Pre-assessment is not a required step in the certification process. However, a preliminary review will give the certification body a chance to pinpoint any obvious errors or omissions in your documentation. Clearing up these issues before the formal audit will help you focus your quality system and improve your chances of successfully meeting ISO certification standards. If you opt to go through with a pre-assessment, you'll need to provide your chosen certification body with a complete, up-to-date copy of your Quality Management System paperwork. Be aware that the pre-assessment period may add 2-4 weeks to the certification process. On the opening date of your inspection, your registrar will sit down with key company personnel to introduce themselves and briefly discuss the proceedings. They'll then turn their attention to inspecting your company's operations and making sure they adhere to the standards detailed in your Quality Management System. Be prepared to offer your assistance any way you can. You or your employees may be separately interviewed or called upon to explain details of policies and procedures that are central to your operations. The actual audit is an ongoing process that may take anywhere from days to weeks. The exact length will depend on the complexity of your Quality Management System and the size and organizational structure of your company. Following the audit, the certifying body will send out a detailed audit report by mail. The report will summarize the registrar's findings throughout the audit and bring to your attention any areas where your company's practices don't match the standards listed in your Quality Management System (referred to as "non conformities.") The registrar may cite two different types of issuesMinor Non-conformities and Major Nonconformities. Make sure your project supervisor, internal auditor, and all other key employees are present when you go over the findings of your audit report. This is a brief document explaining the nature of the issue and articulating the measures needed to correct it. It's primary purpose is to demonstrate to the certifying body that you understand how an oversight fails to live up to ISO standards. Most Minor Nonconformities can be cleared up without the need for additional inspections, and won't hold up your certification. Minor Nonconformities refer to small procedural errors or instances where policy and practice don't quite line up, but don't ultimately impact that quality of your product or service. These citations point to glaring discrepancies in the way your business model is conceived and executed. Coming back from a Major Nonconformity most often involves a series of follow-up inspections, along with the costs associated with fixing the problem from within. Your company or product will not be approved for certification until all Major Nonconformity citations have been reexamined and cleared by the registrar. Major Nonconformities could also leave you subject to fines or similar penalties if they are discovered to be in violation of the law. If your audit report comes back with more than one Major Nonconformity highlighted, you may need to reconsider the content of your Quality Management System to determine whether it's feasible in its current form. If the registrar is satisfied with their findings, they'll report back to the certifying body with a recommendation that your company be awarded certification. You'll then be sent your official certificate. The document will display your level of certification and the exact set of standards you were found to be in compliance with, along with an official stamp from the certifying body. It may take 2-3 weeks for your certificate to arrive after you've gotten word of approval from the certifying body. Your business will also be added to a register of companies with ISO certification, which can be viewed by consumers as well as other businesses.

Summary: Submit your Quality Management System documentation for pre-assessment. Pass the external audit. Review your full audit report. Submit a plan of corrective action for resolving Minor Nonconformities. Tighten up your operations to deal with Major Nonconformities. Await your ISO certification.

Setting a manageable goal, like exercising 3 times a week, makes it more likely that you'll meet your goal, because you won't feel discouraged if you miss a day. When you are able to work out without feeling pressured, you might even find that you're motivated to work out more often than your goal! In general, you should do 150 minutes of cardio a week, and add resistance training on at least 2 days of the week. When you're focusing on getting in shape, it's important to balance endurance training, or cardio, with strength training exercises like lifting weights. Some workouts will have both, like a well made Zumba workout or circuit training. Combining resistance training and cardio is a great way to do both at once. Jump squats, burpees, and mountain climbers can be added into your cardio routine. Crossfit and circuit training are other options. Depending on your level of fitness, it's perfectly OK to start with just one type of exercise. You might want to start by just walking, or a 15 minute strength workout you found on YouTube. Aim for a well balanced workout, but start wherever works for you. Life can get hectic, and you probably have a lot going on in your day. You plan meetings for work, doctors' appointments, and even lunch with your friends, so make working out a priority by scheduling time for your workout. Working out doesn't have to take a lot of time out of your day. Schedule 20 minutes into your day 10 minutes for a high-intensity workout, and 10 minutes for a quick shower. One way to motivate yourself to work out is to put your money on the line. If you sign up for a class you have to pay for even if you don't attend, you'll find yourself feeling more inclined to show up. Fitness classes are also a great way to find a supportive community, and you get the benefit of a trainer who can critique your form. Look for fitness classes that combine cardio and resistance training. Circuit classes and Crossfit may be good options. Depending on your interests, you could try yoga classes, spin class, kickboxing, or dance lessons. Don't try to force yourself to work out for an hour the very first time you exercise. Instead, start with small goals that you feel are manageable, like doing 10 jumping jacks and 10 push-ups. The next day, try to increase the number to 15 of each, and add in 10 squats. Spending 20 minutes on the treadmill might seem intimidating if you're out of breath 2 minutes in. Instead of focusing on the big picture, tell yourself you can make it to 3 minutes, then 5, then 7. If you need to, slow your pace during the workout so you can keep going and meet your goals.
Summary: Aim to work out 3 days per week. Add both cardio and strength training to your routine. Schedule your workout into your day. Sign up for fitness classes to motivate yourself. Start with short workouts that you're likely to complete. Set mini-goals during your workout.