Chris Powell's New Year's Fitness Tips

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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.

Chris Powell Answers 'GMA' Viewers' Questions: CLICK HERE 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 that’s where hydration comes in. Often when you think you’re hungry, you’re 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: Don’t 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, Powell’s 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, 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.

Powell’s 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 you’re 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

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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 Monday’s 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 body’s 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

READ MORE: Chris Powell’s Tips for Eating Carbs to Drop the Pounds

RELATED: Apps to Help With Weight-Loss Resolutions

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