It’s having an accountabilibuddy!

You know and I know that change happens in dedicated communities. AA, the Marine Corps, book clubs, and gym buddies are all examples of people who come to together in order to support and keep each other accountable to a new, higher standard. It’s FREE and it works. In fact, it works in our community, too: MyFitnessPal members who share their food diary with friends in the app lose twice as much weight as users who don’t share.

I stopped training people one-on-one a year ago in order to create small, dedicated communities that keep each other accountable and share the daily fight that comes with changing when change is hard—and my success a coach has sky-rocketed! I want you to find people to share that fight with you! Here are my tips for finding an accountabilibuddy.

1. Find the Arena You are not the only one struggling to put yourself out there and make hard choices. There are others out there just like you. People in the MyFitnessPal forums, your friends who are all sick of the endless yo-yo dieting, you can find the communities with the people “whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds,” to quote Teddy Roosevelt.

2. Let go of perfect Because it doesn’t exist. I’m going to get this out of the way now—you’re not going to be perfect. You’re going to struggle. “When we spend our lives waiting until we’re perfect or bulletproof before we walk into the arena… we squander our precious time. Perfect and bulletproof are seductive, but they don’t exist in the human experience,” says Brené Brown.

3. Be open Being accountable and being ready to change means being open. It means being open to eating new foods, trying new activities, and trying really hard to do something amazing in full public view. But that is the only way change happens. So be open to new friends. New ways of thinking. New ways of looking at yourself, your body, and your choices. “Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing,” says Helen Keller.

4. Prepare for adventure Risky, courageous, bold, and new, the journey you will take with your Accountabilibuddies will not be comfortable, but it will be well walked. Millions of people every year choose to change their health and lifestyle choices, and there are 65 million of them here on MyFitnessPal. “We have not even to risk the adventure alone, for the heroes of all time have gone before us… and where we had thought to be alone, we shall be with all the world,” says Joseph Campbell.

5. Offer to be someone else’s accountabilibuddy The scariest part of asking for help, for most people, is the fear of being vulnerable or appearing needy. So instead of asking for help, offer it. You don’t have to be a genius or a professional to be helpful. You just have to be a good person going through the same thing as someone else. “Docendo discitur [One learns by teaching],” says Seneca the Younger.

You’ve probably noticed that most of the suggestions I have made for finding your Accountabilibuddies are not external, but internal. That’s because I’ve noticed that most of the friction in finding people to help keep us accountable does not come from other people. Most people are more than happy to help, and we know where to find other people who share our struggles (hint: a lot of them have downloaded this app and will comment on this post… scroll down!). Much of what keeps us from finding the help we need, is that we simply never ask.

Sleep Showdown

Don’t you love it when science backs up what you’ve always argued as fact? A new study by bed manufacturer Eight has determined that mothers face more challenges sleeping than fathers do. We’re not taking sides, but this is one to bring up the next time the kids wake up at 4 a.m. (And don’t forget to educate yourself with our infographic on your sleep habits.)

Paleo Power

Takeout menu on the wall, what’s the trendiest diet of all? Paleo, according to delivery service GrubHub, which tracked its customer orders according to popular healthy-eating plans. Is this plan for you? Read our dietitian’s take.

I Dream of Cloud Eggs

Unicorn lattes? That’s so last season (and a little too controversial). The latest food trend is still pretty ethereal: cloud eggs, which are sweeping Instagram. They’re not easy to make (here’s how to do it, if you’re brave) but they sure look pretty. And the best part? They’re still healthy.

WATCH > ASK A TRAINER ABOUT ROUTINES

Like This Post, Lose That Pound

If you’re using MyFitnessPal to track what you eat, you’re utilizing what we think is the most powerful tool out there to hold yourself accountable and assist in your quest to lose weight. But many people are using Instagram to supplement — and in many cases, replace — their food diaries with photos of what they eat. A new study by the University of Washington backs this up and weighs the pros and cons of relying on the popular social media platform to track your intake.

