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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 Diet
  • Eat Like a Bird
    Though they may be small, seeds pack a powerful punch when it comes to nutritional value. Here are seven of the healthiest seeds you should think about including in your diet. Read >>
  • Fast Food: It’s Not All Bad
    Go back twenty years, and you’d be hard pressed to find a healthy fast food option. But these days, more and more fast food establishments offer menu options to attract health-conscious consumers. So what are your options? Read >>
  • Get an Energy Infusion
    Ever wonder why you feel tired all the time? There’s a good chance it’s related to the foods you eat. The right snack may be the boost you need to focus, get work done, and power through your busy day. Read >>
  • Hungry All the Time? 
    When hunger pangs persist for days or weeks on end, giving up on your diet is only a hunger pang away. Want to actually lose weight with your diet? Next time your stomach growls, here’s how to translate what it’s saying to you. Read >>
Health and Fitness News
Learn the Secrets to Whittle Your Waist

Get an Energy Infusion

With these snacks, you’ll get an extra energy boost—quick!

With so many snack options out there, it can be tricky to find healthy ones. Pre-packaged snacks or those you find in the vending machine are often high in calories, sodium, and unhealthy fats and low in fiber, protein, and nutrients. Sure, those unhealthy options may taste good and fill you up enough to last until your next meal, but those highly processed snack foods contribute to weight gain, health problems, and low energy.

Ever wonder why you feel tired all the time? There’s a good chance it’s related to the foods you eat. The right snack may be the boost you need to focus, get work done, and power through your busy day.

Instead of reaching for pre-packaged, highly processed snack foods that do your body no favors, make the effort to eat one of these healthy snack options.

Nuts and Seeds

Filled with fiber, healthy fats, and protein that work fill you up and give you energy, nuts and seeds are also rich in valuable nutrients. You never know when you’ll crave a snack, so keep a stash in the car, at your desk, or in the kitchen cabinets for a quick and simple snack that’s crunchy and salty. Whether you prefer almonds, walnuts, cashews, pecans, or peanuts, you can’t go wrong when it comes to nuts. Just remember that they’ve got quite a few calories, so enjoy them, but enjoy them in moderation.

Greek Yogurt

Thanks to individual serving-size containers, yogurt manufacturers have made it easy to eat yogurt as a snack on-the-go. Unfortunately, many yogurts are dangerously delicious, filled with exorbitant amounts of added sugars. If you have a thing for yogurt, Greek yogurt is typically a healthier bet. High in protein, Greek yogurt is an energizing, cold snack. Just make sure to enjoy the varieties made with minimal amounts of added sugar. Then add fruit, nuts, or granola for an extra energy boost.

Fruits and Veggies

When you need a pick-me-up snack, you can’t go wrong with fruits and vegetables. Low in calories and high in fiber and nutrients, fruits and vegetables are one of the easiest snacks to grab on the go. To make fruits and veggies a regular part of your snacking routine, keep easy-to-eat options on hand. Apples, bananas, oranges, grapes, berries, carrot sticks, pepper slices, cucumber slices, or celery sticks are all great ideas. Get an even bigger energy punch by dipping it in hummus or nut butter.


Made of whole-grains, air-popped popcorn is a complex carb that fills you up and keeps your blood sugar levels stable long-term. Avoid adding much butter or salt, which can quickly make popcorn a not-so-healthy snack. Instead, add spices or herbs for extra flavor. Made this way, popcorn is low in calories, which means you can fill up on it without feeling guilty. Pop your own popcorn or choose a low-fat, single-serve microwavable variety to keep on hand.

Energy Bars

Have an upcoming athletic event and need to fuel your body? A convenient way to boost energy is with an energy bar. Reach for an energy bar made with all-natural ingredients like dried fruit, nuts, and whole grains and without unnecessary added sweeteners or artificial ingredients. Not planning to push your body hard anytime soon? You’ll be better off skipping the energy bar.

Hard-Boiled Eggs

The white and yolk of an egg provide an amazing combination of healthy fats, protein, and nutrients. Scrambled or poached eggs are good for you, but aren’t readily available. Hard-boiled eggs, on the other hand, are easy to eat as a snack on-the-go. Once a week, take a few minutes to hard-boil enough eggs to keep on hand for the week ahead.

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