Every year, my fitness journey feels a bit like a personal science experiment. I love trying new things, discovering what works for my body and what doesn’t. It can be incredibly motivating when a new approach clicks, like uncovering a secret method just for you. But, let’s be honest, it’s also incredibly demotivating when an experiment falls flat!
Last year, for instance, I was all about muscle gain. That meant heavy, focused strength training four times a week, a pretty strict diet, and not much cardio – simply because I wasn’t feeling it. While I did shed some fat, there was a point where I pushed myself with 5K runs a few times a week, and my body just rebelled. The combination of intense running, heavy lifting, and calorie restriction was too much, and I actually ended up collapsing. It wasn’t the ideal way to lose fat, so I knew I needed a different strategy for 2025.
And to be completely transparent with you, my diet went a bit off the rails after September last year. The restrictive eating for so long, coupled with an intense craving for all the foods I’d been avoiding, just exploded into periods of binge eating from September through January 2025. The result? A 7% increase in body fat. So, my 2025 fat loss journey truly began in February, and I’m thrilled to report that I’ve lost 5% body fat since then. I’m feeling really good about where I’m at now. Here’s a breakdown of what truly clicked for me this time around:
1. Mindful Eating: The Unsung Hero
This is something I talk about constantly, and for good reason: it’s profoundly important. Yes, there are days when I just crave cake, croissants, cookies, and ice cream – and sometimes, I truly indulge! But what I’ve genuinely realized is that a well-prepared, healthy meal, packed with my favorite ingredients, can taste just as amazing as those “crave” foods. Sometimes, even better! And the difference in how I feel afterward is night and day. Physically, no bloat or heavy feeling; emotionally, I feel genuinely good, knowing I’ve nourished my body and mind.
It’s tough to stay consistent, but the key is moderation. This isn’t about never having that cake; it’s about enjoying it occasionally, without letting it become a daily habit. The rest of the time, explore healthy recipes, find new favorites, and truly savor your nutritious meals. When you’re hungry, it’s easy to reach for anything, but choosing a genuinely satisfying and healthy option leaves both your body and your heart feeling happy.
2. Cardio: My New Secret Weapon
Last year, I mentioned trying 5K runs – that was honestly my first real foray into running ever! I’d always avoided cardio, seeing it as a necessary evil at best. But last year, I wanted a change, and I was surprised by how far I could run. The mistake was doing too much, too fast, all at once.
This year, I’ve approached cardio differently. When people hear “cardio,” they often jump straight to intense running, swimming, or biking. But walking is one of the best and most effective ways to add cardiovascular activity to your routine. It’s low-impact on your knees, less intense, yet still gets your heart rate up. Just 30 minutes of walking a day will change your body. You don’t even need a dedicated “walking time.” Park a little further from the supermarket, take the stairs instead of the elevator, or carry out the trash bags one by one for extra steps. It adds up!
For me, the game-changer was incorporating the elliptical. Once I started adding in more steps and using the elliptical, my body fat literally started dropping dramatically. Seeing those changes was incredibly motivating, pushing me to do an hour on the elliptical about four times a week, often while watching movies – it’s amazing how much you can sweat! As my body adjusted, I increased resistance or swapped to the treadmill or biking to keep challenging myself. The most important thing with cardio is finding what you genuinely enjoy so you can stay consistent. This addition of more cardio is the biggest difference in my fitness plan this year.
3. Strength Training: Love-Hate Relationship, Refined
Strength training has always been a core part of my fitness journey – I love it, and I hate it, all at once! I mean, I genuinely fell in love with it, and it’s a huge reason I’m in the fitness industry today. But it is hard. You have to push, groan, and sometimes grit your teeth through heavy squats and deadlifts. Last year, I focused intensely on those power lifts, which are fantastic exercises, but they are also incredibly demanding.
This year, my approach to strength training came with a critical self-assessment. While leg exercises are undeniably crucial, I made a conscious decision to address my stress levels head-on. Last year, the intensity of my heavy lifting several times a week honestly contributed to my overall stress, and I strongly believe that played a role in my later binge eating. I absolutely did not want to repeat that cycle of an intense “fix it for summer” phase, only to abandon all efforts post-summer. My goal this year is continuous, sustainable progress, not just a quick seasonal shred.
That’s why I changed my approach. This year, my initial focus was fat loss, so cardio took center stage. Once I started seeing results, I eased into lighter strength training. I actually focused more on upper body this year than lower body. While lower body strength is generally crucial, I decided to go easier on myself in that area, precisely because I wanted to mitigate potential stress. Cardio (like elliptical and walking) is already very leg-focused, and I wanted to ensure my overall plan felt manageable and enjoyable for the long haul. This approach made consistency much easier for me. I now do just 2-3 lower body exercises once a week, and devote 2-3 days a week to upper body workouts. It’s been working perfectly, allowing me to build strength without triggering the overwhelm that led to past setbacks. This year, it’s all about keeping it going, far beyond just a summer fix.
4. Spotting the Progress: The Motivation Multiplier
The fitness journey can be tough because results aren’t always instant. It feels like you’re putting in all this work and seeing nothing. But here’s the secret: if you pay attention to your body, your feelings, your energy levels, you will see subtle changes in a week or two. As soon as you spot those results, that’s your golden ticket to sustained motivation. “Yes! I’m seeing it! I’m doing this right! I’ll keep going!”
Too often, people give up because they don’t see drastic changes immediately. Please, please pay close attention to your body and how you feel, because if you’re consistent, your body is changing. Find any small change that can motivate you – that’s a crucial moment to seize and keep going!
The Journey Continues!
Overall, I’m feeling fantastic. Stress levels are low, and while I indulge in cravings occasionally, I mostly stick to my healthy plan. I do cardio when I feel like it, and I prioritize rest when I’m tired – because as I always say, rest is non-negotiable! We’re a team in this, and we’ve got this!
If you’re interested in more details about my approach or need guidance on your own fitness journey, please don’t hesitate to reach out to me. We can work towards your goals together!
