Motivation Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Stop Starting Over: The Secret to Consistent Fitness for Women Over 40

Steve Roy — Fri, 31 Oct 2025 18:46:11 +0000

Have you ever been on a roll with your workouts or healthy eating, only to slip up — and suddenly feel like the whole week is ruined?
Maybe you missed one gym session, grabbed fast food on the go, or stayed up too late and skipped your morning walk.

And then that voice in your head whispers:
“You blew it. You’ll start again Monday.”

Sound familiar?

That’s all-or-nothing thinking — and it’s one of the biggest mindset traps that keeps women stuck in cycles of progress and setback.

The truth is, the path to lifelong health isn’t a straight line. It’s built on imperfect, messy, human consistency — not perfection.

Promise: In this article you'll learn why the all-or-nothing mentality is holding you back on your fitness journey and the 5 simple mindset shifts that will get you back on track.

The Trap of Perfectionism

All-or-nothing thinking is a form of perfectionism that disguises itself as discipline.
It tells you that if you can’t do something 100%, it’s not worth doing at all.

You’ve probably heard versions of it before:

“If I can’t do my full workout, I might as well skip it.”
“I already ate something unhealthy today — might as well go all in.”
“If I can’t follow this plan perfectly, I’ll just start fresh later.”

But this mindset doesn’t build discipline — it builds guilt and inconsistency.

When you constantly start and stop, your body and brain never get the stability they need to truly adapt and improve. And worse, you begin to lose trust in yourself.

Why It Hits Harder After 40

In your 20s, life was simpler. Maybe you had fewer responsibilities, more energy, and more time to “start over.” But after 40, everything changes — hormonally, physically, and emotionally.

Hormones shift, which can affect energy, sleep, metabolism, and motivation.
Recovery slows, meaning intense “go hard or go home” programs can lead to burnout or injury.
Responsibilities grow, with careers, families, and caregiving often taking priority.

So when women try to apply the same rigid fitness mindset that worked (or seemed to) years ago, it backfires.
Perfection is no longer sustainable — but consistency absolutely is.

The solution isn’t to lower your standards.

It’s to change the framework of success.

The Science of Progress, Not Perfection

Behavioral psychology shows that consistency, not intensity, drives long-term habit formation.
In fact, research from University College London found that habits take an average of 66 days to form — and missing an occasional day doesn’t derail progress at all.

It’s the repetition of showing up — even at 70% effort — that creates neural pathways of discipline and identity.

That’s why, inside the Fit Mother Program, we focus on anchoring daily wins: consistent meals, short workouts, hydration, and mindset habits that build momentum instead of relying on willpower.

When you think about it, success in fitness is a lot like raising kids, managing a career, or running a household.
You don’t have to be perfect — you just have to keep showing up, learning, and improving.

The Antidote: All-or-Something Thinking

Instead of all-or-nothing, embrace All-or-Something Thinking.

This mindset shift allows you to see every day as a fresh opportunity to make a small positive choice — even when life doesn’t go as planned.

Couldn’t do your full 45-minute workout?
→ Do 15 minutes of walking or stretching instead.

Didn’t meal prep this week?
→ Choose a balanced plate at your next meal — some protein, veggies, and healthy fats.

Didn’t sleep well last night?
→ Skip the intense workout and focus on hydration, breathing, and an early bedtime.

Every small choice matters. Because your body doesn’t respond to perfection — it responds to patterns.

Your New Rule: Never Miss Twice

Here’s one of the simplest and most powerful tools we teach in our Fit Mother Program:

Never miss twice.

If you skip a workout or fall off track, the key is to course-correct quickly — not spiral into guilt.

Missed your Monday session? No problem. Get back to it Tuesday.

The second you act again, you reclaim momentum — and that’s what builds resilience, confidence, and long-term results.

This simple rule rewires your brain from punishment to progress. Instead of “I failed,” your inner dialogue becomes “I’m learning to recover faster.” That’s true growth.

Building Emotional Resilience Along the Way

Let’s be honest — fitness after 40 isn’t just physical. It’s deeply emotional.

Many women carry decades of guilt, comparison, and body-image pain. We’ve internalized the message that our worth is tied to discipline or appearance.

So when we “mess up,” it feels personal — like a reflection of failure or weakness.

But when you see fitness as an act of self-respect instead of self-punishment, the entire game changes.

→ Exercise becomes nourishment, not atonement.
→ Healthy eating becomes energy, not restriction.
→ Consistency becomes compassion, not control.

And that’s the mindset that heals — physically and emotionally.

How to Start Breaking Free Today

Here are 5 simple mindset shifts you can start practicing immediately:

Redefine success: Focus on progress, not perfection. Your new metric is consistency.
Shrink the win: When life gets busy, do something small — a walk, 10 push-ups, 2 minutes of gratitude.
Detach guilt: One off day doesn’t erase your progress. It’s data, not failure.
Plan for imperfection: Expect obstacles and pre-plan “backup” routines (like a 10-minute home workout).
Reflect nightly: Ask, “What did I do well today?” instead of “What did I mess up?”

When you live by these principles, you don’t fall off track — you just adjust the track.

The Takeaway

Breaking free from all-or-nothing thinking is about more than fitness — it’s about learning to trust yourself again.
It’s about realizing that small, steady actions are not signs of weakness; they’re the foundation of mastery.

So if you’ve been caught in the cycle of perfection and burnout, this is your invitation to do it differently.
To show up imperfectly, consistently, and with love.

Because the women who thrive after 40 aren’t the ones who never slip up — they’re the ones who never stop returning to themselves.

Ready to Build Consistency That Lasts?

The Fit Mother Foundations Program was designed specifically for women 40+ who are tired of starting over.

In just 6 weeks, you’ll learn how to:

Build a simple, sustainable fitness routine that fits your schedule
Eat in a way that supports your hormones and energy
Develop the mindset to stay consistent — even when life gets busy

Join the next Fit Mother Foundations group today

Because it’s not about doing everything perfectly.
It’s about doing the right things, consistently — and finally becoming the woman who never quits on herself.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Steve Roy

Trainer, Fit Mother Project

Steve is a single father to two amazing daughters, has been involved in the fitness industry for more than 28 years, and joined the Fit Father/Fit Mother Project team in 2023.

Growing up as the prototypical “98-pound weakling”, my goal from an early age was to get bigger and stronger.

This process ignited my passion for health and fitness and I got my first personal training certification in 1997 and started working for a local gym. I spent the next 10 years traveling the country, working in gyms, health clubs, resorts, and hotels trying to be the best trainer and coach I could be and learning from some great mentors.

It's been an amazing journey and at 54 years old, I feel better than I did 20 years ago and it all comes down to making fitness a priority. This is a principle I live by and teach every single day.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched information on building muscle, nutrition, and sustainable fitness habits.

The post Stop Starting Over: The Secret to Consistent Fitness for Women Over 40 appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

How to Measure Your Progress Without Obsessing Over the Scale

Steve Roy — Tue, 30 Sep 2025 21:44:48 +0000

You’ve been consistent—exercising hard, choosing chicken breasts over spaghetti, and logging your meals. You step on the scale expecting a win… and the number is higher. Frustrating, right?

Here’s the truth: the scale is a lagging, noisy signal. If you’re following the right plan, your body can’t help but make progress—you just need better ways to measure it. And if you want a plan that guarantees those wins show up in your clothes, energy, strength, and labs, that’s exactly what our Fit Mother Program program delivers.

Promise: In this article I'm going to share with you how to stop letting the scale derail your mindset, how to start tracking what actually matters, and the 7 fundamentals that will ensure you continue to make progress.

First: When Weight Loss Stalls, Shift the Goal

For example: if you’re 170 lbs aiming for 150, ask: What do I actually want?
More energy? Confidence? Clothes that fit right? Keeping up with your super active kids? Those outcomes keep you motivated when the number wobbles.

Numbers are just numbers and unless there is some significant emotional reason you’re tied to them, it’s sort of arbitrary. Meaning, if you want to lose 20 pounds just for sake of losing it, it may not be motivating enough to keep you on track when things get hard.

Instead, ask yourself these questions:

How do I feel and how’s my energy?
Do my clothes fit better?
Do I feel more confident and attractive?
Are others noticing?
Am I happier with what I see in the mirror?

Why Most People Stall (and How Our Members Don’t)

Daily weight swings (salt, sleep, hormones, training) can mask fat loss for weeks.
Body recomp is real—gain muscle while losing fat and the scale barely moves.
Random workouts + guesswork nutrition = inconsistent results and motivation drop-off.

Foundations removes the guesswork: simple meal templates, progressive workouts, accountability, and weekly check-ins so you see and feel progress—even when the scale lags.

Why the Scale Messes With Your Head

Your weight is constantly shifting. A salty meal, a hard workout, poor sleep, or even the time of day can swing the number by several pounds. That’s normal—but it can feel discouraging when you’re putting in the work and the scale isn’t cooperating.