Exercise Is Brain Power, Too

We read about studies all the time that claim running helps you live longer or regular exercise maintains memory. What about all of them rolled into one? A pair of studies finds aerobic exercise is good for your brain, period, in a number of ways. So get moving already!

You’re An Animal, We Swear!

Go ahead, let that bomb slip. We won’t judge. A new British study suggests swearing while you exercise can increase your performance. How? That profanity-laced tirade may help you push through your workout. &@%*!

This Runner Is No Croc

OK, let’s get this straight: At MFP we recommend supportive, well-constructed footwear when you run a race. But we’ve still gotta give it up to this teenager who finished a half-marathon in Indianapolis wearing a pair of crocs … in 72 minutes.

READ MORE > WE TRIED BARRY’S BOOTCAMP — HERE’S WHAT YOU SHOULD KNOW

So Hot in China

Marathons are the latest thing in China, according to this report from NPR. The proof? The world’s most populous nation is scheduled to host more than 400 this year; that’s up from just 22 in 2011. It’s even pushing to be included in the World Marathon Majors circuit.

Mighty (Marathon) Mouse

There’s “couch to 5K” and then there’s GW1516. In a study by biotech firm Genentech, mice given this particular compound ran 100 minutes longer than a control group. It’s not a quick fix, nor has it been tested in humans, but the hope is that the scientists eventually can synthesize the compound into a drug that helps people who have heart conditions or other issues with exercise.

Hold That Pose (and Hold My Beer)

Last time around, we told you about the strange trend of goat yoga. This time, it’s beer yoga. Which is … exactly what it sounds like, according to GQ. It may surprise you to hear this trend originated at Burning Man. Just kidding — you’re not surprised.

As a personal trainer, I hear people express (or accept) this popular concept without a second thought. But if you said “I practice working out,” people would be very confused.

There is something about yoga that allows us to approach it as a lifelong practice; we somehow know we can continue to improve ourselves through yoga forever, without reaching an end or conclusion. I think this has something to do with yoga’s origins in Eastern traditions. Yoga’s ancient spiritual roots seem to make people more forgiving of some of its less tangible aspects. For example, if a yoga instructor tells us that we store a lot of emotion in our hips, it may not occur to us to ask what that means or how anyone could know that. By contrast however, if a Western medical doctor shared some of the physiological specifics of running intervals or doing deadlifts, you might be tempted to ask for evidence—like solid research—that backs the claim.

I propose we start thinking about our workouts the way we think about yoga. Why? I’m glad you asked.

Internal Motivation vs. External Goals

For many people, practicing yoga has as much to do with mental and emotional goals as physical ones. Because yoga encourages the practitioner to remain present, pay attention to her or his breath, and check in with her- or him- self, yoga provides a workout for the mind as well as the body. In short, for many people, the purpose of doing yoga is doing yoga.

In stark contrast to this “the-process-is-the-product” understanding of yoga, we tend to view traditional ways of working out as a means to some other specific end. Being a trainer, I can tell you that most people work out to see aesthetic or performance improvements (and those goals are usually about creating body composition changes). Just as often, fitness is seen as a way to improve the quality of another aspect of life, like lifting luggage, playing with kids, walking up stairs, or carrying groceries. Very rarely does someone improve their fitness in order to be better at the experience of fitness.

Placing the fitness focus on external goals, as opposed to the internal experience of exercise, makes working out seem more like a chore—a step that must be accomplished to get what we really want, as opposed to an experience or a reward in and of itself. There’s nothing wrong with having external or aesthetic goals, but in my experience, most clients who are able to find true, long-term success also tend to fall in love with the process itself.

The “About-to-Die” Factor

Yoga encourages practitioners to check in with their bodies’ limitations so that poses, though potentially challenging, remain physically attainable for the practitioner without causing injury or strain. Good, old-fashioned fitness, on the other hand, currently has a terrible (and inaccurate!) rap for being so hard.

