Yesterday, I ate 2 Krispy Kreme donuts (yep, I did ... lol) but instead of me forfeiting the rest of day to binge out of frustration and mild shame, I simply logged my POINTS on the site, and kept an independent tally of the calories on my own formula-filled Excel spreadsheet <--- (I told y'all I have been dieting for years, I make up my own stuff... lol). I then saw what I had left to work with, and kept it moving ... making better choices for the remainder of the day. The beauty in this, is that after a while, behavioral modification begins to set in. Once I recognize when smarter decisions could have benefited me, greatly, it's up to me to conform.
For example, I ate the donuts, which consumed nearly 1/3 of my daily POINTS and caloric intake goals. Not too long after, (as the trend for carbs/sugars plays out) I was back hungry again within an hour ... ready to devour my next snack. But if I would have chosen a more "filling food" (high in fiber & water) to begin with (such as Fruits, Veggies, Whole Grain Snack, Yogurt, etc.) ... I would have stayed satisfied longer ... avoiding the empty calories, sugar high, and newfound cravings for some more sugar, in the meantime!!!
So, when I start over tomorrow, I won't be so quick to grab a donut. Heck, if I'm going to use 33% of my POINTS & Cals on one item, it better be good and filling! While it's not the end of the world, that I ate off-plan (I do have an allowance of additional room for the occasional off-plan food) those dounuts weren't even worth it.
This was probably a bunch a rubbish ... lol ... but bottom line, tracking ... keeps me focused!
Happy last day of 1Q 2009!!! ... whew!!!
(It's Supposedly Top Secret, But ummm ... Not So Much Anymore ... lol). I found these on PeerTrainer.com, and when compared to my WW Online provided numbers, turns out to be accurate.
1. Are you
Female? - score 2
Male? - score 8
A nursing mom? - score 12
17-26 - score 4
27-37 - score 3
38-47 - score 2
48-58 - score 1
over 58 - score 0
Enter the first two digits of your weight in pounds.
(for example, if you weight 199, you will add 19 to your score)
Under 5’1 - score 0
5’1-5’10 - score 1
Over 5’10 - score 2
Sitting down? score 0
Occasionally sitting? score 2
Walking most of the time? score 4
Doing physically hard work most of the time? score 6
You get 35 weekly allowance points. You can use 5 a day, all at once, none at all or any combination of the points
Background on my family: we LOVE to eat, any occasion ... happy, mad, or sad. I'd say about 90% of us all fit into the obese/overweight category. And most never go to a doctor until, it's too late - out of fear. This was the case with my Aunt Knee-Knee. So she's going in for a biopsy on tomorrow. To figure out whether it is benign or not ... either way, her doctor did indicate that whatever the mass was, it will need to be removed.
Before, anytime you mention healthy food, or taking a walk up and down the street, it's laughed at. "Girl a walk ain't gone help me". When in fact over time, maybe it can help us. So she called me on today, and said that if all goes well, she may need my help. A partnership for better health. Apologizing for being so hard/mean to me over the course of my journey (I've recieved so much criticism over not loving who I AM and trying to be "skinny") ... It was nothing to forgive, I'm just glad that she can drop the "We were made big" facade ... and hopefully the rest of the family who puts off getting a bit healthier ... will join in.
Make it a great day!!! ;)
B: 2 Whole Grain Waffles, 1 Tbsp of Maple Syrup,1 Tbsp of Margarine,1/2 Cup of Orange Juice
L: Salad of Romaine, Raw Cabbage, Carrots, Cucumbers, 2Tbsp of Balsamic Vinegar,1 Roll w/ Shredded Turkey Breast
S:Plain Yogurt,10 Strawberries,4Tbsp of Kashi GL Crunch (as topper)
D: 3oz Lean Sirloin Steak (baked),1 Cup of Seasoned Brown rice,1 Cup of Steamed Carrots, Broccoli
S:1 Cup of Sugar Free Banana Creme Pudding, Pear
Total Calories: 1,619
Exercises: Treadmill (1 Hr), Upper Body St Trn (25mins)
- To cover 70 miles.
