In today’s PT Intel, Matt Supple shares 10 quick and simple rules for lasting fitness. He graduated from The Citadel with a degree in Physical Education while serving four years as an officer in the Marines. He is also certified by the National Strength and Conditioning Association, has numerous TRX designations, is a National Academy of Sports Medicine Senior Fitness Specialist, and a whole lot more. You can learn more about Matt by visiting his website or by hooking up with him on Twitter.

1. Set goals.

Write the down and have a workable plan of action to achieve them.

2. Enlist a battle buddy.

Get a friend or training partner to help keep you accountable.

3. Consistency is key.

Change takes time. Keep working and keep your eyes on the prize.

4. Move (often and well).

It’s vital for your muscles, joints, and brain.

5. Strive for perfect form.

Never sacrifice form for intensity. You don’t need to be side-lined by an injury.

6. Execute good dynamic warm-ups.

Move the body in every plane of motion. Activate muscles and mobilize joints.

7. Drink water.

Drink lots of it. Being well hydrated optimizes the body’s functions and energy levels.

8. Eat veggies.

Veggies are loaded with nutrients, antioxidants, and cancer-fighting vitamins.

9. Get your Omega-3’s.

Omega 3 does wonders for your heart and brain health. It also helps burn body fat.

10. Have Fun!

Go outside, play, and enjoy yourself. You deserve it.