Dear Self...

Now that we are back to a healthy, happy weight; an optimized workout routine - cardio and strength - varied and challenging most days of the week; better balanced healthy eating....

Please remember:

1) Losing Weight Takes Time & Effort -- So, Reduce Small Gains To Minimize Time & Effort

You first read about this in Refuse to Regain and Thin for Life. Weight gain is a part of life. A new job, a vacation, a series of wedding celebrations, an injury, and a myriad of other options can cause a change in your schedule for working out or you plans for healthy eating. You learned not to let the 5 pounds become 10 become 15 and then 20. Things can quickly get out of hand.

You've limited that to no more than 5 to 10 pounds last year. But, even 5 pounds takes works.10 pounds all the more. You refuse to do anything extreme...so losing 10 pounds in 7 days is not an option for you. 10 pounds at a half a pound to two pounds a week takes 5 weeks to 5 months.

Reduce the gains...Stick close to your happy, healthy weight range - 135 to 137.

2) You feel better. strong. proud. beautiful. fit. healthy. confident. unstoppable.

Speaking of your healthy, happy weight- 135 to 137. You feel good at this weight. Really good. Please don't forget. You like your how clothes fit and you have plenty of options in your closet. You have an extra pep in your step.

You like how far you can run, how fast you can do it, how high you jump. You love teaching Zumba. You find new ways to challenge yourself physically with different workouts and you love how that feels. Keep pushing yourself to stay at this weight, activity level, and endurance level - if not, better.

You feel better. strong. proud. beautiful. fit. healthy. confident. unstoppable.

3) Keep your spirit healthy. Keep your mind healthy. Keep your body healthy.

  No need to elaborate.

4) It All Comes Together

Somewhere around week 14 of the renewed focused of the latest leg of this healthy journey, you looked in the mirror and saw results you were pleased with. You had expected them around week 6. You had a similar experience when you first started this thing years ago.

The sweat, the time, the devotion - it pays off.  It all comes together. Eating healthily - fruits, veggies,  whole grains, and dairy - it becomes second nature. Working out - lifting weights and various cardio routines - you just keep getting stronger and better. You just have to take some time & sweat a little each day. Day after day turns into week after week. Weeks to months. Month after month turns to year after year. It pays off.

So, each day do something that gets you all the bit further down this health and fitness road.

If you find yourself, losing motivation - forgetting your focus - out of balance, read this note and remember....

Sporty Afros

http://sportyafros.com/

I stumbled upon this blog several weeks ago written by Alexandria and Whitney and just love it! The blog is about all things health! Specifically, they discuss fitness and hair care for black women.

I've been 'natural' for about 9 months now. Not necessarily on purpose, but, nevertheless I am. I'm wearing my hair straightened. Although, I had contemplated going natural before I stumbled into it - at this time in my life I'm not really interested in taking the plunge. I was going to get a perm last week...as I finally got to a point where I felt like it was getting too much to manage when I realized that I'm just 3 months from it being a year. (I mean that's an accomplishment in and of its self, right ?) So, I'm gonna try to rock this thing for a year.

I'm now at a point where I am almost starting to think twice about certain workouts. I've never really worried about that before. I just got for it in my workouts...A healthy body will lead to happy healthy hair..I am convinced of it. You just have to figure out what works best for you (as far as the intensity and frequency of your workout AND the routine and products for your hair). I've certainly had some not so great hair days...But, I've had more days where I do like my hair (and my body too for that matter).

I wish hair didn't have to be an obstacle for so many black woman - especially in terms of fitness. I love that Whitney and Alexandria are working at creating solutions to help.

The Way To Eat

I was going through old Oprah magazines looking for images for my vision board and stumbled across this article...The Way to Eat by Dr. David Katz.

