This Fitness section of our website also appears in the Member's Only Section. In this section we will be developing special content, tips and information on many different fitness subjects, becoming a source of information for our members.

Being a member at Just Ladies Fitness has many more benefits rewards then just having a great place to exercise; it is also a great place to learn!

At JLF we understand the importance of motivation and keeping our members informed.

An example of an article you would find in the Fitness Tips/Articles section:

Everyone knows what to do to be in good shape physically and mentally; eat right, exercise regularly and improve self-esteem. So why aren't we all trim, energetic and happy?

We believe it's because too few of us know how to get started. Most of us routinely pledge to start exercising tomorrow.
The trick is getting started today. Once you overcome inertia, wonderful momentum takes over.
It is the ripple effect. So take the first step today, and the rest will come easy.

Sticking With Exercise

By James O. Prochaska, PhD, John C. Norcross, PhD, and Carlo DiClemente, PhD

So you've started your new exercise program. You're working out with your trainer regularly, plus walking a few miles on your days off. You're pretty proud of yourself. But wait?you've gotten this far before and still slipped "off the wagon." How do you make sure you stick with the program this time?

From our research on self?initiated behaviour change, we've discovered that whether people are trying to form a good habit or break a bad one, they go through the same stages of change. Of these stages, the most crucial?and the most challenging?is the last one: maintenance. "Staying there" is often more difficult than "getting there" in the first place.

What can you do to keep yourself on the right track?

Emphasize the Long Haul. The difference between the short, intense "trip" of beginning exercise and the long haul of maintaining it is well illustrated by efforts at weight loss. In the short term, many diets seem effective; however, in the long term the success rate is usually quite low. The moral of the story? Look at the big picture. Really "getting into" exercise for a couple of months isn't enough. You need to learn habits that will last a lifetime. Make sure your exercise program includes variety, flexibility and fun. If you enjoy working out, you'll want to keep it up.

Watch for Danger Signals. These are two reactions for which you should be on the lookout in the maintenance stage: overconfidence and self-blame.

Overconfidence. Once you're well into your program, it's easy to start feeling complacent and even a bit cocky. Telltale signs are boasting ("I've changed my lifestyle forever!") and insisting there's no problem ("I'll get back to my workouts next week."). Just being aware of the natural propensity toward overconfidence may prevent you from taking those first few steps down the road to relapse.

Self-blame. In several studies the severity of misplaced self-blame shows up as the best predictor of failed maintenance. Occasionally feeling guilty about missed exercise sessions is normal and can even prompt a commitment to change. However, frequent or inappropriate self blame backfires. When you focus on missed exercise sessions, you become demoralized and inactive. Instead, focus on your successes.

Check Your Thinking. Successful maintainers slip along the way to success, but they don't let one slip become it relapse. By contrast, people who relapse do not recover from a single slip, thinking, in essence, "My whole exercise program is ruined." If you slip and miss a session, check your thinking, pick yourself up and continue on toward the goal of lifetime maintenance.

Make a List of the Problems. To renew your commitment to exercise, try making a list of the difficulties you encountered when you first started your program, as well as the negative behaviours you were trying to overcome. This technique should remind you of why your started exercising and convince you that it's easier to stick with your program than it would be to start all over again.

Reward Yourself. If exercise always felt good or convenient, it would be its own reward. However, sometimes it's inconvenient and even downright difficult. With your trainer, devise a creative reinforcement system to "pat yourself on the back" for keeping up with your workouts. Take credit for the efforts you're making and be proud of your progress.

Solicit Support. As one health club member recently said, "I wish friends would keep up the congratulations as long as they kept giving me grief about my weight and poor fitness!" Let your friends and family members know their continued support means a lot to you. If you're feeling your commitment slip, join a support group or talk to your trainer about your need for reinforcement.

James O. Prochaska, PhD, is professor of psychology and director of the Behaviour Change Institute at the University of Rhode Island. John C. Norcross, PhD, is professor and chair of the Department of Psychology at the University of Scranton. Carlo C. DiClemente, PhD, is associate professor of psychology and director of the Change Assessment Center at the University, of Houston. The three have coauthored Changing for Good, recently released by William Morrow.

This is only a sample of the many Fitness Articles available to our members in the Member's Only Section.