Plan B

Two days left of 2011 and tried as I might these last 8 weeks I didn't shake off these last couple of pounds I have to lose. 

I'm feeling bittersweet. I tried different things, I worked hard, I tried. I started tracking again - consistently for the last 8 weeks...several times to every day a week. I tried to two new workout programs...One I loved. One I wouldn't mind getting a refund back!  

Happily, I did shake off some weight and am a bit slimmer.I wished I had taken my measurements in addition to recording my weight on the scale...I've made progress here! I've gained some muscle that I can see and feel! :)


I have better stamina! But, I am not at goal :(

  


Now is the time when people are preparing their new year resolutions. Months ago, I started planning mine. One was to maintain that healthy weight range.
I knew if I was to maintain it...I have had to achieved it...So, I went to work to lose those pounds.

2011 was a very, very difficult year for me. I faced so many challenges...at work, at home, even in my volunteer work (a ministry at church). I was so incredibly busy...overworked...overloaded...stressed...running on empty, and then eventually...burned out (didn't recognize it at first). My life became out of balance...To help cut corners on my lack of time to do it all and help everyone...I cut taking care of me. Less sleep and rest, less time planning healthy meals and shopping for them, less time working out, less pampering (the occasional/regular pedi/mani/shopping trip/whathaveyou), etc. Thankfully, I am not an emotional eater...I am sure I would have gained a significant amount of weight. 

This extra weight is to me is more than vanity. Yes, I would like to look good in my clothes. Yes, I want to look good out of my clothes, too. It's even more than about being physically healthy. Yes, it's important to me maintain good blood pressure, healthy body fat percentages, and a strong vital organs. This extra weight is about my life being so difficult in 2011 - being so out of balance - that I gained back the weight that I had so diligently worked off and maintain away. This extra weight is about me not being as emotionally healthy as I could have been. And, its about leaving the challenges of 2011 behind, and working to making 2012 a good year (not unduly burden by the past). 


So, Plan A didn't quite pan out. Plan B is in effect! 

By February 11th, I want to at no more than 137. That's about losing 1 pound to 1.5 a week. That's reasonable.

How will I do that? Will continued tracking, continued good eats, continued workouts. I am also gonna boost my workouts by joining a 6 week fitness challenge (If this gym wasn't so far, I would add it to my regular workout rotation) at a fitness center that focuses on HIIT circuit workouts. 

I haven't blogged about this yet, but I hurt my right (dominant side) shoulder this summer. The pain has improves at times - worsens at others. I finally did something to really aggravate it about 3 weeks ago. I went to the DR and she prescribed physical therapy and medication...I'm feeling better...but have a way to go...I know once that gets taken care of I can really give everything my all. 

Still Reading? This was a war & peace post...

In the end...I know I will be


 

"She lectures us on eating right while she has a large posterior herself": Rep. on First Lady Obama

I know that's a long title but I couldn't think of a better way to summarize the representative's comments. Today Huffington Post featured a story about Rep. Jim Sensenbrenner who criticized the First Lady on her healthy living campaign. Interestingly, enough, Jim Sensenbrenner is noticeably overweight.

(I refuse to post a picture with a side or back view as the post did.....here's one of here I love)

What does healthy look like? Mrs. Obama consistently practices what she preaches - eating in moderation and staying active. She also looks very fit - toned arms and all.

It never ceases to amaze how misguided people can be about what healthy and fit really looks like or what healthy and fit eats and works out like. Healthy does not necessarily equate a Sports Illustrated Cover although Rush Limbaugh seems to think it does. Healthy eating does not mean that all foods that aren't fruits and vegetables are excluded. Staying active doesn't mean a killer 3 hour workout routine 6 days a week.

 Further complicate this with a lack of understanding of the genetic factors and traits of race/ethnicity and the confusion continues.

Several years ago there was a study which was released that indicated that a healthy BMI could be one to two points higher for African American women (5 to 10 pounds) ---I swore I blogged about it but I can't find that post....Maybe I just sent an email instead...but, I digress. Earlier this year there was a study released that for African American women a healthy waist line could be a few inches more.

What I think is most problematic with this is that it communicates that "they" don't understand Black women and our bodies on some level. How many women downplay the advice they receive from doctors or nutrionists? "It don't take all that"...."We're just made differently"...How many women so completely frustrated with the images of what healthy looks like - rebel?

In the end, I couldn't help to smile to myself...I too have a "large posterior" even with all the exercise and healthy eating...

Sample Saturday

Note To Self: Stop by the Health Food Store on Sample Saturday more often! Had tastes of hippie chow granola, spice cake (make with coconut sugar), organic hot chocolate, a delicious chai tea, fresh fish nuggets, veggie burger - spicy & regular, (locally made) edamame, and a Christmas dinner plate sampler.

