Fitness Steps

Da-CoMo-VaTra has a series of steps that gradually integrate the framework's five principles (and more) into your lifesytle.

This simple 11-step list isn't intended as a comprehensive way to live. Instead, it's focused on fitness—and in particular, how to incrementally integrate the Da-CoMo-VaTra Framework into your fitness regimen and overall lifestyle.

The initial steps are relatively easy; and the later steps are relatively more challenging. Many higher steps either augment or replace the lower steps in the list.

Step 1

Don't smoke cigarettes, or excessively use alcohol or other drugs:

The first step is about not harming yourself. I'm tempted to add, "don't eat junk food", but that's for a slightly more advanced step (#3).

Step 2

Exercise daily:

Exercise every day, but at this low step, there's no stipulation on the intensity or other attributes of exercise; just do something active everyday. This is especially key for people who sit on their butts at a desk most days. Daily is the first principle of the Da-CoMo-VaTra Framework.

Step 3

Eat a mix of healthy foods:

At this step, there's no limitation on the amount of healthy food you can eat, so if you want to gorge on healthy food such as blueberries or mixed-green salads, then that's okay (at this step). Just try to eliminate the junk food.

Step 4

Vary your exercise activity:

This step expands on step 2 (exercise everyday). Many experts espouse the benefits of varying your exercise activity, and I agree that it seems to not only: (a) improve exercise results, but also (b) reduce injury (especially from repetitive, high impact exercise such as jogging), as well as (c) make many exercise regimens less tedious. Over the course of a week or more, vary your exercise in every (daily) exercise session. Variety is a principle of the Da-CoMo-VaTra Framework.

Step 5

Eat a moderate amount of food:

This step builds on step 3 (eat a mix of healthy foods). It's easier to manage your weight by controlling the amount of calories that you take-in rather than working-on the amount of calories that you burn-off. For example, just eliminating soda from your diet helps achieve steps 3 and 5. Try to replace high-calorie favorites with lower calorie favorites. I like MIchael Pollan's quote [with my tweaks]: Eat [real] food; mostly plants [and fruits]; not too much.

Here are more insights on eating strategies.

Step 6

Exercise everyday for at least 30 minutes and ideally around 60 minutes:

This step builds on steps 2 and 4 (exercise daily and vary your exercises). To reach this step 6, it takes an increased time commitment and corresponding dedication to healthy living. This step is related to the convenience principle of the Da-CoMo-VaTra Framework in that if your daily exercise is convenient to do, then you're not only more likely to do it, you're also more likely to have more time for it—instead of, for example traveling 15 minutes to a health club (and then back).

Step 7

Drink lots of water and other healthy drinks:

This step augments step 3 (eat a mix of healthy foods). Many people can go through an evening or even most of day by just drinking coffee, soda and/or alcohol (e.g. wine or beer). This is not likely to be healthy over the long-term. Try interleaving a glass of water, or non-caffeinated herbal tea (it’s fortified water) between every serving of alcohol. If your urine isn't clear, then you’re probably dehydrated.

Step 8

Integrate a variety of cardio, strength & flexibility exercises into your fitness regimen:

This step augments step 4 (vary your exercise activity). Over several sessions, your regimen should encompass a variety of strength, cardio and flexibility exercises. Additionally, your activities should cover multiple muscle groups, include polymetric (explosive) speed as well as long duration endurance, and you should try to integrate stretching, foam rolling, and proprioception (balancing) into your weekly regimen.

Step 9

Sleep long enough to not be tired on a typical day:

Many people in their teens, 20's and beyond don't sleep long enough – I didn't and it made me intermittently drowsy. This can't be healthy over the long-term (especially when driving).

Step 10

Don't over exercise, instead apply moderation:

Among people that try to be fit (especially middle agers and seniors), I've observed that their biggest impediment is often injuries that are (ironically) frequently caused by over exercising. When you reach this advanced step 10 level, then injuries to the joints, back, etc, can impede regular exercise routines which leads to reduced fitness, disappointment, and then a change in lifestyle away from healthy living. So, moderate the intensity and duration (as well as repetitiveness) of your exercise. Moderation is a principle of the Da-CoMo-VaTra Framework.

Step 11

Have some meditative time:

Everyday for at least a minute (and preferrably longer) meditate by breathing deeply, straightening your posture, stretching your body, relaxing your forehead, smiling, clearing your mind, and thinking in the moment. For some people, this can be akin to a meditative time at a church or temple. After clearing your mind, it can be a good time to review or reconsider your goals, philosophy, perspective, outlook, etc. These types of tradition and rituals are the 5th and final principle of the Da-CoMo-VaTra Framework.

Mindful Exercise Reps (MERs): During many of my workout routines I do a high number of reps with relatively moderate weight, and I do the reps in a relatively complex sequence. That complex sequence forces me to focus my mind on keeping track of the reps, and thereby be in the moment. An example of a complex sequence is alternating left and right sides in this pyramid count: R: 1 - L: 2 | R: 3,4 - L: 5,6 | R: 7,8,9 - L: 10,11,12 | R: 13, 14, 15, 16 - L: 17, 18, 19. 20 | R: 21, 22, 23, 24, 25 - L: 26, 27, 28 , 29, 30. That sequence takes at least 30 seconds which can be enough time to reset your mind.

Step 12

Set Goals:

With its emphasis on moderate levels of exercise, Da-CoMo-VaTra might be perceived as a fitness framework for achieving mediocrity. However, under the framework, excellence and exceptionalism can be pursued with goals such as: (1) how many consecutive days can you exercise, and (2) how many strength or cardio routines can you do before repeating a routine?

With the exception of travel days across the international date line, I have practically worked-out everyday for years, and my strength routines repeat about once every month.

What's your Da-CoMo-VaTra goal or record?