How to Balance Parenthood and Fitness Without Losing Your Mind

How to Balance Parenthood and Fitness Without Losing Your Mind

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Let’s be honest: parenting is an all-consuming 24 hour role with no breaks. Between school drop-offs, meal prepping and cooking, laundry piles, and trying to keep tiny humans alive, finding time for yourself feels like a luxury. And if you are like me, you can think of 14 things you want to do and time to only do 1-2 of them, leaving you with the frustrating choice of what is the best thing to give your time to. For a list making, achievement driven person it’s a real Sophie’s Choice situation. BUT here’s the good news, there is an easier way. It is all about perspective. You are reading this because you too want to know how to balance parenthood and fitness and I have some good news… it is all about perspective. If you can change your perspective and you change your thoughts, habits and outcomes.

Here are ground rules you need to remember when it comes to balancing parenthood and fitness:

  1. Taking care of your body isn’t selfish. It’s necessary.
  2. You can embrace any emotion you choose. Choose wisely.
  3. Being your biggest critic is easy. Being your biggest fan is powerful.

Now that we have our ground rules, lets talk about applying them and finding balance in parenting and fitness.

Let Go of the “All or Nothing” Trap

First things first: you don’t need 90 minutes, a perfect gym outfit, and a smoothie with 12 ingredients to count your workout as “legit.” In fact, thinking that way is a fast track to burnout or never getting started.

  • If you’ve got 20 minutes while the baby naps? That counts.
  • A walk or run while your kids are at swim lessons? That counts.
  • Stretching and foam rolling after a long day? That counts.

The biggest barrier to consistent movement is perfectionism. You don’t need to “go hard or go home” you just need to go. And for me the best part has been seeing my kids quietly learn to do the same. One of the most rewarding “little moments” for me as a mom has been seeing the transition in my kids perception to my workouts. The sad puppy dog eyes and even tears are gone, replaced with statements of affirmation that sound like this:

“Kiddos I am going to the gym to to workout”

“Ok, Mom that’s a good idea. You need to take care of yourself.” – my 4.5 year old son.

Short Workouts. Big Wins.

This might be hard to heard, but it needs to be said… You’re not training for the Olympics, you’re training for life. That is to say, don’t take your workouts too seriously. Don’t over complicate your fitness. And don’t let social media and mixed messaging distract you from the simple truth…

You have to start moving to keep moving.

For the average parent and person, that is all we need – consistency in movement. Sure, larger goals will required more time in the gym, but that time has been proven to be impactful over months, not over individual workout sessions. That’s why we love short, effective workouts that fit into our very real schedules. We are talking 20-30 minute intentional workouts that challenge you and support you consistently showing up.

TIP: If you need direction or inspiration we share a lot of these style workouts on our Instagram page and have several workout programs you can purchase and download.

Your Kids Are Watching (and That’s a Good Thing)

It’s easy to think of fitness as a me thing. But guess what? It’s also a family thing.

I shared that story above because it is sincerely a moment of pride for me. I had so much guilt as a new mom with working out. In fact, I would go so far out of my way to only workout when my kiddos were sleeping – 4 am runs or 7 pm lifts were my normal. I stressed myself out thinking that the best value I could give to my children was to be present and engaged.

Spoiler alert: not only is that not realistic, it is ignoring a key piece of parenting and life. Humans, and in this case kids, learn from watching. They learn from how you as their parent behave, respond, adapt and communicate. I was, with misguided intentions, taking a learning opportunity away from my kids (and myself too!).

When I got out of my own way, I was less stressed. (Shocker I know.) I redirected the effort it took to over plan my day and put it into my workouts and my family and we were all better for it. Now, fast forward a few years, add another kiddo and keep the messaging the same. Here is what our 2.5 year old daughter said to me when she saw me changing my clothes to workout:

“Mommy, you go workout now and then we play chase, read books and go to bed, OK?

She was giving me permission, which that alone is hilarious, but also very helpful. She knew the routine and that we would still have time to play after my workout – which is what she actually cared about 🤣.

So remember, you’re not just modeling fitness… you’re modeling habits and discipline. And that’s something every child needs to see.

