🟣 1 workout a week = waste of time?

Bonjour my soggy cinnamon roll,

I just want to say that I fucking love all y’all that follow my content.

But sometimes…

Just sometimes…

I want to crawl into my phone, onto your lap and give you a slap and a tickle.

Because I get a TONNE of questions that all basically mean the same thing:

“I can only train 1–2x a week - is there even any point?”

“I don’t have time to hit 10k steps.”

“No way I’m giving up chocolate or wine. So why bother?”

And honestly? It’s bullshit.

Not because I believe that “everyone has the same 24 hours” nonsense (also fucking bullshit)

But because we’ve been sold the idea that something only matters if it’s done perfectly.

Going from 0 to 4 gym sessions a week.

Or from 3k to 10k steps overnight.

Or cutting out all oral joy to be “good” with your nutrition.

That’s some sticky biscuits and it’s no wonder you feel overwhelmed - so you do nothing.

Totally understandable. Just totally unhelpful.

Take training as an example.

ZERO sessions a week = 0 muscle, 0 strength, 0 confidence. If you’re 35+, you could even be losing muscle and mobility.

ONE session a week, done consistently?
➡️ 2-4lbs of muscle gain in a year
➡️ Massive reduction in age-related losses
➡️ A whole load of confidence built in the gym and your body

Sure, 3-4 sessions is better.

But 1 vs 0? That’s a fucking wild difference over a year.

(And I bet you a flick of a nipple that starting with 1 makes 2 feel much more doable)

So - if you’ve been putting off wiggling?

Wiggle once. This week. That’s your goal.

And if you don’t know where to start, here’s one to do:

The Full Body One And Done

With this workout, pick ONE of the exercise from each movement pattern that’s appropriate for your set up. Do 3 sets of 8-15 reps on each exercise. Rest 1-2 minutes between sets and focus on form over anything else.

I’ve also linked lifting tutorials for each exercise to help you figure shit out.

Squat Pattern - Barbell Squat, Leg Press, Goblet Squat, Dumbbell Split Squat

Hinge Pattern - Dumbbell RDL, Hip Thrust, Glute Bridge

Row Pattern: Machine/Cable Row, Dumbbell Single Arm Row

Push Pattern: Machine Chest Press, Machine Shoulder Press, Dumbbell Chest Press, Dumbbell Shoulder Press (you can do these at home by sitting or laying on the floor for now)

Core work: Sit-Up, Reverse Crunch

Hope this helps but if you need a bit more guidance,

The Bits Training App has 100s of lifting videos and this week, I’m finalising some 1 and 2 days training programs (as well as some “build your own” programs) so there’s a tonne of flexibility within the app.

You can join here >>> Join the Bits App

Big love

Rachel