Women often use weights that are too heavy. I like to stay in the 3- to 15-pound range. If you're more fitness-experienced, use weights in the 8- to 10-pound range. If you're a beginner, start in the 3-pound range.

Ideally, we should be controlling what we eat by cooking for ourselves.

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.

It's impractical to assume people aren't going to eat out or eat late or even have pizza occasionally. And all that's fine as long as you work out, even just for 10 minutes a day.

If you go on a calorie-reduced diet without increasing your level of exercise, at a certain point, your body will lose a little weight and then plateau. You need to trick your body to burn more fuel than you're ingesting so you can continue to lose weight.

People tend to lean on cardio machine handles, and their posture begins to suffer.

If motivation is an issue, I would try to get out of your house to work out, not just go into the basement.

As parents, we have a responsibility to teach our family and our children everything they need to know about good health and eating and movement, and just an everyday healthy life.

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

We live in a society where healthy choices aren't usually the most popular choices.

Combining proteins like egg whites and oatmeal with berries is the best and most important food of the day. The mix will help energize you. And you should have it in the first 30 minutes of rolling out of bed.

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

I have both my daughters on gluten-free diets, and you can see the difference. They are only four years old, and it definitely changes their mood. You can see that for sure.

If you do the treadmill or elliptical all the time, try adding the rowing machine or stair climber, maybe get a new bicycle. You want to keep it fresh.

Being pregnant is not license to forget all the rules that you abide by when you're not pregnant. Moving your body, getting enough sleep, staying hydrated, and eating proper foods throughout the day are even more important when you're pregnant.

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

For me, the way I go about training all of my clients is by using short bursts of interval training - it's the most effective for burning calories as well as for cardiovascular health and making you stronger.

The point of workouts are no longer to do double 60-minute sessions or go to classes five times a week. You don't want to burn out and beat your body up.

The program for me, 'The Ultimate New York Body Plan,' is about realizing the best you and really loving the body you create.

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

I find often people wait to order until I order. And then I love upsetting them. Sometimes I'll order a cheeseburger and macaroni and cheese.

Asparagus is the best at de-bloating, since it helps flush out the bad stuff.

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

Blueberries, strawberries, and broccoli are all high in vitamins.

Here's a universal truth: If you're not working out in the morning, you probably won't do it later in the day, either.

To me, loving your kids means teaching them to make smart choices from an early age - not just handing over a sweet treat.

What applies when we're younger maybe doesn't so much when we get a little bit older.

Avocado is one of my favourite fruits, and my daughters and I love avocado in salads, and even in smoothies.

Whole eggs are practically a perfect food.

It's true of models in general - I don't think they eat and fuel properly throughout the day.

If you're going to have a piece of pie, have it. I love pecan pie - but it won't be with ice cream; it won't be with whipped cream.

Remember that it's never too late and you're never too old to get the body you were born to have.

Most of the time, I am quite familiar with the airports from which and to which I am traveling, and I know what I can eat there. If there is any doubt, I make sure I have something in my bag. A must-have for me is pre-measured protein powder in small Ziploc bags along with a shaker cup.

There are things we do out of habit that are not always good for us. Break the bad habits and develop some good ones.

Lie and tell the waiter that you're deathly allergic to butter. This way you can enjoy the steak without all the excess fat.

Steer clear of anything fried.

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.

Eating processed foods will prevent you from losing weight and shedding fat.

An ordinary pushup is much more advanced and challenging performed on a stability ball.

You want to have fun and try new things but also shock your muscles with new workouts so that you keep your body guessing and get the maximum results from your workout.

Instead of a woman who is starving herself to be a size 0, give me a healthy woman who is a size 8 or 10 any day.

If the mind is not healthy, you'll never get a sound body.

I'm sure strength-and-power people have been using kettlebells for years, but that doesn't necessarily mean they will work in a general training program.

Jumping on something too fast can be a mistake. Tae Bo was once the latest and greatest craze, but where is it now?

Women can overdo it in their commitment to muscle development.

Feeling your clothes fitting better is going to make you feel better.