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Tired But Toned
Tired But Toned is the podcast for busy women doing their best on low battery.
Hosted by fitness and nutrition coach Tina Wieland, this show is all about building real strength, managing stress, and creating habits that actually work in your real life — whether you're running on caffeine, chaos, or a solid eight hours (rare, but we dream).
Expect a mix of bite-sized tips and deeper dives into movement, mindset, hormones, recovery, and how to feel good in your body without burning out trying to “fix” it.
Whether you’re navigating autoimmune challenges, the weight of modern life, or just tired of the all-or-nothing fitness game — this podcast gets it. And more importantly, gets you moving in a way that lasts.
Because you don’t need more motivation.
You need a smarter strategy — even on your tired days.
Tired But Toned
262 | How to Reset Your Fitness Goals
Send me a text about the episode!
Ever feel like you're playing fitness on hard mode? You're not alone. In this candid conversation, I pull back the curtain on my personal health journey and how it revolutionized my approach to fitness.
Two years ago, my world turned upside down with a Hashimoto's diagnosis and a debilitating groin injury that left me unable to pursue the workouts I loved. What followed was months of frustration, repeated attempts to return to exercise, and ultimately, a complete rebuilding of my fitness philosophy. This challenging period transformed me into the coach I am today—one who embraces a holistic approach combining strength training, Pilates, yoga, and mindful movement.
The biggest revelation? The reason so many of us struggle isn't because we're broken or lazy—it's because we're trying to force ourselves into systems that weren't designed for our unique bodies and brains. This is especially true for those who are neurodivergent, highly sensitive, or simply don't fit the mold of traditional fitness advice. The key isn't working harder (despite what our millennial upbringing taught us); it's working smarter by creating personalized systems that actually complement how we naturally function.
I share practical insights about adapting your fitness routine to your changing life circumstances, keeping "safe" backup meal options for when meal prep feels impossible, and finding workouts that truly work for your body's needs. Remember, your fitness journey will always require effort, but you get to choose whether that effort goes into prevention now or dealing with health consequences later.
Ready to join me in resetting your fitness journey this summer? I'm launching a four-week summer reset program with customized workouts, nutrition guidance, and accountability support. Reach out through Instagram @tinawyllandfit or email to secure your spot for just $49!
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Hello everyone and welcome back to another episode of the Toned but Tired podcast. Today I want to share how you can reset on your fitness journey, because at the time of recording it is July, it is summer, it is post-4th of July and I think things are slow. You're relaxing, maybe the kids may be home. Slow, you're relaxing, maybe the kids maybe home, and while it's nice to have that fun, I think it can also be a great time to kind of revisit our fitness journeys and tighten things up a little bit and not necessarily go balls to the wall, but to prime ourselves. So when the kids go back to school, when we're kind of in our work routine come end of summer, things are going to flow so much easier for you and I'm actually doing this with myself I want you to zoom out and see the bigger picture of what I've been doing.
Speaker 1:Hopefully that will make you feel better about yourself, because I will say that me, one of my saving graces is I always love hearing people's backstories, because on the outside it can seem like someone's life is perfect. And I'm not's backstories, because on the outside it can seem like someone's life is perfect. I'm not saying my life looks perfect on the outside, but I'm uh, I don't like share everything at all. Um, I mainly share on social media, like some you know, highlight reels of things that I'm out doing, if I remember to take a nice picture, and also I share to educate and motivate and build my business. So it's not necessarily a super accurate reflection of my day to day life, right. But you know, from the outside you may just see like oh, fitness, she works out, she's healthy, she travels, and like I do those things. But you also don't see the other, like 23 and a half hours of my day, every single day, right. So before I get into some tips of resetting, I wanted to share again where I'm coming from. So I feel like if I zoom out and look back, gosh, probably we'll say 2023, 2023, so it is currently 2025.
Speaker 1:So we'll say two years ago, uh, that was where everything like shit hit the fan, essentially, um, and if you've been around, you've probably known about that. But it just feels so weird because this was probably one of the longest seasons where I couldn't push how I wanted to of my life ever the fact that I was diagnosed with Hashimoto's and my autoimmune disorder. I was trying to figure out my birth control, because that wasn't working either. To help regulate my hormones, because without anything my hormones are just wacky and there's nothing that can get it under control. I had a groin injury come out of nowhere. I was just training, didn't feel anything. Just one day, a couple hours after training, it started to bring me immense pain and pretty much I could do nothing but walking and yoga. But I'm really grateful for that time period in my life because it made me the person I am now. It really enforced my philosophy of what I preach.