Take Life Less Seriously (and Laugh More)

The truth is, parenting is chaotic. Our tiny humans turn our world (and schedules) upside down, sparing no one or no thing. If you are a type A personality like my husband and I the first reaction is control. Create order at all costs. And if you are a parent you are laughing right now. That is mission failure before launch and most certainly setting yourself up for extreme frustration.

Parenting isn’t about controlling, it is about leading.

And remember ground rule #3: You can embrace any emotion you choose. Choose wisely. Over the years I have learned that taking myself less seriously has lead to lowered stress, which has allowed me to accomplish more. Less excuses and more results.

You Don’t Need to Do It Alone

Here’s a secret: fitness gets a lot easier, and a lot more fun, when you feel supported.

That’s why we love our Pure Fitness community. We are parents who are juggling multiple schedules, careers and hobbies. We want to feel strong and  capable because we ARE strong and capable. And we hope that you will join us because fitness shouldn’t feel like another to-do list item or another place you’re falling short. It should feel like a release.

Join our community and we’ll bring the workouts, the humor, and the reminders that you are doing better than you think 🙂

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Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

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Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

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Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others claim strength training is king. So, how do you separate fact from fiction? In this guide, we are debunking common fitness myths, the 5 that I have heard most often over my tenure as a personal trainer and fitness enthusiast—and show you what science (and real-life results) say actually works.

Myth #1: Lifting Weights Will Make You Bulky

This is one of the most persistent myths—especially among women. The idea that picking up weights will automatically make you bulky is outdated and misleading. Dare I say, this myth is actually bad for your health. Lifting weights has been shown to help all populations as they age, reducing the risk of falls/injury, preserving independence and mobility, and helping cognitive function.

The truth? For the average exerciser, strength training helps you build lean muscle, boost your metabolism, and improve body composition. Unless you’re consuming a calorie surplus and following a bodybuilding program, “bulking up” won’t happen accidentally. Improving your body composition with increased lean muscle mass has a large number of positive health impacts like improved weight management and reduced risk of chronic diseases.

Why Strength Training Works for Everyone:

  • Builds Lean Muscle: Muscle is denser than fat and gives the body a toned, sculpted appearance—not size.
  • Increases Resting Metabolism: More muscle = more calories burned at rest.
  • Improves Bone Density: Essential for preventing osteoporosis, especially in women over 30.
  • Boosts Longevity & Independence: Functional strength supports healthy aging and injury prevention.

What to Do Instead:

  • Incorporate progressive resistance training 2–4x/week.
  • Pair with mobility work and cardio for a well-rounded program.
  • Focus on fueling your body properly for recovery—not restricting food and don’t forget your protein!

Want to build your strength, but don’t know where to start? Check out my level 1 dumbbell program for a step-by-step program!

Myth #2: You Need Hours of Cardio to Lose Weight

Many believe the treadmill is the only path to weight loss. But cardio alone isn’t the key—and can even lead to muscle loss if overdone. The Mayo Clinic confirms that strength training and HIIT are more effective for long-term fat loss and metabolic health. And if you are one of the lucky ones in perimenopause or menopause I highly recommend listening to this podcast interview of Doctor Stacy Sims and then grab her book ROAR.

Why Relying on Cardio Alone Falls Short:

  • It may lead to muscle breakdown if not paired with resistance training.
  • It can increase hunger, making dietary control more difficult.
  • It plateaus quickly as your body adapts to the same movement.

What Works Instead:

  • Combine strength training 3–4x/week with shorter cardio sessions.
  • Add HIIT workouts 1–2x/week to spike heart rate and maximize calorie burn.
  • Focus on a nutrient-dense diet to support fat loss and recovery.

Join our Instagram community to learn how to combine cardio and strength for optimal results!

Myth #3: You Must Work Out Every Day to See Results

There’s a common belief that to see real progress, you need to “go hard” every single day. But the truth is, rest is not the enemy—overtraining is. While consistency is important, working out every day without strategic recovery can actually stall your progress and increase your risk of injury. Overtraining can lead to fatigue, poor sleep, irritability, and even a weakened immune system. Instead of pushing harder, what your body often needs is time to rebuild and restore.

