Leading Aussie trainer's 15 minute gym rule to get results

And it really is that easy

Ask anyone in the workout world and they’ll give you a million tips and tricks for getting what you want. But when it comes to exercise, a leading Aussie trainer is cutting through the noise with her one single rule for getting real results. 

As someone who’s spent the last decade and a half bouncing from gym classes to weight rooms, yoga studios to Pilates classes, boxing sessions to run routes, I know firsthand that the biggest barrier to working out is working your mind into getting up and going. 

And it turns out that I’m not alone. 

“One of the biggest hurdles to the health and fitness journey is simply showing up at the gym,” Aussie trainer Monique Craft tells Body+Soul. “The thought of a workout can be intimidating, leading to procrastination or outright avoidance. “Or maybe the thought of an early start to get it in before work can be overwhelming, or the motivation is lacking at the end of the day after work.”

For a key procrastinator, Craft’s comments hit home. Especially during a week where I let the chaos of life take over, and repeatedly picked late night work sessions over early morning Pilates. Because the roadblock to working out isn’t always about a lack of time or gym membership. So often it’s about what’s going on in your head. 

So how do you overcome these barriers, when the mere thought of exercise sends you running for every excuse under the sun? 

Just get going. Image: iStock

Just show up 

Yes, it really is that straightforward, according to Craft. 

“Here's a little hack you need to adopt and it’s called the 15 minute rule,” says the PT, who’s also an expert for Caruso’s Natural Health. “You commit to just showing up at the gym and giving yourself a mere 15 minutes.” Sounds easy enough. 

“When you arrive, go through your usual warm-up or engage in any activity that gets your body moving,” she explains. “After 15 minutes, if you genuinely feel unmotivated and don’t want to continue, you can leave without guilt.” 

Um, did a trainer really just give us permission to bunk off early? Or are we all being tricked into sticking it out? Because I personally know that within a quarter of an hour, the adrenaline will have kicked in and I’ll be riding the endorphins all the way to the end of my class. 

“The 15 minute rule is a simple yet powerful strategy to help you conquer the mental barriers that often stand between you and your fitness goals,” says Craft. 

We're just glad she didn't say 15 minute plank. Image: iStock

Don’t forget the 15 before

If healthy living is all about balance, then you’ve got to mirror the rule the evening before, according to Craft. 

“We all know how important sleep is, and to enhance your ability to show up for 15 minutes, slowing down for 15 minutes the night before can help!” she says. 

The personal trainer recommends setting a timer and then focusing on the tasks at hand.

Secret to success at the gym? Sleep. Image: iStock

First she sets about mixing her Caruso magnesium powder in water, which helps to reduce and relieve muscle cramps, maintain muscle health and function, support heart health and maintain nervous system health and function. 

“With the remaining moments on the clock, I sit and drink it in silence to help unwind and slow down, enhancing the rate of falling asleep when my head finally hits the pillow, while nourishing my hard working body with magnesium to speed recovery.”

On top of her 15 minute rule for working out, Craft says “focusing on box breathing and meditation in the 15 mins” the night before, could be one of the quickest ways to help change your life.

Originally published as Leading Aussie trainer's 15 minute gym rule to get results