Take a second to think about your gym routine. Got it? Now, I bet you feel pretty good about the fitness moves that you've incorporated -- you're hitting the big muscle groups, and plus, these moves are so popular that they have to be effective. Right? Wrong.

Make the most of your time. A quality, intense workout always exceeds a long, mediocre workout. On the flip side, remember that too much of a good thing is still too much.

Whether you hit the gym first thing in the morning -- or, like me, end your day with a long-distance run -- it is all too easy for us to counteract our workouts by our actions throughout the day.

March Madness is in full swing! If your favorite team is still in the lead, you may feel like you can't miss a second of the game. Rather than sacrifice your workouts all weekend because you have to keep your eye on the TV, why not work out with your friends as you watch all the fun?

There is no question that in order to become skillful at any sport or fitness activity, you need to participate in and practice the activity. But if that is all that is required -- practice, practice, practice -- how come not everyone that practices a lot excels at what they do?

As you can see, a workout to improve sports performance is a bit more complex than a weight-loss workout. But when implemented properly, it can not only help you run faster, jump higher, and push harder, but also keep you from getting injured.

Weight-loss workouts seem to be a dime a dozen, and easily found on fitness websites or in magazines. But what if your goals are more sport-specific and less focused on aesthetics?

I am a big believer in the power of group fitness. Whether it's the energy of hundreds of yogis sweating together at an outdoor festival or a group of 40 spinners rocking out to Kanye remixes, group fitness inspires healthy camaraderie and shines a bright light on the world of wellness.

I fully agree that strong abdominals are very useful and important to have. But this is not the full story. The most powerful muscles of our body are all the muscles that are attached to the pelvis, what I call the "power center."

Working out to become fit means that you're strengthening the systems of your entire body for everyday, peak performance. It's a lot like servicing your car. And that is what your main goal should be.

The New York Times must be sleeping under a rock if they think that women can't do pull-ups. Don't believe the hype. Ladies, you can do pull-ups and I'll tell you how.

If you regularly apply these essentials as you do your stretching routine, it will become second nature to you, your stretching will become effective, and you will avoid the potential negative impact of forceful, fast, and automatic ways of stretching.

Fine-tune exercise accordingly so that while your program remains challenging, you avoid overdoing it. Set yourself up for success by establishing a routine that works for you and that includes proper nutrition, adequate rest and sufficient water intake.

Okay, you've committed to getting fit and healthy 2013. There is a lot to think about when it comes to making the most of your workouts. Here are my three tips for getting the best results possible.

One of the biggest fitness resolution killers is pain. The question we need to ask: Is pain, or more importantly, forcing through pain, necessary for increasing our athletic ability and reaching new heights of fitness, performance, and health?

As a personal trainer and nutritional consultant, I get asked a lot of questions. Apparently, while not everyone actually goes to the gym or follows a specific diet, everyone is certainly curious about it. And, for some reason, every query seems to start with "how much," "how little" or "how often."

Are you one of the many people who have made a New Year's resolution to exercise regularly and get more fit in 2013? Are you also one of the many who have made the same resolution in the past just to keep it for a couple months, or perhaps a week or two, or maybe not at all?

Start with a reality check and then prioritize. You do have time. You are the captain of your ship, the driver of the bus. You make your schedule and can find the time to devote 45 minutes to one hour to you

Muscles don't know if you're in a fancy gym or in your kitchen. These tips are designed for busy lives -- a minute here and a minute there add up.

Having recently gained 35 pounds when pregnant with my second daughter, I was left with 20 to lose upon returning home from the hospital and a closet full of non-maternity clothing that didn't fit. It wasn't easy, but I lost it all in about two months -- no starving and no gimmicks.

In an effort to get us motivated for the New Year, I encourage you to start your pre-resolutions now. Here are 10 tips to inspire, prep and motivate you so that by 2013, you're in a groove, ahead of the game and addicted to how good you're feeling.