What a Decade of Training Can Teach You

June 2025 Edition

In this Topic

Introduction
The Lessons that I've Learned
10 Years Cut Down into 12 Weeks

For as long as a decade, I've been able to experience what it's truly like to train on a consistent basis. Understand that these methods have helped me in the best way possible. In fact, I want to be able to share them without the wait of you going through a whole decade to see if the habits that you have set now will provide you substantial benefits later.

The Lessons that I've Learned

Here are those 6 lessons that have shaped me into a smarter, healthier athlete:

1. LEARN HOW TO COOK AT HOME

I remember when I first started to cook my own meals they weren't all that great. The food I started out were simple recipes. For example, fried rice was the easiest meal of them all.Or I would always cook chicken breast as my main protein, spinach as my veggies in my meals, and rice as my main carb source with about a tablespoon of cooking oil. Doesn't sound anything great right?

But what it made me realize is how much freedom and control I had in what I put in my body which in turn has made me a better cook today. Now, I'm able to cook healthier versions of the food that I usually like to eat out all in the comfort of my own kitchen. You might be surprised of what you make and how simple cooking can actually be.

2. PLAN YOU WORKOUTS (AND REST DAYS) IN ADVANCED

When there is no plan set for your workouts and rest days, be ready to face uncertainty, stress, and worry. Without a plan you're planning for failure; failure for consistency and failure towards growth.

3. DON'T OVERDO IT

It was just a couple years ago where I started to taper off from my typical training regimen of 5-6x/week of strength training to what it's now on average 3x/week. I started to see changes that I once wished for and I feel now that my current plan is most sustainable.

4. MOVE OFTEN

Finding pockets of time in your day to move changes the game. It really doesn't even matter the duration. Do mobility stretches first thing you wake up for a few minutes. Walk for 10-15 minutes after you eat your lunch to help with digestion. Move your body after a long 8-hour workday so that you don't carry that stiffness throughout the night. Moving often is the antidote of being lazy. There's more benefit in movement than being still. So just move!

5. FIND FRIENDS THAT LIVE TO STAY FIT

Ever see those friends that are on top of their game? They live and breathe a healthy lifestyle without even trying. Surround yourself with those kind of people. They can truly change your outlook on health and wellness.

6. SET CHALLENGING GOALS EACH YEAR

When I signed up for my very first half marathon last year in July, it gave my training with much more purpose. My workouts, diet, & schedule all aligned with how my running performance went. It made things more structured and made me do things that I always neglected before.

With that being said, if you're hesitant on getting back into dance or signing up for your first marathon/competition, be fully in it and experience the whole process with an open mind.

These don't need to be in order but as long as you apply them as you go, you'll be on your way to being a healthier you.