Day 18: Fitness Goals

"You don’t have to have a drinking problem for alcohol to be holding you back from your ultimate weight loss goals.” Karolina Rzadkowolska

Welcome to Day 18!

Studies show that 20 - 30 minutes of vigorous activity a day will help you reduce stress, think more clearly and develop a positive attitude.

I know it sounds crazy, but going for a run became INFINITELY easier when I quit drinking. I had more energy, enthusiasm and motivation - plus my body wasn’t trying to get rid of all those toxins I was putting into my body.

I've always loved, loved (and loved) to work out. I love running, circuit training, yoga - really anything except cycling or riding a stationery bike. And I'm amazed at how much easier it is to have incredible workouts without also asking my body to try to rid itself of the wine.

It's really no surprise that alcohol absolutely sabotages workouts, but here are three interesting things it does, which work against fitness goals.

  1. It packs on fat - According to Jillian Michaels in her book Making the Cut, alcohol releases estrogen into the bloodstream. "Not only does estrogen promote fat storage and inhibit muscle growth, but frequent estrogen spikes in the body have been linked to an increased risk of breast cancer."

  2. It disrupts recovery - From an article in the Active Times: Alcohol depletes important minerals that are important to the recovery process. “It encourages yeast overgrowth which has a whole spectrum of symptoms. It depletes the body of vital minerals such as magnesium which is an important electrolyte for muscle recovery and muscle health for those exercising and seeking fitness,” explains Dr. Carolyn Dean.

  3. Sleep quality suffers -  This quote comes from an article from Shape Magazine. "A few glasses of wine before bed may help you drift off faster—but the zzz’s you log won’t be deeper, says Haas. “Alcohol can prevent restorative deep REM sleep, which is needed to feel rested.” Lack of sleep can impair muscle recovery, and even if you manage to drag yourself to the gym after a night of tossing and turning, your workout will suffer.

To further explain the advantages of teetotaling while working out, here is a video from fitness model and motivational speaker, Asheton Brown, who addresses why anyone could benefit from skipping the glass of wine while trying to achieve their fitness goals. She filmed this especially and exclusively for 100 Days of Sober, when this challenge was just an idea in my mind. Many thanks to her continued support. Check her out on Instagram - she is as inspiring as she is beautiful! (Also, video by Dumah Morgan - thanks, Dumah!)


  1. Watch the Fitness Video

  2. Say your Daily Mantra "I easily work out and enjoy exercising!"

  3. Head over to the Private Facebook Group and join us to share that you completed Day 18 (or share any excuses you are finding hard to break).

  4. Send any questions you may have to me at I want us all to have a successful 30-Day Reset so let me know how I can help.

  5. Want more?