Longevity &amp; Performance

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With the new year now in full swing, many busy people are looking to maintain ambitious resolutions that likely include reference to either getting in shape, losing weight or just finally becoming more fit.&nbsp;



Moreover, there is an ever-growing body of evidence and studies that indicate adding daily exercise can not only help people live longer and healthier lives, but may also help them be happier and more productive.&nbsp;



In fact, a <a href="https://www.ama-assn.org/delivering-care/public-health/massive-study-uncovers-how-much-exercise-needed-live-longer" target="_blank" rel="noreferrer noopener">study</a> says that adults who worked out two to four times more than the recommended amount of vigorous physical activity—about 150 to 299 minutes per week—were found to have 21%-23% lower risk of all-cause mortality. And according to <a href="https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495" target="_blank" rel="noreferrer noopener">Mayo Clinic</a>, exercising can help ease the symptoms of depression and anxiety.&nbsp;



But the age-old dilemma is just how to turn those well-meaning and healthy intentions into reality—especially when most people have now returned to the office and need to juggle competing priorities such as running a busy household, raising kids and allocating enough quality family time to ensure that no one feels left out.&nbsp;



There’s a famous saying, “the devil is in the details," and the details of exercise and getting fit can confound even the best of us. Fortunately, we can tap the expertise of personal trainers, nutritionists and fitness experts for sage advice on how to make the leap from couch potato to the best shape possible.



<h2 class="wp-block-heading" id="h-what-does-a-realistic-fitness-plan-look-like">What does a realistic fitness plan look like?</h2>



<a href="https://successcom.wpenginepowered.com/personal-development-plan/">Following a plan in life</a> is perhaps a helpful route to success, and that holds true for fitness as much as anything else.&nbsp; &nbsp;



Fitness plans should begin by taking into account your schedule, fitness level and resources, says Chris Pruitt, personal trainer and founder of Workouthealthy.com.&nbsp;



Kim Perry, a certified personal trainer at Kim Perry Company, agrees. "A realistic fitness plan means looking at your life and putting one in that can truly fit you. For example, if you’re a new mom, an hour run every day is not realistic. A 20-minute at-home workout is reasonable, so that’s the kind of plan you would need," she says, adding that it helps to "look at your life and see what you can add in."



"[You should make] sure your plan matches your goal," says Adam Levy, a certified personal trainer and boot camp instructor at American Fitness 24/7 in Murrells Inlet, South Carolina.&nbsp;



He also adds that if your goal is to gain muscle, you should prioritize a plan that allows for progressive overload [increasing intensity or weights with each workout] of your muscles in addition to finding a time to work out that fits your schedule and will allow you to stay consistent.&nbsp;



James Rodgers, a certified running coach and endurance sports expert, suggests that instead of trying to implement an idealized version of a fitness plan into your life, you should aim for a fitness plan that works with your actual schedule and energy levels.



He also advises to be certain any plan has built-in flexibility for life disruptions, like those that can occur within a young family—to start gradually to build sustainable habits and to make the plan specific to you and your current fitness level and ability.







<h2 class="wp-block-heading" id="h-what-are-some-examples-of-fitness-plans">What are some examples of fitness plans?</h2>



While fitness plans will vary by individual, there are many basic plans that can be followed easily by most people.&nbsp;



For example, Josh York, certified personal trainer and founder and CEO of GYMGUYZ, suggests two to five mini cardio sessions a week (up to 30 minutes of walking, biking, jogging, etc.); strength training twice a week (using bodyweight exercises like lunges, squats and push-ups); and yoga for mental clarity, flexibility and recovery, while also allowing adequate rest days for your body to recover from the week and avoid burnout.



Pruitt says, "A plan for someone working two jobs or a new parent might focus on short, high-impact workouts, like 20-minute strength circuits or bodyweight exercises at home, that can be done during nap times or lunch breaks."



<figure class="wp-block-image alignright size-large is-resized"><img src="https://successcom.wpenginepowered.com/wp-content/uploads/2025/03/Adam-Levy-pic-3-586x1024.jpg" alt="" class="wp-image-85222" style="width:250px"/><figcaption class="wp-element-caption">Adam Levy (Photo courtesy of Adam Levy)</figcaption></figure>



Stephen Sheehan, a certified personal trainer at BarBend, advises that a fitness plan for someone who isn't active and needs to lose a significant amount of weight might look like this:



"Eating in a calorie deficit based on their body weight and target body weight. Hitting 0.8-1 gram of protein per pound of body weight. Full-body strength training two to three times per week, plus two to three days of cardio with a mix of HIIT [high-intensity interval training] and steady state [elliptical or stationary bike]."



