Stronger Every Day: The Connection Between Movement and Mindset
After years of trying to manage the physical and emotional effects from his time in the Marines, Sal Gonzalez no longer recognized the man staring back at him. The scale read almost 300 pounds. He was depressed and exhausted – not just physically, but mentally. His sleep was erratic. He was on edge. And his self-esteem had all but disappeared.
Sal knew he needed to reclaim his strength.
That’s when a friend stepped in and encouraged him to ask for help. With support from Wounded Warrior Project® (WWP), Sal began a journey that improved more than just his physical health — it helped him grow personally and professionally.
Food as Love
Food is an important part of Mexican culture, so perhaps it was no surprise that growing up, Sal equated food with comfort.
“Food has been my happy place since I was a little kid,” he said. “Anytime I needed a boost — sad, overwhelmed, depressed — I’d grab a doughnut or a burger. And it worked. I’d feel better.”
At the time, Sal didn’t worry about how his habits would affect him in the future.
“I’ve struggled with weight my whole life, especially because I dislike exercising. The only time I wasn’t overweight was when I was being paid to work out,” said Sal, who joined the Marine Corps in 2003.
Swallowing the Pain
If all you hear is negativity, even from yourself, it eats away at you.
Sal joined the 2nd Battalion, 5th Marines as a machine gunner, and a year later, in the fall of 2004, he deployed to Iraq. Not long after his arrival, Sal was hit by an improvised explosive device (IED), causing significant trauma that put him in a coma for a week and resulted in the loss of his left leg below the knee.
But the pain and trauma of his time overseas followed him home. “When you get blown up, it does something to your body, your brain. I came back changed,” said Sal.
He tried to power through the pain — both physical and emotional – but he relied on familiar coping strategies.
“I was eating like crazy. It wasn’t just comfort food — it was survival food,” he said. “Pizza, fast food, late-night snacks. I was just trying to get through each day.”
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Veterans, PTSD, and Substance Use Data from the Warrior Survey* shows over 43% of warriors who self-reported PTSD screened positive for potential hazardous drinking or active alcohol use disorders. |
According to the Wounded Warrior Project Warrior Survey*, more than 8 in 10 warriors are overweight or obese. It is not uncommon for military veterans to become less active after transitioning to civilian life. However, a sedentary lifestyle increases the risk of physical and mental health challenges.
Weight gain wasn’t Sal’s only challenge, though. He also turned to alcohol for relief. “I was self-medicating with alcohol just to be able to go out at night to play guitar and hang with friends. Then I’d drink myself to oblivion to go to sleep,” he recalled.
With each pound gained, feelings of self-doubt, depression, and questions about the future started to creep in. The pinnacle came when Sal looked down at the scale and read 298 pounds.
“At 250, I could still do a lot athletically. But nearly 300? That’s when I knew something had to change,” he said.
A Prescription for Better Health
Sal’s moment of clarity came during a vulnerable conversation with a friend. “We were talking, and I said, ‘I wonder if I have low testosterone,’” Sal recalls.
His friend encouraged him to get checked and even recommended a physician. Sal agreed. He was soon shocked to learn that his hormone levels were indeed out of balance. “My testosterone was that of a man nearly three times my age.”
The doctor also told Sal he was prediabetic and urged him to make changes to his diet and physical fitness.
Sal was not enthusiastic.
Changing how he ate and forcing himself to move didn’t sound like fun. But he was a father now and being present for his family motivated him.
“At the end of the day, I realized I was going to feel better. But I began to have a lot of anxiety and depression over how to get to an ideal weight,” he recalls.
Slow but Purposeful Movements
Thinking back to his past attempts to lose weight, Sal realized it wasn’t about speed but consistency. “If I started too fast to change something, I’d end up taking two steps backwards. So, this time, I had to start slowly and go tiny step by tiny step.”
But planned exercise was not something Sal enjoyed. “I dislike repetitive stuff,” he said.
Over the years, he joined various WWP™ events, from rock climbing to a Project Odyssey® adventure retreat, but after attending a Soldier Ride® event, Sal realized cycling was a form of exercise he could embrace.
“I love riding because biking doesn’t feel like a workout. It lets me move … see the world,” he said.
He started by riding a bike around his neighborhood. Then, he hooked up a trailer to bring his two children along. He even blinged out his bike with neon green handlebars and studded pedals. “I had to make it me,” he said.
And pedaling, along with other lifestyle changes, brought progress.
“Slowly, the weight started to come off,” said Sal. Even better, he noted that his leg, which had been hurting for months, actually felt better. “It even helped with my recovery after a surgery,” he said.
Today, Sal rides a minimum of five miles three days a week, sometimes with other family members joining.
