"Great site!!!!" -Rowena
Read More Testimonials»

On the Diet and Fitness Blog

Work Your Body, Work Your Mind

It took me a long time to admit that I wasn’t successfully coping with my depression and anxiety on my own. It took even longer to come up with a plan to fight back against my own...

Read More About Work Your Body, Work Your Mind»

Our Getting in Shape Experts

Paige Waehner

Paige Waehner

Personal trainer and author of About.com's guide to exercise

Shared by First30Days View Profile»
Gin Miller

Gin Miller

Creator of step training and a top fitness professional for...

Shared by First30Days View Profile»
Dr. John Spencer Ellis

Dr. John Spencer Ellis

CEO of the National Exercise & Sports Trainers Association...

Shared by First30Days View Profile»

Meet all of our Diet and Fitness Experts»

Expert Network

Get help from our network of more than 300 experts on changes big and small, personal and professional.

Gin Miller on Getting in Shape

Gin Miller on Getting in Shape

One of the top fitness industry professionals for the past two decades, Gin Miller is known as the creator of step training and a pioneer of stability ball programs. She is the winner of the 1991 IDEA Health & Fitness Association’s Instructor of the Year Award, NY Metro Sports Award, World Fitness Festival Innovation Award and a 2006 inductee into the National Fitness Hall of Fame. In 1994, People named Miller one of the “25 Fittest People in the World.” She has created a number of exercise DVDs, including “Build Up Your Muscles,” “Circuit Challenge,” “Simply Interval” and others. Here, Miller explains what you can do to get motivated for your workout plan.

What does it mean to be “in shape?”

Getting “in shape” is not about how you look. Genetically thin people can be as out of shape as someone who is overweight. People need to assess how their bodies function in daily activity and with occasional increases in work demand.

What are some of the mistakes that people make during the first 30 days of getting in shape?

The first is doing too much, too soon. For those who recall what they “used to be able to do,” they approach a return to fitness with a vengeance in an attempt to make up for lost time. Just because you rode a bike everyday when you were a kid doesn’t mean you should start out in the Tour de France.

The second is sizing up others in comparison. By nature, people tend to look at others to see what they’re doing. If it’s someone they deem to be similar—either the same age or particularly if they look older—they think they should be able to do at least what that other person is doing. Try to avoid beating yourself up with comparisons to what you used to be able to do. Remind yourself of your commitment to take back control of your physical well-being. The most important thing to remember is that ultimately, you’re in charge of your change.

What should people do during the first 30 days of getting in shape?

Direct your focus inward—be in the moment and reconnect with your body. As with any change, start slowly and congratulate yourself on progressive accomplishments. Enlist the services of a personal trainer who can assist you with overcoming your fear and lack of knowledge. Doing so helps you feel you belong there and reinforces that what you’re doing is right for where you need to be on your journey back into regular exercise.

What do people overlook when they start a fitness plan?

Most people overlook the true value of personalized assessment and the development of a realistic plan to achieve health goals. If you don’t know where you are, where you really need to be going or have any kind of map to show you the way, you’re just lost in the woods.

Should people be focused on cardiovascular or strength fitness during the first 30 days?

For health reasons, they should do both—along with the often-ignored flexibility aspect of fitness. Consumers get information from headlines and “get results” articles—again, part of the marketing machine that’s designed to sell products, books and magazines. People get confused with conflicting information, but that’s because they’re buying into “amazing results” marketing. If you put “amazing results” aside and commit to exercise for the health of it, you should be doing both cardio and strength along with flexibility.

What’s the most important thing to do in order to progress beyond the first 30 days of getting in shape?

Note the change in your mindset—not just a mental note, write it in your journal. Know that getting in shape is not about what you’ve been able to “lose,” it’s what you’ve gained. Once you’ve made physical activity a regular part of your life, you’ll realize the empowerment of it. Be it endorphins released in intense workouts, improved posture that makes you stand tall and proud, or just knowing that you can persist will give you a sense of control over your life.

Why is it so hard for people to stick with a fitness program and stay in shape?

People set themselves up to fail, thinking that exercise is just about weight loss. Expectations should be realistic—if it took you a year to get out of shape, you have to expect that it may very well take you a year to get back into shape. The larger goal should be overall increased activity and movement as part of a lifestyle change.

How can people continue to motivate themselves to stick with a workout plan?

Without results, people just give up. You have to know where you are now, so assessment is very important. If you need numbers, measure and weigh yourself—at the very least, use a tape measure or get a proper body fat-to-lean tissue measurement done by a qualified professional. Weigh yourself for benchmark purposes only, but realize that it’s not the best indicator of changes in body fat-to-lean ratios.

