Quick and Easy Fitness Tips from Steve Jordan

Picture of Yaniece ThomasDo you find yourself sitting 50% or more during your day? Sitting in your car, behind your desk, watching TV, or reading a book all contribute to sedentary lifestyles. “Special K Elite Team” personal trainer, Steve Jordan, says most of us claim there just aren't enough hours in the day to do all we want, including getting regular exercise, but is this really true? He suggests trying these simple ways to find a few extra minutes in order to become more active.

The Early Bird: The most obvious way to find more time in your day is to get up earlier. If you normally set the alarm clock for 7:30am, set it for 7am instead and use the extra half hour to go for a walk or take part in some other form of physical activity you enjoy. Alternatively, if you're not an early bird, consider looking at how you could use any free time you have in the evening to increase your activity patterns. You might want to look for a gym that's open 24 hours, or buy some home exercise equipment so you can work out while watching the television or listening to the radio. However, it's important that you listen to your body. Our natural 24-hour biological cycle (circadian rhythms) means we experience exercise differently at different times of the day. Most of us know whether we're a 'morning person' or not. If you find it hard to get up in the morning, don't try to exercise at that time. It will be difficult to stick to your new routine and you won't enjoy what you're doing. It's important to exercise when you feel at your best for physical activity. Experiment to find a time that suits you.

Time-Management: Here are some ideas on how you can become more active, more often.

  • Make an appointment to exercise. You could also record what you did in your workout, so you can keep track of your achievements. You can extend this idea by actually making a real appointment with a friend, colleague or relative to exercise together. Alternatively, if you use your computer on a daily basis, set up a reminder message to take a walk or go for a swim.

  • Keep an exercise kit handy in the places you spend most of your time. This might mean leaving clothes at college, work, with friends or relatives, or in the trunk of your car. By having clothes handy you can exercise whenever you get an unexpected free 15 minutes, or a sudden burst of enthusiasm.

  • Practice saying no to people who ask you to do things that aren't your responsibility, or don't even need doing, yet take up valuable time. Protect your free time so you can use it for sport, exercise or physical activity.

  • Find ways to work, care for others or study smarter rather then harder. For example, use your computer skills to save time on a range of mundane activities, then use the free time you've created to be physically active.

  • If you're employed, make sure you use all your holiday entitlement. Consider taking active holidays such as a cycle tour or trekking trip.

  • If you own a car, leave it at home as much as possible and walk or cycle to shops for small things such as milk or a newspaper.

  • As an experiment, don't wear a watch for a weekend to see if being released from this 'jailer' liberates you to do more physical activity.

For more information on Steve Jordan and his fitness tips, visit www.stevejordanlifestyle.com

Posted by The Tyra Banks Show on August 9, 2006 10:37 PM |

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HI TYRA... MY NAME IS MISSY,IM FROM SAN ANTOINIO, AND I AM 17 YEARS OLD. I KNOW IMM TO YOUNG TO STRESS BUT I HAVE BEEN STRESSING ALOT LATELY ABOUT MY WEIGHT. I JUST WANT TO TONE MY STOMACH UP, BUT ITS LIKE NOTHING WORKS. I HAVE TRIED DIETS, BUT I ALWAYS GIVE UP. I HAVE NO ONE TO MOTIVATE ME AND JUST LOOKING FOR A LITTLE ADVICE. I KNOW YOU RECIEVE THOUSANDS OF MESSAGES A DAY ON THIS ISSUE BUT I REALLY NEED HELP. LOSING WEIGHT WILL BUILD MY SELF-ESTEEM. THANK YOU FOR YOUR TIME...AND KEEP UP THE GOOD WORK WITH YOUR SHOW!!!

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Posted by: vanessa | September 25, 2007 4:16 PM

Hey Tyra,
I live in Kenya and I watch your show alot. I love your shows,they have great topics esp the one about discreamination.
I have a problem and I think you are the only one who can help me, I am fat,extremely fat and my wedding is in a month's time,I dont wanna be a fat bride and dont have money for the gym and diet medicines...I need urgent help.pllllllllllzzzzz
love you,tcr and waiting your urgent responce

Posted by: ruqaiya | September 14, 2007 11:13 PM

Hi Tyra,
First off I love your show!! You have such a variety of topics on your show and you always look so glam!! I'm writing because i just had a baby and went kinda crazy with the eating while i was pregnant and it's taking a while to get back into shape. Do you have any tips on what excercises are more affective? Look forward to hearing from you til then I'll be watching the show...lol

Thanks Tyra!!!