He adds that someone looking to add muscle mass might want to eat in a caloric surplus, aiming to get at least 1 gram of protein per pound of body weight, followed by a “push/pull/legs or body-part split training four to five days a week, with one full rest day.”



Dr. Chris Mohr, fitness and nutrition adviser at Garage Gym Reviews, advises that for those short on time, a plan might include three 20-minute sessions per week of brisk walking or HIIT, along with 10 minutes of bodyweight strength exercises at home.&nbsp;



Another option might be to break up movement throughout the day, like doing bodyweight exercises or stretches during breaks at work.



Levy suggests that using upper/lower body split routines can be very helpful for busy people, like those working several jobs or new parents. This plan basically groups upper and lower body exercises into specific days of the week and alternates days to allow for enough rest time.&nbsp;



Stephanie Finkel, a 67-year-old fitness enthusiast who has thousands of followers on TikTok, created the online coaching app "I’m Senior Strong," which is designed to help older women learn strength training in an effort to reverse the effects of age-related muscle loss and osteoporosis.&nbsp;She creates programs that target major muscle groups for 40 minutes, three times a week, using dumbbells. She advises to start with workouts that allow you to learn proper form, build confidence and then increase the weight you are lifting. "Make time for exercise, even if it's just 15-30 minutes," she says.



<h2 class="wp-block-heading" id="h-how-realistic-are-these-workout-fitness-plans-are-they-achievable">How realistic are these workout/fitness plans? Are they achievable?</h2>



Many fitness experts agree that realistic fitness plans tend to align with a person's overall <a href="https://successcom.wpenginepowered.com/how-to-set-goals/">goals</a> and lifestyle. Mohr says that many of his plans are realistic because they don’t require a gym, expensive equipment or lengthy time commitments.&nbsp;



"They can be done at home, outdoors and in small chunks of time, making them flexible for busy lifestyles. They’re achievable because they’re built around your daily schedule and start small. Setting manageable goals, like <a href="https://successcom.wpenginepowered.com/steppin-app-blocks-social-media/">walking 5,000 steps a day</a>, only taking the stairs when available or doing three sets of push-ups or squats, makes it easier to stay consistent. Plans that feel doable and ideally are stacked with other daily habits, are more likely to become long-term habits," he says.&nbsp;



Sheehan says realistic plans should be based on someone’s goals, but also flexible. "For example, someone may not have enough time to go to the gym five days a week, so you can get around that by increasing the intensity of their workouts if the frequency can’t be met." In addition, he says achievable results can be attained by focusing on a few basic factors such as nutrition, cardio and strength training.&nbsp;&nbsp;



Asked about realistic plans, York advises to start with shorter workouts and build momentum over time to help avoid burnout. "You don’t want to overdo it, because you’ll quickly become exhausted and may lose motivation to keep going. Committing to just 20 minutes a day is way easier to keep up than trying to fit in long, intense sessions."&nbsp;



He notes that what makes a fitness plan achievable is its adaptability. "Most people are juggling a variety of responsibilities at once, and when you’re doing all that juggling, it’s important to be able to find time… to focus on you, even for short intervals.”



York suggests that new parents could squeeze quick workouts in while a baby naps or go for a walk with the stroller to move their bodies and get some fresh air. For others with tight schedules, he says that shorter 10-minute bursts of exercise throughout the day might make sense. "Small, consistent actions lead to big changes over time."



<h2 class="wp-block-heading" id="h-eating-to-support-fitness-goals">Eating to support fitness goals</h2>



For nutrition, Sheehan says to focus more on food quality and food choices, such as eliminating ultra-processed foods and sticking with basics like meats, eggs, fruits and veggies.&nbsp;



"If you want to gain weight, eat more of those whole foods. If you want to lose weight, reduce your calories but still stick to mostly the same foods, as they provide the best nutrient profile and are better digested by your body,” he says.



Trista Best, a registered dietitian at The Candida Diet, says that batch cooking, “the process of preparing large quantities of food at once and storing them for later consumption,” is the way to go.&nbsp;



She says, "Batch cooking saves time by allowing individuals to prepare multiple meals at once, which can be reheated and eaten throughout the week."



