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Some important FULLfitness tips to remember
Take your capabilities into account and modify if necessary
- Duration (time)
- Duration of rest/recovery phase
- Number of repetitions
- The exercise itself
Listen to your body.
It’s important to listen to your body’s warning signs and respect your limits. The harder you push yourself the more drastic the results. That being said, while you’re encouraged to work hard by stepping outside of your comfort zone, DO NOT push yourself past your capabilities. There’s nothing wrong with modifying an exercise when necessary. Listen to your body and don’t cross a line that may cause potential injury or harm. When it comes to fitness, always err on the side of caution.
Check your intensity.
- If you feel that you’re working at a level that is too difficult and cannot be sustained, reduce the intensity.
- If you feel that you’re not working hard enough, increase the intensity.
Want to push yourself extra hard?
For added intensity you can incorporate free weights, resistance bands, ankle weights or other equipment into your fitness routines. Just remember, you are responsible to push yourself no further than the limits you are capable of completing without harming yourself.
Quality over quantity, maintain good posture and form.
When it comes to exercise, quality always trumps quantity. Rather than focusing on how many reps you can push through, your focus should always remain on proper posture and form. If you notice you are compromising form for speed or quantity, you are doing yourself a massive disservice. Sacrificing form does not promote optimal muscle use and can end up resulting in injury.
Your core should be tight at all times during an exercise and your back should remain straight with little to no arch. Don’t slump!
How should you begin? It is always important to start your workout by warming up for at least 2 minutes. Just like you shouldn’t start your car in the cold and speed off without allowing time for the engine to warm up, you don’t want to jump into a workout without warming up. Warming up improves your athletic performance and reduces the risk of injury. A proper warmup will increase your muscle control, flexibility and range of motion.
Why cool down? Just as it’s imperative to start your workout with a warmup, it’s equally as important to cool down after. Cooling down doesn’t have to be complicated; it can be as simple as walking in place for 2 minutes. Cooling down gradually brings your body temperature, breathing and heart rate back to its normal resting level. This helps continue to circulate your blood so it doesn’t pool. Not cooling down is like going from a 100 MPH to zero with no breaks—not a good idea!
What does stretching do? Stretching improves your flexibility, relieves tension and helps prevent injury. How should you stretch? A stretch should be a smooth movement, held for 15 to 30 seconds. When you stretch, you should feel mild discomfort but not pain.
I start my day by stretching for a minute or two as well as after each workout. Sometimes I even stretch a few minutes before bed!
Water and working out go hand in hand. Not only does water help regulate your internal thermostat, it shuttles nutrients and oxygen through your entire body. It lubricates your joints so you can move easily, keeps your muscles hydrated to prevent cramping and helps you sweat, which cools you down! Think of water as human WD-40. Try to take a drink of water at least every 15 minutes during your workout.
Be one with your breath!
When exercising, it's imperative to get in touch with your body and be aware of your breathing. Deep, controlled breathing throughout a workout is vital. It feeds your muscles with more oxygen as well as helps protect your back and engage your core.
How do you breathe properly while working out?
Let's practice! Start by taking a deep breath through your mouth or nose, causing your belly to rise, like filling a balloon. Remember you want your belly to rise, not suck in toward your spine. Exhale slowly out your mouth, causing that “balloon” in your belly to deflate.
When do I inhale versus exhale?
Inhale during the resting aspect of the exercise and exhale during the working aspect. An example of this would be to exhale when coming up into a sit up and inhale upon release, bringing you back slowly against the ground.
Remember to “breathe and squeeze!”
Two things to remember at ALL times when working out: BREATHE and SQUEEZE. Be aware of your breathing pattern and contract the muscle group you’re working while also contracting your core. Keeping your core contracted during an exercise not only promotes optimal muscle use but also helps to protect your back. When exercising, tell yourself “breathe and squeeze, breathe and squeeze!”
Get motivated through music.
Do you get bored and have trouble staying focused while working out? Don't worry, it's not just you! When you occupy your mind while working out, you distract yourself from the effort and energy you’re exerting. You can do this through focusing on your breathing patterns, watching yourself in the mirror, concentrating on form, being aware of your body sensations or my favorite, listening to music.
When I work out, music is a must! Without it, my level of motivation drops dramatically, and I just can't get into the groove. I always put on music that pumps me up. Before I know it, I don't want to stop moving; I persist longer and at higher intensities!
BPMs set your tempo and your intensity.
When selecting your music, consider the tempo and beats per minute (BPMs). The more BPMs, the faster the tempo.
For your warmup and cooldown you may want to choose music with a slower tempo of less than 100 to 122 BPMs. When you’re working out at a moderate to high impact level, consider using music with higher BPMs, such as 122 to 160 BPMs.
You can do this by searching for music with a certain range of BPMs via the internet (example: Today’s Hits Higher BPM).
Do you need equipment for FULLfitness workouts?
Some workouts will incorporate free weights but many simply use your own body weight as resistance. You will need a stop watch or timer for certain workouts. Other than that, all you need is yourself and some good old H2O!