Why Recovery Is Crucial:

  • Muscle Growth Happens at Rest: Exercise causes micro-tears in muscle fibers. These tears rebuild stronger during rest periods.
  • Prevents Burnout: Mentally and physically, pushing too hard for too long leads to loss of motivation and joy in movement.
  • Supports Hormonal Health: Rest helps regulate cortisol and growth hormone—key players in fat loss and muscle development.
  • Reduces Injury Risk: Without recovery, inflammation builds, and repetitive strain injuries can develop quickly.

What Works:

  • Train Smart, Not Just Hard: Aim for 3–5 focused, high-quality sessions per week that include strength, cardio, and mobility training.
  • Schedule Active Recovery Days: Incorporate light movement like walking, yoga, or foam rolling to promote circulation and reduce soreness.
  • Prioritize Sleep and Nutrition: These are two of the most overlooked recovery tools—both essential to muscle repair and energy restoration.
  • Use a Periodized Program: A balanced training plan alternates intensity levels and builds in rest strategically for optimal performance.

Learn how to optimize your recovery with our guide on How To Recover From Your Workouts.

Myth #4: You Can Target Fat Loss in Certain Areas

The truth is that doing crunches doesn’t burn belly fat, not in the way you want it to at least. Spot reduction is one of the most persistent fitness myths debunked by science. Isolated muscle exercises to try and burn fat in only that area is a lie, likely perpetuated by what we see. For example, the thought process could go like this, body builders have these incredible physiques and their training programs isolate muscles so that’s what I should do. However, their training program focusing on hypertrophy and their nutrition is key to their success and you need a clear program to achieve anything close to what they do.

Why Spot Reduction Doesn’t Work:

  • Fat loss occurs systemically, not locally.
  • Genetics, hormones, and age play a role in where your body holds fat.
  • Targeted exercises tone the muscles underneath—but you need fat loss for them to show.

What Works:

  • Follow a structured full-body training program that includes cardio and resistance training.
  • Maintain a moderate calorie deficit through diet and eat your protein!
  • Be consistent and patient—body recomposition takes time.

Myth #5: You Have to Eat Super Clean 100% of the Time

If you think achieving your goals means cutting out sugar, carbs, or never enjoying a night out—think again. Extreme clean eating can backfire, leading to burnout or binge eating and simply put it restrictive eating isn’t sustainable or necessary. According to the Mayo Clinic, labeling foods as “good” or “bad” can lead to anxiety around food, binge-restrict cycles, and even disordered eating habits. Instead, the healthiest and most effective diets are balanced, flexible, and satisfying.

Why Perfection is the Enemy of Progress:

  • Restriction often leads to cravings and guilt when “slip-ups” occur.
  • Your body thrives on consistency, not extremes.
  • Long-term health is about daily patterns, not occasional indulgences.

What Works:

  • Follow the 80/20 rule: Eat nutritious foods 80% of the time, and allow flexibility the other 20%.
  • Prioritize protein, fiber, and healthy fats at every meal.
  • Practice mindful eating, not rigid tracking or food shame.

Take Action: Get the Right Training & Support!

Now that you’ve seen common fitness myths debunked, it’s time to cut through the noise and focus on what actually works.

At Pure Fitness, we offer in-person and digital training programs designed to give you evidence-based workouts, recovery guidance, and long-term results. Whether you want to get stronger, lose fat, or simply feel more energized, we’re here to support your journey.

Stop spinning your wheels on fitness myths—start getting real results with Pure Fitness by using the form below to contact a trainer today!

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Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

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How to Build a Consistent Workout Routine in 30 Days

How to Build a Consistent Workout Routine in 30 Days

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Establishing a consistent workout routine can feel overwhelming, especially if you’ve struggled with consistency in the past. Whether you’re a beginner or looking to get back on track, creating a routine that sticks is key to achieving your health and fitness goals. In this guide, we’ll break down how you can build a consistent workout routine in just 30 days, setting you up for long-term success.

Why Consistency is Key

Progress is the result of consistency. We love progress because it gets us closer to reaching our goals. And understanding the importance of consistency in your workout routine will help in your commitment level. Goals like building strength, improving endurance and losing weight all require regular and intentional exercise to succeed. That is a fact that can be proven by science.

Once we accept the necessary role consistency has in achieving your goals, you have to break your large, long-term goal (and hopefully you picked a long term goal 🙂) into milestones that you will achieve along the way. Let’s get after it below!

