The Two-Minute Rule

Habits & Consistency

“You don’t need more time. You just need a starting point.”

No Time to Work Out? Try This Instead.

Over the weekend, I ran into a friend I hadn’t seen in a few months.

He said, “I read all your emails… I love how they’re simple, short, and to the point.”

Then, like a lot of people, he admitted something I hear often:

“It’s just hard to find the time to work out.”

And he’s right.

Time doesn’t magically show up.
And this isn’t one of those “Motivation Monday” messages where I pretend it does.

But here’s the irony: just like these emails—short, direct, and valuable—your workouts can be the same.

Short. To the point. Effective.

You don’t need 60-minute sessions to make progress.
You just need a place to start.

Introducing STMR: Shelby’s Two/Ten Minute Rule

It began as a simple habit-building strategy, and it’s evolved into a proven method for lasting consistency and confidence.

The goal behind those first 2 minutes?

• Build the habit of exercising consistently.

• Rebuild confidence in your ability to follow through.

• Improve how you move (function > perfection).

Can real change start in 2 minutes?
Absolutely.

Because the goal isn’t to stay at 2 minutes—it’s to start with 2.

How It Works

2 minutes becomes 10.
10 becomes 20.
20 becomes a lifestyle.

If you’ve been struggling to get back into a routine, make yourself a deal today:

⏱️ Set a timer for 2 minutes.

Move with intent. It doesn’t matter what you use—bodyweight, bands, or dumbbells.

Here’s one quick option to start:

• 10 squats

• 10 push-ups
  Repeat as many rounds as you can in 2 minutes.

Still feeling good after the timer goes off? Keep going.
But let 2 minutes be your minimum.

Final Thought

You don’t need perfect conditions.
You just need movement.

Start small. Stay consistent.

Because in fitness—and in life—consistency beats intensity every time.

— Coach Shelby and The Shelby Trained Team