HOW TO IMPROVE YOUR HEALTH IN 2025 | top tips for a healthy lifestyle
HTML-код
- Опубликовано: 24 янв 2025
- Hey everybody! Today we’re breaking down how to improve your health in 2025. These are some big pillars that all contribute to our long term health. Let me know if you have any questions and enjoy :)
SOURCES //
Strength Training | www.washington...
Steps | pubmed.ncbi.nl...
Cardio | www.cdc.gov/ph...
Sleep | pmc.ncbi.nlm.n...
MENTIONS //
Precision Nutrition Macro Calculator | www.precisionn...
MORE SCIENCE BACKED VIDEOS //
• SCIENCE BACKED
WORK WITH ME //
www.justinaerc...
FREE 8 WEEK BEGINNER GYM GUIDE //
www.boostcamp....
FOR BUSINESS INQUIRIES //
justinaercoletraining@gmail.com
CERTIFICATIONS //
NASM CPT | www.nasm.org/b...
PN LEVEL 1 | lnk2.io/wmB7FfN
CFSC LEVEL 1 | cfsc.inspire36...
PROnatal | www.pronatalfi...
Bell Mechanics KB Foundations | courses.bellme...
FRC | functionalanat...
SOCIAL //
instagram | www.instagram....
tik tok | www.tiktok.com...
spotify | open.spotify.c...
SHOP MY AMAZON STORE //
www.amazon.com...
*As an Amazon Associate I earn from qualifying purchases.*
MUSIC //
Free Music for Videos 👉 Music by Brooks - Daisy Daffodil - thmatc.co/?l=5...
Free Music for Videos 👉 Music by ninjoi. - Acceptance - thmatc.co/?l=B...
Music by oh, the joy. - 5am in cairo - thmatc.co/?l=F...
Music by Mark Generous - Blue Lightning - thmatc.co/?l=5...
Free Music for Videos 👉 Music by Mark Generous - Meganne - thmatc.co/?l=E...
DISCLAIMER //
Although I am a certified trainer and nutrition coach, these are my opinions and this is not medical advice. Please consult individually with a health professional for specific health advice. Some links may be affiliate links in which I earn a small percentage of sales. It costs nothing additional to the consumer.
#fitnesstips #2025goals #strengthtraining
Love the realistic goals, I went from no exercise to starting to lift in Semptember 2024, I went low and slow. Two, sometimes three sessions a week, about 5 exercises per session, trying to keep it under an hour. I am now in month 5 and still going strong! I have been chilling on the deficit while getting the exercise routine down to try to not overwhelm myself, and I now feel ready to start prioritizing maintaining a deficit. My body managed to survive and thrive after a cancer treatment, I am looking forward to giving her everything she needs to be healthy. Looking forward to more of your content! ❤
THAT'S AMAZING!!
This is exactly what I needed! Before becoming a mom I was an ultramarathoner and was admittedly nuts. Now I'm having a hard time finding balance with being a mom to my boys one with special needs. I always felt like not doing the most was failing but then that lead to me doing absolutely nothing. Looking at it in a sequence is so helpful.
everything you are doing with your kiddos matters so much! give yourself grace
Hi there, I’m also a mom to two boys, the oldest is on the Autism spectrum. They are a bit older now ( 5th and 6th grade), but when they were little I realized that by waking up earlier, I could get some mom time and get a workout in. Even if it was just 15 or 30 minutes, depending on what you like to do, there’s just so much fitness content available on RUclips. Or if you have equipment at home. Although if you prefer to go to a gym, that might not work. But if you like working out at home, it could be helpful. I wake up at 5am and go to bed at 9pm. I used to hate getting up years ago, I would sleep through my alarm. I actually bought a Sonic Boom alarm years ago. It would make the whole bed shake when it went off! lol it was like an earthquake every morning, my husband hated it 😂
This was so helpful and actually actionable!! I am the opposite, I love cardio and hate weight training, so it's always been super daunting to think about adding 2-3 workouts per week. But one? That's very doable. I really appreciate your thoughtful approach to this. You're an excellent educator.
i'm so glad it was helpful!
