Come (merge) with me onto the road to wellness.  This is a short road map to assist you in navigating through your workout and the gym.  The safety and effectiveness of your workout should be top priority.   

 (Question) a personal trainer for advise, interview a few for hire, and choose one that is right for you.  Otherwise, let's put your workout into terms of simple visual cues as seen in road signs.

Before you step into the gym or begin your workout, you must have a  (goal). 
  
   (Stop) and think in terms of what your goal is, develop a plan of action, and follow it through.  This is your opportunity to achieve, excel, and to progress toward wellness.  Write down your workout and chart your progress.

Be sure to  (fuel) your workouts for success.  For,ultimately, your workouts are what will ensure you to achieve your goal. 

While in the gym, (yield) to those around you.  Respect others within the gym, for they too have goals and a plan of action.  Gym etiquette dictates that one must not move in on someone who is currently using a piece of equipment.

    (Slow down) and ask politely to "work-in" (share equipment) with another gym member.  Be congenial and this may even lead to a pleasant conversation.  Remember, do not talk too much. Talking may create a (detour) and result in a less productive workout. 

The gym is not a  (playground), this is serious business.  Focus on the job at hand, perform each exercise with intention, purpose, and always remember: safety first.   

Muscle (construction) may require you to slow down and proceed with caution.  Isolate each muscle group and work with deliberate, controlled movements.  Feel the muscle working, contracting, and controlling the applied resistance. 

 (Shoulder work) or any other body part that you are working on, requires you to be focused.  Do not try to do too many things at once.  

 (Alternate routes) or exercises are great, but you must pace yourself and keep your  (goal) in mind.  Do not jump around and try to do too many things at once.

 (Maintain top safe speed)  Especially pertaining to cardiovascular exercise, intensity is everything.  The more intense the exercise, the more response the body will have.  With strength training, perform repetitions smoothly and with control, do not swing the weight or use momentum.   

(No parking), keep moving, keep your blood flowing, and who knows: maybe someone is waiting for that machine you are on.   

 (Turn off cell phones) for they may create a distraction for you and others around you.  Staying focused on your workout will keep it short, efficient, and effective.  

 (Water) is crucial.  As you workout you loose water.  Be sure to replenish often, getting your minimum of at least 1/2 your body weight (in ounces) each day.

(Merge) with another person to create a workout partnership.  Having a good workout partner may provide a great opportunity for both of you to excel, bond, and grow.  Two heads are usually better than one.  Together you may think of various exercises that will keep your workouts enjoyable and productive.  Safety is heightened by having your partner spot (guide and assist) you.  Motivation to workout may be heightened, also, because it is more fun when you know your friend will be there.  

Try not to limit yourself to only one or two fitness activities. Cross train for a change of pace.  Try out some different forms of exercise, such as  (swimming) or  (skating).  This will also develop your body's strength, stimulate your senses, and expand your knowledge.   Cross training will also prevent you from becoming bored or overtraining.

   (Survey) yourself every two or three weeks.  Check your progress by taking circumference measurements of your waist, hips, and biceps areas.   (Weighing) yourself is okay, yet remember that muscle weighs three times more, per unit, than fat.  It is quite common to see a decrease in fat and inches, yet no change in total weight of an individual. 

 (Rest), rebuild, and grow.  Your muscles repair best while they are at rest.  This is very important to your success, keep it high on your list of priorities.

  (Read) and become a lifelong learner.  Knowledge is power.  Be open to knew ideas, concepts, and theories pertaining to exercise.  It is truly amazing what one may find out about themselves through applied knowledge. 

Do not take drugs or excess supplements.  Doing so may lead to a  (dead end).  Many of these products (especially if taken in excess) may promote adverse health effects such as weak bones and liver damage.

  (Hospitals) are something we should be trying to steer away from on our "road to wellness" by taking care of our internal guardians of health, our cardiovascular and immune system.  Visit your doctor regularly, take all necessary medicines, and see your dentist every six months.   

      Please remember, your ultimate goal should not what you look like.  Yet, it should be how you feel.  Fitness is not about aesthetics, that is actually a by-product or end-result of being fit, strong, and internally healthy.  Health comes from within.  Take care of your body, from the inside out, providing ample exercise, wholesome nutritious food, plenty of rest, and lots of laughter (the best medicine).

   Get on the road to wellness today.