How to Make Working Out at Home Fun (And Cheap)

How you can make working out at home fun has to start with a quick story.

A close friend bought a pretty expensive weight machine set for the family. I mean $$REALLY$$ expensive.

When I came over the first time after it was set up, it dominated the family room. It had all the cables, weights, seats and handles you’d see in a hotel gym. It was beautiful.

But looks can be deceiving.

As the days went by my friend commented how the equipment was a huge failure. What Mark didn’t realize is that the equipment doesn’t always define the variety his family sought. Click on the box below to gain free access to a list of over 100 exercises (FULL OF VARIETY!) we created just for you.

“We thought that buying an expensive set up would guarantee our involvement, but the variety of workouts we expected just wasn’t there. It stopped being fun.”

Quick question: how many pieces of workout equipment are you currently using to hang your clothes from? That should be the last bullet point on every treadmill listed on Amazon:

  • Burns calories
  • Beats going to the gym
  • 400 horsepower motor
  • Doubles as a clothes rack!

How to Make Working Out at Home Fun treadmill

Today I’m going to show you the amazing amount of variety that the right equipment provides and how you can make working out at home fun again, without breaking the bank.

Step 1: Just A Few Pieces of Equipment Make Working Out at Home Fun

We recommend starting with Kettlebells.

Over ten years ago I bought my first kettlebell. Guess what? I still use it. And I’ve purchased 3 more in the meantime.

The key reason kettlebells are so popular is their versatility. Plus they’re portable, indestructible, effective and they make you look like a sexy badass. Kettlebells work much like dumbbells, but their unique shape provides some interesting variation.

Here’s a link to 52 kettlebell exercises to demonstrate their versatility.

Most kettlebells are priced at a little less than $2 per pound, so a 20 lb. kettlebell should run you around $40 or less. For the overall value, kettlebells are a key piece of equipment to consider if you want to make working out at home fun again.

How to Make Working Out At Home Fun With Kettlebells

The next piece of equipment with great versatility are the suspension trainers. We’re talking gymnastics rings (as seen on the Olympics or CrossFit Games) or TRX straps.

Before you poo-poo the notion, gymnastics rings can suit your needs whether a beginner or expert. Amongst the most fit athletes around, gymnasts use rings. That should be good enough for the rest of us, wouldn’t you agree?

Before you attempt your first muscle up or iron cross, here’s a list of beginner exercises that GMB Fitness put together:

For home use, you can hook your rings around a beam in your garage, below your patio deck, or fasten them behind a door much like a TRX would be used. And speaking of TRX, while it has some comfort features to it, the $150+ price tag is not always doable for folks which makes the gymnastics rings the better buy for less than $40.

The final piece of equipment we’ll discuss is the pull-up bar. These come in a variety of shapes and sizes. As a matter of personal opinion, I don’t recommend the door frame version as much as I do the wall or ceiling mounted version and here’s why.

how to make working out at home fun pull up bar and rings

While the door frame bar is less money, it’s not as safe as a properly mounted ceiling or wall pull-up bar (The Stud Bar is shown here). Plus, by mounting a good pull up bar in your house or garage, the variety of exercises expands when used in conjunction with your gymnastics rings.

Here are a few pull-up bar exercises to make working out at home fun again:

  • Traditional pull-up
  • Wide-grip pull-up
  • Narrow grip pull-up
  • Chin up
  • L-sit
  • L-sit pullup
  • Toes to bar
  • Bar muscle ups
  • Knee raises

Additional pieces of equipment can be found on the cheap by keeping a vigilant eye on Craigslist. Remember that friend of mine who bought the expensive gym set? Well, I never told him how I got a $400 weight bench for $0. It was $50 on Craigslist, but when I came to pick it up, the owner was so quick to get rid of it, he said, “Ah, just take it.”  

I did.

Step 2: Your (Imperfect) Workout Program to Make Working Out at Home Fun

Too much emphasis in the past has been placed on the perfectly combined set of exercises so that your legs, shoulders, biceps, triceps, abs and more are perfectly arranged. I challenge that notion.

