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My PWR Journey

I wasn't always as fit, healthy and physcially strong as I am today. It was by caring for my body through exercise that I discovered how powerful a tool fitness is — and why I chose to become a personal trainer so I could share this insight with women everywhere. 

Fitness empowers me every day

Through moving my body, I learned, bit by bit, how valuable and important my health was. As I cared for my body I learned that I was worthy of self-love — and I became inspired to share my experience with you. Here's a glimpse into my story. 

My fitness journey began at home

I began my fitness journey and my path to self empowerment at home. It was at home, before joining social media and in the midst of some of my most painful and private struggles, that I found my passion for fitness and my intrinsic calling to help all women unlearn their own toxic beliefs and find their truth — by empowering themselves through fitness. This first year of my fitness journey was intensely personal. The small space between the wall and the sofa in our basement apartment, just wide enough to fit my borrowed yoga mat, became my sanctuary. In that space I cried. I sweat. I faced deep fears and deep rooted negativity towards my body. Slowly, through challenging and caring for myself, I learned to look at myself differently — POSITIVELY. In that first year, working out at home in that small space, I quit, again and again and again because motivation wore off and the road seemed too long and the changes I longed for too big. 

The birth of my son changed my attitude to fitness and health

My entire adult life, until the birth of my son, Anderson, I had a sedentary lifestyle. I ate a lot of fast food and drank a lot of soda.

I thought “healthy” eating meant severe calorie restriction or going on extreme fad diets, and viewed exercise as the ultimate chore — I simply had no understanding of fitness or nutrition.

I gave birth to Anderson when I was 24, and as incredible and magical as motherhood is, I found myself in a very dark place. I was so grateful for my beautiful and healthy baby boy, but at the same time, I was drowning in anxiety, insecurity, body dysmorphia, and self-doubt.

At my two-month check-up, I knew things weren’t right. I burst into tears as I filled out the survey to assess my mental health. I definitely had postnatal anxiety.

I discovered that exercise could benefit my mental health

My midwife suggested that introducing daily exercise could help to improve my overall wellbeing. It seemed too simple to be true, but I was willing to try it. 

This appointment marked the beginning of my fitness journey. Step by step, I unlearned some of the toxic beliefs that I had held. Instead of using exercise as a punishment to change a body I didn't beleive was good enough, I began to use exercise as a tool to care for and strengthen my body. 

Each time I gave up, my anxiety and baby boy stood as constant reminders of WHY I started my fitness journey in the first place. So I got up. There, in the privacy of my home, day by day, workout by workout, set by set, rep by rep, I unlearned the painful narratives about fitness that I had subscribed to my whole life and uncovered TRUTH.

Fitness is not about aesthetics. It is about health. Exercise is not a punishment to change my body. It is a tool to care for and strengthen it. I am not broken, weak, ugly, or unworthy. I am capable. I am strong. I am powerful. I am enough.

I made small, sustainable changes

At first, I simply exercised by walking around the neighborhood. Shortly after, I started to work out at home, incorporating body-weighted resistance sessions into my routine. I was extremely discouraged to find I could not do a single push-up or sit-up. 

I struggled and stopped so many times, and felt weak and utterly overwhelmed. It was in those moments — there in our small basement apartment; sitting, feeling discouraged, on my borrowed yoga mat — that my self-acceptance began. 

I met myself RIGHT where I was — physically and mentally — and I accepted myself and my body completely.   

Rather than looking at the big picture and becoming overwhelmed, I learned to make one small change  and to stick with it until it become routine. Once that change was in place, I chose the next one.  

The more I cared for my body, the more I began to love myself and believe I was worth caring for.

I decided to say 'screw the scale'

In the beginning, I would weigh myself every morning and obsess over the number I saw. I allowed the number on the scale to impact my mood and even dictate my perceived worth. 

I set a goal weight for myself — a number (based on NOTHING) that I thought I would make me happy. I now know that this number is not healthy for my frame or height, but I did reach it. 

As I continued to progress my fitness, I began weighing myself less frequently. However, my weight began to increase. One day I was particularly upset — I began to cry and expressed my frustration to my husband. I told him I felt better than ever and that I didn’t understand why my efforts to be healthy were no longer working.

He gave me a much needed reality check. I was stronger than I’d ever been and I felt better than I ever had. My clothes fit better and most importantly, I was HEALTHIER mentally, emotionally, and physically. 

I decided to say  screw the scale . I stopped weighing myself all together and began to focus on measuring progress by how I felt inside instead. 

I became a personal trainer to share my love of fitness

As I continued my personal journey to empowerment, I studied to become a personal trainer and eventually launched my own  PWR program through SWEAT. This was something I could never have imagined when I first started! 

PWR is a hypertrophy-based weight-training program with proven training techniques and exercises. I took my favorite aspects of weight training, incorporated some plyometrics, stability and body-weight work and combined them to create a science-based program. It’s designed to help women achieve the best results possible in the shortest amount of time. 

I also launched a specific PWR Post-pregnancy program for moms, to help women heal their bodies post-pregnancy, regain their inner strength and build confidence. My personal journey began postpartum and I knew there was a massive need for a program to help moms ease themselves back into exercise, while taking into consideration the many changes their body has just gone through. 

Finally, I released my PWR At Home program in 2019. I wanted to ensure women who don’t have access to a gym, or prefer to work out in the privacy of their own homes, can still workout using the program. 

My PWR community inspires me

One of the most rewarding aspects of my journey has been to witness the community of amazing women supporting one another through my PWR programs. I can truly say I’ve poured my heart into my work and it makes me so happy to see women from all over the world making healthy changes in their lives.  

I want women to know the number on the scale cannot measure health or happiness. You have to look after yourself physically, mentally and emotionally . You don’t need hours in a gym or extreme diets. Simply live an active life and make a conscious effort to make your internal dialogue a positive one. It is never too late and you are never too old to change your life. Fitness can, and should be, an incredible tool for self-empowerment. 

Weight-training can be for everyone

Exercise should never be a chore. This means that you have to find an exercise style you enjoy and look forward to doing. For me, that is PWR style weight-training . 

Whether you're a beginner, or more advanced, weight training is a fantastic option. Personally, not only do I love the physical side and the results achieved, but I also love how this kind of training empowers me from the inside out and helps me to develop self-confidence. 

I’ve never been as muscular as I am now, and I’ve also never felt as confident, comfortable and feminine. Every day, I’m empowered by the hard work, principles and discipline I practice.

Fitness is a powerful tool to magnify gratitude

Fitness can change how you feel on a daily basis. Through fitness, you can cultivate gratitude  for your body, your health and every aspect of your life. I want women to finish each of my workouts feeling powerful, strong and full of appreciation for what their body can do. 

Weight training is not necessarily just about gaining strength. It's about discovering just how strong you are and what your body can do. It's about finding out what you can achieve if you choose to believe in yourself. 

