The ShenGoat Guide

How to Add Calisthenics Into Your Weight Training Routine

May 20, 2025
If you’re lifting weights but want to improve mobility, control, and functional strength, adding calisthenics to your routine is a smart move. Calisthenics—bodyweight exercises like push-ups, pull-ups, and dips—help build core strength, joint stability, and muscular endurance, all of which complement heavy lifting.

Why Combine the Two?

Weight training develops raw strength and hypertrophy, while calisthenics enhances coordination, balance, and movement efficiency. Together, they create a balanced physique and reduce the risk of injury.

How to Integrate Calisthenics

1. Use Calisthenics as a Warm-Up or Finisher
Start your workout with dynamic bodyweight moves to activate muscles and improve range of motion. End with high-rep calisthenics (like push-up or pull-up ladders) to build endurance and mental grit.

2. Alternate Focus Days
Structure your week with designated days for weights and calisthenics. For example:
- Monday: Upper Body Weights
- Tuesday: Calisthenics (skills, reps, or circuits)
- Thursday: Lower Body Weights
- Friday: Full-Body Calisthenics or Active Recovery
3. Blend the Two in Circuits
Combine compound lifts and bodyweight moves. A simple circuit could be:
- 5 Pull-Ups
- 10 Dumbbell Rows
- 10 Push-Ups
- 10 Bench Press Reps
4. Swap Accessories for Bodyweight Variations
Replace some accessory lifts with calisthenics progressions. Instead of tricep pushdowns, try dips. Instead of machine rows, go for inverted rows.

Final Tips
- Focus on form—calisthenics demands body control.
- Progress gradually, especially for advanced moves like muscle-ups or handstand push-ups.
- Track both your reps and your perceived difficulty to gauge progress.
Whether your goal is aesthetics, athleticism, or simply a more well-rounded routine, calisthenics is a powerful (and underrated) tool to complement your time under the bar.
What Should I Do When Growth Feels Stagnant?

May 13, 2025

What do you do when growth feels stagnant? When it seems like you’ve been climbing uphill for so long, only to stop, look around, and wonder if you’ve made any progress at all?

For the past three years, I’ve been in a constant push. Every day, I’ve fought to move forward—whether in my physical pursuits, career, or personal growth. I’ve given everything I have. I’ve shown up on the hardest days, even when it felt like nothing was changing. Yet, here I am.

I know my life is different. I can see it when I look back. But when I look at today? It feels like nothing has changed. Some days, it feels like all this effort has been in vain. All that work, all that pushing, all that sacrifice—was it worth it? Am I stuck, or am I just spinning my wheels, pouring energy into a void?

Breaking Barriers

Here’s the truth: I don’t stop. I don’t quit. I break barriers. I’ve built myself on the strength of obstacles I’ve faced—not in spite of them. In pain, I find the will to move forward, to push beyond what I thought was possible. I turn struggles into progress. So even when it doesn’t feel like I’m moving, I know I am. I’ve always turned pain into fuel, never backing down from a challenge, no matter how impossible it seems.

The Hard Truth: Growth Isn’t Always Visible

I know what achievement feels like. I’ve experienced it when things finally click after months of hard work. You see the summit. You feel the light at the top. All the blood, sweat, and tears have meaning. In those moments, the effort becomes worth it. You feel it in your chest. You’ve earned it.

But day-to-day? It’s a different story. Some days, it doesn’t feel like any progress has been made. I feel trapped in a loop—constantly striving, constantly giving everything I’ve got, and yet, the goal slips further away. Why can’t I feel like I’m moving? It’s so frustrating. It’s like the momentum I’ve built is suddenly gone, evaporated. And I’m left standing here, questioning if I’ve been doing enough.

The Pressure of Expectations

I should be running more. I should be coding more. I should be preparing for the future with the same relentless urgency I had before. But where does this pressure end? When nothing feels like enough, it’s easy to fall into a trap of self-doubt.

Momentum has fueled me. It’s been my driving force. But what happens when that momentum runs out? What do you do when you’ve been pushing and pushing, only to find the wall growing higher? What do you do when the growth feels stagnant?

Questioning My Identity

What’s worse is the lack of external achievement. No big wins. No visible accomplishments others can see. It makes me question if I really am the person I’ve always believed I am. The person who breaks barriers. The one who turns pain into power. The one who never stops moving forward. If I’m not seeing results, can I still be that person? It’s hard to hold on to that identity when everything feels stagnant, stuck, and unproductive.