While too much work on one muscle group can fatigue the muscle, many exercise workouts can be put together and tweaked if muscle fatigue becomes an ongoing issue.

making workout fun at home doesn't have to be perfect

Here’s a sample three workouts/week program you could start with:

Day 1: Short in duration (5-10 minutes)

  • Three sets of chin-ups, alternating kettlebell swings and ring rows
  • The rep scheme is 21-15-9
  • 21 reps the first set, 15 the second set and 9 the third set

Day 2: Medium in duration (10-20 minutes)

  • 4 sets of knee raises, kettlebell snatches and ring push-ups
  • 15 knee raises each set
  • 10 kb snatches per arm each set
  • 5 ring pushups each set

Day 3: Long in duration (20-45 minutes)

  • 100 pullups
  • 75 kettlebell deadlifts
  • 50 ring dips

By the time you are through with this week, your muscles will certainly agree that your newfound variety has certainly challenged you. And when you try to shampoo your hair while wondering how long your arms will feel like Jell-O, just thank me in advance.  

Step 3: Use Your Imagination To Make Working Out at Home Fun

More and more people can discover how creative and imaginative they are given the right conditions. Workouts are the same way. You just need a little nudge. 

Try combining two sports in one – like rowing and bowling in this video:

Good workout programs provide variety for all the right reasons. Too much exercise in one part of the body leaves it fatigued, tired and may actually decrease muscle mass; not to mention the disproportionate shape of your body long-term if you focus too much on the upper body and not enough on the lower body.

In addition to the kettlebell exercises listed above, take it to a different level. Whether in a park, your backyard or the local track, find other uses for your equipment (or workout partner).

  • Hang your rings from a tree or fence and research alternative movements your house may not allow you room to do.
  • Do a field circuit running with your kettlebell(s) a certain distance
    • Run 100 meters with a kettlebell in each hand, drop them, do 10 pushups and run back
    • Drop the kettlebells again and do 15 situps
    • Run 100 meters with a kettlebell in each hand again, drop them, then do 10 kettlebell swings with the heavier weight
    • Repeat this circuit for different sets, reps or time limits
    • For more fun, drop the kettlebells on the 2nd set, pick up your partner and buddy carry them for 100 meters!

The variety is truly limitless. Just use your imagination and enjoy the playtime your body deserves.

Conclusion

As you can see by the steps outlined today, how to make workouts at home fun is not so hard after all. Just follow these three easy steps:

  1. Purchase a few key pieces of equipment that are proven to provide variety and benefit:
    1. Kettlebell(s) – $40 and up
    2. Gymnast rings – $40 and up
    3. Pull-up bar (Ceiling mounted) – $89 and up
  2. Create your own working out at home fun program:
    1. Strive for 3 workouts a week (or more)
    2. Alternate between short, medium and long duration
    3. Play with different rep schemes, time-based workouts or see how many reps can be accomplished in a certain time
  3. Use your imagination. Working out is adult play. Provided you don’t compromise your form, create something a bit out of the norm.

If you want to level up your workouts, combine bodyweight exercises with the equipment we mentioned in this article. Then click on the box below to unlock the Holy Grail of Working Out At Home Fun!

 

Morning Workout Hacks to Unlock Your Best Day

Morning workout routines are the last thing on your mind as you wake up.

I used to think like that too until I came across an article by the Huffington Post.  A morning workout can help with cravings (needed help with that one!), frees your day since the workout is taken care of early on, increases your energy levels and jolts your brain with less caffeine.

morning workout routine

If doing a workout in the morning can free up your social life for activities in the evening, provide you more energy and improve your overall day, what’s to lose? I put together a list of 100+ bodyweight exercises, so you don’t even have to go to the gym, saving you time as well.

Click Here to Download All 100 Home Exercise For Women Movements.

In this article, I’m going to provide step-by-step instructions how you can add a few life hacks to your morning workout routine to get started. Let’s go!

Step #1 Prepare Your Morning Workout Routine the Night Before

The first thing you need to do is get any obstacles out of the way. A morning workout can be done in less time if you just prepare for it. Here are a few suggestions:

  • Go to sleep in your workout clothes – for many this concept is a game changer!
  • Have your exercise plan at the ready in your workout space (here’s an example):morning workout plan
  • Get to bed early enough to provide 8 hours of sleep
  • Pull out any equipment you’ll use before bedtime. Make the path to success as easy as possible for the next morning.
  • Set two alarms and put one next to your foam roller (see below).

Step #2 Make Stretching Part of Your Morning Workout

Getting a good stretch in before your morning workout not only gets the yawns out of the way but helps get your breathing and blood flowing. A few more suggestions:

Step #3 Reward Yourself to Celebrate the Small Wins and Develop New Morning Workout Habits

Developing habits takes anywhere from 21 days or more. One strategy to make this a daily pattern is to reward yourself as a small win for each workout completed. Start with a simple workout like the one pictured above. Make it attainable for easier compliance long-term.

