Chris Powell's New Year's Fitness Tips

Chris Powell, the uber-trainer who has helped people lose hundreds of pounds and change their lives on ABC’s “Extreme Makeover Weight Loss Edition” and the best-selling author of Choose to Lose: The 7-Day Carb Cycle Solution,” appeared on Good Morning America this week and shared his top fitness tips and workout moves to help you jump start your New Year’s resolutions.[1][2][3][4]

Chris Powell Answers ‘GMA’ Viewers’ Questions: CLICK[5] HERE[6] to see his answers!

Fit Tip: Stay Hydrated!

Hydration is one of the most overlooked aspects of nutrition. Staying fit is all about energy levels and clarity and thats where hydration comes in. Often when you think youre hungry, youre actually thirsty. Doctors will tell you take your body weight, cut it in half and that’s what you should be drinking in ounces. So let’s toast to drinking more water and getting healthier in 2013!

Fit Tip: Dont Skip Breakfast. Fuel Up With Protein-Packed Shake Instead.

No matter how busy you are, rushing to get the kids off to school and getting yourself to work, Powells message to everyone is that you have to eat breakfast! Starting your day with a good meal is the key to losing weight, Powell says. By eating breakfast, you spark up your metabolism and you eliminate cravings. His quick and healthy option: a breakfast shake.

I love my shakes because they are so easy and quick to make on the go, Powell says.

Powell teamed up with Vemma, a nutrition company, to make the Chris Powell Bod-e Shake[7], which combines proteins, carbohydrates, a splash of omega fats and fiber in the shake, which is meant to serve a meal replacement for breakfast or lunch.

Powells shake comes in sweet flavors like vanilla and chocolate, but without the guilt, he says.

Mix the shake formula with water or ice in the blender and youre done.

You can also make a tasty and healthy shake with ingredients in your fridge, Powell says.

Blend plain Greek low-fat or non-fat yogurt and berries in a blender for a similar result, or try cottage cheese and granola. Whey protein powder and banana also pack a similar balance of protein and carbs.

Combine ingredients in a blender and blend until smooth and creamy. If you have trouble blending, try adding a little water to thin the smoothie.

Fit Tip: Get a Good Night’s Sleep

Sleep is yet another extremely overlooked component of our health and weight loss, according to Powell. The human body needs eight hours of sleep, but the typical American sleeps only six hours a night. That’s a loss of two hours when your body is releasing fat and burning hormones.  Since everyone is busy, Powell suggests starting small by getting 15 more minutes of sleep a night.

Move of the Day: The Squat Jack

The squat jack is a total body exercise that’s fun to do, Powell says. It spikes your heart rate and it’s so easy to combine with other exercises.

Move of the Day: Back Lunge Into a High Knee

This is another total body movement like Mondays squat jack. It targets the biggest muscles in the body, which also tend to be the biggest trouble spots. Do one, do five, do ten, then switch it up. 

Move of the Day: The Skier Combo

The move of the day is called a Skier Combo. We go from cross country skiing to downhill skiing in this dual movement, which works the bodys biggest muscle group: the legs. It challenges coordination, balance, agility, everything that gives us speed and power.

READ MORE: Get Fit for 2013: Chris Powell Answers ‘GMA’ Viewers’ Questions [8] READ MORE: Chris Powells Tips for Eating Carbs to Drop the Pounds[9] RELATED: Apps to Help With Weight-Loss Resolutions[10]


  1. ^ Chris Powell (
  2. ^ helped people lose hundreds of pounds (
  3. ^ Extreme Makeover Weight Loss Edition (
  4. ^ Good Morning America (
  5. ^ CLICK (
  6. ^ HERE (
  7. ^ Chris Powell Bod-e Shake (
  8. ^ Get Fit for 2013: Chris Powell Answers ‘GMA’ Viewers’ Questions (
  9. ^ Chris Powells Tips for Eating Carbs to Drop the Pounds (
  10. ^ Apps to Help With Weight-Loss Resolutions (

Original Story Here


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Rev Up Your Health Resolutions For 2013


  1. Reply

    Does Anyone Know The Top Secret Fat Loss Secret Who Would Be Willing To Share It With An Overweight Teenager? I am a 15 year old, overweight girl. I hate it when people make fun of me because of my weight – it is so embarassing! I would like to know the top secret fat loss secret from someone who is willing to share it with me. I can’t afford to buy the book, or else I would. I’m desperate. Any help will be greatly appreciated. Any fat loss tips, too.


      • HealthNut
      • January 4, 2013

      Go wheat free. No pasta, pizza, bread and so on. And no food after 7 p.m.
      I know a woman who lost 60 pounds a month on it. She did nothing else!
      and as for your book – go to a bookstore and browse it. Or go to, find it and then click “search inside this book” – you will be able to read an extract.

  2. Reply

    What Can I Do To Guarantee Losing Weight And Toning In A Fairly Fast Way? I really need to lose weight and I have been having trouble.

    What workouts should I do?
    What foods should I eat?
    Which foods should I avoid?
    What is considered a “small” meal when people mention eating 5-6 small meals a day?
    How much water should I drink?
    What other weight loss and fat loss tips do you have?


      • HealthNut
      • January 4, 2013

      Drink Genmaicha green tea.

      it is a japanese natural tea, that helps with weight loss.

