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You’ve Probably Forgotten About This Workout, but It May Be the Greatest One For Your Body
Exercise

You’ve Probably Forgotten About This Workout, but It May Be the Greatest One For Your Body

One of the great things about physical fitness is that there are so many different types of exercise you can do. From running to rock climbing, pilates to yoga, and ballet to simply walking, there are almost endless ways to get your sweat on. Basically, whatever kind of body movement you enjoy can be a great choice for your fitness regime. And you can feel free to pick whichever ones you find most enjoyable and motivating. However, it’s worth considering putting swimming into the mix, too. It’s one of the best but often overlooked forms of exercise. Give swimming as exercise a try and you’ll find it can add a lot to your weekly exercise schedule, giving you a full body workout as well as a host of other unique advantages. This water-based physical activity has tremendous benefits and can easily fit into most fitness routines. Working out in the water offers impact-free cardio that works the whole body, among many other physical—and mental—health benefits. And whether you’re in fine-tuned shape or just getting started working out, there’s a swimming workout that can work for you.How Accessible Is Swimming?(Photo by Johnny Cohen on Unsplash)Older, younger, in shape, not in such great shape, swimming can be done by us all. People with injuries, asthma (although often salt water pools or fresh water is better than chlorinated pools as the chemicals can trigger asthma symptoms for some people), and disabilities can often enjoy time in the water and get exercise in, too. Yes, you need to find a pool, lake, river, or ocean to swim in. Try your local community centers, sports clubs, neighbors or friends with pools, rent one with Swimply, or travel to your nearest body of water. And you need to know how to swim. But it’s never too late to learn. Many pools offer lessons! RELATED: Weight Loss Motivation Tips to Keep Your Lifestyle Goals on TrackHowever, beyond those two requirements, swimming can be done by just about anyone and the exercise intensity you get while in the water can be easily accommodated to your needs and ability. Floats (or weights) can help you adjust how much effort you need to use and you can simply kick, paddle, or stroke the water with more or less intensity to make your workout easier or more challenging.Reasons to Add Swimming to Your Exercise Routine(Photo by Haley Phelps on Unsplash)We often think of swimming as just an enjoyable recreational, summertime activity—or something Olympic athletes do. But swimming as exercise can be done year-round and is both fun and a great workout. Learn more about why adding swimming to your fitness regime is a great idea. Swimming offers huge non-impact fitness benefitsSwimming provides amazing fitness benefits, all of which are gained without adding stress or impact to the body. Many of the most effective aerobic exercises (like running or sports like soccer and basketball) also put a strain on the body that can adversely impact joints and other parts of the body causing pain, wear-and-tear, or injury. Swimming works you head to toe in a buoyant atmosphere that is impact-free.Some of the other key physical benefits of swimming include improving:Cardiovascular fitnessEnduranceFlexibilityLung capacityOverall strengthMuscle toneSwimming is proven to improve—and protect—your healthResearch shows that regular aerobic physical activity like swimming can reduce your risk of developing chronic illnesses, such as heart disease and diabetes. Additionally, people who already have these medical conditions can see their health improve by regularly doing activities like swimming. RELATED: How Do SMART Goals Help With Weight Loss?Of course, consult your doctor before making any big adjustments to your physical fitness activities, particularly if you have chronic health issues, to make sure you add in swimming or other exercises safely.Swimming lifts your moodNot only is swimming great for your physical body but it also enhances your mental health as well. According to the Centers for Disease Control and Prevention (CDC), swimming is proven to improve overall well-being—basically it can make you happier. The activity can ease depression, anxiety, and stress. Swimming can lift your mood and help you feel more present and connected to your body. And you may feel more positive about your body in this weightless, fun-filled environment. Additionally, swimming tends to be a great communal activity, which may foster bonds with fellow exercisers or with friends or family that you swim with.Swimming is fun—and exerciseWhile swimming is a great way to burn calories, it’s also fun. In fact, according to the CDC, it’s the fourth most popular sports activity. And the CDC says that “people report enjoying water-based exercise more than exercising on land.” So, for most people, going swimming for fitness will feel exciting or like a privilege rather than a chore. So, build on that joy and pour it into your weekly fitness regime. This may help you develop and maintain your exercise habits and goals.Swimming helps you get in your fitness minutesSwimming is a wonderful way to get in your weekly exercise minutes. The National Institutes of Health’s (NIH) Physical Activity Guidelines recommend that adults get a minimum of two and a half hours of moderate intensity exercise per week. RELATED: Physical Health and Wellness: How to Hack Your Own Body with Exercise, Food and SexOnce you’re in the water, you’re exercising while splashing about so it’s an enjoyable way to get in a workout—and the time tends to quickly speed by. And the great thing with swimming is that you might not even notice how much your body is working because you’re having so much fun.Swimming is a sensory bonanzaThe unique sensations of being in water tend to be very enjoyable—and lead you to want to keep swimming, which means more exercise. The feel of the water, the coolness of it on the skin, the spray of water from a kick, gliding like a bird under the surface, the feeling of popping your head up for a breath between strokes, the tranquility of being submerged, the joy of jumping in, the ease with which the body can float or zoom through the water. It’s a sensory cornucopia, and every movement you make to stay afloat or get from one side of the pool to the other is exercise whether it feels like it or not. Swimming uses your whole bodyUnlike most exercises that target one specific area of the body, with swimming you can work the whole body all at once. You’ll utilize the muscles of the arms, back, core, and legs. Swimming requires you to coordinate all those muscles when you do various strokes, too, so you are working all those muscles in unison. And swimming is both relaxing and full-body exercise, leading to a lengthening and strengthening of muscles at the same time.Ways to Workout in the Water(Photo by Todd Quackenbush on Unsplash)There are so many ways to get in a workout while in the water. You can causally or competitively swim laps. You can take swimming fitness classes, which range from aerobics in the water to water weight lifting to classes that hone your strokes, such as breaststroke, backstroke, butterfly, freestyle (also called crawl or front stroke), and sidestroke.You can race your friends or kids from one side of the pool and back again. You can play games like Marco Polo, Sharks and Minnows, water polo, or simply throw or hit a ball or balloon back and forth trying to keep it up in the air. RELATED: 9 Foods to Improve Your Mood and Cognitive FunctioningYou can work on your dives if you’re at a pool with a diving board. You can swim in search of pool toys (like mini rockets or weighted items) that you drop to the bottom of the pool. Depending on where you swim, you can play basketball or volleyball in the water. Or simply swim around the pool or body of water. No matter what you choose, while you're swimming, your body is working, your muscles are toning, and your cardiovascular system is strengthening.Key Takeaways(Photo by David Boca on Unsplash)Swimming is a proven way to exercise and boost your overall well-being that’s also super fun. By adding swimming to your fitness regime, you’ll reap major physical and mental health benefits just by getting in the water. So, what are you waiting for? Go ahead and jump in!KEEP READING:Train Your Brain to Shed Distracting Habits and Concentrate Better

