1. Always choose the proper shoe for your workout style or sport. An incredible amount of science goes into the design of athletic shoes that will be experienced when you wear the shoe geared for your activity.

  2. Your body (bones, muscles and joints) needs proper support and alignment in order to keep you feeling fit and injury free. Use an athletic shoe that is designed for strength training to maximize your training results. Your body will thank you for it.

  3. A proper training workout will include exercises that move your body in all directions: forward (walking lunges), backward (reverse lunges), laterally (lateral squats or agility work), upward (high bench stepping) and downward (body weight dips). It is imperative that your shoe supports and fuels these movements. Choose an athletic shoe geared for this kind of workout.

  4. Athletic shoes are designed very specifically for the intended sport. Training shoes are built with stronger, more supportive materials that will withstand the wear and tear of cross training and strength training workouts. You will get a longer life- and more wear for your dollar- if you use a training shoe.

  5. Sport science has come a long way in the past 10 years. We now know that strength training is a must and should come first before any other sport or activity. These workouts are designed to teach your body how to keep itself in optimal alignment. Specific strength training exercises, like squats, demand that your foot and ankle remain in a neutral position. A training shoe will do this and will bring maximal results from your strength training efforts.

  6. The human body needs 5 movements in order to stay resilient and injury free. Be sure to include exercises every week that require your body to move in these ways:
    forward: walking lunges or running
    sideways: lateral squats or agility work
    torso flexion: core and abdominal work
    spinal rotation: unsupported torso twisting
    stepping: stepping up onto a platform 12-16 inches high

  7. All cardio is not created equal! It is a waste of time to complete cardio exercise if you haven't identified your motivation. Use this quick reference before you hit the treadmill:
    To burn fat: long, slow, comfortable efforts for 50 minutes or more
    To increase your fitness level: moderate to intense intervals
    For cardiovascular health: slightly challenging, steady state intensity for 30-40 minutes

  8. In order to burn fat and maximize your efforts in the gym, your muscles need fuel. Always have a light snack, something that is easy to digest - 30-90 minutes before a workout. You will feel better, have more energy and see better results.

  9. If you have limited time for your workouts, choose a variation on these movements that suits your current ability and perform for 3 sets of 10-15 repetitions:
    Squats
    Push Ups
    Pull Ups
    Abs

  10. If you need a time-saving and economical way to exercise, try out exercise videos. Today there are thousands on the market that offer myriad styles and workouts ranging from yoga to belly dancing. They are inexpensive, easy to find....