Looking back

I just posted a blog, but instead of closing out this page, I decided to look back on all my old posts.
WOW! If this is something you have never done, do it TODAY! I can't believe how far I have come.

I started this weight lost journey on February 15th, 2008. I didn't know if I could or would be successful. Here is what I did know: I was unhappy, I was lonely, I was literally alone, and I needed to do something. I had no idea that making the changes I made then would be such a monumental move toward the woman I will eventually be.

80ish lbs lighter and I have learned more about myself, by losing part of myself. I know that I am capable of SO much more than I give myself credit for. I know I have strength that can push past pain. I know that every single day I will have to make the choice to keep doing this. I know that the way I eat and the workouts that I do need to stick with me for the rest of my life. I know there is much more that I need to know....

I have come so far, and yet still feel like I have a long way to go. I will press on; I will survive. Most importantly, I will remember that I have worth that surpasses any number on any scale. I am not 217lbs...I am ME....all of ME...and someone will love every ounce of what I have to offer. I am simply hoping that I have fewer ounces to offer very soon...HAHHA

Whew...glad I re-read my old posts. It was refreshing!
Be Blessed,
Phat Teacher

WOw

It's been a while, but i felt like checking in!
I'm still working hard at this weight loss, but it gets harder with time. Ive lost 80 lbs, and then gained a few, but overall i have done a great job of continually working out 4-5 times a week.
I have also kept up on my eating, which is SO important. I currently want to lose about 20ish lbs....so I am still on task! I have started running, which is something I NEVER thought I would like, but I actually love it. If I keep this up, I hope to run a marathon by my 30th bday (a little under 5 years from now).
I know it's been a while, but thank you for all your support and well wishes! I know you're all doing an amazing job, so keep up the great work!!!!!!!!!
PT

OMG- where did I go?

Hey all!

I am so sorry I haven't posted in forever! My life has been a whirlwind since September. I went on a mission trip to Costa Rica, I have moved to a new apartment and my life has entered into a new season.
I have lost 76lbs and can't believe it! I am entering the part of weightloss that really gets hard-the last 24 lbs. Any ideas? Any motivation?
It's hard to believe I am this close and feel ike I am struggling for the first time....

Miss you all!

PT

Checking in

Yo ladies and gents!

How are all of you? NO seriously, how are YOU? Do you feel fatigued? Are you hungry or famished? Do you feel like you're making any headway in your weightloss goals? Shoot me a comment and let me know how you feel! I want to lift you up or congratulate you on your strength and motivation!

As for me, I am doing OKAY. I have lost 70 lbs so I can't complain...but I will, for a minute. I feel like the dial on the scale is stuck in quick sand. It's sinking...but SLOWLY! I did strength training today for the first time in about two weeks...but I skipped out on my 60 mins of cardio because I didn't feel up for it. I want to beat myself up for this...and I am. It's an odd feeling leaving the gym somewhat dry..I don't like it. I like to be drentched in sweat; it means I did work!

On a positive note I have been doing all this without a trainer. I refuse to believe that because my bank account wont allow me to afford a trainer that my weightloss has to stop. I WILL push forward...but could it please come off a bit quicker? I guess this is the part of the weight loss that tests your character. I would love to look back on this season (30 lbs lighter, of course) and smile at my personal strengths in the midst of no personal trainer.

So, in other words, Phat Teacher is checking in and all is good...but could be better :-)

I've missed hearing from you gals...keep me posted on your stats!!!

Peace out,

PT

How have I lost my weight?

So, I never thought to do this but since someone asked I thought it might be helpful to let you know how I have lost my weight. I went from being a very inactive and lazy person to the new me who feels guilty if I miss one day at the gyms. Here is how my workouts go:

I do 5 days a week in the gym, 60 minutes of cardio each day. I started with 30 minutes and just added from there until I got to 60 minutes. When I first started out I had a trainer who did my strength training2 days a week with me also. Now, I don't have the money for that so I try to get 2-3 strength training days in on my own....it's not enough to just do cardio!!!

