7 Steps to Sustainable Fitness

young fitness woman runner running at forest trail

Woman stretching before her morning run

With so much diet and exercise information available, it can be hard to know where to start and what to prioritize. These seven steps are part of the process to achieving results for every person, whether they are a professional athlete or an everyday person. No gimmicks, fads, or shortcuts. These are the essentials.

The steps are numbered in order of importance. Implement Step 1 first and work your way down the list.

Step 1: Eat Breakfast Like a King

Break-Your-Fast. Breakfast kick starts your metabolic fire in the morning. Eating a solid meal first thing also decreases your chances of being ravishingly hungry later on in the day. Don’t forget the “king” part. A granola bar or bowl of cereal doesn’t count! It should be your most robust meal of the day.

Step 2: Move Often

30 minutes at least every other day. When your car sits in the garage for two days in a row or more, it starts to collect cobwebs. Movement can come in all shapes and sizes: Lift weights, run, yoga, spin, play, hike, bike, dance, and garden. The list goes on. Whatever feels good and makes you happy.

Step 3: Recharge Your Battery

Get seven to eight hours of sleep every night. You wouldn’t charge your cell to only 50% each night, right? Why would you do that to your brain and body?

Step 4: Eat Super Veggies at Lunch and Dinner

Eat one cup of super veggies (spinach, asparagus, green beans, brussel sprouts, broccoli) at both lunch and dinner.

Step 5: Sprint

For cardio, do interval sprints two times per week. Rule of thumb here: “If your mom can do it, it’s too easy.” You can do this on cardio equipment or run on a street. Pick a time between 10 seconds and one minute and go hard. Rest and repeat for 20 minutes.

Step 6: Schedule Power Snacks

Schedule a snack for mid-morning and mid-afternoon. This will keep your blood sugar stable and leave you less likely to overeat at night. Pick something that has nutrients and not just carbs. Fruit, nuts, Greek yogurt, and protein shakes are examples.

Step 7: Get Strong

You can choose bodyweight strength training or dumbbells and barbells. Either way, aim to lift things two times per week. Being strong allows you to do more in life and it also transcends into a persona. Challenge yourself. If you can do 20+ reps, it’s too easy.


Feature by: Coach Joel Sanders of EXOS Fitness

Already have these steps nailed? I will be diving into more high level concepts in the weeks to come. For now, I would encourage you to share these with someone you know who has tried to get healthy or lose weight but always seems to hit a road block.

Thanks for reading. Yours in health and performance, Coach Joel

Joel trains pro athletes, physique competitors, and everyday people out of EXOS, a world renowned training lab in North Phoenix.  He specializes in training methods for sustainable fat loss and muscle gain while reducing pain and injuries.  Joel helps upgrade the way people look, feel, and live.

Follow Joel:

Twitter: @coach_jsanders  

 Website: EXOS

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