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  • Writer's pictureDennis Romatz

6 Steps to Getting Fit and In Shape

Updated: May 8

As with starting any program in life, the first logical thing people do is ask "what's the best way to go about this so I'm not spinning my wheels like a hamster in a cage?".

Fixing anything has logical, methodical steps which lead you closer to your end game where you celebrate your successes. Getting fit is exactly the same. Additionally, getting fit, or fixing the human body is no different than steps taken to fix your computer.

There's really only one science-based way, and you simply cannot let any of the pieces of the puzzle go missing or you'll end up going back to do it all over again. Or, you'll struggle endlessly like many people do by trying to figure it out on their own with little or no results.

Fortunately, my team and I at Dennis Romatz have an advanced, comprehensive guide to help you exercise smarter, more efficiently and fast-track your fitness results.


6 Steps To Getting Fit and in Shape Smarter and Faster

In this guide, I'll outline my 6 steps to getting fit smarter and faster with my proven effective, holistic methodical process.


Evaluations & Assessments

Before diving headfirst into any fitness regimen, it's crucial to undergo thorough fitness and nutrition evaluations and assessments. These assessments provide valuable insights into your current fitness level, strengths, weaknesses, and any potential limitations or health concerns.

By understanding where you stand physically, I can tailor your workouts to suit your individual needs, prevent injuries, and track your progress effectively.

Additionally, assessments serve as a baseline measurement, allowing you to set realistic and achievable goals.

At Dennis Romatz, myself and my team have an advanced, comprehensive evaluation and assessment process that we put all of our prospective clients through. We cover everything from basic body fat percentages and body composition measurements to functional movement screens where we evaluate every aspect of your skeletal structure and biomechanically, how well you move across various planes.

Proper, comprehensive fitness assessments and evaluations are the foundation for my fitness programs and are the reason why I have a 100% success rate.

The list of tests I perform include, but is not limited to:

  • Resting Heart Rate

  • Resting Blood Pressure

  • Height / Weight

  • Body Fat Composition

  • Visceral Fat

  • BMR (Basal Metabolic Rate)

  • Aerobic Endurance

  • Cardio-Respiratory Recovery Rate

  • Muscular Strength

  • Muscular Endurance

  • Movement & stability in all planes

  • Flexibility

  • Strength

  • Posture

  • Agility

  • Coordination

  • Speed

  • Power

  • Balance

Components of my functional movement screen include:

  1. Deep Squat

  2. Hurdle Step

  3. Inline Lunge

  4. Shoulder Mobility

  5. Active Straight Leg Raise

  6. Trunk Stability Push-Up

  7. Rotary Stability

  8. Multi-Segmental Extension

  9. Shoulder Flexion

  10. Shoulder Abduction

  11. Shoulder External Rotation

  12. Elbow Flexion

  13. Elbow Extension

  14. Wrist Extension

  15. Wrist Flexion

  16. Hip Flexion

  17. Hip Extension

  18. Knee Flexion

  19. Knee Extension

  20. Ankle Dorsiflexion

  21. Ankle Plantarflexion


Fitness Training Program Design and Training

One of the keys to a successful fitness journey is a well-designed training program tailored to your specific goals, abilities, and preferences.

Personalized program design takes into account factors such as your fitness level, body composition, lifestyle, and time constraints to create a plan that is both effective and sustainable.

Whether you prefer strength training, cardio, or a combination of both, a personalized program ensures that you're maximizing your efforts and getting closer to your goals with each workout.

Moreover, consistent training not only improves physical fitness but also boosts mood, energy levels, and overall well-being.

Crafting a personalized fitness training program is essential for achieving optimal results and ensuring long-term success on your fitness journey.

Here are five specific benefits of investing in a tailored program design and consistent training regimen:

Optimized Progression and Goal Achievement:

A personalized training program takes into account your unique fitness level, goals, and preferences, allowing for targeted progression and goal achievement.

By systematically increasing the intensity, volume, and complexity of your workouts over time, you can continually challenge your body and stimulate adaptation, leading to improvements in strength, endurance, and overall fitness.

Whether your goal is to build muscle, lose weight, or improve athletic performance, a well-designed program ensures that you're making consistent progress towards your objectives.

Minimized Risk of Injury:

Personalized program design considers factors such as your fitness level, movement patterns, and any pre-existing injuries or limitations, minimizing the risk of injury during exercise.

