A few years ago I found myself 25 lbs overweight. I was 43 years old and I was starting to be limited in the activities I enjoyed. I made a decision to return to the gym (VASA) after a 4 year hiatus. Here are a few lessons I learned:

1. When I went back, I had minor injuries within a few weeks. Sore knee (non surgically repaired one funny enough) and sore back. I went to a trainer at TOSH in Murray. They prescribed several exercises and provided great input. After following their rehabilitation program, I was able to workout/lift pain injury free after a few months. Returning to the gym might bring some initial pain and injury, be prepared to work through it.

2. Focus on flexibility and balance. In between sets, I spent time working on range of motion and flexibility. My surgically repaired knee isn't great (meniscus repair 5 years ago and ACL reconstruction 14 years ago) but range of motion as much better than it used to be. At this point I am striving to preserve the joint and maintain it through strength/lifting. Engaging in strength and resistance makes my knee so much better when I hike and jog and do the things I like to do.

3. Strength and resistance are key. At the time I returned to the gym, all of my exercise was cardio. I would hike or jog 3-4 times a week. Someone on Cougarboard called me out and told me to pay attention to those at the gym. Generally those on the cardio equipment, are not as healthy as those who are lifting and moving in other ways. I begin my gym time with strength/resistance training every time and then finish with cardio if I have time at the end.

I no longer lift heavy like I did 25 years ago. I focus on Reps and variance with different weights. I can lift more now than I did just after my mission but it's not about going heavy and getting bigger. It's now about functional strength and having my body feel it's best.

4. The sacrifice is not always easy but it gets easier. I was up at 4:30 am this morning. I was at the gym from 5-6:30 and at work at 7. When I work out consistently, my sleep quality increases dramatically. I have more energy and can sustain activity much better than 3 years ago and it's often on less sleep. When I can't wake up early due to family or church obligations, I strive to integrate something into my day. I loved the suggestion of walking or jogging while my kids are at a practice. I'm not too proud or embarrassed to be the guy over on the side doing push ups/sit ups/planks on the sideline though my kids for sure are.

5. Nutrition is key. When I returned to the gym, I made a decision to drastically reduce my sugar intake. I no longer drink soda or eat treats regularly. I will still partake on a special occasion but trying to limit my daily intake of sugar to less than 25 grams makes a huge difference. My joints and body ache more the day after I eat sugar like I used to. When I keep my commitment to exercise, it's much easier to look at my calorie/sugar intake and easily say no to a cookie, donut or soda.

Anyway, few thoughts and lessons learned. Focus on processes and you will find results.