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Bodybuilding Functional - Chest, Shoulders, Triceps - Upper Body

Weight Training Exercise Name:	Weight Lifting Pics
Lower Body Twist - Stability Ball Activity Type: Strength Training Exercise Difficulty Level: Beginner Muscle Group: Core Modality: Stability Equipment: Stability Ball (SB) Sets: 1-4 Reps: 8-10
Iso Abs Activity Type: Strength Training Exercise Difficulty Level: Beginner Muscle Group: Core Modality: Stability Equipment: Stability Ball (SB) Sets: 1-4 Reps: 8-10
Cobra - Alternating Arms Activity Type: Strength Training Exercise Difficulty Level: Beginner Muscle Group: Core Modality: Stability Equipment: No Equipment Sets: 1-4 Reps: 8-10
Incline Dumbbell Chest Press - Stability Ball Activity Type: Strength Training Exercise Difficulty Level: Intermediate to Advanced Muscle Group: Chest Modality: Strength Equipment: Stability Ball (SB) Sets: 1-4 Reps: 8-10
Chest Press - Alternating Arms On Stability Ball Activity Type: Strength Training Exercise Difficulty Level: Intermediate Muscle Group: Chest Modality: Strength Equipment: Stability Ball (SB) Sets: 1-4 Reps: 8-10
Dumbbell Front Raises Activity Type: Strength Training Exercise Difficulty Level: Intermediate Muscle Group: Shoulders Modality: Strength Equipment: Dumbbell (DB) Sets: 1-4 Reps: 8-10
Dumbbell Shoulder Press - Alternating Arm Activity Type: Strength Training Exercise Difficulty Level: Beginner Muscle Group: Shoulders Modality: Strength Equipment: No Equipment Sets: 1-4 Reps: 8-10
Single Arm French Press - Stability Ball Activity Type: Strength Training Exercise Difficulty Level: Intermediate Muscle Group: Arms Modality: Strength Equipment: No Equipment Sets: 1-4 Reps: 8-10

Bodybuilding Functional - Back, Biceps, Traps, Rear Delts - Upper Body

Weight Lifting Exercise Name:	Weight Lifting Pics
Bent Over Rows - Single Arm Activity Type: Strength Training Exercise Difficulty Level: Intermediate Muscle Group: Back and Neck Modality: Strength Equipment: Dumbbell (DB) Sets: 1-4 Reps: 8-10
Body Rows - Single Leg Activity Type: Strength Training Exercise Difficulty Level: Intermediate Muscle Group: Core Modality: Strength Equipment: No Equipment Sets: 1-4 Reps: 8-10
Bent Over Rear Delt Row - Single Arm Activity Type: Strength Training Exercise Difficulty Level: Intermediate Muscle Group: Back and Neck Modality: Strength Equipment: No Equipment Sets: 1-4 Reps: 8-10
Back Extensions Activity Type: Strength Training Exercise Difficulty Level: Beginner Muscle Group: Back and Neck Modality: Strength Equipment: Fixed Machine Sets: 1-4 Reps: 8-10
Barbell Bicep Curl - Standing on One Leg Activity Type: Strength Training Exercise Difficulty Level: Intermediate Muscle Group: Arms Modality: Strength Equipment: No Equipment Sets: 1-4 Reps: 8-10
Dumbbell Pullovers - Alternating Arm Activity Type: Strength Training Exercise Difficulty Level: Beginner Muscle Group: Shoulders Modality: Strength Equipment: No Equipment Sets: 1-4 Reps: 8-10
Seated Bicep Curl - Alternating Arms on Stability Ball Activity Type: Strength Training Exercise Difficulty Level: Beginner Muscle Group: Arms Modality: Strength Equipment: No Equipment Sets: 1-4 Reps: 8-10
Dumbbell Shoulder Shrugs - Alternating Arms Activity Type: Strength Training Exercise Difficulty Level: Intermediate Muscle Group: Shoulders Modality: Strength Equipment: No Equipment Sets: 1-4 Reps: 8-10

