Getting in shape is a commitment. With a family to support and a business to run, fitting in time for fitness took a backseat for Sean. But with owning his own fitness facility, being in shape was more than a want – it was a necessity. Find out how he got lean and is learning to balance it all!
My journey to becoming the example of true fitness began with my own struggle to find discipline in my personal development. In 2008 I became a firefighter and found a love for fitness and coaching others. Needing a second job, I decided to turn my love for fitness into a business.
While remaining a firefighter, and training clients on the side, I was in good shape but always a relatively small guy. In 2012, I left the fire department to pursue my business in fitness full-time. For some time I kept training hard but always struggled with discipline in my daily nutrition. Before I knew it I found myself working 15-hour days, five days a week, and 6 hours on my sixth day. As a husband and father, what little time I had remaining went to my family. My lack of self-care, self- discipline, and imbalanced priorities led me from fit to fat in a hurry.
In the fall of 2014, I was meeting with a parent of a potential high school athlete client. I showed him my facility, accomplishments, professional athletes I had coached, and more. The gentleman seemed to appreciate what was offered at my facility but he declined my services by saying, “I just don’t want my kid to look like you.” Ouch! That hurt like I was slapped by the right hand of God. I’ve always prided myself on my knowledge and coaching skills but was missing a foundational piece, my own personal health and fitness. From that point forward I did everything in my power to never hear an insult like that again.
I didn’t abandon everything else in my life, but I had to begin scheduling time for my own personal fitness. True transformation happens when realizing we can’t change on our own and that goes for coaches too! My coach kept me accountable to everything I ate and every weight I lifted.
For the first 9 months, I trained five days a week for 60-90 minutes. Each day I lifted heavy following a set, structured program. Two days a week I did 20-30 minutes of cardio. There were days I would get interrupted 5+ times, from phone calls or various business needs but I stayed until every rep on my program was complete.
The simplest way for me to stick to a plan and maintain my work schedule was to eat the same thing every day, preparing all of my food on the weekends. My diet was set in stone and I did not waiver.
Starting at 165lb with a goal of 190lb with a less than 10% body fat, I averaged 300g of protein, 350grams of carbs, and 100grams of fat per day. The key to ensuring success in obtaining this level of food intake was to weigh and measure every ounce.
Here’s my plan for those first 9 months…
Meal 1: 4 eggs, ½ cup oats, ½ cup berries, ½ tbsp organic coconut oil
Meal 2: 40gm protein shake, 1 tbsp natural peanut butter
Meal 3: 5oz cooked chicken, 1 cup brown basmati rice, 1 cup green vegetable, ½ oz raw almonds
Meal 4: 5oz cooked chicken, 1 ½ cup brown basmati rice, 1 cup green vegetable,1 tbs Kerrygold butter
Meal 5: 6oz ground beef, 6oz baked sweet potato
Meal 6: 40gm protein shake, ½ tbsp macadamia nut oil, 2 tbsp nut butter
It’s safe to say I was obsessed with my physical transformation. Looking like a completely different person at nearly 200lb, I still was not satisfied. Discontentment can truly become a poison if you aren’t careful. I found myself overly critical of myself and longing too much for the praises of others. There remained an ongoing struggle to find balance in my personal life between family, faith, my personal fitness, and business in fitness. It took personal heartache and finding what I call Capital T (Truth) to find some level of contentment and balance.
I continue to work hard in all areas. The last 4 months I have began leaning out more by increasing my cardio and lowering carb intake to less than 125grams per day. On a personal level, I still struggle to find balance in my work schedule but the other areas of my life have come full circle.
I can honestly say that the journey of transformation has been a wild ride. True transformation requires far more than physical change. Complete body, mind, and spirit transformation is something my wife and I have passionately dedicated ourselves to helping those we work with achieve. There are mistakes, struggles, and regrets that each of us carry. These are true areas of our lives but I encourage you to find quotes that speak “Capital T” about who you are and your future. Know your T and know that anything is possible for you!