David Kirsch

Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fibre, and antioxidant content earn them a place in your daily diet. I often say 'less is more,' and portion control is key to healthfully enjoying nuts.

If the mind is not healthy, you'll never get a sound body.

Instead of a woman who is starving herself to be a size 0, give me a healthy woman who is a size 8 or 10 any day.

We live in a society where healthy choices aren't usually the most popular choices.

Avoid any exercise that is quad-centric. None of my clients come to me because she wants bulkier quads - you aren't fitting into your skinny jeans with those!

Eating foods like asparagus and celery will help keep you full and debloat you.

Movement is exercise. Seemingly simple things - taking a walk, for example - can be just the spark your body needs to get back on a healthy track.

Eating processed foods will prevent you from losing weight and shedding fat.

The most common mistake when women go into the gym is to watch someone else do an exercise and start doing the same one.

Women often use weights that are too heavy. I like to stay in the 3- to 15-pound range. If you're more fitness-experienced, use weights in the 8- to 10-pound range. If you're a beginner, start in the 3-pound range.

All of the exercises in the world won't give you that buff bikini body if you are not eating and hydrating properly.

Slow-twitch muscle fibers are mostly used for long endurance exercises like aerobics, swimming, and distance running. Fast-twitch muscle fibers are generally more powerful and are activated during maximum exertion exercises like heavy weightlifting and intensive, short bursts of sprints.