Understanding A Consistent Workout Routine

Before you read my 30-Day Plan, we need to make sure you have your long term or larger goal well defined. Essentially we need to determine your why. Take time to reflect on why you want to establish a consistent workout routine and write it down. 

Example – lose weight and feel strong

Now, let’s add some more details, trying to be specific about what we are hoping to achieve and when.

Example – lose 15 pounds, build my upper body strength enough that I can do one pull-up, and make exercise a part of my life, not just something I do by the end of the year.

Let’s take a look at that goal and see if it fits the S.M.A.R.T. criteria. 

  • Is it specific? Yes, it lists the three things I want to achieve. 
  • Is it measurable? Yes, there is a measurable element for each item, although the last is subjective.
  • Is it achievable? It is the end of August, this would give me 3 months. Based on my current fitness level I would say this could be difficult, but it will depend on my discipline.
  • Is it relevant? Yes, it is my own goal to live a healthier life.
  • Is it time-bound? Yes, end of the year!

Now, take a minute and do this for yourself before reading more.

Consistency Thrives From Discipline

Just like progress is the output from consistency, consistency is the output from discipline. So, creating a consistent workout routine, at its core, is about taking steps to increase your discipline.

What we are going to discuss is a 30-day incremental plan that will reinforce your habits and help you develop a consistent routine that is sustainable. Each week is tied to a specific objective for you to focus on and tailor to the goal you identified before. 

The 30-Day Plan to Consistency

Week 1: Start Small and Be Realistic

Day 1-2: Outline Your Sub Goals

To create a consistent workout routine, it is important to set sub goals (milestones) that are incremental and will allow you to stay organized and focused. Write out how long you have to accomplish your goal and then break it up into specific periods of time and place a goal to reach for each period. 

Example – my goal was to lose 15 pounds in 3 months. That means I need to lose 5 pounds a month. I would make that as a milestone, understanding that everything is not linear, but using no progress as an indicator that something is not being done correctly.

Day 3-7: Schedule Your Workouts

I find this is a week where energy and motivation are high because you are riding the fresh wave of commitment and hope. My experience has shown that keeping the focus on successfully completing 3-4 workouts is more important than the intensity of those workouts. 

Often I see people starting their exercise routine by jumping into the deep end. Unfortunately, I see most of those people teeter out over time because their expectations were too high to sustain until their physical and mental strength caught up. 

I recommend scheduling your workouts at the same time you ideally want to workout. Content of those workouts is entirely up to you. It is a great time to try new activities or simply things you know you enjoy. Both of those have been shown to help you stick to your routine and begin building a habit.

Week 2: Build Momentum

Day 8-10: Track Your Progress for Habit Formation

Now that you have set your goals and met them for the first week I suggest identifying how you want to track your workouts and your progress. I like paper and pen, you might like digital. One is not better than the other, just want to find what you like to use. 

Here is a lifestyle journal I created for tracking workouts, daily tasks and more!

Now that you have picked how you track, you need to decide what you track. Start small and track the duration of the workout and activities. If you are already do that get into specifics of performance – weights you are lifting, rep count, pace you are walking or running. This data can make great sub goals 🙂

Last part is pair your workout with a daily habit. For example, that could be a pre workout drink for those who like supplementation or it could be always your activity when you leave work. Doing this will create a mental association, making it easier to stick to your routine. 

Day 11-14: Increase a Workout Variable

At this point we want to start thinking not just about creating momentum, but taking advantage of the momentum to support our discipline. My suggestion is adding an additional workout day to your week. If you are still trying new workout styles this additional day would be the perfect opportunity!

You are almost halfway through the 30 days and this is when motivation can really start to shift. Adding an extra touch point on the week helps you to keep you connected to your goals and keep your workouts a priority.

Week 3: Intensify Your Workouts

Day 15-17: Increase the Duration of Your Workouts

By this time you have likely identified what you like to do for your workouts. It is important that what you like to do is checking a few boxes for your health. We want to be addressing strength and endurance when we are training. If you aren’t currently doing resistance training now is the time to try!

Resistance training is incredibly beneficial for our health, impacting our muscular, skeletal, metabolic and cognitive systems. It is never too late to add resistance training to your workout routine!

