What is your philosophy regarding working out for people just starting?

The biggest challenge is getting them to change their lifestyles. Most people have created bad habits over a number of years. Some of the people we've worked with have never been taught how to work out effectively.

We never work with anyone from the outside in; we work from the inside out. Positive quotes and encouragement are core pieces to the successful program. Encouraging people to take control of their lives, their bodies, is the key to a healthy lifestyle.

Having a support system is crucial in starting a workout program. Accountability and motivation are two supports most lacking in our society.

Physical health is often the last item on the daily agenda in trying to balance, school, sports, jobs, relationships and all of the other demands of the day. It's my belief that starting the day with exercise changes the entire day: you are energized and in control of yourself. I've never understood the lack of value that we place on fitness. It should be as natural as eating and drinking.

I've always been intimated about going to the gym. How do I get started on a workout routine without having to feel the pressure associated with a gym?

All of our workouts are based on heart-rate training and exercises that you can do anywhere. I am not a huge fan of gym workouts, unless I am weight training for my season. I prefer more soulful places to run and exercise. I love the idea of walking right out of the front door and having lots of options for exercise. We encourage people to walk, to run outside, and to bike.

I'm a regular person trying to maintain decent strength. What would be a good number of ab reps I should do on a regular basis, and is there a particularly good way/right way to get the most out of an abdominal routine?

Ab reps are highly underrated. I make myself do them before I lift instead of after. Strong abdominal muscles are the most important part of a strength training program. Essentially every exercise involves abs, so good core strength is invaluable.

I could never prescribe an exact number of abs. Most people do them way too fast just to log numbers. It is important to work the abs, just as you would any other part of the body. Slow and deliberate exercises work best. We generally do 200-300 crunches and other abdominal exercises three to four times per week.

I got bored with regular gym routine. How do you cross train out of the gym, and how might I incorporate some of these items into my routine?

Naturally, people become bored with the same workouts. There are so many different options for exercise. Cross training is key to staying motivated. People get so hung up on the same routine, but changing workouts is important in achieving optimal fitness. Instead of dreading workouts, you can be excited about an ever-changing program. Unless you are training for a specific event – a marathon, for example – you can alternate a lot of different activities.

We love to use heart-rate training because as long as your heart rate is up, the type of exercise is irrelevant.

Time is always tight, and workouts are usually the first thing to go. How, often do you really need to work out – and how long?

I've never understood why people don't make the time for what I consider our most important part of the day. Controlling your body, your workouts, puts you in control of your life. Barring injury, there isn't too much in this world beyond our control. All I can say is to spend at least 30 minutes a day on cardiovascular training. Additionally, strength work is great for at least 30 minutes, three times per week.

I seem to carry a lot of stress in my back and neck. How can I incorporate stretching and low-impact activities in my routine?

I think massage is great for back and neck stress. As for workouts, daily cardio activity helps to flush the bad stuff out of your body. It is an amazing stress release. Increased heart rate during a workout helps rid your body of waste. Drinking lots of water helps to flush out your system as well.