DIET AND WORKOUT TIPS THAT WORK!!!

We all want to be our fittest selves, but with so much advice floating around out there, it can be hard to hone in on what healthcare tips actually work. To make your life a bit easier, I’ve rounded up a number of my go-to healthy strategies, to help you reach your most ambitious fitness goals even quicker.

Say hello to H20

Whether you're heading off to spin class, boot camp, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a source of unnecessary calories, so "drinking water is usually fine until you're exercising for more than one hour." At that point, feel free to go for regular Gatorade-type drinks, which can give you a beneficial replenishment boost. But worry not if you like a little flavour during your fitness. There are now lower- calorie sports drinks available, so look out for 'em in your grocery aisles.

Find A Fitness Buddy

A workout buddy is hugely helpful for keeping yourself motivated, and it's important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, and then see who fits this criterion, an ASICS running coach. Can your pal meet to exercise on a regular basis? Is she/he supportive and not discouraging of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you've got someone that fits all three, make that phone call.

Relieve those tense muscles

After a gruelling workout, there's a good chance you're going to be feeling it we're talking about sore thighs, tight calves etc. Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. "Many top athletes use this trick to help reduce soreness after training sessions. “An advice we love: "An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery."

Control Your Sugar Intake

Got a late-night sugar craving that just won't quit? "To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think ‘fruit first.’ So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta (Cheese). Then sleep sweet, knowing you're still on the right, healthy track.

Buy Comfortable Sneakers

You shouldn't buy shoes that hurt bottom line! "Your shoes should feel comfortable from the first step.” So shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they're at their biggest. Also make sure the sneaks are a little roomy—enough so that you can wiggle your toes, but no more than that. They should be comfy from the get-go, and they'll be even more comfortable once you have a few miles on 'em.

Pick Your Favourite Music

Running with music is a great way to get in a groove (just make sure it's not blasting too loudly, or you won't hear those cars!). To pick the ultimate playlist, think about what gets you going. "I know several elite athletes that listen to what we'd consider 'relaxing' music, such as symphony music, while they do a hard workout." So don't feel like you have to download Lady Gaga because her tunes are supposed to pump you up and go with any music that you find uplifting.

When to weigh

You've been following your diet for a whole week. Now it's time to start tracking your progress and make sure pesky pounds don't find their way back on. "It's best to step on the scale in the morning before eating or drinking—and prior to plunging into your daily activities." For the most reliable number, be sure to check your poundage at a consistent time, whether daily or weekly.

Turn your cheat day around

Feeling guilty about that giant ice cream sundae you enjoyed at your niece's birthday party? Don't beat yourself up! It takes a lot of calories i.e. 3,500 to gain a pound of body fat. So really, that one off day doesn't usually result in any significant weight gain. It's about what you do the next day and the day after that's really important, so don't stay off-track, and be sure to whittle away at those extra calories over the next day or two, preferably by boosting exercise rather than eating too little. Starvation is not the healthy answer!

Be a weekend warrior

You've been following your diet plan to the letter, but enter: the weekend. To deal with three nights of eating temptations (think: birthdays, weddings, dinner parties), up your activity level for the week. For instance, try taking an extra 15-minute walk around your office each day. Then, go on and indulge a bit at the soiree, guilt free. Another party trick? Enjoy a 100-calorie snack before a celebration, which can help you eat fewer munchies at the event.

Fun up your food

It's easy to get in a diet rut, even if you're loading up on flavourful fruits and veggies. The solution? Have plenty of spices, fresh herbs, and lemons at your cooking beck and call. "It's amazing what a little dash of spice, sprinkle of herbs, pinch of lemon zest, or squirt of lime juice can do to liven up a dish—and your diet. The best part: They contain almost no calories. Experiment with your dinner, tonight!

Have a fruity ice cream sundae

Next time your family or friends decide to make an ice-cream run, don't worry about being left out of the fun! Order a fresh and super-refreshing ice cream sundae, piled high with diced kiwi, pineapple, and strawberries. You'll get a serving of delish fruit—no hefty calorie-laden toppings required.

Relieve those side stitches

You know it... A sharp pain just below the rib cage, that always seems to pop up when you're working out your hardest. It's called the side stitch and it can be a major nuisance—especially when it keeps you from completing a workout. To ease the ache, you can get on with your run, make a fist and press it beneath your rib cage while taking deep breaths from your belly for about 10 steps. In about 30 seconds, the pain should subside, so you can get on back to fitness work.

Slim up your snack

It's hard to avoid that 3 p.m. stomach rumble, when nothing can stand between you and the office vending machine. And while it's fine to eat something to hold you over until dinner (in fact, I encourage it!), some choices will help you keep on your weight-loss track—while others can surely derail you. So at the vending machine, instead of choosing that ever-so-tempting pack of Twizzlers, try a 100-calorie cookie pack or a Nature Valley granola bar. Better yet, bring a snack from home! I’m a fan of sliced veggies dipped in hummus.

Up your fibre intake

Along with protein and good-for-you fat, fibre is one of those nutrition elements that keeps you full and fuelled all day long. And if you’re trying to get fit and shed pounds, fibre is your best friend. In fact, in one an American Heart Association study, participants who consumed 30 grams of fibre a day ended up losing weight and improving their heart health. So when it comes to staying healthy and slim, aim for that 30 gram fibre goal!

Work out in the morning

Sure, it can be a pain to drag yourself out of bed for a morning workout. But according to a study from Appalachian State University, opting for a 45-minute a.m. sweat session could cause a metabolic spike, helping your body continue to burn an additional 190 calories throughout the day.

KEEP ZEDGEING!!!