- To complete a 60 minute adv. spinning class (I usually only make it to 20-30mins)
- To increase my resistance weights to 15%, respectively.
The spinning classes are on a first come first serve basis, at both of my gyms. You'd think people were auditioning for American Idol, seeing the line for people trying to make the 5pm class. I didn't feel like fighting for bikes last week, so tomorrow I'm just going to leave my office early and head to the one down the street ... instead of driving out towards my house to catch the spin experience. I'm going to go though! I promise!
My trainer is trying to instill in me the significance of weight resistance, strength, and ultimately weight loss. It does wonders for plateaus, but I don't wanna look like a body builder ... lol! I start free weights next week, but for now I stick to the machines. I was doing 65lbs on legs, and generally 65lbs on arms. Kind of soft-bodied but my trainer doesn't want to overdo it (he thinks I'm always weak from the MS) ... but I just have to keep showing him that I'm capable ... and I'll be okay. Love you Terk! So, by April I hope to comfortably increase to 9-10lbs. The machines I frequent currently are:
"It must work, the site I ordered it from said Oprah & Rachel Ray used it". Ads claim the berry melts away fat, NO DIET, NO EXERCISE. Fat people are a FOREVER consumer ... and since results are never "typical" ... there will always be someone around to ca$h in on our will to become less fluffy ... But, we must stop falling for it! There is no magic product, if there were ... they wouldn't have to scam us in order to reap the continued benefit$ of our usage ... we'd come back willingly ... lol ... real talk!
Most of my targeted advertisements are of course ... health/weight loss-related ... As that's primarily my motive when I'm online leisurely (reading articles, watching vids, etc). And every day I see an ad showing someone's stretch-marked before and after tummy photo, in which once clicked ... leads to a "blog" that's not monitored and filled with more praise of a product than "Amy"'s progress ... According to the video (link below), one of the common faces under a plethora of names and fake e-diaries, is a model ... that's no where near tied to the product. Her photo just happened to be on a photo stock site for $1.50, and was retouched to look thinner. ABC New's Story.
The açaí berry ... nutritious indeed ... has many health benefits ... as many of the fruits and vegetables that grow are ... God has blessed us with a myriad of natural greatness ... to maintain quality health and to survive ... but we instead, take the fruits of the earth cook away the nutrients, lab our own products ... process, add more processes ... until it's becomes a foreign nutrient impoverished, greasy or sugary object ... Bottom line, if you can't make it to Brazil ... or don't have a reputable "hook-up" try a dang on blueberry first ... at least until the AG investigation is completed ... lol ~PC
This berry has popped up in mixes, smoothies, juices and supplements, leaving even the most conservative consumers wondering just how magic this little berry might be. We asked our National Body Challenge Online Community Fitness Expert Jonathan Ross to set the record straight about the açaí berry and its weight loss promises.
What it is?: Açaí (pronounced "Ah-Sah-Yee") is a berry that grows in the Amazon rain forest. It has a rich, berry-cocoa flavor, and has a lot of antioxidants (slightly more than blueberries or pomegranates), and healthy fats, plus a small amount of protein and dietary fiber.As a berry, it is very healthy. In general, all berries are great sources of lots of the nutrients that are good for us.
What it isn't:Anything more than the above! It is not the second coming of Jesus in food form. It will not help you lose weight unless you eat it instead of deep-fried chicken wings. It is not magical just because it grows in the Amazon and we don't see the real berries for sale in the store.(The reason for this? These berries are very fragile and must be processed almost immediately after harvesting. This is why they come in smoothie packs or powders. This also accounts for the higher-than-most price.)It is just a healthy berry. Stop asking it to be more than that. I had some açaí with breakfast this morning and it didn't give me super powers or melt fat immediately off of my body.We have to not allow our imaginations to run wild every time someone promises us they have found the unicorn. Any time anyone claims that anything that comes from the deepest seas, the highest mountains, and is available only from some exotic location is the holy grail of human health - they are lying to you. It is marketing...nothing more.