Bodybuilding Functional - Legs, Abs, Calfs - Lower Body

Weight Training Exercise Name:	Weight Lifting Pics
Abdominal - 4-Point Drawing-In Activity Type: Exercise Difficulty Level: Beginner Muscle Group: Core Modality: Stability Equipment: No Equipment Sets: 1-4 Reps: 8-10
Dumbbell Abdominal Crunch with Heel on Toe Activity Type: Exercise Difficulty Level: Intermediate Muscle Group: Core Modality: Strength Equipment: No Equipment Sets: 1-4 Reps: 8-10
Abdominal Sit Up- Weighted on Stability Ball Activity Type: Strength Training Exercise Difficulty Level: Intermediate Muscle Group: Core Modality: Strength Equipment: Stability Ball (SB) Sets: 1-4 Reps: 8-10
Extension and Flexion - Medicine Ball Activity Type: Strength Training Exercise Difficulty Level: Beginner Muscle Group: Total Body Modality: Strength Equipment: Medicine Ball (MB) Sets: 1-4 Reps: 8-10
Front Dumbbell Lunge Activity Type: Strength Training Exercise Difficulty Level: Beginner Muscle Group: Legs Modality: Strength Equipment: No Equipment Sets: 1-4 Reps: 8-10
Barbell Squat Activity Type: Strength Training Exercise Difficulty Level: Intermediate to Advanced Muscle Group: Legs Modality: Strength Equipment: Barbell Sets: 1-4 Reps: 8-10
Standing Calf Raises - Single Leg Activity Type: Strength Training Exercise Difficulty Level: Intermediate Muscle Group: Legs Modality: Strength Equipment: No Equipment Sets: 1-4 Reps: 8-10

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Have lost 10 lbs over last 3 weeks. Feeling great - slowly increasing cardio workouts - moved 110 pushups 3-4 times/week. Making good progress - feeling great. -- Bob C



The new routine is working. My measurements and weight hit new lows this week. Plus I lost over 2's of fat but only 1.6 overall. So I gained muscle which has been a concern of mine... In the past 4 weeks I have lost a total of 6.2 lbs... My strength is increasing... I am pleased with the weight loss... I have lost 27.8 lbs total… I was able to wear a size medium T-shirt. Had my suit pants taken in 2". I recently went to the oncologist for my 3rd anniversary checkup. Since the last checkup 6 months ago, my white blood cells and platelets have returned to normal. My red blood cells are still low. WBC went from 3.7 to 6.8. Platelets went from 130 to 220. This is a major health improvement! -- Fred M



I have dropped 15 pounds in the past 3 wks...I am finally in a groove and have gotten past that "I can't do it" stage...so once we get this weight training program down, I am hoping to really take off. -- Pastor Jason  



Hey Matt: Well, So far I have lost 29 pounds and 6 inches from my waist. I'm getting tired of the same routine and was hoping you can customize a few more workouts for me. I would like to target my midsection (I still have this pear shape to me and my hips are now not proportioned), tone my upper arms (not make bigger). -- Ann B



Hi, Wow!!!!! I am so impressed!!!!!! I really expected a reply to my wanting to do a full-body workout to be something like - no, sorry, it won't work... -- Louise P.



I lost more weight and inches from both waist and hips! I've also noticed that the last 3 or 4 days I've been waking up before the alarm clock. This is exceptionally unusual for me. I'm also noticing improved clarity in the morning. I am not a morning person, in the most extreme sense of the statement! So this is kind of cool. I feel really good with my progress this week. I followed my exercise schedule and ate reasonably well. I think the exercise is what helps me the most. I feel better, lose more weight, lose more inches and have a much better mood and motivation. -- Julie J



When I started the strength training class I started with 2 lb weights. I now find this weight quite easy for 2 sets of 10-12 reps. Should I increase the weight, say to 3 lbs, or would it be better to increase the number of repetitions? My winter clothes are getting to be really big on me. I haven't really transitioned to summer clothes yet . . . it will be interesting to see how they fit. -- Elizabeth R



Stronger, more energy, overall happiness is up, up, up! I love this site - it keeps me honest! -- Kathryn F