By selecting appropriate exercises, variations, and training modalities, you can address muscular imbalances, movement dysfunctions, and weak areas, enhancing overall safety and reducing the likelihood of overuse injuries or setbacks.

Additionally, proper technique instruction and exercise modifications further mitigate injury risk, allowing you to train with confidence and consistency.

Increased Efficiency and Time Management:

Tailoring your training program to your lifestyle and schedule maximizes efficiency and time management, ensuring that you can consistently adhere to your workouts and achieve desired results.

Whether you have limited time for exercise due to work, family, or other commitments, a personalized program enables you to prioritize key exercises, focus on high-impact movements, and structure your workouts for maximum effectiveness in minimal time.

By optimizing training volume, frequency, and intensity, you can make the most of your available training time and maintain momentum towards your fitness goals.

Enhanced Mental and Emotional Well-being:

Consistent training not only improves physical fitness but also enhances mental and emotional well-being, boosting mood, self-esteem, and overall quality of life.

Engaging in regular exercise releases endorphins, neurotransmitters that promote feelings of happiness and relaxation, reducing stress and anxiety levels.

Moreover, achieving tangible progress and reaching milestones in your fitness journey fosters a sense of accomplishment and empowerment, reinforcing positive habits and motivating continued effort towards your goals.

Long-term Sustainability and Lifestyle Integration:

A personalized training program emphasizes sustainability and lifestyle integration, making it easier to maintain consistency and adherence over the long term.

By aligning your workouts with your interests, preferences, and daily routine, you can seamlessly integrate exercise into your lifestyle and cultivate a lifelong commitment to health and fitness.

Additionally, incorporating variety, progression, and periodic adjustments into your program prevents boredom, plateaus, and burnout, keeping you engaged and motivated to continue challenging yourself and pursuing new goals.


Nutrition Coaching

While exercise is undoubtedly important, nutrition plays an equally crucial role in achieving your fitness goals. How important is nutrition? Well, you're not going to out-exercise a poor diet! So, let's just say it's at least 50% of your "getting fit" equation.

A personalized nutrition coaching program, complete with specific meal plans, ensures that you're fueling your body with the right nutrients to support your workouts and optimize recovery.

Whether your aim is to lose weight, build muscle, or improve performance, proper nutrition is essential for progress.

By working with a coach to develop healthy eating habits and make informed food choices, you'll not only see faster results but also develop a sustainable approach to eating that lasts beyond reaching your fitness goals.

Nutrition is the cornerstone of any successful fitness journey, serving as the foundation for achieving optimal health, performance, and body composition.

At Dennis Romatz, we have a rock-solid approach to nutrition coaching which includes:

  • Daily meal plans

  • Dietary recommendations

  • Food education

  • Macro-nutrient tracking

  • Micro-nutrient inclusion

  • Immune boosters

  • anti-oxidants

  • Adaptogens

Here are five specific benefits of prioritizing nutrition coaching and adopting a personalized approach to eating for fitness goal achievement:

Optimized Fueling for Workouts:

Proper nutrition provides the fuel your body needs to perform optimally during workouts. Nutrition coaching helps individuals identify their unique energy needs based on factors such as activity level, body composition, and fitness goals.

By strategically timing macronutrient intake and choosing nutrient-dense foods, individuals can enhance energy levels, endurance, and performance during exercise, leading to more effective workouts and greater progress towards their fitness goals.

Support for Muscle Growth and Repair:

Building and maintaining lean muscle mass is essential for achieving a toned, strong physique.

Nutrition coaching ensures that individuals consume adequate protein to support muscle growth and repair, especially after intense resistance training sessions.

By meeting their protein needs through a balanced diet and incorporating quality protein sources such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein sources, individuals can optimize muscle recovery and adaptation, leading to greater gains in strength and muscle mass.

Enhanced Recovery and Adaptation:

Nutrition plays a crucial role in facilitating post-exercise recovery and adaptation. Nutrition coaching provides guidance on consuming the right balance of macronutrients and micronutrients to support muscle repair, glycogen replenishment, and hydration after workouts.

By incorporating nutrient-rich foods such as fruits, vegetables, whole grains, and healthy fats into their diet, individuals can accelerate recovery, minimize muscle soreness, and enhance adaptation to training stimuli, allowing for more frequent and productive workouts.

Body Composition Management:

Achieving and maintaining a healthy body composition is a common fitness goal for many individuals.

Nutrition coaching helps individuals create a sustainable eating plan that promotes fat loss while preserving lean muscle mass.

