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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
  • Goodbye, Freshman 15!
    The college years can be some of the best years of your life. But they’re also a time when many young adults begin to gain weight. With a little extra effort and smart choices, you can stay fit, trim, and healthy during your college years and beyond. Read >>
  • Stretching: Static Vs. Dynamic
    If you’re like many people, you may be tempted to jump into exercise and forget about the warm up and cool down. What’s the big deal about stretching, and what are the differences between static and dynamic stretches? Read >>
  • A Workout that Goes Up and Down
    If you’re not ready or able to exercise at the gym these days, maybe you’re looking for a new workout you can do at home. Look no farther than your stairs. Read >>
  • Kick Things Up a Notch
    Are you getting bored with exercise or not seeing the fitness results you want? Here are a few ways to take your workouts to the next level. Read >>
Health and Fitness News
The Smart Woman's Guide to Fitness At Home

Goodbye, Freshman 15!

Avoid the freshman 15 and stay fit during your college years.

You’re away from home, on your own, and making new memories. Life is exciting and full of new experiences.

The college years can be some of the best years of your life. But they’re also a time when many young adults begin to gain weight. Stress, late nights, cafeteria food, and a lack of exercise all contribute to what’s known as the freshman 15.

The good news is that weight gain in college doesn’t have to be inevitable. It may be common, but you can be the exception. With a little extra effort and smart choices, you can stay fit, trim, and healthy during your college years and beyond. Read on to learn how.

Manage Stress

There’s a lot of fun to be had in college, but if you’re at all serious about the classes you’re taking, there will also be stress. Studying for tests, writing papers, and class presentations are just a few stress makers, not to mention roommate drama, paying for college, and being homesick.

For many, it’s natural to turn to food as a way to cope with stress and other negative emotions. A candy bar or bag of chips may distract you from stress for a short time, but the stress is still there. In response to stress, your body produces a hormone called cortisol that disrupts your blood sugar and causes weight gain, especially around your middle.

Remember, stress is a part of life you can’t avoid. To keep it from affecting you negatively, you’ve got to learn how to manage it in healthy ways. Instead of turning to unhealthy lifestyle choices, get enough sleep, get regular exercise, and take time to relax and have fun.

Prioritize Sleep

It’s obvious that late night study sessions and parties with friends keep you from good sleep. It’s not as obvious that there’s a connection between a lack of sleep and weight gain. When you’re tired, you’re more likely to eat unhealthy snack foods. You’re also more likely to make poor food choices when your mind is foggy.

But there’s also a physiological connection between sleep and weight gain. Skimping on sleep slows your metabolism, increases your body’s production of ghrelin (a hormone that increases appetite), and decreases leptin (a hormone that tells you when you’re full). Too much ghrelin and too little leptin is a recipe for instant weight gain.

Watch What You Eat

When the cafeteria buffet is filled with cheese burgers, pizza, brownies, and ice cream, it’s hard to make healthy food choices. A diet that’s high in calories, added sugars, and unhealthy fats contribute to the freshman 15. Get in the habit, and you’ll gain every year afterward also.

Even though cafeteria food is often bad for you, there are always healthier options available. Allow yourself an occasional treat, but make it your goal to include fruits, vegetables, lean protein, and complex carbs at each meal. Skip the soda and drink water or unsweetened tea instead.

Get Regular Exercise

College life can be busy. Between attending classes, studying, and socializing, it’s easy for exercise to fall by the wayside. But regular physical activity is an important part of fending off weight gain. Exercise burns extra calories from cafeteria food, helps you manage stress, and is good for your mental and physical health.

To force exercise into your schedule, make it a social event. Sign up to play an intramural sport, join a hiking club, or meet a friend at the gym to work out. Just like your history class and lunch break, you can make exercise a regular part of your everyday schedule.

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