Crystal English Lost 122
Pounds and Kept The Weight Off
Family Status: Married
Occupation: Assistant Director, Exec. Events
Location: Lake Orion, Michigan
Starting Weight: 267 pounds
Current Weight: 145 pounds
Pounds or Inches Lost: I lost 122 pounds!
Crystal's Weight Loss Story!
When did you become unhappy with your weight?
I became overweight as an adult and never felt "right"
with myself. However, after having my second child at age 25 I
knew I was completely unhappy with who I had become and not having
the energy to keep up with my children.
What made you decide to lose weight?
I realized at age 46 that I was very close to the age my mother
died from obesity related congestive heart failure and stroke.
I knew at 267 pounds I was in line for the same type of fate.
It was like a slap in the face that I had almost reached the age
where my mother had passed and I knew this time I had to put my
all into my effort.
What were the most important changes you made to lose weight?
I gave up all sugar and sugar substitutes and said goodbye to
all processed and boxed foods. I started eating only lean cuts
of chicken and turkey that are hormone free, antibiotic free and
grass fed. Then I started to plan and prepare
my meals. Packaging them so that I had my own versions
of "fast food" so that I was ready for anything. I weighed
all of my food and started working out 6 days a week with a mix
of strength training and cardio.
What was most challenging about losing weight?
The most challenging thing in the beginning is now one of the
things I enjoy the most and that is the planning. Each weekend
I plan my grocery list and shop, I plan out what days I will eat
which meals, I plan out what hours I will eat (every 2 hours)
based on my calendar, I plan out my workouts and what days and
times I will workout. It was hard at first but now I look forward
How long did it take you to start to see results?
It took about 3 months before people started to comment either
about how nice I looked, or had I lost weight, some even commented
that my clothing was too loose.
How long did it take for you to reach your current weight?
It took me 13 months to lose 122 pounds.
How long have you maintained your weight loss and how do you do
This is a question that will be ongoing for me. I want to maintain
my weight for my lifetime so as of right now for 13 months I have
What keeps you motivated to continue your weight loss success?
I took the goal of becoming fit very serious and now that I am
becoming an extremely fit person, I have changed my goals somewhat
to help me keep my motivation. I would like to try new things,
first becoming a bodybuilder and competing, then I'd like to compete
in a CrossFit competition. I think the motivation comes from always
having a new goal or a new way of challenging yourself!
How has your life changed now that you've lost weight?
I am a much happier person. I finally feel comfortable in my
own skin as well as in a room full of people. I am much more confident
and secure in my work life.
Do you have any advice for others who are trying to lose weight?
Yes, it took me over two decades to realize their is no magic
bullet, no pill, no powder or drink that can replace what just
eating every two hours with foods that came from our earth and
exercising at least 30 minutes 4-5 times a week minimum can do.
It's a SLOW process but you DO get there! Do the right things
and the healthy you will begin to shine, but just be patient.
How did ShapeFit help you reach your weight loss goals?
ShapeFit has workout
guides and motivational
weight loss stories and education that is all in one place.
ShapeFit.com is a steadfast resource for all things positive.
Crystal's Weight Loss Tips!
Weight loss tip #1:
Weight loss tip #2:
Cook and measure your meals.
Weight loss tip #3:
EAT EVERY 2 HOURS!
Weight loss tip #4:
When you crave chocolate, use two 86% cocoa squares with almond
butter in between.
Weight loss tip #5:
Make your exercise something you enjoy.
Crystal's Weight Loss Eating Plan!
Egg whites, spinach and mushroom omelette.
3 ounces of chicken, broccoli and a piece of fruit.
Turkey patty with asparagus and quinoa.
Snacks or Mini Meals:
12 raw almonds, Greek yogurt, sweet potato, whey protein shake,
Creatine pre-workout, glutamine post-workout, 2 multivitamins
a day, amino acids, taurine, casein.
Crystal's Weight Loss Workouts!
Back and biceps with 30 minutes of cardio.
Tuesday: Chest and triceps with 30 minutes of cardio.
Wednesday: Legs and abs.
Thursday: Shoulders and calves with 30 minutes of cardio.
Friday: Abs and back.
Saturday: REST DAY!
Sunday: Legs and abs with 30 minutes of cardio.
Monday: Octane elliptical machine.
Sunday: Octane elliptical machine.
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