Remember one question to pierce the marketing of these and any future product with a similar pitch:If these precious compounds were oh-so-critical for human health, how have we been able to heavily populate every corner of the globe without everyone having access to the magical açaí berries?
Healthy foods are good for you, and unhealthy foods are bad for you. And these foods exist on a spectrum from healthy to unhealthy - there is none that rises above all others. This is great news since it means that there is no absolute one thing you just HAVE to have in order to be healthy."
This brings new light to my fly (literally) & fun fitness category!!! LOL ... As reported by Bossip.com, one of my favorite actresses and #1 thinspo, Regina King was spotted at Reebok’s new "Jukari Fit To Fly" studio in LA. The versatile fitness contraption was inspired by none other, than the Cirque du Soleil. That alone, leads me to believe that this might not be something I could try without injury, but it looks outrageously fun though!!!
Reebok is hosting a chance at a fly away weekend for you and a friend ... you could find yourself in Madrid to be among the first to experience the Reebok JUKARI (website) .
But, I'm guilty also. I, like my mom, have a hard time letting clothes go. Even if I can't fit them (whether too big, or too small). I have "past/future" boxes in the back of our walk-in, in the master.
I began sorting through the clothes, reminiscing about some of my "favorite" size 18-26 pieces. Thinking ... they really weren't even all that cherishable. Being a big girl, I chose comfort over style, so anything that I could button up, that covered me up, and didn't cause me agony during my workday ... was an instant fav ... lol.
I gathered everything into piles (casual, professional, dressy or as we say church-acceptable) ... gave them all a spin in the Maytag and bagged up 3 huge bags! I never realized how much stuff I was hording, that was no longer of use to me. So, I volunteer with a foundation chapter here in Columbus, that helps mothers/women who are on public assistance, homeless, or recently released from jail/prison - that are trying to find work. I career counselor, interview train, and help with developing their resumes or skill portfolios. And down the hall at the center is a "dressing room" orchestrated by the "Dress For Success Organization" .
You can know what to say, have a great resume, but you have to also look the part when trying to seal the deal. I always notice that there are never any "plus size" options in the room. No love for the pleasantly plump women, trying to get their lives together too! And if there are, they're paisley granny dresses and I never thought that was fair. So I dropped off the professional & casual bags to them this afternoon, and it felt so good ... from all angles. My old church clothes went to the Sal Army along with the other things ...
There's a commercial out, with all this hot dance reggae music by artists like, Shaggy, Sean Paul, Beenie & Elephant Man, Nina Sky, and more. And every time it comes on, I hop up and dance ... lol ... Well, it never crossed my mind to buy it ... I just liked annoying RaShad whenever it came up on the screen ... I'm sure he liked it the first time though ... lol ... So, this morning I checked the mail and found this USPS media mail package. I open, and it's a CD w/ a Jamaican flag and this chick in SKANK booty shorts ... like my favorite commercial!!! YAAAY!!! ... lol ... He bought me the CD. So, I've planned a dance party/workout session with some of my closest dieting friends for Wednesday ... and just downloaded all of the files to my iPod ... I'm going to have even more fun at the gym this week ... thanks Shadie-boo!!!
I hope not to offend those that have taken this route, as I am fully aware that the efforts of successful weight loss, after surgery ... do not end on the operating table. What follows was just my thought process when deciding whether to go through with it in 2007.
I was actually kind of relieved that I had gotten that seal of approval, and was welcomed to join the clinic. YOU'RE HUGE, SICK, AND IN NEED OF OUR HELP!!! ... Okay, well ... they didn't put it like that ... lol ... but ... after getting the okay with my insurance company, I felt like I could exhale. Finally this thing that's bigger than me could be solved by a simple, least-evasive WLS procedure. I would lose weight! I could control how much I ate ... because access to my tummy would be restricted ... genius. So I thought.
I prayed about it, I talked with my mom and fiance who were both supportive. RaShad (who's 7 years my senior) told me to give it some more thought. "You're young P, I just want you to make sure that this is the last resort". Was it really my last resort??? I began my e-research on the subject, watching vids of the actual procedure, reading blogs on those who were pre & post-op, and rumbled through a host of other support resources and info ...
