My Health and Fitness In and Out List of 2025

Every year, the internet decides what’s in and what’s out for health and fitness. Some trends are helpful. Some are harmless. And some just create more confusion than results.

As a coach who works with real people (busy adults juggling careers, families, stress, and limited time), I care less about what’s trendy and more about what actually moves the needle long-term.

So here’s my take on Health & Fitness Ins and Outs, based on some trends of 2025.

IN for 2025

1. Fibre (Finally Getting the Spotlight It Deserves)

Protein has had its moment, and it’s still important, but fibre is the unsung hero most people are missing.

Adequate fibre intake supports:

• Better digestion and gut health

• Improved blood sugar control

• Increased fullness and appetite regulation

• Long-term heart health

Most adults are significantly under-consuming fibre, which shows up as bloating, poor digestion, cravings, and inconsistent energy.

2025 takeaway: Instead of chasing the highest protein snack, focus on fibre-rich meals: fruits, vegetables, legumes, whole grains, and seeds. When fibre goes up, most people notice better digestion and easier fat loss, without trying harder.

2. Training Log Books (Old School, Highly Effective)

Tracking workouts might not be flashy, but it’s one of the most powerful tools for progress.

A training log helps you:

• See objective improvement over time

• Avoid “winging it” every workout

• Train with intention instead of guesswork

• Build confidence by seeing how far you’ve come

This doesn’t have to be complicated. A simple notebook or notes app works just fine.

2025 takeaway: If you’re not tracking your training, you’re leaving results to chance.

3. Walking Pads (Movement Without the All-or-Nothing Mindset)

Walking pads aren’t about burning massive calories—they’re about making movement accessible.

For people who sit most of the day:

• They increase daily step count without adding stress

• They support cardiovascular health and recovery

• They reduce the pressure to “fit in” long workouts

This is especially helpful for busy professionals who already train a few days a week and want to move more without overdoing it.

2025 takeaway: More low-intensity movement = better recovery, better health, and better consistency.

4. Strategic Progressive Overload (Not Just “Lift Heavier”)

Progressive overload isn’t new, but after this year, it’s about being strategic, not aggressive.

Progress can come from:

• More reps

• Better technique

• Increased control or tempo

• Improved range of motion

• Gradual load increases when appropriate

This matters even more for adults training for longevity, strength, and injury prevention.

2025 takeaway: Progress should be intentional, measurable, and sustainable. Not forced.

OUT for 2025

1. High-Protein Snacks as a Personality Trait

Protein bars, cookies, chips, and desserts aren’t inherently bad, but they’ve become a replacement for real meals, not a supplement.

The problem?

• Many are highly processed and can cause digestive issues

• Often low in fibre

• Easy to over-consume

• Don’t teach sustainable eating habits

2025 takeaway: Build meals first. Use protein snacks occasionally, not as a daily nutrition strategy.

2. “Cortisol Face” Fear-Based Fitness Content

Blaming stress hormones for facial changes, weight gain, or aging has become a fear-mongering trend, especially targeted at women.

This kind of content:

• Oversimplifies complex physiology

• Creates unnecessary anxiety around exercise

• Encourages under-training and restriction

2025 takeaway: Unlike fear, strength training, proper fuelling, sleep, and rest actually support hormone health.

3. No Rest Days = No Results

The “go hard every day” mindset is a fast track to burnout, stalled progress, and injury.

Rest days:

• Support muscle growth

• Improve performance

• Regulate stress and recovery

• Help you stay consistent long-term

Rest isn’t laziness, it’s part of the program.

2025 takeaway: If your training plan doesn’t include rest, it’s incomplete.

4. Cycle Syncing as a Rulebook

Understanding your cycle can be helpful. But rigidly syncing workouts, nutrition, and productivity around it often does more harm than good.

The issues:

• Promotes inconsistency

• Encourages overthinking

• Can limit confidence in training year-round

Most people do best with structured programming + flexibility, not constantly changing plans.

2025 takeaway: Listen to your body, but don’t let trends override consistency and fundamentals.

The Bottom Line

The future of fitness isn’t extreme. It’s based on foundations done well.

• Eat real food

• Train with intention

• Move your body often

• Rest without guilt

• Track progress objectively

• Repeat long enough for it to work

If you’re tired of chasing trends and want a plan built around your life, that’s where coaching makes the difference.

Ready to train smarter in 2026?

Apply for a free consultation, and let’s build a sustainable plan that actually works for the long run!