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Favorite 2013 videos
After you've done these workouts, you really 'feel it'
Using weights during cardio exercises
I'm sure you've heard this before. Every year, I make a resolution to lose weight. And, for
a short period I do! But then the pounds come right back a few months later. Any thoughts on keeping the weight off
A. It's hard. The New Year brings life, enthusiasm and
a genuine commitment to change. But for many, the motivation quickly
starts to fade. And, little-by-little, we slowly backslide to our
original habits — and our original weight. The frustration mounts until
the next New Year, when the whole process starts all over again. But,
don't despair. With just a few simple tips, that ugly cycle CAN be
broken. Below are some suggestions for long-term weight loss:
- Be Patient. Sure, right now your motivation is high and you're extremely eager to lose lots of weight — fast.
That's great. But, for example, a goal of losing 10 pounds in a week is simply unrealistic.
Instead, losing about two pounds a week is a
much better goal for long-term weight loss. Okay, so it may take five weeks to lose 10 pounds. But those pounds will stay off! PS. Of course, avoid crash diets — if it sounds too good to be true, it probably is.
- Start Small. Don't attempt a total
lifestyle overhaul. Trying to make too many changes all at once is just overwhelming. Instead, pick one or two priorities. For example
(1) add one extra workout each week and (2) stop using salad dressing. When these two priorities are successfully integrated into your life, move on to the next group. These little-by-little changes are more attainable. And they give you a continuous sense of accomplishment.
- Vary Your Exercise Routine. Take some time to think about your current workout
program (and write it down so it's absolutely clear).
Without continuous change, you'll hit a plateau. For example, have you been doing the same thing for more than three months? If so, it's
probably time for a change. Don't let your workouts get stale. Vary the type of activities you're doing, the level of intensity, the total duration of your workout... or all three. You don't need to wait another three months to revise again. Mix it up and try something new each week.
Lifestyle modifications, including long-term weight reduction, take time. There really isn't any quick fix. But, the end result is so worth it — initial healthy weight loss and a lifestyle that will continue to support a healthy body. Good luck and Happy New Year!
Just in time for New Year's resolutions!
December releases from Weight Watchers, Leslie, Denise, Amy Dixon, Kelly Coffey and more
New print catalog, arriving this week!
nearly 50 new videos. Weight
Watchers Ultimate Belly features varied segments ranging from Pilates to classic crunches.
Watchers 15-Minute Boot Camp has three targeted toning workouts plus an aero/tone program.
Both videos demo the moves at three fitness levels
Patrick Presents Release is led by Erin Kirk. It's an exceptionally well-cued yoga workout.
Susan Chung's Rapidfire 4 combines traditional kickboxing with true fighter-style boxing moves.
new December releases are:
Leslie Sansone's Walk to the Hits Party
Songs — it keeps you energized with mega-hit pop music vocals.
Denise Austin's Latin Dance burns fat with four different salsa-dance techniques.
Kelly Coffey-Meyer's Shape Up features Tabata-style interval training using a step.
Dixon's Breathless Body 3 Hiit It Big is a tough Tabata cardio-interval workout.
Amy's Raise Some Bell has fast-paced aero/tone intervals that use a kettlebell.
Ballet Beautiful Sculpt
& Burn Cardio Blast combines a classical piano soundtrack with graceful ballet movements.
Element Barre Conditioning is another dancers' workout that includes both ballet and Pilates exercises.
Rodney Yee's Yoga for Your Week
is a new production with five different goal-focused workouts.
Cindy Whitmarsh's UFIT series:
Cindy's Ultra Lean has an upper and a lower-body workout.
Cindy's Ultra Tight has a total-body and an abs-toning series.
Cindy's Ultra Burn has faster/slower cardio intervals and stretch-with-toning intervals.
Also coming January
Jessica Smith's Walk On Strength
& Balance and
Jessica's Barre Fitness.
See ALL the new videos.
Cindy Whitmarsh, like a lot of instructors, didn't always have the buff body you see
"That's right! When I first moved from North Dakota to San Diego, I weighed 160 pounds! As you can imagine, other
people in the fitness industry often teased me for being fat. So I made a huge effort to lose the weight. Afterwards, I started a nutrition and fitness consulting business. Now I try to stay lean. But mostly, I just try to maintain a fit body.
