fitness journey essay

A Reflection on my Fitness Journey

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

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

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

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

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

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

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

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

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My PWR Journey

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

Fitness empowers me every day

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

My fitness journey began at home

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

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

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

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

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

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

I discovered that exercise could benefit my mental health

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

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

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

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

I made small, sustainable changes

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

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

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

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

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

I decided to say 'screw the scale'

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

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

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

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

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

I became a personal trainer to share my love of fitness

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

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

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

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

My PWR community inspires me

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

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

Weight-training can be for everyone

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

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

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

Fitness is a powerful tool to magnify gratitude

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

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

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

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

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

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

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

How To Empower Yourself Through Fitness

Weight Training For Women

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6 Things I’ve Learned On My Fitness Journey

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

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

1. Fitness isn’t one size fits all

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

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

2. Rest is a part of training

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

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

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

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

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

4. Too much of a good thing can be bad

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

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

5. It’s not about the calories you burn

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

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

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

6. Health > fitness

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

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

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

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

Am I consuming too much social media?

How’s my anxiety doing?

Do I feel tired?

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

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

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

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

Gym+Coffee Haul 2021 / Athleisure Outfits / Honest Review

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

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

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

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Home — Essay Samples — Life — Fitness — My Fitness Goals: Diets And Training

My Fitness Story: Diets and Training

• Categories: Fitness Training

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Published: May 7, 2019

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(Why I Work Out)

My Personal Fitness Journey Had Been My Metaphor For Life

Get past that hurdle.

“Give me everything you got; V, you can do anything for 15 seconds!” the instructor yells as the blaring beat drops, and I flex every muscle in my body, sprinting at a 11.5 speed on the treadmill under the dim red light, as my intense eye contact in the mirror affirms that I got this — I am strong, I am powerful, I can do anything. Holy sh*t. An 11.5. That’s 0.2 up from yesterday’s class. As I walk down my heart rate at a three speed, sweat is spewing off my forehead, my legs are shaking. This 50-minute Barry’s Bootcamp class just made my entire day.

If you can’t tell, I am one of those rare people who actually enjoys working out. My personal fitness journey can be summed up as equal parts mental and physical. Overcoming an obstacle and showing myself how strong I am serves as a metaphor for real-life scenarios. Whether it’s the actual data of an improved speed, hitting a new weight bracket, or the mantras I tell myself in the mirror when I’m moving — I always walk away from a workout feeling better than before. Getting past the hurdle motivates me to take on the day with confidence.

Don’t get me wrong: I’ll occasionally have days when I need a rest and skip the gym. But whenever I find myself feeling down, the first thing I notice is that I have not been consistently working out . It keeps my energy levels up, my nutrition healthy, my sleep sufficient, and my mental health in check. Movement has become a nonnegotiable form of therapy in my life. But it has been one hell of a journey to find my niche, and it wasn’t always linear.

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The Journey

After being a childhood athlete growing up in Connecticut and juggling more than three sports a year, the whole team dynamic with a coach has stuck with me through adulthood. I still remember the immense impact my childhood coaches had on me. It’s why I prefer community fitness to a personal trainer or stand-alone gym sesh. I’ve tried the latter, but I was never able to stick with it. In fact, I’ve tried just about every style of workout imaginable to arrive on what works for me. I’ve dated hundreds of different workout styles to finally commit to the ones I love… if only actual dating was that clear.

During college, when I didn’t have soccer practice on my daily schedule, my physical fitness and overall health was quick to fluctuate, and I knew I needed to find a new routine. I would go to the gym but didn’t like the idea of working out next to frat guys who I’d be partying with that weekend. So I sought out off-campus alternatives.

That’s when I first fell in love with hot vinyasa yoga. I started off as a timid newbie that hid in the back corner, hoping to hide from whatever mistakes I was already prepared to make. From a great instructor, I quickly learned that there are no mistakes. Simply showing up, breathing through the poses and staying in the hot room meant it was a successful class. Prior to this, I never considered myself to be the yogi type — I blamed it on my short attention span. But the difficulty of the hot room forced me to focus and gave me the challenge I longed for but in a low intensity movement. One class a week turned into four, and after a few months, my new spot in the class was front row center.

I was drawn to overcoming the challenge of each class, the diverse community that had no ties to my personal life, and the life lessons I took away from each sweat sesh. The slow buildup of confidence, strength, and stamina was profoundly empowering to a college student trying to find her way in the world.

After I graduated and moved to New York City, I remembered that everyone was a newbie once, so I took what I learned from hot yoga and applied it in classes all over town to find my new niche. I would raise my hand high when an instructor asked if there were any new students. I wanted to learn it all. Plus, full disclosure: I worked at a fashion and fitness magazine, so the access to trendy new studios was abundant.

You name it, I’ve tried it, thanks to my job and ClassPass. From New York to L.A. (where I moved in 2017), I compared Mark Wahlberg’s F45 circuit training to Training Mate and dabbled in Taryn Toomey’s “The Class,” and then tried out Julianne Hough’s Kinrgy, which taps into breathwork and emotion through movement. I’ve really experienced it all. Through all these various classes, I learned that community and performative leadership motivate me, hold me accountable, and breed connection. There’s something especially empowering about overcoming a difficult challenge together, whether it’s fitness-related or not. Even though everyone is on their own journey, when you have someone next to you bringing the energy, it’s contagious. Plus, when you start to build a relationship with instructors and fellow classmates, these workout classes start to feel like home.

The COVID Effect

When the first wave of COVID hit and businesses were forced to temporarily shut down, my whole life of fitness changed. As someone who always found it difficult to work out alone, I had no other choice. Luckily, being “bored in the house” served as a motivator to seek out a virtual fitness community.

I began daily walks, which turned into runs in Beverly Hills, where I lived at the time. I used Instagram and Spotify as a tool to share my journey, resonate with a community, and discover playlists others were running to. I always enjoyed working out to music, but over COVID, I became particular about it. It was my new way of receiving a mantra when pushing myself through a workout. I timed my own playlists to hit a specific hill when Nicki Minaj’s “Chun-Li” came on.

I also supported instructors who were furloughed with donation-based classes and invested in booty bands for floor strength, a Crossrope jump rope for cardio, and Bala Bangles for my daily walks. It was a difficult start, but the more I incorporated Zoom workouts into my routine, the more I became hooked. I missed my classes but found a sense of community online.

On the flip side, my body experienced true rest, probably for the first time. Over quarantine, I learned the importance of recovery, proper sleep, and the right fuel for a true holistic approach to wellness. It was a turning point in my fitness journey where I learned that a rest day or two is just as important as the workout itself. I was working out less but somehow gaining the aesthetics of muscle definition that I always wanted. Whether it was the stress of being “busy” all the time or not allowing myself a rest day, quarantine really forced me to actually listen to my body and practice the knowledge I consume… not just post quotes about doing it on Instagram.

The Return To Studio

Barry’s Bootcamp was one of the few studios that reopened in Phase One. The franchise came up with “Barry’s Outside.” It literally brought bikes, treadmills, weights and benches into parking lots, garages and rooftops, along with a silent disco-style headphone workout that required face masks, of course. While it wasn’t the same as the red room, it was a lot more fun than the computer screen, so I became a regular no matter what it cost. I was hooked on certain instructors, mostly for their like-minded music interests that motivated me to push harder with each beat drop.

When all classes started to reopen, and Barry’s went back inside, I still felt committed to the studio. It’s a sentimental feeling, walking through the parking lot we used to workout out in, knowing how far we’ve come as a #BarrysFamily. My now weekly rotation of high intensity Barry’s Bootcamp, hot vinyasa yoga, and the occasional boxing or Megaformer Lagree class, along with leisure walks, bike rides, and full-on rest days are where I currently live.

The Future Of Fitness

I once prided myself on working out seven days a week for an aesthetics goal, even if it meant getting a lousy five hours of sleep to make a 6 a.m. class. But now after all these years, and especially after quarantine, I have learned more about what my body needs. I’ll gladly take my eight hours and a rest day. I also care more about fueling my body for a workout with the proper macronutrients for sustained energy. Plus, workouts in general are far more enjoyable when you’re properly fueled — whether it’s fruity carbs for a cardio blast or protein for strength training. I also make a point to stretch, meditate, and massage my body with the proper tools when needed. Prioritizing wellness and longevity over aesthetics has brought me peace.

I’m not here to push my style of working out onto anyone else. My journey certainly has not been linear, but by putting myself out there to try new things, I’ve been able to carve a path I love, and I encourage others to do the same, whether it’s an at-home Peloton bike or simple daily walks. For me, it’s a combination of high energy motivation, loud house music, and a like-minded community that gets me going. If you happen to catch me in a Barry’s class, I’m the girl that sings to herself in the mirror and loudly “whews” after a treadmill sprint (Team No Shame). Something about it brings me back to the crossroads of childhood dance class and soccer practice where my coach was playing tough love with competitive drills.

If you’re searching for your motivation, pay attention to what strikes your interests and just try it. ClassPass is a great tool for that. If you prefer softer music, find an instructor that matches. Tell them you’re new and don’t expect to be good at it. Instructors are there for a reason and every other person in that class was new once too. Stay present in the sensations of your body over the workout, and remember: A little patience for progress and showing up consistently could turn into something you can’t imagine living without.

This article was originally published on Feb. 2, 2022

Rishabh Dev

Online Business & Startup Growth Marketing Consultant

My Fitness Journey: The Complete Guide to Training, Nutrition and Recovery

“A man too busy to take care of his health is like a mechanic too busy to take care of his tools.”

Before we begin, let’s replace a few words in your “fitness” vocabulary:

• Replace TRANSFORMATION with JOURNEY
• Replace EXERCISE with TRAINING
• Replace DIET with NUTRITION
• Replace REST with RECOVERY

If you already have the right words in your vocabulary, you will find much more value reading the rest of this article.

If not, you will always be stuck in the loop of trying to go on and off diet plans and workout programs just like I did before.

That said, let’s get started.

Table of Contents

THE MINDSET

Before we start our fitness journey, we must walk the path in our heads.

Every journey starts in your mind.

It is said that You must win the war in your head before actually going to war.

So what’s the right mindset for fitness? First, we’re not going through a transformation, which usually means there is an end goal. Most people chasing a look will usually work until they get it and then lose their progress if at all, they can make it to their end goal.

So If you’re looking for a transformation, you’re chasing the wrong goal.

Here’s what really worked for me:

Focus on building healthy habits into your daily life rather than obsessing over a specific transformation goal. Once you do this, your transformation will become a milestone in your lifelong fitness journey.

This is the most important mindset you need to develop before embarking on any journey. Prepare for the journey and your goals will become milestones on the journey.

I’ve found this true for developing skills, growing your finance, as well as becoming stronger and healthier.

If you’re with me so far and ready to build habits that will automate your fitness goals, the next question is what are the habits or tools that I should adopt into my lifestyle to lead a healthier life?

“When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.” – Herophiles

Before we get into the content, remember that just like you, I’m a student of fitness and I’m just sharing what I’ve learned so far into my fitness journey.

Well, let’s break down all the habits and tools into 3 categories. These 3 together make up “the tripod stand” of fitness:

The Tripod Stand of Fitness

• TRAINING (not exercise)
• NUTRITION (not diet)
• RECOVERY (not rest)

Here’s the difference:

• Training vs Exercise: Training is actually developing yourself and improving your fitness skills and not just a round of movements that burn calories or get a pump in.
• Nutrition vs Diet: Nutrition is focusing on getting all the right nutrients that your body needs to perform and grow rather than sticking to a short term diet plan that you can follow only for a while.
• Recovery vs Rest: Recovery is actually getting your body back to being ready to perform rather than just getting a nap or lazy hours in.

We can refer to these as the 3 key pillars of fitness which together make up the tripod stand of fitness. If any of these pillars don’t have a strong foundation, the stand is bound to fall. The question then is, how to strengthen these pillars. Just like anything else we become better at in life, it takes daily practice and small incremental progress to become good at the pillars of fitness.

Blood, sweat, and respect. First two you give. Last one you earn. – Dwayne ‘The Rock’ Johnson

Let’s deep dive into each of the pillars now.

PART 1: TRAINING

The only 2 things you need in your training are:

• Favorable Execution
• Progressive Overload

Let me explain both these concepts.

What is “Favorable Execution” in Training?

