The All or Nothing Approach To Fitness is Dangerous to Your Health

allornothing3Does your fitness or exercise plan have two speeds, turbo and idle?  If so, you might be stuck in an “all or nothing” style of thinking.  This way of thinking means you have to go “all in” if you want to achieve great results.

You have to do everything correctly, or you might as well not even try. You either strictly stick to that eating plan and make sure every meal is perfect, or you screwed up because you ate that damn cupcake and go back to previous habits. All, or nothing.

Maybe you can attest to the failure of the “all or nothing” approach from past experience.

While it is great to be capable of pouring yourself into change, extreme change can undermine the potential for long-term success.


Your Exercise and Eating Plan

When was the last time you tried a new exercise or eating plan?

Did you start them thinking, “I’m going to succeed this time and follow this thing perfectly”? And…for a few days, or maybe even a week, you followed the rules without deviation.

But then, a special occasion came up or it was someone’s birthday, or a holiday, or there was a “shout” at your work. And you ate or drank something you “weren’t supposed to” because it was off-limits from your eating plan.

“I screwed up,” was likely the thought you had because you broke the rules and this one slip up then turned into an entire day of “bad eating” because you rationalised that you already screwed up and ruined the day, so what the heck? You’ll start over again tomorrow!

And the vicious cycle continues. You start back with determination but, inevitably, something again will derail your efforts.


All or Nothing At All

It’s either all, or nothing. Follow the “rules” perfectly, or abandon the idea.

The all or nothing approach with nutrition or exercise causes people to fail way too often, or rather: the all or nothing approach fails them.

You only have to look to the New Year’s resolution crowd to discover the truth of the failure from an all or nothing mind-set. January 1st is the date most people radically change their eating and workout habits. They say they are going to workout 6 days a week and completely change how they eat.

From out of shape couch potato to “I’m going to look like her!” (or him) in the shortest time possible is the goal, and the all or nothing approach is the golden ticket.

We all know what happens: Toward the end of January and into February, the “all or nothing” crowd has progressively decreased. Sure they were 100 percent “all in” at the beginning but because they likely “screwed up” a few times, they were back to nothing.

It was too hard, too difficult. It was unrealistic and impossible to maintain. They gave up … AGAIN. Apparently they could not go “all in.”

For most people the all or nothing approach doesn’t work. If you are reading this and are nodding in agreement because that reality is all too familiar, then AVOID the “all or nothing” mentality and adopt an approach that, instead will actually work so you can achieve and maintain, great results.

You must have flexibility with your health and fitness regimen so when those events happen you can adapt and that is something the all or nothing approach doesn’t allow. If you want to achieve and maintain results you must be able to adapt to the situation or new circumstances.


Health and Fitness is a Lifelong Journey

Health and fitness, after all, needs to be a lifelong journey, not a quick-fix solution and for that to happen what you do must fit clean eatinginto your life and not demand you revolve your life around it.

Sure, it’s challenging to stick with a regular exercise program or a healthy eating plan even WITHOUT the responsibilities of everyday life – kids, spouse, home, job and so on. Having to work late one day can mean you miss a workout. The thing is, missing a workout does not mean you have blown your whole regimen. Being affected by life’s little bumps does not mean you are weak. It means you are simply human.

But if you have been pressuring yourself to be perfect, it won’t be long till you decide you are weak or that your job/family/life/whatever is conspiring to keep you out of shape. And then, you give up.

It isn’t your life that’s doing the conspiring – it’s you and your thoughts.

Getting to the gym once or twice a week or sticking to a healthy eating plan 50 percent of the time is not failure.

You need to be flexible, especially at the beginning of a lifestyle change. Yes, it’s important to make a plan and do your best to stick with it. But if (when?) you falter, let your missteps help you create an even better plan that suits your real life, not the imaginary obstacle-free life when you first embarked on your plan.

Its easy to forget lifestyle changes are not a single quick fix process. It is not a happening or an event. It is the result of 100’s of tiny steps day after day, workout after workout and healthy meal after healthy meal.

It is a systematic process, one that doesn’t produce huge changes overnight and is not a quick sprint.The problem with all-or-nothing thinking is that it does not take this into consideration.

