While there are a plethora of excellent tips on every aspect of health and fitness available, there are a few that are present within all successful health and fitness programs. This week, ten essential health and fitness tips will be highlighted and while this list is not exhaustive, it will help you navigate the sea of information. As always, prior to beginning any exercise program, please consult your physician.

Tip #1: All five components of physical fitness must be included in your exercise program goals/objectives which includes cardiorespiratory endurance, muscular strength/endurance, flexibility and body composition (i.e. lean to fat ratio).

Tip #2:Consistency is key. For example, while some clients may perform their program intensely, if they are not consistently performing that program, the body may fail to adequately adapt which will slow down the progression of fitness.

Tip #3 :Safety is tantamount. Your program must be safe for YOU! The program should take into consideration your limitations and include modifications to address those limitations safely.

Tip #4:The program should be results oriented. Results are a critical aspect of adherence. When a client is experiencing the results they seek, they are far more likely to adhere to the program.

Tip #5:Nutrition is king. The quickest way to sabotage a well-designed, consistently performed exercise program, is to ignore the nutrition component of health and fitness. The quality, quantity and timing of your nutrients matters. It is the combination of a well-designed, consistently performed exercise program and the input of the individual dietary program that yields the greatest potential for outstanding health/fitness outcomes.

Tip #6:Follow the protocols. If you regularly attend group exercise classes, or perform your program and you are failing to experience the results you seek, look within the protocols. We as fitness professionals, provide you with the tools you need to succeed. Our protocols are scientifically based and if followed, almost always yield excellent results.

Tip #7:Recognize the difference between a reason and an excuse. Reasons include injury or illness. Obviously, if you are seriously ill or injured, you may need to back off your exercise program or modify it until your body is ready to safely return. However, excuses include, lack of time (which is usually due to poor time management and most of our clients that have the busiest lifestyles consistently perform their exercise programs and maintain a healthy dietary program), feeling too tired (most clients feel energized following their exercise program which is largely due to reducing stress levels and producing intrinsic feelings such as self-worth/self-confidence), work demands require you to miss your program or visit the “drive-through” (this may happen from time-to-time; however, most good time managers find another appropriate time to “make-up” for the missed session or have a healthy snack available).

Tip #8:Create a varied and interesting program which periodically changes throughout the year to keep you fully engaged both mentally and physically.

Tip #9:Train with experts in the business for both your exercise and nutritional programs.

Tip #10:Invest in your health and fitness. Rather than spending $80/month on high-calorie coffee drinks and empty calorie fast food, invest in quality exercise programs and quality, whole foods. You will reap the extensive rewards for life!

Jackie Wright is the owner/manager of Mountain Life Fitness, LLC located in Granby, Colorado. She may be reached at her website at http://www.mtnlifefitness.com, her email at jackie@mtnlifefitness.com and her Facebook page at Mountain Life Fitness.