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  • Mitchell Rothbardt

Your Five Keys to Success

Today we are going back to basics. I can talk (or write) your ear off about all sorts of different fitness or nutrition topics. At Castro Valley Fitness we have conversations about all sorts of things along those lines but none of that really means much without the basics.

As you can see from this picture:

5 Keys to Success

we have what we feel are the 5 Keys To Success written on our wall. I can pretty much guarantee that if you aren’t achieving results then you aren’t doing one or more of these things.

Let’s get into it.

  1. Be consistent.

Simply put, nothing works without consistency. Any kind of real lasting improvement must be done intentionally, and that doesn’t happen without consistency. Very few meaningful things in life are accomplished all at once. It’s usually the end product of a lot of hard work.

  1. Work hard.

If consistency is number one, then hard work is 1A. There is no substitute for simple hard work. There are no secrets to anything, whether it’s losing weight, moving better, getting more flexible or stronger or anything else. When you exercise, work to the best of your ability and push yourself appropriately. Remember this: without consistency and hard work, nothing else matters. You won’t get anywhere.

  1. Be engaged.

If you have a coach, do your best to listen to their cues so that you get the most from your efforts. Pay attention to how the proper form and posture feel. Don’t just go through the motions. What are the things you’re doing supposed to be helping you with? If you can’t answer that question than how are you supposed to know what is working and what isn’t? If you don’t know that, then you are basically just throwing things against the wall and probably wasting your time.

  1. Ask questions.

Believe it or not, there are reasons behind a good exercise program. If you have any questions at all about your program ask your coach if you have one. If you don’t, then do some research and find out.  We love it when our members ask us about their program because we love to talk about this stuff! The more you know about why you’re doing what you’re doing, the more you can get out of it. By the way, if your coach can’t tell you why you’re doing something, that may be a red flag.

  1. Follow your program.

Any good program is written with your goals in mind, and there should be a reason behind everything. From the exercises themselves to the number of sets, reps, the order of the exercises, the rest periods and everything else, you and your goals should be taken into account. If you simply follow the program, you are giving yourself the best chance at success. By the way, if you don’t have a program you need to get one! There’s a million books out there and I also know a very good gym that could help!

Do you know a good gym?


I feel pretty confident that these keys can really help you out. If you feel like you’re having trouble with any of these things, please drop me a line and let me know. We’ll figure it out together!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, Egoscue PAS, FMS Castro Valley Fitness 2861 Grove Way in Castro Valley 510-755-9191 Mitch@CastroValleyFitness.com

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