Weight Loss Questionnaire : All I need to do is ask you a few simple questions to figure out which program to direct you to.

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First of all, how much weight do you want to lose? *

What types of diets have you tried in the past? *

How do you feel these have worked for you? *

What's the main reason you want to lose weight? *

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5 Tips to Stop Falling Off the Weight-Loss Wagon

I’m sure many of you have experienced this at some point in your weight-loss journey:

You’ve just found the magic solution to losing the extra weight and keeping it off forever. You figure out what to eat on the plan outlined, buy the groceries needed to adhere to it, and adopt the exercise regime it recommends. You follow the program strictly for two weeks, and guess what? You lose some weight, you feel better, and you like how your clothes fit. Success!

Then ___________ happens.

There was birthday cake at the office. Your partner left you. Your boss reprimanded you. You went out to lunch with your coworkers.

Before you know it, you’ve had a “snack-cident.” It crept up on you without your conscious knowledge and drove your head into a bag of potato chips.

After your snack-cident, then comes the wall of shame that sends you into a pit of despair and self-loathing. You ask yourself: “Why did I do that? Now I’ve really blown it!”

Feeling like a failure, you ditch your diet and fall back into your old patterns. The weight you lost soon comes back, along with a little extra.

Why does this keep happening? Below are 3 of the common pitfalls that set up unrealistic expectations and can lead you to fall off the healthy weight loss wagon. I’ve also included 5 tips on how to develop an approach that will stop you from engaging in that unhealthy cycle you know all too well and that will help you ultimately reach your goals.

Pitfall #1: New beginnings
Human beings enjoy things that are new and exciting. It may sound strange, but sometimes it’s fun to start a new diet or exercise routine. You get to try new recipes and new workout routines and there’s all these gadgets that track all your metrics. But, once the initial excitement wears off, we tend to get bored.

Pitfall #2: Short and sweet
We also tend to have short attention spans and want immediate results that don’t require a lot of suffering on our part. Suffering doesn’t have to be physical pain — though the soreness you might feel when starting a workout routine could count — it can also be the annoyance of not ordering your usual unhealthy coffee beverage or avoiding the fries or preparing healthy meals ahead of time instead of vegging out on the couch.

Pitfall #3: Unrealistic expectations
If it were possible to lose a huge amount of weight in a short amount of time and keep it off for the rest of our lives, none of us would be in this situation in the first place. Sustained, healthy weight loss and maintenance takes time, endurance, and patience.

Here are 5 tips to avoid those pitfalls and set yourself up for success:
1. Focus on the Big Picture
Acknowledge the desire for novelty and meet these needs in other areas in your life before the newness of the diet and/or exercise routine wears off. For example, you could try a new sport or hobby. Also, look at the rest of your life and what realistic, sustainable changes or allowances you need to make to meet your goals. Include special occasions like birthdays, meals out, and vacations into your overall plan.

2. Become a Mental Endurance Athlete
Think of weight loss and maintenance as a marathon rather than a sprint. If you reflect on your struggle with weight, you’ll probably discover that it took you years to get to where you are today. Similarly, it may take years to find success in your weight loss journey and to stay there in the long run.

3. Be Realistic About Human Nature
Accept your weaknesses. For example, if you know that an upcoming family gathering will be stressful and it will be hard to stick to your food plan, work around it by planning ahead. Consider what you will eat ahead of time and figure out a way to de-stress afterwards that doesn’t revolve around food.
Remember that being healthy is hard work and doesn’t come easily and you may not always enjoy the process. Expect tough times when you are bored of your meal plan and feel like rebelling or resent having to work out because you just don’t feel like it that day.

4. Celebrate Your Successes
We tend to flourish and succeed at goals when we are praised. Instead of giving yourself a label like “failure,” when you go off-plan, tell yourself it’s okay and accept that you’re “a work in progress.” Stay away from extreme labels that make you feel hopeless (“failure” is one of them), or set unachievable standards (like “looking like a supermodel”).

5. Develop a Strong Support System
Many people find that they are more successful with long-term weight loss when they involve others in the process. How could your partner, family, or friends support you in your goals? Could your share healthy meals or exercise together? Or could they be a support line? If you’re feeling like skipping your working or eating something you shouldn’t, could you text or call them to help you get motivated to stay on target?
Invest in counseling. There is a tendency to slip back into old eating patterns after an initial weight loss due to how we deal (or don’t deal) with our emotions. A therapist can help you pinpoint patterns when faced with upsetting emotions and help you address problems when they arise instead of stuffing them down with food.

Lacey Lost 22 Pounds in 90 Days and Won $500!!

Lacey Davidson lost 22 lbs. in 90 days with P90X and Shakeology. She entered her results into the Beachbody Challenge, and won the $500 Daily Prize for July 5th!

Tell us about your life before you started the program. How did you feel about yourself and your body?

I was sad, sluggish, and felt very insecure. I looked at the challenge ahead as an uphill battle that seemed impossible. I thought about wanting to be healthy all the time, but just wasn’t consistent, and lacked the discipline to implement the things I knew I should be doing. I didn’t like the way I felt or the way my clothes fit. I was embarrassed with how unhealthy I had gotten. Playing with my kids was difficult because I had very little energy and was tired all the time. Everything felt hard. I felt defeated.

What inspired you to change your life and begin your transformation journey?

I knew I wanted to make healthy changes but kept believing all the excuses we tell ourselves. I don’t have time, I can’t, I’m too weak, it’s so easy for everyone else, etc. They aren’t true. I saw a few different inspirational posts from friends and one talked about a Challenge Group for January. I thought that having the support of others to help motivate me would give me the push I needed, and I was right. As soon as I joined the group, I immediately felt like it’s now or never and I wanted to prove to myself that I could do it. Was it hard? Yes. But it would be worth it in the end.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody help you overcome that challenge?

