4 Things That Helped Me Lose Weight
FWIW: It was never about the number on the scale.
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Note: This week’s newsletter talks about weight. If this is something that makes you uncomfortable, now’s a good time to stop reading.
I kept off a 70-pound college weight loss for the better part of 12+ years. I spoke about that experience here on the podcast. Keeping off the weight for that long is, in itself, an anomaly. Research shows that typically, most people that lose weight gain it back. According to one meta-analysis of 29 long-term weight loss studies, more than half of the lost weight was regained within two years, and by five years more than 80 percent of lost weight was regained.
Fast forward 13 years: 2023 happened. Weight crept back on (a few things I can attribute this to, but I’ll hold off on those particulars). Nowhere near all of it, but a considerable amount. I knew I looked different, but mostly I felt different. Let me be clear: You can be healthy in a bigger body. With time, I didn’t feel that way in mine.
At the beginning of 2024, I was tired of dealing with plantar fasciitis and nagging running injuries that kept popping up. Tired of feeling anything but at-home in my own body. Tired of feeling self-conscious. Tired of feeling out of control. Tired of feeling … tired. Still, I was grateful for my body. I appreciated my body. It just didn’t feel … like mine.
Change happens when staying where you are is more painful than making a change. In March of last year, I got to that point.
So, changes I made. Some of them were anything but convenient and required some mental rewiring, if you will. Here’s some feedback on four of the things I did that had the biggest impact and ultimately resulted in my recent weight loss:
1. Eat Breakfast — Twice
Diet culture is a nasty witch. The amount of “healthy” processed foods (shudder) I ate as a teenager still haunt me to this day. I listened to so much bad advice, all of which was anything but rooted in science.
Case in point: I became someone who exercised in the morning back in college. I’m still a proud morning person. However, it wasn’t until 2024 — 16 years later — that I started eating breakfast before a workout (one caveat: I always ate before long runs over 10 miles).
My old mentality: I’m working out to get fit! I don’t need the extra calories to do this!
My new mentality: What an opportunity I have to give my body the fuel it needs to perform better.
Getting to that new mentality was hard. Really hard. Especially knowing I wanted to lose some of the weight I’d put on. I saw a nutritionist in April of 2024, and we dove into my eating habits. The whole not-eating-before-workouts was one of a few red flags. It also resulted in one of the two biggest changes I made. The other, protein, protein, protein. While I don’t count calories, I do aim for 115 grams of protein per day. Research has shown that for women aged 20 to 35, optimal daily protein intake is between 0.7g to 1g per pound per day. Of note: Cited Dr. Stacy Sims on this one, an expert in female-specific nutrition and training for health. I had her on the podcast a couple years ago to talk about training based on the menstrual cycle.
These days, my “first” breakfast is a protein bagel. Then, I do my fitness for the day. Afterward, I opt for Greek yogurt with berries and chia seeds followed by a protein shake mid-morning. This results in me having about 50 grams of protein before lunch, which is most definitely NOT what I was doing before.
To be clear: Does this mean that there aren’t days where I deviate from the above? Absolutely not. I travel a ton for work. I don’t have my go-tos all of the time. With that said, I make sure to bring my supplements (currently on a rotation including creatine, aminos, collagen, AG1) — and do my best to fuel in a way that makes me feel good, regardless of locale. Secondary question: Does “feeling good” sometimes mean pizza or a croissant? Absolutely.
FWIW: I didn’t restrict anything entirely when I first lost weight back in college, and I certainly didn’t this time around, either.
2. Strength Training 4x Per Week
I started using the Future app (that link gets you 50% off your first month) back at the end of 2022. (I’m currently also using Runna for my run programming.) I switched exclusively to workouts geared around Olympic lifts (barbell work) in April of 2024, which is also when I signed up for a gym membership. I knew that if I wanted to make a change — I needed to invest in myself. I needed to put my money where my goals were.
This is the first time that I’ve had access to this type of equipment regularly in 10+ years, and I was hungry to try new things and get back to truly lifting heavy. I do four different strength workouts a week (more on this below) and each of those includes a different Olympic lift. Big shoutout to my coach, Brandon, who does my programming.