"When preparing meals in bulk, it can be easier to control portion sizes, which is important for weight management. By having healthy, pre-prepared meals on hand, busy professionals are more likely to make healthy food choices and avoid the temptation of unhealthy fast food or vending machine snacks."



<h2 class="wp-block-heading" id="h-what-kind-of-results-can-people-expect-to-see-with-these-plans-and-how-long-might-it-take-to-see-those-results">What kind of results can people expect to see with these plans, and how long might it take to see those results?</h2>



Pruitt says, "Results will vary depending on goals and starting points, but for most people, energy, mood and stamina start to noticeably improve within a couple of weeks to a month. Visible changes, such as fat loss or the addition of muscle, begin to occur at about six to 12 weeks with constant effort. And most importantly, even small changes—improved posture, improved sleep—are wins that tend to motivate one further." Levy concurs, saying that it could take six to eight weeks to see some progress and "three to six months for serious gains."&nbsp;



Mohr also says that results will vary by person, and that most people will notice better mood, improved energy levels and less stiffness. He adds that over several months, people can expect improved strength and endurance, as well as possible health improvements such as improved blood markers or healthier body composition. He shares, "Results come with consistency, even if progress feels slow at first."



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If you’re always on-the-go and want to improve your health, check out these fitness plans to help you achieve your goals.

Check out these expert plans that are perfect for those with busy lifestyles.

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If you’re always on-the-go and want to improve your health for the new year, check out these fitness plans to help you achieve your goals.

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Trends &amp; Insights

Trends &amp; Insights Archives

Trends &amp; Insights | SUCCESS | What Achievers Read

In recent years, the number of <a href="https://successcom.wpenginepowered.com/now-hear-this-9-podcasts-to-enrich-your-mind-and-soul/">podcasts</a> has exploded, with seemingly anyone and everyone jumping on the trend, from high-profile comedians and A-list celebrities to local tradespeople, various designers, fledgling journalists and political commentators.&nbsp;







And with comedian Marc Maron's recent announcement of the end of his 16-year-old, uber-popular WTF with Marc Maron podcast, slated to end this fall, some might be asking the question: Are there too many podcasts?&nbsp;



Maron noted on his podcast back in early June that his show had started when there were few podcasts back in 2009, but that now, “there are nothing but podcasts.”&nbsp;



Even radio veteran Howard Stern, whose broadcast career took off in the early ‘80s, said, “It's crazy. Everyone has a podcast now,” during a recent interview with comedian Jeff Ross on his SiriusXM satellite radio broadcast.&nbsp;&nbsp;



And podcast analytics seem to show that indeed, there are lots of podcasts out there.&nbsp;



The Podcast I<a href="https://podcastindex.org/" target="_blank" rel="noreferrer noopener">ndex</a> estimates that worldwide there are more than 4 million registered podcasts, or podcasts that appear in directories and platforms, such as Apple or Spotify, allowing people to discover them and listen.  



According to <a href="https://www.edisonresearch.com/youtube-is-the-preferred-podcast-listening-service/" target="_blank" rel="noreferrer noopener">Edison</a> Podcast Metrics, a service which tracks actual listening and not just downloads across all platforms, shows and networks, the three most popular podcast listening platforms are YouTube, Spotify and Apple Podcasts, respectively. 



Further, the latest research from <a href="https://www.statista.com/statistics/786826/podcast-listeners-in-the-us/" target="_blank" rel="noreferrer noopener">Statista</a> says that nearly 160 million Americans listen to podcasts every month.



It would appear that there is a plethora of, if not too many, podcasts out there to accomplish basic goals such as generating revenue or gaining exposure for a product, service or cause.&nbsp;



<h2 class="wp-block-heading" id="h-is-the-podcast-landscape-truly-saturated-nbsp">Is the podcast landscape truly saturated?&nbsp;</h2>



Both podcasters and media experts and producers have mixed opinions on whether or not the medium is now saturated.&nbsp;



“Not at all—though it may feel that way,” says Doug Downs, director at Stories and Strategies, a podcast agency.&nbsp; He points to a statistic that states that as of May, fewer than 400,000 podcasts had been published in the past 30 days. “While total shows are in the millions, the active universe is much smaller. That means the vast majority are dormant—walking-dead zombie shows with no new content.”



He adds that for people who produce consistent, quality episodes, “there’s massive opportunity—especially in underserved niches.”



For Bogdan Bratis, founder of Saspod, a podcast production company, the issue is not so much quantity but the quality of podcasts.