When it comes to health and fitness, “something” trumps nothing, every single time

For a simple effective fitness plan that includes an exercise program and eating plan go here:

Minimalist Fitness

If you need help from not one but TWO gym owners who are willing to share their expertise with you, go here for an online coach:

Carolyn Hansen Fitness


Exercise…the Key to Stimulate Growth and Repair of Cells

minimalist 7Whether we want to believe it or not, whether we accept it or not, doesn’t change the fact/truth that our bodies stay healthier, function better and last longer when they get proper muscle building and maintaining exercise.

Exercise is exactly what the body needs to stimulate “growth and repair” hormones whose job it is to keep us healthy and strong. The constant release of “youth” hormones doing its job of renewing cells and tissues is what prevents destructive chemicals relaying the message to your cells to decay, degenerate and die. [Read more…]

Pull-up Power

minimalist training1Minimalist training just like the name implies requires little of us when it comes to time. It does however return maximum benefit within that limited time.

The motto for minimalist training could read:

“Train hard, eat hard, rest hard.” Minimum training gives you optimal results in minimum time.

Minimalist training will keep you strong, healthy and fit and cost you the least amount of time doing it. There is no need to try and perfect a multitude of exercises every week. [Read more…]

Avoid Over-training and Work-out Burn-out…

ch fitnessOnce you’ve shifted your lifestyle and incorporated a challenging workout routine into your daily activities, the one thing you must avoid is “burn-out” caused by over-training.

Over-training or “excessive exercise” is just as big an risk as under training, presents its own set of problems and can lead to injuries and hormonal issues with females as well as emotional and mental difficulties. [Read more…]

Exercise, Hormones and Happiness

exercise_carolynHansenWith the widespread lack of exercise we see today, it is not hard to notice the definite increase in depression affecting the population, especially women.

The truth is, close to 10 percent of the western world now depends upon mood-enhancement drugs. This once rare condition is now very common. [Read more…]

Bench Press Rewards us with Serious Upper Body Strength

bench pressAlong with the squat and the deadlift, the bench press is a basic foundation exercise that needs to be included in your routines. The bench press move targets nearly every muscle in the upper body except for the back. You’ll hit the shoulders, chest, triceps and biceps giving you a well-rounded work out.

The bench press is the perfect move for providing serious upper body strength. It is typically performed using a bench press machine with a barbell or if you prefer working out at home or an alternate strategy, it can also be done using just a set of dumbbells. [Read more…]

Key Factors in How Fast You Age

minimalist training1Aging takes place in the body over time. It is a complex process that involves a very wide number of our bodily systems.

Exercise is a critical component in the anti-aging war and no other exercise comes close to offering you the level of benefits to your overall health than resistance training…sometimes called strength training…does.

It’s important to understand that muscle mass tissue is highly involved with the immune system. If you lose muscle mass, you will see a decline in immune function. [Read more…]

Two Kick-ass Foundation Exercises

squatsNot only is performing exercise important, but exercise selection is vitally important if you hope to get the results you are looking for.

Improper exercise can completely negate the benefits of minimalist exercise so getting this right is a must.

There are a handful of foundational exercises that should make up your protocol and one of those foundational exercises is the “squat”.

The squat is often referred to as the “king” of lower body movements because this single exercise is going to help strengthen your hamstrings, quadriceps, glutes, core, and back providing a very compound and total body workout. You’ll boost your heart rate immensely while performing it giving yourself an excellent cardiovascular boost. [Read more…]

Minimalist Training Your Road to Fast Effective Results

minimalist trainingFor the most effective use of your time and your energy, you should be focused on doing the minimum amount of training while getting the maximum benefits/results from it.

However, that doesn’t mean hitting the gym 6 days a week or more just because your perception, like most others is…”more is more” right?


The truth is, if you train right, you can see amazing results without having to put in 6-hour long work-outs ever again.

It’s called “minimalist exercise” and my “Minimalist Exercise Program” teaches you why less is more and what you need to be doing in order to create a workout that “counts” as actual fitness-improving exercise. [Read more…]