Taking a short break...

Hey readers!

For sure you probably think that I've forgotten about you right? Well I haven't!!! But....I'm going to take a short break from the blog until I after graduate on June 28th! I think I will then have more time to dedicate to bringing you more frequent, relevant posts that you can use on this here journey of yours.

I fully expect you to keep up the good work! Feel free to reach out to me on social media if you need a little encouragement over the next 5 or so weeks.

One small shout out! (lol). As you know, I was participating in our FIT camp fitness challenge. Even though I didn't win, one of my good friends (and readers) did....so CONGRATS CENTRELL JACKSON!! I'm super duper proud of you. Post your stats below if you are comfortable! I was able to lose 6 pounds and 1% of body fat in that 8 week period and I'm happy about that! Additionally, Rochelle (another reader and Florida fitness challenge participant) also lost A LOT of weight and inches. I can't remember the exact numbers, but Chelle feel free to comment below if you want to share your accomplishment! I am SUPER DUPER proud of you too! Keep up the GREAT work!

With that said...I'm signing off for a few weeks....we shall chat again soon :)

And as always....thanks for reading :)

Me, Myself, and I

My subject sounds kind of selfish right? Well, it is. I wanted to take a minute and remind you that you are doing this FOR YOU! So much of our lives is spent doing for everyone else. And sometimes if we start to focus on ourselves, it's looked down upon or we're labeled as selfish.

Well....this health and wellness journey is a little selfish. It means focusing on you. Learning your idiosyncrasies, your likes and dislikes, your exercise limits, and your diet restrictions. No two people's journey is exactly the same. This is the reason why I always tell people that there is no "secret" to this process. For me, tracking calories and doing FIT camp has worked for me. I am fully aware that it may not work for you.

I say all of this to say, FIND WHAT WORKS FOR YOU! Yes, there are some foundational things that need to be in place to get you off the ground and running (like healthy eating habits and exercise), but finding that combo for you is important.

Don't be afraid to be a little selfish...do what it takes to get to where you are trying to go.

For those who decided to participate in the fitness challenge...just a few more days and it will be over! I hope you've seen a significant change over the past 8 weeks. Email me and let know your final measurements. Keep up the momentum you've gained and keep going!

YOU CAN DO IT!!!

Thanks for reading :)

I WANT YOU!!

Hey there...I promised one of my faithful readers (Chelle) that I would write a little something about cravings and then I got busy....and a little lazy....I finally had a week off from school and I didn't feel like thinking (you ever have those days???)

Anywho...let's talk cravings. I mean we all have them. Some of us crave chocolate, some crave soda, chips, sweettarts, now and laters, caramel popcorn, chocolate covered pretzels (those last four are kinda personal lol)...but the point is that we ALL have cravings.

What is a craving? According to Merriam-Webster, a craving is an intense, urgent, or abnormal desire or longing. Example of craving, "I had a sudden craving for french fries, so I pulled into the nearest fast-food restaurant." Yeah, we've all been there.

But what do you do with your cravings when you're on this journey to health and wellness? Well, I will say this....CRAVINGS SUCK!!! I mean they just do. Sometimes they can be so overwhelming that it makes you feel a little crazy...like OMG! I gotta have it right now. Ladies, ours can get really bad when Aunt Flo/Eve's Curse comes around (you KNOW what I'm talking about!!!! lol).

I ask again, what do you do with your cravings when you're on this journey to health and wellness? My answer is BE REALISTIC! Realize that your body is craving something that you've given it before. It's difficult to crave a french fry if a french fry has never touched your lips. First, have a little talk with yourself...you know I talked before about getting your mind right??? Yeah, well it works. I've actually said to myself before, April, I know you WANT that entire pack of Now and Laters, but you're gonna eat this greek yogurt and be satisfied. After a little while, I noticed that the craving was gone.

Butttttttttt...if all else fails (lol)...don't kill yourself. Go to the store and buy the candy bar....do I sound crazy yet? Well here is my reasoning....health and wellness is a marathon, not a sprint. In my opinion, it takes more self-control to say, "I'm only going to eat half of this candy bar and give the other half away." The bigger challenge here is teaching your body that YOU are in control...so like I said to Chelle, GIRL GO GET THE CANDY BAR! But start to train yourself to control what you choose to indulge in. Some folks try to deny the craving so much that when they do "give in" they go get 7 candy bars and eat them all and then feel like a failure. Don't do that to yourself folks!!! Tell yourself, SELF (lol), you're only getting five of these now and laters and the rest are going to be thrown away or given away....period...full stop! I make it sound simple, but take it one step at a time and I guarantee that you'll get better at it with time.

I want you to know that I appreciate you...my readers...I mean if you didn't read this blog, I would just be writing to myself! LOL! Do me favor and comment sometimes...let me know you're out there...I would love to hear from you.

Thanks for reading :)

And now for something completely different...

Hey there...

So today is the first time I've ever written a blog at 7 in the morning!!! Truth be told, I am NOT a morning person. I get up in just enough time to make my bed, shower, get dressed, untwist my hair and go to work. Remarkably, I can do all of that in about 40 mins if I'm rushing... Granted, I also like 7 mins from work LOL!!! (I love it!)

Anywho, we are about halfway through the fitness challenge and I really want to hit my goal. Well truthfully, I just want to see more results overall and I know that in order to do that, I gotta do something more. I currently do FIT camp 3 days a week (Mondays, Thursdays, and Saturdays) and I currently do NOTHING all of the other days lol. It's not intentional! Tuesdays I have praise team rehearsal, Wednesdays bible study, Fridays...........nothing (ha!), and Sunday is church and homework. My evening schedule is kinda set at this point so the only logical way to get in more exercise is to do something in the morning. **Please reference the first paragraph here** I LOATHE getting up early...it's just so not ME!!!! lol.