Here is how my eating changed:

Well first of all, I realized that this new way of eating has be a life style change and not a temporary diet. So, I embraced the food list my trainer gave me and have tranformed the way I think about foot ever since. Here is a grocery list of foods you should be buying and eating...if it's not on this list you shouldn't start out with it. You can add some stuff in as you go:


Proteins
· Boneless, Skinless Chicken Breast
· Boneless, Skinless Turkey Breast
· Tuna (fresh or water packed)
· Fish (salmon, seabass, halibut)
· Shrimp
· Extra Lean Ground Beef or Ground Round (92-97% lean)
· Protein Powder
· Egg Whites or Eggs
· Beef Tenderloin (a.k.a. Filet, Filet Mignon)
· Lean Ground turkey, Turkey Breast Slices or Cutlets (fresh meat, not deli cuts)

Complex Carbs
· Oatmeal (Old Fashioned or Quick Oats) – NOT pre-packaged oatmeal
· Sweet Potatoes (Yams)
· Beans (pinto, black, kidney, chick peas)
· Oat Bran Cereal
· Farina (Cream of Wheat)
· Low Sugar Multigrain Hot Cereals
· Pasta (whole wheat/spinach)
· Brown Rice
· Rice (white, jasmine, basmati, Arborio, wild)
· Potatoes (red, baking, new)

Fibrous Carbs
· Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
· Broccoli
· Asparagus
· String Beans
· Fresh Spinach
· Bell Peppers
· Brussels Sprouts
· Cauliflower
· Celery

Other Produce & Fruits
· Cucumber
· Green or Red Pepper
· Onions
· Garlic
· Tomatoes
· Zucchini
· Fruit (if acceptable on diet): bananas (NO brown spots), apples, grapefruit, peaches, strawberries, blueberries, raspberries
· Lemons or Limes

Healthy “GOOD” Fats
· Natural Style Peanut Butter – NO Hydrogentated Oils
· Olive Oil or Safflower Oil
· Nuts (peanuts, almonds) – DRY ROASTED or RAW Only
· Flaxseeds (sprinkle on food) or Flaxseed Oil
· Sunflower Seeds

Dairy & Eggs
· Low-fat cottage cheese
· Low or Non-Fat Milk
· Eggs or Egg Beaters

Beverages
· Bottled Water – AT LEAST 100 OUNCES PER DAY
· Crystal Light

Condiments & Misc.
· Fat Free Mayonnaise
· Reduced Sodium Soy Sauce
· Reduced Sodium Teriyaki Sauce
· Balsamic Vinegar
· Salsa (Newman’s Own – Pineapple or Mangp is the best!!)
· Chili Powder
· Mrs. Dash
· Steak Sauce
· Sugar Free Maple Syrup
· Chili Paste
· Mustard
· Extracts (vanilla, almond, etc.)
· Low Sodium beef or chicken broth
· Plain or reduced sodium tomatoes sauce, puree, paste
· Cinnamon


Here is an average day in the life:

breakfast- 3 egg whites with a whole wheat english muffin and i can't believe it's not butter
snack- strawberries, blueberries and a danon yogurt
lunch- salad with spinach, chicken, chick peas, carrots, sunflower seeds, tomatoes, cucumbers, balsamic vinegar and olive oil
snack- apple with 1/4 cup dry roasted peanuts
dinner- 6 oz protein with veggies


Alright, I totally can't take credit for any of this info. I got it from my trainer and am only sharing because I think you all need to know a plan that will work. Trust me....I was the worst of the worst of the worst when it came to eating and EVEN I can eat like this!


Comment if you have questions....I truly hope this helps someone!!

Phat Teacher

Happy Birthday...to Who?`

To me, ya'll!
The big 2.5. today and the weather here is HORRIBLE! I am stuck in my house because of tropical storm Faye and all plans have been cancelled for a celebration. I was really looking forward to having a great 25th birthday...but it seems the best I can do is go to CVS and buy myself a protein bar :-)
No worries though...I am sure some sort of celebration will ensue tomorrow...next week perhaps?
On a high note I have lost 65lbs and am more determined than ever to get to 100 by Christmas :-)

Hope you are all havin a blessed and dry day....
Phat Teacher

Thank You!

Hi all,
I just wanted to write THANK YOU to all of you who continually read and comment on my blog.
Sometimes it seems like no one reads this thing...but i am reassure by your kind and encouraging words each post.
I will do my best to post more frequently. Bare with me...I just went back to work and the first month with new teenagers is always an adjustment (to say the least).
Just know that even though things with my weightloss have gotten harder I am NOT giving up! I got this far....I will make it to my goal by December!

Hope you're all well!!!

Will post soon..
Phat Teacher :-)