Control your portion sizes

You’ll be eating more often, so paying attention to portions is extremely important. “Make sure chicken breasts, (and) meats, are no larger than your palm, and that pastas are no larger than your fists,” says Jay Cardiello, a personal trainer to countless celebrities and professional athletes. He also suggests using “smaller bowls, plates, and cups” because studies show people “serve themselves 20-40% more food when they’re using larger plates.”

06:18

Eat more clean food

Eating only three daily meals? Not a great idea. “Half the people I deal with aren’t losing weight because they don’t eat enough,” says veteran personal trainer Mike Duffy. Duffy advises his clients “to eat five times a day, about every three hours, to stimulate their metabolism” including two mini-meals between three basic meals. With activity levels decreasing throughout the day, he advises to “eat less as the day goes on.”

06:15

5 Simple Tips for Fitness Success

• Exercise Daily. Exercise daily for at least an hour. ...
• Eat the Right Foods and Portion Each Meal. No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. ...
• Keep Track of Calories and Food Intake Per Day. ...
• Be Sure to Get Sleep. ...
• Stay Motivated.

06:11

Bring On the Broccoli

They may be chock-full of nutrients, but exotic vegetables like celeriac and Jerusalem artichokes don't always appeal to more traditional pallets. And that's fine, according to Dr. Oz, who says broccoli is his all-time favorite produce.

"Broccoli is the best produce option because it cleanses the liver and helps to fight cancer," he says. To reap the most rewards, the doctor suggests cleaning and slicing cruciferous veggies (like broccoli) five to 10 minutes before cooking, and then steaming or microwaving them (instead of boiling) to help retain the most cancer-fighting compounds.

12:57

Heal Faster

Don't exercise when you're sick—unless your symptoms are above the neck. And even then you might do better taking a day off. "Your body will use its resources to heal itself, not build muscle and endurance," says Alwyn Cosgrove, C.S.C.S.

12:54

Keep Your Stats, See Amazing Results

Test yourself often. Every 4 weeks, measure a variable—waist size, body fat, bench press—that equates to your end goal. "It'll show you the tangible results of your training," says Craig Ballantyne, C.S.C.S., a trainer in Canada. And that translates into motivation.

11:48

Test the Bench

Press your thumb into the bench before lifting. "If you can feel the wood, find another bench," says Ken Kinakin, a chiropractor in Canada and founder of the Society of Weight-Training Injury Specialists. Hard benches can cause T4 syndrome—a misalignment of your thoracic spine that affects the nerve function of your arm, weakening it.

11:38

Exercise in Order

Use dumbbells, barbells, and machines—in that order. "The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups," says Charles Staley, a strength coach in Las Vegas.  So progress to machines, which require less help from your smaller muscles, as you grow tired.

11:34

Cut Out the White Stuff

The easiest way to lose weight and improve your health? Ditch the white stuff! Most white foods (bread, rice, pasta, sugar, flour) are primarily made up of refined carbs and empty calories, so cutting them out of your diet is one of the quickest ways to shed pounds and improve your well-being, Dr. Oz says.

There are a few exceptions to the rule, including egg whites, cauliflower, and fish, he says. Those are the only white foods you should have on hand.

02:25

Cut Out the White Stuff

The easiest way to lose weight and improve your health? Ditch the white stuff! Most white foods (bread, rice, pasta, sugar, flour) are primarily made up of refined carbs and empty calories, so cutting them out of your diet is one of the quickest ways to shed pounds and improve your well-being, Dr. Oz says.

There are a few exceptions to the rule, including egg whites, cauliflower, and fish, he says. Those are the only white foods you should have on hand.

02:25

Stop fuming

Don’t smoke and if you smoke already, do everything in your power to quit. Don’t buy into that my-granny-smoked-and-lived-to-be-90 crud – not even the tobacco giants believe it. Apart from the well-known risks of heart disease and cancer, orthopaedic surgeons have found that smoking accelerates bone density loss and constricts blood flow. So you could live to be a 90-year-old amputee who smells of stale tobacco smoke

14:33

Healthy Ways to Avoid Temptation and Stick to Your Health Goals

We know it. You know it. Eating healthfully is a state of mind as much as it is a journey. Each day, you make good-for-you decisions and take small steps toward your goals. Little by little, you create healthy habits that stick.

