She’s a former aerobics champ and women’s fitness expert who’s tried it all and learned the good habits from the bad. In this article, Patsy shares the health habits she always avoids.

Patsy Tierney is a former World Sport Aerobics Champion with over 30 years of experience in the fitness industry, specialising in training women. She’s also the founder of Fit Mumma, a powerhouse movement creating unforgettable fitness events just for mums.

After 30 years in the fitness industry, I’ve seen it all: the fads, the myths, the spot-reduction trends that promised everything and delivered very little, except maybe sore knees and a broken metabolism.

Thankfully, we’ve evolved. Bro science has been replaced with real knowledge, and leg warmers have made way for smart watches. These days, I’m far more focused on what works and equally clear on what doesn’t.

Here are five things I never do anymore, and why you might want to leave them behind, too.

I never rely on fasted cardio

There was a time when I would have a long black, skip breakfast and bounce around the aerobics studio for hours.

The truth? Body composition goals aren’t built on an empty stomach; they’re built on consistency, proper recovery and most importantly, fuelling your body right.

Skimping on nutrition might get you through a session or two, but over time it leads to reduced performance, slower recovery and burnout. This is especially true for women, whose hormones and energy systems rely on being properly nourished.

I don’t miss strength training

If there’s one non-negotiable in my routine, it’s lifting weights. It boosts metabolism, builds bone density, prevents injury and keeps you strong and independent as you age.

Not sure where to start? Look for strength-based group exercise classes or take advantage of a free personal training session at your local gym.

I never sacrifice sleep

There was a time I’d set a 5 am alarm to go exercise, no matter what.

But now, if I haven’t had quality sleep or I am feeling tired or rundown, I make sleep a priority.

It takes discipline to get to bed early or say no to late-night plans. But once you realise that getting enough sleep supports everything from weight management to mental health, you’ll probably start making quality rest a top priority too.

I never cut out carbohydrates

Carbohydrates fuel my brain, my workouts and provide the energy I need to juggle life as a single mum and business owner. Cutting them out leads to fatigue, cravings and reduced recovery from exercise.

The key is quality – think veggies, legumes and whole grains that keep you satisfied and your energy steady all day long. I also save my quick-acting carbs like fruit or rice cakes for around my workouts, when my body can really put them to good use.

I don’t compare myself to my younger self

This one’s personal. We all remember a younger, fitter version of ourselves who could lift more, run faster and look better. But clinging to that version only holds you back.

These days, I focus on where I am at now, finding strength, joy and pride in what my body can do. That mindset shift has been the most empowering of all.

The truth is, diet and fitness trends will come and go, but when you back yourself, keep what works and ditch the noise, you’re well on your way to being the healthiest (and happiest) version of yourself.

What health and fitness habits have you changed over the years? Leave a comment below.