Tony Horton 11 Laws

Tony Horton’s 11 Laws of Health & Fitness

Source: Tony Horton

Law #1: VARIETYThe Spice of Fitness

Mix It Up – Change It Up – Turn It Up!Practice the Three C’s:Be Creative, Stay Curious, & Live Committed to a VARIETY of:• Cardiovascular Exercise• Resistance & Weight Training Workouts• Flexibility & Yoga Routines• Core & Synergistics Fitness• Add Sports

1. CREATE variety in your workouts – always up the ante – increase resistance, vary reps & range of motion. Be inventive with your fitness!

2. CURIOSITY – Try it, you might like it! It’s the key to well rounded fitness and prevents injuries, plateaus, and boredom.

3. COMMIT to a variety of exercises and fitness routines – Spice it up for faster, better results.

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Law #2: CONSISTENCYThe More You Do, the Better You Get!

Show Up – Be Patient – Follow Through1. Show up every day in some way – more is

better – consistency means 5-7 days a week.2. Patience & Persistence create discipline and

success – What’s your plan after Day 90?3. Stick to your plan no matter what. Finish! – It

doesn’t have to be perfect – good days or bad; do something!

Do Your Best And Forget The Rest!!


Law #3: INTENSITYYou’re Tougher Than You Think!

The Three Rules of Intensity:1. Find the Line:

– Extra reps– Add more weight & resistance– Increase your range of motion as you get stronger– Turn up the heat as you get stronger– High Reps ~ Low Reps ~ What’s right for you?

2. The Over/Under– The trials and tribulations of over-training & under-training

3. Put On The “Breaks”– Mid-set mini break– Give yourself a break; It’s not about your ego– Illness and injury breaks


Law #4: PURPOSEFind Your Reason WHY

What Keeps You Coming Back For More?

Tony’s Reasons Why:1. Better Health & Vitality2. Improved Fitness Over Time3. Quality of Life – Energy & Enthusiasm (change your brain)4. The Right Plan For The Future – Less Vulnerable to Illness & Injury

Other Reasons Why:1. Community: Time with like-minded people, and meeting new friends2. Sport: Competition, Athleticism, Improved balance and coordination, & FUN!3. Looking Better: Self esteem and confidence4. Mind – Body – Spirit: Fitness is the foundation of an abundant life


Law #5: REALITYThe Truth Will Set You Free

Reality Check List1. Stop living in the past, the future, and for other people2. Know the difference between the truth and your fantasy version of life3. Accept who you are right now and keep moving forward4. Don’t let your ego ruin your life5. Stop Lying

Reality Part II1. Choose workouts that target your strength and weaknesses2. Know your body type (ectomorph – mesomorph – endomorph) Thanks

Mom & Dad!3. Grow fit and healthy gracefully4. Change your reality through health and fitness


Law #6: SPORTGo Outside and PLAY!

Sports provide:1. Balance2. Coordination3. Stamina4. Agility5. Endurance6. Skill7. Competition8. Community & Friendship9. Family Unity10. Accelerate Health & Fitness

Set a goal, take a class, sign up for a race, explore, meet new people & challenge yourself.

Walk away from your scale, tape measure, & mirror and GO PLAY!


Law #7: THE PLANCreate Accountability

Plan It & You’ll Do It – Wing It & You Won’t

The Rules:1. Schedule all workouts 30 days in advance2. What & When – Write it down!3. The magic of two pens and a 10¢ calendar.

Front Door – Refrigerator – Bathroom Mirror

4. Stay accountable with workout partners


Law #8: STRESS & SLEEPStressed-out, sleep-deprived people

don’t eat right or exerciseStress:• Depletes energy• Decreases strength• Leads to injuries• Diminishes desire• Causes poor sleep

Combating Stress:• Turn off the drama; you’re not in Jr. High School anymore• Choose wisdom and forgiveness over anger and blame• Focus on the solution, not the problem• Write your issues down and go to bed


Law #8: STRESS & SLEEPPart II

Recharge & ReplenishSleep…aka Healing

1. Restore the powers of the body, mind, & spirit2. Improves the immune function3. 7 ½ to 8 hours of sleep are essential for mental and emotional balance4. Restores cognitive and motor performance5. A well rested mind and body improves performance, increases energy,

heals sore muscles & joints, and replenishes your desire and devotion to eat healthy food and exercise regularly for the rest of your life.

A healthy, fit lifestyle requires restorative sleep, patience & stress management.

Stress Destroys – Sleep Heals!


Law #9: LOVE IT…or leave it!

What brings you back day after day?

Falling in love…1. Be creative and stay curious2. Today’s hate is tomorrow’s love (yoga)3. If it feels like work then it won’t work4. More than one love is the key to success5. Hybrid programs & workouts to create variety6. Follow the FUN!7. Recognize when you fall out of love

Find out what you love(no matter what anyone else says)

and do that!


Law #10: FLEXIBILITY“The Fountain of Youth”

Tony’s Top Ten:10. Helps improve strength conditioning and cardiovascular fitness9. Increased intensity and flexibility go hand in hand8. Turn back the clock7. Protects bones, muscles, joints, tendons, & ligaments6. Prevents tendonitis, arthritis, and bursitis5. Improves overall body awareness and balance4. Reduces muscle soreness & speeds up recovery time3. Increases athletic skill & performance2. Reduces sprains & strains in your back, shoulders, hips, knees, & neck1. Improves quality of sleep, increases mental relaxation and body awareness

Stretching, Pilates and Yoga can replenish natural flexibility & the durability of our YOUTH!!!


Law #11: FOOD & SUPPLEMENTATIONYou are what you eat!

Don’t use Pills, Potions & Processed Food to lose weight!Eat fruits, veggies, whole grains, lean proteins

and healthy fats to maintain your Health & Wellness

The Facts:• A healthy diet and proper supplements provide the energy and enthusiasm the mind & body need for 6/7

days a week of exercise• Exercise & healthy eating work together. 50/50• Healthy food combined with regular exercise helps with weight loss, increased energy, recovery from

workouts and helps maintain healthy bones, muscles & joints.

Proper Diet and Supplementation:• Helps Reduce bouts of depression, sadness and anxiety• Promotes psychological well-being• Enhances performance & energy during exercise• Combats fatigue and promotes anti-stress properties• Slows the aging process, improves immunity and cognition


Law #11: FOOD & SUPPLEMENTATION(continued)

The trials and tribulations of too much FAT, SUGAR, & SALT:

• Heart disease• High blood pressure• Hypertension• Type II diabetes• Arthritis• Osteoporosis• Parkinson’s Disease• Cancers of the breast, prostate, colon, esophagus,

kidneys, and ovarian & uterine cancers


Law #11: FOOD & SUPPLEMENTATION(continued)

• Recommended Supplements:• Shakeology: 70+ vitamins, minerals, antioxidants and pre-biotics for cumulative

optimal health & wellness• Recovery Drink: optimum energy, reduces muscle soreness, provides support for

muscle growth, and antioxidants, vitamin C & E for muscle repair• Daily Multi Vitamins: fills in the nutritional gaps• Nutrition bars – low in fat & sugar• Protein shake: whey, egg, soy… for added protein

• What’s Your Food Plan?• On the road; Car Cooler• Grocery shopping – Don’t go hungry and stick to the list• Traveling Tricks• Navigating restaurant menus (ask for what you need)• Parties and Social Events – Don’t go hungry and stick to the plan• Pick Your Plan – 50/50, 14-21, 90/10, All Clean


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Tony Horton 11 Laws