BKS Health and Wellness Coaching

I’m still shocked when I compare then vs. now.

The first picture is from 2015. The second picture is from earlier today.

2015: 43 years old, 315 pounds, 40% body fat, inconsistent, unhealthy, unhappy.

2025: 53 years old, 180 pounds, 12% body fat, consistent, healthier than I’ve ever been, excited about the future.

I’m so determined to keep improving—for me, for my kids, for family and friends.

It’s taken a long time and a lot of work to go from 2015 Bryan to 2025 Bryan. And I’ve promised myself that I’m NEVER going back.

You’re never too old to makes changes. If there’s something you want, go out and get it.

I’m so glad I kept a pair of jeans I wore back when I weighed 315 lbs.

Today, even though I’ve lost 140 lbs., my mind still plays tricks on me from time to time and tells me that I’m “still fat.”

It’s harder to believe the “still fat” story, though, when I can compare my old jeans (size 46 waist) to my new jeans (size 32 waist).

If you’re on a health journey yourself, I strongly recommend that you gather bits of objective data about how you’re progressing.

It’s harder for your mind to play tricks on you when you have solid, objective evidence to go by.

Honored to be a part of this post from The Rock.

Meet Bryan, he has been a member for a little over a year now and have an incredible story. Bryan lost over 140 lbs. And while he has started his health journey prior to staring at Rocktown, this is what he still has to say:

“One year ago, on September 25th 2024, I walked into Rocktown Crossfit & Sports Performance and completed my first solo workout. I was nervous and wasn’t sure exactly what to expect.

I remember that workout very clearly: burpees and wall balls until I felt like my heart was going to explode out of my chest. But I also felt proud of myself for pushing through, and I decided I was going to keep at it for awhile and see how things went.

Fast-forward to September 25, 2025... I’ve completed about 225 workouts in the past year, and I’ve gotten into better shape (at age 53) than I’ve ever been.

Wlaking into the Rock was one of the best decisions I’ve ever made, and I’ve grown to love CrossFit in a way I never would’ve imagined.

Even more importantly, I’ve met some of the most amazing people (Rocktwon CrossFit Athletes) - people who, even though I’ve only known them for a short time, have had a huge effect on me.

There is a sign on the wall at The Rock that says, “”This place will change you if you let it.”

It has changed me in a way that is very hard to explain, and I’m so thankful I decided to walk in a year ago and find out what it’s all about. This place has become like a second home to me.

A huge thank you to everyone at The Rock who has made the past year so incredible. You all are awesome!

I can’t wait to see what the next year has in store for me.”

And we are thankful to have such a role model for hard work to be a part of our family. If you want to be like Bryan, click the link in our bio and schedule a time to chat!

Sometimes you just have to use the crappy hotel gym.

No excuses!

Don’t let travel or vacation be an excuse to slack on your health goals.

I’m currently in Auburn, Alabama (I worked on my PhD at Auburn University), and although it would be easy to skip a workout, I’m staying on track.

Catching a quick, morning workout at

Feeling strong and happy (even if my facial expression suggests otherwise).

Your body and mind are inextricably related. Your physical well-being affects your psychological well-being, and vice versa.

Improve your physical health, and your psychological health is likely to improve as a result. And when you have better psychological health, you’re more likely to take care of your physical health, creating a positive feedback loop.

Lift weights, go for a hike, take a walk, do CrossFit, or anything else that gets you up and moving.

Your body will thank you for it, and so will your mind.

Posted • .saville Just a reminder (mostly for myself) that progress takes time.

Facebook Memories was kind enough to show me two pictures from “days gone by.”

Left photo: a couple weeks ago (180 lbs.)
Middle photo: 2019 (probably 220 lbs.)
Right photo: 2015 (close to 300 lbs.)

It may seem like things aren’t progressing for you, but remember that even micro-improvements add up.

It may take days or weeks or months or even longer (like it did for me).

But stick with it. You’ll get there.

Have you been told that you need to spend an hour or two in the gym every day to get in shape?

Don’t believe it!

Today, I did five rounds of the following exercises with 1 minute of rest between each round:

5 front squats + 5 thrusters + 10 burpees

Guess how long it took…

Less than 10 minutes!

A total body workout in less than 10 minutes, and I was cooked.

You don’t have to work out for hours every day to get in shape. Instead find exercises that hit your total body, push hard, and you’ll get everything you need to start moving toward the fitness you want.

Post-workout nutrition.

I’m a big fan of the KISS approach: keep it simple…

Slab of protein (pork loin tonight), a few eggs, and a bowl of fruit with a little honey .

Delicious and nutritious!

I had a guy stop me in the gym today and ask how old I am. I told him I just turned 53. He then asked me if I’m “on anything.”

I’ve never been asked that before, but I took it as a compliment. It made me proud of the progress I’ve made.

I was even prouder, though, to be able to look at him and say, “Nope. Never have, never will be.”

I’m proud to say that any “gains” I’ve made have been from good nutrition and consistent, hard work.

And believe me, if I can get in good shape in my late 40s after weighing over 300 pounds just a few years earlier, so can you.

It’s never too late.

I’ve been tracking my weight since I started my health journey back in January 2016 (when I weighed 315 pounds).

Nine years ago, on September 17, 2016, I posted my progress on Facebook At that point, 9 months in, I’d lost about 55 pounds (shown by the arrow in the graph). I remember thinking that it had been hard and that I’d probably be happy if I didn’t lose any more weight.

It’s shocking to think that I’ve lost another 85 pounds since then. It’s made me realize how much I used to—and probably still do, to some extent—underestimate what I’m capable of if I truly put my mind to it.

I think that’s a big part of why I really want to keep pushing and see what sort of health and fitness progress I can make in my 50s.

I love being on this journey.