Growth in the Waiting

It’s hard to admit, but I’m starting to realize something important: growth doesn’t always feel like growth. Sometimes, it feels like waiting. Sometimes, the waiting is the hardest part—the discomfort of being in limbo. And I hate it. But maybe, just maybe, that discomfort is where I’m meant to grow the most. Not in the big wins, but in the space between. In the waiting, I’m learning to be patient with myself, to sit with frustration and keep showing up anyway.

A Wake-Up Call

A speech I heard from Jarryd Wallace at the University of Georgia commencement struck me deeply. He said, “Goals give us direction; they do not define who we are. What you do is not as important as who you are.” Those words made me question everything. The milestones, the goals, the things I’ve been pushing for—they’re just directions. They don’t define who I am. My worth isn’t tied to how fast I run or how much I achieve.

Embracing the Process

Even though I don’t feel the growth right now, I know it’s still there. Hidden under layers of frustration, impatience, and waiting, it’s there. The discomfort, the feeling of being stuck —that’s where the change is happening. I don’t feel it yet, but I know it’s in the process. I’m becoming who I’m meant to be, even if I can’t see it from where I’m standing.

Moving Forward

If you’re feeling stuck, like you’re treading water with no sense of progress, know that you’re not alone. Growth isn’t always visible. It doesn’t come in a straight line. But every day you keep showing up, you’re moving closer to where you need to be. When you feel frustrated, when you feel stuck, when you feel like you’re not doing enough—embrace it. That’s where the real work happens. That’s where you find your endurance, strength, and true growth. Even if you can’t see it yet. The growth feels stagnant but I promise it is not.

The Bottom Line

Here’s the truth: growth doesn’t always feel like growth. And that’s the hardest part. But don’t stop. Don’t quit. Even when you feel like nothing’s changing, every step—every uncomfortable, frustrating step—is leading you somewhere important. It may not look the way you expect, but it’s happening. Keep going.
Relying on Motivation—Start Changing Your Life for Good

May 6, 2025
Always relying on motivation only for it to fail? You’re not alone. Whether it’s starting a new project, hitting the gym, or building better habits, we often say: “I’ll do it when I’m motivated.”
But here’s the truth: motivation is a scam—at least the way we’ve been taught to rely on it.

In this post, we’ll break down why relying on motivation isn’t the key to long-term success, and what actually works instead: building systems and cultivating discipline.

What Is Motivation, Really?

According to the APA Dictionary of Psychology, motivation is “the impetus (force) that gives purpose or direction to behavior and operates in humans at a conscious or unconscious level.”

In simpler terms, motivation is the push that gets you moving. You’ve felt it before—whether it’s finding a place to eat, studying for an exam, or deciding to work out. But that’s also where most people go wrong…

Why Relying on Motivation Doesn’t Work Long-Term

Here’s the problem: motivation fades.

It’s a powerful spark, but it’s not sustainable fuel. You might be pumped for the first few days of a new habit, like running or journaling. But when life gets busy, motivation disappears.

Let’s say you’re trying to start running. You buy new shoes, map out your route, and head out excited for the first few runs. Then your schedule shifts. It rains. You’re tired. That initial spark? Gone.

And now, because you were relying on motivation alone, your habit collapses.

What Actually Works: Systems and Discipline

Here’s the real secret: use motivation to build a system, then let discipline take over.

Motivation can kick-start a habit—but it’s the structure you create that keeps it alive.

Let’s go back to that running example. During your motivated phase, you:
- Set a schedule (e.g., run every other day)
- Choose a consistent time (e.g., right after work or first thing in the morning)
- Remove friction (e.g., lay out your clothes the night before)
Now, even when you don’t feel like it, you’ve got a routine in place that makes it easier to follow through.

The real power is in building a system that outlasts motivation.

Motivation vs. Discipline: The Truth About Success

Discipline is the muscle that carries your plan forward, even when motivation vanishes.

Every successful person you admire isn’t always motivated. They’ve just created repeatable systems—and stuck to them until they became habits. Whether it’s fitness, writing, business, or learning a skill, the formula is the same:
1. Start with motivation
2. Use it to build a system
3. Rely on discipline to follow through
4. Let it become second nature
Final Thoughts: Stop Waiting, Start Building

Motivation isn’t useless—but it’s not the answer.

It’s the match, not the firewood. It lights the way, but won’t keep the flame burning. The real key to success is using that spark to build habits, routines, and systems that work even when you don’t “feel like it.”

So the next time you’re feeling motivated, don’t waste it. Use it to create a plan—and then show up anyway, even when the feeling fades.

