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Columbia experts share tips to get fit and stay fab

VIDEO: Experts share exercise tips for 2016

Bertram Bailey Jr. and Nichole B. Williams, noted Columbia fitness trainers, show you what to do and what not to do when you start your 2016 workout.
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Bertram Bailey Jr. and Nichole B. Williams, noted Columbia fitness trainers, show you what to do and what not to do when you start your 2016 workout.

As far as New Year’s resolutions go, it doesn’t take a search engine query to know that getting in shape tops the list. But, expensive memberships and workout outfits aside, it all comes down to several key measures.

Here, four Columbia experts in fitness and nutrition offer their best get fit and stay fab advice for 2016.

Elise Matthews

Owner of K.O.R.E. Wellness

Take it slow. A lot of people start off too hard and too fast, and they wind up quitting because they tried too much or they end up hurting themselves. … Either get a video, a trainer or take a class to make sure you know the proper technique.

I love the basics: squats, benches, pushups, pullups. They can be done anywhere. You don’t need a gym, you don’t need equipment. You just need your body, so it eliminates a lot of the excuses.

Look into the Couch to 5K program. It’s basically an interval-type running program, but they start off with a walking segment. It incorporates small bouts of running into it so you don’t overdo.

Kettle bells. They’re great for getting cardio without having to do cardio. They’re great for developing strength. You can get really strong really fast. My only warning is make sure you know proper technique. There’s a little bit of technique involved. It’s not like picking up a pair of dumbbells.

Make sure you’re drinking enough water. The general recommendation is half your body weight in ounces. You’re never going to go wrong with incorporating more vegetables. Start reading labels, and cut out the sugar.

Bertram Bailey Jr.

CEO of Bodies By Bert and Columbia Police Department fitness coordinator

Before beginning a new exercise or nutrition program, see your physician. Then get the expert advise you need to attain your personal fitness goals.

Get moving. Start exercising regularly and on your own level. Pace yourself.

Eat healthy foods that will support your desire to become healthy and fit.

Make health and wellness a permanent part of your lifestyle.

Be patient with yourself, and don’t give up. Remember, your life depends on it!

Rachael Hartley

Registered dietitian and owner of the avocadoadaynutrition.com blog

Give up on the idea of starting the New Year off by going on a diet. Diets are one of the long-term predictors of weight gain and tend to backfire. They always have an end. When you go on a diet, there’s always that end and inevitable weight gain.

Get in the habit of cooking at home. One of the best things you can do for your health is eating whole, unprocessed food, and cooking at home ensures you do that.

Aim to make vegetables half of your plate. It’s just an easy way to have a more balanced meal. I love roasted vegetables; it’s one of my favorite ways to prepare them. People who don’t think they like vegetables love the flavor that comes with roasting. It’s a great way to get kids to eat them, as well.

Eat fatty fish more frequently. Salmon, tuna, even small fish like sardines are a rich source of omega-3 fats and are wonderful for your skin, and they boost your mood. I love to roast them in the oven with lost of herbs and lemon juice.

Do not overlook sleep. We know that less than seven hours of sleep a night can impact your risk for chronic disease and weight gain. It’s just an often-overlooked part of health.

Nichole B. Williams

Head fitness trainer at Drew Wellness Center and owner of Trinity Fitness Services

Set goals and remove yourself from all negativity. Progress begins when you start thinking positively!

Food is fuel, so eat whole nutrient-rich food often.

Perform to failure! If you don’t feel the burn, keep going until you do.

Overeating causes weight gain, so always control your portion size.

Success doesn’t occur overnight, but with consistency, dedication and commitment you will always win! Never give up!