Tips on Health and Fitness

Look, I’m gonna be straight with you. I’ve read probably a thousand fitness articles over the years, and most of them are complete garbage. They’re either trying to sell you something or regurgitating the same tired advice your gym teacher told you in high school.

So here’s what I’m NOT going to do: I’m not going to tell you to “just eat less and move more” or that you need to spend 2 hours a day in the gym to see results. That’s not how real life works, and we both know it.

What I AM going to do? Share what actually worked for me and thousands of other regular people who don’t have personal chefs or unlimited time to work out. This stuff isn’t sexy, but it works.

Key Takeaways:

• Start with 2-minute movement snacks – Do 10 squats while coffee brews or take walking breaks every 45 minutes. These tiny habits compound into major results without overwhelming your life.
• Follow the 80/20 cardio rule – Keep 80% of your cardio at conversational pace (Zone 2) and only 20% high-intensity. This prevents burnout while maximizing fat burning and performance.
• Master 5 basic movements – Focus on push, pull, squat, hinge, and carry patterns. You don’t need fancy equipment or complicated programs – just these fundamentals done consistently.
• Prioritize recovery like a workout – Aim for 7-9 hours of sleep, take 2-3 rest days weekly, and remember that muscles grow during recovery, not during exercise.
• Use the visual plate method – Fill half your plate with vegetables/fruits, one quarter with protein, one quarter with whole grains, and add a thumb-sized portion of healthy fats. No calorie counting needed.
• Set performance goals, not appearance goals – Focus on what your body can DO (10 push-ups, run a 5K, touch your toes) rather than what it looks like. This approach is more motivating and sustainable long-term.

Why Most Fitness Advice Sucks (And What to Do Instead)

Here’s the thing – I used to be that person who’d start a new workout program every Monday, crush it for about 3 days, then completely fall off the wagon by Thursday. Sound familiar?

The problem wasn’t me (or you). The problem was following advice meant for fitness influencers who literally get paid to work out. I mean, come on – who has time for a 90-minute morning routine when you’re trying to get kids ready for school or make it to work on time?

What changed everything for me? Realizing that 15 minutes of movement beats 0 minutes every single time. That’s it. That’s the secret.

My “Aha” Moment

I’ll never forget the day I finally “got it.” I was sitting at my desk (again), feeling like crap (again), when I read about this thing called “exercise snacking.” Basically, instead of trying to find an hour for the gym, you do tiny workouts throughout the day.

I thought it was BS at first. But then I tried it. Every time I went to the bathroom, I’d do 10 squats. Before lunch, 20 push-ups. After that 3pm meeting that could’ve been an email? A quick walk around the block.

Within two weeks, I felt better than I had in years. And I hadn’t stepped foot in a gym.

Movement: Stop Making It So Complicated

Listen, I know sitting all day is terrible for you. We all know this. But knowing and doing are two different things, right?

Here’s what nobody tells you: You don’t need to go from couch potato to marathon runner overnight. In fact, that’s the worst thing you can do.

The “Movement Snacking” Game Plan That Actually Works

This is exactly what I do every single day:

Morning (takes 2 minutes, I swear):

• Roll out of bed, do 10 bodyweight squats while coffee brews
• 5 push-ups against the kitchen counter
• Stretch like a cat for 30 seconds (feels amazing)

During work:

• Phone timer goes off every 45 minutes
• Stand up, do something – ANYTHING – for 60 seconds
• Could be jumping jacks, could be walking to get water, could be dancing to one song

Evening:

• While dinner cooks: plank challenge with my kids (they always win)
• After dinner walk (even if it’s just to the end of the street and back)

This isn’t perfect. Some days I skip stuff. Some days I do more. But it’s sustainable, and that’s what matters.

Strength Training: The Thing Nobody Wants to Do But Everyone Should

Okay, real talk – I avoided strength training for YEARS because I thought I’d get bulky. Spoiler alert: that’s not how it works unless you’re specifically trying to look like The Rock and eating accordingly.

Here’s what strength training actually did for me:

• Made carrying groceries easier (seriously, this was huge)
• Fixed my back pain from sitting all day
• Made me feel like a badass
• Helped me sleep better

My Idiot-Proof Strength Routine

I’m not gonna lie and tell you I love strength training. I don’t. But I do it anyway because the results are worth it. Here’s my super simple routine that takes 20 minutes, 3x per week:

Day 1: Push stuff

• Push-ups (or wall push-ups if regular ones suck for you too)
• Overhead press with whatever you have (water bottles work!)
• Dips using a chair

Day 2: Pull stuff

• Rows using a resistance band or towel on a door
• Pull-ups (I use an assist band because I’m not there yet)
• Bicep curls with grocery bags

Day 3: Legs and core

• Squats (bodyweight is fine!)
• Lunges (I hold onto a wall because balance is not my friend)
• Planks (I started at 10 seconds. TEN SECONDS. Now I can do a minute)

The key? Start where you are. I literally started with 5 push-ups against a wall. Now I can do 20 real ones. It took 6 months, but who cares? Progress is progress.

Cardio: How I Learned to Stop Hating It

You know what I used to think cardio was? Running on a treadmill while staring at a wall and questioning all my life choices. No wonder I hated it.

Then I discovered Zone 2 cardio, which is basically moving at a pace where you can still hold a conversation. Game. Changer.

My Current Cardio “Non-Routine”

I don’t have a cardio routine. I have a life that includes movement:

• Walk while on phone calls (I probably look crazy but whatever)
• Dance party with my kids (counts as HIIT, trust me)
• Bike to the coffee shop on weekends
• Take the stairs whenever possible (and rest halfway up if needed)

Once a week, I’ll do something harder – maybe a HIIT workout from YouTube or sprint up my street a few times. But 80% of my cardio is just… living actively.