But what happens when you decide to change YOU?? That's what I decided last week. I decided I wanted to add something additional into my routine. I want to do something different with a high expectation of the results. And so, I decided that I had to do something in the morning. It was the only way to fit anything additional into my schedule. I started looking for area boot camps that did morning sessions...kickboxing sessions...anything. Well I found a few but they were pretty pricey for what I was trying to do. I needed to find something other than just going to my apartment gym and running on the treadmill without costing me an arm and a leg. When I determined that my options were too much money or started too late in the morning, I reminded myself that jogging outside was FREE (HELLO SOMEBODY!!!!). So channeling my inner +Hope Reid, I got up this morning and headed out for a light jog.

I am by no means a runner folks...I actually don't really like it too much lol. But, I don't mind jogging outside. It was a good way to start my day. I did a little under a mile and a half in about 20 mins. It's exactly what I need to add some additional exercise to my routine.

My point is this...at some point, you're going to have to step outside of your box and do something a little different to get results. If I, yes even I, can get up in the morning for a little run, SO CAN YOU (lol)!!

You can DO THIS!!!

Thanks for reading :)

SN: Rochelle, I haven't forgotten you....next post >>>>>>>> CRAVINGS!!!! :)

GUEST POST : PLATEAUS

So I asked one my faithful readers to write a post based on her journey thus far....ENJOY!!!

Insanity: doing the same thing over and over again and expecting different results. – Albert Einstein

I hope everyone is losing pounds & inches with the fitness challenge. Recently, I hit a plateau and the scale stopped moving. The inches were coming off but the scale decided that it was not going to budge. If this is the case with you, then be not dismayed.

In any fitness regimen there comes a time when you hit a plateau. Hitting a plateau can make one think that they are just coasting or that their efforts are not enough. 

Avoiding a plateau/overcoming a plateau:

1. Stop doing the same exercises each time you work out. Switch it up! If you keep doing the same exercises each time then your body will adapt.
2. Increase your intensity. This is especially true for the strength training portion of any workout. A simple tip my trainer gave me was for the first set try the lowest you can lift and gradually increase it with each rep.
3. REST! Give your body a chance to recover from your workout. Two days of rest can make a huge difference in any workout.

Never give up and don’t allow a lack of progress frustrate you. Any little changes keeps the body challenged.

Happy exercising!  You can do it!

Rochelle 

Celebrate every little success...

Not a long post for you today, but just wanted to take a moment and encourage you. Sometimes it seems like this journey is so slow and tedious. I mean we live in a day where it's normal for everything to be done fast...the microwave and fast food society. But the journey to health and wellness is not a quick process...it is a journey. It is filled with highs and lows, winding roads and sharp turns, detours and construction. But eventually, you'll be able to find a smooth path and it will be clear where you're going and how to get back on track if you lose your way.

So be encouraged today. Celebrate every little success. You lost .5 inches on your waist?? CELEBRATE. The scale read 1 pound less today?? CELEBRATE. You were able to walk in the bakery today and pick up your salad and none of the abundant cake, cookies, cupcakes, etc??? CELEBRATE (this happened to me today LOL)....

(this is officially one of my favorite sayings!)



You are DOING this :)

Thanks for reading :)

Being your BIGGEST cheerleader!

Sometimes I used to wonder why a football or basketball team needed cheerleaders. Or why was it necessary to build these big venues for thousands of people to come to just to see someone run up and down the court or drive around in a huge circle in a fast car. The truth is, things seem to be a little easier when you have someone supporting you and cheering you on.

I've never been someone who could really play any type of sport...just not my forte lol. But I could ALWAYS cheer you on from the sideline. There's something about someone sitting on the side saying "GO YOU!!" that just motivates you to do more...

Then it comes to working out...and for me...total different ball game! LOL...I LOATHE going to gym at the risk that someone may be watching me. I mean what is that??? I still to this day don't really like going to the gym, but that's another post for another day (hehehe).

When I hired my trainer and started going to FIT camp...I would always feel better when my trainer was there cheering me on...and he's pretty good at it too lol. But then the UNHEARD of happen....he decided to go on vacation. I mean how could he do that to me??!?!?!?! (ummm...dramatic much??) Anyways, he left some exercises for me to do and what not but when I stepped into that little gym at my apartment complex, I was like....ummm...who's gonna cheer me on to get through this workout??? I need some MOTIVATION folks!

It was in that moment that I learned a very valuable lesson. I had to be my OWN cheerleader! No relying on the encouragement of others to do what I needed to do. Now when I work out, I literally ZONE OUT and in my head I say "Come on April...you got this" "Ok, 2 more rounds" "Faster April, Faster!!" I've  learned how to push myself...to overcome my own limitations. Because of this, I am now able to work out on my own and keep motivated for this journey.

You can do this (say it to yourself!!)

Thanks for reading!!

Keep on truckin....

So I had a few people who joined in the fitness challenge with me! YAAY YOU!!! I'm proud of you...

I hope you are still motivated and you are ready to bust out these next 7 weeks. I fully expect for you to see results in your body and your mind...

Comment below and let me know how it's going :)

CHALLENGE TO CHANGE 2013

Hey my friends!

I wanted to find out if you all would be interested in joining in my challenge with me...

Our FIT camp is starting a fitness challenge on Monday, March 25th. We are working out like normal and eating properly and seeing who loses the most weight and inches in 8 weeks. Nothing drastic or out of the ordinary...just a strong commitment to change...

Can you do it? Are you with me?

I may throw in a little prize at the end as an incentive.

Come on...lets DO THIS!!!


