When Craig Schnaars was 25, he tore his ACL. What should have been routine surgery spiralled into infection, further operations and a long recovery. The physical setback triggered severe anxiety and depression. Training stopped, comfort eating crept in – and the weight piled on.

It took seeing old photos of himself to force a reset. He laced up his trainers and started running. That decision led to a half marathon, a career in fitness – and a weight loss of more than 5 stone. Now 37, he explains how he turned things around.

From Athlete to Rock Bottom

Growing up I was always an athlete, mainly focusing on American football throughout school and university. Being fit was never something I had to think about. When I was 25, I tore my ACL and everything changed.

I couldn’t move from the sofa and I began to develop anxiety and depression. When my knee became infected, I had to undergo a second surgery, which delayed my recovery even further.

It sparked constant worry – I was always afraid something bad was going to happen. When I did try to work out, I held back because I thought I would get injured again, so eventually I stopped altogether.

At the time I was working as a bar manager, eating the unhealthiest food I could find at the end of long shifts. I was also drinking regularly to ease the anxious feelings I was dealing with almost every day.

My life became long work hours, very little sleep and using alcohol to make everything feel manageable. I was unhappy with who I was becoming. I felt like I was losing my purpose and I no longer recognised the person in the mirror – nor did I have the confidence to try and become that person again.

The Mental Toll

I was eventually diagnosed with anxiety disorder and depression. I ate to make myself feel calmer and drank to quiet the constant unease I felt.

I was also prescribed several medications, some of which caused unexpected weight gain while helping to manage my symptoms.

My turning point came in June 2014. I was looking at old photos of myself with a friend and it almost brought me to tears.

In that moment, I realised how much I had lost sight of who I was. My mind had been so clouded by everything else going on that I hadn’t noticed how far I’d drifted.

That clarity made me realise I needed to change. This was about two years after my ACL surgery.

Starting Again with Running

Shortly after that, I signed up for my first half marathon. I wanted something that would force me to get back into running shape as quickly as possible.

Alongside running, I started a simple challenge – holding a plank every night. I began at 30 seconds and added 15 seconds each day I completed it successfully. Eventually, I worked my way up to four minutes.

When race day came, I ran the full 13.1 miles without stopping. The splits weren’t anything special, but finishing it felt like a huge step towards becoming myself again.

Why Progress Stalled

I quickly realised I had very little fitness knowledge outside of what I’d been coached growing up and through running. I was used to being told what to do rather than understanding it for myself.

I kept running for a few years but found myself constantly comparing who I was to who I used to be. Even with the running, my weight only dropped from around 18.3 stone (256 lbs) to about 15.9 stone (223 lbs). It was progress – but nowhere near where I wanted to be.

Between races, I would stop training altogether, and the weight would fluctuate and creep back on.

The Shift That Changed Everything

In 2017, I moved in around the block from an Orangetheory Fitness studio in Merrick, New York. I had taken a few classes before my injury and remembered enjoying them, so I decided to go back.

I started going two to three times a week and gradually built up to four, five or even six sessions per week – sometimes twice a day.

I began my Orangetheory journey at around 16.7 stone (234 lbs) and within a year I was back to my university weight of 13.2 stone (185 lbs) for the first time since 2008.

My clothes fit better, my mind felt clearer and I loved the sense of community. The competitiveness, the coaching and the relationships I built all helped push me forward.

From Member to Coach

Two years after starting at Orangetheory, I decided to take a leap and try becoming a coach. Initially, it was just a way to earn some money while I figured out my direction in life.

It turned out to be exactly what I was meant to do.

After completing my training, I became Head Coach in Farmingdale, New York. A year later, I was promoted to Regional Fitness Manager and nominated for Regional Fitness Manager of the Year worldwide.

How I Train Now

Now, I mix things up in my routine. I take Orangetheory’s Orange 60 class three times a week, shadow box with weighted gloves once a week, use a Tread 50 class as an active recovery session, and include functional strength training once a week.

I aim to train five to six days a week consistently.

I’m currently preparing for my first Hyrox race in New York City. It’s unlike anything I’ve trained for before and I’m excited to see how the functional strength I’ve built translates into competition.

Progress Is Never Linear

A fitness journey is never straightforward. There will be highs and lows.

Some days you’ll feel like you’ve made huge progress. Other days, it will feel like nothing has changed.

You might look in the mirror and see results one day, then doubt yourself the next. The mind can distort reality.

Weight fluctuates. Bodies change. But no single moment – good or bad – defines your progress.

What matters is continuing to show up.

1/ Find Power in Habit

What many people don’t realise is how long it takes to turn an idea into a pattern and a pattern into a habit.

Even when I don’t feel like training, I make myself do it because I know I’ll feel better afterwards. Over time, working out becomes something you feel uncomfortable skipping.

The same applies to nutrition. Before losing weight, I was eating mostly fast food. I would leave my girlfriend’s house late at night, two or three times a week, and stop at a 24-hour McDonald’s drive-thru, ordering large amounts of food. I’d eat it in my car and throw the packaging away so no one would see.

I was also eating regularly from concession stands at Yankee Stadium, where I worked for much of the year. I’d go for burgers with every topping possible, steak sandwiches covered in sauces – always choosing comfort over better options.

On top of that, I was consuming large amounts of sugar through fizzy drinks and energy drinks like Red Bull, Mountain Dew and Pepsi to get through the day.

Once I began replacing those habits with better choices – things like sushi, salads and more structured meals – everything became easier. I made breakfast a daily habit, which helped set the tone for the rest of the day.

Consistency is everything. The more you repeat something, the easier it becomes to stick to.

2/ Listen to Your Body

I realised that not every workout needs to be the hardest session you’ve ever done.

I used to think calorie burn or speed were the only things that mattered. In reality, progress comes from understanding what your body needs.

Balancing hard sessions with active recovery – like walking – allows your body to recover while still moving. When you’re not constantly exhausted or sore, you’re far more likely to stay consistent.

3/ Find Accountability

You need someone in your life who will push you to show up, especially on the days you don’t want to.

Motivation isn’t constant, so having accountability – whether that’s a friend, coach or even signing up for events – can make all the difference.

For me, that sense of accountability and community was life-changing.