or years, Gary had put his health on the back burner, allowing a busy family life and stressful career take center stage. He always told himself that he’d start working out “tomorrow,” or “next week,” or “next year.”

But, after someone close to him suffered (and, thankfully, survived) an early heart attack, Gary realized he couldn’t wait any longer. It was time to reassess his priorities and make changes to his lifestyle immediately—no more waiting for someday.

Here’s how Gary adjusted his diet, took responsibility for his health and created new habits for his whole family along the way.

GOALs

Gary’s primary goals were to lower his blood pressure and improve his overall health. “My cousin was only 44 when he had his heart attack and I knew that I’d be next if I kept up with my current habits.”

With some guidance from his physician, Gary put together a plan to improve his diet, build strength and lose thirty pounds.

Knowing that he couldn’t make these changes alone, Gary asked his wife if she’d be on board for pursuing a healthier lifestyle with him. The next week, they both joined Fit Factory and agreed on a meal plan and cooking schedule that would help them eat healthier together.

Here’s how Gary planned to support his health and reach his goals:

• 1x week, complete strength training sessions at Fit Factory with his wife

• 2x week, complete a moderate cardio workout, at Fit Factory or at home

• Stay active on the weekends (i.e., bring the dog to the park, take walks together, or go for a bike ride)

• Limit consumption of unhealthy fats and red meat and focus on eating more fruits, veggies and healthy whole grains

With this sustainable plan, Gary was ready to adjust his habits and (finally) make his health a priority.

REASONS

With a history of heart disease and obesity in his family, Gary had known for a long time that he needed to overhaul his diet, start making exercise a regular part of his routine and stop making excuses.

After years of putting off these important changes, his cousin’s shocking heart attack was the reality check that motivated Gary to take action.

“Finally, it sunk in that going to the gym wasn’t just about getting a six pack or losing a few pounds—it was about protecting my health and that’s a big deal.”

Armed with heavy motivation and a solid plan, Gary was ready to make his health the priority that it needed to be.

EXCUSES & CHALLENGES

Any major lifestyle change brings challenges, obstacles and excuses, right? For Gary, his biggest struggle came in the form of his new diet.

“I’ve eaten a bowl of ice cream every night for almost ten years...changing that isn’t easy!”

Gary has found that preparing meals ahead of time helps him and his wife stay on track with their new habits. Also, instead of cutting out fatty desserts and red meats completely, he eats two small portions each week. He’s also discovered that his evening workout sessions help him to unwind and decompress after a long day at the office. Win-win!

Although Gary thought his new exercise routine would be a challenge, it’s been an easier transition than he expected.

“Honestly, I thought I would feel out of place at the gym, but Fit Factory has such a friendly and welcoming environment. I’ve never had someone push me to better myself before... Fit Factory has been that support for me.”

SUCCESS STEPS

Gary wanted to implement a fitness routine that would be maintainable—this was a lifestyle change, not a quick fix. With some advice from one of our personal trainers, he created a simple plan that fit his goals, his schedule and his one request: no group classes. “My wife loves yoga, barre and even kick boxing, but I prefer to zone out and exercise by myself.”

The workout plan:

• Moderate Strength Training: 1x/week (machines, weights, and bodyweight exercises)

• Moderate Cardio: 2x-3x/week (treadmill, elliptical, or stationary bike)

• Weekend Exercise (walking, jogging, hiking, or biking)

Gary is three months into his new lifestyle, and he’s not turning back.

“I can’t believe what I’ve been missing all these years.” 

He feels stronger and more energetic and he’s already lost fifteen pounds. Most importantly, he knows that he’s investing in his long-term health. Keep it up, Gary!