Phil Vassar’s high-energy performances often involve a piano and a lot of running and jumping. But years ago, the singer-songwriter did his running and jumping in the athletic arena. He was Virginia state champ in high jump and hurdles in high school, and he went to college at Virginia’s James Madison University on a track scholarship.

Vassar has made some modifications in his training schedule since his college days. “I don’t run as much as I used to,” he says. “My knees can’t take it anymore. Jumping off the piano night after night on stage has pretty much done in any life I had left in my knees. Treadmills are better for my knees than running on the street is. And I haven’t tried a hurdle in years — if I did, you would probably hear about me in the hospital somewhere!

“I work out with weights quite a bit now,” he continues. “I don’t use as much weight as I used to, but I do a lot more reps. I watch what I eat most of the time, but I am a sucker for pizza, and that makes it tough sometimes.”

As a former track athlete, Vassar knows the benefits of being fit and so has a strong motivation to stay healthy. He also knows getting and staying fit means committing to a steady process. “I do think being in great shape at some point in your life makes it a little easier to get into shape when you stray a little bit,” he says. “I think the main thing is people need to be patient and have realistic goals. I have seen too many people burn out by trying too much too fast. It can be the best thing you ever do for your body, but it does not happen overnight.”