DENVER -- Duane Newton is competing in his first triathlon, and that's a big step for him considering earlier this year, Duane was confined to his couch.

"I was closing in on 500 pounds, and I was pretty much an invalid. I have two beautiful daughters and I want to be around," Newton said.

Before he started preparing for his triathlon, Duane found personal trainer Jess Hogue and told him his goal, a goal that was much more than just losing weight, "I told him my dream of being an Iron man. And he said, 'Well, let's start small.'"

As Hogue says, "We started with an agreement."

That agreement was to get Duane to walk everyday for a month. Duane did not only meet that goal, he exceeded it.

"I tell him he needs to get on a treadmill for 30 minutes, he's going to do it for 45," said Hogue. "He just doesn't stop. He keeps on going. He's very motivated."

That determination is helping Duane go from a couch potato to an Iron Man. He's even documenting his journey in an online blog.

"I've read some of the messages that people have left for him in there, and they are inspired. And you start creating that synergy with people. Everybody supporting each other and getting that energy, " Hogue said.

With all that support, Duane has now lost more than 85 pounds.

"The biggest plus is the energy I have. My health is improving. My cholesterol has dropped and I'm being able to spend more quality time doing things with my family," Newton said.

As for the triathlon in Glenwood Springs, Duane finished. And he continues to dream big, "Now, I'm training for a half iron man next October."

Duane also helps his story will help inspire others, "I hope someone sees this and they say, 'If that guy can do it, I can do it.'"

Jess Hogue has some tips we can all use.

1.Get real not realistic about what you want out of this. Being "realistic" doesn't inspire us. Who says you can't have what you want? With the right focus and consistent action you can have anything you want or be whoever you want to be.

2. Decide you are going to do something TODAY and take action. Don't wait until tomorrow. Tomorrow comes 30 pounds later.

3. Consistent Focus and Consistent Action -- Keep your focus on your goals and you will attain them with consistent action. If you focus on how hard the exercise is, then you won't do it. If you focus on your goals then it will inspire you to move.

4. Ask yourself first thing in the morning of your day, "When am I going to get my exercise in today?" Then decide what you are going to do and when.

5. Remember: "Exercising does not equal pain; not exercising equals pain."

If you would like some personal expert advice, you can call Shape Plus at 303-726-8279 or check out their website www.shapeplus.com

Or if you would like to read more about Duane's story you can read his blog at http://couchpotato-to-ironman.blogspot.com

As you can imagine, Duane has his own advice for people.

1. Keep a food journal, as it helps you stay honest with yourself and shows you what you are doing right and what you may need improvement on in regards to your food plan.

2. Be kind to yourself and don't expect perfection. Do not beat up on yourself when you slip, you are going to slip occasionally and overeat, or eat junk food.

3. Exercise five to six days a week is mandatory, not optional. Too busy? Would you rather exercise one hour a day or be dead 24 hours a day? Or get diabetes? Or have a stroke? Or stay fat?

4. Find a food plan you can live with the rest of your life, not one that is temporary like most diets.

5. Do not plan on how fast your weight will come off. We have no control over that. We do have control over our food plan and exercising consistently. Focus on those two things and the weight will come off.

It's a journey, not a race.