Fitness Your Way: A Sustainable Training Plan

Matthew Mace, an avid cyclist and runner, recently published an article on athlete burnout, what it is, and how to prevent it. Matthew defined burnout as a lasting experience of emotional and physical exhaustion. His recommended intervention examples (including visualisation and positive self-talk) are helpful ways of preventing burnout.

Like Sun Sachs and Ed Gibbins said in their podcast on sustainable training routines, the most powerful thing you can do is to be consistent. This means:

Finding movement that you enjoy and seeking out an inclusive space

Physical exercise has numerous scientifically-proven health benefits such as the prevention of numerous chronic diseases, improvement of brain health, and strengthen your bones and muscles. But none of these are worth anything if you don’t enjoy the movement you are doing. Find what works for you, fitness your way, and stick with it.

The importance of a supportive community that encourages you to push past your perceived limits and reminds you to rest when your mind and body needs is immeasurable.

Feeling the fear and doing it anyway

Being brave does not mean you are not scared of something, it means you do it regardless of the fear. Remember, the more often you do something, the easier it becomes!

Neuro-Training is a great way to help you improve focus and mental performance. Check out our article on everything you need to know about neuro-training here or try a 3-minute beginner neuro-training session here.

A good warm-up and cool-down routine is non-negotiable

It has been recommended that a warm-up should be at least 10 minutes and include a range of mobility work. According to the latest science, “an effective warm-up can expand your blood vessels, warranting greater oxygen supply to muscles”.

Just as important is an effective cool-down routine after your workout because it is “essential for the body’s recovery process”.

Benefits of a good warm-up and cool-down includes:

  • Reduced risk of injury
  • Improved physical performance
  • Increased mental fitness
  • Less stress

Did you know that Rewire users are 71% less stressed after consistently using the app? Give our Focus Guided Recovery Session a try.

Rest and recover

Rest and recovery includes three main aspects:

  1. Quality sleep: optimise your sleep for recovery and reach your ultimate performance.
  2. Enough time between workouts to give your body the time it needs to recover.
  3. The correct fuel: eat to support the physical activity you are doing. For some great ideas, check out our article on foods to fight fatigue.

Not sure where to start? Why not give Rewire a shot – our supportive community, innovative app, and scientifically-proven protocols might be just what you need to stay consistent and crush your training goals!

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Ruegsegger, G. N., & Booth, F. W. (2018). Health Benefits of Exercise. Cold Spring Harbor perspectives in medicine8(7), a029694.

Centers for Disease Control and Prevention (2021). Benefits of physical activity. [online] CDC. Available at:‌

CrankIt Fitness. (2016). The latest Science on warming up and cooling down. [online] Available at: [Accessed 26 Jun. 2022].

American Heart Association (2014). Warm Up, Cool Down. [online] Available at:‌‌‌

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5 Ways to Improve Emotional Distress

Five Ways to Improve Emotional Distress

According to a 2020 study by the National Institute of Mental Health, around 14.2 million Americans routinely suffer with emotional distress, a number that continues to rise to this day. Considering this is an affliction that impacts so many on a daily basis, it is important to understand ways in which you can combat this stress. 

Understand your Situational Emotions

This point emphasizes that you need to understand what might put you in a position of stress or unhappiness. If you can identify what sort of situations make you feel this way, it will be much easier to distance yourself and thus create a more stress-free environment. Understanding yourself and what may trigger you is crucial to improving your emotional wellness. 

Connect Socially

Positive connection with others is very helpful when trying to create a stress free environment. In today’s world, it seems like we are constantly moving, never taking a break to appreciate what’s around us. The easiest way to slow down is to meet with friends or a loved one. Something as simple as grabbing a quick lunch or coffee can be a great way to take a step back and relax for a bit. 

Take Care of your Physical Health

Physical fitness and taking care of your body is crucial to maintaining a healthy mental state. According to the UK mental health foundation, “Physical health problems significantly increase our risk of developing mental health problems, and vice versa.” This shows how important physical health is in relation to mental health, and how one cannot fully function without the other. In order to improve emotional distress, consider incorporating physical activity into your daily regiment, with something as simple as a short walk. 

Maintain a Positive Outlook

One of the most important things that you can personally do is focus on the positive things in life. Though cliché, if you are always concerned with the negative parts in your day, you will never take advantage of all the good times involved in your life. Focusing on the good rather than the bad will generally lift your daily mood, and alleviate some of the stress associated with day-to-day life. 

Download the Rewire App!

The Rewire Fitness app Mindset Recovery System allows for users to improve their mental resilience through a series of different scientifically proven methods. Our procedures have been proven to help our average user reduce their stress by 70% after a 2 minute mindset recovery session. Guided breathwork, self-talk, and visualization are all helpful when attempting to manage stress, and are made easier by the Rewire app. Try our Guided Mindset Recovery Session for stress relief here.

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Mental Health Foundation. (2015). Physical health and mental health. [online] Available at:

National Institute of Mental Health (NIMH). (n.d.). Mental Illness. [online] Available at: [Accessed 10 Jun. 2022].‌

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