For years, Brad Sanders lived in a quiet tug-of-war with his own habits. The weight he carried didn’t arrive suddenly; it gathered gradually — five pounds one year, ten the next — until he found himself far from the man he imagined he would be. Every so often, he’d rally, shed 30 or 40 pounds, only to gain it back when life pressed in. The cycle felt endless, a loop he couldn’t break.
He had promised himself so many times that one day he would finally get healthy for good. He would spend time talking with his grandmother about his dream of losing weight and getting healthier. He wanted to grow into someone who honored his own potential.
But she passed before he could make that promise real.
Her absence struck him with a force that marked a turning point in his life. If she would never witness him achieving his goals, then he would pursue them in her honor, as she had always believed in his potential.
And so he began. In April 2024, Brad decided to finally put his struggle behind him and move forward.
He started with walking — something simple, something sustainable. Before work, he walked. During lunch, he walked. After work, he walked again. What began as a modest effort slowly became a grounding ritual. With movement came momentum. When the walking became easier, he added a weight vest, and when that became easier, he began running. He now puts in six to seven miles five to six times per week.
Over the next several months, he accumulated over 1.2 million steps, each a reminder of his commitment to the promise she never got to witness fulfilled.
To complement his workouts, he is mindful of his eating. He practices intermittent fasting and eats one to two moderate-sized meals per day. He has also spent many hours prepping and tracking, but has found that intuitive eating and smart choices work best for him. Instead of eating out, he will make a burger and fries at home.
Over 18 months, he shed the pounds slowly and sustainably. As the number on the scale decreased, his sense of control increased. He wasn’t just losing weight; he was reclaiming the parts of himself he had let drift away.
He states that the most significant factors in his success were his consistency and discipline.
“It’s not a ‘how I feel’ thing, it’s carving out that discipline to do what needs to be done regardless.”
Brad learned a truth far more powerful than any diet or routine:
The way out of a rut is built on discipline and consistency — one deliberate step at a time.
And with every step forward, he’s felt closer to his goals.
He plans to continue focusing on building his health and physique and perhaps, eventually, enter bodybuilding competitions. His advice to anyone who is struggling to make progress is to fall in love with the process. He encourages sticking with the process, which will automatically produce results; one small step at a time.
By Amanda Tompkins
Photo by Tindall Stephens
