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Small Wins


(Here is a post I wrote a few days ago.)

Hi Team Dragon Fit!

I am writing this on my iPad as I travel on a flight from Nevada to Indiana to attend the wedding of one of my good friends. It is an exciting time and I couldn’t be happier for him.

As I sit here comfortably typing away in my airplane chair, I couldn’t help but think back to my old “road warrior” days. In a prior role, I used to do corporate marketing (it seems so long ago but it has only been a few years). I used to travel the world with frequent international trips to China every quarter. It was a lot of fun, but unfortunately, it was not always as glamorous as it sounds. My company required me to fly in economy class. Ouch! If you could imagine, I used to weigh almost 300 lbs. I used to dread flying because it meant that I would have to literally squeeze myself into one of those economy class chairs. I not only felt bad for myself, but also felt bad for the person who had to sit next to me and fought with me over the armrests.

Don’t believe me? To prove my point, do you know that mock seatbelt buckle that flight attendants hold up at the beginning of the flight to show how to fasten your seat belts? Well, I used to have to borrow one every time I flew to use as a seatbelt extender because I was too big to get my seatbelt to fasten.

I dreaded flying. It was humbling every time. I always got an aisle seat because that way I could lean my excess body mass over into the aisle if someone had to sit in the middle seat next to me. The only time I did not dread flying was when I knew I was taking a flight with my wife. That was because she would always offer to lift up the armrest for me and allow me to take over half of her seat in addition to my own.

In my current role as a Restaurant Manager, I don’t get as many opportunities to fly anymore. So, as I sit here comfortably in my economy class seat (with plenty of room to spare I might add) I couldn’t help but remember those good old days and celebrate one of my many “small wins”. Today, instead of asking a flight attendant for a seatbelt extender, I instead fastened my original seat belt, tightened it, and had plenty extra to spare!

What a difference a year and a half makes! Losing a ton of weight has made a huge difference. This is very empowering for me! For those that have not experienced the embarrassment of having to ask someone for a seatbelt extender or struggle to fit in an airplane seat, it is probably hard for you to relate.

The point I would like to leave you with is to be sure to celebrate all of your “small wins”. We all start off in different places, but we are all here because we want to be on a fitness journey. It is good to have one big goal and go after it, but don’t get frustrated if it takes time to get there. Take the time to celebrate your accomplishments. Acknowledge the improvements you are making in your fitness and health. Look for and celebrate your “small wins” and use that as fuel to keep “bringing it”!

Here’s to your health! Keep “bringing it”!

-Coach Fred


  1. Joey Saia /

    Hey Coach Fred!

    I and my GF ( Mary ) met you last Sunday at your restaurant. We had a delightful and informative, motivational conversation about being the ” fat guy “.

    I was so excited about getting started that I went with my nephew to Vitamin Shop and bought some pre/post whey protein, some No Explode pre formula, and some other supplements. I didn’t get much sleep that night either and was unable to start Monday morning like I had planned.

    Tuesday morning came and after a great night sleep, I did the Insanity “Fit Test”. Later in the afternoon I did the Plyometrics and cardio circuit workout. The warm ups alone kicked my butt. I did get through the workout but mostly modifying the movements.

    Wednesday morning 8:40 am and I’m about to kick off Cardio Power and Resistance.

    I was thinking of joining the TBB Club, and I wanted to know if I could ask you to become my personal Coach?

    Thank You,

    Joey Saia

    P.S. You and I meeting the other day was no mistake….. I’m sure of it.

    • Coach Fred /

      Hi Joey!

      Thanks so much for reaching out! I am so glad to meet you and Mary. You guys are great and It would be my honor to help coach you on your fitness journey.

      Signing me up as your coach is quick, simple and totally free. I tell you how at:

      If you have any questions on this process, just let me know.

      The great thing about joining Beachbody is that it is a community. There is tons of great people and, as your coach, I am here to help you get results! So, be sure to sign up and let’s get started!

      -Coach Fred

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