Beach Body Weight Loss Success Story  

Meet Tracey Fackler

Job: Sales coordinator
Home: Hummelstown, Pennsylvania
Age: 30
Height: 5'9''

The Gain

I was a healthy, skinny kid until second grade. That's when I learned I had exercise-induced asthma. So whenever I tried to run or participate in any activity, I couldn't breathe.

As a result of that, I stopped running around, and I started to eat more and more. I ended up getting fatter and fatter. By the time I turned 21, I was up to 255 and buying pants with 40-inch waists.

I don't know what my cholesterol, blood pressure, and resting heart rate were, but I used to hear my heart pounding when I was in bed, and I'd think, "Wow, this is beating pretty fast."

Once, I got down to 200 pounds. But after I finished college, I was back to about 230. Too many deals on wings and beer, I guess.

The Change

I lived in Florida. I think that was part of it--I wanted to take off my shirt because it was so hot. That's when I realized it: 'Oh, wow, you are getting fat.' I had failed the Beach Test: When I took off my shirt at the beach, I was embarrassed.

When I moved back to Pennsylvania, I joined a rugby team. And that also inspired me; I wanted to be a better player. That made me think of fitness as something that was part of my life, not something I did a couple of times a week.

So I started to run to get in shape, but I couldn't keep up at first because of the asthma. I would just run until I couldn't, and then I would walk. When I gained my breath, I'd run again. The first time I ran a mile without stopping, I was pretty excited.

After I began to drop a few pounds, I started lifting weights more often. That helped me build muscle, which burned more fat and helped my appearance. I also ate more lean protein, fewer carbohydrates, and more nuts, fruits, and vegetables. And I limited sugar and alcohol.

The Results

After 5 months, I hit 175 pounds, which is where I am now. I gave away all my big pants. I wear 33s now. And my breathing is much better now that my weight isn't taxing my respiratory system. Over the past 2 years, exercising has become such a habit.

I ran in a 5-mile race last July, and I'm working now to become a certified personal trainer. My goal is to help people change their lives the way my weight loss changed mine.

The bonus? I got married in December, and my wife admitted she would never have looked at me twice if she'd seen me 10 years ago.

Tracey's Workout

• I lift weights 3 or 4 days a week and alternate upper- and lower-body workouts. For my upper body, I do bench presses, rows, pullups, shoulder presses, curls, and triceps exercises. I do 20 sets per session, which takes less than 1 hour total time.
• I run or bike two or three times a week in the winter, but in the spring, summer, and fall, I do more mountain and road biking with my wife.
• I do intervals--I'll go easy for a minute and then run hard for 30 seconds, and do that for about 20 minutes.

 

Tracey's Loss leaders

• Eat lean protein, healthy fats, fruits and vegetables, whole grains. And nuts. I watched what I ate, but had as many pretzels and peanuts as I wanted.
• Don't switch to light beer. I don't worry about the calories in things I want to enjoy. I drink whatever beer I want, but I have only a few a week. I drink mostly diet soda, and about a gallon of water every day.
• I just allow myself 1 day a week to eat anything, and I tell myself that I have to wait until that day to eat it. If I still want it then, I eat it.

 

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