June 02, 2014 12:00 PM

DAVID SIIK, 33

CREATOR OF PRECISION RUNNING AT EQUINOX

1. Avoid running too close to the front of your treadmill. Move back and you’ll run more naturally, looking leaner with every step.

2. Never step on a treadmill without a plan. Writing a goal on a sticky note will transform your workout.

3. A 2- to 3-percent incline can take a lot of pressure off your knees.

4. Don’t step on a fast-moving treadmill when sprint training. Give yourself 15 seconds to speed up before an interval.

5. Don’t save running for the end, when you’re likely to skip it or fall short because you’re exhausted.

6. FIND A FLEXIBLE RUNNING SHOE THAT YOU CAN TWIST IN YOUR HANDS. STIFF SHOES OFTEN GIVE YOU UNNEEDED SUPPORT, AND BAREFOOT RUNNING CAN LEAD TO INJURIES FOR A BEGINNER.

7. No more binge workouts. You won’t see progress by working out extremely hard once every couple of weeks. Consistency is key.

8. Add chia seeds to your diet. They’re packed with protein, calcium, fiber—the list goes on.

9. Remember, fitness is like everything else in life: It’s often the things we least want to do that end up having the most positive impact.

10. Find a balance of smile and grit at the gym.

SIMONE DE LA RUE, 39

CREATOR OF BODY BY SIMONE

11. Wear the right shoes. BBS trainers are obsessed with Newton Running shoes, designed to keep you on the balls of your feet.

12. A good outfit can make your day—and your workout—better.

13. Stretch. The cooldown is just as important as the workout.

14. AMP UP THE CARDIO. KEEP YOUR HEART RATE UP TO BURN FAT AND RELEASE ENDORPHINS THAT MAKE YOU HAPPY.

15. Keep a food and exercise journal to stay accountable.

16. Share your journal with pals. They can help you keep your afternoon sugar cravings in line.

17. Skip the scale.

18. Instead, take selfies.

19…. Or track your progress by changes in the way your clothes fit.

20. Opt for a BPA-free water bottle rather than a plastic one.

21. Take the boyfriend shot off your screen saver and replace it with a photo of your body role model.

22. Use resistance bands for an all-over body workout when you travel.

JACLYN BETHAM, 24

BALLET TRAINER

23. If you are sore after class, hop into an Epsom salt bath. It’s the best reliever for aches and pains.

24. If you’re thinking of taking a dance class for the first time and don’t have ballet slippers, bring socks! Bare feet and ballet can hurt your metatarsals.

25. Dancers have impeccable posture, and you can replicate it. Stand with your two shoulders hovering directly over your hips, which should be aligned above your knees.

26. If you need a snack, try dried seaweed. It will give you energy and is low in calories.

27. Sick of squats? Try a grand plié. They target the same muscles.

KERN ALEXANDER, 30

PERSONAL TRAINER & MODEL

28. Rest between sessions. If you’re sore, 24 to 48 hours is sufficient time.

29. Or do a light recovery workout like easy cardio.

30. Don’t compare yourself to others. The only person you should be competing with is yourself.

31. Water, carbs and electrolytes are key when exercising in hot weather. Try bananas or coconut water for electrolytes, whole-wheat bread or pasta for carbs, and 16 to 32 oz. of water pre-workout.

32. Workdays are longer and more stressful and thus result in poor quality sleep. Get your z’s!

33. Avoid energy drinks that are high in sugar, caffeine and other additives.

DON SALADINO, 37

CELEBRITY TRAINER AND CO-OWNER OF DRIVE495

34. Use Celtic sea salt to rehydrate. Adding even a pinch to water does the trick.

35. Use a foam roller before you work out. This is a great way to prime your muscles.

36. If you’re going to drink alcohol, keep it clear. I personally like tequila.

37. Try and be in bed by 10 p.m. Your adrenals function best to recharge your body between 10 p.m. and 2 a.m.

38. Try eating gluten-free for 60 days.

39…. Then slowly add those foods back in to see how your body reacts to them.

40. Meditate. Try 10 minutes a day. I like to do this in my office around 2 p.m.— a great time to recharge.

JENNIFER ‘JJ DANCER’ JOHNSON, 35

CELEB TRAINER

41. Eat for the body you want, not the body you have.

42. Don’t let a dinner date or a night out with the girls throw your whole diet.

43…. So look up the menu of a restaurant before you go.

44…. Or call ahead and ask questions about what the chef can do. Be prepared!

45. Get a facial every three weeks or so.

46…. Or find an organic skin-care line you love. My fave is Eminence. It keeps my skin glowing despite the daily sweating.

47. Get weekly massages, especially when you’re training often.

48…. Try a DIY massage at home with tennis balls for those hard to get areas.

49. Switch up training locations. Go from indoors to outdoors, different gyms or even another room in your house.

50. Break up the monotony of working out as much as possible.

51. Try Shazam, or a similar app, to keep your playlists fresh and bumpin’!

RICH FRONING, 26

CROSSFIT ATHLETE & SEMINAR STAFF

52. If you can buy only one piece of equipment, try adjustable dumbbells.

53. Chocolate milk is great post-workout for sugar and natural protein.

54. There are times when you’re not on top of your game at the gym. Don’t get caught up in that.

55…. Instead, remember if you go to the gym and get something done, it’s better than getting nothing done at all.

