Running is unlike many cardio machines or most other activities. You are trying to move your mass down the road with decent rhythm and momentum. In my opinion, to run, that is, to run effectively, you need to be somewhat coordinated. Sometimes when I see people run, I hurt just watching them as they seem to be going into convulsions while throwing their body down the road.



My advice to you is to start off easy. Just do some basic jogging at your local track or around the neighborhood. Start off with a mile and work your way up from there. As you progress, incorporate some interval training to mix it up so you don't get bored.



There is much more to running than I have mentioned here, so check out some books from your local library or even pickup Runners World magazine if you like.



Running isn't for everyone, so don't think that because you don't like it, or you think you aren't good at it, that there is something wrong with you. There are a bazillion ways to get your cardio workout - don't hang everything on running.

Shannon, you are here, and that is a good step! ;)



Seriously, just the fact you are here asking for assistance is a good thing. We all need motivation, and I think you are learning that the most effective motivation comes from within, YOU have to want it.



I think, for someone like yourself, balance is the key. You don't need to cut out soda, sweets or that burger, you just need to employ moderation. You also don't need to run 30 miles that first week or climb your local mountain with only 1 liter of water.



Train smarter, not harder. Too often I see people, with the best of intentions, train too hard at the beginning. And what happens? They quit. This is obvious because who wants to suffer? Maybe masochists, but most of us don't fall into that category.



This is where training smarter comes in. Have an OCCASIONAL soda, or treat, but not as a regular part of your diet, more as a reward. Start making healthy treats and food a regular part of your diet. With regards to exercise, start of slowly. You don't want to fall into the old trap of making yourself miserable from over-exercising.



Also, have a realistic view of what a healthy body and lifestyle is. I don't know much about you, but I do know that at 17, many of us are filled with doubt and unrealistic views of what a beautiful and healthy body is. By this I mean, read less Glamour and Seventeen, and more Women's Health and Shape.



And most of all, remember this, consistent actions, yield consistent results. There is no magic to being in or out of shape. Eat and train healthily and you will get the results you desire.



Good luck and do your best Shannon!

CARDIO!!!



Seriously, cardiovascular exercise and making sure your diet is in check is the best thing you can do to reduce those love handles. It will be slow going, but be consistent and you'll get consistent results.

Stretch. Stretch. Stretch.



Did I mention stretch? It really makes all the difference in the world.



Here's the routine:



1) Do jumping jacks and pushups first. 3 sets of 10 reps.



2) Stretch for 30 seconds each rep.



3) Run. If you must run on the street, run on the asphalt, not the concrete sidewalk. If you can find a dirt trail, run there. If you can stand running in circles, find a track.



4) Cool down. Be sure to have a nice cool down walk after your run. I like to go for a 20 minute walk to grab a gatorade from my local store if time allows.



5) Stretch again. Same routine.



6) After you shower, yes, you guessed it, stretch again. Your body is all loosened up and prime for stretching.



7) RICE-A (rest, ice, compression, elevation and some aspirin). I usually like to pop an aspirin or two. Unless you have stomach problems, an aspirin a day is good for reducing your risk of stroke and it helps with the inflammation. Two might be best for really painful days.



I know all of this sounds like a pain in the ass, but that's nothing compared to the real pain you will feel if you don't train properly.



Have fun!

Amazing progress. And what I really appreciate is your non-gimmicky approach. No fad diet, no voodoo, no BS, just hard work and discipline. Congrats and keep it up man!

As it has already been said, moderation is really the key. If you like your beer, there is nothing wrong with that, just don't drink a six-pack everyday - especially if you want a "six-pack" some day.



For me, it is about trade-offs. I have given up cheese and mayo, but I will not give up my beer. I run, bike, weight train and do krav maga almost every day of the week.



And I drink beer ... mmm sweet beer.

Even though fast food is a weakness of mine, I have been making great strides when eating out. Basically, if you have established rules for yourself when eating out at home, you can do it abroad. Even in Mexico, the land of cheese and lard! =D



For instance, when I go out, I don't allow cheese on ANY of my meals. All dressings are on the side. Look for grilled items not battered and fried. In Mexico you can ask for whole pinto beans instead of refried beans. Be sure to avoid the skin on chicken and shy away from the chips.



But most importantly, have fun!

I have been meaning to submit this for a while because I think it would really enhance the usefulness for Traineo and make it more of an indispensable tool for the members who visit.



In addition to the current modules of "Workout" and "Diet", it would be fantastic to offer users the options to add modules they may find meaningful to achieving their training goals.



Like what?



Attitude Module:

How often do our emotions dictate out diet? We had a bad day because our boss was a jerk, our dog peed on the rug or our significant other erased our favorite show off the Tivo. The solution? Comfort food of course! And sadly, celery sticks, tofu and soy products rarely make the cut.



The point being, we all tend to let our emotions sway us in our approach to both diet and exercise. Wouldn't it be nice if Traineo would allow you to chart your emotions for the day? Something similar to how we might rate our diet for the day. Today was a fairly good day, so I would give it a eight. And then it would be nice to have a text box to allow for comments related to the days scores.



As the days go on, you can look at how your diet, exercise and mood correlate. I am sure it would be an interesting metric to track and could offer some insight we may not be aware of.



This is just one idea for a module. I am sure there are many others ideas the members would have to make Traineo a one-stop resource for achieving our health goals.



Anyone else?

Wow guys! Fantastic responses!



I really appreciate all of your suggestions and encouragement. I agree that watching film Supersize Me and reading the book Fast Food Nation can help, but habits are habits and need to be unlearned. Good habits need to be formed and therein lies the dilemma.



How many times have we all understood something academically, but in practical terms, it proved a more difficult concept to grasp; especially so when it comes to habit. This is why there is a multi-billion dollar industry to tackle such a topic.



And that is part of the reason why I posted the question here. I like to read about how other people have worked on their bad habits and reinforced good ones.



It really would seem that cold turkey is the best way for myself. I have tried the whole weaning thing, but it's too easy to fall off the wagon, and then, eat the wagon.



So bring on more tips and suggestions, they are awesome!

Well I just can't seem to kick the fast food habit. I know I should cold turkey it all except for places like Subway. I don't think it's that I crave the food so much as the convenience. I am still trying to figure that one out.



Anyone have some tips on how they resist the sirens call of the drive-thru? I really feel this is my greatest stumbling block towards losing the weight I want to, and having a truly healthy diet.



Thanks in advance. ;)

First off, let me say, freaking awesome site. Like so many people, this is very close to what I have been looking for. Excellent job guys.



My question involves becoming a motivator for a friend. I already signed up for an account, and sent an email to my friend to be a motivator for me. They, in turn, signed up, and requested me to be a motivator for them. However, when I click on the link it keeps on asking me to sign up for an account when I already have one. And even if I click on the "Already a member?" link, it does not show my friend as a motivatee.



Any thoughts?



Thanks and keep up the great work!