Guest Post - 1 Meal 1 Workout

Today I'm welcoming Aaron from over at 1 Meal 1 Workout.

This is Aaron before.....

And this is Aaron after........

Aaron has been visiting my blog and I invited him over here to share his amazing story and answer some questions about his journey.  I think you'll be inspired!

What was your motivation to start a diet and stay on it this time?

Really 3 things came together to motivate me. I was 41 years old and in horrible shape. I was bumping 400 lbs, I was tired all the time, and just generally felt bad. My son's 4th birthday was coming up, and I knew that he was approaching the age where he would start playing sports. I had always dreamed of one day coaching his Little League team, but knew that the reality was that I wouldn't be able to in my current condition. On top of that, my employee physical showed that I was diabetic and had high blood pressure.

Lastly, my sister had passed away from lung cancer the previous December, and one thing kept going through my mind. My sister's health had been stolen by disease, and the ONLY thing that was really wrong with me was that I was fat and lazy. I decided that it was time to make a change and take my life back.

What do you do on the days when you really want to eat junk food?

Honestly? On those days I usually eat some junk food. I don't have an "official" cheat day. My basic philosophy is that I try to make the best choices I can at each meal, just taking it one meal at a time. If I really want a hot dog, I eat one. But there's difference. In the "old days", I would have eaten three or four!

Whats your favorite form of exercise or activity now?

Walking, running, and hiking! I run/walk (or rualk, as I call it) 3 times a week. As a family we try to hike any weekend that we can. I also do some push-ups and (assisted) chin-ups. One of my goals for the year is to be able to do 25 GOOD push-ups, and 1 good chin-up. I've never been able to do a chin-up in my entire life.

Do you use "diet" meals like Jenny Craig or "Weight Watchers" or have you changed your cooking methods to healthy alternatives?

My approach to food was pretty simple. I quit drinking sweet drinks. No more Dr. Pepper or sweet tea. We opted for whole wheat pasta instead of regular whenever possible, and just cut back on breads and simple starches in general. Another big thing I did was a simple rule of "no seconds". I had always been a "if seconds are good, then thirds and fourths must be even better" sort of guy. By cutting out the seconds, I created a clear boundary for myself, while at the same time didn't overly restrict myself as to the types of food I was eating.

How do you stay motivated?

A couple of ways.  I wear the same belt today that I was wearing when I started two years ago.  I've added about thirteen notches to it. Every morning when I put it on it reminds me of how far I've come, and where I started. Another thing that I did early on was to consciously make a paradigm shift in regards to exercise. Most of us, when we get up in the morning to go to work, if we're tired, maybe don't feel just right, we STILL go to work.  Why? It's our job. It's how we support ourselves and take care of our family. I decided that I was going to put exercise on the same level mentally as my job. If it's time to exercise and I'm a little tired, I still exercise. Why? It's how I take care of myself and my family. I don't give myself the option to just not do it.

What's the one food you still crave the most and what do you do when you crave it?

I'm a cheeseburger guy. Always have been. I still eat them, just not in the quantity that I used to. My standard McDonald's meal before was a double-quarter-pounder, large fries, and large Dr. Pepper. Now, if we end up at McDonald's (which we do, since my son is five), I get the small cheeseburger, small fries, and some kind of zero calorie drink. It's about 1/3 the calories of my "old" meal.

What do you do when you fall off the wagon for a few days?  (if you do)

The other day I was joking that had fallen off the wagon, been drug by it for a couple of miles, then the driver backed up to see what the noise was, ran over me, saw it was just me and took off, running over me a third time. We all have some days that are better than others. I've distilled my entire philosphy down to this:  "1 Meal - 1 Workout". What that means to me is that I approach every meal individually and try to eat the best that I can at that meal. Likewise, I approach every workout as an opportunity to be healthier. If I blow it at a meal, then I jump right back on it on the next meal. If I miss a workout, I don't use that as an excuse to miss the next one. Basically what this approach has done for me is take away the excuses and the reasons to procrastinate. The old "well, I blew it Friday night, so I'll just get started again on Monday." I did that for years, and Monday became next month, which became next year, etc., etc.

Talk a little about your podcasts.

So after coming up with this "1 Meal - 1 Workout" philosophy, I was really interested in trying to help other people. I wanted to see if what I had learned during my own journey would be transferable. I started blogging about it (something I had really done since the beginning), then I added the podcast in attempt to reach more people. My goal each week is to entertain, encourage, and educate. Mark and Don, my co-hosts, and I, interview experts in the field of health and fitness, talk about our own struggles and triumphs, and basically try to be another tool in the toolbelt of someone attempting to take control of their life and be healthier.

Are you still trying to lose weight or are you at the weight you want to be?

Right now I'm down 150 lbs or so, and I could probably stand to lose another 20 - 30 lbs. I was injured last fall and just recently have become healthy enough to be able to get out there and exercise like I want. I expect to burn that last bit off in the next three to six months. My real goal this entire time has been to be healthy, and I am.  My blood sugar is good, my blood pressure is good, and I feel great. I can run three miles at a decent clip and have the energy to go and do everything that I want.

Thank you Aaron for sharing a fun (love the 13 notches in the belt!) and inspiring true story.  It's heartwarming to me when I see people like you who have struggled with, and then overcome, their weight issues.    My mom always says that if my story can help just one person a day, I will have reached 365 people in one year.  It adds up!

Aaron will be featuring me on a podcast sometime in June.  I'll keep everyone posted on that so you can tune in and hear what we have to say.  It's sure to be exciting!  In the meantime, head over to Aaron's blog,
 1 Meal 1 Workout, for more diet and nutrition tips, plus a full line of podcasts that feature dietitians, nutrition experts, coaches and loads of good information!

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.