Every fitness tip I have from 11 years in the gym:

1. Cut your alcohol intake

2. Don't drink your calories.

3. Fitness is 90% mental and 10% physical.

4. Morning workouts are a great way to start the day.

5. Carbs don't make you fat and fats don't make you fat - too many calories do.

6. The only equipment you need is your own body.

7. Lifting weights is better than cardio for fat loss.

8. Sleep, sun, and nutritious food are better than pre-workouts.

9. Never sacrifice form to lift heavier.

10. 10,000 steps daily is worth more than a $20,000 weight loss surgery.

12. If you aren't losing weight, you are eating too much.

13. If you aren't gaining weight, you aren't eating enough.

14. Increase weight and reps every workout to build muscle.

15. You aren't hungry, you're just bored.

16. Coffee + sun is the ultimate AM energy hack.

17. Women don't want visible abs, they want visible confidence.

18. Hydration is key for great workouts.

19. Building more muscle is the best fat burner.

20. Abs are built in the gym and revealed in the kitchen.

21. For more muscle = 6-20 reps

22. For strong muscle =1-6 reps