journey to fit

• Recommended Reading
• Progress Photos
• Renovation Posts
• Eyelid Surgery
• Herniated Disc

Wednesday, May 13, 2020

This is the end.

Monday, May 11, 2020

Seizure update.

Friday, May 8, 2020

Friday mishmash.

Wednesday, May 6, 2020

Www - finally, some improvement, monday, may 4, 2020, herniated disc update #9 - one year later, friday, may 1, 2020, fmm - odds and ends.

Wednesday, April 29, 2020

Wwu - motivational shoes.

• Best Sellers
• All Products
• Pre-Workout
• Electrolytes
• Buy On Amazon
• Keto Market
• 21 Day Keto Plan
• Coffee and Accessories
• Blood Sugar Monitor

NEW FLAVOR ALERT!!✨

LEMON CANDY 🍋✨

Introducing our NEW Lemon Candy Electrolytes!

Think, those lemon heads candies we used to have as kids but actually good for you!

We are sending the majority of this batch to Amazon so if you've been waiting for this flavor, ORDER NOW - there are only a few on here :) 

BEST SELLERS

Collagen for hair, skin and nail health

Our Best Ever Protein Powder

We can assure you, there is no protein like ours :)

best tasting greens

Our Newest Products

Just launched! Fresh off the press!

The best electrolytes on the market today. I’ve tried MANY brands and always go back. Unmatched flavors and they the cleanest by far.

We have all the flavors, but this one is my kid’s favorite. I love sending them with these electrolytes to school rather than sugary sports drinks and juice. They love the way it tastes and I know they’re getting adequately hydrated throughout the day. Win win!

Highly highly recommend it definitely helped me with my water intake an it's just bursting with flavor

Ok hands down the best Electrolytes around. This flavor is my favorite, taste just like candy. Not salty like the others.

Tiffany Magee

I started documenting my weight loss journey publicly on Instagram May 10, 2016 weighing in over 230 pounds. Since then, I have lost nearly 100 pounds and have created a community of beautiful like minded woman who want to start their own journeys to a healthier lifestyle. Weight loss, fitness and lifestyle are my passion. Thank you for being here and being a part of the tribe. Together, we can and will THRIVE.

Customer Support

[email protected]

FREE USA Shipping

Ships in 1-2 Days

Now Available

Refer and Earn 10%

Your cart is currently empty.

Select options

JUSTIN THOMAS MILLER

How do I start my fitness journey? A free 12-week beginner plan

How to start your fitness journey for beginners.

I went down a Reddit rabbit hole and stumbled upon this question. 

I’m finally starting my journey of losing weight which has been much needed for a while now. The only thing is that I am extremely out of shape and have difficulty completing exercises and workouts I find online. So I was wondering if anyone had any suggestions for a workout plan or videos you like. I’d really appreciate it. If so and thank you so much in advance.

Which led me to write this article.

Just so we’re clear, I’m defining a beginner as anyone that has been training and working on their nutrition consistently for less than 6 months. Consistently is the keyword here.

Table of Contents

Using the “how to start your fitness journey for beginners guide”

First things first, bookmark this page or email it to yourself. You’ll want to come back to it later.

• Read the entire article
• Download the free habit tracker
• Practice and establish each skill for 2 weeks before leveling up to the next one
• Contact me if you need some help navigating it

Pretty simple, right? 

How to start your fitness journey for beginners pre-work: Know what to expect 

I’ve coached thousands of clients in-person and online and there are five challenges I can guarantee will present themselves when starting your fitness journey.

• You won’t always feel motivated
• At some point, you’ll feel tired
• Stress will make things hard and you may feel like you have a lot on your plate
• You’ll get bored with your routines, workouts, meals, and more
• You will not be perfect. You will make mistakes

All of this is ok and to be expected. The best thing you can do is to accept and embrace these challenges. There are two simple strategies I recommend practicing over the course of your journey.

Strategy #1: Never two in a row (and always something)

This means exactly what you think it means. It’s ok to make mistakes but never two in a row. 

Eat a shitty meal? Cool, just not two in a row. Miss a workout? Cool, just not two in a row.

The second part of this is to focus on always something. Do something, anything, that helps you move closer to your goals. Can’t do your full workout? Cool, do one set of everything.

Can’t do one set of everything? Cool, just do the first exercise. Can’t do that? Ok, do 10 push-ups. That’s not going to work? Walk to the mailbox and back.

Do these small actions get you closer to your goals? No, but they keep you in the game and there’s something to be said for showing up every day.

Strategy #2: The if-then strategy

Here’s how it works.

If I’m not motivated, then I will [insert a small action you’re confident you can take].

For example, if I’m not motivated to cook, then I will order a meal that I know is healthy and meets my calorie needs.

If I don’t have time to go to the grocery store, then I will order them online for delivery. And set this up to recur each week until I have more time. 

I’m sure you’ve heard the cliche take it day by day. Which I get and totally understand. When you make mistakes it’s nice to wipe the slate clean and pick it right back up at your next workout or next meal. But I’d also like you to look at the bigger picture.

Think of all the workouts you’ll be doing this year. Imagine all the healthy and calorie-friendly meals you can create for yourself this year too. For example, say your plan is to work out 3 times per week and eat 1 healthy meal each day. Over the course of a year, that’s 156 workouts and 365 meals.

Let’s say you miss a workout and enjoy some of the best pizza of your life in Chicago. That’s 1 out of 156 or 99%.

Now let’s get a little more realistic. You miss 10 workouts and eat 10 bowls of ice cream for dinner because butter pecan is the best. Disagree with me and I will fight you. That’s 146 out of 156 workouts or 93% and 355 out of 365 meals. Say what? That’s awesome.

Ok, let’s keep going down this rabbit hole. You miss 20 workouts and 20 meals. That’s 136 out of 156 or 87% and 345 meals out of 365. That’s pretty amazing.

I say all this because health and fitness are a long game and while taking it day by day is a great strategy seeing the bigger picture for health is just as important.

Rabbi Shlomo Zalman Bregman has a beautiful quote I love.

I have a phrase that I live by: ‘Add some zeros to it.’ There is not any one thing you can do that will be enough to get you the results you want. For example, working out at the gym one time isn’t going to help you lose a lot of weight. However, if you add some zeros to it, and repeat that one workout 100 times or 1,000 times, you’re going to get somewhere.

It starts with that single workout or meal. But it’s that workout or meal repeated over time that leads to results, and the good news is you don’t need to be perfect to be successful.

You just need to be good enough.

How to start your fitness journey for beginners: Weeks 1 & 2, start walking and explore meaningful movement

Change is more about consistency and momentum and less about motivation and willpower . Sure, there is a certain level of those things that are needed, but relying on them to get started and maintain progress is a common mistake I see.

One way to get around this is by creating a keystone habit for yourself. A keystone habit is a habit that usually leads to other habits falling into place. One of the easiest keystone habits to develop is a regular walking routine.

If you’re like most people, at best you have 30 to 60 minutes, two to four times per week that you can dedicate both physically and mentally to a strenuous workout. But finding a few minutes here or there to walk is much easier.

Some benefits of walking daily:

• Helps with recovery by improving blood flow throughout the body
• Low-intensity activity that doesn’t take away from weight training recovery
• Burns calories without exhausting you
• Keystone habit for a lot of people
• Physical and mental health benefits, stress relief, and can boost mood and energy ( 1 )
• A great way to connect with loved ones or get time away on your own.
• Lower blood pressure ( 2 )

I love a good run. There’s nothing like that high you get after it. But running is a high-impact exercise that can make it tough on the joints and muscles and even increase appetite.

While there is a difference in calories burned walking one mile versus running you can use walking and NEAT as a great way to expend calories.

NEAT stands for non-exercise activity thermogenesis. It is all the activity that is not exercise you do in a day, Things like walking, playing with your kids, cleaning, and fidgeting can all help you burn more calories.

Making time for more steps

Take mini-breaks to get some steps in or play. Start and end your day with a walk, park further away, and walk to local places.

• Aim to walk a few times this week. Even if it’s just to the mailbox and back
• Record your steps and then try to slowly increase by 100, 200, or even 500+
• Eventually aim for 8-15k per day
• Make it fun. Take the mile everyday challenge.
• Use it for conversation, podcasts, and audiobooks.

One of my favorite ways to move more outside of walking is to build a meaningful movement routine.

Recommended reading: Getting started with movement guide: Meaningful movement. Move your body in ways you enjoy .

How to start your fitness journey for beginners: Week 3 thru 10, fix your diet

Eating healthy and nutrition for maintaining a healthy body weight has been made way too difficult. There isn’t the best diet, perfect macro percentage, or certain foods you HAVE TO start or stop eating.

Here’s a big secret. Every single diet works for weight management.

• To lose weight the diet needs to create a calorie deficit. This means you need to eat fewer calories than the body needs.
• To gain weight the diet needs to create a calorie surplus. This means you need to eat more calories than the body needs.

This is regardless of what you eat. So yes, you can eat carbs and lose or gain weight. You can eat ice cream and lose or gain weight. You can drink wine and lose or gain weight. You can eat meat and lose or gain weight. You can “eat clean” and lose or gain weight.

Now, this doesn’t mean the quality of food does not matter, it absolutely does. It’s only a reminder that calories and how much you eat determine weight management.

When making changes to your diet it’s ok to start small. You don’t need to change everything overnight. Below is a series of simple practices you can try that will make a huge difference in improving your diet.

Week 3 & 4: Start creating more calorie awareness

Get a good idea of how many calories you need each day to reach your goals. I like the bodyweight planner from the National Institute of Diabetes And Digestive And Kidney Diseases. But you can also use the simple formula below to get yourself started.

Is this perfect? No, but it gives you a target and with a target, it’s much easier to aim.

• Fat loss: Bodyweight x 10-12
• Maintain weight: Bodyweight x 13-15
• Gain weight: Bodyweight x 16-18
• Example: 150 x 10 = 1,500 and 150 x 120 = 1,800 (Between 1,500 and 1,800)

You don’t need to count calories to be successful. But as Yale researchers showed us, for fat loss creating a calorie deficit is important .

Use this number to give yourself a rough idea of how many calories to eat per meal. For example, if 2,100 calories are needed to reach your goals, and you like to eat 3 meals a day with no snacks. You now know this is roughly 700 calories per meal.

You can look at nutrition labels or nutrition info online to learn more about the foods you’re eating. Apps like Myfitnesspal, Lifesum, Chronometer – and websites like Calorie King can help with this too. 

Today, we’re looking to improve calorie awareness by taking on two small tasks.

• Reading labels or looking up nutrition info online or in an app
• Learning about calorie density and choosing foods that fill us up without a ton of calories

MISSION 1: READ LABELS AND LOOK UP NUTRITION ONLINE

We are notoriously bad at estimating how much we’re eating. So today we’re going to create better awareness by learning about the calories in the foods we make at home and when we go out to eat.

• If you’re eating anything with a label pay attention to the serving sizes and calories per serving.
• If you’re eating anything without a label (an apple for example) look it up in an app like MyFitnesPal or Calorie King. Simply type in the food and learn about the calories in different serving sizes.

Before going out to eat see if the restaurant provides nutrition info online, and choose what to get before you arrive. If not, see if they have the nutrition info on the menu when you get there.

Interesting that the salad you were thinking of getting is actually  1,000 calories  

Take note of the recommended calories per day to reach your goals. This will give you an idea of how many calories to take in per meal as you eat out or create meals of awesome on your own.

MISSION 2: CHOOSE LESS CALORIE-DENSE FOODS

Calorie density can simply be summed up as more food with fewer calories.

More specifically, it’s the number of calories in a given weight of food. A food high in calorie density has a large number of calories in a small weight of food (i.e. olive oil). Food low in calorie density would have a small number of calories in the same weight as food (i.e. broccoli).

Choosing foods lower in calorie density is important because these foods are satiating and fill our stomachs without adding tons of calories to our diet.

Generally speaking, vegetables and fruit are the lowest in calorie density, followed by whole food starches, animal proteins, and finally liquid calories, nuts, seeds, and oils. Highly processed foods like cookies, candy, ice cream, and fries would also be calorie-dense foods.

Now, this doesn’t mean we can never eat these foods. It just means to be aware of them, eat them in moderation, and adjust their consumption of them based on our current goals.

If you’re up for it, look for a few places to swap some calorie-dense foods with less calorie-dense options.

• Orange instead of orange juice
• Side of fruit or a side salad instead of fries
• Mustard in place of mayo
• Seltzer water with lime instead of soda or an adult beverage
• Fresh fruit instead of dried fruit or trail mix
• Zucchini noodles instead of regular

Week 5 & 6: Start including a serving of protein and veggies with most meals

Protein is important for maintaining muscle when you’re in a calorie deficit and trying to lose weight and body fat. Protein when combined with resistance or strength training helps to keep your body from using muscle as a fuel source when in a calorie deficit. This is important because you want to maintain as much lean muscle as possible. It keeps your metabolism high and frankly helps you look better naked.

It’s also very satiating. When you’re training and reducing calories to lose fat and weight you will most likely be hungry at points. Protein (especially when combined with veggies) will keep your appetite at bay and feel fuller for longer stretches.

Vegetables are low in calories but high in vitamins, minerals, fiber, water, and other filling things. It would take eating a ton of them to get to a calorie level that leads to weight gain. 

But how much protein and veggies per meal?

• For men: 2 palms of protein or roughly 6-8 ounces and 2-3 fists of veggies
• For women: 1 palm of protein or roughly 3-4 ounces and 1-2 fists of veggies

To help you include a source of protein and veggies with each meal download this simple food list . Mix and match your favorite sources and get creative with herbs, spices, and various seasonings to create meals you’ll enjoy.

Week 7 & 8: Self-care before snacking

Snacking is rarely related to physical hunger. I’ve found that self-care before snacking is the most effective strategy for coaching clients that need to reduce snacking for weight management goals.

