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Changing Shape

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Home Fitness Workout - No Equipment

Difficulty Days Per Week Duration in Minutes Directions: At Home Workout Schedule
Beginner 3 30 Introduction: Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday).

Warm Up: Don't forget to start with 5 to 7 minutes that incorporates all of you major muscle groups.

Cool Down: Perform 10 minutes of low intensity exercise after your cardiovascular activity.


Program Activities - Home Workout Exercises

Exercise NameImages

One Leg One Arm Opposite Leg Reach Out


Activity Type: Home Exercise
Difficulty Level: Intermediate
Muscle Group: Core
Modality: Stability
Equipment: No Equipment
Sets: 1-4
Reps: 12-20


The Start:

* Place one of your hands onto your hip and stabilize on your other foot. Make sure to keep a slight bend in your balance knee with it positioned above your second and third toe.

The Movement:

* Keep your abs drawn inward towards your spine while you move out your opposite foot and extend it. During that same moment, reach out your free hand, directly to the front of you.
* Hold for a short time, and then return to the starting position and repeat while keeping your abs drawn in throughout the entire movement pattern.


Multi-Planar Lunge


Activity Type: Home Exercise
Difficulty Level: Intermediate
Muscle Group: Legs
Modality: Strength
Equipment: None
Sets: 1-4
Reps: 12-20


The Movement:

* Pull your abs from your belly bottom to your spine.
* In proper posture, step out in front of you and in a controlled manner, slowly moving down, splitting your weight between the knee, hip and ankle joints.
* Move back up to the start using the strength from your legs and hips.
* Duplicate the movement on your other leg, then transition to lunges out to your sides and finish with turning lunges.


Squat with Integrated Rotation


Activity Type: Home Exercise
Difficulty Level: Beginner
Muscle Group: Total Body
Modality: Stability
Equipment: No Equipment
Sets: 1-4
Reps: 12-20


The Movement:

* Look straight ahead while completing this movement.
* Stand in an athletic stance, feet slightly outside the width of your shoulders. You hands will be in front of you facing the floor.
* Squat down spitting the weight between your hip, knee and ankle joints as you reach down towards the ground.
* Move back up, reaching and rotating with both arms.
* Slowly and with control, perform movement again.


4-Point Drawing In


Activity Type: Home Exercise
Difficulty Level: Beginner
Muscle Group: Core
Modality: Stability
Equipment: No Equipment
Sets: 1-4
Reps: 12-20


The Start:

* One all fours, knees and hands, maintain your spines natural curve.

The Movement:

* Breath normally while pulling belly button to spine.
* The bottom of the abdomen should elevate before upper region.
* Hold for specified duration, relax and repeat drawing in.


Cobra - Floor (Alt Arms)


Activity Type: Home Exercise
Difficulty Level: Beginner
Muscle Group: Core
Modality: Stability
Equipment: No Equipment
Sets: 1-4
Reps: 12-20


The Movement:

* Lay down on your belly, with your arms next to your hips.
* Flex butt while pulling your belly button towards your spine.
* Elevate chest from ground while moving up and rotating a single arm.
*Relax and return to floor. Repeat with opposite arm.


Abdominal Crunch with Heel on Toe


Activity Type: Home Exercise
Difficulty Level: Beginner
Muscle Group: Core
Modality: Strength
Equipment: Stability Ball (SB)
Sets: 1-4
Reps: 12-20


The Movement:

* Lay down with legs straight out and flat on ground.
*Move right heal on top of your other foot’s left toes. Move your right hand under your neck for support and reach your other arm up towards the sky or roof.
*While looking up, move shoulders up till you feel your abs working.
* Stop where you feel comfortable and briefly hold before you move back to starting position.
* Complete your recommended reps and then complete the movement on the other side.


Push Up


Activity Type: Home Exercise
Difficulty Level: Intermediate
Muscle Group: Chest
Modality: Strength
Equipment: Free Motion
Sets: 1-4
Reps: 8-12


The Start:

* If too challenging, drop down off your toes and complete on knees.

The Movement:

* With hands spaced shoulder width apart, bend at the elbow joints as you lowing your body to the ground.   Please keep the natural contour of your spine during the entire movement.
* Push up and repeat.


