Mikhail & Sherna Get Fit

In this raw and inspiring episode of Mikhail & Sherna Get Fit, Sherna Cunningham and Mikhail Kirton open up about the fitness challenges that almost made them quit and the mindset shifts that kept them going. From failing at basketball drills to struggling through standing crunches and jump ropes, they share their most humbling moments and what they learned from each one.

They discuss the importance of starting with what you have, whether it’s a dusty mat or an old pair of shoes, and why progress matters more than perfection. The episode dives deep into what it means to commit to your goals even on the days when motivation runs out. Sherna and Mikhail also talk about the emotional impact of learning new workouts together as a couple, and how support and patience help fuel their journey.

Whether you're struggling with coordination, feeling stuck, or just can't get yourself to show up, this episode is your reminder that it's okay to start messy as long as you start.

Timestamps:

02:10 – Using what you have: old mats, shoes, and webcams

05:25 – Learning basketball (and crying through it)

08:20 – The mental battle: growth mindset and self-talk

12:15 – Commitment vs. trying: what it really means

16:00 – Jump rope journey: from 20 reps to 60

18:00 – Why switching up your workouts matters

Memorable Quotes

“Discipline is doing what needs to be done, even when you don’t want to..”

“The hour is going to pass regardless of if you work out or not, so why not spend that hour doing something that's going to benefit your body?”

“Trying is giving something a shot. Commitment is doing it even when it’s hard, even when you fail.”

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In this episode of Mikhail & Sherna Get Fit, Sherna Cunningham and Mikhail Kirton celebrate 10 weeks of their podcasting and fitness journey by welcoming a very special guest—Victor Timothy, a former pro basketball player, lifelong Seventh-day Adventist, and devoted family man.

Victor shares his inspiring story of growing up in Tobago, transitioning from village basketball to the professional league, and ultimately redefining fitness as a lifelong form of medicine both physical and spiritual. He opens up about the discipline, persistence, and spiritual grounding that fueled his athletic success and how his love for the game continues to shape his health and mindset today.

They dive deep into the emotional and practical aspects of staying fit while balancing life’s evolving priorities, from fatherhood and faith to aging and injury prevention. Victor explains how fitness became his “medicine” during illness and stress, and how routines like early morning training, solo practice, and prayerful intention helped him stay consistent through life’s ups and downs.

You’ll also hear a candid conversation about patience in partnerships, the challenges of working out at different fitness levels, and how to stay motivated when starting over. Whether you’re a seasoned athlete or just beginning, this episode reminds you that true fitness is about consistency, faith, and aligning your health with a deeper purpose.

Timestamps:

05:44 Transitioning from school to professional basketball

10:55 Overcoming discouragement in sports and life

13:11 Using fitness as medicine for body and mind

18:50 Balancing basketball, family, and faith priorities

23:38 Maintaining fitness beyond professional basketball career

28:18 Finding balance in workout routines as a couple

32:25 Importance of patience in fitness and relationships

34:52 Closing thoughts: God as the key to fitness

Memorable Quotes

“After a while, it's very difficult to miss. If you practice, you have the right mechanics, you know, you start off about how much shots you can score, but after a while it's how much you miss. So you look at it from a different perspective. So you're not shooting really to score, you're shooting not to miss”

“Once you fit, you enjoy life. You enjoy. You sleep better, you know, you. You communicate better. People don't understand how important that is.”

“We are supposed to prioritize exercise but we don't. We use exercise as a pleasure thing. ‘I'll go to the gym when I feel to.’ But you don't eat when you feel to eat every day.”

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In this episode of Mikhail & Sherna Get Fit, Sherna Cunningham and Mikhail Kirton open up about the emotional and mental challenges of weight loss when progress feels slow. From struggling with calorie deficits to navigating frustrating weight fluctuations, they share raw, honest insights into the moments that nearly made them give up.

They dive deep into how poor sleep patterns have quietly stalled their fat loss results, why the number on the scale isn’t the only measure of success, and how “invisible wins” like increased energy, better endurance, and improved mood can be just as powerful as visible changes. Sherna and Mikhail also explore the role of partner accountability, revealing how working out together has tested and ultimately strengthened their relationship.

You’ll also hear personal stories about overcoming mental hurdles, staying consistent through discouragement, and redefining success beyond fast results. Whether you're stuck on a plateau or losing motivation, this episode is your reminder that long-term transformation comes from small, consistent habits and that you're never alone on your journey.

Timestamps:

04:01 New workouts and pushing physical limits

08:20 Importance of proper form in exercises

12:36 Benefits of stretching before workouts

16:56 Honest check-in on workout progress

20:01 Avoiding the ego trap in fitness

23:02 Respecting your body's limits

Memorable Quotes

“Your body often whispers before it screams.”