Love,
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P.S. cant wait til your officially a Newyorker!!

Posted by: Laura | August 25, 2007 12:36 AM

Hello Tyra
First of all I want to say I dig your show and I love you so much. I am from South Africa I am fat I want to loose weight but I don't know how. I think you are the only perso who can help me. plzzzz tyra reply. I will die the day I see you cause I love you so much and I am looking forward to see you. love you and your good heart.

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hello this is Nombuso Lauren Mapiki from South africa. I need help, I am so fat and I want to loose weight. I can't go to the gym because I don't have money. I've tried to diet, but it won't help. plz help tyra I trust you thanx.

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Hey Tyra!

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I haven't told anyone how I feel about myself. They think that I have a high self esteem and that I'm perfectly happy. Please help me so I can truly be happy with myself and healthy.

Thank Tyra! You're my hero!

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Posted by: venecia | June 26, 2007 10:57 AM

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but i hope your show is not tagged "no boys zone".

actually I am having a bit of problem with my body shape.
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i hav a waist of 31.and my weight is 67 kg.
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I'm 15 years old and have never had an issue with my weight, mostly because when I gained I'd get taller and thin out again. I now see that the chances of me getting any taller are very slim, and my waisteline doesn't seem to care,I need some good excercise ideas to lose my weight. I eat healthy, and excercise daily, but it seems that all my work isn't making a difference. Could you give me some hint as to what excercises i should try? I really do want to get bakc my usual healthy weight and hopefully you can help me.

Posted by: Jessy | June 21, 2007 9:50 AM

hey tyra!
i am 14 years old and my legs are very thick..so i was wondering what kind of exercises i can do to work out my inner and outer part of my legs and also my arms to.

thank you

Posted by: janice | June 15, 2007 3:19 PM

hey tyra!
i am 14 years old and my legs are very thick..so i was wondering what kind of exercises i can do to work out my inner and outer part of my legs and also my arms to.

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my prom is coming up and i wanted to lose about 5-10 puonds in like 2 or 3 weeks and ive been trying to eat better and exersise alot more but its not working. i need help!!

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hey tyra! i am 14 yrs old and i am trying to find easy ways to tighten up my stomach and i just do not know what to do.i am not saying i am fat...i am just not as skiny as other girls.i know that for a girl my age isn't supposed to think of themselves as fat or anything like that but we do want to be in shape.i am having trouble finding some easy work outs to do because i have some back problems and some neck problems too so everything is so hard for me right now. i do play some soccer and some basketball with my friends but that is not enough.tyra..all i want to know is if you can give me any advice to anything i am saying. love you!!!

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Dear Tyra,
I just want to say that i LOVE LOVE LOVE your show. Ok here is the thing, I am doing a fitness compatiton for my college in March of 2008, and i am SOOOO excited! I have alot of areas to work on, and i was wondering if there is a diet or a workout plan that you could give/suggest for me to do? I am starting to run on the beach and do pushups and situps but i know thats not enough...Can you help me??? Thanks!

Posted by: Vicky | April 26, 2007 10:06 PM

hello
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Posted by: kerrie | April 26, 2007 3:00 PM

I have an anxiety disorder and slight depression.I'm 26 and bout 255lb's I can not motive myself to lose weight which makes me more depressed. I have dieted and walked almost every day but when i step on the scale and look in the mirror all i see is fat fat fat. With my two kids its hard to get the motivation i need.. Help please what can i do to motivate myself and make the right time i need to lose the weight

Posted by: Nicole | April 23, 2007 12:59 PM

Tyra,
I know you may get this a lot but I LOVE your show!!! I love watching it when i get the chance. So I know you tell us ladies to love our bodies no matter what shape or size, right? But there are times when i do love my body but then again there are times I hate it. What seems really weird to me is that I'm a dancer so O'm constantly moving and jumping around because it;s mainly Hip Hop that I dance. So my weight issue is that I have sone unwanted love handles that I really dislike. I've tried cutting off sweets and juices and stiff but that doesn't seem to help to make them go away. If it wasn't for them I'd probably loe my body even more. Do you have any suggestions for me so I can lose them??
Take Care
Adilene

