David Kirsch

“One of the easiest things to incorporate into your everyday life is plank exercises: great for your core, great for your lower back.”

“Work out to music that's fun for you. I like a good beat; something from Jay-Z or Eminem.”

“I think that we all plateau, from fitness experts to regular folks at every fitness level. What that means is we need to change our exercise routine, food, and attitude.”

“People often don't hydrate enough - they don't drink enough water. One will see marked improvement in their overall wellness, in their skin tone, even in their hair, if they hydrate enough.”

“Avoid any exercise that is quad-centric. None of my clients come to me because she wants bulkier quads - you aren't fitting into your skinny jeans with those!”

“Slow-twitch muscle fibers are mostly used for long endurance exercises like aerobics, swimming, and distance running. Fast-twitch muscle fibers are generally more powerful and are activated during maximum exertion exercises like heavy weightlifting and intensive, short bursts of sprints.”

“Move with them, be active with them - whether it's swimming or scooting or bicycling or playing soccer. Engage your child.”

“If you have a resolution to go to the gym, it'll be a lot easier if you get a great trainer or get your partner or your work buddy or your best friend to go with you so that you're held accountable to yourself and to that other person.”

“A combination of cardio exercises on the rowing machine, treadmill, elliptical, or The Gauntlet will help blast fat in the lower half of the body.”

“Lunch is the meal where you put carbs in, such as lentils and beans.”

“If you take care of your body, it will take care of you.”

“As you get older, you really need to be much more dialed in to the things you eat.”

“Jumping rope is better than running because it engages the whole body.”

“I like quick and efficient circuit training.”

“Too much coffee can lead to belly bloat!”

“When training intelligently, 'one size doesn't fit all.' There are exercises and weights appropriate for some body types, ages, and overall objectives and not for others.”

“I befriend most of my clients, and I like to go out with them. I like to socialize with them: They're interesting.”

“Your body is smarter than you are, so you always have to stay one step ahead.”

“Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fibre, and antioxidant content earn them a place in your daily diet. I often say 'less is more,' and portion control is key to healthfully enjoying nuts.”

“Processed sugar - there's nothing good about it. It's a huge, huge industry, and it's poison.”