Back at It — An Update
Let’s be honest — I haven’t posted in a while. No excuses. I just forgot.
Life has been busy. Between work, the gym, spending time with my wife, sleeping, and repeating that cycle — everything else fell to the side. I wish I could say I didn’t have the time, but the truth is, I did. I just didn’t make this a priority.
Losing Motivation, One Task at a Time
I’ve been in this strange pattern where I lose motivation for a lot of things I want to do:
Housework
Reading
Journaling
Keeping up with friends
Even just working on myself
I know all of these things are important — but my brain doesn’t seem to treat them that way. So I toss them into a mental box labeled “I’ll get to it later,” and misplace the key.
Where I Left Off
The last time I posted — back in late January — I was just starting Week 2 of my fitness journey. I was coming back into the gym with the intention of documenting the whole thing. Fast forward almost 7 months, and… I didn’t do that.
But I can’t change the past — all I can do now is recommit to using this space for the purpose I intended: to track my growth and keep myself accountable.
Mental Health — The Side I Don’t Talk About
Let’s start with the part I don’t usually share: my mental health.
Right now, I’m in the best mental space I’ve been in since... probably 2016. That realization didn’t hit me until I started feeling normal again — like I could take on the world.
And the one thing that’s made all the difference?
Consistency in the gym.
The gym became my therapy — a place to escape, de-stress, and grow stronger, both physically and mentally. After moving, switching jobs, and taking on the pressure of providing for my wife and our pets, that outlet was lost. My priorities shifted. I started focusing only on survival and stability.
But I needed more than that. I needed the gym back.
Physical Progress — Hard, but Worth It
Physically, I’m healthier now than I’ve been in nearly a decade — weird to say, since I’m only turning 33 this month.
The hardest part? The diet.
Cutting out almost all sugar, avoiding fast food (especially while working on the road), and building a meal prep habit wasn’t easy. But being prepared made the difference:
I cooked meals in advance.
I kept protein powder on hand for emergencies.
I tracked calories and made sure I hit my protein goals.
That calorie deficit was rough at first, but my body adjusted — lots of broccoli helped keep me full. Still, none of this would’ve mattered without the key habit that brought everything together:
Consistency in the gym.
5 days a week.
Cardio every day.
No exceptions.
By the Numbers
Here’s how far I’ve come in the last 7 months:
Starting Stats (January)
Weight: 210 lbs
Body Fat: 35%
Lean Mass: 136.5 lbs
Fat Mass: 73.5 lbs
Current Stats (August)
Weight: 187 lbs
Body Fat: 13%
Lean Mass: 162.7 lbs
Fat Mass: 24.3 lbs
Total Change
-23 lbs body weight
-49.2 lbs fat mass
+26.2 lbs lean mass
I’ve completely recomposed my body. This wasn’t easy. There were definitely moments where I could’ve devoured a gallon of ice cream — but I’ve done well keeping cravings in check.
The Path Forward
I’m proud of what I’ve achieved so far in my fitness journey. But like I said at the start — I haven’t done as well on the other goals I set.
That changes now.
It starts with this post.
One step at a time.
Motivation, for Me and for You
To keep myself motivated, I’m including some progress photos — not something I normally do. I’ve always avoided posting pictures like that because I don’t want to get sucked into social media. But I’m realizing this blog can be a great tool for accountability, reflection, and maybe even helping others.
So, if you made it this far — thank you.
This blog is mostly for my future self, but if anything I’ve said resonates with you, or if you’re on your own fitness journey and need help or encouragement — reach out. Leave a comment or message me. I’m happy to share what’s worked for me.
Let’s keep each other going.
—
Thanks for reading.
Transforming Myself: New Beginnings
It’s been 12 days since my last post, and this wasn’t a mere oversight or laziness; it was a deliberate decision. I needed this time to prepare for the upcoming week and last. It was worth every moment.
As I had mentioned earlier, this year, I set out to elevate my fitness goals to new heights. I’ve always created my own fitness programs, encompassing lifting, dieting, and cardio—or lacking thereof. However, the challenge I faced was accountability. While I was aware of my actions, I struggled to maintain consistency across all fronts. Everything had fallen by the wayside a few years ago, so I decided to address my habits one by one.