Speaker 1:I probably wouldn't have a yoga or a Pilates certification had I not gone through what I did and I wouldn't have such a well-rounded approach of like, yes, strength training, yes, pilates, yes, yoga, yes, running All these things. And I can tell you it was so disheartening for somebody who loved the gym and working out to not be able to do what they wanted to do for months and months and months. I remember I kept trying. I would keep trying to walk more or I'd be like, okay, today I'm going to do a couple machine exercises and I'm like, nope, still in pain can't do that. And I would. Just, I would keep trying.
Speaker 1:And it was a long road and eventually I was able to kind of get to a point where I was essentially starting over. I went into the gym. I definitely had lost muscle mass. I was lighter, let me tell you that I had lost probably like five pounds or so, five to ten pounds, depending. Some of that was inflammation and water loss from getting medicated with Hashimoto's and some of that was just straight up muscle loss. I felt leaner but I was like flat, if I don't know, if you know what that means, but I was like flat and um, then I started slowly doing machine work, slowly building up and like fast forward. To now, you know, I'd say that's probably been about a year, year and a half of consistency, because I would try it for a little bit and then, you know, my body would hate me.
Speaker 1:I have gotten to a point where I can uh, slowly, I'm introducing runs. Runs can still be a little bit high stress on my body. Um, I'm doing, you know, yoga, I'm teaching Pilates. I'm doing, you know yoga, I'm teaching Pilates. I'm strength training at least two days out of the week, on top of teaching classes and things like that and having a busy work schedule, which is a big deal for me and this is where it kind of relates for you is you're probably someone else who is very busy. Um, stress is probably high, whether you're aware of it or not. Um, you have a lot of stuff going on and recovery is probably high, whether you're aware of it or not. You just have a lot of stuff going on and recovery is probably kind of crappy. You're probably not getting the best sleep, you're probably not drinking enough water, you're probably not getting the right nutrients to support the level of things that you're doing. So in general, you kind of feel crappy and maybe you're not approaching your goal.
Speaker 1:And something that I have found in this journey of resetting if you will, rebuilding, finding my new me now that I don't necessarily have those things holding me back anymore is that the reason a lot of people fail is because they don't have the right systems in place to support their lifestyles and the way they think. And I will tell you, I work with a lot of neurodivergent individuals. I suspect that I have some sort of neurodivergence myself. I consider myself a highly sensitive person and I also want to say from a general realm you know, you don't have to flat out be diagnosed the diagnosis process for that kind of stuff is messy. There's really no benefit to it to getting diagnosed as an adult, unless you're somebody that maybe like it's a spectrum, so somebody that needs, like can't live on their own and maybe needs that extra support and extra resources. But if you're somebody who's just like man, like it feels like I have ADHD sometimes, or maybe you have trouble with social aspects or like executive dysfunction If you don't know the kind of things I'm talking about, I would definitely recommend researching some of that stuff Because that's especially in females. Neurodivergence presents itself differently in females, but I almost like to say, if you're experiencing those things itself differently in females, but I almost like to say, if you're experiencing those things, use some of the tools that neurodivergent people use and you may find it helpful.
Speaker 1:Right, and I found this in the fitness space with myself and with other people, because I could tell you, me and other people have felt like we have been running, like playing life on hard mode and it's like, especially if you're a millennial, you were kind of told, if you just work hard enough, if you just work hard enough, you will eventually get there. You can accomplish anything. You want to be an astronaut? You want to be the president just keep working harder and you will get there. Well, let me tell you, as a millennial, where the goal post has constantly shifted, whether it's inflation, a pandemic, the recession um, this is true, I feel like with our day-to-day lives as well. Um, it's not always working about working harder.
