The Perfect Fitness Plan

The perfect fitness plan! Ah, yes. We all want to identify it so that we can achieve our physical goals of proper weight, optimum strength and endurance, and the ideal level of flexibility. We want to be our healthiest, and “perfect” sounds pretty enticing, but is it achievable?

We are about 45 days into our 2017 new year’s resolutions. How are you doing? I hope that you’ve impressed yourself with your progress, and that you are seeing results. But how are you doing on the bigger picture of overall wellness? Chances are that, like me, you are still on the road to balance and better overall health.

Let me explain. Wellness includes more than just physical wellbeing. It also includes emotional and spiritual health components. Allow me to ask you again, how are you doing? How is your overall wellness? Are you fitting in bouts of exercise daily? Are getting your daily dose of rest and moments of personal quiet time to allow your mind and body to reset and prepare for today’s responsibilities? Are you able to unplug each day just enough to be present with those around you?

These are tough questions that require honest answers. I struggle daily with getting enough downtime to recover from my daily workload, whether it be physical strain or emotional stress. I have to schedule in moments of quiet, and I make social appointments in order to meet my goal of being present with others away from computers and phones. My exercise plan is high on my priority list, so that gets scheduled as well. Being faithful to my workout means positive progress in every other area of my life. For me, sweat equals therapeutic benefits all around.

So, now that we’ve had a quick physical, emotional, and spiritual status check, let’s talk about the perfect fitness plan so we can move forward with all of our wellness goals. Most importantly, goals need to be S.M.A.R.T. Here are some examples:

  • Specific – I will join my local Body & Soul class for the winter session
  • Measurable – I will maintain a heart rate of at least 125 beats per minute during cardio
  • Action Oriented – I will put my devices aside during meals with family and friends
  • Realistic – I will exercise at least 30 minutes per day, 3 days per week
  • Time Bound – I will attend all Wednesday night services during Lent.

By now you may be getting the idea behind the perfect fitness plan. It will be one with goals that address various aspects of wellness and…get ready…the most excellent, guaranteed-to-get-results, perfect fitness plan is…THE ONE THAT YOU WILL STICK TO.

Yes, the goals have to be linked to areas that you want to grow in and that you will enjoy reaching for and attaining! What types of exercise bring you inspiration and joy? What active hobbies pique your interest? What makes you happy and brings you spiritual encouragement? For me, Body & Soul is the answer to a lot of those questions! (Check out, or start a class near you and you’ll probably feel the same way!) Regardless, I encourage you to set smart goals today that will inspire you to a life of physical, emotional, and spiritual wellness. It’s worth it. You are worth it.


Amy Stafford is the President of Body & Soul, certified personal trainer, ACE faculty and ACE Group Fitness Instructor.  She is a leader in the fitness industry and is available for speaking engagements, interviews, and retreats.  Amy currently teaches in the Williamsburg, VA area.

One Comment on “The Perfect Fitness Plan

  1. Hey Amy! Excellent words, very balanced and achievable! You are loved!

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