Here’s another kicker: if you’ve started strength training (which is one of the best things you can do as a woman in your 40s), you might actually gain muscle while losing fat. The scale doesn’t know the difference—it just adds up the total. That means you could be transforming your body in all the right ways while the scale says “stuck.”

So if the scale isn’t reliable, what should you track instead?

7 Better Ways to Measure Real Progress

1. The Clothes Test (Simple + Honest)

You may not notice small daily changes in the mirror, but your clothes won’t lie. That notch you tighten on your belt, the way your shirt feels looser around the stomach, or jeans that fit better than they did a month ago—those are big wins. Unlike the scale, your wardrobe gives you feedback you can feel every day.

Pro tip: Keep one “benchmark” piece of clothing—like a pair of jeans or a fitted blouse—and try it on every couple of weeks. It’ll tell you more than the scale ever will.

2. Progress Photos Are Gold (Measure Every 4-6 Weeks)

Nobody loves taking them, but progress photos are one of the most powerful tools you’ve got. Take front, side, and back pictures every 4–6 weeks. Don’t rely on daily mirror checks—the changes are too subtle. But when you compare photos month to month, the difference becomes crystal clear.

Some progress photos, like the ones below from a few of our Fit Mother Program members, can be highly motivating and keep you laser focused as you continue to make improvements.

Think of it like watching your kids grow. You don’t notice the day-to-day changes, but when you look back at last year’s school photo, it’s obvious how much they’ve grown. Your body works the same way.

3. Strength & Performance (Capability = Confidence)

Here’s something the scale will never tell you: how strong you’ve become. At 40 and beyond, strength isn’t just about vanity—it’s about staying capable and independent for decades to come.

Ask yourself:

Can you do more push-ups or squats than last month?
Are you running farther without feeling like your lungs are on fire?
Have you moved up to heavier weights at the gym? (yes, this is important for women too)

These improvements are massive markers of progress. And the cool part? They spill over into everyday life—carrying groceries, keeping up with your kids, or even tackling yard work without throwing out your back.

4. Energy & Mood (The Underrated Wins)

Forget being super lean for a second. Real progress shows up in your day-to-day energy. Do you have more stamina to keep up with your kids? Are you less wiped out after a long day at work?

Energy is one of the most underrated signs that your fitness and nutrition are paying off. When you feel good in your own skin and have the juice to live your life fully, that’s a win no scale can measure.

5. Health Markers That Matter (The Grown-Up Scoreboard)

Here’s the grown-up side of progress: your health stats. Blood pressure, cholesterol, resting heart rate, and blood sugar levels—all of these are influenced by your fitness habits. Improving those numbers doesn’t just make you “look” better; it sets you up for a longer, healthier life.

When you go for your next physical, compare your results with your last one. A lower blood pressure reading or improved cholesterol profile is progress that will keep you around for your family longer—and that’s the ultimate goal.

6. Sleep & Mood Upgrades (The Underrated Wins)

One of the first “hidden” benefits of consistent exercise and better nutrition is improved sleep and mood. If you’re falling asleep faster, waking up more refreshed, or finding yourself less irritable, that’s not a coincidence.

Better sleep and emotional stability are game-changers for moms. It means you show up more patient, more present, and more resilient for your family. Again, nothing the scale can capture—but it matters big-time.

7. Body Fat Percentage (Use Consistent Methods)

This is one of those markers that can tell you a lot, but only if done correctly and consistently. Sometimes we may lose body fat while increasing lean muscle and the numbers on the scale may be disheartening, so knowing your body fat percentage can be a huge boost.

If you track body fat, pick one method and be consistent:

Best: DEXA (periodically), BodPod, or a reliable multi-frequency BIA scale.
Cost-effective: Skilled caliper testing at your gym. Use the same technician, sites, and protocol each time. Trends > single readings.

The Fit Mother Fundamentals (Do These and You Win)

Making progress on and off the scale is simple (but not easy) and is exactly what we teach inside our Fit Mother Program.

Eat a high-quality diet 80%+ of the time.
If fat loss is the goal: maintain a modest calorie deficit consistently.
Hit 0.7 + protein per lb bodyweight daily.
Progressive strength training 3–4x/week.
Conditioning/cardio 1–3x/week.
Sleep 7–9 hours and manage stress.
Move more, sit less.
Be ruthlessly consistent—weeks and months, not days.

The Mom Mindset Shift; Use The Scale as a Tool, Not a Judge

Using the scale isn't inherently bad, but relying on it too much or obsessing over every lost and gained pound will drive you (and your family) crazy! Instead, weigh yourself once weekly or track a 7-day rolling average if you must—but always read it alongside your clothes, photos, measurements, performance, energy, and health markers.

Being fit in your 40s+ isn’t about chasing a number—it’s about being the strongest, healthiest version of yourself for the people you love and the life you want to live.

Quick-Start Checklist (Do These This Week)

Clothes Test: Pick a benchmark blouse/jeans. Note the fit. Recheck in 2–3 weeks.
Photos: Take front/side/back today. Repeat in 4–6 weeks.
Strength Log: Record one lift (e.g., goblet squat, plank). Beat it next week.
Waist Measure: Measure at the navel once per week. Track the trend.
Energy & Sleep: Note daily energy (1–10) and mornings you wake refreshed. Aim to improve your weekly averages.

Bottom line: Trust the fundamentals. Track what matters. Let your life—not your scale—tell you you’re winning.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Steve Roy

Trainer, Fit Mother Project

Steve is a single father to two amazing daughters, has been involved in the fitness industry for more than 28 years, and joined the Fit Father/Fit Mother Project team in 2023.

Growing up as the prototypical “98-pound weakling”, my goal from an early age was to get bigger and stronger.

It's been an amazing journey and at 54 years old, I feel better than I did 20 years ago and it all comes down to making fitness a priority. This is a principle I live by and teach every single day.

The post How to Measure Your Progress Without Obsessing Over the Scale appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Embrace Aging with Purpose

Craig Taylor — Tue, 03 Dec 2024 17:06:51 +0000

I have reached my 62^nd birthday (as 4-year member of Fit Mother) and I embrace my new total knee replacement after two full years of knee deterioration, pain to the point of immobility, and acceptance of inevitable changes in my post menopause and sexagenarian decade ahead of me. As my surgeon told me, “your running days are over!”

That is how Fit Mother Deb Armenta begins her story. Deb joined team Fit Father/Fit Mother at a Ragnar event in Kentucky in 2022 at age 60! Well, she turned 60 the weekend we were together. She was a great addition to our team and enjoyed running at the time. Then came the knee pain and “life.”

We asked her to tell about her experience since then and below is her story.

Life moves quickly and our bodies change rapidly; these changes are never easy! Aging well, my new focus, includes a mindset of acceptance and flexing into unexpected and sometimes very difficult changes. Even in moments of grief and loss.

My FMP journey has taught me great lessons along the way and continues to aid me on my life-long journey to maintain good health. I wish to share some of my own experiences of what has been crucial to my health and what continues to aid me in this most recent knee replacement. For those of you who know knee surgeries, this surgery is grueling and the recovery is no less! Yes, I am thrilled I will walk with no pain! But I am accepting that this difficult journey is one of initial debilitating pain which can be isolating and even depressing at moments.

If I can encourage every woman in Fit Mother and beyond, the crucial component of what has helped me to continue to work towards health and recovery is movement. Movement aided by healthier eating; but I attribute the grounding element of my recovery and ability to bounce back from so many health issues including cancer and 11 major surgeries over the years as movement. I have learned that movement is essential particularly as I age and recover because being sedentary will only lead to immobility.

As my surgery was scheduled for August (2024), I fought hard to change my mindset to recovery. I could no longer even walk around the block. It was devastating. However, I returned to the gym and began low impact movement becoming a huge fan of the indoor bike, and the elliptical. I could still conquer a HIIT, even with a brace on, and I could work up a sweat. I sat on the weight benches and used arm weights; upper body became my focus, as well as my core. Even in my limitations, workouts became intentionally focused on strength training to aid my recovery. Stretching was difficult but I worked hard to continue to lubricate my joints. My workouts changed with my limits – but never ended. They absolutely kept me going. Working up a sweat 3 plus times weekly helped my mood, my anxiety about my surgery, and my overall well-being. And yes my leg pain was ever present!

My focus changes as my body and spirit change. I do wish to maintain good muscle strength, strong bones and flexible joints. It is not easy. And as women, we are often under the pressure to show how much we can accomplish and how strong we are (and we are!) but sometimes to the detriment of our bodies and our spirits. Negating our struggle and even our suffering is not honoring the truth of who we are as true women.

My choice to fight the despair and to continue to move before surgery was crucial to my recovery. My PTs were thrilled as I was weeks ahead of where I should have been in recovery. My joint mobility in my knee was at a 100 percent in 2.5 weeks. I walked into my first outpatient PT and my therapist was stunned I was walking as if surgery never happened! Now she works me twice as hard! But my hard work before has made all the difference in the recovery. Even my post op doctors and nurses cheered my rapid recovery! Movement is medicine as they say!