Keep in mind as your are scheduling and accomplishing your workouts that the 30 minute vigorous level of activity is a benchmark. If you aren’t at 30 minutes, focus on getting your workouts there this week. 

Day 18-21: Stay Accountable

The more people who know about your goals the better – it creates accountability. If you haven’t told your friends and family now is the time. They will support you, in fact they want to support you and they might just join you. Having a social aspect to workouts has shown to be an effective reinforcement tool that increases commitment and adherence. 

Now is also a good time to review your workout tracker. Take a look at the progress you have made and be proud. Remember, you have just worked out consistently for 3 weeks! That is significant progress from where you started.

Week 4: Cement the Habit

Day 22-25: Maintain your Perspective

Life is full of challenges, some bigger than others, but nonetheless something we have to figure out how to manage. The challenges could be physical, like sore muscles or fatigue. They could be mental, like lowered motivation or wavering confidence. They could be personal, like relationships or work responsibilities. 

No matter what they are, at the core they are an opportunity to acknowledge that life will always be full of challenges and to refocus on your why and your goals. Maintain your perspective on the long run, understanding that reaching your goal is not the result of perfection. Rather it is the result of intentional discipline.

Day 26-30: Stay Disciplined and Adjust 

It is important to understand the difference between discipline and not listening to your body. Rest days are not setbacks and modifying your workouts is not giving up. We need rest days and if your body is telling you that because you have been working out with a high intensity, or you aren’t sleeping well, then you need to listen. Your will not be achieved or sustainable in a state of exhaustion.

Take a look at your goals. Did you create sub goals for only the 30 days? If so, it is time to set new sub goals to work towards your long term goal. You might even consider setting goals throughout the course of your journey. Make sure to take time and acknowledge what you have accomplished. Building in evaluations that reinforce this new habit will create more success over time. 

Tips for Long Term Success

My top 3 tips for long term success are to be honest with yourself, find the fun in fitness and keep a long term perspective. Those three items will help build the mindset you need to be disciplined and create strong habits.

In these 30 days keep your focus on showing up and making fitness a part of your daily life. Disrupt your normal in the interest of change and find yourself 1 step closer to your goal. 

Stay active friends, 

Chellie

 

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Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

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Minimalistic Home Gym Essentials: What You Really Need

Minimalistic Home Gym Essentials: What You Really Need

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Minimalist me is a mix of a passion for organization, functional accessibility and efficiency. More is not always better in a gym and how you select, store and use your gym equipment is the key to having a minimalistic home gym. I have picked 7 minimalistic home gym essentials so you can get an awesome workout without cluttering your space. 

And to be clear, this minimalist idea isn’t a trend. It is actually taking it back to where fitness started, where distractions were fewer and simplicity guided decision making. This is certainly in contrast to today’s world where we are trying to do everything, all the time, all at once. With fewer distractions and more intentional equipment choices, you can create a workout environment that fosters consistency and discipline. Plus, one of my favorites, a minimalist home gym is easier to maintain and can fit into almost any living space.

7 Minimalist Home Gym Essentials

1. Adjustable Dumbbells

Adjustable dumbbells is one of the more obvious choices for a minimalist home gym. They offer the versatility of multiple weights in a single, compact package. With adjustable dumbbells, you can perform a wide range of exercises, from strength training to endurance style workouts, without needing an entire rack of various size weights. Important to note that these can be heavy enough to still significantly challenge yourself or for people of different strength levels use the same set.

You can check out this dumbbell only workout for a program to use in your home gym.

Why You Need It:

  • – Saves space compared to traditional dumbbells.
  • – Provides a full-body workout option.
  • – Suitable for all fitness levels.

2. TRX | Suspension Trainer

Suspension trainers, such as a TRX,  are lightweight, portable, and incredibly versatile, making them a must-have for any minimalist home gym. They can be used for strength training, stretching, and even rehabilitation exercises. They cater to different fitness abilities and goals without taking up much space. They can be installed several different ways making them also great for travel and small spaces.

You can check out the TRX Resource for exercises and workouts to do with your TRX. 

Why You Need It:

  • – Perfect for a wide range of exercises.
  • – Easy to store and travel with.
  • – Great for both beginners and advanced users.