And it reinforced something I had realized a few weeks or so ago....I was just too busy last year. Working a full time job that involves some travel, teaching Zumba 3 to 4 times a week, babysitting my nephew two nights a week as his mother went to grad school, helping take my nephew and sister to school and work each day as her car broke down and she saved to buy a new one, volunteer work which really operating as a non paid part time job - that took 15 to 20 hours a week, and then life and all that entails.

To make the most of the time I really didn't have, I cut back on my workouts. I also didn't really have time to properly grocery shop and plan my meals. I ate pretty healthy alot of the time..But, I wasn't able to eat as well as I could have with a little more preparation and planning.

Taking the extra time to plan and prepare, allows me to bring in good breakfast and snack options. I generally prefer to eat yogurt, fruit, whole grain English muffin, protein shake, and/or oatmeal in the mornings. I usually get lunch in the cafe a few times a week (I can get things like grilled chicken, turkey burgers, grilled veggies, fresh fruits, and salads) and go out a few days a week (to places like panera bread or subway). But, I like to supplement lunch options with things like fruit, hummus dip & pitas, soup, or carrots/cut veggies. I also travel frequently for work so that gives me the time to shop for and put some healthy food options in my luggage.

Taking that extra time as opposed to winging it or being at the mercy of a venue/host for healthy options is one skill I learned when I was reading about weight maintenance years ago. Of course, another skill was learning on how to find healthy choices no matter the circumstance. However, I realize that the latter is best used during at various circumstances as opposed to day to day.

As, I mentioned yesterday. I am championing myself not to get too busy so that I can't do the things that take care of me....including eating healthy, preparing food, and grocery shopping! I feel so much better inside and out when I do..

How Much Exercise Is Enough?

http://www.thedietchannel.com/AskTheExpert/fitness-exercise/Exercise-and-weight-loss-maintenance-How-much-exercise-is-enough.htm

"Maintaining a lower, healthier body weight is something you can accomplish! Research suggests that overweight women who exercised at least four hours and 40 minutes per week were able to maintain a weight loss of approximately 29 pounds over one and a half years. More importantly, these individuals did not regain weight. However, individuals who exercised less than three hours and 20 minutes per week showed significant weight regain during the same 18-month period.

The 2005 Dietary Guidelines for Americans recommends 60-90 minutes per day of moderate–intensity physical activity to sustain weight loss for previously overweight people.

Moderate physical activity is roughly equivalent to physical activity that uses approximately 150 calories of energy per day, or 1,000 calories per week."

I saw this article and got to thinking. Last year, I probably spent half of the year exercising less than 3 hours and 20 minutes. I taught my Zumba classes - and that's it. I didn't do any other cardio or strength training. I was just so busy I didn't have alot of free time to do much else. Truly not an excuse - working a full time job, teaching Zumba, babysitting my nephew two nights a week as his mother went to grad school, helping take my nephew and sister to school and work each day as her car broke down and she saved to buy a new one, volunteer work which really operating as a non paid part time job - that took 15 to 20 hours a week, and then life and all that entails. It sounds good...I worked out 3 to 4 days a week...at least half of the days of the week.

I wondering if I should have been surprised to have had weight gain in 2011? The other half when I was exercising more I either saw weight loss or maintained my weight. Although, it's easier said than done...I have championed myself not to ever get so busy juggling so many things that I don't have the time to take of me - especially in terms of exercise (more thoughts about the time it takes to eat healthy in a separate post). It's about more than just weight loss or maintenance. I just feel better too!

I'm shooting to be active 5 to 6 days a week - preferably 6. Though, lately, it's been more like 5 with a couple of 2 hour sessions or twice a days. It's just a good reminder to keep it moving...

The Dilemma

I love working out here. The workouts are challenging, varied, and interesting. Here's a workout we did recently...

I started out working there during a 3 week challenge. I needed to shake up my fitness routine and a friend raved about it. I loved it. But working out there on a regular was a bit much - in terms of the commute, the price, and my schedule.


