Weigh-In Wednesday...Week 10!

10 Weeks Completed 

70 Days Down 

Week 9 Weight -- 274

Today's weight -- 2-7-1.5! So that's another 2.5 pounds down this week.

Total Weight Loss to date = 22.5 pounds !!!

Before (last Christmas) ...

After ...

And from the side ...

WOW what a busy busy week! I just realized I haven't had any posts since last Wednesday. 

Part of the reason for this is the spontaneous trip I took to go see my beloved WV Mountaineers play on Saturday against the LSU Tigers. 

The game was Saturday night. My schedule went like this: 

Flew out Friday night after work and landed in Charleston at 12:15 AM. Todd picked me up and we drove to Morgantown and arrived around 2:30 AM. 

Woke up at 8 AM the next day and took in ESPN's College GameDay on the campus. Awesome.

Here's a video of the scene when we arrived at Gameday!

And here's the crowd singing country roads :-)

After this we went back  to my brother Patrick's apartment (thanks for the place to stay!) and rested and moved on to the gigantic tailgating festivities at about 2:30 PM and stayed there till we went into the stadium at 6:30PM when they opened up the gates. 

This gives you an idea of how massive the tailgating area is... 

And some pics from the stadium ...

And one last video to show you how LOUD it was in the stadium... 

I have lots more pics and video and I'll be posting those on Facebook later, probably tomorrow. I'm sure I'm leaving out a ton of good stuff, but I'm afraid this post is getting way too long.  

I also was very glad to be able to spend some time with my parents and Popsy on Sunday afternoon. I had time just to relax with my family. My workout Sunday was with my Mom, which was really fun. We walked up and own the hilly streets of Montgomery and got some calories burned before leaving for the airport back to Tampa. 

FOOD TRAPS:

Part of a great trip home and great football is inevitably GREAT FOOD :-). Ah man, there was just an array of great food all around at the tailgate on Saturday. Todd Wilson brought some KILLER pork. We also sampled Pepperoni Rolls, Chicken, Turkey Wraps, Shrimp etc etc etc whatever you can think of it was there. It seems like every tent and RV you pass has some good food to offer. We even had some nice LSU fans give us some of their real Jambalaya. YUM. 

We saw lots of great friends and family at the tailgate and overall just had a wonderful time. I managed to enjoy a bunch of different food, and still stay within my goals by planning ahead and making sacrifices in other places. Special thanks to Todd Wagner's wife Jessica, for packing me some healthy snacks and Sobe LifeWater. That made it much easier to stick to the plan!

My biggest splurge was a DUKE biscuit  Sunday Morning at Tudor's Biscuit World. LOOK AT THESE BISCUITS lol. They are the BEST! 

I was actually a little worried about the weigh-in this week. But I think because of consistent exercise and not "over-doing it" I was just fine and still lost over 2 pounds this week. Well on my way to the 60's!

Thanks to all of your encouragement this week. It was cool to have so many of you back in WV tell me you could see the difference. My buddy Luke picked up from the airport back in Tampa, and told me he almost didn't recognize me. NICE. 

"If we did all the things we are capable of, we would astound ourselves." - Thomas Edison 

Weigh-In Wednesday...Week 9!

9 Weeks Completed 

63 Days Down 

Week 8 Weight -- 275.8


Today's weight -- 2-7-4! So that's another 1.8  pounds down this week.

Total Weight Loss to date = 20 pounds !!!

THE BIG 2-O. First major mile marker complete. 

Before ... 

After 9 Weeks ... 

From the side ... 

Today I wore a shirt to work that I haven't worn in about 3 years. I really love this shirt. 

I think one of the last times I wore it was when I finished working on this song back in 2007 ... 

Pretty cool right. 

Anyways, it's been another successful week. 

I'm still facing many of the same challenges, but I have been finding it easier to say no to certain things.

Also, I did have maybe a little more food than a usual meal at our cookout with friends Saturday night, but I planned ahead for it and made it up for it he next day. Planning and being prepared is absolutely key to everything everyday with this lifestyle change. 

GOOD SNACK FOODS: I've had a ton of people ask me what I use for snacks. So here are some really good options that I've been eating alot of lately. 

1) Genisoy Barbecue Soy Crisps - Kind of like chips, and good enough to fix the craving

2) SpecialK Protein Snack Bars - Many protein bars out there are good for protein , but outrageously bad for calories. This is a great one. Only 110 calories and 4 grams of protein. I have one almost every day with my lunch shake

3) Slim-Fast Protein Shakes - I have one for breakfast almost every day. Quick. Easy. Fills you up. Only 190 calories and tons of protein

4) Quaker Oats Quakes - I always have a few bags of different flavors. They rock. Fill you up. Lots of fiber and whole wheat. Great Snack.

