Introducing The “Hit Rock Bottom” Fitness Program: 12 Easy Steps to a Fit Body & Lasting Changes

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Introducing the “Hit Rock Bottom” Fitness Program: 12 Easy Steps to Get in the Best Shape in Your Life – A Complete 12-Month Fitness Training Program to Help You Burn Fat, Build Muscle, Get Stronger, Prevent Injuries, and Feel & Perform at Your Best

Today, I’m going to share a new kind of program to get and stay in shape that most people don’t resort to until they’ve tried everything else and failed.

If you want to rebuild your body one step at a time and get into the best shape of your life – this year – by making fitness habits that stick, you won’t want to miss this new 12-step fitness program that will end diet confusion and workout frustration and finally get you the kind of results you’re looking for.

Every one of these twelve steps can deliver outstanding health and fitness results in-and-of-themselves, and applying just the first three will rapidly transform your body in short order. Gradually integrating the rest into your life will change your life.

So, don’t make the mistake of thinking that this program is too simple or too easy. If that’s what you think, prove it! It’s been designed to be simple for a reason. And it’s meant to seamlessly integrate into your normal life – whether you already follow an existing diet or workout program or not. So, you have nothing to lose by trying it.

Most people fail to get in good shape because they don’t stick with their plan. And usually, it’s because their plan is either too hard or just not right for them. That’s why this program was designed to be both gradual and flexible. If you stick with it for a few months, I think you’ll be hooked.

One last thing before we begin: I’m assuming you’ll agree with me that temporary diets don’t work in the long run. And neither do short-term workout programs. They just don’t cut it and you know it.

And more importantly, you’ve accepted that you need a long term approach to health, fitness, and training. This is HUGE progress when it comes to your perspective on all things health and fitness. And it’s light-years beyond where most people get in their thinking.

So, what do you do next?

You get going. That’s what! You move forward – even if it’s not perfect. ESPECIALLY if it’s not perfect (because it’s never perfect).

So, commit TODAY to getting started and following this program as best you can, and watch what happens. I double-dog dare you!

Introducing The HRB-Fit Program:

12 Easy Steps to a Fit Body

Note: Please check with your doctor before beginning this or any new diet or exercise program.
Click here to see the medical disclaimer.

Below, you’ll find a simple program to get started on your new journey, which by the way, begins with a single step (i.e. good news because imagine trying to do all of this at once…not happening!).

If you’re already following a specific diet or workout program, this makes for a great plug-in to your existing routine.

Okay…let’s dive right in!

Month 1

Training: Go for a walk at least six days every week – preferably in the ballpark of 20-45 minutes, but any duration/distance counts. This may help: John’s Easy Walking Program.

Habit to Work On: Make it your mission to get as much quality sleep as you need at least 6 nights per week (e.g. at least 7-9 hours, depending on your needs). This will help: The Definitive Guide to Sleeping Like a Baby Every Night.

Note: continue walking regularly and getting enough quality sleep throughout the rest of the program.

Month 2

Training: Do a head-to-toe mobility session at least 6 days every week. Here’s a free program. If you want to go deeper, here’s the best mobility program I’ve ever used.

Habit to Work On: Make it your mission to eat a healthy, nutritious, goal-supporting breakfast every day this month. And if you already do, figure out a way to improve your breakfast meals in some small way (e.g. more veggies, more protein, more healthy fats, add a supplement you would benefit from, etc.). This book will help.

Note: continue regular mobility training and eating a good breakfast throughout the rest of the program.

Month 3

Training: Begin a progressive strength training program that is appropriate for your unique situation (e.g. goals, training experience, schedule and equipment availability, conditioning level, injury history, etc.). The key is that you don’t “wing it,” but follow a well-designed program that suits your unique needs, goals, and circumstances. Some of the best options are:

Note: Here’s some more info about these programs: Interview with Scott Sonnon about TACFIT.

Habit to Work On: Make it your mission to eat a healthy, nutritious, goal-supporting lunch every day this month. And if you already do, figure out a way to improve your lunch meals in some small way (e.g. more veggies, more protein, more healthy fats, add a supplement you would benefit from, etc.). This book will help.

Note: continue regular strength training and eating a good lunch throughout the rest of the program.

Month 4

Training: Find a kind of physical recreation that you enjoy and make time for it this month. Maybe it’s hiking or Ultimate Frisbee or basketball. Whatever you love the most – even if it’s a low intensity activity like fishing, golf, or ping pong – put some “play time” on your calendar.

Habit to Work On: Make it your mission to eat a healthy, nutritious, goal-supporting dinner every day this month. And if you already do, figure out a way to improve your dinner meals in some small way (e.g. more veggies, more protein, more healthy fats, add a supplement you would benefit from, etc.). This book will help.

Note: continue regular physical recreation and eating a good dinner throughout the rest of the program.

Month 5

Training: Supplement your exercise program with yoga. You can start by simply doing sun salutations every day. Or, use one of these excellent programs, all of which I’ve used extensively and highly recommend:

Habit to Work On: Make it your mission to minimize sedentary behavior and do what you can to get “un-chair shaped” this month. This will help: 5 Simple Exercises to Reverse the Damage from Sitting in Only 5 Minutes a Day.

