Congratulations on losing 25 pounds. Although you gained it back, you know it can be done. Now that your physician has cleared you to start an exercise and nutrition plan it’s time to rededicate yourself to losing weight and getting fit. You may find it helpful to define your goals and put them on paper. People who track their workouts and nutrition have been shown to get better results than those who play it by ear.

Because it is critical for your health to get your weight under control,you may want to start with a program that won’t over tax you. Power 90X is an incredible program, but it was originally designed to get already fit people into peak condition. I’d recommend you start with a program designed for your present fitness level.

Tony Horton’s 10 Minute Trainer is a great place to start. The original Power 90, while not as rigorous as Power 90X, is more of an intermediate workout program. If you would rather work out with a woman trainer, you might want to try Debbie Siebers’ Slim In Six, or Chalene Johnson’s Turbo Jam. All of these programs are affordable and available from Beachbody.

If you still want to start with Power 90X, you may have to modify the exercises. Also, do only a few sets of each exercise instead of the full gamut. Power 90X workouts are very rigorous and not designed for people just starting a fitness program.

The key to success will be in making fitness and proper nutrition a lifestyle. You said that you have 30-40 minutes a day to dedicate to your workouts. That’s more than enough time. Just be sure to start out slow and don’t overdo it.

Best of luck with your goals.

Before beginning any exercise program consult your physician on whether your physical condition allows you to exercise and at what level of intensity you’re ready to start.

Plantar fasciitis can be a barrier to some forms of exercise. On the other hand, this condition benefits from stretching and strengthening exercises. According to WebMD the proper exercises can help the ligament become more flexible and strengthen muscles that support the arch. In the long run, by strengthening surrounding tissues you can reduce stress on the ligament.

If you have looked into it already, custom fitted orthotics can help with foot pain. Companies like “Good Feet” can design foot supports specifically for your problem. Properly fitted supports can relieve foot pain and enable you walk and even enjoy sports activities pain free or with less pain.

Running is probably not the best exercise option for you. It’s high impact and may have caused your problem in the first place. Studies show running is not more effective on weight loss than other forms of aerobic exercise with less impact. Strength training combined mixed intensity aerobics is the most effective method.

Mixed intensity aerobics is simply varying your speed during a workout session. You can do this on low impact exercises like cycling and no impact exercises like swimming. Sprinting, whether while swimming, biking, etc., for a minute followed by exercising slower for ten minutes burns more calories than exercising at a steady pace. You also get fitter faster.

You can combine a low impact aerobics workout three times a week with a resistance training program like the 10 Minute Trainer or Power 90 a few times a week. Along with a proper calorie and portion controlled diet, which comes with all Beachbody exercise programs, you should be able to lose weight and get fit again.

If you have any more questions, please post additional comments on this page.