3 Tips to Revamp Your Fitness

As we step into 2025, it's time to reconsider and redefine fitness resolutions.

For years, women have been overwhelmed with advice emphasizing calorie counting, light weightlifting, and endless treadmill sessions.

However, science points in a different direction—thriving in the long term requires smarter eating, heavier lifting, and faster sprinting.

Dr. Vonda Wright Has a New Vision

Orthopedic surgeon, author, and speaker Dr. Vonda Wright, highlighted on the mindbodygreen podcast, is at the forefront of redefining fitness for women.

Her forward-thinking perspective moves away from outdated ideals of being "skinny" and prioritizes building strength instead.

Her mission is clear—it's no longer about fitting a specific mold but about women aiming to be strong, resilient, and empowered.

Food Is Fuel

To maintain strength and build muscle, dietary choices are as crucial as workouts. Dr. Wright dismisses the outdated notion that eating less is the key to fitness. Instead, she emphasizes that “you have to eat to be toned.”

• Prioritize Protein: Protein is vital for muscle repair and recovery. Women should aim to consume at least 30 grams of high-quality protein per meal, drawing from sources like lean meats, fish, eggs, or whey protein isolate. Leading with protein equips the body to handle strength training effectively while supporting recovery.
  
  
• Don’t Fear Carbs: Carbohydrates provide essential energy and aid in recovery. Dr. Wright underscores the value of consuming complex, fiber-rich carbs such as sweet potatoes, beans, and avocado. These foods promote gut health, regulate blood sugar, and fuel the muscles, ensuring the body functions efficiently.
  
  

Build Strength and Longevity by Lifting Heavy

For those accustomed to lighter weights and high reps, it's time to step out of that comfort zone. Dr. Wright highlights the significance of lifting heavy, especially as you age.

This approach not only builds muscle and strengthens bones but also supports independence, vitality, and confidence in the present and future.

Here’s how to optimize your strength training sessions:

• Focus on Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups target multiple muscle groups, reinforcing coordination and functional strength.
  
  
• Choose the Right Weight: Use weights that feel challenging by the last rep but still allow 4–6 repetitions with proper form. This ensures effective muscle growth.
  
  
• Work in Sets: Begin with 3–4 sets of compound lifts (4–6 reps), followed by accessory movements like rows, bicep curls, and tricep extensions (8–10 reps). Core work is crucial too—strengthening your core helps stabilize the body and guards against injuries.
  
  

Strength training does far more than enhance appearance—it boosts bone density, refines movement, and fortifies one of the body's most essential organs: muscles.

Sprint for Cardiovascular and Longevity Gains

While lifting builds strength, sprint training is essential for cardiovascular health and longevity. VO2 max, the body's capacity to utilize oxygen during physical activity, is one of the most reliable indicators of lifespan. High-intensity interval training (HIIT) is one of the best ways to improve it.

Dr. Wright recommends incorporating sprints into your routine once a week.

Sprint Protocol:

• Warm up for 10 minutes.
  
  
• Sprint at full effort for 30 seconds.
  
  
• Recover by walking for 1–2 minutes until your heart rate drops.
  
  
• Repeat for 4–6 rounds.
  
  

For an alternative, VO2 max intervals offer another effective method.

Perform high-intensity intervals for 4 minutes, followed by 4 minutes of active recovery, and repeat this cycle 3–4 times. This style of training strengthens the heart, boosts endurance, and promotes fat burning.

Women are redefining fitness—moving beyond aesthetic goals to focus on living healthier and longer lives. From eating sufficient protein to lifting heavier weights and incorporating sprint workouts, these shifts represent a renewed emphasis on healthspan rather than merely lifespan.

This year, leave behind limiting resolutions. Commit to building greater strength, vitality, and empowerment for a future where you feel unstoppable.

Source: mindbodygreen

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.