If you want to join in, comment below and then send me your starting weight and your waist measurement (have someone else do it...it needs to be a tight measurement at your belly button with your hands by your side). Send to me at ahall0510@gmail.com


I hope you'll join me :)

Thanks for reading!!

Out with the old...in with the New!

Hey ya'll...

Just wanted to quickly talk a little about letting go of the old and embracing the new. As you begin your weight loss journey, you will OBVIOUSLY start to need new clothes. Now for someone like me who doesn't like shopping all that much but LOVES new clothes (lol...go figure), this won't be a hard thing for you. But I used to hold on to old clothes FOREVER!!! One day I wore some pants to work and someone came up to me and said, "Ummmm...those don't fit you anymore...you should probably get rid of them!" LOL.

You know how we are..."these are my fat clothes and I'll hold on to them JUST IN CASE." In my opinion, HUGE mistake. You are setting up yourself for failure (again, my opinion). Why have a contingency plan for giving up your journey? Don't do it to yourself. When clothes start to get too big, weed them out of your closet. If you don't want to throw them away right away, bag them up and put them in the garage or the attic.

I've talked before about getting your mind right...this may seem like a small thing, but it's another way to get your mind on board for the long term. Every time I looked at those bags (that sat in my room for a few months lol), I reminded myself that I will NEVER go back there.

Try it...let me know if it works for you...

Thanks for reading :)

Playing Catch Up....

Been a little over a week since I last posted. In that time I've been in Texas, gained a new nephew, finished two classes and started two new classes. Life NEVER slows down...it is in constant motion. My goal is to always try to enjoy every single moment while it is happening so that I can remember how I felt and what it was like to be there.

Anywho, had a reader ask me a question that I thought could be relevant to others so I asked permission to write a post about it....and here it is! LOL.

If you have ever gained a significant amount of weight, you can probably attest to the fact that it can be life altering. I don't mean like you gained 3 pounds (lol)...I mean like a significant amount of weight...let's say at least 10+ pounds. Gaining weight can severely affect your self-esteem, your body image, and most importantly your confidence. You know how people always say, "I finally feel great in my own skin!" Yeah, that "feeling" can be seriously combated when you add 10+ pounds to that skin. You begin to feel self-conscious and paranoid in some cases. Some people deal with it in different ways. Some choose to continue to wear the same sizes that they once wore to try and "appear" to look that same weight (FAIL) and some choose to wear baggier clothes to try and hide their weight gain (FAIL!!! lol). Either way, it can be ROUGH!! But eventually you get used to it right?? You start to accept the fact that you're a little heavier and if you're smart, you buy clothes that fit (HOPEFULLY) and start to work around the weight gain.

But then you decide that you don't want to work around your weight gain anymore and start to lose weight...and you start to feel a little weird. I mean being thinner and healthier was always the goal, but now your body just seems off. Well, it's not uncommon. I think I've talked before about getting your mind right....well, here's another hurdle for your brain!! LOL. Accepting that your body is changing. Just like it took time for you to accept being heavier, it may take a minute for your mind to catch up with the fact that you are are a leaner you. The important thing is to EMBRACE it!!!!!!! You are working HARD...don't you deserve to accept this new you?? Learn to take the compliments and the double takes (yes, Lord lol)! That just means you're putting in the work and it shows. People from the outside will most likely notice faster than you do. When people see me and say, "ARE YOU LOSING WEIGHT????" my first reaction (in my mind) is HECK YES!!! LOL....but I'll just say yes, yes, I am. The next question is usually, "What are you doing?" My response to that question is..."I'm working my butt off.....LITERALLY!!" 

You've got to help your mind play catch up....know that you are making strides and help your mind get on board...

You CAN do this!

Thanks for reading :)

Turbulence

Yesterday was a travel day for me and I always seem to learn something when I'm on a plane. If there is one thing I hate, it's turbulence. I've learned to deal with by closing my eyes, pretending I am sleeping or just holding on for dear life lol. The last time I flew with two of my girlfriends, both of which are not big fliers, we hit some very rough patches.....we all held each others hands. The truth is, their fear was real and I can't remember the last time I had felt so nervous in the midst of turbulence.

Yesterday I flew out really early...it was still dark and it was raining. I began to mentally prepare myself for a rocky ride getting out of Charlotte. I put my hood over head and temporarily fell asleep, but soon I woke up and was a little more attentive when I felt the jerking of the plane. The flight attendant came on the speaker and said they were asked to stay seated as the pilot was attempting to find a smoother stream of air to fly in. Not too long after, we hit a smooth patch and were flying pretty steady for the remainder of the flight.

You may say, April, what does this have to do with health and wellness? I'm getting there!! Lol. My point is this, on your journey, you're going to hit some rough patches. It may be a time of great change in your life, good or bad. I say good or bad because truth is, some good change has negative effects on this journey too. I mean how many people do you know that hasn't gained weight when they start "falling in love"???? lol....Change and how you respond to change bears heavily on your health and wellness journey. You may have friends or family that start experiencing turbulence and it's natural for you (like it is for me) to carry them and feel their pain. These are just a few things that can affect this journey of yours. Many of us resort to what is comfortable when we hit our rough patches. What is that for you? A candy bar? Two? A pint of ice cream? Laying in your house with all the lights off and getting no exercise? I ask these questions because, well, I've been there! I understand.

You have to remember this....you WILL find the smooth stream of air. The turbulence will subside at some point. Don't allow yourself to get sidetracked because you hit a small patch of trouble. Stay the course...find your smooth stream...trust me it is there. And before you know it, you'll be cruising again....30,000 ft in the air...life will balance out again and you'll be better prepared for it because you didn't allow you circumstance to change your resolve.

