3 Years On

Three years ago, on Valentine’s Day, my life changed in a way I never saw coming.  In January 2022, I contracted Covid, and it nearly wiped me out hitting me hard physically, mentally, and emotionally.  I remember lying there, struggling to breathe, feeling weak, and thinking, Is this it? Is this who I want to be? 

I’ll let the picture at the bottom speak for itself.

That was my wake up call.  As I started to get better I looked at my current situation.  I was sitting at just over 24 1/2 stone (343lbs / 155.5kg) carrying over 11 stone (70kg) of excess weight, and my body was paying the price.  I knew something had to change.  Not tomorrow, not next week, but right now.

Fast forward to today:  According to my Withings scales, I’m 82.8% muscle, 12.6% body fat, training six days a week, benching 112.5kg, and stacking 190kg on my legs.  But more than that? I’m alive, healthy, and thriving.  And I got here by living by three simple words:

DEFINE. dial. do.

This became my motto, my mindset, and my way of life.

DEFINE: Set Your Goals & Own Your Why

When I started, I had to get brutally honest with myself.  What did I want?  Losing weight wasn’t enough.  I wanted to be stronger, healthier, and in control of my life.  I wanted to be the best version of myself.

Covid forced me to face the reality of my health, and I made a promise to myself: I would never take my body for granted again.

I defined my goals in a way that meant something real to me.  I wasn’t just trying to “lose weight”, I was fighting for my future.

DIAL: Focus on What Matters

Once I set my goals, I had to dial in my habits.  I stopped chasing quick fixes and started focusing on consistency, not perfection.

• I changed my diet, but I didn’t starve myself.  I started following a Slimming World plan with set meals for the first 2 months.  This gave me the ability to understand more normal portion control and help regulate my eating.
• I walked.  I walked a lot!  Then I started jogging… then running… then I slipped, so started the gym – but fitness was clearly a key part of my journey.
• I didn’t let distractions or setbacks knock me off course.  Shit happens.  Yep, I said it.  You will face hurdles along the way.  Your job is to either jump over them, or if you can’t jump over them, run through them.

There were days I wanted to quit.  Days I felt like I wasn’t making progress.  But I kept showing up.  I didn’t need to be the strongest or the fastest, I just needed to be better than yesterday.

My routine was just walking at the start.  1km turned into 2km, then 5km, then 10km… you’ll be surprised at what that level of walking can do for your body.

DO: Show Up, Every Single Day

At the end of the day, it all comes down to action.  Motivation driven by fear got me started, but discipline kept me going.

Some mornings, I didn’t want to go walking in the cold, wet British weather.  Some nights, I wanted to eat everything in sight.  But I had made a promise to myself, and I refused to break it.

The key isn’t feeling motivated every day, it’s showing up anyway.

Now, three years later, I’m lifting weights I never imagined possible.  112.5kg on the bench.  190kg on my legs.  Six days a week in the gym – still without a structured program, but pushing my limits nearly every session.  But more than that, I’m in control of my life.

If I Can Do It, So Can You

Three years ago, I never thought I’d be where I am today.  I never imagined I’d enjoy training, feel strong, or be able to push my body beyond what I thought was possible.

But here’s what I’ve learned: Your past does not define your future.

Covid nearly took me out.  But instead of letting it define me, I used it as fuel to rebuild myself.

Wherever you are right now, just know you are not stuck.  You are one decision away from changing your life.  Define your goal, Dial in your focus, and just Do the work.

Because if I can do it, so can you.  Your future self is waiting, go chase it down.

As promised: