Tony Horton is the creator of several of the Beachbodys best selling workouts such as Power 90. P90X, 10 Min Trainer and One on One.

Over the years of being a personal trainer he has collected what he calls his 11 laws of Health and Fitness, things that will enable anyone to make health and fitness an everyday part of life, to continue to make healthy choices and be able to enjoy fitness for years to come as well as stay injury free... and based on my own personal experience only, it has enables me to reverse and prevent chronic pain and illness.

Tony's 11 Laws of Health and Fitness

1. VARIETY ~ The Spice of Fitness

Mix it up, change it up, turn it up!

Practice the 3 C's
Be Creative, Curious, & Committed to a VARIETY  of::
  • Cardiovascular Workouts
  • Resistance and Weight Workouts
  • Flexibility and Yoga Routines
  • Hybrid your Beachbody Library
  • Add Sports to the mix

1. Create variety in your workout
Up the anti ~ Increase resistance, vary reps & range of motion and try new things

2. Curiosity is the key to a long term fitness lifestyle
It's also the key to preventing injuries, plateaus, and boredom

3. Commit to multiple forms of fitness
Stop doing workouts that you don't enjoy or that no longer produce results
 

2. CONSISTENCY ~ You Only Improve At Things You Do Often

Be Patient ~ Show Up ~ Follow Up

1. Patience and persistence are how you get results
Health and fitness are for life not just 90 days

2. Show up every day
More is better. Consistency means 5 to 6 days a week of exercise. Find ways to stay motivated.

3. Follow through with your plans when you can
On your worst day push play anyway, unless sick or hurt. Forget your perfect plan. Sometimes you have to forget your best and do the rest.

  • Missed workouts aren't the end of the world, they're extra recovery days.
  • Low energy workouts are still great workouts.

3. INTENSITY~ You’re Tougher Than You Think!

The Three Rules of Intensity:

1. Find Your Line

  • When to do extra reps
  • When to add more weight & resistance
  • How & why to increase your range of motion as you get stronger
  • How to carefully up the ante (in general) over time
  • High Reps vs. Low Reps – The Difference & Why?

2. The Over/Under

  • The problems with over training and under training

3. Putting On The Breaks

  • The mid-set mini break
  • Give yourself a break (your ego & perfection)
  • Illness and injury breaks

4. PURPOSE ~ Find Your Reason Why

What keeps you coming back?

  1. Community ~ Workouts with like minded friends and meeting new people
  2. Sports ~ Competition, fun and athleticism, Improves balance & coordination
  3. Looking Better ~ Self esteem and confidence
  4. Feeling Better ~ Provides Energy and Enthusiasm for life
  5. Quality of Life ~ Improving with age
  6. Flexibility ~Less vulnerable and more durable
  7. Health & Fitness ~ A lifestyle requiring discipline, devotion and courage
  8. Mind – Body – Spirit ~ Creating a connection through healthy behavior

Tony’s Top 4

  1. Health
  2. Fitness
  3. Quality of life
  4. Feeling Good
DISCOVER ~ Discover what you love
LEARN ~ Learn to do it well
SHARE ~ Share it with people who want to learn
BLISS ~ Bliss will follow

5. REALITY ~ Get Honest With Yourself

  • Love/accept the truth of your present situation. Enjoy the journey.
  • Trust that your life will change for the better through health and fitness

Reality check list!

  1. Stop living in the past, the future, and for other people
  2. Know the difference between the truth and wishful thinking
  3. Accept who you are with each step forward
  4. Don’t let your ego control your life
  5. Stop lying to yourself and everyone else

Reality Part II ~ Know Yourself

Learn to love and accept your strengths and limitations
 
  • Know your body type (ectomorph ~ mesomorph ~ endomorph)
  • Chose workouts that target your strengths and weaknesses
  • Accept/love this present stage of your life (grow old gracefully)
  • Change your reality through health and fitness

6. SPORTS ~ GO PLAY!

Sports are fun, challenging & Improve your firness

Sports Provide:

1. Balance 6. Skill
2. Coordination 7. Competition
3. Stamina 8. Community & Friendship
4. Agility 9. Family Unity
5. Endurance 10. Accelerates Health & Fitness

Find your sport or activity (team or individual sports)

What do you want from your sport?

  • Winning and losing (or not)
  • Competing against others or self
  • Becoming more athletic
  • Adventure
  • CAN DO instead of LOOK LIKE
  • Open new challenging doors
  • Share with a partner
  • Meet like minded people

Set a goal, take a class, sign up for a race, explore, meet new people and challenge yourself.
Walk away from your scale, tape measure, and mirror and GO PLAY!