AND....

Shouts out to Ryan at 24 Hour Fitness who totally made my day...Was working out on the treadmill after strength training class. He very politely said hello and made small talk, told me I had a great body, and said hope to see ya around.

Deadlines (142.0)

Have served me well in the past...when it comes to losing weight/getting in shape. 2 years ago - when I decided something had to change...I set a date of my birthday. I wanted to lose 25 to 30 pounds That gave me about 3 and 1/2 months to get it together. So after a month of exercising and eating better...and losing a couple of pounds...I knew I had to do something more. So, I asked a trainer to create a workout I could do on my own...saw progress...but not enough...starting working with a dietitian. Didn't see enough progress..So I started adding two a day workouts and meeting with my trainer every other week or so. By my birthday, I had lost 16 pounds. It took a few more months to lose ten more. I had hoped to lose those pounds no later than the new year. The ever approaching deadline (not to mention the birthday trip to Miami and the bathing suit wearing on the beach) helped to keep me in focus.

Fast forward til this year, deadlines didn't seem to work so well..Let's lose these extra pounds prior to our March team meeting. Didn't happen. Let's lose these extra pounds prior to our May meeting with my clients. Didn't happen. :( One of my clients asked if I was still doing Zumba (apparently it looked like I wasn't working out anymore). Then I wanted to lose it before the Zumba Instructor Convention. Didn't happen. Then before my birthday rolled around. Didn't happen.Then before I visited my client in October - where they requested I teach a class. Didn't happen. 

But, with the new year coming up...I am definitely more focused. I increased my activity level and more closely watched what I am eating. Dear Sweet Baby Jesus, I just want to get down a few more pounds!!!!! That will be present enough....I'd love to hit 137 by the new year...even if its 137.9...I want to be at 135 no later than Jan. 30th.

I think I realized that it's more than having a deadline. It's about having a plan to successful meet the deadline. Actually counting down the days...looking at the numbers (calories needed to burn, calories needed to eat)...blogging a bit more regularly...bumping up the exercise - in frequency and intensity....

In the past, I've read articles with either two trains of thoughts...1) set a date - to help you stay focused or 2) don't set a date - focus on being healthy "for life". Of course, there are pros and cons to both...1) set a date - cons: you may stop trying if you can't reach the goal or might not continue to make progress/maintain after the date comes and goes. 2) don't - cons: it's a journey approach may mean you don't work as hard or as consistent as you should/could.

I think that healthiness is a journey is part of reason why I didn't quite progress as I should have...I already workout several times a week, swap out water for high calorie drinks, eat well....etc...

Anywhoo....onward and upward! 

Nothing to Write Home About (141.8)

Last week was just that. I missed two planned workouts. Another one - I started very late (around 11:30pm) and was so tired - I couldn't give it my all. I ate three lunches "off plan" (went out with co-workers - when lunch was brought or was to be purchased from the cafe). Even so...I managed to eat breakfast most days and tracked - staying around 1500 calories everyday. But...I managed to see numbers I haven't seen in 2 months!

Last week I was supposed to be turning up things up a notch...But, honestly, I was tired and a bit overwhelmed..

So...This week! I am working harder. I signed up for some classes at Pole Worx KC. They have kick booty bootcamp, pilates/yoga mix, zumba, barliates, belly dance, chardance, and of course, pole dancing. I'll add that to my Zumba classes and weight lifting. I wasn't all that impressed with kick booty bootcamp yesterday but I was sore today! I tried pilates/yoga mix today....I've never taken yoga before...I thought the class was a bit slow at times...but there was lots of good stretching and I know that's so important for my knee so I'll keep at it. Will keep closely counting calories.

I signed up for a months worth of classes. I just needed some variety to shake up my workout...I'm not sure what I'm gonna do once we hit the new year. I'd love to join URBAN HIIT FITT workout challenge - if its affordable...but they are a bit of a drive from work and the house. So, we'll see.....

18 days to go!

An Unexpected Encouragement

So...my co-worker and I were having lunch today and he asked me about my goals for the new year. One of the things mentioned was that before the new year started I would like to drop this extra 5 to 7 pounds I've picked up this year and continue to stay within a healthy weight and active. 

He mentioned that I was doing a good job keeping the weight off (I've kept off about 15 to 25 pounds over the past 2 years). 

Sometimes...you lose focus on what you've accomplished...reaching for the next achievement. He has no idea I am sure...the encouragement I found in his words...I am just all the more dedicated to keeping the weight off and staying healthy thanks to his statement...