“Yes, there are too many bad podcasts, but not enough good podcasts. AI and accessibility to podcast recording equipment have lowered the bar of entry, and as a consequence, there is a lot of low-quality content out there.”



He says that listeners are becoming more discerning and now demand better production and more unique ideas, moving away from standard question-and-answer formats.



While Patrick Hinds, co-host of the award-winning True Crime Obsessed and Golden Girls Deep Dive podcasts, believes that the podcast community is indeed crowded, he says there's still room for everyone.&nbsp;



“Only you have your perspective, your personality, your sense of humor, your wit,” he says. “So even in crowded categories like true crime or wellness, you can still stand out. If you get into podcasting for the love of content you’re creating, you will find the fulfillment you’re looking for.”



<h2 class="wp-block-heading" id="h-can-you-really-make-money-with-a-podcast">Can you really make money with a podcast?</h2>



The question of whether or not you can <a href="https://successcom.wpenginepowered.com/rory-vaden-influence-income-guide/">make money</a> with a podcast is not as straightforward as it might seem. Podcasters and media experts alike say there are many variables when it comes to translating a podcast into revenue.&nbsp;



“The biggest myth around earning revenue from your show is [that] you need a lot of downloads. False,” says Matt LeBris, host of Decoding Success, a top 1% globally ranked podcast, launched in 2018.&nbsp;



“The problem is, podcasters who are just launching their show, especially if they don't have fame or notoriety, try to imitate the likes of these major Call Her Daddy and Joe Rogan players,” explains LeBris, who has also worked with Daymond John of TV's Shark Tank.&nbsp;&nbsp;



“Yes, they might have brand deals, sponsorship offers. And that is a legitimate form of revenue. The problem is, it's not for everyone. We need to monetize through our own products, services or brand.”&nbsp;



Olivia Howell, an award-winning podcast producer who is also co-founder and CEO of Fresh Starts Registry, a podcast incubator, elaborates on how to best position a podcast to eventually generate revenue.&nbsp;



“When I coach new podcasters, we look at the podcast as a brand asset—something that helps you build credibility, tell your story and cultivate a dedicated audience. If you can do that with heart and consistency, revenue can show up in all sorts of ways: through aligned partnerships, paid speaking engagements, product or book sales, client conversions, or memberships,” Howell says.&nbsp;



“I’ve seen podcasts with relatively small audiences generate tremendous value because they’re talking to the right people in a deep, consistent way. The podcast isn’t the product—it’s the bridge to something bigger. That’s where the real potential lies.”



Some media experts say that podcasts should not just be seen as a way to generate revenue.&nbsp;



“Podcasts still offer unmatched value for building trust, amplifying ideas and generating leads, especially in professional services and category design,” says Tom Schwab, founder and CEO of Interview Valet.&nbsp; “As the internet grows more crowded, consumers are hungry for authenticity, and long-form podcast interviews offer exactly that.”&nbsp;



<h2 class="wp-block-heading" id="h-should-you-start-a-podcast-nbsp">Should you start a podcast?&nbsp;</h2>



While advice from media experts as well as podcasters varies regarding what to focus on, there's a consensus that really dialing in on a topic with limited focus is the way forward.&nbsp;



Downs offers that limited-scope podcasts have much less competition, with the potential for much more loyal listenership.&nbsp;



“Don't get dazzled by the charts. You probably won't hit the top 50 global podcasts. Podcasts are hyper-decentralizing. Hosts and shows are found based on specialized interests, not mass appeal. That’s why brands should lean in—serving a specific community allows you to build a personal, trust-based bond with listeners,” he says. “It’s not about competing with Rogan or Mel Robbins—it’s about owning your vertical. That relationship helps guide mid-funnel engagement (interest and desire), rather than just awareness or call to action.”



For example, one of Downs’ clients hosts a decidedly niche program called Self Storage Investing. He explains that this client wants to be known as the go-to self-storage expert in the field and that the podcast is helping drive that message, as evidenced by an increased number of speaking requests at industry-related trade events.&nbsp;



Downs even has a strategy for newbie podcasters. He advises, “Pick a tightly defined niche—you’re competing for engagement, not chart placement. Prioritize consistency—weekly or biweekly shows build loyalty. Optimize for multi-platform discovery—audio, video, show notes and social-clip teasers. Encourage engagement—ask for feedback, comments, listener questions. Iterate every three to five episodes—tweak format, length [and] structure based on early data.”