I’ve had clients complain to me after a great and productive workout that they didn’t feel like they were going to puke—as if that’s a bad thing! Marketing, media, and sports folklore would have us believe that if a workout doesn’t make us feel like we’re about to die, then we aren’t working hard enough. Aside from the fact that this is absolutely not true, it also makes the idea of working out extremely daunting and unmotivating.

There’s No Such Thing as “Right”

Add to the equation the fact that fitness has relatively recent Western roots, and you can see why we tend to be more exacting in our desire to do fitness “right.” It seems like we’re more forgiving with yoga. In fact, part of yoga’s appeal might be that because we don’t fully understand how it affects us, we can’t pursue doing it “correctly.” All we know is it’s been around for thousands of years, it challenges our bodies and minds, and it feels darn good.

But in Western science and medicine, we are taught to expect black and white answers. All my clients want to know the exact right way to do things, the exact right combination of exercises, and the exact right eating plan. I assure you: There is no such thing. But that doesn’t stop marketing and media from inundating us with claims of “scientifically proven” ways to lose weight or get shredded fast. (Insert eye roll here.)

Bonus: Meet Your Goals and Maintain Your Gains

If your goal is to get stronger, protect your joints, maintain fat loss, build lean muscle mass, increase balance and mobility, and improve your cardiovascular system, then consistency over the long term is much more important than intensity in the short term. Going really hard and then quitting for a while is the opposite of what you need.

Approaching fitness as a lifelong habit—a continuous, fluid practice—will not only protect you from things like overuse injuries and other ailments that come with doing too much too soon. It will also bring you closer to your goals and allow you to maintain the results you work so hard to achieve

Practice Makes… Even Better Practice

So why does any of this matter? Would approaching fitness as a practice actually improve anything? I think so.

For one, calling something a practice takes the pressure off doing it perfectly. What if not doing it “right,” (missing a lift, having an unexpectedly slow and difficult run, etc.) was just part of getting better at fitness? Thinking you have to do something perfectly makes it more likely you won’t do it at all. I often see clients approaching fitness with the idea that they must succeed in a specific way, and it inevitably leads to them feeling like failures—all it takes is one not-so-great workout to leave people unmotivated to try it again. On the other hand, “practicing” something seems harmless. Fun, even! I think approaching fitness as a skill to be developed and improved would increase the likelihood of people getting started, while increasing motivation for continuing.

The future of the fitness industry should be anti- fast results and anti- instant gratification. We should be approaching the weight room as a place to learn skills that we can practice and improve, month after month, year after year, forever. There is so much joy to be had in fitness, so many different ways to progress, and so much pleasure in movement and overcoming obstacles.

So, let’s start approaching fitness like we approach yoga. Let’s take our time to learn the basics before moving on to the hard stuff. Let’s aim to be constantly improving and taking on new challenges, and pushing our limits. Let’s celebrate our victories in the gym, not just on the scale, and let’s do it for the simple reward of using our bodies for something challenging and wonderful.

—Jessi Kneeland for Greatist

We asked thousands of current users on Facebook, “What advice would you give someone who’s just getting started with MyFitnessPal?” and the response was incredible. More than 1,200 of you shared your motivational advice, helpful tips for daily logging, and success secrets.

The resulting list of insider tips is great for newbies and long-time MyFitnessPal users alike. It will help you make the most out of the program, so you can reach your daily eating and exercise goals—fast!

1. GET IN THE HABIT OF TRACKING EVERYTHING

• “My motto: You bite it, you write it.” —Cara M.
• “If you stay within your allotted calories, are consistent, and track everything you eat, you will lose weight!” —Paula F.
• “Every day. Every meal. Just keep tracking.” —John D.
• “Track everything! The good, the bad, and the reallllly ugly.” —Jodi B
• “Track it before you eat it! You may change your mind.” —Elaine B.
• “Don’t eat your next meal until you have tracked your previous one.” —Jessica P.

