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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
  • 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

Get Your Stretch On!

Want optimal health? You better stretch. Those who do have an increased range of motion, improved performance, fewer tension headaches, better posture, less back pain, and more flexibility. As an added perk, stretching—like all types of exercise—is a great way to relieve stress.

Dynamic stretches are recommended before you work out. These stretches include active movements to warm up your muscles and increase their range of motion. Static stretches, on the other hand, are best done when your muscles are already warm. They’re commonly performed after your post-workout cool down period. To do static stretches, you stretch a muscle to its limit and hold for 15 to 20 seconds. Each stretch focuses on a single muscle.

Want to reap the benefits of stretching? Starting with your calves and working your way up, here is a full-body static stretch routine to give a try.


To stretch the muscle along the back of your lower leg, place your left foot two to three feet in front of your right foot. With your right leg straight, bend your left knee to feel a stretch in the calf of your right leg. Keep both feet flat on the floor during this stretch. Swap legs and repeat.


Your quads are large muscles that run along the front of your thigh. To stretch them effectively, stand on your left foot and bend your right knee so your knee points downward. With your right hand, pull your right foot toward your butt. Hold onto a wall or the back of a chair for balance if needed. Switch legs and repeat.

Hamstrings and Lower Back

This exercise stretches your hamstring (the muscle that runs along the back of your thigh) and your lower back. Sit on the floor and stretch your right leg out in front of you. Bend your left knee so your left foot rests against your right inner thigh. Lean over and reach both hands toward your right toes. If you can’t touch your toes, that’s okay. Hold and switch legs.


The seated twist will stretch your glutes, also known as your butt muscles. Sit on the floor and extend both legs straight in front of you. Bring your right foot over your left leg and put your right foot on the floor next to the outside of your left knee. Twist your upper body to the right, pressing your right knee with your left arm. Hold and switch sides.


From a standing or sitting position, interlock your fingers and place your hands behind your head. Gently press your elbows backward and squeeze your shoulder blades together. You should feel a good stretch across your chest.

Shoulders and Triceps

To stretch your shoulders and triceps (the muscles along the back of your upper arm), extend your right arm toward your left side and use your left hand to gently press your right arm against your upper chest. Hold and switch arms.


Your biceps are the muscle along the front of your upper arm. To stretch both at once, interlock your fingers behind your back with your palms facing inward. Now, rotate your hands so your palms face the floor and slowly raise your arms until you feel your biceps stretch.


Start by stretching your neck forward and backward. Lower your chin down toward your chest for a few seconds and then look up and raise your chin toward the ceiling. Repeat. Next, stretch from side to side. Lower your left ear down toward your right shoulder. Hold for a few seconds and then lower your right ear down toward your left shoulder. Repeat.

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