In June of 2023 I started doing 3-4 days of full body strength training and continued until the end of 2024. What motivated me to continue was not just how I felt but also how I looked. I slowly lost fat and some weight. I also gained some muscle and overall got leaner. I also had better test results. Going forward I intend to do 2-3 days of full body strength training and one day of yoga. In October of last year I built a home gym in a corner of be bedroom.
I realized I hated the stair stepper after adding it into my gym routine. I'd much rather walk on the treadmill, walk outside, or do a dance video outside.
I've also fallen back into a regular reading routine and reading on the treadmill is great.
Love this. I hope that beginners find this, so they realize how to actually make health more achievable and know that it doesn't have to be super overwhelming.
me too!
Hi Justina. Sooooo, I love this type of videos! It's always exciting trying to incorporate new healty habits step by step to take care of ourselves! My goals right now are:
- manteining my 2 strenght sessions/week
- increase cardio (maybe a dance video once a week) and some walks during the week (just what I can, I don't wanna stress about it)
- SLEEP: the most important one in the list! I sleep well but I always go to bed late so that I find difficult to wake up earlier in the morning. And that's because I always spend too much time on social media. I wanna think to my business!!! So I found a good nighttime routine that works for me: reading a book that I really like, with a yellow light and forgetting about my phone and social and other people's life
- nutrition: make sure I eat enough and try to increase legumes and vegetables
- a little bit of sun and fresh air everyday, to get my vit D and breath some pure air! I also live in a coutryside, I have these things handy everyday, and I want to enjoy them more! I feel so grateful!
Bye ❤
love these!
Excellent! Thank you! I’ve been neglecting cardio doing your fantastic Build programme. Your free YT cardio ladder was so good - it made me realise I need to add at least 1 cardio day to my week!
I neglected cardio for a whole year lol, but prioritizing it again for 2025!
Good advice....Betty looks good for just starting out :) LOL
😂😂😂😂😂
I love the science references - stepping it up in the new year! Woo! Great sit down chat. Love the realistic goals and the progressive nature of the plan. This is totally outside the scope of this video, but I'm excited to hear how your studying is going. You have me excited about your studying goal and plan, and excited for you for the upcoming test.
i'm in the home stretch and actively panicking daily lololol
Sleep is a bit of an issue for me because while I would looove to sleep as much as I can, during the work weeks it's always a trade off. I could be staying up and having fun, doing things I enjoy and improving my mental health or I could go to bed early and teleport to the next day that has work and responsibilities all over again. No wonder I don't want to go to sleep. Nobody expects you to do productive stuff at 11pm or later, but once you wake up it all starts again.
It’s a struggle I have too! I’m working on finding a nice balance this year 😊
This is exactly my problem as well. I have diet and exercise routine to where I am happy. But getting regular and consistent sleep is difficult.
@@Coffee_is_ready it's especially hard when you have to fight what's natural for you. It wouldn't be a problem for me to sleep for 8 hours somewhere between 2am and 11am but most jobs and other things in life are not suited for that schedule.
@@tinnie75 Absolutely. I am a night owl myself. I am currently experience jet lag from my 2-11am sleep during my kid's winter break. Now it is back to 10-7 and even if I go to bed at 10, I have now trouble falling asleep.
I love all your videos, sincerely. This video specifically is so comprehensive and lays everything out so easily. Anyone who is looking for the basic blueprint needs to watch this.
SO helpful! I am doing this for myself TODAY! I love the reflection each month on what to change OR what to keep the same.
Glad it was helpful!
Love this video! I consider myself a generally active & healthy person but I have a few goals for this year:
- add 1 strength training workout per week (I take dance classes like 5-6 days a week so I have a hard time adding in weightlifting because I just don't have time lol)
- steps - try to take 3-4 outdoor walks per week (outdoor to get sunshine!)
- nutrition - meal prep my lunches each week to get back into a cooking habit. And then get EASY options for breakfast and dinner, sometimes I just don't eat dinner if I don't have something easy on hand which is.... not good.... I also struggle with eating when I'm in a depressive episode but if I have simple easy options on hand I will eat them.
