I love fitness success stories, and the best examples aren’t those on TV reality shows or infomercials, or about someone who just lost 30 pounds in a six-week boot camp. The best examples are those that happen more quietly and personally and to everyday people like you and me.

Here’s a story I’d like to share. The e-mail I received from Loretta went something like this, “Hi Julie. Are you sitting down? I just found out that I placed second in my age group at the Tesoro 5K run. Me! Who would have thought?!” I picked up the phone immediately, “Congratulations, Loretta! You are a runner!”

This may not sound like a big deal, but to Loretta it’s a lot. Several years ago if you had told her that at age 50-something she would be calling herself a runner and running 5Ks, and then actually placing in a 5K, she would have laughed.

I first met Loretta in a strength-training class I used to teach at Anacortes High School. I remember when she approached me and asked about how she could best lose weight and get in shape. After some discussion, I learned that she was an avid walker, consistently took strength-training classes, watched what she ate and periodically went on diets.

Despite her efforts and strong motivation her body stayed the same. Was she destined to always struggle with her weight? My answer was a resounding “no” and I set out to convince her so.

The standard response to weight loss questions is to “eat right and exercise.” While this is most certainly true, it’s how you actually think about food and exercise that determines your success or failure.

Loretta’s history may sound familiar. She tried diets that didn’t work, looked for quick fixes to get those nagging pounds off and set her mind to exercise. But she never learned about proper nutrition, healthy eating habits and how to keep the weight off once it was gone.

Furthermore, she had the mentality that if a little exercise was good, then more was better, and at some point she would end up injuring herself and then stop exercising. And there went the weight loss — another success turned to disappointment.

The first crucial step Loretta took was to take a good hard look at herself. When she did she realized that simply put, she likes to eat. This is not an easy thing to admit. But once she could be honest with herself, she could be honest about the positives and negatives of her relationship with food and exercise.

She made a list of what strategies had worked for her in the past as well as what barriers she had faced that prevented her from being successful. More importantly for Loretta, she identified the foods that she could live without and those she couldn’t. Some foods, like Mexican, just had to stay. Loretta didn’t go on a diet; she changed how she thought about food and its role in her life.

The second important step was to seek out and build a support system. Loretta started aligning herself with fitness-minded people and positive people who encouraged her to keep going. Loretta’s husband has been a tremendous support to her and helps her stay focused on long-term health and fitness.

The third step was to make a plan and set some goals. Some weeks weren’t so good, but Loretta had strategies and people to help her through.  Regular reviews and revisions of her goals helped her stay positive and on course. 

Shortly after meeting Loretta I suggested that she bump up her walking program by adding some jogging. I can still remember the wide-eyed response, “Me? But running hurts. I don’t think I can do it.”

Well, yes you can and here’s how. Always keep in mind that running (or any vigorous exercise) is supposed to make you feel good. The key is to gradually incorporate sections of jogging and keep it pain free. It takes time to go from walker to jogger to runner, so take your time and enjoy the process. Give yourself six months or even a year to become a pain-free and happy jogger. 

Aside from the recent e-mail I received, there are two other memorable Loretta moments. The first was having people ask her about her weight loss and wanting to know how much she had lost. Her reply was always, “I stopped counting after 40 pounds!” And then she would offer some thoughts on how she didn’t diet anymore, still enjoyed her favorite foods and enjoyed exercising regularly.

The second milestone was when I convinced Loretta to sign up for a 5K fun run. Not only did she complete it but she ran the entire race, with a hill at the end, without stopping to walk.

Her husband and daughter were there at the finish line cheering her on. It was awesome to watch.

If you have struggled with weight loss, think about Loretta’s success story. Be honest with yourself first and then learn how to think and talk positively about food and exercise.

Summertime is a great time to make changes. Nice weather, longer days and less pressure can help you truly commit to being fit.

Julie Hodges graduated from Cornell University and has a master’s degree in kinesiology and a minor in sport psychology from the University of Maryland. She is a former competitive gymnast and is ACSM Health & Fitness Instructor® certified by the American College of Sports Medicine. Julie and her family live in Anacortes. E-mail her with comments and questions at .