Just a thank you! I really am glad to have this accountability and direction. Thanks so much:)...The biggest change I have noticed is my attitude. I have hope, and feel proud of following my plan for one week. I also seem to have more energy. I have already made gains in strength, as well. I went to higher weights on some of the exercises in yesterday's workout! -- Melissa R



My strength has increased.  I see a difference in my body.  It is starting to get smaller in the mid section - the rib section is a bit smaller, not the waist area. I have been on the program about 8 weeks with 8 pounds off, so that is good. -- Anne P



The accountability is one of the things I like about your program.  I need someone to take away my excuses. -- Liz M



After 6 weeks I am seeing significant changes in my body. Muscle development is evident and not feeling bloated. Very pleased so far. -- Joe R 



I'm getting stronger. Both mentally and physically. My weight doesn't seem to be bothered by it either. The muscle is winning the battle of the bulge and I'm on its side. I realized that habits and routines are a double edged sword. It's good to have established routines, but just by changing my routine a little bit each day, I'm learning more about myself. I have to tell you, I'm a big fan. So I have to renew my driver's license on my birthday 2/01 this year for the first time in 8 years. I have set a new goal. To actually be the weight that it says on my driver's license for once. FYI....my driver's license currently says that I weigh 145....I don't. :) Thanks so much for your support Matt. I couldn't have done it without you. -- Dawn P



Been a while since I've checked in. I have reached my "goal" weight, but am trying to keep going. I need to check my body fat % too. My pants/shorts are fitting nicely. Need to tone more now....resistance training, now will pay off! -- Kari T



Thanks so much for everything. I think you are truly wise. I think that coffee helps me in a pinch of crave and tea sometimes...I find that sometimes if I drink my water then ...it's just that my body is telling me I am thirsty...I have enjoyed what you have done not only for me but for my family. Words can never express how much I have loved this process...You business has been superb.  I still haven't lost much yet in pounds...however...these two weeks my body has been changing its shape again.. I can tell just by looking at it.  -- Melanie M



Hi Matt, thanks for the encouragement - my schedule this week is just particularly hectic - I edit a journal here at Texas A&M University - Commerce - and we have some journal sponsored events that require my attendance this week - so it's taking a big bite out of my time. Between that and keeping up with my studies, it's just been a difficult schedule to juggle. My roommate is encouraging me, however, so it's helpful. I'll keep working on getting the schedule refined a bit more. just keep encouraging me - that makes a mental difference to me. I appreciate your in-between check-in responses to my emails and your patience with answering questions. I'll continue to work on things, including the nutrition plan... none this week - i just am happy to be beginning to see changes that are noticeable to me (and to other people, as a few have commented on it) i look thinner, and I don't know what to credit that to - my waist is thinner as is my abdomen - perhaps things are shifting a little more than I realized? whatever it is - i'm okay with it :) -- L N



I feel like the weight training I'm doing is helping me build muscle back, and I definitely am starting to feel more toned again. -- Lisa B



Thanks, your emails are very encouraging! Holding steady. People notice I look different, think I shouldn't lose any more weight. I agree but want to continue to trade in fat for strength. Everything's great thanks! I am a believer. Going on vacation next week so we'll see if i can keep it going. Thank you for all of your help. You are terrific! my "me" time is dwindling these days, and i hope to resume again when things settle down. -- Dianna R



Thank you for your great help, it is nice to have someone in your corner that knows what they are doing. I will do my cardio on alternate days and not do after my weight training. -- Vaunda S 