My encouragement to each of us is to not give up. This is not easy. And it is not without days of despair, real physical pain, and moments of near interior implosion. I fight the desire to cave to fear, frustration and anxiety. My workouts and brutal PT exercises are critical in helping me fight this despair. And I encourage my FMP sisters and beyond, to not live by any exterior pressure to achieve someone else’s definition of health and fitness, but to honor these incredible gifts of our unique individual bodies as they carry us through this life. And keep moving!

Aging, surgeries, and recoveries are a part of this life. We can embrace these changes without fear – and I encourage all to do so. Find support and face the headwinds with as much strength and awareness and grace as possible. The alternative is not where I think any of us wish to go! I say thank you and I love you to the women in my journey and some of my very special FMP sisters, as we have prayed, laughed, and cried together. So, to all of us… onward on this journey to health and longevity as we work to live with joy and peace, and grace, grit, and gratitude.

Grace, grit, and gratitude. Perfect! Thank you for sharing your story, Deb. You inspire others and it is our hope that all of us choose to embrace aging and physical struggles with your tenacity.

Written by Craig Taylor, FFP/FMP Staff.

Let Fit Mother Project inspire you to embrace change and aging also! Then we can post awesome stories and photos like these about you!

The post Embrace Aging with Purpose appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Leigh Ann Bustamante’s Ragnar Experience

Craig Taylor — Sun, 15 Sep 2024 02:14:48 +0000

Community, camaraderie and challenge. That's how Fit Mother Leigh Ann Bustamante described her first Ragnar Experience. Leigh Ann joined Team Fit Father/Fit Mother for the Minnesota Road Race in August. These events are very impactful and bring together our community members in ways that connect them for life. Read below how Leigh Ann herself described this experience.

At 54 years young, I truly feel like I have made lifelong connections with some of the most genuine people I have had the honor of meeting.

Try to remember the nervous excitement you felt as a kid, thinking about the new challenges, adventures and friendships you would experience as summer camp approached. Recall the familiar banter and camaraderie you experience on a road trip with your besties. Consider the connections and community you enjoy when participating in a team retreat. Now imagine a single experience that gives you all of that. For me, that was the Ragnar Relay Race with Fit Mother and Fit Father.

Leading up to the event, I was both nervous and excited. Though my relay legs were some of the shortest, the total distance was farther than I had ever run. It was the equivalent of a half marathon and the longest distance I had run was about half that. Still, my excitement overshadowed my nerves. I felt stronger, more confident and bolder than, dare I say ever! I was eager to prove to myself that I could do this.

Taking a red-eye from California to Minnesota, I was the first to arrive at the airport. Our captain and one of my teammates arrived within the next few hours and exchanging stories, we became fast friends. Over the next few hours the rest of the crew trickled in and we hopped in our vans and made our way to the Shire in the Woods where we were assigned the “big house” and a handful of smaller cabins. Here I was gifted with another opportunity to connect; up in the loft of our two person cabin my mate and I chatted into the night getting to know each other. The next day we had a team meeting where I began to learn ‘the way of the Ragnar’ which included decorating our vans.

And then it was off to the race! One might think that spending 36 hours in a van with virtual strangers might be uncomfortable or awkward. I have never experienced such an immediate connection and sense of camaraderie with a group of people. We cheered each other on, helped each other out, made jokes and laughed at ourselves and learned from each other. At 54 years young, I truly feel like I have made lifelong connections with some of the most genuine people I have had the honor of meeting.

And did I prove to myself that I could do it? You bet I did! Each leg, I logged a new personal best pace. What felt even better was crossing the finish line with our entire team!

Thank you Leigh Ann. You make a great teammate and friend!

http://skylinetrading.de/?loss=wp-content/uploads/2024/09/Ragnar-Short-Video-Leigh-Ann.mp4

Leigh Ann shares this montage of photos from Ragnar

Think you'd like to consider a Ragnar event with us? We'll be doing another next year so be on the lookout for that announcement or write to me, craig@fitfatherproject.com, so we'll keep you in mind.

Written by Craig Taylor, FFP/FMP Staff. – Let Fit Mother Project inspire you to tackle big things also! Then we can post awesome stories and photos like these about you!

The post Leigh Ann Bustamante’s Ragnar Experience appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Erin Bohannon’s Life-changing, Soul-filling Mission Trip to Belize

Craig Taylor — Thu, 05 Sep 2024 18:14:19 +0000

This week’s story comes from Fit Mother Erin Bohannon. Erin, her husband Robb, and their daughters Heidi and Charlotte, were a part of our July Mission Trip team to Belize. We are working to build a home for single mom, Romany, and her 4 children.

We asked Erin to write about her Belize adventure. This is what she had to say:

“Outreach and giving back have always been core values for our family. My husband, Robb, and I have always tried to prioritize service opportunities in our church and community, and often our two daughters, Heidi (14) and Charlotte (12) have been able to participate alongside us as well. Growing up, Robb and I both had the opportunity to participate on travel mission trips in the US as part of our church youth groups and found those experiences formative to our values as adults.

The idea of participating in a mission trip as a family had been rattling around in my brain for awhile, and I was poised to reach out to our church missions pastor to see if he had any ideas or suggestions when the email from Dr. A landed in my inbox. I viewed the timing as providential, and was IN from the second I read the email and learned that our entire family would be welcomed to participate. Robb was quickly on board as well, and we signed up for the July trip without hesitation.

Robb, Erin, Charlotte, and Heidi Bohannon outside the hotel in Belize

We went into this trip with zero expectations or assumptions. Having participated in the Fit Mother Sedona Retreat the year before, I was glad to know that several individuals I'd met there would be on the trip (Amy, Craig, Dr. A), so there would be at least a few familiar faces. If I were to describe our experience in a few words, I'd say it was perspective-shifting, life-changing, and soul-filling.

In the words of our younger daughter, Charlotte, “After spending a week in Belize it has made me realize just how lucky I am. I am very grateful that I got the opportunity to go there and help people out by building a house.” Joy and gratitude overflowed from all of the individuals we met, and it clung to us as we journeyed home. The contentment with which they viewed their circumstances, and their unwavering faith that their needs would be met, and the simplicity of those needs, made me examine my life and re-evaluate my own “needs” vs. “wants”. Watching my girls on scaffolding working with trowels to spread concrete mud between cinder blocks to make the walls of a home for a family of 5 is a memory I will cherish forever. Dining in a home with one of the local families, talking about our kids, schooling, and our work made me realize that, although we all have different circumstances, we all want the same things at our core – to raise and provide for our children well, with strong values, and to support our families.

When I signed up for the Fit Mother Project in December of 2022, my expectations were that I would lose a few pounds, and collect some great recipes, workouts and new habits along the way. Never did I imagine that I'd be part of a community that cares not just about getting physically healthy and strong, but also views wellness holistically, and believes that service to and connection with others is a key tenet of overall health and wellness as well. I'm so thankful to have had the opportunity to bring my family into the FMP/FFP community as well – we are all better for it!

The Bohannons enjoying evening with local Belize family

Thank you Erin and family! It was a pleasure serving alongside you in Belize.

If you are interested in our upcoming Mission trip to Belize with our team, join us February 15-21, 2025.

Email belize@fitfatherproject.com and we'll add you to our contact list.

Request your time off now and plan to have a wonderful experience with Dr. A, some of our staff, and more inspirational individuals!

Written by Craig Taylor, FMP Staff. – When you join us in Belize, you can take a photo in the Caribbean also!

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Easy Resolutions: 40 Achievable Goals For the New Year!

Erin Coleman — Tue, 04 Jan 2022 12:00:32 +0000

Have you made your new year's resolutions? Or have you already broken the ones you've made? Either way, make this year easier by settings some easy resolutions!

That doesn't mean resolving to eat more ice cream, it means setting goals you know you can keep!

Setting achievable goals is the best way to feel a sense of accomplishment and stay on track with your health and fitness goals.

By setting easy resolutions and tracking the little things, you can really make a difference in meeting your overall goals.

No resolution is too small! Start little to ensure you maintain each goal all year long!

The easy resolutions that are right for you depend on your lifestyle, health, and overall wellness.

Take into account your schedule, food and exercise preferences, and mental ability to stay on track and meet targets.

Don't set expectations that are dramatically different from your usual lifestyle and choose goals you feel excited about!

Here's how to set easy resolutions that will lead to positive changes.

Learn the key behind the motivation to work out and how to sustain your diet and exercise plans.

15 Easy Resolutions for the New Year

When deciding which targets to set this year, use the following easy resolutions as a guide!

1. Work Out at Least 4 Days a Week

You don't have to exercise every single day. An easy new year's resolution is to exercise at least four days of each week.

Keep track of the days you complete a planned exercise, such as jogging, cycling, stair climbing, using an elliptical machine, or lifting weights.

Use an exercise journal so you don't forget which days you've exercised!

2. Exercise at Least 20 Minutes Most Days

Exercising for at least 20 minutes most days of the week is an easy resolution that many parents find ways to fit into busy schedules.

If you have the time, work out more than 20 minutes per day.