Crawl Patterns - Out of Sync Forward


Activity Type: Home Exercise
Difficulty Level: Highly Advanced
Muscle Group: Total Body
Modality: Stability
Equipment: Partner
Sets: 1-4
Reps: 12-20


The Start:

* Keep abs tight, chest up and shoulders back during this movement.
* Move feet shoulder width apart with toes somewhat positioned out.

The Movement:

* Start with your hands directly below your shoulders and your feet right underneath the hips.
* Move your right hand and left foot forward in a walking movement.
* Complete specified distance or time and repeat.

Cardio Workout Program

Exercise NameDays Per WeekDuration in MinutesIntensity
Elliptical42050-65% HR Max:

Perform cardio activity AFTER weight training.


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I ran into a person that I met at the gym before Christmas, and she said, WOW holy--u r looking fantastic, really fantastic. I thought that was very nice for her to comment, but goes to show you that after about 2 months, my body is continuing to change for the better. YAY for me!!! I did my first full workout for about 2 hours (45 minutes of 70% cardio with interval style approach) and 1 hour of weights, 15 minutes stretching on Friday. Saturday I was able to to 1 hour of cardio (30 min on the elliptical, 15 minutes on the treadmill, and 15 minutes on the rower), Today I did 30 minutes on a ski type elliptical (precor) and 15 minutes stretching. Starting Monday I will be doing 3 times a week doing my weights and cardio. I am feeling amazing!!! My "meatyness" around my ribs is disappearing as well as more fat is coming off my thighs and "praise be the lord!" my lower tummy (aka baby pooch) That sounds awful, but that is what it resulted from!!!

I am at 142 lbs, back on tract eating healthier (I was such a good girl and just used a a tablespoon of sour cream, on my baked potato for dinner at Swiss chalet and had the white meat, no skin, but I was so tempted. They do something to chicken skin that I find hard to resist, but I did it. I also joined a class at the gym on Weight maintenance, figuring I can learn more ( you know me) and meet some new and very wonderful people! I really should post some new pics of befores and afters, or during that is. You know, I have discovered that I was hiding from all cameras during my "fat" time and so there are not many to be found and those that are found are....argh, revolting to look at!!! I am still so much weaker than 2 months ago (anywhere for 1/3 or 1/2 strength) so my weights are so much lighter, but they are a challenge until my muscles wake up!!! I am so thankful I found you and your website....you have NO idea that I was so very close to giving up on myself and "health" happiness. It is like I am programmed to workout, and really miss it. -- Susanne A



Just got back from a business trip. I used the home workout you emailed me. It worked out great did that workout on Mon., Wed. and Friday also worked on cardio on the treadmill. I just want to let you know that Feb. I will be going to a AFAA convention and getting my PT certificate. I plan on renewing my membership with you for another year. I hope that I will be able to pick you brain. Matt, I think I am ready for you to change up my program again. I would like to start it the 1st of December. Not sure when my membership is up and due, but will like to renew for another year. I like the new program you created for me. The only exercise that is giving me anything trouble is the In & Out Clap Pushup. The first time I only could do 3 per set. Each time I do it I have been able to add one per set. In time I should be able to do 10 per set. Every 8 weeks I have a treatment for my RA and the nurse said that my resting heart rate is at 64 and my blood pressure is that of a 20 yr old. Also my doctor has decrease the dosage of one of my meds which I believe it is because of the work I am doing at the gym.  -- Mark J



That does look excellent to me, and I'll definitely let you know if anything gets uncomfortable, I'm looking forward to this, I think I just needed more guidance than some on the subject, which is why the DVD's and such didn't work, I didn't feel they were catered to me and I don't have the no how in this subject to create my own routines. Thanks for the support. -- Carlton P



I have lost more than 10 pounds, I walk about 3 miles a day so my legs have toned up a little, I am now taking a multi vitamin and I feel better physically, I'm eating healthier and I'm lovin' it!! -- Kathryn W



