Fitness 101

By Ron La Fournie

A Simple Introduction to Getting Started

If you are new to fitness, or returning after years away, let me start with this: fitness is not complicated—we’ve just made it that way. You don’t need fancy equipment, a gym membership, or a perfect plan. You need a few basics, some consistency, and the willingness to start where you are.

I didn’t find fitness early in life. I found it when I needed it most. And that’s why I teach it the way I do—simple, practical, and sustainable.

What Is Fitness, Really?

Fitness is your ability to move your body through daily life without pain, fear, or exhaustion. It’s bending, lifting, pushing, pulling, walking, reaching, balancing, and getting back up when you’ve gone down.

True fitness includes strength, mobility and flexibility, balance and coordination, cardiovascular health, and posture and body awareness. You don’t train these separately—you train them together by moving your body the way it was designed to move.

Tools You Can Use (And What You Don’t Need)

Your body is your primary tool. Beyond that, very little is required: a sturdy chair, light dumbbells or resistance bands, a mat or carpeted floor, and comfortable shoes. Machines don’t make you fit—movement does.

How to Work Out

A good beginner workout follows a simple flow: warm up, strength and movement work, balance and coordination, and a cool down. Exercises should be controlled, pain-free, and purposeful.

When to Work Out

The best time to work out is the time you will actually do it. Aim for 4–5 days per week, 20–40 minutes per session. Consistency matters more than duration.

How Hard Should You Work?

Fitness should challenge you, but it should not punish you. You should be able to talk but not sing while exercising. Leave a little in the tank.

Setting Goals That Work

Good goals are specific, measurable, and realistic. Track simple things: did I exercise today, how did I feel, and am I moving better this month than last.

Staying on Track

Motivation comes and goes. Habits stay. Miss a day? No problem—just don’t miss the next one.

Basic Nutrition

Eat real food: protein, vegetables, fruits, and natural fats. Drink water. Keep it simple.

Final Thought

Fitness doesn’t require perfection. It requires movement, intention, and consistency.