The holidays

Here we are in the heart of the holiday season. I've blogged about it several times before. Stay on target! Parties, office gatherings, social functions can all put a monkey wrench in your healthy eating plan. You need to do just that. Plan! If you are going to dinner go on line and check out the menu prior to going and don't even touch the menu when you are there. More than likely you'll be hungry and might not make the most sensible choices. If it's a potluck bring a salad with lots of leafy greens and fresh veggies like sliced carrots, cucumbers and tomatoes. And for an extra kick with practically no calories add some onions and fresh cilantro leaves...yummy! Now let's talk about dessert. I just want to say this...often we see the little bite sized desserts at a party and before you know it you've tossed three or four in your mouth without even realizing it! Take one and move on! Period! And don't get distracted by having a conversation near the buffet table. Often we grab at food just because someone else is or they'll say "This is delicious, you should try it." Ummmm No! Same thing goes for cocktails my all time weakness. Egg nog is creamy and rich but loaded I mean loaded like a loaded baked potato with fat and calories. Opt for a single glass of wine or your favorite liquor mixed with club soda and a twist of lime. Light refreshing and filling! Cheers! Happy Holidays!!

Updating my blog

Hello Everyone, I'm going to do a little updating a refreshing to the blog any suggestions are more than welcome! Also I have to see why your comments aren't showing up on the blog. I just logged into my email account associated with this blog and saw all of your wonderful comments...so they are coming in via email instead of the blog. Hmmmm I'm so low tech. Lemme get started! Happy fitness!

Mood Booster

I don't know about you but I know specific things that affect my mood: cloudy days, eating bad food, and not exercising. These are just all energy sucking. The cloudy or rainy days seem to drain me. I hate the cold too but atleast if it's sunny I'm happy. If I eat something bad I instantly feel bloated and sick and ask myself why I bothered. The exercising part is one thing for sure I've noticed that makes the biggest difference I thik I can go two days max without working out. Anything beyond that I'm a cranky witch. It's just impossible to feel bad when those endorphins kick in. Not to mention the energy that comes along with it. As I sit here and feverishly type I'm thinking to myself all I want to do when I get to the gym tonight and think it can't get here fast enough. It truly is an addiction and one that I'm thrilled to have. I never thought ever in my life I would be anxious to get to the gym! Who's gonna join me?

Humbled

I am beyond excited!!! Today I found out that I will be one of the lucky few women to appear in the 2014 Ripped Goddess Aspire to Inspire Calendar!! Ripped Goddess is a page on Face Book dedicated to women who who are passionate about health and fitness! What I love so much about it is that it's real women from so many walks of life who have dedicated themselves to health, fitness and exercise. The stories are remarkable and I'm truly humbled to be a part of them. It's real and it shows that a healthy lifestyle doesn't happen over night, it takes hard work and dedication! It takes struggles and motivation and support by others. I've always said we are our own worse critics and it's true but when you see others that have had the same struggles and better yet the same results there is a kind of kindship that fuels your fire to continue. I have found this will always be a journey because health and wellness isn't a destination it's a state of being and there is always room to feel better, do better and look better. Congratulations to all those who entered, they were brave enough to put their stories out for the world to see!

Back In Action

I can't believe I've only made one post in the entire year of 2013! That should tell you how focused I've been. Since my last post I have lost my Mother and a number of other things have been well let's just say I've had several distractions. Through it all I've remained dedicated to my physical activity actual probably working out more than I ever have but I haven't been eating well and I've been drinking like a fish! Nonetheless your girl is back on it. The good thing is if you fall down you can always get right back up! I've been preaching it through every post. Anything that is within control you can change! It's time for some changes! Make your plan now! Stay tuned more frequent posts to come! Go get the happy healthy you! After all you only get one body cherish it and it will cherish you!

