I once told a fitness trainer my goal was to be lean and hard. Still my goal. Still working toward it every day. Think I might put into practice some of what these six pros suggest as I pursue total and complete fitness.

• Eat the right balance, says Barry Sears, author of The Zone. He divides his plate into thirds and puts low-fat protein in one-third (no thicker than his palm -- measuring with your hands is a good trick) and colorful, non-starchy vegetables and fruit on the other two-thirds. Then, he dashes it all with heart-healthy monounsaturated fat like olive oil or guacamole.
• Wake up hungry, says Nancy Clark, author of Nancy Clark's Sports Nutrition Guide. It's a good sign you've lost weight while sleeping, she says. Waking full means you've probably eaten late at night. Fuel your body during the day by eating every four hours. She suggests a breakfast at 7 AM, a first lunch at 11 AM, a second lunch at 3 PM, and then a light evening meal.

• Limit treats, advises Juliana Maggio, registered dietitian, The Miami Institute for Age Management & Intervention. Maggio doesn't believe in deprivation but she also doesn't keep goodies in her house because she can't eat just one. Instead, she buys a single serving of her favorite treat (chocolate) once in a while.
• Move those buns, says fitness trainer Brian Killion of Killion Fitness in California. Squats are best -- they move more muscles and bones than any other single move, he says.
• Listen to music, declares Lacey Stone, trainer at Lacey Stone Fitness in NYC. People who listen to music while working out lose twice as much weight as those who don't, she says. Music keeps you moving and prevents boroedom.
• Sneak in ab work, Sharon Carlstrom, fitness director at Atlantic Club in New Jersey says. You can do ab exercises anywhere, sitting in your car, at your computer, at the movies, or on an airplane. Here's' how: Draw your navel in toward your spine without rounding your lower back. Open your chest and draw your shoulder blades back and down. Relax your neck and sit up as straight as you can. This will make you look taller and take loads of pressure off your spine.

Got fitness goals? These tips might help you reach them.