The One Month One Year Rule

I have been contemplating this for a long time, years actually, and the truth of the concept has only grown stronger as it has percolated. You probably won’t like it very much and most of the fitness industry will most likely disagree with the utmost vehemence because the truth I am about to speak will make already challenging sales tactics seem wholly insurmountable.

It is important to applaud anyone who desires to improve the quality of their life through physical movement and healthy nutrition. I don’t want anyone to misunderstand that I am fixated on helping individuals do that every single day. I write, I post, I make videos, I’ve built an online fitness platform, I have run a brick and mortar fitness facility for more than a decade, and I have travelled the world seeking more information, all in the quest to better assist anyone who truly strives for a better lifestyle actually achieve it.

Discovering truths is sometimes more of a shock than it is a revelation. While it may actually be revolutionary it isn’t always desirable. Alas, I cannot control the laws of the universe no matter how hard I endeavour.

Now we must begin the unenviable task of sharing the truth.


Potential Client: “How long will it take?”

Coach Me: “How long will what take?”

Potential Client: “How long will it take to get into shape?”

Coach Me: “Haha, that is difficult to answer! It depends on a lot of things, like what you consider to ‘be in shape’ means, how dedicated to change you are, what you are willing to do, and how long it has been since you last participated in physical exercise and ate a healthy diet!”

Potential Client: “Haha, I haven’t worked out in 30 years!! I eat well during the week but weekends I like to relax a little and enjoy whatever food I like! I don’t know, I want to FEEL better! I want to wake up and not have back pain, not get out of breath walking up a set of stairs, it would be nice to keep up with my kids on the bike this summer, there are some trails they want me to ride with them. And there is a reunion at a cottage this summer, so you know, I wouldn’t mind losing 10 pounds!”

Coach Me: “There are some great goals in there and definitely all of this is possible!”

Potential Client: “But how long is it going to take? Do you run any good 4 week bootcamps?”

Coach Me: “sigh.”


This is only a partially hypothetical conversation. The basis of all of it comes from the thousands of conversations just like this I have had over the last couple of decades. This article is not intended to answer the intricacies of how to achieve the goals but is dedicated to answering the question, ‘how long will it take?’

Everyone wants to know when it will all be over. Firstly, this is a horrifically bad way to start a health and fitness program. This simple implication of this common question is that people are looking for a finite program. They do this for X length of time and then they have achieved their goals and can go back to what they were doing before essentially setting themselves up for long term failure before it has even begun. Secondly, no one wants to hear my answer. Because I have discovered a truth.

I have discovered the rule.

How long will it take to truly change your life with exercises and healthy food in a way that is sustainable and will be more likely to become permanent?

One Month One Year Rule

You might surmise the answer from the tittle. One month per year.

For every year that you have no exercised and given little to no thought what food you put into your body it is going to be a full month of dedicated practice to achieve your goals.

Let’s define dedicated practice. I mean this to be daily movement and exercise, only healthy, unprocessed food, conscious practice to reduce stress, and no ‘breaks’ from this. So a month of dedicated practice is between 28 and 31 days. Not conscientious dedicated Monday to Thursday and then Friday to Sunday indulging in all modern society allows us to imbibe.

For every year you have not taken proper care of your body it is a month of dedicated practice to truly achieve long term health success.

Omg you are thinking. I have exercised in, like, 20 years!

This is why my compatriots will disavow this rule and why most of my ‘potential clients’ head down the road to the cheaper 6 week bootcamp designed to bust tummy fat and change their life!

Because, yes, you are thinking right. If you haven’t exercised or eat well for 20 years, according to my One Month One Year rule it is going to take 20 months of dedicated practice to truly effect lasting positive change.

20 MONTHS!
But Coach Taylor, that’s almost 2 whole years!!!

Yep. It sure is.

You’ve been an asshole to your body for 20 years I don’t think just under two years is unrealistic penance for you to pay. There is so much damage that you have done to your body needing to be sorted out and repaired this is the kind of timeline we are talking about.

We are talking about 20 years of bad habits.

20 years of your joints and tissues being neglected.

20 years of too much stress.

20 years of ignorance.

That DOES NOT get fixed in 6 weeks. As much as the fitness industry loves to promise the quick fix, and the easy painless guaranteed system that will change your life in no time at all, it is all one big fat fucking lie.