Posted by: Adilene | April 22, 2007 7:56 PM

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Posted by: angela | April 22, 2007 7:47 PM

Hey Tyra,
I love your show and I watch it all the time.. I'm only 15 but I do have some wieght issues.. I think that I'm over wieght and my docters say I could stand to lose a few. But no matter what I try I can't seem to get the weight off.. I carry most of it on my stomach and inner thighs. I'm a varsity cheerleader so I have alot of pressure to be thin, but I just want to be fit and healty. Can you help?!

Posted by: Kara | April 22, 2007 11:36 AM

I am 33 and overweight, and currently trying to lose weight. I am looking for exercises that will help me with my hips and butt areas. I am disabled, I have bad knees, bad back & a problem with my one shoulder. So if you could give me some exercises that I could do even being disabled and that don't include alot of standing I would really like that. Thanks so much.

Posted by: Stacey | April 19, 2007 12:52 PM

Hey Tyra!

I was watching your show today and couldn't help but noticed that you have the perfect shape!!! All the girls want the flat stomache (with none of them love-handles) and a good-sized booty...

So for those of us like me that have the skinny everything (including the flat booty) and then the big lovehandles and tummy that sick out, what can we do!?

I wish you would have a show that is all about your diet and your workout routine... and then also workout routines and diets for different body types.

Thank ya lady,
~Shohreh

Posted by: Shohreh | April 19, 2007 10:25 AM

hi tyra :)
i have alot of belly fat i neeeeeeeeeed to get rid uv to go on wit my life lon dreem uv bein a top MODEL!
can you help me lose lbs and thanx from yo gurl, jazz:) !!!!!!!!!!!!!!!

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i strugle wit my weight mainly my stomach and thighs pls cud u help me find a fitness plan that will work
im tierd of feeling worthless
love ur show
luv sa girl

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Posted by: | March 31, 2007 8:49 PM

hi tyra, i am 24 yrs. old and i am trying to lose some weight. i have a gym membership. and i had a trainer. but i don't have that energy to go to the gym. what can i do to get that energy. and i saw on your site about not getting enough fiber. and i think thats one of my problems. but nothng works for me. i don't get (bm's) as often as i should. can you please help!!!!!!!! :)

Posted by: neicy | March 19, 2007 12:19 PM

I am 14 and i feel like i am really really, the celulite in my legs is real annoying and my stomach is not huge but its big and i want to lose the weight can you mabey have a special for girls my age who are wanting to lose weight and get made fun of alot because of mean kids

Posted by: Lola | March 9, 2007 3:02 PM

im 20 yrs old and i am super skinny and ive tried to gain weight but everytime i gain any its in my stomach and my love handles and i hate that i have really skinny legs and no butt and i want to know if theres a specific diet or exercize i can do to gain weight in my lower body(legs, But) and how to loose the love handles and tummy please help!!!! i love your show and your an inspiration to all women out there thanks for your help Much love Stacey.

Posted by: stacey | March 8, 2007 10:03 AM

hi im only 15 and i have a major problem with my thighs focusing on my lower part of my bodyyy..its a nightmare nothing looks right under my stomache and above my legs .....everbody mentions how good i look except my lower part of my body ruins everything... soo please help me

Posted by: diana | February 28, 2007 10:49 AM

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Posted by: | February 9, 2007 9:58 AM

could you please send me some exercise moves for my thighs,to get my butt smaller.I have a small waist and wide hips and a big butt,well not really but every one thinks so.Iam 26

Posted by: stacy | January 30, 2007 6:56 PM

im 16 and im in a great shape well at least thats what everyone says but i have no butt, thighs or hips well kinda i want to know what can i do to get a shape in my lower part of my body to look better thanx alot tyra or jay!!!!!