But temptation is everywhere: in your coworker’s candy bowl, on that restaurant menu and in your grocery store aisles (yes, even ours!). Unfortunately, those delicious enticements aren’t going anywhere, so how can you fortify yourself against them and keep on track? Glad you asked.

We polled our resident experts, the in-store Healthy Eating Specialists, for their best tips for resisting temptation and sticking to your goals. Their whole job is helping customers choose the best foods, recipes and meal plans for their particular diet and health objectives. (Many of our stores feature Healthy Eating Specialists. Check your store’s webpage to see if there’s one near you.) Here’s their pro advice:

Eat First

Nearly all of our Healthy Eating Specialists agree: It’s so much harder to make good decisions when you’re hungry, so make sure you’re not famished before you head to the store, and yes, even a restaurant. Ward off hunger with a healthy snack, like few pieces of fresh fruit or vegetables and an ounce of nuts.

“Eat before you go,” says Curtis Whitwam, “Letting yourself get to the point of being “hangry” (hungry + angry), which we all know too well, can set you up for a trip to donut land. Stay full on the good stuff to stay on track.” In addition, he says, “Eat regular, consistently healthy meals that you love, so that restaurant food doesn't impress you anymore. Learn to cook and you'll know that you can make better food at home where you control the quality.”

Plan Ahead

Make like a Boy Scout and always be prepared. Start your week by making a healthy meal plan.

Trick Your Triggers

Everyone has their version of kryptonite, those usually bad-for-you foods that render you helpless (cookies, ahem). It makes sense to avoid those temptations and keep them out of the house, but "Lindsey Kane" suggests you do one better: Learn how to make healthier alternatives of what you love to counteract your triggers.

For example, she says, “if ice cream is your downfall, learn how to make the equally pleasing "Banana Nice Cream".  If cookies are the culprit, become substitute-savvy, replacing plant-based whole food ingredients in place of butter, eggs and refined sugar (like these Carrot-Walnut Cookies or these Pumpkin Pecan Cookies).  If nighttime snacking is your flaw, paint your nails or drink tea instead to distract yourself.”

Create a Framework for Success

Claire Smith from the Kitsilano store in Vancouver, British Columbia, suggests keeping a food journal. “Write down how certain foods make you feel.  Sometimes the act of writing down a poor food choice can help you to make better choices in the future.” 

Give In – In Moderation

It’s okay to give in every once in a while, so long as you’re smart about it. “I know it sounds cliché,” says Kristina Voutas“but everything in moderation. For six days a week I adhere to a fairly disciplined food regimen but during that time if cravings come up I write down what I’m craving. On the seventh day I allow myself to have a couple of treats.”

And Lois Dorotiak from the Winter Park store follows “the 90/10 rule: Ninety percent of the time, eat for fuel and ten percent is strictly for fun!”

Keep It Up!

Finally, as Audrey Porter from the Cobb Harry’s store in Marietta, Georgia, advises, “Don’t let one slip up throw your whole day off! If you end up eating food that’s not very healthy, don’t get caught up in thoughts that the day is ruined and then eat whatever you want. You can totally turn it around!”

Looking for more practical tips for starting a healthy eating path? Check out our Healthy Eating and fitness hub for tips on https://strengthapexs.blogspot.com/, health Fitness techniques and much more!

02:34

Protect Your Brain

Everyone loses brain volume as they age, but the stress hormone cortisol speeds the decline, say McGill University researchers. Help your mind unwind with a houseplant: Washington State University research shows that simply being in the presence of plants can stem stress. Buy a spider plant or a snake plant; both are difficult to neglect to death.

01:31

Avoid Temptations

The easiest way to avoid the temptations of less-than-healthy foods is just to keep the house free of temptations, period. You’ll be surprised how true, “out of sight, out of mind” really is. Instead, keep the pantry stocked with fruits, veggies and whole grain snacks.

01:31

 Reducing Stress:

Health is about so much more than just eating well! You also need to take care of other things in your life that nourish you.

