3 Weight Loss Tips For Women

Linette Teerlink • June 30, 2024
1. Get A Calendar And Treat Fitness As An Appointment

You wouldn't skip out on your doctor's appointment just because you didn't feel like going. You wouldn't skip out on your daughter's softball practice just because you didn't feel like going. So why would you skip out on your workout? Chances are, it's because you haven't made an appointment with yourself. An appointment creates significance around the event. It shows that you respect whatever it is that needs to be done. If you don't respect your workout, your much more likely to toss it aside when things get stressful.


But if you schedule your workouts on an actual calendar, it makes them non-negotiable. It prevents you from scheduling anything else during that time because it's a priority.



Here at Progressive Athletics, we work with plenty of moms in the Columbia area who are looking to lose weight, and the ones who do all have this one thing in common. They make their health a priority and they schedule their workouts. It's a part of their daily routine because they understand and have experienced the benefits of investing in their health. You can too. Just make the appointment with yourself.


2. Get Your Significant Other Onboard With Your Goals

There's no way around it. It's extremely difficult to make fitness a priority if your significant other doesn't care about it at all. As humans we only have so much willpower, so if you are eating healthy all week while your spouse is ordering fast food... eventually the smell of those fries is going to win. 


Sit down with them and explain what your goals are, why they are important to you, and most importantly... how they will help your family unit as a whole. I guarantee if you have this conversation, they will support you.


If you can get your spouse to support you that's amazing. What's even more amazing is getting your spouse to JOIN you on your journey. I've seen so many couples bond over fitness. It gives you both an uninterrupted hour together to accomplish something challenging. Think of it as a mini date night. But instead of eating fatty foods and ordering sugary drinks, you guys are helping each other live longer. It's a beautiful thing that will also help you both hold each other accountable outside of the gym making it much easier to reach your fitness goals.


3. Be Realistic

Your success in fitness will not be linear. There will be weeks where you only make 1 workout. There will be days where your nutrition goes out the window. But it's important to remember that no matter how hectic life gets if you give up altogether... you will never accomplish your weight loss goal.

This tip is so significant, it could actually be the only one on this list. As long as you keep going you will get there. It's okay to get frustrated when the scale doesn't move. It's okay to feel guilty when you grab fast food because you don't have time to cook something. What's not okay is using those 2 things as excuses to stop trying. Never ever ever ever EVER give up.

I've had the pleasure of training hundreds of people through their weight loss journey. All of their fitness journeys looked different. But the one similarity between all of them was that they never gave up. And now they are reaping the rewards of looking how they want to look and feeling how they want to feel. All because they refused to give up.


So when you embark on your next fitness journey, make sure you schedule the appointment with yourself, get a support system, and understand what your fitness journey will look like. As a busy mom, you need things to be as simple as possible. And if you only follow 3 rules on your fitness journey... make it these 3.

 

I hope this helps and if you're looking the guidance of a health & fitness professional in the Howard County area, schedule your free Movement Assessment with us here at Progressive Athletics.



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Is Your Smarphone Helping or Hurting Your Fitness: Here's what you should know

By Linette Teerlink • April 7, 2025
We’ve all seen it—the person checking texts between sets, pulling up YouTube videos to show a gym buddy, or answering a call while sitting on a bench. Maybe you’ve done it too (no judgment!). Smartphones are basically our third hand at this point, and while they can be a powerful tool in fitness, they can also be a major roadblock to progress—especially if you’re using them during your workouts. A recent review by researchers at Nicolaus Copernicus University in Poland looked closely at this issue and found some fascinating (and frankly, validating) insights on how phones impact performance in the gym. At Progressive Athletics , we’ve got our own perspective too, and while we agree that smartphones can be useful, we strongly believe that workouts are best spent unplugged, for reasons you may be surprised by. Let’s dive into what the science says and how it aligns with our approach.
A group of people are toasting with wine glasses.

Rethinking Drinking

By Linette Teerlink • April 7, 2025
Alcohol is one of those substances that can have both positive and negative effects on the body, with the latter manifesting much more often. Yes, getting drunk can make you feel good for a couple of hours, but there are many things going on in the backend, which you simply can’t feel until it’s too late. In this article, we’re going to give you insight on drinking, how much is too much, what the word “moderation” means, and even, when drinking in moderation can also be bad.
A woman is sitting in a hospital bed while a doctor looks on.

