Fitness
The 6 Simple Changes That Helped This Guy Lose Over 100 Pounds Naturally
Through his childhood, 48-year-old Rich Bracken labeled himself as the “husky kid.” He found football in high school, and the sport allowed him to tie his weight to his identity—”I was supposed to be big,” he says. Once he quit, he was sick of not feeling good about himself, and underwent a transformation. In over a year and a half, he dropped 110 pounds—and has kept it off for over 26 years. Now, he’s a public speaker who focuses on inspiring his audiences to accomplish whatever it is they set out to do, using his journey as example. Here, he explains the small changes he made to do it.
MY JOURNEY WITH my weight really started in 3rd grade. I was a busy, active kid up until that point. Then, my doctor diagnosed me with exercise induced asthma. Being an only child, my parents were protective, and I spent a lot more time inside.
I went from being very active to being very sedentary. It wasn’t just the lack of activity. My parents were feeding me whatever food I wanted to eat, too. I love my parents so much, but they didn’t know a thing about nutrition. So, I ballooned in the 4th grade. I became the husky kid. I got bullied relentlessly, and like most things, it became worse in middle school.
The only thing that really saved me was the fact that one of my friends pulled me into football. So, I tied my weight to my identity as a football player. I was supposed to be big. I played all through high school and went on to play one year of college. After stopping, I didn’t change my eating habits. I didn’t know how to be healthy. I wanted to lose weight, but I don’t even know where to start.
What I did know was that I wanted this to be a lifestyle thing. I wanted to really learn, and apply good habits to my life. I wanted to gradually lose the weight so it would last. I was raised with very little education on proper nutrition habits. I knew how to exercise, for the most part, from my days playing football. With nutrition, I had to ask a lot of questions.
I was taking a health class at the time, and decided to have my health professor look at my diet. He immediately said, “we really need to make some changes.” He taught me a few things about nutrition to get started. I started subscribing to Men’s Health and it really taught me how to how to work out differently, how to think about food differently, how to think about my body differently.
Over the following year and a half, I dropped over a hundred pounds. At my heaviest, I was 260, and I slimmed to 151. I’ve kept it off for over 26 years. Here’s what I learned on my journey that helped me get to the weight I wanted and keep it there:
Keep It Interesting
THERE’S NOT ONE right way to do things. A lot of people think they need to run, or do some other kind of miserable exercise to lose weight.
I’m not ashamed to admit this: I started losing weight by doing two things. One, the MTV Grind videos. And two, the Billy Blanks Tae Bo videos. Once I felt healthier, and I could get through an entire Tae Bo workout, I thought, I can probably run a mile. From there I got into running, biking, and even mountain biking. I’ve had stints with the elliptical machine, rowing, and yoga. I’ve done Jazzercise without shame. Now I’m a big Peloton fan. I use the app and the bike all the time. I just took my 700th ride the other day.
It was so important for me to change things up and doing things differently. It helped me from my routine feeling stagnant or stale. It’s really about evolving what feels good as you progress in your fitness, and as you age.
Watch Portions
PORTION CONTROL WAS not a concept I was aware of when I started my journey. At one point, my health coach said, “we probably shouldn’t eat an entire pizza by ourselves. It’s not a good idea for weight loss.” That was a real wake up call for me.
I learned that I can still eat very flavorful, and sometimes indulgent foods, as long as I’m not eating all of it or multiple servings at a time. To learn that, it took visualization. I needed a physical picture of a serving size to really instill that in me.
I also found that staying present to enjoy food, and stopping when it’s no longer satisfying, was very helpful. The first few scoops of peanut butter are always the best right? The faster you eat it, and the more of it you get, the less present you become to enjoy it. I learned to pace my eating to really enjoy food. I’m still not perfect at that, and eat faster then I probably should still, but it helps when I take a second to stop and enjoy when starting a meal.
Phase Out the Fad Diets
THERE ARE SO many ways out there to get healthy—Atkins, Keto, you name it. And for a while, I tried all those things. Every time, there was something about it I didn’t like. The regimen of it all didn’t sit well with me. I didn’t want to feel guilty about eating the wrong thing, or buying the wrong thing at the grocery store.
I learned that there are so many different ways to be healthy—you don’t have to commit to a certain concept. For me, I combined my research on what foods are good for you, how I like to eat, how my body reacts to different foods, and understanding portion control to put myself on the right track. Everyone’s journey is very specialized to them, so it’s important to ask for help, from a dietitian or even a doctor, to figure out what that track looks like for you.
