Weigh-In Wednesday Week 14!!!

14 Weeks Completed 

98 Days Down 

Starting Weight -- 294

Week 13 Weight -- 267.5

Today's weight -- 2-6-5.8! So that's another 1.7 pounds down!

Total Weight Loss to date = 28.2 pounds !!!




One of my big goals I had when I started out, was to have lost 30 pounds by the end of October. With just 1.8 pounds to go to reach this goal, and 5 days left in the month, I think I can do it. Anyways, my parents just got into town tonight and we are going with my sister and bro-in-law and their kids to Orlando for a nice long weekend.  I still got my late workout in tonight though, and I wanted to get this posted so I could make my Wednesday deadline. 


Before Pic... This is from December, 2010 when Jaimie and I went to see Wicked together. 

After Pic - Front 

And from the Side .. 

Sorry for not updating this more often lately. I have some other posts I want to finish and put up this week so stay tuned. I'll have another from our Orlando adventures coming up this weekend. 

It's a busy time of year, and with that comes more and more opportunities to hit major roadblocks. I've definitely had to pick my battles. For the most part I've been able to enjoy myself, while making sacrifices in other places. I'm glad I'm still on the downward trend, and I can't wait till I start closing in on the 50's .

It's getting late, so that's all for tonight. More to come soon...I promise.

Thanks for all of your support!!! 

“You may have to fight a battle more than once to win it.” ~Margaret Thatcher

Weigh-In Wednesday...Week 13!

13 Weeks Completed 

91 Days Down 

Starting Weight -- 294

Week 11 Weight -- 269

Today's weight -- 2-6-7.5! So that's another 1.5 pounds down!


Total Weight Loss to date = 26.5 pounds !!!


Back on the losing team! After my first 0 pound loss last week, I'm back on track with another 1.5 lb loss this week. I was hoping to make it down to 27 pounds. However, as I've learned, it's not always about the number on the scale. 


This week's set of before and after pics feature the same shirt. These before pictures were taken on our Honeymoon in June/July of 2010. 


BEFORE... 

BEFORE...

After...

And From the Side ... 

This week I noticed the biggest difference not in how I look necessarily, but in how I feel when working out. As you all know I really kind of hate running ... but I'm starting to like it more. I can go farther and faster then I can remember since high school. I've been doing it more and more during the week. I still don't love doing it, but let's face it...it probably burns the most calories and gets you in the best shape in the quickest amount of time.  Working out is continually a challenge in pushing myself further each time. Regular exercise is a huge stress reliever and just makes me feel better all around. 


My family is coming down next weekend and my goal has been to be at a 30 pound loss by the time they get here. I'm going to be pretty close :-) 


Not much more to write tonight, but I'll have more updates later this week. 


Thanks to all for your continued love, prayers , and support. Here's to seeing less and less of me. 


“Willpower can produce short-term change, but it creates constant internal stress because you haven’t dealt with the root cause.” ~Rick Warren

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

Weigh-In Wednesday ... Week 6 !!!

Yesssssssssssir, it's Weigh-In Wednesday Week 6! 


That's 6 Weeks .... 42 Days. 


My big goal this week was to see a 7 on the scale this week. I came pretty darn close. This is kind of a weird angle picture lol , but it will do. 

Week 5 Weight -- 283.2
Today's weight -- 2-8-0 !So that's another 3.2  pounds down this week.

Total Weight Loss to date = 14 pounds




I actually saw a weight as low as 279.8 this week, but I'll settle for 280 since that's what I got today :-)


It's been a great week. I'm really enjoying biking and it's helping me keep my workout routine fresh. 


It's all in your head ... 
I've noticed that almost everyone gets really excited when I tell them what I'm doing or show them the blog. However, I've also found it amusing when people kind of give me that sarcastic "ohhhhh that's great , but I know you'll never stick with it" look. I even had someone tell me "Don't be surprised if all of the sudden you just can't lose weight anymore, some people are just meant to be big."  LOL. Nice. Keep it up. I like the challenge. 


That is what has made this such an exciting 6 weeks. I've had alot of moments early on where I doubted myself because of past results...It's all in your head... keep going
And now this week I've thought of several occasions where it was much easier for me to pass up something I know I shouldn't have...Stay focused ... keep going. 


