By Ben Gotting, Foundry Co-Founder and Coach
Over the past few decades, I’ve seen the fitness industry evolve dramatically—first as a professional rugby player, and now as a coach and fitness professional with thousands of hours in the gym.
These lessons come from personal experience, both successes and failures, and they’re just as relevant whether you’re starting your fitness journey or trying to refine it.
1. Fitness Is Essential
Since lockdown, my activity levels have dropped significantly—ironic, given I work in fitness. As a result, my body composition has declined, my energy levels have tanked, and my motivation to do anything about it has waned. Staying active is essential if we want to live healthier, more vibrant lives as we age. Fitness isn’t just about aesthetics; it’s about improving your quality of life.
2. It’s Better with Friends
I’ve recently taken up running and enjoy the headspace it offers. But the best runs—and workouts—have been the ones shared with others. Training with a group adds accountability, camaraderie, and a sense of community that makes the process infinitely more enjoyable. Personal training in small groups, like what we do at Foundry, is about more than just results—it’s about connection.
3. The First Step Is the Hardest
Getting yourself to the gym or out the door for a run is often the biggest hurdle. Once you’re there, you’re more likely to follow through. Take that first step: lace up your trainers, close the laptop, and move. Your body and mind will thank you. (If you need help building consistency, our 21-Day Challenge is a great starting point.)
4. It Doesn’t Have to Be Complicated
I’ve spent tens of thousands of pounds on fitness education, constantly seeking the magic formula for results. But the truth? Consistency trumps complexity. Doing something with intent and effort 3–4 times a week will yield results. Sure, there are smarter ways to train, and our programming at Foundry is designed for maximum impact—but the foundation is just showing up and moving.
5. Nutrition Is Key
Whether you’re trying to lose or gain weight, your energy balance (calories in vs. calories out) is critical. Nutrition doesn’t have to be fancy—it just has to be consistent. If you’re struggling with meal prep or time management, services like The Good Prep can make hitting your goals a lot easier.
6. If You’re Not Assessing, You’re Guessing
Want to track progress? Measure it. Whether you’re focusing on body fat, scale weight, or performance goals, tracking your progress creates accountability. Tools like the InBody scan can give you a clear picture of where you’re starting and help you make informed adjustments along the way.
7. Mindset Is Everything
I’ve completed four successful body transformations—and failed more than six attempts. The difference? A strong “why.” The times I’ve succeeded, I’ve had clarity about my motivation and a supportive group around me. Ask yourself why your goal matters and surround yourself with people who uplift you—it makes all the difference.
8. Fitness Comes in Many Shapes and Sizes
After coaching more than 15,000 hours and playing rugby for a decade, I’ve learned that fitness doesn’t look one way. A size 10 dress or 32″ waist isn’t the definition of “fit.” Some of the most athletic individuals I’ve worked with carry high body fat percentages or weigh over 120kg. Focus on what matters to you—not just the number on the scales.
9. Sleep Trumps All Recovery Protocols
Ice baths, compression tools, and red light therapy might be trendy, but nothing beats the power of quality sleep. Without it, the rest is like putting diesel in a petrol car—ineffective. Every hour of sleep before midnight feels like a bonus (and maybe it’s my mid-forties talking, but I actively look forward to an early night!). Tools like Whoop can help you track your sleep and recovery.
10. Find Your Tribe
We all have 168 hours in a week. Spending just 2.5% of that—3–4 hours—on fitness can feel like an impossible task. But finding the right environment makes all the difference. When you feel at home in a gym, surrounded by supportive people, it stops being a chore and becomes a habit. That’s what we aim to create at Foundry.
At the end of the day, fitness isn’t just about the physical—it’s about the mental, emotional, and social benefits that ripple into every area of your life. Wherever you are on your fitness journey, remember: progress isn’t perfect, but it’s worth it.