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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 Diet
  • Going Gluten Free?
    Found in many packaged foods to provide texture, gluten is hard to avoid. Whether you’ve been diagnosed with celiac disease or are avoiding gluten in hopes of improving your health, here are a few of the pros and cons of the gluten-free diet. Read >>
  • Diet Desserts
    While traditional desserts such as ice cream, cakes, or pie can quickly add 500 calories to your diet, there are ways to still enjoy a sweet treat. When all your favorite foods are off limits, you set yourself up for failure. Give yourself permission to enjoy one of the following desserts on occasion. Read >>
  • Decoding Nutrition Labels
    Understanding nutrition fact labels can make a big difference in what you choose to eat for improved health and weight loss. You can make sure you’re eating enough of the right kinds of nutrients and limiting or avoiding the wrong kinds. Keep reading to learn how to decode nutrition labels. Read >>
  • Why Protein?
    What’s the big deal about protein these days? Will filling up on protein before or after your workout really improve your performance, help you lose weight, and gain muscle? Keep reading to learn the role protein plays in health and fitness. Read >>
Health and Fitness News
Learn the Secrets to Whittle Your Waist

Diet Desserts

Is there such a thing?

You pass on the dessert menu, turn down a piece of your niece’s birthday cake, and walk past the donuts in the break room. This diet thing isn’t easy, but you’ve been doing so well, and the scale shows the hard work is paying off. But man, what you wouldn’t do for something sweet! When the cravings kick in, it’s awfully difficult to always say no. One day you may give in and throw you diet to the curb.

If this sounds like you these days, take heart, because you’re not alone. Anyone with a sweet tooth knows the challenge of dieting. If only sugar was low in calories, life would be so much easier!

While traditional desserts such as ice cream, cakes, or pie can quickly add 500 calories to your diet, there are ways to still enjoy a sweet treat. One popular diet myth is the belief desserts are never allowed. When all your favorite foods are off limits, you set yourself up for failure. Give yourself permission to enjoy one of the following desserts on occasion.

Fruit Popsicle

You’ll get a cool, sweet, and refreshing treat with popsicles. They take a while to eat one so you have longer to enjoy it. And since they’re packaged in single serving sizes, it is easier to avoid over-indulging. Look for all-natural popsicles made with 100-percent fruit juice or make your own with pureed watermelon, berries, peaches, or pears mixed with a little apple or lime juice. With no added sugars, these sweets are low in calories and high in nutrition.

Yogurt Parfait

They not only taste good, but yogurt parfaits look pretty and are nutritious as well. Make your own parfait with a cup of plain or vanilla Greek yogurt layered with granola, fruit, nuts, or flaxseed. A few chocolate chips won’t hurt, either—especially if they’re made of dark chocolate. Any type of fruit will do, but popular choices include blueberries, strawberries, raspberries, or peaches.

Dark Chocolate

Chocoholics can take comfort that dark chocolate is still allowed on a diet. When dark chocolate is made with more than 70 percent cacao, it’s relatively low in sugar and fat and loaded with healthy minerals and antioxidants that are good for your brain and heart. Indulge your sweet tooth with a small piece of dark chocolate and help reduce your blood pressure, lower cholesterol, and prevent heart disease.


Craving something cold and sweet? Instead of a bowl of ice cream, try a scoop of sorbet. Lower in sugar and calories, sorbet is a great alternative to high-calorie ice cream. Made of pureed fruit, water, and sweetener, sorbet contains no dairy.


High in nutrients, fiber, and natural sweetness, eat fruit for a guilt-free dessert. The next time you’re in the mood for something sweet, add a spoonful of dairy topping, low-fat pudding, or vanilla yogurt to a bowl of fruit and enjoy. Slice up an apple, bake it, and add a little honey and cinnamon. Keep berries or grapes in the freezer for a yummy frozen treat.

Single-Serving Sweets

Allow yourself an occasional indulgence, but because it’s so tempting to overeat when there’s an entire cake, pie, or package of cookies sitting in front of you, buy your favorite treats in single-serving portions. That way the guesswork is done for you of how much you should eat and you know exactly how many calories you’re getting.

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