However, if your schedule doesn't allow for longer workouts, 20 minutes is often plenty of time to achieve health, fitness, and body weight goals.

3. Walk Every Day, Especially After Meals

On non-workout days, or even on days you complete a planned exercise, schedule in time to take walks — even if it's just 10 minutes here and there or walking your dog every day.

Doing so keeps your body moving, can give you a boost of energy, and keeps your metabolism going strong.

If weight loss is your goal, studies show that walking briskly for 30 minutes soon after mealtime enhances weight loss.

If you have a desk job, take periodic walking or stair-climbing breaks every opportunity you get to reduce the number of hours daily you spend sitting down.

4. Eat 3 Servings of Vegetables Daily

Many people don't consume the amounts of vegetables needed to meet daily vitamin, mineral, and fiber needs.

Consuming a wide array of vegetables on a daily basis helps you manage a healthy weight, keep cholesterol levels in check, and reduce your risk of diabetes, heart disease, and other chronic conditions.

Aim to fill half of each plate of food with vegetables during meals.

Even during breakfast, add vegetables to your plate, drink vegetable juice, or add veggie powder to protein shakes.

Sneak vegetables into omelets or scrambled eggs whenever possible.

If you're unable to eat veggies for breakfast, add an extra vegetable portion to lunch, dinner, or between-meal snacks to ensure you consume at least 3 vegetable servings daily.

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In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

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Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
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Daily Accountability & Coaching

5. Drink 12 Cups of Fluids

To maintain exceptional health, women should aim for at least 12 cups of fluids, particularly water, each day.

Other healthy drinks that count toward daily fluid goals include milk, plant milk, plain kefir, 100% fruit juice, coffee, tea, and vegetable juice.

If your new year's resolution is weight loss, drink about 2 cups of water before meals to help you feel full with fewer calories.

Keep track of your fluid intake throughout the day by drinking out of water bottles that hold known amounts.

As a frame of reference, one cup of fluid equals 8 fluid ounces.

6. Lose 1-2 Pounds per Week

If your new year's resolution is weight loss, make your weight-loss goal attainable and a number you can maintain for a lifetime.

Losing 1-2 pounds per week is a safe rate of weight loss that boosts your chance of keeping lost weight off long-term.

In comparison, losing weight rapidly puts you at risk of weight regain.

Step on the scale each day to ensure you meet daily and weekly weight goals.

Let the Fit Mother Project 30X (FM30X) weight loss program guide you!

7. Do at Least 2 House Chores Daily

If you don't keep up with house chores on a daily basis, they can quickly build up over time and become overwhelming.

Easy resolutions often involve house chores or organizational strategies that help you keep your home in order.

Chores are also calorie burners, which can make healthy weight management easier.

Consider doing at least two chores each day, such as doing the dishes, folding laundry, grocery shopping, doing yard work, washing your windows, washing your car, vacuuming, dusting, or cleaning the floors.

Cooking counts too and is an excellent way to keep your body moving!

Add chores to your resolution list based on your household needs.

8. Weigh Yourself Every Day

Weighing yourself daily is an easy resolution that's simple to complete this new year.

Studies show that daily weigh-ins are highly effective for weight loss and adopting healthy habits.

They also reduce your risk of unplanned weight gain.

Step on the scale at the same time each day to get the most accurate results!

Find out how to track your weight loss in the most effective ways!

9. Eat Protein Foods During Every Meal

Knowing which nutritious foods are rich in protein helps you achieve the easy resolution of consuming protein at each meal. Why is this a good idea?

Consuming protein frequently throughout the day helps you maintain lean muscle mass, minimize body fat, and achieve healthy body weight.

It enhances your metabolism, boosts satiety, and keeps your hair, skin, and nails healthy.

Pick some of the following healthy foods to ensure you consume plenty of protein at each meal: chicken, turkey, duck, very lean red meat, eggs, fish, and seafood, as well as nuts, seeds, legumes, tofu, or seitan.

Milk, plant milk, Greek yogurt, cottage cheese, plain kefir, and reduced-fat cheese are also excellent protein-rich options.

Low-sugar protein shakes and bars count too!

10. Eat Fiber-Rich Foods at Each Meal

Like protein-rich foods, foods high in fiber offer a variety of wellness benefits.

Examples include healthy weight management and a low risk of high cholesterol, high blood pressure, heart disease, diabetes, and other chronic conditions.

An easy resolution is to consume high-fiber foods during breakfast, lunch, dinner, and when eating snacks if possible!

Pick fruits, vegetables, whole grains (quinoa, wild rice, brown rice, whole-grain pasta, whole-grain bread, oatmeal, etc.), avocados, nuts, seeds, and legumes.

Examples of legumes include lentils, peas, black beans, pinto beans, and other dried beans.

11. Schedule Time for Relaxation

Relaxation doesn't come easy, especially for many busy parents.

But scheduling time to relax is one of the best things you can do for your body to keep stress levels low and reduce the risk of high blood pressure, heart disease, and other chronic diseases.

An easy resolution to keep this year is to set aside at least 15 minutes of relaxation time every day.

During this time, you might choose a cat nap, reading, getting caught up with current events, meditation, getting a massage, or doing yoga.

Get your body into a relaxing position, take deep breaths, don't think about stressful thoughts, and allow yourself to unwind.

12. Sleep at Least 7 Hours Each Night

Studies show that sleeping soundly for at least 7 hours each night reduces the risk of adverse health outcomes, such as obesity, weight gain, diabetes, high blood pressure, stroke, heart disease, depression, and all-cause deaths.

An easy resolution is to sleep at least 7 hours every night or most nights of each week.

Keep a sleep journal to ensure you get the amount of rest needed to maintain exceptional health and wellness.

To maximize sleep quality, sleep in a cool dark room, set a regular bedtime, and avoid caffeine and alcohol before bed.

Try this simple technique to fall asleep and relax your mind before bed!

13. Take Vitamins

Make it a new year's resolution this season to take a multivitamin or other vitamin supplement as directed by your doctor every day.

Doing so can improve your overall health, boost energy levels, and lower your risk of nutritional deficiencies and chronic diseases.

Ask your doctor about taking additional dietary supplements, such as joint health or heart support supplements, omega-3 supplements, probiotics, protein supplements, or other supplements that meet your individualized needs.

14. Take Care of Your Skin

Taking good care of your skin enhances its appearance and reduces the risk of dry skin, aging skin, acne, and other common skin issues.

Things you can do to improve the health of your skin include cleaning it often, keeping it moisturized, using sunscreen to protect your skin from the sun, and consuming the vitamins and minerals needed to give your skin a healthy glow.

Wash your face at least twice daily using water and a facial cleanser.

15. Work Out Your Abs Daily

While it's usually best to avoid working the same muscle groups day after day, abdominal muscles are an exception.

You can do ab exercises every day of the week, or most days of the week if you prefer.

Change up your ab routine often to reap the most benefit from regular ab workouts.

Do combinations of plank jacks, side planks, other oblique exercises, shoulder-touch planks, mountain climbers, sit-ups, crunches, leg raises, and other favorite ab exercises to keep your midsection slim and toned.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

25 Additional Easy Resolutions for the New Year

In addition to the 15 easy resolutions above, consider trying setting some of the following this New Year's season!

If you're a smoker, stop smoking
Drink alcohol no more than one time per week
Find an active hobby
Be on time for all events
Spend more time with family and friends
Keep a gratitude journal
Go on weekly date nights with your spouse
Make a budget and stick to it
Take time to yourself every day
Keep a daily planner
Stop eating fast food
Dine out no more than 1-2 times per week
Set career or income goals
Set a regular bedtime and stick to it
Do yoga at least once per week
Sit down less often (at least 1 hour less)
Limit screen time/look at your phone less often
Limit social media activity
Read one book per month
Start gardening
Eat more organic foods
Lift weights at least twice weekly
Volunteer at least once a month
Stop drinking soda and diet soda
Cook at home more often

Don't overwhelm yourself with new year's resolutions this season.

Start by choosing just a few that best fit your lifestyle and preferences.

You can always add more targets after effectively achieving your initial goals!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Get Started with Easy Resolutions

Take plenty of time to consider the feasibility of easy resolutions this new year, and which are best for you and your family.

Make a list of your top ten ideas and narrow them down if needed.

Strive to attain at least 2-3 easy goals for an entire year and add to your resolution list if needed based on your motivation level and success rate.

Trust the Fit Mother Project to help you achieve health and fitness goals this New Year!

Upon joining this highly effective healthy living program for busy moms over 40, you have access to:

Online health coaching from medical experts
Social support from other fit moms
Custom meal plans and menus
Fat-burning workouts
Weekly newsletters
Nutritious recipes
Much more!

In addition to setting feasible, easy resolutions this new year, try a free FMP meal plan and workout to continue on the road toward better health for you and your family!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on easy resolutions.

The post Easy Resolutions: 40 Achievable Goals For the New Year! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Positive and Negative Feedback Loops in Health and Fitness

Erin Coleman — Tue, 01 Jun 2021 01:00:53 +0000

Believe it or not, using positive and negative feedback loops for health and fitness helps you stay on track with nutritious eating, regular workouts, and other healthy habits long term.