- sleep - the main one I need to work on... I'm always scrolling before bed, I don't have a good night routine, I wake up a lot at night, I'm always tired in the morning. So I'm going to start with no scrolling in bed and trying to go to be at the same time each night.
Definitely trying to keep the initial goals relatively small and manageable so I can actually change some of my bad habits!
I’ve been working on my fiber and protein by having my lunches consist of eggs or Greek yogurt, and apples or fiber cereal! I’ve done it for a few days instead of having frozen microwave lunches and it feels great. I’ve learned so much from your channel in the past year I seriously can not thank you enough.
Amazing video! Thank you!
you're so welcome!
I have been lifting for over 3 years, but I still find it difficult to stay consistent. Especially with recently moving and starting a new job. I'm trying to get back on track now. Your videos have been really helpful for setting realistic goals. Thanks!
you're so welcome!
I started my fitness routine literally by accident (a friend invited me to a Jazzercise class and I loved it), and then I hit the ground running and never looked back. I feel incredibly privileged to have my own time and space to workout. Working out has changed my life in so many ways and I feel immense gratitude.
I love this slow and steady approach, it feels super attainable. So many times I've gone into a new year thinking I'm going to make all these huge changes in January and every time it doesn't last. Thank you for breaking it down!!
you're so welcome!
Slept terribly last night and reminded today just how much getting even mediocre sleep really impacts my ability to function. Great video as always! Thanks for all the helpful tips. :)
You’re so welcome! I also slept terribly because my cat kept jumping on my face lol
So helpful when you break it down like this! It can be so overwhelming to jump into a complete overhaul of your fitness and nutrition habits, and it's definitely not sustainable for most!
Glad it was helpful!
just found your broadway workouts today and i am so excited to do more with you in the future! i’ve been using a mindset very similar to what you recommended in this video for a couple of months. i’m trying to build out a solid foundation of habits that take me towards my goals, instead of going full out from the start. so glad to have found someone with a similar mindset while i work on my goals!
Grateful to have you here! 👋 👋 (those are jazz hands lol)
This was me almost two years ago. I started running 1 mile twice a week and then went for a walk every day I didn't run. Every week, I added a little bit of distance and/or a new workout. Fitness and health are excruciatingly slow, but if you go slow and stick with it, you'll be shocked at how far you'll go. Take it from the young girl, who never thought she'd run a marathon, who became a woman who runs them for fun now.
i love that!
my partner and I go on walks most days and recently got old school DDR to do throughout the day for cardio! Dance is so fun!
This is exactly what I needed to hear! I was already jumping into five workouts a week (from one) and 7500 steps per day all at once. Ironically, I have used the type of framework you laid out (incremental, flexible, achievable goals) for other significant changes in my life that have stuck. Why did I think health goals were any different? Thanks so much for sharing!
You’re so welcome!
Great video Justina 🩷 sharing this one!
You’re so welcome!
Your videos are so realistic and a breath of fresh air. Do you have a strength training video for complete beginners? I couldn't find one on your channel. All the ones I found feel so advanced 😅😅
I have a beginner program (Back to Basics) in The FITT Club, but also a free 8 Week Program on Boostcamp (linked below) 😊
Big agree on how annoying cardio is lol. I love playing tennis when the weather allows, but as a college student in a cold state I can’t afford indoor time in the winter 🥲 so treadmill and tv shows it is for now lol
I find it annoying too generally. I only like dancing (emkfit is my go to) and walking 🥲
Thank you for this!🎉
you're so welcome!
Go Betty!
Betty is my new favorite lol
I walk to the railway station for concerts. My last concert was New Year's Overture in Liszt Academy, it was the official new year's concert here. It was pretty good. To attend two concerts a week, which is my weekly average, I have to walk about 80 minutes.
Nowadays my go to meal is 5 eggs with 1/2kg of beef liver. Here beef liver is priced the same as oats & rice, 1kg is less than $2. You get around 1050 calories and 140 gramms of protein. It's vitamin and mineral content is underrated.
I've been wanting to start something for so long. Starting with 1 strength and 1 cardio per week doesn't seem outrageous, especially with RUclips workouts these days. Thanks for sharing.
So helpful! Now I know my goal is more steps❤
so glad it was helpful!
