How do you say

He stuck to his jogging routine, and his three-month workout programme transformed him physically.

..in Chinese?

他坚持每天跑步锻炼,为期三个月的训练让他的身体素质有了显著的提升。

tā jiān chí měi tiān pǎo bù duàn liàn , wéi qī sān gè yuè de xùn liàn ràng tā de shēn tǐ sù zhì yǒu le xiǎn zhù de tí shēng 。

How do you say "I have taken up gardening lately, and spend a lot of time in the backyard planting things." in Chinese?