Monday, August 7, 2017

GET MOVING! 4 easy steps on how I got off the couch and into the mud

I know what you’re thinking, here is another motivational fitness blog that tells me to exercise. Yes. That is correct.  As a physical therapist, I work with many patients that are recovering from an injury that requires surgery, an overuse injury or chronic pain. Counter too many beliefs, the number one reason I see a patient is due to chronic pain from being inactive.  WE ARE SUBJECTS TO OUR ENVIRONMENT!  If we sit for long periods of the day, we become restricted in this position.  Our hips become tight, our core becomes weak and our tolerance to physical activity dwindles. Think of it this way, your body is kinda like a car.  It requires routine maintenance or it starts to break down.

Before physical therapy school, I played college football.  During this time was in the best shape of my life.  I was working out 6 days a week.  When I was accepted into my physical therapy program in 2011, my body began to adapt to its environment.  Long school days with many hours of studying at night began to take its toll. Due to my schedule and long commute, I was unable to find the time necessary to stay in top shape.  My body began to change. I lost 35lbs in an unhealthy way.  I was 155lbs on a 6’1 frame at graduation (picture below) . My diet was terrible, my stress was extremely high and I my physical activity dwindled.  
After physical therapy school and receiving my license, I started to practice my trade.  During the first year as a licensed physical therapist, I became very comfortable and slipped into a state of laziness. I increased my social drinking habits and played my fair share of video games.  It was not uncommon for me to drink a 6 pack of beer and eat a take-out pizza every Friday night.  My weight slowly began to return to an unhealthy and out of shape 190lbs (picture on below).
At the end of this 2014, my friend called me and told me he achieved his extreme weight loss goal (refer to power of 225 Blog). Now, he wanted to run a tough mudder.  At this point I had no idea what a tough mudder was but I signed up anyways because that’s what friends do right? I figured it wouldn’t be hard to run a 5k in the mud.  Well, I discovered that I was wrong.  A tough mudder is a 12 mile run with very demanding obstacles.  I was not prepared to run 100 yards let alone a tough mudder. I knew at that moment I could either quit on my friend or start running.  I decided to run.


  • Starting:
    • Get off the couch! Plain and simple.  You cannot get in shape if you do not get off the couch.
  • Break your routine:
    • Some-one once asked me, “When was the last time you did something for the first time?” 
    • Find something your passionate about and work towards it.

  • Create a Goal:
    • Get SMART- Specific Measurable Achievable Relevant Time
    • Create short goals that will keep you focused and encouraged through small victories that will allow you to achieve the bigger picture.
  • Run: 
    • Just get moving! You don’t have to literally run. You just have to believe in yourself and start moving!

If you are having trouble finding the courage and you have know idea where to start? Subscribe today to my free mailing list for free up-coming webinars that will give you the tools you need to start moving!

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