I've been doing some thinking about what I'm gonna need to do to stay at 135 to 137. 1) I need to keep exercise at 5 to 6 days a week. 2) I need to make sure that 2 to 3 days of that exercise is strength training 3) I need to continue to eat 2 to 3 fruits servings a day, 3 to 5 vegetable servings a day, plenty of healthy grains and dairy. 4) keeping my life in balance (I was overwhelmed with too much on my plate -- easier said then done), 5) take better care of me (get back to doing little things just for me...the occasional mani/pedi, massage, shopping trip, etc.).

Back to Tracking

So...I started tracking again...

Next week will be two months. Not always every day, but at least a few days a week. It certainly has me on me more aware...of what I am eating.

 I've been using fitnesspal. I love that I can scan a barcode and it'll automatically load what I eat to my diary...or I can use entries added by other users already. I can also track water and exercise....


That picture really struck a cord with me! So true it is....


I hoping I make some progress on the scale this week...The scale hasn't moved like I would like...3 and 1/2 weeks to go and I have at least 5 pounds to lose! I really don't want to start the new year over the acceptable weight range for my height!

Please Help: Weight Loss Sabotage....

Hi Friends...

Do you think it's easier or harder to lose weight if your single???

I was recently contacted by a doctoral candidate who is doing research on weightloss. Specifically, she's looking at whether a spouse or partner can hurt weight loss and healthy living attempts.

To quote her..."while it's hard losing weight on your own, it's not necessarily easier with a spouse or partner.  Sometimes partners/spouses undermine weight loss through acts like complaining about healthier food, gifting high-caloric foods, or even through abusive language/acts.  I'm creating an anonymous, online survey to assess for partner undermining and to learn more from those who experience it.  To be eligible to take the survey, participants need to have experienced this in their current relationship (of at least the past 2 years), and have been participating in a weight loss program for the past 5 consecutive weeks.  For more info, you can check out http://tinyurl.com/Clark-Study or Google PUBS-WL ."

Dr. Yoni Freedhoff:, an obesity doctor, also wrote about it here, http://www.weightymatters.ca/2011/11/is-your-spouse-sabotaging-your-weight.html?m=1.Some interesting blog post by the doctor! Worth checking out...

So please take the survey if it applies and spread the word about the survey as it could be an important study to help health care professionals better understand their patients' barriers to weight loss.

Questions about the study reach out to Amanda Harp -aharp@clarku.edu.

  

Healthy, Wealthy, & Wise....Heart & Soul Magazine

I'm a magazine junkie. I love them. I subscribe to many, many magazines - lifestyle, home & interior design, finance, business, and fitness.

I wanted to read a magazine about health related issues with people who looked like me. So imagine my delight when I learned about Heart & Soul magazine. I've been a subscriber for nearly 2 years now. The magazine talks about issues effecting a variety of health issues for black women (and the black community). On top of health, fitness, & nutrition - they also talk about money management and overall positive living -  "healthy, wealthy and wise".

Once a year they feature a reader as the cover girl...How cute is her spread? She's inspiring!

I was just reviewing a few tumblr sites I've seen quite a few bloggers post inspiring or moving pictures and quotes. I liked the quotes/pictures but the lack of variety in skin colors and body shapes made me appreciate this magazine all the more!

 They also have a conference and awards ceremony. I would love to go to that someday....

 I also subscribe to Health, Fitness, Shape, & Women's Health...What health magazines do you subscribe to?

5 Weeks - 5 Pounds to Go (142 lbs)

35 days to get to 137...135 preferably....A pound or so a week.

I started bumping up my exercise about 5 weeks ago. I added back strength training. I also did three weeks of a high intensity, interval training at Urban HITT FITT in Independence, MO. (I think I will separately blog about that). I love training there...it just isn't very convenient to get there. I'm

I started tracking....inconsistently about 5 weeks ago too. Several times a week...Sometimes...everyday.

But, if I am gonna get to where I wanna go...I am gonna have to do two things: 1) be consistently consistent and 2) bump it up a notch.

Consistently Consistent....I was reviewing my info entered into the TargetWeight app on my iphone. I started tracking my weight with this tool in June. June 15th I was 145...some ups and downs...back to 145.2 on July 5th. I ate better, met with my dietitian a few times, add a few double day workout sessions, and strength training...Went to a Zumba Instructor Convention. I wasn't making progress like I wanted. But, I just kept pushing - telling myself...consistently consistent is what gets results. August 4, I was 139.8. How did I get there? I kept up the workouts and the healthy eating - even when I didn't feel like I was making progress. So...I gotta continue the same even though I am not making the progress I'd like. I've gotta keep up the good meals, tracking, and exercise....I will get there!

Bumping It Up a Notch...I've gotta push a little bit more. I read two blogs recently - both by dietitians that were a good reminder...The closer I am to my goal weight...the harder it is to get there...So, I am gonna need to add variety and greater focus. So, I will track more faithfully AND I am gonna try some different cardio/strength training classes/exercises.

Wishing you a successful, profitable, healthy week! 