  • For every 15-20 minutes of workout time, add a dollar to a jar.
  • Add five dollars extra for each week you complete five days in a row.
  • In ten weeks time (or less), you’ll have $100 you can use to buy a reward, like a new piece of workout equipment or clothing.morning workout routine money jar

Conclusion:

A morning workout routine doesn’t have to be hard to find the time for. Create the time by going to bed a little earlier to wake up a little earlier. Remember these easy steps to make the new morning workout habit stick:

  1. Get everything put out the night before and wear what you’ll be working out in as your sleep clothing.
  2. Use the first five minutes to get the cobwebs out of your head and body by stretching.
  3. Reward yourself with consistent efforts. Results don’t come overnight but through repeated actions. Plant your tree today so that it may bear fruit in the near future.

Home Exercise for Women: 100+ Exercises to Shape Your Body

Home exercise for women is a practical solution.

It is entirely possible for anyone to lose 25, 50 and more than 100 pounds by working out at home.

This article shows you how to make it happen.

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I had a friend who was almost 50 pounds overweight and was determined to get back her girly figure. She lacked the equipment she felt she needed, so she went to the gym to get into shape.

Big mistake.

Not only was the gym staff rude that day, the trainer they set her up with showed more interested in flirting with the other clients than helping her with the gym’s equipment. She tweaked her back, came home and cried her eyes out. For the next week, she was depressed, physically hurt and emotionally injured.

She vowed never to set foot in a gym ever again. Regardless, she lost the 50 pounds on her terms, and you might have already guessed where she did it. Yep, she lost 50 pounds working out at home.

Amanda Wicker shows home exercise for women is doable.

Amanda Wicker, shown above, is one of many who lost more than 100 pounds using a home exercise for women program. Using a food journal, DVD’s and starting up a support group, she pushed the envelope and recreated herself.

Today, I’m going to show you step by step how to make it happen, providing you more than 20 of the most effective home exercise movements for women (men, too) that can be done with next to no equipment at all. You’ll increase your flexibility, your mobility and restore your health at the same time.

I’ve compiled a list of 100 home exercises in a video and easy to reference training guide you can download when you are ready to take it to the next level. In our Free Exercise Bundle is a Tracking Log, List of 100+ Exercises, Video and a PDF Download File of this post! Just click below.

Home exercise for women
Download All 100 Home Exercise For Women Movements (Includes the 100+ Exercise Video, List of Exercises, Tracking Log and PDF Download of This Post).

The Six Step
Home Exercise for Women
Weight Loss System

I’m going to walk you through the six key steps you need to follow to set up a successful home exercise for women program.

Step #1: Know your “Before” and your “Why”

Set your ground rules. Write down your purpose for weight loss. Make it personal. Make it deep-rooted. Don’t make your goal “I want to lose 20 pounds.” Instead, something like, “Without my health regained, my blood pressure/waistline/, etc. will increase, and I won’t be able to do the things I want to do.” List those things you want to do. Write them assertively. “I am a hiker. I love my body.” Make the statements visually appealing in your mind. Rehearse seeing yourself doing those things every day. Make those goals so tangible you can taste them.

Be this dog. Want it that bad.Home exercise for women is successful when you know why you want to succeed.

Take your before pictures as proof one day of what you are leaving behind. You don’t want to be that person.

Step #1a: Know your Before measurements

It’s important to gain medical clearance before you engage in any physical or weight loss regimen, so use the numbers as a baseline for where you are headed. At the minimum, find out your blood pressure, cholesterol, waist size, weight, and body fat percentage. By the way, don’t choose the scale that gives you a lower number. Use a home scale that you have access to frequently and go by whatever number it shows. To find out your body fat percentage, you can schedule an appointment with a gym trainer who is skilled at using Skinfold calipers for the best measure of body fat, unless there is a BodPod in your town. At worse case, use the YMCA online calculator that requires your waist and your weight. It’s not as accurate, but it gets you started.

Step #2: Get Your Nutrition Dialed In

Unbeknownst to many, your food intake or diet (hate that word!) is 80% of the battle. Be sure to get your food macronutrients dialed in (fats, protein and carbohydrates). Knowing what your body fat percentage is, take your lean body mass and multiply that by .7 which will tell you how many grams of protein are ideal for ladies. (For men, it’s 1 X lean body mass). So if you weight 200 pounds, and your body fat percentage is 35%, your lean body mass percentage is estimated at 1-35% or 65%. 65% X 200= 130, so plan to ingest 130 grams of protein per day.