Posted by: jazmin | January 30, 2007 2:13 PM

holaaaaa chica : )
im 14 years old and im trying to lose some weight. i dont think im fat. i play volleyball and work ot alot. i have a falt stomach but then i have a but that is kinda wide and i dont really like it. and my thighs are kinda big but not really. But what i really want to get rid of are my love handles. i think that if there gone that my butt wouldnt look so big. and then i have homecoming next year. can u help me with my "problem"? thanks i appercaite it : )

byeee
jay

Posted by: jenna | January 23, 2007 3:43 PM

Hey Tyra,
I do 100 situps every night. is that a bad thing or no. if that is bad will you please give me some advice on how I can tighten up my stomach. thank you love Kelly

Posted by: kelly | January 21, 2007 8:50 PM

Hey!! Im 14 years old and I am trying to lose weight. I am not overweight but i want to look good AGAIN and look healthy. But There is always these programs to add calories and how much you burn but you always have to be 18 years old (or older) and I hate it. Do you know any of these programs for Teens?
THANK YOU!

Lizz

Posted by: Lizz Higgins | January 15, 2007 1:51 PM

Hey, I was just wondering if you knew any great exercises for thighs. AH! I kidna have "thick thighs" and i work out for about and hour or more everyday, but when I work out my booty tends to go to :( So how do i get my legs in better shape with out losing the booty!!??

Posted by: Kiley | January 9, 2007 3:15 PM

Lunges are a great way to tone the body fast. I'm 18 yrs old and that is what I do everyday for about 10 minutes. Also, running stadium stairs is also a fast, effective way of (a) losing weight, and (b) toning the body quickly and efficiently. As for love handles, side winds are great ways of making those muscles work. Stand straight up with your legs shoulder width apart, and your hands on your hips. Move side to side as low and deep as you can go, however go slowly. Work those muscles and feel the burn!!

Posted by: anonymous | December 18, 2006 7:56 AM

Hi, I'm 21 years old and do not like how my body looks. I have love handles and have been trying for a few years to get rid of them. Nothing seems to work. Also, the backs of my upper legs are ugly. I don't know if anything can be done about that but, the love handles I really want to get rid of or at least get smaller. Please, if you know of a way to help. Please let me know. Thanks so much!

Posted by: Katie | December 11, 2006 11:28 AM

Inner thigh excercises-lunges and sidekicks 3reps of 8. Lovehandles exercises-sidebends standing up with a light weight in each hand 3 reps of 12 for each side.
Arm Fat exercise-pushups.
Abs excercises-bicycle crunches, knee to elbow.
Back hurting when doing crunches-try using a stability ball when doing the exercise.

Posted by: Melisa | November 30, 2006 7:35 AM

I'm in highschool and i need major help on tightening my stomach. how could i do it quick and easy. Also i need help wit my legs. what is the best was to shape them up the cheapest way possible. right now i'm just eating 2 small meals a day, no soda at all, nd having water when i get hungry. Is that okay? Please help!

Posted by: Amy | November 17, 2006 4:08 PM

I think that the tip that are given are great. although it seems that I do know better. I know most of the things to do, I gess no I know that I am too laxy or something. I just has my first child, he is 8 months and I don't look at all like I used to. I am about 45 pounds heavier. Not to mention me and my childs father broke up within 6 months of my child being born. OK, I am trying to go to the gym no propblem, the problem is giving up some foods. I find it hard to get a set schedule I don't know if it is because of child care, finding a new job, because I have to eat, or just not enough hours in the day. I'm trying but I just can't get on track. I want to look good again!! Could you do a story on how busy moms shed the pounds in the midst of every day life I think that it would be helpful to me or a few more person. Let me know if you have some advice..I am open to suggestions.

Posted by: December Sidderwhite | November 16, 2006 5:18 PM

i have lots of arm fat how can i lose that?

Posted by: suzy | November 14, 2006 4:52 PM

Hi Tyra,
Im a 17 yr old female that recently got off the depo shot & gained like...20 or 30 lbs & im so depressed. I've never been skinny but I was at a nice healthy weight. Now its like I dont even recognize myself in the mirror. I have a b/f & he is really supportive. He compliments me ALL the time but I just dont feel pretty anymore. I seriously wanna lose weight. Im willing to try ANYTHING! PLEASE HELP TYRA!

Posted by: Whitney | November 12, 2006 6:38 PM

hi i am 14 years old and i want to lose weight and be healthy but i can't find a exercise thats for me

Posted by: salma | November 11, 2006 3:36 AM

I'm 14 and i have been tring to loose wait for a very long time but it dosent work! I'm going threw a very hard time right now because my weight keeps me back from doing the things i really want to do!! and when i want to execise i just say "awww ill do it tomorrow for shure" but i never do it because it feels that the execise im doing dose not help me at all.can you please help me!!!

