The four rules, before your next workout

Rule 1: Cut It in Half

Whatever you planned… Do half. Half the time. Half the reps. Half the intensity. If it feels too easy, that’s correct. You are rebuilding tolerance — not chasing sweat.

Rule 2: Stop Before It Feels Hard

Do not wait until you feel tired. Stop when you still feel steady. You should be able to: breathe comfortably, speak in full sentences, feel calm, not rushed. Finishing with energy to spare prevents unnecessary flare ups. Finishing drained teaches your body that movement is dangerous.

Rule 3: Add 2 Minutes of Calm Afterwards

Right after you finish, sit or lie down. Slowly inhale. Exhale even longer. Do this for about 2 minutes. This tells your nervous system: “That was safe.” Most people skip this. But trust me, it matters a lot!

Rule 4: Protect the Rest of the Day

Crashes after exercise are often a result of a combination of the method of exercising and life stressors. After you move: keep your to do list minimal & light, avoid extra “bonus” activities, go to bed earlier if possible. This is not laziness. This is pacing.