Set up a reminder.  Something that reminds you to practice self-care before snacking. Sticky notes, an alert on your phone, whatever works for you.

Choose a very specific action that you can practice when you feel like you want to grab a snack. There will be times when you blackout and catch yourself in front of the pantry with a spoon in a jar of peanut butter. If you catch yourself during or after mindless snacking, still practice the action.

• drink a glass of water
• do tow push-ups
• step outside for some fresh air
• take 5 deep breathes

Whatever slows you down, gives you a break, and makes you feel good

Reward yourself for practicing the action with something other than food. This could be something as simple as a checkmark on a calendar.

And if you are physically hungry and need a snack, choose something low-calorie like a piece of fruit – just enough to tide you over until your main meal.

Week 9 & 10: Adjust carbs and fats for weight loss or gain

Carbs are not the enemy and they alone don’t make us fat. Hopefully, by now you’re starting to see that what influences weight gain or loss is the calories consumed.

If you prefer low-carb, cool. Go for it. Your body can run fine without them, and you can lose or gain weight eating them depending on your overall calorie intake.

However, carbs are a great source of energy. Especially if you’re a very active individual or someone that trains very hard.

Healthy fats are very satiating, great for hormone health, and a wonderful source of energy. They can also add great flavor and variety to meals.

The point of all this is that calories, protein, carbs, and fats all play important roles in our diet and are important for our health. The way and how much you consume each is totally up to you.

But if we are looking at them in terms of overall importance for body fat and weight loss, it would look like this.

Recommended reading: Getting started diet guide: Improving your nutrition

Week 11 & 12: Reflect and adjust

Use these two weeks to continue what you’re doing and also to reflect. 

• What went well these 10 weeks?
• What did not go as well as you would have liked?
• What one or two adjustments can you make to improve that thing that did not go well?

How to workout: Staring your strength training journey

Feel free to start strength training at any point in your journey. 

The internet has made this way more difficult than it needs to be. We spend too much time arguing over reps, sets, rest time, liner, and non-linear. Honestly, just make sure you’re applying progressive overload over time and you’ll be fine.

Without progressive overload, it’s virtually impossible to get stronger or build muscle. In order to get stronger, build, or maintain muscle – The stimulus has to be more than it is used to. If you do the same thing over and over again nothing will change.

There are multiple ways you can do this.

• Intensity: Lifting more weight in your next training session.
• Volume: Doing more reps, sets, or exercises.
• Frequency: Doing more training sessions than the week before.
• Tension: Increasing the duration of each repetition within an exercise. For example, taking 5 seconds to lower yourself in a push-up.

Focus on compound movements.

This doesn’t mean you have to squat, bench, and deadlift. You’re fine starting with machines or your body weight. Below is an example of a routine using machines, body weight, or free weights that use similar movement patterns.

Machine Workout

• Seated leg press : 3 sets, 8-15 reps
• Machine row : 3 sets, 8-15 reps
• Machine chest press : 3 sets,  8-15 reps

Dumbbell Workout

• Goblet squat : 3 sets, 8-15 reps
• Single-arm dumbbell row : 3 sets, 8-15 reps
• Dumbbell chest press : 3 sets 8-15 reps

Barbell Workout

• Barbell squat : 3 sets, 8-15 reps
• Barbell bent-over row : 3 sets, 8-15 reps
• Bench press : 3 sets 8-15 reps

Bodyweight Workout

• Bodyweight squat : 3 sets, 8-15 reps
• Inverted row : 3 sets, 8-15 reps
• Push up (regular, knee, or elevated): 3 sets 8-15 reps

Each of these can be done Monday, Wednesday, and Friday (or Tuesday, Thursday, and Saturday) for a few weeks. And yes, you can do the same workout 3 times per week. You’ll get to practice some of the most important movement patterns and focus on form.

For most of us that want to get stronger and to look and feel better with and without our clothes on this will be fine and you can do it forever as long as you use progressive overload

Recommended reading: Getting started strength training guide

Making adjustments as you move through your fitness journey

Just because you do X doesn’t mean you get or deserve Y. Sometimes you’re going to work really hard for something and it’s not going to work out the way you had hoped for or at the rate you expected.

Patience is a virtue. 

Pause, reflect, take a mini-break, or ask for help. Review what’s going really well for you and where there could be room for 1% better.

Getting started with the 12-week how to start your fitness journey for beginners plan

This article is one of many ways you could start or restart your fitness journey. My hope is that it takes some of the confusion and overwhelm out of it for you.

• Pre-work: Mindset, weekly reflection, decide which week you want to strength train
• Week 1 and 2: Walking Routine and meaningful movement
• Week 3 and 4: Calorie awareness
• Week 5 and 6: Protein and veggies
• Week 7 and 8: Self-care before snacking
• Week 9 and 10: Adjust carbs and fats
• Week 11 and 12: Reflect and adjust

Best of luck,

Photo credit

GET THE FREE 5-DAY COURSE

• First name *
• Email Address *

Featured Articles

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

• 13 Things Every Fitness Beginner Needs to Know

Every journey begins with a step. We answer your biggest questions about starting on the road to a fitter, healthier you.

• Click to share on Facebook (Opens in new window)
• Click to share on Twitter (Opens in new window)
• Click to share on Pinterest (Opens in new window)

Starting a fitness journey can be intimidating. There are workouts to learn, diets to follow, willpower to conjure, and self-consciousness to overcome. But making the decision to start a fitness regimen and making strides toward improving your health are the absolute best things you can do for yourself— mind and body . So give yourself a big pat on the back, then listen to the sage advice of trainer, coach, natural bodybuilder, and gym owner Eric Broser . 

Here, Eric answers the most common training questions he gets from people who are starting their quest toward fitness. 

CasarsaGuru / Getty

I don’t know how to use the equipment or do any workouts. How do I get started?

As a complete beginner, the gym can certainly be an intimidating place. This is why I suggest hiring a personal trainer for a good eight to 10 sessions. He or she can teach you what muscle groups each piece of equipment works, as well as proper exercise technique, breathing patterns, and rep cadence. A good trainer will also help you develop a workout program that is suited to your present level of fitness, particular goals, and that addresses any injuries or limitations that you may have.

Inti St Clair / Getty

What type of training should I do to lose weight?

When it comes to losing weight, you need a combination of weight/resistance training and cardiovascular exercise. Many people make the error of performing too much cardio and neglecting weightlifting, thinking that only treadmills, stationary bikes, and stair steppers are responsible for burning fat—but this is far from true.

While cardio will certainly help you burn extra calories, it’s weight training that is going to stimulate the metabolism (so that you become a fat-burning machine), change the composition of your body, and bring about the shape and contours you want. I suggest at least three to four days per week lifting weights and four to five performing cardio—preferably first thing in the morning or right after resistance training.

What type of training should I do to build strength and muscle?

For building strength and muscle, you’ll need a well-designed weight training program that primarily utilizes free weights and compound (multi-joint) exercises. A four-day-per-week program works quite well for most, using a two on, one off; two on, two off pattern. This allows you to hit each muscle group hard once per week, while providing you three days for rest and recovery (which is when actual growth takes place). 

I suggest starting with about four exercises for three sets each for major muscles like back, quads, hamstrings, chest, and shoulders. For smaller groups like biceps, triceps, traps, abs, forearms, and calves, you’ll do well with just three movements for two to three sets each. Perform one to three warmup sets before each exercise (more are needed earlier in the workout), and then work sets of 13 to 15, 10 to 12, and 7 to 9 reps.

SrdjanPav / Getty

How often do I need to work out?

How often you need to work out depends on your fitness level, goals, and time limitations. The loftier the goal, the more time you will have to spend going after it. That said, if you have a very demanding job, a family, or other important personal responsibilities, you may not be able to spend hours per week working out. Then you’ll need to be patient when it comes to reaching your goal.

To make decent progress you need to hit the gym at least three days per week for an hour at a time. However, as time passes, you’ll begin to require more time in order to see continued progress. I suggest starting out with three gym sessions per week and adding to your program every month or so.

Letizia Le Fur / Getty

How much time should I spend in the gym?

Like the last question, this depends on how fit you currently are, what goals you have set for yourself, and how much time you have to devote to working out. For some people it may be best to schedule three hour-long workouts per week, while others may find it more convenient and beneficial to train five to six days per week—but for only 30 minutes. 

In other words, it’s best to think about how many total hours per week you’ll spend in the gym, and then decide how best to spread it out. Another important point to consider is quality of time and not just quantity. Someone who is very dedicated and focused on their training can often get far more accomplished in just 30 minutes than someone who’s there for an hour, but constantly distracted by their phone, chatting with others, and watching rather than doing.

Westend61 / Getty

How much rest do I need?

Certain exercises are far more demanding on the body than others and require more rest between sets. For example, a set of 15 reps of barbell squats will not only tax the thighs, glutes, and lower back, but will also have you breathing like a freight train. You may find that you need a good three to four minutes before you are ready to get to the next set. On the other hand, performing 15 dumbbell side laterals may only require 45 to 60 seconds of recovery time. 

Another point to consider is what your primary goal is and how weight training will work best to reach it. Someone who’s in the gym to build massive size and power will want to rest for longer periods in between sets so as to be able to lift maximum weight for maximum reps. When you’re looking to burn body fat and increase endurance, it’s best to keep heart rate elevated and move quickly from set to set, even if the weights are lighter. 

As for between workouts, you may find that as a beginner that a full day of rest is needed in between weight training sessions. However, as you progress and become more resilient, it’s possible to train for days without a break, just as long as you never work the same muscles two days in a row. Cardio can be done daily.

Douglas Sacha / Getty

Should I start a supplement regimen?

In the beginning of your health and fitness journey, the main focus should be on implementing an intelligent and efficient workout regimen and a healthy and balanced nutrition program. Anyone who tells you to immediately jump on all sorts of sports supplements is either misinformed or trying to make a buck (well, most of them). After spending eight to 12 solid weeks in the gym, working hard and consistently while carefully following a sound diet, it’s appropriate to think about adding supplements into the mix. 

MRBIG_PHOTOGRAPHY / Getty

Is there really a 30- to 60-minute window to consume protein post-workout? Why?

It’s actually true that within the first hour after working out intensely with weights, the body is in a special metabolic state where protein and carbohydrates are partitioned toward muscles and away from fat cells. This is because during this period, insulin sensitivity is extremely high, which means amino acids and carbs will very readily be absorbed, assimilated, and stored directly into damaged muscle cells. This allows for repair, recovery, and recuperation to start immediately, and over time you’ll get far better results than eating your post-workout meal outside of this anabolic window.

Digital Vision / Getty

I’m severely out of shape. Is there anything that isn’t safe for me to do?

While it’s likely safe for you to begin a light workout program, preferably under the care of an experienced and educated personal trainer, it would be best for you to consult with your physician before even stepping into a gym. Getting the green light from your doc will give you peace of mind and keep you from needlessly causing yourself harm, illness, or injury, especially when you are taking steps to improve your health and wellness. Don’t be disheartened; just talk to your doctor first to get a physical and come up with a strategy. 

Jordan Siemens

Do you recommend any non-workout activities to get fit?

Absolutely, yes. Not only are  outside activities  great for your body, they’ve been proven to improve your mental wellbeing —depression is often a factor for people who find it difficult to get in shape. These types of activities are especially great when it comes to getting in your cardiovascular training. It’s far more enjoyable to hike, dance, bike, run stairs, or swim than to walk on a treadmill every session. 

IAN HOOTON/SPL / Getty

How do I know my training is working? What performance measures should I be tracking?

Carefully tracking your progress is extremely important when embarking on any kind of physical fitness program. If possible, it’s a good idea to meet with a coach or trainer every two to four weeks to have your weight, body fat, and complete measurements taken. You can take it a step further by having regular blood tests via your primary physician if you are trying to regulate general health measures like total cholesterol, ratio of LDL to HDL, triglycerides, and blood pressure. 

Oddly enough, a very good indicator of progress is feeling how your clothes fit. Obviously if you are looking to get bigger and more muscular, you know you are headed in the right direction if your shirts are fitting tighter in the arms, chest, and through the back. The scale is not always a telltale sign of whether your program is yielding results, since it’s very possible for people, especially women, to drop several sizes without losing a single pound. Always remember that muscle weighs more than fat, but it takes up far less space.

martin-dm / Getty

What do I do when I hit a plateau?

When stagnation sets in, it’s time to look carefully at your overall program and decide what changes need to be made to kickstart progress once again. Sometimes it’s a case of simply adding in more work or tweaking your diet by adding or subtracting calories (depending on the goal). Other times you have to ask yourself if you are truly giving it 100 percent every day in the gym. Simply showing up is not going to get the job done—you need to focus, concentrate, and give your all to every set and rep.

Another possibility is that your body and mind have adapted to the exercises and types of cardio you have been doing and need a change. Try changing some of your weight training movements, switching to different cardio machines, using more or less resistance, or altering rest between sets. 

BJI / Blue Jean Images / Getty

I’m really struggling, how do I stick with it?

This may be the toughest question of all to answer. The desire and will to keep pushing yourself day after day has to come from within. While the people close to you may lend their support (and you should question anyone who doesn’t), it’s still you that has to take the journey. You’re the one who has to skip the cheat meals, pass on the booze, pump the weights, and sweat on the treadmill, bike, and stepper. 

But just like anything in life, few things worth having come easy. And honestly, nothing is more important than your health. That said, a few suggestions I have that may help are: 

• See if a friend, family member, or another gym goer will work out with you. It’s great having a partner . 
• Watch inspirational videos or movies that can help psyche you up to go to the gym. 
• Always wear headphones with your favorite motivational music when you work out. 
• Contemplate how you will feel about quitting . Think about looking back months from now and knowing what you might have accomplished had you stuck with it.
• Beginner Workouts
• Build Muscle
• Training Q&A
• Training tips
• Weight gain
• Weight loss

Far from Home Fitness

BCAA’s – A Must Use Supplement for Advanced Athletes

An 'MVP' Plan for Getting Ready for the Octagon

Michael "Venom" Page takes us through his UFC 299-winning MMA workout routine.

