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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
  • 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

A Workout Custom-Fit to You

Create tailor-made workouts designed specifically for your fitness goals.

What do you hope to accomplish with exercise? Weight loss, muscle gains, increased flexibility, or heart health? Whatever your reasons for working out, are you seeing the results you hoped for?

It’s an idea not many people consider, but the type of exercises you do play a big role in reaching your goals. Want to gain muscle mass? It won’t happen without strength training. Hoping to get a stronger upper body? You won’t reach your goal by walking.

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?

Lose Weight

Weight loss through exercise is all about burning calories. Eating fewer calories and burning more calories creates a calorie deficit that leads to weight loss. One of the best ways to burn more calories in less time is through interval training. While walking, swimming, cycling, and other types of cardio are all great ways to burn calories, step things up a notch by alternating between intervals of all-out, high intensity cardio exercise and intervals of lower-intensity rest periods. After a challenging workout of intervals, your metabolism is elevated to continue burning calories for hours after you leave the gym.

Build Muscle & Get Strong

Sculpt, shape, and tone your body with resistance training. Your body builds muscle by working against some type of resistance. This could be in the form of weights, stretch bands, or your own bodyweight. As you get stronger, gradually increase the weight, reps, and sets. Plan to do strength training exercises two to three days a week, allowing your muscles to rest between sessions. Work closely with your trainer to learn proper form and avoid injury.

Don’t waste your time on isolation exercises that work only one muscle group. Rather, spend the majority of your workouts doing compound exercises that work multiple muscles and torch calories at the same time. The best compound exercises include deadlifts, bench presses, squats, shoulder presses, rows, and chin-ups.

Gain Flexibility

Do everyday activities with more ease and less stiffness, improve your balance and posture, and help prevent injury by increasing your flexibility. End each cardio or strength training workout with five minutes of stretching and flexibility exercises or spend your entire workout doing yoga, tai chi, or Pilates. Remember, stretching should never cause pain.

There are several different types of stretches—dynamic, static, and ballistic. Dynamic stretches are a great way to prepare your body for exercise. They’re done while you’re moving your body through a range of motion. Bends, twists, high knees, or squats are examples of dynamic stretches.

Static stretches are often done at the end of your workout after the cool down. To do static stretches, hold a position for 10 to 30 seconds. While the muscle is relaxed, it slowly adapts to new flexibility.

You may see people doing ballistic stretches, but because they increase your risk of injury they aren’t recommended. Ballistic stretches are done by repeatedly forcing your muscles to stretch farther. An example would be bouncing up and down to reach your toes.

Improve Heart Health

A warning or diagnosis from your doctor of high blood pressure or high cholesterol is a wake-up call to exercise. Take care of your heart with regular cardio exercise that gets your heart rate elevated and your lungs breathing hard. Walking, jogging, aerobics, dancing, cycling, and swimming are all great options. Aim to get at least 30 minutes of moderate intensity exercise five days a week and you’ll see heart health improvements.

No matter your goals, remember—exercise will get you there! Just work with your trainer to make sure every step and every rep gets you closer to reaching your objective.

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