10/26/2025
I don’t usually post personal things like this, but I feel like it’s important to share, because it might clear up some confusion and hopefully help someone who’s struggling to reach their health and fitness goals.
People are always asking me what they need to do to get in shape. There’s so much information out there that it can get overwhelming and we end up spending more time researching what to do instead of actually doing it.
This week, I hit a major personal milestone: I broke 8% body fat, coming in at 7.8%! 💪
Most people my age tend to throw in the towel and blame their metabolism, age, or other excuses for why they can’t get in shape. But I’m here to tell you, you absolutely can. You just need to stay consistent and stop feeding into the misleading noise that keeps you stuck in a start-over cycle.
Here’s what my daily routine looks like, maybe it’ll help someone out there. And if you need guidance, feel free to reach out at Jon@FitnessFactoryNH.com
🏃 Activity:
Average 15,039 steps/day (tracked with Fitbit over the past year).
🏋️ Strength Training:
5x/week, 30–45 minutes per session.
I find shorter, more intense workouts spread throughout the week, with a couple of rest days, work best for me.
❤️ Cardio:
• April–June: Run 2x/week (35–40 min) to prep for a June 5K.
• July–April: Minimal cardio, just 1 mile at 70% max HR, 2x/week.
🍎 Calories & Nutrition:
This is where I see people struggle the most. If you want your metabolism to work for you, you have to fuel it properly.
Your BMR (Basal Metabolic Rate) makes up 60–70% of your daily calorie burn, but if you overdo cardio, under-eat, or move too little, your body adapts and slows metabolism, storing more calories as fat.
I average 2,600 calories/day with a macro split of 40% carbs / 30% fat / 30% protein.
In the winter, I gradually increase to around 3,200 calories/day.
🔥 Biggest takeaway:
Do something you can stick with. If your plan feels like torture, too much exercise, not enough food, or foods you hate, you won’t stick to it.
Find a routine you can sustain for life, stay consistent, and you’ll get the results you deserve.
Let’s start building those summer bodies now! 💪