A day before my initial consultation, I had taken Shad's last words about the situation to heart ... I had an epiphany. I was 22, way too young to chose an avenue that I'd have to live with the repercussions of, for the rest of my life. Especially, when I knew (after evaluating all of my past weight loss attempts) that I had not really "tried". I failed, but I never gave my ALL to any diet or plan that I chose. I honestly didn't. I always whined that "that didn't work for me" when in reality ... most of the time ... it wasn't the plan that didn't hold up their end of the relationship ... it was ME.
To me, surgery wouldn't have been a sign of succumbing to "the easy way" (it's far from the easy way, my mom is 4 years GBRoux-en Y post-op and still has to work hard) ... moreso with me, it would accumulate to personal defeat.
I just knew that I could do it, lose weight without going to this extreme. No, let me rephrase that ... I had a strong belief that I could possibly do it, or at least give it one more flying chance on my own before I committed to a surgical journey.
I cancelled my consultation with the clinic, figuring that if I had the energy to schedule appointments, undergo physc evaluations and mandatory lifestyle eating/fitness courses, etc ... I could put that same energy into myself.
The weight would drop fast, sure, but couldn't be maintained without lifestyle changes. So, if at the end of the day surgery still boiled down to a lifestyle change ... I could do it without the aid or incentive of a scalpel coming anywhere near me ... or a "band" finding a home, around my intestine ...
3 months after the decision to not have Lap-Band surgery ... I began my "journey" ... hoping that giving myself just one more opportunity to do this on my own ... would prove to be efficient ... I'm not all the way there yet, but I do think I made the right decision (for me) at the time ... ;)
I've often times heard that diversity is rarely seen in the culture of weight loss journey's and triumphs ... well ... here you go ... ;) ... Check her out!!!
My cousin's (289lbs) biggest gripe is that she can't diet overnight ... She won't like carrots overnight either. I love her! But, most of us can't ... We get in over our heads, overwhelmed, and proceed to fail ... I tell her that instead of leaning on this excuse of doubt ... ease into it ... If you begin to make those simple changes to start ... and build on each good decision minute by minute ... day by day ... it get's easier ... almost second nature ... and the best part of it is that you'll end up lighter ... and happier in the process ...
I'll be back with my food & exercise log this evening ... I'm tickled pink that Winter is over!!! Now I can really do some "thangs" ... lol ... (I have on pink today to commemorate Spring and AKA ... skeee-weee, since my sorors say I don't wear enough color :P ) ...
Make it a great day!!!
Finally, a voice. Some may know that I suffer from Multiple Sclerosis & associated Trigeminal Neuralgia. I find it so hard to explain to friends and family members what I go through (when asked), sometimes ... I deem it impossible. MSers have unique experiences ... but I came to tears from a personal relevant standpoint watching Montell Williams eloquently speak on what he has experienced over the years ... from the physical elements to mental weakness, and even his loss of will to live (suicide rates are staggering among MS patients via depression) ...
Why is this relevant to me and weight loss??? ... When I was diagnosed in 2005 (the same year I lost my father) after being misdiagnosed for a year with a pituitary tumor (that was supposed to subside on it's own) ... I went from a solid 180lbs ... up to the 240s. I dealt with MY disease with food ... It soothed me, it took my mind off of my pain ... It for a moment, eased me ... whenever my vision was lost ... When I couldn't walk ... food was still there ... somewhere ... within reach ... to bring me some twisted form of joy & comfort ... despite my situation ...
I have had a few minor episodes this year, but all manageable (as Montell explains, you learn to cope) and I recovered soon. And I truly thank God for that! But it's ever present. I live my life on edge waiting for my next "attack" it seems. But, I used to feel like if I'm going to be disabled, what's the point in me even going to class to day ... or going to the gym ... after getting some disappointing news about the location of many of the lesions on my brain ... and shoot ... I won't care if I'm fat ... if I can't even see!!! And let's not forget ... who's going to fall in love with me if I'm like this???
