What’s Your Fitness Baseline?

The other day I noticed that I’d been slacking a bit in my training.

I’ve felt that way ever since I returned from my last vacation. The vacation was amazing, and I was getting in daily workouts, eating healthy and hearty meals, and enjoying life to the fullest.

But when I got home, I just couldn’t seem to “get back into the groove”. I wasn’t chasing my goals. In fact, I wasn’t even focusing on any specific goals at all.

It happens to the best of us. We can’t be running at 100% all the time.

When I feel like I need a change of direction or that I’m losing a bit of steam, I rely on my “fitness baseline“…


I ask myself “What’s the minimum I have to do in order to stay healthy and fit”? And I keep it simple.

Then, I write it down.


My baseline is this:

  • 10 mins thoracic and shoulder mobility — daily
  • squat, deadlift and press — once a week
  • short session of interval training – once a week

And that’s all. It’s like fitness minimalism.

If I do those things (and most are only done once a week), I’ll maintain my good health and stay strong.

I also have diet baselines that are minimalist:

  • prep at least 2 meals ahead of time, even it it’s a few boiled eggs and a few spears of frozen broccoli
  • base meals around a good protein with some vegetables
  • eat more slowly

All of that seems very doable to me. And it allows me to stay the track while I work on new goals.

I think we all get overwhelmed sometimes. We tackle things that are unsustainable. Having a fitness baseline allows us to do things that are so easy, it’s really difficult to screw up. So we actually do them.

We build habits. We get more consistent. And we build on our successes.

Here’s a task for you:

  1. Think about your own fitness baseline. What’s the minimum you would be willing to do to stay healthy and fit? (Your’s will likely look different from mine)
  2. Write them down.
  3. Post them in a place where you can see them (whiteboard, planner, etc).
  4. Put them into practice, every day.

Try it, especially if you think you’re in a slump. You’ll be amazed how easy it is to get results this way!

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November 10, 2014 No Comments

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