So why am I not get getting results? In the last issue, we took a look at cardiovascular fitness. This month we'll, zero in another key element that significantly impacts your results - or lack thereof. First question -- Are you currently involved in a structured resistance (or strength) training program? If not, pay close attention.

Strength is a basic component of fitness and wellness and is crucial in the performance of daily activities such as walking, carrying kids, doing housework and enjoying recreational activities.

The health benefits are amazing and cannot be ignored. What if your doctor had a magic pill to help you increase bone mass, increase muscle strength and muscle mass, increase strength of connective tissue, modestly reduce blood pressure, modestly improve cardio respiratory fitness, improve glucose tolerance, improve blood lipid and lipoprotein profile, and (here's the biggie ladies) reduce body fat by increasing metabolism? Would you take it? You bet! That magic pill is resistance training.

One of the best ways to control your weight is by building muscle. If resistance training isn't part of your fitness regimen, it's time to make a change. Let me help you take the first step to starting a structured resistance training program. First, make a plan. When are you going to exercise? What equipment do you have, if any? Do you know what you're doing? If you're coming up with excuses why you can't (i.e. don't have time, don't have equipment, yada yada yada), stop it right now and reread the last paragraph. Ok, here's a shameless plug...consider using the services of a qualified personal trainer. If you are going to make the commitment in time and effort, you want to be darn sure that you are are selecting the right exercises and performing them effectively and correctly. A trainer will help you perform a safe, effective, fun and challenging resistance training workout focused on meeting your goals.

Ok, so what about those of you that ARE currently involved in a structured resistance training program? That's outstanding, keep up the good work, but let's evaluate your results? Have you hit a plateau? Are you steadily progressing toward reaching your body tone goals? Here's the good news -- you're working on building muscle and that's awesome. Here's the bad news -- you may not be making the progress that you think. When you start a new routine, your body is hard at work adapting to the new exercise. But over time, if you continue to do the same routine week after week, your body become adapted to the exercise and your progress will level off. Let's look at a few ways to kick start your program.

Evaluate your form. We want to make absolutely certain that you are performing the exercises safely and effectively. Form and technique impact your results. Closely watch yourself in the mirror or sign up for a few sessions with a personal trainer to ensure that you are exercising safe and smart.

Vary your sets and reps. Do you always use light weights and complete two sets of 15? If so, it's time for a change. What you've been doing is great, but shift gears from time to time. You may want to try increasing the weight, and instead completing three sets of 9-11. In this mode, the final set should be very challenging. Do this for maybe 4-6 weeks, and then switch back to lighter weights and higher reps.

Switch exercises. Everybody's got their favorite exercises. For example, when it comes to working the chest and triceps, I love push-ups and tricep dips. Now it's time to go crazy and try something new to challenge your muscles in a different way. So I might switch to dumbbell chest press and dumbbell tricep extensions. There are lots of machines and creative ways to target a muscle group. Again, just make sure that when trying new exercises you learn to perform them safely and effectively.

Mix up the order. When you pick up free weights, you've got your program down -- biceps, tripeps, shoulders, quads, hamstrings and then finish up with ab work. Again, go crazy and mix it up. By varying the order of the program, you'll be able to challenge your muscles at different degrees of fatigue.

Challenge your body with different kinds of resistance. There are so many cools fitness tools out there - stability balls, stability disks, tubing, steps, medicine balls - you name it! Put the trusty dumbbells aside and experiment with a new fitness tool. It's easy to find innovative, effective and inexpensive choices. I encourage you to take a quick trip through the Optimom Fitness store to check out some great options. Again, I don't want to lecture, but just make sure that when trying exercises with new fitness tools you learn to perform them safely and effectively.

Can you think of a few ways to kick start your resistance training program? That's great! Together, a properly executed cardiovascular and resistance training program can yield excellent results -- and help you continue to take your wellness to the next level. However, sometimes we sabotage our hard work and our results. In the next issue, we'll take a look at the impact of poor nutrition and lifestyle choices.

Here's to outstanding wellness, Samantha.

Mom to Reese (6) and Laine (3), Samantha enjoys triathlon training, hiking, and healthy cooking, and she is the founder of Optimom Fitness.