For carbohydrates, the goal is to bring them down to a manageable 50 grams or less, replacing those carbohydrate calories with healthy fats like grass-fed butter, grass-fed meat, avocados, etc. Our bodies do not require carbohydrates for energy – enough saturated fats provide efficient sources of energy. This article tells you more about that.

Log what you eat in a journal like the one shown for added accountability and tracking. Assuming your nutrition is ready to go, let’s get our Home Exercise for Women going!Home exercise for women is successful when you track your activities and food.

Step #3: Choose your location, time of day and SCHEDULE IT!

Workouts are important and must be scheduled. Your health is a priority! A home exercise for women program requires consistency, adherence, and accountability. Schedule the best time of the day that works for you. Select a place that has some space to provide the ability to do various exercises. This might be your living room, bedroom, backyard or even your garage. With a few horse stall mats, you can easily convert your garage into a gym. (That’s what I do).

Step #4: Although optional, working out with a partner has secret powers

Working out with a partner holds several advantages for you over going it solo. Pick someone who shares your goals of health, someone who is dependable and will push you as much as you will push them. Shared experiences like this make working out fun – and that’s what it’s all about!

Step #5: It’s time to Work Out!

Workout exercises are a-plenty. The routines you can make with them are just as many. It doesn’t have to be perfect, but a good workout routine should provide for the following:

  • Increase heart rate into a training zone between 50-75% of your maximum heart rate (no more)
  • Bodyweight routines should be an average of 30-60 minutes in length. In the beginning, 30 minutes might be rough, so focus on your form, technique, and intensity as you build up.
  • Schedule 3 days a week to start
  • Variety is the spice that keeps you coming back.

21 Exercises Video:

Here are the 21 bodyweight exercises to get you started in your Home Exercise For Women workouts:

