7 Lessons from my Minimalist Fitness Journey

In this blog, I share 7 lessons I've learned from my fitness journey as a minimalist! When done right, minimalism and fitness can feed off each other to produce a long, healthy, and intentional life.

I've called myself a minimalist for the past 10 years and have found ways to incorporate regular, sustainable fitness into my daily life. I'm happy to share some of my learnings along the way with.

⏳ Lesson #1: I'm not getting any Younger

We've all heard this before: "Well, you're not getting any younger."

Golly, did that really used to grind-my-gears - I figured getting old and slow was part of life. Time passes, and we age. With age, comes barriers. Etc, etc, etc.

This takes me to my first lesson: the actions we take today limit or delay health barriers in the future.

After reading Built to Move, where the core takeaways from the book are centered around sustainable fitness habits for longevity and daily health, I learned (or maybe was reminded) that even though getting older does come with barriers, the actions we take today limit those barriers.

This gentle reminder from the authors also reminds me of a great note from an old Chinese proverb:

The best time to plant a tree was 20 years ago. The second best time is now.

It would have been great to take fitness seriously from day 1, but that isn't the case, so may as well get started now!

Now, with help from Kelly Starrett and Juliet Starrett (authors of Built to Move) and Coaches of The Ready State, I find my fitness routine to be more minimal and sustainable than before. I prioritize healthy movements, stretches, mobility, intentional strength training, and cardio.

My well-balanced and simple routine allow me to remain diligent and consistent. I can confidently ignore trendy fitness fads (and trendy diet fads) because I am confident that the exercises I am doing today, although not making me any younger, are certainly the best choices for my body.

Simplicity and longevity in fitness is a true lifestyle win that I hope all can come to find. So, my number 1 lesson to you is that you're not getting any younger!

⭐️ Lesson #2: Quality Over Quantity

This is less of a lesson and more of a reminder, because I am confident you know already: in fitness, embrace quality over quantity.

If you're not familiar with time blocking, I highly recommend you pause here and check out this video from Ali Abdaal - he explains, in depth, the benefits of time blocking and how to implement it.

Did you watch? Yes? Good - glad you're back!

I block time within my calendar where I will be exercising. For me specifically, it is Monday, Wednesday, and Friday at 5:45 - 7:00 AM and Sunday at 10:00-11:00 AM.

I really love this method for quality fitness because it outlines the hours I have available to dedicate to my fitness on a weekly basis - I know, at all moments, that I have ~5 hours/week to dedicate to my fitness and that it's of utmost importance that I prioritize the blocked time because there isn't other time blocked for fitness within my schedule.

During these fitness sessions, like I mentioned earlier, I prioritize a mix of healthy movements, stretches, mobility, intentional strength training, cardio, and mindfulness. And, the best part is that I can easily divide these categories into my 4 weekly fitness sessions. As a result, my workouts tend to be streamlined and focused, allowing for consistency and effectiveness over time.

And lastly (and maybe most crucially), time blocking my fitness helps me avoid burnout. I find healthy balance in knowing that I prioritized my week as intended. This calmness allows for rest and recovery too.

🧠 Lesson # 3: Mindfulness is Fitness and Fitness is Mindfulness

I struggled with consistent meditation and mindfulness practice for a long time before coming to one realization. I'd been steady and strong with my fitness routine for many years, but something about sitting down to practice mindfulness was a real challenge. Admittedly, I wasn't fully aware of the benefits of meditation and zen, so I never truly prioritized it.

This was my reality until (after reading The Language of Breath) I learned one wonderful breathing concept: mindfulness is a form of fitness. If I can dedicate time to my biceps or my abs, why wouldn't I dedicate time to exercising my brain?

Now, as part of my fitness routine, I work in "sets" of mindfulness training, where I complete exercises set out by Mindfulness experts. This simple, new approach has completely changed how I view mindfulness. No longer is meditation another "to-do", rather it is part of my fitness routine that has existed for years.

I'll also propose an adjacent thought: exercise is a form of mindfulness. Ever leave the gym feeling really wonderful? Maybe new ideas sprung up? Things are maybe more clear than before?

The Mayo Clinic tells us that "physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed and less anxious." Consider the times you've been at the gym repeating a simple task like running or walking - your body enters into a flow state and your mind is left free to roam. This is nearly equivalent to what happens in a mindfulness session.

I truly feel encouraged by thinking deeply about the connection that is fitness and mindfulness.

✂️ Lesson #4: Traditional Minimalist Fitness Routines Cut Corners

A quick Google or Youtube search of "Minimalist Fitness Routines" will return a packed result of what I call "quick win routines" - for example: "20 Minute Minimalist Stretching!" and"Bodyweight Exercises to get you Fit!" and "Zero Equipment Fitness for Fat Loss."

Most of the time, the actual exercises in the videos or posts are generally very effective! But, they aren't sustainable - they are "quick wins."

Ditch the youtube searches and form a system that works for you - one that is customized with intention.

💳 Lesson #5: Forget the Home Gym, Invest in a Gym Membership

Forget the home gym and buy a gym membership.

Author of the viral minimalist book Goodbye Things, Fumio Sasaki talks in-depth about renting rather than buying - by renting, we free ourselves of ownership responsibilities of at-home gym equipment. While at-home gym equipment may be convenient and simple, it often goes to waste, is poorly maintained in comparison to a private gym, and takes up additional home space.

Treat a gym membership as a rental service in order to accomplish your own fitness goals while decreasing the requirements of at home stress and accumulation.

🥗 Lesson #6: Mindful Nutrition can be Simple

The cornerstones of a mindful diet lie in whole foods and hydration.

Seek simple, nutrient-dense meals that are made up of whole, unprocessed food options. Some really wonderful examples include:

• Rice
• Yogurt
• Chickpeas
• Fish
• Vegetables.
• Fruits.
• Whole grains.
• Beans.
• Nuts and seeds.
• Olive oil.
• Seasoning with herbs and spices.

We personally endorse a Mediterranean style diet, an option that relies heavily on whole grains, lean protein options, and vegetables - learn more about this diet from the Mayo Clinic here at this link.

The second cornerstone of a mindful diet is simple - drink water daily and cut out the rest (but we think you knew that already 😉).

Of course, we're not saying to completely turn away from your morning cup of coffee or the occasional soda, but water's health benefits supersede almost everything in this blog post. Check out this site from the CDC for more information on Water and Healthier Drinks.

⚖️ Lesson #7: Fitness does not Compound

Fitness and exercise are not like stocks or a savings accounts - they do not compound over time. Fitness becomes habitual with droughts of results. Exercise becomes repeatable and mundane. As a result of this, fitness across years is challenging.

None of this is intended as discouragement; rather, it is a reminder that fitness, like minimalism, is a lifelong journey with peaks and valleys.

Shift your mindset towards a gracious one and cultivate a positive view on fitness where you are thankful for small wins, the ability to move, or the strength to lift the weight.

Take this as a gentle reminder that fitness is a process that we can learn from every day. In this, you'll forget about the droughts of results or the mundane exercise. Instead, you will feel fulfilled after each workout.

Conclusion

My final call to action: Rid yourself of non-essential possessions and train your body for longevity.

I'll check back in a decade to see how amazing you feel.