Words to Live By: John Wilkins’ Gems of Fitness Wisdom

While trends come and go, core principles of healthy movement and mindful living remain constant.

John Wilkins, renowned fitness expert and founder of ARETE by JW, isn’t just about the latest fad workout. He’s a champion of core conditioning exercises, his fitness wisdom science-based rather than viral TikTok exercises not backed by science or productive in any way, shape, or form.

Today, we share with you his fitness wisdom to optimize your core workout routines and overall approach to health.

Core Strength is the Foundation of All Movement

John Wilkins isn’t called Mr. Foundation for nothing. He emphasizes core strength as the cornerstone of optimal fitness.

Your core isn’t just about washboard abs (although those are a perk!). It’s the powerhouse that underpins all movement, from everyday activities like carrying groceries to high-performance athletics.

A strong core provides:

• Stability
• Improves posture
• Reduces your risk of injuries.

Engage your entire core with exercises that target your deep abdominal muscles, back muscles, and obliques. A strong core is a foundation for a healthier, more resilient you.

Functional Fitness for Real-World Results

Forget chasing unrealistic aesthetic goals that disappear the moment you step off the treadmill. John Wilkins advocates for functional fitness – exercises that mimic everyday movements and translate into real-world benefits.

Think squats and lunges for stronger legs to climb stairs effortlessly or push-ups and rows for upper body strength that helps you carry heavy objects with ease.

Design your workouts around functional movements. Achieve that fitness wisdom by asking yourself, “Will this exercise help me perform better in my daily life?” Focus on exercises that improve your balance, coordination, and strength for the activities you enjoy.

Trade Intensity for Consistency

John Wilkins believes that movement is medicine for the mind and body. However, he cautions against gung-ho intensity that leads to burnout or injury.

Regular exercise, even for short periods, has a greater long-term impact than sporadic, intense workouts.

Find activities you enjoy and incorporate them into your daily routine. Take the stairs instead of the elevator, go for a brisk walk during your lunch break, or do a quick strength training routine at home with The Finisher™.

Listen to Your Body

Pushing yourself is important, but John Wilkins emphasizes the importance of listening to your body. Pain is a signal, not a badge of honor.

Rest when you need to, modify exercises when necessary, and don’t be afraid to seek professional guidance if you experience intense pain.

Celebrate progress, not just perfection. Every step forward, every completed workout, counts towards your fitness goals. Don’t get discouraged by setbacks. Be kind to yourself, respect your limits, and focus on the progress you’re making.

Fuel Your Body for Peak Performance

John Wilkins stresses the importance of proper nutrition to fuel your workouts and optimize training results. Nutritious foods provide your body with the building blocks it needs to recover, grow stronger, and perform at its best.

Focus on eating whole, unprocessed foods. Prioritize fruits, vegetables, lean protein, and complex carbohydrates. Consult a nutritionist if needed, and create a personalized meal plan that supports your fitness goals.

Prioritize Rest for Optimal Recovery

Sleep is often the most neglected element of fitness wisdom. Wilkins emphasizes the crucial role sleep plays in:

• Muscle recovery
• Hormone regulation
• Overall health

When you’re well-rested, you have more energy for your workouts, focus better, and recover faster.

Prioritize a consistent sleep schedule. Aim for 7–8 hours of quality sleep each night. Establish a relaxing bedtime routine and create a sleep-conducive environment to optimize your rest and maximize your fitness potential.

Community Makes the Journey More Enjoyable

Fitness doesn’t have to be a solitary pursuit. Wilkins believes in the power of community. Surround yourself with positive, supportive people who share your fitness wisdom.

Having a workout buddy or joining a comprehensive fitness program can keep you motivated, make exercise more fun, and provide a sense of belonging.

Find a fitness community that inspires you. You can:

• Partner with a friend for accountability
• Join a local group fitness class
• Connect with like-minded individuals online.

Celebrate Non-Scale Victories

The scale isn’t the only measure of fitness success. Wilkins reminds us to celebrate non-scale victories.

Maybe you can now run a mile without stopping, or you can finally touch your toes with ease. These improvements in strength, endurance, and flexibility are just as important as weight loss.

Track your progress beyond the scale. Notice how your pre-weight loss clothing doesn’t fit, how you have more energy throughout the day, or how you can perform everyday tasks with greater ease. Celebrate these non-scale victories to stay motivated and acknowledge your overall progress.

Trust the Process

Fitness isn’t a quick fix; it’s a lifelong endeavor. Wilkins encourages us to embrace the process, with its ups and downs, plateaus, and breakthroughs.

Enjoy the journey of becoming a fitter, healthier you. Celebrate the small wins, learn from setbacks, and keep moving forward.

Focus on the positive impact fitness has on your life. You’ll have more energy for the things you love, feel more confident, and experience a greater sense of well-being. Enjoy the process, and celebrate how fitness empowers you to live a fuller, more interesting life.

Our founder’s fitness wisdom transcends the gym floor. His philosophy centers on building a strong foundation through core strength, prioritizing functional movements, and fueling your body for optimal performance.

He reminds us to listen to our bodies, prioritize sleep and rest, and find a supportive community to make the journey more enjoyable.

Ultimately, John Wilkins encourages us to embrace a sustainable, lifelong approach to fitness, celebrating progress along the way and enjoying our strength training routine instead of taking it one day at a time.

He recommends doing this with ARETE by JW’s flagship products, The Finisher™ and the 360 Strap, with which you can perform over 300 exercises with minimal assistance and interruptions and maximum results.

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