5 Kettlebell Moves Everyone Should Add to Their Workouts

Maximize your power, minimize injury, and have fun with these essential KB moves.

When is The Right Age to Start Training Your Kids?

While weightlifting may have an age requirement for kids, "strength training" doesn’t.

• Workout Tips

Journey to Fit

Patient Resources

Welcome to  “The Journey To Fit”! We are so happy you have chosen us to help you on this life-changing journey to a healthier YOU. 

Our program is committed to providing quality, professional health care services through leading-edge, faith-based care by providing you with a comprehensive team including our surgeon and office staff, hospital health care teams, dieticians, physical therapists, mental health professionals and myself. You are the most important part of this team, and as such your active participation in this program is essential.  Adequate preparation and planning before surgery and your active involvement after surgery will help you accomplish the best possible results. This site is part of your program guide. It describes how to prepare for surgery, what to expect during your hospital stay and recovery, and how to maintain long term benefits from the procedure. You will find the answers to many of your questions, both before and after your surgery.

It is a privilege for us to be a part of your medical care team. If you have any questions I am available at any time. We are committed to helping you throughout this life-changing and sometimes challenging experience. Working together, we expect a positive difference in your long-term health. Keep this worthy goal in mind to help cope with any frustrations you may encounter along the way. 

Aimee C. Rothe RN, BSN, CBN, CEN, TCRN, NHDP-BC, AFAA-CGFI, NASM-CNC

Bariatric Surgery Program Director

Nutrition  

Important Things To Know Once Your Surgery Is Scheduled

Patient Post Surgery Education

The Mental and Emotional Aspects of Surgery

Important Contact Information 

Support Group Info

Back on Track Program Information

Descriptions of Bariatric Surgery Procedures and Robotic Bariatric Surgery

Life After Bariatric Surgery FAQ

Stay connected

• Spiritual Health
• Drugs & Medications
• Healthy Cooking
• Fitfluencer

Say Goodbye to Cankles with These 5 Powerful Calf Exercises!

Science-backed strategies for butt fat loss: 10 exercises & more, landmine press guide: strengthen shoulders and core, arnold schwarzenegger’s back workout: a bodybuilding legacy, how to place kickboxing stance properly: mastering proper footwork, a beginner’s guide to kickboxing 101: a dynamic fitness regimen, training like titans: unveiling the secrets of mma fighters, victor richards: the original mass monster, things we must know :the science behind the power of mindfulness, unlocking success: the power of consistence.

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.

Related Post :-

• How To Do Wall Pushups
• Hand Size Demystified
• CrossFit Unleashed
• Barbell Lunges
• Forearm Fortitude
• Kettlebell Circuit
• Squat Mastery

Shoulder Exercises 

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.

RELATED ARTICLES MORE FROM AUTHOR

Leave a reply cancel reply.

Save my name, email, and website in this browser for the next time I comment.

10 Proven Ways to Weight Loss Without Breaking a Sweat in 2024

The Pros and Cons of Metabolic Confusion: Fad Diet or Fat-Burning Genius?

12 Weeks Pregnant: Symptoms and Baby Development Guide

Popular posts, becoming the dark knight: the epic batman workout revealed, fierce and fit: empowering female through muscle growth, bmi breakthrough: transform your body, popular category.

• Workout 143
• Lifestyle 20
• Nutrition 8
• Spiritual Health 5
• Motivation 3
• Healthy Cooking 3

Six Fitness Motivation Tips To Start You On Your Fitness Journey

Being physically active has an abundance of benefits, including better mental and emotional health, increased physical health,  better mood , and a better physical appearance. While many people know about the benefits of general fitness, getting started on your own fitness journey can seem like a daunting task—which is why we’ve put together this list of practical, motivational tips to help kickstart your fitness journey.

Create a vision board

Seeing inspirational images and quotes can help you feel motivated and stay on track. When you’re looking for that extra nudge to get you started, consider a vision board. A vision board is a visual aid that’s made of goal-related images and words. Many fitness vision boards include motivational quotes, pictures of fitness influencers, pictures of healthy foods, and images of physical activities and sports. You can also include images of inspiring gear, like decorative ankle weights or gym bags. That said, fitness vision boards don’t have to be all about images and quotes, either: your vision board may include elements such as meal plans, schedules, measurements, fitness tips, and more. There’s no certain way a vision board should look, and your board should be tailored to you and your specific goals. Remember that your vision board is for you and you alone, so fill it with whatever inspires and motivates you!

Set goals for yourself

Setting goals for yourself is a simple yet highly effective method of motivation. When you know what you’re working towards, it can help you get pumped for the workout that’s to come. There are two important elements to keep in mind when setting goals for yourself: specificity and realism. Being specific about your goals can help eliminate the grey area of what you’re working toward. Since vague, non-descriptive goals can make it difficult to measure whether you’re on the right path or not, it’s a good idea to specify what your goals are and when you want to reach them. Realism is another important goal-making element you’ll want to keep in mind. If your goals are unrealistic or unobtainable within your time frame, you’re not setting yourself up for success. Not achieving your goals due to unrealistic expectations can lead to avoidable disappointment and demotivation. Instead of biting off more than you can chew, assess where you are before creating your fitness goals. Here’s an example: if you’ve never worked out before, creating a goal such as ‘walk 30 minutes a day for one week’ is more specific and realistic than something like ‘lose 20 pounds.’

Find the fitness style that inspires you

If jumping jacks don’t excite you, you’re not alone! There are many different styles and forms of fitness, and the best way to reap the benefits of your fitness routine is to choose a routine that you genuinely enjoy. While numerous people know of common cardio exercises such as running or cycling, there are other tons of great cardiovascular exercises, including swimming, dancing, yoga, Pilates, rock climbing, and much more! Not into cardio? Not a problem! Give weight training a try. If you’re someone who likes to be in the gym during your workout, find your favorite machine or lap pool. If you prefer to be at home, carve out a comfortable space for you and your workouts. Your fitness journey isn’t about conforming to normative methods of exercise but rather indulging in the exercises that help you enjoy fitness.

Get gear that gets you going

Dressing up (or down) in your favorite workout gear is a great way to get you motivated! Regardless of where you are in your fitness journey or how you’re feeling about your physical looks, the right workout clothes can actually make you feel more excited to engage in your workout. If you’re someone who loves bright patterns and colors, opt for clothes, shoes, and accessories that light up your workout space. Accessories and gear can include yoga mats, dumbbells, jump ropes, and your gym bag. If you’re fond of how a certain part of your body looks, go for outfits that accentuate those body parts. Not feeling confident? That’s okay! Put on your favorite comfortable outfit, and spend some time in the mirror, reminding yourself that you are strong, attractive, and worthy. When picking out workout clothing, try to look for sweat-wicking fabric and opt for washer-friendly gear for an easy post-workout cleanup.

Envision your future self

Have you always had a great imagination? If you answered yes, this tip is for you. Something as simple as envisioning a healthier and happier you can help you find the motivation you need to start your fitness journey. While your imagination may not be tangible, the strong desire to become that future self can act as a huge motivator. Also, because your imagination is mental instead of physical, it’s a great way to kick that mentally-driven lack of motivation. The best part? Since this method of fitness motivation doesn’t cost a dime, it’s a great way to get you moving without having to go to a store (or even leave the house)! Remember to think about the best version of yourself, and never compare yourself to others. Idolizing others and comparing yourself to others can lead to unrealistic expectations and self-esteem issues. If you tend to compare yourself to your favorite fitness-inspiration figures, combat those unhealthy body comparisons by imagining your own best features becoming even better.

Remember why you’re here

We all have different reasons for wanting to start our fitness journey. Whatever your reason may be, it is valid and important. You can use that same reason for starting your fitness journey as a sort of motivational tool. For example, if you’re working out to be a healthier parent, use the strong love for your children as fuel to kickstart your journey. If you’re starting your new fitness routine for aesthetic purposes, imagine yourself in your dream outfit. If you’ve been feeling down, remember that improving your fitness can help you have a  better mood .

Staying motivated

If you’ve started your fitness journey, you already have a good reason to pat yourself on the back! However, we sometimes lose steam or motivation amidst our fitness journeys. A lack of motivation combined with a change in your fitness routine may lead to total burnout—in other words, your fitness journey comes to a halt. Instead of ending up back at square one, try these exercise motivation tips that will keep you on your toes when you’re feeling under the weather:

Focus on the positive

Your fitness journey won’t be all sunshine and rainbows; some days are harder than others. More likely than not, you’ll experience soreness, tiredness, and frustration at some points. It’s completely natural to feel any of those things during your fitness journey. To keep yourself in good spirits, try to focus on the positive side of fitness. Fill your mind with thoughts of how your health will improve, how you’ll look better, and how you’ll feel better. Feeling sore? Remember that soreness means you’re building muscle and therefore becoming healthier. Frustrated you don’t look a certain way? Remind yourself you have always been beautiful. Surround yourself with positive people to encourage your own positive thought processes. Try to spend less time with those who don’t support your fitness journey and people who constantly vocalize their negative thoughts.

Slow your roll

It’s important to start small and progress slowly to prevent burnout or injury during your fitness journey. If you try to do too much at once, it’s easy to overload your body both physically and mentally. Progressing slowly allows you to regularly assess where you are and the right pacing for you and your fitness routine. If you’re having a bad day, remember that it’s perfectly alright to allow yourself a rest day. If you find yourself having to take more rest days or breaks than your schedule allowed initially, don’t be afraid to reassess and edit your workout schedule. Your mental and physical health are related; it’s better to slow down and allow yourself a break, as opposed to stressing yourself out to the point of giving up.

Celebrate every win

Whenever you accomplish something related to your fitness journey, it’s important to recognize and reward yourself! No matter how big or small, every accomplishment is a ‘win’ and should be used as a motivational push to continue your great work. Tailor your rewards to things you like; if you’re a big gym buff, consider rewarding yourself with a new or customized gym bag. If you love taking classes, perhaps you can reward yourself with a pass to a fitness exercise class. Naturally, you don’t want to compromise your workout successes with poor eating, but a little dark chocolate never hurts anyone!

Consider a workout buddy

Having a workout buddy can be a great way to keep yourself—and your workout buddy—inspired and  motivated ! You and your workout partner can hold each other accountable, give fitness tips, and help each other up when you’re feeling down. If you want to work out with multiple buddies at once, consider joining a large workout fitness class. You can also start your fitness journey with a close friend with similar goals.

Get help from a professional

If you’re still experiencing a lack of motivation or just feel you’d do better with external help, don’t be afraid to reach out. A qualified fitness expert, such as a fitness trainer, will be able to guide you along your fitness journey. Sometimes, the problem is more mental than physical. If you think you’re experiencing a mental block or you have a severe or chronic lack of motivation, the licensed mental health professionals at  Regain  may be able to help you overcome your problems.

Regardless of which of these motivational fitness tips you choose to implement, getting started on your fitness journey is always worth it. Get started on your fitness journey today and experience a better you!

Frequently asked questions (FAQs)

How do i stay motivated with my fitness journey.

There are positive steps you can take to  stay motivated on your fitness journey . One of the essential tips to stay motivated is setting realistic goals. Keep them small and attainable at first. Once you’ve met your goals successfully, you can gradually increase your fitness objectives. Find sports and physical activities that you enjoy. Try something new if you get bored with your exercise routine. Consider exercising with a friend or a group. They can keep you company and help hold you accountable to stay motivated on your fitness journey. Make physical activity a regular part of your daily routine. Try keeping a fitness journal where you can record your goals and progress. Congratulate yourself after you exercise—take a few moments to appreciate what you accomplished. Finally, be flexible. If you happen to miss a day, don’t give up—staying motivated is the key to success. Remember, you can always start fresh the next day!

What are the six important things to keep in mind on your fitness journey?

There are many helpful tips to stay motivated on your fitness journey. When you embark on your journey, envisioning what you are trying to accomplish can be helpful. Try making a  vision board  inspire you. Set goals for yourself that are specific, realistic, and achievable. Find the right exercise style for you. For instance, consider whether you prefer to exercise at home, at a gym, indoors, outdoors, with a group, alone, playing a competitive game, or working out recreationally. Put on a comfortable outfit or treat yourself to  new fitness gear , whatever makes you feel like staying motivated. Imagine your future, fit self—a positive, realistic version of your best self without comparing yourself to others. Always remember why you started your fitness journey—this recollection can inspire you to keep going.

What will motivate me to exercise?

First,  consider why you are going to exercise . Are you  intrinsically motivated  (finding internal rewards for exercising)? Or do you have an  external motivation , such as losing weight or gaining energy? Staying motivated does not have to be difficult. Remembering why you decided to embrace a fitness routine can help you stay motivated on your fitness journey. Try  strategies like writing down your goals and posting them where you can see them, and scheduling your time to exercise in advance. Other tips to stay motivated include embracing technology, making a new playlist to listen to, and streaming a TV show to watch or download an audiobook or podcast to listen to while you work out. Consider working out to be your self-care time—time to do something for yourself and your health.

How do I document my fitness journey?

Documenting your fitness journey is one of the best tips to stay motivated. A great way to document your journey is to use a fitness journal. You can use paper, a smartphone, a spreadsheet, or a  fitness app . Aspects of your fitness journey to consider  documenting  include your goals, your progress towards goals, your plans for future workouts, your exercise habits, how you felt before and after exercise, times of day that are best for you to work out, records of success, and how staying motivated makes you feel.

How do you stay motivated?

