There is a misconception in the universe that getting into shape must be a long, laborious, painstaking process that produces loads of sweat, agony and discomfort.

While it may be true that getting into good shape is by no means an effortless process, it can be great fun, stress-relieving and relaxing if approached with the right frame of mind and with the use of good tools.

After consulting with your doctor and getting the green light, you can start this five-step program:

1. The first step you should take toward getting into great shape is to set specific, reachable goals.

For instance, your goal might be to reduce your blood pressure by so many points or reduce your cholesterol by a certain number.

You might wish to enter a short-distance competition such as a 5K or 10K race, or even a marathon, if you get that competitive urge. So the point is to set a specific objective that is definable and measurable -- something to work toward, while staying accountable. This can be tricky, as we will soon discuss.

2. Once you have a goal or two to work toward, the next step is to set a time, set a date, get a partner.

This is where many folks miss the mark, putting their goals further and further beyond reach. Here is where a simple easy-to-use plan should come in, the less complicated and straightforward the better. Remember, measurability is the key. So for those of you who missed the "resolutions" band wagon, grab a highlighter and take note.

Say you want to participate in a 5K or 10K race by Sept. 30 or lose 12 pounds before cousin Gretchen's wedding next June. In your plan of action you should choose three or four days per week when you can carve out at least 25 straight minutes for exercise. Decide where you will do it, with whom (trainer or buddy if needed) and the time of day -- all keys for a successful schedule. Now put it on your calendar. Then tell your significant other, trainer, buddy or coach to ask you the following day(s) if you completed your workout.

3. Now it's time for the big step: create a 30-minute fitness regimen.

Keeping with our goal of losing 15 pounds or running the 10K (notice we've examined ourselves more closely and decided we needed to step up our goal a bit), now is the time to really put the ham on the wagon.

A solid fitness regimen will have the proper mix of cardiovascular conditioning coupled with strength conditioning. Simply put, it is time to move the feet and grab the weights.

As a trainer and coach, while working with executives with tight schedules, I will often create an interval or compound fitness routine for a client. So, for instance, after a 10-minute aerobic warm-up, I'll add in a two- or three-minute combination of strength exercises. Then it is back to a different aerobic activity for another five to seven minutes, then three more minutes of strength training and so forth, until we reach 30 minutes.

In this way, you've achieved 20 minutes of cardiovascular training with a good mix of upper and lower body strength conditioning. Then you're out of there, feeling great and totally on schedule.

4. Carve out a pre- and post-work mind/body minute.

Mind/body wellness has become quite the rage with the popularity of Pilates, flexibility, deep breathing and gyrotronics classes. Each of these modalities provides a great way to relieve stress in your life while continuously training and improving the look and feel of your body.

Start with a simple tape or class and, as you build your strength and stamina, you can add more frequency and duration to this area of your fitness routine.

5. Make every moment count.

If you are like most of us, it is probably difficult to see where to carve out any more time or fit anything else into your schedule. So the key is to get it in where you can fit it in. While you are at work, use five-or 10-minute breaks to do uninterrupted, continuous movement such as walking or stair climbing.

At your desk, if possible, instead of a chair use a stability ball to sit on all day to tighten your abs and strengthen your back. Take 30 to 60 seconds to do a few sets of wall push-ups followed by wall sits throughout the day. Then add a few tricep dips to polish off the day.

Remember, Rome couldn't be rebuilt in two weeks and neither can your body. Start today and add a little more every day as you move closer to completing your goals. Trust me, cousin Gretchen won't notice your hips; she has her own to worry about!