By caring for your body, you can learn to love yourself 

I hope that this insight into my fitness journey so far can encourage you to start your own fitness journey.

Whether you choose to train at home, in the gym, or outdoors, I encourage you to begin to move your body. 

Try out different training styles to find a workout plan that you can stick with  — and be sure to share your journey with those around you! You never know who you might inspire to uncover their own inner power. 

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

How To Empower Yourself Through Fitness

Weight Training For Women

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6 Things I’ve Learned On My Fitness Journey

My fitness journey began during my university days, back in 2015, when I fell in love with home workouts. Since then, my fitness journey has taken on new paths, and somewhere along the way, I’ve learnt a lot about myself as a person. I’ve had successes, I’ve had failures and I’ve had a lot of lessons to learn from, that’s for sure.

In this blog post, I share with you all 6 things I’ve learned on my fitness journey so far. If you’re just starting out, or need a little bit of a helping hand, then perhaps you’ll find this post helpful in finding your own success in your personal fitness journey.

1. Fitness isn’t one size fits all

No matter what the latest fitness trend is, fitness doesn’t fit all. Over the years, I’ve gone from working out in the comfort of my living room to deadlifting 110kg during a CrossFit class, and along the way I’ve slowly come to realise that it takes months, if not years, to figure out what your passion is when it comes to fitness.

I always say that whatever keeps you coming back for more is what will work for you in the long run. Figure out what is best for YOU. What are your goals? What do you enjoy? What workouts motivate you? Do you prefer yoga or lifting weights? It’s important to ignore the trends and the workouts your favourite influencers do, and instead focus on yourself. There really is no one-size-fits-all when it comes to fitness, so get out there, experiment and find what makes you tick. Nowadays, I love a mix of everything: yoga, running, weight lifting & swimming.

2. Rest is a part of training

I learned the hard way that rest is just as important as your workouts. It’s so incredibly important to allow your body to rest so it can recover and grow, and most importantly, so you can utilise your training! Thinking about it now, I used to feel somewhat proud of myself for going weeks without taking a rest day, but now I couldn’t think of anything more damaging!

I often speak about the importance of rest days on my IG page , especially as I’ve had to help support my body with imbalanced hormones over the past year, so for me, rest is just as important as what I do in the gym. I can happily say that I now work out 3x a week while synching my hormones to my menstrual cycle to help support my body further!

3. Your fitness journey will change over time (and that’s ok)

I think as humans we often fear change, especially when it comes to what we already know, but over the years you’ll find that your workouts will change, especially as you go through different phases in your life. When I first started working out I worked out from home following a guide that mostly consisted of cardio 5x a week. Since then I’ve tried my hand at CrossFit , running almost half a marathon , yoga and I’ve even got back into swimming .

It’s safe to say my fitness journey has certainly changed over the years and what I’ve realised most along the way is to fully embrace the change. Because whatever I did at that moment in time, I did it because I enjoyed it. And when things started to shift again, it’s because I needed a boost of motivation or a change of scene (and that’s ok).

4. Too much of a good thing can be bad

I suppose this ‘lesson’ comes from my heart as it’s one of my biggest regrets in my fitness journey. I’ve been battling with imbalanced hormones for almost 3 years now, which were caused by overtraining, under-fuelling & not allowing my body the rest it truly deserves. While exercise can be extremely beneficial to our health, it’s also a stress to the body and just like anything, too much of a good thing can still be bad for you.

Over-exercising can increase cortisol levels and too much cortisol can wreak havoc on the body, including imbalanced hormones, poor sleep & mental health issues. Don’t make the same mistakes I did. Fuel well, maintain a healthy relationship with exercise, prioritise sleep, listen to your body & take enough rest days. Signs of overtraining include poor sleep (waking up in the middle of the night), increased PMS, little to no progress with your workouts, mood swings, period issues, weight gain, water retention, bloating, and more.

5. It’s not about the calories you burn

I used to get so hung up about the calories I burnt at the end of my workout that I often chose the most intense workout just so I could feel like I really smashed an intense workout (I know, I know, you don’t need to tell me). Now, I’ve learned to ignore the number because I’ve finally learned that the real importance is how you feel after a workout – not the silly little score at the end of a workout.

Focusing on what really makes me feel good in the gym (or wherever I am), has actually really helped me progress well throughout my fitness journey. It’s allowed me to find my true passions, whereas before, I would have ignored exercises like yoga or mobility work because they ‘simply didn’t burn enough calories’. Although, let me just say that yoga can burn a heck load of calories! That stuff is sweatyyy!

Luckily, I’m in a really good mindset with exercise now, and depending on how I feel on the day, I’ll choose whatever exercise my mind and body craves that day – not how much it’ll burn. Love that for me.

6. Health > fitness

I’ve left the most important one till last. It’s taken me a long time to prioritise my health before my gym goals, but I’m at a point in my life where if I don’t feel good or haven’t slept well the night before, I won’t workout. Period.

I’ve learned along the years that while fitness can feel like it’s doing wonders for my body, it can in fact be doing the opposite.

Nowadays, whenever I find myself lacking in motivation (yes, really), I ask myself how I’ve been treating my body…

Am I sleeping ok? Or am I waking up throughout the night?

Am I consuming too much social media?

How’s my anxiety doing?

Do I feel tired?

Did I get more than 7 hours sleep last night? If not, does my body REALLY need to go to the gym?

What was my recent period like? Was it later or earlier than ususal? (note: those on the pill will find it harder to track as you’re experiencing a fake period).

The days when I start feeling unmotivated, stressed and fatigued, I no longer see the gym as a priority. Instead, my health HAS to come first. So many of us view fitness as a key priority when it comes to our health, but actually, if you’re running on 5 hours sleep 6x a week, then you’ll probably best off sacking your 5.30am workout for some much needed zzzzzzz and taking things easy.

What do you think? I’d love to know what you’ve learned during your fitness journey in the comments below. Come and say hi!

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It defintiely ebbs and flows and you have to go with it. Rest is a good one too – although not too much rest!!!

The blog is fantastic!! Fitness is defined as any physical activity that promotes and maintains the health of the body’s various systems. Health, on the other hand, comprises all of the body’s systems like gummies, and can only be obtained via a healthy lifestyle. Thank you for sharing this useful content with us! – Nidra Nutrition https://www.nidranutrition.com

[…] a fitness journey can be daunting, but with the right mindset, it can be an enjoyable and empowering experience. Here are some tips to help you get […]

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A Reflection on my Fitness Journey

I’ve absolutely fallen in love with fitness, but to tell you the truth, I didn’t always have this love for it. My fitness journey has been going on for years now and it’s evolved SO much during that time. When I first started to work out in the early stages of my weight loss journey, I had very limited knowledge on exercise. I would run one mile on the elliptical (which gradually increased to 3) and use the strength circuit machines at the gym. I also discovered my love for Zumba around then, which still is one of my favorite forms of cardio.