3. Yoga Mat

A high-quality yoga mat is an essential part of your minimalist home gym. It provides the necessary cushioning for floor exercises, yoga, and stretching routines. Look for a durable, non-slip mat that offers both comfort and support. Important to note that yoga mats are sold in different thickness and material. Depending on your use you can purchase a thicker yoga mat that provides more cushion and comfort. 

Why You Need It:

  • – Enhances comfort during floor exercises.
  • – Provides a dedicated space for workouts.
  • – Easy to clean and store.

4. Pull-Up Bar

A pull-up bar is a simple, yet effective piece of equipment that can be easily installed in a doorway. It allows you to perform a variety of upper body exercises, such as pull-ups and chin-ups. It also allows for combination exercises targeting the upper body and core, like flexed arm leg raises. A bonus would be that resistance bands (easy to store and just missed this list!) can be used as assistance during pull-ups to allow more skill levels to use the pull-up bar.

Why You Need It:

  • – Inexpensive and easy to install.
  • – Strengthens the upper body and core.
  • – Takes up minimal space.

5. Stability Ball

A stability ball is a versatile addition to your home gym. It can be used for core workouts, balance training, and even as a substitute for a bench during strength training. The instability of the ball forces your body to engage more muscles, adding another element 

You can check out Stability Ball Training Resource for workouts you can start doing today!

Why You Need It:

  • – Improves core strength and balance.
  • – Multi-functional and space-saving.
  • – Adds variety to your workouts.

6. Jump Rope

Don’t underestimate the power of a jump rope. It’s one of the most effective tools for cardiovascular training and can be stored easily in a drawer or hung on a hook. Jumping rope is an excellent way to improve coordination, burn calories, and enhance cardiovascular health.

Why You Need It:

  • – Provides an intense cardio workout.
  • – Compact and portable.
  • – Inexpensive and easy to use.

7. Foam Roller

A foam roller is essential for recovery and injury prevention. It helps release muscle tightness, improve flexibility, and speed up recovery after workouts. Incorporating foam rolling into your routine can prevent injuries and ensure that your muscles are ready for the next workout. 

Read more about recovering from your workouts!

Why You Need It:

  • – Aids in muscle recovery and flexibility.
  • – Reduces muscle soreness.
  • – Compact and easy to store.

8. BONUS. Rowing Machine

Depending on your space I would highly recommend a rowing machine is a powerful addition to a minimalist home gym, offering a comprehensive full-body workout in a single piece of equipment. Unlike many other fitness machines, a rowing machine effectively targets multiple muscle groups simultaneously, including your legs, core, back, and arms. It’s an ideal tool for building strength, improving cardiovascular health, and burning calories—all while taking up minimal space.

Why You Need It:

  • – Engages over 80% of your muscles.
  • – Low impact workout, great for all ages.
  • – Compact and foldable options

A minimalist approach to fitness is truly about focusing on the basic principles of exercise and letting consistency and discipline lead you to your results. By carefully selecting essential, versatile equipment, you can create a home gym that promotes focus, efficiency, and long-term success. Let’s embrace the minimalist mindset, cut through the noise and make deliberate choices that enhance your fitness journey without overwhelming you or your living space. 

So, as you set up your minimalistic home gym, remember that less really can be more. It’s about creating a space where consistency and discipline thrive, where every piece of equipment has a purpose, and where your workouts are as streamlined as they are effective. Start by choosing your essentials wisely, and watch how simplicity can transform your workouts. Share your minimalist gym setup with us using #MinimalistFitness and inspire others to embrace the power of less!

Stay active friends,

Chellie

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Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

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Discipline in Fitness: How to Achieve Your Goals

Discipline in Fitness: How to Achieve Your Goals

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After many years of working out and hearing the same question, “how do you motivate yourself to workout everyday?” I have a not-so-secret secret to share… It isn’t about motivation. It is about discipline. 

While motivation might get you started on your fitness journey, it can often feel like a fleeting emotion, coming and going without much warning. Discipline is what bridges the gap on the days motivation has decided to take a break. This is important, because we ALL have those days. From the hall of fame athletes to the single moms to the injury rehabilitation patients. It happens to us all. 

