Fitness is a practice of movement designed to increase neuromuscular efficiency. By dedicating time each day to challenge our body physically, we force our muscles, bones, and mind to grow.

Originally, fitness was proven to increase muscle mass, decrease body fat, lengthen endurance, and develop strength. It was primarily viewed as a purely physical practice with results that can be seen through body transformation. But, as research has developed, we’ve started to learn the impact it has on posture, injury prevention and reduction of everyday aches/pains. We’ve also learned about the importance of the body-to-brain connection and stress reduction. Movement is not only critical for us to perform at our best physically but also cognitively. Movement increases blood flow throughout the body, increasing nutrient delivery to vital organs like the brain. This helps keep the heart healthy to reduce cardiovascular disease and prevent diseases like dementia, stroke, and cancer. This also helps our mental health by decreasing stress and increasing our mood. And it facilitates better sleep which has its own plethora of benefits. We’ve learned that fitness is critical not only to look our best but to feel it. We need to allocate time in our day to perform this physical practice.

This practice of daily fitness has brought a number of benefits into my life and many others. To name a few:

  • Correct Poor Posture and Movement Patterns
  • Increase Strength, Endurance and Power
  • Improve Mobility, Flexibility and Stability
  • Increase Muscle Mass and Bone Strength
  • Prevent Injury and Daily Aches/Pain

If you’d like to begin your journey to complete fitness, here are the 3 steps I recommend.

While this 3-step guide may seem obvious and easy to implement, it’s far from it. To make changes in your life, it requires a significant portion of time to educate yourself, develop a personalized plan, implement the changes and retrain your habits. Despite the process being difficult, as with anything, it gets easier with consistent effort over an extended period of time. Try focusing on one step of this guide for a month. Monitor and manage your progress each week. And then once you’ve got a good handle on it, move on to the next step. Because…

Small disciplines repeated with consistency every day lead to great achievements gained slowly over time.

John Maxwell – The 15 Invaluable Laws of Growth
Additional Resources
  • Fitness Tests by Age – Can You Complete Them?
    This article provides a few fitness tests you can perform based on your age. By completing the tests within your age category, you’re much less likely to die or suffer from disease in the near future compared to those who can’t complete these tests.
  • How Yoga Can Aid in Recovery (Step 3)
    Yoga can be a great recovery alternative to joint mobility and stretching. Plus, yoga is a form of meditation that can have great cognitive benefits. Learn more about how yoga can be integrated into your recovery routine.
  • Exercises to Avoid a Sedentary Lifestyle
    If you find yourself cooped up all day with little opportunity for movement, here’s a list of exercises you can perform each hour. These exercises will stimulate blood flow and nutrient delivery while helping you develop strength, cardio, flexibility, mobility, and stability.
  • Why Your Workouts Should be Multi-Planar
    No matter what type of fitness program you’re on, it should incorporate multi-planar movements. Too often, exercises are performed in the sagittal plane (front-to-back) only like squats, lunges, and push-ups. Be sure to include frontal plane (side-to-side) and transverse plane (rotational) exercises as well to reduce risk of injury, prevent muscle imbalances, and improve posture.