How to Handle Gym Anxiety to Reach Your Fitness Goals
Exercise

How to Handle Gym Anxiety to Reach Your Fitness Goals

With access to a wide range of equipment, and an environment designed to motivate your workouts, gyms can be a sanctuary, a space to focus exclusively on your fitness goals. Common fitness advice — particularly that tailored to strength training or gaining muscle — encourages people to develop the habit of making the gym a regular occurrence. Any resistance is a lack of motivation, of not wanting it enough.But what about people that don’t lack motivation, but instead, experience anxiety towards the gym? Rather than a motivational sanctuary, the atmosphere of a gym can trigger anxiety and self-consciousness. RELATED: SMART Fitness Goals Examples to Motivate YouEnergy is then wasted on worrying about what other people think, rather than focusing on learning techniques or pushing yourself to reach new physical goals. The gym, for all its promise of success, can become a burden.It’s a tough spot to be in. If you have a strong desire to find a routine, gym anxiety can lead to feeling like a failure, despite being committed. This article will provide support in overcoming anxiety, so that you can attend the gym burden-free and make the most of what it has to offer. So let’s dive into the world of ‘gymtimidation’ to make your experience more… gymjoyable…What Is Gym Anxiety?(Photo by Risen Wang on Unsplash)Gym anxiety is incredibly common, and absolutely not a personal failing. One study of 2,000 Americans found half of them felt daunted by working out in a gym, surrounded by other people. That means when you’re at the gym and feel anxious, you can be fairly confident you’re not alone. Attending the gym can be a practice of self-compassion, and compassion for other people you encounter, a sense of common empathy for people trying their best to work on their fitness and health.Sport psychologist Jenny Meggs notes that the prime cause of gym anxiety comes from viewing the gym as an unfamiliar or intimidating place. That’s a crucial insight, as it calls for a different approach for beginners and those well-versed in #gymlife. For beginners, common causes of anxiety include uncertainty around workout routines, exercise, using different types of equipment, making mistakes, or being judged by people with more experience.RELATED: 20 Fitness Motivation Quotes to Break Out of Your Comfort ZoneGym anxiety is closely linked to social anxiety. One way of identifying the difference is to ask yourself: would I have the same insecurity if the gym was empty? For example, if you’re anxious about learning how to bench press, you might find you feel even more nervous if there was no one around to support you! The anxiety here is useful, because it encourages you to take care, and train with safety in mind.However, if you’re anxious about being judged, then it’s more to do with the social aspect of the gym, the daunting experience half of Americans experience. That requires a different toolkit in order to approach the problem. Identifying the root of your anxiety gives you a clearer path to finding solutions. And, true to the human experience, often it's a mixture of overlapping causes; the more confident you get with the equipment, the less you’ll worry, and so on.Ease Uncertainty With Education(Photo by Jonathan Borba on Unsplash)The solution to uncertainty is education. If you’re a beginner, a period of uncertainty is understandable, from how to use the equipment, to what routines are effective, to what exercises to do in what order and for how and how many sets for building muscle or losing fat and how much cardio and… you get the point. Fortunately, we live in an age of information, perhaps even too much information, but guidance is available.When I started out, I remember the feeling of overwhelm. I joined a rough-and-ready gym near my home, full of alpha males about four times my size, benching more than I weighed. I was facing not only the uncertainty of training but self-consciousness and anxiety. Slowly, I realized that these experiences are related. Believe it or not, most of the hardcore trainers were more than happy to assist.RELATED: Inspiring Man Loses 50 Pounds In Prison, Continues to Transform His Life Through Fitness Sure some guidance wasn’t useful. I remember some guy looking at me, dead in the eyes, and saying, “it’s pretty simple, just lift more than you are at the moment because that’s too light.” I remember thinking, “cheers mate, I’m trying!” But the point is, many people have been on a similar path, and are more than happy to guide a newcomer. I’d dismissed this by creating an internal me vs. them mindset, and viewing ‘them’ as unwelcoming. It was a lesson. Assuming someone who looks a certain way to be judgemental is judgment.Outside of the gym, YouTube and Google are your friends. Start by looking at routines for beginners. Look up tutorials on equipment. Understand the basics of nutrition. Consider your goals. And take it real easy in the early stages. I’ve been training for 13 years and there are still pieces of equipment I can spend minutes staring at, trying to work out what body part they operate. Plus, compound movements, such as squats, deadlifts, and bench presses, require a lot of focus on proper form. It takes time.Digging Into the Causes of Anxiety(Photo by Jelmer Assink on Unsplash)Caring about what other people think is a form of social anxiety. Like it or not, unless you have a personal gym in your garage or mansion, the gym is a social place. If you want to attend, and your goals depend on consistent attending, it’s something that has to be managed. Avoiding the gym due to fear of judgment places the assumed or projected opinion of others (mostly strangers) ahead of your personal goals.Start by digging into underlying beliefs. When you bring the fear of judgment to the surface, what content is there? You might notice some common beliefs such as:People will think I’m silly for not knowing how to use the machines.Other people will judge my physique or strength.People will ridicule me for doing something wrong.Remember the fear of what other people think is insecurity projected. It’s amplified by the spotlight effect, where people believe they’re noticed more than they believe they are. It can be a relief to realize that most gym-goers are too focused on their own workout to care about others. When you start paying attention to what others think, re-focus on the workout in front of you. Trust others will do the same.RELATED: 5 Reasons to Prioritize Physical Fitness In the MorningsCognitive reframing helps. For example, challenging the belief and replacing it with something much more compassionate, such as “it’s understandable to be unsure about how to train properly, with the correct technique.” Any issues that arise around body image are their own set of insecurities that need exploring, beyond the scope of this article. Try your best to avoid comparison and self-judgment. Be inspired. But don’t insult yourself in the process; the gym is a skewed sample of the human physique.Keep in mind that even seasoned pros feel anxiety in the gym. Injury, time-off, and new routines, all set people back to beginner mode, even if temporary. For example, an advanced trainer might have high standards that they feel they aren’t meeting. The muscle man might have muscle dysmorphia. If you play the game of comparison, the bodybuilder who benches 100kg will look at the guy benching 110kg and run the risk of feeling inferior. It’s a futile game, one to be avoided.Always keep yourself as the barometer. Start at ground zero and look to gradually improve. When I first went to the gym, all those years ago, I stepped up confidently to bench press for the first time, decided to warm up with the bar and… struggled to do a few reps. No one had told me the bar alone weight 25 kg, and that was enough for me! But those first few times I put plates on, even a few kilos? Although my ego wanted to judge, the greater part of me was happy with the accomplishment.Sometimes the Gym Is the Problem(Photo by Fernando @cferdophotography on Unsplash)Not all gyms are equal. Sometimes the environment is the problem. Maybe it’s incredibly busy, and you have to regularly wait for equipment, or feel like someone is always waiting whilst you’re trying to focus on your own routine. Maybe it’s more of a social space for regulars, who spend the majority of their time talking. Consider the percentage of the issue that comes from your mindset, and what comes from the environment. From there, take practical steps.If you’re self-conscious, you might feel the gym is busy, even though you are able to access all the equipment you need, when you need it. I’ve fallen into this trap. My current gym gets progressively busier from 9 am onwards, so I go before. On days when I’m running behind, I feel anxiety, fearing if I’m late, it’ll be too busy and my flow will be interrupted. Yet, on those days, I’m still able to do everything I need.RELATED: At 70, This Woman Defied All Odds By Starting Her Fitness JourneyIf you feel the environment isn’t supportive, consider if you’re looking for too much extrinsic motivation. It’s easy to blame outer circumstances for why you’re struggling for motivation or not pushing yourself, but can you evoke that feeling from within? Can you be intrinsically motivated by your goals and values? That might mean playing music that motivates you, keeping your long-term goals in mind with each rep, or going with a friend for mutual support.If all else fails, consider changing gym. Maybe you’ll find one closer to home, one with more equipment, a different gender balance, one that is quieter, or is full of people focusing on certain routines (such as powerlifting or Crossfit) where the environment itself is motivating and teaching.In Conclusion(Photo by Rodrigo S on Unsplash)You want to feel supported by your environment when aiming for fitness goals, that’s why most people join a gym in the first place. Gym anxiety can be a huge barrier to that. Depending on how extreme it is, it’s not going to be an overnight fix. Accepting anxiety will be part of the process. But as you familiarize yourself with the environment and start progressing, the gym becomes a training ground for transcending both physical and mental limitations.KEEP READING:6 Apps to Improve Your Physical Fitness in a Few Minutes a Days