Initially, I focused on lifting, as I believed it would be the easiest aspect of my plan. The past year has been dedicated to consistent progress in this area. I knew that if I could instill the motivation to hit the gym regardless of the day’s circumstances, I could break through the initial barrier. At first, it was challenging, but I started small, committing to two to three days a week. I gradually increased my frequency, starting with two to three days, then four, and eventually reaching five days a week. While it took time, the foundation of getting in the gym was key, and I successfully achieved my goal.
My diet has always been the most difficult aspect to manage. I would start strong, but my love for food would eventually overpower my desire for a healthy diet. I would manage well for a month or two, then relapse. When I first started lifting 15 years ago, I consumed as many calories as possible because I was only 110 pounds and needed to gain weight. However, despite not being that old, I now have to exercise caution in my food choices.
Twelve days ago, I embarked on a program with a coach—a first for me. Not only will I have someone create a customized nutrition, supplementation, and workout plan, but I’ll also have someone I’ve admired since high school, Kris Gethin, as my coach. He’s an expert in helping individuals transform physically, mentally, and their lifestyles.
I started with his book, “Body By Design,” and I was instantly hooked. I followed his video trainers on bodybuilding.com and gained valuable knowledge, as well as physical size and strength. I even met him in person at the Olympia last October—a truly memorable moment.
Shortly after, I had the opportunity to become a client, and I jumped at the chance. This is the accountability I needed, and I didn’t hesitate to commit to it. The best part is being part of a community of Kris’s clients, where I can see their progress firsthand. These people range in age from my age to 60, which is incredibly motivating. It gives me a sense of community and accountability that I’ve never experienced before.
Now, I’m starting week two of my program. I’m meal prepping, hitting the gym, and doing cardio. It’s been a great first week, and I’m excited to see where this year takes me.
Goals Using SMART
I am not an individual that believes in the “New Year’s Resolution” mentality. There is data out there that shows that an estimated 88% of people who set a resolution quit within the first two to four weeks. Personally, I would rather set short term and long term goals year round rather than give myself a New Year’s resolution. This way I have milestones. I have accountability. I can set attainable goals within reasonable timeframes.
But what are my goals? Are they only fitness based? While fitness is my biggest passion that has been reignited over the past year, there are a few other areas of my life I have found passion in and created goals for myself. With my new goals, which I will go over here soon as to document and hold myself accountable to them, I want to start utilizing SMART Goals;
Specific: Clearly states WHAT my goal is
Measurable: HOW it will be measured
Achievable: Realistic, ATTAINABLE goals set in a specific timeframe
Relevant: Fits the PURPOSE of the goal
Time-bound: Clearly defined DEADLINE
What are my goals?
First, the fitness goals. I have always set small goals. Usually, these are adjusted based on how I look and feel in and out of the gym. My current weight, my current macros, caloric intake, and lastly what progression I am making strength wise in the gym on lifts. My current self is sitting around 205lbs daily, with an approximate body fat of 15%-18%. Let’s use SMART to show what my goal is.
Specific: Hit and maintain weight of 200lbs with a body fat of 13%
Measurable: Tracking weight and body fat using various tools: scale, body fat caliper, DEXA scan
Achievable: This is definitely attainable, as it is not drastic weight gain/loss in a short period of time.
Relevant: Being a fitness related goal, it fits the purpose.
Time-bound: 12 Weeks, starting January 13th to April 7th.
Ideally, this puts me on track for my end of year goal of 190-195lbs at around 10% body fat. With this said, I have always taken it upon myself to make a workout and nutrition plan for myself. To try something new this year, I have hired a very reputable Coach in the fitness industry that will keep me accountable, and won’t allow me to make any excuses, which I am excited for. What a journey it will be.
A few other goals of mine are not based around fitness, but life itself. One that goes hand in hand with the fitness part is healthy living. Eating more healthy and getting rid of quick, unhealthy meals when out for work. Another goal will be to read more this year. This isn’t just fantasy books that I have typically been interested in, but more so books that will help me improve myself mentally. I can’t name them all at this moment, but the first two that I have started are The Book of Ichigo Ichie by Héctor García, Francesc Miralles and Goodbye, Things by Fumio Sasaki. Yes, these are books based on Japanese principals and learnings, and many of the other ones are as well. The interest in these teachings are ignited from my visits to Japan and my experiences with their culture, which can be a blog for another time.
