Before trainer Kit Rich became a Pilates instructor to the stars, she was just a woman trying yet another crazy, extreme, or unhealthy diet in order to lose weight.  "I tried everything," she recently told us, adding that she also suffered from eating disorders and body dysmorphia.  "I was desperate to lose weight.  So I would do, like what most women do, those freaking crazy juice diets.  I would do all these extreme things, but it always brought me back to the other extreme."

After years of yo-yo dieting, Kit finally hit on her problem:  she was working out in a way that wasn't sustainable.  Her solution was one that helped her lose 14 kilos and one that she still shares with her students today, whether she's teaching a private class in LA or going on tour with a musician client.  Her tip?  Make it manageable.  Specifically, Kit says that her mantra of "3 miles [5 kilometres] or 30 minutes, every day" is what helped her finally break free from weight fluctuations and keep the kilos off for good.  As in:  run, walk, or hike your way to five kilometres a day, or do a 30-minute workout instead.  "I really do believe wholeheartedly that the middle road is the way to go," she says.  "Anything extreme is not long-lasting."

As a former athlete, this manageable mantra helped keep Kit from burning out on her workouts when she was trying to lose weight.  "I come from a background of injury, and I had knee surgery, so you can't tell me to go and take some crazy bootcamp class," she says.  "Because my knee will start to hurt, and then what's going to start to happen, I'm going to freak out that I won't be able to do that for the rest of my life."  Instead, just telling yourself to do something little every day can help you get a hold of your health and your weight-loss goals.  "Women need to feel empowered," she says.  "They need to feel like what they're doing is something that they somewhat enjoy and that they can have a grip on.  And that's why I believe in this rule."  Inspired by Kit's message? Check out all our 30-minute workouts here!

Do you swear that you're happier since a cardio dance class like Zumba has become part of your life?  You're not dreaming — there's real science to back you up!

In one study from the University of Derby, depressed patients who were given nine weeks of salsa dancing lessons experienced a huge lift in their moods.  Researchers explained that it was the combination of exercise, social interaction, and the concentration learning a new skill requires that significantly boosted the mood of all the study's participants.  While it might not be traditional salsa, Zumba classes are all about fostering a strong sense of community, require plenty of focus, and offer an awesome sweat session in the process.

Exercise has long been linked to an increase in the body's release of endorphins, and some preliminary research shows a correlation between regular exercise and the less well-known neuromodulator norepinephrine, which may help the brain deal with stress more efficiently.  Any form of exercise that gets your heart rate up and makes you sweat is going to have big benefits for your brain and body, but Zumba transforms any old, boring cardio routine into a big party!

Sometimes it can be tempting to reward yourself with a doughnut or another treat after a workout — after all, you deserve it, right?  Well, not if you want to keep pushing your progress forward, says Chris Kelly, a CrossFit level-1 trainer and certified personal trainer in New York City.  Although it may feel like just making it to the gym is half the battle, the real challenge comes during the time that you're not sweating it out.  So don't take all of your hard work and pour it down the drain by committing one of these fitness crimes.

1. You Don't Fuel Properly Before Working Out

Unfortunately, cramming an entire pizza in your mouth isn't the nutrition your body needs.  But don't even think about working out on an empty stomach!  Your muscles can't perform at optimized levels if you're not giving them anything to work with.  "It's like going on a cross country road trip on a quarter tank of gas," Chris said.  Since your body uses carbohydrates for energy, it would be smart to choose healthy carbs paired with protein (like oatmeal with Greek yogurt or whole wheat toast with peanut butter) about 90 minutes before throwing on your Nikes.

2. You Don't Warm Up Your Muscles

The goal of a warmup is to increase blood flow to the muscle groups that you're going to use during your workout.  This will give you have a better range of motion, so if you jump into it cold, you risk pulling a muscle or not getting as many benefits from your workout as you could be.  "Think five to 10 minutes of dynamic movements or dynamic stretching," Chris said, suggesting arm circles and straight leg kicks.  Don't forget to cool down for five minutes as well.  Holding a stretch or position for 45 seconds to one minute at a time will decrease lactic acid buildup — which can cause muscle fatigue and failure.

3. You Don't Map Out a Plan

"In terms of effectiveness, having a plan and finding a reliable source is going to make it easier to know you're doing the exercises most beneficial to you," Chris said.  Smart gym-goers know what it's like to get pumped for a workout only to find that someone is using the cardio machine or weights that you were banking on.  Not only does a plan keep you on track, but it also keeps you accountable so you don't skip out on those last 15 minutes.

4. You Do the Same Routine Over and Over

Yes, you may go to the gym every day, but you're not doing yourself any favours by sticking to the same workout regimen.  Your body adapts to particular movements, so it'll be more difficult to gain strength or flexibility without switching it up.  "You need to perform until your body thinks it's easy, then increase the weight or number of reps," Chris explained, adding that the can be said for cardio.  Also keep in mind that constantly repeating the same activity, like running, can cause wear and tear on your joints and even lead to injury.

5. You Don't Give Your Body a Rest

"It doesn't matter who you are, you need at least one or two days of active recovery," Chris confirmed.  Failing to recover can lead to over training and burnout — but there is a difference between complete rest days and active recovery days.  Chris does one of each every week, although it does depend on your personal activity level and goals.  Try taking one day totally sans working out and the other to switch up the activity you're doing.  If you're used to a healthy mix of cardio and weights, take one day to do yoga instead.