But what exactly are positive and negative feedback loops when it comes to your health and well-being?

Consider the positive and negative feedback loops below to reinforce good behavior, measure fitness progress, reduce chronic disease risks, or stay on track with a weight loss program.

Doing so can give you the motivation needed for success!

Fitness is more than physical! Learn more about the mind-body connection.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

What Are Positive and Negative Feedback Loops?

Positive Feedback Loops

Positive feedback loops, or positive loops, can reinforce healthy lifestyle changes.

If you push a loop in a positive direction, it often accelerates in the same direction.

Positive feedback helps you get motivated to stay on track with habits that are good for your body and overall wellness.

Negative Feedback Loops

Negative feedback loops, otherwise known as negative loops, work to reverse the course of your current behavior.

Negative feedback can cause you to change current habits to get back on track after veering off course.

Don't worry if you have an off day or desire a “cheat day” every now and then.

Simply get back on track with healthy habits the next day!

Find out how to stay on track with your health and fitness goals by using feedback loops!

Examples of Positive and Negative Feedback Loops

Examples of positive and negative feedback loops you can incorporate into your daily, weekly, or monthly routine include:

Daily Weigh-ins

Studies show that weighing yourself every day is more effective than less frequent weigh-ins for weight loss and healthy weight management.

Use daily weigh-ins to track progress over time, whether your goal is weight loss, healthy weight maintenance, or even weight gain in some cases.

Record your weight every day and if your bodyweight moves in the wrong direction (depending on your weight-management goals), it's time to make diet, exercise, sleep, or other lifestyle changes.

The Way Your Clothes Fit

The way your clothes fit is a good indicator of your body's size, regardless of what the scale says.

Use clothes you feel healthy and confident about as a baseline.

Assess the way clothes fit on your body to determine if you're getting bigger, smaller, or staying the same size and shape.

For example, use your favorite pair of “skinny jeans” as a starting point.

If the jeans start to feel too tight or you can't get them zipped, make changes to your diet or exercise regimen as needed to avoid undesirable weight gain over time.

If your clothes are getting too loose but you haven't yet reached your goal weight, purchase smaller-sized clothes and get rid of the larger-sized items.

Make it a priority to avoid buying larger clothes.

Blood Pressure Readings

Checking your blood pressure regularly, or see a healthcare provider who can monitor it.

Doing so is a good indicator of your heart health and overall health and wellness.

Healthy blood pressure readings are those that measure less than 120/80 mm Hg.

If you have elevated blood pressure, make healthy lifestyle changes or ask your doctor if you're a candidate for blood pressure-lowering medicines.

To keep your blood pressure within a healthy range using lifestyle habits, consider the following:

Weight loss
Daily exercise
Increased fruit and vegetable intake
Reduced high-sodium foods
Reduced processed foods
Not smoking
Limiting or avoiding alcohol

If you have a blood pressure monitoring device at home, use it on a regular basis to track your values.

If your reading is too high, check it again and make lifestyle changes as needed.

Check-in with your doctor regularly as well.

Looking for signs you're a healthy woman? Try these 7 health tests you can do at home!

Blood Sugar Checks

High blood sugar can indicate you have prediabetes or diabetes, which is why monitoring the sugar present in your blood is important if you have symptoms of diabetes, have been diagnosed with diabetes, or are at risk of this common chronic disease.

Undiagnosed or untreated diabetes can cause nerve, eye, heart, or kidney damage, as well as other serious medical problems.

Home blood sugar monitoring devices make it easy to check the levels of sugar in your blood.

Simply prick your finger and use a testing strip that comes with your device.

Generally speaking, blood sugar levels of 200 milligrams per deciliter or higher can mean you have diabetes.

Fasting blood sugar levels, which you can test after not eating anything after a full night's rest, that read less than 100 milligrams per deciliter are usually considered normal.

If you struggle with diabetes or prediabetes and want to reduce the risk of complications, there are several things you can do.

Lose weight if you're overweight and increase your intake of fruits, vegetables, whole grains, legumes, nuts, seeds, and other fiber-rich foods.

Limit or avoid alcohol, sweets, sodas, other sugary drinks, refined grains (white bread and white rice), fried foods, processed meats, and other highly processed foods.

Exercise at least 30 minutes most days of each week.

If your blood sugar is very high or doesn't go away with diet and exercise changes, your doctor may prescribe diabetes medications to get your levels under control.

You might use insulin injections if you have type 1 diabetes, in addition to regularly monitoring blood sugar and maintaining healthy habits.

Blood Cholesterol Monitoring

High blood cholesterol is common, and when left untreated it puts you at risk of heart attacks, strokes, and heart failure.

To measure your blood cholesterol, see a doctor or visit a lab where technicians take a sample of your blood and submit it for lab analysis.

As a rule, normal total blood cholesterol levels are 200 milligrams per deciliter or less.

To reduce high blood cholesterol naturally, lose weight if you're overweight, exercise regularly, don't smoke, and make dietary changes as needed.

Eat fiber-rich foods (plant-based foods), limit foods high in animal fat (saturated fat), and steer clear of refined grains, sodas, sweets, other foods high in added sugar, and highly processed foods.

Ask your doctor if taking a fiber supplement is right for you.

They may recommend you take cholester0l-lowering medicines if lifestyle changes haven't worked or your cholesterol reaches very high levels.

Triglyceride Assessments

Having high levels of triglycerides, which are fats, in your blood long-term increases your risk of a heart attack, stroke, and other heart problems.

Normal triglyceride levels are less than 150 milligrams per deciliter.

Your doctor uses a simple blood test to assess your triglyceride levels. Risk factors for developing the condition include overweight, obesity, poor dietary habits, lack of exercise, and other unhealthy habits.

To lower high triglycerides or your risk of developing this condition:

Get regular exercise
Reduce added sugar, white bread, and other refined grains
Lose weight
Limit or avoid alcohol
Eat healthy fats found in olive oil, fatty fish, avocados, walnuts, and other plant-based foods

If your triglyceride levels remain high despite making lifestyle changes, your doctor might recommend you try triglyceride-lowering medicines, niacin, or fish oil supplements.

They let you know how often to see a medical professional to monitor triglyceride levels and ensure they stay within a normal, healthy range.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Fluid Measurements and Urine Evaluations

Drinking enough water is more important than ever, as staying hydrated keeps energy levels high and maximizes athletic performance.

Drinking water before meals is a good way to control your calorie intake for weight loss or healthy weight management.

To make sure you drink enough water and other fluids, check your urine. It should be light yellow or clear in color.

If your pee is bright or dark yellow, it's time to increase your water intake.

Many women need about 12 cups of fluids per day, but your actual requirements vary based on your size, body composition, and the amount of water your body loses through sweating.

Weigh yourself before and after strenuous workouts.

If you weigh less immediately after exercise, chances are you need to drink more water before, during, and after you work out.

Speed and Distance Monitoring

Tracking your speed and distance is beneficial for numerous reasons.

It determines if you're getting into better shape, which can reduce your risk of diabetes, heart disease, obesity, and other chronic conditions.

It doesn't matter which type of cardiovascular workout you choose, whether it's walking, jogging, biking, swimming, rowing, stair climbing, or using an elliptical machine.

Stationary exercise equipment can track miles completed and miles per hour (the amount of time it takes you to complete a mile).

You can also use an app to track the distance you travel each day, which includes miles completed during exercise and activities of daily living.

Number of Reps and Amount of Weight Lifted

If you complete weightlifting as part of your regular fitness routine, which you should to maximize strength, overall wellness, and body composition, keep track of the amount of weight you can lift and the number of repetitions you complete during each set.

For example, track the amount of weight you're able to lift while doing squats, lunges, biceps curls, shoulder press, chest press, and more.

Keep track of how many reps you're able to complete too.

If you can comfortably do more than 20 reps of a weightlifting exercise (using proper form), slightly increase the amount of weight you lift as your body gets stronger.

Find out why strength training for women over 40 is important to combat muscle loss and promote longevity.

Body Mass Index (BMI) Evaluations

Tracking your body mass index (BMI) is a good indicator of your body weight, body fat, and chronic disease risk factors.

It's a simple way to use positive and negative feedback loops to adopt or maintain healthy habits.

To calculate your BMI, try an online BMI calculator or use the following formula:

Multiply your body weight (in pounds) by 703.
Divide that number by your height (in inches).
Divide by that number by your height (in inches) one more time.

For example, if you're 5 feet 3 inches (63 inches) tall and weigh 140 pounds, your BMI is 24.8.

BMI classifications are as follows:

Underweight = less than 18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = 30 or greater

Use your BMI as motivation to lose weight, maintain your weight, or even gain weight if need be.

Waist Circumference Measurements

Measuring your waist circumference is a good indicator of body fatness and chronic disease risk factors.

It helps with positive and negative feedback loops, motivating you to stay or get back on track with healthy habits.