Hinds' advice on starting a podcast is very much like the Nike slogan, “Just do it.”&nbsp;



“It might sound redundant, but the most important thing you can do when starting a podcast is to just start. Don’t overthink it in the beginning, just get going,” he says. “Hit record and start talking. Yes, it’s great to have an outline and to spend some time figuring out what mics to get, but you will be shocked at how easy it is to focus on everything but making the actual podcast. So be brave and dive in. Just do it! Stop reading this and get started.”



LeBris says to be careful and not underestimate how much work it is to run your podcast.&nbsp;



“The kiss of death in this game is inconsistency. The minute you stop being consistent, you open the door for your listeners to walk right on out and go listen to another show,” he says. “In a hyper-saturated market, we want to retain. And we retain by producing. To produce, we must understand all that goes into it. Production on the front end, the back end and the actual show itself. It's a hell of a lot of work.”



For those more concerned with gaining exposure for a product, service or cause, LeBris advises that one of the best ways to gain exposure for your show is by being a guest on other podcasts. “We can't expect someone who is on Instagram to be a podcast listener. That's unfair for us to assume that. But when you're a guest and share your thought leadership on someone else's show, it's way safer to bet your bottom dollar that a listener of their show will listen to yours if your call to action is strong and you're a compelling interviewee.”



<h2 class="wp-block-heading" id="h-what-should-i-avoid-doing-with-my-podcast-nbsp">What should I avoid doing with my podcast?&nbsp;</h2>



Asked about what prospective podcasters should avoid, Howell notes there are a few pitfalls to watch out for.&nbsp;



“The biggest mistakes I see aspiring podcasters make are trying to sound like everyone else, chasing trends or getting discouraged too early. Your show should sound like you, not a watered-down version of something you think you’re ‘supposed’ to make. Prioritize clarity, sound quality and sustainability. Keep your format simple and your voice honest. The truth is, some of the most impactful podcasts I’ve ever heard had minimal production and a mic taped to a box—but they worked because they were emotionally resonant, thoughtfully structured and deeply human.”



Downs adds, “It’s not about racing to the top of the podcast charts—it's about launching right-sized, niche shows that directly engage your audience. The numbers show the demand is real, the window is open and those who move now will benefit most.”



LeBris says that one mistake potential podcasters can make is not clearly targeting their main audience.&nbsp;



“The most overlooked thing, a mistake I personally made, was starting my podcast seven years ago without knowing who my show was actually for. In other words, I started a show without getting clear on my core target audience. When you try to speak to everyone, you speak to no one.”



<h2 class="wp-block-heading" id="h-what-are-some-examples-of-well-done-podcasts-nbsp">What are some examples of well-done podcasts?&nbsp;</h2>



While the topic of which podcasts are done well is still subjective, there are many productions that producers, hosts and media experts say are worth listening to.&nbsp;



LeBris is a fan of <a href="https://podcasts.apple.com/us/podcast/the-school-of-greatness/id596047499" target="_blank" rel="noreferrer noopener">The School of Greatness</a>, hosted by Lewis Howes.



“Personally, I believe Lewis is one of the godfathers of the podcasting game. He leads by example. Seeing his personal evolution grow with his show over the years has been impressive. The way he conducts his interviews, builds his community, generates revenue—all worth noting as impressive.”



For Hinds, some of the best-produced shows include Crime Junkie, Call Her Daddy, Pod Save America and SmartLess.&nbsp;



In addition, Schwab says that The Stacking Benjamins Show is worth checking out. “They have creatively moved beyond the podcast to build community with local meetups and live shows at comedy clubs midweek. They have stretched what a podcast is. Heck, you can even hear them on Cumulus radio stations.”



Bratis says that he personally listens to The Diary of a CEO with Steven Bartlett.



“This podcast is, in my opinion, an example of high production value combined with powerful storytelling. In my opinion, it is the perfect video podcast. Each episode is crafted to perfection, with high audio and video quality, camera movements and creative post-production,” he says.&nbsp;



“It feels more like a TV series than a podcast. After each episode, you feel like you got something of value, which is why DOAC became such an iconic podcast.”



Photo from La Famiglia/Shutterstock.com

Is the podcast landscape truly saturated? Discover what experts have to say about the current podcast landscape.

In recent years, the number of podcasts has exploded, with seemingly anyone and everyone jumping on the trend, from high-profile comedians and A-list | SUCCESS

Are There Too Many Podcasts?

Are There Too Many Podcasts? | SUCCESS

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Are There Too Many Podcasts?