Are You at Risk of Exercise Addiction?
Exercise

Are You at Risk of Exercise Addiction?

Getting the recommended 30 minutes of moderate exercise per day has plenty of health benefits, from decreased health risks to improved mood and more. But as the old adage goes, too much of a good thing can be a bad thing – and exercise is no exception.In fact, it's possible to become addicted to exercise. Exercise addiction happens when a person develops a compulsion toward exercise. If you think that you or a loved one may be addicted to exercise, this article will outline everything you need to know about exercise addiction. Read on to learn what exercise addiction is, the signs and symptoms of exercise addiction, who is at risk for exercise addiction and when to seek help.What Is Exercise Addiction, and What Causes It?(Photo by Meagan Stone on Unsplash)Exercise addiction occurs when a person's relationship with physical exercise becomes obsessive. Similar to other addictions, behaviors associated with exercise addiction include obsessing over working out, working out in secret, working out to the point of causing physical and mental harm, as well as continuing to engage in the behavior even though they wish to stop doing so. RELATED: What Is Groupthink? How To Avoid This Common BiasExercise activates the same neurotransmitters in our brains that get activated during drug use. Because exercise releases endorphins and dopamine, it's possible to get addicted to the "high" we feel after exercising. A person would continue to pursue this feeling by exercising excessively. Who Is at Risk for Exercise Addiction? (Photo by Bruno Nascimento on Unsplash)Though it's possible for anyone to develop an addiction to exercise, certain risk factors have been identified that increase the chance of exercise addiction.Desire to lose weight and concern regarding appearance. Those who want to dramatically change their appearance through extreme weight loss and who feel obligated to stay in shape due to societal pressure may be at higher risk for weight loss addiction.Eating and body disorders. Those who suffer from eating disorders like anorexia or bulimia can make a person more susceptible to exercise addiction. Body dysmorphic disorder or body image disorder can also cause a person to become obsessive about workout out. RELATED: Open-Mindedness: 5 Practical Steps To Open Your MindHistory of addiction. It's estimated that 15% of people with exercise addiction have been or are addicted to cigarettes, drugs or alcohol. In some cases, those who suffer from other addictions may turn to exercise as a way to fill a void left by the absence of addictive substances. This can end up being counterproductive, as they form an addiction to exercise instead. Difficulty in other areas of life. Those seeking an escape from certain life stressors or looking to fill a void in parts of their lives are more susceptible to exercise addiction. Because exercise feels good and requires complete focus, it's an addictive escape for some. Lack of control. If a person lacks agency in other areas of their lives, they may view their physical form as something they can control. This can easily lead to becoming fixated on their physique, which can develop into exercise addiction. Exercise Addiction vs. Healthy Exercise(Photo by Chander R on Unsplash)The line between healthy exercise and exercise addiction can be hard to spot. Particularly for those who enjoy training for marathons or weightlifting, identifying the difference between spending time engaging in a fun physical activity and addiction can be a challenge. Here are a few characteristics of exercise addiction to keep an eye out for.Missing a workout negatively impacts their mental state. A person who suffers from exercise addiction may get extremely upset in the event they're unable to complete a scheduled workout – even if the reason they have to miss it is an important one, such as a work trip or wedding celebration.Working out is their only source of happiness. People addicted to exercise are often unable to derive happiness from any other area of their lives. Their only source of joy comes from the physical results they're seeing from working out or from their latest workout stats. RELATED: What Is the Google Effect, How Does It Hurt Your Mind – And What Can You Do About It?Exercise negatively impacts relationships. Exercise addiction causes a person to prioritize working out over all else, including the people in their lives. People with exercise addiction often suffer from strained relationships. They will choose to work out over spending time with their partner or skip out on social events to stick to their workout regimen. They work out despite illness or injuries. Those with exercise addiction will ignore their body's cues for rest to continue pursuing their physical goals. This can mean working out despite having the flu, fractures or other ailments. Exercise is used to escape. Exercise becomes a way to escape rather than deal with particular life stressors or events that may be unpleasant to work through. Workouts often get extended. Working toward a particular goal like training for a marathon can call for multiple workouts per day. However, those with exercise addiction may extend and add to workouts without any objectives in mind and can act on impulse – adding additional reps or miles in. How Is Exercise Addiction Diagnosed and Treated?(Photo by bruce mars on Unsplash)Because exercise addiction isn't currently recognized by the American Psychiatric Association (APA), there's no specific criteria used to diagnose it. Additionally, those who suffer from exercise addiction usually deny there's an issue and often don't seek help professional help. If a person with exercise addiction does seek help, a doctor may ask questions regarding the frequency of workouts and questions about how the fitness routine impacts other areas, such as social activity. Keeping a journal of workouts may also help a physician diagnose exercise addiction.Treating exercise addiction heavily relies on the person's willingness to admit the issue and want to take steps toward changing the behavior. To gradually shift exercising to be a healthy behavior and not a harmful one, a person with exercise addiction may start to moderate workouts and move to different forms of exercise that are less strenuous. Moderating the time spent working out to a healthy amount rather than an obsessive one is another step those with exercise addiction may take. SummaryExercise addiction occurs when a person becomes obsessed with physical activity – to the point where it negatively impacts other areas of their lives. If you or a loved one starts to exercise obsessively, to the point where it's negatively affecting their health and social well-being, it may be time to make necessary changes. Slowly cutting back on workout duration, switching up workouts to incorporate less strenuous activity and spending time on other areas of life such as social activity, can all help a person cope with and work through exercise addiction.KEEP READING:Train Your Brain to Shed Distracting Habits and Concentrate Better

