I did gain something valuable out of this time confined to the four walls of a home. Everyday for the last two months, without fail, I hit the (home) gym. Wait, no, I didn’t just hit the gym. I pummeled it to the ground, smeared its face across the jagged gravel, and clarified who its new boss was. Most days it was a trifecta of weight lifting, yoga, and long walks. Other days it was hula hooping and HIIT (high intensity interval training). This time spent in the comfort of home has quite literally changed the course of my physical health for, hopefully, the rest of my life. Yes, I was considering it all before the world smashed the pause button. I’d joined the local gym; I’d began binge watching fitness influencers for motivation; I even, on some occasions, worked out! But when the days became mine for the taking, fitness transformed into my sole focus.

In my life, I have run into an overabundance of terrible health and fitness information being spread online, from restrictive eating trends, to low-intensity workouts that promise astonishing results. Since I am brand new at this, I still have a lifetime of information to learn and to be completely honest, I think some of the information I have absorbed so far may be false. Today, I have compiled yet another list. This one will include 20 health and fitness facts I believe to be true. Hopefully this will be a good starting point for accumulating real, useful information for a lifetime of wellbeing.

1. Exercise is a reward, not a punishment.

Just a few months ago, I viewed going to the gym as a chore, something that had to be done, but I dreaded. I have done a full 180 on this perspective. Not only do I realize how lucky I am to have the ability to move my body, but pushing it to its limits is wildly enjoyable and mildly addictive. The change in perspective came when I built a habit around working out.

2. Always warm up and cool down to avoid injuries.

My warm ups for weight training include static stretching for flexibility, then a quick cardio warm up, followed by dynamic stretching of the muscle groups I will be using. Next, I do low weight versions of the exercises I plan to do in my workout to activate the muscles. A good cool down might include jogging, walking, or stretching depending on the workout.

3. If you spend hundreds of dollars a month on eating out at restaurants and drinking at bars, it shouldn’t seem so outrageous to spend $50 a month on a gym membership.

Seriously, its not that much money compared to the happiness and years it will add to your life. Just make the investment and spend one night that you would have gone out to drop $50 on IPAs and buffalo chicken wings at the gym instead. However, if you are on a tight budget, there are gym memberships from as low as ten dollars a month!

4. Supplements, powders, and sports drinks are not necessary to make gains.

You just don’t need them. If they help you, or motivate you, great! But don’t use your lack of money for protein powder and vitamin B complex as an excuse to avoid the gym.

5. If you don’t buy unhealthy food at the grocery store, you can’t eat unhealthy food at home.

This way you only have to be strong for the hour you are at the store, not every single day, every time you get hungry. We have all heard it before, don’t grocery shop when you are hungry. Also, make a shopping list of nutritious food and stick to it. Sometimes going with someone else can help with healthy decision making because they can tell you to avoid the chip aisle. When your fridge is full of healthy food, that’s what you will eat. It’s simple. Also, you will probably experience a powerful feeling of superiority in the checkout line when the entire conveyor belt is packed with fresh produce and raw meat (enjoy it, but don’t let it go to your head).

6. YouTube has great free fitness content to help you build your workout plan.

No need to hire an expensive personal trainer when there is so much useful free content online. Be careful to avoid uneducated influencers pushing their agenda, but finding a workout plan is easier than ever. Some great YouTube channels I recommend are Natacha Océane a biophysicist who creates intermediate to advanced workouts, MadFit for beginner workouts, and Yoga with Tim or Yoga with Adriene for the yogis out there looking for a 30-day challenge.

7. Other than a gym membership, some helpful fitness investments are in headphones, a yoga mat, training shoes, resistance bands, and a water bottle.

My favorite brands: Bose SoundSport wireless headphones, Manduka Pro yoga mat.

8. There are two reasons to eat food. One is to survive, the other is to enjoy.

Not all food has to be healthy, but it should be intentional. Take a moment to identify why you are eating the food. Is it to fuel you, or are you having a treat to make you happy? Both are valid reasons. Obviously eating unprocessed food most of the time is the best avenue for health, but your soul needs a little caramel filled chocolate to maintain its peak performance.

9. Exercise is an instant stress reliever.

Anytime you feel overwhelmed with dread, sadness, or just general anxious discomfort, try going for a run or completing a yoga session. Exercise can act as an emotional reset button and create a sense of calm.

10. Always develop good form before increasing weight.

Try the move with low weights first, check your form in the mirror, or have a friend check, then add the weight. Injuries mean breaking good habits to recover.

11. The best type of workout is the one you enjoy.

Cardio is not my favorite, but I love lifting weights. So that’s what I do the most. Any form of exercise is better than none, so do what inspires you to get out there and move. On days you are feeling experimental, try to work in less enjoyable workout styles to see if you can change your perspective and grow to appreciate them.

12. Build a workout plan in advance so you don’t have to think too much at the gym.

Create a specific structured plan for each day of the week. You want to eliminate the decision making element to exercise, that way you can fall into and become comfortable with your program without too much day to day thought or wandering aimlessly around the gym. Use online resources to develop a weekly game-plan that you love and is aimed toward your fitness goals.

13. Ladies, you are not going to wake up one day with bulky, masculine biceps and hulk-like quads just because you lift weights. Lifting weights is good for you and can shape your body in an attractive way, try it.

People work for years to build up large muscles. They will not sneak up on you. If you are a woman it is not likely you will ever get bulky simply because your body does not have the proper hormone profile to do that anyway. Lift heavy, its fun.

14. You should do some form of exercise 5-7 days a week.

This does not mean go all out every day of the week. What it does mean is building good habits. When you do something everyday it is hard to forget to do it. Go for a walk on rest days, or even a refreshing swim. Try not to break the two-day rule. If you didn’t go to the gym one day, you have to go the second.

15. Find a form of audio entertainment that you exclusively listen to when you work out. It will give you something extra to look forward to, in addition to the thrill of the pump. My favorite thing to listen to is Joe Rogan’s podcast, obviously.

16. Coffee can be a useful tool to get motivated for a gym session.

If caffeine is your thing, use it. It certainly inspires me to get jacked

17. Most people are uncomfortable working out in front of other people at the gym at first. You have to get over it.

I’ve been working out at home gyms this past two months and the reason I didn’t use the free weights before was due to fear of embarrassment. I will get over this when the gyms open back up. Learning the weights in private has given me more confidence to use them in public.

18. There is no evidence that “cleanses” do anything beneficial for your health.

Don’t waste your money. There is no scientific evidence backing up claims about “cleanses” removing toxins from your body. In fact, the liver, lungs, kidneys, and digestive system do a great job without your interference.

19. There are no such thing as fast long-lasting results. Be patient and keep at it.

Health is about a lifestyle, not a diet. The best thing you can do is build good eating, sleeping, and physical activity habits to improve your health long term.

20. If you are not pushing yourself to your limits, you’re not doing enough. Success takes more than just showing up.

Doing anything physical is a positive move in the right direction. Don’t get me wrong. This is more a statement for me to remember to be a bad-ass.

“If you want something you’ve never had, you must be willing to do something you’ve never done.” – Thomas Jefferson