If this post hit home, you might want to see how this exact mindset helped me create real change in other parts of my life. I’ve written more detailed guides on:
- How to get into Running (no “runner’s high” required)
- How to Lose Fat and Keep it off Long Term
- How to Stay Consistent with Your Workouts and Actually Enjoy It!
How to Get Into Running: A Guide for Beginners

April 28, 2025
Ever wonder how to get into running? If you’re not a runner (yet), the sport can seem a little crazy — even impossible. So many people want to start running, but when they finally try, they often find themselves thinking, “How does anyone enjoy this?”

I’m here to tell you: while getting into running can be uncomfortable at first, it’s actually much easier than you might think.

Why So Many People Run

Before we dive into how to start running, let’s talk about why so many people choose to run in the first place.

From an evolutionary standpoint, humans are built for running. We’re the only primates with specific adaptations that make us excellent long-distance runners compared to other mammals (Mattson, 2012). On a biological level, regular running improves your oxygen-carrying capacity, strengthens your muscles and tendons, and boosts overall physical health (Hughes, 2018). Mentally, runners often experience better moods, improved sleep, and reduced stress levels compared to inactive individuals.

Of course, many runners will tell you the real reason they run is simple: it feels good.

When I first started running in 2023, the idea that running could ever feel pleasant seemed wild. But once I stuck with it, I began experiencing the meditative, almost euphoric benefits firsthand — and now, I can’t imagine my life without it.

If you’re thinking about how to get into running, here’s the advice I wish someone had given me:

1. Run Slow

This is the golden rule for beginners: run slower than you think you should.

Too many people think they need to sprint out of the gate — only to find themselves gasping for air after a minute or two, convinced that running “just isn’t for them.”

In reality, they’re simply running too fast. Most long-distance runners spend the majority of their training at a pace known as Zone 2 — an intensity where you can hold a conversation and breathe comfortably. This pace is key for building cardiovascular endurance.

When I first started, my pace was somewhere around a 15-minute mile — and on a good day! If your comfortable running speed is just a bit faster than a brisk walk, that’s perfectly fine.

Starting slow teaches your body how to breathe properly, builds endurance, and most importantly — makes running feel much less miserable in the beginning.

2. Focus on Time, Not Distance

A common frustration for new runners is not being able to run a mile without stopping. But here’s a secret: distance doesn’t matter right now.

Instead, focus on time.

When I started, my goal was to run for 15–20 minutes without stopping. Reaching that time-based goal gave me a strong sense of accomplishment and helped me build the ability to run continuously.

While distance-based goals (and run/walk intervals) can also be helpful later on, building a solid endurance foundation is easier if you focus on time first.

3. Invest in Good Running Shoes

When I started running, I wore a beat-up pair of Nike Monarchs — great for walking, terrible for running. They were stiff, heavy, and totally unsupportive.

Eventually, I invested in my first real pair of running shoes — Hoka Clifton 9s — and the difference was like night and day. Suddenly, running felt smoother, easier, and way more comfortable.

You don’t need to rush out and buy expensive shoes right away, but if you find yourself sticking with running (especially on concrete), a good pair of running shoes will protect your knees, improve your form, and make running so much more enjoyable.

4. Start Varying Your Training

After about a month or two of consistent running, it’s time to start mixing things up.

You’ll still want most of your runs to be slow, easy recovery runs. But to keep improving, try adding two types of runs into your routine:
- Long runs: Done at an easy pace but for a longer distance or duration, these runs help build endurance and mental toughness.
- Speed runs: These include tempo runs, intervals, or “fartlek” (speed play) runs. They’re tougher, but they’ll make you faster over time.
Adding variety keeps running interesting — and helps you hit new personal milestones.

5. Embrace the Discomfort

Let’s be real: the first few weeks of running are weird.

Your body will freak out. You might feel itchy, nauseous after stopping, or even notice a strange metallic taste in your mouth. Unless you’re feeling sharp pain (which is a red flag), know that these reactions are completely normal and will pass.

Every runner goes through an uncomfortable adjustment period.

Even now, as a seasoned runner, my first mile often lies to me — whispering, “You can’t do this today.” But once I push through that initial discomfort, running starts to feel easy, natural, and, honestly, freeing.

Final Thoughts

Getting into running isn’t about being the fastest or logging crazy distances. It’s about showing up for yourself, running at your own pace, and letting your body adapt over time.

Stick with it through the early discomfort, and you’ll be amazed at what you’re capable of — both on the roads and beyond.

Happy running!

