Click Here to Listen/Download: "Thick Girls"
That was so neat to see them reflect on their first day of training. OMGoodness ... I completely forgot how some of them looked before. And the amazing physical transformation as far as ability and endurance is mind boggling too. Great progress for 17 weeks.
I think "Big Papa" Ron is the P.I.M.P. of the game, he never won, is always under the yellow line and still came in the final four. Hats off to you playa ... I can't even ... hate ... the mouth piece was on point each time he was in jeopardy ... and he always skated through to the next week ...
Now Mike, I'm still getting these arrogant vibes from him since he's lost so much weight ... especially last week when he voted Kristin off, and she said you're scared that I'm a threat and he did that "DB" smug and shrug of his shoulders. And to top it off when "Sweet Daddy" Ron made that comment that "my son WILL win this game" ... with all of the other contestants still sitting at the table ... lol ... that's the stuff you say in the vid confessional booth (semi-privately) ... gangsta with it!!!
Tara was working my nerves for a few weeks with the crybaby attitude, like "oh woe is me" ... Girl hush up, you're in the lead physically, and had the opportunity to do this show!!! ... She finally sucked it up, gladly .. and still remains my fav since jump (well after the 2 beefin' sistah friends got the boot :/ Carla & Joelle).
Filipe, it's been real. I love how he's reaching out to his family and those in the Tongan community. He talked about early on how if you're small, it's frowned upon somewhat ... being from both Nigerian and Caribbean culture ... I can relate!
Can't wait for next week's show to see how they all fair 30 days from now. The finale is coming up too, in 2 weeks ... my money is on TARA ... if "Don Juan" Ron doesn't have influence some how ...
Has anyone ever noticed Jillian's tattoo on the front of her ankle? When I hit goal I said I was going to trade in the tongue ring for a tat (only 1) ... I like the positioning of it ... goal is long in the future, but ... me jus tinking.
Make it a GREAT Day!!!
While I think KFC is the last place I should ever go to eat, it's nice to see that there is something on the menu that I could enjoy ... and feel "not too bad about" afterwards ... I just ordered the grilled breast (no biscuit, no wedges as tradition) and coupled it with steamed green beans and corn (sucatash) for my dinner.
Nutritional Info: KFC Comparison
Piece (Breast): Calories/Fat/WW POINTS
Extra Crispy 490/31/12
Grilled 180/4 /4
... HealthIER is taking over Yo!!! ... okay, I quit. bye.
Now I know, some have people who are there with them every step of the way, and that's great. Shad stays ON IT ... to say the least, and he's been quite active in my journey infiltrating his "expertise" in the PT and nutrition realm. But for others, it's best to let your physique and devotion to a diet ... speak for themselves. Unless of course it's your effort to help someone else in the process (by sharing your progress and/or activities) ... still, just be mindful, and considerate ...
... and if push comes to shove, and you want to share everything, anytime or all the time ... just ... START A BLOG!!! ;) ... lol
mes deux cents
I rarely took much away from anyone who ever yelled at me ... I could be wrong as two left shoes, but would go into another (subconscious) place if the decibel range of the giving end of an argument/scolding exceeded a certain level. Luckily, I stayed out of trouble for the most part as a kid. But as I got older, I experienced those who didn't have to yell ... but spoke to me in a demeaning way ... in efforts to tear me down ... Whether they were simply mean, or had a personal agenda ... I never swallowed it ... I never digested it ... Even being a more reserved/quiet individual … I did/do not take it!
Sooooo, if I have standards in the manner in which I allow others to address me ... What's the logic in speaking to myself in similar detrimental ways??? For 12 years ... I'd tear myself down internally with words, when I continued to FAIL at weight loss. It was almost abusive:
* Why are you so d*mn weak?
* How could you let yourself get to this point?
* You're a failure!
* You'll never succeed!
* Why do you keep messing up?
* What's so hard about not eating?
* Get up off the coach, you're so lazy!