  1. Plank – lying on your chest, extend your arms shoulder width, raising your body into the top part of a push-up. Hold for 10 second or more increments, focusing on keeping your abs and butt tight and in a straight line. Don’t sag in the middle!
  2. Side plank – From the plank position, shift your weight onto one arm lifting the other to the side and above you. Keep your abs and shoulder tight, avoiding too much twist at the hip.
  3. Hollow rocks – lying on your back, lift your hands above your head and your feet off the ground, as though your body is forming the bottom part of a circle or hollow rock. Hold for 10 second or more increments.Home Exercise for Women
  4. Crunches – lying on your back, lift your head toward your knees. Once your hip has formed a crease, slowly return to the ground and repeat. Hands should not be behind the neck nor should too much momentum be used to lift the trunk.
  5. V-ups – lying on the ground, much like the hollow rocks, keep your arms straight and bring your chest towards your legs as you lift the legs. From the side angle, you’ll make a “V.” When you’ve touched your toes or gone as far as your mobility allows, slowly descend your arms and legs back to the ground and repeat.V-ups are a viable choice for a home exercisefor women workout.
  6. Shrugs – using dumbbells, kettlebells, jugs of detergent or whatever is handy, put as equal weight as possible in each hand. Keeping your arms straight, shrug your shoulder as high as you can. Hold for 3 seconds, descend the shoulders and repeat.
  7. Handstand Hold – every exercise list needs those challenging movements. This is one of them! With your arms extended overhead, drop them to the ground as you kick up against a wall for support. Use a mat, pillow or blanket under your head for safety. Keeping your shoulders active while looking straight ahead (not down at the ground), hold for 10-second increments or more. When done, kick off the wall in a controlled fashion. (Kick off your shoes if doing this indoors, so you don’t scuff your walls!)
  8. Wall Walks – While your shoes are off, try this additional wall exercise. Placing your feet at the base of the wall as you lie face down, walk your hands slowly toward the wall as you walk your feet up the wall. Keep your torso straight and your shoulders active.Home exercise for women can be loads of fun!
  9. Deadlifts – using that laundry detergent or with water jugs in both hands, lift with your legs keeping your back at a 45-degree angle until your legs are extended. Repeat in reverse order lowering the jugs.
  10. Air Squats – Stand with your feet a little wider than hip-width apart, your toes turned out slightly, and your arms are resting at your sides. Engage your abdominal muscles and broaden across your chest by gently pulling your shoulder blades in towards each other. Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair. Keep your head and shoulders aligned over your knees and your knees aligned over your ankles. Keep your weight balanced evenly between the front and back of your feet. Lower your body until your thighs are parallel to the ground. Keep your knees externally rotating, or tracking over your toes; don’t let them fall inward. As you lower down, raise your arms up and in front of you no higher than parallel to the ground. Maintain broadness across the chest and lift the torso up off the thighs. Straighten your legs to come up, and lower your arms back to your side.Home Exercise for Women
  11. Pushups – Get on the floor on all fours, positioning your hands slightly wider than your shoulders.Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position you feet to be close together or a bit wider depending upon what is most comfortable for you. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.
  12. Sprinting – Determine which leg you will start with by standing straight and jumping forward. The leg that moves forward is your starting leg. Get into the starting stance by placing your lead foot at the starting line and bend the knee at a 45-degree angle. Place your hands on the ground, next to the lead leg, and lower your head into a comfortable position between your arms. Relax your body to limit tension. At the start, pull your rear pushing leg forward in a jumping motion when you hear “Go.” Pull your body into an upright running position as you begin to sprint forward. Keep your arms bent at the elbow and pump them up and down in a smooth motion. Relax while you sprint to maintain speed. Avoid tensing your body or turning your head. Run on your toes and bring your knees up to a 90-degree angle to increase your pushing force as the foot hits the ground. Continue to sprint forward until after your foot crosses the finish line.
  13. Walking Lunges – Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle. Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side.home exercise for women includes lunges
  1. Reverse Lunges – To begin, stand tall with you hands at your hips or overhead, which is the most challenging of the two positions. Take a large and controlled step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.
  2. Inchworms – Stand with your feet at hip width. Hinge forward at the waist and touch the floor with your palms. Bend your knees, if necessary. Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should make a straight line, and your hands should line up with your shoulders. Hold this position for 10 seconds. Walk your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary. Repeat the inchworm five times or until you get to a wall. Turn around and inchworm back in the opposite direction.
  3. Mountain Climbers – Assume a push-up position, so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time.Home Exercise for Women
  4. Bear Crawl – Start in a push-up position with the hands shoulder-width apart and the legs straight out directly behind the body about hip-width apart, keeping the knees bent. Push the toes of the left foot into the floor while squeezing the right thigh and glute. Move the left hand and the right leg forward to start crawling. Alternate the arm and leg movements while keeping the back straight and the hips and shoulders at the same height. Crawl for the desired distance.Home exercise for women is as easy as watching a baby crawl.
  5. Burpees – Bend over or squat down and place your hands on the floor in front of you, just outside of your feet. Jump both feet back so that you’re now in plank position. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice). Jump the feet back in toward the hands. Explosively jump into the air, reaching your arms straight overhead.
  6. Wall Sit – Start by standing about 2 feet away from a wall with your back against the wall. Slide your back down the wall until your hips and knees bend at a 90 degrees angle. Keep the shoulders, upper back and the back of the head against the wall. Both feet should be flat on the ground with the weight evenly distributed. Hold for the required amount of time.Home Exercise for Women
  7. Pike to Plank to Pushup – ) Get in high plank position, with your hands under your shoulders and your body straight from head to heels. Lift your hips and shift your body back into a pike shape by pressing your hands into the floor. Return to the starting position and execute a pushup.
  8. Butt kickers – Stand with the knees close together, arms either down by the side of behind on top of the bottom. Flex your left knee and the left leg behind you, so it touches the glute, return that leg to the floor and repeat with the right leg. The quicker you can perform this the better.

Our video demonstrating each exercise is above. When you’re ready for more exercises and demonstrations, the full list of 100+ bodyweight exercises and a demonstration video is available here.

Step 6: Select a Combination of Exercises and Change Them Up for Variety and Confusion

Home exercise for women doesn’t have to be hard. Start by choosing two exercises that you may not be familiar with and practice them. Take your time and pay attention to form to minimize injury. After 15-20 minutes of practice, choose 3-5 of the other exercises and create a circuit.

Here’s an example:

  1. Practice Wall Sits for 5 minutes
  2. Rest
  3. Practice Inchworms for 5 minutes
  4. Rest
  5. Workout Routine for the Day: (4 sets of 15 reps of each)
    1. Buttkickers
    2. Plank holds
    3. Burpees
    4. Deadlifts

Change up the exercises often, play with different reps and sets and make it a challenge so that your heart rate is within  50-75% of your maximum heart rate.

Conclusions For a
Home Exercise for Women
Program

Home-based workouts are incredibly effective.

