How can the 2 Day Rule Help me with my Fitness Goals?

First, what even is the 2 Day rule? The 2 Day rule, coined by Matt D’Avella, is an idea that when building a habit, you should never miss 2 days (or opportunities for the habit) in a row. This behavior lies at the core of establishing consistency.

BCF Mindset Monday

If you want to create a habit of eating healthier, we know it is not realistic to say that you will never eat a treat again or have a meal that doesn’t fall into the nutrient-dense category. However, what matters when establishing healthy habits is that you return to the habit after that one missed meal. If your breakfast does not meet your nutrition goals, make sure that your lunch and dinner do, then stay on track for the next day too so that you do not have 2 days in a row where you missed the mark on your meals.

This concept is even simpler for working out. Never miss 2 days in a row. If you take Sunday as a rest day, make sure you get into the gym on Monday. If work gets too busy and you can’t make it to the gym on Wednesday, hold yourself accountable to get there on Thursday! If there are multiple days in a row where you know you’ll be unable to physically get to the gym, make sure you have a plan in place for how you will meet your physical activity goals in another way on those days.

In short, never “miss” 2 meals or two workouts in a row and you will be on the road to consistency with your habits and therefore will be making progress toward your goals!

Are you looking for help setting realistic goals and following through with them? Reach out to the professionals at Bionic Crossfit to set up a FREE consultation Current members: et up a time to chat more with a coach about your goals and your plan!

Bionic CrossFit on Facebook –

Bionic CrossFit on Instagram –


Why Do we Talk About Integrity in CrossFit?

Integrity is defined as “the quality of being honest and having strong moral principles that you refuse to change.” Whether your gym’s mission statement includes

BCF Business – January 2024

We had a busy month filled with PRs during our weightlifting seminar, a holiday competition, and our yearly awards! Check out the newsletter below for


Talk with a coach about your goals, get the plan to achieve them.


Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Bionic CrossFit