SMART Fitness Goals Examples to Motivate You
Exercise

SMART Fitness Goals Examples to Motivate You

Just about everyone wants to improve or work on something when it comes to their personal physical fitness. From weight loss to eating more nutritious foods to training for a triathlon, each person has their own unique physical activity goals. There are tons of ways to go about making these desired lifestyle, diet, and exercise changes. But often, despite our best intentions, we fail to stick with or reach our fitness goals.Some people find that they can come up with a plan and a time frame to succeed, but for many, the execution is where they struggle. Know that it is very common to be all-in for your goal at first but then to slowly lose steam. Or to make many grand plans but not follow through at all.However, it’s not simply about lack of drive or willingness to put in the work seven days a week. Really, it’s about not effectively structuring or understanding your goal—and the process of going after it. This is where setting a SMART fitness goal can help.Setting up SMART fitness goals for yourself will give you a roadmap for securing your goal, a strategy that optimizes your chances for success. This process will make you accountable and help you see the path forward.You’ll know exactly what you are committing to do and see the light at the end of the tunnel. Whether you want to stick to a healthier diet, drop a dress size, improve your overall health and fitness, or walk more steps each day, making SMART fitness goals can help get you there.Learn what a SMART fitness goal is, see examples of SMART fitness goals, and discover how to use SMART goals to help you reach all the health and fitness aims you desire.SMART Fitness Goals ExamplesOne easy way to understand how to use SMART is to look at an example of using a SMART fitness goal. For instance, generally, if you want to lose weight using SMART fitness goals, you pick one area of your diet to make an adjustment for a set amount of time. You might decide to cut sugary sodas out of your diet altogether. Or if you tend to drink three or four of these drinks a day, you might simply decide to drop down to indulging in just one daily for one week straight.(Westend61 / Getty)That’s the SMART approach. Essentially, you use the same SMART goal template each time but just swap out the exact thing you are wanting to do for each goal. It’s an easy, concrete approach that helps keep you focused on your aim. You know exactly what you need to do, which makes following through much more likely.Once you get the hang of setting SMART fitness goals, you will be on your way to achieving your goals and living the lifestyle you truly want. But first, let’s dive into exactly what SMART means.What are SMART goals?SMART goal-setting is a technique used to guide goal making and optimize achievement. The word “SMART,” an acronym that was first developed with business goals in mind, represents a method that can be utilized and adapted for the pursuit of any type of activity, including those having to do with fitness and lifestyle.There are a variety of versions of SMART. But generally, it stands for Specific, Measurable, Attainable/Achievable, Relevant/Realistic, and Time-bound/Timeframe.SpecificIn other words, a SMART goal is something that is distinct and precise. In fact, the specificity of your goal is key to the magic of SMART goal-setting. As in, your goal is the opposite of vague. Rather than broadly deciding that you will eat better or start exercising, you tease out a specific item that you will pursue, such as running two miles per day, eating five servings of fruit daily, or skipping dessert.(Westend61 / Getty)MeasurableMeasurable means that your goal has a specific quantifiable aspect. For example, instead of aiming to walk more steps each day, you will determine exactly how many more steps to add, such as 500 more per day. Or you’ll decide to do 100 jumping jacks and 50 burpees three times per week.AchievableThe attainable or achievable part of SMART means simply that the fitness goal needs to be something you can actually accomplish. So, don’t decide to run a marathon the first week you begin a running program. You want to challenge yourself, but going overboard is a surefire way to disappointment.And even if you start off fully committed to an overly ambitious goal, you’re likely to burn out before reaching your final goal. Instead, set a more realistic goal that you really can do and sustain over time, such as adding an extra half mile to your run every three days for a three-week period.(Makiko Tanigawa / Getty)RealisticMaking sure your lifestyle goal is relevant and realistic is also key. The SMART goal needs to make sense as a part of reaching your ultimate goal. So, if you long to get in shape, you’ll want to pick goals that apply directly to this aim.For instance, you might decide to ride your bike to and from work. Or instead of walking your dog twice around the block each night, you can up that to five times. But aiming for 50 times around the block most likely won’t be realistic, unless you have unlimited time and energy.Additionally, the goals need to fit into your fitness plan. So, setting goals to read more or eat less meat aren’t directly relevant to your goal of getting fit. And deciding you’ll workout for three hours a day may be completely unrealistic, so pick a more plausible goal.TimeLastly, make sure your goal is time-bound, meaning that you set a specific timeframe in which to pursue and complete your goal. So, rather than deciding to eliminate sugar forever, you want to make your SMART goal to last for one day or one week or one month. Having a set duration gives you a finish line. And having a potential end in sight—and the tangible victory you get from lasting the entire prescribed time—sets you up to stick with the goal until the time is up.What are SMART fitness goal examples?Examples of SMART fitness goals include picking a food or drink you want to eat more or less of and then coming up with an exact amount that you will either consume or abstain from eating or drinking over the course of a specific amount of time. You might decide to eliminate dessert or fast food for two weeks or you could choose brown rice over white rice or replace butter with olive oil in your food for a month.(Getty)SMART goals for exercise might be to do three sets of 10 push ups each day or to do 100 sit ups and 50 push ups daily for two weeks. Other ideas include swimming 20 laps twice a week or playing basketball with your friends for an hour every Friday night for a month. You might use the stairs instead of the elevator. You might play squash or soccer three times a week. You might decide to read three motivation quotes about health and fitness each day. You could choose to stick to a set bedtime routine and schedule for a week.Whatever you decide, just make sure it is a specific, achievable goal that makes sense for your ultimate goal. And that you can track your progress over the course of your challenge for an exact period of time.Your larger fitness and lifestyle goal may be to lose weight, eat better, get in shape, become more physically active, get healthier, sleep better, feel better in your body, or any other health or fitness aim that resonates with you. However, your SMART goal will be a concrete, doable, relevant item that you’ll commit to pursuing for a set duration.Things to consider before setting your SMART fitness goalsRemember that while you want to challenge yourself, if you start out small, you are more likely to have a realistic and achievable goal. While it’s understandable to want to go for a big dream from the start, such as running 10 miles a day, that’s not likely to happen right away. Nor does it need to!(milan2099 / Getty)Making your goal something a bit more modest is a way to set yourself up for success—and protect yourself from getting discouraged. The aim is to pick something that’s just out of reach rather than something that’s still out of sight. That’s not to say that ultimately you can’t get there, just that you take it one step at a time.That’s the beauty of using SMART goals. You find a specific objective and go after it over a specific amount of time. Once you reach that finish line, you can decide to re-up the goal if it serves you well or you feel it is still needed. You can also choose to abandon or modify the goal. Whatever you decide, if you reach the initial goal, you still have the feeling of success—even if you don’t continue whatever the practice was.SMART goals are more likely to succeed because they are completely personalized to your wishes, wants, and situation. In other words, instead of trying to jump on the bandwagon of the latest fitness, diet, health, or wellness trend, you tailor your goal to exactly what will work for you.Another great plus of this approach to time management and goal setting is that you are always in a test phase and have the opportunity to keep refining your methods as each SMART goal comes to a close.So, if you chose to drink 10 glasses of water daily but found that you were still thirsty you could switch to drinking 12 a day. Or if you end up waking up at night to use the restroom, you might cut back to 8 glasses of water a day or decide only to drink them before 5 pm. Alternatively, if you struggled to drink all that water, you might try flavored water, instead.Essentially, the SMART approach gives you ample opportunity to keep finetuning your goals to make them more relevant and achievable.The benefits of setting both long-term and short-term SMART fitness goalsAnother great thing about SMART fitness goals is that you can have more than one at a time. In fact, having both long-term and short-term goals can help you stay motivated while also inching your way toward your ultimate fitness aims.Start small, build bigShort-term goals with a duration of, say, a few days or weeks, are easier to stick to because, well, they are shorter. For example, if you want to give up candy, you might know for sure that you can go a few hours without eating any. But the idea of lasting a week or longer seems overwhelming. So, you might make it your goal to not eat candy for one whole day.Success builds over timeThen, once you reach that milestone, you can decide either to go again or maybe to up the stakes to two days at a time. In this way, your long-term goal may be to eat candy only once a month or never again. But you can use multiple short-term goals to get you there. Getting that short-term goal success helps to keep you focused on the present and tends to feed the desire and willpower to stay committed to your goal.Creativity it keyAdditionally, having both short- and long-term goals at your disposal can help to facilitate some creativity on your part. And this process can lend your goal-setting into a bit of a game. Making it feel like a game certainly boosts the likelihood that you’ll stick around to play. In other words, piecing together a variety of short-term goals to get to your long-term ones helps to build and sustain your motivation—and sense of success—along the way.SMART fitness goals examples for absolute beginnersHere are some more examples that may work well for SMART fitness goal beginners:Take the stairs an extra time every day(PM Images / Getty)Drink two glasses of water with every mealOnly eat dessert on the weekendsDo not eat any chipsBegin tracking your steps each day, then add 200 more steps each day for a weekWalk on the treadmill for 15 minutes a dayBike for 20 minutes three times a weekSwim for 30 minutes every other dayInstead of fried food, choose baked or steamed(Kinga Krzeminska / Getty)Skip your afternoon snackChoose fruit instead of chocolate for an evening treatSwitch to 1% milk rather than drinking whole milkUse salad plates rather than dinner plates to reduce portion sizeWhen you go out to eat, skip the appetizerHave one glass of wine with dinner rather than two(Klaus Vedfelt / Getty)Do a circuit of 10 weightsDo 20 sit-ups each morningDo 10 push-ups before bedDo 30 second planks daily(Morsa Images / Getty)Do 60 second wall sits each dayRemember that these fitness goal examples are simply that—examples. You can pick a few to try or you can create your own. The key is to pick a specific goal to pursue within a set timeframe. Make the duration something that seems a little bit hard but not so challenging that it feels impossible. If you think one week is too long to stick to your goal, lower your intent to a few days. Conversely, if you know you can go a week without drinking a soda, you might want to strive for lasting two weeks or even a month.Then, once you get there, you can opt to extend your goal for another time period. And at a certain point, you might even find that your SMART fitness goal has become a new healthy habit, one that you can sustain much more easily—eventually, even without the SMART goal framework.Key takeawaysUsing the SMART goal management method to reach your health and fitness aims is a great way to set yourself up to reach your goals. The SMART system guides you to select specific, time-sensitive goals that you can actually achieve. And having a clock ticking is sure to boost your motivation and help you stick to your plan.Plus, even if you have trouble meeting to your goal, instead of getting discouraged, all you need to do is to modify your SMART fitness goal into something you really can stick with. So, look at your SMART goal setting as an experiment as well as a challenge. There is no failure, only information you can use to create better, more realistic goals for yourself in the future. In other words, if you don’t make your SMART goal the first time, try and try again.(The Good Brigade / Getty)As you get the hang of the SMART method, you’ll soon become a whiz at tailoring your goals to fit your particular needs and lifestyle while also picking something that furthers your short- and long-term goals. So, get inspired by the examples of SMART fitness goals. Then, go ahead, tinker, have fun, and create some personal SMART goals that will get you on the path to reaching the health and fitness goals you truly want to achieve. All you need is the belief that you can get there—and the know-how that comes with following the SMART goal-setting plan.

