“The pursuit, even of the best things, ought to be calm and tranquil.”

Cicero

There is a myth floating around that only those who are extremely vigilant about their eating habits and exercise are capable of living healthy lifestyles. As a fitness professional, I’m expected to lead by example, and I can’t tell you how many times a friend will ask incredulously, “You drink coffee? Isn’t it bad for you?” or “You only go to the gym four times per week?”

I tend to laugh it off. I’m not one to be bothered by others’ judgment. The comments have, however, encouraged me to think about what it means to be truly healthy and fit. They’ve also made me wonder if others hesitate to change their habits because they operate under the misconception getting fit is an “all or nothing” endeavor.

I’m a big believer in moderation. I enjoy going out for a couple of drinks as much as the next guy, and I’ve also been known to indulge in a late-night burrito from time to time. Admitting this makes me a target for friends or acquaintances who question my capacity as a personal trainer.

My vision of health and fitness encompasses everything – from being able to pound out a certain number of push-ups, to successfully completing a mud run, to taking pleasure in living my life. I strive to maintain a high quality of life, which means I allow myself to enjoy some guilty little pleasures. For example, am I willing to sacrifice sushi night so I can get a more defined midsection? No. I know many people who are capable of giving up foods they love to maintain a six pack, but it’s not how I like to live my life.

When working with clients or colleagues, a mentor of mine can often be heard saying, “10 in, 10 out.” He uses this as a motivational tool for those who might not be performing to the best of their abilities. Essentially, what this means is that if you want 100 percent success, you have to put in 100 percent effort. Or, in other words, you get what you give. It is common sense: you can’t go for a leisurely half-hour walk then eat a high-calorie meal and expect to lose weight. “Offsetting” that high-calorie meal with a diet drink isn’t going to help either.

One of the greatest pitfalls among exercisers is that their perceived effort is much higher than their actual effort. So, when results are slow to come by, they burn out and resign themselves to the belief that improving body composition is impossible. Truth is, nutrition modifications and moderate- to vigorous-intensity exercise is a must to reduce fat. There’s no way around that. If you find you’re not achieving the results you want, take a good, honest look at the effort you’re putting in. Does your heart rate increase during exercise? Do you sweat? Are you meeting the minimum recommendation of at least three moderate- to high-intensity exercise sessions per week? Have you reduced overall fat or sugar intake? Have you cut back on portion sizes? Answering these questions as truthfully as possible will help you discover where the broken link is so you can make adjustments to your workouts as necessary.

You also have to consider what you want to achieve and how much effort you’re willing to put in. A person whose goal is to make the next Abercrombie & Fitch photo shoot will have to work a lot harder (hours of gym time coupled with near starvation) than someone looking to drop a few dress sizes. When you set your goals you can develop a clearer path toward accomplishing them. You’ll also find the journey less stressful and more satisfying.

A coworker of mine, who is also a marathoner, swears by a variation of the 80/20 rule. The rule is simple: make healthy food choices 80 percent of the time, and allow yourself to make less healthy choices 20 percent of the time. For example, during the week my colleague is extra vigilant about what she eats and has iron strong resolve when pot luck time comes around. When the weekend arrives, however, she allows herself to indulge a bit in the things she enjoys. She doesn’t go on a long weekend bender, though she takes pleasure in consuming a large slice of chocolate cake or a few glasses of wine. Some might even employ this rule on a daily basis. The point is the 80/20 rule allows you to satisfy cravings for the things you enjoy without feeling guilty about it. Many people fall into the guilt trap, figure they’ve already cheated and decide they might as well go whole hog. The 80/20 rule gives you an “out.” So, when a craving comes on strong, the 80/20 rule allows you to satisfy it, and get right back on the horse.

One of the biggest deterrents to exercise is the notion that you have to get to the point of regurgitation to know it’s working. While an Iron Man competitor might push her body to the limits, it’s generally not the case for someone looking to make improvements in overall fitness. Similarly, if you can’t stand the gym (I know there are lots of you out there!) then don’t go. There are so many other methods for getting in shape and they don’t necessarily have to involve muscle-splitting weights or 15-mile runs. If you always enjoyed riding a bike as a kid, make that your primary form of exercise. Throw in some squats and push-ups, and you’ve got yourself a well-rounded routine. Don’t be afraid to try new things either. A good friend of mine only discovered running two years ago and now you’d have to break his legs to keep him from it. The good news is, if an exercise modality doesn’t work for you, you can move on to something else. The important thing is to keep trying, and to know that you need to experience some sort of challenge to make improvements in your fitness level.

Living a fit and healthy lifestyle doesn’t have to involve only eating carrots, lettuce and soy products, and working out so hard that you can’t move for two weeks. Making positive, reasonable changes in your current routine will help you maintain a program for the long haul. After all, health and fitness is a journey, not a destination.