I have always been a very active person and taken good care of myself.  I work with a personal trainer twice a week, ran ½ marathons, participated in group activities and outdoor events.  I had managed my calories to accommodate my level of activity and found that maintaining my weight and health were easy to do, until last December. During one of my workouts, I injured my back.  Turns out, I herniated a disc between my L4 and L5.  Needless to say this left me incapacitated for 3 months.  During that time, I could not exercise and moving in general was very painful.  I have never experienced the kind of injury that would disrupt my life.  I worked with a physical therapist during this injury time.  I set a goal early on that I would be running in a ½ marathon in October so I knew I needed to devise a plan to regain my muscle and cardio strength.  I also packed on 10 pounds while I was lying around, as I did not alter my eating habits. During my recovery, I needed guidance on exercises I could do to strengthen my back and a food plan that would keep my weight down.  My own personal trainer recommended Matt to me.  I went to his web sight, Changing Shape, to see what he had to offer.  I was impressed with all the features of this sight and Matt’s personal commitment to his clients.  I immediately signed up and began communicating with Matt.  He was able to formulate a series of exercises for my rehabilitation which were right on par with what my physical therapist said.  He also helped me customize a nutrition plan for dealing with my weight issues.   As I have progressed, Matt has helped me formulate a cardio plan that has helped regain the strength I lost. Today, it has been five months since I injured my back.  Thanks to Matt, I am running 3 miles, strength training, and I have lost five pounds!  I continue to look to Matt for guidance and support on a weekly basis.  I know that he will always answer my questions and encourage me to keep moving forward.  Thanks Matt for always being available. -- Laura P



I like the current routine, and it sounds very doable.  I like that it's split between weight training and cardio, I just need exercises for the weight training that I can do without a weight machine.  I do have bands I could use if that works.  I also love that I can use my elliptical for cardio, plus I go on walks with the baby (so I guess that is a bonus!). I am excited that it's only 3x a week, I have always thought I had to workout everyday to see results, so I am eager to see this work.  Besides the fact I don't always have time to workout everyday, but I can totally handle 3x a week. Thanks again!-- Erica E



My low weight this week was 159.8. My patients notice and I get positive feedback from them. I wish I could say I'm 159.8 all the time but it just doesn't work that way. Still...I know weight loss and strength gain are happening because I take the stairs more often and don't feel exhausted. This week I am am going to do the 16 floors stair "lunch" workout at the main hospital. I hear it's brutal and I should bring good shoes. You keep me on track like no other. Excellent program...Matt.-- Leslie S



I love this website! Just need more encouragement around me to keep going. No, just checking in with you is keeping me accountable and even when  I have a weak moment I know I will be checking in each week and that keeps me going. Had to put my jeans in a HOT wash to shrink them down a bit. They are too loose. And bought my first pair of pants that are a size smaller.( first time in 5 years). I feel really good. My hubby thinks I feel good too :) It has been a good week. Still working out every other day with my strength videos. I am doing the whole body one and butt and thigh interchangeably and I feel more toned all the time. The weight is going slowly but i am losing inches every month. -- Denise S



Down 8 pounds since I started now. Thanks! My clothes are fitting a bit better and I am beginning to feel tighter and more firm and stronger. Loving the workouts. Eating pretty well. Those blessed carbs keep tripping me up though. It will be really interesting to watch my measurements and see how they change over the next few months. Might need that new Winter wardrobe yet :) One of my pairs of work pants (that I just bought not too long ago) is actually too loose now. I have to wear a belt with it and will probably have to get it altered soon if I keep going the way I've been going. So that's a great sign. And I think I'm starting to be able to see a change in my face and waist. It's just hard to tell since it's such a gradual change. I can especially see the difference in photos. --Katie



The nutrition plan looks great – I was afraid at first that I would be going hungry (isn’t that what a diet is? Hee hee) but not at all, the portions are fine.  One thing that is kind of a joke around my family is how I do not like “fuzzy vegetables”, things like cauliflower or broccoli or asparagus and such, and it doesn’t seem like there is a lot of that.  That being said, I made a commitment so if that happens to show up on the plan, well, I will try to eat it at least once before I beg for mercy!  The change to the exercise plan looks fine as well – thanks-I am laughing at this one, when you changed my first routine to the TVA, (thanks, it is working great) I thought this would be an easy exercise to do, hah! I think they made my abs more sore than the sit-ups!



