Part 4: Reclaiming Strength: My Fitness Journey

A few months ago, I looked in the mirror and something felt off. My arms had lost muscle tone, and instead of strength, I saw softness. It was noticeable, and honestly, it bothered me. This was the result of a rapid 75-pound weight loss—an achievement I was proud of, but one that also led to a loss of muscle mass. I knew I needed to take action and rebuild my strength.

Starting Small: Building a Foundation

Rather than jumping into an intense workout program, I eased in with a structured yet manageable plan: two full-body circuit workouts per week. I kept the weights light, focusing on proper form and gradually reintroducing my body to resistance training. This approach lasted eight weeks and gave me a solid foundation to build on.

Finding the Right Gym for Consistency

To stay committed, I needed a gym that was accessible, comfortable, and aligned with my lifestyle. I chose 24 Hour Fitness because of its affordability, flexible hours, and welcoming atmosphere. Having a reliable place to train made it easier to stick to my plan and keep progressing.

Leveling Up: Push/Pull/Legs Routine

After eight weeks of full-body workouts, I transitioned to a more structured split: push, pull, and legs, training three days a week. This allowed me to focus on specific muscle groups, increasing intensity and seeing faster results. As I built strength and momentum, I added a fourth day to target weaker areas and fine-tune my progress.

Staying Engaged with Multi-Week Challenges

To keep my motivation high, I incorporated structured, goal-driven programs that made workouts exciting. Breaking fitness into short-term challenges helped me stay engaged and track progress. Some of my favorites include:

• Grow Your Arms by an Inch in 12 Weeks – A focused approach to arm training using progressive overload.
• Increase Your Bench Press Max in 3 Months – Strength-building strategies with technique refinement and accessory exercises.
• Build Boulder Shoulders – A deep dive into shoulder training with varied angles and rep ranges.

These challenges gave me something to work toward, making training more rewarding and purposeful.

Leveraging Technology and Podcasts for Motivation

A game-changer for me was investing in a Garmin Vivosmart watch. Tracking my steps, heart rate, and workout data gave me real-time feedback and helped me stay accountable.

Another key motivator? Listening to health podcasts while working out. Whether it’s expert advice on strength training, nutrition insights, or mindset strategies, these podcasts keep me focused and inspired. (Check out my podcast blog post for recommendations!)

Making Cardio Fun and Sustainable

I knew strength training wasn’t enough—I needed to keep my heart and lungs in shape too. Instead of forcing myself onto a treadmill, I found fun and engaging ways to get my cardio in:

• Hiking – Exploring nature while building endurance.
• Dancing – Swing dancing with Carla turned cardio into a social, enjoyable experience.
• Fitness Classes – High-energy group workouts and mobility-focused sessions kept things fresh.

The Takeaway: Small Steps Lead to Big Changes

Looking back, I can see real progress—not just in my arms, but in my overall strength, energy, and confidence. By starting small, progressing strategically, and making fitness enjoyable, I’ve transformed my workouts into something I genuinely love.

This marks the final chapter in my four-part series on transforming my health. Over the past year, I’ve lost 85 pounds, and this journey has been about so much more than just weight loss—it’s been about reclaiming my health, building strength, and feeling my best. While I’ve come a long way, I know this is just the beginning. I look forward to sharing this continuing journey with you, and I hope my experiences inspire you to take the next step in your own fitness path. Let’s keep moving forward together!