The right combination gets the fastest and best workout results

So, you’ve tried everything. You’ve dieted, run a couple of miles, and spent some time visiting each of the exercise machines at your gym. Still, you can’t see where your body has shown any change. You’re probably frustrated and ready to call off the attempt to be healthier, but don’t!

Being successful with fitness is something everyone can experience, but the experience must happen with the right combination of sound practices. Random exercising will benefit only so much, and lack of results will lead to lack of motivation and eventual quitting. Yes, any type of exercise is a good thing, but a well-planned program involving cardiovascular training, resistance training and healthy eating will deliver the lifestyle change we all need to reach our best fitness.

Instead of just running/walking when you’re in the mood, lay out a plan. Start off small and challenge yourself to increase your mileage each week. Rather than just taking the weight machine tour through the gym every now and then, make a chart and keep up with the weight you’re lifting each time. Begin with three sets of 10 repetitions on each exercise. As you get stronger, perform more repetitions and then increase the weight.

Finally, instead of eating healthy every now and then, commit for a week! Don’t eat anything sweet, regardless of advertisements for low and reduced fat snacks. Cookies are cookies! Avoid all soft drinks (even diet), sweets and alcohol for one week. Drink water; eat four small meals a day, about three to fours hours apart. Ensure that every meal contains some protein and carbohydrate and don’t leave either one out. Keep yourself accountable with a food journal. (You can click on to download a food journal, as well as a 2007 Word calendar to track your exercise progress).

Putting together the most individualized plan for you may require help from a trainer, but there’s a lot of beginning organization you can establish on your own. Start documenting today and make the commitment!

Jeff Howerton is a trainer and owner of LEAN personal training, where he and his trainers work with clients to lose fat, develop lean muscle and implement strategies for healthier living. 


This program consists of TWO (or THREE) Fast and Fit sessions per week at $30 per session. Each session includes 15 minutes of cardio and 30 minutes of resistance training with a LEAN personal trainer. The program lasts one month, but clients who take advantage of this are welcome to continue at the same rate if they wish to do so.

In addition to helping develop an exercise routine, a LEAN trainer will offer some basic nutritional guidelines that will help meet personal goals, as well as offer testing on flexibility and strength.

The 4 WEEK FITNESS can begin any day. In order to learn more or schedule a session, please contact Jeff at (615) 279-1900 or

Photo by Margo Amala on Unsplash

The Best Cannabis Edibles for 2023

Disclaimer: Please note there are affiliate links and at no additional cost to you, we may earn a commission if you make a purchase.

I think we’ve all been there back in the day when we smoked our first joint, and then some, (sorry mom)–hacking, coughing, and choking on the herbaceous weed. Nowadays, there are several products on the market that produces the same effects but without a sore throat like the popular cannabis edibles.

Keep readingShow less
a person holding a padlock in front of a window

As an LGBTQ+ patient, you should be able to expect the same high-quality care provided to all patients. Unfortunately, this doesn’t necessarily always prove to be the case. There remains a notoriously significant disparity in healthcare outcomes for LGBTQ+ patients, often related to issues with discrimination among providers.

Even when you find a good physician, this doesn’t mean that everyone interacting with your healthcare information will be as respectful or responsible. It is, therefore, important to be vigilant about how your data is handled. You have a right to privacy just as you have an expectation of fair treatment.

Keep readingShow less

National Margarita Day

A lot of us have really picked up an interest in tequila and it's no wonder. Its popularity is soaring in the U.S. and doesn't look like it'll be slowing down any time soon. The only contender would probably be whiskey. Meh, but they have their own day. Now, it's National Margarita Day and we put together some of the best margarita recipes around so you can pick one or maybe even all of them to try.

We have a few surprises in there too. Maybe it's not all about tequila but it certainly has a theme going on. Take a look at some of these great tequila brands and start making some amazing margaritas today!

Keep readingShow less