10 steps towards a fit life

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1. Turn it up. Have fun, because it helps you exercise longer and harder. Crank up the music and dance like nobody's watching. Play more sports. Play tag with your kids.

2. Post post post. Social media can boost your motivation and keep you on track. Announce your fitness goals on Facebook, Twitter, or Instagram. You'll be surprised how many people help. They'll offer tips, and steer you away from missing a workout.

3. The world is your gym. Do stretches in the grocery line. Do squats while pumping gas. Take the stairs. Sitting in traffic? Squeeze your lower abs, then release. You'll be amazed at how much you can develop your core strength while driving.

4. Self-motivate. Positive self-talk can boost your motivation. Look in the mirror and observe how strong your muscles are. Applaud yourself for getting fit. Recognize the goals you've met.

5. Break up your workouts. If you dislike a long workout, break it into small chunks. Five minutes here, 5 minutes there -- it all adds up, Stretch for 10 minutes before your morning shower. Take a 20-minute walk at lunch. Lift weights while you wait for your dinner.

6. Stretch. It makes you more flexible, relieves muscle tension, and improves posture. It also helps you tune in to your body. We always have time. Stretch while watching TV or laying in bed.

8.  Weight resistance and cardio give fast results. I combine cardio and resistance training. While pedaling on an exercise bike, add 30-second sets of bicep curls and overhead tricep extensions. Add shoulder presses while you walk on the treadmill.

9. Embrace the next level. Don't worry about super-challenging workouts. They're tough for a reason. They work. So I put on a 30-minute burpee routine, five times a week. In 4 weeks, it was second nature.

10. Make it a Challenge.  Work out 5 minutes longer. Raise the incline level on your treadmill. Go for a few extra repetitions. It makes a difference. We should always be pushing ourselves. But if it feels too intense, slow down.

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