Try  research-back strategies and tips to stay motivated . First, be flexible. If you can’t fit in your whole workout or just can’t get motivated on your fitness goals, do something smaller, like taking a walk or dancing in your house. Try a little competition. Challenge yourself; participate in a team competition or just a competition with yourself or a friend. Work out with a group or a friend who will support you and  help you stay accountable . Focus on and celebrate small accomplishments in your fitness journey. Staying motivated can give you a great sense of accomplishment.

How do I get motivated?

You can use helpful tips  to get motivated  on your fitness journey (and for other tasks in your life, too). Try setting realistic goals and writing them down. Make a to-do list with specific goals for what you want to accomplish. If you accomplish them, give yourself a small reward—time to read a book, talk with a friend, etc. Track your progress. Make an energizing playlist. Set a timer and exercise (or do other tasks) in spurts. Be flexible—if you don’t meet your goals one day, it’s okay. You can try the next day again. Finally, if you find it difficult to get motivated,  take a look at why . Figuring out the underlying issues can be a productive step on the path to motivation. If getting motivated and staying motivated seem challenging to you, talking to a licensed mental health professional to learn new tools might be helpful.

How do I convince myself to work out?

To convince yourself to exercise,  try these motivational tips. Allow yourself to just start with a five-minute workout. If you stay motivated and want to do more, keep going. If not, you have still done something positive. Staying motivated is easier if you set achievable goals. If you have trouble meeting the goals, scale them back. You can increase them later as you feel more motivated on your fitness journey but achieving any amount of success now can help you maintain good workout habits. Be flexible about moving. If you can’t do a big workout, make efforts to move more during the day. Try varying your workouts. The prospect of trying something new or doing something different can be convincing. Finally, shed an all-or-nothing attitude. Convince yourself to something, even if it’s small. You may find it’s  habit-forming , and then convincing yourself to work out will get easier and easier.

How do I motivate myself at home?

One trick to motivate yourself to work out at home is to think of it as a  mood booster . When you’re at home, purposefully moving your body can give you a break, along with energy and endorphins. Even if you’re home all day, make sure you schedule a time to work out so that the day doesn’t get away from you. Try different workouts at home to see what works best for you to stay motivated: apps, zoom classes, and workouts you can do to music. If possible, try walking or running outside to reap the extra benefits of a fresh-air workout while meeting your fitness goals. Whatever motivational tips you try to embrace and goals you set, remember to praise yourself for your fitness journey.

What are the killers of motivation?

Why do i feel so unmotivated to exercise how do i start exercising habits what are the top 10 fitness goals what is the ultimate fitness goal, what are the 5 smart goals in fitness, what are the 4 main goals of fitness.

• What Are The Dangers Of Attention-Seeking Behavior?
• What Is The Difference Between A Sociopath And A Narcissistic Sociopath

Meet The Trainers

• Testimonials

Cal State University, Long Beach B.S. Kinesiology Psychology Minor

Certifications, nasm certified, aaai/isma personal fitness trainer certified, cpr certified, stay far from timid. only make moves when your heart’s in it. live the phrase "sky's the limit".

Ti's passion is for helping people learn to choose the roads that lead to a healthier lifestyle. Training with Ti will be something like you have never done before. He strongly believes, take care of the body, and the mind will follow. A positive mind equals a positive life.

Ti provides solid, high intensity workouts ranging from all aspects of fitness such as weight training, plyometrics, HIIT and conditioning, just to name a few. He has years of experience with clients at all fitness levels and provides each individual with the necessary tools, guidance, support and knowledge for them to reach their goals. He has been recognized in the fitness industry through personal training, charity events, and men's physique competitions.

"The highest human act is to inspire."

Jandar has a unique passion for finding the individual strength in each of his clients and guiding them to reach their potential, both physically and mentally. He believes in leading by example through a coaching style that revolves around mindset, discipline, and grit. Throughout his 8 years of training, he's able to adapt to clients ranging from all fitness backgrounds. Jandar will meet you wherever you are in your fitness journey and inspire you to up-level.

As a National Qualifier at the National Physique Committee (NPC) competition, he took 1st place in the Spartans Championship (Class A). In addition, he has also coached several other competitors in the NPC. With a background in Kinesiology, his fitness and nutrition plans are supported by research and have become a built in formula for success.

Sokheng Chhun

Elite trainer, cal state university, dominguez hills b.s. business marketing advertising minor, nasm certified, never say never because limits, like fears, are often just an illusion..

Sokheng Chhun is a Certified Personal Trainer and Fitness Enthusiast who fell in love with health and fitness through his own transformation. He fondly recalls how fitness has humbled him and changed his habits in life through practicing discipline, dedication, and spreading positivism to others who share the same interest or passion in the community.

Sokheng is certified under the National Council of Certified Personal Trainers (NCCPT) and currently helps others reach their fitness goals as an Elite personal trainer under the Journey II Fit brand. His passion, dedication, and knowledge of fitness reflects in his work and clientele results.

Carla Nguon

Cal state university of long beach (csulb) // b.s. healthcare administration, action certified cpr certified, appreciate where you are in your journey, even if it’s not where you want to be. every season serves a purpose..

Long Beach City College

Don’t quit ’cause you never know how close you are. remember why you started in the first place..

Bo Pin has a strong passion to help clients reach their fitness goal. He strongly believes that if you take care of your physical well being, everything else will follow. He has years of experience and has been into fitness for 8+ years of his own, and now he’s able to help make an impact with fitness.

Bo Pin is a (NASM) Certified Trainer, who has worked with 200+ clientele. His training gives great results to everyone at all levels through HIIT Training, Circuit, Plyometrics, and WeightLifting. He has made a big impact in people lives by influencing those that this is a lifestyle change and not a quick fix. Set a goal, and work for it! He will soon be making an NPC Debut as he still continues to help others.

Download your free copy of Cozy Eats!

Click here to download your free copy of my smoothies made easy guide.

Journey to Fit: Steve’s Story

by Athena Concannon | Jun 17, 2015 | Inspiration

Journey to Fit features an F&F reader with an inspirational weight loss or weight gain story to share. The men and women featured in Journey to Fit each paved their own path to a healthy lifestyle, and I am thrilled they are willing to share their journeys on my blog. Everyone has a unique story and approach to healthy living, and each person had to start somewhere. I hope you find this series inspiring. 

********************************************

Today we’re chatting with F&F reader Steve. Steve works with my friend Erin, and Erin recently encouraged him to share his story in this series. I am excited to share the first male journey to fit with all of you. It’s pretty amazing. Enjoy!

Steve, tell my F&F readers a little about yourself.

Hey there. My name’s Steve Coldwell. I’m 44-years-old and live in central Massachusetts with my wife (together 20 years this summer), daughter (age 10), and three cats. I work in the non-stop arena of public affairs and communications for the top pediatrics hospital in the world, doing work that is enormously satisfying, but tends to find its way home at night more than it should and doesn’t always make it easy to take care of myself physically or mentally. My outlets from the day to day stresses are running, friends and family, and my Nerdy Metal Dad blog, which combines my three great passions—heavy metal, comic books, and being a dad. You’ll also notice in this story that I tend to do a lot of things in threes.

What prompted your “Journey to Fit”?

Three things.

But let me start at the beginning. I’m a “Fat Kid 4 Life.” My weight has always been a battle, and it’s always been a source of anxiety, self-consciousness, and poor self-image. I have friends who look at my before pictures from 2012 and say they honestly don’t remember me like that. Well, I do.

That’s how I see myself, every single second for the last 44 years. I’ve gone through periods where my weight and general fitness levels have gone up and down, and I’ve dabbled with workout regimens, diets, and Weight Watchers, none of which made a difference on a lasting basis. So, what happened in the fall of 2012 that got me moving?

1. On the first day of school in September 2012, I was rushing to get my daughter out the door and onto the bus when I pulled something in my right calf and went down like a ton of bricks. My parents, who had come over to see her off, ended up taking her to school, my daughter was completely traumatized, and I spent the morning in the emergency department waiting to get my leg checked out. I went home with a pair of crutches (which of course people at work found hilarious). It was a complete freak accident, but there’s nothing like a getting your daughter on the bus injury to make you question your lifestyle choices. Naturally, I had to ask myself if it would have happened had I been in better shape. I couldn’t believe it would have, and I was at a decision point. If I was going to be around as long as possible for my wife and daughter (and not ruin any more first days of school), I needed to make changes.

2. In October 2012, I had the opportunity to represent our hospital at the American Academy of Pediatrics National Meeting in New Orleans. Basically, this amounts to standing around all day talking to people about how great our hospital is. I’m being completely genuine when I say this is absolute heaven for someone who specializes in internal communications. I went on the trip with my colleague Erin (Athena’s friend and someone who shows up again later in this story), and at the airport on the way home, we decided to shoot a picture for a successful internal communications campaign that I had launched over the summer. The picture was a turning point. It’s just the two of us holding a sign, but to put it into your heads in the clearest possible Disney terms: one of us has a distinct Disney princess vibe going on, while the other one looks like the schlubby, overweight security guard who runs afoul of some precocious kids or a wacky Saint Bernard in a family comedy. I looked like the guy who always ends up slipping on marbles for big laughs during a chase scene. Decision point: If I was going to be representing our hospital on a national stage—particularly if I was going to be teamed up with someone who always looked stellar—I needed to make changes.

3. I’m playing fast and loose with the timeline here, because my third inspiration didn’t come about until close to the end of the first year in my journey, and it almost derailed me. But it’s the one that still drives me now, long after I’ve passed both of my original goals. Since August 2013, cancer has crept into my family’s life—more like barreled in, full force. We lost my dad to it a little over a month ago, and it’s circling my uncle as we speak. I have absolutely no doubt in my mind that my turn will come, and when it does, I want to be in the best shape of my life, because even when we can’t win, we Coldwells like to go out swinging.

What was your starting weight and where are you now? What lifestyle changes have you made since the beginning of your journey? 

In October 2012, when I formally started my journey to fit, I was 5’7” and 225 pounds, which categorized me as obese on any standard BMI scale. I had two goals, although eventually I realized that one of them was the wrong goal for me:

• My town holds an annual Thanksgiving fundraiser 5k, the Gobble Wobble. It also includes a 3K walk. My family had plans to walk the 3k the next month, but goal #1 was to run the 5k by Thanksgiving 2013.
• Losing 50 pounds (from 225 pounds down to 175 pounds) would officially move me out of obese, down through overweight, and safely into normal on the BMI scale. We’ll get to why this goal, even though I made it, wasn’t right for me.

I made three major changes to my life that fueled the entire journey. One in my fitness, one in my food, and one in the way I approached my daily grind:

1. Running My department operates off site from the main hospital, and we have a gym in our building. If I was going to get this together, I couldn’t join a gym near home. My work hours are chaotic enough that I knew if I was going to the gym at the end of the day on my way home, then I wouldn’t be going to the gym much. It had to be somewhere near work where I could slip in before most of the office arrived, drop off my stuff to establish a presence, and then go work out. It helped to have a boss who was completely supportive of this plan. Looking at the other options available to me—elliptical, stationary bike, stair climber—I chose running for one simple reason: I really, really, really didn’t want to do it. We Coldwells are not natural runners. My grandmother always said that a good pair of Coldwell legs would last your entire life—that’s because they’re sturdy like tree trunks and about as fast. We are more lumbering rhino than graceful gazelle. I picked the treadmill because it would be the hardest, but also because I knew if I picked an option where I could cheat and let the machine do some of the work, I would. I chose running because I couldn’t cheat—you’re either running or you’re not. And if you’re not, then you’re falling off the back of the treadmill.

2. Blueberries I know a lot of people need to overcome a sweet tooth in their journey to fit. For me, it was a crunch tooth. I love salty and crunchy. Outside of Reese’s Peanut Butter Cups, there’s no food I have trouble resisting like a good bag of Doritos, Sun Chips, Tostitos, etc. It wasn’t necessarily a case of going cold turkey, but I at least needed to get them out of my daily routine. I actually made two changes to my daily routine when it came to eating. I started spacing food out through the day: I’d have coffee and an Eggo with a little peanut butter on my drive in, a yogurt around 10 am, sandwich around noon, and some fruit in the afternoon. The fruit was the other change. Before I started my journey, it would have been a bag of chips with my sandwich. I dropped the chips and swapped in two bags of fruit. One is always blueberries, and the other alternates between grapes and blackberries. If I really need my crunch fix, I’ve got an emergency bag of almonds. Realistically though, the exchange of chips for fruit was one of only two significant changes I made to my diet. I’ll get to the second one shortly.

3. Get off your butt Even after 6 months of working out and running on the treadmill in the morning, something wasn’t right. I’d feel great coming back to the office to start my day, and then spend most of the next 8-10 hours sitting on my can, either at my desk or in meetings. In April 2013, I took a cue from my friend Tom and switched to a standing desk. On the first day, a colleague came by, rolled his eyes and asked, “how long is this gonna last?” Because I’m obstinate, as soon as the question was asked, the answer had to be forever. Two years later, I still stand for the majority of the day. I feel more energized, I don’t get the 3 pm blahs anymore, and when I get home at night, it actually feels like I’ve earned the right to put my feet up.

Did you encounter any challenges along the way, and how did you overcome them?

Determination is all well and good, but I don’t believe you can make any major changes to your life and expect them to last without the right support system in place. Initially, establishing that support was a challenge, because my wife and daughter were not on board. While they both agreed that me getting in shape was a fine idea, they also both felt that this was something I was doing without them and that I was leaving them behind on my journey to fit. And I was, because they weren’t ready to start their own journeys yet. It’s a journey that you can’t force someone to undertake. You start when you’re ready, and while they joined me in the second year of my journey, they weren’t ready at the beginning.