6. You Don't Have Short-Term and Long-Term Goals

When Chris first starts working with a client, he asks them a simple question:  "Why do you want to do this?" Common goals like "to lose weight" or "to get more fit" are not acceptable answers to him.  Instead, he digs deeper to find their end-in-sight goal.  Is there a class reunion coming up?  Do you struggle to run alongside your kids?  It's important to have short-term goals (like losing five pounds before the new year), just like it's important to have long-term goals (like reaching your ultimate goal weight), and without either, it's easy to lose sight of why you began your fitness journey in the first place.

7. You Indulge After Going to the Gym

People often don't see results as quickly as they would like if their diet isn't up to par — even if they're hitting the gym more days than not.  Although the right workout will leave your body burning calories all on its own hours after the fact, that doesn't mean this is prime time to indulge.  "The biggest thing is you can't out-train a bad diet," Chris clarified about this huge misconception.  It's all about quality rather than quantity on this one.  So aim to eat complex carbs and protein, not ice cream, 30 to 45 minutes after hitting the gym.

8. You Compare Yourself to Other People

One thing that many people forget when they're in the gym is that everyone is working toward different goals.  While one person is struggling to lose those last five kilograms, another is hoping to find those five kilograms in muscle — but everyone starts somewhere.  "A professional athlete didn't become a professional overnight," Chris said.  And while having a gym buddy can help you get motivated and stick to a routine, don't base your workout off of their ability.  Working out is one thing that really is all about you.

Are you in need of a break from a high-intensity cardio schedule?  Maybe you've heard of LISS — a low-key style of cardio training and a fitness term that's been blowing up on social media.  We chatted with Jake Peterson, a NASM-certified and Precision Nutrition-certified trainer, about the new fitness trend that's cropping up to figure out what exactly it is.

So, what is LISS?

LISS stands stands for Low-Intensity Sustained State — think marathon vs. sprint.  Basically, any cardio- and aerobic-based activity that's performed at a low intensity but for a prolonged period (typically 30 to 60 minutes).

Is this a new type of fitness?

Not really.  It's just trending thanks to some support from popular trainers.  Peterson attributes its recent rise to the Australian trainer and Instagram star Kayla Itsines, who is a major supporter of LISS.

"This trend has made a comeback into recent fitness trends, but it has been used by bodybuilders and other aesthetic-based athletes for decades.  As early as the late '60s and early '70s, it was a popular method used by bodybuilders to aid them in 'leaning out', in combination with very low-carb diets," said Peterson.

What makes it so popular?

The reasons are varied, but each of them are enticing.

Active Rest and Recovery:  LISS is ideal for an active rest or recovery day for those who have higher intensity workouts as a part of their everyday routine.  The risk of injury is also significantly lower.

It's Not Intimidating:  For those who are new to exercising and fitness, LISS is like a gateway to getting stronger and perfect for a first step on your fitness journey.  Walking on a treadmill or going for a casual swim is much less intimidating than jumping into a bootcamp class.  With more and more LISS activities, you can build strength and endurance to take on those higher intensity workouts.

The Lazy-Girl Concept:  With low effort, you can get great results.  Peterson noted that the recent uptake in LISS's popularity is partially due the desire to "lose weight while exerting the least amount of effort possible".  It makes sense:  the idea that you could get a leaner, trimmer body with just two hours of a slow walk on the treadmill each week is quite alluring.

What are some examples of LISS activities?

One of the great features of LISS is that you can do it in and outside of the gym.  A brisk walk or a bike to work would constitute a good LISS activity, as well as using the rowing machine, elliptical, or stair machine at the gym.  You could swim in a pool or in the ocean, surf or stand-up paddle, or kick up the incline on a treadmill.  Check out some more steady-state cardio suggestions.

Does it actually work?

Short answer, yes.  Peterson implements LISS when he works with clients — and it's part of his own training.  However, just as you maintain a balanced diet, Peterson cautioned us to incorporate LISS into a balanced exercise schedule.  "LISS training by itself will almost always lead to a negative yield in lean muscle mass and basal metabolic rate," said Peterson.  "It's very effective at metabolising fat for energy consumption by the body.  However, it is horrible at accessing and breaking down stored fat."

So what does that mean?  If you only do LISS training and LISS alone, your body will start to break down its own muscles as a source of fuel, "due to the much lower caloric requirements of burning muscle".  You may thin out, but you'll lose strength.

How often can you do LISS?

If you're doing it correctly, all the time!  Peterson recommends LISS to his clients who are in high-intensity training as an active recovery day and suggests doing a LISS activity after each training session to wind down, as it aids in the regeneration and conditioning of muscles.

When you're committing to LISS daily, Peterson recommends you to focus on your nutrition, as "adequate and proper nutrition — pre-, intra-, and post-workout — become much more important when training in this style."

As mentioned, the trick is to balance the low intensity with the high intensity; the combo of HIIT and LISS is the most effective approach for anyone trying to lose fat.  "LISS training becomes very useful once it is performed after a workout session based on HIIT (High-Intensity Interval Training)," said Peterson.  "The HIIT style of training is great at breaking up the triglyceride bonds within more stubborn adipose tissue (the hard-to-burn fat), but it is not very effective at metabolising it out."

Take a moment to learn a graceful and effective leg exercise from Simone De La Rue, founder of Body by Simone — her dance-based workouts keep at least half of Hollywood, if not more, in sculpted form.  The exercise is straight from ballet, so do channel your inner ballerina as you "curtsy for the queen".  Watch the video to learn how to do the move, then grab a hand towel and try it on your own.