I need to ask you a very important question. If you give the wrong answer chances are you’re not as fit as you should be or maybe even struggling just to feel good. The question is simple, what are the 3 most important things you need to do if you want to transform your body? When we say “transform your body” that may mean weight loss but it can also mean other fitness based goals (performance, strength, sport, etc.). Regardless of your fitness goal, what are the first 3 things you should focus on?


One of the most common answers is “cardio”, which is a great answer but not in the top 3. Sure, it’s important but we’re talking about the top 3. Others would say high intensity interval training, which is also a great answer but no way in the top 3. There’s a lot of great answers but most don’t fit in the top 3. Like anything else, there’s a hierarchy of importance when it comes to transforming your body.

If you want to get fit and actually stay fit follow these three exercises before you do anything else. If you bypass these three and move to ones that seem more appealing (cardio, fitness classes, etc.) you’ll most likely fall short in reaching your long term fitness goals.

Exercise #1 Plan, Shop, Prep and Journal Your Food


Food is always #1. Sure, most have heard this before but we’re not talking about following another diet here. We’re talking about planning, shopping, prepping and tracking your food. Most people fail because there’s no plan. For those who do plan they often fall short because they don’t prep their food for the week. Lastly, if you don’t track your food, chances are you’re not sure how many “small” cheats you’re adding, how much water you’re drinking, etc. Not to mention if you want help with your food it can’t happen without a journal. Also, don’t lie to yourself and say “I know exactly what I’m doing wrong?”. While you do know that whole foods are good and processed foods not so much, you probably struggle to understand the process required to change your food choices. Believe it or not, your most important exercise has NOTHING to do with rowers, cycling, kettlebells, barbells, etc. since all the fitness in the world can’t help poor food choices.

Exercise #2 Write Your SPECIFIC Goals Down


Like planning and prepping your food, having a specific goal seems obvious but it’s rare someone has a SPECIFIC goal. Sure, most say they want to lose weight, get stronger, feel better, etc. but none of those are measurable goals. If weight loss is your goal, you should know what the safe end goal actually is in addition to other key measurements. You should also have an appropriate timeline in place as well as a game plan on how you plan to achieve this goal. This goes for all fitness goals, there should be measurable goal, timeline and plan in place to achieve your goal/s. You may of heard of it before but a goal without a plan is only a wish so know your SPECIFIC goals if you want to change.

Exercise #3 Master The Foundational Movements


After you plan your food and set a specific and measurable goal it’s now time to lay the  foundation. Like your home, the foundation is the most important part. If you were building a new home or updating your current home you would be sure the foundation is rock solid before you worry about more appealing areas of the house like the kitchen or bathroom. Unfortunately, when it comes to fitness most people completely bypass building a foundation. Some of the foundational human movements that we’re referring to include deep squatting, crawling, balancing, rolling, hinging, pushing and pulling exercises. We’ll have to add breathing and postural exercises as well since 99% of the adult population needs a lot work on these two as well.

These foundational movements require coordination, mobility, balance, strength and real life endurance which are vital if you plan on reaching your fitness goals. The question is, do you know what’s broken in your “foundation”? How do you breath? How is your mobility, can you easily touch your toes and sit into a deep squat without limitations? Can you easily crawl across the floor without discomfort? If you plan on taking your body to the next level you’ll need to know the answers to these questions as well as several others.


There you have it, the most important components of any fitness and/or weight loss goal. Nearly every adult bypasses them which leaves them wondering why they plateau or become injured so easily. This month (March) we’ll be giving away 7 free Fuse Body Consultations to help guide you in the right direction. This consultation will show you what’s broken in your foundation. And yes, we’ll also give you a few exercises to help correct these problems:) Please email us at info@FuseFitnessStudio.com to reserve one of the 7 consultations.

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