“Favorable Execution” means that your life’s circumstances and environments will favor the execution of the training of your choice. Let me give you a few examples of this:

• A local gym with basic equipment that’s a 5-minute walk from your house will “favor execution” of your training more than an international gym with lots of facilities that is a 30-minute drive away.
• If you cannot move outside your house, a bodyweight training will “favor execution” much more than making a training dependant on going to the gym.
• If you enjoy doing more flowy workouts like yoga or dance, then a yogic or dance training will “favor execution” much more than weight training.
• If you enjoy outdoor workouts like calisthenics, then making that your primary training will “favor execution” much more than joining a Zumba class.
• If you live in the center of the city with no access to parks around you and your training is based mostly on outdoor jogging and cycling, then changing your environment to the countryside or in natural surroundings will “favor execution” more than trying to push yourself in environments you don’t enjoy.
• If you don’t enjoy running but love walking, then including long walks in your training will favor execution much more than trying to force yourself to run.

The above examples mean that you should pick something that you enjoy doing, that you have access to, and that suits your environment (or change your environment to match your choice) of training.

“Fitness: if it came in a bottle, everybody would have a great body.”

You shouldn’t just follow the training your friend-who-is-ripped is following or your favorite celebrity is doing. Pick something you enjoy and you can execute forever.

What is “Progressive Overload” in Training?

If you’ve read my content or taken my courses on Productivity, you know I talk about being 1% better every day or small improvements and habits and their compound effect as being the core of productivity.

Similarly, progress overload in training means going beyond what your body is comfortable with and pushing your limit slightly in each training session.

“If it Doesn’t Challenge You, It Doesn’t Change You.”

Progressive overload is easier to add in some training compared to others. I started my fitness journey with only yoga and walking, later added jogging and basic bodyweight movements, followed by running and calisthenics, and finally added strength training as well.

Basically, I picked trainings I like, pushed my limits each time, and added new training schedules I found interesting which could make it easier for me to progressively overload my trainings.

Let’s explain this with an example:

When I started my fitness journey in February 2020, I couldn’t perform a slow pushup with proper form. In yoga, the yogic pushup and flows helped me improve my push strength to a good level. I also practiced the regular pushup until I got the form right.

Next, I added progressive overload by increasing the number of pushups I could do.

I also added progressive overload by slowing down the speed of pushups, holding it for a longer time to increase what is called muscle “time under tension”. I then slowed down further and focused more on each concentric and eccentric part of the movement.

Further, I added progressive overload by doing multiple sets of push up reps, adding a weighted jacket in my calisthenics routine.

“The difference between try and triumph is a little umph.” – Marvin Phillips

I recently added the bench press to my routine and had a head start from all the previous push strength I had developed. And now I find it much easier to progressively overload my push workouts by just adding weights in the gym.

In my cardio workouts, I started with just walking 10,000 steps a day (which is a habit I complete every day), moved to jogging 2kms to jogging 2kms with sprints in between, to jogging 5kms, to jogging kms with sprints in between.

There are ways to progressively overload any movement but in some trainings, it’s just more obvious than others.

Now that we know what are the components of training, we should also understand what we’re training for.

You can train for any of the following or all of these:

• HYPERTROPHY
• FLEXIBILITY
• CARDIOVASCULAR ENDURANCE
• MUSCULAR ENDURANCE

You can define what you value more and train accordingly:

• STRENGTH can be related to lifting heavy ,
• HYPERTROPHY can be related to the size of your muscles,
• FLEXIBILITY is related to the ability of muscles to lengthen and stretch ,
• MOBILITY is related to the joints and their ability to move actively through the full range of motion ,
• CARDIOVASCULAR ENDURANCE is the ability of your heart and lungs to fuel your body with oxygen for prolonged periods of time,
• MUSCULAR ENDURANCE is the ability of your muscles to work continuously without getting tired.

In general, we all need mobility to move along life and mobility is quite easy to train with warmups, cooldowns, and some key full-body movements.

Almost everything else on the list can be adjusted based on your personal goals. It’s good to have some hypertrophy, strength, flexibility, and endurance but, to be very honest, these are not things you NEED a lot of to live an overall healthy life.

With that established, let’s get into my trainings of choice and how I train.

“Only the disciplined are truly free. The undisciplined are slaves to moods, appetites, and passions.” – Stephen Covey

My trainings of choice:

• YOGA (Focus areas: Flexibility and Mobility)
• CALISTHENICS (Focus area: Muscle endurance)
• CARDIOVASCULAR TRAINING (Focus area: Cardiovascular endurance)
• WEIGHT TRAINING (Focus areas: Strength and Hypertrophy)

I don’t get into the debate of which one is better. I enjoy all these types of training and incorporate all of them into my routine. As you can see, I have defined the focus areas for each training. While each training can offer growth in multiple areas, I have chosen my priority areas of focus for each of them.

For example, you can also train yoga for strength but I’d rather do that in the gym and keep my yoga sessions to push my flexibility (which I need a lot of work on) and mobility.

Similarly, calisthenics can get some hypertrophy, but I like to engage in longer, more flowy calisthenics sessions to improve endurance. I also like to spend less time in the gym, which is good, as I only have gym sessions for strength and hypertrophy (which doesn’t need a lot of reps and time that would be needed if I train in the gym for endurance).

Lastly, I like to do long outdoor cardio sessions like long swims and jogs and increase my time and distance each time – basically training for Cardio endurance.

You might also observe that I didn’t focus on trainings for goals like weight loss or flat stomach etc as those are just milestones on the overall journey to fitness. I realized a few weeks into the journey that I should focus on components of fitness rather than specific goals that didn’t have any long-term meaning.

Let’s see each training in further detail:

“Yoga is not just be performed; yoga is to be lived.”

I started my fitness journey with yoga and that’s all I did for the first few months. I found an amazing online yoga teacher, Meher, who trained me through one-on-one online classes. Her Instagram is @meheronfire where you can also find the link to enquire about her personal classes.

You will instantly see her amazing physique on her IG and I would like to add that her understanding of her students and the ability to guide them to make progress is perfect.

The rest would be up to you and how much you practice.

“The pose begins when you want to leave it.”

We focused our sessions on vinyasas or flows and even though I now workout on my own, I still follow the vinyasas we practiced together and learn new ones from YouTube.

2 of my favorite YouTubers for follow-along Vinayasa sessions are Allie – The Journey Junkie and Xuan Lan Yoga (also helps practice some Spanish).

I found 20-30 minute yoga sessions (preferably in the morning) to be optimal for my day. Under 20 minutes, I don’t feel the satisfaction and above 30 minutes, it starts affecting the rest of my daily routine – unless I don’t have any other training planned for the day.

I also make sure I do some breath work and meditate for 10 minutes after I practice yoga.

When I miss the yoga routine in the mornings, I cover up for it in the evening time or during beach time 🙂

CALISTHENICS

“If you move, your body will allow more movement.”

If I were to choose only one style of training from the list for the rest of my life, it would definitely be calisthenics.

The good thing however, is that we don’t need to choose just one style of training.

You carry your body weight everywhere and be able to achieve amazing ways of moving your body that you never knew you could do before.

Even though the scope of progressive overload is not as obvious as it is in weight training or resistance training, it still has enough scope to keep you extremely fit and in very good shape for life.

The best part about Calisthenics is you don’t need a lot of equipment for practice. Almost all parks around the world have the simple hanging bar for Calisthenics and the parallel dip bars. Most of the moves can be done with this setup.

“Trying out new ways of using your body breaks you free from old ways of thinking and being.”

In fact, for a lot of work, especially push work, you don’t even need this basic setup. I had started doing pushups indoors and the Australian pull-ups on my work desk even before I could do my first real pull-up in the Calisthenics park.

You can focus on all muscle groups and split your calisthenics training routine into PUSH, PULL, LOWER BODY days. The CORE is always engaged in Calisthenics as you need to use the core when you perform natural compound bodyweight movements.

However, I prefer each of my Calisthenics training sessions to be full-body sessions. I do split my gym days into PUSH, PULL, LEGS (3 sessions per week) which we will discuss in the Weight Training section.

If you want to learn Calisthenics, this YouTube channel has some great tips for all fitness levels.

“Girls cannot see your heart that doesn’t mean you don’t have to train it” – Ollie Tennyson

With Cardio, I had started with the 7 minute home workout, I then transitioned to more variations of HIIT, and now I’ve started enjoying steady-state cardio.

One of the habits I always followed was trying to average 10k steps daily. On annual basis, I’ve averaged 9000+ steps / day, the average going down due to the month of April being a mini-lockdown in Vung Tau due to some virus that had supposedly become a pandemic 😀

“People say that losing weight is no walk in the park. When I hear that I think, yeah, that’s the problem.” – Chris Adams

I was lucky the virus couldn’t do its job well in Vietnam which allowed me to continue my outdoor activities and later join the gym as well without any stress about “protection”.

Steady-state cardio vs HIIT (a form of interval cardio):

Steady-state cardio is a cardio workout that requires continuous effort over longer time periods, while interval cardio requires you to vary your energy output usually by alternating between going all-in for small bursts of time and small rest period.

The cardio I used to do earlier that I don’t do often now:

• 7-minute workouts
• Any HIIT videos on YouTube
• Alternate between walking and slow jogging

The cardio I do now:

• Slow Jogging (5km+) with occasional sprints in between
• Long (but easy) swimming sessions when I go to the beach (30 minutes+)
• Short morning or evening hikes in the hills
• Slow cycling sessions in the evening along the coast

“Sweat is fat crying.” – Anonymous

For the first year of my fitness journey, I was living in Vung Tau, Vietnam where I had access to cycling tracks around the sea, small hills for hiking, as well as beautiful shallow beaches for swimming. This place is a perfect combination of the ideal environment for me.

I had found a good route where I would do a 5km jogging session or a 15km leisurely bike ride. Even though I wasn’t focusing on speed, I did try to push either the speed or the distance slightly more than last time 🙂

One of the things I did that made a lot of difference in my journey was to track almost everything – you need to track the most important components of your training, nutrition, and recovery.

It is said that what you can measure, you can easily improve.

“If you’re on the treadmill next to me, the answer is yes…we are racing.”

And it’s harder to improve something that you don’t measure in the first place.

I think HIIT is great but I feel more satisfied doing steady state cardio now listening to a good podcast or an audiobook on Audible.

I don’t do intense cardio and keep the pace at which I would still be able to hold a regular conversation.

“Me thinks that the minute my legs begin to move my thoughts begin to flow, as if I had given vent to the stream at the lower end and consequently new fountains flowed into it at the upper.” – Henry David Thoreau

WEIGHT TRAINING

The first time I visited the gym was already 6 months into my fitness journey. I wanted to add another form of workout and was always curious about weight training.

I did some research and found a lot of information about different training styles.

The first month at the gym, I did full-body training 3x per week and in the second month, I transitioned to a push, pull, legs split which I found to be perfect for me.

I never tried the “bro split” as it didn’t make much sense to me in theory itself but I still recommend trying different things before choosing your split of choice.

You definitely need a workout split and plan it in advance so you know what you’re going to do at the gym in advance and don’t waste a lot of time in there. For me, this is important as I enjoy working out outdoors a little more than working out in the gym.

I focused most of my training on compound movements (vs isolation movements) as it felt more natural to me and was also supported by my research.

“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy

The split I followed was:

• Bench press
• Overhead press
• Pull-ups and chin-ups
• Lat pulldown
• Seated rows
• Squats or Deadlifts (Deadlifts would sometimes go into pull day but never on both days)
• Hip thrusts

I just focused on these movements for the first month and eventually added some isolation work for shoulders, triceps, and biceps.

I just have a random gym selfie to add here where I look completely lost!

Fundamentally, you can perform any exercises in the gym that help you cover the key movement patterns we have.

Key Movement Patterns:

• Horizontal pushing (like chest press)
• Vertical pulling (like shoulder press)
• Horizontal pulling (like barbell row)
• Vertical pulling (like pullups or lat pulldown)
• Lower body pushing (like squats)
• Lower body pulling (like deadlifts)

In terms of sets and reps (repetitions), I did 3 sets of 10 reps each and added volume over time usually in terms of weight).

Training Volume

The training volume can be defined by the following:

VOLUME = SETS X REPS X WEIGHT

I found it good to increase volume a little each week which is what I mentioned earlier in this post where I defined ‘Progressive overload’.