Citations:
- Hughes, David C. et al. “Adaptations to Endurance and Strength Training.” Cold Spring Harbor Perspectives in Medicine, vol. 8, no. 6, 2018, doi:10.1101/cshperspect.a029769.
- Mattson, Mark P. “Evolutionary Aspects of Human Exercise–Born to Run Purposefully.” Ageing Research Reviews, vol. 11, no. 3, 2012, pp. 347–352, doi:10.1016/j.arr.2012.01.007.
How to Lose Fat and Keep it off Long Term

April 19, 2025
Let’s talk about something that almost everyone has thought about at some point—losing fat. Whether it’s scrolling through social media posts about Ozempic, hearing friends talk about their “new plan,” or watching the latest body trend go viral, fat loss has become one of the most talked-about (and misunderstood) topics in our modern world.

According to the National Institutes of Health, nearly 1 in 3 adults in the U.S. are overweight, and over 2 in 5 are considered obese (US Department of Health). The fitness and wellness industry continues to boom because, like it or not, this conversation touches almost all of us.

My Story: From Overweight in College to a Healthier Me

Back in college, I was overweight. My blood pressure was high, and my resting heart rate hovered around 85 bpm. I tried everything—keto, 1200-calorie diets, intermittent fasting. But despite my best efforts, I couldn’t get the scale to budge.

It wasn’t until I stopped chasing trends and started learning how my body actually works that things changed. After diving into the science (thank you, biochemistry degree!), I began to see results—and not just physically. I’ve lost around 35 pounds, and I now sit at a healthy weight, with stable blood pressure, good blood sugar, and—most importantly—comfort in my own skin.

Today, people ask me how I did it. Friends comment on my arms, family asks about my transformation, and new acquaintances assume I’ve always been this lean. I’m here to set the record straight and share what really works—based on science, not quick fixes.

Understanding How to Loose Fat: It All Starts with Metabolism

Before we dive into calories, workouts, and food, let’s get one thing straight: What even is your metabolism?

Metabolism isn’t just the thing that “burns calories”—it’s the full set of chemical processes that keep your body alive. These include breaking down food (catabolism) and building the molecules your body needs (anabolism).

For the sake of fat loss, we don’t need a PhD in biochemistry, but we do need to understand how our bodies burn energy on a broader scale.

Here are the four key players:
1. Basal Metabolic Rate (BMR)
2. Thermic Effect of Food (TEF)
3. Non-Exercise Activity Thermogenesis (NEAT)
4. Exercise Activity
1. Basal Metabolic Rate: Your Body’s Bare Minimum

Your BMR is the number of calories your body needs to function at rest—think breathing, digesting, circulating blood, and all that behind-the-scenes magic. It’s influenced by age, sex, weight, height, and especially muscle mass.

Important tip: Never base your calorie deficit on your BMR alone. That’s the bare minimum your body needs. Eating below it can lead to serious health issues and a huge spike in hunger due to hormonal shifts.

This is also why extreme diets like 1200-calorie plans are unsustainable—they’re often below most people’s BMR.

As you lose fat, your BMR decreases (because your body weighs less), so building muscle helps fight that decline. When I added weight training to my routine, my weight plateaued—but my body composition kept improving. Why? Because I was burning fat and building muscle at the same time.

2. Thermic Effect of Food: Burning Calories While Eating

Yes, you actually burn calories just by digesting food. This is called the Thermic Effect of Food (TEF), and while it’s a smaller slice of your total calorie burn, it’s still worth understanding.

Protein and carbs have a higher thermic effect than fats, which means your body works harder (burns more calories) to digest them.

Here’s a quick breakdown of the three macronutrients:
- Carbs: Your main fuel source. Stored as glycogen in your muscles and liver. Cutting carbs might make you drop weight fast—but that’s often just glycogen and water, not fat.
- Protein: Crucial during fat loss. It keeps you full, helps preserve muscle, and has the highest thermic effect.
- Fat: High in calories, but absolutely necessary. Fats help regulate hormones—including those responsible for hunger and metabolism. Don’t skip them; just prioritize healthy sources (think avocados, nuts, and olive oil).
3. NEAT & Exercise: The Underrated Duo

NEAT refers to all the movement you do outside of the gym—walking your dog, cleaning the kitchen, pacing on a phone call. It’s shockingly effective and makes up a big chunk of daily calorie burn.

Exercise expenditure is self-explanatory: calories burned from workouts. But here’s the kicker—NEAT often burns more total calories in a day than your workout does.

