Jeremy Frisch, a strength coach in Clinton, MA at Teamworks Sports who does phenomenal work with kids and adults, wrote the following on his Facebook page a week ago:
“It’s no wonder so many people have a hard time with fitness…
all you have to do is:
Strength Train 3-5 times a week…
HIIT 2x per week…
Cardio zone two 2-3 times a week…
Oh and…Walk 10,000 steps a day…
And 2x per week yoga for stress reduction…
And you better get that mobility/stretching work in or your joints will spontaneously combust…
And don’t forget to follow this borderline eating disorder diet…
Make sure you drink enough water each day that you have to pee every 20 minutes and your hand, toes and 
are
And remember to get in your 15 min of morning sunlight…
And walk around aimlessly in the backyard for some grounding…
Oh and My favorite: make sure to sleep 8-10 hours a night even though you have a toddler climbing in your bed at 2am or teenagers creeping in and out of the house at all hours of the night.
Do all that and you’ll be perfectly healthy.
Worry about not those boxes and be perfectly stressed out and neurotic.
Reality:
Most people need to move more and sit less.
People definitely need to make better food choices but drastic diet changes are not one of them.
Strength training is good but your own body weight or walking up some stairs can go a long way.
Don’t worry about your step count JFW (Just F-in Walk)
If you have extra time squeeze in some more movement time, stretching or something recreational.
If you are really busy during the week, use the weekend to your advantage.
If you’re looking to make changes focus on 1 or 2 small things at a time…extremes always bounce back the other way…
Brought to by:
Average Joe’s gym”
Jeremy nailed it, while also calling out how much is wrong with the fitness industry and the messaging that’s broadcast for a plethora of experts.
Reality check:
- Move more, sit less
- Eat better — not perfect
- Bodyweight strength counts
- Walk, don’t obsess over step counts
- Add what you can, not what you should
- Use weekends if weekdays are slammed
- Focus on 1–2 small, sustainable changes — because extremes rebound.
At ELEVATE, we simplify this with our Four Pillars:
• Activity / Movement
• Nutrition / Hydration
• Recovery / Sleep
• Well-Being / Mindset
Picture these as legs of a table. If your table feels wobbly, which leg is causing it?
Pick one thing. Just one. The biggest rock. The change that feels doable and impactful.
- Don’t move enough? Start with a 15-minute walk.
- Struggling with fat loss? Add more protein.
- Low energy? Get to bed 15 minutes earlier.
- Feeling overwhelmed? Read 5 pages of a good book or talk to someone who listens.
Don’t do it all.
Do ONE thing that matters.
That’s how real change starts — steady, stable, and strong.