And so I found my support among the people I spent the most time with: my colleagues. In hindsight, there were three key roles that needed to be filled to help me on my way:

1. The Coach My friend Fawn is a Beachbody coach, fitness nut, and single mother of two. She filled the role of both inspiration and coach without even knowing it at first. Fawn is a frequent poster on Instagram and Facebook, typically something about her workout routine or motivational slogans (what I call inspirational cat posters). She’s also completely fearless about her before and after pictures (it took me two years to embrace that concept). Every time I decided that I didn’t feel like running, I’d check in with Fawn on social media, and think “we’ve got the same commute, we work similar hours, I’ve got half as many kids as she does and a boss that’s got my back in this. I have no excuses.” During that first year, Fawn unknowingly kicked me in the butt more times than I can count.

2. The Cheerleader As personal as this journey is, you need to have someone you can confide in, right from the start. This is a tricky role to fill. It’s got to be someone who will support you, cheer you on, and let you know when they’re seeing a difference, but also someone who will put the brakes on your usual excuses and BS. If you’d rather go running in 25 degree freezing winds than look this person in the eye and tell her you’ve given up, you picked the right cheerleader. I went with my friend Erin (yes, the same one holding the other half of the sign in my before picture). For the first year, right up through the first 5k, she was the only one outside of my family who knew there was an actual journey underway.

3. The Innovator You may encounter a number of Innovators along your way. These are the people who add something new and game changing to your journey, the ones who introduce a new element that helps you past a roadblock, and the ones who push you just a little farther than you think you can go:

First, there was Tom with the standing desk.

In the last few months of year two, when I had dropped 40 pounds on my own, but couldn’t seem to shed that last 10, Fawn introduced me to Shakeology, which I used to replace the Eggo and peanut butter in my morning routine. Boom. 10 pounds gone, just in time for my self-imposed second year deadline (and yes, I’m sure there are plenty of you who thought, “he should get rid of that Eggo” 850 words ago. Hindsight rules.).

Most significant was my friend K.C., who introduced me to Zenlabs’ C25k app just in time to save me from missing my first goal. In August 2013, my father was diagnosed with a brain tumor, which derailed me from a training regimen that was, honestly, haphazard at best. By the time things started to settle into a new normal, my running was essentially back to where it was in October 2012. I had less than two months until the Thanksgiving 5k and was starting from scratch. That’s when I discovered what my training had been missing: structure. Left to my own devices, I’ll muddle along, some days better than others, running varying distances with no rhyme or reason to it, just what I feel like doing. With an actual plan, being TOLD what I need to do, even by a smartphone app, I will absolutely freakin’ nail it. I had 7 weeks to master an 8-week training program. I did it, and I ran the 5k on Thanksgiving. Or more accurately, I ran most of it and walked parts of it. It was still a success, but that was the day I discovered the difference between running on the treadmill and running outside on Thanksgiving. They’re basically the same, except for the freezing cold air in your lungs, potholes, black ice, and hundreds of other people to dodge. Enter the next innovator on my journey, Lisa, who goaded me into taking my running outside in April 2014, which is where it’s stayed ever since.

Aside from the weight loss, what has been rewarding for you? What differences do you notice in how you felt then versus how you feel now?

It’s been two and a half years since I started this journey. Two and a half years, 55 pounds, 5 pant sizes, 2 t-shirt sizes, 6 belt notches, and a world of difference in my confidence and happiness. Self-esteem is always going to be shaky (once a fat kid, always a fat kid), but I’m finally learning how to take a compliment on the way I look without immediate suspicion. I’m not constantly self-conscious about the way I look—the way I fill out a shirt, or the way pants hang off me. I’m wearing clothes that fit, instead of conceal, for the first time… possibly ever. In the last year, there were three key moments that defined my success for me:

1. When Fawn and I first started discussing Shakeology, she asked me a question that completely shook the way I looked at my goals: “Why is 50 pounds so important to you?” I’m not a metrics and measurements kind of guy. In my work and in my life, it’s always more about gut instinct and whether or not something feels right than what the data shows. And yet I spent most of the first two years focusing on a very specific number, simply because of what it meant for me on the BMI scale. I never took into account that by summer 2014, I was an honest-to-God runner. I felt amazing, I was in the best shape of my life, and working from an athletic BMI scale, I was already a “healthy weight.” I went ahead and lost the last 10 lbs (15 pounds now), but by then, it didn’t matter. What mattered was that I felt great, and that goal was much more in keeping with who I am.

2. I’ve travelled to the AAP National Meeting with Erin twice more since we took the picture that helped kick-start my journey. The truth is, even when you confide in someone about your goals, you never really know if it’s going in one ear and out the other. Just because it matters to you doesn’t guarantee that it matters to them. That’s why I was so touched in October 2014, on our trip to AAP San Diego, when—out of the blue—Erin proposed a toast to it being the second anniversary of me starting my journey. That fact is, you’re going to do 100% of the heavy lifting on your journey, but it’s a lot more fun if you bring a friend along to celebrate the milestones with you. Two years after the first attempt, we retook that picture holding the sign, and y’know what? We both look great in this one. (And in a neat turnaround, in the 2014 version, she’s using the sign to hide just the slightest hint of a baby bump—the start of a journey that I’ve had the honor of being her Cheerleader on.)

3. I ran my first 5k on Thanksgiving 2013. My wife, Michelle, ran her first 5k onThanksgiving 2014, having started her own journey to fit in January of that year. We ran together, and even though I had been running for over two years at that point, we stuck together right up until the end, when she asked me to leave her in order to beat another mom she can’t stand across the finish line. In the last mile, the daughter of some friends of ours, who plays competitive soccer at a national level, paced me. She and I traded leads for the last mile, and I crossed the finish line less than 2 seconds behind her. In other words, at 44, I can run like a 13-year-old girl. That’s not too shabby.

What tips would you offer others who are trying to lose weight or exercise more?

Everything takes time—much more time than you’d think, and much more time than you want. Especially when you’re trying to undo a lifetime of bad habits. And especially when you’re in your forties. It took months before I stopped craving something crunchy with my lunch and actually started being in the mood for that bag of blueberries. By the time I ran my first 5k, I had still only lost the first 20 pounds towards my goal. I didn’t hit the full 50 until literally the day before the end of year two. I ran for 14 months, thinking, “I really don’t want to do this, but I need to,” and I was three months past my first 5k the first time I had to skip a run and actually thought, “Aw, come on! I really wanted to get my run in today!” Today, my run is one of the things that gets me through the day without taking a swing at anyone, and that 5k I worked so hard to beat is nothing more than an easy morning run. It takes time to make new habits. It takes time to change. But because I took time, the change has stuck. You’re not perfect, and you will backslide from time to time, but keep going, and lean on your support system. You’ll make it.

What are the next steps in your journey?

I once said I’d be satisfied if I could run a 5K—that I wouldn’t have anything else to prove. I lied. I didn’t know it at the time, but I lied. It’s not that I didn’t have anything else to prove, just that I didn’t have anything to prove to anyone other than myself. Things changed after I read Christopher McDougall’s “Born to Run,” recommended to me by my other friend Erin (no, not all of my friends are named Erin). I’m the first person to roll my eyes when someone says that a book or movie or the songwriting prowess of Bono changed their life. Consequently, I won’t say McDougall’s book changed my life, but I will say that it fundamentally altered my perception of running and what I’m physically capable of achieving. I’ve found myself becoming my own Innovator, opening myself up to training methods I would never have considered a year ago, whether it’s something as simple as running with a partner (totally inconceivable to the brutally self-conscious 2012 version of me) or as completely out-of-left-field as running in bare feet (5 effortless miles around an indoor track recently—try it).

If I’ve learned anything on my “journey to fit,” it’s that the journey doesn’t end. We just set new goals—bigger goals. And while I’ve been very public about my journey for the last year, as I aim for targets that I never even considered possible before, I’m finding that what works best is what worked originally—keeping it quiet and keeping your confidantes close. I’ve started training for the next two goals—my wife and daughter know what they are. So do Erin and K.C. When I started this journey, my goals were about health and fitness. Now, feeling happy, healthy and fit, the next stage is about pushing myself to accomplish things I never thought I was capable of.

I’ll let you know how that turns out next January…

Readers, any comments for Steve? Leave them below! Thank you so much, Steve, for sharing your inspiring journey.

If you or someone you know has a weight loss or weight gain story to share, please email me at [email protected]. I would love to feature you. This series will run as long as I receive enough content to keep it going.

For past Journey to Fit posts:

• Mary’s Story
• Liz H’s Story
• Laura’s Story
• Jen and Kelly’s Story
• Jackie’s Story
• Bill and Lauren’s Story
• Jessica’s Story

How To Go From Fat To Fit: Step By Step Transformation

Going from fat to fit is one of the hardest transformation a person can undergo. Once someone has become fat, their body has usually adapted to being fat which makes getting and staying lean tougher.

Discouraging?

Yea, you bet!

But if this happens to be you, don’t gloom! The good news is that with the correct strategies in place and with a bit of willpower you can make a huge change in just a few months!

In fact, if you’re starting from this point you can build muscle while losing fat for at least the first 3-6 months, and you likely have decent muscle development from the start, which means that you’ll most likely look awesome once you’ve become lean.

Here’s the process that I followed to get lean and still follow to further improve my physique. I got this recommendation from my mentor Radu, which he mentions in this post:

How do You go From Fat to Fit?

In short, here’s what to do:

• Lose body fat until your waist reaches ~45% of your height.
• Once your waist reaches ~45% of your height, eat at maintenance calories for 2-3 weeks.
• Once the maintenance phase is over, move into a lean-bulking phase and start gaining the muscle mass needed to create great muscular proportions.
• Once you’ve bulked yourself up to 14-15% body fat (waist is ~48% of height) it’s time to cut back to the 9-11% range again (waist is ~45% of height).
• Repeat this process until you’ve built enough size to not look small when you cut down to 9-11% body fat.
• Enjoy life to the fullest in the meantime!

In this article I’ll go deeper into exactly how to set up these six steps so that you can get started moving from the fat to the fit physique right away.

Are you ready? Let’s go!

SARMs Cutting Stack

• Cuts down excess fat 
• Enhances metabolism 
• Fast and effective results 
• Fuels fat burning 

Prime Shred

• Activates Body’s Fat-Burning Hormones
• Fast, whole body fat burning
• Vegetarian & vegan friendly

• Preserves muscle mass
• Lifts natural testosterone
• Increases muscle size
• Enhances metabolism  

Table of Contents

Defining The Journey From Fat to Fit

Okay so first of all let’s define the journey from fat to fit.

Knowing where you are now and where you want to go will help you see the changes that need to be made to your physique. By knowing this you will set your expectations straight from the beginning.

Now, I’m assuming that your goal physique is one that looks something like this:

This kind of physique has a slim waist, thick shoulders and upper back, masculine square chest, well developed arms and athletic looking legs.

The good news is that in order to reach a physique similar to the ones in the picture you don’t have to completely give up on your life and dedicate all of your time to training and dieting.

All you have to do to achieve this kind of physique is shrinking your waist, improve your muscular definition and get strong on certain exercises to develop your muscle mass. The process is truly that simple, but getting there requires at least some time and effort, which is often where it gets tough for most people.

Okay, so if you want to look like the guys in the picture above you must successfully do two things, one reach 8-10% body fat (waist is ~45% of height) and two reach the following strength standards in the gym:

The Strength Standards

• Incline Bench Press 5 reps – 1.25 x body weight
• Weighted Pull-ups 5 reps – 50% of your body weight attached
• Standing Shoulder Press 5 reps – 0.85 x body weight
• Bicep Curls 5 reps – 0.65 x body weight
• Waist 45-46% of height (8-10% body fat)

So this is your goal, I don’t know what your current condition is but you’re likely not close to these standards yet. I’m sure you need to lose a good amount of body fat and get stronger than what you currently are.

But, I want you to remember that when starting out with the fat physique you actually have two major advantages going for you, and these are:

• You likely have decent muscle development from the start – Most guys starting with the fat physique achieve a fairly muscular looking physique immediately once they become lean. This is because they often times start out with more muscle mass from overfeeding.
• You can build muscle while losing body fat –  For the first 3-6 months fat guys can build muscle and lose body fat rather effectively at the same time.

Keep these two points in the back of your mind as you’re going through your fat to fit transformation!

So with that said, let’s take a look at exactly what you need to do.

How Your Transformation Will Take Place

As I briefly described in the intro, here’s the steps you will take to successfully go from fat to fit:

1. Lose body fat until your waist reaches ~45% of your height. Depending on how much fat you have to lose, this cut may take anywhere from 3 to 9 months.

I explain why we start with a cutting phase first in this post: Bulk or Cut: Should You Build Muscle or Lose Fat First?

2. Once your waist reaches ~45% of your height, eat at maintenance calories for 2-3 weeks.

3. Once the maintenance phase is over, move into a lean-bulking phase and start gaining the muscle mass needed to create great muscular proportions. This lean-bulk should take you around 8-16 months depending on your training experience.

4. Once you’ve bulked yourself up to 14-15% body fat (waist is ~48% of height) it’s time to cut back to the 10% range again where your waist is around 45% of your height. Ideally, as you’re gaining size you should never go above 15% body fat again. For optimal results your cut and bulk cycles should be kept in the range of 8-15% body fat. This way you’ll have good muscle definition all the time and your face will stay relatively lean.

5. Repeat this process until you’ve built enough size to not look small when you cut down to 10% body fat.

6. Enjoy life to the utmost.

So, that’s the process, let’s look at how to set it up.

How to Lose Body Fat

Losing fat all comes down to nutrition. In order to lose body fat you must consistently   take in fewer calories than what your body burns during your days. In other words, you must be in a prolonged calorie deficit . To succeed with this you should be able to enjoy yourself in the meantime so you can stick to the fat loss plan long-term.

Also, in order to support muscle growth, hormonal balance, well being and gym performance you must take in the right amount of macros (protein, carbs and fat).

How To Set Your Calorie Deficit:

Starting out with the fat physique you can use a larger calorie deficit in the beginning and still see great results. You should be able to lose around 2-3 lbs (1-1.5 kg) of body fat per week in the beginning, and 1-1.5 lbs (0.4-0.7 kg) as you get leaner (around 15% body fat and below). As long as you make strength gains in the gym, you’ll build muscle during this time, while your weight goes down fast.