Challenge Accepted

I'm beyond excited, nervous, anxious and everything in between. I have joined my Gyms fitness challenge and enlisted my dear cousin to join me which she did without hesitation! I've been slipping so band the last few month with various stresses in my life and I'm not having it at all! Time to get this train back on track. I've been going to my same Gold's gym faithfully several times a week since 2007 and every year they have a transformation challenge and every year I notice it but that's about it. It stopped me in my tracks this year. Just what I needed to get focused again. It was right on time and like a beacon of light at the end of the darkest tunnel ever! Yeah I work out like crazy but my alcohol intake is through the roof which has been accompanied with bar food and junk that doesn't fuel the body the way that I need it to. So almost 7 years after my goal weight loss the pounds are slowing creepy back on. For all these years I allowed myself to be up or down 5 pounds from my goal weight which I managed to keep up until about this past year. Although I've gained no where near back what I lost anything over that 5 pounds above my goal weight is unacceptable and it's gotta go! So I'm pulling out all the stops. Two different boot camps a week, A personal trainer 3 days a week, Various drop in gym times and of course my periodic 5K's, 8K's or 5milers! I feel blessed to have so many people rallying behind me. Anyone who knows me when I say I'm going to do something...it's done! Stay tuned.

Holiday time!

Okay I know don't panic! If you are anything like me you have tons of holiday parties to attend and that means booze and food and both can blow your healthy lifestyle right out of the water. I've got three words for you! PLAN, PLAN, PLAN! It's the only way to keep you sane and from overindulging in all the goodies! I recently stopped drinking completely for 21 whole days! I was so proud of myself and it showed on the scale. Alcohol can have a low calorie count by itself but when you start mixing with sugary mixes and sodas watch out! I've never been one for fruity drinks but if you are mix with diet colas or natural lime juice. Also go for wine it packs a punch and so much better for you than say a beer or God forbid calorie ladened egg nog! What I have to watch out for is the munchies when I drink so get rid of the tortilla chips and other not so good for you choices. Try hard cheese and reduced fat crackers, almonds or edamame or some veggies. Raw asparagus and slices of yellow or red peppers are my favorites. Plan ahead before a holiday party by drinking plenty of water and maybe eating an apple on the way! Never go hungry or you are defeated before you even start. Grab the dessert size plates instead of the dinner plates and fill up on veggies and lean proteins. Stay away from the desserts and starchy rich foods. Focus on the conversation or atmosphere instead of the buffet and I guarantee you that you wont't miss out on a thing! Cheers!

It doesn't get any easier!

So I turned 40 this year! No big deal right? Wrong! A very big deal when you are constantly trying to stay fit and stay on track. As our body ages we change and not for the better! More of this, less of that. If you are like me you wonder what's going on! Don't get me wrong I feel better now than I did at 20 and look better too I might add but I often wonder...am I an old lady? I mean really? I joke about it and call myself old all the time! If these were the frontier days I'd already have several grandchildren and one foot in the grave and probably just a few teeth I might add. Nonetheless it's 2012 and the best part about living in this age is that we are educated with how to keep our bodies running like a well oiled machine. But do we follow the advice of doctors and health experts? Sure we like to think that we do but in our lazy society we often want overnight success and a quick fix pill. If I thought something like even existed I would jump on it but it doesn't not for the long haul anyway. I feel a definite difference in trying to maintain my weight these last couple of years which just means I have to adapt. Make the the necessary changes to conform to my body's needs. The best thing you can do is listen to your body, watch and observe and take heed. You know what works for you and you know what doesn't. If not, consult your physician and find the path you need. Last Sunday, September, 16th I ran the Navy 5 Miler for the third year in a row. I thought wow I'm older I'm in a different age category now in the race and I'm as determined as ever to do better than I did the two previous years and I did! I was ecstatic that I ran 5 miles in 54:47! Now what's my goal for next year? Hmmmmm

What's Eating You?

