Read times: 10-minute read

I’ve been in the health and fitness game for a long time. I’ve made every mistake, and paid for those mistakes time and time again.

It pains me to see everyone making those same mistakes, as there is so much ‘new’ information online, and none of it addresses the root of what it takes to sustain a healthy lifestyle in the long term.

In this post I have reflected on this, so here 10 of my top lessons from my 25 year journey. 

1. Emotional Regulation should be your number one priority

It starts in the mind (which stems from the BODY), so you can’t be healthy if your mind-body isn’t aligned ⁠

This is first because this is KEY. I learned this after many years of perfect eating and training, when I developed chronic fatigue. As I explored the mechanisms behind this illness I learned of how dysregulated my nervous system was, and it was this dysregulation that led to my condition.

I already had depression, anxiety, ADD, and PTSD diagnosis, but because I was so removed from my body, it didn’t click until I was physically unable to function. 

What does this look like?

• Learning to feel into the body
• Healing and or facing childhood trauma
• Asking questions about your uncomfortable emotions
• Seeing a therapist if you need to
• Taking time to reassess your job, relationships and life choices. 

These things aren’t easy, they’re a journey, but I can assure you there is freedom (and better results in all life pursuits) if this one is explored in its entirety.

2. It’s a PROCESS. No one masters the habits overnight.

We all fall backward and have to jump back on the wagon again. ⁠

⁠Rome wasn’t built in a day! Along your journey there will be setbacks, as it is impossible to just ‘decide’ to change and have no problems. Think of change like an onion, as you peel back one layer another appears.

So you start eating better, now you have less inflammation and more clarity to see the waves in your emotional state or those things that trigger it. When you’re triggered, you may spiral back to old habits in order to regulate yourself. In noting that, you need to develop a new habit to regulate, rather than leaning on those things you’re trying to quit – cigarettes, alcohol, sugar, etc.

Be patient with yourself and think of it like you’re going on a quest, and on this quest you want to uncover all those things that are holding you back from your dreams, and work through them one by one. As you do this, work to be happy and grateful for what you already have, and this takes the pressure off!.

3. We all have different needs and genetic capabilities – learn yours. 

⁠This is KEY! We all have different muscle shapes, strength capacity, waist size, abdominal shapes, body fat storage limitations, sensitivities, and histories. Your past will influence your present, which is why the first point is so important.

If you’re wanting to change your body, then knowing those who excel in physical endeavors are built differently. They most likely don’t share your story. They most likely have more responsive bodies, lower body fat set-points, a faster metabolism and better levers for lifting. Don’t compare your journey to anyone else but your own. 

4. Nutrition is the number one variable you can control (in a sea of environmental toxicity – so start there)

⁠If you don’t eat well, you really have no chance. There is no other way to say it! We are all impacted by our environment, epigenetic suggests up to 95% of our health outcomes are related to just that. It’s hard to avoid pharmaceuticals, petrol fumes, and some of us have high levels of emotional or psychological stress, but we can all control our diet.

This means; low refined sugar, no seed oils, no fried foods, no trans fats. It’s not that hard to do, but it’s hard to accept as those foods are SO addictive. So, start in the kitchen!

5. Weight training has positive carryover into ALL aspects of life

⁠Weight training is beneficial for; 

• Bone density
• Injury prevention
• Cardiovascular fitness
• Mental health
• Strength levels
• Sports performance
• Hormone function
• Nutrient uptake

And, it can make your body more resilient. When you train well, the nervous system upregulates and has to return to normal again. The more you do this, the more it can stretch, the more you can take on in your everyday life. 

6. Being lean is NOT where the happiness lies⁠

I have been shredded three times. The first time I was miserable as I had major body image issues and I had hedged all my bets on being lean. When I arrived there, I was more disappointed than I had ever been. The next time it was a little better, and the last time I was well aware that it was for the sport and the enjoyment, and so it was great, but I would never choose to live that lifestyle in order to stay lean, as the sacrifices I had to make were too high. Same goes for you!

7. It’s important to identify what you’re willing to do and how you want to live, and weigh that up against how you want to look.

And then, you want to work on accepting how you look. 

⁠How you look is largely genetic, and most people won’t tell you this. This means you won’t buy their programs or sign up to their weight loss diets. I tell my clients this, they understand what is realistic for them and what it takes to achieve the body they desire to have.

For me personally, this means being around 70-73kg, I have a nice shape, but I have no real visible muscle despite when I am lean looking very muscular. After a lifetime of chronic dieting and stress, I have to accept that this is what my body considers to be safe.

So ask yourself, what about this weight is safe for me? If there are realistic changes you can make to be healthier, then it’s likely you will lose weight as you make those changes. If you’re already living a truly healthy lifestyle, then understanding any further leanness you may achieve will not necessarily stick around.

Keep in mind also, that obesity is never safe for the body. Our bodies carry healthy amounts of body fat, but this is never in excessive amounts.

8. Community is essential – you need to have safe people in your corner.

No-one can make it on their own!⁠

If you don’t have people in your corner cheering you on, it will be hard to change. I have experienced both sides, where I had friends that were not egging me on at all, in fact behind my back hoping I would fail. This means that when I would change, I would feel disconnected and with that disconnection came me ditching my efforts in an attempt to fit back in again. 

Recognise that good connections are people who; 

• Support you
• Listen to you
• Compromise with you
• Don’t need to be right all the time
• Ask you how it’s going
• Point out positive changes in you

They are not people who criticise, put negative ideas in your head or hold you back.  

9. SAFETY is needed for any lasting change.

⁠Safety for me is something I only learned in 2022 as I heal my childhood trauma. I had no idea I didn’t have safety, and no idea how to recognise it.

SO this what safety is, for anyone who doesn’t know; 

• It is having non-judgmental people in your corner
• It’s being able to speak your mind without fear of negative consequences
• It’s people who have a genuine interest in your life
• People who can be present for you 

If you feel you lack safety, then this is where I would start! Seek out a therapist as this can be a great way of learning what safety feels like, and I’ll give you a tip, it feels strange but also very right to your nervous system.

You may have heard me talking about this alot of late, particularly as it relates to weight loss. Safety is key for any physical goal, as without safety we have chronic stress, and in chronic stress the body is surviving, not thriving, and you can’t achieve things that your body deems unnecessary when it is simply trying to keep you alive!

10. Your needs will change with each phase of life.

One minute it feels important to be skinny, the next it’s important to be strong, then suddenly we care more for mobility. Ride the waves and don’t judge your earlier choices as you occupy new spaces. ⁠

Changing your preferences is normal, and it’s important to embrace this and not fight against it. I see really often people posting about how they once cared about how they looked, but now they don’t, but rather than sharing in an empowering way, they’re mocking the girl who thought weight loss would make her happy.

Weight loss doesn’t make you happy, but your belief in that was your only hope for safety in that phase of your life. What you did in the past was what you did to survive. There are no right or wrong things to do if they lead you to your best life.

I have done; 

• Cardio and fun runs
• Weight training and bodybuilding
• Powerlifting
• Strongman
• Walking only while I had chronic fatigue syndrome
• Back to bodybuilding
• Now back to walking only really light training as my body recovers through trauma therapy 

I have resistance every time I can’t weight train, as it is my preference but at the same time i have to ride those waves – if the body doesn’t want to do it, then I need to give it a rest. My point here is, there is no ‘right’ or ‘wrong’ exercise routine, food, training style or phase to be in. Do what your body can do at the time.

So those are my top 10 tips for you! I hope you gained some new insight.

There is a video version of this too, if you would like to learn more!