Flexibility: The Thing I Ignored Until My Back Said “Nope”

True story: I threw out my back picking up a sock. A SOCK. That’s when I realized maybe, just maybe, I should work on flexibility.

My 5-Minute Morning Stretch Routine

Every morning, while my coffee brews (seeing a pattern here?), I do these stretches:

1. Touch my toes (or shins, let’s be real)
2. Twist side to side like I’m checking for cars
3. Cat-cow stretches on all fours
4. Child’s pose (because it feels good)
5. Whatever stretch my body is asking for that day

This flexibility stuff isn’t just for yogis. It’s for anyone who wants to be able to tie their shoes when they’re 80.

Nutrition: Where I Screwed Up for Years

Oh man, nutrition. This is where I made every mistake in the book. Keto, paleo, juice cleanses, cabbage soup diet (yes, really) – I tried them all.

You know what finally worked? Eating like a normal human being who enjoys food but also wants to feel good.

My “Diet” That Isn’t a Diet

Here’s exactly how I eat now:

Breakfast:

• Usually eggs with whatever veggies are about to go bad
• Sometimes oatmeal with protein powder stirred in
• Always coffee (non-negotiable)

Lunch:

• Big salad with protein on top
• Or leftovers from dinner
• Piece of fruit

Dinner:

• Protein (chicken, fish, beans, whatever)
• Tons of veggies
• Some carbs (yes, carbs! I eat carbs!)
• Sometimes dessert because I’m human

Snacks:

• Apple with peanut butter
• Greek yogurt
• Handful of nuts
• Sometimes chips because again, human

I don’t count calories anymore. I don’t weigh my food. I just try to eat mostly whole foods and stop when I’m satisfied. Revolutionary, I know.

Water: The Boring Thing That Actually Matters

I used to be chronically dehydrated and wondered why I felt like garbage all the time. Turns out, water is kind of important. Who knew?

My stupid-simple hydration hack: I bought a water bottle with time markers on it. Yes, I need a bottle to tell me when to drink water. Yes, it works. No shame.

Recovery: AKA The Part Everyone Skips

Here’s something nobody talks about enough – you don’t get stronger during workouts. You get stronger while recovering FROM workouts.

My Recovery Non-Negotiables

1. Sleep: I aim for 7-8 hours. Sometimes I get 6. Sometimes 9. Sleep matters more than any workout.

2. Rest days: I take them. Without guilt. Usually 2-3 per week.

3. Foam rolling: Hurts so good. I do it while watching Netflix.

4. Walking: Best recovery tool ever. Plus my dog loves it.

The Mental Side Nobody Wants to Talk About

Can we be real for a second? Some days, the hardest part isn’t the workout – it’s getting your brain on board.

I’ve had days where putting on workout clothes felt like climbing Everest. Days where I cried during yoga (apparently that’s normal?). Days where I said “screw it” and ate an entire pizza.

And you know what? That’s okay. This isn’t about perfection. It’s about showing up more often than not.

My Mental Health Toolkit

• 5 minutes of meditation (I use an app because I can’t quiet my brain alone)
• Gratitude journaling (sounds woo-woo but it helps)
• Mindful walks without podcasts or music
• Therapy (best investment ever)
• Remembering that movement is medicine for my brain

Setting Goals That Don’t Suck

I used to set goals like “lose 20 pounds” or “get abs.” You know where that got me? Nowhere good.

Now my goals look like:

• Do 10 real push-ups (achieved!)
• Run a 5K without dying (working on it)
• Touch my toes (getting closer)
• Have energy to play with my kids (winning!)

See the difference? These goals are about what my body can DO, not what it looks like.

The Tech Stuff (Use It or Lose It)

I’m not a tech person, but these tools legitimately help:

• Fitness tracker: Reminds me to move
• MyFitnessPal: Used it for a month to learn portion sizes, then deleted it
• YouTube: Free workouts for days
• Timer app: For work breaks

Don’t overthink it. Your phone probably has everything you need.

Where People Mess Up (Including Me)

The all-or-nothing trap: Missing one workout doesn’t ruin everything. I promise.

Comparing yourself to others: That fitness influencer? That’s their JOB. You have a different job. Cut yourself some slack.

Information overload: Pick one thing. Do it for a month. Then evaluate. Stop trying to do everything at once.

Expecting instant results: It took me 6 months to see real changes. SIX MONTHS. Be patient.

Your Next 30 Days (Keep It Stupid Simple)

Week 1: Add movement snacks. That’s it. Just move more.

Week 2: Add one strength workout. ONE.

Week 3: Focus on eating protein at each meal.

Week 4: Add a second strength workout and evaluate how you feel.

That’s it. Don’t add anything else. Don’t complicate it. Just do these things consistently.

The Real Truth

Here’s what I wish someone had told me years ago: There’s no secret. There’s no perfect program. There’s no magic pill.

There’s just showing up, doing something (anything!) consistently, and being patient with yourself.

Some days you’ll crush it. Some days you’ll barely manage a walk around the block. Both are fine. Both count.

The only thing that matters? Don’t quit. Even when you want to. Especially when you want to.

Start tomorrow morning with 10 squats while your coffee brews. That’s it. That’s your only job.

You’ve got this. I know because I’m doing it too, one imperfect day at a time.

P.S. – If you’re reading this and thinking “but I’m different, I can’t do this” – that’s exactly what I thought too. Turns out I was wrong. You probably are too. The only way to find out? Try.

P.P.S – Seriously, go do those 10 squats tomorrow. Then come back and tell me how it went. I’ll be doing mine too, probably in my pajamas, definitely before I’m fully awake. We’re in this together.