If I could go back to day one of my fitness journey, knowing what I know now, here are the four things I’d tell my younger self to make the most of my time and energy.
1. Don’t overlook the simple things. Don’t overvalue the complex
Some habits are so straightforward that they’re easy to dismiss, like parking farther away, taking the stairs, or walking to the store instead of driving. You might wonder if a few extra steps or a couple of extra minutes really matter. The answer is yes, they add up. Most of the calories we burn come from daily life, not from workouts alone. Even if you train hard for an hour a day, that’s only 5 hours out of 168 in the week. The rest of the time matters just as much. So find small, sustainable ways to move more in your day—every extra step, every time you choose stairs over an elevator, every chance you get to walk instead of ride.
2. Health and weight loss aren’t the same, and health and aesthetics aren’t the same either
Many people mix up what “healthy” means with what helps them lose weight or look a certain way. Health can be defined in different ways—more nutritious foods, fewer artificial ingredients, or a certain balance of fats, proteins, and carbs. But these choices can have different effects on calories and weight. The same goes for exercise: what’s optimal for looking lean or lifting heavy may not be the same as what’s healthiest for your body or sustainable long-term. You can eat in a way that supports both health and weight loss, and you can exercise in a way that improves health and how you feel, not just how you look. The key is recognizing that “optimal” isn’t the same for everyone, and that balance is what matters.
3. Optimal doesn’t matter if you can’t be consistent
For a long time, I chased the most perfect plan: the best exercises, the exact weekly routine, the perfect cardio. I learned that what’s optimal for a trained athlete often isn’t practical for someone with a busy life. The best plan for you is not just the most efficient on paper; it’s something you can actually do consistently. And consistency beats sporadic perfection every time. If you love activities that aren’t labeled “optimal” by some expert—Zumba, long runs, or dancing in the living room—those can be valuable parts of your routine. A non-optimal workout done consistently for years beats the most scientifically perfect plan that you quit after a few weeks.
4. In the long run, consistency wins
When I was 17, I cared only about quick results and how I looked right now. I chased more abs, more cardio, more minutes in the gym, often at the expense of sustainability. That approach is a recipe for burnout and injury. Life is long, and you’ll age and have responsibilities, so you need a plan that fits over the long haul. Think about longevity and daily habits you can keep for years, not just weeks. Internalizing these four ideas helps you create a lifestyle that’s enjoyable and doable for the long term.
About the author
Paul Levitin spent a decade as a personal trainer and strength-conditioning coach, becoming the top trainer in his company and earning over 30 certifications (CES, CSCS, PRI, PN1, FRC, and more). To better serve his clients, he studied behavior change and became a Board-Licensed Health & Wellness Coach (NBHWC). He founded The Healthy Happy Human Academy to help people address self-sabotage and perfectionism, so they can build a healthy, happy life. He aims to bridge fitness and nutrition for people who simply want to move more, feel better, and live longer.