By focusing on nutrient-dense, whole foods and controlling portion sizes, individuals can create a calorie deficit conducive to fat loss without sacrificing muscle tissue.

Additionally, nutrition coaching emphasizes the importance of balance and moderation, empowering individuals to develop a healthy relationship with food and maintain their desired body composition long-term.

Support for Overall Health and Well-being:

Nutrition coaching goes beyond just supporting fitness goals—it also promotes overall health and well-being.

A balanced, nutrient-rich diet provides essential vitamins, minerals, antioxidants, and phytonutrients that support immune function, cardiovascular health, cognitive function, and disease prevention.

By prioritizing whole, minimally processed foods and limiting intake of sugary, processed foods, individuals can optimize their health and vitality, ensuring they have the energy and resilience needed to pursue their fitness goals with vigor and enthusiasm.

Nutrition coaching is an essential component of any comprehensive fitness program, offering numerous benefits that support optimal performance, recovery, body composition, and overall health.

By adopting a personalized approach to nutrition and working with a coach to develop healthy eating habits, individuals can fuel their bodies for success, maximize their fitness results, and enjoy lasting improvements in their health and well-being.



In the pursuit of fitness, many individuals overlook the importance of adequate rest and recovery.

However, rest days and recovery strategies are essential for allowing your body to repair and rebuild after intense workouts, reducing the risk of overtraining and injury.

Incorporating techniques such as stretching, foam rolling, massage, and adequate sleep into your routine can help enhance recovery, reduce muscle soreness, and improve overall performance.

By prioritizing recovery, you'll not only prevent burnout but also set yourself up for long-term success in your fitness journey.


Wellness and Healthy Lifestyles Mentoring

Achieving fitness goals isn't just about physical exercise and nutrition—it's also about cultivating a holistic approach to wellness and adopting healthy lifestyle habits. Mentoring in areas such as stress management, sleep hygiene, mindfulness, and self-care can significantly impact your overall health and well-being.

By integrating these practices into your daily routine, you'll not only accelerate your progress towards your fitness goals but also enhance your quality of life and cultivate a sustainable, balanced lifestyle for the long term.

Wellness encompasses various aspects of health, including physical, mental, emotional, and social well-being.

Integrating wellness practices into your fitness journey not only enhances your overall quality of life but also complements other key components such as fitness, nutrition, recovery, and mindset.

Here are five specific benefits of prioritizing wellness and adopting a healthy lifestyle:

Prevention of Chronic Diseases:

Engaging in wellness activities such as regular exercise, nutritious eating, stress management, and adequate sleep can significantly reduce the risk of chronic diseases such as heart disease, diabetes, and obesity.

By maintaining a healthy lifestyle, you're proactively preventing health issues that could hinder your fitness goals and overall well-being.

Enhanced Physical Performance:

Wellness practices like strength training, flexibility exercises, and cardiovascular workouts not only improve physical fitness but also enhance performance in other areas of life, including fitness activities.

A well-rounded wellness routine ensures that your body is strong, flexible, and capable of meeting the demands of your fitness regimen, leading to better results and fewer injuries.

Improved Mental Health and Stress Reduction:

Mental well-being is closely linked to physical health, and prioritizing wellness can have a positive impact on your mental health.

Activities such as mindfulness meditation, deep breathing exercises, and spending time in nature help reduce stress levels, improve mood, and enhance resilience—essential factors for staying motivated and focused on your fitness goals.

Better Sleep Quality and Recovery:

Adequate sleep is essential for optimal health, recovery, and performance. Incorporating wellness practices like establishing a consistent sleep schedule, creating a relaxing bedtime routine, and minimizing exposure to screens before bed can improve sleep quality and duration.

Quality sleep enhances recovery, muscle repair, and hormone regulation, allowing you to recover faster and perform better in your workouts.

Increased Energy and Vitality:

Living a healthy lifestyle and prioritizing wellness activities result in increased energy levels and overall vitality.

Regular exercise, nutritious eating, adequate sleep, and stress management techniques boost energy levels, improve mood, and enhance productivity—qualities that are essential for staying committed to your fitness journey and achieving your goals.

By embracing wellness and adopting a healthy lifestyle, you're not only preventing diseases and enhancing physical fitness but also improving mental well-being, sleep quality, and overall vitality.

These benefits synergize with other components of fitness goal achievement, including nutrition, recovery, and mindset, creating a holistic approach to health and well-being that maximizes your chances of success.

