What Are Your Fitness Non-Negotiables

 fitness non negotiables

Whether you are new to working out or a veteran,   fitness non-negotiables can help u stay focused year round.   These set of “rules” are ones that YOU make yourself.  Books such as  “The rules” by Biggest Loser Trainer Bob Harper give you a set of rules to follow.  However, I feel that making your own allows you the flexiblity to adapt your guidlines as you grow and change.


fitness non negotiables

How to creat your own fitness non-negotiables

Develop them based on some of your current rules (I know you have a couple).  If you are just starting your workout routine,  identify 5-10 that you can really commit to on a daily basis.  They can be ones that pertain to a mix of nutrition and exercise along with healthy mental work.

Beginners Example:

1.). Cut out all fried foods

2.) Max of one soda per day

3.) Drink 80 oz of water per day

4.) Eat no more then 1600 calories per day

5.) workout 3 days per week

6.) Absolutely NO negative self talk

7.)  Eat veggies at least twice a day.

8.) One Cheat day per week all of these rules have been followed



Advanced Example:

1.) Workout 5 days a week

2.) Eat Only “Clean Foods” no processed stuff

3.) Use an intense interval cardio routine at least 2 times per week

4.) Drink 80 oz of water

5.) Limit of one diet soda per day

6.) Lift weights 3 times per week

7.) Limit fat intake to no more then 40 grams per day

8.) Intake a minimum of 70 grams of protein per day

9.) Measure every three weeks for progress

You can see how these guidelines can actually be very personal.  They need to be choices that YOU feel you can adhere to for the long haul.


As a trainer, I know that personalities can affect these rules and need extra guidance on how to create effective lists and strategies to get you to your goal.  If you are one of the two below, here’s some extra advice.

Perfectionists : Don’t aim high!  Set goals you know u can achieve and stick to otherwise your personality will sink you!  Choose 5 non negotiables and build on them every couple of weeks.  If you slip DON’T beat yourself up!  Just get back on track and do your best.

Procrastinator: Set goals that are hard to put off and make a conscious effort to remind yourself everywhere!!  Put notes in your car, on your desk, an alarm reminding you on your phone, sticky notes on your bathroom mirror and so on.


Hopefully this article has gotten your wheels turning and you have started thinking about your own fitness non-negotiables. While this may seem like a simple task, take it seriously and take the time to make your own list.  If you aren’t sure what yours should look like, let me know and I’ll do my best to guide you.  If you love our fitness tips, please share them with your friends via our “share” link above.


Adria Ali


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