My Plan To Get In Better Shape in 2025
As we close the door on 2024, I've realized my fitness has been autopilot.
Sure, I've kept up my daily run streak (over 600 days strong!) and hit the weights, but without real goals, it's like sailing without a compass. Here's why I'm changing that:
Why It Matters: I want to age well, keeping up with my kids and grandkids, hiking and snowboarding with my daughter, and racing around with my future grandkids. My goal? Shed 15-20 pounds to hit my sweet spot of 180-185 lbs by April 1, 2025. For you, you must have clarity and emotion when setting a goal. WHY does it matter to you more than anything?
My Action Plan for Epic Fitness Gains:
1. Nutrition - The 90% Game Changer:
Calorie Intake: Starting at 1800 calories (body weight x 9).
Protein: High at 200g daily to keep hunger at bay and muscles strong, making up 800 calories. The rest, a mix of fats and carbs.
Tracking: Using Fitbit to log everything, weighing home-cooked meals for precise portion control. Remember, what you don't measure, you can't improve!
If your goal is fat loss, you MUST focus your energy on your diet. There is NO other way around it.
2. Training - Keeping It Fun and Effective:
Routine:
Monday: Leg & Core, 1-mile run
Tuesday: 50-minute run
Wednesday: Chest, Back, Shoulders, Core, 1-mile run
Thursday: 30-minute run
Friday: Biceps, Triceps, Core, 1-mile run
Saturday: Sprint work (10-20 minutes)
Sunday: 1-mile run, optional full body workout
Lifting: Alternating between heavy (4-8 reps) and lighter (10-15 reps) each month to keep muscles guessing and strength increasing.
Running: Daily because I love it, with varied lengths for endurance and speed.
I always remind people to train and workout for a strong body NOT to lose weight.
3. Lifestyle Tweaks - Making Life Work for Fitness:
Meal Prep: Prepping meals to ensure healthy eating is easy.
Sweets & Alcohol: Minimizing, not eliminating. No more buying baked goods for the house, and cutting down on those delicious craft beers and cocktails for better sleep and recovery.
Food Rule: If I love it, I'll enjoy it in moderation; if I just like it, I'll skip it.
4. Stress Management - Because Life Doesn't Pause:
Hobbies Over Exercise: While exercise is great, I'll also dive into journaling, meditation, drawing, music, and nature walks to manage stress. These will be non-negotiable daily appointments for mental health.
Fun Tips to Keep You Motivated:
Make Your Goals Mean Something: Your fitness journey should excite you because it aligns with your life's joy.
Love It or Leave It: Only indulge in foods you truly love, in moderation.
Schedule Your Fitness: Treat workouts and stress-relief activities like they're the most important meetings of your day, because they are!
By making these changes, I'm not just planning a year of fitness; I'm setting up for a lifetime of health, fun, and adventure.
If you have specific questions on anything covered here today, feel free to reach out!
Having anxiety around how to make 2025 your healthiest, fittest year yet? Let's connect!