So yes, going for that walk matters. Choosing stairs over the elevator matters. Even fidgeting can add up.

Also, weight training has a hidden bonus: it increases your BMR over time by helping you build muscle.

So… How Do You Actually Lose Fat?

Let’s put all the puzzle pieces together.

Step 1: Figure Out Your Maintenance Calories

Start by finding your maintenance calorie level—the number of calories you need to maintain your current weight based on your activity level. You can use online calculators for this (make sure to include your activity, not just your BMR!).

Once you’ve got your number, aim for a small calorie deficit—about 200–500 calories/day. Slower is better. You’re aiming for sustainability, not crash dieting.

Step 2: If You’re Inactive, Focus on Building Muscle First

If you’re new to exercise, don’t jump straight into a deficit. Instead:
- Eat at maintenance
- Lift weights or do resistance training
- Prioritize protein and balanced meals
You’ll likely lose fat and gain muscle, even if the scale doesn’t move much. This is what happened to me during the first few months. My body composition changed drastically even when my weight didn’t.

Stay in this phase for at least 6–12 months. Building muscle takes time, but it pays off in every way. If you need any help getting started on your fitness journey, I have an article on How to Stay Consistent with Your Workouts and Actually Enjoy it here!

Step 3: Create a Thoughtful Calorie Deficit

Once you’ve built a good foundation and feel confident in your routine, then you can slowly introduce a deficit.
- Reduce your intake by no more than 500 calories/day
- Prioritize protein intake and resistance training
- Stay consistent, not extreme
Be warned: Losing fat too quickly can backfire. Fat cells release hormones like leptin, which suppresses hunger. When you lose weight fast, those hormone levels drop, which increases hunger and makes it harder to maintain the loss. So take it slow and give your body time to adjust.

Final Thoughts: This Isn’t Just About Aesthetics

Yes, it’s okay to want to look leaner—but the real reward is in how you feel: stronger, healthier, more energetic, and confident in your own skin.

Fat loss isn’t a sprint; it’s a long-term relationship with your body. You’ll learn, adapt, fail, and succeed along the way. And that’s the point.

I’m not a doctor, but I am someone who’s been there, learned the science, and come out stronger—literally. This guide is the framework that helped me change my life, and I hope it helps you too.

Want to dive deeper?
I’m working on a post about getting started with strength training and will link it here soon! Or feel free to leave a comment or message me with your questions—I’m always down to talk about metabolism, macros, or just the best gym playlist.

Let me know if you want to break this up into a blog series (like a post for each section), or if you’d like a title that’s punchier than The Real Guide to Long-Term Fat Loss.

Citations

“Overweight & Obesity Statistics – Niddk.” National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services, www.niddk.nih.gov/health-information/health-statistics/overweight-obesity. Accessed 18 Apr. 2025.
Embracing Failure: Why Being Bad at Things Is the Key to Growth

April 13, 2025
A Waxing Mishap and a Moment of Clarity

Embracing failure doesn’t always look noble—sometimes it looks like me, standing in the mirror, botching an at-home eyebrow wax and somehow being totally fine with it.

Earlier this week, I had a moment of clarity—right between pulling off a strip of wax I had definitely misapplied. It hit me: I am not good at this. Not even close. My technique was chaotic at best, with wax strings clinging to places they had no business being, and strips randomly slapped on like I was trying to create abstract art on my face.

And yet, I wasn’t embarrassed. I wasn’t frustrated. In fact, I was completely okay with being bad at it.

Shifting from Shame to Acceptance

This moment reminded me of how many things in life I’ve been publicly, even proudly, terrible at—and how little shame I feel about it now. That wasn’t always the case. But somewhere along the way, I started to view being “bad” at something not as a flaw, but as a beginning.

How Do You Become Okay with Being Bad at Things?

Two years ago, I met an extraordinary woman at a family friend’s birthday party. She had one of those jaw-dropping resumes: attending UNICEF conferences in Geneva, having a PhD in quantum computing, and managing a thriving TikTok presence. I remember listening to her, utterly in awe, and when I asked how she managed to do so much, she simply said, “I try things and see if they work. There are a lot of people like this around me.”

That comment stuck with me—not because it diminished her achievements, but because it reframed them. She wasn’t claiming to be exceptional. She was implying that anyone could do what she did, if they were willing to try, and more importantly, willing to fail.

The Real Skill: Doing Things Badly (On Purpose)

That conversation changed something in me. I realized that the real skill I needed to cultivate wasn’t discipline or intelligence or even ambition—it was the ability to take action despite the possibility of failure. It was the willingness to be bad at something, publicly, unapologetically, until I got better.

