My own fitness rules.

So am I right or am I right that there are a million different diet tricks and fitness tips and goal-setting techniques and exercises out there? I honestly can’t keep track. A huge part of my job is to remain current on trends in the health industry, but it is honestly so hard. Instead of telling my clients what other people believe and what is going on in the big corporations, I decided to make a set of my fitness “rules.” Don’t judge me. I swear I’m certified to preach this stuff Smile with tongue out

  1. Drink 100 oz. of water a day. It might seem like a lot, but it is more than possible. Get a 24 oz. water bottle and refill it up 4 times.
  2. Stretch for at least 10 minutes every single day. It will help you from being sore and keep your muscles long and lean. It also just helps you feel fabulous. Too bad guys are typically “too cool” for this.
  3. Set a goal for yourself, no matter how big or how small. Typically I try to say on Sunday how many miles I want to run that week or even just set up my schedule for the week to keep myself on track. Goals help you to have something to work towards and help to keep you motivated when you feel like stopping.
  4. Take a big breath and think before you eat something. Stopping for even 5 seconds and letting a couple thoughts run through your mind about whether or not you are truly hungry will immensely help in stopping you from over-eating.
  5. Make a really good playlist. I swear, good music makes a huge difference in your workout. When I was up north, I of course looked forward to the beautiful scenery I got to run in, but also the new playlist I had made a few days prior.
  6. Invest in a trainer or find one online for at least a few sessions. It is really important to know how to execute movements the correct way in order to avoid injury. It is also nice to have someone to show you the ropes the first time so you don’t have to mess around with machines and weights and look silly.
  7. Find out what time of day works best for you and roll with that. There is no “perfect” time of day to exercise. Different things work for different people, and there is no right or wrong. Typically I stretch and do some toning for 20 minutes in the morning and do my cardio later in the evening. And some random strength training interspersed throughout the day whenever I can. I used to think that if I sweat a drop I had to take a shower, but now I am so over that.
  8. Don’t be embarrassed. I spent too long caring what my family and friends thought about my healthy lifestyle, but that is just silly. There’s no reason you need to be ashamed about getting up early to go for a run or for asking for your salad dressing on the side.
  9. Stay busy. I have found that when you are bored is when you turn back on what you really want. Let’s be real. If you have nothing to do but sit in a house full of food, what are you likely to do? Make your schedule accordingly to serve you the best. You know what works best for your own body.
  10. Love what you do. If you’re not happy with what you’re doing, you will give up. You should never feel like you have to exercise. Make it part of your lifestyle and it will become second-nature.

This stuff is so simple, but when I went to see Jillian Michaels the other night I realized how un-educated so many people are on how to take care of themselves. I think the more that health and fitness professionals emphasize the simplicity of fitness and nutrition, the more people will jump on board with it. Why complicate things?

I also try to emphasize to my clients to not take themselves too seriously. I really hate when people think they need to do things exactly one way all the time; that is no way to live your life. You need to keep your options open and be ready for whatever comes your way. I have learned in the past to not be so quick to make a decision, in fitness and in life. I want my clients to try a bunch of different things in order to find what works for their particular body and what they actually enjoy. I always try to have personal conversation during our sessions, because who wants to talk about weight-lifting and cardio for an hour? Not me. And doesn’t everyone want to kick back and have a drink once in a while (or every day)? I do.


Taking care of yourself should be fun. Not a chore. My goal is to help people love their bodies and themselves so they can in turn spread that love into the world <3



  1. “..Taking care of yourself should be fun. Not a chore”… perfectly said girl!

    • allison.hayes91 says:

      Thank you! I just try to constantly remind myself how much better I feel when I exercise my eat right.

  2. Taking anything too seriously or having too many rules dooms your goals from the start! I found that once I stopped going on ‘health kicks’ and started just living that way and eating healthy because I WANTED to, it was a lot easier to maintain the nutritious food and daily exercise. I’m glad I’m educated about health and fitness (definitely no expert however!!) and can pass good (…mostly good) habits onto my son. I love your un-rules! I’m glad they work for you :)

    • allison.hayes91 says:

      You said it much better than I did! You have to find out what works for your own body and what makes you happy and healthy. Everybody is so different that there is no one rule that works for everyone.

  3. I think we all have our own rules that work for us but these ones are all pretty good ones that aren’t super strict “rules” that can lead to unhealthy behaviors. Definitely doing what works best for you is the best fitness rules!

  4. I need to invest in a new water bottle that I think is cool and I will carry around! Haha Ugly ones are just ugly. I really liked the idea of making a goal for how many miles to run in a week! I am going to try that out!

    • allison.hayes91 says:

      Awesome! Glad I could help :) Honestly, having cute fitness accessories and clothes truly does help.

  5. I have to say, I always KILL IT on the water front. I usually drink 5-7 of my Camelbak 33 oz bottles per day. That’s between 165 and 231 ounces per day! It doesn’t even feel hard for me. I’m just always thirsty.

    On the other hand, I suck at stretching and I never do it (other than during cooldown of one of my classes). It’s kind of bad.

    • allison.hayes91 says:

      No wonder you are always peeing! Me too :p did I ever send you tara stiles yoga videos? Google her! She has some great short stretching routines you might like :)

  6. I think everyone needs to create their own rules which is why I love that you emphasize that

  7. This is a great post! People get so caught up in the “best” way to eat, to work out, to lose weight. It just doesn’t work exactly the same way for everyone, though, so it’s incredibly important to figure out what works for you!

  8. Water is so crucial!! I always feel so much better when I’ve gotten more than enough water in throughout the day :)

  9. Awesome rules, Allison!! I’m all about setting health goals that are right for me and ignoring what everyone else thinks I should be doing :) I especially love the water “rule.” The more water you drink, the less bloated you’ll be and the better you’ll look and feel!

  10. I love this! I had to come to terms with not feeling like I wasn’t working out ‘right’. By getting injured I rediscovered that working out is suppose to be fun and not a chore!

  11. These are great “rules.” Honestly, number 8 is my favorite. I think it’s really easy for me to downplay my fitness goals or level to make other people (who are less fit or have different goals than me) feel more “comfortable.” But really, making them feel better but sacrificing my own goals or fitness is really stupid. Great tips, Allison!

  12. Great rules! I totally agree with all of them- especially the one about having a good playlist. I ran up a really steep hill the other day and I give credit to the great song I was listening to that motivated me.

  13. I love your fitness rules! They are all so important and helpful. I especially like #3 — ANY goal, no matter how small, is so beneficial.

    Also that pic of you is tooooo cute. :)

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