The main focus for choosing the word SHAPE for 2024 was that I needed a butt kick to finally get some of my health and fitness under control. Or at least started. Seeing me these days no one would have guess that I have played semi-professional volleyball for years. That I hold a high school track record in Idaho (I think it still hasn’t been broken 24 years later). That I was very athletic back in the day. While I dream about that body I am realistic enough to know I am not getting that back. For the past decade or more I have done a number on my body. I was lazy, I was struggling with mental illness, I had other things to focus on. But I am not getting younger. And most of all I really didn’t feel very good anymore. Getting back in shape has been a wish for so so long and I finally made it a priority again. Could I have done more? Absolutely yes. Did I get started. Definitely yes. Am I proud of myself. Yes!
In order for me to keep that motivation and hold myself accountable I will write out a few things today. Some numbers, stats and such. I totally understand if that is something you are absolutely not interested in – feel free to come back another day.
How I approached my getting back to shape journey
I knew that I needed to motivate myself over and over again. If you have been around for a while you know I strive with challenges and goals. I also like trying new things and to mix it up.
I knew I liked yoga enough and that it was helping me with back pain and migraine days. This was my starting point. And I decided my goal would be to strive for three times of yoga a week – designated days were Tuesday, Thursday and Saturday. Minimum I wanted to achieve was one yoga session a week. I didn’t really keep track of it but realized in August that I had managed to have a yoga routine since February. That motivated to keep my streak going.
I also decided to add one different exercise snippet every month. My (secret) hope was that I liked some of the things so much that I would keep them going. Stacking one little exercise onto another throughout the year and adding up on my exercise time. Here is what I did:
January – 30 jumping jacks – 9 days
February – face yoga – most days
March – tiny core routine – most days
April – lift some weights – 19 days
May – 5 minutes of hula hoop – 9 days
June – 5 minutes dancing – 17 days, average of 10 minutes
July – push ups – 2 days
August – swimming – 14 days
September – increasing heart rate when walking aka walk faster – not trackable really
October – 10 minute walks outside – 42 times, 1 day missed
November – 2 x 5 minute meditation – 8 days only once though
December – an exercise from my health care app – not really tracked
Most of the exercises I have carried over towards the following month. They all fizzled out at some point – besides the weights. I like weights. So much so that I will make them a second routine this year as I have mentioned previously. I was surprised by the swimming. I loved it and it really boosted my cardio. But I am too lazy to go some place and swim. I am not a pool girl. I prefer rivers and lakes. This will be back on my schedule as soon as I can stand the water temperature. The dancing was also a good one. And the walking in October was so great. The push-ups and the mediation was something I was bored with and didn’t really do.
Let’s look at some stats
- Physical exercise
- Average daily steps 5,963 → goal was 6,000 daily steps → 99.38 % – I’m calling this an achievement
- Total of 1,711 km walked
- Total of 78 yoga sessions with an average of 29 minutes → goal was a minimum of 52 → Yes, big achievement here and most of all I set a routine.
- Total of 32 weight lifting sessions → liking weights. yeah
- Total of 22 dance sessions → enjoyed this for fighting fatigue after lunch
- Total of 15 swims in the river → I always believed I am not a swimmer, I may be
For someone who has done only a handful of exercises in previous years I am really proud in how I found and set a routine to physical exercise. I did not add my bike rides here as they are more a means to get from A-B and I often forget to stop the tracker so the stats are off.
Also I am solely working from home. So every step I take outside the house is intended and planned. If I would commute to work or have to be places regularly this would be so much higher. So I am patting myself on the back here. I know for many of you this is peanuts.
- Body stats – I did take monthly measurements and pictures – which I will not share, you just need to trust me here
- – 2 cm hip girth
- – 4 cm waist girth
- – 1 cm belly girth
- – 2.5 cm neck girth
- – 6 cm chest girth – like this is what was important… Haha.
- – 2.6 kg weight – I be honest I had hoped for more but the above changes are helping being ok with it.
- – 0.9 BMI
- – 1.6 % body fat percentage
- + 1.5 % muscle mass
- +3.2 increase in cardio fitness (according to my apple health app)
I am not sure the last four are absolutely true as I don’t trust my scale but it is trending in the right direction so I believe I am doing something right. And it does motivate me. I take that.
Things I realized that have changed
Numbers and stats are fun and good to look at but I have realized other changes and they might be more important.
- I can keep up with the husband when we walk, I can even talk doing it.
- I can run to catch the bus without needing a shower afterwards.
- I can run more than 100 meters.
- My clothes are looser and don’t pinch that much anymore.
- I fit in clothes I haven’t worn in years. Like my party pants. Or my winter coat can be zipped up.
- I can do yoga poses I was not able to do a year ago.
- I have no more knee aches when walking longer stretches.
- I am much more flexible. I have no issue shaving my legs and I am not getting dizzy bending over.
- My skin is firmer.
- No more love handles.
- No more drooping belly.
Well, so much for my update on how getting back in shape has been approached. Later this week I will share some more detailed exercise goals for 2025 and a major motivation booster. It has to do with travel plans.