[WIP?]If this is missing from your workout, it could cost you 30K

By Linette Teerlink • April 7, 2025
Are you investing time and money in your fitness routine but leaving out a crucial component? You might as well be throwing money down the toilet. Neglecting balance training not only undermines your efforts but also puts you at risk of costly falls and injuries. As you age, the stakes become even higher, with balance naturally declining unless specifically trained. Let's explore the financial toll of falls, the importance of balance training, and how Progressive Athletics can help you achieve true fitness. The Financial Toll of Falls Falls aren't just accidents—they're expensive. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of fatal and nonfatal injuries among older adults, resulting in over $50 billion in annual costs. The average hospital cost for a fall injury exceeds $30,000, and the financial burden extends to rehabilitation, long-term care, and lost wages. Neglecting balance training is like inviting financial disaster into your life. Balance: Use It or Lose It Balance is a skill that deteriorates with age unless actively maintained. As we get older, changes in muscle strength, joint flexibility, and sensory perception can compromise our balance and increase the risk of falls. Simply put, if you're not training your balance, you're allowing it to decline. But it doesn't have to be this way. My Journey: Finding Balance in My Early 40s In my early 40s, I was passionate about fitness but lacked a comprehensive understanding of what it truly entailed. I relied on running and cycling for my workouts, unaware of the critical role that balance played in overall fitness. It wasn't until I became a fitness trainer that I realized the importance of balance training. At Progressive Athletics, we prioritize balance as a standard part of our workouts, incorporating exercises like single-leg single-arm overhead presses, split squat halos, and straight-leg single-leg holds to challenge stability and coordination. Progressive Athletics: Balancing Fitness and Health At Progressive Athletics, we believe in taking a holistic approach to fitness, addressing strength, power, and balance in every workout. Our proven process starts with assessing your movement patterns, developing your skills through personalized training sessions, and progressing to semi-private training with a focus on balance and stability. Whether you're a beginner or an experienced athlete, our team of trainers is here to guide you on your journey to better health and fitness. Take the Next Step Towards True Fitness Don't let balance training be an afterthought in your fitness routine. Contact Progressive Athletics today to learn more about our programs and how we can help you achieve your goals. With our comprehensive approach to fitness, you can build strength, power, and balance while safeguarding your financial and physical well-being. Don't wait any longer—invest in your health with Progressive Athletics.
A person is pouring coffee from a kettle into a cup.

5 Healthy Coffee Tips

By Linette Teerlink • April 7, 2025
Hot bean water, or coffee as most Americans call it, is the universal morning beverage. Whether you like your morning brew iced or piping hot, many of us enjoy it with an unhealthy amount of processed flavor enhancers. You could even say, many of us enjoy our creamer with a dash of coffee. Although it may taste sweet, this morning choice adds unwanted calories and sugars to your day. Ultimately, this takes away from the whole point of coffee. You may notice a couple hours after your first cup, you feel sluggish and less productive. Like a kid on Halloween after they smash 2 pounds of Twix bars. One minute you really feel like Superman and are convinced it’s not just a costume, then you find yourself wondering if someone slipped some kryptonite into that candy since you can’t keep your eyes open. Check out these 5 Healthy Coffee Tips that will help clean up that hot bean water routine!
A woman is doing sit ups on a mat in a gym.

4 People Who Can Keep You Motivated On Your Fitness Journey

By Linette Teerlink • April 7, 2025
When it comes to fitness, we all struggle with motivation from time to time. We start off super pumped about our goals, and when that initial excitement wears off, we're left wondering where it went. Sometimes when we are struggling to recapture that same motivation, it helps to borrow motivation from someone else. Over the past decade, I've been obsessed with motivational speakers. I think they provide a true service to the world in helping people feel inspired in an effort to reach their life goals. They provide a mentorship that is easily accessible via audiobook or youtube. Below are my top 4 Motivational Speakers that I recommend to those who could use a little kick in the pants. 
A woman with a backpack is walking up a rocky path in the mountains.