5) Kellog's Fiber Plus Bars - Always as one of my snacks during the day in between meals. Good fiber.

If you notice, I try to keep lots of fiber and protein in my diet. I don't go overkill on protein, but I make sure I have good healthy protein every day and in every meal.

As always I have to say a special thanks to all of you supporters out there. I've had alot of people give me encouraging words and compliments etc this week. I know some of you have started taking this journey with you. Love it. Keep going, and don't quit. 

I can't wait to see the 60's on the scale and I should be on track for that by a couple weeks from now. 

For now, I'm just to keep on staying with it, and  hopefully can keep seeing success. 

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted. - Denis Waitley   

Sunday Post Card

Just a quick post here. I'll be back for more extensive before weigh-in Wednesday. Busy, but great weekend. 


Anyways, just wanted to share this. I got this encouraging Post Card from Pat at Chainwheel Drive. This is the place I bought my bike from a few weeks ago. 

Super cool. Thanks Guys! A little encouragement goes a long way!


Alright goodnight everyone. I'll try and post again tomorrow. 

I walk slowly, but I never walk backward.  – Abraham Lincoln

END OF MONTH #2 --- Weigh-In Report

Welcome to weigh-in Wednesday Week EIGHT. I have officially completed TWO full months of this lifestyle change and I feel great! 


That's 56 days completed. 


Starting Weight -- 294


Week 7 Weight -- 279


Today's weight -- 2-7-5.8! So that's another 3.2 pounds down this week.

Total Weight Loss to date = 18.2 pounds !!!


Before Pic

After 8 Weeks 

And from the side

Sweeeeeet. Success! Well, at least steps in the right direction :-)


I know I have a long way to go still, but I cannot tell you how amazing it feels to be in rhythm with this lifestyle change and being able to both see and FEEL the difference. 


The response and support I've been getting from everyone is just incredible. Family,  Friends, Church Friends, Youth Group Kids, Etc.  You guys keep me going. Thanks for asking me when you see me how things are going. I must have had 10 people ask me at church tonight how this week's weigh-in is going to go lol. 
Thanks Uncle Tom Bowen for this message, " Hey Phil...my friend if you can loose 15...you can loose another 15!!!!!!!!! It's kinda like one down and one to go.... Keep pushing through......a good brisk walk every day will help your body get over this little plateau !!!!! Man, this could be the toughest battle any of us face. Seems like EVERYTHING is built around food. Conquer this and I'm convinced you can conquer anything."
Just one of many encouraging thoughts from this past week from friends and family.


Also, it's been great to hear stories of people being inspired by the journey I've been taking
Here's a shout out to one special relative who said she's lost SEVEN pounds already! Congrats :-) I love you and hope you can keep it going ! 


Please keep me in your thoughts and prayers. I'm wanting to just keep this going strong and make a lifelong change. 


In other news:
I've had a pretty busy schedule, and it's becoming more routine for me to plan things so I can control the outcome when it comes to food etc. 


Exercising is becoming the same way. I've mixed in biking , running, martial arts, swimming, walking, and strength training. I try and keep it fresh and not do the same thing too much and too often. This helps me not get too bored and keep my eyes on the prize.


I'll do another post later this week on those things.


This week I just wanted to keep it focused on this end of Month # 2 Weight Report. Thanks again everyone, and I hope you're enjoying this as much as I have been. Special thanks to my wife Jaimie for her help at home, and to my parents and siblings for their moral support over the phone and in person :-). 


See you soon... 


“Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising which tempt you to believe that your critics are right. To map out a course of action and follow it to an end requires courage.” ~Ralph Waldo Emerson

New Music

Some new music I found, that I've been working out to. 


Great stuff ...


Matthew & the Atlas - I Will Remain

Of Monsters & Men - Little Talks 

Seryn - We Will All Be Changed

ENJOY ! 

Saturday Links

Hey Everyone! 


Hope you're having a great Saturday so far. Going just hang out and relax with Jaimie today. Later tonight we have an Improv show at the Box in Ybor. Come check us out!


Anyways, thought I'd shoot out some really interesting links that I found this week. Check em out! 


1) The 20 Worst Foods in America - This list is just nuts. Do you have any favorites on here? 


2) 85 Tips and Strategies for Dining Out - Lots of Cool stuff in Here


3) The New Way to Eat Pasta - Thanks for this one Jess 


4) Finally here are 4 ab-toning tips from those Biggest Loser Club emails I get : 


    1. Suck It In    Work on your abs, even when you're not working out. One trick: Constantly pull your        stomach in to work your transverse abdominus, the deepest layer of muscle in your core.    This improves your posture so your stomach looks even flatter.
    2. Sit and Sculpt   Sit on a stability ball instead of a chair to work your abs all day long. It's a wonderful way to  engage muscles without even thinking about it.
    3. Crunch and Twist    Regular crunches are great, especially if you can lift your feet of the ground and make a 90-degree twist from side to side. Try 3 sets of 20—more if you can.
    4. Ride On    Do up to 10 minutes of bicycle pedaling in the air while you are lying on your back to work your abdominals. 


