DAVID KIRSCH

In my experience, working with a bride-to-be, the last couple of weeks leading up to the wedding is uber-stressful.

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.

Despite popular belief that watermelon is made up of only water and sugar, watermelon is actually a nutrient-dense food with a high amount of vitamins such as A and C, minerals such as iron and calcium, and is high in antioxidants.

Move with them, be active with them - whether it's swimming or scooting or bicycling or playing soccer. Engage your child.

The Swiss Ball Pike is a total-body exercise that is especially great for your core, arms, and lower back.

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.

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

I always do some sort of plank exercise - whether it's a regular plank or a side plank, I always incorporate it into my workout.

Your body is smarter than you are, so you always have to stay one step ahead.

Appreciating what you have accomplished can be empowering.

I befriend most of my clients, and I like to go out with them. I like to socialize with them: They're interesting.

Whole eggs are practically a perfect food.

Work out to music that's fun for you. I like a good beat; something from Jay-Z or Eminem.

January is the best time of year for gym owners. You all come. It's great! And then, by Valentine's Day, you're not coming in anymore.

If you're genetically predisposed to having bigger, more muscular legs, spinning is definitely going to accentuate that, for sure.

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.

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

Blueberries, strawberries, and broccoli are all high in vitamins.

Asparagus is the best at de-bloating, since it helps flush out the bad stuff.

I like quick and efficient circuit training.

As you get older, you really need to be much more dialed in to the things you eat.

If you look at Jane Fonda's first tape, it's like, 'How to injure yourself to music.'

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

I had a client who was getting ready for the Oscars, and all she ate was one meal a day - of two boiled eggs! I was able to persuade her to add some almonds and a protein shake and some vitamin supplements. It's a self-defeating strategy. You need to eat enough, particularly protein, to build lean and toned muscle in the first place.

With enough lunges and squats, your butt will stay firm till you're 80.