20 Quick Fitness and Nutrition Tips

Zev Weisdorf
2 min readSep 21, 2023
Photo by Brooke Lark on Unsplash
  1. Stay hydrated by drinking at least eight 8-ounce glasses of water daily.
  2. Incorporate strength training into your routine to build muscle and boost metabolism.
  3. Choose whole grains over refined ones for sustained energy and added nutrients.
  4. Prioritize sleep; it aids in muscle recovery and overall well-being.
  5. Aim for 150 minutes of moderate aerobic activity every week for heart health.
  6. Don’t skip breakfast — it kickstarts your metabolism and provides energy for the day.
  7. Avoid sugary drinks; opt for water, herbal teas, or unsweetened beverages.
  8. Warm up before workouts and cool down afterwards to prevent injury.
  9. Eat a variety of colorful fruits and vegetables to ensure a wide range of nutrients.
  10. Focus on form, not weight; proper technique reduces injury risk.
  11. Limit processed foods, which often contain high amounts of salt, sugar, and unhealthy fats.
  12. Flexibility exercises, like yoga or stretching, can improve joint health and posture.
  13. Protein is essential for muscle repair; include lean sources like chicken, fish, beans, and tofu.
  14. Stay active throughout the day; take short breaks to stand, walk, or stretch.
  15. Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseed, support heart health.
  16. Set clear goals, track your progress, and celebrate small victories.
  17. Opt for healthy fats, like avocados, olive oil, and nuts, in moderation.
  18. Remember, consistency over time yields better results than occasional intense workouts.
  19. Cut back on added sugars; they can lead to weight gain and energy crashes.
  20. Breathing exercises can help improve lung capacity and reduce stress.
  21. Stay mindful when eating; savor each bite and listen to your body’s hunger cues.
  22. Incorporate balance exercises to improve stability and reduce the risk of falls.
  23. Rotate between different types of workouts to challenge your body and prevent plateaus.
  24. Limit alcohol consumption; it provides empty calories and can impair recovery.
  25. Strength isn’t just about lifting heavy; endurance and flexibility are equally vital.

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Zev Weisdorf

Strength Coach, Learner, Creator, Investor, Jewish, Brother to 4 incredible siblings, currently in London Ontario! Join me for the ride.