At 280 Lbs, She Kept Gaining Weight Through Yo-Yo Diets, Today, She's A Personal Trainer
Uplifting News

At 280 Lbs, She Kept Gaining Weight Through Yo-Yo Diets, Today, She's A Personal Trainer

A mother of four young children in Scotland struggled with her weight for years until she came across an Instagram post that changed her mindset-- and her life. A life of yo-yo dietingMarnie McBride was 22 years old when she welcomed twins -- a blessing that changed her body forever. After becoming a mother of four, Marnie found herself a size 20, and at a high weight of almost 280 lbs. It was then that she decided she needed a change. With little education in nutrition and no love lost for the gym, Marnie had many false starts over the next nine years. She yo-yo dieted, trying every crash diet in the market and getting nowhere. In fact, she gained upwards of 50 lbs and felt lost.A life-changing postAs fate would have it, Marnie stumbled upon a before-and-after Instagram post from Jason Munro, founder of the Munro Method. The Munro Method promised sustainable results thanks to education and mindful eating. There would be no overnight results and no rapid weight loss. Instead, there would be continuous education, one-on-one support, and mental health check-ins. Jason was offering Marnie the tools she needed to build her dream body. She took the tools and built her dream body, but she didn’t stop there. She built her dream life. From couch potato to gym ratSlowly and steadily, Marnie worked with Jason’s Munro method to lose over 100 lbs. As someone who used to beat herself up and feel depressed about what others thought about her, Marnie learned that fitness is more than just skin deep. Her fitness journey increased her confidence, and showed her that she could accomplish anything if only she put her mind to it. “Consistency...That is what matters. I saw it all the time but it’s true. Changing your body, it’s not quick or pretty but it’s worth it.” - Marnie McBrideDo what you love, love what you doAfter her success with the Munro Method, Marnie decided to devote her life to helping others find love for themselves the same way she did. She worked hard and became a personal trainer herself. Marnie’s story shows that in all areas of life, slow and steady wins the race. There is no magic pill that will change your life. You have to have discipline, be consistent, and above all, show yourself compassion and love, in order to achieve your goals and live your best life.More inspiring stories:Woman Cruelly Teased By Bullies For Her Appearance Gets The Last LaughWoman Loses 85 Lbs In A Year By Adopting This Totally Unexpected Weight Loss TrickAt 480 Lbs, He Received a Deadly Wake-up Call And Turned His Life AroundShe Lost Over 100 Pounds by Making This Promise to Herself

Woman Loses 105 Pounds After Receiving High School Reunion Invitation
Diet & Exercise

