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101 Fitness Tips That Rock (From a Personal Trainer

Whatever your fitness goals, these tips will help you reach them. Personal trainer, Chris Freytag has rounded up 101 of the best fitness tips that she’s compiled over a decade of helping women look and feel their best.  Now, you don’t need to do all 101 (your brain would get a workout trying to remember all of them!), but try incorporating a few into your daily routine each week and watch your health change. Got it? Good. Then, let’s get down to business.



General Fitness Tips for Better Health

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1. Strive for at least 150 minutes of exercise per week


Break it down to 40 minutes 4 days a week, 30 minutes 5 days a week, or however, you’d like! Choose what works best for your lifestyle.


2. Cut your coffee calories

Cut calories in your morning cup of coffee by skipping the cream and sugar. Instead, try drinking it black or reducing your amount of each.


3. Keep a fitness journal

Tracking keeps you accountable, and studies show that those who keep journals are more successful at weight loss than those who don’t.


4. Pay attention to your thoughts

Thoughts are powerful; bring awareness to yours. Do you encourage yourself with body positivity or hold yourself back with negativity? A change in mindset could be all it takes to get your health on track.


5. Eat the rainbow


produce section of the grocery store

Eat foods that are closest to their natural state as possible. Aim for whole, fresh foods in a rainbow of colors.


6. Avoid processed foods


Watch out, because processed foods have multiple negative side effects. Generally speaking, the fewer the ingredients, the better the food. Taking a quick look at food labels can tell you a lot, but ideally, the majority of the food you buy doesn’t need a label.


7. Make sure you drink water

Most adults need about two quarts of fluid per daily to replace normal water loss or approximately eight 8-ounce glasses of water per day. Try this hydration calculator to check your personalized H2O needs.


8. Protein up

Add protein powder to smoothies for an added boost. Choose unflavored powders for versatility.


9. Find your “why”

Identify your deeper reason to get healthy other than the number on the scale. Do you want to be able to run with your children or grandchildren?


How about being able to enjoy food without feeling guilty all the time? Staying in touch with a deeper reason for health can motivate you to keep going when things get tough.



10. Do workouts you enjoy

Find a form (or two!) of movement you truly enjoy. It’s easier to stick to things we look forward to rather than dread. Power walking? Go for it. HIIT? Do it!


11. Incorporate strength training

Add some muscle-building activities to your workouts. Free weights, resistance band exercises, muscle sculpt classes or using your body weight with push-ups, planks and squats all work. A personal trainer could help you put together a beginner’s program, or browse our site for tons of strength training moves to try!


12. Set perfectionism aside

Keep in mind that striving for perfection usually leads to disaster. Set small goals and stair-step your way to success by developing healthy habits every day. Celebrate those wins, regardless of perfection.


13. Don’t DIET

One of the best fitness tips may seem counterintuitive, but stop dieting. Reverse the letters in the word and EDIT what you eat. Make it a lifestyle change toward healthier foods, not a deprivation plan.




14. Take recovery days

Give yourself one to two days a week for active recovery. Rest days should be simple. Take a walk. Do a gentle yoga class. Just engage in something that’s less intense than what you do for exercise the other days of the week

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