I’ll give the lay-up to the shift in my body composition to weight lifting (and also beating injury — more on that below, too). Strength training has a slew of benefits, from increasing lean muscle mass to developing stronger bones. It also raises your RMR (resting metabolic rate) — which is essentially the amount of calories your body burns at rest. Of mega importance: I follow a program that involves progressive overload (strategically, gradually increasing intensity and weight over time). I was not stringing together workouts without rhyme or reason.
For example: I love a Peloton strength workout, trust, but if you’re doing a random upper body class every Tuesday, that’s unlikely to move the needle. Respectfully, all of your favorite Peloton instructors train outside of their classes for a reason.
Now, let’s double click on injury: Most of my injuries let up over the summer in August 2024. I had previously dealt with really gnarly plantar fasciitis and an abdominal strain. Since then, I haven’t had anything holding me back from moving my body how I want to, and it truly feels like the greatest gift. For anyone who has been in this position or is currently in the thick of injury — it gets better, eventually. I promise.
When I started being able to both strength train and run regularly, that’s when it all really clicked for me. To answer an inevitable question, my typical week of training looks something like this at the moment:
Monday: Easy 5K + Strength, Upper body focus (Lift: Chest press)
Tuesday: Interval run
Wednesday: Strength, lower body focus (Lift: Front squat)
Thursday: Tempo run
Friday: Easy 3 to 5 miles, Strength (Lift: Power clean)
Saturday: Long run
Sunday: Strength (Lift: Deadlift)
You’ll see that I don’t have a total rest day in here. That works for me, but every body is different. I do not recommend you follow my programming (I’ll say this a zillion times if I have to). I do recommend you speak one-on-one with a trainer about your goals, and do what feels right for you in your body. If there’s a week that I feel depleted, I’ll chat with my strength coach about nixing the Sunday lift, swapping in some yoga, or taking a rest day. Now that I’ve accomplished my original goal of feeling better of my body and shifted my focus from weight loss to maintenance, my main goal is to move well for as long as possible. Fact: That will only happen if I listen to my body.
3. Surround Myself With Supportive People
2024 was a big year for me to invest in the relationships that make me feel good. The older I get, the more I’m dialed in on quality over quantity. It feels so good to focus my energy on the friends who also care deeply about my personal growth and betterment. We are a sum of those we spend the most time with, and I’m dialed in on spending time with folks who make me feel like I can conquer the world — even when I may not feel like it in the moment.
This was specifically big in 2024 when it came to exercising my boundaries. For example: I’m not someone who likes to be out late during the week, because I know that my morning routine makes me feel … like me. Does that mean there isn’t a time and a place to make shifts or exceptions? Of course not. That’s no way to live.
However, the people that love me understand that this lifestyle — it’s important to me. Heck, a lot of my closest friends are often out there on the roads with me. That’s that good good.
4. Work With a Life Coach
I’ve been working with my life coach since 2023, but continuing this practice even as my travel schedule picked up over the past 365 is something I’m quite proud of. Transparently: A lot of my past trauma that I started working through 10+ years ago came up when I gained weight in 2023. So, talking through that with a focus on where I want to go and what I envision for my happiest, healthiest self — there’s a lot of value in that. The amount of letters I wrote to my younger self over the past year … sheesh.
I know that weight can be a triggering topic. I wanted to share some reflections from my journey (which I’m on for life, to be clear) because it’s one that many of you have been witness to for some time now. The above, these are some of the things that worked for me. Again, if you’re personally interested in going on your own journey, please speak one-on-one to an expert (trainer, physician, therapist, wellness coach) who can give you personalized advice.
I can say that, without-a-doubt, I’ve managed to overcome the hurdles that have come up to this point. I have confidence I can handle whatever’s next. It was never about a specific number on a scale — not back in college, and not today. For me, it’s always been about a feeling.
I feel strong in my body.
Happy.
Capable.
In control.
Safe.
… And for that, all of the work — it’s worth it.
Keep hurdling,
HIGHLIGHTS OF THE WEEK
I’m Reading: Say You’ll Remember Me by Abby Jimenez
Literally read half of this on the plane yesterday. I’ll likely be done by Sunday night.
