Are you like I was… incapable of making it through a regular day without feeling like you need a two hour nap? Just living life feeling lethargic?
I knew that I need to change. I just felt overwhelmed thinking about things such as where do I start? First thing you’ve got to do is simply make the choice to start getting healthy.Simple as it is… That’s the first step! Read blogs, seek advice, watch youtube videos, figure out what works for you. For me it was my eating habits that I knew had to change!
So the million dollar question is “how do I start”
Here is some advice.
- Make Attainable goals.
This is where it begins, in your mind. When you come to the realization that you are fat, sick and unhealthy, your bad health is a sin and you are tired of living the way you are, you will see the urgency of making healthy changes in your life.
I encourage you to actually write them down and post them where not only you but others can see them. (Online, on a post-it note) Transparency is not easy but it’s helpful!
Goal #1. Get below 300 pounds. Check! (Current weight – 298.8)
Goals #2. Gain muscle and slim down at the same time
Goal #3. Hit 250 pounds
Goal #4. Run a 5K without stopping.
Goal #5 (Ultimate goal). Lose 100 Pounds
Listen, don’t sit down and write out some crazy goals that are not attainable. Set reasonable goals. These goals should help you ultimately reach your final goal!
Putting things into perspective: Get a paper tape measure like this.
Rip it off at your age and at the age you think you will die.
Then put it somewhere you can see it. Mine is on the counter in the kitchen as a reminder that this is the amount of time I have left… It really motivated me to get my butt in shape!
I know it seems simple, but you’ve got to get up and start to even begin reaching your desired goals. Don’t put it off “till Monday,” you will find that Mondays will come and go and you are caught in the black hole know as “waiting for the right Monday to start”. Putting it off just puts you in worst health than you already are. Go join the gym, take a walk, start drinking water, right now! TODAY!
3. Ask for accountability.
You have to make your health goals known to others! No set amount of people to ask, just make sure they are not enablers.
These folks will hold you accountable in what you are eating, if you are working out, etc…
4. Don’t get frustrated when you don’t see results right away.
Don’t get frustrated even if the scales don’t show the success you are looking for right away. Just by making healthy choices you are on the right track.
The trick is to focus on making the healthy choice in any given moment, rather than looking at all the things you must do in the long term. If you simply focus on making your body healthier then weight loss will happen. It’s a direct by product of making healthy choices!
5. Don’t take the “Fat free” bait.
Stop buying foods that are marketed as “healthy,” “fat free,” etc…
Chances are, they are not. If it says “all natural”, that doesn’t mean it’s healthy either. You should spend time educating yourself about what makes a food healthy or not so you can spot the rampant lies in food advertising and packaging.
6. DRINK WATER!
Staying hydrated is one of the most important things you can do for your health, but it is under appreciated.
- Drink a minimum of eight cups of water every day.
- Green tea is great!
- Don’t add cream or sugar to your tea and coffee. (Yikes. I’m actually sitting here with a cup of coffee with creamer in it… Transparency 😉
- Stop drinking soda.
- Stop drinking Sweet Tea (Sweet Southern Champaign)
7. Don’t just do cardio, add weight lifting.
Weight lifting has improved my flexibility and made the aches and pains in my back, neck, and shoulders subside. I spent most of my life believing that cardio was the key to a lean, healthy body and that lifting would only make me appear bulky. It’s just not true. You burn more calories and sweat a heck of a lot more lifting than you will on the treadmill.
8. Establishing a sleep schedule and sticking to it. (This one is difficult for me. Still working on it)
9. Know the power of your thoughts and words.
I was called out by a friend, Roger. He said this
“ JC, Stop referring to yourself as fat-boy. How about “Fit Boy!” Speak it into existence. When I was 275.6 lbs I realized I had to look into the mirror and see the 222 lbs I wanted for myself. Remember you become what you speak about yourself. Love you Brother !!! I believe in you and your journey.”
10. Know that there is hope!
You can start exactly where you are today. JUST DO IT!
If you’re where I was at, living life feeling stressed and anxious about weight and maybe even giving up trying to get healthy. My hope is that I can encourage you on my journey and give you some hope because it is possible to overcome and win this battle with weight.
I heard this once… “Information plus consistent application equals transformation”. That applies to health and fitness as well. Knowing what you need to do and applying that knowledge by eating right and exercising on a consistent basis means that you will see a transformation in your weight for the better. If I can do it, I promise you can too!
Praying for you today.
Please email me at JC@rockbridge.cc if you are in need of some accountability or help getting started!