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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
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    Known for the many health benefits, yoga offers increased strength, muscle tone, energy, and flexibility; improved circulation, heart health, sleep, posture, and mood; and reduced pain, anxiety, depression, and risk for injury. With so many perks, it’s no wonder yoga has stood the test of time. Read >>
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  • Banding Together for Strength
    Stretchable bands that come in various sizes, shapes, and levels of resistance, resistance bands are cheap, easy to transport, and simple to use. Get a full-body workout with the help of a resistance band and these seven exercises. Read >>
  • Checking In on Your Resolutions
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Health and Fitness News
The Smart Woman's Guide to Fitness At Home

Banding Together for Strength

Check out these exercises for a full-body strength training routine. No weights required.

Strength-training exercises are an essential part of a balanced workout routine. Known to build muscle, improve strength, increase bone density, boost metabolism, and burn serious calories, strength training isn’t something you have to do at the gym. While lifting weights with barbells or dumbbells is the most common type of strength training, working against any form of resistance or carrying a load will get the job done. A great way to stretch your strength, even when away from your trainer, is by utilizing resistance bands.

Stretchable bands that come in various sizes, shapes, and levels of resistance, resistance bands are cheap, easy to transport, and simple to use. Get a full-body workout with the help of a resistance band and these seven exercises. Plan to do 3 sets of 10 reps for each exercise.

1. Squats

Add resistance to your squats with the use of a band. Stand on the band with your feet placed slightly wider than shoulder-width. Hold both ends of the band and bring the ends over each shoulder. Now, squat by lowering your rear and bending your knees. Keep your back flat, chest up, and abs tight. Hold and return to starting position. Repeat.

2. Leg Curls

Attach one end of the band to a sturdy piece of furniture and attach the other end to your right ankle. Move away from the furniture until there’s tension in the band. From this distance, lie on your belly and bend your right knee as you bring your right heel toward your glutes. Slowly straighten your leg and repeat. Switch legs.

3. Seated Row

Get a back workout with seated rows. Sit with your legs straight out in front of you. Wrap the center of the band around the bottom of your feet and hold the ends with your hands. Extend your arms with your palms facing inward. Pull the band toward your core as you bend your elbows and squeeze your shoulder blades together. Slowly straighten your arms and repeat.

4. Lat Pulldown

Resistance bands allow you to work your upper back with lat pulldowns. Loop the band around an overhead bar or tree branch and hold each end of the band. Get on your knees and extend your arms overhead, shoulder-width apart. Now bend your arms and pull the band down in front of you to your shoulders. Slowly raise your arms back up and repeat.

5. Overhead Triceps Extension

Sit on the center of the band while sitting on a chair. Hold each end of the band, raise your hands above your head, bend your elbows, and bring your hands down behind your neck. Now press your arms upward to stretch the band. Hold and slowly lower. Repeat.

6. Biceps Curl

A simple way to work your biceps is the biceps curl. Stand on the band with your feet placed shoulder-width apart and hold an end of the band in each hand down by your sides. Face your palms forward and pull the band up toward your shoulder by bending your elbow. Straighten your arm and repeat. Switch arms.

7. Chest Press

Attach the center of the band or the ends of two bands to an anchor that’s knee height. Hold each end of the rope and face your body away from the anchor. Bend your elbows and raise your arms until they are shoulder-height and parallel to the floor. Your back should be straight, chest up, and your palms facedown. Now, press your hands forward and up until they are eye level and close together. Slowly bend your elbows to return to starting position and repeat.


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