2025 in Brief – My Training Journey
2025 was the year I truly committed. The result: minus 34 kilos. No shortcuts, no tricks. Just common sense, discipline, and routines — the way it has always worked.
1. Proper Nutrition
The foundation of everything. A balanced diet and conscious choices every day. Not perfect, but consistent. Eat right most of the time and the results will come.
2. Daily Movement
An active everyday life makes a big difference. My guideline has been at least 10,000 steps per day. It keeps the body moving and the mind clear.
3. Training
At least four sessions per week. 30–45 minutes goes a long way. Sometimes more, sometimes less. What matters is showing up.
4. Power Walks
Highly underrated, but incredibly effective. Brisk walks, preferably in the morning. They get blood circulation going, support digestion, heart health, and endurance. A perfect start to the day.
5. Motivation
The rainy morning and the cold evening are the real test. Take them on. Beat the couch. It’s always worth it afterward.
6. Routines and Timing
A short session is better than none at all. Time is there — it’s about priorities. Early morning workouts work great when the day is full.
7. Small Changes
Small adjustments lead to big progress over time. See it as a lifestyle change. Get your partner and family on board — make it a shared journey.
8. Tracking Calories
Both intake and output matter. Simple, honest, no excuses.
Follow these steps and stick with them. They work. They worked for me — and they can work for you too.
This is what my training year looked like:
- Nordic Wellness: 275 sessions, mostly early mornings before work — pure routine
- Running: Around 50 sessions, mixed between Thailand and Sweden, often with the dogs
- Power Walks: About 250 sessions, almost every weekday morning, at least 40 minutes
- Cycling: Around 50 sessions, ranging from 1 hour 20 minutes to 3.5 hours
