Spotlight on Wellness: Ryan DeFalco

Position with Enterprise: Business Rental Sales Executive in Scranton, Pa.

Age: 33

Height: 5'9"

Weight loss: 45 pounds during the past 18 months.

Favorite exercise: Upper-body workouts

Ryan's challenge
I've always thought of myself as an active person. I played football throughout grade school, high school and college. From there, I became an avid weightlifter and competed in high-level lifting competitions until I semi-retired at age 29 after the birth of my son. At some point after that, my health began to unravel, and at the time, I didn't think anything of it.

The turning point
I hadn't felt well for more than a week. A management trainee at one of the branches I oversee confirmed that I looked as horrible as I felt. I had unexplained weight loss, and felt exhausted and extremely thirsty even though I had drank more than an adequate amount of liquids.

My mom lived nearby, so I went to her house to lie down. She's diabetic, so naturally, the first thing she did was check my blood sugar level. Normal levels range from 80 to 120 milligrams, and mine registered at 450. After a quick phone call to the doctor, we headed to the emergency room. The amount of acid in my blood put me at risk for developing ketosis, so they admitted me to keep a close eye on things. Then came the bad news: The doctors told me I had type 2 diabetes. Based on my age and athletic history, I was completely shocked. But as soon as I took a closer look at my diet and lack of exercise, I was no longer surprised. I hadn't worked out consistently in the past three years. As I lay in the hospital bed having my fingers pricked with needles all night long, I committed to making a huge lifestyle change.

Moving forward
Being diagnosed with diabetes was a blessing in disguise. At 235 pounds, I was not obese but not in shape either. So, I rejoined the gym and made cardio my focus. I said goodbye to the days of donuts and cupcakes for breakfast, and burgers and fries for lunch. Salads, chicken and fruit are the new mainstays of my diet. I saw a nutritionist and learned that my new food choices were OK, but I needed to eat them at the right times. With that on track and the success I've had with a workout regimen, my doctor lowered the dose of my medicines.

His routine today
I exercise 90 minutes a day, five days a week. I have three children, so finding the time to exercise can be tough, but I know I have to if I want to be around to see them grow up. For me, exercising on Saturday and Sunday followed by three days during the week works best. I try to fit my weekday workouts in during the morning so I'm home to see my kids before they go to sleep.

Ryan's weakness
I live close to the sweetest place on earth, otherwise known as Hersheypark. Sweets are definitely my weakness, so I use them as a reward. If I crave a cookie, I'll eat one before I go to the gym. I don't feel guilty if I know I'll burn off those calories.

Words of advice
Diabetes is not a death sentence. I live a happy and enjoyable life, and can still have the foods I enjoy, as long as I control my portions. For me, exercising has made the biggest difference, and I have more energy now than ever. Whenever I'm on the treadmill and want to quit, I think about that night at the hospital, my wife and children, and I keep running.

Sticking to an exercise plan

• Give yourself at least two weeks before throwing in the towel. I'm not going to sugarcoat things: The first few weeks I worked out were harsh. But once I got past that point, it got easier to maintain. I feel better about myself after exercising and am more motivated for my next workout.
• Keep your mind occupied. If I didn't have the TV at the gym, I might not have succeeded. Watching TV while I work out keeps my mind occupied.
• Invest in an MP3 player. Again, keeping your mind occupied helps you stick with it. My IPod player has a variety of tunes to mix things up: Rob Zombie, Miley Cyrus, Alicia Keys and Godsmack, among others.
• Get support. Having diabetes is not the best conversation starter, but having the support of others definitely makes the disease easier to manage. I receive tremendous support from my family and co-workers, and that's what keeps me going.