5 Fitness HABITS That Changed My Body

People often tell me I’m “lucky” or “blessed with good genes.” Let’s set the record straight—that’s total horsesh*t.

My body, my energy, and my mindset are the results of years of consistent work—inside the gym, in the kitchen, and in my daily habits. These are the five fitness habits that have completely transformed me—physically and mentally—and they might just inspire you to level up your own routine.

Weight Training 5–6 Days a Week

Lifting is my foundation.

I split my training so I’m working different muscle groups throughout the week, which keeps me strong, balanced, and injury-free. And no—lifting heavy won’t make you bulky. It will make you powerful, toned, and confident in ways cardio never could.

2. Reformer Pilates 2–3 Days a Week

This is my secret weapon.

Pilates has improved my posture, core strength, and flexibility in ways I never expected. It’s also incredible for building long, lean muscle and giving your body that sculpted look.

3. Sauna Sessions 5-6 Times a Week

I rotate between my sauna bag at home and a traditional sauna.

Not only does it help with muscle recovery, but it’s also my little mental reset button. It’s where I detox, clear my head, and give my body some much-needed TLC.

4. Intra-Workout Fuel

During my workouts, I sip on a mix of BCAAs, L-carnitine, and creatine.

This combination supports muscle recovery, boosts endurance, and gives me that extra push to finish strong—whether I’m lifting heavy or pushing through a tough Pilates session.

5. Hitting 120+ Grams of Protein Daily

Nutrition is half the game.

I make sure my meals are protein-focused, which supports muscle growth and keeps me satisfied. This means I’m not constantly craving snacks or feeling drained halfway through the day.

Why This Matters

These habits aren’t just about looking a certain way—they’re about longevity, strength, and feeling good in my own skin. I want to be able to move well, stay active, and keep my independence as I get older.

The key? Consistency. Not perfection. These habits didn’t happen overnight, and they won’t disappear if I miss a day here or there. The goal is progress, not punishment.