DAVID KIRSCH IN A NEW YORK MINUTE

We’ve all experienced the initial thrill of seeing the number on the scale drop, but it’s often followed by a long frustrating stint in the same spot. When you find yourself reaching a plateau, don’t get discouraged. Simply take a look at your fitness and nutrition routine, change it up and break out of that rut. It’s easy with my insider tips:

1.  Vary your workout. Increase both the duration and intensity of your cardiovascular exercise. If you are doing 30 minutes on the elliptical machine, make it 45 minutes. If you are at level 3, go to 5. If you’ve been hitting the quick start button or manual, switch to the fat burner or interval program. These simple changes help to banish boredom, burn calories and ultimately drop pounds.

2.  Review your regimen. If you find yourself doing the same routine, with the same weight and number of repetitions every workout your body is going to stay the same as well. It needs to be challenged and stimulated. Think about the areas of the body that you are presently ignoring and add in new exercises to target your trouble spots.

3. Try one of my boot camp style workouts – 45 minutes of heart pumping, body shaping exercises that combine upper and lower body exercises performed as a giant circuit (one exercise after the other without respite).

4. Change your choice of cardio. Try introducing the stair climber, versa climber, or my absolute favorite – the rowing machine and set new goals each week. Start with 500 meters on the rowing machine to get the feel and proper form and increase by 250 meters every week. If you don't have access to machines, jumping rope is a great way to torch calories fast.

5. Evaluate your eats. Not all calories are created equal. When you examine a nutrition label, don’t just check the calorie count, look at the fat, sodium and sugar content as well. Ask yourself how many ingredients you can recognize and pronounce?  Although it is difficult, try to consume real food and not overly processed foods.

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If you’re anything like me, gearing up for a big getaway means working out, eating right and slimming down. We all want to look our best on vacation, but there’s nothing like a new setting to derail weeks of hard work. This summer, don’t lose the bikini body before you even hit the beach. Make healthy choices and still have fun with my five easy stay-slim vacation tips.

Pack smart:  Staying active is as easy as bringing sneakers. Whether you’re off to a beachside resort or a European city, there are endless ways to fit in your daily exercise if you have the right footwear. By squeezing in just 30 minutes of movement each day, you can maintain your weight and not lose sight of your goals.

Prep for the plane:  Long lines, travel delays and the stress of flying make you more susceptible to indulging. Instead of opting for not-so-healthy airport food, bring healthy snacks in your carry-on bag. Think almonds, crudite and my David Kirsch KIRSCHBAR.

Hit the shops:  As soon as you arrive at the hotel, stock the mini-fridge. I scour local markets for fresh produce and load up for the whole week. Having healthy snacks on-hand will prevent you from splurging during the meals out, or even worse, ordering room service.

Work the room:  No time to hit the hotel gym? Get a mini workout in your room. Try push-ups with your feet on the bed and reverse scissor crunches on the floor for a quick toning boost.

Do your research:  Have a plan in place for dining out. Before you even enter a restaurant, know what you’ll order. That way there are no slips. But remember, it’s ok to indulge in moderation. Do you think I skip pasta when I’m in Italy? No way! You only live once and shouldn’t have to deny yourself. Just don’t overdo it. 

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Double Crunches
1. Lie flat on your back on the floor –make sure to have some cushioning, like a mat or a towel or a carpet. Hug a stability ball between your knees and your shins while holding a medicine ball in your hands, which should be extended over your head.

2. Keep your legs straight and lift them off the floor.

3. Exhale while curling your tailbone towards your bellybutton. Lift the medicine ball toward the ceiling while crunching your upper body.

**Pretend like you’re throwing the medicine ball at the stability ball. Just don’t release it!

For more moves, check out David Kirsch’s Arms & Abs Book.

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Stability Ball Hand Off
1. Lie flat on your back, gripping your stability ball on both sides.

2. Reach your arms and your legs straight up simultaneously.

3. Pass the ball from your hands to your legs.

4. Lower your legs and arms simultaneously. Now reverse it!

**Keep your back flat on the floor.

For more moves, check out David Kirsch’s Arms & Abs Book.

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When it comes to eating out, it’s often hard to sift through the food selection and find your healthiest options. From decadent sauces and starchy sides to delicious cocktails and tempting desserts, restaurant menus can be a minefield of unhealthy choices. I have created the ultimate eat out cheat sheet. Here are my top five rules to make smart decisions when eating away from home.

1. Eat before you eat out: When you’re hungry, any and all food looks appealing. Have your first course at home to take the edge off. Choose a small protein shake, a protein bar (eat half of the new KIRSCHBAR) or a hard-boiled egg.

2. Say no to free food: Most restaurants bring out tempting foods like tortilla chips and bread before the meal. This is my downfall, so, if I’m feeling particularly strict, I’ll send both back to the kitchen. Before your host guides you to your table, make your wishes known. Once you see the bread or chips, it will be ten times harder to resist.

3. Sip safely: Alcoholic drinks are often a packed with calories, so make sure you weigh your options carefully. Your best bet is heart-healthy red wine which contains fewer calories and carbs than other types of alcohol, followed by champagne and then beer. Your absolute worst option is a sugar-laden mixed drink, like a Pina Colada.

4. Keep it simple: Choose lean protein plus veggies for your main course. Look for grilled, broiled or poached fish, chicken, turkey or lean sirloin and avoid anything fried, basted, braised, au gratin, crispy, escalloped, pan-fried, sautéed, stewed or pan-roasted. If your dish comes with a starch, ask to substitute another vegetable instead.

5. Go with your gut: To prevent the sensation of feeling stuffed, tune in to your hunger signals and try to portion your meal ahead of time. A serving of meat should be no larger than the palm of your hand. As soon as your plate hits the table, slice off any extra and have packed up in a take-out container.

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Diamond Push Ups
1. Place your belly on a stability ball and your hands on the floor in front of the ball. Walk your hands forward until you are in a pushup position – depending on your strength, your thighs, shines or toes should be on the stability ball. Whichever you choose, don’t let your hips sink!

2. Adjust your palms so that your forefingers and thumps touch one another, forming a diamond shape.

3. Bend your elbows in towards your sides as you lower to the floor. Exhale, and return to start position. Repeat 15 times.

For more moves, check out David Kirsch’s Arms & Abs Book.

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Forward & Reverse Lunges
1. Start with your feet under your hips.

2. Step into a forward lunge.

3. Without pausing, move directly into a reverse lunge.

**You should always be making right angles. Drop anchor in your heels.

Get more of David’s thigh-busting moves in David Kirsch’s Butt Book.

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