Burn with Kearns: Let’s be alive and thrive in 2025 – Kevin Kearns

by Kevin Kearns, contributing writer, exercise and fitness

As the new year unfolds, many of us resolve to make big changes—and health clubs see a surge in memberships. It’s no secret that between Thanksgiving and New Year’s Day, the average person gains around 15 pounds. But when January hits, it’s time to shed that weight and embrace a healthier lifestyle.

I get it. This time of year is a gold mine for the fitness industry. People are fired up, ready to get moving, and determined to leave unhealthy habits behind. Sometimes it takes a life event or a moment of disgust to spark that motivation. I’ve been there myself.

Back in 2010, a visit to a homeopathic doctor revolutionized my diet. At 188 (I’m only 5′ 7″ on a good day, I should not be anywhere near 190) pounds with 14% body fat and a 33-34 -inch waist, I thought I was doing fine. But after six weeks of eating clean, I dropped to 172 pounds, with my body fat falling to 8% and my waist shrinking to 30 inches. And guess what? I lost zero strength and felt fitter than ever. Now I have worked hard through all my ups and downs to maintain this and consistent now 15 years later.

And yes, I have many ups and downs over 15 years which includes a messy divorce in 2017, depression and attempted suicide in 2019, losing 90 percent of my business in 2020, Covid 3 x at least, moving 7 x since the divorce, selling a 23-year family home and let’s not forget about dating in your 50 ‘s… Yikes!) But through all that, anytime I came off track but once I started being consistent and committed with my workouts, clean eating, sleeping, mindset, surrounding myself with the right people, and above all having gratitude, life moved in the right direction. 

Today, I maintain 172-175 pounds with 7-10 % body fat. At nearly 60 years old, that’s something I’m proud of. The question is: how can you achieve similar results? Let me share the foundation of success, what I call the “Two Cs and Three Ds.”

The Two Cs and Three Ds

1. Commitment: Decide that your health is a priority.
2. Consistency: Stick to your plan day in and day out.
3. Discipline: Make choices aligned with your goals, even when it’s tough.
4. Desire: Know why you want to change—and keep that reason front and center.
5. Determination: Persevere, no matter what challenges arise.

As Zig Ziglar, one of my greatest mentors, used to say: “You need to get your mind right, and everything falls into place.” He also reminded us that positive thinking, while not a cure-all, is far better than negative thinking. Bruce Lee’s wisdom also resonates here: “Thoughts are things.” Visualize the healthier version of yourself and strive toward it daily.

Drop the Excuses

It’s time to stop blaming external factors for your current state. Whether it’s genetics, metabolism, the weather, or past experiences, none of these are insurmountable. Dr. Wayne Dyer’s advice is spot on: “Commit to be fit and move forward. Do not get stuck in the wake of your life.”

Create a Plan

Success begins with a solid, enjoyable plan. Ask yourself:

1. Do I like this activity?
2. Is it fun?
3. Will it fit my lifestyle?
4. Is it convenient?
5. No judgement on yourself 

Many programs fail because people simply don’t enjoy them. Choose something you love to do—whether it’s martial arts, dance, or lifting weights—and you’re more likely to stick with it.

Eat to Thrive

Nutrition is the foundation of any health journey. Here are my daily dietary rules:

1. Rotate all your foods.
2. Avoid yeast , sugar, gluten , dairy (in this country ) and lower alcohol 
3. Balance carbs and proteins with healthy fats.
4. Hydrate constantly—water, water, water.
5. When in doubt protein and veggies 

If you’re unsure where to start, hire a professional. A good personal trainer or nutritionist can design a plan tailored to your needs. And if they’re not a good fit? Find someone who is. Remember: this is about you.

Take Action

Now that you’ve got the mindset and plan, it’s time to execute. Whether it’s hiring a coach, committing to daily movement, or overhauling your diet, the power lies in taking the first step—and then the next, and the next. This year, make 2025 the year you don’t just survive—you thrive. 

A journey of 1000 miles starts with 1 step take it! You are worth it!

Find a friend and workout! Here’s a simple, free workout for you and a buddy from our new app coming soon! 

Here’s a total bodyweight free workout from our new bodyweight workout from our new app (as soon as Apple approves it 🙂