To achieve this I recommend the following calorie deficit:

• 25-30% below maintenance calories in the beginning (Above 15% body fat)
• 20-25% below maintenance calories as you start to get leaner (Under 15% body fat)

Use this formula to find out your maintenance calories:

• 15 x lbs of body weight // 33 x kg of body weight

Note: The 15 x lbs of body weight will just be an estimate and it’s very unlikely that these numbers will be dead on. However, it’s a very big chance that you’ll be within shooting distance of the number you calculated.

To solve the error in calculation you can simply lower your maintenance level calories with 10% if you’re not losing body fat quickly enough, and increase by 10% if you’re losing body weight too quickly. Eventually you’ll be able to find your approximate maintenance level calorie intake.

How to Create Your Calorie Deficit

Your calorie deficit should created mainly through your diet and not through cardio . Excessive cardio interferes with resistance training performance.

The calorie deficit already has negative effects on your hormones and decreases muscle protein synthesis, so creating most of your deficit through cardio only increases the risk of muscle and performance loss.

A good rule of thumb is to create 80% of your calorie deficit through diet modifications and only 20% of it through cardio.

How To Set Your Macros:

In order to lose body fat while building muscle and feeling well during the process I recommend that you eat close to the following macronutrient ratios:

• PROTEIN: 0.8-1 gram per pound of body weight
• FAT: 20-30% of total calories
• CARBS: the remaining calories left

You don’t have to hit your fat and carb intake perfectly, these two macros can vary from day to day. However, I do recommend that you stick to 0.8-1 gram of protein per pound of body weight. This is because protein is highly satiating and the macro that will help you build muscle as you get lean.

Stay Consistent!

All you must do for fat loss is consistently hit the number of calories and macros you calculated. Don’t worry about things such as glycemic index, at which times you should eat, what supplements to take, that stuff is minutia. Your calories and macros will stand for 85% of your results and is what’s important for now.

If you want to see some of my absolute favourite fat loss meals, check out this article after you finish reading this one: The Best Meals For Getting Ripped

Now let’s discuss training.

How to Gain Strength and Muscle Mass

If muscle growth is your goal, you should do your best to get stronger in the gym. That’s it.

If you  really want to go from fat to fit, then you must improve in the gym over time . And here’s where people screw up:

They’re trying to train exclusively for size…

Unfortunately, this doesn’t work. The reason for this is that muscle only  grows for two reasons:

• To produce more force – by  increasing the size of the contractile tissue so it can lift heavier weights.
• To improve endurance – by  increasing the capacity to store glycogen around the muscle fibers.

As you can see, both  training that increases strength and training that increases muscular endurance will lead to growth . As long as you’re  improving  overtime!

With that said though, for natural trainees and especially individuals with the fat physique, training for strength  in the  4-10 rep range  is WAY better.

The first reason for this is that you’ll do more effective reps in less total time. Training within the 4-10 rep range has been shown in research to be way more effective than both the lower and higher rep ranges.

The second reason why the 4-10 rep range is a good choice is because the most common struggle a fat individual face is a big appetite. And guess what, higher rep pump training usually leads to insatiable appetite while a more strength oriented training routine don’t. Training in the 4-10 rep range will simply lead to easier fat loss.

Lastly, the 4-10 rep range is very easy to make progressive overload and get stronger overtime in . And this is key for muscle growth! In the 4-10 rep range you can make larger leaps in weight that are easier to track, making it a great rep range for fast strength progression.

The importance of training frequency

The fastest way to make strength and muscle gains as a beginner to novice trainee (0-1 year of training) is to train a few key exercises very often, about 2-3 times a week. There are two main reasons for this:

• The majority of the strength gains a person makes in the beginning are neurological . In the beginning you’re weak not just becuase your muscles are small, but mainly because your nervous system is not trained to recruit muscle fibers properly yet. So, if you train each main exercise 2-3 x a week you will have a lot of opportunities to practice the movement. This helps you make the neurological adaptations as quickly as possible and get to the point where muscle fibers must increase in size to contribute to strength gains. This is the point where your muscles must get bigger to contribute to strength.
• The reason you can train with higher frequencies, like 2-3 times per week, is since you initially don’t lift heavy weights, you don’t create much muscle damage either. For this reason you don’t need much recovery after training. Two days of rest are usually enough to allow you to recover and be able to perform better the next time you hit the gym.

I’m sure you’ve noticed this yourself. In the first weeks of lifting you set a PR each time you hit the gym. For this reason it make sense to train an exercise more often and progress as fast as possible.

Lastly, since you will be training each muscle group two or three times a week with high intensity, your training volume (the number of exercises, sets and reps) done each session must be kept fairly low. If you don’t keep volume low, you won’t be able to recover as well.

So with that said, if you’re a complete beginner, here’s the training routine I recommend that you use for the first 3-6 months  (this routine should still be used if you’ve been training for longer than 3-6 months, but mostly done “pump” work with isolation exercises) :

Workout A – Upper Body

• Bench Press – 5 sets of 4-6 reps
• Weighted Chins – 5 sets of 4-6 reps
• Standing Overhead Press – 3 sets of 6-8 reps
• Cable Rows – 3 sets of 6-8 reps
• Incline Dumbbell Bench Press – 3 sets of 6-8 reps

Workout B – Lower Body

• Barbell Squats – 5 sets of 4-6 reps
• Romanian Deadlift – 3 sets of 4-6 reps
• Leg Press – 5 sets of 6-8 reps
• Seated Calf Raises – 5 sets of 12-15 reps

And here’s how to progress and get stronger over time with this routine:

• Monday – Workout A
• Wednesday – Workout B
• Friday – Workout A
• Monday – Workout B
• Wednesday – Workout A
• Friday – Workout B
• Rest 3 minutes between sets. Except calf raises where you rest 1-2 minutes.
• When you hit the required reps for all sets, increase the weight with 2.5 kg (5 lbs) on all sets the following workout. If you lose a few reps on the upcoming workout, no worries. Your goal for the following workout is to add back the reps in those last sets so you can increase the weight once again.
• Use a lifting app or paper to track your progress.
• After a few months (around 3-6) you will adapt and be able to handle more training. At this point you can and should update your routine to a more advanced one.

What’s Next?

This nutrition and training plan will provide you with awesome results during your first few months of transforming your body from fat to fit. After that, you will need to make some adjustments to your diet and training.

Do you want to build a lean & muscular “Hollywood” actor type physique like Stephen Amell in Arrow?

If you do, consider using a tried and true training and nutrition program.

The ShredSmart Program is the definitive step by step program for dropping body fat while building hard, dense muscle mass and best of all, enjoying life in the process.

Click Here to learn more about the program .

Niklas Lampi

My name is Niklas Lampi and I work as a fitness writer, nutritional consultant and personal trainer. My favourite exercise is the bench press and my favourite food is pizza!

7 thoughts on “ How To Go From Fat To Fit: Step By Step Transformation ”

Hey after the 6 months what routine do you sggest?

One with more volume and more sensible fatigue management. It’s not as important how the routine looks, what’s most important is that training variables such as volume, intensity and frequency is good for your new training age. I recommend checking out the ShredSmart program to learn this. You can learn more about it here: https://www.ironbuiltfitness.com/ShredSmart

Great! Thank you so much. Keep up the good work.

Thanks! Glad you liked it 🙂

Thank you so much!

No problem, glad you liked it!

Hey, do you have any version anywhere with female stats for the strength goals or do the same goals apply? Same for the .45% rule for waist? It would be nice to include some pictures of women as well for reference, the information is very useful but it is a little hard to gauge how much of it applies fully to my gender.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Save my name and email in this browser for the next time I comment.

Recent Posts

Best Fat Burner For Intermittent Fasting & Fat

For people who have trouble adopting a prolonged fasting regime, intermittent fasting can be the perfect solution.  Since this type of fasting involves cycling between periods of eating and...

PhenQ PM Review

On your way to work, do you feel yourself missing out when watching people running, stretching, or walking their dogs? Working a 9-5 job leaves you little time to focus on self-improvement,...

Chronicling my journey to a more fit me

Journey to Fit

My new yet continuing journey.

For the past year I have been on the journey to get VSG, vertical sleeve gastrecomy surgery. It has been a very long and complicated road that I meant to journal along the way. I did take notes, and eventually I may write it all out. It has been extremely helpful for me to do research and find other people who have gone through the process, and I would love to be able to provide that to others who are also going on this adventure. However, every insurance and surgeon has different requirements so knowing exactly what to expect is something that has been a big struggle.

I’ve chosen to start writing about it now because tomorrow is a critical appointment for me. A year ago I saw my primary doctor for the referral to the surgeon. Once she approved me to go through the process for bariatric surgery my insurance required me to have three physical therapy appointments, six appointments with a nutritionist, and a psycological evaluation. After completing those steps I was finally able to have a consulation appointment with my surgeon, and get set up to go through her pre-surgery requirements. See why I was saying it’s been a long and complicated road? I can dive deeper into those steps later, it’s tomorrow I need to focus on now.

When I finally got to the consulation with my surgeon, I was very excited to meet her. So excited, I didn’t ask for the very specific breakdown of next steps that I needed. She did agree with me that VSG is the best choice for me, and very thouroughly explained the program. I feel very lucky to be with the surgeon I chose, she has a lot of support for her patients. Part of that is her nutritionist. Even though I already had six appointments with a nutritionist per my insurance requirements, these appointments are to get me very prepared for my pre and post surgery diet.

At my first appointment with the nutritionist I explained to her I’m very anxious about the unknown, and that I need very specific information about what the next steps are. She was great about it, and comisserated with me. As we went through all of the information about the process, she let me know the doctor set a weight loss goal for me of 10 pounds, which was changed to 13 since I’d gained that in the month between those two appointments. I had one month until my next appointment. That appointment is tomorrow.

I am very nervous because I am not sure if I will make that goal weight, and what will happen if I don’t. If I have made that goal, then we will move forward with the presurgery appointment and the surgery itself. Not making the goal likely means another month of waiting. I feel so ready to move on to the next part. I really want to have made that goal and move on to the next step when I get to that office tomorrow afternoon.

What I am mainly beating myself up about currently is that I came out the gate after getting that goal with an extreme level of confidence. I was provided with a guide for what to eat and what I should spend this month doing, and I did that. But, when I get on my scale at home it has been slow to move, if at all. Initially, I was sure I could lose 15 pounds, and crush the goal. Now that the appointment is tomorrow I don’t think I’ve made it and I feel like I’ve failed myself.

Yes, I understand that it’s okay, that my journey doesn’t end at the scale tomorrow afternoon, and I can confidently say I did the best that I could this past month to reach the goal set for me. I can also confidently pick apart all of my choices, and analyse what I should have done better. But, I can’t go back. I can only move forward. Whatever the outcome is tomorrow, I am still one step closer to weight loss surgery, and hopefully a healthier, fitter life. I am definitely anxious, but overall I am so happy with all of the progress that I’ve made so far.

Not a Cheat Day

Today marks the end of week one, and overall I am proud of myself. I am doing my best to push myself whilst also going easy on myself. It’s an interesting balancing act, but I think I am doing a good job walking that tight-rope. I take some time each evening to reflect on the day, and what adjustments I need to make in order to do better the next.

The primary thing I need to work on is expectations; and I don’t mean expectations for weight-loss or fitness results. What I mean is expectations I have set for myself, and constantly reevaluating those expectations. For example, I set a goal to write a blog post every day, and very quickly decided there was no way that was realistic. Instead I decided that I would continue daily with my short, personal journal and only put the effort into a blog post once per week. I also scheduled myself to jump back into the marathon training, albiet at an extremely slow pace. That hasn’t been working out great, and for various reasons along with a couple of excuses I have been unable to walk every day. I will continue to strategize how to get myself on track with the walking plan. Next week I am going to adjust the time of day and see if that helps.

My major victory this week was sticking to my eating plan. I hit my water and food goals every day this week. Part of that plan did include some “cheating,” but as it was part of the plan, can it still be called cheating? I know in order to stick to eating right I need to be able to give myself a break sometimes. On Friday night I made a couple of batches of cookies for a friend’s birthday. Yes, I ate a couple of the cookies. No, I have no regrets at all. I knew I would be baking the cookies, and I knew it was completely unrealisitc to bake said cookies without trying them…call it quality control. I otherwise ate right the entire day, and met my fitness goals. Plus, oatmeal rasin cookies are practically health food.

On Saturday I met up with a couple of friends and we went to Farmstead Restaurant in St. Helena. It was a great experience. They have lots of outdoor seating and outdoor space to hang around in and drink wine while waiting for your table. We got there before our reservation, went to the General Store (cute little building onsite where it looks like they might have done wine tastings in the before-times), purchased a bottle of wine, and found a beautiful spot outside to sit and sip until our table was ready. We were sat at the table a little bit after our reservation time, but with the wine and the lovely weather we didn’t even notice.

Instead of each selecting our own meals, we decided to get a bunch of small plates and one entree so we could share everything. Yes, I could have pretty easily stuck to the keto plan, but I would have missed out on some excellent food. I had also already planned for this meal, and do not feel any of the guilt. More importantly, because I put no pressure on myself to eat with restrictions, I didn’t have a moment of “F it, I will order what I want,” which often leads to me quiting altogether. Because I gave myself a few hours off, I am still on track.

Today I got up and ate an on-plan breakfast. I then went on a long walk, roughly 4 miles. When I got home it was lunchtime and I had a salad. I’m now considering what to make for dinner, which may actually be another salad. I know myself. I know that had I not made the agreement with myself ahead of time for yesterday’s fun lunch, today would have been a guilt-ridden day of no walking and eating junk food.

In conclusion, I am very happy with how this week went. Overall it was a success. I do have things that could have gone better, but I know that is what I need to work on next week.