As per my research, you can lift heavy, moderate or light based on your goals as follows:

• STRENGTH: 3-5 SETS OF 3-5 REPS EACH
• HYPERTROPHY: 3-4 SETS OF 8-12 REPS EACH
• ENDURANCE: SETS OF 15+ REPS EACH

I liked the Hypertrophy range as it was the most practical for me and also covered all the fundamentals. So you just need to adjust the weight to match the sets+rep ranges you can execute at the gym.

It’s also good to understand the role of each muscle group and what functions they perform:

• Delts / Shoulders – side lifting movements
• Biceps – controls both shoulder and elbow motion
• Triceps – stabilizes the shoulder joint and allows the elbow joints to be straightened
• Pecs / Chest – Involved in shoulder joint movements
• Abdominals (everyone’s favorite muscle group!) – Assists in breathing and protecting inner organs, supports bending motions
• Obliques – twisting and rotating bends, helps support the spine from the front body
• Traps – below the shoulders on the back, they are used to tilt the head and the neck
• Lats – large muscles below the raps, used when you pull something toward the body, also involved in swimming
• Erector Spine – Located below the lats, helps in extending the spine like when you do the cobra pose in yoga
• Glutes – the butt muscles, they are key for the movements of the legs backward and sideways, they also maintain the body’s balance while walking, jogging, running
• Hamstrings – the upper back part of the legs, the main function is to bend the knees, they also help propel the body forward while walking, running, or jumping
• Calves – the lower back half of the legs, they are engaged when heels are lifted up, they are key in walking, running, going upstairs, hiking activities
• Quads – the upper front part of the legs, these are key muscles used to transition from sitting to standing, they help straighten the leg and stabilize the knee joint during movements

Muscles 1 through 6 make up your Front Upper Body, 7 through 9 make up your Back Upper Body, and 10 through 13 make your LOWER BODY.

PART 2: NUTRITION

“The best abs exercise is 10 sets of stop eating so much crap.”

The first mistake I made with managing my nutrition was starting with a list of foods I should EXCLUDE from my diet or even worse, excluding food groups from my diet.

My initial research led me to believe that all carbs were bad and were the enemy to progress. I realized soon this wasn’t the case and a healthy balanced eating style that covered all the nutrition the body needs, was better and more scalable.

I quit a lot of foods and then slowly added them back to my diet as I progressed on my fitness journey. There were only 2 things I didn’t feel like adding back after I’d been off them for 3 months:

While I can imagine myself having an occasional glass of wine or dessert on a special occasion, I don’t really feel like having any of those 2.

Back to our discussion on eating styles, I had started my experiments with ketosis, moved to low-carb, to carb cycling and now I eat whatever I want.

The important thing to note here is “whatever I want” now is very different from “what I wanted” earlier. Now, I always tend to pick a healthier choice on default mode without counting calories or marcos, and eat those things as much as I want.

As I mentioned, the exclusions list just creates boundaries on the brain so instead, it’s better to have an intuitive understanding of:

Foods to eat more of

Foods to eat some of

Foods to eat less of

Making these lists will take the initial time and effort to understand:

• Availability
• Cost vs Budget
• Taste preferences

And yes, this list is in the order of importance. Calories are important to maintain the energy balance the body needs. Marcos dig one level deeper. If something is not easily available and expensive, you should still try to get it if your health is high priority to you. And of course, taste preferences matter the least, at least for me, as I feel taste comes from marketing and we can change it using habits and start liking foods we want to like more than before.

“Remember: Nothing tastes as good as being healthy feels”

This is essentially the nutrition equivalent of favorable execution I spoke about in the training section.

The only thing you must consider as most important out of this list is food allergies or animal-based vs plant-based preferences. Of course, you can’t change food allergies and you probably already have a good reason to choose your intake of animal vs plant-based food so it goes without saying that you should look for food sources in your style.

I choose pescetarianism so my lists will be from plant, milk or seafood sources.

After a while on your fitness journey, you’ll have an intuitive understanding of the kinds of foods on these lists.

To give you an example, my lists are as follows:

FOODS ON MY LISTS

• Salmon (my favorite fish)
• Eggs (my favorite go-to protein source)
• Berries (my favorite fruits)
• Walnuts, Macadamia Nuts (my favorite nuts)
• Green Leafy Vegetables (my favorite vegetables)
• Sweet Potatoes, Potatoes (my favorite carbs)
• Soy-based products (Tofu, edamame, soy milk, etc)
• Other Fruits (Watermelon, Banana, Mango, Kiwi, etc)
• Other Nuts (Almonds, Cashews, Peanuts, etc)
• Milk and Milk Products (Yoghurt, Cheese)
• Protein Powder
• Rice, Whole wheat, Bread
• Any Shellfish
• All other fish (Pomfret, Snapper, Tuna, etc)
• All other vegetables (Eat the rainbow)
• Extra Virgin olive oil or coconut oil
• All kinds of lentils and beans
• All fast food
• All packaged food

As you’ve seen, I mention all the foods for nutrition but not drinks. I would always prefer to eat fruit rather than to drink fruit juice and I mostly avoid drinks except what I really love that is:

I like all kinds of teas – hot or cold – green, oolong, white, silver, red, black – all of them.

Red Oolong has become one of my top favorites currently. It has the right level of oxidation and flavor I need from a hot cup of tea. In the morning, I usually prefer ginger in my tea.

And of course, I never sugar-down or milk-down my tea so it’s just with water.

MEAL PLANNING

After a lot of trial and error, I finally found the magic formula for planning my meals.

The formula is based on the VISUAL distribution of food on the plate and it is as follows:

• 50% of the plate should be VEGETABLES
• 25% of the plate should be PROTEINS
• 25% of the plate should be CARBS

And that’s all. The FATS will be covered during the cooking and the nut-snacking in between. But let’s see how this could look like:

MEAL EXAMPLE 1:

• 200 grams of Salmon
• 500 grams of Spinach
• 2 Sweet Potatoes or potatoes

The Salmon and Spinach will be cooked with extra virgin olive oil or coconut oil and the sweet potatoes will be boiled.

This would be an ideal meal for me at any time of the day.

MEAL EXAMPLE 2:

• 5 eggs (cooked any way)
• 500 grams of morning glory
• 1 Asian-sized rice cup or rice noodles

Here’s another ideal meal for me.

MEAL EXAMPLE 3:

• Filled with 500 grams of Malabar spinach
• 3 eggs inside
• 2 low-fat cheese slides

This meal would fall into my eating “some of” list while EXAMPLE 1 and 2 would be absolutely on my eat “more of” list.

As you notice, all the above 3 meals follow the 25%/25%/50% rule. To repeat that, it’s 25% protein, 25% carbs, and 25% veggies.

Note that most blogs mention the rule as 25% protein, 25% grains, and 50% vegetables.

I’ve just switched the 25% grains with 25% carbs so that could be grains or even vegetables such as potatoes and sweet potatoes.

For me, potatoes and sweet potatoes are replacements for rice and bread and I don’t count them so much as vegetables. Vegetables for me mostly mean green leafy vegetables.

VISUAL MEAL PLANNING EXAMPLE

I’ve repeated combinations from the above list based on the 25/25/50 rule almost every day. On most days, I would eat from the list ‘foods to eat more of’ and sometimes combine them with ‘foods to eat some of’.

In fact, if you put my meals together in one place, you won’t see a huge difference between meals. This helped me manage time and energy.

I’d like a nice piece of salmon that’s not too pink inside and yet isn’t too dry or crisp either. – Bob Saget

Here are some meals on different days of my favorite 25/25/50 combo:

I find this meal combo so tasty that I often repeat it and have never gotten bored eating it for the past 10 months. Within a few weeks of experimenting, you will also find your go-to combo.

And the best part is, you don’t need to follow it every day. Just stick to the 25/25/50 golden rule and you’ll be fine.

Of course, not all my meals look like this and I do go out. I try to make the best choices while eating out.

I usually pick seafood restaurants on days I decide to eat out so I can eat many things I wouldn’t otherwise cook at home for a change.

I also enjoy BBQ and grill as they’re very healthy and tasty options to get in the proteins and veggies.

Trying different salads and soups is something I enjoy when I go out as I usually don’t prepare salads and soups at home. This makes for a good change..

Japanese restaurants are also usually a very safe post-workout meal option – I especially enjoy them for dinner.

MEAL AND TRAINING SCHEDULE

“Never eat more than you can lift” – Miss Piggy

In terms of scheduling and volume of meals, I try to eat 2 main meals every day which is as explained above + 2 protein-powder-based meals which total to around 4 meals a day.

Each Meal mentioned below has 30 grams of protein making my total for the day at 120 grams of protein which is my goal based on my current weight.

There is at least a 3 hours gap between each of the meal to ensure the body can use the protein taken in the last meal before we go for the next one.

• Meal 1: Between 8:00-9:00 AM (Either Yogurt or Milk with Protein Powder and Fruits)
• Meal 2: Between 11:00 am to 12:00 noon (25/25/50 Meal)
• Meal 3: Between 3:00 pm to 4:00 pm (Either Yogurt or Milk with Protein Powder and Fruits)
• Meal 4: Between 7:00 pm to 8:00 pm (25/25/50 Meal)

On some days, when I have more time and feel like it, I will make 3 meals 25/25/50 meals, and only 1 protein-powder based meal. And if I’m traveling, which I am most of the time, I don’t carry my protein powder and hence get all 4 meals from real food sources.

That being said, protein powder is great and convenient and it’s nothing to be scared of. On the other hand, even natural whole food sources have reasons to be scared of these days 🙂

In case you’re curious when I train, it’s usually before Meal 1 around 7:00 AM (first training) and after Meal 3 at around 5:00 PM (second training). I train twice a day every day. If I’m doing weight training in the morning, then I will do slow and simple steady-state cardio or yoga in the evening. On some days, I do yoga in the morning and calisthenics in the evening. So I mix it up with 1 low-intensity session and 1 heavy session each day.

Sometimes I drink another glass of milk before sleeping. In all the above options, milk can be either dairy milk or almond milk or soy milk or walnut milk. I don’t like the taste of soy milk so much so I use either regular milk or almond/walnut milk. The yogurt I prefer is greek yogurt otherwise regular yogurt is fine. Of course, everything without added sugar.

I target 0.8 to 1 grams of protein per gram of body weight and only count the main protein sources – not the extra protein in the spinach, milk, cheese, etc which would also be adding up. Protein is the macro that I don’t mind getting more of.

It is really the MOST IMPORTANT MACRO in our meals.

PROTEIN: THE MOST IMPORTANT MACRO

When it comes to nutrition “counting”, I rarely count calories or other macros now as I have an intuitive eating style. However, the only thing I do count is PROTEIN.

An egg is always an adventure; the next one may be different. – Oscar Wilde

It is really the most important macronutrient. If you have enough Protein, you can afford to balance carbs and fats with whatever else is in your day of eating.

What is Protein?

Basically, protein has 20+ amino acids which are its building blocks. We don’t store amino acids in our bodies but the body can make them itself. To make all the amino acids, the body needs 9 of them called essential amino acids as input.

This means that these 9 amino acids must come from food. Here is the list:

• Phenylalanine

Your body will then use all the amino acids to build and repair muscles and bones and to make hormones and enzymes. The muscle repair process, for example, that is fueled by protein+recovery is what makes muscles grow.

There are foods in which all the 9 essential amino acids listed above are present in sufficient quantities. These food sources are called ‘complete protein’ food sources.

Complete Protein Food Sources:

On a vegan/vegetarian eating, other than soy, you will have to combine incomplete protein sources together to make complete proteins. A few examples are nuts + whole grains OR beans + whole grains OR beans + nuts.

As I mentioned in the section above, I target 0.8 to 1 grams of protein per gram of body weight and I don’t mind getting in extra protein.

SUPPLEMENTS

After a lot of research, there are only 2 supplements I found worth consuming, useful, and well-studied:

• Creatine Powder

That’s all. No BCAAs and gainer powders, etc. Just any protein powder with low sugar content and micronized creatine. Those are the only 2 supplements I use.

Protein Powder is not as much of a supplement as a convenient alternative to the meals. As mentioned, I use it with milk or yogurt along with some fruits.

The fruits make it feel like real food which I like.

You can do read further on creatine here .