Posted by: bianca | November 10, 2006 9:05 PM

i am 40yrs. old ,my problem is i want to tighten stomach and love handles. please show me the best way to do this.

Posted by: sandra crumlper | November 10, 2006 9:35 AM

I think that these ideas and tips are much easier said; than actually staying to see it through to the end. Putting time in your day to excersise is so hard for me even when i have the best intensions to do it.

Posted by: Yasmin | November 7, 2006 9:23 PM

Hya im 16 and i would like to know how i can tighten my stomach and get rid of my love handles quickly??
xXx

Posted by: anonamus | November 7, 2006 11:51 AM

hi i am dalal i am 15 years old please tell me how to tighten up my stomach?????????thank you very much

Posted by: dalal | November 5, 2006 7:12 AM

Trya I love my curves but the one problem that I have is that I have beentrying to lose weight around my stomach but nothing has work and i am presently giving up hope . what can i do to only lose the weight around my stomach!!!!!!!!!!!1

Posted by: marie | November 2, 2006 10:22 AM

Dear Tyra, I just turned 27 last month and I have four young children, I am 118kg and I really need to loose weight, I have tried dieting but its hard I am trying my best to loose weight because I found out just before my birthday that my husband cheated on me I dont blame him I blame myself because I am fat and ugly who would wanna be attracted to me, My husband is a good looking guy which make me ashame to be seen in public with him cause people might think that I am his mum,He would go out to parties and night clubs and I will be at home with my kids. Its hurt to think the worst but dont know how I can bring back my body and how I looked when my husband was first fall inlove with me. Please help me on how to loose weight fast cause I really really dont want my children to grow up without their father....I hope you will somehow find it in your heart to help me in anyway but if you cant I will understand, by the way I enjoy your show thank you so much
From Unattracted Mum

Posted by: Liz | October 25, 2006 10:55 PM

Could u give me information how to shape up my inner thighs.

Posted by: Ashley | October 23, 2006 8:46 PM

i am 15 years old and i have love handles how can i get them to go away quick and easy??

Posted by: katelyn | October 17, 2006 8:31 PM

am a 23 year old and a student. most of the time am very busy reading I dont get time to exercise. i feel abit heavy and would like to loose some kilos. please help with a routine i can easily follow.

Posted by: victoria | October 10, 2006 4:21 AM

i have a really hard time controling my hunger and exercising doesnt really seem to do a whole lot for me anything i can do that will really work?

Posted by: Sarah | October 9, 2006 8:46 PM

can you please give me ways to tighten up my stomach !!!

Posted by: jordan | September 25, 2006 11:34 PM

Im 17 and I like to exercise but I stopped b/c when I do crunches ,sit-ups,or push-ups my lower back hurts really back and my right hip.Am I doing them wrong or am I just weak?HELP!

Posted by: Julia | September 21, 2006 3:16 PM

please could you give me ways of how to get rid of my love handles,im only 17 and find most girls dont have this problem with their tummy. please help with some diet tips and exercise tips.thanks

Posted by: melissa | September 18, 2006 12:25 PM

I have had weight loss surgery back in Febuary of 2004 I'm unable to afford plastic surgery for extra skin and to tone everything up but what are some things I can do for arms, thighs, abs and hips plus I still see myself as I was before I loss the weight very unsure of myself very down on myself I'm feel like I'm losing the battle I've gained back 10 pounds of my 103 loss and like in the past dieting experiences everything I loss I gained back so I've feel that is going to happen again, I've been doing somethings I'm not very proud of and I know they are not healthy for me, Do you have any suggestions for myself image and looking at myself in a more healthy way. Thanks

Posted by: Robin Vining | September 7, 2006 4:43 PM

CAN YOU SEND ME SOME EXCERISE MOVES TO TIGHTEN MY STOMACH

Posted by: NYEISHA CRITNEY | September 1, 2006 8:33 PM

Lunges are a quick and effective way of toning your body. If you have an open space to just do 10 walking lunges every here and there you will really feel the burn!

Posted by: K.K. | August 17, 2006 8:53 PM

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