“Balance is the most important thing in the world. You cannot have more of one thing and less of another. Why? Because you'd be out of balance”

“Ambition is something that is good to have, but you see practicality, that is amazing to have.”

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In this episode of Mikhail & Sherna Get Fit, Sherna Cunningham and Mikhail Kirton get real about the difference between good pain and bad pain during workouts. Reflecting on a challenging week of overtraining, they open up about the physical discomfort they experienced and the lessons learned from pushing their bodies too far.

They break down how to recognize the warning signs your body gives you, the importance of proper form, and why rest and recovery are just as vital as the workouts themselves. From shin splints to sore backs, Sherna and Mikhail share honest insights into the dangers of ego-driven fitness and why consistency and moderation beat intensity every time.

You'll also hear about how they balance documenting their fitness journey with staying true to their health goals, and how modifying exercises isn’t weakness it’s wisdom. Whether you're new to fitness or learning how to train smarter, this episode will help you protect your progress, listen to your body, and redefine what it means to “push yourself.”

Timestamps:

4:01 New workouts and pushing physical limits

8:20 Importance of proper form in exercises

12:36 Benefits of stretching before workouts

16:56 Honest check-in on workout progress

20:01 Avoiding the ego trap in fitness

23:02 Respecting your body's limits

Memorable Quotes

“Your body often whispers before it screams.”

“Balance is the most important thing in the world. You cannot have more of one thing and less of another. Why? Because you'd be out of balance”

“Ambition is something that is good to have, but you see practicality, that is amazing to have.”

Related Content

Day 33

Day 34

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In this episode of Mikhail & Sherna Get Fit, Sherna Cunningham and Mikhail Kirton dive into the crucial topic of motivation in fitness. They discuss the sources and sustainability of motivation, sharing their own personal experiences with the highs and lows of staying motivated. From battling burnout to the difference between intrinsic (personal) and extrinsic (external) motivation, Sherna and Mikhail highlight how having clear, internal goals is essential for long-term fitness success.

They explore the challenges of maintaining motivation when progress is slow or setbacks occur, stressing that discipline is key to staying on track. Tune in to hear tips on setting realistic short-term and long-term goals, balancing motivation with accountability, and staying consistent on your fitness journey. Whether you're just starting or pushing through a plateau, this episode will help you find your inner drive and keep moving forward.

Timestamps:

05:13 Different types of gym-goers and goals

8:20 Intrinsic vs extrinsic motivation explained

14:35 Importance of short-term and long-term goals

19:11 Accountability and consistency in fitness journey

22:18 Dealing with setbacks and discouragement

25:12 Closing thoughts on motivation and discipline

Memorable Quotes

“Progress is actually invisible until it's undeniable.”

“Eventually the motivation that I had consumed me and burned me to the ground. It was no longer keeping me alive. It was no longer something that I was using as fuel.”

“You have to remember that motivation is the spark. Discipline is the engine is what keeps you moving.”

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In this episode of Mikhail and Sherna Get Fit, Sherna Cunningham and Mikhail Kirton tackle one of the biggest fitness blockers making excuses. From working out in different cities to staying motivated solo, they share honest wins and setbacks from their own journey.

Learn how to stay consistent, build habits that last, and focus on well-being over numbers. Whether you're just starting out or getting back on track, this episode will help you stop overthinking and start moving.

Timestamps:

05:00 Environment affects exercise habits and motivation

10:17 Balancing rest and exercise after injuries

15:31 Long-distance motivation and workout modifications

20:07 Dealing with disappointment in missed workouts

24:39 The importance of starting now, not later

Memorable Quotes

“The excuses that we make is temporary. It's for just what we feel now. Whenever we think about an excuse we're looking to make, think about how is that going to affect us in the long run?”

“A lot of people wish that they started sooner. But the best time to start is now.”

“Excuses are the nails that build the house for failure.”

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In this episode of Mikhail and Sherna Get Fit, Sherna Cunningham and Mikhail Kirton break down the real role diet plays in sustainable weight loss. They share personal stories about emotional eating, portion control, and ditching restrictive diets in favor of realistic habits.

Learn how meal prep, calorie awareness, and a balanced mindset can help you hit your fitness goals without burnout. They also explore how food choices are shaped by culture, stress, and lifestyle and how to build habits that actually last.

If you're serious about fat loss, building muscle, or improving your relationship with food, this episode is packed with practical, relatable advice.