However, as in most of my life lessons (to date) I had to mature ... look at the bigger picture ... It's chronic ... Junk food is NOT a cure ... I have people that love me regardless ... I'm not the only person in this world who suffers, and I know there are those who have it worse than me ... The doctor said my lesions have the potential to halt independent mobility within the next 5 years. But, GOD has the final say on that (mind you it's 4 years later ... and I'm spinning ...lol). And if things do get worse I'm going to be one skinny, healthy-as-can-be ... hot chick with a cane ;)
I refuse to succumb to mediocrity. I see it as a challenge ... I'm on a weight loss journey ... AND I have MS ... If I can do it ... (you know the rest ...;) ... like I said ... NO EXCUSES ... not even MS.
"This is what God gave me. So rather than to look at it as a bane, it's gotta be a gift. So let me work it as a gift." ~ Montell Williams
The first ... let's say 9-10 months of my journey, I was lucky. I would eat right, but neglected to exercise. My luck was that ... I still lost weight! My food choices were so significantly drastic, that my body's metabolism hit a shock that helped me to drop the pounds. So in my mind, if I'm still losing by merely changing my diet ... why bother??? This is coming from the same person who's 2/23 reasons to lose weight was to become a runner and to play tennis again. Backwards, yeah ... I know.
But now that I'm in a groove of moving and enjoying the activities I choose to do (circa 2009 ;). I realize that I wasted a whole bunch of time avoiding being active. I mean I would delay and procrastinate every single day. I probably could have attained goal by now if I had not been so lazy ... but in the spirit of moving on ... I vow to never let my LAZINESS prevail in 2009. Granted, I do take rest days and with sporadic MS complications ... it's not always feasible ... but outright LAZINESS is unacceptable in my life right now.
No one wants to sweat, no one wants to be induced out of breath, no one wants to mess up their hair ... but I tell you ... after it's all said and done ... I ALWAYS FEEL GREAT!!!
In lieu of giving up my scale for a month ... my fitness goals (by Mid April) are as follows:
- To cover 70 miles.
- To complete a 60 minute adv. spinning class (I usually only make it to 20-30mins)
- To increase my resistance weights to 15%, respectively.
The weather has taken a beautiful turn here in Columbus, Ohio ... sunny and in the 60's ... I'm taking advantage of it ... and will be jogging today ... Oh and tomorrow is my first WW meeting ... I'll keep you all posted!
Make it a great day!!!
Starting tomorrow ... I will begin measuring my progress via physical endurance levels, clothing size, etc. ... Ironic that I'm starting WeightWatchers on Wednesday ... lol ... but I've been told that the meetings aren't just surrounded by what the scale says ... and we don't just sit around and ummm ... watch our weight ... lol ...
So, RaShad is going to hide my scale tonight ... and we'll reunite in April.
woo~saaaaa ... I'm ready ...
Current Weight/Size: 165lbs / 14
Next Weigh-In (30 Days From Now): April 15, 2009
First off, respect my gangsta (have to put it out there) ... lol ... But I was listening to the radio on today and this song came on ... The message was so empowering ... and I'll admit ... it wasn't rap, but it sounded amazing ... I became so intrigued by the lyrics ... as it relates to life & my journey ... beautiful ...
It was revealed to me this year that Hannah & Miley were the same person ... I have little brothers, how was I supposed to know!?!?! :P
Okay, I'm going back into thug mode, smooches ... lol
Jenkins is one of the country’s leading healthy lifestyle coaches, known best for her holistic approach, results-driven cross-training techniques, and supreme ability to motivate. She helps millions of men and women achieve their health and fitness goals through her international appearances, internet expert coaching and columns featured in international and local publications ranging from Oprah.com and ivillage.com to NBC’s Today Show, Fox News World and The Tyra Banks Show.
Jenkins studied Human Kinetics at the University of Ottawa and has earned over 18 international certifications covering nutrition and various methods of training. She is a graduate of the Institute of Integrative Nutrition which is recognized by the American Association of Drugless Practitioners and Columbia University. Her mission is to use her experience and education to teach and inspire men and women to live their best life! Her first creation to inspire the world to healthy living is the internationally successful “Hollywood Trainer Cross Training DVD System”, distributed in 12 countries and still selling. Jeanette’s most recent workout DVD, The Hollywood Trainer 21 Day Circuits has been recognized as a favorite by Fitness and Shape Magazine. Jenkins will also be featured as the lead instructor for a Kickboxing Party workout, February 2008 with the highly successful Crunch workout series.
