How To Get Back To Fitness When You Are In A Rut: The Number One Rule Revealed!

May 17, 2020 | 0 comments

When trying to change, be kind to yourself.

I have never seen anyone truly succeed by beating the shit out of themselves or harping on what is flawed in themselves or their circumstances.

Tiger Woods was (is?) the greatest golfer ever to play the game.

But his drive was fueled by an aggressive and hyper-negative self talk drilled into him by a ruthless father since he was small.

Eventually, everything broke. His body racked by injuries, his family destroyed by his extra-marital affairs, his finances ruined by gambling. It all came apart and he was forced to take a multi-year break that nearly cost him his career.

So what is the number one rule for getting back into fitness when you are in a rut?

Be nice to yourself. The world beats you up enough. At least speak kindly to yourself (you’ll be kinder to others as a result).

Here’s how to do it practically:

If you are a binge type of personality (as I am), start with less exercise than your brain tells you you have to. (Your brain is usually wrong by the way, it’s the heart that gets you to greatness).

Have zero expectations on day one, other than to show up, do some work, and get sweaty.

If you are starting to run, you wouldn’t run a marathon the first day, right?

Want to change your nutrition? Start with a simple habit, like eating breakfast or throwing some fruit into your bag. Extreme diets ALWAYS fail eventually. Good habits which start small and improve gradually will last you for a lifetime, even with the normal ups and downs.

Yesterday I prescribed a workout to a friend that was 3 sets of 10 lunges, 10 knee pushups and 30 seconds of plank. That’s it! (and this is a guy who was a serious athlete back in college) Plus one minute of stretching. I’d be surprised if it took him 10 minutes.

But I can guaran-damn-tee you that he was happy he did it when he was done and he will be back tomorrow for more. So he has started a habit which will not be easy to derail because it is too easy and feels too damn good to stop. 

To recap, smart small and celebrate each win, no matter how small. Over time, your habit will grow exponentially and you will make a huge change!

Now I have some big news for you! In order to make coached exercise more accessible, I have added two special new programs which make it easier for you to get started.

One is 30 minute personal training sessions. In my experience, 30 minutes is enough time for a great workout which covers all the bases such as strength, cardio, and flexibility training.

The second is remote coaching. This means you can exercise in your own home or wherever you are, with customized planning based on your goals and needs. We deliver the program and the accountability. 

If desired, this option can also include in person meetings with a coach at regular intervals, such as once per month or once per week depending on your unique situation. No equipment is required for at home training, although I recommend having a pair of dumbbells (which we can arrange to have delivered to your home).

If you are considering starting an exercise habit at this time, book your free No -Sweat Intro today at

This post is dedicated to someone I know who believes the road to change is being hard on herself even though it is not.

I Just Did A 3 Day Fast. Here’s the Top Lesson I Learned:

BlogIt is Sunday Morning, I just finished my workout, and I can’t believe I just went 70 hours without any calories! Last night was my first meal since Wednesday, I had vegetable soup and some spelt toast to break the fast.   The fast itself was challenging both...

How To Get Back To Fitness When You Are In A Rut: The Number One Rule Revealed!

When trying to change, be kind to yourself. I have never seen anyone truly succeed by beating the shit out of themselves or harping on what is flawed in themselves or their circumstances. Tiger Woods was (is?) the greatest golfer ever to play the game. But his drive...

Those Big Family/Holiday/Weekend Meals: A Two-pronged Approach for to Staying on Track

You know this story because it happens to all of us. You have a great week. You make it to the gym for multiple legendary workouts. Eating is clean. Work is going well. You look and feel great!  Then the weekend rolls arounds. So you allow yourself to splurge on...

How hard should you workout? (The answer might surprise you)

You want results and you want them fast. Otherwise you wouldn’t be reading this.  You want to get leaner, stronger, and healthier.  One factor which will have a massive impact on your results is the intensity you apply in your workouts.  Unfortunately...

A Tale of Two Sisters

(Names have been changed to protect privacy) Kate and Judith are sisters. Like many parents, they have never put their own health and fitness as a priority, and over the years they’ve gained weight and seen their energy levels decline. Tired of being overweight and...

Will Lifting Weights Make You Bulky?

When I was experiencing the most severe pain of my back injury, the worst part wasn’t the physical pain. It was the humiliation of not being able to instruct my body to perform on demand. I literally couldn’t put my shoes on in the morning, but I insisted on doing it...

How should I lose weight? (Tell me exactly what to do Josh!)

Did you know that the word Diet comes from the Greek word Diaita, which means Way of Life?   For many people, the word Diet is associated with periods of restriction, sometimes extreme, followed by periods of reckless abandon, during which the loathing is deep....

Keto, IF, or Plant Based. Which Diet is Best for Weight Loss?

You probably know someone who is doing one of the following three diets:  The Ketogenic Diet (Very high fat, very low carb), Intermittent Fasting (not eating for most of the day, squeezing all of your meals and snacks into a specified window, usually 8...

Is Weightlifting Safe for my Joints?

There are few activities you can do which will provide more of an immediate benefit to your day to day life more than lifting weights.

Training with free weights (not machines) will make it easier to pick up your kids, bring in the groceries, make more kids, carry more groceries, and a host of other functional activities.

Alas, we have all heard the horror stories, or experienced them ourselves, of people getting hurt in the gym.

So can you do upper body work without developing shoulder, wrist and elbow soreness? Can you deadlift without risking a blown out back? And can you squat and lunge without ruining your knees?

I am going plant based. Here’s why it doesn’t matter.

The great news is that whatever your goals are, you will get there faster by logging your intake. It really doesn’t matter if you are eating Paleo, Vegan, or anything else, as long as you are getting the right amounts of good quality foods.