Timestamps:

05:33 Attitude determines success in fitness journey

10:45 Discipline and consistency in workouts matter

17:52 Sources of motivation for weight loss

23:38 Advice to their past selves starting out

26:20 Future plans: Pushing limits and new challenges

28:46 Final thoughts on progress and consistency

Memorable Quotes

“You don't need to be skinny to have somebody love you. You don't need to be the smallest person because it's your personality that matters the most.”

“Progress isn't just about weight, is about power, mindset and showing up about consistency.”

“One day can mean a lot. You could learn a lot of things during that day”

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In this episode of Mikhail and Sherna Get Fit, hosts Sherna Cunningham and Mikhail Kirton explore the pivotal role of diet in their weight loss journey. They emphasize that diet constitutes 80% of the process, underscoring the importance of sustainable eating habits over extreme measures. Sherna shares her past experience with a strict no-flour diet, highlighting the challenges and eventual unsustainability of such an approach. Mikhail discusses his journey of cutting out snacks and the pitfalls of being overly fixated on numbers.

The hosts advocate for practical and balanced dietary changes, such as meal prepping to save time and money, and maintaining a calorie deficit. They stress the importance of hydration, noting that drinking water aids in weight loss and overall health. The conversation also touches on the dangers of making exercise and dieting one's entire personality, advocating for a balanced lifestyle.

Their key takeaway? Consistency over perfection, and the need to listen to one's body to ensure a sustainable and healthy weight loss journey.

Timestamps:

05:06 Strict dieting vs sustainable lifestyle changes

10:32 Importance of water intake for weight loss

15:34 Calorie deficit and meal planning strategies

21:02 Benefits of proper hydration for health

26:15 Meal prep: Saving time and money

32:59 Eating to live, not living to eat

35:58 Consistency over perfection in weight loss

Memorable Quotes

“But the thing is, you need to be able to have a diet that is sustainable. Have a schedule that is practical.”

“We eat to live. Remember that the food that you eat, what you drink is mainly sustenance. You don't have that all the time for joy.”

“It's those little things. You may say it's just a ‘large’, but if you take a large every day you become extra large. And you don't want that to happen.”

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In this episode of Mikhail and Sherna Get Fit, hosts Sherna Cunningham and Mikhail Kirton discuss the dynamics of exercising as a couple. They share how working out together has deepened their relationship, requiring them to understand and support each other's fitness levels and goals. 

Sherna recounts overcoming her fear of sports, while Mikhail talks about transitioning from strength training to cardio. The couple highlights the importance of balancing roles as partners and coaches, adapting communication styles, and overcoming physical and emotional challenges. 

They emphasize the significance of discipline over motivation and the value of trying new exercises to avoid plateaus. Their key takeaway? Embrace the journey together, focusing on progress rather than perfection.

Timestamps:

05:03 Transitioning from solo to partner workouts

10:54 Balancing coaching and relationship dynamics

16:58 Physical challenges and adapting to new routines

23:53 Overcoming emotional barriers to exercise

29:06 Building confidence through consistent effort

34:27 Importance of varied workouts and schedules

38:56 Final thoughts and invitation to listeners

Memorable Quotes

“Discipline matters more than motivation”

“Understand when to push, understand when to be supportive, understand when to stop and when to start”

“It's better to try than fail to try. So if it is you stuck in one position and telling yourself, I can't do it, then you wouldn't do it because you're not going anywhere”

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In this episode of Mikhail and Sherna Get Fit, hosts Sherna Cunningham and Mikhail Kirton dive into their personal weight loss stories and fitness insights. They explore the essence of weight loss, debunking myths about expensive equipment and emphasizing the importance of mindset and discipline.

Sherna shares her struggles with body image and self-confidence, while Mikhail reflects on past experiences that shaped his fitness journey. The couple highlights the benefits of exercising together but stresses individual accountability. 

They advise listeners to make fitness enjoyable, start gradually, and be practical about dietary changes. Their key takeaway? Love yourself, set realistic goals, and remember that change starts from within.

Timestamps:

0:00 Defining weight loss and personal struggles

05:47 Protein shakes: Necessary for weight loss?

11:30 Gym anxiety and overcoming negative experiences

16:36 Using insecurities as motivation for change

21:35 Importance of individual discipline in fitness

27:51 Making fitness fun with a partner

33:36 Gradual changes and practical approach to dieting

Memorable Quotes

“When you bully yourself, two things either happen. One is that you get the encouragement to lose the weight or you plunge yourself deeper.”

“Nobody is going to lose the weight for you except you. You actually have to get up and go.”

“You don't need to have money to lose weight. Exercise more and eat less.”

Related Content

Day 4 - Solo Episode

Day 5 - Solo Episode

Day 6 - Coupled Episode

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