Follow these specific steps for the best chances of success:

Step 1: Write down your baseline information so you can track your progress. Know the reason why you are working out so that it pushes you as internal motivation to keep going.

Step 2: Get your food plan put together and in place to set you up for success while training.

Step 3: Schedule your workout so that it becomes a priority in your day and you know where you’ll be doing the workouts.

Step 4: Find a workout partner if possible.

Step 5: Workout using the bodyweight exercises given

Step 6: Create a combination of exercises that will keep you busy for 30-60 minutes, at least three times each week.

I’ve created a package of additional exercises and a template of workout plans to help you set up your first home exercise for women program. That package gives you:

Access the bonuses here:

Home exercise for women
Click Here to Download All 100 Home Exercise For Women Movements.

How to Lose and Maintain Your Weight Loss (Like I Do)

Is it possible to maintain your weight loss?

The answer is YES.

That’s good, right? Because people shouldn’t invest efforts in something that doesn’t work. Speaking of work…

Does maintaining your health and weight loss take work? Yep.

“Wait, what!?

For anyone who just read that and expects that maintaining a healthy lifestyle doesn’t take some work should stop reading right about now. Or, please email me the last week you didn’t work and still expected a paycheck.

Maintaining health takes work! Anything worth having does. Destroy the myth that you restrict your calories, work to a sweat and in 30/60/90 days, you’re all put back together again.

WRONG!

As mentioned before, your health has to be a priority if you want to maintain your weight loss and health. Like all things worth having, put in the work.maintain your weight loss

Here’s How to Lose and Maintain Your Weight Loss

As you might have guessed, that FitBit dashboard image up there is me (see the JP?). Over a year ago, I transitioned away from the corporate gig and went solo. Not only was that the best decision for my health, but it has also allowed the opportunity to do this site and help others.

  • May – 180.0 lbs. (Baseline)
  • June – 175.7 lbs. (-4.3 lbs.)
  • July – 173.3 lbs. (-2.4 lbs.)
  • August – 169.9 lbs. (-3.4 lbs.)
  • September – 165.7 lbs. (-4.2 lbs.)
  • GOAL MET RIGHT AROUND HERE
  • October – 163.2 lbs. (-2.5 lbs.)
  • November – 163.1 lbs. (-0.1 lbs.)
  • December – 163.4 lbs. (+0.3 lbs.) Damn you Holidays!
  • January – 163.2 lbs.(-0.2 lbs.)
  • February – 162.5 lbs. (-0.7 lbs.)
  • March – 161.0 lbs. (-1.4 lbs.)
  • April – 160.1 (-.9 lbs.)

I provide these numbers as fact and proof that you can lose weight, maintain your weight loss and even lose more, just like I did. It takes intention, focus and a plan.

The first four months or so, I was very intentional about how much weight I lost, not wanting to lose muscle mass. Fast weight loss like that shown on the Biggest Loser is inspirational, but it comes at a cost, including metabolic derangement, muscle loss and the very real likelihood of regaining the weight. Success is the sum of small efforts, repeated day in and day out.

As you study my numbers, based on average monthly weight, you’ll see I lost four pounds the first month, less pounds the next, but then more the next and following months. Plateaus can occur, but I have tricks to bust that up.

Once my weight goal was achieved in September, I lost a little more and then kept it off without deviating above my weight target for the past eight months, actually declining some more in the past few months.

maintain your weight loss

If I told you some of the items I enjoy, you’d shake your head. For example, I drink Bulletproof Coffee with my wife every morning. Guess what? Nutritionally, that’s about 470 calories, and it’s all fat – 52 grams of it! Despite conventional wisdom and what modern medicine would tell you, I should have gained weight, right? Instead, I continue to maintain and now am losing.

I eat a high-fat, moderate protein and low carb meal plan. Is it sustainable? My results speak for themselves – yes. My body responds well to this – staying active, alert and healthy, even at the ripe age of 48.

I work out three days a week, using a high-intensity interval training approach also known as CrossFit, which includes weightlifting, gymnastics, and mono structural activities like rowing, running and biking. My “cardio” is baked into my workouts, so I never run more than a mile on any given day.

To summarize, is it possible to maintain your weight loss? Yes, it is, as I have demonstrated. Can you lose weight and then maintain your weight loss? Yes, you can. My free introductory course is waiting for you. Step up and see how it feels to be healthy today. At no charge.