One of the huge challenges was trying to do it on my own. Another was not having a set plan to follow. The Beachbody programs make it easy. They tell you what to eat, how much of it, and which exercise to do each day. I printed my meal plans and workout schedule and followed along. It made things way less complicated, and the easier it was to follow, the more likely I was to get it done. Each day I put a checkmark next to the date on the calendar when I finished the routine. It gave me a sense of pride. One day at a time. One workout at a time. One meal at a time. Before i knew it… time passed… and results showed. I am convinced these programs set me up for success and am so grateful for the Challenge Group I was part of. Motivation is tough… but the support of others helps so much!

What in particular did you like about the program you chose?

I liked that it incorporated weights and the exercises were set up in a way that anyone could follow along. Regardless of your fitness level, you could attempt the move and do as many as you could for each rep.

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?

I lost weight and inches, but most importantly, gained muscle, confidence, and energy. I am so proud that I got through each exercise each day. It wasn’t perfect. Some days I had less motivation and it was tough to get started, so I would put on my workout clothes and procrastinate a little. But I always ended up doing it. I could have put forth a little more effort, but at least I finished each day. I was so proud to accomplish making it through. I am even prouder that I can finally fit back into my “normal” jeans.

How has your life changed since completing your Beachbody program?

My life has changed for the better. I am healthier and happier. I play with my kids more, am part of a group that rock climbs, and I have a lot more energy. I lead an active and clean eating lifestyle and feel the positive changes in my mind and body.

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?

The group’s support helped more than I know how to describe. Seeing others post made me feel normal, gave me ideas, and helped motivate me to do my best. The inspirational quotes my Coach posted were great reminders that just added fuel to my fire which led to my success. Every time I posted something, group members would comment or like it, making me feel good and helping me to keep going. Knowing I had to post to the group helped to keep me on track too. Even though they didn’t judge me either way, they just supported me and wanted to see me do well.

How did your Team Beachbody Coach support you on your journey?

My Coach helped push me and give me confidence. I wasn’t quite sure I could do it at first, but reading all the uplifting and motivational posts helped to change my thought process and convince me that I was capable. She also kept the group members interactive by asking us questions and having us post pictures. This helped us give each other ideas on different foods to try and helped us support and motivate each other. Having others there for you makes a huge difference.

How did a Beachbody supplement, nutritional product, or program (such as Shakeology or Beachbody Ultimate Reset) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, or digestion/regularity?

I started my journey with the 3-Day Refresh, which was a great way to cleanse all the junk and jump-start my healthy eating. I then did P90X and used Shakeology as a supplement. Shakeology was my lifesaver. The convenient little packets were easy to take with me and made sure I didn’t skip a meal and that I got all the nutrients I needed to support the extreme workouts. I needed the fuel to be able to perform and get the results I wanted.

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes.

30 minute home workout to lose weight

30 minute home workout to lose weight

A 30 minute workout plan provides the exercise necessary to burn calories and help you stay fit. When combined with the correct diet, a 30 minute workout also helps to burn stored body fat. If you want to lose weight, a combination of exercise and diet is the only way to reach your fitness goals.

Where Do You Start

The first thing you need to get out your mind that you don't have time to exercise. If you are really that busy, then it's even more important to find time to take care of yourself. Regular exercise not only helps you trim down and firm up. It also relieves stress and instills an overall sense of well-being.

Time is a factor when trying to schedule exercise, but with 24 hours in a day, you should be able to find 30 minutes for yourself at least three days a week. If you don't have time to get to the gym, you can put together a 30 minute workout plan that can be done at home. Before starting any exercise plan be sure to talk it over with your doctor.

What to Include in a 30 Minute Workout Plan

When working out for 30 minutes, your plan should include:

• Warm up
• 20 minutes of resistance training
• 10 minutes high intensity cardio intervals
• Cool down

Exercises to Incorporate:

Thighs

• Squats: With your feet planted about shoulder width apart, keep your back straight. Bend knees as if sitting, but don't let your knees go in front of your ankles. (10 reps)
• Lunges: Start with feet slightly apart. Step forward with your right leg and lower your body until your right knee is lined up with your ankle. Return to starting position and repeat with the left leg. (10 reps)

Core, Butt and Hamstrings

• The Bridge: Lie on your back with knees bent and feet a comfortable distance apart. Slowly bring your hips up while keeping the small of your back on the floor. Squeeze your glutes, hold and return to starting position. (10 reps)

Core, Chest and Arms

• Push-ups: Lie face down. Place palms on the floor shoulder width apart. Foot placement will determine what level of difficulty you want to perform. If you're a beginner, place your knees on the floor and push up keeping a straight line from your shoulders to your knees. For a more advanced push up, place toes on the floor and push up in a straight form from shoulders to your feet. (10 reps)

Cardio

• Cardio exercise can include walking/running in place, an elliptical trainer, the treadmill or other piece of fitness equipment. The key to this part of your workout plan is to use intervals for ten minutes. For an interval, kick up the intensity for bursts of 30 seconds, and then slow it down for 30 seconds, and keep going until you've completed your 10 minutes.

How Often Should You Exercise?

Follow the above exercise routine three days a week. On your off days, enjoy a 30 minute walk. Once you get the idea down for the flow of a 30 minute routine, feel free to add your own exercises for variety, but be sure to target all the muscle groups.