Thanks to every single person out there supporting me. I love all the continued messages. Also,  welcome to all you new readers that are just seeing the blog for the first time.  


Family Matters... 
Dad, this blog is dedicated to you this week. Thanks for this awesome encouraging email! Since you couldn't figure out how to post it online, I'll help ...  You also get to be the quote of the day. 


"Haven't figured out how to select a profile to comment on your blog. So I'll use email.

You have always had great determination and effort to succeed when you set a goal. I remember a guy with a goal to be a starter on bball team when the raw talent was not as good as some others. But his determination and will translated into dedicated effort. I can still hear the early morning sound of a bball bouncing on the driveway pavement and hitting the backboard while I was still in bed. This occurred morning after morning, week after week, as he got up early and practiced before he went to school.

This guy did indeed become a starter on the bball team. Not only a starter, but one of the best 3 point shooters on the team. He also became one of the best rebounders even though he was routinely matched against much taller players. Rebounding, more than any other aspect of bball, is characterized by sheer determination and effort.

I now see this same guy undertaking an even bigger challenge. I also see this same determination and effort ramped up to meet the challenge. In other words, I see a repeat performance with a certain repeat success. But this time with even greater, life changing results.

Keep It Up!!  The results are already looking good!!

DAD"

Bicycle , Bicycle ??

Hey hey everyone. 

Quick check-in. Cardio tonight at the studio, should be a blast. 

Anyways, I'm looking for some feedback. I am wanting to get a bicycle to use for exercise. I want something to break the routine and give me a different option than a jog. There are alot of mostly flat trails around here. Any bike suggestions? 

Also, best place to get one? Not looking for anything fancy, just something that does the job.

Weigh-In Wednesday --- Week 5!

It'ssssssssssss Wednesday! And you know what that means...time to weigh-in. 


I know you've all been sitting on the edge of your collective seats waiting for this moment.


This week was filled with new challenges, tactics, and victories. 


Week 4 Weight -- 285.0
Today's weight -- 2-8-3.2 !


So that's another 1.8 pound loss. Almost two more pounds this week. 


Total Weight Loss to date = 10.8 pounds


Below is a picture of Pat, Me, Jaimie , and Dad in Bruges when we were visiting Belgium in July. 

This is me today at end of Week 5. Can you see a difference? 

I actually saw an even lower total a couple of days ago at 282.8. I know things flex up and down though. Part of what I've been reading has been telling me that as you start increasing the intensity of your workout, then you actually add on muscle which weighs a bit more than fat. So this can result in a slow down or brief up-tick in weight, but it makes your body burn fat and calories much more quickly. 


I've had lots of really great encouraging moments this week as well. Thanks to all the friends and family for your support and constant vigilance lol. I love the accountability. 


The cardio class is still kicking my butt, and I'm able to do more each and every time. I am really loving working out in a Tae Kwon Do studio again. What I really like about the class is that there is room to push yourself further and further every time.


In Food News:
I had a great salad at Mo'Ziki tonight on the way to church. It's on Starkey and Bryan Dairy in Largo. Check it out it's pretty good. Also shout out to Fiber One Snack Bars . Really, really good. And filling. There are a few things I crave from time to time like Delco's Cheese-steaks and the Wendy's Double Stack for lunch lol. Honestly though, this is totally worth it, and I'm committed to seeing this through. 


In other random news. I am so ready for WVU Football Season! Let's Go..........


Continuing on the sports theme, Here's a really great quote from legendary basketball coach John Wooden


“It’s the little details that are vital. Little things make big things happen.” 

END OF MONTH #1 --- Weigh-In Report

Welcome to weigh-in Wednesday Week FOUR. I have officially completed one full month of this lifestyle change and I feel great! Thanks again to everyone for the growing support I've been receiving.


The Weigh-In Today.... IS .... 2-8-5.0 !!! That's 285. That is a 3.4 pound loss this week. 


End of Month 1  Total Weight Loss = 9 Pounds

I am especially happy because I was able to meet my goal loss of 9-10 pounds here in this first month. 


Many of my shirts are starting to fit much, much better. And I'm finding it easier everyday to avoid random cravings and big time cheating traps. 