Oh sure, in 6 weeks you’ll think you did something useful. Your scale might change, you think your stronger, you feel accomplished, but it is all a charade, a fakery. Nothing has changed.

You’ve lost water, not fat, despite what your new gyms super fancy bioimpedence scale is reporting. You haven’t gotten any stronger, muscle doesn’t develop strength in 6 weeks. Your sense of accomplishment is about to disappear in a celebratory indulgence of cake and a night…or two…celebrating your pathetic 6 weeks with your friends.

But nothing has changed.

You are still the you you were before the six weeks and you will be right back where you were before the six weeks.

Real. Sustainable. Change. Does not happen that quickly. You cannot wipe out 20 years of bad habits in 6 weeks. You cannot truly change your movement, strengthen your tissues, increase your mobility, improve your blood work, change YOUR LIFE in a few short weeks when you have neglected all of it for years and in many cases for decades.

Why do I write this?

I want to let you know the truth. I want you to change your mindset to reality. I want you to approach making positive changes to your life in a way that is far more likely to actually lead to you changing your life.

Short-term thinking is not reality. It is a band-aid solution to a mortal wound. Literally. It is putting a band-aid on a spurting femoral artery puncture. It might seem efficacious but it is not going to work.

Many people are going to go off the fucking deep end at me on this one.

Coach Taylor, my friend did a 6 week bootcamp and it changed their life!
Coach Taylor, you need to be more supportive of people, at least they are trying to make a change!
Coach Taylor, no one can be that dedicated for months, you have to live a little.

The truth is that real and permanent change takes dedication and practice. The longer you have been an asshole to your body the longer it is going to take to change that.

Yes, I get it, there is always an exception to the rule. Your friend of a friend who changed their life with their 6 week bootcamp is an exception. How many hundreds of people have done that bootcamp and NOT changed their life?

I am very supportive of people. I want them to make a change! It doesn’t mean I have to lie to them and give them false hope or unrealistic expectations. In fact I think that is the most disingenuous thing I could ever do. I think all the fucking idiots selling quick fix solutions and promising things are going to be easy are the truly unsupportive assholes.

Anyone can be truly dedicated for months. Live a little? I don’t want people to live a little. I want people to live a lot. For a long time! I want people to move well, sleep well, eat well, enjoy everything life has to offer. As a culture we consider sacrificing a party, alcohol, and trays of pastries as somehow denying our inalienable right to live! Like living is somehow positively correlated to the volume of deep fried overly processed pseudofood we can stuff into our insatiable over indulgent gullets washed down with a few cocktails.

You have a choice.

I don’t care which you take.

Take care of your body or treat it the way mass media says is the best way to live.

I hope you choose the former.

But I need you to recognize that is isn’t a quick fix. It isn’t easy. You will have to make actual changes that will require a conscious decision to be different than the masses. The masses are massive and if you act like them you will be them.

The One Month Per Year Rule is designed to give you hope, realistic hope, that you can achieve anything you want in life if you approach it with a realistic timeline and a reasonable set of expectations. It is the inevitable failure of the quick fix that derails most people from achieving their goals.

Set yourself up with the right expectations and dedicate true commitment to your health and fitness instead of hunting for the quick fix that money can seemingly buy.

I promise that on the other end you won’t regret it.

-Coach Taylor

3 thoughts on “The One Month One Year Rule”

  1. Fabulous article…this is the one biggest change you made to me Coach T, the realisation that a fit healthy life is not a goal to be achived then stop…it is a constant never ending choice and slowly have realised and actioned this.
    Had the IF nailed but eating cakes cream and bread with ever meal as justified by only eating once a day…all changed, crap gone and now nailed when I eat as well as what I eat!
    Endless thanks…

  2. A well written and thought out article….Unfortunately some bad habits such as smoking can never be undone completely (as I understand it)…But we can all do the best with what we have….I really appreciate the no bullshit approach of Coach Taylor and use his weekly podcast as a source of scientifically researched information and inspiration….As I’m about to turn 51 and look back at the abuse I’ve put my body through and wake up with aches and pains every morning as a result,I’m consistently re evaluating my training program with his information.I wish I had this kind of guidance and was smart enough to follow it thirty years ago.

    1. The good news is that ALL of the research shows SIGNIFICANT long term health improvements from good exercise and diet no matter how late in life you take up the habits!!!! If I could figure out how to wake up people in their 20’s to think about the very long term outlook for their health and fitness….oh man…..we could build the fittest generation ever!!!!

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