Gear I’m Loving: Fleo Back Day Crop Tee
Speaking of Fleo, I’m out in Houston today to speak at a summit that the brand’s putting on for local ambassadors. Huge fan of this crop tee, which is reminiscent of another Athleta favorite that I can’t get enough of. Oh, and this ribbed version is my new everyday staple.
“Compassion is not a virtue. It is a commitment. It’s not something we have or don’t have. It’s something we choose to practice.”
- Brené Brown
Other thoughts and links: Malia Obama directed the new A’ja Wilson Nike commercial. Naomi Osaka won her first title since 2021 on a clay court this week — which also happens to be her first title since becoming a mom. Anna Hall had an outrageously good weekend in Miami at her inaugural appearance at Grand Slam Track, snagging a season best in the 400m (51.68) and looking absolutely flawless while doing it. A moment for the ladies of the New York Liberty on the Met Gala red carpet, please. Obsessed with this blip of calm, courtesy of my friend, Nike Running and Tonal Coach Kristina Centenari.
I really enjoy compiling links to share with you week after week. Are you digging it? Have something you want me to nod to in an upcoming Weekly Hurdle? Or, just want to say hi? Let me know, and slam the button below:
MY SOMETHING NEW
One of my goals for 2025 is to do something new every single week. I wrote about this earlier this year. Love these recaps? Let me know in the comments ⬇️
Tuesday, April 29: The Metropolitan Opera
This was one of the things that I was most looking forward to crossing off of my list when I started this project. I have wanted to go to the opera since I moved to New York. I got tickets through the Met’s press office, and I went with my good friend Holland to the opening night of Salome. I didn’t know a thing about opera, aside from what I’ve been exposed to in Pretty Woman, before going myself.
… it was magical. We wore gowns. Got oysters and wine before across the street before the performance. Inside the theater is absolutely spectacular.
The performance was just awesome. Performed in German, there were small screens in front of each seat that displayed the English translation. We sat next to the sweetest man named Paul, who’s been going to the opera for 40+ years. It felt like a true New York experience, one that was best-capped off with chocolate gelato across the street.
Would I go back? Absolutely. It was truly the happiest I’ve been in recent memory; a top 10 New York night, for sure.
A huge thanks to Lagoon Sleep for sponsoring this week’s newsletter.
The secret to performing your best every day? Hello, optimal sleep. That’s why I recently bettered my sleep with a new Lagoon pillow. Let’s face it: Your pillow is the thing you lay your head on for 8 hours a night, and if it’s not exactly right for you, it can lead to needless tossing and turning. Or worse — have you waking up with that unrelenting kink in your neck each morning.
I’ve always prioritized getting a solid night’s sleep. I’m big on blackout curtains, turning devices off 45 minutes before I want to crash, and making sure I get into bed early. But by adding Lagoon into the mix, my sleep quality’s skyrocketed. I’ve seen an increase in both my REM and deep sleep (thanks for keeping tabs on that, Oura Ring). Truly, waking up for my morning routine has never felt better.
Head to LagoonSleep.com/HURDLE and take their awesome 2-minute sleep quiz to find your ideal match. Then, use the code HURDLE at checkout for 15% off your first purchase!
One mile can change everything. This May, put on your favorite pair of blue jeans and join us for the 5th annual ASICS Blue Jean Mile. Each mile is a step towards awareness and funds for mental health awareness. Learn more at, here.
In this week’s episode, I sit down with Jessica Campbell, the first female full-time coach in NHL history with the Seattle Kraken. From her childhood skating in a hockey-loving family to breaking barriers in a male-dominated sport, Jessica shares her journey of resilience, grit, and purpose. She opens up about the profound influence of her late brother Josh, the challenges of earning respect as a young female coach, and the weight of carrying the torch for women in hockey. Jessica’s story is a masterclass in overcoming hurdles and staying focused on what matters most.
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As always, so much admiration for your transparency ❤️ here’s to feeling at home in our bodies!
Love this so much and I love that it’s not extreme- it’s reasonable and achievable! I feel like the hardest part is getting in the protein. I don’t count calories either and I am similar to you when it comes to getting in 50g before lunch.