The #1 Fitness Tip That No One Is Talking About (Yet!)

Are you frustrated with the same old fitness advice and lackluster results?

What if I told you there's a groundbreaking fitness tip that no one is talking about—yet?

This tip can revolutionize your approach to health and fitness. It's so straightforward that you'll wonder why it's been hidden for so long.

Discover the eye-opening study from the European Journal of Applied Physiology and hear the compelling story of one of my clients who adopted this principle and experienced incredible health improvements.

Join us as we deliver practical strategies for making fitness an integral part of your daily routine, from starting small to scheduling non-negotiable workout sessions and tracking your progress for lasting motivation.

Tune in to the latest episode of The 2% Solution Podcast to uncover the secret that could completely transform your fitness journey. Don't miss out on this shocking revelation—your path to fitness success will become much clearer!

Resources for This Episode

• Whole Life Fitness Manifesto
• European Journal of Applied Physiology
• Listen to me narrate the Book here.

TEXT ME here - Have a question? Comment? Feedback? I’d love to hear from you.

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Dai M.

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Episode Transcript

Dai Manuel (00:08):
Hey, hey, hey, my wellness warriors, welcome back
to another episode of the 2%Solution.
I'm your host, diamond Well,and today I'm about to drop this
tip that no one's talking aboutyet.
It's one of those things thatcan truly transform your
approach to health and fitness,and it's so simple that you
might wonder why you didn'tthink of it before.
So grab your favorite bevy, getcomfy and let's dive into the

(00:33):
number one fitness tip that'sbeen flying under the radar but
is about to change everything.
All right, let's set the stagehere.
We've all heard the usualfitness advice Eat clean, train
hard, get plenty of sleep, drinklots of water and don't get me
wrong, those are all crucial.

(00:54):
But what if I told you thatthere's one element that ties
all of these things together,making your efforts in the gym
and kitchen even more effective?
Well, here it is Consistencyover intensity.
Let me say that againConsistency over intensity.

(01:17):
Yeah, you heard me right.
It's not about how hard you cango in a single workout.
It's about showing upconsistently, day in and day out
, even if it's just for 10 or 15minutes.
And here's the thing Mostpeople are so focused on pushing
themselves to the limit everytime that they forget.
The real magic happens when youcommit to small, consistent

(01:40):
actions over time.
Consistency is like the why ofour health and fitness journey.
It gives purpose and directionto our efforts.
Intensity, on the other hand,is really how we train.
It's about the effort we put induring each session.
Now let's dig into the numbers.

(02:00):
According to a study publishedin the European Journal of
Applied Physiology, participantswho engage in consistent,
moderate intensity exercise oversix months saw greater
improvements in cardiovascularhealth and muscular endurance
compared to those whoparticipated in sporadic
high-intensity sessions.
It's the classic tortoise andhare scenario.

(02:23):
It's the classic tortoise andhare scenario.
Slow and steady truly wins therace.
I've seen this firsthand withclients over the years.
Those who focus on consistency,who show up regularly, even if
it's for shorter, less intenseworkouts, they often achieve
better results than those who goall out and then burn out.

(02:45):
It's about building a lifestyle, not just checking off the
boxes as we go.
So let me share a quick storywith you.
A few years back, I was workingwith a client who was very
frustrated because they weren'tseeing results they wanted,
despite hitting the gym hard afew times a week, and what I
mean by that was supposed to bethree or four times a week, but
it would often turn into one ortwo.

(03:07):
We sat down and took a hardlook at their routine, their
commitments.
What we found was that, whilethey were crushing it during the
workouts, they wereinconsistent, missing days, not
keeping up with the routine.
And so we lacked in thatconsistent effort, that daily,
regular deposit, really, ofintentional activities to help

(03:32):
us along, to help us be a littlebit better every day, be a
little bit healthier.
Just by 2%, right, it's nothuge.
But what was incredible wasthey had a reset.
They decided, you know what,what's more realistic for my
life and how full my life is atthis moment?
They had a couple of young kids, they had a full business that

(03:52):
they were scaling, a veryhealthy relationship with their
spouse and lots of other passionand personal commitments to
passion projects.
I was trying to say and sureenough, sure enough, when we
stopped worrying about theintensity and what are we going

(04:14):
to do in the gym, when westarted focusing on what are
days that we can do somethingphysical for ourselves.
Where's that opportunity?
Every 24 hours?
And it would have to change onthe week to week.
This is how I do my owncalendar.
Even Now, when I look at myweek to week, I try to block in
the family stuff as well as myfitness stuff.

(04:34):
First, because I know if Iprioritize those two things, I
feel really good at the end ofthe week, like I've had a
fulfilling week and I've honoredthe things that are most
important.
Now, on top of that, aroundthose things, I plug in all the
other stuff that's important too, like my client calls my
podcasting right, my ownpersonal passion, projects like
Toastmasters or other publicspeaking opportunities.

