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Movement Challenge Day 11 – Unprocess Your Fitness

🎯 Today’s Mission:

To successfully complete today’s mission:

  • In your Movement Journal, answer the questions attached to the 8 ways to un-process your fitness.
  • Complete the form at the bottom of the page when done.

💡 More Info:

People often talk about whole vs. processed foods

But what about whole vs. processed fitness?

When it comes to exercise, there is an overwhelming amount of information and advice out there:

  • Strength Training vs CrossFit vs Calisthenics?
  • Running vs Swimming vs Cycling?
  • Yoga vs Pilates?
  • Hiking vs Walking vs Soccer vs Karate?
  • Reps, sets, rest, super sets, giant sets, volume, intensity, HIIT, cardio, etc…

In fact, if you type “exercise” into Google, you’ll get more than 1,500,000,000 results in less than 0.55 seconds.

(Edit: We first searched “exercise” on Google in July 2019 and found 1,500,000,000 results. Now in July 2021 at the time of writing this, there are 4,610,000,000 results instead!)


Even worse is that most of the information out there about exercise focuses on the minute nitty-gritty details that are so far from the source of exercise: Basic everyday movement.

These details ARE important… But NOT not so much if you are a beginner (or even intermediate or relatively advanced).

It’s kind of like how things like nutrient timing, carb cycling, supplementation, and specific protein intake goals can be really useful – but not so much if you are still binging on the weekends and eating fast food takeaways at work for lunch.

Get the basics right first before jumping ahead.

The same can be said for fitness.

🥇 Frequency And 🥈 Consistency Come Before 🥉 Details:

Two of the most important keys to getting into the habit of exercising (or pretty much anything else) and making it “part of who you are” are frequency and consistency.

These things come before you try and figure out what the best plan is for you!

Why? Because the best plan for you depends on what you are able to do frequently and consistently. The perfect plan in the world is useless if you can’t stick to it.

If you were to watch some of the most active and sporty people in the world you would see that what they do for exercise often changes based on what they like or don’t like, what’s popular and trendy, the season and weather, and whatever fits in with their current lifestyle and goals.

The things that stay the same however is that they are always active in some way and it’s part of their daily life.

♻️ How to Un-Process Your Fitness:

There is a great lesson in the Sleekgeek Coaching Program that helps our clients translate what they have learned about nutrition so far into other areas of their life, such as fitness.

Below I’ve outlined some of the key points and takeaways from that lesson that you can use in your own life right away.

I suggest reading through all of them, and then writing down your answers to each “Ask yourself” question in your Movement Journal.

1) Start as soon as possible:

Do what you can with what you have. Just get moving, as often as you can, in any way you can.

  • Ask yourself: What can I do right now with what I have? (Your body, your furniture, the outdoors, etc)

2) Move often:

Look for “Opportunities For Movement” (OFM) in everyday life such as taking the stairs, parking further from the shops, putting in some extra energy into the housework, or busting out a quick dance when no one is watching.

  • Ask yourself: How can I move more often throughout the day? (Regular breaks, schedule it into your diary, park far away and walk, take the stairs, walking meetings or dates, etc)

3) Something is always better than nothing:

Focus more on an “always something” approach rather than an “all or nothing” approach. Even 10 minutes of pushups and squats or a brisk walk is better than skipping your workout entirely because you don’t have a full 60 minutes or the energy to go through a whole workout.

  • Ask yourself: What can I do today that is at least SOMETHING?

4) Focus on moving well:

Learn about how to exercise properly. If you want to make exercise a life-long habit then you need to master good technique before you make things harder and get injured. Get help from a trainer and/or read up on what you’re doing.

  • Ask yourself: How can I learn better technique? (Youtube, friends, personal trainers, ask in Sleekgeek, etc)

5) Use the equipment you have available to you:

Just like how you don’t need a Ferrari to get around town, you don’t need the perfect gym setup or equipment to get a good workout in. Improvise. If you have two working legs and a ground, you can walk. If you have a heavy thing, you have a weight you can lift (even just your body counts).

  • Ask yourself: How can I get creative with what’s around me? (Tables, chairs, buckets of water, bags of sand, bags of books, a small adjustable dumbell, etc)

6) Make your exercise fit YOU:

Do activities that you enjoy. Choose a form of exercise that you will do often and regularly, something that you will look forward to and is right for your level of fitness. Don’t worry about what everyone else is doing or what magazines tell you is trendy. In fact, some of the best bodies around belong to guys who “play” and/or do manual labor for a living — the term “farm boy strong” exists for a reason.

  • Ask yourself: What do I enjoy, or what could I see myself eventually enjoying? (Gym, outdoors, walking, running, martial arts, sports, dancing, swimming, etc)

7) Keep it fun:

Whether you love bowling, ballroom dancing, dodgeball, or competitive cup stacking… just get moving. This is your time to do something good for your body.

  • Ask yourself: How can I keep it fun? (Try new things, get friends or family involved, etc)

8) Mix it up:

Exercise doesn’t need to be limited to only running, or only weight lifting, or only hiking. I personally weight lift 4 times a week with regular hikes, runs, and games of squash in between.

  • Ask yourself: How can I mix it up? (Stuff you enjoy with stuff you maybe don’t enjoy quite so much or aren’t good at yet, try with new things, change with the seasons, etc).

These are more than just “8 steps in a listicle”. If you really take these to heart, you will have an easier time making movement part of your everyday lifestyle rather than just trying to conform to what you think you should be doing.

Oh, and if you think you aren’t a beginner or intermediate: Prove it.

Whenever a client thinks a habit or lesson in the Sleekgeek Coaching Program is too easy, we ask them to prove it.

We challenge them to show us mastery in the basics by flawlessly completing their habits over the next couple of months (or at least with a 90% consistency). Most of the time only THEN do they realise that “knowing” and “doing” are two different things.

The most successful people aren’t successful because they discovered the one trick or secret or minor detail that made all the difference. They are experts or adept at what they do because they perform the basics really well, consistently and frequently. They can just about do it with their eyes closed, even in the toughest and most stressful of times.

Eat well, move often, sleep enough, and think wisely. Things like supplements, special routines, sleep hacks, and mind tricks are just the cherries on the top.

✅ Mission Accomplished?

Fill in the form below once you’re done to keep track of your progress.

Which day of the challenge have you completed?
Used to automatically email you a copy of your mission submission so that you can keep track of which missions you have completed.
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