Woman Loses 105 Pounds After Receiving High School Reunion Invitation

For many of us, the very idea of returning to high school can elicit strong emotions. Most of us oscillate between nostalgia and dread while reflecting on that youthful time in our lives. But for one woman, the idea of seeing all of her high school friends again was so overwhelming, it launched her on a transformation journey.Lawyer Liz Ash’s weight gain was subtle and steady over the years but by the time she was in her late 30’s, Liz weighed 260 lbs."I was always the big kid," Liz tells POPSUGAR.She said, "I was about a size 16 and a shade under 200 pounds when I graduated high school.”While she played soccer and was a competitive swimmer as well growing up, she still didn’t lose the weight.Then, when she grew up, poor nutritional choices led the weight gain to progress. "I was so controlled in my professional life that food became something I just felt like I could let loose and enjoy.”Liz used food as a coping mechanism Like many of us, we often use food as a comfort however, there is a slippery slope in doing that. As Liz says, “But moderation didn't seem to have much of a role in that pattern, and before I knew it, I had put on almost 75 pounds, heading into a size 20 jeans and a size 22/24 jacket."While Liz had gained weight, she had also been experiencing pain in her hip, heel, sciatica nerve, and low energy overall.Then, Liz’s 20th high school reunion invitation arrived in the mail in the fall of 2015. "As I scrolled through the list of names on Facebook — people I hadn't seen or thought much about for a couple of decades — I remember feeling a hot wave of anxiety rising through my chest.""As I saw all those familiar names from the past, it all felt as if none of my achievements would be noticed or acknowledged, despite everything I'd done to become the woman I am. I was afraid all anyone would see was how big I was, because I felt like that's all anyone had ever seen."I ultimately decided that my insecurity over the whole reunion was less about them and more about me, and it wasn't in my nature to back down or slink away in shame and hide.That was the turning point. It was that moment that sparked the change that Liz would need to transform her life.She says moderation is the keyLiz lost 105 lbs after she recognized that losing the weight would require an authentic lifestyle change, beginning with her diet.She explains her approach to nutrition saying, "I pretty much stick to the outside aisles of the supermarket, and my cart is usually three quarters full of veggies and lean proteins like ground turkey, chicken breasts, and fresh fish. I try to keep processed foods to a minimum, although I'm definitely not above getting a cauliflower-crust frozen pizza on occasion."Liz's mantra is, "Don't exclude; choose." Liz uses the Lose It! app to help her with her nutritional choices. "Lose It! helps by putting each item in the context of my daily budget, because it keeps me honest without having to add or multiply the nutritional value on my own.""For me, modifying my diet has never been about portion control. Instead, it's been about making better choices about ingredients and proportions so that I can still eat real food and feel full at a fraction of the calorie load."Liz taught herself how to cook healthier meals, explaining that for a given meal, "My 2019 version would come in somewhere around 450 calories instead of the 1,800-calorie bomb from 2014 — not to mention that it would still be delicious and filling!"I used to walk into a room full of people I'd never met before, and I'd feel like I was being judged. I would have a running dialogue of negativity in my head of the things I'd imagine people were thinking, and it played on a constant loop for the better part of 40 years.Liz AshAccording to Liz, changing her diet has accounted for about 85% of her success. Exercise is another important element. She says, "I like having the ability to do a lot of different physical activities that I never imagined I'd be able to do."Variety was crucial to keep Liz actively engaged in exercise. Liz knows herself and what works saying, "If I try to stick to a routine, I'll just get bored and stop."Liz shares, "I find it hard to schedule work and life around fitness classes, so I find videos on YouTube that I can try in my home gym." She enjoys walking, the elliptical, yoga, step aerobics, running among other activities and swimming is her favorite type of workout.Liz is doing more than she ever thought imaginable. She shares, “I recently signed up to run my first 5K in June and my first sprint triathlon in August. Even though they both intimidate me.”“I'm really enjoying having fitness-related goals to look forward to.”Liz Ash has both her Lawyer at Lunch blog chronicling her weight loss journey. Then on Instagram, Liz has an account called lightened_up_recipes where she shares her love of cooking healthy meals."I figure if I'm as honest and authentic as I can possibly be about my journey, it will help keep me accountable over the long-term."Liz admits that she has gained a lot of confidence One major difference Liz Ash has experienced since embarking upon her transformation journey is the way she feels around other people. She explains, "I used to walk into a room full of people I'd never met before, and I'd feel like I was being judged. I would have a running dialogue of negativity in my head of the things I'd imagine people were thinking, and it played on a constant loop for the better part of 40 years.""Now, when I walk into a room, I don't feel that anymore," Liz continues proudly saying, "I hold my head a little higher. I'm more genuine and authentic because I don't feel like I have to have a guard up. The burden of that negativity is something I never realized I was carrying until it was gone — and it's wonderfully freeing."Liz wants for those embarking upon a transformation journey to know that is is a marathon and not a sprint. Liz says that, "sometimes it’s okay to say yes — balance has always been important to me."I'm working hard to be patient with myself as I learn and grow, and it's not always easy...At the end of the day, I have to keep reminding myself that I've invested a lot of work in this body, and I'm not giving it up without a fight!Liz Ash"Sometimes I make healthier choices like ordering a salad, but sometimes I approach a good meal at a fun new restaurant as though calories aren't a thing, and it's heaven. I enjoy my friends and go with the flow for an evening, and I appreciate and value every second of it.""Then I get back on track the next day."While the physical aspects of a weight loss journey are clear to the human eye, there are certain internal factors still to be sorted out with time. Liz says, "There are physical, emotional, psychological, behavioral, and identity-related by-products of being overweight that you still have to sort out even once the number on the scale tells you that's not who you are anymore,"She describes the mental side of the journey saying, "I'm working hard to be patient with myself as I learn and grow, and it's not always easy." "At the end of the day, I have to keep reminding myself that I've invested a lot of work in this body, and I'm not giving it up without a fight!”Don't forget: prioritizing mental health is also important Liz Ash was catalyzed by the very thought of walking into her high school reunion, with all of the eyes of her peers on her, focusing on her weight. While this launched her onto an incredible weight loss journey, it also allowed her to recognize the journey she still had to take with her mind.When we experience that moment where we say ‘enough is enough’ with bad habits, we are often looking for physical results stemming from mental changes. And when we experience success and see those results come to life, we often still have to allow our minds to catch up.No matter what your health goals, prioritize what your body and mind needs in order to achieve them. Be kind to yourself along the way and exercise patience above all else. Success doesn’t happen overnight but embarking upon the path towards success can. You can wake up one morning and decide to change your life for the better any day of the week.No matter what your reason, or what your turning point, if you're walking on a path towards better health that also makes you happy, continue walking. And make sure to pause and enjoy the journey along the way.More inspiring stories:At 311 Lbs, She Decided to Put Her Son First And Changed Her LifeAt 300 Lbs, She Completely Transformed Herself By Sticking to One VisionWoman Went from “Morbidly Obese” to Losing 100 Lbs against All OddsHer Husband Cheated on Her – So She Lost a 100 Lbs and Turned Her Life Around

At 300 Lbs, She Completely Transformed Herself By Sticking to One Vision
Exercise