Over time, I learned more and more and began using free weights, alternating different body parts on different days (back, arms, legs, then core) and using the elliptical at different levels of resistance, creating a HIIT (High Intensity Interval Training) cardio routine. A couple of years later, I obtained my ACE Fitness Personal Trainer Certification and learned so much more about the science behind exercise. I continued to do the same weight training & elliptical on most days, plus Zumba on other days.

When I started dating my now-fiancé, VJ, I became so enthralled in spending time with him that my exercise routine slowed down quite a bit. Instead of the 4+ days I was used to working out, I was only making it to the gym about once or twice per week. I ate a bit more junk than I was accustomed to, as is SO common in new relationships. (If you’re going through this, you’re not alone!) As a result, I put on a few pounds over time. I didn’t have nearly as much energy, since I wasn’t staying on track or eating as healthy as I used to. But at a certain point, enough was enough.

Last summer, I realized that I had to get back to the person that I had been before and who I was meant to be: Bri Healthy. I took control of my health again and started accurately tracking my food through MyFitnessPal, as I had during my weight loss journey. I joined ClassPass and discovered a ton of group fitness classes that I fell in love with. Group exercise pushes me harder than I would on my own, and the sense of community that exists within the classes makes it that much more fun. Through ClassPass, I discovered 24 Hour Fitness and the most AMAZING instructor in the world, Michelle Jordan. I also fell in love with barre, spin, and strength training classes that pushed me to achieve levels of strength that I never knew possible.

I’ve been consistent with my fitness because I’m obsessed with how it makes me feel. Exercise makes me happy. It makes me feel confident. It makes me feel that absolutely anything is possible as long as I set my mind to it. It gives me energy, it calms my mind, and it’s almost meditative in a sense. During exercise, I can completely clear my mind and be 100% in the moment. I focus on the moves that I am performing, and in those moments, nothing else matters other than how I feel physically and how proud I am of myself. This is where I am now. I’m working out consistently 4-6 times per week and loving every second of it. As with all health journeys, my fitness journey is never-ending, and I look forward to seeing which exercises I love best in 5 or 10 years!

Exercise has become my favorite pastime and one of my favorite social activities. I love meeting a friend at a fitness class to get our sweat on. I love trying new things with people I love and also by myself. Plus, I’ve met so many amazing people by going to these classes. I’ve met a multitude of incredible instructors who inspire me SO much. I’ve made friends that I see consistently at the same classes, some of which now feel like family.

Exercise continues to shape my life in a positive way. It’s not a chore or something that I only view as a method to lose weight. I view it as the most incredible activity, a celebration of our bodies and of the joy of movement. Fitness has always been a passion of mine, but I feel it now more than ever. If you’re new to exercise or if you’ve been in the game for a while, I highly recommend trying group fitness classes. They truly changed my life. However, one of the most beautiful aspects of fitness is that it’s different for everyone. Some people love to run miles, some people love to dance, and some people love to lift, to name a few. Whatever works for you is the best thing for you! 

I suggest trying out as many types of fitness activities as possible to find what you really love. There’s an exercise for everyone, even if it’s simply walking. Fitness should be enjoyable, not dreadful. I promise you’ll find something that you love, as long as you try. Step outside of your comfort zone and reap the benefits of physical activity! I’m brainstorming ideas on how I will incorporate more fitness-related content to Bri Healthy in the near future, so stay tuned!

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Creating a Fitness Journal

A fitness journal is an incredibly useful tool to help you grow along your fitness journey..

With a fitness journal, you have one place where you can neatly track everything related to your fitness practice and goals . Maintaining this type of record helps you chart your progress, measure improvement or regression, and make informed decisions when tweaking your routine to become more fit.

Skip to the free printable fitness journals.

How to make a fitness journal.

Since each person has a different body and unique health goals , there is no single correct way to make a fitness journal. There are many fitness journal ideas out there. We recommend adopting the journaling practices that are most useful for you and dropping the rest. 

View fitness journaling as an experiment. As you chronicle your workouts over time, you might realize you aren't capturing all of the relevant information about your workouts or fitness routines. Conversely, you might find out you're tracking too much irrelevant information. 

Changing the metrics you track is perfectly fine. That said, once you begin tracking a certain metric, record it for at least a few weeks to get a sense of whether it’s a useful indicator for you. In fitness, progress happens gradually over time. This means if you only track a metric a handful of times, you won't be able to properly judge if it was useful for you.

What to Track in Your Fitness Journal

Your workout stats.

Every time you work out, be sure to log:

• Day of the week
• Start and finish times
• Set of exercises you perform

Other information you include about your workouts will depend on how you exercise. Here are some examples of what you might track:

• Sets, reps, and weight levels for strength training exercises
• Total distance traveled while running or walking
• Average speed while jogging
• Average or peak heart rate while on a treadmill
• Time spent engaged in cardio
• Time spent stretching or doing yoga
• Number of circuits completed
• Resistance and, if applicable, incline level for cardio machines

Notes About Your Workouts

Your Fitness Goals

Without goals, it's difficult to determine if you're on the right track. Different goals should be set for different lengths of time. You should set daily, weekly, monthly, and yearly goals related to:

• Processes —such as including new exercises or moving to more difficult progressions of an exercise
• Outcomes —for instance, lifting a certain amount, hitting a particular number or reps, or running a certain speed
• Body —such as losing or gaining a certain amount of weight

Examples of process-related fitness goals:

• Strength train 3+ times per week
• Increase cardio routine from 20 to 35 minutes
• Progress from knee push-ups to full body push-ups
• Foam roll after every workout 

Examples of outcome-related fitness goals:

• Squat over 100 pounds
• Run a 7-minute mile
• Do 30 push-ups in a row
• Balance in yoga crow pose for 30 seconds

Examples of body-related fitness goals:

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• Lose/gain 10 pounds in two months
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• Decrease body fat percentage by 5%

Your Rewards

Body Metrics

Keeping track of your body metrics will help you recognize whether you're gaining or losing fat and muscle. For some people, body metrics tie in closely with their fitness goals. Here are a few body metrics people commonly record to measure their fitness progress:

• Body weight
• Length measurements (chest, waist, hips, upper arms, thighs)
• Body fat percentage (using calipers, a body fat scale, or other tool)
• Calories consumed per day
• Body Mass Index

Time To Get Started!

A fitness journal is an essential tool that helps you easily determine what works in your exercise routine and what doesn’t. Tracking key metrics helps you progress faster toward your fitness goals and identify the factors that move you off track.

Not sure where to get started? Not to worry. We’ve created these free printable fitness journals to help you get started. Just a couple minutes of journaling after each workout will lead to major results along your fitness journey.

We hope these free printable fitness planner worksheets will inspire you to achieve your fitness goals!

Comments or questions? Leave them in the comments below.

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Amazing. I agree and appreciate your effort to gather knowledge and provide us on 5 components of fitness. I will read your other blogs too. Thanks one again.