7. THE PLAN ~ Create Accountability

Schedule All Workouts In Advance

The Rules:

  1. Be accountable to yourself and/or partners
  2. Plan all your workouts a month in advance
  3. Plan the type of workout and time of day, a month in advance
  4. User your calendar to stay accountable
  5. DO NOT ‘wing it’ You will fail!
  6. Get into WOWY (Work Out With You - our online virtual gym)

WHY WOWY WORKS

  • It keeps you accountable to your WOWY buddies
  • Locks in your schedule
  • Creates responsibility to yourself
  • Has a build-in calendar
  • You meet like minded people and build relationships
  • Helps you practice Law # 5 ~ Reality

8. STRESS & SLEEP ~Take a breath and get some rest

Stress ~ Fear, worry and anxiety is killing you!

  1. Turn off the drama
  2. Choose wisdom over anger and forgives over blame
  3. Find logic, peace, productivity, civility and grace
  4. God to yoga class and/or learn to meditate
Mind your own business ~ Put your time and energy into the things you can control and stop giving unsolicited advice.

BYRON KATIE’S 3 KIND OF BUSINESS THEORY
  1. God’s business: Things that happen in this world that are out of my control
  2. Their business: Choices other people make based on their life
  3. My business: Choices I make that shape my life

Sleep ~ Restore the powers of the body, mind & spirit

  1. Improves your immune system
  2. Balance between yin (calm) and yang (vim & vigor)
  3. Restores cognitive and motor performance
  4. The best method to replenish your Energy & Enthusiasm for life
Stress & lack of sleep DO NOT go hand in hand with a healthy, fit lifestyle.
Stress changes nothing and lack of sleep affects everything!

9. LOVING IT ~ The key to long term health and fitness

Love it or leave it! What will bring you back day after day?

How to fall in love…
  1. Get creative and stay curious
  2. Don’t be afraid to experiment
  3. If it feels like work then it won’t work for you
  4. Fun and variety are essential for success
  5. Combine different programs/workouts to create variety
  6. Knowing when it’s time to find a new love
  7. Sports, dancing and physical activities that causes smiling and joy work best
The same routines and workouts done over and over don’t work over time. Find out what you love (no matter what anyone else says) and do that

10. FLEXIBILITY ~ The Fountain of Youth

The # 1 factor to becoming less vulnerable and more durable

Tony’s Top Ten reasons for Yoga, Pilates and Stretching

  1. As important as strength conditioning and cardiovascular fitness
  2. Increasing Intensity and improving flexibility go hand in hand
  3. Turn back the clock with a supple and limber body
  4. Protect bones, Muscles, joints, tendons, ligaments
  5. Slows down or prevents tendonitis, arthritis, burtitis
  6. Improves overall body awareness
  7. Reduces muscle soreness & speeds recovery time
  8. Increases athletic skill & performance
  9. Reduce sprains & strains in the back, shoulders, hips, & neck
  10. Increases mental relaxation and calmness
Stretching, Pilates and Yoga can replenish the natural flexibility and durability of your youth. If you decided and commit to become less vulnerable through flexibility you discover a world of overall health and fitness.


11. FOOD AND SUPPLEMENTATION ~ you are what you eat!

From your mouth to your stomach to your brain and beyond

The Facts:
  1. Diet and Supplements like Stress & Sleep affect our Energy and Enthusiasm to live a healthy lifestyle
  2. Exercise is not an excuse to eat FOOD PO*RN
  3. When it comes to getting results diet is PRIORITY #1
  4. When it comes to diet – no one chooses for you
  5. Your choices affect what you will look like, how you feel, and who you will be
  6. Poor diet affects mood, energy, strength and healthy sleep patterns

FOOD SCIENCE

Poor diet including processed foods, sugary drinks, fatty meats, & empty carbs result in weight gain, aka: excess fat stores

Food Po*rn Problem

Heart disease, high blood pressure, hypertension, type 2 diabetes, arthritis, osteoporosis and Parkinson’s disease

Recent studies are concluding that poor diet can lead to the following cancers: Breast ~ Prostate ~ Colon ~ Esophagus ~ Ovarian ~ Uterine ~ Kidney and possibly more…

Fruits, veggies, whole grains, lean proteins, and healthy fats lead to…

  • Weight loss and lowers fat stores
  • Increased energy and recovery from workouts
  • Maintains healthy bones, muscles & joints
  • Reduces bouts of depression, sadness & anxiety
  • Promotes psychological well being
  • Reduces the risk of possibility of developing oand/or dying from nasty list above

WHY SUPPLEMENTATION?

  1. Promotes healing between workouts
  2. Enhances performance and energy during exercise
  3. Combats fatigue and provides anti-stress properties
  4. Vitamins and minerals are loaded with anti-oxidants to slow aging
  5. Immune and cognition support
  6. Key component to assist the body in maintaining health and vitality
The vitamins and minerals in good supplements work together with food to supply us with the energy we need to workout and exercise six days a week.

What to take:
  • Recovery drink
  • Daily Vitamin and mineral supplements
  • Meal Replacement bars and shakes (such as Shakeology)