Box Jumps

If you're new to box jumps, start off nice and easy, practicing stepping onto the box at first and then moving up to jumping. At the beginning, choose a low box that's under 12 inches high. You could even stack a few plates and jump on those as you progress. As you become more comfortable, you can build up to an 18-inch box, a 20-inch box, and maybe even a 24-inch box, depending on your jumping abilities and how tall you are.

Step 1: Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box.

Step 2: Bend your knees and swing your arms back.

Step 3: Jump onto the top of the box with both feet at the same time, swinging the arms forward to give you a little momentum.

Step 4: Once you land, stand up until your legs are straight and drive your hips forward.

Step 5: Step one foot at a time back to the floor or jump down softly with both feet.

Step 6: This counts as one rep.

Step 7: Complete three sets of 10 to 20 box jumps.

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Hanging Knee Raises

The hanging knee raise is a core strengthening exercise that targets the lower abdominals, hip flexors, and lower back. This exercise will also increase stability in the upper back and shoulders.

Step 1: Dead hang from a pull-up bar or Roman chair with a grip that's comfortable, with your arms and legs fully extended, and feet off the ground.

Step 2:Raise your knees up into one side, going about 90 degrees at the hip. Avoid any swinging, performing the exercise with control.

Step 3: Return to the starting position and then perform the movement to the other side. Continue alternating until the set in complete.

Step 4: Repeat as many times as you can.

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Barbell Front Raises

The barbell front raise is a great exercise to tone your shoulders. Remember to not swing back your body in order to raise the weight. Lower the weight if you find yourself doing this. You can also stand with your back against a wall to maintain proper form. Stand tall with feet shoulder-width apart.

Step 1: Grab a barbell and stand up straight. The barbell should be in front of your thighs with your hands facing down. Hands should be shoulder-width apart. This is the starting position.

Step 2: While keeping your torso stationary, lift the barbell to the front. Your elbows should be slightly bent. Lift the barbell up until your arms are slightly above the level where they would be parallel to the floor. Exhale as you do so, and pause for a second when you get to the top.

Step 3: Lower the barbell back to the starting position, inhaling as you do so.

Step 4: Complete 3 to 4 sets of 12 to 15 repetitions.

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1. Eat healthy 80% of the time and indulge in your favorites the other 20%

My advice to you would be don’t live off a steady diet of cookies. It’s still crucial to eat smart and to have balance in everything that you do. There’s the famous joke, “I do everything in moderation, except moderation.” While this always puts a smile on my face, moderation is key. You’re out to dinner — order some pasta. Special occasion — have the cake. Celebrating — drink up! Day-to-day basis? Be smart. Eat organic non-processed foods. Choose colorful foods full of nutrients to heal and fuel your body. Want a glass of wine  (or two) with your beautiful, nutritious meal? Cheers to your health and sweet, sweet balance.

2. Keep healthy foods on-hand at all times

Access to quality snacks, like whole-food bars and nuts, can help keep you on track

Snacks are an important part of a healthy diet because they can boost metabolism, prevent weight gain, and provide the energy you need to stay strong all day long. Choose the wrong types of snacks, however, and you may find yourself skipping the gym for the couch.

In today’s fast-paced world, it can be tempting to choose pre-packaged goodies that are loaded with sugars and artificial ingredients that will cause you to crash and burn. That’s why it’s important to plan ahead and always have nutritious choices on hand.

Try preparing snacks ahead of time to store in the fridge and pantry. So, the next time that mid-afternoon fatigue hits, reach out for healthy snacks you already have stored and ready-to-go. This will help you stay on target with your healthy eating plan and weight loss goals.

Check out these easy healthy snack recipes!

 Peanut Butter Energy Bites

Baked Sweet Potato Chips

Honey Balsamic Roasted Brussels Sprouts

3. Fiber, fiber, fiber

Fiber helps control blood sugar, maintain healthy cholesterol, and improve digestion.

Fiber is more than just a diet buzzword, it is a crucial nutrient that your body needs to ward off chronic illnesses and achieve optimal health. Aim to consume at least 25 grams of fiber per day, filling your plate with fruits, vegetables and whole grains, as well as reading labels on your everyday food products and choosing food items with the most fiber.

4. Focus on protein at breakfast

Protein slows digestion and promotes satiety.

Protein is a building block of cells throughout the body. It is necessary for healthy skin, nails, muscles, cartilage and blood. Protein helps to build and repair bodily tissues, and it is used to produce hormones and enzymes. When you eat protein for breakfast, you will feel more energized and ready to take on your day. You are also more likely to feel full longer, which can lead to healthier eating habits and possibly even weight loss.

5. Don’t fear fat

Healthy fats help us absorb nutrients, build cells, and manage inflammation.

Fat. That single word evokes a sense of panic in many. Don’t eat the fat! Buy the low-fat—always! But times they are a-changin’, kind of. And when it comes to high-quality, nutritious and natural fats (the stuff that comes from the earth and not the packaged, processed kinds), they are nothing to be afraid of. In fact, they might just help you to better absorb certain nutrients, keep your belly feeling full and help with weight-loss—all in moderation, of course!

I always tell my clients to drink water if they have a craving, a headache, are constipated, hungry, etc. Water is so beneficial, so easy, so free yet so easily overlooked. It’s really a no brainer (actually your brain is 90% water!!). Your body is about 70% Water makes up the majority of your blood and every cell in your body is composed of water. It should come as no surprise, your body needs water to function properly.

As with most things, the amount of water needed varies for each individual, but if your urine isn’t mostly clear or if  you have any of the symptoms I mentioned above, you most likely aren’t getting enough H2O. Some suggest 8 (8oz) glasses a day while others suggest take your body weight (in pounds), divide it in half and drink that many ounces. Listen to what your body needs.

If you don’t care much for the taste of… nothing, then you can add a squirt of lemon, a squeeze of lime, a few sprigs of fresh mint or a cucumber or an orange slice. You can even be so bold as to add a few berries or watermelon. What ever gets you to drink up. Cheers to your good health!

10 Reasons Why You Should Drink More Water:

1. Increases Energy & Relieves Fatigue

   Since your brain is mostly water, drinking it helps you think, focus, and concentrate better. As an added bonus, your energy levels are boosted and you will feel more alert!

2. Promotes Weight Loss

   Removes by-products of fat, reduces eating intake (by filling up your stomach if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!

3. Flushes Out Toxins

   Gets rid of waste through sweat and urination, which reduces the risk of kidney stones and UTI’s (urinary tract infections).

4. Improves Skin Complexion

   Water moisturizes your skin, keeps it fresh, soft, glowing and smooth. It gets rid of wrinkles. It’s the best anti-aging treatment around!

5. Boosts Immune System

   A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.

6. Maintains Regularity

   Aids in digestion as water is essential to digest your food and prevent constipation.

7. Prevents Cramps & Sprains

   Proper hydration helps keep joints lubricated and muscles more elastic making joint pain less likely.

8. Natural Headache Remedy

   Water helps relieve and prevent headaches (migraines & back pain too!) Which are commonly caused by dehydration.

9. Puts You In A Good Mood

   When your body is functioning at its best, you will feel great and be happy!

10. Saves You Money!

    Water is FREE! Even if you choose bottled/filtered water, it’s still cheaper than that high sugar and fat-filled latte!

Find more great health and fitness tips from LivRite trainers.