If the weather doesn’t cooperate, Sal has a contingency plan. “I have a pull-up bar in the garage and a body weight punching bag I use. No matter what, my goal is just to move my body every day.”
Training the Mind for Success
Sal’s journey to improving his health wasn’t just physical. It. It also meant taking a look at his relationship with food.
When his doctor suggested medication to kick-start his weight loss journey, Sal agreed, but only for a few months. He didn’t want to be tied to it for the rest of his life. But that meant learning new habits to make changes that would last.
Sal had previously connected with WWP's Mental Health and Wellness team to find new ways to manage his PTSD symptoms. Now, he turned to WWP's Physical Health and Wellness team, which offers one-on-one coaching, personalized wellness plans and support to help warriors build healthier habits. Sal learned about how to make healthier food choices, including portion control and using food as fuel as opposed to a coping mechanism.
To hold himself accountable, Sal tracked everything.
“I used to furiously count calories. I weighed, measured, and meticulously counted every bite of food that went into my body for at least six months,” said Sal. “It was hard. But I knew if I didn’t have a plan, I’d be one of those people who just ate themselves back.”
Over time, the habits stuck.
“I can enjoy my favorite food still, as I have a sense of what a real portion looks like,” he said.
Finding Joy Outside of Food
Sal performing at the Grand Ole Opry.
One of the other biggest hurdles on Sal’s journey to better well-being was learning to find happiness outside of food.
“In the past, if I was sad or depressed, I’d eat and I’d be happy. But I knew I had to change that. I had to do things that would actively make my life better,” he said.
With help from WWP, Sal learned new coping techniques. “Instead of, ‘I feel bad, let me eat something,’ it became, ‘I feel bad, let me go outside and hit the [punching] bag for 20 minutes,’” he said.
Sal also made a list of small things he could do daily to replace the comfort he previously found in food.
“It starts super small, like I make my bed in the morning,” he explained. “I know that if I get it done, then I don’t have to stress about it later or tomorrow or the next day. And those little things that I accomplish add up and will make me happy. I don’t have to eat to find happiness.”
The Added Benefits of Movement
No matter what, my goal is just to move my body every day.
Over time, Sal found that regular physical activity gave way to improvements in other areas of his life.“When I’m taking care of myself — not just physically, but emotionally — everything’s better,” he said. “I’m a better me.”
Better Sleep
"I've always had insomnia. I’d keep late hours – going to bed at midnight or 2 am, which is not ideal with little kids, but trying to make myself tired enough to fall asleep,” he said. “Now, my sleep is more rhythmic. There’s no lying in bed staring at the ceiling, listening to, or watching a show. Now, I go to bed and fall asleep.”
Increased Focus and Creativity
"When I'm eating right, exercising regularly, and doing all the things, I function at a higher level,” said Sal, a lifelong musician who writes, sings, and shares his music to inspire others. “My brain fires on all cylinders, and I can be more creative every day. Like, I’ll have 10-12 ideas before lunch.”
Being Fully Present
"Nothing makes me happier than being a dad. So, when I’m at home with my kids, I want to be present with them. I don’t want to be distracted, worrying about tomorrow,” he said, adding that he’s learned techniques to help him navigate stress.
Progress, Not Perfection
Sal now weighs about 190 pounds and has maintained that weight for several years. He no longer preps every meal or obsesses over the scale. Instead, he focuses on consistency and joy.
“I just need to move my body — that’s my goal,” he said, adding that he’s learning golf and recently returned to the jiu-jitsu mats after nearly a decade away. “I almost puked, but it was amazing,” he said, laughing.
Sal admits he still struggles. “There are days I fail on all fronts,” he said. “The bed stays unmade. I eat nothing but ice cream and pizza. I raise my voice at my kids.”
But he’s learned to be kind to himself. “Being nicer to yourself is one of the most important lessons you can learn,” he said. “There’s no one else obligated to be kind to you. If all you hear is negativity, even from yourself, it eats away at you.”
Instead, he looks at the averages. “One bad day doesn’t undo a good week. Everybody fails. That’s normal. The goal is to just get back on the horse.”
And most importantly: “I don’t live on autopilot anymore,” he said. “I wake up and choose the hard thing. Because every day I do that, I get a little stronger.”
Learn more about how WWP can support you in improving your physical health and wellness.
*Warrior Survey, Wave 3 (conducted June 15 - Aug. 24, 2023)
Contact: Cynthia Weiss – Public Relations, cweiss@woundedwarriorproject.org, 904.738.2589
About Wounded Warrior Project
Wounded Warrior Project is our nation’s leading veteran services organization, focused on the total well-being of post-9/11 wounded, ill, or injured veterans. Our programs, advocacy, and awareness efforts help warriors thrive, provide essential lifelines to families and caregivers, and prevent veteran suicides. Learn more about Wounded Warrior Project.
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