The second book, Goodbye, Things, has sparked my third goal, which my wife and I have already started on our days off. The book focuses on new Japanese minimalism. Now, contrary to belief, minimalism isn’t getting rid of everything you own. I still have passions outside of fitness, gaming being a primary one as well as it helps with de-stressing as well as relaxation and recovery. However, minimalism is about de-cluttering all the things you don’t use, or that you just don’t need. “Does this bring me joy and happiness” is a phrase I will become one with when going through my personal things, as I seem to have accumulated a lot. So far, though, we have seen a lot of success, as we have gone through two closets and our living room and have started a “garage sell” corner of things that can be sold. Our next task, aside from finishing our kitchen, is to go through it and dispose/sell all the extras there. We have used the SMART goals without knowing it, as we set an area to be finished in day, and get it done. And so far, it is working well, except for when the wife decides to move a huge couch from upstairs to downstairs. That was rough.
There they are. My goals over the next few months, as well as my goal for the end of the year. Don’t get it confused, as these aren’t New Year’s resolutions. These are goals, short and long term, in which will be measured. They will evolve as I progress and as the weeks and months go by. I will re-evaluate and make new short term goals and continue moving forward, while using this blog to update you and myself on how they went and what my new goals are.
What are YOUR short and long term SMART goals? Comment them below if you would like and we can help each other stay accountable!
I Fell Out of Love with Fitness…
Hello and welcome. My name is Vincent Bizzell, and I want to start the new year off with something a bit different. This may eventually become a fitness related site as I continue to grow and go on this journey, but these blogs will not be solely fitness related. I want to use this space, even if it doesn’t reach anyone, as a place to put my thoughts, goals, and passions down, as well as my experiences from every day life and travels.
I plan on, with my second post, going a bit more into detail of myself and who I am, my interests, hobby’s, and goals for this new year, but first I want to start with my mental space a year ago that lead me to where I am now, as I type this out.
As I go through my notes I have left myself, I found this one in particular that I felt would be a great “beginning” of this new journey I want to embark on. This was a note to myself, close to a year ago, when I found love for the gym again.
“All I wanted to do when I moved from my hometown was Personal Training…bring fitness to the lives of those who wanted the help with living a healthy lifestyle. And I started doing just that. But as the long days went on, I fell out of love with fitness myself.
I stopped training. For one reason, I just moved with my then soon to be fiancé, and we needed to support ourselves more. And the money just wasn’t cutting it. I was a stranger in a vast city where I knew no one but her. It just wasn’t a viable position to try to take on while wanting to propose to the love of my life, find an apartment that allowed a mammoth of a dog, who I could never abandon, on top of maintaining my own fitness and other priorities—payments for car, moving costs, etc.
Over the past 8 years, I have tried, really tried to get back into training, even just for myself. I missed the way I had looked and felt, especially when I know I wasn’t blessed with the best genetics. I had gained so much self confidence going from a weight out of highschool of 115 lbs soaking wet, to my best self while training 5 years later sitting at 215 lbs. That may seem far fetched, but that’s where I was able to push myself. Countless meals and hours spent at the gym. And when I say these things, I mean it. 6-8 meals a day. 2-3 hours at the gym, sometimes twice a day. I wanted it. Badly. It was my goal that I had accomplished.
Fast forward to a few weeks ago—February 2024, and I weighed in at 180, muscles had atrophied from what I used to be, 20 percent body fat. All that was left the same was my personality, I think. I happened across some pictures of myself. I immediately recollected the way I felt, not only day to day but how strong I had gotten in the 5 years of lifting.
Week 3 of being back at the gym. Creatine, fish oils, protein, pre workout, and 6-7 meals a day deep. Muscle memory is real and it’s insane. Weighing in the morning around 193 currently, and body fat has dropped to 15%.
I have fallen back in love with fitness, and the gym.
But as I am starting to get my results and gains back, I still look at myself in the mirror, and see the tiny husk. I’m sure it’s body dysmorphia. But that won’t stop me. Not this time.“