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Real Stories from Real People
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 Health
  • Pandemic Sleep Problems
    Fears of COVID-19, financial strain, and adjusting to new norms are on everyone’s minds—so much that sleep is being negatively affected. How can you get back your good sleep? Keep reading for tips on battling insomnia during a global pandemic. Read >>
  • Easing Hip Pain
    If you deal with chronic hip pain, visit your physician before worsening the damage. With a variety of treatment options available, there is bound to be one to help you. Here are a few of them. Read >>
  • Your Waistline and COVID
    If the health of your heart, lungs, liver, kidneys, and joints wasn’t enough to motivate you to eat right and exercise, then maybe the increased risk of a severe, life-threatening virus like COVID-19 will do the trick. Read >>
  • Battling a B12 Deficiency
    Found in animal-based foods, fortified foods, or supplements, vitamin B12 is used by your body to make red blood cells, DNA, and nerves. Since your body doesn’t make it or store it for long, it’s important to make it part of your regular diet. Read >>
Health and Fitness News
Re-ignite Your Metabolism

Pandemic Sleep Problems

Not sleeping well these days? Get better rest with these tips.

Anxiety affects sleep. And across the world, anxiety levels have been through the roof lately. As a result, doctors have seen an increase in patients dealing with insomnia. Fears of COVID-19, financial strain, and adjusting to new norms are on everyone’s minds—so much that sleep is being negatively affected.

Sound like you? If so, your body probably feels exhausted, but your mind is on high alert and can’t seem to shut off at night. This is because anxiety activates the nervous system, making it difficult to relax. You may have insomnia if you consistently have trouble falling asleep or if you wake in the night unable to fall back asleep.

However, you shouldn’t let poor sleep go unchecked. Playing an important role in your health and wellness, sleep has a big impact on your immune health, and you need your immune system to be as strong as possible.

How can you get back your good sleep? Keep reading for tips on battling insomnia during a global pandemic.

Relax about It

It’s easier said than done, but when you can’t sleep at night, relax. If your sleep problems have recently developed, it’s likely due to the stress of the pandemic.

Most sleep issues are short-lived and resolve on their own. Worrying over lack of sleep will only make the problem worse. As with all the other life changes this year, less sleep may be something you need to accept for a short time. Things will improve down the road.

Sleep Schedule

Maybe you’re working from home, waking up later, or staying up later than usual. An inconsistent sleep schedule may seem fun, but it can lead to insomnia. Your body thrives on routine. Make it a priority to go to bed and wake up in the morning at the same time each day, even on weekends.

After a rough night you may be tempted to take a nap. While a short afternoon nap may help energize you until bedtime, avoid long naps or a nap close to bedtime.

Manage Stress

Learning healthy ways of managing your stress can keep it from interfering with your sleep. Exercise is one of the most effective remedies for anxiety. It allows you to burn off the stress hormones circulating in your system that are keeping you awake at night. If your gym is closed, find outdoor activities or home workouts that you can do each day. And don’t forget to contact your trainer to ask about online workouts!

Still stressed? Download an app designed to help you relax. Look for an app that offers things like calming music, deep breathing exercises, mindfulness exercises, bedtime stories, or guided imagery. Sitting around indoors all day can make you depressed and harm your sleep. Your body needs exposure to sunlight for health and sleep rhythms. So spend a few minutes outside each day, even if you have to wear a mask.

Turn Off Screens

If you’re dealing with anxiety concerning the pandemic or other news headlines, watching the news will only exacerbate your fears. Take a few days break from the news and you may sleep better at night.

And don’t forget—because of the blue light they emit, screens before bed may make it harder for you to fall asleep. Darkness triggers production of melatonin, the sleep hormone, so turn off all screens at least half an hour before bedtime to help your body prepare for sleep.

Get Out of Bed

The longer you try to sleep without success, the more frustrated you become, and the longer it may take you to fall asleep. If you’ve tossed and turned for at least 20 minutes at bedtime or in the middle of the night, get out of bed and do a quiet activity in low light. Read a book, do a word search puzzle, or write in your journal until you feel sleepy.

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