Great blog! Thanks for the free planners. I shared with my fitness group on Facebook “My Fitness Journey. We Got Your Six https://www.facebook.com/groups/131484529012288/ I know this information will be helpful for everyone in the group.

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The Ultimate Roadmap to an Empowering Fitness Journey

Embarking on a fitness journey refers to the intentional and structured pursuit of improving one’s physical fitness, overall health, and well-being. It involves setting goals, adopting healthy lifestyle habits, and engaging in regular exercise and physical activity to achieve desired outcomes. A fitness journey is a personal and transformative experience that goes beyond short-term goals and focuses on long-term sustainable changes.

A fitness journey is unique to each individual, as it is tailored to their specific needs, preferences, and starting point. It can involve a wide range of activities such as cardio exercises, strength training, flexibility exercises, and mindful practices like yoga or meditation. The journey may also include modifications to one’s diet, sleep patterns, stress management techniques, and overall lifestyle choices.

Embarking on a fitness journey holds immense significance for individuals seeking to improve their health and overall quality of life. Here are some key reasons why a fitness journey is important:

• Physical health improvement: Engaging in regular exercise and physical activity has numerous benefits for physical health. It helps strengthen the cardiovascular system, improves muscle tone and strength, enhances flexibility, boosts metabolism, and promotes weight management. Regular physical activity also reduces the risk of chronic conditions such as heart disease, diabetes, and certain types of cancer.
• Mental and emotional well-being: Exercise has a profound impact on mental and emotional health. It releases endorphins, commonly known as “feel-good” hormones, which promote a positive mood, and reduce stress, anxiety, and symptoms of depression. Regular exercise also improves cognitive function, enhances focus, and increases self-confidence and self-esteem.
• Energy and vitality: A fitness journey can significantly increase energy levels and overall vitality. Regular physical activity improves circulation, delivering more oxygen and nutrients to the body’s tissues and organs. This leads to increased energy, improved alertness, and a greater sense of vitality throughout the day.
• Longevity and quality of life: Adopting a fitness journey can positively influence longevity and overall quality of life. Regular exercise has been shown to increase life expectancy and reduce the risk of premature death. It enhances functional abilities, promotes independence, and enables individuals to enjoy an active and fulfilling life well into older age.
• Personal growth and self-discovery: A fitness journey is not just about physical transformation but also about personal growth and self-discovery. It provides an opportunity to challenge oneself, push beyond comfort zones, and discover new strengths and capabilities. It cultivates discipline, perseverance, and resilience, fostering a sense of accomplishment and personal empowerment.

By embarking on a fitness journey, individuals can experience holistic improvements in their physical, mental, and emotional well-being. It offers an empowering path toward self-improvement, personal growth, and a healthier, more fulfilling life.

Starting Your Fitness Journey

One of the first steps in starting a fitness journey is setting clear and realistic goals. Goals provide direction, motivation, and a sense of purpose throughout the journey. When setting fitness goals, it’s important to make them specific, measurable, attainable, relevant, and time-bound (SMART). This means defining the desired outcome, determining measurable indicators of progress, ensuring the goals are within reach, aligning them with personal values and aspirations, and setting a timeframe for achievement.

Examples of fitness goals could include losing a certain amount of weight, increasing strength and muscle tone, improving cardiovascular endurance, participating in a specific event or sport, or simply adopting a more active and healthy lifestyle. Setting goals that are meaningful to you will keep you focused and motivated along your fitness journey.

Before starting any fitness program, it’s essential to assess your current fitness level. This assessment helps you understand your strengths, weaknesses, and areas that need improvement. It also provides a baseline against which you can track your progress and measure the effectiveness of your fitness journey.

There are various ways to assess your fitness level. You can start by evaluating your cardiovascular fitness through exercises like walking, jogging, or cycling to determine your endurance and aerobic capacity. Strength tests, such as push-ups, squats, or lifting weights, can assess your muscular strength. Additionally, flexibility tests like reaching for your toes or performing stretches can evaluate your range of motion.

Alternatively, you may consider seeking professional help from a certified fitness trainer or healthcare professional who can conduct a comprehensive fitness assessment. They can provide a more accurate evaluation of your fitness level, identify any potential limitations or health concerns, and tailor a fitness plan that suits your specific needs and goals.

Before embarking on a fitness journey, it is advisable to consult with a healthcare professional, especially if you have any underlying health conditions or concerns. A healthcare professional, such as a doctor or a registered dietitian, can provide valuable guidance and support to ensure your fitness journey is safe and effective.

During the consultation, you can discuss your goals, medical history, and any concerns you may have. The healthcare professional can assess your overall health, provide recommendations on exercise intensity and duration, discuss dietary considerations, and offer insights into managing any health conditions or medications that may impact your fitness journey.

This consultation is particularly important if you have a history of chronic conditions, are pregnant or postpartum, are over the age of 40, or have been inactive for an extended period. The healthcare professional can help create a personalized fitness plan that takes into account your individual needs, abilities, and limitations, ensuring a safe and successful start to your fitness journey.

By setting clear goals, assessing your current fitness level, and consulting with a healthcare professional, you establish a solid foundation for your fitness journey. This proactive approach enables you to create a personalized plan that aligns with your aspirations, minimizes the risk of injury, and sets you up for long-term success.

Benefits of a Fitness Journey

Embarking on a fitness journey brings numerous benefits to your physical health. Regular exercise and physical activity have been shown to reduce the risk of chronic diseases and improve overall health. Here are some of the key physical health benefits of a fitness journey:

• Weight management: Engaging in regular physical activity helps in weight management by burning calories and building lean muscle mass. It can assist in achieving and maintaining healthy body weight, reducing the risk of obesity-related conditions such as heart disease, diabetes, and certain cancers.
• Cardiovascular health: Regular exercise strengthens the heart muscle, improves blood circulation, and lowers blood pressure. It reduces the risk of developing cardiovascular diseases, including heart attacks, strokes, and coronary artery disease.
• Stronger bones and muscles: Weight-bearing exercises, such as resistance training and weightlifting, stimulate bone growth and increase bone density, reducing the risk of osteoporosis. Additionally, strength training exercises help build and maintain muscle mass, improving overall strength and stability.
• Improved immune system: Regular physical activity has been shown to enhance the immune system’s function, reducing the risk of certain illnesses and infections.
• Better sleep: Engaging in physical activity can improve the quality of sleep, helping you fall asleep faster and enjoy deeper, more restorative sleep. It also helps regulate your sleep-wake cycle, promoting a consistent and refreshing sleep pattern.

