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.

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.

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.

Structure your cross-training appropriately by alternating the intensity of your sessions so you work, recover, work, recover.

Rev it High. Rev it low. I'm strong, committed, and ready to go!

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

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.