Day 1 – Done

Today was pretty successful. But, day 1 is typically the easiest. Motivated, prepared, not much to think about. As long as I didn’t forget what I was doing and accidentally eat a box of girl scout cookies there was a very good chance all would go well. I even remembered to take my measurements and day 1 photos. I am not sharing the day 1 photos until I have amazing progress photos to put next to the photos I took this morning.

Although successful, today was not without its minor struggles. I woke up with a headache. I am proud of myself that I didn’t let myself start tomorrow or some other day when I don’t have a headache. I still have the headache actually. Which is probably what is making me reconsider my goal of blogging daily. Plus, I don’t know that I’ll have that much interesting material. I don’t want to bore myself.

Despite the headache, I carried on. After my work day I made myself a pretty delicious dinner and cooked a chicken breast to put on a salad for lunch tomorrow. I’m not one to post recipies, but my very tasty dinner was ground turkey, taco seasoning, frozen veggies, and salsa. Basically, brown the turkey, add the other stuff and cook it until it’s done. I only wished I had remembered to buy romaine lettuce so I could make lettuce wraps or tortilla-less tacos or whatever.

To close the evening, I will finish prepping for tomorrow. This means laying out my clothes to groggily put on at 5am to take my walk, and…well, that’s about it I guess. I am definitely changing my goals so that I blog once a week. Twice tops. See ya next week.

Starting over (yet again)

Like many, many other people out there, I let our current world get to me. At the beginning of the pandemic I managed to get outside to on long walks or slow walk/runs pretty consistently. Alas, I live in Northern California, so sometime around the 100+ degree heat mixed with the entire State catching fire I stopped going outside.

Not to be chock full of excuses, but here’s a bunch of excuses. Once trapped inside I did not work out. I live in a 2nd floor apartment, and having lived in 1st floor apartments I try to not stomp around exercising in my place. There is a gym in this complex, but it has been closed due to the pandemic the entire time I’ve lived here. My regular gym is also closed. By the time the air cleared and the temperatures got more manageable my motivation had disappeared.

On New Year’s Day I attempted to get right back on the horse. I went to a nearby walking trail and got my 10,000 steps in for that day…all at once. The trail I chose had no amenities at all. Nowhere to sit. No bathrooms. Overall it was a very unpleasant experience. For example, at one point I nearly cried; and another point. Okay, probably 4ish times I nearly wept. When I got home I was tired and far sorer than I had anticipated. It hadn’t been that long since I was consistently getting in the 10,000 steps. I had gone much further on that trail several times before and didn’t feel half as exhausted.

Basically, I was being extremely hard on myself. I expected to put down the chicken strips and french fries I’d been living off of since October and just be exactly in the same physical place I was when I shut myself inside my apartment to hide from the smoke, heat, and virus. With two out of three of those things no longer a factor, I thought I could just immediately pick up where I left off. I was wrong.

So, instead of creating a plan to start again I decided the best course of action would be to abandon my goals and do more sitting on the sofa. TV wasn’t going to binge-watch itself. Plus, gyms are still not open, or opened and then closed again, or open for outside use only, but the gym I belong to doesn’t have that option near me. Honestly, I can’t keep track of which fricken level of closure we are so I just assume completely closed (as of right now, I am correct but that might change next week or something? IDK, and frankly I am over keeping track. The covid fatigue is real. Side note: the color system is super weird. Red should mean stop everything, but purple is what shuts it all down?? Is this because Purple is Red + Blue and we are all blue due to being stopped from doing pretty much anything except for going to the grocery store or pharmacy?? Shit, I think I figured it out finally!).

In the midst of all of this chaos, I have been diagnosed with hyperparathyroidism . Basically, one of my parathyroid glands is swollen, which leads to a bunch of other problems. The only thing to do about it is to have it surgically removed. It is an out-patient surgery, and seems fairly straightforward. However, I have never had any type of surgery before, except for wisdom teeth extraction, and I am a little bit completely freaked out. Knowing that I only have control over myself, I figure the best thing I can do to keep myself calm is to get into better shape and lose some weight. Basically to get back on track.

Other than the New Year’s Day Debacle (NYDD), I have mostly only been in the planning stages of getting back on track. I guess I still am, but I have prepped enough that starting tomorrow, I will be back on Keto and back to training for a marathon. To avoid a repeat of the NYDD I have made a commitment to myself to be easy enough on myself to not quit, whilst being hard enough on myself to push me towards my goals. I think this will be a very difficult balance to find.

One of the methods I have decided to use to help me with this is what I am doing right now. I want to keep this blog as a diary of all of my triumphs and failures. I apologize in advance for any whiney posts about being too sore or too hungry, but I know that a lot of the work I need to do is mental. This is a great tool to work on that portion of the journey.

So, welcome, internet strangers, bots, and handful of friends to whom I will be sending a link. Apologies in advance to those friends. I know I will be whining at you personally as well as on this blog. Your support is very much appreciated, and your belief in me keeps me going when I think I can’t do it.

• Already have a WordPress.com account? Log in now.
• Subscribe Subscribed
• Report this content
• View site in Reader
• Manage subscriptions
• Collapse this bar

• Closest Gym:
• Change Location

• August 17, 2023
• Featured , Careers

GYM STORIES: From Member to Mentor

Personal trainer and YouFit team member Stephen Sheehan gives us an open and honest look at his inspiring, touching fitness journey.

YouFit saved my life. 

I was at my lowest point physically, mentally, and emotionally. Coming out of a long-term relationship that had its highs and lows, I had achieved a new PR in something I wasn’t proud of: my weight. 

At 285 pounds, I no longer looked (or felt) like the same person who poured everything into being in prime rugby playing shape over the last decade. After maintaining a consistent workout routine for years, I had gone months without training. 

As for my diet? 

It consisted of everything you know you’re not supposed to have–and then some. Late-night fast food runs and routine GoPuff deliveries, combined with dozens of pints of ice cream and far too many slices of pizza, led to a size-42 waist, a sizable amount of self-doubt, and a shrinking sense of self-worth. 

Luckily for me, I found a safe haven where I could channel my struggles into something positive. And as fate would have it, the place where I felt I truly belonged ended up being across from the McDonald’s I frequented so many times, especially during the first year of the pandemic. 

Instead of taking a right to order a few McDoubles, I took a left into the YouFit Sunrise plaza–and I never looked back. 

Although I had been a member before, it felt like stepping into a new world. I instantly felt welcomed and encouraged by Paul (Assistant General Manager at YouFit Gym Sunriseassistant general manager), which certainly gave me a little confidence heading into my first workout. Plus, friendly front desk associates like Rob and Justin made the gym feel like a home away from home. 

Of course, once I got about 10 minutes into my first session, I knew YouFit wouldn’t exactly provide that same warm, cozy feeling of home. 

But that’s exactly what I needed. 

What began with a three-exercise circuit where I could barely hold a plank without shaking uncontrollably (or sweating profusely) gradually grew into lengthier, more challenging versions of HIIT (high intensity interval training). While the first month or so often had me questioning whether I would ever lose my bulging gut, I refused to let sore muscles, my work schedule, or any other excuse stand in the way of me and the front door of YouFit. 

Consistency, along with a persistent positive mindset, set the stage for so many life-changing moments. By showing up every day, I formed bonds with other members–some of whom were already in fantastic shape and others who shared my desire to shed several inches off our waistlines. I met new friends, including my workout partner, Tony, enjoyed many interesting conversations between sets, and received a ton of motivating fist-bumps, handshakes, and smiles from staff and fellow YouFit members. 

Naturally, as the number on the scale dropped, my self-confidence increased. 

As my body underwent noticeable physical changes, my mood improved. 

As my routine became ingrained, my self-discipline grew stronger. 

About six months into my journey to becoming the best version of myself, Paul brought up an interesting topic as he handed me the foam roller for my daily dose of torture/active recovery. “You should be a personal trainer here,” he told me bluntly. 

While I had worked as a PT at another gym before, I hadn’t even considered that my progress had suddenly put me in a position where I could help inspire and instruct others on how to get healthy and achieve their own fitness goals. 

Ultimately, it didn’t take much convincing from Paul to sign up for the required courses. Just as I told him, I returned with the certification and paperwork ready to go, completed the application process, and soon found myself transitioning from YouFit member to YouFit Personal Trainer. 

Needless to say, I can’t thank Paul and General Managerour GM Corey enough for igniting a fire inside of me that continues to burn stronger every day. 

Since I joined the team in August 2022, I have been privileged to assist dedicated clients and members of my community with becoming healthier. Along the way, I’ve been able to gain a deeper appreciation for what every employee at our location contributes to make YouFit Sunrise such a special place. 

That’s exactly why I continue to work out at the same place I work. 

The positive energy is contagious in the best way possible. To see my clients diligently working out on their own as I knock out a set of squats motivates me to stay accountable. To see other members who work with our other trainers celebrate their own successes makes me look forward to designing the next stage of my clients’ programs. 

Ultimately, if you told me a year ago that I’d be in the best shape of my life at 31 (I’ve gone from 285 to 225 in 10 months), I would have called you crazy.  But as I’ve learned in 2022: You can achieve anything you want if you put your mind to it. 

It’s you vs. you. 

Winner takes all. 

More from The FitBlog

YouFit Hero Saves Gym Member’s Life

Spring Into Fitness: 5 Jumping Exercises To Energize Your Workout

Wellness RX: Workout Habits To Spring Clean Out Of Your Gym Routine

10 Exercises Inspired By The World’s Best Women Athletes

Wellness RX: Going Green To Build Muscle And Strength

Find us on:

© 2023 YouFit, All Rights Reserved | Web Development by SWETI .

Member Policies

ADA Compliance

Terms of Service

Privacy Policy

© 2023 YouFit, All Rights Reserved | Web Development by SWETI.

Get 30 Days FREE

Join for only $1. Sign up for this one-time offer.

FLASH SALE! Join for $0. No Contract. Limited Time Opportunity.

• View all locations

Search using your zip code, address, or club name.

Zumba - Dance Fitness Workout 12+

Exercise, cardio & weight loss, zumba® fitness, designed for iphone.

• 4.8 • 469 Ratings
• Offers In-App Purchases

iPhone Screenshots

Description.

Transform your fitness journey with the ultimate Dance-Fitness Party. Join millions worldwide embracing the joy of fitness with the Zumba App. Whether you aim to lose weight, stay fit, or simply infuse your workout routine with fun, our app brings the global fitness fiesta right to your fingertips. With Zumba, turn every workout into a dance party — energizing, engaging, and effective. Features Designed for Every Fitness Level and Style: • Wide Range of Workouts: Enjoy 100+ workout classes ranging from step breakdowns to quick 30 min Zumba sessions or high-energy 50 min classes — with new classes added every week. Whether you’re looking for a sweat-inducing dance workout or a gentle exercise to start your day, the Zumba app has it all. • Zumba Virtual+ Access: Enjoy on-demand access to a vast library of Zumba classes, HIIT sessions, and more. It’s all there to make you sweat, smile, and achieve your fitness goals. Experience dance fitness like never before with top global instructors and irresistible, exclusive music that you won’t find anywhere else. Reach your goals with vibrant, energizing, and unique workouts, tailored to keep your fitness journey fresh, fun, and fulfilling. • Workout Anywhere, Anytime: Your fitness journey travels with you. Home workouts or on-the-go, Zumba fits your lifestyle, providing the flexibility to work out wherever and whenever. • Track and Achieve Your Goals: With our intuitive fitness tracker, schedule your workouts, track your progress, and watch as you get closer to your fitness goals. • A Community That Moves Together: Be part of a vibrant community that motivates and supports each other. Share your fitness journey, celebrate your achievements, and find inspiration from others around the globe. With the Zumba App, you’re never alone on your path to fitness. Personalized for You: The Zumba App adapts to your fitness level, preferences, and mood. Choose from a variety of classes that suit your needs — all designed to make you move, lose weight, and feel great. Why Zumba? • Diversity in Workouts: Find everything from high-energy dance classes to intense HIIT sessions, catering to all fitness levels and preferences. With the best of Zumba-certified instructors and amazing music, the Zumba app offers an unmatched dance workout experience. • Flexible and Accessible: Designed to fit any schedule, allowing you to work out anytime, anywhere, making fitness an integral part of your life. • Fitness Tracking: Keeps you motivated by monitoring your progress and celebrating your achievements, reinforcing your commitment to fitness. • Unlimited Access with Zumba Virtual+: Ensures you never run out of options to stay active, offering an extensive library of on-demand workouts to keep your routine fresh and exciting. • Global Community: Connects you with instructors and fellow fitness enthusiasts worldwide, fostering a sense of belonging and motivation. Find In-person Classes: Zumba App connects you with local instructors, allowing you to discover and join Zumba classes in your vicinity. Feel the buzz of the Zumba community, get pumped up with friends as you sweat it out together. Enjoy the journey with awesome people by your side who keep you motivated every step of the way! Download the Zumba App today and join the fitness party that’s moving millions. Get ready to sweat, dance, and achieve your fitness goals in the most joyful way possible. Let’s Zumba! By downloading and using this app, you agree to Apple’s standard Terms of Use, which can be found at [https://www.apple.com/legal/internet-services/itunes/dev/stdeula/].

Version 1.6.0

This update introduces a revamped casting experience, allowing you to easily enjoy your favorite Zumba Virtual+ videos on your TV. Alongside this major enhancement, we've also implemented various bug fixes and improvements to make your Zumba journey smoother and more enjoyable.

Ratings and Reviews

469 Ratings

Zins love it too !!

I just downloaded and discovered this app yesterday (Jan 2024) ! I absolutely love the classes. On days I’m not teaching I can work out to music I’m familiar with and dance with zins I follow on Instagram ; while at the same time get more song and routines ideas and inspiration! I actually like it better than the zin app for zins. Lol 😝 . I just updated my profile to my live classes in Georgia. ! Thanks Zumba home office!