PART 3: RECOVERY

Recovery is different from what we usually think of as “rest”. Recovery is getting your body back to the neutral condition of being ready to perform training.

While some would consider watching TV and drinking beer as “rest”, it may not be leading to Recovery.

Rest could be based on individual choice but recovery is a scientific process. There are many ways to get recovery based on your training.

Let’s look at the components of recovery and some techniques for recovery:

Sleep is, undoubtedly, the biggest component of recovery.

”Sleep is an investment in the energy you need to be effective tomorrow.” – Tom Roth

And it’s not just about the quantity but the quality of sleep.

I try to get 7 hours of sleep in the night and a 1-hour nap in the afternoons. In the nights, my sleep schedule is usually to sleep from 10 pm to 5 am but it varies based on how the day is packed.

The nap is a post meal 1 hour siesta in the day which further helps recovery.

”Never waste any time you can spend sleeping.” – Frank H. Knight

While Nutrition has been discussed as an independent pillar of fitness, it also forms a big part of RECOVERY.

While recovering, we shouldn’t ignore that our bodies still need all the right nutrition.

One of my favorite tools for recovery and the one I feel most relaxed with is getting a massage. Deep tissue massages are quite useful for training recovery.

And since I live in Asia, massages are quite accessible to me.

After my workouts, I like to take a cold shower followed by a warm water hot tub immersion session until my heart rate comes back to normal completely and I feel totally relaxed.

This usually means around 15 minutes (or more!) in the hot tub.

ACTIVE RECOVERY: WALKING, JOGGING, CYCLING, SWIMMING

Recovery can also be active. After a good strength training or calisthenics session in the morning, I like to recover with a slow jog or walk or swim in the evenings.

The jogging pace is normal where I can easily hold a conversation and focus on my breathing.

While I ignored this in the initial few months of my fitness journey, now I understand the importance of stretching.

I stretch around 15 minutes after each training session . Mostly, I follow my yoga stretches here.

I have also included dynamic warm ups before each training session.

Those are some of my favorite techniques for recovery that I’ve implemented in my fitness routine. That being said, I do workout every day and I don’t feel the need of waiting for more than 24 hours between workouts. What I do instead is vary the intensity and have high volume sessions on alternative days while low volume sessions on the rest.

I also have focus days on PUSH, PULL, LEGS so the muscle groups take turns and get enough time to recover. Another method I use is to take a week off after each month of workout where I still focus on Nutrition and Recovery but cut down strength training and do only yoga and some calisthenics.

This is somewhat like a de-load week except I’m still quite active but I feel completely recovered when I’m back to the gym after this week.

This has been my fitness journey so far and I’ll be happy to keep this guide updated in order to keep documenting my learning for my own reference in the future as well as to share them with you. I wish you all the best on your fitness journey!

“Train Like An Athlete, Eat Like A Nutritionist, Sleep Like A Baby, Win Like A Champion”

4 thoughts on “My Fitness Journey: The Complete Guide to Training, Nutrition and Recovery”

Love this! Thank you for sharing such an insightful article!

So inspiring. Really like the way you’ve broken down the details on every aspect of fitness. Thank you for sharing!

WOW! You indeed r great Sir! What serene knowledge

Wow, this blog is an amazing guide for anyone starting their fitness journey! The tips on training, nutrition, and recovery are so helpful and easy to understand. It’s like having a personal coach in one place. Thanks for sharing your knowledge!

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The Ultimate Roadmap to an Empowering Fitness Journey

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

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

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

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

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

Starting Your Fitness Journey

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

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

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

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

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

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

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

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

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

Benefits of a Fitness Journey

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

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

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

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

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

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

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

Duration of a Fitness Journey

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

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

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

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

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

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

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

Creating a Fitness Journey Plan

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

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

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

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

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

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

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

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

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

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

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

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

Staying Motivated During Your Fitness Journey

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

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

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

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

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

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

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

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

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

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

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

Diet and Nutrition during Your Fitness Journey

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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FAQs about Fitness Journey

What is a fitness journey.

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

How do I start my fitness journey?

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

What are the benefits of embarking on a fitness journey?

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

How long does a fitness journey usually take?

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

What should I include in my fitness journey plan?

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

How do I stay motivated during my fitness journey?

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

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

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

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

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

What are some effective exercises for a fitness journey?

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

How can I track my progress during my fitness journey?

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

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

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The Ultimate Guide To Starting Your Fitness Journey

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By florence milano.

You might think starting a journey of health and fitness is overwhelming. Your mind quickly visualizes an image of exercise equipment or people staring at you. It can be intimidating, but keep in mind that everybody once started as a beginner. 

Deciding to end old habits while making healthy improvements can be a life-changing decision. Not only will this greatly improve your overall well-being, but it can also boost your mood , increase your confidence in yourself while remaining motivated to stay on track.

Coming prepared with the right game plan will help you succeed, so we’ve laid out some strategies to help you get started!

1. Determine Your Reason and Commit to Doing So

One thing to consider when starting anything is why you’re doing it in the first place. Are you doing it for yourself or others? What do you hope to get out of it? 

It should be something you want rather than something that you think you need. The motivating factor could be as simple as not wanting to be out of breath when taking the stairs or improving your mental health. 

Wanting to have a regular exercise routine , researching the most effective methods and other time-consuming tasks will not yield results. It is entirely up to you whether or not you’re ready to make the change, but you cannot achieve your objectives if you’re not fully committed to the process. 

Reassure yourself that you can handle anything and everything that may occur no matter how difficult or challenging it will be.

2. Make a Plan and Set Up a Vision Board

Having a plan is essential to any goal because you need to know what goals you wish to achieve and when you intend to break them when developing a strategy. Be it for exercise, mealtime or meditation; it’s important to establish the best schedule for yourself.

A vision board is typically a list that contains images and graphics rather than just writing. It encourages you to visualize your goal, your journey and the action plans to achieve it. 

Create a vision board wherein you can start planning and working on your fitness vision. You may use a bulletin board, a shadow box, a poster board or just a notebook. It doesn't have to look like anyone else’s: it should be what inspires you. Here are some examples you could collect for your fitness vision board:

• Old pictures of yourself
• Pictures of nutritious foods
• Inspirational short stories
• Journal clippings
• Everything that highlights your ambition

Put your vision board somewhere where you'll see it every day. You can even make another vision board for the things you have accomplished.

3. Setting Positive and Achievable Goals

Some people want to build endurance, improve their health and boost their confidence. But what should you do to get there? 

Fitness goals are important for several reasons. They hold us accountable, expand our perception of the possibilities, and motivate us to push through temporary challenges to attain long-lasting changes.

Though it’s great to have your big ultimate goal, you should also set smaller and more manageable fitness targets to help you get there.

We all want immediate satisfaction, but it’s important to be realistic about the deadline you set and remember that everything takes time. Major improvements will never be completed within a week. 

Choose a goal that you can accomplish over months rather than a year, like getting more exercise and controlling your food intake. In this way, you are more likely to stick to it if you approach it with a long-term mindset than a quick fix mentality.

If you own a RENPHO AI Smart Bike , set smart goals to help make losing weight more manageable by taking AI Gym video courses with certified Les Mills trainers. This can help you with a clear path to success and help you find the motivation to keep going.

4. Start with Baby Steps

It is best to start your fitness journey little by little. There’s no need to run a marathon or lift weights on Day 1, or you’ll end up getting injured and discouraged.

Start with 15 to 30 minutes of daily cardio with your AI Smart Bike to establish a regular exercise habit. Over time, you can add more difficult routines to your exercise.

5. Check Out Different Things and Find Out What's Best for You

You need to know your likes and dislikes so you can be passionate about your fitness program. Every year there are new trends, fun fitness videos and equipment to try. 

Experiment where possible and discover your fitness style so you can have the most fun while working out. Whatever you choose, make sure to include strength, training, cardio and high interval training in your exercise schedule.

6. Track Your Progress

It’s important to track your fitness growth to make sure you stay motivated. 

Note your maximum reps for each set of lifting weights, building core, or tracking your speed and cycling time with the intelligent bike and RENPHO's IA app for cardio exercises. This will allow you to maintain consistency and progress over time.

7. Stick to Healthy Habits

To achieve your goals, consistency is needed in having healthy habits. These habits can be as easy as going for a 30-minute workout with your AI Smart Bike three times a week and treating it as a ritual.

Make sure the healthy habits you include in your daily routine are in line with your desired outcomes. It's also important to make these habits basic so that you can integrate them into your daily routine every day.

Trying to incorporate too many things at once to construct your ideal daily routine can cause more damage than good because it is unlikely to be sustainable. It’s important to remember that being healthy is a way of life, not a temporary solution. 

Sleep improvement and less screen time are examples of integrating healthy routines. It will both make you feel better every day and will also help you recover from your workouts.

Stick to one to three action plans at first, and if you can keep them up regularly, you can add more.

8. Eat a Healthy Diet

Fitness entails more than just physical activity. You must also ensure that your body receives the proper nutrition to fuel your workouts. 

The number of calories you burn doesn’t matter when you immediately include it in your eating habits. But over time, the quality of the calories in the food you’re consuming will become more essential. 

False fats, sweets, false colors and flavorings, among other things, can affect your immunity and may risk you getting sick and hinder fat-burning hormone production.

The best way to start eating healthy at home is by educating yourself– understanding which foods will help you keep your goals will make it easier to create simple healthy eating habits and incorporate them into your daily routine.

There's no need to stick to the most recent fad diet. Begin by consuming a variety of fruits and vegetables, as well as protein, complex carbohydrates and healthy fats.

The RENPHO Health app, for the RENPHO Smart Body Scale , can assist in setting target goals for you to achieve if you have a specific weight or fitness goal in mind.

9. Choose Water Over Fizzy Drinks

You will normally need to drink more water when you shift into a daily routine and regular exercise. It's a way of your body’s signal, which you shouldn’t ignore!

Hydration refers to drinking enough water before, during and after any activity. It keeps your body cool and your joints lubricated. Water improves the nutrient distribution that keeps you energized and healthy.

Your body cannot function well if you’re not adequately hydrated, which can lead to muscle cramps, tiredness and disorientation and other serious symptoms.

Refresh and hydrate, especially if you do intensive workouts regularly. Drinking plenty of water is just as important as eating healthy. 

10. Don’t Let Your Cheat Days Waste Your Progress

Cheat days are fine, just be smart about them. A small slice of cake is welcome, but go overboard with it, or you lose all your hard work.

By balancing workouts with healthy eating and a life filled with the occasional treat, you can enjoy your fitness routine even more and continue to reap the rewards for a lifetime.

11. Find a Fitness Buddy

Starting your fitness journey may be frightening, so having someone with you every step of the way can help. They can help to keep each other motivated and have fun while doing so. In the end, a trustworthy workout buddy increases your chances of sticking to your regimen!

Don't worry if you don't have a willing friend. The RENPHO Power User is a community Facebook group where RENPHO users with similar ideas can share their fitness journeys and encourage one another.

12. Expect Challenges

Life has the habit of throwing you curveballs. You may find yourself busy with work, family, or life in general that you are unable to work as much as you would like. 

We've all been there: You stick to your diet for a week before breaching it with a weekend heist. You plan to exercise more, work out for 3 days, and then find it hard to get out of bed after a long day at work. 

You build career visions and become enthralled by the possibilities, only to be weighed down by day-to-day responsibilities and not have the energy for fitness for weeks or months.

If you’re having trouble staying motivated to exercise, try a new training approach to see what you prefer. If you’re worried about suddenly losing your motivation, do a strategy ahead of time to avoid it! Find some motivational quotes to keep you focused and remind you why you’re doing it. 

The most important thing is to not give up. Return as soon as possible. Try to find small ways to be more active over the day. Never forget that exercise is better than none.

13. Appreciate Recovery Days

Recovery time is as important as the time and effort you put into your workouts. Every workout puts a lot of stress on the muscles . 

 Because your body goes through a lot during exercise, you need to give yourself adequate time to recover so that you can keep doing it. Therefore, try working out no more than three consecutive days, then allow at least one day of rest in between each workout.

14. Prioritize Sleep

Those who want to achieve their goals must commit to quality sleep . A key component of achieving goals is taking good care of your health. 

You may be sleeping less because of other priorities such as work or business. Try to make a sleeping schedule where you can get 7 to 9 hours of sleep per night and manage your activities around it. 

