If you want to lose weight and get fit this year, you might be wondering "How do I get started? Where is my motivation? What do I need to do?"

A crucial component that's been integral to my weight loss and overall fitness over the past several years has been being a part of a fitness challenge group.

The encouragement, support, friendly competition (and let’s be honest — the kick in the butt) that a fitness challenge group provides is what I need to kick-start and stick with my diet and fitness resolutions.

I know this from experience.

I've been lucky enough to participate in two different Beachbody test groups. In 2011, I participated in the RevAbs test group and lost 15 pounds in three months.

In the summer of 2012, I was a member of the Les Mills Combat test group, and I lost 20 pounds in 60 days.) And in 2014, I lost eight pounds doing the 8-week STRONGER Challenge with the huboffitness team.

We’re starting an 8-week STRONGER Fitness Challenge for the new year, and we’re inviting you and all of our readers to join us. We made it our resolution to try to help as many other people as possible get fit.

That's why we made our STRONGER premium fitness program COMPLETELY FREE for everyone.

1. Daily words of motivation from top trainers

Most of us find it too expensive to hire a personal trainer — never mind a celebrity trainer — to provide support and those words of wisdom. I realize that I have been lucky to work with top trainers in my past challenge groups.

In the RevAbs test group, Brett Hoebel gave us in-person pep talks and video updates to keep us motivated. In the Les Mills Combat test group, we received video updates from Dan Cohen, Rachael Newsham and our in-person trainers.

During the 8-week STRONGER Challenge, you'll get daily video motivation from Nicky Holender. Nicky is an expert trainer and motivator with celebrity and athlete clients, including Gordon Ramsay, Robbie Williams, Mel B, Gerard Butler, Salomon Kalou and more.

What does a daily motivational video from Nicky look like? Here's your day 1 motivation to get you fired up to do your first 30-minute HIIT workout

2. Daily exercise routines prescribed by a professional trainer

Left to my own devices, I would just do a yoga class or head to the gym and jump on the elliptical and watch TV. But those types of self-guided workouts — even when I did them five or six times a week — NEVER got me to lose 15 or 20 pounds. In fact, choosing my own daily workout routine never even got me to lose five pounds.

This is how I understand and know from experience that fitness challenge groups offer something that is truly an advantage over regular old self-directed gym routines.

The fitness challenge groups that helped me lose weight consisted of different daily workouts programmed for the group by professional trainers that involved high intensity interval training (HIIT), strength training, plyometrics and core work. The workouts don't need to be long, they simply need to challenge you and provide variety that keeps you coming back for more.

3. A simple daily meal plan created by a professional dietitian

Most of us can’t afford consultation with a nutritionist or dietitian to come up with a meal plan that supports our diet and fitness goals.

As I mentioned again and again, I’ve achieved my best success as a part of fitness challenge groups. In those groups an essential component was the meal plan and sticking to it.

In creating STRONGER, we decided to work with nationally-recognized nutritionist, author The best part: If you decide to eat something different (say a burrito at Chipotle),

Getting a flexible easy-to-prepare daily meal plan complete with recipes and grocery shopping lists emailed to me is yet another reason why I’m looking forward to starting the STRONGER Challenge.

4. Support and friendly competition from a great group of people

During the two challenge groups I participated in, getting through day 1, day 15, day 30, day 45 and so on, was not always easy. Some days were particularly harder than others. Whenever I needed motivation, I turned to my online group of fellow test group participants who started with me on day one.

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How to Do a Backflip in 5 Easy Steps

A backflip is considered a basic skill in gymnastics because it is a building block to many other skills. It's not a simple move to learn, but once you get it, you've achieved one of the milestones on your way to becoming a high-level gymnast.

Here's how to do a backflip, in 5 simple steps.

But first, please make sure both you and your coach feel that you’re ready to learn a back tuck. It's not a skill that should be attempted by a beginner gymnast, and it should never be tried on your own without a coach present.

These tips are not meant in any way to replace a knowledgeable coach. Gymnastics is an inherently risky sport and you must be sure to take the necessary safety precautions, such as proper progressions, the right matting and the use of spotters. It is important to note that any advice you follow is at your own risk.

ü NUMBER 1

Understand How a Back Flip Rotate

A back tuck is much more than jumping in the air and tucking your legs up. In order to rotate, you’ll have to lift your hips up and over your head. Try this drill to help you get the feel for the right kind of tuck up by doing the following.

Lie on the floor, with your body fully stretched out. Your arms should be straight and by your ears. Then, tuck your legs up and over your head, as shown. Be sure to rotate your hips up, not simply tuck your knees to your chest. Keep your knees together and your toes pointed.

ü NUMBER 2
Learn How to Set

The take-off of a back flip is called the "set" or "lift." To successfully complete a back tuck, you'll need to learn how to set the right way. This set drill can be used with a spotter (as shown) or onto a stack of high mats.

Start standing up, with your back to the mat or spotter and your arms by your ears. Then, swing your arms down and behind you, while bending your knees. Third, swing your arms back up and jump as high as you can.

Keep your head neutral – looking straight ahead. Your jump should go upward and slightly backward, onto the mat or the spotter. Your arms should stay straight.

ü NUMBER 3
a Flip on the Trampoline With a Spot

If your gymnastics club has a trampoline, this is usually the best place to first attempt a back tuck. The trampoline will give you the height you need so you can concentrate on your technique.

A spotting belt is an easy way to get started. Your coach will help pull you into the air and keep you high enough until you complete the flip. Other coaches prefer to spot by hand. You and your coach will both start on the trampoline, and then they will guide you through the flip.

Also talk to your coach about arm technique. They may prefer for you to grab your knees during the tuck or may advise keeping your arms overhead or down by your legs without grabbing. Each of these methods works.

Once you begin flipping, look for the trampoline. When you can spot it, it’s time to start thinking about your landing. Land with your knees bent slightly and your hips tucked under you.

ü NUMBER 4
Try Your Flip on Floor With a Spot

Once you can successfully complete a back tuck on a trampoline, your coach will decide it’s time to move to the floor. They will spot you until you both feel comfortable with your ability to complete the flip. Remember to follow the right technique, and you’ll be able to learn the skill much faster.

ü NUMBER 5
Do a Back Flip All on Your Own

Performing a back tuck by yourself will most likely by a gradual process. Your coach will give you less and less of a spot as your technique improves, until they are mostly just standing there, ready to come in if necessary.

Many gymnasts find it helpful to try a back tuck off of a mat to give them extra height to complete the flip. You’ll also want to have a soft mat to land on.

A backflip is a difficult skill, and it can take a long time to master. But don't give up! Once you do get it, it will be an integral trick to have in your repertoire.

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