I'm feeling good and fitting in clothes that were tight and that I couldn't even fit in before. Feeling a lot better physically and more comfortable with my body. Having to wear belts with the old clothes to keep them on and can wear clothes that I used to fit in. Want to wait before buying new clothes to see where I end up....Am slowly increasing the number of sets with my upper and lower body workouts this week and am doing well. Lost 1.4 lbs. from last week and almost at the 30 pound loss mark, which feels very good! Really need to buy some belts; pants are fitting very loosely and needing to be pulled up constantly. Feel a lot more comfortable going to the pool, etc. Happy with the changes overall. Feeling great about the weight loss and the total of 32 pounds lost! -- Kevin S



I love the new routine. I will be getting a stability ball this weekend. I have to say I have been pretty impressed so far and am very excited for the final results. Thank you so much for responding. I really was skeptical as to whether or not you would. --  Carrie D



I have noticed my workouts changing. I am able to run more and further distances. I also have been burning more calories during my 37 minutes on the treadmill. It has been a steady increase. -- Amber R



Guess what? I met my weight loss goal today!!!! Yay! I get to install my 40 inch TV now and start on a new exercise and muscle mass increasing plan. So what do you need to know for updating my workout routine? I would still like to include swimming and maybe even running on the treadmill. How many days a week should I be shooting for? I have been pretty inactive the past few months so I should probably start out slowly and work my way up. Thanks for all your help, I'm very happy, proud and excited to start a new body mass index goal. -- Katie W



This is a great program because I feel like I am to be accountable to someone (you) and that is what is keeping me on track! I would have quit at day two had I not thought that you would check up on me. THANKS!!! I already feel better and have more energy! I am enjoying starting the day with a cardio workout, it gives me a good start to my day. -- Christal G



I lost another 1.5 lbs this week and just missed my 5 lb weight loss objective for the first two weeks. However, I am happy with the results so far. I had a slight improvement on the body fat measurements which was nice, but feel like I am stronger (gaining some muscle mass in arms, back, and legs) so I think I have lost more than 5 lbs of fat. My endurance is also better (which is nice). I need more sleep (especially in evenings after the workout), but I have more energy during the day. All in all things are going well. -- James H



I am now down 30 lbs since I started in Jan. so I have noticed I am able to get into smaller pants and I have enough energy to do a good workout. -- Flo W



I know that you are not a therapist and I don't expect you to be.  But, it does help me to talk to someone knowledgeable about fitness and nutrition such as yourself b/c I'll start obsessing about food, diets, and exercise.  Communicating with you via email helps me to keep things in perspective. -- CL



I like the current set up of the nutrition plan, it fits most days very well. The only things that will need some tweaking are the ingredients that sometimes are not available here where I live, and the fact that when I work in the ice cream production, I won't be eating lunch, and the calories I get from tasting must somehow be counterbalanced in my plan. The fitness plan looks good. I can do the exercises without any major problems. I could use some alternatives for the exercises with machines, for when I'm on the go. -- Anne



I am very happy with the fat loss, now people are saying they barely recognize me....I think that is in a good way.  HA HA HA.  I have recommended your site to about a dozen people.  I think I have sort of plateaued again at 152-155.  which is ok, since I know the fat is coming off.  Still from extremities and face, but now from my tummy.  But since I am working the glutes too, the muscles back there are toning and growing so the measurement isn't changing. but I see difference.  What is the healthy BF measurement  15-25%.  Sort of my goal that I feel I can get to since I have lost 13% in 5 months!!! Thanks again COACH!!! -- S E



I am stronger and bought new clothes and a sweater dress and it SHOWS all my hard work. I am doing planks every workout and sometimes at home while watching tv. I do at least 2 for 90 seconds and during workouts I do 3. They are killer, but THEY WORK! Today at the grocery my husband asked if I wanted diet pepsi and I said no....Ii only have 2 a week and used to have 2 a day, now I drink Water!! -- Tamara P



Working out has become easier for me. I actually kinda look forward to it. :) I'm shrinking! LOL I never thought it would be this easy to change my ways. I like that can eat what I want and not be restricted to certain foods. I stay away from sweets and fatty foods though and I'm ok with that. I've learned to stop eating when I am full and to watch my portion size. It's going great. I even did well over Thanksgiving. I gained 0.5 and I'm ok with that. I didn't pig but I still enjoyed the day. :)



I have noticed that I am able to do more reps with my workout and not get as tired during my cardio. The workout is still working for me though. I can feel it the next day.



