5 Fitness Habits That Do More Harm Than Good, According to Weight Loss Coach Jenna Rizzo


6/6/20242 min read

5 Fitness Habits That Do More Harm Than Good, According to Weight Loss Coach Jenna Rizzo
5 Fitness Habits That Do More Harm Than Good, According to Weight Loss Coach Jenna Rizzo

As a weight loss coach, Jenna Rizzo from Georgia has learned a lot about fitness through trial and error. Sharing her insights with her 77,300 TikTok followers, Rizzo outlines five common fitness habits that she believes are more harmful than beneficial.

1. Overexertion in the Gym

Rizzo cautions against going too hard in the gym. "You do not need to go balls-to-the-walls crazy in the gym multiple times a week," she says. Instead of pushing your body to the brink, she advises her clients to focus on stimulation rather than annihilation. Research supports her view, noting that excessive exercise can increase the risk of atrial fibrillation and rhabdomyolysis, a condition characterized by extreme muscle breakdown . To avoid these risks, it's essential to schedule rest days, vary workout intensity, and maintain a balanced diet.

2. Assigning Rules to Food

Creating strict food rules can harm your relationship with food and lead to unhealthy eating patterns, such as a binge-and-restrict cycle. "No food is inherently good or bad," Rizzo emphasizes. Instead, she encourages viewing foods as more or less nutritious without labeling them as strictly off-limits. This mindset can promote a healthier, more sustainable approach to eating .

3. Trying to Look Like Someone Else

Rizzo highlights the futility of trying to emulate someone else's physique. "You can eat the exact same way they eat, you can train the exact same way they train, and you will not look just like them," she explains. Instead of aspiring to look like others, she advises focusing on becoming the best version of yourself. This perspective fosters a healthier self-image and more realistic fitness goals.

4. Using Shame as a Motivating Factor

Shaming yourself for dietary slips or missed workouts can lead to a negative self-perception and an unhealthy relationship with fitness and nutrition. "Over time, this just led me to have an overall negative perception of myself," Rizzo recalls. Rather than using shame as a motivator, Dr. Michelle Segar recommends viewing any physical activity as beneficial and celebrating all movement .

5. Not Prioritizing Sleep

Adequate sleep is crucial for overall health and fitness. Adults should aim for seven to nine hours of sleep each night, as chronic sleep deprivation can lead to obesity, high blood pressure, diabetes, and mental health issues . Rizzo stresses that quality sleep is vital for making progress in your fitness journey. "You cannot expect to make really good progress only getting six to seven hours of sleep at night," she warns.


By avoiding these common pitfalls, you can create a more balanced and effective fitness routine. Focus on sustainable habits, listen to your body, and prioritize overall well-being to achieve long-term success. Subscribe to our newsletter for more tips and insights on health, fitness, and nutrition.



1. [Study on exercise and atrial fibrillation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7862080/)

2. [Information on rhabdomyolysis](https://www.health.harvard.edu/a_to_z/rhabdomyolysis-a-to-z)

3. [Impact of food rules on eating behavior](https://www.psychologytoday.com/us/basics/intuitive-eating)

4. [Dr. Michelle Segar's insights on physical activity](https://www.thejoychoice.com)

5. [Effects of sleep deprivation](https://www.cdc.gov/sleep/about_sleep/chronic_sleep_deprivation.html)