Sgt. Maj. (Retired) Michael Marshall, a 56-year-old Department of the Army Civilian at Installation Management Command (IMCOM) in San Antonio, TX, has been incorporating the tenets of the Performance Triad into his daily routine for some time now. His weight went from 247 lbs. to an astonishing 153 lbs., taking it "one pound and one day at a time." The journey began for him in October of 2009 until he reached his weight loss goal in September of 2013. Marshall believes that while he may have reached his health peak, "maintaining it can be a challenge within itself."
Marshall says that what prompted him to take action occurred when he and his wife traveled to the Smithsonian Institution in Wash., DC. While at the museum, severe backaches prevented him from standing for any lengthy period. He knew things had to change.
Initially, Marshall found the Activity element of the Triad to be most challenging; that is no longer the case, as he is able to run "between 8 and 16 miles daily, even in hilly areas." Running enables Marshall to unwind from his day. Other healthy habits in his daily regimen are walking and consuming at least three fruits and/or vegetables, "especially bananas for the potassium," although he does strive for the recommended eight. Marshall also checks his Body Mass Index (BMI) levels as a means to regulate his activity and adds that while he suffers from sleep apnea, he gets 7-9 hours of sleep per night after learning more about the Triad and focusing on improving his sleep habits.
In the past, Marshall admits to an over consumption of sodas and over-the-counter painkiller medication. He drank around one case of sodas per week but found very soon after he stopped drinking the sodas, he experienced rapid weight loss. He also tried his round of popular diet fads and found them to be ineffective with no real, long-term results.
Marshall admits that while he still occasionally enjoys fast food he opts for healthier items such as "a grilled chicken salad" that some of the menus offer. It's easier sometimes to make better choices when the caloric and nutritional information is available at these restaurants.
Marshall motivates himself each day to stay healthy and he continues to educate himself daily on being healthy. He has learned to read nutrition labels from individuals working within the commissary and pays close attention to 'smart' calories and serving sizes. Marshall warns that while in the beginning,"it can be discouraging because you may not see results fast," he said the benefits are countless once you start feeling the results in everything that you do in your life.
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