February Reflections: Weight Loss, Walking, and Rethinking Cardio
February is often when the shine of January goals wears off and we start taking a more honest look at what’s actually working. That makes it a good time to reflect—not on extremes, but on sustainability.
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.
Hearing the Same Message From Different Directions
Over the next few years, I kept hearing a similar message from different, unrelated sources. I began following Beach Yoga Girl, who was nearing 50 at the time. She 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 had written a book about walking. Today, as an older athlete, he primarily walks and sprints. He explained the metabolic and fat-loss benefits of both, especially as we age. Shawn has explored this topic in multiple episodes, and the message was consistent.
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. That decision gave me space to experiment more intentionally.
Now, I run about three miles at a deliberately slow pace, 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 also lift heavier and more frequently, using time that previously went toward longer runs.
Just last week, I got to check my VO2 max at my doctor’s office. Even though I went from running 18–20 miles a week down to 7–8 miles a week, I scored “superior” for my age group, with a VO2 max of 44. Less mileage, smarter training—still strong and aerobic.
Nutrition Tweaks That Added Up
In the fall, I made a few additional changes. 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. And yes, I still enjoy pizza and other treats—I’m not about restriction, just balance.
Around that 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 deliberately 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 a few pounds—and I’m okay with that.
Why This Matters—Especially in February
The point of sharing this isn’t that running is bad or that everyone should train this way. It’s that the instinct to do more—longer workouts, more cardio, constant pushing—doesn’t always lead to better results. Exercise itself is a form of stress on the body, and how much stress we apply—and recover from—matters.
For some bodies, particularly as we get older, shifting toward walking, sprinting, lifting heavy, and allowing adequate recovery can make a meaningful difference.
One final change worth mentioning: I no longer work out in the evenings. That shift alone has supported better sleep and recovery.
February is a good reminder that health doesn’t have to be loud or extreme to be effective. Sometimes it’s about refining what you’re already doing—and paying attention to how your body responds.
What I Changed
- Reduced high-mileage running: Switched from 18–20 miles/week to 7–8 miles/week, focusing on slow runs and occasional sprints.
- Added strength and functional training: Lifting heavier, more frequently, plus 1x/week CrossFit-style session.
- Daily movement: Walking ~5 miles/day.
- Adjusted eating window: Often eating dinner earlier (4:30–5:00 pm), creating a longer overnight fast.
- Mindful sugar intake: Not eliminating, but tracking; most sugar came from dark chocolate, which I now limit.
- Tracking food patterns: Writing down meals to notice habits rather than restrict.
- Evening rest: No evening workouts, supporting better recovery and sleep.
Curious how to adjust your workouts and nutrition without adding stress or extremes? I help clients figure out what changes actually make a difference for their bodies and lifestyles.
