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Your Roadmap and Mini-Guide

As a busy middle-age pro like Al, you never seem to get going with fitness. Maybe you were in shape previously, but fell off the wagon somewhere, somehow – as “life” took over.

Fitness devotees usually manage to prioritize their goals and find the required “workarounds.”

But you struggle to keep head-above-water – let alone find time and make the effort to understand and commit to getting “properly” fit.

I know, because it was similar for me too.

Fitness seems so complicated and so time-consuming, that most of us procrastinate, or kind of do it haphazardly.

Although I did manage to train frequently in the past, in hindsight, I wasn’t consistent enough. I also made mistakes (including some expensive ones) by naively buying into false promises.

I was therefore never 100% satisfied with my results. It was only when I took the time and made the effort to get properly informed; when I finally stopped “dabbling,” got serious and tried different things – that I established what “actually” works.

My biggest realization – and the good news I love spreading is:

Being fit and healthy and looking good is really far, far simpler than we’re led to believe!

And you'll see why when we look at SFP’s program design below.

So yes, there is a practical way to pull off a fitness transformation – even if you're short on time. Being committed and organized is essential, and I deal with that throughout this Site and with my clients. But you also need a doable program that'll help you become a much better version of yourself without the need for hours of exercise and a boring restrictive diet.

Since my initial transformation back in 2002, I’ve used the Sensible Fitness Program as the basis for all my training. It's how I stay in optimal shape while living a busy and engaging life.

The sensible approach is the only realistic way Al (and any other busy professionals for that matter) are able to make (and maintain) time and space for health and fitness. (The about SFP page and future FAQs have more on how this is possible.)

Realistic Expectations

An important point you need to know before proceeding, especially if you're new to fitness: It’s wise not to simply follow another person's program – and hope for the exact same results they obtained. 

And even if SFP (in standard form) isn’t individually customized to you – there’s no reason why you can't successfully transform yourself by following it.

You'll get out what you put in.

Unlike conventional programs, SFP doesn’t claim to be the change you seek. That’s all you. But it does claim to be the catalyst in being able to empower, enlighten and inspire – by providing honest, practical and effective options.

The initiative though, MUST be yours.

To effect any type of lasting change in your life, you have to own it and drive it.

So, what's needed from you is solid effort and consistency over a period of time (ideally 2-3 months) with a goal date. You’ll then be in the perfect situation to further adapt the program – and continue making gains. 

Ready to take a closer look?

Goal of the Sensible Fitness Program

Giving you optimal wellness results from targeted efforts. In this way, you get to enjoy a socially-connected, rewarding and prosperous lifestyle.

In short: it’s functional fitness, but not at the cost of the other important parts of your life

How Did I Come Up With The Program Design?

By having observed (over many years) the typical shortcomings, the “needs” and “wants” – or the “predicament,” if you like – faced by my avatar, Al.

I used to be part of this needy crowd, and therefore speak from first-hand experience.

As you might have read on the about me page, I’ve always felt powerfully-drawn to remedy these avoidable pitfalls. And also to try helping others to reduce confusion and indecision caused by the information overload in the health and fitness industries. 

Most resources fail to address our busy schedules and individual genetics – neither do they highlight what works and what doesn’t. Instead, they conveniently exploit our naivety and need-for-novelty – by promoting impressively confusing and over-presumptuous “band-aid” solutions. And so the majority of us continue to flounder between indecision and going nowhere. The fact that less than 5% of the world’s population is in good health – should therefore come as no surprise.

SFP addresses this all-too-common predicament by offering the most efficient and practical solutions.

These are showcased in numbers in the image, and briefly explained further down the page.

Make it your business – once and for all – to reject being part of this meaningless trend and get that sustained condition most only dream about.

Program Highlights

  • Highly-efficient. The perfect sustainability-solution for us busy pros.

  • Brief but effective. 5-6 exercise sessions a week totaling less than 2 hours.

  • Enjoyable nutrition based on real food. No “dieting.” No “required” supplements


    Given the holistic approach of SFP, its training protocols provide:

  • Improved functional and health-related fitness – to be physically empowered, and to be able to do average everyday activities with ease, without risking injury, and

  • Improved physical condition – boosting self-confidence and sense of self-worth.

  • With the above, the route to all-round wellness is all but guaranteed – and life only gets better.

    If you follow my work, you’ll know that I train the same way most of the time – making things dead simple.

    With the exception of an occasional specialization phase (1-2 times a year), this is what my training looks like:


    A weekly 3-day resistance (weight) training split, covering the entire body (including abs and core) using varied workout intensities and rep-ranges.

    I also do cardio 2-3 times a week.


    My average resistance workouts last a mere 7-15 minutes. My high-intensity cardio sessions are done in under 20 minutes.

    Too short? No. Correctly-executed, higher-intensity exercise delivers optimally. Shorter training-times fit best with that all-too-common busy lifestyle – providing efficacy and efficiency. We’re talking “sensible” at its best.