I believe in you! You can do this!

Thanks for reading :)

This One is for YOU!!!!

I meant to write this yesterday, but I wanted to dedicate this post to my pops! Many times I have talked about how my dad's health problems have been a catalyst for starting and walking out this health and wellness journey.

Truth be told, he has been on his own journey having to lose weight because of his diabetes diagnosis several years ago. He is my biggest cheerleader and a strong support to this journey. My dad has ALWAYS said I was beautiful...even when I was at my heaviest. His love has been unconditional and besides God, He and mom are the reasons that I am still alive and kicking (trust me!).

Anyways, when he came to North Carolina almost 5 years ago, he weighed in at 285 pounds. Yesterday morning (early lol) my phone rang and it was my dad. I got nervous cause he doesn't call me in the morning!!! Anywho, he called to tell me that he had weighed in at 248 pounds that morning. He (and I) were SOOOOOOOO happy. He cried...I didn't (on the phone) lol. He hadn't weighed under 250 pounds since in the early 90s. Preaching all over the country and the world, a heart attack, diabetes diagnosis, two knee surgeries, and a few moves have that kind of effect on you.

Well this blog is dedicated to you POPS!! I'm PROUD of you! Keep going...you're doing great.

Here's some old pics of us....lol...we've come a LONNNNGGGGG way!

My Birthday - 2010

Me today

Las Vegas 2008

NC 2009 - Being silly lol

My Graduation 2012

My handsome daddy

To eat or not to eat...that is the question...

Hey there...hope you're doing well.

So I wanted to write a little about eating and the importance of eating. Eating to lose...sounds crazy right? Well, it's not. Many people think that in order to lose weight, you have to stop eating or eat much less. That is not entirely true so it is important to understand how food plays a part in living a healthier life.

Did I have to start eating less to start losing weight? Absolutely! But I had to start eating less in regards to the amount of calories that I was eating. When I first started, I had the same mindset of eating nothing and that would be what I needed to do to lose weight. I quickly found out that was the wrong mindset. Eating less food actually slowed down my metabolism and didn't provide me the fuel I needed to workout and build lean muscle. In addition to that, I would get halfway through my workout and be dead tired. My body didn't have any fuel to continue.

Here's what I had to learn...I HAVE TO EAT! However, food has become more of my fuel than just something I do to appease my bad feelings. There are times that I have to eat something that I may not particularly fancy if I know that it will keep me full and satisfied. For example, I eat eggs but I don't particularly like eggs unless they are smothered in cheese and mixed with onions and bell pepper lol.

Here's a typical meal day for me:

Breakfast (usually around 9-9:30am)
Met-Rx protein shake (1 scoop with water) (SN: this protein shake is 96% lactose free which really helps me because anything with too much lactose tears my stomach into pieces! lol)

2 eggs scrambled with cheese
Hot Green Tea with Honey

Snack (11:30am)
1/2 bag of Trader Joe's handful of nuts trail mix
 

 Lunch (1-2pm)
Garden Salad with Grilled Chicken Breast
No dressing (olive oil & balsamic vinegar only)
Diet Green Tea with Citrus (contains no high fructose corn syrup or aspartame)

Snack (3:30-4pm)
Trader Joes Strawberry Greek Yogurt (HIGH protein!!)


Dinner (7-8pm)
Pan Seared Lemon Pepper Tilapia
Brussel Sprouts (typical serving is 8 sprouts)

Throughout the day, I also drink 64oz of water. On the days that workout, I add in another protein shake 30 mins before my workout and immediately after. Remember that I eat all of this and still only eat between 1500-1600 calories a day.

Now this is just an example, I don't eat this clean EVERY day...I'm getting there. Some days I may want a little piece of candy or I may eat a chicken salad flatbread sandwich on Thursdays lol. I more wanted you to see how often I eat...THAT is what is important!

Hope this helps...

Thanks for reading :)

SODI-YUMMMMMMMMMMMMM

Hey there folks...

How's it going? Are you still sticking to your goals? Facing a hard time? Hit me up if you need some encouragement, I'm here for you!

I wanted to talk a little tonight about sodium. I said sodi-yum because truth be told most of the foods that I truly enjoy are particularly high in sodium. Potato chips, movie butter popcorn, salt, pretzels and chocolate covered pretzels (lol), and the list goes on and on. Most processed foods are LOADED with sodium. Years ago I decided I was going to be a vegetarian but eventually added fish, and then chicken, and then turkey back into my diet. No beef or pork...it's been about 5 years now. Unfortunately, turkey is LOADED with sodium. Turkey meaning like turkey sandwich meat or turkey sausage. Additionally, most foods that contain a lot of preservatives also have high sodium.

My journey has consisted of me watching my calories but I wasn't really paying attention to my sodium intake. The recommended amount of sodium per day is 2,500mg. I was at a major plateau and so I talked to my trainer and he recommended for me to start taking note of my sodium intake. It was THRU THE ROOF!!!! I couldn't believe it. So I started looking at my food diary and realized that the turkey or turkey sausage that I was putting my morning omelette was HIGH in sodium. And hey, I'm a single girl...I don't ALWAYS feel like cooking so I would eat out a lot. Fast food is a DEATH TRAP. Even if you choose the "healthier option," more than likely, it will be loaded with sodium. Don't get me wrong, I still eat out every now and then, but I've had to cut that WAYYYYYY down. Yep, I started actually grocery shopping and cooking dinner every day. It takes me like an hour to grocery shop now because I have to read every label lol.

I know this seems laborious, but I was surprised with the weight loss that I experienced when I reduced my sodium intake. This was hard for me...I like well seasoned food but this was important to accomplish my goals.