2. SET REALISTIC GOALS

• “Make small goals. Every small goal reached helps you get to your ultimate goal!” —Jennifer T.
• “Don’t try to change everything at once. That can be too overwhelming. Baby steps.” —Connie D.
• “Only record your breakfast. Do that for two weeks. Then start doing lunch, and so on.” —Stephanie L.
• “Even if you only find time to track one meal per day it will raise your awareness, which is always a good thing. Just start somewhere and stay with it.” ­—Cori Y.
• “Make little changes rather than trying to do everything at once. Be patient and trust the process.” —Jamie G.

3. BE HONEST AND CONSISTENT

• “Be honest about every nibble, taste, and bite. You’ll do better because of it!” —Victoria C.
• “It’s so eye-opening and easy to make changes once you’re completely honest with yourself.” —Jessica M.
• “If you aren’t honest, you can’t learn.” —Jennifer E.
• “Be honest with yourself. You can’t pretend you didn’t eat something and still expect to lose weight.” —Blythe E.

4. MAKE FRIENDS IN MYFITNESSPAL

• “Seek out friends with similar goals.” —Elizabeth C.
• “Get friends to join—seeing everyone’s progress helps push you in the right direction.” —Jessica C.
• “Add friends. They’ll keep you honest and motivated.” —Liz F.
• “The more people you have doing it with you, the more involved you get, and the better you do.” —Jamie W.

5. VISIT THE MYFITNESSPAL FORUMS

• “Post topics and ask questions in the forums.” —Holly M.
• “Read the forums for recipes.” —Danielle F.
• “Use the forums—there is lots of valuable info and support!” —Karen D.
• “Use the community to give you the courage to do what you need.” —Ian F.

6. FIND THE BARCODE SCANNER

• “Learn to love the barcode scanner.” —James N.
• “Scanning product barcodes helps a lot to get exact portions.” —Judy L.
• “Barcode scan where you can. It’s easier!” —Kerry V.

7. USE THE CHARTS AND GRAPHS

• “The weekly nutrition summary is great to show you that you’ve done well over 7 days.” —Kerry H.
• “You can adjust your personal intake of carbs, protein, and fats.” —Kimberly C.
• “Remember to hit the ‘Complete this entry’ button at the end of the day. Those numbers of what you could weigh in 5 weeks can be a real motivator.” —Camille N.

8. SET REMINDERS

• “Set the reminder setting on the app to help you be accountable for tracking.” —Holly F.

9. DON’T GIVE UP

• “Don’t be too hard on yourself if you have a bad day. Slip-ups happen and you’re doing something new, heading in the right direction.” —Lynne P.
• “If you go over your calories, don’t freak out or quit. Remember: tomorrow is a new day.” —Jodi O.
• “Stick with, and don’t stress over bad days. Coming from a guy who has tracked 680 days in a row, and has lost 81 pounds!” —Kevin M.
• “Stumble, fall, but don’t ever quit. You are worth it!” —Rob T.
• “Be patient. Rome wasn’t built in a day.” —Allison D.
• “When you hit the wall where you stop losing weight, don’t give up. I went almost two weeks without a single pound. Then I started losing again. It’s a process. You have to stick with it.” —Kevin L.

10. CELEBRATE!

• “Celebrate the small victories because every change is worth celebrating.” —Jennette S
• “Celebrate when you make progress.” Glenn S.

Did we miss anything? What would you add to this list? Let us know in the comments below.

“His nickname growing up was Scientific Ty,” jokes Chris Schutte, who’s known Paoletti for 20 years and used to be roommates with him, but now lives next door.

Fortunately, for 32-year-old Paoletti, his love of science was instrumental in his weight-loss efforts, helping him lose more than 100 pounds by testing new techniques and diets and finding what worked best for him: his own personal science project.

“My entire life I’ve been overweight and never really thought about it,” says Paoletti. “It’s just who I was.”