Speaker 1:Sometimes you have to work smarter, and what I'm learning, what a lot of other people are learning, is my brain and body, especially with the autoimmune stuff too, does not respond necessarily to the standard advice that you're going to find out there. So a lot of the times, you have to kind of do your own research, pick different things in regards to eating and working out, and make it your own and be okay with that. I used to think that I was like an outcast if I did not follow that stuff. Like I thought I was broken. It's like, oh well, they say you work out this way and you should lose weight, or you should eat this and you'll lose weight, or you'll feel better, and it's not working for me, right, and I was like something must be wrong with me and that's not what it is. Again, it's a different plan, and that's kind of the main thing that I've really been shifting towards in my coaching. As my journey has developed and the people I work with, I'm just learning more and more and I'm always trying to better my coaching. So that's the big thing that I've shifted towards is figuring out workouts that work for you and your schedule, thinking about how your brain works around food. That's a big one, you know.
Speaker 1:Maybe you get sick of food really easily and you need to switch things up and you can't have the same thing meal prep five days in a row. Maybe you need those backup safe foods. I have chicken nuggets, apple gate, gluten-free, healthy chicken nuggets and annie's mac and cheese at all times. That is my safe meal. That is why I am disgusted with everything I meal prepped and I just need to eat something relatively healthy but also satisfying and is not going to blow my calories. I have a backup meal and I do that and I'll have options throughout the week and again, this is going to be different for everybody, but you know you get to learn yourself and establish a plan that works for you, and that's really what I've been doing is I've been kind of playing with different things over time and going, oh, this isn't working. This works really well, let me use this and that's how I've been building my routine.
Speaker 1:And, yes, it sucks, because I wish I could say that you could just do it once and be done, but we're an ever-changing thing. The only thing that is constant is change, right. So you're getting older. Circumstances change, right, as you become an adult with more responsibilities, you have kids, kids. Kids move out of the house. Uh, you know different phases in your 20s, your 30s, your 40s, your 50s, menopause there's gonna be things that are changing.
Speaker 1:So your routine needs to change, right, and that kind of sounds again a little scary and like annoying, right, but I can guarantee you, and I promise you that if you put in that little bit of effort to optimize your routine to fit your needs, that your life experience will be 100 times better. You're going to be healthier, you're going to be able to enjoy your life, you're going to have more energy, it's going to be easier to maintain a body that you want and it sounds like, oh my god, I have to put in effort. But this little bit of effort up front is worth it versus the consequences of not doing anything at all. Right, the hospital bills, the random, you know, pre-diabetes popping up, or high blood pressure, or the bad doctor's visit, and you know you're so exhausted and maybe you get burned out from work and you know you have a mental health, mental health crisis, like there's so many things that could happen from not taking care of yourself. So it's like it's going to be hard either way. Choose your heart now.
Speaker 1:With that being said, I know I went on a little bit of a tangent there. If you want to join me, I decided that this July I am going to be doing a four-week reset, four-week summer reset. It's going to have workouts, it's going to be gym home, and express Express is minimal equipment 20 minutes or less. So you can choose your track. You can mix and match. I'm going to have nutrition as well. There is the ability to track calories and macros if that's something you want to do. But I'm also going to do for everybody. It is a meal photo, food diary thread. So once a day, you're going to be able to snap a picture of one of your meals, drop it in the chat or send it privately to me and I will actually critique your meal, say what's good, what needs cleaned up, based off of your goals, right? So that's going to be really great.
Speaker 1:I'm also going to have some check-ins and accountability there. You're going to get the accountability of the group. There's going to be three little check-in points for me to encourage you, support you, you to ask any questions, us to kind of work through some things, and that's it, and it's going to be effective. It's a nice reset, it's effective and it's only $49. It's honestly worth so much more than that.
Speaker 1:But I figured just, given the time of year and the vibe, I wanted to make this accessible to everyone, something to get you going. So if you're interested in that, feel free to reach out to me. You can email me. You can go on my Instagram at tina wyland fit. You can find me on facebook tina wyland, tina wyland fitness. Send me a message. I'd be happy to set you up with that.
Speaker 1:We will be starting soon, um. So if you're interested, definitely reach out. All right, um, but I hope that this kind of helps with your mindset. Again, I just wanted to give you some insight on what I was going through and what I've been seeing is that sometimes, if you're feeling stuck, if you're feeling stuck, it might just be that you need a different routine, a different system that you haven't found yet, and I might be that person to give you that routine. Like I said, I wish I could give you more concrete advice, but truly everyone is so individualized, so it comes down to figuring out what works best for you. Thank you for tuning in and I will catch you in the next one.
