This came across my social feed today:
“The secret is there is no secret.
Consistency over intensity.
Progress over perfection.
Fundamentals over fads.
Over and over again.”
It’s an appropriate reminder for where we’re at this time of year.
These are the basics to abide by when you’re trying to achieve personal health and fitness goals.
Point #1: Consistency over intensity.
People are highly motivated this time of year. That inevitably and unfortunately changes by February.
Continue showing up to your training sessions and accept that out of every 10 sessions, 1 will be amazing, 8 will be average, and 1 will just suck and you’ll question what you’re doing.
Train to a level where you can return the next day. You don’t need to exercise five or more days a week to make amazing progress. People can get ridiculously strong and improve how they move by consistently participating in a routine two to three sessions a week.
“Stimulate, don’t annihilate.” Don’t burn yourself out. That’s a common fault for many – thinking they need to work extra hard to get to where they want to go.
Create small wins daily. Be in it for the long-game. Keep showing up, even when you don’t want to.
Point #2: Progress over perfection.
There is no perfect gym, program, coach, time to exercise, supplement or technique.
Find a gym community you can get down with.
Follow a training program from start to finish.
Find a coach that cares about you and your success. (You’ll know when you find them.)
Exercises are skills of strength meant to be practiced and developed, not perfected.
Refer back to Point #1 – show up consistently.
Point #3: Fundamentals over fads.
The most important “supplements” you need are decent nutrition, water, and sleep. Everything else is a waste of money if you don’t have these basics in place.
It’s boring for many to continuously practice and build upon the basic movement patterns of hinging, squatting, pushing, pulling, core work, and carrying heavy things.
Ignore the social media highlight reels.
Practicing the fundamentals every session will get you stronger, as well as moving and feeling better.
Strength train and get in some conditioning or cardiovascular work. Do some low volume high intensity work one month, then some low intensity high volume work the next.
Follow this for the rest of your life.
If you don’t have time for the gym – go for a walk. Never underestimate the health benefits of walking for your physical and mental well-being.