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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
  • What’s Holding You Back?
    Television, magazines, and the Internet are full of weight loss advice and success stories, promises of quick weight loss that is guaranteed to last. You’ve followed the advice so why doesn’t it work for you? Read >>
  • Hop, Skip, and a Jump
    If you’re tired of traditional ways of toning your lower body, you may want to try jumping exercises. They can be done anywhere, anytime, with very little equipment. So grab a jump rope or find some stairs and get started. Read >>
  • A Workout Custom-Fit to You
    Just like you shop for clothes that fit and eat the right foods for health, you’ve got to design your workouts to reach your health and fitness goals. Not sure where to begin? Read >>
  • On the Hunt
    Unfortunately, not all trainers are qualified to help you reach your specific fitness goals. Sometimes a trainer’s personality or approach doesn’t gel with yours. In these cases it may be time to move on and find someone new. Read >>
Health and Fitness News
The Smart Woman's Guide to Fitness At Home

What’s Holding You Back?

Get the results you want by avoiding these workout mistakes.

It’s a common complaint and one of the main reasons people give up on exercise: a lack of results. And who can blame them? No one wants to pour their heart and soul into a workout routine that doesn’t live up to its promises. Television, magazines, and the Internet are full of weight loss advice and success stories, promises of quick weight loss that is guaranteed to last. You’ve followed the advice so why doesn’t it work for you?

Before throwing in the towel and giving up on exercise all together, you may want to take a closer look at your overall fitness plan. There may be something missing or off balance.

Read on to learn some of the most common reasons people don’t see the fitness results they hoped for.

You Mostly Sit

You make exercise a priority and get to the gym almost every day. That’s awesome! Unfortunately, dedicated workouts don’t always make up for the rest of the day you spend sitting around. Maybe you have a job that doesn’t require much movement then when you get home you’re exhausted and veg on the couch until bed.

In addition to your half-hour or hour-long workouts each day, make it your ambition to stay active on and off throughout your entire day. This is what an active lifestyle is all about. Every hour, get up and walk around for a few minutes and take the stairs instead of the elevator. Walk on your lunch break. Choose the farthest parking spot. Wear a fitness tracker to motivate you to take more steps. You get the idea—get moving and stay moving.

Diet Mistakes

An hour of intense exercise each day won’t make up for poor diet choices. Take a close look at your eating habits to see if you’re making any of the following mistakes:

  • You find yourself enjoying large portions or treats because you had a tough workout. It’s easy to overestimate the number of calories you burned on the treadmill.
  • You’re overeating healthy foods. Nuts, whole grains, avocadoes, and dark chocolate are all good for you, but only in moderation because of their high calorie content.
  • You’re stuck in the habit of worrying about grams of fat rather than number of calories. Pay close attention to how much added sugar you consume rather than how much fat. That’s what will get you.
  • You’re being misled by food labels that claim to be healthy because they’re “fat-free” or “low in sodium.” In your quest to see results, avoid highly processed foods and focus on eating a diet high in fiber and protein.

Stuck on the Treadmill

Many people experience a stall in weight loss because they do the same workout day in and day out. They jump on the treadmill and put in their half hour. While any exercise is better than none, it’s common to experience a plateau in weight loss as your body adjusts to its new norm. Avoid this pitfall by changing things up every few weeks. Instead of your normal 20-minute jog, try a completely new type of exercise. Your muscles will have to work differently or harder to keep up and you’ll begin to see results again.

A Lack of Sweat

Your workouts may be consistent, but if you’re not challenging yourself you may not see the results you hoped for. Weight loss and fitness gains take not only time but effort as well. Many people are unsure whether their workouts are tough enough. Here are a few ways to tell you’re at the right intensity: your breathing makes it difficult to carry on a conversation, you’re sweating a good amount, and your heart rate is reaching its target heart rate zone. If you notice these three things aren’t happening during your workouts, it’s time to increase the intensity.


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