Five steps for fitness for people with limited time

Getting fit, leaner and meaner is more than just cosmetic.

Cleaning up your act and getting yourself together physically has benefits that follow you around in every aspect of your life.

This is especially true in the workplace. Less time sick, improved energy and attitude, no lower back and neck pain, and increased productivity are just a few of the benefits you will get with an improved fitness lifestyle.

Not to mention that, according to recent studies, overweight people earn less, and don't get promoted as often as their more fit co-workers.

Getting started on the fitness adventure can seem intimidating and difficult, especially with contradicting information you might see in the media.

I'm going to make it a lot easier for you to get started today by sharing five simple steps to fitness for busy people. After you read, I hope you you will use this information to begin crafting the new fit you.


1. Define your goals, motivation and commitment. What do you want to do with these old bones? How do you want to look, feel and perform in three months? Six months? A year? Before you can achieve, you have to conceive. Clearly state what your goals are, define why you want to achieve them, and determine what you are willing to do to get there. Write it all down, and review it daily. An unwritten goal is an unrealized goal.

2. Evaluate where you are right now. Establish benchmarks like weight, body-fat percentage, physical measurements, resting heart rate, physical performance and blood pressure to have a clear starting point to gauge progression. If you have no idea where you are, how can you possibly know where to go? Setting a starting point is a crucial piece of the puzzle that many people miss, and shouldn't. Remember, that which you want to improve must be measured.

3. Follow a complete training plan. The ideal training plan is a balanced system that incorporates strength training, cardiovascular training, and recovery strategies. Having a well thought-out training program is the key to progress, injury prevention and building momentum towards the ultimate goal. A skilled personal trainer can help you with this, acting as your fitness architect, building the better you.

4. Take massive action. Run, don't walk, in pursuit of your goals. Bury the habits that keep you sick, tired and unhealthy. Take ownership of your situation, and make massive changes in every aspect of the parts of your life that aren't supportive. Fitness is something you live, not try.


5. Plan. Do. Review. Routinely review your program to gauge your progress. You always want to be making progress in some way. Plan for the next few weeks based on the results of the past few weeks. Execute the new plan with pit bull tenacity, and don't stray. A good personal trainer can help make this process a seamless experience, keeping you on track, and goal focused.

Follow this simple system, and you'll be on the road to looking, feeling and performing better every day. You will be a more productive person, seeing dramatic changes in your body and feeling like a whole new person. Good luck, stay strong.

Chad Smith is a Hagerstown personal trainer. Find him on Facebook at www.facebook.com/hometeamfitness.