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I have read and re read the different e books when I need inspiration to do my work out. By the time I am 2 paragraphs in (to Female Fat Loss Over 40), I am ready to get my work out clothes on and go for it. I really enjoy the challenging work outs and the audio book with the different timing intervals makes it easy!! I am really enjoying your program, particularly these 2 months which are especially busy for me. I can’t always make it to Boot camp but I feel so much better when I exercise. It’s great to have the option of doing a challenging workout at home. I am looking forward to taking your program on my next vacation. Thanks!!

Becky M
Hey Shawna, I bought the FFLO about a month ago and have finally started using it on Tuesday. I quit waiting for Monday to start it. It's just been 3 days but I can already tell that it is working. I sleep better and want to eat better so that I'll see results. How can I mess up with menus and workouts spelled out for me? I know what I need to do and have worked with trainers over the years to know that your program will work. For me it has just been a matter of getting started. I gained 15 lbs over the winter and need to get it off. I was diagnosed 2 years ago with Type 2 diabetes so exercise is a key part of my health. I love to walk / run but I know that with the interval training I will not only see the results I want on my body but my blood sugar will be where it needs to be. The interval training is a great workout for me in the morning. Then in the evenings I can walk for stress relief and to just relax. I saw myself in your message yesterday about the woman who still tries to walk everyday for 2 hours - who has time for that? I enjoy your blogs and am glad that I found you on Facebook! To good health!

This Month In Body
  • Instilling Fitness
    The earlier in life good habits are formed, the more likely they will stick forever. After all, like they say, “It’s hard to teach an old dog new tricks.” This is why it can be so difficult for adults to make the diet and exercise changes necessary for healthy living. But what if you had learned to love exercise as a child? Read >>
  • Is Yoga for You?
    One of the most popular forms of exercise in the fitness world today, yoga offers a long list of potential mental and physical health benefits. People who love yoga will tell you it comes with all sorts of perks. Here are eight of the most beloved benefits. Read >>
  • The Right Fit for Your Feet
    As you browse the aisles, maybe you’re tempted to buy the cheapest shoe, a certain brand, or a particular color and style. While you may want to save money or look hip, your feet, legs, and back may suffer from your decision. So how do you find the right one? Here are a few tips. Read >>
  • Too Much Exercise
    Called overtraining, too much exercise can harm your health. What are the risks of overtraining and how can you know when you’ve crossed the line? Keep reading to find out. Read >>
Health and Fitness News
The Smart Woman's Guide to Fitness At Home

The Right Fit for Your Feet

Tips to choose the best athletic shoe.

Shopping for athletic shoes can be an overwhelming task. There are hundreds of styles and brands to choose from for each specific activity. As you browse the aisles, maybe you’re tempted to buy the cheapest shoe, a certain brand, or a particular color and style. While you may want to save money or look hip, your feet, legs, and back may suffer from your decision.

Shoe manufacturers know that everyone has a different shaped foot and pronation (the natural way your foot lands on the ground when you walk or run). Because of this, they make shoes that fit people differently and that are designed differently for specific types of activities. So how do you find the right one? Here are a few tips.

If the Shoe Fits…

Plan to go shoe shopping at the end of the day. Why? Your feet swell during the day. They also swell when you exercise. By trying on shoes when your feet are largest, you’ll be more likely to find the right fit. Have your feet measured to make sure you’re trying on the right size.

When you shoe shop, plan to try on shoes while wearing the socks and orthotics you’ll be wearing when you exercise. Lace up the shoe completely as you try it on. You should be able to comfortably wiggle your toes. Leave about a half-inch space between your big toe and the end of the shoe, then get moving. Your heel shouldn’t slip out of the shoe as you walk.

As soon as you put the shoe on it should be comfortable. Don’t expect a break-in period. Walk or jog around for a few minutes to test out the support and comfort.

You Pay for What You Get

Generally speaking, the cheaper the shoe, the lesser the quality. Protect the health of your feet by spending a little extra for good quality. If possible, shop at a specialty shoe store where the staff is knowledgeable about proper fitting and any specific foot concerns you may have. You may pay a little more, but their expertise may keep you in the game and help your feet go for more pain-free miles.

Designed With You in Mind

The first thing to look for is a shoe designed for your specific type of activity. Walking shoes don’t provide the support you need for basketball just like soccer cleats won’t work for jogging.

Once you’ve pinpointed the task you plan to perform with your shoes, ask an athletic shoe salesman to help determine your pronation. If your feet roll inward, have low arches, and are flat they’re considered overpronated. Feet that land on the outer edge of the foot and have high arches are called oversupinated or underpronated. Some feet have a neutral arch. You can also figure this out by examining your old shoes to see where they’re most worn down. A salesman can help you find a shoe that’s designed for your specific type of pronation.

Expiration Date

A shoe may look brand new but lack support from frequent use. It’s time to purchase new shoes after wearing them for 300 hours of aerobic exercise or after running 300 to 500 miles. Divide 500 by the average number of miles you run per week. This is the number of weeks you have until you need to buy a new pair of shoes. Write the date on the side or bottom of your shoes as a reminder.

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