If what I said ... were to be said by someone else ... it would probably warrant a ... ::in Shen-nehneh's voice:: "OH NO THEY DIDN'T!!!" ... lol ...
The voice that calls you fat ... lazy ... for not encompassing the discipline and will power to stay on track. This voice (weapons of shame and/or guilt) worked sometimes ... adding fuel to the fire to stop eating or to go work out. But it never stayed. And now, I realize why it should have been no surprise. When I blocked out negativity from those who didn't have a caring and/or supportive tone. I shut them out. I guess, I was no exception to that criteria.
I deserve better ... even from ... ME.
If it's unkind, pay attention to how you can change the vocabulary of your mind ... To lose weight and keep it off (especially when you're an emotional eater, binge eater or compulsive overeater) is H-A-R-D work. Talk to yourself in a tone that is considerate to that ... Use loving and compassionate terms and verbal motivators. And in the most simple of terms, be nice to yourself ...
P.S. we must, must, must … delve into the aspects of our mental and emotional barriers to weight loss … every and any action is derivative of some sort of thought … it’s deeper than just diet and exercise … and yes … I’ve been playing Rick Ross’ It’s Deeper Than Rap album since Tuesday … lol …
Make it a great day!!! ;)
Despite, I was determined to go to school. It was my time to LIVE. I had been through enough in life, constantly sacrificing. I vowed that this era of my life would not be forfeited – this is for me! Dilemma, the excess of my financial aid and scholarship funds wouldn't be available for another 14-21 business days. I had $4.82 in my purse, and a Greyhound bus ticket due south (southern Ohio ...lol) the next day!
I prayed about it one night, and had reached the conclusion that I was going to get to school and "wing it” if I had to. I had planned to find a job the moment I put my things away. Either way, HE’ll make a way! The day of my departure, before I walked out of my mother's home ... my mentor handed me an envelope and it had 5 $100 bills inside. I just cried! That gift, took away the stress of me wondering how I was going to even eat the first few weeks of school. It is sometimes the "little things" (beyond little to me at the time) that make the greatest impact. I know that it was just money, but that woman will forever be my hero!
If you can't give, then serve ... ideally, I think we all have room to do either or both. Possibly, this could grow into something bigger and better in the years to come ... I’m at a point in my life … where I know for sure, it’s time to start paying it forward and giving back.
Therefore, it is my wish to provide a modest award of $500.00, to a deserving college-bound young woman. One who embodies the elements of determination and budding aspirations, who may present a financial need.
“The Journey Scholarship” 2009
- Must be a High School graduating Senior
- Must be enrolling in a 2-4 year under-graduate program - Before the award is given, proof of enrollment will be required
- Must have a Min. Cumulative GPA of 2.5 on a 4.0 scale
- Must complete essay/questionnaire consisting of 2 topics
- Preferably, has a significant need for financial assistance
- Must provide two (2) references [At least one (1) teacher, counselor, mentor, or non-family member/friend.]
* Please know that all personal information will be held secure, and destroyed upon award disbursement.
* This award will be considered a GIFT with no stipulations of receipt other than those outlined in the eligibility guidelines.
* This award will be made payable to the STUDENT, for any expenses deemed necessary in transition to college-life.
* According to the IRS Code, this award (small sum, derivative of non-private entities) does not hold any tax obligations.
I will be setting up a submission form and link on the side of my blog (readily available on tomorrow, Sunday, April 19, 2009 ). I truly look forward to reviewing the entries, and making a selection with the assistance of my mentor (still to this day:) Evangelist/Professor/Coach C.Y. Sanders. If you or someone you know may find interest, feel free to pass this info along!
I've realized that there are some who believe in me. There are those who want to hear what I have to say (sometimes ;). Having minimal day-to-day support in life ... It just means a great deal, to refuge to my blog or YT ... to learn and grow, and share along with others! So THANK YOU, THANK YOU, THANK YOU ... for your time in reading, commenting ... and the like! :) ... I'll get there ... WE GOT THIS!!!
