During my childhood, I had my fair share of ups and downs when it came to my body. I mean, who hasn’t, right? I vividly remember this one phase where I suddenly realized I wasn’t the same size as everyone else. It all started when my cousin started teasing me and affectionately (not really) nicknamed me “elephant.” But that wasn’t the end of it. On the school bus, there was this boy who took it upon himself to call me “chicken legs” because, well I’m black, so I had big thighs and skinny calves.

Yay me, I had just moved to a new state and started at a brand-new school, and I was already dealing with not one, but two new complexes about my body. Fast forward a couple of years, and I guess Mother Nature decided to throw in a growth spurt because, suddenly, I was being picked on for being too skinny and having an “awkward” shape. Apparently, I had no hips or butt, and some people even said I was shaped like a boy. The joys of growing up in the 90s.

Needless to say, I’ve never really had a positive image of myself. My weight has been a rollercoaster my whole life. I’d gain weight, lose weight, try to exercise, eat right for a while, indulge in some not-so-healthy stuff, and then repeat the cycle. It’s been a journey, to say the least.

Fast forward to 2020, I was 40, 50 pounds overweight, and recently diagnosed with non-alcoholic fatty liver. I thought to myself, what if I am not here for my family like my parents? Both of my parents passed away in their 60s, and it wasn’t looking good for me either. I want to be here to see my grandkids possibly even great-grandkids. So I decided to do something about it. It was time to take control of my life and put in the work to live the life I wanted.

So here is what I learned during my health and fitness journey.

Get your mind right

Sometimes, we hold ourselves back from reaching our goals. Our mindset can be our biggest obstacle. We doubt ourselves and underestimate our potential. To overcome this, we need a positive and determined mindset. Reflect on your dreams and visualize achieving them. Imagine the satisfaction and fulfillment it will bring.

Long-term success requires effort and dedication. Don’t wait for the perfect moment; take action now. Getting fit and healthy takes more than just wanting it. It requires commitment, discipline, and consistent effort. Set realistic goals, create a plan, and stick to it. Invest time and effort into your fitness journey, and the results will be worth it.

When I am ready to make a change in my life, it takes me a couple of days to think about what I want and what it will take to accomplish it. It’s natural to take some time for reflection and introspection when starting a new chapter in your life.

Before making any significant changes, think about what you truly want and why you want it. Then truly understand the steps required to achieve it. Take this time to set clear goals, visualize your future, and devise an action plan. By doing so, you will increase your chances of success and ensure that your efforts are focused and purposeful.

Once I’ve got my mind right, I know I can do anything. Confidence and self-belief are powerful drivers of success. When you have a strong belief in yourself and your abilities, you unlock your full potential. Trust in your capacity to overcome obstacles and accomplish your goals. Remember that setbacks and challenges are part of the journey, but with the right mindset, you can overcome them and continue moving forward. Cultivate a positive attitude, celebrate your achievements along the way, and always keep your mind focused on the ultimate vision of success.

Start small

Rome wasn’t built in a day. You have to look at every goal in your life as a project, and you are the project manager. For example, if your ultimate goal is to lose 50 pounds, look at the big picture. What will it take for me to lose 50 pounds? Eat right, exercise, and reduce stress. Looking at everything in those categories can be overwhelming and stressful, and I thought one of the categories was to reduce stress.

So, instead of doing all of the things right out the gate, say we commit to finding ways to reduce stress. As part of my stress reduction journey, I committed to taking time at the end of each night and doing something for myself. So, I started a skincare routine. It was fun finding the products, creating a routine, washing off the day’s stress, at the same time building my skin (and myself) up for the next day.

Once I felt more relaxed, I started to want to take care of myself in other ways. With my fitness goals in mind, I added physical activity and a meal plan that I could live. I made small changes at first, like going for a short walk every day and replacing sugary snacks with healthier options. Gradually, I increased the intensity and duration of my workouts, incorporating strength training and a cardio exercise routine. As I became more active, I noticed that my stress levels decreased even further, and I felt more energized throughout the day.

In terms of nutrition, I focused on creating a balanced and sustainable meal plan. I incorporated more fruits, vegetables, lean proteins, and whole grains into my diet, while still allowing myself to enjoy the occasional treat. I also learned the importance of portion control and mindful eating, listening to my body’s hunger and fullness cues.