1. Practice deep conscious breathing throughout the day. You’ll be amazed at the immediate calming effect it has on your body. The “one-breath” meditation is a powerful, straightforward relaxation technique that can be practiced anytime, anywhere from your office to the subway!

Try it whenever you feel fatigued or out of whack: sit in a comfortable chair, straighten your back, relax your shoulders and take a deep breath. Let the air open your chest, and imagine that it is revitalizing every cell in your body. Hold your breath for a count of 3, then exhale releasing every bit of tension. Repeat 8 times for a quick pick-me-up!

2. We lead very sedentary lives today, so it’s important to exercise and be as active as you can throughout your day. Add movement in your day by taking the stairs instead of the lift; for those of you who work on the 35th floor, this may not be a good idea. However, you can take the lift to the 30th floor and walk from there! In the office, walk over to see your colleagues instead of using the phone… every step counts! Outside of work experiment with an exercise style that works for you: yoga, Pilates, martial arts, walking, running, cycling, rollerblading, swimming, dancing or competitive sports... anything that will get you moving, and that’s fun! One invaluable piece of advice that I can give you regarding exercise is that you need to determine if you are a morning person or a night person. I am a morning person, so I always exercise in the morning. I know that if I leave it to the evening, my energy will be too low, and I will never do it!

3. Take a 30-minute appointment with yourself every day, and treat yourself to regular quiet time. Turn your phone off, let everyone know that you don’t want to be disturbed, listen to music, study, pray, meditate… recharge yourself… whatever works, so you can relax!

4. Cultivate gratitude: First thing in the morning and right before going to bed at night, think of 3 things you're grateful for in your life.

5. Foster a sense of humor; hum or sing a happy song every day and smile!

6. Keep your home in good order: You are your home!

7. Finally, do your best to be on good terms with people, especially your boyfriend or girlfriend, husband or wife, parents, children, brothers, sisters, friends and co-workers. Good relationships are vital for our well-being!

01:27

Quick Tips for a Healthy Body

1. Eat a small handful of raw seeds and/or nuts every day. If you’re going to buy anything from the supermarket to snack on, let it be raw seeds and nuts… do not go for the chips and cookies!

2. Eat fresh fruit two times a day. Vary the color of the fruits: think red, green and orange for example, and alternate between grapes/berries, apples/pears and oranges/mandarins.

3. Many of you eat out most of the time, so it’s important that you order right. As a rule of thumb, always fill half your plate with vegetables, and a quarter each of protein and good carbs. Make sure you choose vegetables in a variety of different colors (green, red, orange, yellow…).

4. Choose good sources of protein, and try to include oily fish such as salmon and tuna two times a week. Avoid red meat as much as possible; keep it to once a week (or less!), and choose very lean cuts.

5. Chew your food well, until it becomes soft and almost liquid. This will help enormously with your digestion, and you will eat less!

6. Be religious about your water intake! It’s your most vital nutrient, so make sure you consume 6-8 glasses of water a day. Cut your coffee and soda intake, and replace it with tea and vegetable juices. At a business lunch, for example, you can order a Virgin Bloody Mary instead of a diet Coke, and tea instead of a coffee.

01:23

Overcome Injuries, Build Big Arms

If you hurt your right arm, don't stop exercising your left arm. Researchers at the University of Oklahoma found that people who trained only one arm for 2 weeks managed to increase arm strength in their non exercising arm up to 10 percent. The reason: Exercising one arm stimulates the muscle nerve fibers in the opposite arm.

13:46

Help Your Forehand

To build forearm strength for tennis and racquetball, crumple newspaper: Lay a newspaper sheet on a flat surface. Start at one corner and crumple it into a ball with your dominant hand for 30 seconds. Repeat with your other hand.

13:43

Burn fat during intervals 

To improve your fitness quickly and lose weight, harness the joys of interval training. Set the treadmill or step machine on the interval programme, where your speed and workload varies from minute to minute. Build up gradually, every minute and return to the starting speed. Repeat this routine. Not only will it be less monotonous, but you can train for a shorter time and achieve greater results.

02:40

Do your weights workout first 

Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it. 

Conversely, cardiovascular exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid, which builds up in the muscles while you're weight training. It’s the lactic acid that makes your muscles feel stiff and sore.

02:26