Sleep is especially important for the muscles to repair themselves properly and gain strength from the workout.

If you get only a few hours of sleep per night, your ability to think clearly will suffer and it will be harder for you to fulfill your goals. Embrace the deeply restorative powers of sleep for both your body and mind and put them to good use.

Just as taking breaks is important, having good rest is important as well. But make sure you’re getting good sleep so that you’re able to gain energy and keep working toward your goals. 

15. Use the 80-20 Rule

Keep in mind that starting your fitness path does not mean that you have to stop doing everything else. For most people, fitness, and health are all about striking a balance. Give yourself a break now and then! 

It’s essential to discover something you enjoy while still having an open mind when it comes to fitness: so, be adaptable and change what you do not like. Patience and determination are what you need to achieve your goals. At the end of the day, you have to remember to be kind and loving to yourself. 

Now that you have an idea of how to start your fitness journey, download the RENPHO app and discover more fitness, nutrition and health tips. 

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How to Start a Fitness Journal: Tips, Templates, and Prompts

• April 14, 2023

Home » Day One Blog » How to Start a Fitness Journal: Tips, Templates, and Prompts

Keeping a fitness journal is a great way to stay motivated, track your progress, and achieve your fitness goals. By recording your workouts, meals, and other relevant information, you can identify patterns, track your progress over time, and adjust your approach to optimize your results. A fitness journal can also serve as a source of inspiration and accountability, helping you stay committed to your goals even when the going gets tough. Whether you’re aiming to lose weight, build muscle, or simply maintain a healthy lifestyle, a fitness journal can be an invaluable tool for achieving your goals and feeling your best.

But what exactly is a fitness journal, and how can it help you on your fitness journey? In this post, we’ll explore the benefits of fitness journaling and how it can help you achieve your goals. We’ll offer ideas for what to include in your fitness journal, a fitness journal template to make tracking easy, and prompts to help you reflect on your progress and adjust your approach. Whether you’re just starting out or looking to take your fitness to the next level, this post is designed to help you make the most out of your fitness journal.

What is a Fitness Journal?

A fitness journal is a type of journal used to record and reflect on your fitness journey. This type of journal offers a place where you can write down the details of your workouts, including the exercises, sets, reps, and weights that you lifted. A fitness journal is also used to note any associated thoughts or emotions during or after a workout.

The goal of keeping a fitness journal is to stay motivated, track your progress, and achieve your fitness goals. By recording your workouts, meals, and other relevant information, you can identify patterns, track your progress over time, and adjust your approach to optimize your results. Additionally, a fitness journal can serve as a source of inspiration and accountability, helping you stay committed to your goals even when the going gets tough. Whether you’re aiming to lose weight, build muscle, or simply maintain a healthy lifestyle, a fitness journal can be an invaluable tool for achieving your goals and feeling your best.

Fitness Journal vs Fitness Tracker: What’s the Difference?

Keeping a fitness journal and using a fitness tracker are two different approaches to monitoring your fitness journey.

A fitness journal is a written record of your workouts, including the exercises you did, the number of sets and reps, the weight you lifted, and any other notes or observations about your physical and emotional state during the workout. It’s a way to track your progress over time, identify areas that need improvement, and set goals for future workouts. A fitness journal allows you to reflect on your workout experience and gain insights into your progress that a fitness tracker may not provide.

On the other hand, a fitness tracke r is an electronic device or app that uses sensors to track your physical activity and record data such as the number of steps taken, calories burned, heart rate, and distance traveled. Fitness trackers provide real-time data and allow you to monitor your progress throughout the day, as well as set and track goals. They can be helpful in motivating you to stay active and achieve your fitness goals by providing instant feedback on your progress.

While both approaches have their benefits, a fitness journal can provide a more comprehensive and personalized record of your fitness journey, while a fitness tracker can provide real-time feedback and motivation. Many people choose to integrate both approaches, adding fitness journal data into their fitness journal.

Why Keep a Fitness Journal? 8 Reasons

Keeping a fitness journal can be beneficial in several ways. Here are a few reasons why you might want to consider starting a fitness journal:

1. Keep yourself accountable.

A fitness journal can help keep you accountable to your goals by providing a tangible record of your progress and reminding you of your commitments. By holding yourself accountable to the commitments you make in your journal, you can build a sense of discipline and dedication to your fitness journey. In fact, journaling goals can increase your likelihood of success by 42%!

2. Log your workouts.

One of the primary benefits of keeping a fitness journal is being able to log your workouts. By recording your exercises, sets, reps, and weights, you can easily track your progress and see improvements over time. This can be especially helpful when trying to break through plateaus or when changing up your workout routine. Additionally, having a record of your workouts can help you stay consistent and focused, as you can look back and see how far you’ve come and what you’ve accomplished.

3. Stay motivated.

Staying motivated is crucial to maintaining a consistent fitness routine and achieving your goals. Keeping a fitness journal can be a powerful tool for staying motivated, as it allows you to see your progress over time and celebrate your successes. When you see improvements in your strength, endurance, or flexibility, it can give you a sense of accomplishment and inspire you to continue pushing yourself. By staying motivated, you can continue to make progress towards your fitness goals and build a sustainable and fulfilling fitness routine.

4. Identify patterns.

A fitness journal can help you identify patterns in your workouts and eating habits, such as which exercises are most effective for you, what times of day you have the most energy, or which foods make you feel the best. Keeping a fitness journal can also help you spot patterns about when you are more likely to skip a workout or make unhealthy choices, and take action to avoid these pitfalls in the future.

5. Track your progress.

Tracking your progress is an essential aspect of keeping a fitness journal, as it allows you to see the results of your hard work and stay motivated. By recording your workout times, weights lifted, and other metrics, you can monitor your progress towards your fitness goals and adjust your routine as needed to continue challenging yourself. Seeing progress over time can also help you stay motivated on days when you feel less inspired or when you hit a plateau.

6. Adjust your approach.

Tracking your workouts, nutrition, and goals in a fitness journal can help you identify patterns and trends in your progress, allowing you to adjust your approach and optimize your results. By recording what works and what doesn’t work for you, you can make informed decisions about how to adjust your routine to better meet your needs and goals. For example, if you notice that you consistently struggle to fit in workouts on certain days of the week, you can adjust your schedule to make those days your rest days instead. If you notice that certain exercises or types of workouts leave you feeling particularly energized, you can prioritize those in your routine. By being flexible and willing to adjust your approach, you can stay on track and achieve optimal results.

6. Set goals.

A fitness journal can help you set and achieve specific fitness goals by breaking them down into smaller, measurable steps and tracking your progress towards each one. With a fitness journal, you can set specific, achievable goals and break them down into smaller, measurable steps that you can track over time. For example, if your goal is to run a 5k, you can set a series of smaller goals, such as running for 10 minutes without stopping, then 20 minutes, and so on, until you reach your ultimate goal. By tracking your progress towards each goal in your fitness journal, you can stay motivated and celebrate each milestone along the way.

7. Deepen self-awareness.

Deepening self-awareness is an important benefit of keeping a fitness journal. By regularly reflecting on your thoughts, emotions, and behaviors related to your fitness journey, you can gain insight into your habits, tendencies, and motivations. This can help you identify patterns, both positive and negative, in your approach to fitness and make more informed decisions about your health and wellness. For example, if you notice that you consistently feel stressed or anxious before a workout, you can explore strategies to reduce your stress levels and improve your mindset. By becoming more self-aware of your needs and preferences, you can create a more personalized and fulfilling fitness routine that supports your overall well-being.

8. Go deeper than stats.

While a fitness tracker can provide lots of data related to your workouts, performance, and health, it doesn’t provide insights into the emotional and mental aspects of your fitness journey. Keeping a fitness journal allows you to go deeper than just the stats and record how you feel during and after your workouts. Fitness journals provide an opportunity to document your progress, set goals, and reflect on your fitness journey holistically. A fitness journal can help you identify patterns, celebrate successes, and recognize areas that need improvement. It can also be a therapeutic tool for managing stress and anxiety, and can help you stay motivated and focused on achieving your fitness goals in a sustainable way.

Fitness Journal Ideas & Tips

If you’re new to fitness journaling, you might need a few ideas for how to get started. Here are ten ideas for creating and maintaining a fitness journal:

1. Keep your fitness journal in an easy-to-access location.

Keep your fitness journal somewhere that is easily accessible and visible to you, such as in your gym bag. Having your fitness journal easily accessible can also serve as a reminder to track your progress and keep up with your fitness goals. Using a journal app like Day One can help you keep your journal on your phone, so you can update it on the go and never miss recording a workout.

2. Write in your fitness journal immediately after your workout.

Try to write in your fitness journal as soon as possible after your workout while the details are fresh in your mind. This will ensure that you record accurate information about your workout, including the exercises you did, the number of sets and reps, and any modifications or challenges you faced. Writing immediately after your workout also helps you reflect on your performance, track your progress, and set goals for future workouts.

3. Write your entries in the present tense.

Write about your workouts as if you are currently experiencing them. This can help you to remember the details more clearly. Writing in the present tense can also help you stay engaged in the moment and focus on your form, breathing, and overall experience during the workout. This can also make your fitness journal more exciting to read, as it can feel like you’re reliving the workout each time you review your journal.

Here are some examples of fitness journaling in the present tense:

• “I am currently on my second set of squats, feeling my glutes and quads engage with each rep.”
• “As I inhale, I feel my chest expand and my shoulders relax. With each exhale, I focus on pushing through the resistance of the weight.”
• “My heart rate is increasing as I pick up the pace on the treadmill. The sweat on my forehead and the sound of my breath remind me that I am pushing myself towards my goals.”
• “My muscles are burning as I hold the plank position, but I am determined to keep my form strong and hold it for another 10 seconds.”
• “As I stretch my hamstrings, I feel the tension release, and I take a moment to appreciate the work I put in during my workout.”

4. Include specific details.

Record the details of your workout, such as the exercises you did, the number of reps and sets, the weight you lifted, and the duration of your workout. Adding specific details to your fitness journal not only helps you track your progress but also provides a reference point for future workouts. You can use this information to challenge yourself by increasing the weight or the number of reps and sets you perform. Be sure to note how you felt during the workout, such as any discomfort or pain, as this can help you identify areas that need improvement.

5. Note your physical and emotional state.

Include any physical sensations or emotions you experienced during your workout. This can help you to identify any areas of improvement or any patterns in your performance. Noting your physical and emotional state during your workout provides insight into your overall wellbeing and can help you understand the factors that affect your performance. For example, if you consistently feel fatigued during your workouts, it may be a sign that you need to adjust your sleep or nutrition habits. On the other hand, if you feel energized and motivated, you can replicate those conditions for future workouts. Being mindful of your physical and emotional state can also help you recognize when you need to take a break or adjust your workout routine to avoid injury or burnout.

6. Take a photo.

Taking a photo can be a great way to visually document your progress and see how far you’ve come in your fitness journey. Whether it’s a photo of your before and after transformation, a snapshot of a challenging workout, or a beautiful outdoor setting where you enjoy exercising, adding a photo to your fitness journal can bring your entries to life and make them more engaging to revisit. You can also use photos to track your progress in a specific area, such as yoga poses or weightlifting form, or to capture the emotions and experiences associated with your fitness journey. Adding a photo to your fitness journal can help you celebrate your successes, stay motivated, and build a sense of pride and accomplishment in your hard work.

7. Include motivational quotes or affirmations.

In addition to tracking physical progress, you can also use your fitness journal to write down motivational quotes or affirmations . Whether it’s a quote from a favorite athlete or fitness influencer, or a personal mantra that resonates with you, having a positive message to refer to can help you stay motivated and inspired. You can also use your fitness journal to write down your own affirmations or goals in a positive, present-tense format, such as “I am strong and capable” or “I am committed to my fitness journey.”

8. Keep track of progress.

Record your progress over time, such as improvements in strength, endurance, and flexibility. This can help you to stay motivated and focused on your fitness goals. Tracking your progress is an essential part of keeping a fitness journal as it helps you monitor your improvements and celebrate your successes. Keeping track of your progress can also help you identify areas that need improvement and adjust your workouts accordingly. You can use your fitness journal to set measurable goals, such as lifting a certain weight or running a certain distance, and track your progress towards those goals over time.

