My fitness routine for 2025 will focus on healing from my injury during the first quarter and transitioning to functional fitness after that. Here’s the plan:
- Strength Training: Three weekly sessions, focusing on building muscle mass and strength while keeping lifts below 85-90% of my maximum effort. Each session will have an adequate workout time of 60 minutes.
- High-Intensity Cardio: I will take one group class per week (HIIT or CrossFit) designed to elevate my heart rate to 90–100% of my maximum heart rate (MHR). The effective workout time will be 5 to 12 minutes.
- Zone 2 Cardio: One or two weekly sessions, currently done on a bike for 30 to 45 minutes at a heart rate between 60–70% of my MHR.
- Zone 3 Cardio: One 30-minute weekly workout involving a light dumbbell or kettlebell and some gymnastics for fun.
The 180 minutes of strength training and high-intensity cardio are non-negotiable. They form the foundation of my health span and lifespan, requiring control and focus to ensure proper movement and mobility. I’m not ashamed (or maybe just a little) to admit I’ve been doing it wrong for 20 years—but I’ve learned from those mistakes.
I had two separate experiences that shaped my fitness journey:
- The Bro Gym Era: I started lifting weights at 17 in a “bro gym” with a friend, without a coach, and just did my own thing. It gave me a basic introduction to weightlifting but lacked structure and guidance.
- The CrossFit Chapter: In 2014, I discovered CrossFit, which helped me become a more athletic and high-performing individual. However, it also taught me poor movement habits, as I prioritized lifting heavier and moving faster over proper technique.
Back then, I didn’t hire a coach to teach me how to move correctly, lift heavy weights safely, or perform advanced movements with good form. Today, I’ve hired a coach to retrain my nervous system and help me relearn how to move effectively. It feels like I’m a kid again, having training wheels put back on my bike after believing I was a professional cyclist!
My Zone 2 workouts will help me manage stress and stay focused for my family and clients. Zone 3, the sweet spot in between, will help fight insulin resistance and build endurance—and it’s usually a lot of fun!
Whether you’re just starting your fitness journey or you’ve been at it for a while, for real progress it is not about going hard every day but about finding the right balance and incorporating strength training into your routine. Here’s a great mix:
Start with 2 Strength Training Sessions Per Week:
Beginner-Friendly Strength Workout
Start with a 5-15 minutes warm-up (bike, fast walk, jumping jacks)
- Bodyweight Squats – 3 sets of 10-12 reps
- Incline Push-Ups (hands on a bench or wall) – 3 sets of 8-10 reps
- Inchworms or Dumbbell Deadlift if you have the equipment – 3 sets of 8-10 reps
- Plank Hold – 3 sets of 20-30 seconds
Then, pair Strength Training with Cardio: 1 Time a Week: Push hard with a short, high-intensity workout (Zone 4-5) – 3-5 sets of 30-second sprints on a bike with 2:00 of rest between the sets. 1-2 Times a Week: Move slower and steady to burn fat (Zone 2). 30 to 45 minutes walk where you feel your heart rate going up but you can still have a conversation. 20 to 30 Minutes Weekly: Add a steady mid-intensity session (Zone 3). You should be able to answer short answer but not have a conversation.
Strength training builds lean muscle to boost metabolism and improve overall fitness and confidence. Combined with balanced cardio, you’ll burn fat efficiently without overloading your system. Cardio is the best tool for overcoming fog and lack of focus (aka ADD-ADHD).