In addition to the physical benefits, a fitness journey has a positive impact on mental and emotional well-being. Regular exercise has been linked to improved mood, reduced symptoms of anxiety and depression, and enhanced overall mental well-being. Here’s how a fitness journey can boost your mental health:

• Stress relief: Physical activity stimulates the release of endorphins, the body’s natural “feel-good” chemicals, which help reduce stress and improve mood. Exercise provides a healthy outlet for managing stress and promoting relaxation.
• Enhanced cognitive function: Regular exercise has been shown to improve cognitive function, including memory, attention, and problem-solving skills. It stimulates the growth of new brain cells and enhances the brain’s ability to form connections.
• Increased self-esteem: Achieving fitness goals, improving physical fitness, and taking care of your health can boost self-confidence and self-esteem. The sense of accomplishment from overcoming challenges and making progress in your fitness journey contributes to a positive self-image.
• Mood regulation: Exercise has a positive impact on mood regulation, helping to alleviate symptoms of anxiety and depression. It promotes the release of neurotransmitters like serotonin and dopamine, which are associated with improved mood and a sense of well-being.

Regular physical activity improves energy levels and enhances stamina. As you engage in a fitness journey, you’ll experience increased endurance, allowing you to perform daily activities with less fatigue. Regular exercise helps your cardiovascular system work more efficiently, delivering oxygen and nutrients to your muscles, which boosts overall energy levels.

A fitness journey can significantly improve self-confidence and body image. As you progress in your fitness goals, achieving milestones and overcoming obstacles, you’ll develop a sense of pride and self-assurance. Your physical transformations and increased fitness levels contribute to a positive self-perception and improved self-confidence in various areas of life.

In summary, a fitness journey offers a multitude of benefits for both physical and mental well-being. From weight management and cardiovascular health to improved mood and self-confidence, embracing a fitness journey positively impacts various aspects of your life. By committing to regular physical activity and making fitness a priority, you can reap the rewards of a healthier, happier, and more confident you.

Duration of a Fitness Journey

When embarking on a fitness journey, it’s essential to recognize that it is not a temporary endeavor but a lifelong commitment to your health and well-being. Fitness is a continuous journey that involves adopting healthy habits, maintaining consistency, and adapting to various stages of life. While specific goals may have time frames attached to them, the overall fitness journey extends beyond reaching those goals. It’s about cultivating a sustainable and healthy lifestyle that you can maintain in the long run.

The duration of a fitness journey varies for each individual and depends on several factors, including starting points, goals, commitment, and lifestyle. It’s crucial to set realistic expectations for progress and avoid comparing your journey to others. Progress is not always linear, and there may be periods of plateaus or setbacks along the way. It’s important to focus on gradual improvements and celebrate small victories, as they contribute to long-term success.

Instead of fixating on a specific timeline, shift your focus to building healthy habits and making consistent progress. Embrace the concept of sustainable change rather than seeking quick fixes or rapid transformations. Remember that the most significant transformations occur over time and require patience, dedication, and perseverance.

A fitness journey is not a destination but an ongoing process of continuous improvement. As you progress, your goals may evolve, and new challenges and opportunities may arise. Embrace the mindset of constantly striving to be better and finding new ways to challenge yourself physically and mentally.

Set new goals or milestones periodically to keep yourself motivated and engaged in your fitness journey. This could involve increasing the intensity or duration of your workouts, trying new forms of exercise, participating in fitness events or competitions, or exploring different fitness disciplines.

Furthermore, focus on holistic growth beyond physical fitness. Consider incorporating other elements into your fitness journey, such as improving flexibility, practicing mindfulness and stress management techniques, or enhancing your nutrition. The key is to maintain a growth mindset and embrace opportunities for self-improvement in all aspects of your well-being.

In summary, the duration of a fitness journey is not limited to a specific timeframe but is an ongoing commitment to a healthy and active lifestyle. Understand that progress may take time, and it’s important to set realistic expectations and avoid comparing yourself to others. Embrace the concept of continuous improvement, continually challenging yourself, and exploring new growth opportunities. Remember, a fitness journey is a personal and lifelong endeavor that extends far beyond reaching initial goals, and the key to success lies in maintaining consistency and a positive mindset throughout the journey.

Creating a Fitness Journey Plan

One of the keys to a successful fitness journey is finding activities and exercises that you genuinely enjoy. When you engage in activities you like, you’re more likely to stay motivated and committed to your fitness plan. Take some time to explore different types of physical activities, such as running, swimming, dancing, hiking, cycling, or playing a sport. Experiment with various exercises and discover what brings you joy and fulfillment.

Consider your preferences, interests, and lifestyle when choosing activities. If you enjoy being outdoors, you might opt for activities like hiking or cycling. If you prefer a social environment, group fitness classes or team sports could be a great fit. The goal is to find activities that keep you engaged, excited, and eager to participate.

A well-rounded fitness journey plan includes a combination of cardio, strength training, and flexibility exercises. Each component plays a vital role in improving overall fitness, health, and functional ability.

Cardiovascular exercises, such as jogging, swimming, or cycling, elevate your heart rate and help improve cardiovascular health, endurance, and calorie burn. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.

Strength training exercises, such as weightlifting or bodyweight exercises, help build muscle strength, improve bone density, and enhance overall body composition. Include strength training exercises at least two days a week, targeting all major muscle groups.

Flexibility exercises, such as yoga or stretching routines, improve joint mobility, muscle flexibility, and posture. Incorporate stretching exercises into your fitness plan to enhance your range of motion and reduce the risk of injuries.

Remember to start gradually and progress gradually. If you’re new to exercise or returning after a break, begin with low-intensity activities and gradually increase the duration and intensity as your fitness level improves.

To stay organized and motivated, it’s essential to design a fitness journey plan that includes a schedule and milestones. Set aside specific days and times for your workouts, treating them as non-negotiable appointments with yourself. Consistency is key, so aim for regular exercise sessions throughout the week.

Consider your personal schedule and commitments when designing your fitness plan. Find a balance that works for you, whether it’s early morning workouts, lunchtime sessions, or evening exercises. Choose a time when you’re most likely to follow through with your fitness routine and when you feel energized and focused.

Setting milestones can provide a sense of direction and accomplishment throughout your fitness journey. Break down your goals into smaller, manageable milestones that you can work towards. These could include increasing the duration or intensity of your workouts, reaching a specific weight or body composition target, or achieving a certain fitness milestone, like running a 5K race.

Track your progress regularly, celebrating each milestone you achieve. This can help you stay motivated and provide tangible evidence of your growth and improvement. Consider using a fitness tracker or journal to record your workouts, measurements, and milestones.

In conclusion, creating a fitness journey plan involves identifying enjoyable activities, incorporating a variety of exercises, and designing a schedule with milestones. Choose activities that you genuinely enjoy and that align with your preferences and lifestyle. Incorporate cardio, strength training, and flexibility exercises to improve overall fitness and health. Design a schedule that suits your routine and set realistic milestones to work towards. Remember, the key is to find a balance that is sustainable and enjoyable, making your fitness journey a positive and fulfilling experience.

