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  1. Fitness Trainers: How They Can Help
    Sunday, August 30, 2009
  2. Life is busy, and then you get sick! Plus some meal ideas
    Wednesday, August 05, 2009
  3. Managing Stress and Staying Focused
    Friday, July 24, 2009
  4. Welcome
    Tuesday, July 07, 2009

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Fitness Trainers: How They Can Help

Welcome back

This week I have our first guest for  David Kawahata is my trainer at Fitness MD and agreed to answer some questions regarding the benefits of having a trainer, how to help focus your workouts, and what motivates people to improve their health and fitness.  I wanted to ask David some questions that might help others understand how they might go about starting a fitness routine that will work for them and that they can stick with.

My first question to David was simply:  What are the advantages of having a personal trainer versus starting a fitness routine ...<< MORE >>

Life is busy, and then you get sick! Plus some meal ideas

Welcome back!

Last week I discussed the stress that was ongoing in my life and how it had managed to sneak into my fitness routine and slow down my progress towards my ultimate goals.  So to get back on track, I set out a few goals to accomplish knowing that you can't lose the 100th pound until you lose the 99 that precede it.

A review of my fitness goals from last week:
    1)  Hit the gym 4-5 days:  I went to 
Fitness MD Monday (tough fitness club legs workout), ...<< MORE >>

Managing Stress and Staying Focused

stress is coming from family, work, finances, illness, a relationship, school, or an upcoming big event, it is something that will disrupt your life.<< MORE >>


Welcome to ‘My Fitness Journey’
This blog is about my continued journey towards a healthier me – a healthier weight, a healthier diet, and a more active and enjoyable lifestyle.

I invite you to tune in each week to this blog.  My goal is to provide a weekly recap to the activities that I did, exercises and workouts especially, how I felt, how I coped with my feelings, the foods I ate and meals or recipes I tried.  If I can encourage some of you and make it easier for you to transform your lives, then I feel I have succeeded.

From time to time, I’m going to have some guests on my blog – my wife will chime in from time to time to give a mom/wife/woman’s perspective.  Also, I will be doing some Q&A’s with my trainers at the gym I belong to, Fitness MD, as well as some other folks in the fitness and nutrition world.  I invite you to follow along regularly and submit comments or questions that you would like answered, either from me or from my guests.  The format may change over time, but at the least I hope to provide some useful information so you can see that all it takes is a little bit of will power and desire and you too can improve your lifestyle.

So who am I anyway?   Hi, I'm Dave!  I'm just your average mid-30s dad (to two lovely daughters aged 4 and 1) who found himself not too long ago well over-weight and seemingly resigned to living out his life as such.  I had all the symptoms – trouble sleeping, low energy, hard to find clothes, couldn’t fit into booths at restaurants, needed seat belt extenders on airplanes, etc.

I was stuck in that cycle – too tired to work out, too painful to walk distances, too out of shape to jog yet in desperate need to do all of that.  I thought I had a well-balanced diet – deli sandwiches couldn’t be that bad for you and I really didn’t eat a lot of sweets.  Cheese was my one main vice.  I didn’t over-indulge (or so I thought).  Yet slowly the pounds were gained and the shirt and pant sizes increased.  I tried traditional gyms only to be frustrated with my abilities and slowly I stopped going.  I tried diets only to quickly stray from them.  I volunteered to coach soccer as a means of being active, but having one hour practices twice a week wasn’t enough exercise.  If any of this sounds familiar, you are not alone.  My story is shared by millions of folks around the world.  For people like us, something about our lifestyles has to change eventually.   For me, it finally did.

After the birth of my second daughter, I realized I couldn’t keep up with both kids.  I wanted to play with my older daughter but didn’t have the stamina.  Realizing that not only was I missing out on such precious moments now, I grew concerned that I would miss out on a heck of a lot more if I didn’t change my habits.  This is when I started to see the advertisements for Fitness MD – a gym that promised to make me accountable and help me change my habits.  Fitness MD was so bold as to offer a guarantee.  Their program seemed just different enough, that I convinced my wife to go check it out with me, and our lives changed for the better.

So what has been my progress?


I joined Fitness MD in June 2008 – but a work project and my own questionable commitment found me pretty much with zero progress 6 months into my membership.  Why?  I wasn’t going to classes, I wasn’t tracking my meals or calories, and I was falling into my same trap.  Then David, my trainer, got a hold of me and things quickly changed.

On February 1, 2009, I weighed 355 lbs, could barely run a few hundred feet, and felt miserable.  With a renewed commitment, working out 4-6 days a week, logging my meals and my calories, and taking my weekly weigh-ins seriously, I made outstanding progress.

My initial goal was to lose 50 lbs by the time I went on vacation in early June, and I am proud to say I reached that goal.

Today, about 6 months after I started my serious commitment to the gym under David’s watch, I have lost almost 60 lbs.  I have dropped a shirt size and 2 pants sizes and I went nearly 3 months without even having a single soda.  These days I can jog 2 miles fairly easily.  I have steadily improved upon all of my monthly physical assessments (a mix of strength and endurance tests and a timed 1 ½ mile run).  Today I enjoy playing with my two girls and have plenty of stamina to go around.  I enjoy hearing comments from friends, family, and co-workers about how good I am looking – especially from those who don’t see me that often.  The most important progress beyond better health?  I FEEL good about myself and my confidence has increased!

So what is my new goal?

This blog is called “My Fitness Journey” for a reason – I am not done yet!  Sure, I’ve lost about 60 lbs, but I still have about 40 lbs to go.

More importantly, I want to ensure that this is a lifestyle change that sticks.  My main goal is to reach a weight around 250 lbs and keep it that way.  To do that I have to continue to adjust my workout routines to one that I can sustain while still working full time and parenting full time and doing thing I enjoy some of the time and having a piece of pizza and a beer every once in a while, etc.  This is not an easy task, but I am committed to making it happen.  I hope you can join me as I find my way and hopefully you can learn something too!

YES!  You can do it too!

Yes, you can DO this!  For me, a commitment to improving my health has not been easy, but at the same time, it has been a lot easier than I could have imagined.  The hardest part is staying focused and committed to improving my life.  I use many forms of motivation:  my kids, my wife, faith, the mirror, the scale, and of course it also helps that my trainer stays on me (thanks big D!).  So I encourage you, find your motivation (and it may change over time) and get to it.  Start slow if you need to but be committed!  This blog is free to you and meant to help you see what the daily and weekly grind of losing weight and improving your life is like. 

Of course, you should always consult your physician before embarking on any diet and exercise program.  I also highly recommend finding a personal trainer or a situation similar to what I have found with Fitness MD.  The reason I recommend this is that you have a resource that is keeping you accountable and molding your workouts based on their expertise.

Obviously this arrangement costs money, and in these lean times, believe me, I know this doesn't come easy.  So if don't have the financial resources, let my blog be a free one!  By doing many basic things (sit ups, push ups, jogging, climbing stairs, etc) you can get yourself going.  But I encourage you, please log in each week for I will post the types of workouts I am doing along with my meals and ideas.  I will talk openly about overcoming tough weeks due to illness, soreness, or stress.  So, I hope to hear from you - and share your progress and ideas! 

Congratulations!  Today is the first day towards a healthier you!

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