Now for my real secret, discipline is something you curate over time. It is one of life’s hard skills. You are never too old or too young to work on your discipline. It will serve you in every corner of your life. 

And guess what? Being a disciplined person is simple. Don’t let anyone (especially yourself) convince you otherwise.

The Simplest Path to Discipline in Fitness

The most important step you can take to improving your discipline is understanding what you are working towards and why. That is your buy-in and without a strong buy-in your failure rate will sky rocket. Sounds simple, right?

It is. The problem is that people don’t like what happens during the “understanding” stage. Do you know why? I’ll give you a hint, the answer is almost always the same regardless of the goal. 

It turns out, what needs to be done in order to achieve a goal is harder than a person wants it to be.

Now entering the chat… the cliche, “If it was easy, everyone would do it”.

Mindset

Fitness Digital Wall ArtIf you accept the above – that the path to achieving your goal is going to be harder than you want it to be – then you are halfway to developing the mindset of a disciplined person. Being disciplined isn’t about having your shit so put together that nothing ever goes wrong. That’s perfectionism and it is toxic. 

Discipline is the synergy between your heart and mind. What you desire and what you believe. What you strive for and what you think is possible. What you can dream and what you know to be true. 

Developing a mindset that is rooted in fact, fueled by possibility, and accepting of an imperfect path.

How do you do that? 

You try. Set a goal. Make a plan. Take action.

Learn. Adjust. Grow.

Action

It is true that words speak differently to people. We each prefer to be inspired in our own way. But words and inspiration are nothing without action. So here is my process for leveling goals, expectations, needs and perception to develop a clear mindset, drive discipline and achieve.

Write your primary goal down.

What you may find is that this needs more definition to generate buy-in. For example, “I want to get fit” doesn’t really create a bond between the heart and mind. However, “I want to get fit so that I can role model good habits for my kids” or “I want to get fit so that I can feel strong and self-sufficient on my own” give you a connection to what you really want. Being fit is just the avenue you are taking to get there.

Determine what you need to achieve that goal.

Oftentimes we need additional support or resources to ultimately achieve our goals. For example, if your goal is to run a marathon, finding a running coach once you have built up a base of miles might be an additional resource. In this case, it comes at a cost. Understanding the implications of a resource (cost, time availability) at the beginning will prevent that resource from becoming an obstacle down the road and building stronger buy-in from day one.

Re-evaluate the goal based on what you found in step 2. 

Personally, I think this is a missed step. Take a literal 5 second pause and make sure you still truly, in your heart, want to achieve this goal. If yes, proceed to step 4 🙂 If not, determine what truly is your primary goal and get your personal buy-in.

Fitness Digital Wall AtSet milestones (mini-goals) for your primary goal. 

Milestones are IMPORTANT. They are the progress markers than both encourage forward progress and provide valuable feedback. For example, if your goal is to lose 50 pounds and get off of diabetes medication then the timeline to accomplish that is likely 6 months or more. Setting milestones along the way will help you stay disciplined and focused on the primary goal. Remember, even in the milestones you want to be clear and detailed. Make them S.M.A.R.T. (Set Specific, Measurable, Achievable, Relevant, and Time-bound goals.) For example, instead of saying, “I will be active everyday,” set a goal like, “I will walk for 30 minutes every day for the next month.” Clear goals give you something actionable and traceable to work towards. 

Execute and adjust as you progress. 

Every few weeks, pause and reflect. What is working, what needs more attention. Your body is changing in this process. Adjusting your plan with it is important. For example, if your goal is to do a triathlon, but you can’t seem to make progress in your swimming performance it might be time to get a coach or change your training program. Instead of putting your head down and doing the work everyday, make sure you are actually moving the needle and see yourself achieving your goal sooner.

Repeat 

Approach every goal you set with honesty. Work through your action plan with honesty. Experience the emotional high that achieving a goal brings. Repeat the process and see where YOU can take YOUR life. 

Motivation is what the world sees when they watch you work towards your goal. Discipline is what you actually use to achieve your goal. Discipline in the form of persistence. Keep moving forward, stay focused, and watch as you lead yourself to incredible results.

Digital Wall Art Home Gym

Stay active friends,

Chellie

PS – You can pick up these instant download digital and printable wall art in the photos from my Etsy shop.

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