6 habits to take your fitness to the next level

6 habits to take your fitness to the next level

The 6 habits you need to follow. You WON'T BELIEVE NUMBER 4! Just kidding. You will believe all of them, because they aren't complicated, they are just hard.

1.       Lift Heavy

No brainer. Lift heavy (with good technique) at least once a week and you will get stronger, faster, and more injury proof. Don’t skip leg day.

2.       Do your mobility

Take the time before and after your training to work on your position. Improving your mobility is going to improve your performance. Spending as little as 15 minutes a day can have significant impacts on your performance in the gym or on the field.

3.       Be consistent

It’s not rocket science. Stick to your routine, even if you don’t see results for the first few weeks or months. Sometimes it takes 6 months just to build up the base strength you need for the program you are following.

4.       Work your A** off

Self-explanatory, maybe obvious, but very rare. Combine this with number 3 and you are guaranteed results.

5.       Use variability

Don’t just keep repeating the exercises you like. Instead, you need to have a well-rounded, varied program.

6.       Stop buying into the latest fitness trends


You will never make progress if you keep starting over. Rather than jumping on the newest craze or routine, stick to your program and get results. Many programs have built in progressions are a made for long-term success, not short-term satisfaction.


I'm not about to stop the presses with this advice. It isn't revolutionary or complex. It is the foundations that have made athletes and high-performers successful for years.

Train with Pride.


Author: Mark Murdoch, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca