Love Life, Embrace Risks, and Live for Eternity

My Menu for the Day

Taking care of my body has been a huge focus of mine over the past year to year and a half. Now, I have fallen short in a few areas but my goal is to pick it back up. I want to be physically healthy!

Yesterday, I had a heart to heart with one of our personal trainers. The trainer educated me the importance of eating protein, carbs, and fats with every meal and even snack. It has to do with the body's insulin level and all. It is crazy! Anyways, the trainer helped me put together my menu on what to eat. I am going to give this a shot for two weeks and see the results.

Here is what day 1 looked like.

Breakfast:1/2 cup of slow cooked oatmeal. 1/4 cup raspberries. a sprinkle of walnuts. coffee with two splenda.

Snack: 1/2 grapefruit. 1 hard boiled egg

Lunch: 4 oz. turkey breast cooked with olive oil. Onion and 1 green pepper

Snack: 1/4 cup of 2% cottage cheese. Apple

Dinner:6 slices of deli meat with avocados slices. Fruit

Optional Snack: egg

Are You In?

My goal is to have a healthy body. In order to obtain this goal, I must work hard. Lately, I have been focusing on....

 

• Drinking 64 ounces of water a day
• Burning some butter by hitting the gym
• Measuring, weighing, and watching everything I put into my body

"When it comes to eating right and exercising, there is no 'I'll start tomorrow.' Tomorrow is a disease." V.L. Allineare

 

Resurrecting Myself

This week, I am going back to the basics when it comes to my health. One of my many goals is be physically healthy. It is time for me to pick myself off the floor when it comes to fitness and nutrition. Here is what I am focusing on in order to accomplish that.

1.  Drink at least 64 oz. of water a day by 6 p.m.

2. Eat three servings of fruit a day by 6 p.m.

3. Workout (meaning breaking a good sweat) 4-5 times a week.

4.  Measure everything I eat.

5. NO JUNK FOOD!

Lunch Breaks

As of yesterday, my lunch breaks are going to consist of hanging out on the treadmill for the next few months. The trainers are putting the smack down with me and I am back to my double workouts. That means a fake workout during lunch time and then an intense workout after work.  

It all boils down to two things. Discipline and how bad do I want to be healthy.

Fun, fun!

I Am a Protein Lover!

Over the past several months, I have become a protein lover. It has been to the point where I would even pack protein in my purse and sometimes even bringing it in restaurants. Yes, it is true. I have been known to throw hard boiled eggs and even chicken in my purse. Some of my friends laugh at me. While a good number of them get embarassed and think I have lost it. I love protein so much that I have also been known to go to the extreme of eating fish for breakfast. Yummy!

Just recently, I became hooked on Muscle Milk as an additional protein in between meals. I love it! I am going back to my goal of maximizing lean muscle while reducing calories. I need work on my stubborn stored fat. A high protein intake is needed in order in accomplish that.

Protein, protein, protein! It is good for the body!

The Proper Way to Weigh Oneself

A Full Body Makeover

A few months ago, I refused to neglect my body any longer. I started an extensive full body makeover and I wanted to achieve some results that were a bit stretching for me. Some lofty goals were set  when it comes to my weight, body mass index, and body fat composition.

This journey has been challenging. I hit some plateaus and I even craved certain foods. Chocolate, Diet Coke, and even dried cherries to name a few. It's been rough at times. However, now I can say that I am finally reaping the rewards of my hard work. My goal weight is just 7 pounds away and I am currently in a size 6. Soon, I will begin to tone a few areas and maintain my current weight.

Ahhhh!!!!

Operation Healthy Body

I use to tear into our old Fitness Director for eating barbecued chicken breast first thing in the morning. I thought that it was ridiculous and absolutely disgusting. Chicken breast in the morning?! That is just wrong!

Well, I must confess. I am now one of them. For the past two days I have flip flopped my breakfast and dinner around in order to shake things up a bit. I have learned that protein is great for the body expecially in the morning. What is going on with me?

Investing in Me!

That title sounds a bit selfish, doesn't it? Investing in me is what I have been focusing on. I want a healthy body! I want a healthy me!

Thirty eight and a half pounds and many inches have been dropped from my body in just over three months. My body fat composition and body mass index have gone down immensely. My old clothes literally fall off which means I need to hit the stores. What a great problem to have, right? 

I am hoping to be at my goal weight by the end of June. In order to get there, I am going to continue to be disciplined and give myself pep talks when needed.  

Check out these tips that I strongly hold on to:

• Drink lots of water!
• Pop those pills! (vitamins and supplements)
• Always be prepared when eating out!
• Burn that butter! (workout)
• Pray, pray and pray some more! Cry out to God for strength!

Check out these quotes that motivate me!

"If you don't do what's best for your body, you're the one who comes up on the short end."  Julius Erving

"Instead of giving myself reasons why I can't, I give myself reasons why I can." Author Unknown

I challenge you to invest in yourself! Take care of the body that God has given you!

Possessing Discipline

Doing 200 crunches in several different positions is painful. The trainer made a bunch of us do that the other night. We realize that it is necessary to do that in order to achieve the goal of obtaining a healthy body. One must be disciplined to be in shape.

Disciplined with their eating habits, working out, and even water intake. Discipline is hard but it is good for the body. One will obtain good results if they are disciplined in the gym and what they allow in their body. I have been learning a great deal of this over the past two months. My body has changed drastically because of discipline.

The same thing takes place when it comes to the spiritual. If one wants to become more like Jesus, then one needs to become disciplined. To obtain love, joy, peace, patience, kindness, goodness, faithfulness, and self-control one needs to put some type of effort in moving in that direction. If one wants to prepare to come face to face with Jesus, one must be disciplined.

One needs to be disciplined in connecting with God on a regular basis. Spending time in the written Word of God. Spending time communicating with Him. Daily searching one's heart. Confessing and repenting of the sin and dirt that easily takes ahold of us. It is a gutting out process. This type of discipline can be painful but it must take place in order to be "training in godliness." (1 Timothy 4:8)

The pain brings beauty!

Discipline can be intense. It takes much effort and motivation. It entails rigorous work at times. However, the results of being disciplined is worth it!

My 2 Month Makeover

Acquiring a healthy body has been one of my goals over the past two months. One day, I looked in the mirror and stepped on the scale. I realized that I need to take some serious action. I was disgusted with the health and well-being of my body. I realized that I was not taking care of the body that God gave me.

For about a week, I read 1 Corinthians 6:19-20 to myself over and over again. I re-dedicated my mind, heart, and body to God in prayer.

"Don't you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body." 

I then began the journey of a healthy living. I have been working on the health of my inner heart along with the health of my body. It has been an incredible time of healing. I surrounded myself with a strong support system and I made a commitment to be a regular at the gym. Around 3-4 times a week someone else weighs me and we talk about my healthy eating. Since then, I have transformed my old habits into new healthier habits. I have lost 26.5 pounds. Woo hoo!

"Success is but a small sacrifice of time and effort." Anonymous

"Don't be intimidated by the impossibility. Be motivated by the possibility!" Anonymous

My Workouts, My Meals, & My Reward!

A total of 20 pounds have been dropped off my body. This process has been meticulous at times but it is well worth it.

My workouts have consisted of three days of an hour long step aerobics class. I would hit the spinning class right after step aerobics at least one day a week. In addition, I hit the treadmill at least one to two times a week.

My meals consist of a lot of pre-planning. I cook my meat the night before or first thing in the morning. A typical breakfast would be a half of grapefruit, 4 ounces of milk, one cup of bran flakes, and a cup of coffee. Lunches and dinners are pretty consistent with 4 ounces of chicken, a half cup of vegetables, and fruit. I eat my starches by 1:00 p.m. everyday.

My reward for the 20 pound loss will be a facial! I gotta love my reward system!

Confession Time

                                                    

I think I am officially going off the deep end. Let me confess to you!