I encourage you to start paying attention to these little things and don't be surprised when your body starts responding positively. I'll share more about these types of things in the future.

Thanks for reading :)

Little Changes, Big Results

It's been 5 days. I'm so sorry. I guess time just got away from me. Seeing that I'm wide awake, I thought I should definitely blog so here I am...1:48 am...writing to you.

Have you ever noticed that change is one of the hardest things to do? People say, well, I'm set in my ways...but the truth is, we all don't really like change. Some just handle it better than others. I actually don't mind it too much...as long as I am the one initiating the change lol. Try to force change on me and I get mad stubborn lol. So I talked to you about my 12/31/13 goal, and although I know we just crossed February, I started to get frustrated because I didn't see the scale changing. Now, I've had to change my relationship with the scale too. I don't step on it as often as I used to and when I do I understand what the scale is saying to me now. Remember that the scale can't differentiate between fat, muscle, and bone. So when you step on the scale, it is measuring you in your entirety. Anywho, I was all bent out of shape and I went to my trainer to confront him on why his methods weren't working (BOLD!!!! Lol) I had continually told him that I would never let him look at my calorie diary because I didn't want him dictating every little thing I put in my mouth. Well, he asked me to see it and reluctantly I did.

Now let me be real. I said to him (in tears), I'm doing the best I can and I'm getting nowhere. I found out later that day why I felt that way AND why I was crying (ladies, you can probably put two and two together lol lol...I was highly emotional). So he started critiquing my diary...all I heard was you can't, can't, can't....so I left there like HUMPH!!!! Ok, I'll do it but I don't want to!!! Well, it's been a week and I've dropped 5 pounds!!!! I couldn't admit that he was right, so I just texted him and said, "I guess you know what you're doing!" Lol.

The point is, sometimes you have to make a little change to see big results. For some, it will seem like you're jumping off the ledge, but if that is what you need to do to get the results you desire, DO IT! Mine consisted of reducing my carb intake...I was eating too much carbs....and increasing my protein. I can definitely tell the difference already.

Don't be afraid to take a leap, a jump, or even a step towards big results. You'll be glad you did.

I believe in you!

Thanks for reading!! :)

But I don't WANNA!!!!

Hey my friends! Hope you're doing well and sticking to your journey. Take it day by day!

So when was the last time you said, "BUT I DON'T WANNA!!!" Well you may not have said it out loud, but maybe in your head??? LOL! I admit that I LOVE food...like really love food. I talked about before how food used to be a comfort for me, but I generally love food....especially nicely seasoned food...ANYWAYS>>>>MOVE ON APRIL LOL.

My trainer made me start writing down my daily food intake and I realized I was eating TOO MUCH food! So now I've gotten to point that I can eat between 1600-1800 calories a day and be fully satisfied. Going from eating 3500 calories per day to 1600 a day is a huge difference. BUT every now and then, my mind says "BUT I DON'T WANNA!!!!"

It seems like right when I had gotten the calories down, now my trainer wanted to add something else that I had to watch. Now that I was staying below my calorie count per day, I never realized how much sodium I was eating...this past Saturday my trainer sat me down AGAIN and started talking about my food intake (and scrutinizing my MyFitness Pal diary lol) and I'll be honest and say that I got really frustrated and started crying. I mean, I'm working hard over here and it seems like it isn't enough. But, truth is folks, it was necessary. I had to take a look at my current eating habits and make sure it lined up with my goals.

So I want to encourage you with this...plateaus will come...there will be times when you have to refocus and regroup. It may feel like a swift kick in the rear, but sometimes a kick is necessary!

When you get a chance, check out my friend Hope Reid's blog talking about trans fat! GREAT INFO!!! Click here to check it out!

Thanks for reading :)

Just an encouragement

I don't have a story to tell tonight...my Internet went down for a while so I couldn't write what I wanted to write tonight. But let me tell you this...

If you've embarked on this journey to health and wellness, you CAN do this! I believe in you...now is not the time to give up...press FORWARD!!

I believe in you!

Thanks for reading :)

This girl DON'T jump!!

In the midst of a hectic day, I got so many comments on my blog today and it really meant a lot to me...thanks everyone!

I am SURE you're wondering what in the world is this girl talking about in regards to this post title. When I started FIT camp, I came to my trainer with a list of things that I DO NOT do. These things included running, jogging, jumping, sit ups, running, jumping, jump rope, anything that involved too much movement....LOL!! But yes, I came with my own set of "rules" and I was dead set that I would not do those things. Well you can see how swearing not to do anything of those things would be impossible at a FIT (Boot) camp (lol...I mean really April??). So my trainer was like OK, we'll get you there.

One day I walk in to my session and on the white board I see box jumps. So I was thinking, BOX JUMPS?!?!? Didn't I tell this man that I don't jump! I remember getting to the point in the workout and just looking at my trainer like ummmm...sir. So he pulled this box over and said, "I want you to start here...

Sorry that it's a little blurry, but you get the point. I stood there and looked at the box for like 5 mins with literal tears in my eyes. At first he just wanted me to step up and down because I just looked at the box like I CANNOT jump on that. The thought of picking up my weight and putting it on an object was beyond what my mind could comprehend.

Well I EVENTUALLY got to jumping up on that little blue box (thank you Jesus! lol). And moved on to this box...

and now, I'm jumping on the box below...

What the point?? My list were the boundaries I had set FOR MYSELF. I can't, I won't, I could never see myself doing that! How many times have you heard those words in your head? Well, it's time to let go of those words, those boundaries and restrictions. Don't be afraid to take a leap into something new...something that's going to challenge you and get you out of your comfort zone.

Oh...did I mention that one of my "DO NOTs" was no running??? Yeah...well....as of today, I've ran 4 5K's...