9. Keep ideas for future workouts.

Switching up a fitness routine has benefits for both physical and mental health. Use your fitness journal as a place to log ideas for future workouts, such as new exercises or workout routines to try. This can help you stay motivated and excited about your fitness journey, as well as challenge your body in new ways. Keeping a record of your ideas can also help you plan your workouts in advance and make the most out of your time at the gym or at home. Remember to be open to new ideas and don’t be afraid to step out of your comfort zone and try something new.

10. Take the time to review your fitness journal entries over time.

Reviewing your fitness journal entries over time is an essential part of keeping a fitness journal. Regularly revisiting your entries can help you identify patterns, track your progress, and celebrate your successes. It’s also an opportunity to reflect on your fitness journey and assess your goals and progress towards achieving them. Consider setting aside time each week or month to review your entries, and use this time to adjust your workout routine as needed or set new goals. Remember that the insights gained from reviewing your journal can help you stay motivated and focused on achieving your fitness goals.

Free Fitness Journal Templates

Having an example fitness journal template can be a great way to get started as you begin journaling. These example fitness journal templates offer several questions to help guide your entry and gives you a repeatable structure to follow, but don’t be afraid to make it your own.

By starting with a fitness journal template, you can develop a consistent journaling habit and explore different prompts and questions that can help you stay motivated and engaged in your fitness journey. You can always adjust the format, add or remove sections, and personalize the questions to fit your unique fitness goals and journey.

Guided Fitness Journal Template

This fitness journal template has sections to describe your workout, log the duration, add notes, and document goals.

Fitness Journal Template with Workout Tracker

This fitness journal template has includes a section to track different types of workouts, along with notes, and reflections.

20 Fitness Journal Prompts

As you record your fitness journey in your fitness journal, having a set of journal prompts can be helpful to guide your entries and give structure to your writing. These fitness journal prompts can help you explore different aspects of your fitness journey and gain deeper insights into your motivations, challenges, and successes.

Here are several fitness journal prompts to try:

• What motivated me to start my fitness journey?
• What are my specific fitness goals?
• What have been some of my favorite exercises or workouts? Why?
• What workouts do I not enjoy? Why?
• How do I usually feel during and after my workouts, both physically and emotionally?
• What have been my biggest challenges in my fitness journey so far?
• What motivates me to push through a tough workout, and how can I tap into that motivation more often?
• How have I progressed in my strength, endurance, and flexibility since I started my fitness journey?
• How do I plan to challenge myself in my next workout?
• What is my self-talk like during my workouts? How does it affect my performance?
• How do my workouts impact my stress levels?
• How has my fitness journey impacted other areas of my life, such as my mental health, relationships, or career?
• What role does rest and recovery play in my fitness journey, and how do I prioritize it?
• What are the best ways for me to maintain my fitness routine while traveling or during busy periods of my life?
• How do I adjust my workout routine to accommodate changes in my schedule or lifestyle?
• How do I incorporate mindfulness, meditation, or relaxing into my recovery practices?
• What are some non-physical benefits I have noticed from my fitness journey, such as improved mood or better sleep?
• What is my favorite post-workout snack or meal, and how does it fuel my body?
• How do I measure progress beyond just the numbers, such as feeling more confident or energized throughout the day?
• How can I celebrate my fitness achievements and successes, no matter how small they may seem?

How to Use Day One as a Fitness Journal App

Using a fitness journal app can be a convenient way to track your workouts. Rather than using paper or a physical notebook, you record your fitness in an app installed on your mobile device or laptop.

The Day One app can be used as a fitness journal app. You can download Day One here for your iOS, Macbook, or Android device.

Here are a few ways to use Day One as a fitness journal app:

1. Create a separate journal for your fitness journal.

Day One allows you to create separate journals (a Premium feature). Having a separate journal for your fitness journal allows you to keep your fitness journal entries separate from your primary journal, or journals you keep for other purposes, like your gratitude journal , mood journal , or dream journal .

2. Use a fitness journal template.

Use a fitness journal template and open it in your Day One journal. You can also copy and paste the fitness journal template example entry into a new journal template that you can reuse every time you record a workout

3. Add tags to your fitness journal entries.

By adding relevant tags to your fitness journal entries, such as the type of workout, the focus area, or your emotional state, you can quickly and easily search for specific information when you need it. This can be especially helpful if you have a specific question or want to review your progress in a certain area. Additionally, tagging your entries can help you identify patterns and trends over time, such as which types of workouts or activities you enjoy the most or which days of the week you are most consistent with your routine.

4. Add a photo.

Take a selfie, document your form and technique during exercises, or capture the equipment and settings where you did the workout.

6. Look at your fitness frequency with Calendar View.

Looking at your fitness frequency with Calendar view can help you identify any gaps or inconsistencies in your workout routine. By visually tracking your workouts over time, you can see if you are consistently meeting your fitness goals or if you need to make adjustments to your schedule or approach. Additionally, Calendar view can help you celebrate your successes and see how far you’ve come in your fitness journey. By using Day One’s Calendar view in conjunction with your fitness journal entries, you can gain a comprehensive understanding of your progress and use this information to continue improving and achieving your fitness goals.

7. Add fitness tracker integrations to your Day One journal with IFTTT.

Day One integrates with Apple Health for step counts and “Mindful Minutes,” but you can also add more integrations with your fitness tracker devices into your Day One fitness journal.

Check out some of the workflows and Applets with IFTTT’s Day One Integration , including:

• Strava Rides and Runs saved to Day One
• Fitbit daily activity summary saved to Day One

Wrapping Up: Fitness Journaling for Achieving Your Fitness Goals

A fitness journal can be your ally to help you achieve your fitness goals. By tracking your workouts, progress, and reflections, you can gain valuable insights into your fitness journey and identify patterns and trends that can help you make informed decisions about your health and wellness. Reviewing your fitness journal regularly can also help you stay motivated and celebrate your successes along the way. By using your fitness journal as a reflective and goal-setting tool, you can create a personalized and effective fitness routine that supports your overall well-being. Happy journaling!

Start a Fitness Journal in the Day One Journal App

The Day One journaling app makes it easy to build and maintain a daily journaling habit, including keeping a fitness journal. Daily journaling writing prompts , reminders , and journaling streaks are designed to help keep you motivated and consistently journaling.

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Kristen Webb Wright is the author of three books on journaling, including The Transformation Year , a year-long series of daily journal prompts. With a passion for writing and self-reflection, Kristen uses her experience with journaling to help others discover the benefits of documenting their thoughts, feelings, and experiences. In her role at Day One, she helps to promote the power of journaling so people from all walks of life can experience the transformative power of journaling.

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4 Important Lessons I've Learned From Working Out Every Day for Almost 2 Years

By Mekita Rivas

It all started way back in February 2016. Prior to then, I was working out three to five times a week. My routine varied, but it typically involved a mix of cardio and strength training with a little yoga sprinkled in. At the time, I had also just taken up boxing to further diversify. Despite my high level of activity, I was feeling increasingly unmotivated to hit the gym.

I remember taking two rest days in a row around Valentine's Day and feeling so guilty about it. I told myself, "It's a holiday weekend! Take it easy. Eat the chocolate. Drink the mimosas. You'll be fine."

And yes, I was fine, but I didn't want to be just fine. I wanted to be excited to work out. I wanted to challenge myself and progress. I wanted to feel like I was accomplishing something, rather than just going through the motions of my routine. So I got this idea: What if I challenged myself to work out every single day? It seemed impossible, and that’s precisely why I wanted to try it.

So that's how it started. Initially it was, "I'll work out every day until the end of February." When that happened, I set my sights on one month. Two months. Three months. And then...well, here we are, approximately 21 months later. My daily workouts are a mix of weightlifting, indoor cycling, yoga, boxing, and cardio sessions on machines like the StairMaster. Note: There’s nothing wrong with taking rest days; in fact, they’re essential for letting your muscles recover and get stronger. Rest days don't have to mean you're completely inactive, though—I take active rest days, meaning, I still move but in a really low-intensity way by doing things like yoga or going for a walk.

I've learned a lot along the way, and I hope that no matter where you are in your fitness journey, you'll find these lessons below helpful too.

Let's just get the obvious out of the way: There have been a lot of sucky moments. When my alarm goes off at 6 a.m., it’s miserable—still. I virtually sleepwalk to the gym and wonder how I even made it there, and that’s if I even wake up. While I prefer to work out in the mornings so I can have my evenings free, lately this has been a huge struggle for me. So I’ll hit the snooze button one too many times, and all of a sudden it’s 8 o’clock and I’ve got to book it to the office. This means that when I get off work, despite wanting nothing more than to hit happy hour, I have to make time for the gym.

Whenever I find myself teetering on the line between going for it and giving up, I always remind myself that if it were easy, everyone would be doing it. Over time, I've gotten really good at prioritizing my days—if I’d rather sleep in, I work out later. But if having plans after work is important, then I know I have to fit in my workout in the morning or over lunch .

This lesson is one that I’m actively learning to implement. Although I'm not particularly competitive with others, I’m extremely competitive with the woman in the mirror. I set wildly ambitious expectations, and if I don't meet them, I immediately write myself off as a failure.

The reality is that at some point or another, you'll be in the middle of a run, a lift, or a set of godforsaken burpees , and you'll really really want to stop. And maybe you do. Maybe you take a minute to step back and breathe. Maybe you walk the rest of the way. Maybe you switch out the dumbbells for a lower weight. Maybe you can't quite hit that PR today. I've learned that that's OK. All that matters is that I'm there and trying my best.

There are also times at the gym where I can't help but notice how so-and-so can lift X amount of weight and do more reps than me, or how that woman is totally killing it on the treadmill while I’m huffing and puffing my way through my first mile. I've had moments where I thought to myself, You can’t run a six-minute mile, squat 400 pounds, do 100 push-ups in under a minute, and hold crow pose for an hour? What type of feeble, sorry creature are you?

Whenever I'm drowning in a pool of self-doubt, I try to tell myself that no one person is good at everything . There will always be someone who can run faster and farther than I can, someone who can lift heavier weights than I can, and someone who can do cooler yoga inversions than I can. The point of being on a fitness journey is to be on my fitness journey—not hers or his—and to make mine the best one it can be.

By Rachel Wilkerson Miller

By Jenna Ryu

By Lizzy Briskin

Over the past 21-plus months, I’ve replaced the concept of rest days with active recovery days. For me, that usually means going to a yoga class, although it could be any type of low-impact workout like barre, Pilates, going for a walk, or doing some basic core work . These days are absolutely essential. There’s no way I would've been able to exercise at a high intensity every day for nearly two years straight (and honestly, you shouldn't ).

Foam rolling has become my best friend. It also helps to have a very generous and loving boyfriend who gives me much-needed massages when I’m feeling particularly sore after a new or extra-tough workout.

In the past 21 months, I’ve done and accomplished more than I ever thought possible. I ran five 5Ks and one 5-miler (huge for me as I have long considered myself “ not a runner ”). As a non-competitive powerlifter, I set numerous PRs including a 255-pound deadlift and squat. I landed 40-inch box jumps. I mastered new arm balances (looking at you, side crow). My body transformed before my eyes and I’m now the strongest I’ve ever been.

This whole experience has taught me that the limits I’ve placed on myself have mostly been mental. Bruce Lee is one of my favorite role models. I remember watching his films with my dad when I was younger and being in such awe of his athleticism, discipline, and grace. Lee once said, “If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”

Working out every day has been my way of living this truth, of recognizing that my limitations are often self-imposed, and the only way to break free from them is to force myself beyond them. I’m even more determined than ever to do so. Although the journey has had its ups and downs, it’s been incredibly rewarding, and I wake up every day hungry for what’s next.

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

It’s time for your 2023 fitness journey—here’s how to get started

Here's how to help the new you achieve those fitness goals. 

By Sandra Gutierrez G. | Published Jan 15, 2023 9:00 AM EST

A new year is always a fresh opportunity to start your fitness journey. This can mean anything, whether you’d just like to get off the couch more often, want to run a 5K, or are hoping to win a bodybuilding competition by 2024. 

You may not be sure about how to achieve your goals, but that’s ok. Having the motivation to get out there is half the battle, and we want to help you along your way. 

PopSci has a number of science-backed fitness stories to guide you in this new era. You’ll learn how to make the best of your workouts, how to get gains safely and consistently, and how to keep your body healthy along the way. 

