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      Creating an Exercise Routine to Compliment Your Medical Weight Loss Plan--In 3 Key Steps

      Are you feeling a bit lost about kick-starting your weight loss journey? It's a struggle we all face—so many diet and fitness plans out there, it's hard to figure out which one’s right for you. What works like magic for one person might not work for you. That's why having a plan customized to your unique situation, one that tailors exercise and nutrition specifically to your goals and fitness level, is super important. But hey, it's tough to wade through all the options out there.

      Over at PrimeHealthMD, we're all about crafting a fitness and meal plan that's just for you. And if you're not part of our program yet, we've got three steps to help you make your own exercise and fitness plan.

      Step 1: Let’s start by nailing down your goals. 

      Ever stopped to think about what you really want for your health? Having clear goals is key to moving forward. Your goals might not match your pals’ or family's, and they might shift as your life changes.

      Typical goals could be dropping pounds, gaining muscle, cutting blood pressure and cholesterol, or even prepping for a marathon or triathlon. 

      When you set your goals, think SMART: Specific, Measurable, Achievable, Relevant, and Time-bound.

      But what’s the deal with SMART goals? 

      They help you set goals that you can actually reach with some planning and effort.

      Getting detailed with your fitness goals is crucial. Using vivid language when writing down your goals boosts your chances of achieving them by 1.2 to 1.4 times. Need help getting specific? Try this trick: create a goal that anyone can easily understand. Better yet, run it by a friend. If they get what you’re aiming for, you're on the right track.

      So, what’s the plan? The more precise, the better. For instance, saying “I want to shed 5 pounds in a month” beats a vague “I want to lose weight.” The more specific you get, the more likely you are to hit those targets.

      Measuring your progress is key. Numbers keep you motivated and help you track how far you've come. Whether it’s losing a specific amount of weight or hitting a certain time in a race or lifting a particular weight, measurable goals keep you focused.

      Setting achievable goals is important. Go big, but be realistic. Setting unrealistic goals might kill your motivation. Think short-term, achievable steps that lead you to the bigger picture. Say you aim to lose fifty pounds; start with a more manageable five pounds in thirty days. Achieving these smaller goals sets you up for the next big win.

      Your goals should match your lifestyle. Making drastic changes or aiming for goals that don’t fit into your life might set you up for failure. Take new parents, for instance. Their chaotic lifestyle might not accommodate hour-long gym sessions, but perhaps a shorter, intense home workout might fit better.

      Every goal needs a deadline. Without it, procrastination takes over. Sure, lifelong changes are awesome, but setting smaller, achievable deadlines along the way is crucial. Take the example of losing five pounds in a month—set a target date and keep rolling with new, more ambitious goals as you hit each milestone.

      Step 2 Let’s get organizing your workouts

      Alright, so you've nailed down your SMART goal and you're revved up to get going. But hold up—excitement might make you go too hard too soon, risking burnout or worse, injuries. Slow and steady wins this race. Start by picking just one new workout that suits you.

      Not sure which workout style to try first? Let's break it down into categories:


      Love it or hate it, cardio is essential for a healthy heart. Regularly getting that heart rate up helps lower your risk of heart disease. The good news is, there's a ton of options here, from running and biking to swimming or even group sports.


      Stretching is key. It improves your posture, balance, and prevents injuries. Being more flexible makes daily activities easier and less painful. Try activities like yoga or Pilates to boost your flexibility.

      Strength Training

      This type of workout targets major muscle groups, like your arms, legs, core, and back. The goal is to build muscle mass, which amps up your metabolism, helping you burn calories even when you're not actively exercising. It also sculpts your body, giving you a fitter look, regardless of the scale number. You can do these exercises using free weights, gym equipment, or even your own body weight.


      High-Intensity Interval Training (HIIT) is a total game-changer in medical weight loss programs. It’s incredibly effective at torching fat and enhancing your overall health.

      Here's how it works: you'll tackle brief, intense exercise bursts followed by short rest periods. The magic of HIIT lies in how it cranks up your metabolism and burns through calories swiftly during the workout. The real kicker? It keeps on burning calories even after you've wrapped up your session—this is a fantastic plus for a medical weight loss program.

      What makes HIIT even more awesome is its adaptability to different fitness levels. It's super flexible and suits just about anyone looking to make strides in their health journey.

      Step 3 Let’s create your personalized meal plan

      Getting into meal planning is a cornerstone of healthy eating. When you prep nutritious meals and snacks ahead of time, it's easier to resist the temptations of processed or fast food. Plus, the time you save from meal prep can be used to squeeze in more exercise.

      Start by hunting for recipes that match your diet preferences. Find a few dishes that make your taste buds dance and jot down the grocery list. Stick strictly to that list when you hit the store.

      Once you've triumphantly returned from the grocery trip, dedicate an hour or two to prep everything in one go. Chopping veggies and cooking grains in advance can be a total game-changer, saving you precious time during the week.

      Taking the First Step – Free Consultation

      Ready to take that first step towards a personalized weight loss program that combines fitness and diet? At PrimeHealthMD, we've got your back. We understand that stepping into our center might seem a bit overwhelming, which is why we offer a free, no-obligation consultation. Whether you're just curious or super motivated, it's a chance to kick-start a healthier future and learn how our medically supervised weight loss programs can benefit you.

      We're all about making things easy for you, and that includes most major insurance plans. Get in touch with us to check if your insurance qualifies. At the moment, we don't accept Medicare and Medicaid.