Thanks for your continued support Matt, your encouragement is one of the main reasons why I am doing so well. This is by far the most successful training I have ever had.
-Down two pant sizes, and two shirt sizes. Still not ready for a photo yet, maybe a couple more months...
-I climbed a 12 foot ladder multiple times this week and every time (even multiple times on the same day) no knee pain or heavy breathing - I don't even think my heart rate increased.
-My blood pressure is at my target.
-I finally did a whole set (20) on those doggone Iso-Abs! Now for two sets.
-I am maxing out the total gym on my rowing exercises, I am having to add dumb bell weight to get the proper effect.
- I have never been so motivated before, this is pretty cool (and new) for me.  Thanks for getting me on the right track Matt! (and keeping me there!) I will let you know what the doc says of course. 
-I shopped for smaller clothes! yippee!
-I like the new core exercises you gave me - thanks for that. It is funny how when you read them you think to yourself, "Those don't look too hard..." And then when you do them... hah!
-I have to say this Matt, (and I want to shout it to everyone I see)  "My knees do not hurt anymore, at all!"  No limp, I walk straight, no pain killers - this is so cool.  I thank God that he helped me put the rightsearch phrase in Google that led me to you.
- I ran out of belt holes in another belt, guess I have to get a smaller belt.... -- Rick B



Thanks, Matt - 6 months ago I never thought I would ever be able to do this type of thing ever again and now I am already planning the next longer one! I have a couple of pics from the hike, I may be ready to post a "before" and a "current progress" pic on my journal, not sure. But one thing I know for sure is that I walk with a lot of confidence and I feel so good about myself and the progress I have made so far. Thanks for the guidance and the counseling Matt, we couldn't have done it without you. - Rick and Elise 




Thanks for the encouragement!  The routine looks great!  I didn't see it last night before I left work, but I am planning on starting it tonight. It was very hard to go to the gym on Monday, but yesterday I committed myself to doing a hard workout, and I felt GREAT afterwards.  It was awesome. Today I'm going to start with the exercises you recommended, and I'm looking forward to it. -- Lauren B



Well, I lost a half inch in my waist and thighs. Good stuff!! Just wanted you to know I literally just finished my exercises!!!  LOVED them!!!  I so love doing the weights, I always have.  Never enough motivation to stick w/'em though.  The neat thing was I started my workout and before I knew it my 5 year old daughter was joining in with me!!!  I have two sets of little weighs so she had one and I had one.  It was great!  Then, even though its pouring down rain here in Charlotte, we got all set and she rode her bike and I ran.  It was wonderful!  It felt so good for my body to be alive again!!  The rain felt so good and it was such a great thing.  I used to laugh at those so devoted to their workouts that they would weather them no matter what...if felt good to be one!  :)  I am so happy!!!  Yea- I can do this!!!  :) -- Christine S



I'm half way to my goal.  I felt muscle fatigue from the exercises you gave me and that's a "good thing". I'll do again on Wednesday and have a day of rest with a mere blinding sweat workout on my famous elliptical (Sole).  I'm really not "burning out"...just staying on task with realistic thinking in my back pocket.. Literally everyone says they notice the change in weight (My brother blurts out during a family picture on Christmas..."Leslie...you're so little"  (Thanks Bry...I am smaller but not little...he did mean it as a complement.)   BTW... I am not going to push hard and crazy this week since it's my end of year vacation.  In fact my new goal is to be 164 on 1/1/2011. -- Leslie T



Thank you so much for the quick workout change...I love it and it is exactly what I was hoping for.  I am trying to acclimated to the website and finding my way around it...Just so you know, I will be doing my workouts at night because that is the only time I will have to do it in peace. I have three girls ages 12, 10 and 4 and I am busy all day with them as well as normal daily activities.  I have made a point to spend 1 hour a day outside with them playing in the yard, usually playing frisbee with this huge glider frisbee thing that my husband bought...I am really getting a workout from that when my husband and I throw it quickly back and forth to each other. Will my working out at night be a problem...I have heard that the time of day you workout can sometimes affect how your body will react to it....Is this true? -- Tracy T



Sorry I haven't forgotten I just need to make the time to go to my sisters house and do it since my web cam doesn't work. But best day today- I hit 149!!! Feels so great, and since I work out so much my husband has stuck to his weight lifting routine and we actually work out together now, loving it! -- Viki