  3. Reply

    How Do I Get In Shape Over The Summer? I weigh 130 plus pounds and I’m 13 years old. But the 130 pounds is mostly fat. By fall when school starts again, I want to have lost some fat and gained some muscle. Every day I play DDR (Dance Dance Revolution) on difficult, and it is difficult, I sweat my butt off every time. I also go to the pool and swim 24 laps every other day. But I haven’t seen any results. Should I keep doing what I’m doing, or should I add something on? Please give me some fat loss tips, thanks!

      • HealthNut
      • January 4, 2013

      First of all…good for you for working out and taking charge of your health. I am sure you are a beautiful person.
      How’s your diet?
      Are you eating enough protein? Are you eating a lot of empty carbs like pastries….? How’s your sugar intake?
      Sometimes the scale doesn’t change but our bodies do. Try taking measurements. I had lost 13 inches off of my body….but only 10 lbs on the scale.
      Keep in mind that muscle weighs more than fat.
      Keep a food journal – it will hold you accountable. Look up online how many calories you should eat based on your age, height, weight, and activity level.
      Hope this helps sweetie and best wishes.

  4. Reply

    What Is Are Some Of Your Favorite Weight Loss Tips? What are some of your most succesfull weight loss tips?? I have my few that I live by, but I am looking for some tips on cutting down. Please only share different/ unique tips.
    I know about all the common ones…. lots of water lots of rest six small meals etc.

    thank you so much in advance!

      • HealthNut
      • January 4, 2013

      Hi CollegeGirl

      In my opinion, no weight loss tips are truly successful on their own. Lots of water is not necessarily a good way, because how much water a person needs depends on the BMI of the person. 6 small meals maybe hard at times, especially when you are stuck at school or office and have no chance to eat, and then you need to eat more when you have the chance. Well, dieting is a good way to lose weight, but then it is hard to stick to a diet. For example, something like this:

      2 egg, low fat Cheddar cheese omelette – 320 calories
      2 slices wholemeal toast with thin smear butter – 200 calories
      Large slice melon – 47 calories

      Spicy Turkey Salad recipe – 304 calories

      Muesli or honey nut Health Bar “Sainsbury” – 180 calories

      Baked potato with 100g “Heinz” baked beans &/or Cottage cheese if desired – 300 – 400 calories (350 average)
      Large helping salad fruits &/or vegetables – 100 calories

      Another weight loss tip is to do interval and turbulence exercise.

      Turbulence Training is a fresh plan that requires finishing three 45-minute exercise sessions each week with marginal equipment. It is an increasingly trend-setting fitness plan with the intention of helping you in the reduction of weight.

      Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.

      But people have a short willpower. It may be strong at the beginning but will eventually fade as time goes on- as they realize that going on a diet is not actually as easy as they think it is. Of course, the strength of willpower differs from one person to another. This is the reason why there are people who can actually maintain a diet and exercise program for 1 year and there are people who can only maintain it for few months. Nonetheless, willpower is a big factor that dictates someone whether to continue losing weight or not.

      And in my opinion, besides sticking to a diet and exercise plan, it is the ultimate willpower to stop yourself from overeating that is the #1 tip to lose weight. But that is the hardest part if you are accustomed to eating lots of food even though your body does not need it. It is partly because of the delicious taste of the food causing a craving for more. There are certain ways to fight this craving ad I found one that maybe helpful. It is a type of chocolate that can actually suppress your appetite. It will can provide Good Energy that promotes a healthy weight by providing energy while burning fat. And it helps suppress cravings for sugary snacks.

      Good luck!

      PS: Information on the Special Chocolate that I mentioned can be found on the website in the source box. Recently, they are giving away a one month free trial.

  5. Reply

    How Should I Train For Cross Country Running And Loose Weight?? I am overweight and want to start cross country in fall (end of august/ begining of sept. so 4-5 months) I can’t run for more than 300-600 feet at a time and need to build up to the 3 mile (5K). I need training tips and weight-loss/ fat loss tips. Any help is appriciated!!!!
    Dani, I know you answered my other question. I was trying to get a variety of answers.

      • HealthNut
      • January 4, 2013

      The best thing would be to start jogging now. Start at a managable pace and go for as long as you can. You just have to build up to it. When I started running I could only do a mile, after a while of doing that and gradually adding more distance, I got up to 4 miles. As far as weightloss – cardio is the best way, so stick to the running. Try a stationary bike if you can’t get outside much, but cycling on a stationary and running are completely different, so you definitely want to train with running.

  6. Reply

    Does Anyone Have Any Quick Fat Loss Tips? Been working out and dieting for some time now and have lost a great deal of weight. i am now starting to stall and it is getting harder and harder to loose weight. looking for some help in changing my routine and diet. any quick fat loss tips would be appreciated.

      • HealthNut
      • January 4, 2013

      You may find this helpfull. No matter how much I try to control my weight it does not work, however there was one time in my life that without rying and without realising I suddenly lost 4 stone. It was a time when I was suffering back pain and could hardly walk. Being alone in the house I tried to make things easy as far as food was concerned. I had a microwave on the floor and all I ate for a few months was tinned soup, various types, nothing else, no bread. It was so easy, just open the tin, pour it into a dish and then in the microwave. Amazingly I lost 4 stone in about 4 months. I have never been able to achieve that by dieting.

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