Developer Response ,

We are really glad you are liking the App! 😊 Thank you for the Zumba love!

Horrible customer service

Don’t waste your time with this app - horrible customer service! I signed up for the two week trial & decided I didn’t want to continue with a membership so three days before my trial period was set to expire, I tried reaching out to cancel. There is no easy way to cancel - I got bounced between multiple email address and multiple phone numbers, all saying someone else handles cancellations. Ultimately, they told me I’d need to contact Apple to cancel everything. By this time, the trial period had expired and the app automatically charged me for a full years subscription - didn’t even prompt me to choose monthly or a full year, didn’t ask me to input credit card info, just charged it straight through Apple. So now I’m stuck with an app I really don’t care for because the classes are not hard enough for a full year. Horrible customer service. Never had so much trouble getting rid of something….and I’m still stuck with it!

The workout app I’ve been waiting for!

This app is a vibrant, fun-filled way to exercise! Its user-friendly interface and diverse range of dance routines cater to all levels. The instructors are energetic, and the music keeps you moving. You can also find instructors near you if you prefer to party/workout in person.

We appreciate you sending us your lovely feedback.

App Privacy

The developer, Zumba® Fitness , indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .

Data Used to Track You

The following data may be used to track you across apps and websites owned by other companies:

Data Linked to You

The following data may be collected and linked to your identity:

• Health & Fitness
• Contact Info
• User Content
• Identifiers
• Diagnostics

Privacy practices may vary, for example, based on the features you use or your age. Learn More

Information

• Monthly $14.99
• Annual $129.99
• Monthly $19.99
• Annual $179.00
• App Support
• Privacy Policy

More By This Developer

You might also like.

Dancefitme: Fun Workouts

Organic Dance: Weight Loss App

Beat Boxing Fitness

Body Groove On Demand

Oneleaf: Self-Hypnosis

Krista Stevens: Here are my five tips for people looking to stay fit and age with grace

Editor's Note: This will be Krista's final regular fitness column for FLORIDA TODAY. We thank Krista for sharing her expertise over the past two years. We wish her well in her future endeavors. Krista will continue her live online workouts, and her information can be found after the conclusion of this column.

Staying fit is not just about looking good in the mirror; it's about feeling confident, energetic and ready to tackle the adventures life throws at you.

Whether you’re a fitness enthusiast or someone looking to make healthier life choices, these five tips will guide you on a journey to a more active, fulfilling life.

Start the day smarter. Get all the news you need in your inbox each morning.

Let’s dive in with enthusiasm and positivity!

Krista's previous three columns:

Honey, honey: Did you know honey has the potential to help alleviate allergy symptoms?

Better health: Try these seven suggestions to kickstart healthier lifestyles in 2024

Tis the season: Making cookies, listening to music, visiting family are holiday mental boosters

1. Set realistic goals, celebrate every victory

First and foremost, setting realistic, achievable goals is the first step of a successful fitness journey.

Start with small, manageable goals that lead to larger aspirations. Whether it’s running a marathon, mastering a new yoga pose, or simply walking for 30 minutes a day, every goal matters.

Celebrate every milestone, no matter how small. These victories are not just steps toward your larger goal; they are affirmations of your commitment and progress.

Remember, fitness is a marathon, not a sprint. Embrace every part of the journey with positivity and pride.

Track your progress by writing down your workouts, or even taking pictures after a workout.

2. Find your fitness passion

Fitness doesn’t have to be a chore. The key to staying motivated is finding activities you genuinely enjoy.

From dancing to rock climbing, swimming to cycling, the options are limitless.

Experiment with different workouts until you find what sparks joy in you. When you love what you’re doing, it stops being a workout and becomes a part of your lifestyle.

Invite friends to join you or join a community that shares your passion.

Surrounding yourself with like-minded individuals can significantly boost your motivation and make your fitness journey more enjoyable.

3. Prioritize nutrition: Fuel your body properly

No fitness journey is complete without proper nutrition. Think of food as the fuel that powers your body through workouts and daily activities.

Prioritize whole foods, such as fruits, vegetables, lean proteins and whole grains.

These foods provide the nutrients and energy your body needs to perform at its best.

Hydration is equally important; drink plenty of water throughout the day to keep your body well-hydrated.

Remember, moderation is key. It’s okay to indulge occasionally, but make mindful, healthy choices the foundation of your diet.

4. Make fitness a daily habit

Incorporating fitness into your daily routine is vital. You don’t need to spend hours at the gym every day; even short bursts of activity can have significant benefits.

Take the stairs instead of the elevator, go for a walk during your lunch break, or do a quick home workout.

The goal is to stay active and avoid prolonged periods of inactivity.

Consistency is crucial for building endurance, strength and flexibility.

By making fitness a daily habit, you’re not only working toward your physical goals but also enhancing your mental well-being.

5. Listen to your body and rest

Lastly, but most importantly, listen to your body.

It’s essential to push yourself, but never at the expense of your health.

Recognize the difference between pushing your limits and overexertion.

Rest days are a crucial part of any fitness regime. They allow your muscles to recover and prevent burnout.

Incorporate active rest days by doing light activities, such as walking or gentle stretching.

Additionally, ensure you’re getting enough sleep. Quality rest is just as important for your fitness journey as the workouts themselves.

In conclusion, embarking on a fitness journey is one of the most empowering decisions you can make for yourself.

It’s a journey of self-discovery, discipline and growth. By setting realistic goals, finding your fitness passion, prioritizing nutrition, making fitness a daily habit, and listening to your body, you’re setting yourself up for success.

Remember, every step forward is a step toward a healthier, happier you.

Stay positive, stay motivated and embrace the journey. Your future self will thank you for it!

Krista Stevens in a graduate of the University of Florida. To find out more, see:

TikTok:  https://www.tiktok.com/@kristastevens?lang=en

Instagram:  https://www.instagram.com/krista.stevenss/?hl=en

Got questions? Contact Krista at  [email protected]

This article originally appeared on Florida Today: Krista Stevens: Here are my five tips for people looking to stay fit and age with grace

• Find a Store

HOW DO YOU SHRINK-TO-FIT™?

Style /  may 2023.

Ah, the quest for the perfect pair of jeans. It’s a journey that many of us have embarked upon, but few have conquered. From waistlines that gape to hems that drag on the ground, finding the right fit can be a real challenge. This is where our 501® Original Shrink-To-Fit™ jeans (STF™) come in: managing the shrinkage yourself allows for the denim to conform to your unique body. With just a little bit of effort, you can have the custom fit of your dreams—no tailor necessary. What sorcery is this, you say? Raw denim is the name of the game here. Because the denim of our STF™ jeans is left untouched after the dyeing process, the fabric stays pure and super sturdy. Raw denim is tougher, more durable and more resistant than treated denim, so your STF™ jeans last longer and stand up to more wear and tear. And finally, since these jeans bypass the pre-shrinking stage of production, you get to control just how much they shrink.   Of course, that means how you wash your Shrink-To-Fit™ jeans for the first time is crucial to avoid shrinking too much or too little. We recommend sticking to the tried-and-true, step-by-step method below.

GET ’EM BIG

First things first: Buy your jeans two sizes larger than your actual size. For example, if you usually wear a size 32 waist and a 34 inseam, you might consider buying a 34 waist and a 36 inseam. This will help accommodate the shrinking.

You can use a bathtub, jacuzzi, the ocean…whatever you want. Once you’ve slid on into the water, kick back and relax for at least 30 minutes. This will give the fibers in the denim a chance to loosen up, allowing for even shrinkage all around. Note that the hotter the water, the more shrinkage you can expect.

Do some stretches, a few lunges, touch your toes, swing side to side, dance—no judgment here! This helps the denim conform to your body and shrink in all the right places. For best results, keep your jeans on until they’re completely dry. The denim will continue to shape to your body as it dries, resulting in a custom fit that’s truly unique to you. And remember, patience is key here. It may take a few hours for your jeans to dry, but trust us—it’ll be worth the wait.

GET COMPLIMENTS

Once your jeans are completely dry, you’ll be left with a perfectly custom-fit pair of denim. And the best part? They’ll only get better with time as they continue to mold to your body and develop their own fades and creases.

'The Amazing Race' Season 36: Unexpected Lessons Learned

Season 36 of 'The Amazing Race' had unexpected detours and dramas fit for great life lessons.

The Big Picture

• Contestants switching detours 4 times led to elimination due to wasted time.
• Swift detour decisions are crucial to avoid elimination by assessing challenges.
• Maintaining positivity, good relationships, teamwork key to success despite obstacles.

Fans of The Amazing Race Season 36, were left in disbelief as they bore witness to the astonishing spectacle of contestants Anthony and Bailey Smith embarking on a detour-switching frenzy not once, not twice, but a staggering four times on the reality competition series ! Presented with the daunting choice between two detours —a truck-loading challenge and the culinary artistry of Colombian cuisine—the teams faced a critical decision. While the majority opted for the cooking challenge, the intrepid Smith brothers and married couple Michelle and Sean Clark forged their own path.

Initially grappling with the intricacies of truck loading, both teams found themselves at a loss and opted to switch detours. It was understandable. The truck was loaded with many items and the task seemed quite challenging. However, Anthony and Bailey, clearly out of their depth in the kitchen, stood befuddled before the pans and cooking instructions. Then came the unthinkable twist: rather than attempting to cook and follow the instructions, they inexplicably reverted back to truck loading. Yet, this task proved equally insurmountable, prompting them to do the unthinkable — returning once again to the cooking detour.

All this going back and forth, cost the brothers valuable time and eventually sealed their fate with elimination at the conclusion of episode three. Teams remaining in the competition included much older contestants who are less athletic and fit than the 26-year-old brothers. Among them, 55-year-old Angie butler , a seventh grade teacher who is competing with her son Danny.

Ricky and Cesar who are dating, arrived first to the pit stop and they could hardly believe it. Both admitted that they are not necessarily fit as other teams, which includes best friends and firefighters Sunny Pulver, 41 and Bizzy Smith , 37 and Juan Vila, 29 and Shane Bilek, 29 , both Air Force pilots.

The Amazing Race

Multiple teams race around the globe for $1,000,000 to 'amazing' locations.

Switching Detours Constantly Can Put Contestants at Risk of Elimination on 'The Amazing Race'

While it’s not unheard of for teams to switch detours when facing difficulties, the unprecedented act of switching four times had never occurred before. Often, teams spend excessive time struggling with a detour before realizing its difficulty and opting for an alternative. Thus, teams must make swift decisions upon recognizing the challenges posed by a detour to avoid wasting valuable time. A clear indication that a team may have chosen the "wrong" task is if they observe that no other team has selected the same detour. Typically, teams opt for detours that appear more manageable and feasible . If a team finds themselves alone at a detour or facing only one other competing team, probably, elimination looms ahead.

In episode 4, Michelle, 39, and Sean Clark, 46, faced elimination. They opted for the detour titled "Who’s Feeling Artsy?" wherein one team member needed to locate 12 bronze sculptures and correctly place their names on a map. Sunny and Elizabeth also chose this detour initially but switched to the dance detour after encountering difficulties. Their decision proved successful as they completed the dance routine. Unfortunately, Michelle and Sean, who were competing against cousins Kishori Turner and Karishma Cordero at the puzzle detour, finished last and were consequently eliminated.

'The Amazing Race' Is the Most Important Reality TV Show

There were several instances during the competition where it appeared that Karishma and Kishori were on the brink of throwing in the towel. This sentiment was shared by many other contestants in the past who found themselves trailing at the end of the pack. As they observed most teams completing their tasks and heading to the pit stop, the looming sense of impending defeat weighed heavily on their spirits. Despite feeling disheartened, many teams seemed to have resigned themselves to their fate, aware of the unfavorable odds stacked against them. However, those who persevered without giving up had a greater chance of reaching the pit stop before the last team.

It wasn't uncommon for teams en route to the pit stop to encounter obstacles such as getting lost or struggling to complete tasks. Therefore, one of the cardinal rules emphasized throughout the race was to never surrender.

Surprisingly, despite being the longest-running TV show and contestants having access to all episodes for viewing, many arrive ill-prepared. Contestants have been provided with manual transmission cars for years, particularly in European countries. Yet, numerous participants struggle to operate manual vehicles after exclusively driving automatic cars their entire lives. Considering that this skill is likely to be required, it's perplexing why contestants fail to practice before the competition begins.

Team Work and Positivity are Crucial for Winning 'The Amazing Race'

Teams should keep calm and refrain from panicking when trying to navigate in foreign countries. Getting lost on foreign roads is probably the biggest fear of many contestants. However, they can always stop and ask for help and directions from locals.

Another crucial aspect for teams is maintaining positivity and fostering good relationships . It's disheartening to witness teams engaging in bickering or succumbing to pressure. Viewers often observe scenarios where one team member is eager to complete tasks while another has given up. This disparity may stem from a sense of impending defeat or fear or exhaustion. Fans of the show were frustrated to witness Sean Clark, 46, overcome by fear when faced with a mountain descent to a cherry-picking detour due to his acrophobia, or fear of heights. It took his wife Michelle some time to reassure him of his safety. Sean was initially determined not to descend the slope, but Michelle's efforts eventually persuaded him. However, this ordeal cost them valuable time.

Sean is not the first contestant to grapple with acrophobia. Numerous past participants have openly admitted to struggling with a severe fear of heights. Therefore, contestants need to address their fears well in advance of filming . With months between selection and the commencement of filming, contestants have ample time to adequately prepare themselves.

While it may seem logical to assume that younger and more physically fit contestants have a better chance of winning, this is not always the case. Ricky and Cesar defied this assumption by clinching first place twice in episodes 3 and 4. Their success can be attributed to their quick thinking, strategic detour choices, effective teamwork, and unwavering positivity.

The Amazing Race is airing on CBS on Wednesday nights.

Watch On CBS