• This weekend I bought organic chicken for my very first time. Now, you have to realize that I have been anti-organic for the longest time. Organic food is more expensive and I just do not think that it is that much better than my chicken on steroids. Believe me. It was a huge step for me to pick up the organic chicken and purchase it.
• One of the women in my Monday night small group took me out to lunch yesterday to a VEGETARIAN restaurant. Ummm....yeah! They do not serve any meat or eggs. Crazy, isn't it? Here is the bad thing. I packed two hard boiled eggs in my purse to sprinkle on my salad. I just had to get my protein in somehow. :)

Am I still normal? Or am I losing it? I am o.k. just as long as I do not start hugging trees, right?

 

Putting the Fight Back in Me

Towards the end of February, I decided to put my boxing gloves on and take on a fight. Since then, everyday has been a battle for me. Everyday I roll out of bed and make a choice to do what I have to do to obtain a healthy body. I have been fighting against my own flesh and my flesh is quite strong. I have been knocking down thoughts of failure and thoughts of throwing in the towel. It's been an endless battle.

Several times a week I visit the scale with my gloves on. I humbly admit that fear tends to come on me as I glance at my weight while my cheerleaders are standing next to me rooting me on.

Even though I feel as if I am not getting anywhere, I am happy to say that I have shed 17 pounds and many inches off my body in just about 6 weeks. I point straight to God! Here are a few additional adjustments that I have made to win this battle that I am enduring.

• Always plan my meals the night before
• Always weigh my meat on a digital scale
• Be determined
• Constantly ask God for help

I am realizing that I am my biggest hindrance. The good news is that I am ready to take my flesh down for the count. I am putting the fight back in me!

One Month Anniversary

Today marks one month since I have been focusing hard core on getting fit for God! The month consisted of this and this.

Some think that I have truly lost it especially when I bring my own lunch or dinner to certain restaurants. Or even when I do an hour of step aerobics and then follow it up with thirty minutes of spinning. Or when I purchase Girl Scout cookies and give them away without eating one. They think I am obsessed. The good thing is that others are cheering me on. They are excited to hear my weekly and sometimes daily reports of success.

As of today, I have lost a total of 13.5 pounds. Two inches off my chest. Six inches off my waist. And one inch off my hips. Woo hoo!

It has been challenging at times but it has been well worth it! No matter what....I am going to continue to press on! I want to be healthy! I want to put a smile on my Lord's face!

10.5 lbs in 3 Weeks

It can be grueling for a woman to try to lose weight. We retain water and we have curves. Not fun! Lately, I have been making a few major adjustments in my life. Over the past three weeks I have lost ten and half pounds. I have done this with the help of God as I desperately ask Him to give me the strength and by the help of a few people that have been cheering me on. One of the women lost 118 pounds in 9 months and the other is a former Miss Michigan who works out at my gym.

Here are a few of the adjustments that I have taken.

• Eating Right-everyday I take in two proteins, three starches, two vegetables, three fruits, four ounces of milk, and lots of water.
• Taking Vitamins-everyday I take B-12 and B-Complex. They both help boost my metabolism which helps my body to burn more fat.
• Spending Time in the Gym-three days out of the week I take an hour long intense step aerobics class. I spend one or two other days on the treadmill. Last night I was not thinking right and I added a double to my workout. I did an hour of step aerobics with a thirty minute spinning class right after. Yeah, is that overboard?

The past three weeks have been rough at times. But, I choose to press on. Even though I have many more pounds to shed, I am on the right track. In order to keep me motivated, I am planning on rewarding myself for shedding that weight and keeping it off.

Now, how should I reward myself? A new workout outfit? A thirty minute massage? New shoes? Hmmmm.......decisions, decisions!

Step Right, Step Left

Working out is one of my top priorities this year. I have been convicted big time about creating a healthy me. I want a healthy body to please my Lord and Savior.

Seeing that I dislike lifting weights, I am focusing completely on cardio. I spend an hour in the evening every Monday, Wednesday, and Friday burning as many calories as I can in the step aerobics. This class seriously kicks my butt. It is such a great energizing challenging aerobic workout which my body so desperately needs.