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This Is Not What Health Should Be About

What health should be about was one of many topics I wanted to discuss when I started this blog. I knew I wished to shout from the rooftops that people deserve a chance to start over. And I was the guy to help them. With their health, their careers and their relationships

Have you ever had to start over?

I started over myself after learning through a survey that my audience preferred health-related topics. That helped me tweak my content and my role.

You’ve likely heard of motivational speakers, but I’m a different sort from that.

I’m your Motivational Tweaker. And if I do my job right, this revised manifesto of mine will explain what health should be about.

What Health Should Be About

What Does Your Tombstone Say?

It may sound morbid but picture your grave site.

How old will you be? What will you die of? What steps did you take to prolong the life you were intended to lead and were you able to find the resources you needed?

I’m recognizing that this world has two types of individuals: hopers and doers.

The hopers look at life as though in search of the McRib. You know it’s not always available at your local McDonald’s, but you hope it is. And when it’s not listed, you shrug your shoulders resigned, and you just order the next choice. No big deal.

The doers take a more active approach. They see the sun setting on the horizon, and they do everything they can to exert reasonable effort, focusing on the time at hand. Doers don’t take life, nor a moment for granted.

Are you a hoper or a doer?

If I could give you the right tools, would that change your mind and guide you toward becoming a doer for your health?

If so, let’s keep going. We’ll get back to that tombstone.

What If Everything We Knew About Our Health Was Wrong?

The world moves pretty fast these days. Our smartphones and computers keep us plugged in. If we read information that is contrary to our way of thinking, a quick search on Google will dispute that theory and we’re off the hook.

It’s called confirmation bias. We want to think what we believe.

If we don’t change, we get to stay in our comfort zone, snuggled up in the blanket of complacency. It’s time to focus less on just the physical form and get into what health should be about.

How many complacent people do you know who are highly successful? Isn’t it true the most successful challenge status quo?

And while we’re considering the alternative, what if your beliefs on health and living a real life were purely based on long-held beliefs?

Diets promote sexy bodies in 30 days. They’ve never seen you, but they make promises that aren’t delivered on time and they fail. Often, we believe them.

They tell us what we want to hear or believe.

That’s not what health should be about.

Are You Ready to Tweak With Me?

Read that carefully – I said tweaking, not twerking.

I believe in a world where everyone deserves appropriate information for a healthy life. Information that meets you where you are in life. No cookie cutter models.

You can climb mountains, but not the kind in the picture above unless you’re a major Doer! You will scale your personal mountains, one step at a time.

We’re talking the kind of information that puts less emphasis on short-term and focuses on long-term benefits, allowing you to tweak as you go. It’s what health should be about.

We’re talking about a life-long commitment to your health. To your livelihood. Reinvestment, if you will, that will have a major return on investment.

Remember that tombstone we talked about earlier?

How does it look now? If it hints that you’re anywhere close to being a doer instead of a hoper, then welcome aboard!

How to Get Started

Starting over isn’t a sign of failure; it’s recognition that it’s time to tweak.

To make small steps toward a big change that will come. If you’re willing to do versus hope and if you want a taste of some of the first steps, we’ve compiled a Checklist Challenge that provides 10 actionable steps you can take and a free email course to get you started.

We hope you’ll join us. All we ask is that you “do.”

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Why You Should Break The Rules Once In A While

I’m going to break the rules today.

Wait a minute, whose rules am I breaking?

Oh yeah, mine.

Do you ever read something that causes you to ponder? After last week’s post on losing your focus, I realized something. I was guilty of the very thing I was writing about.

I got myself so busy on all the to do’s, that I neglected to ask myself the “for what’s?” In other’s words, I’m doing all this work and for what outcome?

I was putting my time in the wrong buckets, and my outcomes were less than desired.

So it’s time to break the rules in this article.

Why Does Jeff Think He Needs to Break The Rules?

If you’re someone who enjoys reading my thoughts, please check out a guest post I did on Live the Hero. In this article, I talk about embracing the challenges, facing your fears and being comfortable when you’re uncomfortable. There, I just demonstrated the first way to break the rules – directing you, the reader, to another website. Why? Because if you like my content, you might like Anthony’s as well. Plus he’s a good guy. I break the rules for people who have earned my trust.

One of the toughest ways I intend to break the rules this week is to challenge myself and push myself out of the comfort zone. After reviewing the content on this very site, I have allowed myself to go astray.