The stark line that I have grown to consider over the last decade or so, is: If it seems too good to be true, it probably is.
Stay Stocked
I TRAVEL A lot for work. When I’m on the road for extended periods of time, I can feel a difference. Yes, there are some healthy options in airports and gas stations and such, but having the unhealthy options in front of you can make those choices difficult.
I find I’m at my best on the road when I keep healthy foods stocked on me. I carry around a handful of protein bars for when I need something quick. I know it keeps me on my regimen, and if I make those healthier choices, I’m more likely to make healthy choices throughout the day, like at restaurants. I always know to watch my portions when I eat out, because they always give you more then you need.
I also try to prepare options for myself by planning ahead. Sometimes I’ll look at restaurants around the hotel before I go so I have a short list of my safe places to go. Or I’ll go to a grocery store and grab food for the room. That way I’m not going overboard on unhealthy food if given the opportunity.
Focus on Feeling
WHEN IT GETS hard to stay on track, I remember that I wanted to do this to become healthier for myself. I wanted to be comfortable. I didn’t want to be out of breath. I didn’t want to be out of energy. I reminded myself of how I felt versus how you want to feel.
There’s this saying: Nothing tastes as good as feeling healthy feels. I take that with a grain of salt, of course (no pun intended). But, reminding myself that it was more important for me consistently to feel healthier, to feel comfortable in my own skin, was important to keep me on track.
When you’re heavy, you really take on that identity. You think, I’m just the fat guy. That was the description that I had of myself. I had to unlearn that, and remember I’m the healthy guy, and that I love the way that feels.
Allow What You Love
THE MOST IMPORTANT thing to me was giving myself grace in the moment. A lot of people think they either have to be perfect, or they have to start all over. You have one day you didn’t eat well and didn’t exercise, and you think you’ve lost all your progress. You think you have to start back over again. Or, that it’s just not in your future to be healthy.
I love bread, wine, and cheese. And without those things, I would live a much less full life. So I allow myself to have them, in moderation, without guilt. Once you take that guilt away, it feels way easier to stay on a healthy trajectory more regularly.
I spent so long making my old body my identity. I had to get out of my own way, and remember that I am able, and worthy, of getting healthy. I struggled with body dysmorphia for a long time. Understanding that I earned this and that I should feel proud of myself took me a while.
I spent way too much of my life thinking negatively about myself. I was reminding myself of how bad I felt, how little energy I had. I was reminding myself of how low I felt mentally, and how terrible my view of myself was.
Once I got over those negative thoughts by remembering that I am worthy of health, the self motivation became so much easier. If I enjoyed myself maybe a little bit too much on a Friday night, I no longer beat myself up over it. And I was able to get back on the wagon quicker.
I’m getting closer to 50 now, and I have a much broader view of my health. I have two sons that I want to be able to be as active as possible with for as long as I can. I want to be a good example to them as much as I possibly can.
I do what I do as a speaker now to encourage people that they can do hard things. They can get out of their own head, they can change the the internal dynamic and narrative that they’re telling themselves. They can be the best version of themselves they can possibly be. I thought for a long time that I was one of the least likely people to be able to pull this off. I love to eat. I’m not a huge fan of cardio, to be honest. But I did it.
It is the most difficult thing I’ve ever done, physically, mentally, and emotionally. But it is also, without hesitation, the most valuable and worthwhile journey I’ve ever been on. So if you’re thinking about making some kind of change to your diet, physical activity, whatever—you deserve to live in the body you want, and it is absolutely possible to do so.
Cori Ritchey, C.S.C.S., is an Associate Health & Fitness Editor at Men’s Health, a certified strength and condition coach, and group fitness instructor. She reports on topics regarding health, nutrition, mental health, fitness, sex, and relationships. You can find more of her work in HealthCentral, Livestrong, Self, and others.
It’s important to have goals in mind as you set out on your fitness journey, whether you’re trying to lose weight, gain muscle or train for a race.skynesher/Supplied
January is notoriously the busiest time of year at the gym. A survey from Ipsos reported that a third of Canadians made exercise-based resolutions for the new year, with many folks working out for the first time or returning to fitness after some time away. If you’re new to exercise, the gym can feel like an intimidating place. But it doesn’t need to be. Below we’ve put together a few suggestions to help you get started.
Have a plan going in
For success at the gym, it’s crucial to have a plan. Before you start, it’s important to identify your goals. Are you looking to get stronger? Training for a race or competition? Do you want to improve body composition? While almost any consistent exercise is going to improve your overall health, specific results require specific training.
