Turning Point

At 37, I was far from the person I am today. My daily routine revolved around unhealthy habits — smoking a few cigarettes during breaks, drinking regularly, and eating whatever was quick and convenient, usually fast food. Exercise was nonexistent, and I convinced myself I was just “too busy.” I had just been promoted at work and welcomed my second child, so life felt overwhelming. But the truth was, I lacked the energy and motivation to do anything about it.

Physically, I felt sluggish. My weight had crept up, my clothes were getting tighter, and even simple activities like climbing the stairs to the 2nd floor of our office left me winded. Mentally, I wasn’t in a great place either. I told myself I’d change “someday,” but that day never seemed to come. I felt like I was sinking, struggling to stay afloat, unsure if I’d ever break the surface.

Then, one small decision set everything in motion. I bought a smartwatch, thinking I’d only use it for notifications. But when I saw the step counter, something clicked. I felt challenged to move more. I started walking just to see the numbers go up, and that small change led to bigger ones. That’s when everything started to shift.

Small Steps That Later Changed Everything

• Quit smoking when sober — drinking made it harder, but I started cutting back.
• Walked more — a little at first, then more and more.
• COVID lockdown? Bought a bicycle.
• Walking turned into running (wow!).
• Started bodyweight exercises — push-ups, squats, nothing fancy.
• Built a small home gym — a couple of dumbbells, a mat, and zero excuses.
• Learned to swim — which later led to aquathlon competitions (yes, I surprised myself too).

Eating Smarter Just a Bit

• Fighting sugar everywhere  —  avoiding sugary drinks, reducing sweets, and choosing natural alternatives.
• Cutting snacks when drinking  —  no more late-night fast food after a few beers.
• Intermittent fasting — started small, then went up to 40-hour fasts just to see if I could (turns out, I could).

Motivation Fades, Habits Stick

• Drinking water first thing in the morning.
• After lunch walks, no matter how busy I was.
• 5 minutes of yoga or stretching before bed.

Where I Am Now

I’m not an elite athlete, a fitness influencer, or a nutrition specialist. I’m just a guy who tried and made small, realistic changes over time and, at 45, feels better, stronger, and healthier than ever.

Some Stats to Prove It

• Ran my first 5K at 38, a Half-Marathon at 42, and now training for a Marathon.
• Cycled 112 km (and back the next day) at 42.
• Started swimming at 38, and within a year, I could do 1000 meters in under 30 minutes.
• I went on my first hiking trip (40 km over two nights) at 43.

If You’re Just Starting

• Forget perfection  —  small changes add up over time.
• Start with something you enjoy  —  don’t force what you hate.
• Eat smarter, not stricter  —  better choices, not extreme diets.
• Be patient —  progress is slow, but worth it.

In future posts, I’ll share more details about everything I mentioned — how I trained, what worked, and what didn’t. Stay tuned!