12 - Stories of Transformation: Larry Dukes, 105 lbs Lost and Going Strong

12/12/16 • 38 min

On the 12th episode of the Fitlandia Podcast Christa sits down with Larry Dukes to discuss his story of fitness transformation. On discussing his tipping point, Larry talks about how he reached a peak weight of 315 pounds, but didn’t even realize how big he’d gotten. After a trip to Thailand last year the heat started to get to him, and he wasn’t able to do some of the same activities that other people were. In November of the same year he was visiting friends in upstate New York when they got caught in traffic following a Giants game. As they tried to push their way into the train someone yelled “better watch out for the fat guy!” He turned and said the only thing he could think of which was “you’d better be careful kid ‘cause the fat guy is hungry.”

That experience stuck with him, and eventually he got home and it really began to sink in. He wasn’t able to wear a lot of the clothes, he had trouble fitting in airline seats, and his own weight was keeping him from doing things he wanted to do. His family had a history of Type 2 diabetes, but when a doctor diagnosed him with gout he decided then and there that something had to change.

See Ya, Sugar!

By January 14th he started, and the biggest thing was cutting sugar. He was drinking 64 ounces of soda a day, and decided to flip that relationship and replace that with 64 ounces of water. He got a Fitbit and became obsessed with it. From there he got rid of cookies, brownies, and sweets and completely changed his relationship with food.

“This is not a journey you can take with somebody else forcing you. It doesn’t matter who’s nagging you, if you haven’t bought into it nobody can get you in that frame of mind but yourself.” - Larry Dukes

Larry goes on to discuss his weight loss and how the initial wave of losing so much water weight was a great motivator. That slows down and plateaus, but he says instead of continuing to try to lose weight he focuses on maintaining that weight and lifestyle. There’s tons of great food out there that’s unhealthy, and he still enjoys them, but it’s now all about moderation. That’s key for him. It is about a healthy change, but “sometimes ya gotta eat Grandma’s cake.”

The important thing is being able to maintain your choices. There’s all sorts of pre-packaged food diets, but what happens when you have to go to a party, or a restaurant, or stop your subscription? Are you going to be able to do that? You have to make smart changes that you know you’ll keep. Food is still going to be a part of your life, so make sure it’s a change you can make.

Larry’s life has changed since that diagnosis, he’s lost 80 pounds, his resting heart rate and cholesterol are way down, his blood pressure is impeccable, and his gout is nearly gone. His doctor is “jumping up and down” with his changes. Larry is now feeling better with himself, feeling better physically, and feeling better emotionally. His story is a prime example of seeing a change that needs to be made and committing to it wholly. Change is possible, you just need to want it.

Ready to learn how you can make your own transformation? Visit www.fitlandiafitness.com today and start your free trial. Podcast listeners using the code PODCAST at checkout get 30-days FREE and 10% off for the life of their membership.

See Ya, Sugar!

Previous Episode

11 - New Year's Resolutions Part 3: Get in a Good Mood for Resolutions.

On this episode of the Fitlandia Podcast we’re looking forward to 2017 with this third installation in our series on New Year’s Resolutions. Joined by Rebecca Van Damm of Food Mood Coaching, this episode focuses specifically on getting yourself into a good mood for resolutions.

Starting Small New Year’s Resolutions tend to bring mixed emotions, we’re part excited for a fresh start, but also pessimistic because it’s a system that has not worked in the past. Rebecca’s number one tip is to keep it simple. People have a tendency to want to overhaul their entire lifestyle, but trying to do so much in such a short period of time just means it’s that much harder to achieve, and also that much easier to give up when you hit a bump. Instead she advises people to look deep within themselves and find your own intrinsic value, the thing that will make you a little happier. When you knock that out, then you move on to the next thing. It’s about working toward enjoyment. “When people focus on having more fun, especially when it relates to diet, exercise, and lifestyle, they’re going to get a lot farther than if they were trying to relegate themselves to practices they don’t enjoy.” - Rebecca Van Damm Rebecca goes on to list some other small tips related to food and movement that are simple and easy-to-execute. If you want some ideas for simple resolutions, these serve as a great starting point.