Emotions play a large roll in our eating habits. Sometimes we don't eat because we are down or eat too much. Other times we want to reward ourselves with something we know we shouldn't have and then end up feeling bad afterward. Sometimes we have to stop and ask ourselves if we are really hungry or are we just eating to feel good. I'm sure you've all heard the quote "Eat to live, don't live to eat!" Well I agree with this to a certain extent. Sure we can eat leaves off the trees and drink water and that's enough for us to live but that's not living. We've evolved enough that our food choices especially in this country range the full spectrum from super healthy to "A heart attack on a plate" as I like to call some dishes. Even if your eating habits fall somewhere in the middle over indulgence is usually a serious factor. Portion sizes are generally way too large and if you were like me, as a child you were told to finish the food on your plate...full or not! I can say from experience that it's all an adjustment but not an impossible one. Everything takes practice even eating. Correction eating healthy! Let nothing else guide your food selection choices, emotions shouldn't and hunger certainly shouldn't. If you are eating small meals and snacks throughout the day you should never be hungry to the point that you would select anything other than what you should be eating. If you need to write down meals do it! If you need to view restaurant menus on line before you go, do it! With a little effort that's all it takes you'll feel better and you'll look GREAT!

Your favorite jeans

Your favorite jeans or your favorite dress, skirt, blouse or whatever. We all have something that is our one favorite go to item. You want to keep that one favorite piece of clothing right within reach for when you dress it up or dress it down whatever the case but what happens when it no longer fits? Devastation? Tears? The crazy thing is you would think you would be happy if it's too big but sometimes that's not always the case but then it may be a reminder of what you used to think made you look great until you see how your body is swimming in it and you think to yourself did I really think this was cute? Often we want to ditch it fast and never look back but why not hold on to it? Just as a reminder to keep you focused and to congratulate yourself on just how far you've come! Now here comes the flip side...what if that favorite piece seems to fit more snug with every wear? You think to yourself is my dryer set on high? Did the dry cleaners shrink my clothes? But you've noticed a couple extra pounds on the scale but refuse to accept it! As I've said before the weight loss battle is just as much a mental thing as it is a physical thing. Once you conquer your fears, your denials or maybe even your laziness you can begin to set those goals that you need to reach and go for it! Make a list, write it out! Tell a friend or loved one, someone that can help hold you accountable and go for it.

Taking care of you

Are you a priority in your own life? Don't let work, your love life, friends or family derail you from your goals. You'll find that all of these things will some how fall into place when you make yourself a priority. I used to consider myself selfish until I realized I'm just taking care of me! If I don't who will in the large scheme of things? In return my body loves me back by making me feel good, giving me energy and clear thoughts. Yeah yeah everyday isn't going to be a parade but it's damn close. Obstacles don't feel as huge, and little things aren't morphed into bigger things because I won't allow them to affect me that way and I truly believe a lot of this feeling is due to taking care physically. Are you going to make some changes for you? Why not? Let's do it together!

Don't give up before you even begin!

What are you waiting for? Don't read this with a puzzling look you know exactly what I'm talking about! Don't shoot down your goals before you even list them! I've heard excuse after excuse as to why people don't make a healthy lifestyle change. First stop and think about your excuse! Is it kids? Nope that a REASON not an excuse if you don't take care of you who is going to take care of them? Is is time? Nope the are 24 hours in a day that's a long time! If you have to get up an hour earlier or go to bed an hour later so be it, dedicate time to exercise and stick to it no matter what! Is it work, work hours, social activities, finances? Nope, nope, nope and nope! I'm not buying it. Work for most is generally set hours if you make your own schedule then I really don't wanna hear it, if you feel you need to socialize, enlist some friends to exercise with you, you can yap all through it and it will get your heart rate up even higher! Gym memberships costs too much or organic produce is expensive? If your finances are tight you are like most people but there are tons of exercises and work outs you can do that don't require anything but a good pair of athletic shoes all free free free! Oh yeah did I say free? And if you are like 99.99% of Americans you have the internet at your finger tips and can google just about anything for tips on exercising without equipment or fancy gyms. Also in the long run you will find that buying healthier food is cheaper than prepackaged processed food. Make a commitment to yourself with no excuses no finger pointing. Get some Nike's and JUST DO IT!