I was very happy this morning with my weigh-in and have now lost a total of 20 lbs. Really noticing how my pants are fitting and I am having to pull up the larger size that I was having to wear and last week was able to wear a pear of pants in the smaller size that I hadn't worn in a long time because they didn't fit me anymore. Thanks Matt, I checked it out and it looks good. So, to me, it looks like you have me doing upper body two days and lower body two days, with a day of rest in between and cardio every day after the lower or upper body. I feel that I have been doing well with the food logging and as I said before, enjoy that it keeps me accountable. I really liked the upper body workout and felt that it challenged me and provided a really good workout, the iso abs prone with hip extension was very challenging, but I could definitely feel it in my abs and hope to get even better at it. -- KS



I did the workout again today and first, THANK YOU, I cant believe I actually look forward to working out! Inches are coming off, weight is not! In the month that I've been working out 3x week I have gone from only being able to do 10 minutes of cardio on the bike to 40 minutes! I feel a million times better mentally too. My usual comment...THANK YOU SO MUCH. Your quick responses and guidance has been a huge motivator for me and you have not told me that I am a pest yet! -- Kendall  G



The workout plan feels good. A few of the exercises are a bit of a challenge as they are totally new to me. Nice to be getting back to working with some heavier weights! I have now lost 5 pounds and lowered my Body Fat to 21% (which was my initial goal!) My pants are getting quite baggy - I think I need to go shopping! I am very pleased to see the fat disappearing from my mid-section - I actually get glimpses of my abs!!! My muscles are showing a nice tone - especially in my arms and shoulders. I am very please with my progress to date. I feel great! Thank you for your assistance with my program.. I am very happy with my progress and have achieved my goal of 21% body fat and 130 pounds as well as improving my overall fitness level and fine tuning my eating habits.  I am maintaining my successes. -- Diane G



Tried out my new workout at the gym.  Good core workout, something I have really been needing.  Over all, the program is working well for me, and I feel healthier and am losing weight. -- Vivian H



I look slimmer! I lost about 3 pounds since the last check in. Measuring my waist, I also have lost an inch there too! Very exciting progress, I'm happy! Well the pounds keep falling away, but more importantly I am going to have to buy some new pants soon as my current ones are getting very loose in the waist! The workout routine is going very well. On my off days I walk through the nearby park or do a session from an Ab workout DVD a friend gave me. The visible changes are very visible and friends are taking note! Woot! -- Daniel N



I think the workout routine is just what I need to get started and more confident in my body post back injury. I think I will be ready to increase it (#exercises, intensity, length of cardio) in a couple of weeks.  Thank you! -- L Moseley



That's amazing - Thanks a million! The workout looks great. One more thing, how do I add a workout on a separate day? Right now my routine includes three days of working out, but I'm going for a long bike ride on Saturday morning and I'd like to add it so that its visible on my daily activity log. -- Olivia S



I am trying to determine my fastest 2 mile run time. I tried running with a 7 minute 8 second mile. I finished my two miles in 14:16. I didn't feel tired in my legs and thighs, so I think that I can accomplish a faster running time than has ever been recorded for me at my next Physical Training Test. I am glad to hear from you. I have been busy with my work and my fitness plan. I enjoy bringing my own lunch and it has helped me to gain some control over my nutrition. I was unable to get to the dining facility during their dinner hours, and the food is not very good there. Belonging to this program has turned me around. Cooking is a hobby of mine, and it helps me to have a plan in place for myself. Things like grocery shopping are easier, and the prep has all of the guesswork taken out of it. Very good food and no guilt, makes for a fresh outlook on the fitness scene. Thank you. I am finding out that this program really works. Kudos.-- E V



I find that knowing I only have to workout 3-4 days a week has VASTLY improved my attitude! I haven't missed a workout yet, and I know I can maintain that frequency when things get hectic. Mmm, maybe a little slimmer. I am down a size in jeans, which is cool since I have only lost about 5.5 lbs. Of course, I was already kinda "between sizes" but it's nice to wear an 8 and have it fit right! -- Rebekah H



Started to loose weight again so the changes that you made in my workout have paid off. Down another 1.5 pounds this week. Only 6.5 left to my goal...I'm excited. -- Kevin P.