What was intended in my head as a means to help you start over may have missed its mark. For example, I do believe knowing how to make a great cup of coffee is pertinent to a super morning routine, but you want more meat, don’t you? So I challenge myself to work more towards that.

Another way I’m going to break the rules this week is by providing this shorter post which will allow me to build up other parts of my house, if you will. Have you seen my new Instagram account?

It’s a portion of the house I’m building for you in one of the best ways I know how – providing fresh pictures with motivational quotes. The picture below is one of the most popular. In less than a week I have attracted over 300 followers which isn’t too shabby.

Break the rules and never give up

Knowing your why, possessing intrinsic motivation – that is where it’s at. But after listening to the interview with Rob Dial from a previous podcast, it’s commonplace to gain inspiration and motivation from external sources – like podcasts, recordings, pictures, etc. So this account is for those of you who love ongoing inspiration.

Which leads me to my next point.

I’ve always believed in transparency. I try to practice it myself, peeling back the curtain. So here goes me, breaking the rules of blogger magic.

Blogging/writing/posting social media promotions/podcasting – it’s harder than you might think. There’s a lot of preparation, there’s more money that goes into it than you ever thought when you started, and you make a few mistakes along the way.

Wanna know my mistake?

My mistake is that I suspected there were others out there that wanted to start over, like me. But I wasn’t entirely sure what those areas were. I pushed my areas onto you (my apologies), and I learned a few lessons. Ask and you shall receive, so that’s what I did over the weekend.

I sent out a survey to my email list folks (if you’re not a subscriber, you should be and here’re five free reasons that provide a gift when you do.) I gotta say, the results surprised me, but in a good way.

Break the rules and ask the readers what THEY want

Turns out, as you can see from the chart above, the majority of you are looking for health, exercise and self-help advice followed by information on starting over at work. Although my recent article on starting over after divorce is still the most shared post on my site, your responses indicated this to be the least of your priorities.

Who’da thunk it?

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While I suspected with a societal 50% divorce rate there would be more interest in that area, I was wrong. Turns out health is the answer. And that makes sense for you and me.

It makes sense for you because the obesity epidemic continues to climb. I’m not saying you’re obese, but you’re led astray in the right health choices when our own FDA pushes out shitty information (forgive my French), that tells us to do the wrong things. Much more on that in future posts.

Turns out, I earned my certification as a personal trainer many years ago, I authored a book on health and wellness, and I’m currently gaining additional certification that I’ll announce in the future. Suffice it to say, all of this leads me to believe we have an answer to the most widely requested question I get.

“Jeff, so I see your title is Starting Over – but Starting Over in what?”

The answer I always gave was pretty broad – because I hate to exclude people. But I’m going to break the rules yet again and narrow things down in the future. I’m officially announcing a direction for this site, and that is a fuller thrust to help you start over in your health.

So what does that mean?

That means that your health is the MOST IMPORTANT area to focus on. Think about it – your health impacts your work, and it affects your relationships. If we want to make real self-help advice available, it needs to start with your body.

I will continue to connect the dots in how this applies to your work, but a larger thrust at your health is going to be an epic win. And with that announcement, I’ve put myself on a path to create my first online course. I’m at the beginning stages, but I’m putting this out there to not only build some excitement but to hold myself accountable.

Why You Should Join Me And Break The Rules Too

Don’t you hate it when you do things because it’s the way they’ve always been done?

One of my favorite jokes is when the husband watches the wife prepare the Easter Ham. She cuts the ends off and places it in the oven. The husband asks why she cuts off the ends. She replies, “I’m not sure really, I just did it that way because my Mom did it that way. So they call her mom. When they ask her why she cuts the ends off the ham, she says, “I’m not sure really, I just did it that way because my Mom did it that way. So they call Grandma. When they ask her why she cuts the ends off the ham, she says, “Because if I didn’t, the ham would never fit in my pan!”

There’s a reason we do the things we do. And then there’s a reason to ask why.

I challenge you to look at the things you’re doing. Do they make sense? Are they effective means to the best outcome? Do your activities need a tweak, like mine?

If so, you’re not alone.

Best of all, when you make the tweaks – who knows – your results could very well propel you in a new and impressive direction.

HEY, YOU, THE READER – SAY SOMETHING! Don’t let me do all the talking here. Tell me what you think in the comments section below, OK? Let’s get some dialogue going. Agree or disagree? What’s your cat’s name? Why is Kim Kardashian a celebrity when she has demonstrated no real talent (except for taking selfies?)

Break some rules this week. We’ll talk again.