Home > Self Help Guide > Module 5: Fitness & Strength Made Easy

Fitness & Strength Made Easy

Created and maintained by Kim Crawford, M.D., F.A.C.P.M., A.B.A.A.R.M.

Lose weight, tone up, and improve your health. Cardiovascular fitness boosts your immune system, helps prevent diabetes, heart disease, cancer, Alzheimer’s disease, and more! High intensity interval training (HIIT) is great for your brain and your mitochondria. Strength training keeps your metabolism up as you age and makes less prone to injuries. Learn how to make fitness an easy and doable part of your healthy lifestyle.

Let’s make fitness fun, quick, and painless

We know you are busy and that the gym is a time-sucking vortex that is hard to incorporate into your life. We are here to show you how exercise can be fun, quick, and painless. It is crucially important for your health – exercise boosts your immune system, helps you sleep, decreases your stress, improves cognitive powers, helps prevent Alzheimer’s, diabetes, heart disease, and more. We will teach you how to pick the appropriate activity or activities and how much you truly need to do. It’s actually a lot less than you think!

Types of exercise

1) Cardiovascular fitness exercise

Without cardiovascular fitness, you will not have optimal health – plain and simple. Cardio is defined as any activity whatsoever that increases your heart rate. Recent studies have shown that as little as 10 minutes at a time (and possibly even 3 minutes!) will engage the good metabolic pathways you need for control of blood sugar, cholesterol, and weight.

2) Strength training

It is Dr. Crawford’s experience as a Physician and Fitness Club owner that people shun or stop a weight training program because the routine just plain takes too long. Or they don’t start simply because they don’t want to go to a gym, and they don’t know what to do or where to start. Or they purchase home equipment that just sits there. Or they work out so hard, it hurts too much and that becomes a reason to stop. Her workouts are quick and painless.

3) High Intensity Interval Training (HIIT)

This just might substitute for cardio 1-3 times per week if you really don’t have time for anything else. We do know that it should be worked into cardio sessions for optimal health benefits from your exercise sessions. It can be done independently of your cardio – the important factor is just getting it done.

4) Flexibility

Flexibility is one the first things to go as our bodies enter adulthood and continue to age. Improved flexibility helps prevent everyday injuries such as:

• Muscle strains that occur when turning over in bed or getting out of bed
• Shoulder tweaks that result from doing tasks on the job that involve lifting or reaching
• Back aches due to transitioning to standing from sitting
• Bending down to pick something up
• Walking up and down the stairs

Self Assessment

Your results are 100% private and not stored, saved, or accessible by anyone except yourself.

Webinar with Dr. Kim

This webinar covers how to have perfect fitness. You will find additional answers and clarifications in the next portion of this self help guide: Solutions.

Please note that the term interval training used in the Webinar has been replaced by the term HIIT which will be explained fully in the Solutions section. Please also note that the products mentioned in the webinar have been replaced with free blog materials and suggestions for other purchases.


Download and/or print these PDFs below for in-depth solutions.

Solutions Handout

Stretching Exercises

Helpful articles

The following articles are from Dr. Kim’s Aging Well blog and address some of the concerns in this guide.

Your Exact and Compact Strength Workout – Less Than 1 Hour Per Week

How to do HIIT

Dr. Kim’s Ultimate Guide to Weight Lifting Supplements

Have a question for Dr. Kim? 
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