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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, Blues
    While you may feel alone with your depression, you're not. And for someone battling mild to moderate depression, regular exercise has been shown to be an effective addition to your treatment plan. It's not a cure, but it may brings relief. Read >>
  • The Exercise Starter Kit
    You're not only overweight, but you've also got high cholesterol, high triglycerides, and high blood pressure. Years after your decline into bad health started, you're not going to mess around any longer. So it's time to get in shape and improve your health. Here's how to get started. Read >>
  • Exercise for 100 Pounds of Success
    The decision to lose 100 or more pounds involves a commitment to changing the way you eat and live. An active lifestyle is key to successful weight loss, but exercise comes with special challenges when you're out of shape and severely overweight. Before jumping in too quickly, here's how to sweat off those pounds alongside your trainer. Read >>
  • Put Your Right Foot Forward
    Running for exercise is a great way to torch calories and stay in shape. Without being careful, however, you can quickly burn out or injure yourself. In order to become successful at running there are a few things you should know before jumping in. Read >>
Health and Fitness News
The Smart Woman's Guide to Fitness At Home

Exercise for 100 Pounds of Success

Losing 100 pounds is a lofty and worthy goal. Here's how to make it happen.

The weight has slowly accumulated over the years and you've finally had enough. It's time to make some serious lifestyle changes in order to get your life back. Obesity isn't just a problem when swimsuit season rolls around. It's a threat to your physical health all year long, putting you at risk for heart disease, diabetes, joint problems, and cancer.

The decision to lose 100 or more pounds involves a commitment to changing the way you eat and live. An active lifestyle is key to successful weight loss, but exercise comes with special challenges when you're out of shape and severely overweight. Fear of the gym, an inability to fit on workout machines, and weak joints are a few of the hurdles to overcome. Before jumping in too quickly, here's how to sweat off those pounds alongside your trainer.

Set Your Goals

The thought of losing 100 pounds can be overwhelming and discouraging, especially when you've failed in the past. What you need to do is work toward small, attainable goals. This might mean breaking the weight loss down into smaller 5- or 10-pound increments, exercising three days a week, or being able to walk half an hour without feeling out of breath.

Get Support

Reaching your weight-loss goal will take time, dedication, sweat, and tears. You'll be a lot more likely to give up if you don't have the support and encouragement of family and friends. Check out online forums and social media sites for motivation, perspective, and even competition. The more people who stand behind you in your efforts, the greater your chance of succeeding.

Work With Your Trainer

Your personal trainer is an invaluable resource when it comes to reaching your fitness goals. Work closely with your trainer to set goals, get support, and to design a safe and effective workout routine. The money and time spent on a trainer won't be wasted if you're committed to success. It will be a worthwhile investment that will give you the life you deserve.

Build Your Muscles

Underneath your layers of fat, there's muscle hiding. The more muscle you have, the faster you'll lose weight, because muscle burns fat. You want to keep muscle while losing the fat, but to do this you need to use the muscle you’ve got. Plan to incorporate strength-training exercises in your workout routine at least three times a week on non-consecutive days to build and develop muscle. Bodyweight exercises like squats, lunges, push-ups, and crunches are one way to strength-train. Lifting weights and using weight machines are another. Remember to start out slow and small and gradually work your way up to larger weights.

Get Your Cardio

Cardiovascular exercise is known as one of the best ways to lose a lot of weight. It burns calories fast and improves the function of your heart and lungs for improved health. As with strength training, it's important for someone who's out of shape and overweight to begin a cardio workout slowly and increase intensity and duration over time. For you, this might mean walking to the street corner and back the first month, around the block the next, and a mile by month six.

Make it your goal to do some sort of cardio exercise at least 30 minutes a day at least five days a week. Great cardio options for overweight folks include swimming, biking, and walking.

No matter what exercises you’re doing, with your trainer by your side, you’re sure to find success!

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