Are you making progress at the rate you want to be making when it comes to your fitness and health?
Some of us have goals for weight loss.
Others have a goal to have more energy.
Still others desire getting a toned look and losing some of that belly fat.
Maybe for you it’s improving your numbers at your next blood test, living independently as long as you can, and/or overall improving your health.
No matter what your goal is, it’s important to check in with progress.
So, again, I ask you: are you making progress at the rate you want to be making when it comes to your fitness and health?
If you haven’t given this question thought in a little while (or ever), it’s important to check in with yourself to see how you’re feeling.
If you’re a Telos member, this is what we do during goal reviews throughout the year, and personal training clients are checking in all the time with their trainers. But no matter where you train or what you do to improve your fitness and health in or out of a gym, take a little time to reflect on that question.
If your answer is “no, I’m not” this blog is for you.
How to Accomplish Your Fitness Goals
If you want to see noticeable changes in your fitness (improvement in your strength, endurance, stability, mobility, body composition, etc. etc. etc.), here’s the bare minimum:
The first step is getting in at least three days of strength training a week. The importance of strength training is widely researched and accepted as a crucial aspect of your fitness as a means to improve your health and provide aesthetic benefits. So if you’re not getting at least 3 days a week of strength training, start there.
Our suggestion for programming these are full body work using compound movements and the basics of progressive overload. The investment in a high-quality personal trainer at least in the beginning is well worth it to make sure your movements are sound and your work in the gym will help you progress towards your specific goals.
However, when it comes to building a strong foundation of fitness, your time in the gym is just one piece. While 2-3 hours a week of focused strength training is important, it’s not enough on its own to create lasting results.
The real magic happens in how you incorporate overall movement and healthy habits into your daily life. That might seem like quite the daunting task in an already limited amount of time, but really, there are some simple things you can do every day that won’t change your day-to-day life very much at all.
This blog focuses on movement, but nutrition is just as important to pay attention to. For an in-depth look at a simple, no-frills way to approach nutrition, check out one of our other articles here:
A sound nutrition strategy in one sentence
Now, without further delay, here are five simple, effective things you can do outside the gym to improve your fitness and complement your training sessions.
How to Incorporate Healthy Habits for Fitness
1. Move More Throughout the Day
The easiest way to boost your fitness outside the gym is to simply move more. This doesn’t have to mean structured workouts—it’s about finding small opportunities to stay active. Take the stairs instead of the elevator, park farther away from the store, or take short walking breaks during your workday. Even 3-5-minute bursts of activity throughout the day can (and WILL!) add up and make a big difference over time.
2. Build a Daily Walking Habit
Walking is one of the most underrated forms of exercise. It’s low-impact, requires no equipment, and is easy to fit into your schedule. Aim to walk for 20-30 minutes each day, whether it’s a morning stroll, a lunchtime walk, or an evening unwind. Walking not only supports your physical health but also boosts your mental well-being. If you live in a climate where you can get outside, the mental benefits of doing so are even greater!
3. Focus on Mobility and Stretching
Staying flexible and mobile is key to avoiding injury and performing better in the gym. Dedicate just 5-10 minutes each day to mobility exercises or stretching. Whether it’s foam rolling, yoga poses, or dynamic stretches, these small efforts can improve your range of motion and help your body recover faster from workouts. I often recommend people sitting on the floor while they watch TV to do some stretching and mobility work.
4. Stay Active on Rest Days
Rest days don’t have to mean sitting on the couch all day. Instead, focus on “active recovery” by doing light, enjoyable activities like hiking, swimming, or biking. These low-intensity movements can help reduce soreness, improve circulation, and keep you feeling energized without overloading your body.
5. Set Small, Consistent Goals
Fitness isn’t about making massive changes all at once—it’s about building habits you can stick with. Start small. For example, commit to drinking more water, hitting a daily step goal, or doing a quick 5-minute bodyweight workout at home. The goal is almost always consistency over all else. Over time, these small actions will add up and make a big impact on your overall fitness.
Remember, improving your fitness isn’t just about what you do in the gym — it’s about the habits you build in your everyday life. By paying attention to your nutrition, moving more, walking regularly, prioritizing mobility, staying active on rest days, and setting small goals, you can create a lifestyle that supports your health and amplifies your gym efforts.
Above all, keep in mind: Fitness is an ongoing journey, and the steps you take outside the gym are just as important as the ones you take inside it.Want some help getting started? Schedule a free intro HERE.