After the challenging was over, I went back back to working out as normal. But, I loved the workouts there. So, when the owner offered a special six week session for the new year...I jumped at it. But, as those weeks came to end...I still wanted to continue. So, when someone needed to get out of their contract at 2011 rates I snapped up the opportunity to fill out her last 3 months. 


Now as I finished the last 6 week session....I realize I want to continue. I know I sound wishy washy. But, I realize I really like it there. The owner offered me the opportunity to continue the contract for a few more months at the discounted price that the girl who needed to get out of her contract was out when I first signed up. It was a great deal but at the time I didn't think I wanted/needed to train once it ran out.


So, here's the dilemma - to continue to work out there or not. 


Cons: 1) It's a bit of a commute 2) It's kinda time consuming - this is kinda related to the commute but I lose about 40 minutes to an hour because I am working out there. 3) It's kinda expensive (I already have a gym membership and I wouldn't cancel it..I have cheap rates and 24 hours is country wide -- convenient when I travel). 4) $$$ - the extra money I spend on gas and classes I could be spending on other things... 


Pros: 1) I like the owner, the coaches, & many of the other members there, 2) I love the workouts, 3) It's closest I've coming to working out with a trainer without working one on one with a trainer. It's almost as if I am in a small group work out., 4) I love how strong I've become. I love the endurance I've built. I love how my body is looking., 5) The owner, the coaches, and members also pursue other healthy living pursuits and encourage you to join them...like food diaries, 5ks to 1/2 marathons, and martial arts.


So what would you do? Have you faced a similar situation? Can you really put a price on your health and happiness? 


I'm thinking that through the end of the year, I'm gonna work out there. I'm gonna ask the owner if I can still continue to train there for 6 more months at the discounted price. Hopefully, he'll say yes. 

Set Your Sights High.....

—Set your sights high, the higher the better. Expect the most wonderful things to happen, not in the future but right now. Realize that nothing is too good. Eileen Caddy

(vision board -- work in progress)

I've been wanting to work on a vision board for a little over a year...Last year, my sister made one and I loved it. And then a few months later, a coworker finished hers. Then early this year, a friend made created one. Ro is Getting Fit made one. A few weeks later another friend attended a party where the host provided everything needed to make a board...My friend ended up making two...

So, when I sat down to write my the things I wanted to accomplish for 2012, I put create a vision board on the list. A few weeks ago, I had some (much needed) time off from work and sat down to get to work on it. I decided to only use images and statements from magazines. I had a ridiculous stack of magazines I needed to read through and recycle anyway...

 Completely the board took more time than I expected. 1) I finally "read" through the backlog of magazines. 2) Selecting the images, statements, and layout took me forever. But I'm super pleased with the outcome. I decided to put it in a super nice frame (I got lucky and found some great ones 60% at Joann's Fabric's).

I broke my board into sections...Health and Fitness; Love & Family; Travel; Success - Life, Career, & Entrepreneurship; Faith & Spirituality; Giving Back/Volunteering. I actually ended up with another cuttings for two boards. So, I made another one!

I finished the last board up on Thursday! They encompass what I want and what I am working for now and in the future. 

NikeStore.com Order o776638765

After weeks of impatiently waiting for this product to finally launch, I was able to purchase a nike fuel band on Tuesday! The large size band sold out in less than 2 hours - medium size within 24. 

Last year, during my follow-up session with my dietitian, she suggested purchasing a bodybugg to really track just how many calories were associated my day to day activity - including exercise. So...I could more adequately burn calories. I researched the bugg and also the fitbit. I found them interesting but wasn't exactly sold on either one. I loved the idea but not the device. 

When black fitness blog posted about this about a month and half ago, I knew I wanted this right away! I visited the information page and watched a few more of the information videos, but I was really already sold.

 

According to UPS, it's supposed to arrive on Tuesday. I CAN'T wait!!!

Do you have a bodybugg or fitbit or nike fuel? Would you consider buying one?