Happy Thanksgiving, Y'all!

"Thank you, God, for gift of life. The more I respect my body, the more care & attention to my total health and well being" Colleen Zuck. Daily Word for Weight Loss: Spiritual Guidance to Give You Courage on Your Journey -Colleen Zuck, Elaine Meyer  

Ever so appreciative for this healthy body...Got up earlier and worked it out hard with Kri Chay at Urban HIIT FITT this morning! The workout was a mix of high intensity, interval moves. We squatted, lunged, kettlebelled, ran, and so much more. 

And best of all, instead of charging a fee for the workout...he had us donate cans of food!

Gym Shenigans....(143.2lbs)

Just got back from 24 hours...

Walking in I dropped some trash into the bins on the outside of the complex. A bag from McDonalds & Long John Silvers! Oh-Uh! What if someone sees me?!?! It wouldn't matter that I actually got a parfait from McD's and a Grilled Tilapia, Rice, and Veggie Platter from LJS for lunch....The bag makes me look guilty!

  

What in the world was going on at 24 Hour Fitness Today?!?! One chick with no top on ~ only a sports bra & her cups runneth over. Another with shorts so short you could see her cheeks...It's actually against club policy but none of the male club employees said anything!

Earlier tonight I listened to Clifton Taulbert, Author of Once Upon A Time When We Were Colored, at the Kauffman Foundation. Listening to the lessons he learned from his uncle about entrepreneurship through his own business in the segregated South during the '50s that served all racial communities was inspiring! Afterwards, they served snacks...I stirred clear of the cookies and stuck to the hummus, pita, and veggies. They made this AMAZING black bean hummus! Yummy! I wanted to box some up for later...

So Tired (142.6 lbs)

That is all...

Taught Zumba. Got my Nephew. Deposited the $$$ I earned. Headed to 24 Fitness for a strength workout. Misplaced my earphones...found it...misplaced a credit card...found it...forgot my water bottle...got it. Finally got inside the gym. Got the nephew into the kid's center (which he loves for some reason). And then just had 45 minutes to work it out...My strength routine is usually about an 1 hour to 1 hour and 15 minutes. :( Got the nephew and headed to Burlington Coat. Got terribly lost on a road detour. Finally got to Burlington Coat...Made the return. Got Home. The nephew had homework to do...Finished that. Cooked me a quick & super easy meal. Bathtime. Book Reading...Night Night.

A new appreciation for (single) mothers trying to get/stay healthy, I have...I have my nephew on Tuesdays and Thursdays nights as his mother is in grad school. Juggling him, Zumba, volunteer work, and trying to squeeze in extra workouts is tough. I'm also working on my ARM, Associate of Risk Management, it's a designation for insurance and risk professionals. I have to do self-study after work. It's work to stay focused and to remind yourself what you really want. I guess I will just see this as practice as I know eventually I will have a family...and I want to remain healthy and active.

If Only It Was That Easy (????lbs - I've been on the road)

***Taking a quick break from working on some choreography for Zumba****

Today's Groupon for Kansas City had two "quick and easy" weightloss options...

1) For only $26 ($71.86 Value), one could get a pair of Weight-Loss Hot Pant.  Zaggora's pants "slim bodies by up to two jeans sizes in two weeks" by "using a...bioceramic material that emits infrared rays". Also, the pants helps eliminates cellulite targeting "thighs and other dimple-prone areas by galvanizing the skin's internal zamboni to promote a deep warming of body tissues and promote lymphatic drainage".  You can wear the pants by themselves or under clothes- whether asleep or active.

IF ONLY IT WERE THAT EASY....I would buy two pair...One to wear while the other was in the wash. As of 9:45, 500 people had purchased a pair of these pants. But...How many will workout? Cut back on fried foods? Eliminate the sodas? Get enough sleep?

 

2) $249 for HCG Weight-Loss Program (a $500 Value).

IF ONLY IT WERE THAT EASY...40 days of an extreme diet and injections improperly prepares anyone for keeping the weight loss off. Those 40 days weren't spent working out 3 to 6 days a week or developing the discipline of making time no matter what and pushing yourself physically. Those 40 days weren't spent forming the habit eating healthy lunches and dinners.

I loved the disclaimer..."HCG has not been demonstrated to be effective therapy in the treatment of obesity. Potential side effects include anaphylactic reactions as well as side effects resulting from low caloric intake."

It served as a good reminder...Weight Loss, Weight Management, and Healthy Living isn't always "easy". It takes effort and focus. Somedays - some weeks it may be "easy". Am I truly doing the things that produce the results I want? What am I really wanting? With 6 weeks (Just 48 days) left of the year...I really want to be back within my "healthy, happy weight" by the end of the year (135-137). But, really, I really want to be healthy, happy for the long-haul. Any positive steps to that effect should celebrated. 