56. Join a basketball league or do something at the park with family. Have fun getting fit!

ANGELO GRINCERI, 26

HEALTH COACH & MOVEMENT PRACTITIONER

57.”No pain, no gain” is not the answer. Adding repeated stress to your body will hinder its ability to detox properly, metabolize fat, produce hormones and will affect your mood and sleep patterns.

58. Base your workout on natural full-body movements and holds. Challenge your stability; it’s great for working your core and will keep you less prone to injury in everyday life.

59. Stop counting calories, forget about the diet fads, and listen to what your body wants. Nutrient deprivation leads to uncontrollable cravings, overeating and guilt!

SAM AKINRINADE, 29

PERSONAL TRAINER AT TITAN FITNESS STUDIOS

60. Front-load your calories. With breakfast you can get away with eating more since you’ll likely burn those calories by the end of the day.

61. Every subsequent meal should be smaller, especially dinner.

62. Forget crunches! The plank exercise is more effective for flatter abs—without the lower back issues.

63. JUMP ROPE. TRY TO WORK UP TO FIVE MINUTES STRAIGHT, REGARDLESS OF FOUL-UPS, AND DO ONCE EVERY DAY.

64. Stand up! Sitting for a long time contributes to tight hip flexors.

65…. So try a move called the Greatest Stretch in the World. Google it!

66. Homemade juices and smoothies are easy ways to get in your daily intake of fruits and veggies. Try two veggies and one fruit with a scoop of protein powder.

67. Replace corn, vegetable or olive oils with coconut oil for cooking.

68. Treat exercise like an important meeting. Actually seeing that appointment creates accountability.

LAURA KASPERZAK, 36

YOGA TEACHER

69. Start small. Allocate 15 minutes a day to fitness.

70. Go for a walk during lunch.

71…. Or stretch before bed.

72…. Or run around with your kids.

73. Find a workout buddy.

74. Think of a mantra you repeat to yourself when you’re tired. Mine is: “I am a badass. I am fierce, I am strong. I can do anything.”

75. Drink coconut water after a workout. It’s low in calories, high in potassium and superhydrating.

76. Take pictures of your yoga postures.

77. Every time you hit a goal, go out and buy a new workout outfit.

CRAIG RAMSAY, 37

FITNESS EXPERT, ULIVE.COM’S 5-MINUTE WORKOUT ANYWHERE

78. Perform these three simple exercises while waiting in lines: alternating calf raises, 20 reps; gentle pendulum side-leg swings, 20 reps; alternating purse biceps curls, 20 reps.

79. Pick vacation destinations that will challenge you physically, such as Machu Picchu or national parks.

80. Call your phone and leave an encouraging message.

81…. Then ask loved ones to do the same. Listen to them during challenging times when you need extra support.

82. Put an event on your calendar every few months that motivates you to look good—beach day, pool party, get-together with friends.

83. At work, try the Invisible Office Chair: Keep feet and knees together; bend knees while lowering booty toward where the chair used to be. Gently pulse 20 reps. Come up, stand, shake it out and repeat.

84. Waiting for the kids by the minivan? Try backseat step-ups: Hold on to the rooftop for balance. Step up onto the floorboard with the right foot, left foot comes up to meet it. Step down to the ground with the right foot, left follows. 20 reps per side.

85. Update your gym membership. Clubs run promos that may be better than the deal you signed up with.

86. Attention, shoppers: Pick a shopping basket over a cart.

87…. Then throw in biceps curls, squats, dead lifts—burn more calories while checking off items on your grocery list.

MARVIN FOSTER JR., 32

SOULCYCLE INSTRUCTOR

88. I tell beginners to not sit in the front row. You need to get accustomed to the flow, the difficulty and even basic form.

89…. So for newbies it’s a great advantage to sit second or third row.

90. Make sure you can always see the instructor in class.

91. Introduce yourself to the teacher no matter what.

92. Speak up! Educate yourself and ask questions after class.

93. Ask for help setting up your bike.

94. Treat your first class like a first date – you’re trying something new, so be open.

95. I’m always ordering food, but I make it a weekly goal to bring lunch to work three times a week.

96. Cross-training is important. Yoga is a great complement to indoor cycling.

97. Go to the doctor. People often avoid the doctor because it’s scary, but it’s simple to have a 30-minute conversation and find out what’s going on with your body and how to make it healthy.

98. Don’t go high-fiber before a workout. I’m not saying that fiber isn’t important, but it’s not the best idea to do it right before cycling or aerobic movement. It can get embarrassing.

99. IF YOU WANT TO EAT SOMETHING QUICK, TRY BANANAS, WHICH ARE HIGH IN POTASSIUM; ALMONDS FOR PROTEIN; AND HEALTHY FATS LIKE NUTS, AVOCADOS OR OLIVES.

100. If you want to eat a full meal, have it two hours before a class.

101. If you’re waking up really early to work out, drink a full glass of water before bed and keep another one on your nightstand. Even if you don’t drink it through the night, down it first thing in the morning. That can be a good routine.

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