Thank you for encouraging me to keep plugging away last week when I was so discouraged with the slow weight gain. This is the longest I've ever stayed with any diet/exercise/healthy living program. I am enjoying the workouts. I thought I would be very tired after doing everything you recommended, but after about 15 minutes or so I am finding that I have more energy the rest of the day. -- Julie J



Thanks...you nailed the workout routine. -- Marty



Hi Matt!  Thanks for the changes-- I already do have a ball, (using it as my computer chair at the moment-ha!) so that's good. I like that you're giving me upper body work, since my legs already get a great workout on the mountain bike! I really appreciate the quick and attentive response! I gave the workout a try, and I like it!  (I'll do it again today after a run.) The balancing parts give me something to focus on, since just moving weights around is so boring.  I like being challenged like this, and hopefully within a week or two, my form will be better and I'll up my weights! --- Gwen W-N



You're so welcome for the referral...you really helped me change my life, and I mean that sincerely.  Josh and I had been talking about getting in shape for a long time before I actually started doing it.  I can't tell you
how much better I truly feel about myself and my image. As far as the new routine, it's awesome! I'll checkin after my workout later today! -- Sean



I am enjoying my workouts. I am going at 6 AM. I am making new friends with my goals. I am really glad to find this turnabout. I am seeing less fat around my body. It is easier to see the direction that my changing shape is taking. I am stronger than ever. I am interested in maintaining my workout regimen and further increasing my strength. -- Vic



I lost 2 lbs and have noticed I feel a little more energized during the day The upper body workout is beginning to make me feel a little stronger as well. -- Harold M



Thanks for changing my workout routines...I think it's very do-able, actually looks fun, easy and leaves me excuse-free. I truly appreciate the time you're taking with me right now. Once I get the hang of everything I hope you don't have to hear from me everyday. Until then, thanks for your time!!! -- Summer W



I looked over the new exercise workout you made for me and that looks good. So , in your opinion, if I follow the exercise workout and the menus that come up on my plan, I should be able to get near my goal weight by the end of 12 weeks?   I hope so.  Thanks -- Jacqueline



I love the workouts -- Keestra S



I love the new routine!!!  It is going great. -- Lindsay C



Thanks for the new plan-I will try it out today. Also, I have lost about 5 pounds since a month ago! I am so happy, considering I don't need to lose that much-mostly I want to tone up. The food tracking also really helps. -- Jenny L



It's been fun to be in my routine and I'm excited about taking on the second week. 4 pounds! Yahoo! -- Sarah R



But your workout is work for me My weight is down by 10 pounds and fat is down to 34 percent. Bring it on! -- Chris T  



Like I said this will take time but I can see that this is well worth it. I am starting today and I did run off some dumbbell routines. Thanks for your help -- this is a great program. I can see a change in suit size and my jeans. I have more energy and sleeping better. -- Bob K



23% bf!!! yes!!! .... So Happy!, but I have been working hard at it. Still so funny that the weight is so slow to come off my upper thighs and hips. However my tummy is disappearing and I am starting to see my rib cage an my oblique ripple. Oddly enough my calves are losing more fat and I can really see the muscle definition when I go up on my toes front back and sides. My arms are getting more definition too. Oh yes, my shoulders which were pretty small and getting more muscle so looking larger, but it helps too that my waist is 27" now. I am hoping to get my waist back to 21"...doubt if I could ever get it to 19" when I was in highschool, but then again who knows. What I funny goal eh? Oops my "Canadian" is showing. In high school when I had the 19" waist I started at 4ft 10....evenutally making it to 5' 4". My lower back strain is a non issue now. All healed and so is my bummed arm from the H1N1 shot, finally! Could you change my routine to be 6 days a week ? Any good stretches for the traps? Carried my daughter about on Thursday, 40lbs and on Friday, when I worked out, it was like they were still engaged, and did I ever get a headache when I did my reps, throbbing, so I did only one set of 8, backed down on the intensity, and came home and took advil.Been working out every day for 2 weeks, feeling great and I even did an hour zumba class on Sunday last. -- Susanne A 



