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FITNESS TIPS

By Wellness Warrior John Derlis

Sharing My Program
Hoping To Inspire Healthy Life Changes

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FITNESS is the secret ingredient for a life full of excitement! Check out my fitness regimen below – a blend of stretching, cardio, and targeted workouts that keep me energized. It's just one of many training programs that can help you reach your health goals and confidently walk with an extra spring in your step!

Setting achievable goals and customizing them to fit your lifestyle is recommended. Whether you're a boating enthusiast like me or have other interests you're passionate about, set your goals to achieve the lifestyle you want.

I'm a strong believer in making small, sustainable adjustments when incorporating a fitness plan in order to achieve and maintain long-term success with your health journey.
 

MY MAIN GOAL is to maintain a healthy weight of 200 lbs using a combination of regular FITNESS exercises, balanced NUTRITION, intermittent FASTING, and effective HYDRATION

Click on my "feet on scale" picture and scroll through the images to discover my special energy-boosting secret for every workout.

Putting in the sweat with a clear plan equals RESULTS!
Transformation Pics: 

 BEFORE PICS  Age 55 | 235 lbs

 AFTER PICS  Age 57 | 200 lbs

STRECHING/CARDIO Before my daily workout, I make sure to properly stretch and warm up my muscles to prevent any injuries. Then I hit the stair master for 20 minutes, with my favorite music blasting and my H2 water and towel ready to go ready to sweat and tackle whatever workout is on my schedule for the day. 

My WORKOUT at a Glance

 MONDAy

Stretches/Cardio

 

CHEST

SHOULDERS

TRICEPS

Core/Abs
& More Cardio

 TUESDAY

Stretches/Cardio

 

BACK

BICEPS
LEGS

Core/Abs

& More Cardio

 WEDNESDAY

Full Body Stretches + Body Weight Exercises 

at HOME Gym

 THURSDAY

Stretches/Cardio

 

CHEST

SHOULDERS

TRICEPS

Core/Abs

& More Cardio

 FRIDAY

Stretches/Cardio

 

BACK

BICEPS
LEGS

Core/Abs

& More Cardio

Derived from the PUSH-PULL training regimen customized to suit my schedule working out 4-days per week at AK

Click on Men's Health and Healthline logos for the full scoop on some more detailed PUSH-PULL workout programs including illustrations!

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EFFECTIVE CORE & ABS EXERCISES

As someone who struggled with gut health due to years of overconsumption, I know how important it is to focus on this area every day. If your gut health and visceral fat between your abdominal organs is normal, I suggest alternating core/abs exercises on different days. Like other muscle groups, they require recovery time to become defined or grow.

PUMPING IRON AT HOME vs THE GYM

Sweat it out and feel like a powerhouse, whether you're lifting weights in your living room or hitting the gym. You don't need a membership to score a killer workout. While gyms boast much more effective setups, home workouts win on the flexibility front. Time and gear management are your tickets to a top-notch sweat session.

 

GYMS HAVE THEIR ADVANTAGES: That monthly bill is a great incentive to get moving. Classes and gym buddies make workouts fun, teach you the right moves, and keep you on your toes with new fitness trends. Plus, gyms have all the heavy-duty gear you'd need, saving you cash and space at home.  For optimal gains, I recommend Athletic Kulture.