10 Simple Rules of Fitness
#1: Never go 3 days without exercise.
Staying consistent with your fitness program is KEY in getting results – and keeping them.
This applies to eating as much as it does to working out.
It is less important what kind of exercise you do – what matters is that you get your body moving.
#2: Work out at least 3 days a week.
This goes hand in hand with rule #1. Aim for at least 2 days of strength training per week, and 1-2 days of fast-paced interval training – body weight circuits, sprints, swimming, cycling – whatever gets you moving.
I know it’s easy to get off track with this – thinking you need to get dressed, drive to the gym, work out for an hour or you didn’t get a good workout is a total trap that often makes us MISS our workout entirely because we feel so pressed for time.
If you can’t make it to the gym there is nothing stopping you from getting a massively effective workout in at home in a short amount of time – here’s a link to ALL of my home workouts here on the blog that you can do from anywhere!
#3: Never miss a Monday.
This is a great rule to follow. Getting your week started off on the right foot helps set you up for success all week.
Wake up excited for Monday!
It’s the start of a new week, full of possibilities – a new opportunity for you to work for your goals and feel great in your body.
#4: Never give up!
Injuries, pain, traveling, unexpected events – many things can upset our routine and throw us off course temporarily.
Getting sidetracked doesn’t mean you’re derailed!
Focus on your healthy, nutrient-dense eating as much as you can in times when you can’t exercise.
If everything falls apart, know that you are a healthy and fit person, and that your LIFESTYLE doesn’t change just because you circumstances temporarily need to.
Stay focused and be patient – do the best you can and don’t lose sight of what you want.
#5: Work your ENTIRE body with a variety of training styles throughout the year.
Variety is key: mix it up!
I cycle through a variety of training styles and programs throughout the year. You do not have to be in the gym 5 days a week 365 days a year to be making massive progress.
I generally cycle through resistance training and bodyweight training. So I’ll do weight training (like my Lioness Women’s Strength Training Program) for a month or two, then switch to bodyweight training like the 90 Day Challenge Program.
Or I’ll do a hybrid approach with both – having access to an entire video library of good effective workouts means I’m never unsure what I can do.
In all of my workouts, I really focus on my form, reducing the load on my joints and giving 100% – whether it’s a 10 minute workout or a 45 minute workout!
#6: Take REST DAYS.
Contrary to popular belief, muscle doesn’t grow when you work it. It grows when you rest it.
Cycling through different body parts in your workouts, especially those of you who train 5-6 days a week – is super important.
I’ve personally experienced adrenal fatigue from overtraining, and have seen many clients who made the same mistake.
Give yourself full rest days every week. There’s more to life than working out!
- More about how to rest and how much RIGHT HERE.
#7: Learn from EXPERTS, and do your due diligence.
If you’re learning new moves on your own, don’t rely on your friends or just a magazine.
Look up the moves from multiple sources, and pay attention to the cues.
If you’re using YouTube videos, make sure the person demonstrating to you is knowledgable about the body’s function and form, and has certifications that are searchable and verifiable.
Just because some girl or guy online has a body that looks good in workout clothes doesn’t mean they are using the supplements they’re promoting, knows what they are talking about when it comes to exercise, or is demonstrating moves that are appropriate for everyone.
Form is key, whether you’re doing a body weight workout or resistance training – be discerning about who you learn from.
Staying hydrated is a key factor in every body function. In order for your cells to perform all of their amazing tasks every second and every hour of the day, they need an aqueous environment.
Help your body help you by keeping a water bottle with you at all times.
I’m a big fan of the Camelbak Groove that has a built in filter – super convenient for traveling – I’m never without it.
I also use an app on my phone called Water Minder, that pings me at a set time throughout the day, reminding me to drink water!
#9: Prevent injury by starting off SLOW.
Don’t stretch cold muscles. Some of the most flexible and agile people you’ll ever meet are gymnasts, and a huge part of their training involves warming up before they do any kind of dynamic weight-bearing movement.
Active stretching is the most effective way to warm up your ligaments and joints for a workout.
Walk fast for a few minutes before you run, do 10-20 body squats before putting a bar on your shoulders, swing your legs forward, back and to the sides multiple times to open up your hips and clap your hands in front of you and behind you, swing them forward, back and to the sides to open up and warm up your rotator cuff muscles.
The bodyweight workouts I do usually start with a movement that you can do at a slower pace to warm your body up for the intensity you will be able to build with the workout.
#10: None of this makes much difference if you’re not dialing in your eating….
You can approach it many different ways, the right way being the one YOU ENJOY STICKING TO WEEK AFTER WEEK.
It’s about consistency AND happiness – otherwise you’ll go bananas!
All of the plans I write incorporate balancing the key nutrients – protein, carbs, and fat – into delicious, easy to prepare recipes that combine to make a complete weekly plan.
- Here’s a great resource to give you the blueprint I use and help you get started: 5-Step Food Prep and Recipes Guide
Start where you are, do what you can, and know that you are exactly where you are supposed to be.
If you enjoyed this article, be sure to read the Food, Fitness and Happiness Manifesto: My Top 15 Rules for a Rockin' Body and Balanced Life that takes this information to the next level!