Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home! 

I am your host TJ Houston! Today I share the mic with my close friend Ryan Worcester and talk about his transformation over the last few months and the success he has found with counting calories. 

Before we get into that, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of this week, my weight is down to 160.0 which brings my overall weight loss to around 65 pounds! Honing in on that goal of 155! 

Weekly Accomplishments: 

1. Down to 160 pounds
2. Focused on eating cleaner foods, less processed foods
3. Focusing more on calories then points, not abandoning weight watchers (yet)
4. Using iTrack Bites for logging https://itrackbites.com/ 

Still reading Atomic Habits: An Easy & Proven Way To Build Good Habits and Break Old Ones

In today’s episode, I am honored to do an episode with one of my longest friends, Ryan Worcester. Over the last 8 months, Ryan has transformed his lifestyle and lost over 50 pounds counting calories. Today we share where he has found success and the tools he uses to stay on plan! 

Intro thoughts: 

• You have to make a commitment to yourself
• Start with small changes
• Track everything

Action Items

• Find a program that works for you (Calories, KETO, Whole 30, Weight Watchers, etc.)
• Plan ahead for social events (go for a run the morning of that holiday dinner)
• Get others involved to keep each other accountable