• A complete fitness program should address the basics of strength, flexibility and aerobic conditioning.
• To increase strength and/or muscle size, practice basic fundamental weightlifting exercises such as squats, deadlifts, overhead presses, rows, cleans, and snatches as well as calisthenics exercises like pull-ups, push-ups, and dips.
• To improve aerobic conditioning, include walking, running, cycling, rowing, jumping rope and swimming.
• 3-5 days per week combine the above exercises using your imagination, available equipment, and recovery ability as a guide. Remember the pattern for improvement: exercise, recover, adapt, and repeat. Plan your rest and/or easy days accordingly, especially if you have a demanding lifestyle.
• Understand and utilize the S.A.I.D. (Specific Adaptations to Imposed Demands) principle in your training. Your body will adapt according to the type of demand placed upon it. Train for strength and you will get stronger. Train for endurance and you will be able to exercise for long periods at low to moderate intensity. Train for some strength and some endurance and be in the middle. For example, weightlifters and sprinters have bigger muscular bodies relative to their height, while marathon runners have smaller and lean bodies and Olympic decathletes have some attributes of both.
• Supply the energy needs of the body and not add fat by consuming whole real food that is minimally processed. Depending on your personal desires, consume natural lean meats, nut and seeds, plenty of vegetables, some fruit, moderate starch, moderate dairy, little sugar and plenty of water. Carbohydrates from vegetables, fruit and starch should comprise 50% of your total daily caloric intake regardless if you are trying to lose or gain weight. The remaining 50% should be divided equally between protein and fat (mostly unsaturated).
• Play various sports and regularly seek out new activities for fun.
• Remember that fitness is a journey not a destination, so don't be in a hurry.

DesignFit programs are built around each individual based on their personal history, current abilities, lifestyle, and future goals. Clients are taught the basics of physical training to improve their body composition, agility, coordination, stamina, endurance, speed, and flexibility. The S.A.I.D. principle is explained as well as the concepts of exercise as stress, muscle and systemic fatigue, the recovery process, the muscle growth process, and basic dietary concerns. All exercises are demonstrated and supervised during each workout session. The science and art of personal program design is explained including training cycles for optimal improvement, injury prevention and the avoidance of overtraining. The differences in training for sporting activities and bodybuilding are also explained.

DesignFit programs can be used by athletes and non athletes who want a broad based strength and conditioning program to improve their overall fitness without the use of performance enhancing drugs. The programs focus on the proper execution of the basic fundamental exercises and how to increase intensity without injury. The concepts of the programs are not dependent upon gender or age. Fundamentals are the rule and action is the source of success.

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