You know the story:  

Humpty Dumpty sat on a wall,
Humpty Dumpty had a great fall.
All the king's horses and all the king's men
Couldn't put Humpty back together again.

But do you know the Humpty before the wall and do you know the Humpty after the fall?  Read below to get the real story.

Years ago, Humpty was a lean, mean, athletic machine.  In college, he played on the King’s intramural rugby team.  He worked out regularly with his buddies in the Castle gym.  He never thought about eating healthy.  He didn’t need to, or so he thought.

Fast-forward 10 years.  Humpty worked in the King’s court as a sales executive for the Swords & Shields division.  Although his job was very demanding, he spent most of his time sitting in front of a computer and he would order fast food every day.  Although Humpty’s career was going very well, his health was not.  In the 10 years since he graduated from college, he married, had two kids, had a great job and gained 50 lbs. 

One day, Humpty went outside to have lunch in a nearby park.  On his way, he stopped by the local King’s Burger to get his usual, double cheese burger with chili fries, and a diet coke (yep, diet).  He found a nice quiet spot on a small wall that ran through the middle of the park.  Humpty had a lot on his mind.  He was recently diagnosed with high blood pressure, his cholesterol was high and he was borderline diabetic.  On top of that, last night he couldn’t last 2 minutes playing with his kids before he had to sit down and rest.  This really bothered him.  Deep in thought, Humpty wasn’t paying attention and fell off the wall as he reached for his chili fries.  He landed funny and sprained his wrist, knee and foot.  When the Knights came to help him, he was so heavy that they needed all the king’s horses and all the king’s men to help get Humpty up and off to the hospital.  Something has got to change, he said to himself.

A few weeks after his great fall, the doctor gave him the ok to start being active.  HD was determined.  He wanted to be healthier.  He wanted to be able to play with his kids without getting winded.  And he definitely did not want to take any medication if he didn’t have to.
The first thing HD planned to do was remove junk food and unhealthy items from his home.  He figured that if it weren’t around, he wouldn’t eat it.  However, he knew himself.  He wasn’t the type to be able to completely stop “cold turkey”.  So instead of throwing everything out, he got rid of the snacks with high sodium and no more sodas.  He then started to prepare his lunches ahead of time.  He spent Sunday evening grilling chicken and cooking vegetables.  His wife bought him some brand new lunch containers.  He actually liked preparing his meals.  Not only would he be able to control what he put into his body (sometimes it is hard to know exactly what we are getting when we let someone else prepare our meals, particularly fast food), he was saving a ton of money.  He easily spent $30 - $40 dollars a day between picking something up on his way to work, grabbing lunch with the fellas, then stopping by the local Queen Hut for a pizza slice on his way home.  He was also going to try to actually eat breakfast with his family instead of grabbing something on the way to the office. 

Image from 

Image from 

Next, back to the gym.  Ugh.  It’s been so long.  He almost forgot how to spell GYM.  But he knew he had to do it, even though he was a little scared.  HD remembered the injury he sustained a few weeks back.  Will he re-injure himself?  The doctor encouraged him to do it, saying that it would help his overall health and wellbeing, including the injured areas.  Reluctantly, Humpty dove in.  It was rough at first.  He couldn’t even finish the first workout!  He had no idea how out of shape he was.  Discouraged, Humpty left the gym.  He was about to pull in to the drive thru of Queen Hut, when he received a call from his son asking him when he was coming home.  The thought of his children made him drive past the fast food joint and head straight home.  “If I can’t do this for myself, I have to at least do it for my kids”, he thought to himself.  Using his children as motivation, HD made it back to the gym the next day. Although he again left discouraged, he wasn’t disappointed.  He realized he didn’t get in to the situation he was in overnight, so getting out of it wasn’t going to happen right away either.  It was going to take time, dedication and better health habits.  To make sure he remembered, he wrote them down:

  • Drink More Water – we need water to exist, and we need to make sure we are drinking enough so that our body works efficiently.  Drinking water before meals is a little trick to help not eat so much.  Also, sometimes we confuse hunger with thirst.  Drink up.      
  • Remove Sugary Drinks – eat your calories, don’t drink them.  One can of coke contains about 40 g of sugar.  That’s a lot of calories you can live without. 
 Blue Sahara Project 
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    Image from SugarStacks.comEach cube is 4 g of sugar.

Image from SugarStacks.comEach cube is 4 g of sugar.

  • Eat Protein with Every Meal – eating protein with each meal can increase your metabolism (ie fat burning) as well as support muscle growth.  Also, eating protein with helps slow the rapid rise of blood sugar that happens when we eat simple or high glycemic carbs.  Some quick protein sources you can add to a snack or meal: 
    • Eggs
    • Swiss Cheese
    • Protein Shake
    • Tuna
    • Greek Yogurt
    • Cottage Cheese
    • Almond Milk
    • Dried Lentils
    • Sardines
    • Peanut Butter
    • Mixed Nuts
    • Pumpkin Seeds
  • Get More Sleep – getting enough sleep is one of the most important things we can do.  It helps with muscle recovery, immune health, healthy metabolism, and overall good health.  Get those zzzz’s….
  • Lift Weights – lifting weights may be the fountain of youth (or close to it).  Strength training increases muscle mass, increases fat loss, increases the body’s metabolism, improves bone strength, and can increase energy levels.   Add this up and you have the foundation to help keep your body vibrant, healthy and strong.
  • Embrace a Fitness Lifestyle – by making fitness a part of your life, it becomes routine, like brushing your teeth or combing your hair, and not a chore or a bother.
  • Do Something Active Every Day – our bodies were meant to move.  Staying active helps the body continue to work efficiently, be healthy and strong.  It can be a 10 minute walk, or this:

Yes, this actually happened.  1988 Crystal Light National Aerobic Championship Opening 

  • Make It Work For You – if you don’t like running, don’t run.  Find something that you like to do and do it.  Put your vitamins in a place you will see them, set a reminder to go to the gym, prep your meals, pack your gym bag the night before, you get the idea.  
  • Make It Fun – embracing a fitness lifestyle should be something that is fun.  The more you incorporate healthy habits into your life, the healthier and happier you will be.

Humpty embraced these habits and slowly saw the improvement in his life.  The weight came off, the energy increased.  He didn’t need medication because his blood pressure and cholesterol levels were in the normal range and he was nowhere near being diabetic.  He was more efficient at work and had tons of energy to play with his kids.   Humpty was healthy and happy and owed it all to that great fall.

Fit Humpty

Fit Humpty

Click HERE for Humpty's Workout