My weight never interfered with my personal or professional life, so when I was approached by a friend and colleague to join her at a fitness center and an exercise plan, I agreed to give it a try.

In December 2005, I took a step toward becoming healthy and for the next 12 months my life was transformed. The trainer, Mack Newton is an 8 degree black belt in taekwondo and apart from his martial arts, he offered "pro conditioning". Pro conditioning consisted of 90 minute group sessions, 3-4 times a week in 110 degrees and a very strict eating plan. One other point is the fact that he was not cheap, so I was making a substantial financial commitment which helped me stay aligned with the program.

Other than the exercise and diet, Mack also offered advice on life andhow to become aware of the messages that we give ourselves related to our health.He would talk about our attitude and how it was our choice to look at our circumstances in a way that was balanced. So, 12 months later I found myself 114 pounds lighter and that is where I am today.

In my position as Dean and Professor of Nursing at Grand Canyon University in Phoenix, AZ, I know that I could easily fall back in to the trap of self abuse related to my physical, spiritual and emotional health. What I am committed to now is to walk at least 2 miles/day and then to add additional activities such as yoga, bike riding or weights. I also have a 7 minute video that Mack has on U-Tube that gets my heart rate pumped up. I stay away from sugar, salt and white food, such as pasta, rice and starchy vegetables.I try to fill my diet with lean protein and lots of veggies and also drink alcohol in moderation.

One trick that works well for my busy schedule is that when I make my dinner, I always make enough to take for my lunch the next day. I also load up on fruit in the morning and eat fruit throughout the day. My toughest time is in the evening and that is when I have to be very intentional about what I eat. I try not to have any junk food in the house, but rather veggies to munch on with Laughing Cow Cheese.

Prayer and meditation is also a key to staying balanced.When I wake in the morning, I start with a stretch and a prayer for the day. I come from a Christian tradition so reading the bible or listening to Christian radio keeps me grounded. I am blessed with a lot of energy and find myself involved in a number of volunteer boards to give back to either the community or the profession of nursing.

I want to end my thoughts with my philosophy about life which recognizes that life is all about relationships.

Nurses are very relational, but sometimes we neglect ourselves believing that we are helping others.I would say that finding time on your calendar is critical, so book time for YOU.That might be a massage, a walk, time with friends or just time to read a good novel. I never want to return to where I was in 2005 and it takes time, energy and effort to maintain a healthy weight and lifestyle.

Anne M. McNamara Ph.D., R.N.
Dean and Professor of Nursing
College of Nursing and Health Sciences
Grand Canyon University

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