I don’t comment a lot on RUclips any more but I have been loving discovering your channel! I watch them on the treadmill. I’m in my 20s and not having any more basketball or soccer has been super tough especially during winter in Canada. Having realistic goals is so helpful as a reminder! 😊
Grateful for the comment and to send time with you on the treadmill!
Great video and info. Thank you for realizing that some people struggle mentally with tracking. I can become obsessed and then spend my entire day thinking about what I can eat.
Will be 50 this year for the past year I have been consistently weight training M/W/F. I get at least 10k steps on most days. I need to up my cardio. I probably need to get more protein and fiber. Do you have suggestions on low cal/fat ways to do that?
First I would recommend tracking your protein and fiber to see if you actually need more! For protein obviously lean meats are a simply additive, but also you can easily add a protein supplement for 15-25g depending on the brand. For fiber, veggies and fruits are your best friend here!
@@JustinaErcole thank you!
love this so much!!!
This is a great video, I would have absolutely loved this when I started out integrating fitness into my life a couple years ago! Even now I think it is a great reminder not to try to do everything to the max at once (I tend to want to go all out from the start... only to fail of course xD). One thing I still struggle with is getting in enough protein. I'm vegetarian and so it feels that my best options are ultra-processed foods that imitate meat or all of the extra high protein products that are available nowadays. But that seems to counteract the "don't eat ultraprocessed foods" advice. What are your go-to high protein vegetarian options? :)
ooh send me an email and I'll forward you a document i used to use with nutrition clients!
justinaercoletraining@gmail.com
Personally, I eat a lot of tofu and homemade seitan. Get some vital wheat gluten and get creative! Oh, also textured vegetable protein (TVP)
❤❤❤ Yay, thank yoou!
You’re so welcome!
What would you consider a good, comprehensive strength workout for a beginner? I’m trying to create a plan for when I can workout again.
I have an entire free 8 week beginner program on the boostcamp app linked in every video :)
solid advice!
Where does mobility/stretching/yoga fit in? I know it probably depends on each person, just curious on your overall opinion.
Personally I do 3 targeted mobility slash "big stretch" sessions a week. It's full body CARS (~5 min), targeted mobility work for problem spots (~10 min), and then a big cozy stretch (~10 min). I do this either after a workout or while watching tv at the end of the night!
@JustinaErcole thank you! I love yoga and mobility so I didn't want to forget them
Thanks so much for these recent goal setting and motivation videos Justina
If you’re just doing strict sets, yeah after a warmup and prep 4 exercises could totally take an hour! I would recommend working with supersets to use your time a little more wisely!
Thanks for this video!!! I have a Q and it would be awesome if you or anyone knowledgeable answered!
So, I have joined the Y. I used to work out at home via fitness blender. Already, FB is kind of more strength endurance and cardio with supersets, circuits, limited rest, so on. However, I've had pretty solid results!! A lot more muscle mass in my arms and thighs and booty!
Now, since joining the Y I've just been taking group fitness classes (which is completely new for me) the strength classes are even MORE cardio based, 10 sec rests, bicep curl to burpee to squat press, you get it. I am DYING more than anyone else in class. I thought I was fit?? LOL. But it really is challenging HOWEVER my question is should I not count that as strength training? Since it's lighter weights, no rests? Do I need to add in more dedicated strength work to meet the recommendations? Thank you SO much!!!!
Oh and also, can I do group fitness classes 2-4 days in a row if I'm not sore?
You're correct, that class is aerobic training, not strength training! I would absolutely recommend including formal strength work (Fitness Blender more-so falls in this category.)
@@JustinaErcole ok thanks so much! You are the best!
Do you recommend like a journal for these goals like A fitness journal? I really want to get back on track this year.
if that sounds like something that would help you, heck yes!
@@JustinaErcole awesome thank you! I love this video will help me a lot!
So far this year I am heading the right direction towards my strength training goals. I have done two sessions one per week. Is it normal for my muscles to fatigue faster during the second session? I am doing the same exercises at the same weight while I relearn correct form.