Understand how to build muscle

Fitness novices might think getting buff is just about lifting heavy objects over and over again. In a nutshell, it sort of is, but there’s a lot more to it. Learning about muscles and how your body builds them will help you understand concepts like hypertrophy and failure, and allow you to get the most out of each workout. 

Our guide on how to get muscle gains will walk you through that process and explain how resting is as important as going to the gym, and how protein is a crucial element your body needs to build more mass.

[Related: You should definitely rotate your workouts ]

Food restrictions like veganism can seem like an added layer of difficulty when it comes to including enough protein in your diet, but getting those gains doesn’t require you to become a carnivore. If you need guidance, head on over to our vegan guide on how to get muscle gains and learn about the foods that will give you the nutrients you need to achieve your fitness goals.  

Don’t forget to warm up

Whatever sport or discipline you choose, one of the most common mistakes fitness noobs make when they start working out is to skip warmups. They can seem boring and pointless because you may feel like you don’t actually need them, but trust us: your body does. Warming up properly before you go for a jog or start lifting will help you perform better and prevent injuries in the long run, which will allow you to take your fitness journey even further. 

But before you repeat the same stationary stretches you might remember from PE class, give dynamic warmups a try . These exercises will not only tell your brain it’s time to move—which is especially important after sitting at a desk for a while—but will also prepare your body for physical activity by getting your blood flowing and your heart rate up.

Help your body recover

You may think that when it comes to exercise, more is better. And since you’re already motivated and proud of your effort, why not keep going? Well, giving your body time to recover is also essential to your fitness journey. 

But other than resting, there are other techniques you can use to help your muscles feel better after a heavy workout . That annoying and painful soreness you feel around 24 hours after your last gym session is a result of muscle damage, and recovery techniques can help you handle the pain and help tissue heal faster. 

From classic stretching to foam rollers, ice baths, and massages, our guide on what works when it comes to recovery can be exactly what you need when your muscles are so sore that getting off your chair comes with excruciating pain. 

Once you’re at least a couple of months into your journey and have made a little progress, you might find yourself hitting a wall that makes results harder to come by. This is normal and happens to a lot of people as their bodies change. To get back on that progress train, you might need more data about what you’re putting into your body, and tracking your nutrition can be incredibly useful for that.

Knowing your maintenance rate—the number of calories you burn simply by existing—can give you a baseline to adjust the number of calories you eat every day to keep the muscles growing and fat-burning going. 

It’s important to know that monitoring your food can be a slippery slope to unhealthy habits, so make sure to do it only for short periods of time, and to follow experts’ recommendations regarding calorie surplus and deficit. And if you don’t know what those are, don’t worry—it’s all in our guide. 

Measure progress

Data not only shows you how much to eat but also how far you’ve come. Gathering information about your workouts will make it easier to measure your progress, and you’ll be able to celebrate even the smallest victories so you can push yourself a bit further. 

Getting a fitness tracker can help compile all the statistics you need to keep going and improving—all you need is to put it on and go do your best. And if you don’t know which wearable to get, we have some recommendations that might lead you in the right direction. 

The type of device you get will highly depend on your budget and your preferred activity, but there are a lot of options to choose from, and they can all give you that extra motivation you need to face another day of your fitness journey.  

Try getting a little help from supplements

Nutritional supplements can help get your body what it needs to perform better, stay healthy, and build muscle. But a quick trip to your local drugstore is enough to get anyone incredibly confused. The market is saturated with options, so which supplements actually work?

[Related: The three strength exercises everyone should do ]

When it comes to building muscle and improving performance, science has only found two supplements that will help . Learning how to take them and how they work for your body will help you have a better understanding of your process. Keep in mind that you may need to consult a doctor before you start supplementing your nutrition, and also remember supplements don’t do miracles. Moving, resting, and, above all, patience, will keep you on a good path to your fitness goals. 

Sandra Gutierrez is the former Associate DIY editor at Popular Science. She makes a living by turning those “Wait, I can make that!” moments she has while browsing the internet into fully-fledged stories—and she loves that. Contact the author here.

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Fitness as a Lifestyle - Essay Example

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Health and Fitness Essay for Students and Children

500+ words essay on health and fitness.

We have always heard the word ‘health’ and ‘fitness’. We use it ourselves when we say phrases like ‘health is wealth’ and ‘fitness is the key’. What does the word health really mean? It implies the idea of ‘being well’. We call a person healthy and fit when he/she function well physically as well as mentally.

Factors Affecting our Health and Fitness

Good health and fitness is not something which one can achieve entirely on our own. It depends on their physical environment and the quality of food intake. We live in villages, towns, and cities.

In such places, even our physical environment affects our health. Therefore, our social responsibility of pollution-free environment directly affects our health. Our day-to-day habits also determine our fitness level. The quality of food, air, water all helps in building our fitness level.

Role of Nutritious Diet on our Health and Fitness

The first thing about where fitness starts is food. We should take nutritious food. Food rich in protein, vitamins, minerals, and carbohydrates is very essential. Protein is necessary for body growth. Carbohydrates provide the required energy in performing various tasks. Vitamin and minerals help in building bones and boosting our immune system.

However, taking food in uneven quantity is not good for the body. Taking essential nutrients in adequate amount is called a balanced diet. Taking a balanced diet keep body and mind strong and healthy. Good food helps in better sleep, proper brain functioning and healthy body weight.

Include vegetables, fruits, and pulses in daily diet. One must have a three-course meal. Having roughage helps in cleaning inner body organs. Healthy food habit prevents various diseases. Reducing the amount of fat in the diet prevents cholesterol and heart diseases.

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Impact of Exercise on our Health

Routine exercise helps improve our muscle power. Exercise helps in good oxygen supply and blood flow throughout the body. Heart and lungs work efficiently. Our bones get strong and joints have the pain free movement.

We should daily spend at least twenty minutes in our exercise. Daily morning walk improves our fitness level. We should avoid strenuous Gym activities. Exercise burns our fat and controls the cholesterol level in the body. Various outdoor games like cricket, football, volleyball, etc keeps our body fit. Regular exercise maintains our body shape.

Meditation, Yoga, and Health

Meditation and yoga are part of our life from ancient time. They not only make us physically fit but mentally strong as well. Meditation improves our concentration level. Our mind gets relaxed and thinking becomes positive.

A healthy mind is key for a healthy body. Yoga makes us stressfree and improves the endurance power of the mind. Yoga controls our blood pressure. With yoga, a strong bond with nature is established. Meditation is considered the best way to fight depression.

A person stays happier when he/she is fit and healthy. A fit and healthy person is less prone to chronic diseases. The healthy mind reacts better in a pressure situation. The self-confidence of a person is increased. Risk of heart failure is reduced drastically. With the increased immunity power body could fight cancerous cells. The intensity of the fracture is decreased with regular exercise.

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I Thought Weight-Loss Drugs Were the Answer — Until They Sent Me to the ER

Published on 4/3/2024 at 10:30 AM

"You'll be happier when you're skinnier."

These words lingered in my head as I sat on my couch at home, staring blankly at the waiting room screen on the telemedicine call. It was a lie I had believed my entire life. Soon, a physician assistant from the virtual primary care clinic joined the meeting and asked a few questions about my health history, why I wanted to lose weight, and my height and weight to calculate my BMI. Although I was fully aware that BMI is an archaic system based on white male bodies, I was still ecstatic to hear that I was considered overweight by medical standards, thus a strong candidate for a revolutionary, new weight-loss drug called tirzepatide. Sold under the brand name Mounjaro, the medication was initially used to address type 2 diabetes until it was approved for weight-loss purposes last year. After debating for months whether to sign up for another costly "medically supervised weight-loss plan," I began my treatment in February.

When I first heard about Ozempic in 2021 and Mounjaro two years later, I was completely seduced by their promises.

When I first heard about Ozempic in 2021 and Mounjaro two years later, I was completely seduced by their promises — that they would suppress my appetite by slowing down my metabolism, which would silence the persistent " food noise " in my head, as well as eliminate my tendency to overeat and give in to my intense cravings. I saw these medications blowing up on social media with celebrity success stories; they were all over the news, which framed them as " the end of obesity. " I noticed medspas and plastic surgeons around me advertising these options as miracle weight-loss drugs. Before long, consumers were able to conveniently get a prescription online.

I truly believed these medications would stop my lifelong, toxic cycle of binge eating, extreme dieting, and weight cycling . As a Korean American actor, I was always told by industry professionals, friends, and family that I'd be so much prettier and more successful as a performer if I just lost some weight. Unfortunately, fatphobia is deeply ingrained in Asian culture, and it is acceptable to openly comment on others' bodies under the pretense of genuine concern and care. But the reality is that I was constantly judged, criticized, and humiliated, and somehow that always led me right back to binge eating, followed by food restrictions, calorie counting, obsessive scale monitoring, and rigorous fitness routines.

So this time, I'd become thin for good, with the help of GLP-1 agonists. I was naive enough to think all medical providers cared about me and would treat my mental and physical health holistically. During the seven-minute consultation call, my PA and I briefly discussed my intake form, and I brought up my previous experience with Ozempic — four months of relentless nausea, vomiting, diarrhea, heartburn, panic attacks, and misery — as well as my concerns about the benign nodules in my thyroid my doctor discovered during an ultrasound a few years ago (I was apprehensive after seeing the FDA warnings about GLP-1 agonists causing thyroid cancer in rodents). After hearing my history, the PA recommended Mounjaro over Ozempic, the more well-known weight-loss drug. I asked the PA how bad the side effects would be on Mounjaro and if I should worry about regaining weight once I stopped the protocol. (Two years prior, I had lost 25 pounds on Ozempic, but gained 30 within two months of discontinuing the treatment.) She convinced me that it was completely safe and said that most patients had little to no side effects. She added some may experience a bit of nausea or constipation, but assured me it wouldn't be as severe as what I had experienced on Ozempic.

Because the treatment was not covered by my insurance, I paid $607 for the initial consultation and a six-week supply of tirzepatide, plus lab fees for a comprehensive metabolic panel. When I received the medication in the mail a few days later, I immediately tore through the insulated pouch and removed the seal from the vial. I felt the cooling sensation of an alcohol wipe as I cleaned a portion of my upper thigh, then administered the first injection into my leg.

Little did I know I would end up in the emergency room four weeks later.

As soon as I started on the lowest dosage of Mounjaro, the nausea hit me. Then, more gastrointestinal issues quickly ensued, including diarrhea, constipation, painful bloating and discomfort from gas, and incessant burping. (When I say burping, I mean foul, rotten-egg burping . Yes, that's a thing.) I did not have a single bowel movement for four to five days at a time, accompanied by severe stomach cramps, lower back pain, and sleepless nights. I felt lightheaded and weak because I could barely stomach two bites of my meals without feeling incredibly stuffed. Some days, I'd realize that I had only half a banana in 24 hours, but I wouldn't feel hunger or hear my stomach growl. Still, my PA told me these symptoms were normal and would go away with time. Plus, I saw the numbers dropping on my scale, which affirmed my decision to continue my weekly injections. Just like Ozempic, Mounjaro was making me lose weight so rapidly — but by making me so ill I could barely function.

After four weeks of toughing it out, I woke up on a Sunday morning feeling dizzy and unable to stand up without assistance. It was hard for me to even speak without feeling winded. My husband pointed out that my blood sugar was likely low from essentially starving myself, so he brought me a glass of orange juice. When I got up to use the restroom, my legs gave out and I fell to the ground. After that terrifying moment of losing consciousness, I was quickly rushed to the ER, where the doctor told me to quit taking Mounjaro immediately. He explained that I wasn't obese and should not have been prescribed it in the first place. He also mentioned the alarming influx of patients coming to the ER with similar side effects on Ozempic and Mounjaro.

I was upset at myself for falling into yet another fad diet trap without carefully considering its effects on my body, and I felt taken advantage of by medical providers who had not informed me of these dangers. I nearly cried with frustration as I discarded what was remaining in my tiny bottle of Mounjaro.

Looking back, it was way too easy for me to get my hands on such a powerful drug.