Eat breakfast
Drink water
Sleep
Nutrient-dense meals
Cooking at home more

Receptive to Change

Another thing to notice is how you’re consuming your food. After talking health tips Rebecca brings up the fact that being mindful and enjoying your food slowly is paramount. Additionally, noticing what else you're consuming while you eat is important. You’re putting your body into a receptive mode when you’re eating, and everything is being digested, experiences, conversations, media, etc. so when you’re putting your body into that mode, make sure it’s something that’s supportive and positive.

On Compassion

Whenever New Year’s comes around, there are also a lot of resolutions naysayers, people that say they never work, or complain about the influx of people at the gym. Harnessing that power of intention is a beautiful thing and only serves to build the greater fitness community. Embrace the fact that these people are trying to be as healthy as possible, be a part of their journey.

Rebecca says that it starts with self-compassion. If we’re attacking others there’s something deeper, some kind of shame point, something we’re not proud of. She asks the listener to notice those thoughts and look within themselves to find what that is. What is it that you don’t have compassion for? Where can you give yourself more compassion? It’s easier to have compassion for people around you when you have compassion for yourself. Love yourself where you are. You’re perfect, and whole, and evolving into whatever goals you have. Be gentle with yourself and the body, and the mind, and the spirit that you are today. Embrace the fact that this is a journey over time. Rebecca ends with one final bit of advice on upcoming resolutions: think of New Year’s Resolutions as a way to do something a little better, not a time to overhaul. Focus on doing better, don’t focus on trying to be better.

Next Episode

13 - New Year's Resolutions Part 4: Goal Setting With Carrie Billings

On the lucky 13th episode of the FItlandia Podcast Christa is joined by Carrie Billings of carriebillings.com for a discussion on goal setting. Carrie is one of the expert practitioners on Fitlandia’s site as a behavioral health counselor and a certified health and wellness coach.

Goal Setting

While some resent the idea of New Year’s Resolution quick fixes, there is simultaneously something beautiful about the collective intention to better ourselves. Goal setting is important because it’s having a plan. If a resolution is broad (eat healthy, lose weight) it is possible to get there, but planning it out in little steps is a necessity.

“Our goals can only be reached through the vehicle of a plan” - Pablo Picasso

When setting goals, it’s important to think about what you will do as opposed to what you won’t do. A goal like “I’m going to stop drinking soda” or “I’m not going to eat sugar” are very hard to measure, but even harder to stick to. Instead, Carrie recommends positive goals replacing “I’ll quit soda” with “I’ll drink a glass of water instead.” Don’t come into your new healthy lifestyle viewing it as deprivation, because that isn’t sustainable.

How Do I Make This Happen For Myself?

It’s easy to set goals when you’re excited, but if they’re vague and without planning, it can “fail” and lead someone directly back into their old lifestyle. There’s good in resolutions because they help you get in touch with what you want deep down, but they if they lack a plan then you’ll end up fumbling around. Asking ‘how do I make this happen for myself?’ is important.

Components of Effective Goals

Carrie follows the SMART Goal framework which stands for:

Specific
Measurable
Achievable
Relevant
Timley

Once you’ve set a goal it’s important to take a look at it and evaluate it based on your confidence that you can achieve it. The next step is figuring out how to improve your confidence in those goals you’re not sure about, and making sure you’re gentle with yourself, not beating yourself up if you don’t do something perfectly. The great thing is that once you start eating healthier and moving more, you’ll be amazed at how more efficient you are at all of your other tasks, and then you’ll be able to handle everything with more confidence.

Another strategy Carrie recommends is to have multiple timelines. Have a goal for where you’d like to be three months from now, and then set smaller weekly goals that will all help you get there. Reevaluating every week, enjoying something different, and feeling progress every time until you reach that bigger goal is the key to keeping your forward momentum.

Trial and Correction

One final piece of advice is to stay away from viewing our efforts as failures if we don’t reach our goals. Often people view goals and resolutions as trial and error when it should be viewed as trial and correction. Looking back at your challenges, seeing what worked, and what didn’t allows you the chance to rewrite it into something different and make it work for you.

“It’s a learning experience every week.” - Carrie Billings

Carrie ends on a note of bite-sized goals. She says starting small (but stretch a little bit) is the single best way to approach your goals. You don’t have to jump straight to running a marathon, a walk around the block is a great goal. Additionally, writing your successes down, and keeping yourself accountable to at least one other person are great motivators for keeping yourself going.