At 300 Lbs, She Completely Transformed Herself By Sticking to One Vision

We all look forward to different milestones we hope to enjoy in the future. For some it is the excitement of a graduation day, while for others it is the dreaming of finally becoming a homeowner that acts as a primary motivation to create change. For Jessica Messina it was the envisioning of her wedding day that prompted a 145 lbs weight loss transformation journey and complete lifestyle change.When Jessica began college in 2012, she weighed 300 lbs. She tells POPSUGAR of that moment in time, “that’s when I really knew I needed to change how my life was going.” Jessica's transformation started with one visionJess says, "Whenever that day comes, I want to look my best." She continues, "I don't want to feel self-conscious or worried about how I'm going to look in the pictures."Jessica Messina’s desire to feel like her best self on her future wedding day was not the only driving force for change. Jessica also really wanted to become a mother but feared that her weight would create complications.Jess says, “The sad reality was at 300 pounds, my cycle was irregular. I had high blood pressure and probably many other underlying issues that went undiagnosed." She adds, "One of my biggest fears was that I wouldn't be able to have kids if I stayed at that unhealthy weight, or I'd be high-risk and have a lot of complications."One of my biggest fears was that I wouldn't be able to have kids if I stayed at that unhealthy weight, or I'd be high-risk and have a lot of complicationsJessica MessinaJess decided to join a gym and lost a total of 70 lbs over the course of her college years."Losing weight in university was difficult," Jess explains. "I was always around high-calorie food, so it was tough to maintain my weight loss, and I ended up gaining some of my weight back." Then Jessica experienced a weight plateau until 2018.From 2018 to 2019 Jess changed her exercise routine after she got into bodybuilding and personal training. The change in her workout regimen would result in Jess losing another 75 lbs, leading to a total weight loss of 145 lbs overall.She doesn't believe in limiting herselfJessica’s success is rooted in the fact that she didn’t go the diet route, instead she sought to overhaul her lifestyle for a healthy one, eating everything in moderation.“I have never deprived myself or stopped myself from indulging in all foods. However, I was able to portion-control what I was eating, which allowed me to stay in a caloric deficit," Jess describes. "It's all about lifestyle changes."When Jess was focused on weight loss, her daily caloric intake was between 1,600 and 1,800 a day. Now however, Jess says, "Currently, I am consuming 1,800 to 2,200 calories a day, depending on my activity level for that day. My main goal is to gain muscle at the moment."Jess started out with just cardio, but after her weight plateaued, she knew that she had to change it up. Messina says, "Once I hit a plateau, I knew I needed to do something different. I knew I needed to increase my intensity and that's when I got into bodybuilding.”When Jess’ goal was to lose weight she was in the gym 5 times a week. Now that her focus is on bodybuilding, she has upped her gym time to 6 days a week. Occasionally, Jessica will even do two workouts in one day.Jess gets her motivation from helping others succeedHelping others motivates Jess along her journey now. Jess is inspired by her work as a personal trainer where she gets to help others lose weight and gain muscle. Most importantly though, she likes to show people that they are capable and worth the effort!Jessica’s transformation motivates her to stay on course. She says that, becoming “someone who has lost 145 pounds and is working toward living the rest of her life as a healthy and fit individual is something I am very proud of.”Jess has literally measured her success in many different ways, including inches. She proclaims, “I have lost a total of 93 inches off my entire body!"We are all human, and no one is perfect, but just remember what you're fighting for.Jessica Messina"I have gone from a size 22 to a size six in jeans, a 2X to an XS in shirts, and a size 24 to a size two in dresses. I used to be on the last hole of my Fitbit band; it used to be very tight on me, and I am now on the first hole."She also encourages taking photos of yourself along the way so that you can literally see the progress. Jess says, "Oftentimes, the scale doesn't move, but our bodies have changed drastically, so use other methods to measure success." Jessica’s advice to all of those wishing to embark upon similar transformation journeys is to “educate yourself.” She explains that understanding how the body works and what you need to do to achieve your goals is paramount for success on this journey.Figure out "why" you're doing this in the first placeDon’t worry if you feel as though you have strayed off course on a lifestyle transformation journey. As Jess puts it, "We are all human, and no one is perfect, but just remember what you're fighting for." She continues saying, "Maybe it's your kids, maybe it's to have kids, maybe you're competing in a show, or maybe it's to save your life. Only you can pick up the pieces, get back up, and keep on going!”Jess explains that above all, “believe in yourself and trust the journey!"Jess originally joined a gym and decided to embark upon her transformation journey with the mental image of feeling good as a bride. Now, as a result, Jessica Messina gets to feel good in her skin every day.What motivates one person may not be the same for the next person, but we all have the power to project forward toward the future. Envisioning ourselves where we want to be, and how we want to be when we get there is an important mental exercise for achieving our goals.Manifesting hopes and dreams begins with goal setting, and setting goals begins with seeing the future. Envision success and you are more likely to attain it. You dictate who you are in the future, and you always have the power to begin your journey towards becoming that person today.More inspiring stories: Woman Loses 210 Lbs After Major Wake-Up Call Involving Airplane SeatsWoman Went from “Morbidly Obese” to Losing 100 Lbs against All OddsWoman Who Didn’t Want To Be a “Fat Bride” Loses 135 Lbs – Shares Her 10 TipsMusic Producer Lost 143 Lbs And Is Now Living His Dream Life After Homelessness

Woman Told by Ex 'No One Wants To End Up With Someone Fat' Gets The Last Laugh
Uplifting News

Woman Told by Ex 'No One Wants To End Up With Someone Fat' Gets The Last Laugh

A car accident changed a Texas woman's life, influencing her to exercise and live a healthier lifestyle — all while proving her critical ex-boyfriend wrong.She was very hard on herselfHouston, Texas-based pharmacy technician Miriam Blanco remembers weighing 218 pounds and having very low self-esteem. Her boyfriend only made matters worse."I had an ex that would always tell me no one wants to end up with someone fat and that I was lucky he was even sticking around. I remember that stuck with me for a long time — sometimes it still gets to me. After he left, I was a depressed single mother of two," she told The Daily Mail.Blanco eventually left her ex, raising her two eldest children on her own until she met Jordan, her current husband. But she still remembers feeling down."I hated how I looked. I had very low self-esteem. I used to tell my husband if he left me for another woman I wouldn't be angry because I knew he could do better than me," she said.A scary car accident left her with back painBut then something happened that changed Blanco's life.She was driving when a truck T-boned her vehicle. She left the scene with a herniated disc and severe back pain. Doctors told her that she has two options: surgery with a 50/50 chance of success, or to live off of pain meds."At the time my girls were young. My two youngest were about two and four. Relying on pain meds was not an option," she told The Daily Mail.So her husband had a suggestion: try working out and strengthening her back."We signed me up to a gym. I was a bit self-conscious because everyone at the gym was beautiful to me. My husband said everyone is here for the same reason as you are. Everyone wants to be a better version of themselves and that's how it all started for me," she said.She started training her body and mindBlanco started to love working out and even hit the gym after 12-hour shifts.She also changed her diet, making sure to get enough protein, carbs, and fats — but she still says she eats pizza, burgers, fries, and pancakes."Losing weight has changed my life a lot. It's given me knowledge on making sure my kids also eat healthy, so they don't have health issues when they get older,' she told The Daily Mail.Blanco says she still struggles with negative self-talk, but now that she's been working on training her body she also wants to train her mind to be more positive.What's helped is seeing other people's transformations and how much she's inspired others."I've always wanted to be the face for mothers all around the world and show them having stretch marks can still be sexy. That's the reason why I keep working hard," she said. "I actually get a lot of positive messages from men. They actually tell me that they show their wives my picture to show them, 'Hey, she can do it, you can too."Blanco's advice is that "if you want this bad you'll do anything to get it," she said."Stop listening to others and get your s*** together and work your ass off and stop giving a s*** what anyone else has to say. You are doing it for you not for others."Miriam BlancoBe kind to yourselfCriticism about how you look can come from all kinds of sources, whether it's an ex-boyfriend, family, negative representations in the media ec. But the worst criticism is when it comes from within. If you're down on yourself, it'll likely cause you to eat more as a coping mechanism, and then you'll gain more weight and the vicious cycle continues. That's why it's so key to be kind and uplifting to yourself, as Blanco has learned. Her transformation proves that a transformation is possible if you want it badly enough — but also that no one should ever treat anyone like her ex treated her.More uplifting stories:Woman Lost 70 lbs And Turned Her Life Around After A Sudden Wake-up CallWoman Cruelly Teased By Bullies For Her Appearance Gets The Last LaughTwins Lose Over 250 Lbs Together By Supporting One AnotherAt 480 Lbs, He Received a Deadly Wake-up Call And Turned His Life Around

