You’ve Got the Time, Now Make the Change!


The past two months have been a strain on all of us. The stress and uncertainty over Covid 19, a volatile economy, and the safety of loved ones has certainly taken their toll. While it was a novelty to stay at home and chill back in March, working from home and spending idle time in the house are getting old! I have always found that the best way to handle anxiety is to stay busy planning and doing things that are positive and constructive. Why not take time to evaluate and reassess where you are headed with your health and fitness goals?  


The first step toward investing in the fitness lifestyle is to consult your physician. Sure, this may not be possible to do in person right now, but most healthcare providers are available for virtual consultations. If you haven’t talked with your doctor recently the time is now. 


Next, chart your current height and weight. Decide how many pounds you need to drop. If you must lose weight, it is recommended to do this gradually, like no more than three pounds per week tops. Invest in an accurate scale, one that will calculate body fat percentage. Typically, most males under 50 need to be below 20% and guys over 50, no more than 22%.

The fitness lifestyle demands that you maintain a nutritional plan. Start to eat clean and healthy. Stay away from monster meals and portions. Eat 5 or 6 smaller meals throughout the day. Plan each meal with a 3-2-1- ratio of carbs, protein and fat. Cut refined sugar, processed foods and meats and limit alcohol consumption. Eat a healthy breakfast and a smaller, leaner supper. Stop mindless snacking, and late- night grazing.            


Next, you’ve got to be completely honest with yourself concerning your body image. Here’s how to go about it. First, get a full- length mirror if you don’t already have access to one. Secondly, buy a flexible tape measure available in the sewing department of most stores. Thirdly, take off all your clothes and be ready to be perfectly honest with yourself as you stand naked in front of the mirror. Aware now of the raw material you’ve got to work with, use the flexible tape and measure each muscle group. 


  • Measure your neck right under the Adam’s apple all the way around.
  • The shoulder measurement is taken at the widest point.
  • Measure the chest across the nipples while breathing normally.
  • Measure upper arms around the widest point without flexing your biceps or tensing triceps.
  • Forearm measurements should be taken at the widest part of the arm below the elbow.
  • The waist is measured at the naval.
  • Hip measurements should be taken across the widest part of the buttocks.
  • Calves and thighs should be measured at their widest point. 


These assessments can be done solo or with a friend. Remember, these measurements will establish a benchmark against which you can gauge future progress.

Moving forward with your fitness goals and plans, remember that Pump’n Inc. is a totally one on one fitness and massage facility, now more than ever equipped with clean surroundings, hand sanitizers and face masks for your working out safety!


Tom Bonanti is a certified personal trainer and massage therapist (MA#40288) in Ft. Lauderdale with his own one on one facility . Contact with questions or to set up an appointment today.