Her knowledge and ability to get results is what attracts a client roster that includes A-list actors, professional athletes, swimsuit models, and Hollywood executives. It’s also what keeps her group classes at L.A.’s top fitness clubs jam-packed with celebrity regulars and Hollywood’s hottest bodies. Jeanette’s student and client roster has included Queen Latifah, Kimora Lee Simmons, Christina Applegate, Taryn Manning, Ian Ziering, Jordana Brewster, Jackée Harry, Amy Weber, Victoria Rowell, Mara Brock Akil (creator of UPN’s Girlfriends and new hit show The Game), Tom Arnold, NFL’s Ty Law and Brian Cox. Terrell Owens describes Jeanette as being "high energy, passionate and knowledgeable. Says Owens, “Jeanette knows how to draw you in and keep you motivated."
"It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power."
- Alan Cohen, Author & Lecturer
I have loved (and still do) the plans developed by Dr Ian K. Smith (Fat Smash & Four Day Diet), and I'm sure that many of those principles will carry throughout my life. It has garnered me the success of losing 92lbs over the course of a year and a month ... and I will never discount my progress using both.
However, I'm convinced my body is "used to" it ... I feel like I've hit that stage of “maintenance” as Dr. Ian talks about in the FSD (which sometimes is a good sign) ... but I still have a ways to go. So, WW is actually being offered through my company at a very - very slimmed down cost. Being amongst people I work with also eases the insecurity of meeting a whole group of new people ... considering such a sensitive matter ... Some will be new, but for the most part I’m walking into it with a sense of social comfort.
Many of my friends have found success on the plan, including nearly all of those I chat it up with online (my gangsta e-clique chicks from YouTube, FaceBook and various WL forums). So I’m tossing my hat into the ring too. <-- I think that’s how you say it … lol. Our first group session begins next week, and I’m really anticipating learning and continuing losses to reach my goal weight of 125lbs (40lbs away). I just (as stated) would like some professional direction and hands-on help/support with my diet. I know weight loss is common sense seemingly … you can eat less & move for FREE … lol … but I’ve done my research and will go into this endeavor with confidence … that my reduced price investment will pay off … ;) … TTYA!
I *heart* the Hungry Monster ... lol
Like, I NEVER EVER EVER EVER ... thought of the day I'd be able to just RUN ... and "on purpose" as I joke with my mom (nobody was chasing me) ... lol ... It was completely exhilarating ... and I can't wait to do it again!
I may be losing weight ... but I'm also GAINING new freedoms ...It's officially 51 days until my brother and I's 24th B-day ... and due to the market volatility and current recession ... we're thinking of having a joint party (like when we were kids ... lol) ... I'm excited. I'm looking at a few maxi dresses for the casual, yet, fly grown & sexy-ish ... shindig ... I'm off to go work on my arms ... lol ...
Make it a great day!!!
B:Yogurt, Large Apple, Whole Grain Wheat Toast w/ CBINB (240cals)
S: Crunchy Granola Bar, 1cp unsweetened Applesauce (300cals)
L: Grilled Chicken Bacon Ranch Salad w/ crunched up Trader Joe's Tortilla Chips (520cals)
S: Sugar Free Choc Pudding, 1cp red Grapes (160cals)
D: Italian Wedding Soup,Toasted English Muffin w/ CBINB (195cals)
S: 2cps Carrots w/ Ranch Dip, (167cals)
Total Calories: 1,582 <---- Yay!!!
