You need to put what you learn into practice and do it over and over again until it's a habit. I always say, 'Seeing is not believing. Doing is believing.' There is a lot to learn about fitness, nutrition and emotions, but once you do, you can master them instead of them mastering you.

There are two types of pain: pain that hurts you and pain that changes you.

It's the cross-training that's key. It doesn't let your body adapt to one stimulus too much and it keeps your workouts exciting.

Don't strive for perfection. It doesn't exist. Strive for a better you. That's always in reach.

If you think of exercise as a 60-minute commitment 3 times a week at the gym, you're missing the point completely. If you think that going on a diet has something to do with nutrition, you don't see the forest through the trees. It is a lifestyle. I know it sounds cliche, but you have to find things you love to do.

What daily healthy intake are you doing for your body? I personally like Shakeology.

If you dont have an emotional connection to why you are trying to accomplish your goals, the odds are you wont reach them or will quit trying.

You want to be burning calories after you work out. The problem becomes for most people - its not pleasant, its painful. You have to have the pain tolerance to be able to deal with that, which a lot of people do not.

If I could give one tip for people, it's not an exercise tip or a nutrition regimen. It's to WALK YOUR TALK and BELIEVE in YOURSELF, because at the end of the day the dumbbell and diet don't get you in shape. It's your accountability to your word.