Perhaps the most important motivator is to make a connection with someone else—a doctor, a trainer, an exercise group or even an online forum. Most people need someone to be accountable to and the support of others to keep going. If they didn’t, they’d already be working out on their own at home.

SIGNATURE QUESTIONS

What is the belief you personally go to during times of change?

That things may seem bad at the time, but there’s real suffering in the world. I am thankful for my lifetime commitment to fitness, as it has helped me keep perspective and been my best release in times of stress.

The best thing about change is...

…it takes you to a new chapter in your life, full of scary unknowns, but it serves to keep you humble.

What is the best change you have ever made?

Embracing God and the power of prayer to help guide me through my journey in life.

For more information on Gin Miller, visit www.ginmiller.com.

Posted: 11/21/07
JB12345

PLEASE BE CAREFULLY IN THIS BLOG, NOT ALL ARE REAL, I JUST LOST $ 1,200 dollars TO A FAKE IMPOSTER. CLAIMING TO BE A REAL SPELL CASTER, BECAUSE I WAS DESPERATELY IN NEED OF HELP TO BRING BACK MY BELOVED HUSBAND BECAUSE I WAS NOT ABLE TO GIVE HIM A CHILD, ALSO TO KEEP MY FAMILY IN PEACE BUT I GOT NOTHING. NOTHING GOOD COMES EASY, FINALLY I HEARD ABOUT THIS MAN CALLED. (Dr Purity) A REAL SPELL CASTER, A GREAT MAN INDEED SO I GAVE HIM ALL TRUST, AND GUESS WHAT? HE TRANSFORMED MY FAMILY BACK IN JUST A WEEK, MY HUSBAND CAME BACK! THAT IS NOT THE END OF THE GREAT SPELL CASTER Dr Purity ( THE CHIEF PRIEST OF ALL SPELL CASTERS) ALSO TOLD HIM I COULDN’T GIVE BIRTH TO A CHILD AND HE PREPARED A SPELL FOR ME, MY HUSBAND SLEPT WITH ME, NOW ON THE THIRD WEEK I MISSED MY PERIOD AND I WENT TO A LOCAL HOSPITAL AND THE DOCTOR SAID I AM PREGNANT, I WAS SO MAD I COULD NOT CONTROL MY EMOTIONS IN THE CLINIC. THAT’S HOW I GOT MY FAMILY AND LOVE BACK, LIKE BACK THEN WHEN WE STARTED. IF YOU ARE STILL IN THIS CONDITION LIKE THIS PLEASE WASTE NO TIME, CONTACT.HIM NOW ON Puritytemple@priest.com or +233237788725 contact him now and your problem will be solved.

  • By JB12345
  • on 7/27/16 11:06 AM EST
HarrisNtasha

Today has being the most happiest day of my life after 1 year of sadness and sorrow without being with the one i love, i tried all my possible best to make sure i make my lover happy but it never seems to work out well it was like am doing everything in vain but all thanks to Lord Alika for coming to change all my worries and sadness to Joy. i knew the great man when i read some wonderful reviews about Lord Alika how he has helped a lots of people on there relationship problem i was reading a magazine which then i saw great testimonies as well which then i decided not to waste time.he told me not to worry that he assures me that within 48 hours everything would be sorted out i believed Lord Alika so much because i believe he can't fail me and i sent him all my details. Truly Lord Alika never failed me,my husband who left me for good a year come back to me. My husband and i have been living contentedly since this spell caster reunited us together with his love spells. Thank you so so so much Lord Alika for your powerful spells. expressions are not sufficient to say thank you. here is his email address lordalikaspelltemple@yahoo.co.uk or Link call him +2348072718865

Shannon64

How I Got My Ex Husband Back...........

I am Shannon by name. Greetings to every one that is reading this testimony. I have been rejected by my husband after three(3) years of marriage just because another woman had a spell on him and he left me and the kid to suffer. one day when i was reading through the web, i saw a post on how this spell caster on this address Makospelltemple@yahoo.com , have help a woman to get back her husband and i gave him a reply to his address and he told me that a woman had a spell on my husband and he told me that he will help me and after 2 days that i will have my husband back. i believed him and today i am glad to let you all know that this spell caster have the power to bring lovers back. because i am now happy with my husband. Thanks for Dr.Mako. His email: Makospelltemple@yahoo.com OR. his phone number: +2348108737816.