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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 Body
  • On the Sidelines
    You were making such progress toward your weight loss and fitness goals only to have a simple injury slow you down. But take heart! Unless you’ve suffered a serious injury such as a broken back or concussion, there are ways to stay in shape following injury. Read >>
  • Be Good to Your Heart
    Heart disease is the leading cause of death for both men and women, so protecting its health is more than a good idea. It’s vital. Sometimes, however, just eating the right stuff isn’t enough. Read >>
  • Oops!
    Take a look at your workouts to see if you’re you making any of the most common mistakes in the gym. If you are, it’s time to make some changes. Read >>
  • Why Resist Your Workout?
    Many people tend to focus more on cardio and forget the benefits of resistance training, but a balanced workout routine will include at least two sessions of resistance training a week. Keep reading to discover seven reasons why resistance training is important. Read >>
Health and Fitness News
The Smart Woman's Guide to Fitness At Home


Are you making these exercise mistakes?

You’ve been working out for a few months now and things aren’t going as you expected. Maybe you aren’t seeing the results you hoped for or maybe you keep getting injured. In many cases, simple mistakes may be to blame. Perhaps you are stuck in old habits that even your trainer is struggling to help you overcome. Don’t beat yourself up. Everybody makes mistakes. The best thing you can do is learn from them and move on.

Take a look at your workouts to see if you’re you making any of the most common mistakes in the gym. If you are, it’s time to make some changes.

Mistake 1: You Don’t Warm Up

It doesn’t need to take long, but a warm-up is an important part of your workout. You may wonder what the big deal is about warming up. You feel ready to burn some calories, so why start slow? A few minutes of gentle exercises are needed to raise your body temperature and increase blood flow to prep your muscles and heart for a workout. Without a warm-up, you’re more likely to experience injury, especially if you’re doing intense exercise.

Start each workout with a short walk or jumping jacks and 5 to 10 reps of wide-range movements like arm circles, shoulder shrugs, twists, side bends, or squats.

Mistake 2: You Focus on Isolation Exercises

A second common mistake is focusing on training a single area of the body. Maybe you want great-looking arms so you do rep after rep of isolation exercises like bicep curls or overhead tricep extensions. Unfortunately, these exercises only work a limited part of the body and other muscle groups are left out. Focusing on a few muscle groups can lead to imbalances, a lack of results, and injury.

Spend your time doing compound, high-intensity exercises and you’ll build a balanced physique, avoid injury, and get closer to the perfect arms you want. Examples include squats, deadlifts, overhead press, and bench press.

Mistake 3: You Train Too Hard

There is such a thing as too much exercise. When you work out too frequently or your sessions are too long, your body misses out on valuable rest time. It’s during rest that your muscles repair the damage caused by a strenuous workout. Excessive exercise can also lead to adrenal fatigue and poor performance.

Remember that your body has limits. If you feel exhausted rather than energized after exercise, have trouble sleeping, are sore all the time, or seem extra irritable, you may need to cut back on the amount of exercise you’re getting. Plan to do no more than three sessions of high-intensity exercise each week.

Mistake 4: You Use Incorrect Form

While a little soreness is to be expected, pain is not. Any exercise if done incorrectly can lead to injury or lack of results. Work closely with your trainer to learn the right way to perform each exercise you do. Have your trainer watch as you try each exercise, critiquing any mistakes. As you work out, remember that quality is more important than quantity. Make each exercise count by staying mentally focused and controlling each movement.

Mistake 5: You Don’t Change Things Up

Have you become bored with your workouts and no longer feel challenged by them? You may be making the mistake of doing the same workout every day. If so, it’s time to create a balanced routine that includes a variety of exercises. After doing the same workout day after day, your body becomes accustomed and reaches a plateau. You stop burning as many calories and your muscle gains slow down.

Remedy this problem by cross training and try new exercises or increase the intensity of the ones you’re doing. Add in more sets or reps, add interval training to your runs, or take a new spin class.

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