Here is the great thing! I am developing and strengthening some great relationships with the twenty five to thirty women AND men in my class. The bad thing is that I am always tempted to talk to them all in the middle of the workout which probably drives them nuts. Ops!

I did hear that talking while doing cardio burns more calories. I wonder if that is true. Hmmm......

Goodbye My Love!

Diet Coke and I have bonded a great deal over the past few years. We met up just about every day and I enjoyed every sip of it. I am not kidding you. I love Diet Coke and I am addicted to it.

About two weeks ago, I said goodbye to my love. I found a new love. I am now taking in 64 oz. of water a day and I am allowed one diet caffeine free pop a day. But, no Diet Coke.  It has been rough saying goodbye but I know that it will help me build a healthy me! So far, I have lost 8 pounds in under two weeks! Woo hoo!

Goodbye my love!

The Battle with the Scale

A healthy body is what I want. It has been a personal struggle of mine for a few years now. I use to be addicted to the scale and weigh myself several times a day. Then, the idea of stepping on a scale went to the wayside and I am seeing the not so good results of that. Lately, I have been kicking it up more and more on my workouts with step aerobics. Now, I am in the phase of changing my eating habits. I have a goal to lose a ton of weight by June. Oh dear Jesus!

Here is the deal. My body does not belong to myself. It is God's! I just want to be healthy for Him!

Over the past three days, I lost 6.2 pounds. Woo hoo! And no, I was not fasting from food. I actually ate a ton of raw veggies and red meat on top of taking in a great deal of water. I will say that it was disgusting but it is a great strategy to cleanse the body. Surprisingly, a few of the heavy weight lifters that workout at my workplace even heard of this strategy.

This strategy helped get my body into the proper chemical balance so that it is ready to lose weight in a safe, healthy, and hopefully fast way. This strategy eliminated all starches, sugars, and carbohydrates from my body which helps my body to use my stored fat for energy. Sounds like a blast, right?

Our Lead Team Mid Day Break

                             

                                           

The month of January is always an incredible busy time at my workplace. Whenever the new year hits, we get tons of new members swinging in with their new years resolutions which puts more work on our plates.

Over a bit of discussion, our executive director supported the idea that we as directors and leaders of our organization need to focus on our mind, body, and spirit over this particular crazy month. We need to be stress free and healthy! We need to be ready to dish out the best customer service ever! We need to put on our A game to bring more individuals into our workplace. So, today we decided to take a mid day break and take a yoga class together as a team.

Yoga has some enormous physical benefits. Today we focused on flexibility, controlled breathing, mental imagery, and stretching. The lead teacher instilled teamwork while teaching us the different poses. My co-workers quickly learned that I am not the most graceful one when it comes to climbing on their backs and going into some odd yoga position. Yeah, I have no clue what the instructor was thinking seeing that I ended up falling on the floor laughing really hard.

All I have to say is that the mid day yoga class for our lead team was well worth it! It relaxed us all and we bonded! I am looking forward to working out with the lead team again and again!

Building Relationships With Fitness Gurus

Over the past couple of months, I have been focusing on "me time" to a greater extent. "Me time" consists of hitting the gym for some solid workouts. During this time, I have developed some good friendships with those I take an aerobics class with. My gym focuses on relationships big time! We want it to be a friendly atmosphere and we instill that inside of every staff member to help promote it! I love that!

Around forty fitness gurus went over to our aerobics instructor's house tonight for a time of healthy food and fellowship. Now, I bet that there are not too many gyms out there that do what this instructor does by inviting their participants into their home.

Oh, how I am beginning to fall in love with my gym!

                                                                                      

                                                     

                                           

                                             

Burn That Butter!

I have been forcing myself to partake and enjoy an hour long step aerobics class every Monday, Wednesday, and Friday starting at 5:45 p.m. The class is intense. The invigorating workout burns 800 to 1,200 calories and tones our beautiful God-given bodies. What a great way to finish a long day at the office, right? 