Generally speaking, a healthy waist circumference is 35 inches or less for women and 40 inches or less for men.

You can evaluate your waist circumference by measuring the circumference (the area around) of the smallest part of your waist above your hip bones.

If your waist exceeds a healthy measurement, change up your daily habits:

Eat more vegetables, fruits, other fiber-rich foods, lean proteins, and heart-healthy fats
Drink water before meals
Get at least 7 hours of sleep each night
Limit or avoid alcohol
Exercise daily
Increase activities of daily living
Reduce stress

For best fat-burning results, combine at least 30 minutes of aerobic exercise with strength training most days of the week.

Use Fit Mother Project workouts as a guide!

Arm, Thigh, and Hip Circumference Measurements

Another way to use positive and negative feedback loops is to assess your body composition, measuring the distance around the largest portion of your arms, thighs, and hips.

Once you reach a desirable body shape, you can still track these measurements to reduce the risk of unwelcome weight gain.

Use a journal to track weekly arm, thigh, and hip circumference measurements in addition to recording your body weight daily.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Positive and Negative Feedback Loops: Getting Started

If you're looking for ways to continue (or start) healthy lifestyle habits to supplement positive and negative feedback loops for better health, consider joining the Fit Mother Project healthy eating program designed for busy moms of all ages!

When you sign up for the program, you receive custom healthy meal plans, fat-burning workouts, email coaching support from health experts, recipes, weekly newsletters, and much more.

You also have access to social support from thousands of other busy Fit Moms like you!

Continue using positive and negative feedback loops and try a Fit Mother Project free meal plan and workout to get started on the journey toward better health!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Positive and Negative Feedback Loops in Health and Fitness appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Weight Loss Partners: Who’s Got Your Back?

Holly Smith, M.D. — Thu, 13 May 2021 01:00:54 +0000

When trying to lose weight, whether it's your spouse, a friend, or a family member, being each other's weight loss partners is key to everyone's success.

Having someone holding you accountable for your health and fitness goals is so important, yet it's not something many of us think of when we set off on our wellness journeys.

It’s no secret that people tend to adopt similar healthy (and unhealthy) behaviors when they live or work closely together.

Studies have found that people are more likely to make a positive health behavior change if their partner, friend, or family member does so as well.

There also is an even stronger effect if the partner had been consistently healthy in that domain.

This means that involving your partner in healthy behavior changes can help improve their fitness.

Weight-loss support is a two-way street.

You can benefit from your partner’s support, but it is also important for you to support your loved ones in trying to lose weight and improve their health.

Keep reading to learn how you and your crew can be the best weight loss partners for each other!

Here at the Fit Mother Project, we're all about support. Read these real stories from real women to find out how our Sisterhood unites us all!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Be Their Workout Buddy

Working out on your own can be tough, especially when you're a busy parent with a lot on your plate already.

But offering to join your partner in their workout sessions is a great way to support their weight loss goals.

Plus, research shows that having a workout buddy can actually make you both exercise more.

In one study, researchers at the University of Aberdeen asked half of the study participants to find a new ‘gym buddy' while the other half continued with their normal exercise routine.

The results showed that the group who found a new exercise partner exercised more than those who followed their regular exercise routine.

Having an exercise companion and exercising together seems to be beneficial for the promotion of emotional and social support.

Emotional support in turn promotes exercise by enabling better self‐regulation, in particular self‐efficacy.

Use these tips to improve your relationships and gain the support you need!

Hold Each Other Accountable

One of the most obvious ways to support your partner in their weight loss journey is by holding them accountable for their long-term and short-term goals.

For example, after a hard day of work, they may want to just skip the gym and relax on the couch.

While rest days are always important, one skipped gym session can quickly turn into days and weeks of missed workouts.

Instead, encourage them to stay on track and stick to their schedule.

Offer to workout with them, and let them know that it is OK to modify their workout based on how they’re feeling.

Even a shorter exercise session is better than none at all!

On these days, it is also helpful to remind them of how great they will feel after they workout.

Sometimes starting is the hardest part. Once they get moving, they will be surprised how much energy they actually have.

Plus, this will help hold you accountable for your fitness routine as well.

Seeing them push through on their toughest days will motivate you to do the same when you feel like you’ve hit a fitness plateau.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Write Down and Share Goals

You can also support each other by creating fitness and weight loss goals together.

This camaraderie creates an additional incentive to stick to your health plan.

When you can share similar goals you can also celebrate reaching milestones and short-term goals as well.

Surrounding yourself with motivated people achieving a goal can help you stick to yours.

Find out how to stay on track with weight loss goals by using feedback loops!

Challenge Your Partner to Push Themselves

Another way to support your partner’s weight loss goals is to continue to challenge them.

Studies have found that when working out, people tend to push harder when exercising with people that have a higher level of fitness.

This means if you are in a little better shape than your spouse, you should push them to compete with you, instead of making things easier for them.

In one study, 91 college students were randomly assigned to either bike alone, with a high fitness training partner, or with someone of lower fitness.

All participants were instructed to complete minutes of exercise at 60-70% of their maximum target heart rate.

People that exercised with a fitness partner with a high level of conditioning actually exercised harder than those in the low fit group.

Obviously, you don’t want to push them beyond their capabilities, or to a point where they would injure themselves.

But it does mean that you should show your partner not to be afraid to have a fitness partner that’s in better shape than them.

It will help them achieve their fitness goals, plus it will keep you accountable for your own fitness as well.

Another positive aspect of this approach is that your spouse won’t feel like you are condescending or patronizing.

By keeping your workouts at a high level they will feel like your equal, and not like you are trying to just make them feel better.

When they see their fitness gains and their ability to keep up with you this will motivate them to keep pushing and stay on track with their goals.

Join our 6-Week Program...
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In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Constructive Criticism

No matter how great a weight loss plan starts, undoubtedly there will be setbacks and rough patches.

Being a supportive partner means providing positive feedback, but also constructive criticism, along the way.

Instead of focusing on what your partner is doing wrong, use positive reinforcement to help them turn a negative into a positive.

For example, berating your loved one for not finishing a workout will only make them doubt their ability to stick to their fitness plan.

Instead, remind them of how far they have come to that point, and encourage them to push a little harder and refocus the next day.

If they slip on their diet, get together with them to write out their nutrition plan for the next day instead of dwelling on one bad day.

This can also help you refocus on your goals when you have a misstep in your routine.

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Long Distance Support

When you live with your partner it is a lot easier to support each other in your weight loss and health goals.

But what about when you are apart?

Luckily, with technology today there are plenty of ways to keep your partner accountable to their fitness goals.

Share A Fitness Calendar

You can create a fitness calendar in a shared app, such as Google Docs.

When your partner completes their workout they can check it off in the document so that you can keep track of their progress.

Use Fitness Tracking Apps

Fitness trackers and health apps allow you to track things like runs, bike rides, walks, strength workouts, and even food intake for the day.

Since you can follow your friends with these apps, you can see what your partner achieved that day.

This can also be a fun way to challenge each other.

You can make it a friendly competition where you try to see who can get the most steps in a day, or complete the most sets in a high-intensity interval session.

Little things like this are great motivation in long-distance fitness relationships.

Daily Phone Calls

Just because you aren’t side-by-side doesn’t mean you can’t keep verbally motivating one another.

Checking in with daily phone calls, texts, or even a planned Zoom meeting can keep your partner on track with the support that they need to keep them accountable to their weight loss goals.

You can get creative with these “meetings” too.

Have them take a picture of their dinner for the evening so you can discuss their diet plan.

Or have them record a workout so that you can actually see their form during a strength training routine.

This will allow you to give feedback to help them improve along the way.

Long-distance support is a great way to stay motivated even on your own.

Plus, this type of training combines the flexibility of a solo workout plan with the support of someone going through it alongside you.

Learn to effectively achieve your goals by starting to simplify your weight loss journey!

Most Importantly, Weight Loss Partners Should Have Fun!

Trying to lose weight and get in shape on your own is not easy.

Going to the gym and working out on your own can start to feel like another job instead of something to be enjoyed.

However, supporting your loved ones and accompanying them to the gym, or even just cheering them on during a workout, can make exercise something that they actually look forward to doing.

Sometimes, all someone needs is a little bit of extra motivation to help us push out that last rep, run that bit faster, go the extra mile, or hang in there for another minute, all for the kudos that your workout partner’s “well done,” high-five, or pat on the back brings with it.

Being each other's weight loss partners can help inspire you all to keep going and get even better!

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Weight Loss Partners: Who’s Got Your Back? appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Fit Mother Project Reviews: Real Stories From Real Women

Erin Coleman — Thu, 15 Apr 2021 01:00:54 +0000

We get a lot of Fit Mother Project reviews — and we love reading them! Now, we want to share these amazing success stories with you!

Thousands of Fit Mother Project members have reached their ideal body weights and health goals while maintaining busy schedules.

Fit Mother Project programs are simple. You don't have to count calories or severely restrict the foods you eat.

