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Family time is important and so is your fitness. Combining both is a great way to stay active and fit and to develop fun, lasting relationships with the people you love. So sometimes skipping that hour at the gym for two hours with your kids, spouse, or hot new flame will more than make up for the lost time in a structured workout.

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If you have ever asked yourself “Why am I doing this?” while exercising, then read on to learn how all that work you put in (at the gym, the park, your living room, or even that night after you arrived late at your hotel and still hit up the pool) greatly benefits your life now and for years to come.

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One of the first things that I go over with every one of my clients is whether or not they are staying hydrated each and every day. Whether or not they are properly hydrated affected every aspect of their daily lives and heavily influences how well they do during our workout sessions. People spend much of their time dehydrated and can easily become used to the symptoms.

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I get a constant barrage of questions every day about workouts, fitness, nutrition, and, surprisingly, what I personally eat. I have always considered myself a boring and extremely consistent eater (except that I get so excited about my food).

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There’s no need to do an entire hour of cardio, plus an hour of weight training. You can make a 30 or 60 minute session work everything for a faster way to your leanest body.

Remember, always warm up first! We can’t stress this enough. Going into any workout while your muscles are cold is not good. Try jumping rope or walking for about five minutes to quietly tell your body it’s about to do some strenuous movements.

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Come lunch time, many people find themselves heading to the nearest fast food joint for a hurried meal—and often load up with carb- or salt-heavy foods that make them sleepy or bloat the body. We want to introduce you to a significantly healthier option to help you feel better, get fitter, and give you more time at home at the end of the day. Did somebody say trifecta?

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A great way to burn calories in a small amount of time is to vary the intensity of your workout. This is called interval training and can be an invaluable asset in your healthy life. The workouts below are done on a treadmill but those who enjoy the open air can translate it for the outdoors. As with all exercises, I highly recommend both warm-up and cool-down periods. And those who want to keep limber: stretch! It’s not just for kids and professional athletes.

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