You can do this!

Thanks for reading :)

Tell me what you think...

So tonight's post is simple...

Let me know what you think about this blog. Please comment below. 

This is the 10th post and I want to know if it's something I should continue...

Let me know your thoughts...

Have an EXCELLENT weekend folks :)

Getting Bored...

Hey you...thanks for reading...I mean all I'm doing is writing down my thoughts on this here blog thingy and you are reading it. Just want to say THANKS!!

So, how's your journey going? If you started your journey on January 1st with the "new year, new me" group, statistics show that you should have given up the commitment like 6 days ago. HOWEVER, if you have stuck with it, you are well on your way to establishing a habit! It only takes 21 days right?

It's so possible to get bored with this thing...I mean that is one of the main reasons I hired a trainer. I don't want to go in the gym and act like I know what the HECK I'm doing. LOL... Ok, so seriously, I get bored with stuff really quick. If you don't catch my attention in like the first 5 mins, my mind is elsewhere. It's honestly something I have to mentally focus on in most situations.

So with working out and eating right, the possibility of getting bored is bound to happen. How do you combat that?

Mix up your workout - With my trainer, even though we tend to do the same exercises, we have no idea what he's choosing for each workout and that keeps it from getting boring. No trainer? do some research...look up new exercises that you can do to keep yourself engaged.
        
Be on the lookout for yummy tasting, healthier options. I'm a TRADER JOE'S FANATIC!!! They are a low-cost health food store up here in NC and they have so much YUMMY food! Be sure to look at labels even in the health food store.              
Don't be afraid to try something new...you never know what you may stumble upon. I had tried Greek yogurt a while ago and HATED it. But I decided to try Trader Joe's Greek yogurt and I LOVE IT...and it's low-calorie, low sodium, AND a GREAT source of protein...YAAY!                                    
Have you tried anything new this week? Leave a comment below.....

Thanks for reading!!!!

I almost gave up!

Hey there! I know I've been MIA for a few days but my life is...!!!!! No words...lol. I told you before I'm working on my Masters. Well I'm taking 2 classes every 8 weeks...this set of classes consists of Business Economics (for the BIRDS!!!!!) and Marketing Management. The Marketing class is not that bad but the Economics class can go kick rocks!! LOL...and work is busy...chile...amen.

I honestly said to myself while driving home from Praise Team rehearsal tonight, I'm not gonna write a blog post tonight...ain't no one missing it lol...plus I just wanted to eat a little something, watch a little CSI: Miami and go to sleep. But then I got a message from a reader (S/O to Kasey Carlton!!!!) and I was motivated to get back on it....God works in deliberate ways!

So what helps you get started and then STAY on it? Sheer will power? Fear? Encouragement from others? Honestly, there's no secret to getting started and holding steady. For me, it took me making a mental decision that my life HAD to change. I literally had to block everyone else out...not listen to the voice in my head that told me that I could start again tomorrow...block out the pain and determine that it was time to not just talk but DO.

What will it take for you? Will it be a bad report from the doctor telling you that if you don't lose weight, you'll have high blood pressure and diabetes? Will it be the day that you're trying to run up the stairs and can't breathe after flight #1? Will it be the day that you can't keep up to play with your children, your nieces or nephews, your godchildren? Ask yourself...WHAT WILL IT TAKE??? Once you can answer that question, THEN and only THEN will you be ready to get started and stay on your journey...if it helps print the answer out and hang it somewhere that you will see everyday as a constant reminder.

Will you do me a favor? Post a comment below to help your fellow sojourners especially Kasey...she needs some encouragement :)

Kasey, you can do it! We believe in you!

UGHHHH...Protein Shakes (lol)

I just finished WORKING!!! Like ugh...it's our busy time in my department :) Extremely thankful to have a job though...

So I'm going to keep this concise...Rochelle asked me about protein shakes and I thought I would make it into a post.

Protein shakes are disgusting! LOL!!! My trainer explained to me that in order to build lean muscle, it is necessary to take in a significant amount of protein a day. Because I was so sore in the beginning, he assured me that supplementing/increasing my protein intake would help with the muscle soreness as well. When you are trying to build muscle, your protein intake needs to be .6 to .8 g per pound of weight per day. So let's say you weigh 180 pounds, your protein intake needs to be between 108 to 144 g per day. Now you can get this protein from food, but for someone like me that doesn't eat meat on the regular, that is difficult to do. Meat is one of your significant sources of protein.

This is where the infamous protein shake comes into play. It's a great way to supplement your protein intake per day. I personally HATE them...especially since I choose to drink mine with just water and nothing else. My thought process is that the only reason I'm drinking that shake is to get protein. If I add more things to it, I'm adding calories.

So! What's the point? Protein shakes work! They may not taste good but they do work. I find that if I do a protein shake before I go work out and one after I work out, my muscles are less sore and I find that my recovery period is shortened. Find one that works best for you keeping in mind that some of them have a milk base which will bother you if you are lactose intolerant. You want to choose a protein shake that is low calorie, low sugar and 100% protein. Be careful about some protein shakes because some of them have a bunch of other stuff in it that you don't need. I think it's best to go with a powder than something that is already bottled up because those tend to not be 100% protein.  I personally use a soy protein, unflavored shake and I am JUST starting back to drinking them.

Thanks for reading :)

I love to eat, eat, EAT!

Truth is folks...I love to eat! Yep! I said it! lol. I'm that kid that would dance and hum when my mom and dad used to feed me...I mean I just enjoy food overall. ESPECIALLY if the food is well seasoned...chile...I'm getting hungry just thinking about it LOL.