My heart rate is decreasing much faster - a few weeks ago even with an 8 minute cool down my rate would be 128-130. Now with a 5-minute cool down I am down to 112. Also noticed that I have gained weight but body fat is going down. I think this is due to the obvious (lean muscle development) but also the less obvious - I am on Creatine so I am probably storing more water than I was 2 weeks ago. Great stuff - I bring my workout printout to the gym and write all my stuff down every time. My body shape is looking better already - so I am starting to care less about the scale and more about the body fat percentage. If I can't hit 189 but I hit 12-16% body fat, I'll still be happy. Strength increasing dramatically. seated chest press initially was 20 pounds, can now bench press 100. I think the creatine is helping - same improvements on all muscle groups. -- Matt K



I love the workouts as I have been using the equipment that I have, but I am ready to shake up the routine a bit...just a reminder of the equipment I have at my finger tips... a stability ball, 3 and 5 pound weights and a treadmill, I try to do the C5K running programme twice a week, and spin class twice a week....I want to continue working arm/shoulders and want to get rid of the belly fat... five pounds... yay!!! looking forward to hearing from you -- Allison M



I have lost an inch off of my waist and I weighed myself on the 11th of May and I lost 4 pounds. I noticed that since I have been working out 6 days a week and doing a variety of exercises that my energy levels have increased. -- Candice H



This is so cool I actually get to talk to a real life person!! I have signed up for other sites that mearly just track and suggest exercises I am so excited. I can take a pic of my body if you wanted to see what I am working with if needed. Really I don't know where to start or what to do :P lead my fearless leader! Thanks again Matt for your speedy responses! -- Tony



My waist seems slimmer. I have noticed my cardio capability is up. My core is stronger due to the exercises. My clothes are looser. -- Dale W



The exercises you added were great.  I didn't get to all of them tonight... but I did do most of them and they are the type of exercises I am used to... but you gave me new ones for the most part.  I like that... it makes the time spent a lot more interesting and fun.  After looking at the routine you put out there for me... I really feel like I can move forward with that. Again... you've really helped to explain things to me and understand what is happening... just wanted you to know it was appreciated muchly. I appreciate all of the time that you put into this "NEWBIE" in Alabama. I'm really becoming a lower maintenance addition to your website. I cannot tell you how much your website, your guidance and your patience has helped me in the process of getting started. -- Shelly M



I've lost 4 more pounds and another hole in my belt. Feeling great and maintaining the enthusiasm. I know my weight results won't always be this dramatic but my goal was to change habits as much as anything. I do see progress with that. The exercise program is great. The one legged exercises are a little tough but they are getting better. The ball has helped. My back has felt stronger since doing the stability ball exercises/other core exercises. I have felt better physically: more energy. This past week was not a good week for me. Wk of 1/10-1/17/10. This is a busy time of year for me at work and my husband's birthday was this past week. With having a family get together to prep for and working extra hours did not leave me lots of time to be sure i was consistent enough with my exercising. One day at a time this week, I promise i will be more focused and consistent with my diet/exercise. Also to be sure to include stress reduction techniques. Thanks for your patience with me and your continued support. I need to do this and see it through this time. -- Mike M



I just wanted to send this message to tell you that things are working out great...I'm down below 190 (189.5lbs 16.4% BF) now a weight I haven't seen in about 12 years.  I feel great and I am sticking to the program.  I have added a few exercises.... crunches, on my upper body day and one I call wood chopper...the same motion you use for chopping wood but with a dumbbell in your hand.  I have changed some of the SB exercises back to the bench because I can't keep the damn ball inflated.  Its gets so soft its more like a bean bag chair than a SB. My next challenge is that I am going on a month vacation ...20 days back in Canada with no gym and then to Bali for a 10 day Golf and Spa Resort before coming back to China.  I'm wondering if you can suggest changes to my routine for the 20 days with only free weights, no bench, no ball, just the basics.  Once I get to Bali I'll have everything I need there and more. I'll update everything next week when I get back to Canada and hopefully by the time I get back to China in early October the internet will have switched back to the way it was and I will be able to get on the website. Thanks for the help. -- Kevin P



I did lose 3.2 lbs this week, which I am proud of. Thanks for your help through this process. My body is starting to feel a little bit stronger and more stable. The core exercises have helped a lot. -- Robyn H



