30 Things I’ve Learned in 30 Years: My Annual Birthday Reflections Post

30 Things I've Learned in 30 Years

If you’ve been following 12 Minute Athlete for a few years, you probably know that every year I do some sort of reflection post on my birthday. You can find past years here and here.

Today is my 30th birthday.

Man, that’s pretty crazy to see in print. After all, I still feel like I’m about 15.

I know a lot of people who, when they hit 30, want to start hiding their age. They feel old, start making excuses. Age limits them.

But at 30, I feel better than I ever have in my entire life. I’m stronger, fitter, more successful, wiser, more confident, less self-conscious, more optimistic… I could go on and on.

I’ve always believed age is just a number.

If you let it hold you back, it will. But if you fully embrace the present and refuse to be limited by society’s expectations, age doesn’t matter one bit.

I’ve learned a lot in these past 30 years, and I can’t wait for the next 30.

Here are 30 things I’ve learned in 30 years:

1. If you don’t even try, you’ll never have a chance at succeeding. I used to be one of those people who didn’t want to try anything new because I was afraid I’d fail at it. This fear held me back for a long time in all areas of my life, including my fitness/health, my career, and my relationships. Luckily, after a lot of soul searching, I realized that this was no way to live. Yes, trying new things is scary. Yes, you might actually fail at times. But you also might succeed, or at least learn something important along the way. The risk is worth it.

2. Working towards a fitness goal rather than a weight loss one is much, much more motivating. Even if your short-term goal is to lose weight, setting and working towards fitness and athletic goals is a much more motivating way to get and stay fit in the long run. Whether you make it a goal to do your first handstand, finally be able to do a front split, or even to rock your first half marathon, the best kind of goal to make is something that you’ve always wanted to be able to do.

3. Healthy food makes your body feel like a superhero. If you’re just getting into the habit of trying to incorporate more healthy food into your diet, it’s not uncommon to regularly feel like you’re always compromising taste. But the more you eat healthy, the more you’ll start to feel just how incredibly AWESOME it makes you feel. Before long, you’ll start actually craving it, and you’ll notice immediately when you eat something less-than-healthy and just don’t feel quite as awesome.

4. There is no one “right” way to work out. Yes, I obviously love HIIT and bodyweight training, but if you can’t get enough of Olympic lifting, or CrossFit, or Zumba, or marathon running, or some other crazy form of working out, by all means, keep doing it! Ultimately, whatever gets you excited to get moving on a regular basis is what you should be doing.

5. Just because you’re not a “natural” at something immediately doesn’t mean you can’t get good at it. I used to live my life this way, constantly afraid of taking risks. If I tried something and wasn’t immediately good at it, I would quit right away in order to spare myself the shame of being bad at it. But living this way pretty much guarantees you’ll never get good at anything new. It keeps you from growing as a person and equals a life living in fear. People are rarely a natural at something the very first time they try it—keep working hard and you’ll be amazed at what you can accomplish.

6. Success is not a straight line. As much as us driven people want to make constant gains and always move forward at a rapid pace (whether in fitness or in our careers), life doesn’t usually work that way. You will have setbacks, things will stall at times, and sometimes, things just won’t work out the way you hoped or expected they would. But that doesn’t mean you’ve failed. Keep moving forward, don’t give up, and you will succeed in the long run.

“You have not failed until you quit trying.” – Gordon B. Hinckley

7. Being extreme rarely works in the long run. Whether it’s your diet (I see this a lot), your choice of exercise, or your exclusion of [you name it], being all or nothing is generally a limiting way to live and rarely works for most people forever. Living by the 80/20 rule (or 90/10 if that just sounds too lenient) leads to a much easier, happier life for most of us.

8. Learn to listen to your body. This is one of the most important things you can ever do. If you feel it needs rest, rest. If it needs something healthy, eat some vegetables. The more attuned to your body you become, the better it will function.

9. Most things that seem impossible actually aren’t. If you’d asked me three years ago if I thought I would be able to hold a freestanding handstand for over a minute, I would have laughed at you and told you there was no way—my arms are too long and I never grew up doing any sort of gymnastics. But despite my limitations, I kept working at them and I’m proud of how far I’ve come today. Always keep going after your dreams and don’t limit yourself.

10. Confidence comes from within. This is a really tough concept to understand when you’re younger, since it always feels like we’re waiting on other people to continuously boost our confidence levels and tell us we’re on the right track. But the most confident people are confident not just because others believe in them, but because they believe in themselves.

11. Good food is worth spending money on. I used to be super cheap when it came to getting what I actually wanted to eat, often leading to me getting something less healthy than I actually wanted to try and save money. Now, if something is a couple of dollars more I always get it, especially if it means extra vegetables. Because your health is always worth it.

12. Experiences are way more important than stuff. I’ll be forever grateful to my parents who were always focused on giving me memories and experiences rather than just a bunch of crap I didn’t need.

