FITNESS & WEIGHT LOSS

THE INTENTION

Build a stronger, lighter, more energized body
Focus on long-term health, mood, and daily function — not quick fixes.
Go slow and sustainable
Small consistent changes beat extreme short-term efforts.
Work with your body, not against it
Honor your current limits and gradually expand them.
Talk to your doctor before big changes
Especially if you have existing health conditions or take medications.

Daily movement
Aim to move your body every day — walking, stretching, light activity.
Consistent meals
Simple, regular meals to support blood sugar, energy, and mood.
Hydration
Water throughout the day; keep a bottle nearby as a visual cue.
Sleep
Quality rest helps with hunger, cravings, recovery, and mood.

Walking
30–40+ minutes most days. Outdoors when possible for light and mood.
Yoga
Flexibility, balance, breath, and nervous system regulation.
Strength training
2–3 times per week, even simple bodyweight work. More muscle = better metabolism and stability.
Light cardio
Optional: cycling, elliptical, dancing — anything you enjoy that raises your heart rate gently.

More whole foods
Lean proteins, vegetables, fruits, whole grains, healthy fats — build meals around these.
Fewer ultra-processed foods
Gradually reduce fried foods, sugary drinks, and constant snacking.
Balanced plates
Include protein, fiber, and some healthy fat to keep you full and steady.
Eat slowly
Give your body time to register fullness; put the fork down between bites.
Support digestion
Stay aligned with what you know works for your gut (from your Digestion page).

Rest days
Let muscles and joints recover. Rest is part of training, not the opposite of it.
Stretching & mobility
Gentle stretching keeps the body feeling open and reduces stiffness.
Supplements (if approved by your doctor)
Use only what truly helps and fits your system.
Mood support
Movement, light, meditation, and your existing mental health tools all support consistency.

Identity first
“I am someone who moves every day.” “I am someone who takes care of my body.”
Focus on streaks, not perfection
Track days moved, steps taken, or workouts completed — let the numbers encourage you.
Non-scale victories
Better sleep, easier movement, looser clothes, calmer mood, more focus.
Gentle self-talk
No shaming. Talk to yourself like someone you’re responsible for taking care of.
One small step at a time
Add or improve just one habit at a time — walking, water, or one extra set in a workout.