When I last measured myself, I had lost two inches in most areas, and since January I have lost ten pounds. The combination of spin and the strength training is making a visible change in my body, the difficult thing for me is staying motivated. -- Allison M



Happy I passed the 160 lb barrier and my current plateau. So excited to keep moving forward! I feel less tired all the time and when I workout at night I am alert in the morning following. Also, I noticed my pants are literally falling off lately. My pants are all literally falling off. I need to go out an buy smaller ones soon. Very good feeling! - Julie



Thank you for the updated routine. I like it and it fits my requirements exactly. I really appreciate your personal attention towards my requirements. -- Brenda S



Well, I have more energy and the shirts that were snug on me last month are no longer snug I can see the difference in my face- it is thinner and my overall appearance is better . I have been doing what you told me to do in regards to the bursts of energy, let me tell you, that is working. I have been working out every other night and tonight is the night. Let me tell you, I can feel the difference and when I am done, I am sweating so bad!!!! Thank you so much for your help. I can really start to see the difference. -- Olivia A



That looks great!  Thanks so much for modifying that for me and getting it done so quickly.  I will let you know how it goes after a couple of days.  I'm going to try it over the weekend, but really get into the 3 day/week routine beginning next week.  Thanks again...I'm excited to get started. -- Heather I



I have started to notice more muscle and I feel much stronger. -- Danica D



Just got back for the race an am getting ready to go see my daughter for a family weekend.  Wanted to let you know that I ran the 5k this morning and pulled in the best time I've had so far....I've attached the results below....I won 3rd place and a medal!!! Hooray for me!!! -- Nancy C



Continued improvement in muscle mass... Increased thickness in chest, lats and legs, slight decrease (.5 inch) in waist size… I think that any weight loss, due to loss of fat, is being offset by an increase in muscle mass. -- Eric W



You have a good site and a really good program there. -- Elyssa



I’m enjoying the workouts and the overall information provided on the site. Thanks! -- Tiffany L



I lost one pound, and went down in my body fat percentage. My goal was to lose 1.5 pounds per week, so I am a little short on that number. I am enjoying the weight program though. -- Jodie B



Thanks for the new routine, it is working out well- very challenging! -- Renee T



I had made contact with Matt and he designed a good strength training program I was impressed with… His support and quick responses kind of sealed the deal for me. -- Tiffany S



I joined May 20th and have grown stronger, slimmer, happier and more flexible... I lost 4 pounds and that is a lot off my mind, lol. I have done more than the home work out #2 and have included lifting the corners of my mouth to my ears a few more times a day than usual. Smiling is fun lol… June has brought me strength, flexibility and happiness. When I started I couldn't do push ups. Now I can do a set of 25 push ups in the knee position, take 60 second rest, do another set of 25 push ups, take a 60 second rest and then I try to perform as many more as I can and I get to 15. That is a measurable difference …I am more flexible and stronger and happier… I have really enjoyed the program. This is a very supportive, informative site. -- Cally A



Hi Matt!! I will commit to doing my routine as you have it scheduled. Today was my first day using my meal plan and so far, so good. I like that I do not have to spent several hours on the weekend preparing complicated meals and that the foods are available even when I am traveling. I am committed to staying within my calorie range in hopes that I will see a few pounds come off. That would go a long way in the motivation department. I have scheduled a weekly check-in with you on Wednesday evenings. Thanks for checking-in. -- Della O 



I am really thinking about what I eat now. I have also cut back to 1/2 of what I usually smoke per day and I am not smoking in my care at all now. I have been doing my workouts, and also doing extra on the days when I am not scheduled to workout-. I have lost 4 pounds this week! I am proud of myself. -- Jolene S



The first thing I noticed is that I am sleeping a lot better. I fall asleep faster and awake up less often during the night. This is exactly what I needed. I am sticking to the program and I am not hungry. I also made my water goal 5 of the 7 days since I started. This week I am going to get more into the exercise portion of the program. -- Jim K



Will do my contracts and stuff, but just wanted to answer your email. I am feeling 100% better… I love the routine you have devised for me so I'd like to keep it at least another month .. then maybe use some other stuff I’ve got in my 'gym'. -- Catherine W




Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.




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