Here's positive to thoughts to a healthy, happy, productive week! 

A Cheeseburger Away (145.6lbs)

That delicate balance between making progress and falling behind...that's where I am right now.

There's not too much room for leeway. Workouts need to be challenging, consistent, and full of variety. Meals need to be nutritionally rich and reasonable portion size. Missing a workout or two...Completing a workout or two that doesn't push the envelope...Eating a few meals over the calorie allotment....A dinner with too much sodium..A lunch without that balance of veggies, fruit, carbs, and proteins.

I've been here two other times this year. In January...I hovered around 139-140..so close to my goal weight...And again, in August. There were valid and not so very valid reasons why my weight creeped back up.

I've got to stay focused...Keep challenging myself. Reminding myself of that seemingly all so small extra serving of  - those moments of not pushing hard during the workout  - equates to that one cheeseburger too many.                                                                                                                                        

How Do You Feel Now?

My hairdresser asked me today....Now that you are healthier....(Another client had just finished her annual health check-ups and we were just chatting about those tests & doctors --- then health overall)...

I told her outside of the lower number on the scale...my numbers such as blood pressure and heart rate really haven't changed (they were good before...but I also know that was only a matter of time).

BUT

I have so much more energy, I feel better, my skin is clearer, my periods are better...

Yesterday I all it could think about was that which I haven't quite gotten a hold of.... 

Brothers and sisters, I can't consider myself a winner yet. This is what I do: I don't look back, I lengthen my stride, and I run straight toward the goal...Phil. 3:13 and 14 GWT

{BONUS...She said it looked like I was losing some weight :) I'll take that!}'

I Don't Want To Do This Again (143.8)

I looked at myself in the mirror and stepped on the scale today and thought that...

I just don't want to do this AGAIN. I don't want to do the hard work to lose these last 7 to 10 pounds...

I am frustrated with myself...How could I forget all the hard work? the workouts? the sacrifices? the tradeoffs? the prayers?

2 years ago...exactly...I was the same weight I am now....by December 31, I was 135. Something about this is all too familiar....

But, do it again I shall.....

15 to 20

I realized today that I have maintained a 15 pound weight loss for 2 years. 20 pounds for almost a year.

That's an accomplishment!

How did I do it?

1) Exercise...I exercised 3 to 6 days a week. 2) Good eating...Fruits, Veggies, Lean Proteins, Healthy Carbs...AND still treating myself to a soda, a dessert, etc. here and there... 3) reversing gains/unproductive behavior - for example...got back from a business trip and I didn't exercise or eat healthy for a week..get right back to work the next week - working out and eating healthy....

BUT....

I feel/look better at a 25 pound loss....SO, what will it take to maintain that for a year? 

I think I need to comtemplate this further....

I Need A New Drug (142.6)

I need a shakeup up to the workout routine..."a new drug", if you will. I am either un-impressed, bored, or unispired by the options that are readily available to me at 24 hour fitness. Not interested in bodypump or step or cycle. I teach Zumba 3 times a week and so that cuts into my ability to try out different workout classes. I'm trying to figure out something that would be a good challenge/routine for the next 6 to 8 weeks. I don't particularly like home workouts and I want more of a challenge then working out by myself at the gym. I need something that's affordable....

I'm not sure what to do.... 

(I'm thinking about blogging every day for the next 60 days...That'll be a bit of a challenge as I can't blog from work and I don't care for blogging from my iphone. So...we'll see)

60 Days (144.4lbs)

Left of 2011!

I am determined to start the new year as healthy as possible.

Here were my 2011 goals I set at the beginning of the year:
1. Exercise - 4 to 6 days a week including 1 to 2 days of weight training
2. Eat Healthy - Daily strive to Eat 3 servings of fruit, 5 servings of vegetables (starchy & non-starchy) a day, 6 servings of protein, 7 servings of Carbs/Starchs, 2 servings of dairy, and No more than 3 servings of fat/oil, 6 to 8 cups of water -
3. Teach Zumba Classes!
4. Maintain a healthy weight of 132lbs to 137lbs..

How did I do? I think I did a fair/to good job on these...I exercised at least 3 days a week most of the year. 4 many weeks. I want to bump that up to 5 to 6 days a week through the end of the year. Eat healthy - i did an okay job on this. I ate well...mostly. My dietitian mentioned that I need to check portion sizes and stay a little more focused...Teach Zumba! I am ecstatic to say that I'm still teaching...and have had some amazing experiences teaching zumba...including the Zumba Instructor Convention 2011, helping teach/organize a breast cancer awareness zumbathon party, and teaching in Colorado Springs, CO. Maintain a healthy weight of 132 to 137....This one...I just haven't done. Most of the year I've been in the low to mid 40s...Except, for the month of August, I was in the high 30s/140 flat. I really want to conquer this.