So I started saying yes to things I would normally shy away from. I even attended a seminar this woman hosted. While the experience was incredibly inspiring—and she encouraged us to take tangible steps like starting a blog—I didn’t act on those ideas right away. I was still toeing the line of discomfort, not quite ready to leap into it.

Fear of Not Trying > Fear of Failing

But another realization quietly began to guide me: the fear of not trying started to outweigh the fear of failing. I didn’t want to look back and see a highlight reel of missed chances. I didn’t want to be a floater in my own life, drifting from one safe choice to the next. I wanted to be the driver—messy turns, dead-ends, and all.

Practicing the Art of Being a Beginner

Over time, my tolerance for failure grew. I started trying things that made me nervous: saying yes to unpredictable plans, aiming higher than what felt realistic, allowing myself to want things that once felt out of reach. And more recently, that comfort zone has been expanding faster than ever. I’ve started posting on social media. I launched a blog. I’ve even recorded TikToks—fully aware that my voice, my face, and my words are now out in the world, imperfect and vulnerable.

You’re Supposed to Be Bad at First

Here’s the thing: being okay with being bad at things is a skill. Just like confidence, just like resilience, just like public speaking or writing or eyebrow waxing. Really, it’s another way of embracing failure—and like anything else, you have to practice it. You have to fail a little, laugh a lot, and remind yourself that being a beginner is the first step to becoming anything else.

Final Thoughts: Go Be Terrible at Something

So if you’re hesitating to try something new because you might be terrible at it—good. That means you’re doing it right.

Resources for Embracing Failure:
- The Power of Vulnerability – Brené Brown TED Talk
- Why It’s Okay to Be Bad at Things – Psychology Today
Why TikTok’s ‘Summer Body’ and Toxic Motivation Videos Must End

April 4, 2025
The Problem with Social Media Fitness Culture

Why TikTok’s summer body and toxic motivation videos must end—these trends push extreme dieting and workouts, making people believe they need to suffer to be fit. Your fitness journey doesn’t have to be fueled by shame, nor should you punish yourself in the gym or skip meals to fit an unrealistic standard. These harmful trends promote disordered habits, and in this article, I’ll explain why they need to stop.

Why Do People Go to the Gym?

The inspiration behind this article came to me during a discussion. Earlier this week, I was having a conversation with an old friend when he mentioned that he despises gym culture. Initially, I was appalled that someone could feel so strongly about it; however, I opted to listen to the opinion he held. We began discussing the main reasons people go to the gym:
- Competition
- Health
- Skill development
- Community
- Aesthetics
The first four reasons foster personal growth and well-being. However, my friend argued that much of fitness culture revolved around the final reason listed. As the conversation continued, I realized he was correct. While my personal experience with fitness was a positive one, this is not the case for many individuals, especially in online spaces.

The Rise of “Toxic Gym Motivation” on TikTok

Influencers promote disordered eating habits—skipping meals, taking laxative-like supplements, and exercising multiple times a day—all in pursuit of their so-called “summer body.” Worse, they shame themselves and others, using degrading language like “lazy” and “pig” to fuel their drive.

Having spent over two years in the fitness world—dabbling in weightlifting, running, yoga, Pilates, boxing, and even bouldering—I approach fitness as a way to build skills, feel capable, and care for my health. Yes, aesthetics are a bonus, but my primary motivation is love for sports and respect for my body. So, it’s no surprise that these trends deeply anger me.

The Link Between Aesthetic Fitness Goals and Eating Disorders

While the aesthetic rewards of exercise are real and valid, making them the sole motivation is dangerous. Research highlights the risks: a study on bodybuilders found that 67.5% of participants exhibited high levels of eating disorder symptoms, regardless of whether they competed or not (Devrim).

The Impact on Young Women: A Dangerous Combination

Although the study focused on adult men, the TikTok trends target young, often adolescent women, a demographic already at greater risk. According to the U.S. Department of Health, anorexia nervosa is three times more prevalent in women than men, and eating disorders are twice as common in adolescent females compared to their male counterparts.

This is a dangerous combination. The fitness world, particularly aesthetic-focused spaces like bodybuilding, already carries inherent risks regarding body image and disordered eating. Adding TikTok’s toxic messaging—telling young girls to skip dinner or that they aren’t good enough—only worsens the problem.

