People always ask me what’s the easiest way to get into shape and I naturally respond by saying that there is a simple way, but it’s not easy. But exercise and nutrition does not have to be a chore. It can be very enjoyable and rewarding if you know the secrets of how to make it fun and productive. These ten steps towards health and fitness are a starting point for a better, healthier and more productive life.

1) DESIRE…You have to want to do it! There is no substitute for desire. The question for many people is where do you get the desire. This can only be answered on an individual basis dependent on your goals and motivation. But one thing I can state is; You must make exercise and good nutrition a fun and enjoyable endeavor! If your workouts or physical activities are fun to do, then you’ll obviously do them. Choose activities and exercises like dancing, hiking, sports, hiking, climbing, bowling etc. Become a member of a gym, health club or exercise studio, one that is located conveniently close to home or work. Training with a partner or in a class can also help to fuel your desire by creating a community spirit.

2) GOAL ORIENTED ATTITUDE…Governor Arnold Schwarzenegger always started off his training seminars by asking each participant what goal they were trying to achieve through fitness. If you can clearly and imaginatively define the reasons why you exercise and eat right, you’ll have an easier time
of sticking to your program. In addition, you’ll be able to construct a program that fits your needs. Begin with the end in mind and envision yourself as you wish to be. Your goals can be achieved but you must believe it can happen. I’ve seen many people in very poor physical condition achieve amazing results simply because they believed they could do it and applied themselves to their goals and vision accordingly.

3) MOTIVATION…Motivation is the consistent application of oneself to one’s desired goal or “motive in action”. By constantly reminding yourself of the goals you have, your motivation will be
fueled. When I train to get in shape for an appearance or TV shoot, I constantly remind myself that I will be seen by millions of people as an example of fitness. This provides me with a ton of useful
motivation to consistently watch my eating habits and follow through with my training program, no matter how tired, lazy or distracted I am. Find your compelling reason to stay fit and remind yourself of it often.

4) CORE BODY STABILITY…The first place you must start strengthening in any fitness program is at the core. At the body’s core lies the nervous system and spinal column with a complex
network of joints, muscles and NERVES. Stretching and strengthening the long muscles that surround the spine, specifically the abdominal, side waist, low back and hip musculature creates a
stable midsection that is needed for all sports and conditioning movements. Any muscular weakness or imbalance as well as joint instability at the core predisposes the spine to injury. Doctors
of Chiropractic are specialists in diagnosing and correcting any problems that lie at the core.

5) STRENGTH TRAINING…Strength training not only builds strong muscles, it also changes the shape of your body by sculpting your physique. Another benefit is that increased muscle mass increases your metabolism. Your muscles are the engines that burn fat and sugar. The more powerful the engine is, the more fuel that is burned. Stronger muscles burn more fat. In addition, strength training counteracts the debilitating effects of aging, so that now, even people in their 70’s and 80’s are experiencing the benefits of weight training. You don’t have to do a lot of weight training.
Three total body sessions a week using a combination of barbells, dumbells and machines is sufficient to see results.

6) CARDIOVASCULAR TRAINING…Aerobic exercise is an excellent way to burn fat and strengthen the cardiovascular system. Activities such as brisk walking, riding a bike, tennis, swimming, etc. burn calories and increase your metabolism so that you maintain fat burning for up to 48 hours after the exercise. Three 30 minute sessions a week are minimum to achieve this effect. Many people enjoy leisure activities such as dancing as a form of aerobic conditioning. Mix up your choices of aerobic conditioning so you don’t get bored.

7) FLEXIBILITY…Increasing the range of motion of all parts of your body and keeping muscles limber and pliable helps you avoid injury and perform at your peak. But don’t overdue it. Some of us
stretch too much, creating instability in the joints of the body. Stretch only when your muscles are warmed up. The best is after 10 minutes of low intensity activity like walking. Many people find
yoga an effective technique to loosen up, but remember it’s not as easy as it looks. So start any flexibility program slowly and within your limitations.

HEALTHFUL NUTRITION HABITS…A good nutritional program should provide you with these four results; decreased bodyfat, increased energy levels, increased mental focus and clarity and decreased hunger and cravings for sweets. There are many programs and plans on the market, and most people become confused. Sensible plans honor the wisdom of consuming foods in their natural state and avoiding processed foods. 90 year old fitness guru Jack LaLanne says’ “If man makes it, don’t eat it!” Many people find success by changing their eating habits to include drinking plenty of water, eating proteins derived from low fat sources, choosing carbohydrates from fibrous fruits and vegetables, and including essential fats from monosaturated oils and nuts in your diet. Volumes could be written on nutrition and since even the experts disagree on what is best, it easy to become confused with the contradictions of all the different plans. It is up to the individual to learn more about their body to see what works best for them.

9) RECUPERATION…Your body becomes fatigued and exhausted with exercise. It rebuilds and replenishes itself in between workouts. Rest and recuperation is as important as training, you must get enough! Years ago the American Olympic team tried to compare their training methods to the Russia and Eastern European teams to see if they could duplicate their Olympic success. Surprisingly, the training methods of East vs. West were strikingly similar. What was different was their emphasis on recuperation. The Eastern Bloc countries utilized all different types of relaxation and rejuvenation methods, which aided the body and mind in rebuilding after the grueling workouts. Plenty of sleep, relaxation, humor and time off between workouts are the factors that allow your body to respond favorably to your fitness program and get results.

10) CONSISTENCY AND PROGRESSION…Realistically, it takes time to attain better physical condition. If you consistently apply yourself on a daily basis, progressively working harder, you will see results with time. No one ever got into shape in a week. Think months instead of weeks. If your having fun, the time will fly by and the results will speak for themselves. Learn as much as you can about fitness and nutrition and make it a part-time hobby. If you don’t have the time, make an appointment with yourself and commit to just a little exercise in the beginning. As you look and feel better, you’ll grow to want to do more. If you fall off the wagon for a few days or weeks, hop right back on your program and don’t feel guilty. Don’t ever give up on yourself for the dividends that exercise and nutrition pay are worth it.

You can do it!

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