FMP members receive the motivational support and education needed to stay on track with their program, even if they have time constraints because of jobs and/or raising a family.

Below, you can learn more about why FMP members are so happy with the program and leave rave Fit Mother Project reviews!

Before you can lose weight, you need to know WHY women gain weight. Here are the top 15 reasons!

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You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Amy Lost 80 Pounds in 5 Months!

Amy, a happy and dedicated Fit Mother Project member, achieved her goal weight and become incredibly fit in just 5 months!

Amy once weighed 232 pounds at 48 years old.

She was always tired, felt unhealthy, and was looking for a health program she and her husband could follow together.

Amy and her husband completed the Fit Mother Project and Fit Father Project. Amy lost 15 pounds after one month and 80 pounds after 5 months! She had the following to say about the Fit Mother Project program:

“I started at a size 14/16 which I thought was good for my age and being a mom … now I am a healthy comfortable size 6.”

“FM30X is different from other weight loss plans because it teaches you how to perform great workouts that boost your metabolism, plus healthy eating that you can do at home. It offers suggestions on supplemental ways to increase your progress and accomplish your goals.”

“I am quickly becoming a healthier version of myself. I never thought I could look and feel like this at my age. I went from a size 16 to a size 6. I am strong now. I have defined muscles. My energy has increased. I am more alert. I am more focused. I love my results. And I love the new me!”

“The women’s members-only group is so encouraging. The community consists of real women posting about their successes and struggles. We support one another and offer advice. Seeing the progress of other Fit Moms helps to encourage me to stay on track.”

“Since joining the Fit Mother Project I have seen countless positive changes in myself. The biggest change is my mindset shift. I no longer want to eat the bad foods that I loved before. I like eating healthy food now! The transition to feeding our kids healthy food has been easy too.”

“I am stronger than I was at 21-years old. I’ve hit my goal weight and now I’m focused on maintaining my weight and gaining lean muscle.”

“I’m so thankful for the Fit Mother program. I now have the skills and knowledge to maintain my new healthy lifestyle. I am thoroughly enjoying Fit Mother 30X!”

Click the image below to read Amy's story!

Steph Lost 85 Pounds in 6 Months!

Before joining the Fit Mother Project, Steph weighed 241 pounds. She was depressed, working full time, raising two young boys, and made her health a low priority.

Her husband found the Fit Father Project and stumbled upon the Fit Mother Project as well.

After six months of participating in the Fit Mother Project 30X (FM30X) program, Steph lost 85 pounds and 57 inches!

She gave the following Fit Mother Project reviews:

“The Fit Mother 30X program is amazing. This program has truly changed my life. It’s easy to engrain and you don’t have to count calories. I am stronger than I have ever been”.

“My family is healthy, both mentally and physically now. Joining the Fit Mother Project was the best decision I ever made. It saved my life.”

“The FMP Team is quick to respond and very encouraging. I consistently receive new tutorials and guides, so I’m learning along the way too. I have accomplished more than I ever thought I could. I have lost more weight than my 7-year old son weighs! I am in love with what I see now.”

“I love the private Fit Mother group! It’s incredibly helpful to connect with other Fit Mothers. Everyone is supportive and honest. We share successes and struggles. You never feel alone when you are part of the Fit Family!”

Click the image below to read Steph's story!

Diane Lost 76 Pounds in 10 Months!

At age 60, Diane weighed 216 pounds and had nearly 45% body fat.

She felt unhealthy but didn't think it was possible to lose weight and keep it off.

Diane and her husband had several failed weight loss attempts. They would lose a little bit of weight but regain it over time.

Then, Diane began her weight loss journey with the Fit Mother Project 30X program (FM30X). Ten months later after joining the program, Diane lost 76 pounds and nearly 45 inches off of her entire body.

Collectively, she and her husband have lost 140lbs! Diane has the following Fit Mother Project reviews to report:

“I just turned 60 and before joining the Fit Mother Project, I was in very bad shape. I had high blood pressure, high cholesterol, and fatty liver disease. Last year, my doctor told me I was morbidly obese… that was a total knife in my chest.”

“I was honestly losing hope of ever feeling good again. That’s when I found the Fit Mother Project. I joined the program 10 months ago and I weighed 216lbs at 45% body fat with a 47-inch waist. Today, I’ve lost 80lbs and over 44.5 inches off my body!! And I’ve gotten so much stronger!”

“I now have the “gun show” at 60! I can hardly express how amazing I feel. I have way more energy. I sleep better. I can tie my shoes without throwing out my back. Now I can run and play with my kids. We take family hikes and we swim.”

“Sharing this weight loss journey with my husband has been a key element for us. We totally feed off of each other. Having a partner to do this with makes it so much easier to stay on track and meet our personal goals. Joining the Fit Mother and Fit Father Projects has brought us closer together.”

“The Fit Mother programs encouraged me to do what is best for me and my future. This program is the total package. It bridges the gap between all the other weight loss programs. The Fit Mother Project saved my life!”

“The best part of my weight loss is how good I feel. The results from FM30X have been nonstop. This program has truly given me and my family a new life.”

“The private Fit Mother group is key. It’s a great outlet for learning, sharing, getting motivated, and helping other women who need some inspiration. I am so grateful for the Fit Mother team and all of my fellow Fit Mothers. They truly feel like an extended family to me.”

Click the image below to read Diane's story!

Additional Fit Mother Project Reviews

There are no shortages of happy members at the Fit Mother Project. Additional Fit Mother Project reviews from some of the many success stories include:

Megan

“I hit my 200-pound goal! 4 months, 20 pounds. Slow and steady. Thanks to everyone for being so helpful and supportive, and for sharing your stories. They have changed my life!”

Emily

“I have lost 15 pounds. I have 15 to go, but the difference in strength and width is inspiring to me. Thanks to FMP for changing my life!”

Janyce

“Ready for summer! Since joining the Fit Mother Project, I’m down almost 60 pounds and from size 14 to size 2 and maintaining — at age 49.”

Karole

“Well it’s official — the scale this morning says I’m down 50 lbs! Between my husband and I (he is using the Fit Father Project), we’ve lost the bodyweight of our youngest daughter!”

Laurie

“I've lost the 15 pounds that I set as my goal when I started! After trying so many different diets that didn’t work for me, it's really encouraging to finally be seeing consistent results.”

JOIN OUR fit
mother PROGRAM (FM30X)

Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...

JOIN OUR FIT
MOTHER PROGRAM

How Can Get Started with FMP Programs?

Whether your goal is weight loss, fat loss, muscle building, or better disease management, the Fit Mother Project has you covered.

The program has helped thousands of busy moms reach their goal weight, keep the weight off long-term, burn fat, build muscle, and look and feel great at any age!

There's no calorie-counting, no restrictive eating patterns, no feeling hungry, and no huge time commitments.

FMP programs are affordable and sustainable long-term.

The motivational support you receive from medical experts and other Fit Moms is one of the keys to the high success rate of the program.

Fit Mother Project 30X and other Fit Mom programs truly work, which is why FMP reviews are exceptional!

Not only that, many of our Fit Mothers get in shape with their spouses, who choose the Fit Father Project to reach their health and fitness goals.

That's why we created the Fit Family Bundle!

After reading Fit Mother Project reviews if you'd like to get started with the program, sign up for a free Free Fit Mom Jumpstart today!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Fit Mother Project Reviews: Real Stories From Real Women appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Gamifying Fitness: Spice Up Your Workouts!

Holly Smith, M.D. — Thu, 01 Apr 2021 01:00:34 +0000

Looking to spice up your workouts and/or get out of an exercise rut? Level up your workouts by gamifying fitness!

No matter how much you enjoy working out, the monotony of doing the same activities day in and day out can leave you feeling unmotivated after a while.

Staying committed to your fitness and health can be a challenge at times, especially when you feel like you’ve hit a plateau.

By gamifying fitness, you can find that extra motivation when you get bored grinding out the same old routines.

And you don’t need a fancy Peloton bike or expensive subscriptions to services or programs you may never use or even look at.

With some free apps or your own creative games, you can create killer workouts that will break you out of your fitness rut and get you back on the path to a healthier you.

Ready to start gamifying fitness? Keep reading!

Here are eight common fitness excuses for women — and 10 ways to avoid them!

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What Is Gamifying?

I’m sure you have seen exercise gaming consoles, like Nintendo Wii, that turn sedentary video games into physical fitness activities.

But what if you remove the screen and apply the same principles to every day exercise?

This is what gamifying fitness does, without the need to buy any expensive electronics.

Gamifying fitness means you can do any number of different physical fitness activities that you tailor to your goals and interests.

And, there is evidence that shows how gamifying can actually increase your level of fitness and physical activity.

In a 2017 study from JAMA Internal Medicine, fitness trackers were used to track the activity of participants.

One group was involved in gamifying, where they earned points through different activities, while the other half did not participate in point-scoring activities.

The adults who gamified their workouts had significantly greater physical activity and increased their step count compared to the control group.

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In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Gamifying Fitness to Get Out of a Workout Rut

When you gamify your workouts this leads to somewhat of a distraction where you don’t even feel like you are exercising.

