Jump Start to Fitness

Enter Your Name and Email Address to get your FREE Home Workout Plan!

Find Me On...
Latest Blog Posts

RSS to JavaScript

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 Health
Health and Fitness News
Re-ignite Your Metabolism

Cook Out Tonight

Check out these tips to make your cookout diet-friendly and full of flavor.

Summer is here and it’s the perfect time to plan a cookout—friends are relaxing on the deck, the kids are playing in the yard, and the grill is fired up. No one can wait to eat the hamburgers, hot dogs, potato salad, baked beans, and potato chips! Wait a minute…maybe a cookout doesn’t sound like a good idea after all. Unfortunately, many traditional cookout foods are high in calories, sodium, and unhealthy fats. The good news is that with a little tweaking, a cookout can be healthy while being delicious at the same time.

Those of you looking for ways to make your cookout a little more diet-friendly, try a few of these simple swaps.

Swap 1: Appetizers

While the meat is grilling, set out some appetizers for guests to snack on. Serve some baked tortilla chips with guacamole, hummus, or salsa. Prepare a veggie tray of colorful raw veggies and low-fat dip. Set out deviled eggs made with low-fat mayonnaise. Or slice up some fresh tomatoes served with mozzarella, basil, and balsamic vinaigrette.

Swap 2: Lean Meats

Hamburgers and hot dogs aren’t the only meats you can grill, so think outside of the box. Why not grill up some fish filets? Salmon, tuna, and grouper grill up great! Chicken breasts are also an excellent lean protein option. Marinate them ahead of time, rub on seasoning, or brush on barbeque sauce. To make sure they’re healthy as possible, be sure to remove the skin before enjoying. Lean pork, beef tenderloin, veggie burgers, or turkey burgers also make the list of diet-friendly cookout favorites.

Swap 3: Sides

Instead of high-calorie sides, why not try something new? This summer, throw some vegetables on the grill. Yellow squash, eggplant, zucchini, onions, peppers, mushrooms, and corn on the cob all work wonderfully on the grill. Sprinkle on some lemon juice, olive oil, salt, or lemon pepper for extra flavor. Some vegetables do well with a marinade. Set them directly on the grill, wrap them in aluminum foil, or skewer them on a kebab and grill until tender.

You can also make a side salad with fresh leafy greens and vegetables; fruit; or corn, tomatoes, and black beans. Instead of French fries or potato chips, bake some potatoes or better yet, make sweet potato wedges sprinkled with seasoning and olive oil.

Like potato salad? It’s typically prepared with high-fat mayonnaise, but there are healthier ways to make this cookout staple. Why not mix potatoes with Greek yogurt and ricotta, olive oil and parsley, or reduced-fat mayonnaise?

Swap 4: Creative Condiments

Ketchup is full of added sugars and mayonnaise is high in calories. Mustard is a healthy option, but if you’re looking for a little more flavor, why not top your meat with salsa, sliced avocado, hot sauce, or pesto? It’ll give you the flavor you seek without the unneeded calories you’re trying to avoid.

Swap 5: Drinks

Calories add up fast with sugary drinks or alcoholic beverages. Instead of soda, sweet tea, or cocktails, cool off with ice water with lemon slices, fresh-squeezed lemonade sweetened with a little sugar, unsweetened ice tea, or sparkling water mixed with fruit juice.

Swap 6: Dessert

Cakes, pies, and ice cream may not be on the menu, but there are other sweet treat options. You can’t have a cookout without watermelon slices. Fruit kebabs aren’t just yummy, but they look pretty, too. Add berries, grapes, melon, and pineapple to a skewer and enjoy! Or try out frozen yogurt, sherbet, Italian ice, or a frozen fruit pop for a refreshing, low-calorie, summer dessert option.

<script type="text/javascript"> var _gaq = _gaq || []; _gaq.push(['_setAccount', 'UA-8876252-2']); _gaq.push(['_trackPageview']); (function() { var ga = document.createElement('script'); ga.type = 'text/javascript'; ga.async = true; ga.src = ('https:' == document.location.protocol ? 'https://ssl' : 'http://www') + '.google-analytics.com/ga.js'; var s = document.getElementsByTagName('script')[0]; s.parentNode.insertBefore(ga, s); })(); </script>