Mind Over Body

Im determined to add posts more often, there just doesn't seem to be enough time in the day but here I am writing my random thoughts. So I was thinking about the mind-body coralation and how we often make deals with ourselves when it comes to weight loss or try to convince ourselves we are on track when we aren't. If you aren't ready to make a lifestyle change you will not be successful in your weight loss journey. Sure you may lose weight for an event or vacation but it will pile back on the minute you go back to your old habits. Prepare yourself mentally and everything else will fall into place. Be realistic with what you want to achieve and take it a day at a time. Encourage yourself at every turn and dont let minor setbacks derail you. The weight loss journey can be filled with a range of emotions especially if food is an emotional outlet for you. Seek alternatives to fill the space that you were filling with food at happy or sad times. As I've said before celebrations are often filled with food and not the light and healthy kind. Also prepare yourself mentally to be one step ahead of the game whenever you know you will be in a social setting where you may be tempted! Especially in a buffet setting! Scan what your food choices are and don't feel rushed to fill your plate just because others are waiting! Screw them! They can wait trust me no one is going to pass out from hunger. Grab the appetizer size plate not the dinner plate and look for fresh fruit and fresh veggies, lean protein and bypass the doorstop dinner rolls, avoid anything that looks like it came out of a can. If you can have a glass of water before you even go to get some food and pop a piece of gum in your mouth it works wonders for keeping away cravings. Also scan the room look for the people who are spilling out of their chairs and whose buttons look like they could popped at any moment creating a severe eye injury for someone then look to see what they have on their plate and don't get any of it. Yeah may sound a little harsh to some but again it's a mind game and you are your biggest obstacle in the battle to keep your body lean and healthy! Bon appettit!

Feeling good!

Ahhhh just back from Miami and my skin isn't the only thing glowing! I feel good because I made my goal...well partially! Enough that I felt confident in wearing my bikini's. Of which I think I have a mild obsession with only because I don't think I can ever have too many. So I am just continuing my journey to stay fit and healthly. I still love my exercise schedule but am finding it a little routine. The boot camp is cool too but even that is starting to get a little routine even though he switches up what we do from week to week. So I am wondering what's next. I know I want to do at least one more run be

fore it gets too hot. Nonetheless I'm going to stay motivated...summer is right around the corner!

Hitting a Wall!

Wow no post since February? I can't believe it! Well the scale shows it too! Up down up down! I swear I have been trying to lose 10 pounds for over a year. It's driving me crazy because it's so little but it's the hardest thing ever and I'm mad I let it creep back on! I'm being lazy! I need to get it together! Correction...I have got it together! Next post I'll update you as to how much I lost, stay tuned! I have all of you holding me accountable now!!!!

Motivation can come from anywhere

I feel really happy I ran into a co-worker today who told me she had recently started an early morning boot camp and how much better she felt already. She was concerned about being on high blood pressure medicine and high cholestoral medicine but she knows with a lifestyle change those prescription medications will be a thing of the past. She was very encouraged by me from knowing me before and after. It really did make my day because I wasn't feeling very encouraged today. Now I'm at 100! Feeling positive and thinking about my gym bag sitting in my trunk and how I can't wait to get to the gym this evening. Comments and praise help me keep things in perspective! My success reaches far and wide and it has not only benefitted me but it has benefitted others as well. I told another friend the other day who was feeling a little discouraged not to look at her workouts as a punishment but as a reward and all that she will recieve from it. I couldn't wait to get to the gym yesterday during the Super Bowl, I practically had the place to myself! It was great I was all over the place just in my zone. Focus on the results, set small goals and work it out! It feels great!

You go girl!