So, whether you're hitting the gym, preparing nutritious meals, practicing recovery techniques, or working on your mindset, remember to prioritize wellness and enjoy the transformative effects it brings to your fitness journey and your life.


Mindset: The Power of Sports Psychology

In addition to physical health and nutrition, mindset plays a crucial role in determining success on the fitness journey.

Sports psychology, which focuses on mental skills training and performance enhancement techniques, can be a powerful tool for individuals striving to achieve their goals.

By working with a sports psychologist or incorporating mental skills training into their regimen, individuals can learn strategies to enhance motivation, build confidence, manage stress, and maintain focus—key components of goal achievement.

One of the primary benefits of sports psychology is its ability to help individuals overcome mental barriers and limiting beliefs that may be holding them back. Through techniques such as visualization, goal setting, and cognitive restructuring, individuals can reframe negative thoughts and develop a more positive and resilient mindset.

This shift in mindset not only enhances performance during workouts but also translates to other areas of life, leading to greater confidence, resilience, and success.

Furthermore, sports psychology can help individuals develop mental toughness—the ability to persevere in the face of challenges and setbacks. By learning to embrace discomfort, manage adversity, and maintain focus under pressure, individuals can push past their limits and achieve breakthroughs in their fitness journey.

Whether they're facing a tough workout, a plateau in progress, or doubts about their abilities, mental toughness allows individuals to stay committed to their goals and continue moving forward.

Cultivating a resilient and positive mindset is paramount for success in any fitness journey. Sports psychology offers invaluable tools and techniques to fortify mental resilience, enhance motivation, and overcome obstacles along the way.

Here are five specific benefits of integrating sports psychology into your mindset for achieving fitness goals:

Enhanced Motivation and Goal Clarity:

Sports psychology equips individuals with strategies to clarify their goals, visualize success, and stay motivated throughout their fitness journey.

By setting specific, measurable, attainable, relevant, and time-bound (SMART) goals, individuals gain clarity and direction, fueling their motivation to persist in the face of challenges and setbacks.

Improved Confidence and Self-Efficacy:

Building confidence is essential for achieving fitness goals, and sports psychology offers techniques to bolster self-belief and self-efficacy.

Through positive self-talk, affirmations, and visualization of past successes, individuals cultivate a strong sense of confidence in their abilities, empowering them to push past limitations and strive for greatness in their fitness endeavors.

Effective Stress Management:

Managing stress is crucial for maintaining focus, performance, and overall well-being during the fitness journey. Sports psychology teaches individuals how to identify stressors, develop coping strategies, and maintain composure under pressure. By mastering relaxation techniques, mindfulness meditation, and deep breathing exercises, individuals can effectively manage stress and maintain peak performance in their workouts and daily life.

Resilience and Adaptability:

Resilience is the ability to bounce back from setbacks and persevere in the face of adversity. Sports psychology helps individuals develop resilience by reframing negative thoughts, embracing challenges as opportunities for growth, and learning from past experiences.

By cultivating a resilient mindset, individuals become more adaptable, flexible, and resilient in the face of obstacles, enabling them to navigate the ups and downs of their fitness journey with grace and determination.

Optimized Performance and Consistency:

Ultimately, the goal of sports psychology is to optimize performance and facilitate consistency in achieving fitness goals.

By mastering mental skills such as focus, concentration, and visualization, individuals can enhance their performance, maximize their potential, and maintain consistency in their training efforts.

Whether they're facing a tough workout, a plateau in progress, or doubts about their abilities, individuals equipped with a strong mindset forged through sports psychology can stay committed to their goals and continue moving forward with confidence and determination.

In summary, getting fit involves more than just hitting the gym or following a diet—it's a multifaceted journey that requires careful planning, commitment, and consistency.

By following these five steps—evaluations & assessments, personalized program design and training, nutrition coaching, recovery, and wellness mentoring—you'll be well-equipped to embark on your fitness journey with confidence and achieve lasting results. What you'll find is that when you implement these six steps, your results will just happen like windfall benefits of living a well-rounded lifestyle.

Remember, it's not just about reaching your goals—it's about enjoying the process and embracing a healthier, happier lifestyle.

About the Author: Dennis Romatz is an Internationally acclaimed, clinically focused, exercise science-based, naturopathy-centric personal trainer, online fitness coach, nutrition coach, healthy lifestyles mentor and integrative wellness specialist.

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