Schutte thought the same thing: Tyler was always just Tyler. Even now that Paoletti’s gone from 270 pounds to 169 pounds and put on muscle from lifting weights, friends don’t realize how much weight he’s really lost until they see old pictures. When Schutte’s daughters see those old photos, they refer to him as “the old Uncle Ty” — a guy who is a far cry from the new Tyler.

Paoletti remembers a point, about eight or nine years ago, when he did lose a little weight, tried to eat “slightly” healthier and occasionally ran on the treadmill, but he got injured, lost momentum and stopped paying attention. He admits it might have continued like that, but remembers getting out of bed one day about a year ago and everything hurt. He could feel his body deteriorating. “This can’t be healthy,” he thought, “not at 31 years old.”

He pinpoints that day as the turning point on his weight-loss journey — the first day of his most important science experiment.

Once he made the decision to get healthier, it simply became a science and math problem. In his free time, Paoletti started doing all the research he could. He’d read up on different weight-loss theories and diets, visit forums and look at data. He found MyFitnessPal and loved the math element of tracking calories and macronutrients. The app turned the endeavor from an abstract, vague idea about losing weight into a concrete plan with numbers and graphs.

“I liked the idea that everyone is their own science project,” says Paoletti.

At first, he just tried to eat healthy here and there and get on the elliptical at the YMCA. During the summer of 2016, he rode bikes with Schutte and their friends, who all live near each other. But when he began tracking calories with MyFitnessPal, he was finally able to make a plan and things really got going.

“It was the details and numbers that really sparked his interest,” says Schutte.

To find the best approach for his body and lifestyle, Paoletti tried different diets, closely tracking the numbers and macronutrients. When he didn’t feel well after a few weeks, he looked at his history in MyFitnessPal and saw he hadn’t eaten red meat and was low in protein. A bonus of tracking everything, he says, was he started realizing how much he was eating and how big his portions were.

As Paoletti continued mountain biking with his friends, he lost a small amount of weight, “but I looked in the mirror and I was still the same person,” he says. After more research, he decided weight training would help him change more than just the number on the scale.

In December 2016, he started lifting — of course, only after more research on proper technique and standard lifts. He watched videos, learned about progressive overload and downloaded a training program. Because he was “luckily” undertrained and overweight, he says, he was able to see big gains right away. He had also found his passion and something to look forward to.

From there it was trial and error — more like a science project. Once he started lifting, he wanted to put on muscle and still lose weight, so he had to experiment with finding the right blend of nutrients, proteins, carbs and fat. For Paoletti, it wasn’t just about losing a set amount of pounds, but about being a different person. After his beginner gains, he hit a plateau, struggled with some injuries, adjusted his diet and did more research. Now he’s back in the gym, gaining more strength and losing even more weight.

“I’m someone who gives 110%, does all the research, looks at all the angles,” he says.

Paoletti is so happy with his success that he wants to share his story — and all that research. On October 15, he outlined it all in a Reddit post. Now that he’s lost 100 pounds, can squat 244 pounds and deadlift 340 pounds, he wants to help other people reach their goals and invites people to reach out to him. He’s changed his whole life and found new motivation, so it’s not surprising he constantly gets asked for the secret behind his success.

But the answer isn’t what people expect or want. According to Paoletti, there isn’t a secret. When people ask, he tells them he’ll help set them up calorie tracking and meal plans. The rest is up to them

“You can’t just sit around and wait for motivation,” he says. “You just have to do it.”

Upgrade to Premium and join Tyler and more than 1 million MyFitnessPal Premium members. 

Meet Ashley Marsh, a mother of four in Rhode Island. Ashley’s wedding day in 2013 was the starting point to turn around her weight problems and become healthier. Fortunately, for Ashley, her transformation wasn’t an individual journey. From daily walks with her daughter to celebrating weight loss milestones with her husband, the entire Marsh family has joined her in the commitment to better health.

“I’m proof that no matter who you are, you can change your life.”

Ashley’s story perfectly embodies the power in our community, proving that all you need to create a better life for yourself is a desire to succeed and a commitment to putting in the work. We are committed to telling your victory stories, so be on the lookout for more motivation and encouragement.