(04:57):
Either way, if we don'tprioritize what's important, it
often will just get forgotten orshoveled off to the side or
replaced by something else,because that's just the way life
flows, man.
We only got so many inventoryspots of time every day, and

(05:18):
once they're gone, they're gone.
So how do you build upconsistency?
Here are a few practical tipsthat I think will be helpful.
There's five of them for youtoday.
Number one I've shared beforestart small.
Begin with something manageable.
Just 10 to 15 minutes a day ofmovement with purpose.
Whether it's a walk, somebodyweight exercises, quick yoga

(05:38):
session, I mean it doesn'tmatter.
Just get moving.
10, preferably 15 minutes,which is 1% of your 24 hours.
If you haven't checked out theWhole Life Fitness Manifesto or
some of the early episodes ofseason one, where I narrate the
book that I wrote many years agocalled the Whole Life Fitness
Manifesto.
I'd like to invite you to gocheck it out.
I've included the links in theshow notes.

(05:59):
You to go check it out.
I've included the links in theshow notes, but it might be a
wonderful place just to getstarted but also to get some
inspiration on how to maximizethose 15 minutes that you're
going to be committing to movingwith purpose.
Number two you got to scheduleit.
Treat your workouts likeappointments you can't miss.
If I was going to give you $500for every workout you did, I
think you would figure out a wayto do multiples a day, wouldn't

(06:21):
you?
So just treat them like animportant commitment you cannot
miss.
Put them on your calendar andstick to them.
Number three track yourprogress.
Keep a log of your workouts.
Seeing your consistency overtime can be incredibly
motivating.
Believe me, I've got days,weeks, even months at times

(06:44):
where I feel like I'm not seeinga lot of progress at the gym.
And it's tough.
We all hit plateaus from timeto time, and even at times we
sometimes regress, we actuallymove backwards before we can
move forwards again, anddefinitely when you're training
consistently, especially for asport at a competitive level.
This is common and I used toreally struggle with that right,

(07:06):
but inevitably when I reallybecame a keener with logging my
workouts.
So I use an app called Wattify.
It's something that we use atthe gym as well, that I train
and coach at, and I find it areally great app.
It allows me to track all myworkouts but also compare how
I've done with similar workoutsin the past, so I can see oh,
last time I did this, I did Xamount of weights.

(07:28):
You know like I can be like.
Oh, my bench press.
Last time I PR'd, you know, atone rep I got a 305.
I'm working towards my 300, bythe way, not quite there yet.
I'm speaking it into the future, I'm manifesting it.
But regardless, I can look backand say, oh, okay, well, I
nailed 285 for one.
Well, maybe today I'm going totry for 290, right, and if I

(07:50):
don't get it, that's okay.
Maybe I don't even get the 285again, maybe I end up with only
280 that day.
Because I'm tracking it, I canat least get a good indication
of where I'm at, how I've beenprogressing or not, and be able
to look at things a little bitmore logically, because it's the
data that gives us extremeclarity and confidence to make

(08:11):
better decisions.
So track your progress.
Number four find a workoutbuddy or, as I say, an account
to buddy, because accountabilityis key.
Find someone who will hold youto your goals and vice versa.
Okay, it's a mutuallyrespective relationship where
you have to honor one another,but when you make a commitment

(08:33):
to that person, you keep it andthat person helps you honor that
, and you do that for each other.
Number five be kind to yourself.
This one's critical, not alwayseasy, because I know we can
always be our own worst enemiesand beat ourselves up before
anybody else does.
But my invitation to you isdon't beat yourself up.

(08:54):
If you miss a day, just getback on track the next day.
Remember it's about progressand not perfection, the fact
that you're going to show up.
You're going to show up foryourself.
You're going to do some of thatmovement with purpose.
You're going to reap therewards for that effort, that
intentional effort.
But remember, be kind, don'tbeat yourself up.

(09:19):
Life happens, things happen.
This week my daughter she hadher wisdom teeth out.
I had to rearrange a lot ofstuff on my schedule and I'm
okay with that.
It happens she doesn't get herwisdom and teeth every week,
thank goodness, by the way.
Recovery's been a bit stalled,so I had to make some
adjustments, right, but ithappens.
Did I forego a workout?
I did one day.

(09:41):
I decided to do a little bikeride when I could, a little bit
later in the day instead.
So again, you know, be able tomodify on the fly, because, if
you can, it's going to make lifea little bit more smooth going.
Okay, now resources.
A few final thoughts.
If you want to dive deeper intothis topic, I highly recommend
checking out resources.
Like I'm going to say it, mybook, the Whole Life Fitness
Manifesto, link to the shownotes, as well as studies from

(10:03):
the European Journal of AppliedPhysiology.
They got some great stuff,because these are great starting
points to understand the powerof consistency in your fitness
journey.
All right, my wellness warners.
That's it for today's episode ofthe number one fitness tip no
one is talking about.
Well, at least they are nowright and you're going to keep
talking about it, because it'sconsistency over intensity.

(10:25):
Remember, it's not about goingall out every time.
It's about showing up day inand day out and making small,
consistent efforts that add upover time.
Thanks for tuning in to the 2%Solution.
If you enjoyed this episode,share with a friend who might
need a little reminder thatconsistency is the key, and

(10:47):
don't forget to follow us onsocial and leave a review if you
love the podcast.
Stay consistent, stay strongand keep pushing your limits.
I'm Diamond Well and you'vebeen listening to the 2%
Solution.
Let's keep thriving togetherand I'll see you next time.