Staying Motivated During Your Fitness Journey

One of the most important factors in staying motivated during your fitness journey is finding your inner motivation and purpose. This involves identifying the reasons why you want to embark on this journey and understanding the personal benefits it will bring to your life. Ask yourself what drives you and what you hope to achieve through your fitness journey.

Some common motivations for embarking on a fitness journey include improving overall health, increasing energy levels, boosting self-confidence, managing stress, or achieving specific fitness goals. Reflect on your own aspirations and values to determine what truly inspires you. By connecting with your inner motivation and purpose, you’ll have a strong foundation to stay committed even when challenges arise.

Setting rewards and incentives along the way can provide an extra boost of motivation during your fitness journey. Rewards serve as positive reinforcement for your efforts and help you stay focused on your goals. Consider setting both short-term and long-term rewards to celebrate milestones and accomplishments.

Short-term rewards can be simple and immediate, such as treating yourself to a massage, buying new workout gear, or enjoying a favorite healthy meal. These rewards act as reminders of the progress you’ve made and encourage you to continue moving forward.

Long-term rewards can be more significant and aligned with your ultimate fitness goals. For example, if your goal is to run a marathon, treat yourself to a weekend getaway after completing the race. These rewards serve as a culmination of your hard work and dedication.

Remember that rewards don’t always have to be material. Consider rewarding yourself with non-food-related treats, like a day off to relax, a movie night with friends, or a spa day. The key is to choose rewards that are meaningful to you and that reinforce the positive behaviors you’re cultivating throughout your fitness journey.

Building a support system can greatly contribute to your motivation and accountability during your fitness journey. Surrounding yourself with positive and like-minded individuals who share similar goals can provide the encouragement and support you need to stay on track.

Reach out to friends, family members, or colleagues who have an interest in fitness or who are also on their own fitness journey. Share your goals with them and ask if they would like to join you or provide support along the way. Having a workout buddy or a group of people who understand and share your challenges and successes can be incredibly motivating.

Additionally, consider joining a fitness community or finding an online support group. These communities offer a sense of belonging and can provide valuable insights, tips, and encouragement. Engaging with others who are also striving for better health and fitness can create a sense of camaraderie and inspire you to keep pushing forward.

Don’t hesitate to lean on your support system when you face obstacles or moments of doubt. They can offer guidance, celebrate your victories, and remind you of your progress. Likewise, be a source of support for others, as helping others on their fitness journey can reinforce your own commitment and sense of purpose.

In conclusion, staying motivated during your fitness journey requires finding your inner motivation and purpose, setting rewards and incentives, and seeking support from friends, family, or a fitness community. Connect with the reasons why you want to embark on this journey and use them as a source of inspiration. Set rewards and incentives to celebrate your progress and keep you motivated along the way. Surround yourself with a supportive community that understands and shares your goals. By implementing these strategies, you’ll maintain the motivation needed to stay committed and achieve long-term success in your fitness journey.

Diet and Nutrition during Your Fitness Journey

When it comes to your fitness journey, diet and nutrition play a crucial role in supporting your overall health, optimizing your physical performance, and achieving your fitness goals. A balanced and nutritious diet provides the necessary fuel, nutrients, and building blocks for your body to function optimally.

A balanced diet consists of a variety of nutrient-dense foods from different food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, antioxidants, and fiber that promote overall well-being and support your fitness endeavors.

To maintain a balanced diet, aim to include a wide range of colorful fruits and vegetables in your meals, as they offer an array of vitamins, minerals, and antioxidants. Incorporate whole grains like brown rice, quinoa, and whole wheat bread to provide sustained energy and fiber. Choose lean proteins such as chicken, fish, legumes, and tofu to support muscle repair and growth. Additionally, incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil for their beneficial effects on heart health and nutrient absorption.

Different individuals may have different dietary preferences and requirements. It’s important to explore and find a dietary approach that aligns with your goals, preferences, and lifestyle. Some popular dietary approaches that people incorporate into their fitness journey include:

• Mediterranean Diet: This diet emphasizes whole foods, such as fruits, vegetables, whole grains, legumes, fish, and healthy fats like olive oil. It’s known for its heart-healthy benefits and is rich in antioxidants and anti-inflammatory compounds.
• Plant-Based or Vegan Diet: This diet focuses on consuming plant-based foods and excludes animal products. It emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds. It can be beneficial for those seeking a diet that is higher in fiber, lower in saturated fat, and environmentally sustainable.
• Low-Carb or Ketogenic Diet: These diets restrict carbohydrate intake and prioritize fats and proteins. They aim to shift the body into a state of ketosis, where it primarily burns fat for energy. These approaches may be suitable for some individuals, but it’s important to consult with a healthcare professional before adopting such a diet, especially if you have any underlying health conditions.
• Intuitive Eating: This approach focuses on listening to your body’s hunger and fullness cues, eating mindfully, and cultivating a positive relationship with food. It encourages honoring your cravings while also prioritizing nutrient-dense foods.

Remember, there is no one-size-fits-all approach to nutrition. What works for one person may not work for another. It’s essential to experiment, listen to your body, and find a dietary approach that supports your fitness goals while nourishing your body and promoting overall well-being.

If you find yourself unsure about the dietary aspects of your fitness journey, it can be helpful to seek guidance from a registered dietitian (RD) or a nutritionist. These professionals are trained in nutrition science and can provide personalized advice based on your specific needs, goals, and health conditions.

An RD can assess your current dietary habits, help you identify areas for improvement, and provide practical strategies for incorporating nutritious foods into your daily routine. They can also address any concerns or questions you may have regarding supplements, portion sizes, meal timing, and navigating social situations that involve food.

Working with an RD can provide you with the knowledge, support, and accountability necessary to optimize your nutrition and achieve your fitness goals in a safe and sustainable manner. They can tailor their recommendations to your unique circumstances, ensuring that your dietary choices align with your fitness journey.

In conclusion, during your fitness journey, it’s important to prioritize a balanced and nutritious diet to support your overall health and fitness goals. Aim for a variety of nutrient-dense foods from different food groups and explore different dietary approaches to find what works best for you. If you need further guidance, consider consulting with a registered dietitian or nutritionist who can provide personalized advice and support. By nourishing your body with the right foods and seeking professional guidance when needed, you’ll optimize your nutrition and enhance the benefits of your fitness journey.

Embarking on a fitness journey is a transformative and empowering experience that can positively impact your life in numerous ways. Whether you’re just beginning your journey or have been on it for a while, remember that every step you take toward a healthier lifestyle matters. Take pride in the progress you make, no matter how small, and celebrate your achievements along the way.

If you haven’t started your fitness journey yet, now is the perfect time to take that first step. Embrace the opportunity to prioritize your health, well-being, and happiness. Remember, every fitness journey is unique, and there is no right or wrong path to follow. It’s about finding what works for you and creating sustainable habits that align with your goals and values.

