What motivates you to work out? To get fit? To show up for yourself day after day?
I’ll be honest—I’m still trying to figure that out. Motivation has never come naturally to me. I don’t bounce out of bed ready to hit the gym, and even on days when I have every intention of working out, the couch or the warm bed or some “urgent” task usually wins. Like most people, I struggle with consistency. I struggle with momentum. And I struggle with the daily discipline it takes to truly transform your health.
But here’s the part that encourages me: even with that inconsistency, I’ve still managed to bring my weight down to 263 pounds. That tells me something extremely important—I can make progress even when I’m not perfect. And that single thought has become one of the biggest motivators I have.
Facing the Holiday Season—and Staying on Track
Now we’re heading into the holiday season, a time filled with food, travel, gatherings, work craziness, and every imaginable temptation. It’s the season when self-discipline matters the most, right when it feels the hardest.
My goal is simple and clear: I want to step on the scale on the morning of January 1st, 2026, and see 255 pounds.
That’s eight pounds from where I am now. Totally doable—but only if I stay focused, mindful, and willing to push myself more than I have in a while.
How I’ve Lost Weight Without a Perfect Workout Routine
People assume weight loss only happens with intense gym sessions and strict routines, but honestly, my progress has come mostly from tightening up my eating habits:
- Portion control has been huge for me. I simply eat less.
- I’ve naturally drifted into eating two meals a day, which works well for my schedule and hunger levels.
- I focus on more protein, especially at breakfast and dinner—eggs, chicken, Greek yogurt, turkey, cottage cheese, fish.
- I’ve sharply reduced fast food runs (those add up fast).
- I’m trying to make soda an occasional treat instead of a habit.
- And my job helps. On certain days it’s physical—lifting, walking, moving equipment. Even when I miss a gym session, my body isn’t totally sedentary.
This combination—small daily choices—has nudged the scale downward, even when my workout routine hasn’t been perfect.
Remembering What Worked: My Summer Routine
This past summer, I actually found a rhythm that I enjoyed. The key? Keeping workouts to around 30 minutes. Short enough to avoid dread, long enough to feel productive.
My weekly split looked like this:
Monday & Thursday — Chest, Shoulders, Triceps
Tuesday & Friday — Legs, Back, Biceps
I kept the strength work simple:
- 2 sets of 10–12 reps per exercise
- Then a 15-minute treadmill walk to finish
- Weekends were for longer outdoor walks or a 30-minute cardio session at the gym
Not complicated. Not intense. Just consistent—and honestly, it worked. I felt stronger, lighter, and more energized when I stuck with it.
Now I’m ready to reclaim that feeling.
Getting Motivated Again: Finding My Why
Motivation can’t be borrowed. It can’t be faked. You eventually have to find something inside yourself that matters.
Here are a few “whys” I’m leaning into:
- I want to feel lighter and more athletic when I swing a golf club.
- I want to prevent injuries and stay mobile as I move through my 60s.
- I want to wake up with more energy—not stiffness, not regret.
- I want 2026 to be the year I truly take control of my fitness.
And maybe the most important one:
I want to prove to myself that I can finish what I start.
Sometimes a single sentence can become your anchor. Here are a few I’ve been leaning on:
“Small steps are still steps.”
“You don’t need motivation—you need momentum.”
“Discipline is doing what you need to do, even after the feeling is gone.”
“Your future self is watching. Don’t let him down.”
A Simple Workout Plan to Rebuild Momentum
Here are some fresh mini-routines I’m going to rotate in—stuff that keeps things interesting and doesn’t overwhelm me:
1. The 20-Minute “Get In, Get Out” Strength Routine
Perfect for days when I think I don’t have time.
- Push-ups (modified or wall if needed) – 2×10
- Lat pull-down or band rows – 2×12
- Goblet squats – 2×12
- Dumbbell shoulder press – 2×10
- Biceps curls – 2×12
- Triceps rope pushdown – 2×12
Finish with a 10-minute treadmill walk.
2. The “No-Excuse” Home Routine
Zero equipment required.
- Bodyweight squats – 2×12
- Wall push-ups – 2×12
- Standing band rows (or towel rows) – 2×15
- Step-ups on stairs – 2×10 each leg
- Planks – 20 seconds × 2
3. The 30-Minute Cardio Power Walk
Outside or treadmill:
- 5 minutes warm-up
- 20 minutes brisk walk
- Last 5 minutes: slow down, breathe deeply
This is underrated for fat loss. A consistent walking habit has helped countless people lose real weight.
Eating Tips to Help Hit 255 by the New Year
These are simple, realistic, and don’t involve dieting misery:
1. Make protein the focus of every meal
Aim for:
- Eggs or Greek yogurt in the morning
- Chicken, turkey, or fish at dinner
- Cottage cheese or a protein shake when needed
Higher protein = less hunger.
2. Drink a full glass of water before each meal
It naturally reduces overeating.
3. Pre-decide your holiday indulgences
Give yourself permission for certain treats, but plan them. Eat slowly. Stop when satisfied.
4. Keep nighttime snacking under control
Even cutting out one nightly snack can save 200–400 calories a day.
5. Keep soda as an occasional drink
Not a daily one.
6. Track weight weekly, not daily
Watch the trend—not the fluctuations.
Reclaiming My Fitness Journey
I know I need to get excited about working out again. I know I need to reconnect with the part of me that wants to feel stronger and healthier. And I know that hitting 255 pounds by New Year’s isn’t just a number—it’s a sign that I’m moving in the right direction.
This next stretch isn’t about perfection. It’s about showing up, little by little, until I rediscover the spark I had this summer. And once I get that spark back, the rest of 2026 can truly become my year of better fitness, better energy, and better health.
I’m ready.
And I’m getting there—one workout, one meal, one choice at a time.