By the way, I lost 3.8 lbs in my first week -- I'm not kidding -- and all I did was add the workouts and lots of water to my regular nutrition pattern. I lost 3.8 pounds in my first week. Also, things are already starting to "shift around" on my body -- it feels like it's starting to move to the "right places!" I was at a birthday party this week-end and, as a joke, all of the ladies decided to race up this hill at the park. I let the other ladies have a head start, and then I beat them all up the hill. -- Chiara M



Okay . . . I am signed up again and glad to be back! I held my weight around 170 during the holidays, which I thought was a good thing. But now I am still hanging around 170 and cannot seem to get past that. I am playing tennis 3-4 times per week. I have added a t'ai chi class which I am really enjoying. I am doing 35 min walks about twice a week. I tried a "move and groove" (high energy dance based) class at the Y which was fun, but was hard on my feet and knees (much worse than tennis). I am not sure I will be able to continue with that class. I had my annual physical today and my doctor is very pleased with the progress that I've made (me too!). According to her records I've lost 32 pounds and my cholesterol is well within the normal range with the "good" parts being high and the "bad" parts being low. --Liz



I noticed that my weight has dropped drastically! I went from 215 pounds down to 205 pounds already! I can see the physical difference in my shape. I also have more energy and I just feel better! I am really enjoying the program so far! Thanks for your help! -- James J



I feel great! I used to lose my breath going up steps, or really doing any strenuous physical activity. After a week, that has already gone away - I don't feel my heart racing and I'm not gasping for breath, which is great. Also, my waist has shrunk about an inch in diameter and my pants are already fitting a better, so i'm pretty excited at how things have gone so far. -- Josh P



This is perfect. I am so impressed. Thank you so much. I'll check-in in three days or so on the fitness routine and nutrition. -- Catherine N



Balance has improved, so I could up my weights already! I've been whining about having lost fitness over the past year, I'm thrilled that it is coming back more quickly than I'd expected... let's hope this translates to the mountain bike trails! -- G Wells 



I have lost another 7 pounds. I am fluctuating between 162 and 163 now. I have been doing the home workout and I have been running with my dog and walking him. I also went on a hike this past weekend and I will be doing sprints with this girl this weekend. There are a lot of active people at my new job so it has made it a lot easier. I have also been eating better. I haven't eaten out as much and I have been eating more fruits and vegetables. - Ann W



How refreshing to hear from a real person and thank you so much for the responses.  I have been looking for a web site or a software program for some time that does exactly what you are doing, being able to set up something just for myself will help to make the changes necessary to do this battle. The only other thing I would love to be able to do is plug in my own recipes and have suggestions as to how to whittle them down.
I do believe this is going to be a wonderful thing hopefully, for everyone involved. Thank you again. I have done meal preferences and a fitness routine to start out.  I am still looking around and getting used to it all. ps. love the grocery list as well! -- Lynn W 



I have been getting in shape since Jan 2010. I have lost 12 lbs and 10% bodyfat. I weigh 186 and have 18% BF. I would ultimately like to get to 10-13% BF. Really don't care about the weight because I'm trying to bulk up but would like to get the BF down. Is it better for building bulk to workout 1 body part per day or does it really matter? When entering workout results, can the day I performed the workout be changed or can I only change it to the days that I am not scheduled to workout that week? In other words, I missed Wed workout, can I enter it on Thurs when I do it or do I just have to add it on Sat when I wasn't scheduled to workout anyway? -- Christopher W



Definitely feeling better. I notice a change in my waist and overall tone. I think I am good I just need to stay focused on my workouts. -- Jana S



Good week of workouts. Weight seems to be stagnant, but I now fit into my 34 size pants...and they are not tight. Haven't done that in 5 years. -- Joe R