Every dreamer deserves support. Discover inspiring tips, tools and stories of dreamers like you to help kick-start your own dream pursuit.

Done something awesome yourself or know someone who has? Share your personal victory (or someone else’s) for a chance to see your story here. These are real stories from real community members, so we want to hear from you and help celebrate your accomplishments.

READ MORE VICTORIES

> From Overweight Smoker to Boston Marathon: Lori’s Transformation
> Getting Back on the Bike: How Tracey Changed Her Life After an Accident
> 1,055 Days & Counting: Carla’s Unstoppable Run Streak

Be a beginner Not being able to run an entire mile the first time you attempt to run is perfectly normal—and I promise, no one is judging you for it. In fact, you should be proud you’re even trying. You’ve got to start somewhere, so why not accept your newbie status and plan to take walk breaks on your first few jogs around the neighborhood. Then give yourself time to build up your endurance and distances.

Back off the speed Unless you’ve got a sponsorship deal with a major sports brand, running fast isn’t really necessary. And it might even be preventing you from actually enjoying the run. Try running slower, at a pace that allows you to speak in full sentences, and see how your body reacts—your breathing will feel more natural, your joints won’t start aching as quickly, and you might even find yourself smiling out there.

Set small goals See that telephone pole at the end of the street? Run to that, and then pick your next target. Creating small goals within your workout keeps it interesting, and feeling those little twinges of achievement can help you enjoy running more. Today the next mailbox, tomorrow the finish line of your first 10K!

Enjoy being alone The kids aren’t around, your boss isn’t standing over you, it’s just you, your running shoes, and the road. Thinking of your run as “me” time will help you see it as a special event, one you’ll start looking forward to.

Find a buddy Pounding the pavement with a friend can make all the difference. You can encourage each other to get going, commiserate on the hills, and chit-chat your way to the finish. And making a plan to meet someone for a run can give you a little extra motivation to get out the door. (Find more tips on running with others here.)

Make the miles matter When the personal benefits of running (weight loss, improved cardiovascular health, reduced stress, etc.) aren’t enough to get you to pick up your feet, consider running for a cause. Sign up for a 5K that raises funds for a nonprofit organization, or download an app like Charity Miles, which lets you earn money for a charity of your choice with every step you take.

Listen to music Studies show upbeat tunes can distract you from physical exertion and even get you to push a little harder. (Songs between 120 and 140 beats per minute have the biggest impact.) Just be smart about your headphones—only use them in safe, low-traffic areas and keep the volume at a level that allows you to still hear what’s going on around you.

Track your success Feel like you’re not getting anywhere? Try logging every run with an app like MapMyRun, RunKeeper, or Runtastic. You’ll be able to look back and see how far you’ve gone—and how much faster you’ve gotten along the way! Keep track of your routes and see if you can do the neighborhood loop faster next time, or increase your distance by tacking on an extra block or two.

What helped you learn to like running (or any other form of exercising)? Share your tips in the comments! 

If you didn’t, you aren’t alone. According to surveys, 92% of Americans never achieve their resolutions. The good news is that doesn’t mean you should stop trying. There are more successful ways to channel that newfound inspiration you may be feeling at the start of a new calendar year.

Make your resolutions more likely to succeed this year with these four simple tips:

1. Create an action plan for the year.

Decide on one big-picture goal for this year, and write it down. Next, pull out your calendar and work backward with small steps that will need to happen each month before you can reach that long-term goal.

For example, if your goal for 2016 is to lose 30 pounds, try breaking down that larger and often intimidating goal into smaller, more manageable pieces. Each month, break your weight loss down into more realistic and manageable goals. If you look at each month, knowing you only have a weight-loss goal of 2.5 pounds, you may be more likely to achieve your long-term goal for the year.