So, in these next 60 days...8 weeks...I will focus on getting the weight down to an acceptable range, boosting my exercising levels - particular weight training, and eat as healthy as possible.

I can do this thing!!!!!

A True Story

Two weeks ago...I was starving...I was about to grab something from McDonalds real quick (which I just don't do...I am not a major MCD's fan)....But, this story was on the radio that I wanted to finish hearing...so I'm waiting for it to finish AND then I start noticing the people walking into McDonalds....DON"T NOBODY look healthy...round/pudgy/waddling/chunky. I promptly lost my appetite...Waited til I got home to eat something healthier...

Soreness Is The Body's Way of Saying Thank You

So says my 24 Hour Lift (a weight training class) teacher and my body thanked me Thursday. But, was especially thankful on Saturday.

My teacher just announced she'll be moving away. NOOOOO :( And her replacement will be teaching 24 hour has been replacing several of the 24 hour lift classes with body pump. Uggghhhh! I just hate body pump. I like the mix that 24 hour provides....hand weights, barbell, and pylometrics. Body pump is purely barbell.

I had a pretty good holiday weekend. We went to a wedding celebration weekend at the lake 3 hours away. The married couple rented a huge house and threw a reception party on saturday. The house had a pool and I was able to squeeze in a couple days of swimming for exercise. Does walking a huge outlet shopping mall also count as exercise? ;) I am happy to say I made good eating choices all weekend...I stopped and bought some healthy foods with me...

2 days away from the Zumba convention! I am soooo excited but I have so much to do before then...

Anywhoo...I need to lay it down! Going to get up early and walk...Trying to squeeze in one more 2 a day workout before my trip....

I Put In Work

I got up early this morning and walked 2.25 miles...Went to work, ran some errands, and last minute packed for the quick weekend trip we are making. Ate dinner.

By then it was 7pm and I was exhausted...I have had a very intense work week and had to take work home every night this week on top on that...I worked out M-F evenings and walked W-F mornings...

So...I decided to catch up on the blog-world...But, reading different posts about striving to be healthy >>>>>>> I was inspired to get up and work it out. And, I did indeed worked it out. Tricep extensions, chest presses, lat pulldowns, bicep curls, squats, leg extensions, bridges, lounges, dead lifts, leg lifts, squats, step-ups...

Now...I am indeed tired. But, I am happy that I challenged myself. There will be no regrets in the morning...

Loved This Quote...

Drea posted today:

"You have a choice. Throw in the towel or wipe the sweat off your face."

>>>>>>>>>>5 days to convention and I plan to wipe plenty of sweat off my face...

I WAS Feeling Discouraged But Now...

I was feeling discouraged early today...

2 weeks away from the Zumba Instructor Convention and then a few days at Miami Beach. I am a solid 144 lbs. I had been working on increasing my stamina and endurance...but 2 back to back trips for work for the past week...really made consistent workouts impossible.

SOO....Tried to shake myself from the funk...

Thought of Non-Scale Victories...That DIDN'T work....Read a few blogging she-ro's sites...Madame's, Ro's, BGGF...That Didn't Work...Tried to think of things to reward myself if I reach my goal (my dietitians suggestion)...Sigh, that really didn't work. The only reward I want is to be in my healthiest body - happy weight.

And the thought of having to write yet another post about how I am not yet there made me sad. And, I didn't want to write a post that seemed to be about whining....

AND THEN.......

I went to teach Zumba....And, we had a Blast! I taught some new songs...and Kicked my own butt and my ladies too. Got back to house and quickly washed up and changed...headed to another meeting a church. But, caught a glimpse of myself in my workout clothes. And, well, things aren't perfect but I did see a thing or two that I liked.

AND THEN....

A bumped into a family friend and church member who asked me about working out. What had I been doing? I told her Zumba. She asked if she could join us and I said yes. She said good cuz I want to look like you. I love your curves!

And, I am feeling better. I can do this thing. I will give it my best try and expect good results!

30 Days Away: Zumba Instructor Convention

I am headed to the Zumba Instructor Convention in just a few weeks.

I am so very excited...

This year celebrates the 10th year! So the celebrations should be extra special.

I can't wait to get additional trainings, learn new music and routines, meet other instructors, and party!



This will be my first time attending the Zumba Instructor convention!

I'm prepping for it by bumping up my exercise....more strength training (3 to 4 days a week instead of 2) and walks in the morning in addition to the classes I am teaching weekly.

But, unfortunately, I am still in the mid-140s (146). I had hoped to be solidly back at my "feel good weight" by now...So, I'm gonna work super hard...stay super focused. Hopefully, I can at least be at 138 lbs before I get there.

Dear Summer Body....