This post is dedicated to my long time girlfriend Trenita Dickey! Trenita and I have been very close friends since our Freshman year in college. Trenita recently said that she was ready to make some changes! She decided to embrace better eating habits and fitness. When she initially told me I had no doubt for a minute that she wouldn't be successful because of her stong personality and her "no excuses" attitude. She joined and gym and that was all she wrote. She dedicated time for her workout no matter what! She started making healthy choices with her meals and scaling back her portions and viola just a few months and over 30 pounds later Trenita has seen the pounds and inches melt away from her body. We have had many conversations about her weight loss and how great she feels over all. She has watched her waist shrink and her stamina build and she is never turning back. Friends and family have seen the glow in her and are encouraging her all the way! She is excited to go shopping and try on smaller, cuter and dare I say cheaper clothes!

Tenita is looking forward to the spring when the coats and the sweaters are peeled off and the new her is revealed. She is comitted to a new lifestyle not a diet but permanent changes that will last a life time. Check out her "before" and "in progress" pics. You go Trenita! Keep up the good work, I'm your number one cheerleader! I love you!!

Happy New Year...a new you in 2012?

New Year's Resolutions anyone? Blah blah blah. I know you are seeing all the Nutrisystem and Weightwatchers Commercials and wondering if this will be your year to get it together! Why not? Start now, even if you have tried and tried again you can always keep trying and one day it will stick. Make healthy food choices and get moving this is your year!

The Holiday Season has arrived

We have sailed passed Thanksgiving and if you are like me you over ate! Get over it and get back on track and focus. Christmas is on our heels and you know what that means! Parties, family get-togethers, office treats, and food, food, food will be all around. This can be a good thing, think of the the money you'll save buying your own food when you can partake in all of the delights you have been invited to. Be careful, this can be worse than mine field! You have to navigate around the high fat, high sugar, high sodium goodies and choose wisely and yes it's hard and you will be limited but you can do it. Concentrate more on the holiday and the conversation than the food. Grab the small appetizer plate and fill up on the carrot sticks and whole wheat crackers with hummus, even treat yourself to a small slice of cake but if you go to three parties three days in a row just one slice at one party not all three please. Plan, plan, plan and never go in hungry, have some water or an apple before a holiday affair and the temptation won't be as great. I'm on a mission to shed a few pounds I put on over the summer and it's easier for me to shed weight in the winter. For some of you it may be the opposite because of all the goodies that are around. Of course none of this will make a difference without exercise. I'm currently hooked on my Saturday boot camp because it pushes me to do things I know I won't push myself to do. Sometimes we need to be held accountable, we need to know someone is paying attention and we staraighten up and fly right! Get it together now, don't wait for the new year just think how far you will be in it by the new year! Woohoo!!!

Just because you're not sick doesn't mean you're healthy!

Too many times we ignore signs that our bodies tell us that something is wrong! Are you getting routine doctors check-ups? More improtantly are you listening to your body and are you taking proactive steps to live a long healthy life. Your health status can change in the blink of an eye. We tend to think all is well because we don't "feel" sick. This may not be the case that's why regular health screenings are so important. Things like blood pressure, diet and exercise play a critical role in our health and these are things you can control. If you have the power why not use it? Sounds simple enough but so many people don't for whatever reason. Take control of what you have power over. You have control over every fork full that goes in your mouth! You decided when to get up and exercise or whether or not you are going to sit on the couch with some chips. Make a conscious decision to make whatever changes you need to make for a happier, healthier you. Even though your weight plays a major role don't be fooled to think that just because you aren't overweight that you are automatically healthy. Not true! So many people that look slim have the worst eating habits and may be in worse shape than some overweight people. Today is Halloween and Lord know I love any piece of candy with peanut butter in it. I really have to make an effort to stay away from the treat bag tonight! I won't even allow myself one piece becasuse it will lead to piece number two. I have to tell myself I already know what it tastes like so why eat it? Thanksgiving is around the corner and so is Christmas. That means food food food. Make your plan now to avoid overindulging! Just take care of YOU!