Ok, so yes, I love food and I also love to cook :) But I realized when I started down this road, that I had to drastically change my relationship with food. Yes, I said my relationship! It was that serious! I've tried diet upon diet upon diet. The biggest downfall for me was that I felt deprived..."well, no I can't eat that"...HATE IT! I like to hang out with my friends and I don't want everyone to feel like they can't go somewhere because of my diet. So I wanted to do something where I felt like I really had the option to eat what I wanted.

So like I've said before, I will tell you what has worked for me. Being the analytical head that I am, my trainer knew just how to get me lol! He had me to start writing down every single thing that I put in my mouth and the calories associated with it. Lord, I wish I could find those papers. I gave up beef and pork almost 5 years ago. So I was only eating chicken, fish, and turkey already and I thought I was a pretty healthy eater. WRONG! I was consuming almost 3,500 calories a day!!!! What in the world???? I was flabbergasted! You notice that most food have a label that tells you that you should eat between 2,000-2,500 calories per day right? Most people ignore it....I know I always did. Well those little papers were a huge wake up call.

So I discussed my little papers with my trainer and he encouraged me to reduce the amount of calories I was eating per day to between 1,600-1,700 calories per day. Um folks, that's about HALF of what I was eating before. I thought I was going to be hungry all the time and the first few days, I WAS!!! But eventually my stomach got used to it and I realized that everything that I needed to survive could be contained in that 1,600-1,800 calories per day. I can basically eat anything I want as long as it falls within that calorie count. Considering that the real good, yummy stuff is more calories, I definitely have to be MODEST, but if I want a cookie, I eat it lol! Then I found an iPhone/iPad app that I could use to do my tracking electronically and I was in business!

I'll use a few more of my posts to talk about how I've done this food thing, but that's the starting point. Interested in the app I mentioned, search for MyFitness Pal on your iPhone or Android mobile device. You can also access it online by visiting www.myfitnesspal.com. You can set up your profile on there and even input your food there and it will sync with your app. Feel free to add me, my screen name is ahall0510.

Thanks for reading :)

Life Comes At You FAST.......

I fully planned to start talking about food today...because that's such a vital part of the journey, but I woke up with some stuff on my heart and wanted to share...

Sticking to your journey in spite of adversity is DIFFICULT...Adversity can come in different forms, but it is sure to come at some point. Let me share two that I've faced.

1. PEOPLE - People are stupid. Sorry, that's not nice LOL. But truthfully, people can say some really DUMB stuff! The same person that says to you, "You look like you're gaining some weight!" or "You could really stand to lose some weight!" is usually the same person to say, "Well aren't you looking skinny?" or "Don't get TOO skinny on us now!" Somebody say ANNOYING.COM!!! Don't allow yourself to get hung up on what people say or do! Stick to this journey FOR YOU....set your goals and work to accomplish them no matter what. This is with or without encouragement or reminders etc. When people say things that might discourage you, use it as fuel to get to where you are trying to go.

2. LIFE - yeah, this is vague but life comes at you fast. There are going to be so many things that comes at you that can throw you off track. It's not the getting off track that's the problem! It's the getting back on track that matters. Let me give you a very personal example. One of life's many curve balls can be a breakup...heart break. I can only speak from the viewpoint of a woman but I can imagine that men go thru this too. This happened to me last year. The relationship ended and I was DEVASTATED! I think I cried for a whole month straight...I mean everyday. When I normally go to FIT camp, it's a mental exercise for me as well and I literally like block out all other thoughts when I'm about to work out. I remember one day in particular and it was a BAD day...everything made me cry...I was highly emotional. I dragged myself to FIT camp in spite of but when I got there, I just couldn't do it. We started stretching and I started crying (lol...sounds so crazy to me now lol). I had to leave...couldn't do it. I left that night and went to the store and bought a pint of Blue Bell Pecan Pralines & Cream ice cream (yep! my fav). I got home and sobbed as I ate the entire pint. It was one of those days. BUT....I woke up the next day and looked at myself in the mirror with puffy eyes and had a nice talk with myself. I promised myself that the night before was the LAST time that happened to me. That day I went to FIT camp and did the DARN thing. Has tough times come since then???...YES! but I was/am determined to STAY ON TRACK!

The bottom line is that adversity will come...heart break, death, sickness, stress, work, etc. If you have a day, get up the next day, have a talk with yourself and get back on track.

I believe in you!

Thanks for reading :)

Goals...HUH....what is it good for? Absolutely EVERYTHING!!!

Hey...did ya'll think I forgot about you??? Well truth is, I have A LOT going on. I work full-time and I'm a full-time student pursuing my MBA with a concentration in Accounting and I sing and I try to have a life.....AND I WORK OUT!!!! So yeah...I'm juggling many things but I promise to only take a few days off a week and then I'll be here to share more of my journey....

 

Ok, so you're probably trying to figure out what the heck I meant by my post title. Today, I wanted to talk about GOALS. More importantly, talk about REALISTIC goals. When people decide they want to lose weight, they tend to think that after two days of working out, they should have lost AT LEAST 10 pounds....ummm, you didn't gain 10 pounds in two days, how do you expect to lose them so fast (LOL)? Amen. So, one of the most important things to do when you start your journey is to set realistic goals. This is one of the reasons that having a trainer can help you. They are educated on how to set realistic goals and then push you to keep on track to achieve them. However, if you are setting out on this journey alone, keep certain things in mind. 

1. Start small and work your way up - it's said that the healthiest way to lose weight is to lose about 1-2 pounds per week. Start there! Can't get through an hour workout? Start with 20 minutes of intense activity and then work your way up!

2. Once you meet one goal, set another one. Don't let significant time lapse between your goals; keep the momentum going!

