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How to Get Fit Without Quitting

Before I get started with today’s ezine, I need to apologize about something first.

Last Tuesday, I was traveling from Hawaii to Vancouver and I sent out my last ezine with my friend Roger Haeske’s article on fitness. I gave you a coupon code for his program to save $20, but unfortunately I gave you the wrong link so the coupon code didn’t work on the page I sent you.

Roger sells his Lighting Speed Fitness program on a number of websites, and I got confused and sent you to the wrong page where the coupon didn’t work.

I’m really sorry about the mistake!

Night flights and sending ezines don’t seem to mix well together for me…

The good news is I managed to fix the issue and talked to Roger, who’s agreed to extend the promo. So here’s the revised information:


Check out his website where he’s set up special for his Lightning Speed Program, just for my readers, at:

Use coupon code: LSFPCOUPON

Normal price is $47 and Roger has dropped it down
to $27 for my subscribers with the coupon.


How to Get Fit Without Quitting

For me, exercise and fitness have always been a struggle. When I was younger, my brother was the active kid, involved in sports of all kinds, while I was the book worm. When we would go on skiing trips, I preferred to stay warm inside to read books with my grandma while my mom and my brother went out skiing!

I wasn’t a lazy or overweight kid. I just didn’t like sports. And to be honest, I still have very limited interest in most sports!

During the summer, spring and fall, I got lots of exercise by riding my bike everywhere as my sole mode of transportation.

When I first got into raw foods at the age of 20, I became aware of the importance of fitness. I knew that getting fit and staying fit was absolutely necessary for optimal health.

Just eating raw foods wasn’t enough. I needed to exercise.

Yet, exercising was not my natural state! Over the years, I found it extremely difficult to stick with any exercise program.

I tried various types of exercise, like weight lifting, running — but I never stuck with them for very long. Something would always get in the way of my routine.

As I progressed in my twenties, I always tried to figure out another way to renew my commitment to exercise. I would give it up for months at a time, and then try again. It felt like a constant series of failures! But without realizing it, I was making progress nonetheless.

When I dramatically changed my raw food diet in 2005 to eat an 80-10-10 approach of mostly carbohydrates (fruit) and limited fat, I became even more desperate to make fitness work in my life.

I was impressed by the shape of some long-term raw foodists like Dr. Doug Graham, and I ended up studying with Dr. Graham and attending all of the live programs he did, like his annual “Health & Fitness Week.”

Year after year, I accumulated more information about exercise, but I still had trouble finding a routine that worked in my life.

I would go through periods of committing to a workout schedule, and then as soon as my routine was perturbed — for example by traveling or lack of sleep — my entire program would fall apart and I would revert back to a sedentary lifestyle.

As I became older and moved through my thirties, it became clear that I needed to find a better approach.

Now at 36, I find that I’m the best overall shape I’ve ever been in!

After lots of trials and errors, I’ve finally identified why so many people, like me, can’t commit to workout schedule and get so out of shape as they get older.

My insights are a combinations of things I already knew, but finally was able to integrate at a deeper level.

Here’s how to get fit — long-term —without quitting, and get amazing results.

Get fit slowly

This is a basic idea, but a very important one.Realize this is a long-term process. Abandon hopes of quick results. The fitness industry would like you to believe that you can get fit quickly. On the cover of every single fitness magazine is the promise of quick results. The truth is that there are no quick results if you seek a fundamental change in your body. Building cardiovascular capacity or muscular strength is something that takes time. So enjoy the ride! See it as a long-term commitment.

Don’t wait too long

As we get older, it becomes more and more important to stay fit and maintain muscle mass. Most people exercise a massive physical decline in their overall fitness in all categories: flexibility, cardio ability, coordination and muscular strength.

This decline generally begins between the ages of 30 and 35, and gets worst with every year.

If you’re young and you find it hard to exercise and stay fit: realize you better get going now and find something that works because it’s only going to get worst with time.

If you’re older and you haven’t stayed fit, start now and think of it as the most important thing you’ll do to keep your body young as you get older.

At first, try lots of different things. In my twenties, I would attempt different disciplines but fail to stick with any of them for a long period of time. I tried running, ashtanga yoga, weight lifting, interval training, and many other things.

However, I’m glad I did because it allowed me to discover what I liked best and what I needed to work on.

If you’re not sure what to do, go with your instinct and try something new. In fact, try many different fitness activities and eventually you’ll find what works best for you!

Pick an exercise you love

Dr Graham taught me that “the best exercise for you is the one that you’re willing to do!”

It’s critical to pick activities that will motivate you. For me, running has always been something that I enjoyed because I enjoyed being outside, getting fresh air and I also love the runner’s high!