Exercise: Toccara's Fab Workout 30mins, Jog 30mins, Walk, 15mins, Upper Body w/ weights 10mins
Many of us are aware of the "starvation mode" our bodies go into when we ... well, starve ourselves (no matter the exercise intensity ... only burning off primarily what your body can afford to lose in times of survival) ... and I definitely don't want to permeate (even if unconsciously) into that. I know that each person's body is different and that 1200cpd would be sufficient for some ... but I'm not there yet physically ... So I'm going on a quest to find some new light, diet-friendly items that I can add to my daily diet regimen ... It's probably a good time to exlpore more veggies I suppose ... lol
My greatest fear is that I will begin to gain weight ... but as long as I step up my physical efforts simultaneously... I should be okay. I'll let you know how it goes ;) ... And hey, what's a few pounds of temporary gain-age, if I'm following a more healthy pattern (that's what this is all about, right?)
So here's to eating MORE!!! ... :/ <--- whoa, never thought I'd be scared to do that ... lol
Article: "Eating to Lose Weight"
If you want expedited weight loss (honestly, we all do) ... and you choose ... let's say the popular and seemingly steadfast plan over the years ... the "Cabbage Diet" ... to fit into a goal dress ... in that time you have not learned how to live ... granted, you've learned how to LOSE ... but not LIVE. Which leads to the reality of the 95%age rate of people who re-gain weight after respective losses ... link & article are below ...
2. [A Diet] AN INDIVIDUAL CAN STICK WITH FOR A LIFETIMELess people know this information. Unfortunately, many of us have the incorrect (but very common) mind set that we can stick to a sensible eating plan until we lose the weight and then we can go right back to eating whatever we want. It doesn’t work this way. I can’t tell you how many people (including myself) reward weight loss with food. I hear things like this all the time. “I just weighed in today and lost
two pounds so I’m going out for a sundae.” If you work hard and lose weight you
deserve a reward, just don’t let it be food. Whatever low-calorie eating plan
you choose must be one you are willing to stick to for life. A diet may take
weight off but a change in lifestyle can keep it off for good.
- Focus on getting in more veggies (again!).
- Ridding my fear of bulkiness, by infiltrating some weight training into my routine.
- Pack my lunch to save money, and avoid temptation.
B: Cheerio's w/ Skim (245cals) S: Apple Sauce (100cals) L: Lean Gourmet Pizza Snacks (260cals) S: Sugar Free Banana Pudding (60cals) D: Green Beans (60cals) S: Apple Sauce (100cals) Water: 100oz Calorie Total: 825 Exercise: n/a
On this rainy day, only the resolute are in Energy Fitness Center on Liberty Road in Randallstown , getting in their evening workout.
In the corner of the gym, Ernestine Shepherd is quietly training a petite client, Cynthia Evans, who weighs 110 pounds and is 4 foot 11 inches tall. They are working on their rear delts, lifting 5-pound weights and stretching their arms into a ‘T’ before they move on to the 30-poundweights.
It would all seem pretty dreary — the rain, the routine of weightlifting — if it weren’t for the fact that Shepherd, at age 71, is so dazzling to watch. Wearing red sweat pants, a red-and-white sports bra and a baseball cap that reads, ‘Determined, dedicated, disciplined to be fit,’ she is a unique figure in the world of fitness.
Shepherd’s attitude lends credence to the adage ‘age ain’t nothing but a number.’ Five days a week, she trains women of all ages — three days at Energy gym and two days at her church, Union Memorial United Methodist Church , 2500 Harlem Ave. , where she has a class of 25.
Click Here to Read More ...
Next Up ...
- Dr. Rovenia "Ro" Brock
- A.J. Johnson
- Jeanette Jenkins
- Kelsie Daniels
Dieting and exercise does NOT have to be boring ... and it should not feel like we are on punishment (shame on you for getting so big, now go sit in the corner - head down) ... I'm grown now, and I know that many decisions I make are based on what I WANT to do ... I think that's the best attitude when forging into a journey ... or a lifestyle change ... Diversification and discovering what suits your tastes, both figuratively & literally ...This summer I've signed up for an African Dance Class with my baba's church ... and can't wait for Spring to come so I can hit the tennis court ... I'll take that over an elliptical machine ANY DAY ...