Your fitness journey is not just about physical transformation; it’s also about improving your mental and emotional well-being. It’s an opportunity to discover your inner strength, challenge your limits, and unlock your full potential. Embrace the journey as an opportunity for self-discovery and growth.

Throughout your fitness journey, it’s essential to practice self-compassion and kindness. Be patient with yourself and recognize that progress takes time. There will be ups and downs, setbacks and obstacles, but remember that each setback is a chance to learn, grow, and come back even stronger.

Surround yourself with a supportive network of friends, family, or like-minded individuals who share your passion for a healthier lifestyle. Seek inspiration from success stories and individuals who have overcome challenges similar to yours. Their stories can serve as a reminder that you’re not alone and that your goals are achievable with dedication and perseverance.

Lastly, remember that a fitness journey is not just a temporary phase but a lifelong commitment to your well-being. Embrace the changes you make as lasting lifestyle choices rather than quick fixes. Continually reassess your goals, set new challenges, and adapt your routines as you progress. Embrace the joy of movement, nourish your body with wholesome foods, and prioritize self-care in all aspects of your life.

Your fitness journey is an ongoing adventure, full of growth , self-discovery, and opportunities for a healthier and happier life. Embrace it with enthusiasm, dedication, and an open mind. Believe in yourself, stay committed to your goals, and never forget the incredible potential that lies within you.

As you embark on or continue your fitness journey, remember that the power to transform your life is in your hands. You have the ability to create a healthier, stronger, and more vibrant version of yourself. Embrace the journey, enjoy the process, and savor the rewards of a fitter, happier, and more fulfilling life.

Thank you for joining us on this fitness journey! We hope you found our The Ultimate Roadmap to an Empowering Fitness Journey blog insightful and inspiring. Our aim is to provide you with valuable information, expert advice, and motivational content to support you in your wellness endeavors.

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FAQs about Fitness Journey

What is a fitness journey.

A fitness journey refers to the process of adopting a healthier and more active lifestyle with the goal of improving physical fitness, overall well-being, and achieving personal fitness goals.

How do I start my fitness journey?

To start your fitness journey, begin by setting clear and realistic goals, assessing your current fitness level, and designing a fitness plan that includes a variety of exercises and activities. Start with small steps and gradually increase intensity and duration as you progress.

What are the benefits of embarking on a fitness journey?

Embarking on a fitness journey offers numerous benefits, including improved cardiovascular health, increased strength and endurance, weight management, stress reduction, enhanced mood, and mental well-being, increased energy levels, and reduced risk of chronic diseases.

How long does a fitness journey usually take?

The duration of a fitness journey varies for each individual and depends on factors such as starting fitness level, goals, consistency, and dedication. It is important to view fitness as a lifelong journey rather than a short-term endeavor, as maintaining a healthy lifestyle is a continuous process.

What should I include in my fitness journey plan?

Your fitness journey plan should include a combination of cardiovascular exercises, strength training, flexibility exercises, and adequate rest and recovery. It should be tailored to your goals, preferences, and fitness level. It is also important to incorporate proper nutrition and hydration into your plan.

How do I stay motivated during my fitness journey?

To stay motivated, set specific and realistic goals, track your progress, celebrate achievements, find activities you enjoy, vary your workouts, seek support from friends or a fitness community, reward yourself for milestones, and remind yourself of the benefits and positive changes that come with a consistent fitness routine.

What are some common challenges people face during their fitness journey?

Some common challenges during a fitness journey include lack of motivation, time constraints, plateaus in progress, dealing with injuries or setbacks, balancing fitness with other responsibilities, and overcoming self-doubt or negative thoughts. It is important to stay resilient, adapt to challenges, and seek support when needed.

Can I embark on a fitness journey without a gym membership?

Absolutely! A fitness journey can be pursued without a gym membership. There are numerous options for home workouts, outdoor activities, bodyweight exercises, and fitness classes or programs available online. It's important to find activities that suit your preferences and fit your lifestyle.

What are some effective exercises for a fitness journey?

Effective exercises for a fitness journey include activities such as running, walking, cycling, swimming, strength training with weights or resistance bands, yoga, Pilates, HIIT (High-Intensity Interval Training), and functional training exercises that engage multiple muscle groups. Choose exercises that align with your goals and preferences.

How can I track my progress during my fitness journey?

You can track your progress by keeping a fitness journal, recording workout sessions, tracking measurements, monitoring changes in weight or body composition, using fitness apps or wearable devices, and assessing improvements in endurance, strength, flexibility, or performance. Regularly review your progress to stay motivated and make necessary adjustments to your fitness plan.

Meet Pradeep Singh, your go-to guide for all things fitness, health, and motivation. With over 7 years in the field, Pradeep brings a blend of expertise and real-world experience to his writing. From workout tips to healthy living insights, he simplifies complex topics, making fitness accessible for everyone. His authentic approach and genuine passion aim to inspire and support your wellness journey. Get ready to embark on a path to a healthier lifestyle with Pradeep as your trusted companion and motivator.

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Why Working Out Should Be About More Than What You See In The Mirror

Andrew Limbong

Audrey Nguyen

Ornella Corazza, a professor of addictive behavior at the University of Hertfordshire, says there was more anxiety about body image during the lockdown. Photo Illustration by Catie Dull/NPR hide caption

Ornella Corazza, a professor of addictive behavior at the University of Hertfordshire, says there was more anxiety about body image during the lockdown.

Like a lot of folks, I started working out a bunch during the pandemic. I'm talking real jock stuff — swinging and cleaning and pressing hunks of metal. And I started noticing my body change which was cool! I'd never lifted weights before, so this was new to me.

But then I noticed myself noticing my body more often. Suddenly the ever-changing glob of skin and bones that I was seeing in the mirror wasn't changing enough ... my traps weren't big enough, my core not toned enough.

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This story comes from Life Kit , NPR's family of podcasts to help make life better — covering everything from exercise to raising kids to making friends. For more, sign up for the newsletter and follow @NPRLifeKit on Twitter .

It turns out a lot of people were feeling similarly. "There was a greater anxiety about body image during the lockdown," says Ornella Corazza , professor of addictive behavior at the University of Hertfordshire.

We talked to experts for tips on how to keep comfortable with your body, even as it changes. Here's what they had to say.

Examine your motivations for getting in shape

Maillard Howell, head of fitness at Reebok and co-owner of Dean CrossFit, doesn't promise clients they'll be the most ripped person on the beach. Instead, he tells them, "you're going to be able to play with your kids without getting out of breath." Catie Dull/NPR hide caption

Maillard Howell, head of fitness at Reebok and co-owner of Dean CrossFit, doesn't promise clients they'll be the most ripped person on the beach. Instead, he tells them, "you're going to be able to play with your kids without getting out of breath."

Instead of focusing on aesthetic changes, consider how exercising can improve your quality of life. Study after study shows exercise is good for your physical health , as well as your mental health. Exercise can help lower your risk of heart disease . Aerobic exercises have been proven to reduce anxiety and depression .

