Category Archives: Fitness + Fatloss

Does Soreness Mean a Good Workout? No. Here’s What It Actually Tells You

Fitness + Fatloss

Soreness is not an indicator of a good workout, and not being sore doesn’t mean your workout didn’t count. That day-after ache (DOMS) mostly tells you that you did something new, not something effective. Progress is more reliably measured in your training log: more weight, more reps, more control over time, sore or not. Rachael (a reader and all-around amazing person) sent me a question about this so well-organized it came with multiple choice answers. 😃 Is severe soreness […]

Read more
Leave a comment , , , ,

How Fast Do You Actually Lose Strength? Slower Than You Think

Fitness + Fatloss

You lose strength much more slowly than you probably think. A few days off changes basically nothing, measurable losses take roughly two to four weeks depending on the quality (muscle endurance fades first, maximal strength last). Muscle memory makes rebuilding faster than building the first time, and maintaining takes a fraction of the training that building did. Here’s the timeline, and how it can inform your training. Has this question ever crossed your mind: How fast do […]

Read more
Leave a comment , , ,

Why You Keep Falling Off Your Fitness Routine (and the 2-Minute Plan That Fixes It)

Fitness + Fatloss

Expecting yourself to stick to the same fitness routine, no matter what, is why it fails. Because the only predictable thing about life is that it’s unpredictable. A kid gets sick. Sleep falls apart. The to-do list explodes. You can’t know which one is coming or when, but you can know something is, and you can build your routine to expect it. That’s the whole trick: take two minutes and decide, in advance, exactly what you’ll do […]

Read more
Leave a comment , , , , ,

Overwhelmed by Fitness Advice? You Need an Action Plan, Not a Perfect Plan

Fitness + Fatloss

Quick Summary There is no “perfect” workout plan. Nobody can know what perfect looks like in advance. If you’re too afraid to start and make a mistake, it will keep you stuck at the starting line. Build an action plan instead: 1 or 2 small actions this week, and everything else blocked out for now. Action is what teaches you. Three weeks of imperfect reps will tell you more about what fits your life than three months […]

Read more
Leave a comment , , , , ,

How to Hold Yourself Accountable Without Beating Yourself Up

Fitness + Fatloss

Quick Summary The drill sergeant version of accountability (“why did you skip that? do you even want this?”) questions YOU instead of helping you. If being hard on yourself worked, it would have worked by now. Real accountability is built on two things: forward momentum (get the next available win, then look ahead) and honest feedback (a neutral observer reading the evidence, not a judge handing out punishment). You can run it on yourself: win first, plan […]

Read more
Leave a comment , ,

Bored With Your Workout? Try a New Level, Not a New Program

Fitness + Fatloss

Quick Summary When a program gets boring, reaching for a new one feels like a fresh start. It’s also why you feel like you keep starting over and never getting anywhere. New is fun, and the fun matters; it’s a big part of what keeps people moving. The catch is that most goals need repetition: you get better at the things you practice again and again. So keep the program’s frame the same, and give one exercise […]

Read more
Leave a comment , , ,

A 30-Day Beginner Fitness Plan That Won’t Overwhelm You (One Quest at a Time)

Fitness + Fatloss

Quick Summary Trying to overhaul everything at once is why getting healthier feels overwhelming before you’ve even started. You don’t need a bigger plan. You need the next quest. The next 30 days, mapped: start with a short walk today (Quest #0), make a 30-box Adventure Log (Quest #0.5), and spend Week 1 on daily movement snacks. A new quest arrives each week after that. Track it on paper, expect some hits and some misses (totally normal), […]

Read more
Leave a comment , , , , , , ,

Can’t get back into working out? It’s not a motivation problem.

Fitness + Fatloss

Recently, I asked you: where are you feeling most stuck with your fitness right now? Hundreds of you wrote back. Thoughtful, honest answers. Thank you. I’m working my way through all of them. And one theme jumped out at me IMMEDIATELY. I know what to do. I can’t get myself to start. One reader, let’s call her Supergirl, said it this way: “I know what I should be doing, but for whatever reason, I can’t motivate myself […]

Read more
Leave a comment , ,

“I hate weight lifting, but I know I should do it. Can you help?”

Fitness + Fatloss

I got this question from a reader last week, and it echoes a lot of questions I’ve received over the years: “I hate weight lifting and no matter what strategy I tried, I just can’t make it stick. Standing or sitting, lifting dumbbells for more than a few minutes just bores me to death. Walking truly has been easier to do because I can do it while I do other stuff I need to do that day; […]

Read more
Comments Off on “I hate weight lifting, but I know I should do it. Can you help?” , ,

The diagnostic I use to help prevent unnecessary injuries

Fitness + Fatloss

When someone comes to me with an injury (or one of those nagging aches that’s been hanging around for weeks and they can’t figure out why) I run the same diagnostic almost every time. It’s simple. You can run it on yourself. And it’ll teach you what to look for to dodge future issues. The 3-part diagnostic I’m looking for a recent spike in any of these three: Volume – how much of the thing you’re doing Intensity – […]

Read more
Comments Off on The diagnostic I use to help prevent unnecessary injuries , , ,
1 2 3 4