Fitness Programs


multiple exercise types

No matter what you are attempting to accomplish in life, it is always a good idea to take the time to define the specifics of your plan along with a set of associated goals. By taking the time to define your plan and a set of relevant goals, you will create an environment where your focus, motivation and the probability of obtaining your goals will increase. A fitness program is no more than defining your exercise and nutritional program, setting your personal fitness goals, and then executing upon your plan.

The fact that you have made the decision to take an active approach to your personal fitness and begin a fitness program is the first step. The fact that you are actively researching the best way to go about implementing a fitness program is the second step. Once you have decided on the types of fitness exercises in which you'll participate (i.e. weight training, aerobics, biking, jogging, swimming, etc.), you will be ready to define your plan and personal goals.

Developing your Personal Fitness Program


This section of our website is designed to assist you with the development of a personal fitness program. This will be the first step in the development of your personal fitness plan. The fitness program that you implement should be specifically tailored to meet your fitness goals. For instance, a person who is training for a bodybuilding competition is going to have a different fitness program than a person who is training for a specific sport or a person who is focused on simply improving their general level of fitness.

There are various approaches that you can take in deciding which types of exercises to incorporate into your personal fitness program. One approach would be to work with a personal fitness trainer and openly discuss your personal fitness goals. Thereafter, your personal fitness trainer will recommend which types of exercises they believe will be best suited to facilitate your personal fitness goals.

Another approach to defining which type of exercises to incorporate into your personal fitness program could be to discuss your fitness goals with a physically active friend or relative. Yet another approach may be to purchase several fitness magazines and fitness DVDs. However, it is our goal to provide you with all of the necessary information to make an informed decision on the exercises that are best suited to meet your personal fitness goals.

Prior to defining your personal fitness goals, it is important to understand that there are seven primary elements associated with truly obtaining fitness, health and mental well-being.

The Seven Primary Elements


    weight training
  1. Cardiovascular/Aerobic Conditioning

  2. Strength Training and Muscular Development

  3. Stretching - Muscle, Ligament, and Tendons

  4. Core Stability

  5. Nutrition and Supplementation

  6. Mental Rest and Relaxation

  7. Sleep

By focusing on incorporating these seven primary elements into your personal fitness routine, you will be well on your way to living a healthier and more prosperous life. There are countless combinations of exercises that can be utilized to achieve the physical and mental benefits of each of the seven primary elements associated with true health and well-being.

Prior to determining the types of exercises in which you will be participating, spend some time giving thought to the types of activities you actually enjoy. For instance, if you enjoy walking, then consider incorporating it into your personal fitness program. A few examples of a fitness program that would facilitate all seven elements of good health and fitness are as follows:

Fitness Program #1


  1. Brisk walking 3 times a week (no less than 30 minutes per session)

  2. Weight training 2 times per week (10-15 minutes of stretching then train all muscle groups per session)

  3. Yoga (no less than 3 times per week)


Fitness Program #2


  1. Aerobic classes 3 times a week (10-15 minutes of stretching and no less than a total of 50 minutes per aerobic session)

  2. Weight training 2 times per week (train all muscle groups per session)

  3. Meditation (no less than 3 times per week)


Fitness Program #3


  1. Weight training 3 times per week (10-15 minutes of stretching then train all muscle groups per session)

  2. Mountain biking 2 times a week (no less than 1 hour per session)

  3. Relaxing walk 3 times per week (no less than 45 minutes per session)


Fitness Program #4


  1. Swimming 3 times a week (no less than 30 minutes per session)

  2. Weight training 2 times per week (10-15 minutes of stretching then train all muscle groups per session)

  3. Yoga (no less than 3 times per week)


Fitness Program #5


  1. Aerobic classes with dumbbell routine 3 times a week (10-15 minutes of stretching and no less than a total of 50 minutes per aerobic session)

  2. Jogging 2 times per week (no less than 30 minutes per session)

  3. Yoga (no less than 3 times per week)


NOTE: The previous Fitness Programs assume that you are getting the appropriate amount of sleep on a daily basis and consume a nutritional diet that is healthy.


The previous fitness programs are basic fitness programs that you can implement immediately. If you choose, you can create a specific fitness routine that specifically focuses on the types of exercises that you enjoy. The important concept to remember is to ensure that you incorporate all seven primary elements of good health and well-being.

It is important to define a set of fitness goals that are specifically related to your personal fitness program. For instance, your personal fitness goals may be related to improving your strength through weight training, to decrease the time needed to complete a certain distance (i.e. decrease the time needed to briskly walk on a specific route), to lose 15 pounds in 5 weeks, or improve your flexibility range with certain stretching exercises. By defining your personal fitness goals, you will not only increase your level of focus, but also your motivational level as well.

Adjust as you Progress


In regards to your personal fitness program, it is important to remember to adjust your fitness exercises on a periodic basis. One approach is to modify an exercise as soon as you obtain the goal for that specific exercise. Another approach would be to modify your personal exercises on a specified time interval.

For example, you may modify the specific exercises in your fitness routine once every three months. There are a few benefits associated with this approach. First, by modifying your personal fitness exercises you will keep your body off balance, forcing your body to respond to the specific physical challenges required to perform the new exercise. Second, by modifying your specific exercises, you will be working different muscle groups that potentially were not being worked to the same degree in the previous exercise routine. In addition, the new exercises may work a different set of muscle groups in combination.

Third, by modifying your fitness routine, you will be working your coordination, balance and mind-body response in a different sequence, thus improving your overall physical capacity. Finally, with the continual modifications to your personal fitness program, you will consistently maintain a fresh and new perspective and approach to your health. One final note to remember is that you must always define a new set of goals with every exercise modification.

Our Goal


The overall intent of our website is to provide detailed and practical "how to" information on virtually all aspects of health, fitness and mental well-being. Furthermore, our goal is to provide this information from the perspective of the lay person, and in the same respect, provide information that can be utilized by the advanced individual as well.

aerobics class

The information provided on our website is designed to represent the general consensus of the medical, fitness, nutritional and mental well-being industries. While there may be large variations in the data being reported from within the health industry, our goal is to sift through all of the reports and medical studies and present an objective, unbiased perspective that will represent only the most current and proven health and fitness techniques.

This being said, please feel free to peruse through the various health related topics on our website. In addition, we hope that you find the information useful and beneficial to your health, fitness, and mental well-being.

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