I've been telling people how much I've enjoyed this so far, and it's true. It's been challenging but also fun and rewarding so far.  I have had ups and downs, but that's life. The important thing is that I haven't given up and I'm still going strong. 


I had a great call from my Grandpa Bowen aka Popsy this week with lots of encouragement. We always crack each other up, and it feels so great to know that you have the support of all the people you love the most. 


I have had people tell me that it's all uphill from here, and I've also had people tell me that once you make it past the first month, then it just gets easier to stay consistent from there. I think both are valid, and I know it's going to require consistency and preparation from here on out.  As Popsy likes to say, "Anywhere, as long as it's forward."


Anyways, I'll have more later this week, but I wanted to give my weekly weigh-in update. It's been a great week and I'm so excited about what this next 4 weeks will hold. 


Keep up the support, encouragement , and accountability everyone. It is much needed and appreciated.


Thanks, 


I like this quote alot. I think it captures what this first month has been all about. 


“You will never change your life until you change something you do daily.” ~Mike Murdock

Phil is Losing it ....

OK I kind of stole that from these YouTube videos I saw called "Pete is Losing it" where this guy does a video diary every single day tracking his weight loss. Pretty cool to see someone else out there doing it and seeing success. I found his vids when I did a Google search for the weight that I saw at weigh-in today....Which is .... 


288.4 pounds. One more pound lost. 


Three full weeks in. Total Weight Lost - 6 pounds--- 2 pound loss per week


I really was shooting for 2 or 3 this week so that's kind of disappointing. But hey, a loss is a loss. 


I did like how 4 separate people asked me today..."Hey isn't today weigh-in day?" Support keeps growing and that really helps so much. 


Here are a few highlights of things I experienced this week. 
1) There was one day I wanted to just quit altogether. I have no idea why, and it didn't last that long. I just had this frustrated feeling that it's hard to explain. Good news though , I didn't quit.
2) I had two nights where I snacked later than I should have and for no good reason at all. granted the snacks were things like fruit and nuts, but it was still bad. I think this also slowed progress. Snacking is probably my biggest hurdle. Good snacking is going fine, it's the off-schedule snacking that needs to stop. 
3) Good things are that I have done much much better with exercise this week. Tonight I did some laps in the pool, some water aerobics , and 250 jumping jacks lol
4) My friend Alex is doing a cardio class a few days a week and I'm going to be joining him tomorrow to check it out. Should be exciting. 
5)I am getting much more immune to seeing people around me eat what I can't and being OK with it. Last night, we went with some friends to Buffalo Wild Wings for Tuesday Wing night. There were altogether about 40 wings on the table. I had a grilled chicken wrap totaling 600 calories. I was full. I survived lol. 


I keep reading places where rapid weight loss is not realistic and that slow and study wins the race. Also I've heard that sometimes the first few weeks or even several weeks are the hardest and give the slowest weight loss. I've also heard "you will plateau, you just have to stick with it." I hope this is true, because I feel great, and  I just wish the scale was showing more progress. 


Things are going well, and I wore a shirt today that fit much much better than it did 3 weeks ago. I want more and I am always finding more things I can work on and improve. I am going to shoot big for next Wednesday. I would like to have lost  a total of 9-10 pounds in my first month. That means 3-4 pounds next week. 


Let's do this thing .... 


I really like this quote today. Very true and very inspiring... 
“Success is the sum of small efforts, repeated day in and day out.” ~Robert J Collier

Chili-Fest, Improv, Ruby Tuesdays, Landscaping, and Cheddars.... Oh My

Happy Sunday evening everyone! 
I haven't blogged since Wednesday so we have some catching up to do. 


For one, I got on the scale today and I'm still going down :-). I won't reveal any numbers until weigh-in Wednesday, but I just hope I can keep up the trend. 


I've managed to really keep the exercise going almost every day and have been mixing it up to keep things fresh. I've done long walks, jogging, working outside, swimming, etc. This allows me to stay away from that trap of getting sick of something really quickly. 


I also feel like I'm really settling into this lifestyle change in my eating habits, portion side, etc. You really do have to pick your battles sometimes (more on that later), but the key here is preparation and expectation. New habits start to form and it is getting easier little by little. 


