At 50, I ditched my fear of the gym—now I'm just ONE pull-up away from changing my life forever!

Last year, I embarked on a transformative journey with a training and nutrition program, armed with zero experience and no expectations. As an American living in the Netherlands, I had always wanted to improve my health, but I never anticipated just how much my life would change in the process.

My introduction to fitness came through a recommendation from a colleague who spoke highly of Ultimate Performance's Amsterdam location and their trainer, Kon Konstantinos. Skeptical yet curious, I decided to give it a shot, despite my initial reluctance to commit to a long-term program.

Walking into the gym was intimidating. I had never truly engaged with a workout setting as an adult, spending most of my days at a desk, eating out frequently, and lacking any athletic background. When I met Kon, however, everything shifted. He asked me the crucial question: why did I want to pursue this? It was the first time I paused to reflect on my desires—not just for myself, but for those around me.

The Power of Trust in Transformation

What truly became a game-changer for me was the trust that blossomed between Kon and me from that very first interaction. I felt safe to be open about my fears, my knowledge gaps, and my struggles. It was this trust that motivated me to continue attending sessions, particularly in those early days when everything felt overwhelming.

Over the course of my first year, I lost an astonishing 114 pounds (52 kg). Initially, I could barely manage a supported split squat or an elevated push-up. Fast forward to today, and I can perform split squats with 44 pounds (20 kg) in each hand, execute weighted chest-to-floor push-ups, and I’m on the brink of achieving my first unassisted pull-up.

My fitness journey also highlighted the dual challenge of losing fat while building muscle—a goal shared by many fitness enthusiasts. In a recent discussion, Laura Hoggins, a personal trainer from FIIT, emphasized that while this goal isn’t easy, it is attainable with the right guidance and commitment.

I began to prioritize meal prepping simple, healthy options instead of succumbing to takeout. Alongside my workouts, I gradually increased my daily steps from an embarrassing average of under 1,000 steps to an impressive 15,000 to 20,000 steps. The most unexpected element of my journey was the unwavering support I received from Kon. His encouragement and belief in my potential were instrumental in my physical and mental transformation. It became clear that having a supportive figure who challenges you can make all the difference.

Drawing from my experiences, here are three key principles that helped me succeed:

Lisa's 3 Tips for Success

1. Break Your Steps into Tiny Chunks

Initially, the thought of achieving 10,000 steps felt daunting, especially given my long work hours. Kon suggested that I take quick walks around the block every time I had a snack. Those small 800-1,000 step loops added up quickly and didn’t require a significant time commitment. By the time my workday ended, I often had completed half of my step goal without even realizing it. I later started incorporating walks on weekends, exploring museums or cafes, making it feel less like a chore and more like a fun activity.

2. Keep Food Simple

Cooking was a foreign concept to me, having relied on takeout for convenience. The idea of meal prepping seemed overwhelming at first, but I realized I often ate the same unhealthy foods. So, I decided to find a few simple, healthy meals I enjoyed and repeated them until I got bored and switched to something else. This approach simplified meal planning and prevented me from straying off track. Keeping a stock of appealing healthy snacks also played a crucial role.

3. Eat the Elephant One Bite at a Time

Instead of fixating on the daunting goal of losing 114 pounds (52 kg), I focused on smaller, achievable milestones. For example, I aimed to lose 11 pounds (5 kg) by a specific date. These bite-sized goals kept me motivated and made the overall weight loss journey feel less intimidating.

My journey with fitness and nutrition has been one of immense personal growth. While the physical changes are evident, the mental and emotional transformations are equally significant. By establishing trust, embracing small changes, and seeking support, anyone can embark on their path to a healthier lifestyle.