Looking back, it was way too easy for me to get my hands on such a powerful drug. I was never asked any relevant questions about mental health, body image, or eating disorders. I could have simply lied about my weight just to get access to the medication. I remember how thorough and strict my doctors were when I took Accutane for my acne — the grueling monthly contracts I had to sign requiring contraception and regular blood work. The process for getting semaglutide or tirzepatide seems less regulated, and yet they have the potential to wreak so much havoc on your body. (It's also important to note that you should not get pregnant , drink alcohol , or undergo general anesthesia while on any GLP-1 agonist.) I also wonder if, like fen-phen , the "miracle" obesity treatment that was popular in the '90s, these weight-loss drugs that are trendy now will be pulled from the market eventually for some horrendous long-term side effects that we're not fully aware of yet.

In today's society, I'm constantly being told I'm not good enough. I willingly put myself through all this agony because I was fixated on fitting an unattainable and unsustainable standard of beauty. It's so not worth it. It took an expensive ER bill and a major health scare for me to learn how to be kinder to myself and appreciate my body. Now, I'm focusing on redefining what beauty and wellness is for me. I choose to love myself as I am now, not some distant future self when I'm 30 pounds thinner. It might take years to unlearn all of this internalized fatphobia, heal my relationship with food, and stop judging myself so harshly. But I vow to be patient, compassionate, and gentle with myself, while empowering others to do the same.

Helen Hyunbin Han is a South Korean immigrant and owner of two small businesses, Elevate: Modern Massage and Elevate: Pet Boutique. These ventures combine her love for guiding others in their self-care and wellness journey and elevating their furry companions' quality of life. She is passionate about AAPI issues, mental health awareness, music, movies, theater, and food.

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40 facts about elektrostal.

Written by Lanette Mayes

Modified & Updated: 02 Mar 2024

Reviewed by Jessica Corbett

Elektrostal is a vibrant city located in the Moscow Oblast region of Russia. With a rich history, stunning architecture, and a thriving community, Elektrostal is a city that has much to offer. Whether you are a history buff, nature enthusiast, or simply curious about different cultures, Elektrostal is sure to captivate you.

This article will provide you with 40 fascinating facts about Elektrostal, giving you a better understanding of why this city is worth exploring. From its origins as an industrial hub to its modern-day charm, we will delve into the various aspects that make Elektrostal a unique and must-visit destination.

So, join us as we uncover the hidden treasures of Elektrostal and discover what makes this city a true gem in the heart of Russia.

Key Takeaways:

• Elektrostal, known as the “Motor City of Russia,” is a vibrant and growing city with a rich industrial history, offering diverse cultural experiences and a strong commitment to environmental sustainability.
• With its convenient location near Moscow, Elektrostal provides a picturesque landscape, vibrant nightlife, and a range of recreational activities, making it an ideal destination for residents and visitors alike.

Known as the “Motor City of Russia.”

Elektrostal, a city located in the Moscow Oblast region of Russia, earned the nickname “Motor City” due to its significant involvement in the automotive industry.

Home to the Elektrostal Metallurgical Plant.

Elektrostal is renowned for its metallurgical plant, which has been producing high-quality steel and alloys since its establishment in 1916.

Boasts a rich industrial heritage.

Elektrostal has a long history of industrial development, contributing to the growth and progress of the region.

Founded in 1916.

The city of Elektrostal was founded in 1916 as a result of the construction of the Elektrostal Metallurgical Plant.

Located approximately 50 kilometers east of Moscow.

Elektrostal is situated in close proximity to the Russian capital, making it easily accessible for both residents and visitors.

Known for its vibrant cultural scene.

Elektrostal is home to several cultural institutions, including museums, theaters, and art galleries that showcase the city’s rich artistic heritage.

A popular destination for nature lovers.

Surrounded by picturesque landscapes and forests, Elektrostal offers ample opportunities for outdoor activities such as hiking, camping, and birdwatching.

Hosts the annual Elektrostal City Day celebrations.

Every year, Elektrostal organizes festive events and activities to celebrate its founding, bringing together residents and visitors in a spirit of unity and joy.

Has a population of approximately 160,000 people.

Elektrostal is home to a diverse and vibrant community of around 160,000 residents, contributing to its dynamic atmosphere.

Boasts excellent education facilities.

The city is known for its well-established educational institutions, providing quality education to students of all ages.

A center for scientific research and innovation.

Elektrostal serves as an important hub for scientific research, particularly in the fields of metallurgy, materials science, and engineering.

Surrounded by picturesque lakes.

The city is blessed with numerous beautiful lakes, offering scenic views and recreational opportunities for locals and visitors alike.

Well-connected transportation system.

Elektrostal benefits from an efficient transportation network, including highways, railways, and public transportation options, ensuring convenient travel within and beyond the city.

Famous for its traditional Russian cuisine.

Food enthusiasts can indulge in authentic Russian dishes at numerous restaurants and cafes scattered throughout Elektrostal.

Home to notable architectural landmarks.

Elektrostal boasts impressive architecture, including the Church of the Transfiguration of the Lord and the Elektrostal Palace of Culture.

Offers a wide range of recreational facilities.

Residents and visitors can enjoy various recreational activities, such as sports complexes, swimming pools, and fitness centers, enhancing the overall quality of life.

Provides a high standard of healthcare.

Elektrostal is equipped with modern medical facilities, ensuring residents have access to quality healthcare services.

Home to the Elektrostal History Museum.

The Elektrostal History Museum showcases the city’s fascinating past through exhibitions and displays.

A hub for sports enthusiasts.

Elektrostal is passionate about sports, with numerous stadiums, arenas, and sports clubs offering opportunities for athletes and spectators.

Celebrates diverse cultural festivals.

Throughout the year, Elektrostal hosts a variety of cultural festivals, celebrating different ethnicities, traditions, and art forms.

Electric power played a significant role in its early development.

Elektrostal owes its name and initial growth to the establishment of electric power stations and the utilization of electricity in the industrial sector.

Boasts a thriving economy.

The city’s strong industrial base, coupled with its strategic location near Moscow, has contributed to Elektrostal’s prosperous economic status.

Houses the Elektrostal Drama Theater.

The Elektrostal Drama Theater is a cultural centerpiece, attracting theater enthusiasts from far and wide.

Popular destination for winter sports.

Elektrostal’s proximity to ski resorts and winter sport facilities makes it a favorite destination for skiing, snowboarding, and other winter activities.

Promotes environmental sustainability.

Elektrostal prioritizes environmental protection and sustainability, implementing initiatives to reduce pollution and preserve natural resources.

Home to renowned educational institutions.

Elektrostal is known for its prestigious schools and universities, offering a wide range of academic programs to students.

Committed to cultural preservation.

The city values its cultural heritage and takes active steps to preserve and promote traditional customs, crafts, and arts.

Hosts an annual International Film Festival.

The Elektrostal International Film Festival attracts filmmakers and cinema enthusiasts from around the world, showcasing a diverse range of films.

Encourages entrepreneurship and innovation.

Elektrostal supports aspiring entrepreneurs and fosters a culture of innovation, providing opportunities for startups and business development.

Offers a range of housing options.

Elektrostal provides diverse housing options, including apartments, houses, and residential complexes, catering to different lifestyles and budgets.

Home to notable sports teams.

Elektrostal is proud of its sports legacy, with several successful sports teams competing at regional and national levels.

Boasts a vibrant nightlife scene.

Residents and visitors can enjoy a lively nightlife in Elektrostal, with numerous bars, clubs, and entertainment venues.

Promotes cultural exchange and international relations.

Elektrostal actively engages in international partnerships, cultural exchanges, and diplomatic collaborations to foster global connections.

Surrounded by beautiful nature reserves.

Nearby nature reserves, such as the Barybino Forest and Luchinskoye Lake, offer opportunities for nature enthusiasts to explore and appreciate the region’s biodiversity.

Commemorates historical events.

The city pays tribute to significant historical events through memorials, monuments, and exhibitions, ensuring the preservation of collective memory.

Promotes sports and youth development.

Elektrostal invests in sports infrastructure and programs to encourage youth participation, health, and physical fitness.

Hosts annual cultural and artistic festivals.

Throughout the year, Elektrostal celebrates its cultural diversity through festivals dedicated to music, dance, art, and theater.

Provides a picturesque landscape for photography enthusiasts.

The city’s scenic beauty, architectural landmarks, and natural surroundings make it a paradise for photographers.

Connects to Moscow via a direct train line.

The convenient train connection between Elektrostal and Moscow makes commuting between the two cities effortless.

A city with a bright future.

Elektrostal continues to grow and develop, aiming to become a model city in terms of infrastructure, sustainability, and quality of life for its residents.

In conclusion, Elektrostal is a fascinating city with a rich history and a vibrant present. From its origins as a center of steel production to its modern-day status as a hub for education and industry, Elektrostal has plenty to offer both residents and visitors. With its beautiful parks, cultural attractions, and proximity to Moscow, there is no shortage of things to see and do in this dynamic city. Whether you’re interested in exploring its historical landmarks, enjoying outdoor activities, or immersing yourself in the local culture, Elektrostal has something for everyone. So, next time you find yourself in the Moscow region, don’t miss the opportunity to discover the hidden gems of Elektrostal.

Q: What is the population of Elektrostal?

A: As of the latest data, the population of Elektrostal is approximately XXXX.

Q: How far is Elektrostal from Moscow?

A: Elektrostal is located approximately XX kilometers away from Moscow.

Q: Are there any famous landmarks in Elektrostal?

A: Yes, Elektrostal is home to several notable landmarks, including XXXX and XXXX.

Q: What industries are prominent in Elektrostal?

A: Elektrostal is known for its steel production industry and is also a center for engineering and manufacturing.

Q: Are there any universities or educational institutions in Elektrostal?

A: Yes, Elektrostal is home to XXXX University and several other educational institutions.

Q: What are some popular outdoor activities in Elektrostal?

A: Elektrostal offers several outdoor activities, such as hiking, cycling, and picnicking in its beautiful parks.

Q: Is Elektrostal well-connected in terms of transportation?

A: Yes, Elektrostal has good transportation links, including trains and buses, making it easily accessible from nearby cities.

Q: Are there any annual events or festivals in Elektrostal?

A: Yes, Elektrostal hosts various events and festivals throughout the year, including XXXX and XXXX.

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Zelenskiy calls for operational changes to Ukraine military after sacking commander

President demands ‘new level of medical support for soldiers’ as questions mount over speed of counteroffensive against Russia

Volodymyr Zelenskiy has demanded rapid changes in the operations of Ukraine’s military and announced the dismissal of the commander of its medical forces.

The Ukrainian president’s move was announced on Sunday as he met defence minister, Rustem Umerov, and coincided with debate over the conduct of the 20-month-old war against Russia , with questions over how quickly a counteroffensive in the east and south is proceeding.

“In today’s meeting with defence minister Umerov, priorities were set,” Zelenskiy said in his nightly video address. “There is little time left to wait for results. Quick action is needed for forthcoming changes.”

Zelenskiy said he had replaced Maj Gen Tetiana Ostashchenko as commander of the medical forces.

“The task is clear, as has been repeatedly stressed in society, particularly among combat medics, we need a fundamentally new level of medical support for our soldiers,” he said.

This, he said, included a range of issues – better tourniquets, digitalisation and better communication.

Umerov acknowledged the change on the Telegram messaging app and set as top priorities digitalisation, “tactical medicine” and rotation of service personnel.

Ukraine’s military reports on what it describes as advances in recapturing occupied areas in the east and south and last week acknowledged that troops had taken control of areas on the eastern bank of the Dnipro River in southern Kherson region.

Ukrainian commander in chief, Gen Valery Zaluzhny, in an essay published this month, said the war was entering a new stage of attrition and Ukraine needed more sophisticated technology to counter the Russian military.

While repeatedly saying advances will take time, Zelenskiy has denied the war is headed into a stalemate and has called on Kyiv’s western partners, mainly the United States, to maintain levels of military support.

Ostashchenko was replaced by Maj Gen Anatoliy Kazmirchuk, head of a military clinic in Kyiv.

Her dismissal came a week after a Ukrainian news outlet suggested her removal, as well as that of others, was imminent after consultations with paramedics and other officials responsible for providing support to the military.

Meanwhile on Sunday, air defence units in Moscow intercepted a drone targeting the city, mayor Sergei Sobyanin said.

Sobyanin, writing on the Telegram messaging app, said units in the Elektrostal district in the capital’s east had intercepted the drone.

According to preliminary information, falling debris resulting from the operation had caused no casualties or damage, Sobyanin said.

• Volodymyr Zelenskiy

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