Now that winter is gone, with its holiday meals and a fair share of chocolate, it is time to get ready for a summer body that turns heads. If some time has passed since your last date with a gym or a treadmill, or if you think getting out of bed in the morning constitutes a sit-up, these seven steps should get you on the right track.

Let’s get physical. Getting back into a physical routine should start with a trip to the doctor for a physical. A good doctor will do a full physical examination, including basic blood work and urinalysis. You should have this done every year, even if you are physically fit or exercising. If you haven’t exercised in a really long time, a cardiac stress test might also be a good idea to see if the old ticker is working properly.

Don’t be spineless. Your spine and joints have to move properly to reduce the risk of injury during exercise and allow you to move comfortably. A trip to the chiropractor, which you should take every three months, will provide a tune-up in the form of an adjustment. Many chiropractors also can identify any problems in the soft tissue – like the muscles, tendons and ligaments – that might increase the risk of injury and discomfort during exercise. If there are any lingering problems, he might recommend a course of treatment prior to or while beginning a new exercise program.

An apple a day. With the proper tinder and starter fluid, even the largest log will burn. Excess body weight is like a fire log. With the proper nutrition (tinder), it will burn off more readily. Sometimes the body is missing some vital nutrients (starter fluid) like vitamins and minerals in large amounts, and this is hard to identify without proper testing. A trip to the nutritionist, naturopath, dietitian or even some chiropractors can provide insight into what the body is missing, get it replenished and help burn excess weight off faster.

Have fun. The most calorie-burning exercise in the world does a body no good if you aren’t consistent. To avoid exercise burnout, pick an activity that you enjoy. It doesn’t have to be lifting weights or running; it can be a leisurely activity like rollerblading, belly dancing or kayaking. Better yet, choose more than one activity, and do a different one each time. Choose activities that motivate you; this will help bring out your best and help you keep a positive attitude.

Get trained. A great way to stay motivated and keep on track is to get a trainer, coach or instructor. The good ones will keep you on your toes, keep you honest and motivate you without pushing you toward injuries or negativity. Always check credentials like licensing and certifications, and talk to other clients or students to get advice and endorsements. There’s usually a trade-off between expense and expertise. The ones with more experience are usually more expensive, so decide which is more important for you. Never make more of a financial commitment to training or classes than you can reasonably handle.

Be aware. Injuries can keep you out of your fitness routine for weeks or even months. Take the proper precautions. Always warm up properly prior to working out. A few minutes of light jogging or jumping jacks get the blood pumping to the muscles. Rotating every set of joints in slow, large circles in both directions pumps fluid into the joints, making them better cushions for absorbing shock. Save the muscle stretching for after the workout when your body is at its warmest. Always listen to your body. If there is a sharp or new pain during exercise, stop working out and give the body some time to heal. Working out through an injury or any pain besides muscle soreness can cause permanent damage.

Measure up. Keeping track of progress can be fun or it can be a completely neurotic, aggravating experience. First of all, just measuring weight is the worst way to check progress because it won’t tell you if you’re losing fat or muscle. The best way to check progress is to measure inches. Get a friend or a trainer to measure your arms, legs, hips and waist when you start and measure again as you go along. Track it as often as you want, remembering that the closer the measurements are in time, the less you should expect them to change each time. Don’t throw out all your old clothes. Keeping at least a pair of skinny jeans or a skinny dress can help you stay on track by trying them on once a week to see how much better they fit.

Remember that excuses are the enemy. It is OK to reach out to others to help you reach your goals. Posting your progress or workouts or updated pictures on Facebook or Twitter is a great way to get your friends to motivate you and keep you accountable. Who knows, you may inspire others as well.

This article was originally published in the March/April 2011 issue of Total Body Magazine and was written by Dr. Al Jameson, D.C. It is being reprinted with permission.