"I always try to eat healthy, moderate and lean. But if I am getting ready for a DVD, a commercial or a photo shoot, I will be more drastic with my food intake — more protein
and more veggies. I will also cut back on carbs, but I will never cut them out entirely!
I will stop drinking wine — which I love — and eat smaller portions! My
energy is always up because my meals are always balanced."
You've had some big changes in your personal life...
"Yes I have. My husband of 10 years, passed away five years ago. He is the father of my
beautiful 10 and 13-year-old daughters. It was tragic and sad to say the least. Together,
my kids and I, have done years of therapy and tears. But, through every tragedy, there's a lesson. I have taught my girls that we will never be victims! To this day, my girls use the saying,
'never a victim always a champion!' And they are. They're both thriving in school and in competitive sports!
"Then, two years ago, I married the most amazing man — Mark Sweeney. We now have a 2-year-old
son together. BTW, I initially told him I would never get married again and never have more kids. Now look at me. Never say never.
"Mark was a pro baseball player for 15 years. He now works as a TV analyst for Fox Sports and the Padres. So
eight months out of the year he is
'crazy busy,' but the four months he has off is great because it
holidays. When he is in baseball season I feel like a single mom — but I
With such a busy life,
how do you keep up your fitness skills and knowledge? "I always
keep up my certifications with ACE and NASN. But I also go to the IDEA
convention to make new connections and learn about new exercises,
workouts and fitness equipment. I love that convention. I also do
my weekly TV show, so I'm always on the web learning the newest trends
to bring to my audience. In addition, I randomly work out with
other trainers to get their input and expertise."
What do you bring to the industry that differentiates you?
"I can relate to anyone! I've had weight issues in my past. I'm working my butt off in my businesses. I've
lost the baby weight after three C-sections. Finally,
I've dealt with a huge tragedy. I like to connect with my fans as much as I can. I also like to give advice and encouragement in my DVDs. I try to tell them what muscle groups they're
working while giving nutrition and fitness tips along the way."
See all of Cindy's workouts.
And enter our sweepstakes to win "The Biggest Loser 6 Week Calorie
According to the American College of Sports Medicine, here are five top exercise trends for the new year:
Core Training: Just doing a series of old-fashioned crunches doesn't cut it
"total core training" is the way to go. The core consists of the abdominals, lower back and pelvic floor. A balanced program that trains all these muscle groups can alleviate back pain, improve posture and definitely improve your appearance. Core training can be integrated with your regular workout format. Or it can be done as a standalone workout.
Circuit Training: Circuits usually consist of 6 to 8
"stations" of varying activities. Each station is performed for a set duration with a set recovery time in between. Circuits can be totally strength-based
or all cardio. Or, for a comprehensive total-body workout, you can
alternate aerobics and toning. It's an effective way to cross train,
which helps the body to produce constant results.
Yoga: Yoga is making a comeback. It fell off ACSM's
list last year, but it's back. Yoga is an excellent way to
improve flexibility, increase strength and reduce stress. It's a
"must have" for anyone who needs a little time for themselves. Yoga is a great activity to add to your New Year's resolution list.
High Intensity Interval Training (HIIT): Yes, we are talking about this again. HIIT is still all the rage and for good reason — it works. This incredibly comprehensive workout alternates short bursts of super-intense cardio or strength activities with slower-paced recovery periods. It keeps the heart rate moving and the calories burning for an awesome, results-driven workout.
Functional training: Functional training aims to mimic the motions of everyday activities through exercise. The goal is to strengthen the muscles
using the actual movement patterns required for those everyday
activities. As an example, imagine performing a traditional shoulder press. It's a great exercise to strengthen the shoulders. But, is there really an everyday-life activity that mimics
that motion? Probably not. Instead, the functional-training variation would be to squat down, tap the weights to the floor and then shoulder press the weights overhead as you complete the upward portion of the squat. Sure, it still works the shoulders. But it also trains the same motion sequence that's used when you pick up an object from the floor and lift onto an overhead shelf.
So there you have it. Five of the top fitness trends for 2014. Not into
doing the trendiest exercises? No problem.
The proven favorites are still effective. Good old Pilates, weight-training and
can also produce great results.