The first day of summer is June 21st. Will you be here by then?

Love, Ms. BMJ

Bringing in the Pros: Working with a Dietitian

Today, I met with a dietitian.

Not my old dietitian, but the one that took her place.


Sooooo...

I wanted to work with my old dietitian but since having her baby and launching her own business she has been hard to reach.

I researched a few other dieititans...reached out to 2 (wasn't overly impressed with our interactions)...but, finally called the new dietitian replacing my old favorite and we chatted for a bit and I decided that I would give working with her a try.

Well, today was our first meeting. We had a GREAT meeting. I never felt rushed and I felt like she really wanted to succeed. She was sooo understanding. Had even gone through a ("significant") weight gain and loss experience too.

She is customizing a program just for me!

There is no way I would have lost the 30 pounds the way I did - nutrionally balanced, "well" fed, and healthy - w/o working with my old dietitian.

It's clear that I am in different phase of weight maintenance and I need to make some tweaks. I have also set up an appointment for my old trainer to work up a workout plan that I can follow on my own...I need to make some changes to my workout routine as well.

I'd Be A Better Blogger If....

I could blog at work.

Sounds horrible...but it's true. :)

By the time I get home from my workouts or other activities, I am distracted or tired....

Or if iphone had a blogger app....

Anywhoo...I am gonna give blogging at least once a week on a set day a try again....

Guilt And Compliments

Well...

Things have been busy...

Teaching 4 zumba classes a week, Business Travel, Catching a Cold While on Business Travel, Then Getting a Sinus Infection, and a Kitchen Remodel.

Realized that I needed to simplify things a bit and dropped a zumba class :(

Anyways...I had to go to to the DR. to deal with the Sinus Infection. We updated my file. >>>>>Let the guilt begin>>>>>> I am up 1 lb from the last time I was there....(BUT up about 8lbs from my happy maintenance weight). Still exercising 6 days a week? NO...3 to 5. (BUT, actually last year I was working out 6 days a week - 2 to 4 times a week 2x a day). >>>>>More Guilt>>>>>>

Then, a few days later....one of my Zumba participants mentioned how skinny I was...So kind of her...BUT not true.

Anywhoo...keeping up the workouts but wanting to take a few up a level...Thinking about meeting with my dietitian again for a follow-up visit.

#$@I$*%*&^!!!!!!

I stepped on the scale this morning and this is certainly how I felt! I really wanted this to be the week that I broke through the 140s and back in 130s. I was briefly in the high 30s in January and haven't been back since. I don't know if that's gonna happen anymore....

AND that makes me so !@#%^Y%#$#%$%$ frustrated. What the heck is going on?

I just don't get it. I'm not losing ('enough' - 'quick enough')! And I'm not...gaining muscle OR losing inches....(My cardio endurance has improved though).

I've been working out 4 to 6 days a week since January. Watching what I've been eating since January. Added strength training about 3 weeks ago. Started calorie counting again last week.

So...anyways, here we go again...working hard to get to and stay in those 130s.

Getting Into The Greek

Greek Yogurt......I tried to add this to my diet about a year ago...My dietitian recommended trying it. It has about twice the protein of regular yogurt, less lactose, and less sugar.

I love yogurt! BUT, greek yogurt left me desiring for more.

But, lately, I have been wanting to give it a try again....Maybe, it's because I've been trying to refine my yogurt eating....I've been trying to skip yogurts with no artificial colors, high fructose corn syrup, modified starch, or added sugars, etc...So, I tried a few types of greek yogurt last week....Nothing to write home about.



AND then, yesterday, I gave Chobani Yogurt a whirl. I LOVE it! It has a little bit of fruit on the bottom and has nothing but authentic ingredients....(a little embrassed to admit this) But, I have tried the blueberry, strawberry, raspberry, and black cherry and liked them all....Raspberry was my favorite. They have several other selections too.

Do you like greek yogurt? Why or Why not? Do you have a favorite brand?

Counting Calories

My dietitian had me (among other things) count calories. After the initial adjustment period, I felt empowered by counting calories...I was taking concrete steps to lose weight. Although my calories were limited, my choices to eat were not...I selected what/when/how to eat. I counted calories all throughout my losing weight and for the first several months of maintenance. Then I moved to focusing on eating food groups as recommended by my dietitian and paying attention to portion sizes(and the food pyramid) instead of counting calories over the past year. That worked pretty well. (Although I did count calories the weeks approaching my birthday.)

But now...counting calories seems so restrictive. This week I was going to start eating 1500 calorie a day until I hit goal weight of 135. Sigh....That really didn't happen this week. So, I'll try again Sunday.

Nipping It In the Bud

So...I've written this post about 5 times in my head...each time it has most of the same message but with a different focus....

