10 Things I’d Say About Fitness & Wellness (If I Wasn’t Afraid to Hurt Your Feelings)

Let’s be honest: sometimes we need the unfiltered version. And this might sting a little — but could actually get you where you want to go. If I weren’t afraid of hurting your feelings, here’s what I’d say:

1. You probably drink too much.

We’ve all read the studies — there are no real health benefits to alcohol.Yes, I still enjoy a glass of wine on occasion, but if you’re not seeing the results you want, especially around body composition, energy, or sleep, your nightly drink might be the reason. It’s worth rethinking.

2. Consistency wins. Every time.

Not the best workout, not the trendiest program. Just regular, decent movement — week after week, month after month. That’s what changes your body (and your brain). Follow a plan and repeat it. Plus, sprinkle in a few great workouts now and then and you're golden.

3. There is no shortcut — and yes, it’s hard.

You choose your hard:

• Hard to deal with daily aches, low energy, or illness

• Or hard to make time, lift weights, and prep food

Pick your path. But don’t pretend you’re not choosing.

4. You’re not 20 anymore — and your workouts need to grow up, too.

Your 40-, 50-, or 60-year-old body doesn’t bounce back the same way. You need more recovery, more nourishment, and smarter movement. Focus on quality reps, feel-good strength, and stop chasing the hardest-looking exercises. Those won’t impress your joints.

5. Random workouts won’t get you anywhere.

A little of this, a little of that, plus something you saw on Instagram = no results. You don’t have to overcomplicate it, but you do need a plan. Stick with it long enough to see it work, then move on. But, it's the boring stuff that works so stick to push, pull, lunge, squat, hinge and repeat.

6. You just need to move more.

It’s not just about your workout. It’s about your day. Walk. Stand. Sit. Lift. Stretch. Repeat. Your body was made to move — not just for 45 minutes in the morning.

7. The basics still work — when you actually do them.

Trends come and go, but the fundamentals stick around because they work. When building your workouts: think of exercises that push, pull, lunge, squat, hinge and repeat. And then, if you want to do that cute ab routine from Instagram, have at it!

Sleep. Strength. Walking. Real food. Enough water. Breath. Don’t skip these in search of something sexier.

8. You probably need more mobility — and to breathe better.

Your hips, shoulders, spine… they’re stiff. Your breath? Shallow. If you want to move better, feel better, and stay out of pain, this is non-negotiable. Mobility is strength in disguise. The easiest way to begin?

• Take a deep breath, now exhale and keep exhaling as long as you can.

• Pause for a beat before inhaling.

• Now try that while doing a cat stretch!

9. Fasting might be helping — or hurting.

It can be powerful and intentional…Or it can quietly become disordered. Listen to your body. Eat when you’re hungry. Some days you’ll need more. Some days you won’t. Make your own rules based on you, not someone else’s routine.

10. Your gut matters — more than you think.

2025 has been the year of protein (and weighted vests!) but if your gut is a mess, all the protein in the world won’t help. Regular bloating, gas, diarrhea or constipation are a sign that your gut is struggling. Start by taking inventory of what you're eating on a daily basis. Are you getting quality foods and all of the nutrients you need? Plants, proteins, fiber pro and prebiotics? Do certain things seem to make you feel blah every time you eat them? Pay attention and make adjustments, then reassess. If you're noticing discomfort regularly, it's time to ask your health professional for some help. And remember: supplements won’t save you if your foundation is trash — fix the food, the sleep, the stress, and yes, the drinking.

Final Word:

If this made you defensive, that’s okay. Let it sit. These aren’t criticisms — they’re invitations to get honest with yourself.

You don’t need to be perfect but you probably should start paying closer attention to the things you do regularly. Are they helping or hurting your overall health?