Dr. Donna Schwontkowski

Fitness in Today’s World Is Easier Than Ever!

Do you remember the “old days” when you had to be an elite athlete to be fit? Those were the days when people didn’t work out. Instead, they only observed athletes at events and would ooh and ah about what great bodies they had.

Those times gave way to the birth of gyms filled with exercise equipment, especially for circuit training. Did you ever participate in any circuit-training exercises? I did — and my body never seemed to show any improvement! What was lacking was the information on how to build muscles.

Bill Phillips Transformed the Desire to Get Fit into Reality

When Body for Life author Bill Phillips appeared on Oprah, he told the world how to get phenomenal results at the gym in 90 days flat by working out with weights. He broke the code of silence that body builders had maintained and offered a fit body to the masses. Life transformations occurred in thousands of people, and his book continues to show the inspiring before-and-after photos. Phillips made having a great body attainable, no matter how old you were, and bodybuilding champions emerged out of even the 50-plus-year-old category of competitors.

I’ve personally taken my nutrition patients who are suffering from osteoporosis to the gym to show them how easy it is to follow the Bill Phillips plan of three 45- to 48-minute workouts per week. His cardio workouts are also great, since there’s no need for you to spend 45 minutes or an hour and a half on the treadmill or to be cycling your life away. Also, your heart gets stronger and stronger while the excess fat is burned, once and for all.

20 minutes flat is all that Phillips requires for cardio workouts, because using interval-training principles is the most effective way to do it. An example of interval training is cycling at high speed for one minute, then going back to a normal pace, and repeating the high-speed minute about seven times during the exercise period.

My patients’ bodies start out frumpy and soft, and in 30, 60, or 90 days, they become incredible physical specimens for their age. They’ve been able to build their bone density by as much as 15 percent, something unheard of with pharmaceuticals. As for muscle soreness, it simply doesn’t occur because their antioxidant levels are high enough to prevent it from happening in the first place.

Why Not Start Planning to Have a Fit Body Right Now?

You don’t even have to go to the gym anymore in order to get fit. You can create your own home gym in the basement or garage. Add a treadmill or stationary cycle, and every month after that, consider adding an extra piece of gym equipment for legs or upper body, or even a weight bench and weights. In less than five hours a week, you could be exceptionally fit after just a few months, right in the comfort of your own home and without the need to go to any gym.

Making Your Workouts Unique Is a Big Key

You could even add your own twist to working out. For example, you could set up an aromatherapy diffuser in your workout area to diffuse healing essential oils into the air. Working out to the scent of forest trees is sure to invigorate your workout! Pine stimulates immunity too, so you get a big bonus. Research shows that forest trees release phytoalexins that boost immunity and keep it high for up to 30 days.

Get Your Nutritional Needs Squared Away Before Exercising

What many people don’t understand is that exercise by itself can be a stressor to the body. Remember back in the 1970s when runners were getting diagnosed one after another for cancer and heart attacks? The exercise was causing the rapid production of free radicals that is linked to these two disorders. The runners weren’t replacing their antioxidants after running, which caused these two health problems to appear.

If you use the recommendation I give my patients, you can avoid any potential grief related to working out and be on top of the world psychologically. That recommendation is this:

  • First, build up your nutritional status for one to two months, and then start working out. This way, your antioxidant levels will be high and ready to scavenge any free radicals that are produced during exercise. You’ll have plenty of B vitamins to give you physical and mental stamina, and your bones and joints will be fed with minerals to prevent aching.
  • At minimum, use the following supplements to build up your antioxidant levels: 10,000 IU vitamin A, three times a week; 400 IU vitamin E daily; and 1,000 mg vitamin C, twice daily. These levels are high enough to create a difference in how you feel, but not high enough to cause a toxic buildup in the body. Add a B-complex vitamin, a multivitamin, and a calcium/magnesium/phosphorus supplement, and you’ll feel a difference.

Of course, if you have any health conditions right now, it’s always good to seek the advice of a nutrition-minded health professional who can test you for nutrient deficiencies and help you correct any that show up.

The main point is that if you want to be at your best — physically, mentally and psychologically — then you will have to get fit, and fitness starts with proper nutrition and the restoration of nutrient levels. Beginning there will make it easy to get fit when you are ready to start exercising.

Fitness is literally at your fingertips. If you want your body to be fitter than it has been in years, you couldn’t be in a more excellent spot right now. There are so many options to get in shape, and you are perfectly positioned to attain it within 90 days. Commit to it, and get busy! It will finally work for you.

About Dr. Donna Schwontkowski:
Dr. Donna is our Physical Therapy expert, and lives and breathes wellness. She specializes in fitness and nutrition, and practiced Chiropractic Medicine for many years. Now retired, she shares her knowledge by writing articles on fitness, weight loss, reversal of health disorders, and rapid healing of injuries. She has also written many books on health topics and is passionate about helping people take control of their health. In Dr. Donna's articles for the BoomSpot, the blog of the online store theBoomShop.com, she offers advice to inspire people about taking control of their health.
DISCLAIMER: The content of theBoomShop.com and BoomSpot is offered on an informational basis only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified health provider before making any adjustment to a medication or treatment you are currently using, and/or starting any new medication or treatment. All recommendations are "generally informational" and not specifically applicable to any individual's medical problems, concerns and/or needs.