I really have relied on your info, motivation and assistance.  I am now looking forward to see what changes happen next month. I have noticed that now when I do intensity burst of about 1 minute up to 159 bpm, now my HR recovers to 114-118 in about 1 minute, but I stay an addition 30 seconds, drops to about 109-111.  I am finding it also harder to get into my zone at the beginning of workout, now I have to really push it after warm up, or punch with my arms when walking to increase HR.  I also noticed today that I was running after my Jessica 2 1/2 for about 20 minutes, I didn't get out of breath, barely noticed it, then it hit me, Hey, wow, I am getting fit! I can feel the workouts now benefiting my wellbeing.  Thank you so much for being there for me Matt!! I am entertaining the thoughts of perhaps becoming a certified fitness professional and will look into some programs soon and see if that is what I want.  I figure that since my health has been helped so much, I think I want to help others.-- Susanne



NOW I was commuting TWO hours a day back to the town where we moved from--an hour there and an hour home...so if I didn't have time to exercise before I DEFINITELY didn't have time now...I was up at 6 ish and on the road by 7:15...home again by 6pm..in bed by 9 to get up and do it all over again.  That crazy cycle went on for two years.  OH and all this time, I am not caring at all what I eat...I'm not out of control, but definitely not counting calories or even caring what goes into my body.  Finally a job opens up closer to home and I cut my commute in half and I am excited because we are moving into our newly built home and we have a workout room and I am going to have ONE EXTRA hour a day now since I'm not commuting for such a long time.  I will use that hour to exercise and start getting in shape.  HA...that plane never got off the ground...I might have exercised like 20 minutes or something like that, but then I would begin justifying why it was OK to eat such and such...because I exercised ...I was just replacing the calories i had burned ...probably in excess in all actuality.  I also feel that I felt so lethargic when I tried to exercise because of what I was fueling my body with...so it made me feel like I wasn't getting anywhere.  I didn't feel better when I exercised.  So then my weight continued to climb.  I could hide it in my clothes, and refused to buy larger than a size 10..I thought that size 10 was my life's destiny...always a 10...I think the turning point for me was my annual physical.--March 12 of last year..I stepped on the scale and was 137!  OMG!  only a few more pounds and I would be as heavy as I was FULL TERM with my first baby!!  I found out at my physical that my thyroid was underperforming...which explained a lot about how I was feeling physically ...fatigue, neuropathy (tingling sensations) in my legs, lots of symptoms that masked pre-menopause...So now I'm on medicine for life but that's OK.  It was time for a change...time to get HEALTHY...not just get SKINNY.  I never felt like I LOOKED overweight, but finally got tired of the way I looked in the buff...I hated that my boobs rested on my belly fat.  ugg.  I was forever making excuses and decided it was time to be done with that...to formulate a plan and get it going.  I was ready to exercise at home, but didn't know what to do and I knew I didn't want to do what my husband did...he wasn't a good "teacher" for me.  That is when I did the GOOGLE search of "home exercises" and found your website!  Life hasn't been the same since.  I've learned so much about myself and can't thank you enough for the encouragement and expertise you have shared with me...I am calorie conscious now...I am guilt ridden if I skip exercising ...I WANT to stay in shape....I love my strong abs!  I'm glad my baby fat is gone...I am proud of the strength and endurance I have built up...I am excited to wear a bikini for the first time since my honeymoon almost 20 years ago!!  I love looking for size SMALL tops and size 4 or 6 pants...and having to wear a BELT!    I like it when my daughter tells me that I have a small butt (that just happened this morning)  It makes me feel good when people notice I've lost weight and I am so happy to tell them that I have a personal trainer--ON LINE!  (still makes me laugh a little to say that) 26 pound weight loss is not huge and I never would have thought I needed to lose 26 pounds, but I think I have found a place of contentment in how I look and I want to hang on to it.  I've worked too hard to go back to my old ways.  Don't get me wrong...I'm still tempted every single day with food.  And I am WEAK!  I fall off the wagon a lot, I just tell myself that I have to get back on.  And seriously I am thinking of doing that certification.  I want to be able to share what I've learned and really help people.  It just has to be the right time for me to do it and I don't think that's right now...for financial reasons and also in consideration of time.  So there it is..the story of me and how I got to be where I am and what I went through to get there.  NOT THE END....it's only the beginning of my "healthy" life.  :o) -- Angie L




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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