I'm heading to a women's business retreat/seminar for the next few days ... I'm excited ... but hopeful, that even though I'll be out of my element ... I'll stick to plan ... and not overindulge too much in the Chi ... oh, and make use of the hotel gym ... lol ... I made an effort to save my "allowance" POINTS for the week ... lol ... There is this amazing Spanish restaurant that has the BEST paella ooooh!!! ... okay off to pack ... have a wonderful weekend everyone!!! :)
Bonne matin, tout le monde! I weighed in this morning (after my month-long scale strike) ... and came in at 160lbs!!! A 5 pound loss. I know it may seem like a modest tally ... but I am ever so grateful! After months of the scale teetering up and down around the same figure ... FINALLY ... a solid loss! So I'm 35lbs away from goal ... 3 from my "century" mark ... and 8 weeks away from the "I Do This For My Culture" photo session :) <--- more details coming soon on the project details!
I must say ... living without weighing myself 3 times a day (minimum) was liberating ... and a habit I'll be happy to continue!!! Move and eat right ... and the weight loss will ensue ... IT HAS NO CHOICE BUT TO ;) ...
So next, I will be endeavoring into a natural detox regimen for the next 9 days. Yes, I'm briefly going back to my Fat Smash roots to cleanse and detoxify. I've discovered that some of the best detoxes involve FOOD, the right ones. Days of STARVING on the Master Cleanse or other liquid plans are just not for me ... lol ...
While my diet has been "okay" ... I still found myself eating many processed/packaged foods and not nearly enough veggies and natural items ... so this major measure will help me to become more comfortable with introducing both elements into my diet, effortlessly. Following this plan also makes me have to cook and or prepare my meals personally to monitor the ingredients. Oh, and no meat!
Allowed: Fruits, Veggies, Whole Grains, Brown Rice, Egg Whites, Legumes, Yogurt & Milk Products, Healthy Oils (Safflower, Olive, etc.) ... and unlimited seasonings.
I did have to fall back on workouts involving standing ... due to my current and decreasing paresthesia. I did manage to get 49 miles in ... and will try again for 70 in the weeks to come. So it's all good ;).
I've completed 2 classes ... one INT and ADV.
Both upper body and lower body resistance elements have been elevated accordingly.
I've had an elliptical, seated row, 2 ab contraptions, a treadmill and goodness who knows how many DVDs and VCR Cassette workouts, bands ... free weights ... yaddayaddaya ... As every time I saw something with a fit person on the cover ... or an infomercial about how effective this or that item would be ... I'd instantaneously get motivated again and buy. Only for it to be put in the guest bedroom and forgotten about ... This redundant behavior goes back to my teenage days ... and all I ever did was GAIN weight during that era of my life ...
The danger is not in the purchases, or paying membership dues (like I said, they work if we do - and some have a knack for just collecting such things) ... it's having the wrong mindset - acquiring something (tangible) to help motivate us ... to influence us to do what we know we need to do! SO PUT FAITH IN YOURSELF FIRST!!! ... Then act/buy accordingly. You may save some money ;) ... and storage space in the process ... lol ...
I'm watching TBL right now ... and I mean really ... Filipe is HOT!!! ... I know he's married ... I'm just saying ... Also, is it me or does Mike come off pretentious ... like his weight loss is going to his head ... or maybe he was like that before ... but kindsorta annoying.
CHICKEN Tetrazzini!!! ... lol ... j/k
B: Apple, Yogurt
S: Graham Crackers (3 recs)
L: Smart Ones 3Cheese Ziti & Marinara, Side Salad w/ FF Caesar
S: Grapes, Cole Slaw (made with FF mayo)
D: Lean Cuisine Tortilla Crusted Fish & Rice, Broccoli
S: Jello 60Cal Cup, Pear
Fruit/Veggie Count: 6
I recently bought this neat little Reebok FitWatch that measures your heart rate ... and with the data of my age, sex and current weight ... help also to determine my caloric expenditure. Below is a breakdown of the different zones, and supporting references.
*Your maximum heart rate is about 220 minus your age. The figures below are averages, to only be used as general guidelines.