As for cardio due to thyroid issues I need to avoid getting my heart rate too high so I am sticking to zone two training but I am continuing to do mostly 15 minute dance walks 4-5 days per week. 🎉🎉
I wouldn't say it's abnormal, especially if you're doing the same exercises twice in one week! There might not be enough recovery time between sessions.
@JustinaErcole thanks i had hoped 6 days between would be enough. But maybe since it has been a while I need longer.
@@debraelms2585 It might also be that your volume is too high if you need 6+ days!
I found a foot pedaler at Aldi and figured that would help me move a bit more when I work from home in a suburban area… do you have any tips or sense of how I could supplement some of my 7-8k steps with pedaling? I really struggle to get more than 5k avg daily steps, and that’s on a good week!
Hey! Are you asking about how to implement a system where you actually commit to using the pedaler? This really depends on what systems work best for you, but personally I would use my little goals tracking app and set a weekly goal of x number of times per week.
@@JustinaErcole i was moreso curious if you had any idea how to equate say 1k steps to time/distance pedaling! i know it's probably super dependent on each person but thought you might have a sense of what could work! i think step goals are confusing for me because it's unclear what makes that 7-8k goal so helpful long-term, like if it's an approx amount of time in zone 1 cardio daily or if it's specifically walking, or something else. so i am unsure how to make progress towards the 'steps' goal with a different movement, if that makes sense
For strength training, can I start without weights first at home and then progress to the gym later on?
oh 100%!
Is this analysis a service you offer?
no, but i have 1:1 calls on fridays for FITT Club members (my online platform) and sometimes people like to chat about goal setting!
Hi Justina! I have a question you may be able to answer. I know working close to failure is important for hypertrophy and strength gains, but sometimes I stress out too much about whether I’m close to failure on everything. Will I still reap the health benefits of strength training (i.e. bone density) if I don’t get close to failure enough, regardless of hypertrophy or strength gains? Thank you and love your channel!
So two things. 1) It really depends on what you mean by "close to failure enough." As long as you're working to at least 60% of your 1RM, you're probably fine. 2) Studies actually show that always working to failure will cause slower progress!
Thanks so much!
Have a happy new year Justina Ercole
you too!
Hey! Happy new years Justina!
I have a question about figuring out your food when someone else cooks for you. For example, I am responsible for my 3 1/2 year old daughter and I when it comes to breakfast and snack, but my husband is the cook. We always cook from home and use as minimally processed items as we can (like fresh veggies instead of canned, especially if we aren’t doing something simple like green beans or carrots..) we always make extra dinner so it’s easy for me and my daughter at lunch time. I have tried doing macros (so I can eye ball which I do) but, it’s frustrating when your eyeballing everything except breakfast and snacks. It’s hard to feel as accurate as possible. Any tips?
What’s your goal with your nutrition? That’s going to help pinpoint where to focus!
@@JustinaErcole and I’ll say we eat pretty healthy and try to make sure we eat as balanced as we can.. even when we have pizza, we make it homemade (that’s out routine for Sundays for the last 13 years.)
@@blessedmamascorner I love that! Do you have a specific goal with your nutrition? That will help me give some more specific advice :)
@ I don’t really, like I said right now I’m just trying to make sure I’m getting enough (at least most days) of the daily recommendations. I wouldn’t want to take over cooking every night because my husband loves to cook and it’s honestly so helpful since I’m the one with our daughter all day and I take care of the house. He works from home, cooks and does a lot of the grocery shopping. But, I feel like there has to be a way to at least look at what I’m eating, even if it’s eye balling and getting an idea. Like, I know they say protein needs to be about the size of your palm etc..
@ like, last night we had sphagetti and meatballs..so carbs and some protein, so today I added some mixed greens (with spinach) and an egg to add more protein. Just to round it out more since we had extra for leftovers.
Hey! Can you do a video on getting a bigger butt in the gym when you have bad knees?
Hey! I can’t really work around bad knees without knowing why they’re bad. Quite often knee issues are really hip or ankle issues, so simply ignoring knee dominant exercises wouldn’t be a great solution. This would be best for individual assessment!
If i became able to lat pull down my body weight will i be able to do my first pull up?
Or are both different thing?
