February Reflections: Weight Loss, Walking, and Rethinking Cardio
February is often when the motivation of January settles into something more realistic. It’s a good time to pause and ask not “Am I doing enough?” but “Is what I’m doing actually working for me?”
The Stubborn Midsection I Couldn’t Outrun
For years, I carried extra weight around my midsection that didn’t change much—despite running regularly and strength training. This wasn’t a recent change; it had been present for years, even while I was running and strength training consistently.
A Hashimoto’s Check-In and a Familiar Message
Several years ago, I visited a functional endocrinologist in Charlotte for a second (really, third) opinion on my Hashimoto’s. During that visit, she told me my adrenals were “shot.” This wasn’t news to me—another doctor had told me the same thing previously and attributed it largely to years of teaching and chronic stress.
What stood out during that appointment was her recommendation to stop running.
At the time, I didn’t act on that advice. Running had been part of my routine for a long time, and I wasn’t convinced it was contributing to the issue.
Where the “Push Harder” Mentality Began
Looking back, I can see that my relationship with running started much earlier. In my 20s, I ran very high mileage as a way to control my weight. I was barely 100 pounds and struggling with an eating disorder at the time.
My routine was rigid: four miles three times during the week, a two-hour run on Saturdays, and a ten-mile run on Sundays.
That push-hard, run-more mentality followed me into my 30s. By then, I was a stressed, exhausted teacher, still believing that more miles meant better results. Instead, I dealt with constant injuries, fatigue, and a body that never quite felt recovered.
At the time, I didn’t question it. I thought that was just what commitment looked like.
Hearing the Same Message From Different Directions
Over the years, I started hearing a different message from people I respected. I followed Beach Yoga Girl, who was nearing 50 at the time and shared that she stopped running, focused on daily walking and lifting heavier weights, and lost the belly weight she had been carrying for years.
Later, on The Model Health Show, Shawn Stevenson interviewed a former world-champion Ironman triathlete who wrote a book about walking. Today, as an older athlete, he primarily walks and sprints. He spoke about metabolic health, fat loss, and recovery—and how training needs change as we age.
The message was consistent: more isn’t always better.
Late Summer: A Practical Turning Point
By late summer, I stopped running high mileage—because let’s be real, running 10+ miles in 100-degree heat isn’t enjoyable anyway.
Now, I run about three miles at a deliberately slow pace, on purpose. I focus on my heart rate, recovery, and staying in Zone 2. I sprint two to three times per week. I participate in the Y’s version of CrossFit once a week. I walk about five miles a day. I lift heavier and more frequently, using time that previously went toward longer runs.
Just last week, I had my VO₂ max tested at my doctor’s office. Even though I now run 7–8 miles a week instead of 18–20, I scored “superior” for my age group, with a VO₂ max of 44.
Less mileage. Better recovery. Still strong.
Nutrition Tweaks Without Restriction
In the fall, I became more mindful of sugar intake—most of mine came from dark chocolate. While dark chocolate is a healthier option, it can still add up. I also began writing down what I was eating, not to restrict, but to notice patterns.
I still enjoy pizza and other foods I love. This was never about restriction—just awareness and balance.
Around the same time, I started eating dinner earlier on many evenings—typically between 4:30 and 5:00 pm (not every night). Since I usually eat breakfast around 8:00 am, this naturally created a longer overnight fast without trying to “fast.”
What Changed
The result was a 15-pound weight loss, along with noticeable changes in body composition. Clothes fit differently. Strength improved. Recovery improved.
Now it’s January, after the holidays. In my family, there are a lot of birthdays between November and January, which means plenty of Nana’s cakes. I’m up about a few pounds—and I’m okay with that.
Why This Might Matter to You
The point of sharing this isn’t that running is bad or that everyone should train this way. It’s that exercise itself is a form of stress on the body, and how much stress we apply—and recover from—matters.
What worked in your 20s or 30s may not work the same way in your 40s, 50s, or beyond. And that doesn’t mean you’re doing anything wrong—it means your body is changing, and your approach might need to change too.
At 48, slow miles, walking, lifting heavy, sprinting, and recovery work for me. My three miles are slow on purpose—and that’s been a powerful shift.
February is a good time to ask:
What does my body need now—not ten or twenty years ago?
What I Changed
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Reduced high-mileage running (18–20 miles/week → 7–8 miles/week)
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Focused on slow, intentional runs and sprints
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Walked ~5 miles daily
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Lifted heavier and more often
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Ate dinner earlier on many evenings (4:30–5:00 pm)
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Became mindful of sugar intake (especially dark chocolate)
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Tracked food patterns without restriction
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Stopped evening workouts to support recovery and sleep
Curious how to adjust your workouts and nutrition without extremes or restriction? I help clients figure out what changes actually make sense for their bodies and lifestyles.