Note: continue a regular yoga practice and minimizing sedentary behavior throughout the rest of the program.

Month 6

Training: Include some natural movement training in your exercise program. Here is a great free program from MovNat (4 weeks). Or, start with something even more rudimentary here: From The Ground Up (12 Parts).

Habit to Work On: Make it your mission to spend some time outside every day, whether it’s to go for a walk or run, do your workout, or enjoy a meal. And preferably, get into nature and enjoy the great outdoors at least once a week. This will help: MovNat: Natural Movement Training.

Note: continue natural movement training and spending time outdoors regularly throughout the rest of the program.

Month 7

Training: This month is easy! Learn vibration training and use it after all vigorous exercise.

Habit to Work On: Make it your mission to make box breathing (aka square breathing) a normal part of your everyday life. Do it for at least 1 minute (and preferably 3-5+ minutes) before and optionally after every workout and before bed every night. Or, any other time you need to calm your mind, reduce stress or anxiety, increase focus, or prepare for a performance. For more information and other breathing exercises (and extra credit this month!), read this book.

Note: continue vibration training and box breathing throughout the rest of the program.

Month 8

Training: Squeeze some more physical activity into your normal everyday life. Here are 5 Fitness Hacks You Can Do While Brushing Your Teeth. Or, you could get a Squatty Potty. Or, make a rule that you always take the stairs if you’re going up less than 10 flights. Park further away. Commute on foot or on a bicycle. Get a FitBit and try to increase your steps each week. Something. Anything! Every little bit helps.

Habit to Work On: Make it your mission to start going barefoot and/or wearing minimalist footwear whenever it’s safe, practical, and socially acceptable (or not). And do some earthing whenever you can (i.e. grounding yourself via skin contact with the Earth). This will help: The Definitive Guide For Going Barefoot. There’s a lot of info on barefoot and minimalist training in the Archives.

Note: continue integrating non-exercise physical activity throughout your everyday life and going barefoot or minimalist throughout the rest of the program.

Month 9

Training: Incorporate some high intensity interval training into your routine. You can run hills, do wind sprints, do intervals on your bike, skip rope, hit a heavy bag or speed bag, or use a rowing machine, among other things. Pick one or two and do some HIIT once or twice a week. And go easy at first. This will help: The Ultimate Foot-Powered Cardio Training Program. This will also help. So, will this.

Habit to Work On: Make it your mission to do an 18-24 hour fast once per week. This will help: The Complete Guide To Fasting.

Note: continue some HIIT and fasting throughout the rest of the program.

Month 10

Training: Move heavy stuff once or twice a week. Carry it. Push it. Pull it. Throw it. Not sure where to start? Try farmer walks.

Habit to Work On: Make it your mission to pick your poison and cut down on it. Whether it’s coffee, sugar, soda, alcohol, fast food, takeout, or something else (e.g. addictions, negative thinking, bad influences, harmful relationships, etc.); implement a progressive plan to minimize or eliminate it from your life. Have one less cream/sugar/beer/etc. this week. Then two less next week. And so on. This will help: 6 Baby Steps To Quickly and Easily Improve Your Health & Fitness.

Note: continue moving heavy stuff regularly and eliminating bad habits throughout the rest of the program.

Month 11

Training: Identify your biggest weakness when it comes to your fitness (e.g. hip mobility, squat strength, back development, etc.) and make it one of your strengths this month.

Habit to Work On: Make it your mission to challenge yourself to get out of your comfort zone every single day in a simple, practical, and health-enhancing way. My suggestion: start taking cold showers. Start with just 15 seconds of cool water after your hot shower. Then gradually decrease the temperature and increase the time you’re under the cold water throughout the course of the month. This will help: 5 Ways To Build Physical & Mental Toughness With Hormetic Training.

Note: continue addressing your weaknesses and getting out of your comfort zone regularly throughout the rest of the program.

Month 12

Training: Participate in a fitness challenge that will take you to your edge and stretch your limits. It could be an obstacle course race, a marathon, or a triathlon. Or, you could go for a long hike. Carry a rock up a mountain. Or, do something crazy like 1000 pushups in one day. Or, do the Murph workout. Not hard enough? Do it twice in one day. Pick something that scares you a little and get it done.

Habit to Work On: Make it your mission to bake 100 cookies and eat them all in one weekend. Just kidding. But seriously, you know that dream you’ve had for the longest time? Figure out how you’re going to do it and then get started this month. And just between you and me, if you’ve made it this far in the program, I think you’ve got what it takes to do anything you set your mind to.

Note: continue challenging yourself, chasing your dreams, and applying what you’ve learned from this program for the rest of your life.

The Bottom Line

But…but…but…it can’t be that simple!

Actually, it can. It really can. But you can go on believing that, if you’d like.

Do me a favor and think about how far you’ll come if you actually implement this program. Pretty scary – isn’t it? Your potential.

The good news is that if you focus on what you have to do today to get started and eventually finish this program, it won’t seem (or be) so bad. You’ll go far if you take it one step at a time.

So, what are you waiting for? A plan as simple as this could change your life – and that’s not an exaggeration.

So, get started today. And make some strategic changes to the program if it makes sense for you and your situation.

You’re going to do awesome. And I’ll be here if you need me.

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Health-First Fitness Coach

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