The Real Dangers of Extreme Fitness Trends

Anorexia has one of the highest mortality rates among mental health disorders; up to 5% of women die within four years of diagnosis, and even those who recover often suffer lasting health consequences (Auger). Beyond the physical dangers, these disorders lead to hair loss, skin issues, and other effects that further harm self-esteem.

The toxicity extends beyond diet to excessive exercise. Some influencers encourage working out twice a day, an hour on the Stairmaster, and hitting 15,000 steps daily—all for a “summer body.” This, too, is incredibly harmful. Research on exercise and longevity warns against excessive training, particularly in recreational athletes.

The recommended range for moderate to vigorous activity is 2.5 to 5 hours per week. Anything exceeding 10 hours has reduced cardiovascular benefits (O’Keefe). If you do the math, the recommendations from these influencers surpass the beneficial limits, which, on their own, may not be harmful. However, when combined with malnutrition, these practices could pose health risks to both the influencers themselves and their followers.

Now, if someone were training at a high intensity for a performance-based goal—an ultramarathon, a competition, or a feat of strength—it might carry some merit. Human achievement is worth pursuing. But risking your health just to fit an arbitrary aesthetic? Is it really worth it?

Personal Reflections: Breaking Free from Aesthetic Obsession

I, like many people, have personal experiences with body image issues and unhealthy eating habits. I remember being unable to look at myself in the mirror because I hated my body so much. I remember trying extreme keto diets, hoping that weight loss would bring happiness. And I remember crying when those diets failed, feeling just as miserable as before.

Only when I freed myself from the shackles of aesthetics did I truly begin to take care of myself and experience real happiness. Now, while I will always care about what my body looks like, my self-worth and happiness are no longer tied to my appearance. At my lowest point, watching a young woman speak about herself the way they do on TikTok may not have been the immediate source of my pain, but their words would have echoed in my mind. Those words, when I failed, would have been the ones to crush me. Taking personal narratives and research into account, it becomes clear why TikTok’s ‘summer body’ and toxic motivation videos must end.

The Need for Healthy and Supportive Fitness Narratives

Young girls don’t need toxic gym motivation. Society already does enough to damage their self-esteem. What they need is encouragement to enjoy movement, to care for their bodies, and to reject the idea that their worth is tied to how they look. They don’t need to be shamed—they need to be spoken to with kindness.

Yes, having a body you’re proud of is a great feeling. But that pride shouldn’t stem solely from how it looks. If you want to be proud of your body, start by appreciating it for what it already does. Mine lets me climb mountains, breathe deeply, and experience life. Take care of your body—truly take care of it. That means exercising in moderation, getting enough sleep, staying hydrated, and eating foods that nourish you. When you treat your body with respect, it will reward you.

Ultimately, why TikTok’s summer body and toxic motivation videos must end comes down to the harm they cause: they promote unrealistic standards, damage self-esteem, and encourage dangerous habits. Instead, fitness should be about health, strength, and self-respect.

Want to make fitness a lasting part of your life and truly enjoy it? I have an article on how to stay consistent with your workouts in a way that benefits both your body and mind!

Citations

Auger, Nathalie et al. “Anorexia nervosa and the long-term risk of mortality in women.” World psychiatry : official journal of the World Psychiatric Association (WPA) vol. 20,3 (2021): 448-449. doi:10.1002/wps.20904

Devrim, Aslı et al. “Is There Any Relationship Between Body Image Perception, Eating Disorders, and Muscle Dysmorphic Disorders in Male Bodybuilders?.” American journal of men’s health vol. 12,5 (2018): 1746-1758. doi:10.1177/1557988318786868

O’Keefe, Evan L et al. “Training for Longevity: The Reverse J-Curve for Exercise.” Missouri medicine vol. 117,4 (2020): 355-361.

U.S. Department of Health and Human Services. (n.d.). Eating disorders. National Institute of Mental Health. https://www.nimh.nih.gov/health/statistics/eating-disorders#part_2570
How to Build a Hybrid Workout Plan: Running, Strength, and Flexibility

April 2, 2025
Structuring My Hybrid Workouts

When setting fitness goals, it’s often recommended to focus on one or two key priorities. However, my personal approach is a bit different—my goal is to be as physically capable as possible, which means I strive to improve in several areas of fitness. Juggling multiple fitness goals while working full-time, tutoring on the side, and preparing for graduate school has required me to get creative with my weekly workout schedule. Here’s how I balance it all to make progress across various aspects of my athleticism.

Main Priorities

The first step I took was identifying which goals were my top priorities. For me, training for a half marathon is at the forefront. This means I can’t afford to skip my speed work and long runs, so I make sure these are non-negotiable. These two workouts take up two days of my week, leaving me with three more days to tackle my other fitness goals.