    Safety is a key consideration in any wellness regimen.

    It’s therefore natural at the outset, that newbies will need to train carefully, and with more volume and less intensity. But going forward, as you adapt, these training characteristics can gradually be inverted to shorten training time.

    To ensure optimal stimulus and adaptation for strength and hypertrophy (building muscle for tone/size) – as well as broader cardiovascular conditioning, I vary volume and intensity during alternate weeks.


    The protocols typically look like this:

  • Monday: Upper body (push/pull)

  • Tuesday: Cardio (low or medium-intensity)

  • Wednesday: Legs / lower back (overall body push/pull)

  • Thursday: Cardio (high-intensity) (optional)

  • Friday: Upper body (push/pull)

  • Saturday: Rest (optional core-specific work)

  • Sunday: Cardio (low and medium-intensity)


    Fist, let me briefly address the question: “Do I really need to do cardio?”

    It depends on you, your goals and your individual constitution. Your somatotype and current body fat levels will also dictate your needs to a fair degree. Some people have fast metabolisms and can get away with less cardio than others. Then there are those who are lucky enough to not have to perform any at all for weight-maintenance!

    You won't really know if you’re new to fitness. However, within a month of consistent training, you will understand more about yourself than you ever did before. At that stage, you'll be able to make an educated decision on your future needs.

    I personally don't do as much cardio as I used to, although I have never eliminated it from my program altogether because of its health benefits. I have continued to refine my workouts over the years to include optimal levels of cardio training – and no more – unless we’re talking about sport or skill-specific requirements (I do run the occasional half-marathon with my wife).

    If you pay proper attention to your progress and physiological adaptation, you will find what works best for you.

    That said, I highly recommend starting out with 3 sessions a week, which will work just fine in most cases – and will provide an excellent platform from which to progress.


    I alternate between low, moderate and high-intensity interval cardio training.

    My low/moderate steady-state sessions usually last for 25-30 minutes, while my high-intensity interval workout is just 17 minutes long.

    Different cardio intensities all have their places in a good program, which is why they’re included in SFP. By varying cardio, you get: fat-burning, heart-lung conditioning, removal of lactic waste/toxins, and enhanced metabolic endurance. (Here’s more on the overall benefits of exercise.


    You can approach the training part of SFP with as much rigor and passion as humanly possible – but you will not realize appreciable results without an effective and supportive eating plan.

    Of course my definition of good nutrition may differ from the next person’s, who could be on a keto, vegan or vegetarian plan. The important thing is to realize that “what” you eat, and “how” much – dictates your physical condition more than your workout program does.

    Whatever your eating style, be responsible with your choices, as well as your macro and micronutrient-intake.

    And remember, MyFitnessRoad.com, the Sensible Fitness Program and the Sensible Way are all synonymous with the consumption of “real” food – all of the time. I don't exclude any food types, nor do I consume any “special” meals. The focus is on following an eating plan with a ratio of whole unprocessed foods to processed/rich foods of around 80-20 – in line with your own particular calorie and macronutrient requirements. These are derived from your individual total daily energy expenditure (TDEE).

    Below is an example of what I eat on a typical day. It represents a macronutrient ratio of around 40-25-35 (Carb–Protein–Fat).


  • Coffee with whole milk

  • Bowl of cooked oatmeal with whole milk and almonds

  • Grilled chicken breast with cottage cheese and mixed veg

  • Toast with peanut butter, square of dark chocolate and coffee with whole milk

  • Piece of fruit and cup of yoghurt

  • Egg omelet, sweet potato, garden salad with olive oil dressing

  • Cup of dairy ice-cream with optional topping

  • Bowl of cereal and optional protein supplement

  • Although nutrition plans will vary from individual-to-individual (depending on preferences and macronutrient tolerances), the list of meals above shows the type of “normality” which underlines this program.

    Again, we’re talking real food.

    If you’re consistent and attentive about your eating, you will become accustomed to your body’s nutritional needs over time. SFP advocates a nutrition plan which not only supports your goals, but is also enjoyable.

    Are You Ready For Your Transformation?

    I trust this overview/roadmap demonstrates just how simple (yet effective) SFP is.

    With that, are you ready to finally claim (or reclaim) your health, improve your physical state, and have a balanced lifestyle? If yes, then your transformation journey starts here and now!

    SFP will enable you to finally say goodbye to the endless frustration of wanting to be in shape – but never getting there.

    Grab the opportunity to achieve and sustain optimal wellness with the real practical no. 1 solution today!

    Get your free copy of the SFP Mini-Guide!


    If you’re unsure what to do next, why not grab a copy of my Quick-Start guide? It’ll help bring you maximum clarity ahead of your transformation journey to sustainable wellness. This practical resource was designed to help you make immediate progress in order to bridge where you’re currently stuck to the point where you’re ready to take action.

    Is your situation is unique, and needing special individual attention and support?

    Why not opt for a customized program or schedule a free consultation to discuss an individualized lifestyle/fitness coaching program?

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