Fitness Tip: When time is short, compound exercises that work multiple muscles at once are the key to strength rewards – lunges, squats, etc.

Fitness Tip: Perform 20 seconds of resistance exercise such as squats, kettlebell swings or medicine ball slams, then 10 seconds rest. Repeat eight times.

Fitness Tip: Thoughts are powerful; pay attention to yours. Do you encourage yourself with positivity or hold yourself back with negativity while exercising.

Fitness Tip: If your food fits on your plate with no individual item touching another, you can be pretty confident that your portion sizes are appropriate.

Fitness Tip: Take up rock-climbing. It is an excellent way to improve fitness, gain upper body strength and tone many a muscle.

Fitness Tip: Not being able to do a pull-up doesn’t mean you should avoid the bar. Simply hanging on for as long as you can improves upper-body strength.

Fitness Tip: Squat-thrust push-ups get you in shape, working your upper body, core and lower body, and improve agility, strength and endurance all at once.

Fitness Tip: Arching your back on the bench press may enable you to lift more weight, but it puts your back and spine at risk of injury.