Making your workouts more enjoyable is a motivating factor that will actually have you looking forward to exercising.

Gamifying your workouts not only will motivate you to start exercising, but it will also keep you engaged during your workouts and keep you accountable to reach your workout goals.

When you gamify your fitness, not only can you set short term goals for each workout, but his tactic also will help you reach your long term health goals.

According to the CDC, only about 23% of U.S. adults meet the recommended guidelines for muscle-strengthening and aerobic exercises.

However, turning your workouts into a fun game experience can actually help you reach these goals.

For example, a 2018 study from the Journal of the American Heart Association found that sedentary office workers increased their physical activity when they used a mobile health gamifying platform called MapTrek.

In this study, all participants were able to track their steps with a FitBit.

However, the study participants that competed in walking challenges on MapTrek walked more step and were more active than those that wore a FitBit without the game.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Apps for Gamifying Fitness

One way to start gamifying fitness is to try out some of the great gaming apps that you can download right to your phone.

If you are unsure of how to make your workouts more fun and intriguing, this is one of the best ways to start.

Some top apps for gamifying your workouts are:

Zombies Run

This is one of the most popular gaming apps out there, and for good reason.

There’s nothing like having a zombie chase you to get you moving!

Zombie’s run starts with a story about you in a post apocalyptic world. It then combines audio cues and music to keep you moving.

Just plug in your headphones to hear your mission as you walk or run anywhere in the world.

When you are chased by zombies you will need to speed up, and will collect supplies along the way the build your base.

You can even create interval training with your own missions.

The Walk

If you would rather get your physical activity in by walking rather than running, The Walk is the app for you.

The concept for this is similar to Zombie’s Run, however, you walk to achieve the goals in this game.

Fitocracy

As you exercise, this workout tracker keeps track of your points, allowing you to level up, complete bonus quests and earn badges by reaching your goals.

Fitocracy also has its own community where you can join a fitness social network and encourage others on the same skill level as yourself.

There is also the option for a paid account where you can pick a coach who will send you a customized nutrition and workout plan made specifically for you.

With a paid account you will receive daily accountability and personalized guidance from your coach to make sure you're on track and get help from your coach any time you need it.

HealthyWage

Did you know that there are even apps that allow you to earn money for meeting health and exercise challenges?

With HealthyWage you can actually get paid by meeting fitness and weight loss goals.

You can win bets by fronting the money, with potential earning ranging from $500 to over $1,000 in just nine months' time after meeting weight loss goals.

You’ll be held accountable for weekly weigh-ins, using an online HealthyWage representative.

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Gamifying Fitness On Your Own

While apps are one way to gamify your workouts, you can also create your own incentives and competitions to turn your fitness into a fun activity and not something to dread.

Track Steps Or Distance With Friends

An easy solution to staying accountable to your daily steps is to recruit family or friends to get in on the action.

Start by setting daily goals for either steps or distance traveled.

You can use a pedometer to track your daily steps and monitor each other through free apps like Strava or MyFitnessPal.

If you are already more active, you can do more than just monitor steps.

Avid bikers or runners can challenge each other to ride or run a certain distance over a week.

You can even have awards at the end to keep everyone motivated.

For example, whoever wins gets to choose a fun activity for the weekend.

Or, on the flipside, the person with the lowest amount of activity buys lunch.

Having others to push you can help you stick with a program when you hit plateaus and lose motivation.

Little motivations like this can help keep you moving, especially when you know others are tracking your workouts too.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Create Gym Competitions

By the way, these games don’t just have to revolve around cardio activities.

You can incorporate these friendly challenges into weight training, intervals, and plyometric exercises too.

For example, you can try some of these challenges below to gamify your resistance workouts:

HIIT Challenge

You can challenge your friends to some high intensity interval workouts.

Choose a set of exercises and then try to knock out as many reps as possible in a set amount of time.

These workouts are an awesome way to build strength and aerobic stamina.

Examples of HIIT challenges could include exercises like burpees, pull ups, or kettlebell swings.

Start out with one minute on the timer and try to bust out as many reps as you can before your time is up.

Rest, and then repeat with a different exercise.

You can tally up your scores at the end of your workout to find out who achieved the most reps.

You could also try to best each other in timed exercises like wall sits or planks.

See who can hold each isometric exercise for the longest time-with proper form of course!

Roll the Dice

Bring a pair of dice with you to the gym or wherever you choose to work out.

Work through the exercise below, and for each move, roll the dice twice and add the numbers to determine how many reps you will do for each exercise.

Then repeat the circuit three times.

Burpees
Lunges
Push-Ups
Squats (Body Weight or Dumbbell)
Ab Wheel Roll Outs

Deck of Cards Workout

Another fun way to spice up your workouts is to use a deck of cards to determine what exercises you will be doing.

The way it works is that you assign an exercise to each suit.

The number on the card will determine how many reps of that exercise you perform.

To make things even more interesting, designate the face cards to be special plyometric moves that you perform for 30 seconds each.

For example, your workout could look something like this:

Spades: Squats
Hearts: Push-ups
Clubs: Lunges
Diamonds: Lat Pull Downs

So if you draw a 10 of diamonds, you would do 10 pull ups, and then move on to the next card.

For the face cards, try to incorporate plyometric moves to get your heart rate up.

Perform each move for 30 seconds, trying to do as many reps as possible.

Jacks: Box Jumps
Queens: Mountain Climbers
Kings: Switch Lunges
Aces: Burpees

These are just examples and you can choose any moves you like depending on your specific workout goals for the day.

Once you have figured out your exercises, the goal is to get through the deck of cards as fast as possible.

Just shuffle them, draw from the top, and get going!

Jumping from one exercise to the next will keep you guessing while you are getting an awesome full body workout.

This workout takes HIIT to a whole new level and gets you out of the monotony of your every day exercise.

Remember to take rest breaks as needed, but try not to let your heart rate drop too much.

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Gamifying Fitness: Spice Up Your Workouts! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Motivation Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Stop Starting Over: The Secret to Consistent Fitness for Women Over 40

The Trap of Perfectionism

Why It Hits Harder After 40

The Science of Progress, Not Perfection

The Antidote: All-or-Something Thinking

Your New Rule: Never Miss Twice

Building Emotional Resilience Along the Way

How to Start Breaking Free Today

The Takeaway

Ready to Build Consistency That Lasts?

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

How to Measure Your Progress Without Obsessing Over the Scale

First: When Weight Loss Stalls, Shift the Goal

Why Most People Stall (and How Our Members Don’t)

Why the Scale Messes With Your Head

7 Better Ways to Measure Real Progress

The Fit Mother Fundamentals (Do These and You Win)

The Mom Mindset Shift; Use The Scale as a Tool, Not a Judge

Quick-Start Checklist (Do These This Week)

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Embrace Aging with Purpose

Leigh Ann Bustamante’s Ragnar Experience

Thank you Leigh Ann. You make a great teammate and friend!

Erin Bohannon’s Life-changing, Soul-filling Mission Trip to Belize

Thank you Erin and family! It was a pleasure serving alongside you in Belize.

Easy Resolutions: 40 Achievable Goals For the New Year!

15 Easy Resolutions for the New Year

1. Work Out at Least 4 Days a Week

2. Exercise at Least 20 Minutes Most Days

3. Walk Every Day, Especially After Meals

4. Eat 3 Servings of Vegetables Daily

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

5. Drink 12 Cups of Fluids

6. Lose 1-2 Pounds per Week

7. Do at Least 2 House Chores Daily

8. Weigh Yourself Every Day

9. Eat Protein Foods During Every Meal

10. Eat Fiber-Rich Foods at Each Meal

11. Schedule Time for Relaxation

12. Sleep at Least 7 Hours Each Night

13. Take Vitamins

14. Take Care of Your Skin

15. Work Out Your Abs Daily

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

25 Additional Easy Resolutions for the New Year

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Get Started with Easy Resolutions

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Positive and Negative Feedback Loops in Health and Fitness

Fitness is more than physical! Learn more about the mind-body connection.

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

What Are Positive and Negative Feedback Loops?

Positive Feedback Loops

Negative Feedback Loops

Examples of Positive and Negative Feedback Loops

Daily Weigh-ins

The Way Your Clothes Fit

Blood Pressure Readings

Blood Sugar Checks

Blood Cholesterol Monitoring

Triglyceride Assessments

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Fluid Measurements and Urine Evaluations

Speed and Distance Monitoring

Number of Reps and Amount of Weight Lifted

Body Mass Index (BMI) Evaluations

Waist Circumference Measurements

Arm, Thigh, and Hip Circumference Measurements

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

JOIN OUR fit
mother PROGRAM (FM30X)

JOIN OUR FIT
MOTHER PROGRAM

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

JOIN OUR fit
mother PROGRAM (FM30X)

JOIN OUR FIT
MOTHER PROGRAM

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

JOIN OUR fit
mother PROGRAM (FM30X)

JOIN OUR FIT
MOTHER PROGRAM

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!