Focus on your weaknesses too

When I say to pick something you love, I don’t mean to pick something you’re just naturally good at.

If you just focus on things you’re good at, you’re not going to make progress in areas of fitness that really need work.

For me, running is a great exercise because I’m not particularly good at it, so I get a lot out of it — but I also enjoy it enough to do it on a regular basis!

My friend Shelli Stein is an awesome fitness instructor and trainer in Honololu (see her website On a recent visit to Hawaii, she laughed as she told me that “most women who go to yoga classes have no business being there.”

What did she mean by that?

Many women, who are extremely flexible to begin with, take yoga classes — you know, the skinny ones who make everyone else feel uncomfortable about being there! They get an ego boost out of being able to do all the pauses with ease.

But at their level, do they really need to sit through an entire hour of yoga?

“I mean, how flexible do your hip flexors have to be!” My friend Shelli jokes.

The yoga chicks love their yoga classes because it makes them feel good about themselves. However, they could probably maintain their flexibility in just a few minutes a day of targeted moves, and instead spend the extra time working on things they should really focus on, like strength training or cardio.

Don’t overly complicate things

The more information I accumulated about fitness, the more I tried to complicate things. I wanted the perfect mix between cardio, strength, endurance and flexibility! I was trying too hard to create the “perfect” exercise program, but failed to implement it.

So instead, I just relaxed and focused on a few things at a time.

It’s almost impossible to improve every single aspect of your fitness at the same time. So focus on just doing one or too things, and then improve as you go along.

Beware of the experts

Just like in the field of nutrition, fitness expert often bring more confusion to the table than useful information.

Nowadays, all sorts of theories are floating around in the fitness world, such as:

– All forms of cardio (like running) are bad
– Only bodyweight exercises are good
– The only way to built muscle is through high intensity training
– “Hot” yoga is the best form of exercise
– Interval training is the most natural way to do cardio

Although not all of these ideas are 100% wrong they are often too advanced or complicated for the average person. And in many cases, experts are totally wrong!

Many people are afraid to run because they’ve heard that long-term endurance runners are not healthy. Many women are reluctant to lift weights because they’ve seen pictures of “She-Hulks” and are afraid of looking like them!

But the truth is… Are we really talking about running ultra-marathons on a regular basis here, or just moving your body? Almost, everybody can benefit from running, but that doesn’t mean that everybody should become an ultra-marathon runner.

Most women have really pathetic muscular strength and would dramatically benefit from lifting some weights. And there’s no way they will start looking like those women on the cover of body building magazines anytime soon! That would require a particular kind of training, and I can assure you won’t risk inadvertently doing it!

It would be like a 300-pound man saying that he’s afraid to go on a diet because he will then starve himself and look like the survivor of a concentration camp. So instead, he’d rather play it safe and keep the weight on, that way he can make sure looking like this will not happen to him!

Set realistic goals!

By far, this is the most important thing I’ve learned over the years about making a fitness program work.

For many years, I had the goal in mind to be like some of my fitness heroes, like Dr. Doug Graham. I tried to exercise for an hour a day, and have the perfect combination of cardio, weight training and flexibility.

But it just didn’t work!

My program was too difficult for where I was at, and I couldn’t stick with it.

Last year, I was fed up with my mediocre progress so I decided to just start running four times a week and not worry about anything else!

Once I did that, everything became easy. I could focus on one thing at a time, and keep it simple. Before I knew it, it was easy to add other activities like bodyweight exercises, into my routine.

A few minutes a day are enough. You don’t need much to get started with an exercise routine. A few minutes a day are enough! Consistency is key.

Some people get great results by walking 10,000 steps a day consistently.

If you think you don’t have the time to get started, you’re wrong!

My friend Roger Haeske is a great example of that. In his forties, he looks better than most guys in their twenties, and he only exercises about 20 minutes a day!

He’s created a program based on bodyweight exercises you can do anywhere, called Lightning Speed Fitness. You can even get started with just 5 minutes to spare. To find out more, go to:

Use coupon code: LSFPCOUPON to save $20

Frederic Patenaude
Frederic Patenaude
Frederic Patenaude has been an important influence in the raw food and natural health movement since he started writing and publishing in 1998, first by being the editor of Just Eat an Apple magazine. He is the author of over 20 books, including The Raw Secrets, the Sunfood Cuisine and Raw Food Controversies. Since 2013 he’s been the Editor-in-Chief of Renegade Health.

Frederic loves to relentlessly debunk nutritional myths. He advocates a low-fat, plant-based diet and has had over 10 years of experience with raw vegan diets. He lives in Montreal, Canada.