13. Food is NOT the enemy. I used to feel guilty about every single thing I ate. I think I subconsciously believed that if I could train myself to exist on just water and air, I would be a much better, more intelligent, more attractive person. Well, I’m happy to say that although it took a long time, I’ve finally gotten over that ridiculous notion. Food is literally fuel for your body. It powers your brain, your body, and your workouts. It is not the enemy.

14. Different food approaches work for different people. Some people do really well on a Paleo diet. Others thrive being vegan, or following a mainly pescatarian diet. I’ve been a vegetarian since I was six years old, and although fitness people like to give me grief about it, it works for me. People know their own bodies better than you do, so don’t push your own diet beliefs onto them.

15. Read everything you can get your hands on. Business books. Fiction. Self-help and motivational books. There are SO many good books out there, and they will all change you if you let them. Some of my recent favorites are Daring Greatly by Brené Brown, Explosive Calisthenics by Paul Wade, Power Eating by Susan Kleiner, and The Wheel of Time series by Robert Jordan. Like I said—all different types.

16. Don’t discount the opinions of the people you love. We all do this—we say something doesn’t count because our mom/spouse/best friend said it. But why would we care more about the opinions of strangers than of the people who know (and love) us best? Listen to your loved ones, they are the ones who will always see your true potential and never give up on you.

17. Failure doesn’t mean the world is going to explode. Part of the reason I used to be so scared of trying new things is that I was so incredibly afraid of failure. I really thought if I didn’t succeed, the world would end. I now know that’s (obviously) not the case, but it doesn’t mean that failure doesn’t still suck at times. Yet imagine a life with no failure… you’d never accomplish anything!

The only way to learn and grow is to pick yourself back up and try again.

18. Being “cool” sucks. You should never stop doing or liking something just because you think others will judge you and think it’s uncool. Set your own standard of cool!

19. Comparison isn’t worth it. No matter what you do, no matter how hard you try, you will never become someone else. So rather than constantly comparing yourself to other people, you should focus on bringing out your own strengths. Embrace who you are and be the best you you can be.

20. Learning to celebrate your accomplishments is a really important skill. And yet, it’s one of the hardest things to learn for most of us. I’m still working on this—it’s so easy for me to move from one thing to the next without taking any time at all to celebrate what I’ve accomplished. But I’m working on it.

21. Being an introvert isn’t that bad. Sure, we’re sometimes envious of the extroverts who appear so natural at parties and don’t have to go sneak in a back room every 45 minutes just to recharge. And those people who just light up the room and make everyone laugh in an instant, those people are pretty cool too. And yes, it would definitely be nice if we didn’t have to think things through so much and could actually make a spur of the moment decision. But if being an introvert means we have fewer, yet deeper relationships, are good listeners, think (sometimes for a long time) before we speak, and can lose ourselves in a good book for days, it’s not such a bad way to be after all.

22. Don’t buy into health fads. There will always be some company out there trying to sell you the magic pill for health and fitness. Don’t buy it. There is no magic pill, only hard work, healthy eating, and consistency.

23. I really believe that everyone can find some sort of exercise they enjoy. And trust me, this is coming from someone who when I was younger would have told you I hated all forms of exercise. I like HIIT because it’s short, efficient, and I can do it anywhere. But if HIIT isn’t your thing, just keep trying things—take up rock climbing, learn to dance, join an ultimate frisbee team, just do something!

24. Building strength and gaining skills takes (a lot of) time. Way more time than you think it will actually. If you’d told me when I first started that it would take me a good two to three years of practice before I could be even semi-consistent holding handstands, I would have thought you were crazy. Remember that whenever you’re struggling with your pull ups, or handstands, or whatever skill you’re currently working on. It won’t happen overnight, but it will happen with time and consistency.

25. Boxing is the absolute best way to take out frustration. There is just something so incredibly satisfying about punching (or kicking) something as hard as you possibly can. It’s hard to be angry after you’ve beat a punching bag to a pulp. Also, it’s surprisingly helpful for hangovers (in case your’e wondering).

26. Chocolate is a wonder food. If you don’t like chocolate, well… I’m not sure if I can trust you 🙂

27. Eggplant sucks. There’s no way around it. Yes, this is my own opinion as I am aware that many of you may actually enjoy the taste and texture of eggplant. But although I’m proud to say I’ve gotten over my dislike of spinach, mushrooms, and onions, I will never, ever like eggplant (I know, I know, I’m stubborn).

28. Walking is good for the soul. Living in places like Europe, New York City, and San Francisco have helped me to develop a deep love of walking. I walk a lot during the day—often around 10 miles—and it really helps me to slow down (something I’m not always good at otherwise) and think. It’s my way of meditating, and I often get some of my best ideas when walking to a coffee shop or taking my dog out for a sniff-fest.

29. Dream big. Don’t let your own or others’ limitations hold you back from going after what you really want. Following your dreams is scary, but living a life full of regrets is even scarier. Dream big and hustle hard. There’s really no other way to live.

30. Keep some perspective. A couple of things happened since I turned 29 that really changed my outlook on life and forced me to really have some perspective.