2. Make a vision board of your resolutions.

Let pictures tell your resolution story for 2016. Get creative with magazines: Cut out pictures, quotes and numbers — anything that inspires you and gets you excited about the year ahead. Hang it up someplace in your home where you will see it every day, and update it throughout the year to help you stay motivated and on track with your daily and monthly goals.

3. Write a letter to yourself and seal it, to be opened next New Year’s Eve.

Compose the letter as if you were writing to a dear friend, telling her about all of the things you would like to see her do in the next year. Be sure to use encouraging language, and include a paragraph on how proud of her you will be for achieving her goals for the year. You can also do this online, to be emailed to your future self on a date of your choosing.

4. Set yourself up for success.

Get clear about what you are willing to do — and what you are not — to achieve your goals, and then create strategies around these parameters.

For example, if you hate to run, but you think training for a half-marathon is your ticket to losing weight, you may be setting yourself up to fail! Instead, find a better strategy to get to your weight-loss goal. Maybe you really enjoy walking instead. Why not put together a great walking program for yourself, or consult a professional for help?

Once you have your plan in place, download your favorite audiobooks or playlists to your phone, buy a new pair of sneakers, give yourself a gold star on your calendar after each walk — whatever it takes to keep yourself motivated and excited about participating in (and sticking with) your system.

Try putting a few of these tips to good use, and — who knows? — maybe next year you will be a part of the 8% of Americans who can say they accomplished their resolutions.

Wishing you a very happy, healthy new year, everybody!

Need some extra help achieving your goals this year? Check out my “Walk STRONG: 6 Week Total Transformation System.” This all-new, low-impact program has everything you need to succeed, including online support and accountability. Save 20% when you use the exclusive MyFitnessPal promo code “3Z74EZAT” at checkout on Amazon.com.

Much like his father, Henry had been heavy for most of his life, with a steady weight gain that became more pronounced as he headed into high school years. Because of that, he struggled with confidence issues and low self-esteem.

To make matters worse, he was watching his dad’s weight surge — along with the types of problems that obesity can bring. At just 5-foot-2, his father was nearly 600 pounds at his heaviest when Henry became a teenager, and that caused issues like high blood pressure, severe sleep apnea, chronic knee pain and pre-diabetes.

“My dad passed away because he was obese, and I swore I would never let that happen to me,” he recalls. And although he had made this promise to himself, it was difficult for him to actually make any major shifts in behavior to change the situation. When he stepped on a scale right after his high school graduation, the number was like a splash of cold water.

“To my disbelief, I was 240 pounds, and immediately I thought of my dad,” says Henry. “That was exactly half his weight when he died. It felt like a turning point. I could either go down the path he did, and keep gaining weight, or I could go in the other direction. I knew if I didn’t change something soon, I was going to end up like him, and I didn’t want to put my family and friends through that.”

Thankfully, he chose the healthier route.

His first changes were to start drinking more water and eating food he believed to be more nutritious, but after months of that strategy, his weight didn’t budge. After adding exercise to his routine and getting more focused with his food, Henry managed to gain some traction and lost about 40 pounds, but he still felt like his results could be even better.

Feeling frustrated, he started researching more exercise options and food plans, and came across a bodybuilder on YouTube who talked about MyFitnessPal. When he heard more about food tracking as a way to lose fat and gain muscle, he immediately wanted to give it a try.

After downloading the MyFitnessPal app, he was surprised by how easy it was to use. He especially appreciated the barcode scanner and the frequent notifications and tips to help him stay on the right path.

“Because of the app, I started to see results in a much shorter amount of time,” he says. “And it really helped with some of the challenges that came up along the way.”

These challenges included ditching his beloved soda in favor of water and balancing work with exercise. He also recalls feeling a lack of support from some family members, but even that was eased by seeing his progress and connecting with the MyFitnessPal community.

Since starting his journey with MyFitnessPal in January 2018, Henry has lost 100 pounds — and has noticed much more than physical changes.

“Finally, I feel like I’m learning to love myself and to have confidence,” Henry says. “If I had to give advice to anyone starting out where I did, I would say just stick with it. You didn’t gain the weight overnight, so it won’t come off overnight. But if you’re consistent and focused, you can get there.”