What is your go-to exercise? Do you count walking outside as exercise? What positive impact has exercise done for you? How do you stay motivated?
14 comments
Wow, I am in awe of all of what you’ve achieved. Bravo. You really should be proud of what you’ve done. While some of the things you did are not for you, at least now you know what works, and what doesn’t work for you, and how to utilise what’s best for you.
I started walking in earnest at the start of the lockdown knowing we were not being allowed outside. So had to figure out a way to work within our apartment and … am still doing the same routines now, five years later. I also lost about 35 pounds in weight. Though it’s true, I still have a way to go. I want to lose another 15 this year.
Again, congrats on your success.
Oh that is sich an achievement you have accomplished. Congrats. It’s amazing what walking can do and even just in the apartment.
Before Covid and before video calls would become the standard I used to always walk while on the phone or I would dust or fold laundry. Now I have to use that time sitting and I miss it and need to find new ways.
Doing different things monthly was lots of fun.
You’ve had great consistency and success, congratulations! I’m glad that you have been able to put in the effort and work towards good health. :-)
I got serious about yoga last year, and did 364 days of yoga in 2024. I started on Jan 2nd, so none on the 1st. I plan to do 365 days of yoga this year, though if we travel that may or may not work. Time will tell. For the last 5 weeks, I’ve been doing weights 5 days of every week (except last week when I was sick, I took 4 days off). I walk most days, about 45 minutes. I feel like I have less tightness and pain, which I love. I’m starting to feel muscles where I haven’t felt them in a long time. My pants are still tight though, so I don’t think there’s a change there. I don’t weigh myself, so not positive.
I am so so impressed with your yoga routine. But after day 6 of this Prana journey I can feel why a daily practice might be great – even though today I hated everything.
As of today I want to keep that daily thing going but I have a trade fair coming up and I am pretty sure I will miss some days. At least I will get my steps in.
45 minutes walking outside is great. I should be able to integrate this but I don’t. I will start small again and than work my way up.
I realized this morning that 2024 was a leap year, so even though I didn’t do yoga on Jan 1st, I did do 365 days. Yay!
Day 6 of her 30 days are always abs, so I kind of expected that. Tomorrow (day 8) is going to be meditation, which should be lovely.
Good to know it’s always apps. I will have to repeat that one throughout the year and see my progress.
I look forward to the meditation.
Ha leap year so you did do. Major achievement either way.
What a great year you had! The bonus is that you found some activities that you enjoy doing. Weights, especially, can be beneficial for long-term health. I did not know you were so into sports when you were younger; natural ability like that doesn’t go away, it’s probably still waiting for you to access. I do count walking outside as exercise, but I don’t log it. As you know my main exercise is running, and having friends that run keeps me motivated. Plus since having so much time off last year because of my stress fracture I appreciate so much more being able to run and that has been motivating.
Yes, I was all for sports and it was my life. Not only did I play volleyball I was also a referee. I spent all my weekends in the gym until I started work life. I just wasn’t able to keep up. When I was in my high school exchange in the US I did volleyball, basketball, track- and field, softball. I miss those days. Sigh…
I was always into team sports and very competitive. That is a bit of a hindrance for leisure sports now.
My natural ability probably helps me a lot these days. I can feel if something is not correctly done and I have always had some athletic ability no matter my shape.
I have always hated running but I am wondering if I should give it a try. I am not yet convinced and will do walking for now. We’ll see where the journey takes me.
I can see why you are happy to run again. That stress fracture really did dampen your exercise and all last year.
Good for you, Tobia! I love your gentle approach to it. I’m trying to increase my physical strength in 2025 and starting off slowly. It may take all year! And I’m OK with that.
Thank you Michelle. Wishing you all the best on your health and strength journey in 2025.
Wow! This is so impressive. It is HARD to stick to health goals and routines, and you’ve done an amazing job. I also love how you’ve tried different things this year (like…maybe you’re a swimmer!)
I don’t weigh myself anymore, but my husband and I joined a gym recently. We try to go 4-5 times a week. I do 30 minutes of cardio and 10-15 of weights. I got out of the habit of yoga and really should work to incorporate that into my routine again. I also need to sign up for some yoga classes. Over Christmas they shut down and I was so busy. But I’ve paid for classes and should use those up before they expire!
Thank you Elisabeth ä. It is really hard to stick to a routine and do these exercises. I am a team sport girl and have been all my life and can be really competitive. That is why I am not in any leisure sport teams. I am no fun to be around.
I really need to think on how to do more cardio.
I love that you do the gym with your husband. I told my husband that for our anniversary trip this year he needs to bring the gym clothes because the hotel has a gym and we are going to use it. Together.
I’m super impressed, Tobia! You really did embody this word. I like the idea of trying a different type of exercise every month – keeps things interesting and helps you decide what you like and don’t like.
Congrats!
Thank you Stephany. It sure helped me to stay motivated and brought more playfulness to the goal. Tgg HR ere were times I didn’t see any progress and was frustrated so seeing it here did help a lot and gave me another motivation booster.