My god-sis just chimed in that ... the "Do the Stanky Leg" dance ... is a good alternative workout too ... but IMO if you are 23 and ^ ... and get caught doing that dance ... I'd advise you to STOP ... immediately!!! ... lol ... and if your leg is "stanky" you probably shouldn't be dancing in the first place ... lol
- I'm still reading Jeanette Jenkin's Book, and will give a review soon.
- I have been doing Toccara's Fab Workout, and will be sharing my experience with that too.
- I'm also looking into research conducted comparing diet/health figures among African-American Women & African Women ...
B: Yogurt, Banana (190cals)
S: 4 Graham Crackers w/ 1/2 cup of Skim (280cals)
L: Baked Chicken Breast, Mashed Potatoes, Green Beans (408cals)
S: Celery & Carrot Pack w/ Ranch, 1cp Apple Sauce (250cals)
D: Progresso Healthy Choice Chicken/Veggie Noodle Soup (100cals)
S: Apple, 1/2 cup of Grapes (170cals)
Total Calories: 1,398
Fruit / Veggie Count: 4 / 5
Exercise: JM's 30DS 20 Mins Lev. 2 (45Mins),Toccara's Fab (30Mins)
The sun was just-a-shinin' today ... yet, it was colder than a mug ... I was giggling when my friend from Georgia began flooding my email with cell phone pix of snow ... I live in Ohio girl, that's nothing ;P ... So while I anticipated jogging outside when the sunlight woke me this morning ... it was a no-go (anytime I can see my breath ... is a sure sign ... I'mma chose the gym) ... lol ...
Speaking of the gym ... it's starting to get desolate ... besides the faithful few ... those that go to the gym in the same manner of us brushing our teeth daily ... you know the ones, running on the treadmill smirking at you when you took the "tour" ... knowing you'd only last a week, if that ... lol ... I anticipate it being back to rush mode now that bathing suit season isn't too far off ... so I'll enjoy the mellow atmosphere while I can ...
I trained on boxing basics again today, I'm really getting good, and it's so fun ... but let's just say if a sucka MC wants to step to me ... they'd better watch out ... ;) ...
I'm reading a book "21 Days to Make Healthy Living a Lifetime Habit" by Jeanette Jenkins aka The Hollywood Trainer ... bka ... Queen Latifah's boo ... and there's some really insightful information ... under the hood (been on Bossip way to much lately ... lol) ... She targets the mental first as Dr. Ian does and then proposes practical methods for weight loss ...
I completely wrote way too much today ... like I don't have work to do ... so ... ::In Huggy Low Down's Voice:: "We'll gossip tomorrow, Tom." ...
B: Oatmeal, Banana, Raisins (240cals)
S: Yogurt, Carrot Sticks (120)
L: Lean Cuisine Angel Hair Pasta /w Shrimp, Side Salad w/ Vin spray (270cals)
S: Broccoli & Carrot Sticks w/ Ranch Dip (75cals)
S: SF Butterscotch Pudding (60cals)
D: Spinach Salad w/ FF French Dressing, 2oz of grilled Tuna (105 Cals)
S: 3 Graham Crackers Pln w/ 1/2 Cup Skim (222cals)
Total Calories: 1,052
Exercise: Toccara's Fabulous Workout (1 Hour), Treadmill (45 Mins)
This week, I plan on:
- Getting in More Veggies (at least 4svgs daily)
- Omitting POP/Soda Completely (even diet)
- 1 Hour of Physical Activity per Day (minimum)
- Consuming 120 oz of Water Daily
B: Oatmeal, Pear, Banana (270cals)
S: Yogurt, Grapes (180cals)
L: Turkey on Wheat Bun w/ Cheddar, Lettuce, Lt. Mayo, Sunchips (370cals)
S: Fresh Carrots, Broccoli w/ Ranch Dip (180cals)
D: WW Smart Ones Chicken Parmesan (360cals)
S: SF Choc Pudding (60cals)
Total Calories: 1,420
Exercise: Toccara's Fab Workout (30 mins), Jog/Walk outdoors (30mins)
Cheers to a NEW week & a NEW month! ... WE GOT THIS ... ;)