Same movement pattern but doesn’t necessarily mean you’ll be able to do a pull up. Lat pull downs are very stable, whereas a pull up is super unstable and requires more strength.
Justina what would you consider 1.5 hours of a tennis match.... there are some points of breathlessness if there is a rally... do you think this would be considered zone 2... or not even that?
I would call it some sort of cardio, but what zone fully depends on your heart rate!
@@JustinaErcole Okay great, I thought that might get a bit tricky lol
I like the realistic goals, but I’m curious how you would set goals for a sedentary, unfit person with moderate to severe depression. Consistency, even with small goals, can be a challenge, even though more movement is ultimately very helpful.
Honestly if depression was that large of an issue with a client that they’re unable to commit to sessions, I would refer them out to a therapist to brainstorm. Mental health isn’t in my scope, sorry I’m not more help!
Hi Justine. First of all, excellent video. Question: I do two 60 minute workouts per week that incorporate strength and endurance training. My heart rate fluctuates between 135 -160 bpm during the hour, depending each individual exercise. Do those workouts also count as cardio? Or, do I need to add an additional cardio workout? TIA. Linda 😊
It's hard to say without knowing what your programming is! I'd rely less on your heart rate (that will fluctuate up and down with strength work) and think more about the program. A good rule of thumb is if you're not resting for more than 30s ever, it's cardio.
Paying a trainer really motivates me 😂
Haha that’s a great motivation!
I know it's hard because the workouts change daily, but would you consider OTF classes as 60 min of cardio or would you split it between strength training and cardio? I've been pretty consistent going 8x/month for the last year (longest I've ever stuck to something!) and want to start adding some more strength training in my own and not sure what to shoot for.
You may be able to get some strength gains at first, but it’s really programmed as cardio. Even if you can load up certain lifts enough, it’s not programmed with enough rest and really just recruits aerobic adaptations. Which isn’t a bad thing! It’s just not strength training :)
@JustinaErcole thanks!
I really struggle with strength workouts, I don't like weights or the gym and very much prefer more activity based exercises generally. I know it's not ideal but is there anything you would reccommend that would still have some kind of strength training inherently in it, like idk climbing or something else?
Cause I do love swimming, bouldering, cycling, walking, sometimes a run in the warmer months, some aerial yoga every once in while and things like that, but keep hearing that I should be strength training for longterm health (I know it's beneficial) and I haven't found a way to make it work for me (I've tried multiple times and ways) so I was wondering if there was a different way to get at least some form of it in my routine.
Those other things like bouldering have strength elements, but won’t necessarily have the same adaptations on the biological level as strength training. Honestly it comes down to how much you want to prioritize your long term health! If you don’t want to train, you don’t have to. But you’re leaving yourself open to injury as you age, and I just think it’s important to weigh the risk vs reward. I would try finding a coach you really enjoy and see if that helps spark some joy!
@@JustinaErcole Fair enough, thank you! I'll have to think about it then and see what is possible within my budget.
I thought all this time that my bad habits were a reflection of my inability to do the "right" things.
But actually it was all sleep.
And some things are just out of my control 🤷♀️
Sleep is so tough!
It’s me, hi, I’m Betty, it’s me ❤
A+ comment
Girl, I’m the opposite! Love cardio. Two hours of strength seems like torture to me. Especially zone 2 you can just watch Netflix.
Oh 2 hours of strength training seems crazy to me too! You don’t have to make your session that long :)
@ well, I meant at the target of 2-3 60 minute sessions a week.
@ ohh got it!
When you say strength training does it matter how heavy you are lifting??
Yes! Strength training is typically training at least 60% of your 1RM. So something like barre or pilates is not considered strength training, simply because the adaptations are different.
@JustinaErcole Thank you!!! I just have access to 10lb dumbells at the moment and I'm like am I really strength training or just using weights for this workout if that makes sense since 10lbs aren't really "heavy" for me. Love the videos and advise as always!!!
Lol I thought it was Baddie 😂 it's actually Betty
i like baddie better lol
Betty, I know where it all went wrong 🎶
YES LOVE THIS
I am Betty. Betty is me.
We are all Betty in some way 😊