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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
  • 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

Goodbye, Blues

Exercise is good for a lot of things, including your mental health.

You're sad, irritable, and feel hopeless. It's hard getting out of bed in the morning and you no longer find interest in the things that once brought you joy. There's no denying it—you're depressed.

While you may feel alone with your depression, you're not. Depression is a prevalent mental disorder that affects millions of people just like you each year. The cause is often unknown but is likely a combination of biological, genetic, psychological, and environmental factors. The good news is that depression is highly treatable. 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's worth a try if it brings relief.

Doctors agree that active people seem to have lower rates of depression. Read on to learn why.

Endorphins to the Rescue

Depressed people may be running low on endorphins. Thankfully, exercise increases your body's production of these chemicals. Made in your brain, spinal cord, and other body parts, endorphins may be your new best friend. These chemicals work in a similar way to the powerful pain medication morphine by blocking feelings of pain, but unlike many pain medications they don't cause dependence or addiction.

The release of endorphins is known in the fitness world as a “runner's high.” Run or exercise long enough and it's likely that you’ll catch your second wind. When this happens, you feel energized and gain a more positive outlook on life.

Stress Relief

When you're feeling depressed about the mounting stresses in your life, exercise may be the last thing you feel like doing. But it may also be a lifesaver. Exercise not only distracts you from your worries, but it's also a proven stress buster. When the powerful endorphins your body makes kick in, the tension begins to fade and your mood improves. Don't sit there having a pity party hoping the depression will go away on its own. Spend just a few minutes of your time exercising instead of worrying and you’ll enjoy a positive effect on your stress and anxiety levels.

Improved Sleep

Depression can lead to sleep problems (insomnia, restless sleep, frequent waking) and sleep problems can contribute to depression. If you struggle to get shut-eye, you should understand that exercise is known to improve sleep while easing depression. While you will likely feel energized after working out, your muscles will be ready to rest come bedtime. A challenging workout also increases your body temperature, which offers a calming effect (if not done too close to bedtime). Exercise may even have a positive impact on your circadian rhythm, your internal body clock that tells you when to go to sleep and when to wake up.

Boosts Self-Esteem

Feeling depressed about your weight and its associated health problems? Exercise is a known confidence booster. Burning extra calories will help you lose weight so you feel better about your appearance and setting and meeting fitness goals improves your self-esteem. So wear your yoga pants and athletic shoes with your head held high because you're swapping out your fat for muscle!

Gets You Out of the House

While you can work out in your living room, exercising outdoors or with friends is a great way to ease the loneliness that often accompanies depression. Smile at or greet those you pass on your walk, meet a friend to go jogging, or make a friend at the gym. Social interactions are a known way improve your mood and outlook on life.


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