Push through crunch times and remember that something is always better than nothing!
We all have busy days. Recognize your time constraints and the benefits of properly managing your time. If you don’t maintain regular exercise, you will lose all the improvements you worked so hard to achieve. Your results will vary depending on your level of commitment; discipline, dedication and self-control play a major role in this.
Set realistic goals.
Your body type, shape, size, strengths and abilities play a major role in your results. When you set mini goals you make progress more attainable. If I think about light at the end of the tunnel, I was to see it; I don't want to have to run a marathon to get a glimpse. Set realistic, achievable goals with this in mind. It is always better to surprise yourself and surpass your goals than struggle to achieve unrealistic ones! Try to lose 5 pounds, not 30. Start by exercising 10 minutes, not an hour. When you reach your mini goal, give yourself a huge high five and create a new one!
Featured Fitness Programs
Start at the beginning...or choose a package that’s right for you. Each package works your full body and comes with guides and printables to help you on your journey!
- Weeks 1 thru 4
- 10 to 25 minute workouts
- Weeks 5 thru 8
- 30 to 35 minute workouts
- Weeks 9 thru 12
- 35 to 40 minute workouts
- Weeks 13 thru 16
- 35 to 45 minute
Your Fitness Journey Today
1. Easy To Get Started
This is where your journey begins! With an abundance of resources at your fingertips, choose the path that speaks to your area of concern.
2. Utilize Proven Strategies
Our stellar toolbox is complete with fitness challenges, workout videos, guides, nutrition tips and an array of printable checklists and cheat sheets... all designed to easily track your progress, crush your goals and overcome any hurdles that stand in your way.
3. Stay Connected with a Supportive Community
You’ll never be alone on your journey to loving movement! Join other women, along with the two of us (Pam and Kalie), in our private Facebook group where you’ll make friends, share ideas and receive encouragement anytime you need it.
Your Journey to Healthy Living
Challenges & Cycles
Challenges & Cycles
Tips to Maximize Results
Tips to Maximize Results
sofa to sensational
28-Day Fitness Challenge
Are you struggling with where to start and feeling overwhelmed? If you are just stepping into exercise, and consider yourself a true beginner, this program is for you! Over the next 28 days, you will gradually build up strength and endurance by incorporating basic fitness into your routine.
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What the FULLforLife Community is Saying
"I am thrilled with the results and changes I have made physically, mentally and emotionally by living FfL! I've completely revamped my kitchen and have been able to stick with the FfL workouts because I can do them anywhere, anytime. After following the Healthy Eating Made Simple course and sharing the information with my family, my three daughters have even taken an interest in helping out in the kitchen. I lost 25 lbs, 4 inches in my waist and more inches all over!"
"Prior to FfL I was struggling with my weight, the time to prepare nourishing meals and feelings of self-doubt. FfL showed me a proven plan that taught me to be more organized, motivated and in control of my journey. I am now able to live a vibrant, healthy lifestyle that I love. FfL transformed my life."
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"Prior to FfL I was struggling with what supplement or diet to be on and which workout program to start that would help me reach my goals. FfL showed me maintaining a healthy relationship with food, nourishing myself and finding the time to fit exercise into my daily routine is attainable."
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"Being a hygienist, I have always been interested in health promotion and disease prevention. Following the philosophy of FULLforLife, I implemented swapping unhealthy snacks to more whole foods and adding more vegetables to all my meals. I adopted the 80/20 philosophy FfL teaches and have improved my focus on meal planning and awareness of emotional eating. I would recommend FfL to all my family and friends."
"FULLforLife has forever changed me. After incorporating FfL into my life, I became more active than ever. I lost 20 pounds by incorporating FfL-friendly foods into my diet and exercising regularly with FfL's workouts. FfL has helped me believe I can do whatever I set my mind to and live the life I always dreamed of! I'm happy to say living FULLforLife has become a true lifestyle!"
"Prior to FfL I was really struggling to incorporate fitness into my daily life. The vast variety of workouts provided have been incredibly practical and doable for me. I love the exercise library and have found I can get in an effective at-home workout without any stress."
"Prior to FfL I was feeling discouraged and defeated trying to change my eating habits and exercise routine. It was impossible to stay focused and committed to change. The FfL programs have provided me with a roadmap to take control and live a healthier, more active lifestyle. They helped me understand what real food is, how easy it is to incorporate a bit of exercise every day and kept me motivated to reach my personal goals."
"Prior to FfL I was struggling with a lot of guilt trying to make space for self-care and giving back to myself in the same way I offered my time and attention to others. FfL provided me with everything I needed to be intentional about creating healthy habits to feel my best both inside and out. I truly am happier than I’ve ever been."
"Prior to FfL I had no idea where or how to get started to stop feeling like a failure and being disappointed in myself. I now have a strong foundation and the knowledge essential to living a healthy lifestyle. I eat real food, stay active and have a positive and joyful attitude. I have never felt or looked better."