3 Strategies To Take Ownership Of Your Health

By Linette Teerlink • April 7, 2025
There's no way around it. If you want to truly get into amazing shape, you will need to take complete ownership of your health. You will have to say goodbye to the days of blaming your busy schedule for missing workouts and pointing the finger at your willpower for not being able to resist that second piece of cake. Because at the end of the day, your schedule and your willpower aren't the ones that suffer, it's only you. And because it's only you that suffers the consequences, it needs to be you that carries out the actions required to avoid the suffering. Below are (3) common examples you may be familiar with when it comes to avoiding ownership and how you can avoid them in the future.
A group of people are doing exercises with resistance bands in a gym.

5 Things To Look For When Hiring A Personal Trainer

By Linette Teerlink • April 7, 2025
As the fitness industry continues to expand, so do the number of fitness enthusiasts looking to make their career a part of it. This can be a good thing and a bad thing. It’s great that there are so many individuals who want to share their passion for fitness with the world, but because the personal training industry is so new, the requirements to become a trainer are low. In fact, in some states, there are no requirements. With this in mind, it’s important to know what to look for when you want to begin working with a personal trainer.  In no particular order, here are the 5 things you must consider when hiring a personal trainer.
A woman is lifting dumbbells in a gym.

The 3 Types Of Gyms | Which Is Best For You?

By Linette Teerlink • April 7, 2025
“There’s always the right tool for the job.” That saying rings true in so many different aspects of life. And fitness is no different. Believe it or not, there are different types of gyms that are better suited for you based on what your goals are and what type of personality you have. This list doesn’t include every single one of them, but it does include the most popular types of gyms that most people have access to. I’ve compiled this list based on 15 years of workout experience with half of those occurring as a certified personal trainer. As a quick note before we get into this, I’ve compiled a list of gyms in the Columbia area since that is where we are located so if you are reading this in a different city, many of the smaller gyms may not have locations near you. There should be similar alternatives though. So without further ado… let’s get into it.
A woman is lifting a dumbbell over her head in a gym.

2 Steps To Stop Getting Frustrated With Your Fitness Results

By Linette Teerlink • April 7, 2025
Have you ever been frustrated with your progress, or lack thereof? Have you ever started working out and eating well only to be let down a few weeks later when you hop on the scale and nothings changed? What if I told you that the reason you are frustrated has absolutely nothing to do with the number you see on the scale or the clothes that don't fit you the way you'd like, but it has everything to do with your "self-image" I stumbled across this extremely interesting article the other day that explained the idea of self-image and why we view ourselves the way we do. Long story short, self-image is both a conscious and subconscious way of seeing ourselves and we form this self-image through interaction with outside sources. It could be friends, family, social media, or anything external that isn't you. What this means is that we are constantly assessing our worth based on external sources. Tell me if any of the 3 examples below sound familiar:
A man with a backpack is standing at a fork in the road in the woods.

The Choice We All Must Make To Get Fit

By Linette Teerlink • April 7, 2025
We all have a little voice in our head that gets louder when we don't want to do something. "Nah, I'll just work out tomorrow, I need a day off anyway." "I'll just grab takeout on the way home, I ate well all day anyways." Sound familiar? Whenever we are faced with a decision of doing something we know we should do, we often take the easy way out. Eric Thomas, one of my favorite motivational speakers, once said: "Don't make a habit out of choosing what feels good, over what's actually good for you." I think this quote perfectly encapsulates the feelings we all experience when trying to get in shape. We know that we should be exercising and eating healthy. But sitting on the couch after a long day of work and ordering pizza is soooooo much easier. But to Eric's point. Just because it's easier and feels good doesn't mean it is actually good for us. In fact, I would argue that many things in life that provide instant gratification aren't nearly as good for us as things that provide true happiness in the long run. And most of us know this. It's why we put in the work at our jobs and go 110% with our kids. Even though it is more difficult in the short term, we know it is better in the long run. But for a lot of us, our health gets a pass. Stop doing that. Stop giving your health a pass when it comes to exercising and eating well. Because as the saying goes. "The man with his health has 1000 wishes, the man without it only has 1." -Someone Smart Without your health, you can't do all of those other important things like spend time with family and do your job well. Your health is the foundation for everything else in your life. So here's my challenge to you: Next time you hear that little voice in your head telling you to skip your workout or binge on that tub of ice cream do not ignore it. Instead, say back to that voice, "I'm going to do it anyway." Take the power away from your lazy side and feed the strong side of you that chooses what's actually good for you, over what feels good.
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