Strength Training for Running and Aesthetics

Another key goal for me is improving my strength, both for running and for overall aesthetics. To address this, I dedicate two days to lower body strength training. One day focuses on primary lifts, while the other is dedicated to accessory exercises. Even though these days are centered on strength, I make sure to include short recovery runs at the beginning of my workouts to support my half marathon training. At the end of each strength session, I also incorporate flexibility work to maintain mobility and see consistent progress.

Upper Body Strength and Calisthenics Training

The final workout day is reserved for calisthenics. This day serves a dual purpose: improving upper body strength and building muscle. I focus on exercises like pull-ups, push-ups, and handstands. Just like my strength days, I include flexibility training on this day as well, since combining flexibility work with calisthenics complements both goals.

My Weekly Hybrid Workout Schedule

With all of these priorities in mind, here’s how I structure my week:
- Monday: Recovery Run + Leg Day (Primary Strength)
- Tuesday: Upper Body + Calisthenics
- Wednesday: Speed-Focused Run
- Thursday: Recovery Run + Accessory Work
- Friday: Rest Day
- Saturday: Long Run
- Sunday: Rest Day
By structuring my workouts this way, I’m able to stay focused on my half marathon training while also working towards my other fitness goals. It’s a system that keeps me progressing in multiple areas, even with a busy schedule.
How to Stay Consistent with Your Workouts and Actually Enjoy it!

April 2, 2025

Ever promised yourself you’d start running, only to quit a week later? Set a New Year’s resolution to hit the gym, only to give up before January ends? Spent money on a workout class that you stopped attending? If so, you’re not alone.

This is the reality for most people who try to start working out, and it was my reality up until August of 2023. It can be discouraging to see this pattern repeat, making many believe that fitness just isn’t for them. But while getting into the gym isn’t always easy, here are four tips to make the process smoother and more enjoyable!

Stop Going All In!

First, stop trying to go all in immediately! Too many people go from being sedentary to setting unrealistic goals like hitting the gym every day. In the era of social media, this is especially common—gym influencers showcase advanced workouts that are simply not beginner-friendly. In college, this was one of my biggest mistakes. On the rare occasion I found the motivation to work out, I’d go straight for heavy back squats, leaving me sore for a week! It’s nearly impossible to stay consistent when you can’t walk properly for three days after your workout.

I only started seeing success when I eased my way into working out. I opted for light weights, walks, and yoga—activities that got my body moving without overwhelming it. Because they left me feeling good, I was able to maintain consistency. The key takeaway? Start small with activities that feel good, and you’ll find it easier to build a lasting habit.

Don’t Try to Change Your Whole Life at Once!

Once you’ve stopped trying to go all in, the next step is to focus on small, manageable changes instead of overhauling your entire life at once. Too many people try to change everything at the same time: “I’m going to start eating healthy, working out, getting my 10k steps in, drinking more water…” and the list goes on. Unless you’re in a particularly vulnerable spot or have an iron will, this is an impossible task.

I didn’t change my whole life at once—I started by walking more and eating better. Once I felt the benefits of those small changes, I wanted to become more physically capable, so I started yoga at home. After seeing progress, I felt motivated to take things further, which led me to the gym. Over time, these small steps snowballed, and now, two years later, I work out five times a week and am training for a half marathon!

Instead of trying to do everything at once, focus on one or two habits at a time. The success of small changes will naturally lead to bigger ones.

Find Something You Actually Like!!!

My final and most important tip: find something you actually like! Too many people force themselves into workouts they hate because “the results” are worth it. That might work temporarily, but in the long run, humans avoid things that feel bad. While there’s always a bit of discomfort in working out, the overall experience should be enjoyable.

My fitness journey is constantly evolving so I can explore new activities I enjoy, and I don’t force myself to stick to things I dislike. I don’t run because I want to look a certain way—I run because I love being outside and experiencing the physical sensations of running. I don’t lift weights just for muscle definition—I do it because it’s become a meditative, routine part of my life.

I genuinely believe there’s something for everyone, whether it’s running, lifting, boxing, pilates, HIIT classes, or something else. If you find an activity you actually enjoy, you’ll start looking forward to working out instead of dreading it!

Final Thoughts

Consistency doesn’t come from willpower alone—it comes from starting small, making gradual changes, and choosing something you enjoy. Instead of focusing on motivation, focus on sustainability. Try one of these strategies this week, and see how it changes your approach to fitness!