Week 4: Fitness Tips by Kit Rich

Sonya Dakar Tips

This fourth and final installment of the Personal Best series features fitness tips from well known LA based fitness expert Kit Rich, recently named Best Pilates Instructor. Follow her on Twitter @kitrichfitness

Anything you put your focus on becomes larger in scale. But negative thoughts about dieting and fitness create more negativity! If you start your diet thinking of "deprivation" "starvation" "lack of" and "I can’t" - these negative thoughts will consume you and take you on a path of inconsistency and torture! It is so important to change your frame of mind and focus on positive thoughts. Think "nutrient filled" "healthy" "energetic" "beautiful" "vibrant" "the real me." These positive words and the focus on them will change your body for life!

High Intensity Interval Training, much like the athletes do to prepare for the Olympics, is one of the greatest ways to shed fat and fast! But you only need to do 20 minutes (3-4 times a week) and that's it! Try running fast for 1 minute and then back off for 30 seconds and then repeat for a total of 20 minutes. Or if you can’t run, walk on the treadmill (or get on the elliptical) and crank up the incline. Walk at this incline for 2 minutes straight and then take the incline down for 1 minute and then repeat.

Digestive enzymes are one of the most important tools in your tool box for good digestion and proper nutrition. Take a digestive enzyme before every meal to help assist the body in breaking down food properly.

Try: A Probiotic Supplement with acidophilus flora, for overall digestive health.

Lemon is one of your biggest fitness secrets. It should be used every day! It is loaded with enzymes and is a great restorative food for the liver. Put it in tea, on top of salads or over a 3 or 4 ounces piece of salmon or white fish.

I am a firm believer in the 80/20 rule. 80 percent of your plate should be made up of vegetables (raw, lighted steamed, sautéed or grilled). But I am also a believer this applies to HOW you eat. You should never eat to the point of fullness. Eat till you are about 80 percent full or feel satisfied. This helps with proper food digestion, absorption and a leaner looking tummy.

Try: A Soy Protein Shake with 35% or more of recommended daily allowances of most vitamins and minerals.