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Heart disease is still a killer. here's how to reverse it.

Maillard Howell is the head of fitness at Reebok and co-owner of Dean CrossFit. When he works with clients, he doesn't promise them they'll be "the most ripped person on the beach" or that they'll get strong enough to qualify for the CrossFit games. Instead, he tells them, "you're going to be able to play with your kids without getting out of breath." The process of "getting into shape" isn't just a physical journey but a mental and emotional one as well, Howell says.

Corazza agrees, adding that "we need to remember that we not only have a body, but we are our body." Our bodies aren't machines. They have other needs, too, she says.

"We need to get in touch with feelings, with sensation ... asking ourselves how we feel," Corazza says.

Keep an eye on your behaviors for any indications that you might be veering into unhealthy territory

Corazza says that seeing fitness as purely a means to get more attractive can lead people to compulsive exercise, disordered eating, depression, and performance-enhancing drugs.

How Weightlifting Helped One Writer Work Through Her PTSD

It's normal to shift your behavior as you're working towards or training for a fitness goal, but Corazza says, "the key question is who is in control? Are you in control of your life, or [are] certain behavioral things controlling you?"

Here are some questions to consider:

• Do you feel like you have control over your exercise habits, or do they feel compulsive?
• If you aren't able to exercise, do you feel any kind of withdrawal?
• Are you repeatedly canceling plans with friends and family in order to exercise?
• How is your exercise routine impacting your eating behavior or sleeping patterns?
• Do you feel the need to obscure the amount you exercise?

How Body Positivity Can Lead To Better Health

Try not to compare yourself — or your progress — to others.

"Comparison is the thief of joy," says Howell. "Focus on you. Focus on your self-confidence. Focus on your journey."

It's hard to not get caught up in comparing yourself to others in this age of hyperconnectivity. If you find yourself scrolling through Instagram and constantly comparing your body to other bodies populating your feed, remember that we're all built differently. "We all do different things for a living. I don't have any kids ... You might have four or five kids at home. There's so many variables," says Howell.

For advice on how to have a healthier relationship with social media overall, check out this Life Kit episode.

Figure out a way to move your body that doesn't feel like a total chore

Exercise can look like a lot of different things — lifting weights and doing circuits, yoga and spin classes.

"Find a fitness facility that resonates with you," suggests Howell. Gyms and studios often offer free trials. Take advantage of those offers to feel out the vibe of each spot. If a certain class or studio feels aimed at a goal that's not a right fit for you, head over to the next one.

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If the idea of exercise for exercise's sake doesn't work for you, consider more recreational activities, like hiking, rock climbing, or a recreational soccer team.

When you do find your thing, remember exercise doesn't have to leave you absolutely wrecked for it to "count." Research shows that just a little bit counts in big ways . For long-term benefits, consistency is key.

Set a realistic goal

It can be hard to stay motivated . It helps to have something concrete and specific to work towards — something challenging, but achievable.

If you need help identifying a goal, Howell suggests working with your doctor to figure out what you can do to improve your health. Ask about the different facts and figures on your medical chart, like resting heart rate or blood pressure, he suggests. "What does it mean, and how does it relate to my day-to-day?"

A Behavioral Scientist's Advice For Changing Your Life

Once you've set your goal, figure out when you want to accomplish it and work backward from there. Identifying the small steps you can take makes the larger task feel more achievable, which can help keep you motivated.

On days you're not feeling up to it (rest days aside), Howell says to remember, "Today is important. [Your activity today] doesn't have to be a big thing. Just go in the general direction of [your long term] goal."

Can't run your miles? Go for a short walk. Feeling sore? Do some stretch work.

"I know what I do today is going to have an effect no matter how tiny it is," Howell says. "That drop in the pan today is going to help that three-month goal. And that's what keeps me focused."

The podcast portion of this story was produced by Audrey Nguyen with help from David West Jr. Engineering support from Alex Drewenskus. Fact checking by Janet W. Lee

We'd love to hear from you. If you have a good life hack, leave us a voicemail at 202-216-9823, or email us at [email protected]. Your tip could appear in an upcoming episode.

If you love Life Kit and want more, subscribe to our newsletter.

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Home — Essay Samples — Life — Fitness — My Fitness Plan: Reflective Analysis

My Fitness Plan: Reflective Analysis

• Categories: Fitness Healthy Lifestyle Physical Exercise

About this sample

Words: 835 |

Published: Apr 11, 2019

Words: 835 | Pages: 2 | 5 min read

Table of contents

Fitness program, interpretation of my current fitness levels, works cited:, how these activities improved my stress levels, impact these activities have had on my emotional and social well-being, the success of self-set goals at the beginning of the program.

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• About Dr. King. (n.d.). The Martin Luther King Jr. Center for Nonviolent Social Change. Retrieved from https://thekingcenter.org/about-dr-king/
• Encyclopedia of Alabama. (n.d.). Montgomery Bus Boycott. Retrieved from http://www.encyclopediaofalabama.org/article/h-1560
• King, M. L., & Carson, C. (2015). The essential writings and speeches of Martin Luther King, Jr. HarperCollins.
• Morris, A. D. (2013). The Scholar Denied: W. E. B. Du Bois and the Birth of Modern Sociology. University of California Press.
• Parker, C. (2018). Martin Luther King Jr.: A life. Beacon Press.
• Reid, P. (2018). The United States of America, 1765-1865: Slave Empires and the Kingdom of Cotton. Routledge.
• Sitkoff, H. (2011). The struggle for Black equality. Hill and Wang.
• Taylor, C. (2018). From #BlackLivesMatter to Black liberation. Haymarket Books.
• Waldschmidt-Nelson, B. (2017). Who Speaks for the Negro?: Confronting the Jim Crow South. University Press of Kentucky.

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Obesity has become a significant public health concern globally, with a high prevalence rate in both developed and developing countries. According to the World Health Organization (WHO), obesity has more than doubled since 1980, [...]

Physical fitness is an essential aspect of human health and well-being. It is not just a temporary goal that we set for ourselves; rather, it is a lifetime commitment that we must make to ourselves. Maintaining an active [...]

Running is a popular form of exercise that offers numerous health benefits. Whether you are a seasoned marathon runner or just starting out with a few laps around the block, running can have a positive impact on your physical [...]

My physical goals include increasing my fitness levels as well as weight loss. I would like to work on strengthening my body through gym and yoga whilst also embarking on a cardio routine that will mainly include running and [...]

Keeping physically fit requires resolve! Nothing is more important than deciding to follow a fitness plan. Around the holidays so many of us make a New Year's resolution to get fit and healthy, but I'm here to tell you that [...]

I want to share my fitness story in this essay. When I started my fitness program I set out what I wanted by setting up the plan of what my goals would be. I know how I can be extremely lazy at times and I wanted to break the [...]

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