Jump Start to Fitness

Enter Your Name and Email Address to get your FREE Home Workout Plan!

Name:
Email:
Find Me On...
Latest Blog Posts

RSS to JavaScript

Real Stories from Real People
Julie
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
  • Posture Pointers
    Good posture is often associated with confidence and strength, while slouching makes a person look tired and insecure. But posture isn’t just about appearance. It's about your good health. Try these exercises for helping standing up straight. Read >>
  • Goal: Toned Arms
    With dedication to exercise and commitment to a healthy diet, you can reach your arm goal, whatever it is. What exercises should you focus on to get toned arms? Keep reading to find out. Read >>
  • Watch Your Back!
    Do you suffer from lower back pain? You may be tempted to rest until your pain is gone, but that may only make things worse. If your back is sore, remember this list of good and bad exercises for back pain. Read >>
  • Get Your Stretch On!

    If your body could use a little more flexibility, try this basic full-body stretch routine.

    Read >>
Health and Fitness News
The Smart Woman's Guide to Fitness At Home

Posture Pointers

Improve your posture with these simple exercises.

You can tell a lot about a person by looking at them. One thing that often stands out is their posture. Do they stand tall or are they hunched over? Good posture is often associated with confidence and strength, while slouching makes a person look tired and insecure. But posture isn’t just about appearance. Good posture is important for many other reasons. It reduces lower back pain, headaches, and neck tension; increases your energy level; lowers the risk of abnormal wear on your joints; and improves circulation, lung capacity, and digestion.

So how do you go about improving your posture? Here are six simple exercises to help you stand up straight.

Reverse Fly

A common cause of poor posture is tight or tired chest muscles, which lead to rounded shoulders. The reverse fly strengthens your upper back and shoulder muscles to prevent or reverse this.

To perform a reverse fly, hold each end of a resistance band and extend your arms in front of your chest. While keeping your arms straight, extend your arms out to either side. Let the band stretch as you pull your shoulder blades together. Slowly return your hands to the starting position and repeat.

Side Plank

A strong core is essential to good posture, and planks are a great way to strengthen your core.

For a side plank, lie on your left side with your left elbow on the floor below your shoulder. Tighten your abs and raise your hips off the floor until your body is in a straight line from your head to your toes. Hold for 30 seconds, rest, and repeat on the right side.

Quadruped Hip Extension

This exercise works your lower back and glute muscles, which play an important role in good posture.

Start out on your hands and knees, with your hands directly below your shoulders and your knees below your hips. Engage your abs and raise your left foot toward the ceiling, with the bottom of your foot facing up. Continue lifting and lowering your foot, while you squeeze your glutes. Avoid arching your lower back. Switch sides.

The Y Raise

The Y raise is an effective way to work your upper and middle back muscles to support proper posture. To do the Y, you’ll need light weight dumbbells and an exercise ball.

Lie on your belly on the ball. Holding a dumbbell in each hand, keep your palms facing inward. Straighten your legs behind you and spread your feet wide to keep your balance. Extend each arm toward the ground to make a “Y” shape. Now, lift your arms to shoulder height as you squeeze your shoulders together. Slowly lower your arms, relax, and repeat.

The Cobra Pose

For superior posture, you’ll need to strengthen and stretch the muscles that support your spine. The cobra pose does just that.

Lie face down on the floor and place your hands by your ribs, palms facing down. Using your back muscles—not your hands—raise your head and upper chest off the floor. Slowly lower back down and repeat.

Neck Flexion

Weak neck muscles pull your head forward instead of keeping your ears lined up with your shoulders. In other words, a weak neck leads to poor posture. Neck flexion can fix your weak neck.

It starts by lying on your back on the floor. Tuck your chin and raise your head just two inches off the floor. Hold for a few seconds and then lower your head to the floor, while keeping your chin tucked in. Repeat.


<script type="text/javascript"> var _gaq = _gaq || []; _gaq.push(['_setAccount', 'UA-8876252-2']); _gaq.push(['_trackPageview']); (function() { var ga = document.createElement('script'); ga.type = 'text/javascript'; ga.async = true; ga.src = ('https:' == document.location.protocol ? 'https://ssl' : 'http://www') + '.google-analytics.com/ga.js'; var s = document.getElementsByTagName('script')[0]; s.parentNode.insertBefore(ga, s); })(); </script>