Your Fitness Journey: 5 Tips for Your Transformation
What’s good, welcome to Fitness ChitChat!
In an effort to not start this off as complete trash, let’s kick this off with some real talk and a transformation picture…
You don’t need to track calories or give up all the foods you love to get a poppin’ body or reach whatever your fitness goals are.
During my own transformation, I lost over 20 lbs without following a strict meal plan or spending hours in the gym. What made the difference? Building sustainable habits, staying consistent, and focusing on what really moves the needle…peep that transformation pic below for the outcome:
Lemme share 5 practical tips I followed during my transformation (and still following today). I believe whether you’re just getting started or looking to reset your routine, these tips can help guide you on your fitness journey.
Let’s get into it!
Tip #1: WATER
Hydrate, hydrate…hydrate! Water is key, my man.
I keep a water bottle (about 20–22 oz) by my bedside and chug it every morning to kickstart my metabolism and rehydrate since we naturally get dehydrated while sleeping. My daily goal is at least 64 oz of water.
A couple reasons why drinking water is a fantabulous decision:
1) Natural Appetite Suppressant
A lot of times, we confuse thirst with hunger. So next time you feel snacky but know you’ve eaten enough, try chugging some water.
In addition, try drinking a glass of water before meals, it can help with portion control and digestion.
2) Increases Calorie Burn
Cold Water: Your body burns more calories warming it up to digest.
Lukewarm / Room Temp Water: Your body absorbs and digests it quicker which is great for fast hydration.
3) Essential to Burn Fat
Your body needs water to properly metabolize stored fats and carbs. Without enough water, that process doesn’t run smoothly.
4) Supports Workouts
Water helps your muscles, joints, and connective tissues move the way they’re supposed to (hopefully smooth, like butter). It also helps your heart, lungs, and other organs function better during exercise.
5) Livin’ Life, Baby
We literally need water to live—a good chunk of your body is made up of water. So, if you're trying to keep this whole life thing going, keep chugging!
Tip #2: Eat in Portions
Whenever I’m about to destroy a meal, I aim to include veggies, protein, and carbs (see breakdown below):
½ plate = veggies
¼ plate = protein
¼ plate = carbs
For most of the week, I try to opt for high-protein options like eggs, chicken, turkey, fish, and tofu, while keeping red meat to a minimum (aka I’ll destroy some bacon or a steak during the weekends).
I also lean toward high-fiber carbs like sweet potatoes, brown rice, and whole grains because they’re more filling and help keep me satiated longer. In my opinion, lower-fiber carbs won’t kill you—they just might not keep you full as long. High-fiber options tend to be more satiating. That said, I still eat lower-fiber cards like jasmine and basmati rice…they offer other nutritional benefits, I enjoy them, and I have no plans to cut them out.
Tip #3: Eat with Intention
As mentioned above, I split my plate into veggies, protein, and carbs—but here’s a fun little thing I do: I eat the veggies and protein first. Why? Because the fiber and protein help fill me up while making sure I’m prioritizing important macro and micronutrients. By the time I get to the carbs, I naturally end up eating less of them.
Just to be clear—I don’t cut out carbs, and I don’t recommend others do either. This is simply a way I’ve found to enjoy all foods without restriction, while still being mindful (most of the time). One of my main goals is to maintain sustainable habits, and this approach helps me do just that.
But hey, if you want to hear more about the ever-lively carb debate, happy to dive into it another time!
Tip #4: Limit Sugars
Companies sneak sugar into EVERYTHING (ugh) and that might be one of the reasons you’re hitting a plateau in your fitness journey…which is super no bueno!
During my transformation, I didn’t fully cut out sugar (huge sweet tooth over here), but I did get it under control. My goal was to limit my daily sugar intake to around 10 grams per day during the week, then be a bit more relaxed on the weekends.
I know sticking to 10 grams of sugar sounds tough and maybe even a little wild, especially since even healthy foods like fruit contain sugar. But when it comes to items outside of fruit, reading labels and practicing a bit of discipline can really go a long way!
Here are a few ways I try to limit my daily sugar intake:
1) Check Labels
When grabbing all your favorite foods and drinks, make it a habit to check the nutrition labels, specifically the added sugars section. Try choosing items with 10 grams or less per serving.
You might be shocked by how much added sugar is in things you wouldn’t expect. And hey, if it’s over 10 grams and you still want to go for it—no shame at all! Just try to limit how often you’re having those items.
2) Limit Sugary Drinks
Whether it's soda, fruit juice, flavored coffee creamers, or alcohol—most of them are sneaky sugar bombs. The sugar content depends on the product, how much you drink, and how often.
Try to drink mostly water throughout the day. But if you’re craving something sweet (which is not bad!), just go for the real deal in a smaller portion instead of choosing a “diet” or artificially sweetened version.
Example: Instead of drinking soda daily, maybe treat yourself once or twice a week. It still hits, but it’s more controlled.
3) Choose Natural Over Artificial
When those sugar cravings creep up, try reaching for something more natural like fruit—it’s naturally sweet and packed with nutrients.
I get it though, it’s not the same as a warm, gooey chocolate chip cookie…but save that cookie for the weekend and enjoy it guilt-free. Life’s all about balance!
Tip #5: Don’t Be Afraid of Food
My motto is: “Don’t be afraid of food, embrace moderation!”
During my transformation, I never gave up or cut out anything specifically, especially not sweets or alcohol. Instead, I saved those things for the weekend. Having something to look forward to after a week of eating clean kept me motivated and honestly made me feel more energized (but hey, maybe that’s just me).
Now when the weekend hits—it’s on, ladies. I love some whiskey, beer, and sweets, and you better believe I’m going to enjoy them.
Life’s too short not to indulge and enjoy the things that bring you joy—so aim to find that balance between eating healthy and still treating yourself to the not-so-healthy stuff. And maybe... that’s the real key to moderation.
Let’s Round Out this Bad Girl…
1) Prioritize Hydration and Nutrition
Staying hydrated isn’t just about quenching thirst—it helps control appetite, boosts metabolism, supports fat burn, and improves workout performance. Pair this with balanced meals that include veggies, protein, and carbs, and you’ve got the foundation for a sustainable, nourishing routine.
2) Be Mindful, Not Restrictive
It’s not about cutting out carbs or sugar—it’s about being intentional. Eat with structure (like eating protein and veggies first), read labels, limit added sugars when you can, and aim for natural options when cravings hit. Mindfulness builds consistency without burnout.
3) Moderation = Long Term Success
Food isn’t the enemy—your mindset is everything. Whether it’s sweets, alcohol, or your favorite indulgences, the key is moderation. Enjoy what you love in a way that feels rewarding, not restrictive. That’s how you create habits you can actually stick with.
Go Crush Your Fitness Journey!
Hope you found some of these tips helpful, good luck on your fitness journey!
Drop a comment if there are any topics you would like me to dive deeper into or if you have questions about staying strong through your lovely fitness journey. I gotchu.
Final tip: Patience and consistency—that’s how you win.
Keep Focused. Keep Motivated. Keep Crushing It!