Following a workout program can help you stay committed – here’s how to write your own
Those completely new to working out may want to invest in a few sessions with a personal trainer. A reputable trainer will be able to put together a plan based on your preferences and skill level, while walking you through the proper form for each exercise. If cost is an issue, many gyms offer a free intro training session as a sign-up perk. There are also hundreds of different workout programs you can find online and video tutorials outlining proper form.
If you’re intimidated to exercise on your own, a fitness class allows you to follow along with an instructor while getting some quick pointers on how to properly perform the workout. Many gyms offer discounted or free classes to first-time visitors.
Trying to do too much, too fast will burn you out, leave you injured or both
When you’re motivated by a new year’s resolution, it’s tempting to pencil in long gym sessions multiple times a week. But that kind of regime is rarely sustainable. If you’d like to make exercising a habit beyond January – and you’ll need to for any kind of lasting results – it’s best to think about what you can do in the long term.
“You can either do an hour of weightlifting a few days a week, and actually do it, or you have these imaginary 10-hour training sessions you’ll never actually have time for,” said Dan John, strength coach and author. “I try to focus on [programs that are] doable, repeatable and reasonable.”
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Similarly, trying to immediately push beyond your physical limitations is a great way to get injured. For weightlifting, it’s important to consider proper warm-ups, active mobility exercises and learning the right techniques before trying to lift anything too heavy. For cardio, Canada Running Series offers a Couch to 5K plan that eases newcomers into jogging by starting small and gradually increasing the length/difficulty of each run.
Follow basic gym etiquette
The gym is a shared public space. Everyone there is trying to get in a good workout. That’s harder to do when people are having phone conversations, listening to videos without using headphones and refusing to wipe down their equipment after use.
In March, fitness trainer Paul Landini wrote an article explaining some unofficial rules to follow when going to the gym, including being mindful of other people’s space and making sure you’re not monopolizing equipment during busy hours.
Try to find what you like about the gym
Changes in body composition, strength and overall health take time. They also need upkeep over the long term. Building a consistent fitness habit is something that will help with all those goals. One of the best ways to do that is finding something at the gym you genuinely enjoy doing. That can be working out with a friend to add a social aspect to exercise and accountability to show up. It can entail learning a new fitness-adjacent skill such as boxing or training for a competition like Hyrox. It can be rooted in the sense of accomplishment that comes with getting stronger. Whatever the reason, finding the joy in exercise is going to be key if you want to move beyond short-term motivation.
SIOUX FALLS, S.D. (Dakota News Now) – Finding time to work out as a mom with young kids can be a challenge in itself, especially when you’re new to an area and don’t know where to start. However, a new fitness option strolled into Sioux Falls today. iStroll offers moms the chance to work out and meet other moms all while their kids can play or even join alongside them.
iStroll is a national organization that has more than 35 locations in the country but this is the first time one opened in South Dakota. It’s a full body workout that incorporates dumbbells, body weight, and jogging strollers when the weather’s nice.
“I found iStroll in Oklahoma and fell in love,” said Kelsi Supek who started the affiliate in Sioux Falls. “We made friends. It became our entire social network. The kids loved it and then we moved to Arizona during COVID. And all the moms were stuck at home. They were inside with our kids and lonely, honestly. And we were like, why can’t we start an iStroll and be out at the parks with the kids every day? And it took off.”
When Supek moved to Sioux Falls, she was encouraged by her family to start an affiliate and own it herself.
“Gym daycares did not work out for my children,” said Supek. “I would get 10 minutes into a class and then I’d have that person trying to knock outside the yoga studio going, Can I have Kelsey and her kids screaming in daycare? And it just didn’t work for us. So at iStroll they could be with me or I could be breastfeeding the baby as I was teaching in class.”
Classes are planned to continue each Wednesday and Friday at We Rock the Spectrum and First Presbyterian Church. For a full schedule for January and February, you can look at their Facebook. The first class is also free and memberships are for the whole family.
“Letting the kids see you work out is, it’s similar to homeschooling where like, you know, how are they going to love working out if they don’t see you working out,” said Kelly Jardeleza, a stay-at-home mom of three kids. “Whereas at other gyms they put them in a room and they don’t get to watch you. And how are you going to inspire them if they’re not watching you do it?”
Copyright 2026 Dakota News Now. All rights reserved.
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
Share your experience
You can post your question to the panel using this form.
If you’re having trouble using the form, click here. Read terms of service here and privacy policy here.
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