First, my super healthy mom got diagnosed with breast cancer last year. It was a total shock for our entire family because we have no family history of it and she did pretty much everything right in terms of taking care of herself and staying healthy. Going through that experience with her really forced me to think about what is actually important in life and what doesn’t matter at all. Thankfully, she’s now cancer-free and doing well, but it changed my outlook forever and there’s barely a day that goes by that I don’t feel incredibly grateful for her.

Second, my grandma passed away this summer. We weren’t as close as some grandparents are to their grandchildren and had our differences at times, but thinking about her life and how quickly it can pass by made me really cherish life and want to live every moment to the fullest.

Lastly, my husband, dog, and I got in a really bad car crash just a couple of months ago. We all could have died, but thanks to a lot of luck and our healthy bodies we all made it out OK with minor injuries. I feel incredibly grateful every day since for life and health, and the experience has forever changed my perspective.

Carpe diem / seize the day you guys.

Follow your dreams and never give up on yourself. It’s never too late to do the things you’ve always dreamed of, and it’s so important to keep perspective on what really matters.

Here’s to another year.

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20 thoughts on “30 Things I’ve Learned in 30 Years: My Annual Birthday Reflections Post”

  1. Love this post Krista! Very motivating! Happy birthday, I´m sure that will be a better year for you and your family!! You´re such an inspiration to me!!

  2. Krista, you’re awesome! And such an inspiring source for me! I often see myself in your posts which reminds me that there are more humans like me out there. I turned 30 this summer as well and have never felt better and fitter. Happy birthday! Lots of love from London

  3. Happy Birthday! You are only beginning your journey! Take it from the 52 year young gal! Age is in your mind…so you have to tweak your work outs as your metabolism changes-but that only happens if you are still alive, so I choose life! Again, happiest of birthday wishes sent your way!

  4. Yay for Brene Brown!!
    This is really wonderful, Krista
    I can really hear the influence of a lot of time, thoughtfulness, humility and self love has had on this post. I am glad and very inspired to see that you grow your mind and spirit as well as your body 🙂
    I hope that you continue to love yourself and inspire the people around you, and that you have the courage to pursue whatever is set before you, whether it is a continuation of 12MA or something new.

    Cheers, and happy birthday!

  5. Happy birthday , thankyou for all the fitness guidance and inspiration as my favourite workouts are outdoors and really enjoyed the thirty insights and advice. All the best. John b. UK

  6. Happy Birthday!! Thank you for your 30 insights and your passion for training and living life to the full. You motivate and encourage us everyday. Keep up the good work and passion!!

  7. awesome post Krista , i ran across one of Krista”s post at 6 foot 230 pounds with a basketball belly i stumbled into the gym I did my first 5 minute hiit I left thinking this woman is crazy everyone can’t do these Hiit’s I was so mad at Krista and myself for not being able to do them it just drove me back to the gym every other day for my sad 5 minute Hiit I changed my diet and here i am 5 months later loving Krista ,loving Hiits and loving life , I am now 185 pound”s my Hiit time”s are between 15-25 minutes depending on what i am doing the gym love”s me heavy bags fear me (lol) oh bye the way i am 59 years old so yes if I can do it you can do It TEAM KRISTA FOR LIFE !!!

  8. Yeah! Thank you for blessing all of us with your presence, your wisdom, great workouts, challenges and much much more. Happy Birthday! And Thank You for Making Today a Great Day.

  9. Happiest of days to you!
    I’m only 17, but for a two years I have read these posts and learned so many things from you! I really admire who you are and what you do. You have taught me that cool isn’t cool, how to really embrace yourself and be healthy, and how to make the most of every moment that you possibly can. You so clearly live by what you say!! May you get 30 more years out of this life (at least!)

  10. Happy birthday Krista! Thanks for these interesting and positive words. It’s my 32nd bday today (it’s already the 30ths in Oz :-)) and it’s nice to take some time and think on the things you wrote! You’re very inspirational and seem so genuine. Keep rockin’ it!

  11. I’m 56 and just broke 9 mins in the 100 burpee challenge (I know, I should post the video.) You inspired me to do it! If you think 30 is good, 40 is better and 50 is fantastic! (I can’t wait to break 8 mins on my 60th birthday:-)

  12. Hi Krista! Happy birthday! I often see you walking along Cortland with your dog and have wanted to say “hi.” I hope your new birthday year is a good one, full of health and happiness. Your parents and husband must be very proud of you.

  13. Happy birthday Krista !
    Agree with everything & age is just a number, that’s what I love about good health& fitness- it knows no age. I’m a new yoga teacher, I do handstands, ariel trapeze, metabolic training , swim, hoola hoop & just started lifting weights (60 kg deadlifts) I love all of it & enjoy every minute- just celebrate ! It’s amazing to be fit !
    I celebrated my birthday this year with my 1st calstenetics session , I’m 59 yrs & I feel 21 ! Enjoy & keep inspiring people -thank you Brenda

  14. A lot of wisdom in your word Krista.
    The one that definitely doesn’t apply to me is 8. Listen to your body
    If I’ve listen to my body, I would never work out 🙂
    In my case, I have to force it to exercise


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