In our busy and chaotic world sometimes acronyms can be useful to get across complex concepts like how to become fitter when you do not have time.  DOER in fitness stands for DECIDE, ORGANISE, ENGAGE, REPEAT

I will explain each concept in more detail below, but firstly it is important to understand that fitness is not complex,  we have survived as a species because the human movement is a natural and necessary part of living.

What is complex is creating the opportunity for physical activity in order to feel alive in a world designed to sedate humanity.

Wishing for a fitness potion….

I am a science fiction fan, and I do like the idea of body transformation via an ingestible substance.

The truth is that the science of fiction is deluding many people into thinking that something can be eaten, drunk or worn to transform bodies back to their natural healthy and functional state.

It is an enticing thought to control our body’s destiny cerebrally without respect for its natural need to exercise movement.

It is, therefore, no wonder that emphasis is placed on anesthetic like substances to reduce the perception of pain, without creating the opportunity to feel the joy, happiness, wonder and gratitude of a body that moves well.


A decision to improve fitness means challenging your limitations and not being afraid of them.

The fitness process is uncomfortable and for some (including myself) very uncomfortable and unpleasant. It is important to understand that body transformation is hard work yet rewarding.

Your fitness decision is whether you are prepared to feel a range of sensations as your body changes with exercise or whether you prefer not to feel change as your body deteriorates in a sedentary lifestyle.


A decision to exercise is not a decision made without considering every aspect of your current life.

People who see exercise as essential to maintaining physical health, are prepared to organise their life for exercise even when they have little or no time.

Morning exercise is sometimes the only option in a life frantic with commitments because it is a time where there is less likelihood of something else taking priority.

Morning exercisers are not necessarily morning people, in fact, many of our morning exercisers drag themselves to class in the dark, wondering what lapse of judgment got them there!

There is no best time to exercise, and if you are a disciplined, organised and determined person, you will succeed with your fitness at any time.


Having made a decision to exercise by organising your life to allow time for exercise is a great start.

The next step is to engage in the physical exertion. Achieving optimal  health and fitness is a function of strength and the easiest way to get stronger is to lift as heavy as you can, safely.

Lifting heavy weight, for both women and men, will cause a flurry of positive systemic changes throughout the body. Muscles respond by growing which will also increase metabolism, bones become denser and hormonal regulation improves.

The central nervous system responds by learning how to recruit more muscle fibres to use on demand, and it becomes more resilient to physical stress.

We use the Deadlift to gauge strength because it is a natural movement pattern using the posterior muscles that typically deteriorate quickly from lack of use. The exercise engages muscles from the head to the toes.

The deadlift may seem technically complex because it highlights imbalances that are not consistent with a natural movement flow. We then use this information to reprogram your fitness and help you achieve your goal of better health.


Health and fitness is a workout in progress; we cannot expect to get fitter with erratic effort. Repeating the exercise cycle of decision making, organisation, and personal engagement consistently is what a doer of fitness repeatedly does.

Live well with fitness