This Inspiring Woman Lost 100 Pounds After Health Scare, Achieved Her Longtime Dream
Diet & Exercise

This Inspiring Woman Lost 100 Pounds After Health Scare, Achieved Her Longtime Dream

Alisia McKennon had never made weight loss a priority, even as she struggled to keep up with her toddler.Her weight prevented from her realizing a longtime dream, but even then, she kept postponing weight loss. It wasn't until she had a health scare that she found her the motivation she needed to make a change.Growing up, McKennon was “always kind of curvy”After having her first child, she wasn’t able to lose the pregnancy weight and kept getting bigger.“With my son, actually I only gained about 20 lbs. during my pregnancy. But after, I gained 60 lbs.,” McKennon, 31, told PEOPLE. “I never stopped eating like I was pregnant. I just couldn’t get out of it.”As McKennon’s son got older and more active, it got harder for her to play with him.“I would be so out of breath trying to run around and catch him,” said the 31-year-old. “He’s very spunky, like most little boys, and I felt really bad that I couldn’t keep up with him. I would tell him, ‘Oh, it’s too hot outside, let’s go back inside,’ just because I was tired.”Sometimes I would cry about it and wonder, why did I do this to myself? Why did I get this big?Her dream was out of reachMcKennon’s weight was also getting in the way of her accomplishing her long held dream of military service.“I’ve always wanted to join the Army, and for my height, you have to be 158 lbs. to start basic training,” she said.That still wasn’t enough to motivate her to lose weight. Nothing was -- until a routine visit to the doctor’s office in December 2016 changed everything.I started to realize that my neck was getting darker, almost black“At my annual checkup, my doctor told me I now had high cholesterol, I’m possibly pre-diabetic and the black stuff that was growing on my neck was an early sign of diabetes. That woke me up.”She quickly made up her mind“I’m a Southern girl, so I love my biscuits and rice, and with WW I can have that, but in moderation,” said McKennon. “It was great because I had some good weeks, some bad weeks, but they always met in the middle, and I met my goal.”It wasn’t always easy, but she used the difficult moments to motivate her to keep reaching for her goal.“One time I literally cried in my car because I wanted a cupcake so bad,” she says. “I said I’m not going to get it, I’m going to do good. And I felt extremely proud of myself, because I finally didn’t give in.”Working out became her new part-time jobOnce she began to lose weight, she started building a new fitness routine. McKennon began by walking on the treadmill before upgraded to interval running.“I knew I was going to have to run in the military, so I built up my training to the point where now, I can run four or five miles a day and it’s nothing,” she said. “I treated working out like a part time job — my actual work schedule was from 8 a.m. to 5 p.m., and by 6 I had to be in the gym.”A dream achievedA little over a year after she started her transformation journey, McKennon reached her goal weight: 158 lbs.“That’s when I joined the military,” she says. “I weighed in and got processed through, and I was like, ‘Oh my god, I did it.”She went through a two-and-a-half month-long basic training and now works as a paralegal specialist in the army.“I feel so good, better than I could’ve imagined,” said McKennon. “If you asked me before, I would have never guessed that I would be at this point. I had some really, really dark times, and thought that this would just be my life.”“Now I’m happy. I can keep up with my son, he’s six years old now and we run together — it’s a really good feeling to be here.”More transformation stories:Jeremiah Peterson Lost 92 Pounds to Be a Better Dad and Take His Life BackJonathan Coronado Lost 175 Pounds to Donate His Kidney and Save His Little SisterShe Lost 100 Pounds in One Year by Discovering Her WillpowerJake Patricio Lost Over 100 Pounds by Channeling His Anger as Motivation

Determined Man Loses Over 100 Pounds by Channeling His Anger as Motivation
Diet & Exercise

Determined Man Loses Over 100 Pounds by Channeling His Anger as Motivation

Jake Patricio began his weight loss transformation after stepping on an industrial scale at work one day to find he weighed 349 pounds.Shocked by the number on the scale, he realized how out of control he had let his weight get and found the motivation to change his lifestyle.“I was just upset with myself for getting to this size and being so unhappy,” Patricio told Men’s Health. “I wanted to fix it.”Patricio had been in shape and played sports for most of his life, but after he graduated college, things started to change when his focus became his career.He quickly settled into a sedentary lifestylePatricio spent most of his time at work or at home, but his eating habits stayed the same. He kept eating like a college athlete and his weight crept up over the years.Doing simple tasks like climbing a flight of stairs became difficult and as his social interactions became fewer, Patricio’s mental health took a hit too. Channeling his angerAfter realizing how bad things had gotten, he was initially angry at himself but instead of beating himself up, he used his anger as a motivating force to lose weight.Patricio’s plan was to change what he ate and what he ate, so he began a three-phase diet transformation.During phase 1, he stuck to a strict keto diet. In phase 2, he switched to intermittent fasting and low-carb diet, and his efforts were paying off. Finally, in phase 3, he followed a low-carb 1,800 calorie diet “I kept telling myself I would only see results if I did what I could to stick to my plan,” said Patricio.And, he did. He started working out again, hitting the gym three days a week, and as his strength came back he started incorporating cardio into his exercise routine.Eventually, Patricio reached a plateau“I realized I stayed in shape in college because I played a team sport,” he said. Not long after, he started practicing with a local rugby team, which provided him with more steady cardio.The new activity was challenging, but he kept pushing forward.“Consistency is hard. There were days after work where I wanted to just lie in bed and sleep. There were also nights where I would lay in bed hungry,” said Patricio. “The only thing that kept me going was knowing I would only see results if I stuck to it.”Without a specific target weight in mind, all Patricio wanted was to get back into shape. Four months into his transformation, he went down a size in his belt, and then, another.With every milestone, his confidence improvedToday, Patricio’s lost over 100 pounds.“Mentally I feel much better and positive overall,” he says. “Physically I am less fatigued, and my strength has increased. I feel happier, I look better, but most importantly: I’m not done yet!"More transformation stories:Jeremiah Peterson Lost 92 Pounds to Be a Better Dad and Take His Life BackJonathan Coronado Lost 175 Pounds to Donate His Kidney and Save His Little SisterShe Lost 100 Pounds in One Year by Discovering Her WillpowerHow Tony Williams Lost 121 Pounds — and Kept It Off