The champ went seven years without losing, from 2007–13 (indeed, he hardly endured a close contest) before stepping away from the sport entirely. His comeback fight went as well as he could’ve hoped with St-Pierre choking out Bisping in the third round of their match, a dominant return that has only increased anticipation for his next bout, a title reunification fight with interim champ Robert Whittaker. (Time and place TBD, as GSP is recovering from a neck injury sustained in the match.) Such was GSP’s return to form that the Canadian even received felicitations on Twitter from his countryman, Canadian Prime Minister Justin Trudeau.

We sat down with the fighter to find out how he trained, how nutrition impacts his fitness and how he balances exercise with recovery to get into championship form.

TRAINING AND NUTRITION

GSP compares training to sharpening a knife: Do too little, and you’ll be dull in the ring. Do too much, and you’ll damage the blade, leaving yourself overtired on fight day. Finding the right balance is key. How does he know when he’s achieved that balance? His coaches help, as does experience. “I’ve seen many athletes leave their career in the gym,” he says. “Because they make war in the gym [instead of in the fight].”

As for nutrition, it’s important to know GSP wasn’t just coming back from four years away from his sport. He was also moving up a weight class. To do this meant keeping a close eye on what he ate. Pre-workout, that included a BCAA (branched-chain amino acid) drink to help build muscle mass. Post-workout, his go-to was a protein drink with blueberries and almonds to help build lean muscle mass. All, again, to help him gain weight — the right kind of weight.

SPRINT ROUTINE

We caught up with St-Pierre during his final week of workouts, so he was already taking it a little easier to save himself for the fight. His routine is essentially a six-week program. During the first week, he starts with four 200-meter dashes, broken up by 90-second intervals of rest and then a 30-meter dash. Then, the next week he does three 200-meter dashes and two 30-meter runs, with 30 seconds of rest.

While a UFC fight is seriously intense, GSP only runs at about 85% to keep his legs fresh. He also does an extensive warmup routine. “Warmup has to be a lot longer than the actual workout because of the high risk of injury in track and field, because you’re going so hard,” says Mark Cerrone, one of GSP’s trainers. Keeping GSP’s body temperature and heart rate up, while keeping his muscles stretched out, is the key.

MUSCLE ACTIVATION THERAPY

At 36, GSP isn’t as young as he used to be. (Who among us is?) That’s why he goes in for muscle activation therapy once a week during training. It’s a unique form of preventative treatment where his muscles are massaged to smooth out inefficiencies that might cause GSP to overcompensate in his training, leaving him vulnerable to injury or a less-than-stellar performance during the match. “The body finds ways to move even if it’s not the right way to move,” says John Squicciarini of Montreal Muscle Activation, where GSP receives his therapy. If, say, GSP were to tweak his quad without noticing, his body would find a way to compensate, and that would be detrimental to his health and performance. Squicciarini helps make sure that doesn’t happen. He helps connect the muscles back to the nervous system, so they fire as they should. After an MAT session, GSP says “I feel more awareness of my body,” an awareness that ensures he stays in peak condition.

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MOTIVATION

Never underestimate the power of fear. “I perform the best when I’m under pressure,” says St-Pierre. “When I’m scared, and I’m on the edge. And now I feel very pressured, and very scared, and that’s good for me. If I didn’t have that fear, I should retire. It would mean that I don’t care. I care. I put a lot into this. I want to win. I cannot lose. I have to win.” And win he did…

A HALL OF FAME TRAINER NEVER HURTS

Freddie Roach is considered by many to be the greatest boxing trainer of all-time, and he’s recently translated his success to the octagon, training several top UFC fighters. Still, this was the first time he was actually in a fighter’s corner during a UFC bout. Asked his opinion on GSP’s skills, Roach says “Georges is a little further along in boxing than most MMA fighters. But Georges isn’t just a boxer — he’s a complete fighter.”