Throughout this journey, I realized that it wasn’t just about reaching a number on the scale, but rather cultivating a healthy and sustainable lifestyle. I focused on self-care, finding joy in the process, and celebrating small victories along the way. It wasn’t always easy, and there were setbacks and plateaus, but I stayed committed to my goals and kept pushing forward.

Remember, making long-lasting changes takes time and patience. Each step towards your goal, no matter how small, is progress. So, take it one day at a time, and embrace the journey towards a healthier and happier you.

Stay Positive

Whatever you do, don’t ever give up. One thing for sure is that if you give up, you will never achieve your goal, and that is a fact. It’s the tiny drops of water that turn into a puddle. You may not see the results right away, but small changes are happening internally that contribute to the process.

You have to remember that success rarely happens overnight. It takes time, effort, and perseverance to achieve your goals. Each step you take, no matter how small, brings you closer to your desired outcome. It’s like building a puzzle; each piece matters and contributes to the bigger picture.

I exercised regularly for three months but didn’t lose any weight. Even though I felt discouraged at times and wanted to give up, I didn’t let it get to me. I focused on the positive aspects, like feeling more energetic and getting stronger. The best part is that I improved my overall health and reversed my medical problems.

Never underestimate the power of small steps and consistent effort. Keep pushing forward, even when it feels challenging, and remember that success is a journey rather than a destination. Embrace the process, celebrate each milestone, and keep your eyes on the prize. You are capable of achieving great things if you believe in yourself and refuse to give up.

Be mindful of what you put into your body

I finally learned you can’t out-exercise a bad diet. Not from a lack of trying. When I started on this fitness journey, it seemed reasonable to assume that if I pushed myself during my workouts, I would be able to eat whatever I wanted without consequences. At least that is how it worked in my 20s. The idea was that by burning off the calories later, I would somehow offset the less nutritious choices. Alas, as I soon discovered, the human body doesn’t quite work like that, especially at my age.

I realized that exercise alone wasn’t enough. I learned the factors for a healthy lifestyle. It’s not just about counting calories, but about choosing foods that are good for you. Taking care of myself means making choices that support my long-term health goals. It’s about finding a balance and feeling good both physically and mentally.

Remember, taking care of ourselves is a lifelong journey, and it’s never too late to start. So, let’s embrace the power of nourishment and strive for a healthier, happier future.

Be Accountable

When it comes to accomplishing your goals and staying motivated, having an exercise partner or finding something that holds you accountable can make a significant difference. It’s essential to recognize that there is no magic pill or quick fix that will automatically make you want to do all the things you know you should be doing. Our brains have a tendency to revert back to what they perceive as normal, making it easy to fall into old habits.

There will undeniably be days when you simply won’t feel like putting in the effort. And that’s perfectly fine – we all experience moments of low motivation. However, the key lies in not allowing one day to turn into two, which gradually snowballs into a month or more of inactivity. Breaking out of this cycle requires finding ways to hold yourself accountable and to stay motivated over the long haul.

One effective strategy is to find an exercise partner who shares similar goals and can help keep you on track. Having someone to not only work out with but also to encourage and challenge you can be incredibly beneficial. You can push each other to reach new heights and celebrate achievements together, creating a positive and motivating environment.

Alternatively, if finding an exercise partner isn’t feasible, there are still other ways to establish accountability. For instance, you can join a fitness community or group, either in person or online, where you can connect with like-minded individuals who are also striving to lead a healthier lifestyle. Sharing your progress, challenges, and goals within such a community can provide a sense of camaraderie and support, making it easier to stay motivated and committed to your fitness journey.

In my personal experience, after making positive changes in my life and starting to prioritize my well-being, I found that my husband became inspired and decided to join me on this journey. He became not only my partner but also my accountability buddy. Together, we hold each other accountable, challenge one another, and support each other’s efforts to lead a healthier and more active lifestyle.

Remember, an accountability partner or a supportive community is just another tool in your arsenal to help you stay motivated and committed. By finding ways to make yourself accountable, you can create a positive and sustainable environment that will keep you on track toward reaching your health and fitness goals.

Everything I discuss here is something I have used to help me. My ultimate goal is for Breathe Chile to be a movement to help the world through mindfulness, physical fitness, and positive motivation. I hope you will join me on the journey!