WAKE UP CALL

I've always considered myself to be in good shape, until a few years ago. During my annual trip to my physician, I realized that I was packing on some unwanted pounds in all the wrong places as my waist size was beginning to exceed 36 inches, YIKES! The real eye opener was when my blood pressure blood pressure was starting to run high. What a wake up call that was! I knew that it was time for me to start making some serious changes in my lifestyle, for me and my family, particularly with my diet and exercising habits. Where do I begin? 

I decided to start with my affinity for fast food. They call it "fast-food" because it's convenient, right?

• I was too busy in the mornings to eat a good breakfast so on my way to work I would get a coffee and a breakfast sandwich. 
• I was busy getting the kids off to school in the morning so I didn't get a chance to make myself a good lunch. So off I go to the McDonald's drive thru where I would purchase a quarter-pounder with cheese and some fries topped off with a large pop, because a small just wasn't cutting it.  
• I would be running late home from work so I pick up some fast food or pizza on my way home from work... because it's convenient.

Where do you start? First, I go to the gym Mon - Sat so I start my day with a protein shake after my work out. I also start the week by meal prepping my lunches every Sunday. I cook a half dozen chicken breasts, chop them up and make chicken salads for lunch for the week. I also bring fruit (apples, grapes, bananas) and almonds to snack on during the day, sometimes some Greek yogurt.

Next, I addressed what I drank... lots and lots of (soda) pop. I used to drink about 2 Liters of it EVERY DAY. I used to drink Gatorade too, another bad choice. (Did you know that a 20 ounce Gatorade has a staggering 8.5 teaspoons of sugar? That means that a 20 ounce Gatorade has a whopping 130 calories from sugar!) 

So, I stopped drinking pop, I stopped drinking Gatorade, and I started only drinking water. Today, aside from an occasional adult beverage and my daily protein shakes, water is all that I drink. Water and water rich foods (such as fruits) can help you feel full thus trim your calorie intake.

Lastly, I needed to get more focused in the gym. I’ve been training for over 25 years but I fell into the trap of just going through the motions. I needed to focus on what I was doing and make that mind-muscle connection. I started changing up my routine, using some days lifting heavy and using other days for high frequency, increased sets/reps. I'm training now 5-6 days a week but now with a greater of purpose. For me, it wasn't about losing weight. I wanted to change my body composition, lose fat and gain muscle Today I weigh about the same as I did 8 years ago (212lbs) but I have less fat, more lean muscle, and I've dropped 3" around my waist (now at 33"). I've never felt better!

(Left is 8 years ago at 210lbs, Right is me today at the same weight)

Anything worth having, in this case “Good Health”, is worth the effort. It’s not easy but if you take it one step at a time, one day at a time, and be consistent, you can do it! Set a series of small realistic goals and never give up! Set a goal and don't quit until you attain it. Then set another goal and don't quit until you reach that. Each day you will be one step closer to where you want to be. For me, I continue to set small goals and I'm constantly trying to improve on my health and fitness.

Start today! Don't quit and 6 months from now, you'll be glad that you did!

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