The motto Monte Sanders uses when working with members of the Ravens family is, "there are no shortcuts to greatness."
But for those who aren't aspiring for physical greatness, the local trainer offers up a different slogan.
"Just live," he said.
"You'd be surprised. By doing the small things, you can increase your life expectancy by so much."
Sanders, who is also a spokesperson for the American Heart Association and serves on Maryland's Advisory Council on Physical Fitness, says an estimated 300,000 deaths in the United States could have been avoided last year by exercising a little or eating better.
Anybody can improve their health. Sanders trains people of all ages and fitness levels, including a 71-year-old woman and people weighing more than 300 pounds. About 90 percent of Sanders' clients are female.
Sanders, the CEO and owner of Sanders Optimum Fitness, hosts four-week fitness camps, which include three classes a week. He also works in the community and has done free workouts with the Boys Scouts of America and Back on My Feet, a program that assists the homeless.
"We encourage more than the fitness," Sanders said. "We encourage you to just be better people all the way around."
Now Sanders wants to work with you. Sanders is offering a complimentary workout to all Purple members on Monday, August 2nd from 6:15 p.m. to 7:30 p.m. at Garrison Forest School.
Email Services@SandersOptimumFitness.com to reserve your space. Reservations are required.
If you can't come to the workout, there are easy ways to start getting healthier by yourself.
According to the American Heart Association, 60 minutes of brisk walking can increase your life expectancy by two hours. Sanders also said that you can lose two pounds a week if you don't eat in the two hours before you go to sleep.
Here are three more tips from Sanders:
When it comes to exercise, my most important tip is to train your mind, body, and spirit. You should strive to spend time every day focused on each part of your well being. Fitness is not only about your body, it's about finding strength and balance in all aspects of our lives.
We must also remember that nutrition is just as important. Don't think of it as a diet, it's about making smarter choices for every meal. Choose fish and turkey instead of red meat and pork, fresh fruits and veggies instead of chips and dips, and water instead of sodas or juices.
Once you have made the commitment to train your mind, body and spirit, don't be afraid to start exercising. Physical exercise does not have to be strenuous. Walking, which is the most effective form of exercise, can be done efficiently and effectively by all ages and fitness levels.