I've been tolerating being over my acceptable weight range for almost 3 months now. First, a pound, then two, now 7. And, enough is enough. It's time to nip it in the bud.

A few weeks ago a coworker approached me and said Cute outfit...You are doing a good job at keeping the weight off...I thanked her and yes, it' true that I have kept at least 20 pounds off for a year and half. That was a good reminder to keep the course...We actually were in the cafeteria so I definitely ate especially well that day :) But, it also reminded me to shake off the rest of the weight.

Honestly, the last few weeks, I've been a mix of feeling....I've been frutrated that the weight has come off as fast as I wanted. Mad at myself for letting my weight creep up. Sad that I had forgotten about the girl who worked sooo hard to get this weight off.

SOOOOOOOOOOOOO What Am I Gonna Do To Nip It The Bud???? Honestly, I am still trying to figure it out. Living Social had a deal for 8 personal training sessions for $40 dollars. I snapped that up and started working with with them a week and a half ago...I brought Thin for Life and Fit to Live up from the basement and hope to read them in my "free" time. Thin for Life is one of the very few books that deals with weight maintenance.

I also pulled out a plan that my dietitian gave me to use when I would plateau for a week or two. It works but I don't necessarily love it doing it. For the most part, I haven't been counting calories in over a year...but focusing on eating all the food groups with balance....So, I guess, I am back to counting calories.

But, when I mentioned to my friends today that I too want to shake off some weight...They said...you've gained weight? You wear it well...We can't tell...

I guess that agrees with something I've been thinking alot about...I am smaller than I used to be...Looking good in many areas....I think that is do in part to some of my exercise habits. But, I am bigger than I was and technically not in at a healthy bmi...

I think that can be the difficult part of maintaining...keeping vigilant about staying within that healthy weight range/exercise levels even though you may be in better shape then what you've been before.

So here we go, the journey to shake off these extra pounds. Today my weight was 144.4...135 here we go!

The Bullies

"There were 8 of them that bullied me. I tried to avoid them, not to notice them. They say if you ignore a bully they will go away…not always so. They reduced me to tears, haunted me, called me names, reminded me of my imperfections & lack of self-control.

They called me fat! I asked friends to help me, “what I should do?” But they never saw them. Some of my friends even questioned if they were really there. “Are you serious?” I would cry out! They are there; bullies never want to be seen so they hide themselves very well. I began hiding in my house rather than going out & encountering them in public. I allowed them to steal my joy, my happiness & my self-love.

There are 8 of them and 1 by 1 I’m fighting them off. The “8 pounds” that bullied me."

~Shirley Raines of Black Women DO Workout

****************I love this quote!!! I too have eight bullies to get rid of. I am 141.8 lbs. 5 pounds over the highest weight in my safe zone and 8 pounds from my the weight that I feel and look good at and is maintainable with reasonable eating and amount of exercise*****************

Happy New Year!

2011!

2010 was a challenging, challenging year...I think maybe the hardest year of my life...Those challenges made it really hard to keep this blog up and documenting my healthy living journey. I will write about that more later...

Anyways...I'm looking forward to blogging more often...My goal is for once a week.

Well, anyways, here were my 2010 Fitness Goals:

1. Lose the last 5 pounds (preferably before the All-Star Games) - DONE!
2. Exercise - 4 to 6 days a week including 1 to 2 days of weight training - ALMOST DONE - I did 3 to 6 days a through mid-August with a few exceptions due to knee pain. I slacked for most of September & October & early November.
3. Eat Healthily - Daily strive to Eat 3 servings of fruit, 5 servings of vegetables (starchy & non-starchy) a day, 6 servings of protein, 7 servings of Carbs/Starchs, 2 servings of dairy, and No more than 3 servings of fat/oil, 6 to 8 cups of water - PARTIALLY DONE - My eating patterned my work outs...on point for most of the year except for Sept. - Dec. I wasn't as consistent as I should have been
4. Run a half-marathon (Participate in a few smaller races to get ready for the 1/2) - NOPE...I did run a few 5ks but my knee was just not strong enough to run a half-marathon. I actually had to stop running all together for a few months while in physical therapy this summer.
5. Become Zumba certified - DONE!
6. Successfully help lead the 3rd Year of Women's Workout Program at my church - DONE -

Here my 2011 Fitness Goals....

1. Exercise - 4 to 6 days a week including 1 to 2 days of weight training

2. Eat Healthy - Daily strive to Eat 3 servings of fruit, 5 servings of vegetables (starchy & non-starchy) a day, 6 servings of protein, 7 servings of Carbs/Starchs, 2 servings of dairy, and No more than 3 servings of fat/oil, 6 to 8 cups of water -

3. Teach Zumba Classes! - I just started teaching at local curves and I love it!

4. Maintain a healthy weight of 132lbs to 137lbs...