We are all beginning to master the right step, left step, v-step, alternating knees, repeaters, rock the horse, round robin, l-steps, a-steps, charleston kicks, cha-chas and much much more. Here is what cracks me up! We actually have four men that are in this class which is full of ladies. For the most part, these men stay in rhythm and I am highly impressed. Now, I do not know what their motive is for joining the class. Is it for the workout or to be surrounded by some beautiful ladies?  Or maybe both? Or maybe neither? Hmmmmm.....  I guess time will tell.

The woman that teaches the class does a phenomenal job! She actually lost 140 pounds just a few years ago. She has been interviewed by the tv news and I occasionally see her on tv commercials. Since her weight loss, this woman strives to impact lives by helping women better their health. She is a great motivator and encourager. She is all about relationships. She is all about our class spending time with each other outside of class and getting to know one another. She is about throwing gatherings at her house for the class. She is a woman who truly cares. Because of her class, I have shed the pounds and toned up a bit since I have joined it. I thank and praise God for that!

Now, I need to just continue to eat right and burn that butter as my old college roommates would say!

Obtaining a Healthy Body!

A few years ago, God convicted me that my body does not belong to myself. It is a temple of the Holy Spirit. Therefore, I need to be careful what I do with my body, what I put in my body, and what is taking place inside of my body. Over the past few weeks, I have become even more cautious with what I am taking in. Some call me crazy but I just want to honor God. And I don't want to be fat! :)

Here are a few areas that I have become meticulous about when it comes to healthy eating!

• I am drinking more decaffeinated tea and less coffee!
• I am continuing to use spray on fake butter!
• Egg beaters are much healthier than eggs!
• I eat fat free yogurt to get my dairy in
• Fiber One cereal is a great start for the day
• Sugar free applesauce is a low fat and low calorie snack
• Everyday, I have been forcing myself to drink water, water, and some more water!

On top of all that, I am really working on partaking in three healthy meals a day which will help produce a healthy metabolism. That is a hard one for me seeing that I am on the go a lot. I am also focusing on healthy portion sizes!

I am hoping that these steps will help me obtain a healthy body! I pray that God infuses me with strength and self control!

Dancing to "Thril-l-er"

Last night, my co-workers along with many others learned the choreography to Michael Jackson's "Thriller"! We brought in a local professional hip hop dancer to teach us the moves. I offered my services to teach the dance but everyone just laughed at me. I don't understand why. :)

Anyways, we busted out the fog machine and strobe lights to add to the atmosphere. It was a great workout and yes it was hiliarious!

Check out the pictures!

An Intense Workout in 105 Degrees

Many Christians individuals have warned me over the past several years that Yoga has Hindu roots. I have been told to stay far away from it seeing that it encourages union with the transitory self and eternal self. Most Yogis think of god as a spiritual substance that is impersonal and coexists with all of reality. Basically, everything is god and that is what I was told that they teach in class.

Well, my friend and I had the opportunity to check it out for ourselves last night in Downtown Royal Oak. However, I was prepared to walk out if need be. I have to say that I was looking forward to a relaxing class that focused on slow stretches while listening to ocean waves and birds chirping. Well, that is far from what I experienced.

I along with 49 other young adults (both men and women) were crammed in a room like sardines where the temperature was purposely set at 105 degrees. No, I am not over exaggerating.  It was hot! The type of yoga class I went to was designed to build internal heat in order to purify our systems. The goal was to sweat and sweat a great deal. This yoga class that I participated in linked breath and movement together. We were put in physically demanding postures and we were constantly moving to Rusted Root and Bob Marley music. The class kicked my butt! We were all sweating big time!

The teacher never mentioned anything about focusing on a higher power or even on yourself as a god. At the beginning and end of class we were all sitting in a position where we focused on our breathing. During that time I set my mind on Jesus Christ! I wanted to be prepared just in case!

Last night I was informed on how yoga is designed help free one from the stresses of the day. There are many benefits that one can receive.

• Improves Sleep and Balance
• Increases Musculoskeletal Flexibility and Joint Range of Motion
• Improves Muscle Tone
• Stress Reduction
• Weight Loss
• And Much More!

Yoga! Who knew it was such an intense workout!