Healthy Heart Zone (Warm up) 50 - 60% of maximum heart rate:
The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Fitness Zone (Fat Burning) 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.
Aerobic Zone (Endurance Training) 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Anaerobic Zone (Performance Training) 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line (Maximum Effort) 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
Article: AHA: Target Heart Rates
~PC aka A P.Twitty Nation Member
Interview w/ Clutch Magazine
Article: "8 Condiments That Can Ruin Any Meal"
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Benihana's: Confession, but it's cool ... Shadie took me to Benihana's last night. It just opened here in Columbus ... After exploring the Nutritional Facts of the menu, I chose the Hibachi Chicken & Fried Rice ... and I entered them into my points/cal counters. While there, I asked for extra veggies so that I could sub most of it with the rice. Delicious nonetheless, and no regrets. I'm just glad I reserved most of those additional allowance points ;) ...
Paresthesia: It's baaaack. Another one of the odd conditions of my MS, I have numbness and tingling in my feet, calves and lower arms. I'll take this over the pain any day ... but it's just annoying! Being in this state, it's easy to lose track of my balance ... so I'll be communicating with my MS advisor on more appropriate ways to work out during this bout, but still stay safe ... Remember though, no EXCUSES! This may put a little stall on my walking/jogging for a minute ... but I am happy to report that I was able to make it to 48 miles of the 70 I'm shooting for before 4/15.
Shopping Smaller: So a new season is here. The sun has been shining, we've even had some days of 60s-70s ... and what does that mean??? People are simply wearing LESS ... lol. This used to be a very difficult time for me before, as I didn't wear shorts, skirts, or even short sleeves. I always felt too big to do so. I'd get so anxious when I knew the weather was going to be nice because I knew I'd look odd hanging out with my cute/thin friends who were in shorts ... while I had on a black 3/4 sleeve shirt and jeans ... But being the non-fashionista that I was ... I put no effort in finding clothes that might have looked good on me in a size 26. That's my fault. But no more hashing on the past, I feel like I've worked darn hard at losing weight and I will no longer hide my inner insecurities with extra fabric. I found some cute pieces (still very modest) over the weekend and look forward to showing some leg in dresses again ... lol ...
Well, I'm off to go spend time with the future in-laws ... I hope you all enjoyed your weekends ... and are ready to take on the week ahead!!! Toodles ;)
"To turn misery, disease and failure into joy, health and prosperity, you must think, speak and act, in ways which are the EXACT REVERSE of how most people think, speak and act."
As for my evening routines ... I have 1 more session in my boxing basics class left ... I've decided to "throw in the towel" ... only because the next phase is contact ... I have a hood upbringing, you hit me and the gloves are coming off yo!!! ... lol ... But really, that whole Trig-Neuro issue of mine ... I'd rather steer clear of the risks. I had a great time learning, and working out though. My next special activity is .... DANCE! Jazz, African, Hip-Hop specifically, and that begins in about two weeks. And no, I can't dance ... so this should be interesting! I do a fly 2-step though ;)
I'm also in the process of researching various WL/Health subjects. Fundamentals as well as the commonly un-known faucets of:
Filling Foods, Complex Carbs, Healthy Oils, Anti-Oxidants, and much more ... all to come this month ....
Remember, we got this!!! Happy April!!!
B: Wheat Bagel w/ 1Tbsp of Lt Cream Cheese, Apple
S: Grapes, Yogurt w/ Kashi (as topping)
L: Noodle & Co: Whole Grain Linguine, Marinara Sauce, Parmesan Crusted Chicken
S: Broccoli & Carrots w/ Lt Ranch Dip
D: Mixed Greens Salad, Boca Burger on Wheat w/ Ketchup, Peach Slices
S: Sugar Free Butter Scotch Pudding,
Calorie Total: 1,569
Fruit/Veggie Count: 6
Exercise: 30 Mins Walk/Jog Variation (outdoors), 30 Mins Elliptical, Boxing Basics 1 Hour