3. Stay on track! Don't deviate from the plan. When you find something that works for you, keep doing it. While you may need to mix it up a little bit (to break the monotony), stay the course! If you do something for 21 days or more, it becomes a habit and that's what you want this to become.

4. Don't make goals based around events. For example, I'm going on a diet to get ready for my cruise in April. Well, that doesn't work because what happens AFTER April?? Remember you are making a LIFE change...so make your goals accordingly.

I think you get the point. Realistic goals are EVERYTHING to this journey. It can make or break your progress.

Let me give you an example of my own goal. So I told you in my third post my weight and measurements at the start of my FIT camp experience. This is where I am now:

Weight: 216

Waist: 34

Hip: 42

Pretty big difference right??? Well, it is to me! Hunny, I am proud of MYSELF!! :) I've done this with just good ole good eating and exercise...no magic pills or shakes etc. I share that with you so you can understand why I call this a journey. I'm taking it slow...so I can condition my brain to KEEP the weight off. I've talked to my trainer about what I want to work on this year, but my main goal is this: 12/31/13 - weight: 175!! That's kind of scary to me seeing that I can't remember the last time I was that weight, but I have a WHOLE year to get there :)

Are you willing to share some of your goals for 2013? Comment below!

Thanks for reading :)

FIT Camp: Day One

I would like to affectionately call FIT camp day one HELL day. Yep it was THAT serious! I admit that I was scared and highly emotional. I mean I was doing something that I hadn't done in years. Plus I was going to be working out with other people. That was something I swore I would not do...I STILL to this day have a strong dislike for the gym. Anywho, I drove to this gym with butterflies in my stomach...extremely anxious and scared. The thoughts going thru my head were a little ridiculous but I had already made a commitment to be there so I went on my merry little way....

**Touch your neighbor and say DISASTER!!!!** (sorry, that was a little churchy lol). But while I can't exactly remember what the workout was that day, I can remember that I only got thru 25 minutes of it. Keep in mind that this was a 1 hour class. 25 minutes in I was sitting on the sidelines shaking like a leaf, nauseated beyond belief, and EXTREMELY embarrassed. I wanted to crawl in a hole and die. I mean all of the people at the camp were older than me and were BEASTIN and I was sitting here with my 28 year old self shaking and about to pass out. My trainer was uber supportive but I was NOT IN THE MOOD!!!! Did I mention I was emotional??? So afterwards, he gave me a pat on the back and said I did great and I gave him one of my typical April looks ((((((MAJOR SIDE EYE)))) and hobbled out to the car.

(Me & my trainer, Milton, at my 3rd 5K)

I drove home teary eyed and when I pulled up, I regretted the day I decided to live on the second floor of my apartment building. I couldn't imagine walking up two flights of stairs. So I text my trainer and asked him why in God's name I was so nauseous and he called me back immediately to tell me it was normal. I sat in my car for an hour! I BAWLED and then took a short nap (lol)!!! It was brutal but I was determined....and the item below became my BEST friend for the next week....

How was your first workout experience? Leave a comment below.

From the beginning...

OK, so in order understand how I am where I am right now, I guess I should give you a brief look into my past...weight wasn't ALWAYS an issue for me. Actually, when I was younger I was SKINNY...I mean SKINTY!! My dad used to call me chicken neck LOL. It wasn't until my early teens that things started to change...chile, I wasn't ready! Truth is my family went through some pretty hard times which propelled me into an intense struggle with depression and low self-esteem. Food became my drug...it hid my insecurities and masked my true feelings. I found solace in eating and indulged in any and everything. Going through puberty and dealing with depression is a lethal combination. Couple that with the fact that I HATED any physical activity and the combination became even more lethal.

I can honestly say that I was probably my heaviest in high school. Those were some tough years. During that time, my mom tried to help the best way she could think of. She took me to the doctor, got me some weight loss meds and even tried a brief stint in Weight Watchers. Can you imagine a young girl in her teens sitting in a room with a bunch of older women getting ribbons for weight loss??? CHILE.....BOO!!! (no suh lol). I remember losing a significant amount of weight my senior year of high school from taking meds but never changed my relationship with food. In bible college, I started walking 2 miles a day and lost more weight but it was short lived I'm afraid. Not too long after that, I gained all that weight back and more.

Now I'm leaving out A LOT of details but you get the idea...I have been on this journey for a LONG time. I honestly thought I would never conquer this struggle. You know how it feels to just struggle and struggle and struggle with something feeling like this is something that you may deal with for the rest of your life. Yep, been there, done that.

So fast forward, I had lived in beautiful, sunny Florida for 7 years and had decided to move to North Carolina in December 2009. For the first 4 months of 2010 I was unemployed and BORED!!! and so I ATE!!! and ATE!!!! and ATE!!! Ugh...gained so much weight :( Finally the time came that I was tired of this struggle and decided something had to be done. So I decided to do something I hadn't tried yet....EXERCISE!!! Talk about scared...***remember I said I was going to be transparent???**** April 21 (or 22), 2011 I went to my first FIT Camp...

My initial measurements were:
Weight: 270 pounds
Waist: 45 inches
Hip: 53 inches

So Here We GO....

Ok, so I decided to do this! I'm starting a blog. I have no guarantee that anyone will follow my blog, but I'm willing to share my story if it means helping and encouraging others. I'll try to make it funny, light-hearted, but most of all, TRANSPARENT! If you are looking for a typical health & wellness blog filled with typical weight-loss stuff, this probably ain't it!! I'm just gonna talk about me...talk about how I got to where I am now and pass along the knowledge that I have been empowered with in the past two years of my life. Somehow, I got it and I believe you can too. So, ready or not...HERE WE GO!!!!