Part 2 - New Year, New You: How I Nailed My Fitness Journey and How You Can Too in 2025

Last year, I set a goal to get my health back on track! With all the demands of adulting, I found myself light years away from my old fitness routine. By December 2023, I decided that I was ready for change and prepared to walk the talk as we say in the health and wellness coaching world. I fully committed to finding a regimen that I could enjoy, even if it took me all year to hit my goals. In short, my approach was giving more tortoise, than hare…but it worked, and I was successful! By the summertime, I had shed more than 20lbs, reduced a significant amount of body fat, slept better, improved mental clarity, and was more energized. Since fitness is often near the top of the list of many new year’s resolutions, in the second part of my New Year, New You series, I will focus on the approach I used to crush my fitness goals and how you can do the same!

1. Set a goal, and make sure it's S.M.A.R.T.

While “get in shape” and “be more active” seem like goals, they are not detailed enough for you to fully grasp what you are aiming to achieve. To be successful, you should get specific about what this lifestyle change looks like for you by setting a S.M.A.R.T. goal. Be specific about what getting into shape looks like, determine how you will measure it, decide how you will act towards the goal, and decide when you would like to achieve it by. Being specific will keep you focused on your journey. Whether it's reducing body fat, losing weight, or losing inches, be clear on what you are trying to achieve and by when.

2. Measure, measure, measure

As part of the goal setting process, you must decide how you will measure your success. In my case, I found it helpful to invest in a scale that not only measured body weight, but also captured other metrics such as body fat, subcutaneous fat, lean muscle, protein, etc. While measuring body weight is great, it is only part of the story of what is going on in your body. This scale allowed me to have a comprehensive view on how my body was moving towards a healthier state and determine whether I needed to make changes to my regimen. Further, consider investing in measuring tape to evaluate how many inches you are losing.

While measurement is an important part of achieving your goal, don’t overdo it. Decide on a "measurement day" to hop on the scale. Outside of those days, just focus on making progress on your goals. You likely won’t see huge changes from day to day, so measuring once a week, biweekly, or even monthly, should be enough.

3. Choose a fitness routine that you love (or at least like)...

This was so important on my journey. I found a few routines that I enjoyed and have still been able to stick with today. If you hate your workout, then you likely won’t stick with it. There are so many to choose from - Pilates, bootcamps, kickboxing, HIIT, running, walking, dancing, squats…the list goes on! There is so much to choose from that I’m sure you can find something you won’t dread needing to do on workout days. If you aren’t sure, then consider trying ClassPass to sample different classes or the FitOn app to see what you love before fully committing.

According to the Center for Disease Control and U.S. Department of Health and Human Services “adults need 150 minutes of moderate-intensity physical activity a week. This can also be 75 minutes of vigorous-intensity or an equivalent combination of moderate- and vigorous-intensity physical activity. In addition, adults need at least 2 days of muscle-strengthening activity each week”.

Are you ready to get moving?

4. ...But don’t forget your diet

Diet is so important! As the adage goes, you are what you eat. Exercise is only part of the equation for what is required to get your body to its healthiest state. Like your fitness program, decide on a diet that you can stick to and plan out your meals ahead of time. To be clear, by “diet” we mean what is on your plate at each meal and during snack time. Check with your healthcare provider and dietician before making changes to your diet or fitness routine.

Last year, I found that a mostly plant-based diet along with 1-2 flex meals per week worked best for me. This does not mean you need to clean out your fridge and only eat salads. Find what works best for you to ensure your body is properly fueled. The internet is filled with interesting recipes for all diet types. Keep in mind that some foods are best when they are limited or left out of your diet entirely. A recent study found that “ultra-processed foods [such as] ready-to-eat meals, snacks, and sugary drinks, have been associated with more than 30 health conditions – including cardiovascular disease–related deaths, mental health disorders, type 2 diabetes, poor sleep, and obesity”.

5. Be Gentle with Yourself

If you fall off the wagon, don't beat yourself up. Get back up and continue your journey. Pinpoint what led to your setback and determine how you will better prepare for similar hurdles in the future. For example, I personally found that travel and special occasions made it challenging to stay on track with my dietary needs. To circumvent these challenges, I packed meals or researched restaurants and grocery stores that were near my accommodations and could meet my desired meal preferences.

Additionally, give your body rest when needed and decide ahead of time when your rest days will be. Slow and steady wins the race. Crash dieting or heavy-duty workout routines that you haven’t trained for may cause injury and will not help you maintain your goals long-term. If you're feeling under the weather, then give your body rest. Part of your wellness journey is taking care of yourself when your body and mind require it. Once you feel better, get back to it! The first day back may be tough, but your body will quickly readjust.

Finally, affirm yourself, daily. While what you see in the mirror is important, what you are mentally internalizing is just as, if not more, important. Congratulate yourself for making progress and staying committed to your health and wellness journey. Share your progress with loved ones who can cheer you on and give yourself ALL the love, because you deserve it.

Cheers to knowing you're a baddie and looking like one too!

xo Kiara

Sources:

·        “Ultraprocessed Foods Linked With 32 Types of Health Problems” - https://jamanetwork.com/journals/jama/article-abstract/2816703

·        Physical Activity Basics - https://www.cdc.gov/physical-activity-basics/guidelines/adults.html