Anyways......This weekend was really great and really busy, and I managed to stay in control. For starters, I had a date night with my wife Jaimie on Friday. We ate at Ruby Tuesdays. I must admit that the bacon cheeseburger she ordered looked amazing.  I ordered two turkey mini's and the salad bar. My Sandwich did come with a few fries, and they were so good lol. However, I still was in control of my calories and since I knew I was going out to eat that night, made up for the fries in other ways. I tasted a little bite of that real hamburger. Wow. But hey, you have to make sacrifices right?


Saturday was going to be tricky, but I planned it out and made it work. I did some work outside in the morning and then hit the pool. I had a slim-fast for breakfast, some healthy snacks, and a small grilled chicken wrap with some fruit for lunch. 


Saturday evening we went over to meet with our good friends from the Improv team I do comedy with (check us out at http://strangersandfools.com/) at Matt and Sara's place. So , at this meeting of the minds we were going to have two different kinds of chili, chips and salsa, and then some awesome desserts like always. The chili was actually pretty healthy, but I knew I'd have some chips and salsa  (most likely more than some because I love chips and salsa). They were great. I was having a great time laughing with everyone. Hooray. But then .... Dustin's wife Shannon, broke out this awesome chocolate waffle dessert with ice cream. Also brownies made an appearance.  Man was it tempting. 

Here's how I survived lol. I cut off a teenie tiny piece of brownie. Ate it. And then drank a ton of water. Everyone around me was practically rolling in chocolaty goodness and I actually felt good. And full. And I didn't ruin my entire week of work.  DISCLAIMER:  I do not think the Improv team is a group of gluttonous maniacs. They just really like dessert. And three of the wives are pregnant lol. I love you all. 

Here they are... or here we are...  Left to right ( Me, Dustin, Matt, Steph, Chris)


I did eat some peanuts and Craisins when I got home while I was watching TV which was totally cheating, and I shouldn't have, but I moved on and I did extra exercise today to make up for it. 


Finally, today after church we went out to lunch with our friends Mark and Cristina to this great restaurant called Cheddar's. Really good. I got grilled Dijon chicken with mushrooms and rice. I passed on my favorite broccoli casserolle and switched it out for steamed broccoli and green beans. Not too shabby my friends. For dinner I just had a mini pita with some Syrian cheese and an apple. Score. 


All  in all it was a great weekend and things are still going well. 


More challenges to come this week, and hopefully more results. 

Thanks everyone! 


“This one step – choosing a goal and sticking to it – changes everything.” ~Scott Reed

The way to get started is to quit talking and begin doing...

2-9-4

That’s 6 away from 300. Yikes.

That is a high number.  Really high. Wow, that’s way way way too much, high.

That’s what I saw when I weighed myself at Publix last week on 7/19/11. The day before I started this blog and this lifestyle change. The day I determined once and for all to do something.

I really don’t think I look the part of 2-9-4, or maybe I do? It’s out there now. You know it and I know it lol. Either way it’s changing and that’s the last time I will ever see that number. 2-9-4. Whew.

So as you saw on the last post I was planning to buy a scale yesterday,  and I did. And I used it.
I literally closed my eyes when I used it and was nervous about whether any progress was made.

God is so good.

After a week of effort.... I saw..... 290.2 :-)  I checked and triple checked. And I know it doesn’t seem like much when I have so far to go. But, 4 pounds really feels like a big deal.  And it’s a start right! 290.2 

Had a nice workout tonight and am just trying to establish a good routine and be as active as possible.
Here are some great message clips from friends and followers. THANK YOU for your encouragement! These are just a few of many and it really is a HUGE help so thanks!

“You'll succeed if you want, you just have to remain strong. One piece of chocolate at work is in fact a big deal when you're trying to accomplish something so don't let any one get you off track.”

“I will be supporting Phil and i just want to say that i think the Lord used his post to support me. “

“Phil, if anyone I know can do it, you can do it. I think this is really cool. Once you get past week 3-4 it will get much, much easier.”

“You have a few more pounds to lose than I did, I understand, but it is a very attainable goal to achieve, and you will be so happy when you start looking in a mirror and seeing a new, smaller, more fit you! Let me know if I can help in any way. “

“Stand up to your obstacles and do something about them. You will find that they haven’t half the strength you think they have.” ~Norman Vincent Peale