I hope those were helpful! 


Enjoy your Saturday everyone. Go Mountaineers!


“Fears over tomorrow and regrets over yesterday are twin thieves that rob us of the moment.” ~Anonymous

Weigh-In Wednesday...Week 7!

49 Days Down. 

7 Weeks Completed 


And I'm officially in the 70's!

This week felt like a great one. I really stuck to my game all week long for the most part. I had a couple snack slip-ups after scheduled snack times, and I had a little slice of apple pie on Labor day lol. But other than that I really feel like I had a great week. I got tons of exercise in over the long weekend. Including a couple of great long bike treks on Saturday and Monday mornings. 

I even saw a weight as low as 277 over the weekend. WOW. However, as they say, your body can catch up with you and fluctuate. Who knows maybe it was alot of water weight one day? 

Anyways, I step on the scale tonight for my weigh-in and I see... 

Week 6 Weight -- 280
Today's weight -- 2-7-9 !So that's another 1 pound down this week.

Total Weight Loss to date = 15 pounds

At first I must admit I was kind of frustrated because I felt like my weight should have been lower this week. But, the more I thought about the big picture, the better I felt. I still have gone over my 2 pounds a week goal. I can't really complain at all. 15 pounds in 7 weeks is not too shabby, and I'm just going to keep at it. Slowly but surely ... 

Check out this picture of me at our friend Melody's wedding last fall. Pictured is my wife Jaimie and our good friends Katelynn and Alex. 

Quite the difference right? 

In other news ...

Our big project this weekend was doing our office/library room in our house. 

So we went to IKEA. And filled up Laura and Dan's Van lol

Room Before ... 

And room after! 

We have lots more pics on Facebook too. 

Thanks everyone for checking in with me this week and keeping me accountable. I feel like this is a critical time just because I'm almost to that two month mark and the newness of this has kind of worn off. Now it's a marathon and I just have to stay the course. My goal is to be about 30 pounds down by the time I see my family in the beginning of November. 

I'll check back in before the weekend and let you know how the week is going. So far so good! 

“First we form habits; then they form us. Conquer your bad habits or they will conquer you.” ~Robert Gilbert

Happy Labor Day!

Enjoy the Holiday everyone!

We've been busy furnishing and setting up our library/office. I'll have lots of pics up later once we finish everything today.

Things are looking good for weigh-in Wednesday, so I should have some good news for you coming up this week as well.

For now, Enjoy your day off of work!

Be back later....

FYI for all of you who watched the WVU vs Marhsall season opener yesterday. Here is some cool video of the big storm that called the weather delay.

COLLEGE FOOTBALL!!!!!!!!

Happy Long Weekend Everyone,

We get an extra bonus with College Football kicking off this weekend. The highlight of course is WVU's first game in the coal classic against Marshall. 3:30 PM EST on ESPN. Be there. 

We all know that one of the greatest and best things about Football season is the food. Yum. However, I'll have to pass this year lol. There are lots of great options out there though and I got this recipe emailed today by the biggest loser emails I get. It looks pretty good. I'll let you know how it goes. Gonna cook it up for the game on Sunday I do believe.

Biggest Loser Best-Ever Barbecue Chicken:

1/4 cup chili sauce
2 tablespoons low-sodium ketchup
1 tablespoon honey
1 tablespoon red wine vinegar
1 teaspoon ground ginger
1 teaspoon Dijon mustard
3/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 teaspoon red pepper
12 ounces boneless, skinless chicken breast

Coat a grill rack with nonstick spray. Fire up the grill and heat for 20 to 30 minutes. Place the rack on the grill.

Meanwhile, in a small saucepan, mix the chili sauce, ketchup, honey, vinegar, ginger, mustard, black pepper, garlic powder, and red pepper. Bring the mixture to a boil, then remove from the heat. Set the sauce aside.

Place the chicken on the rack over the heat. Grill, uncovered, for 10 minutes. Turn the chicken over and brush with the sauce. Grill until the chicken is no longer pink, 5 to 10 minutes. Brush with the remaining sauce before serving.

Yield: 4 Servings

Per Serving: Calories 120, Total Fat 1 g, Sat Fat 0.3 g, Cholesterol 48.7 mg, Sodium 233.4 mg, Total Carb 6.6 g, Fiber 0 g; Sugars 2.5 g, Protein 19.4 g

Have a good weekend. I'll be back before it's over. 

"Always bear in mind that your own resolution to succeed is more important than any other."
Abraham Lincoln