How Do I Start?

One question I get asked the most is "How do I get started with weight loss?"

Well, there are a couple of things that I found helped me get started:

1. Make the decision that you are going to do it!!  You WILL do what you need to get fit and lose the weight.  Think of it this way:  what would happen if you did everything you needed to do to lose weight?  At the least, you would feel better physically and your outlook would be brighter (endorphins are released in your body when you exercise--they make you happy!!), and that ain't bad...!
2. Realize that it took a while for you to gain, so it will take a while for your body to release the fat. We are a nation of quick-fixers!!  We expect that magic pill or exercise equipment will get us fully sculpted and looking like the models in 2 weeks--get that out of your head.  It takes between 2-3 months to really see the needle change on the weight scale and marked differences in our body composition.  
3. Don't get on your scale for at least 1-2 months.  Focus on the changes to your eating (the word diet suggests an expiration date), and being consistent with your exercise.  I promise that you will see changes, but they take time.
4. Figure out the best way for you to be consistent with your workout and do it--I am a visual learner, so I decided the best thing for me was to get a Personal Trainer.  I also need to be in the environment of what I'm trying to do to motivate me, so I got a gym membership.  Some people like taking exercise classes; while others prefer using equipment/DVD's at home.  Whatever works for you is what is best!
5. Be very simple with your eating.  I used to buy book after book on various types of diets and was eventually overwhelmed with the choices.  I stick to just a few things weekly--Protein, Protein Shakes, Veggies, and frozen+fresh fruit (for my smoothies).  Protein for me is typically Salmon (or other thick fish), Chicken, Greek Yogurt (9-12g protein per individual cup!), and Lentils.  Veggies are mainly Romaine Lettuce, Kale (fresh bagged), and frozen Spinach (microwave for 5 mins and combine with lentils or other type of beans for an easy meal).  Fruits are frozen Mango, Raspberries and Blueberries.  Fresh are Apples, Bananas (usually freeze half), and Strawberries.  Find what works for you to get your Protein, Veggies and some Carbs for the day.

Those are some easy ways to get you started!  I'll start posting some of the meals that I do soon.

Moving Forward

It's been quite a while since I've posted.  Life gets in the way, doesn't it??

Well, I've been dealing with what to do next.  I realize that my life has taken an unexpected (albeit a positive) turn...I would've never believed that I would ever be a regular exerciser again.  I did that back in my 20's and because of kids, home and life I couldn't find the time to just figure out how to fit it in to my already full schedule!!

It just didn't figure into my life--and of course, my body just got fluffier and fluffier.  I called myself "Phat and Happy".  But I really wasn't happy.  I had days when NOTHING I tried on would fit; or if it fit, it didn't fit RIGHT...some days I didn't want to leave the house.  It's a horrible feeling to walk out of your home first thing in the morning unhappy because you aren't pleased with what you are wearing.  Oh, I put on a "fake it till you make it" face, but underneath I felt shame and embarrassment.

I didn't really have to think about the shame and embarrassment until I was caught in a picture. I was stuck with the memorial of a picture showing how large I had become.

I realized that since this was who I was, I would have to find some acceptance.  I began the process of looking my optimal while "Phat and Happy".  Well, I did a really good job!!  I developed a funky, artistic style of dress that gave me the ability to feel good about how I looked the majority of the time.  It worked--until I decided to become a full-time singer.  After my CD release, I woke up feeling pain and soreness EVERYWHERE!  I had only sung 5 songs--a concert is typically 10 or more!!  I knew I needed to work on getting fit.  That was August of 2010.

Fast forward to August 2011:  After 1 full year of totally changing my view of food and exercise, I have gone from size 14/16 to size 8 (and some 6's)!!!  I have lost around 50 pounds and my body has completely changed.

During this time I've gotten a lot of people who have come to me and asked for help.  I've started working with people on getting started.  I am also working on a seminar to take a person from "I want to lose weight" to "I'm losing weight".

Life is funny and great.  It's funny because you can be going through life spinning around like a gerbil and then something happens and the wheel stops.  You're so used to it turning around that you don't know how to get it going again.  Sometimes you get help; but then other times it's truly up to you to get it going again.  God has designed our life and knows the direction in which He wants us to go.  Sometimes we falter, because where He is leading is unknown to us--but it's fully known to Him.  Just start walking...He'll take care of the rest!!

Why is this happening?

"Why do bad things happen to good people?"  I used to get so annoyed when I would see people operate with evil/mean purposes in mind who seemed to get away with it an prosper, while I followed the rules and all I got was bad stuff as my reward. 

During the last stages of my dad's life, my mother, brother and sister-in-law kept a daily vigil for 3 weeks by his hospital bed.  Our routine would begin with my arrival at 10 am, my brother would get there midday and my sister-in-law would come between 4 and 5 pm (my mother stayed with my dad 24/7).  My brother and I would wait until his wife arrived and we'd go together to the hospital cafeteria and force ourselves to eat.  It was also a time to get away from the room housing the reality that my father would not leave alive.

One day we were in the cafeteria making some jokes and I said "I can't believe I'm here, in this space, at this time."  What I was really saying was:  "I can't believe I'm spending most of my day in a hospital helping my father through the dying process."  I was at a complete loss.  None of it made sense.  My father was a Hero to many people.  He supported everyone and if he caught your vision, know that you would believe through his eyes that you could do anything!  He was devoted to God, family, friends, and his church.  Why would a vibrant man of God be lying in a hospital bed in the final stages of life?  It just didn't seem right.  Then my brother made it clear.  He said "maybe it's so that we can help someone else through this."

I had learned early on that the best thing a Christian can do is live a life that will be an example to other believers (as well as non-believers) of how to respond to trials and perhaps give them the courage to face them.

By continually building up your trust in God, you'll find that He'll give you strength to withstand every burden of trials that you'll face.  "Why is this happening?"  To increase your strength in God and to be used as a vessel of His faithfulness.

Changes (Originally posted on FB Sept, '10)

I don't see major changes to the way I look--OKAY it's only the beginning of WEEK 3 so really, should I?!!  But I read somewhere that as soon as you start exercising, your body begins to respond and "reset" itself. 

Today was my regular workout with my Trainer.  Every session he has added weight here and there to my sets and increased the speed of my cardio, often surprising me!  Today was NO different.  We did every set in a rhythmic fashion--no holding at the top; a controlled movement that didn't stop until the end of the set (15 or 20 reps); 3 sets EACH machine.  It was pure torture with him behind me saying "it's too easy for ya...too easy"!!!  Yes, I wanted to clobber him, but I couldn't lift my hands and my legs felt like they were cast in iron!! lol

He figured out my secret--I've always been strong--it was one of the reasons that I liked strength training to begin with...and now he knows...ugh...!!!! :-) 

Well, I'm in pain again and am just now feeling a little better after a nap!!  But I am starting to notice a few things:

My biceps are starting to form (they don't go back to globs of fat after a workout, there's a little bulge!), my legs are starting to look more toned and don't have the same "jiggle", even my "shelf" is looking less like one (if you don't know what that is, ask me in an email!! lol), I have MUCH more energy,  my knees don't hurt like they used to and I haven't had to modify any of the exercises, my flexibility has improved (well, with a starting point at around ZERO...!!), and my mom says I have a "glow" (love it!)!!! I've noticed a slight change in how clothes fit, but only to me at this point I think. 

While I do feel that he enjoys torturing me(!), I love the challenge of seeing just how close I can come to the goals that my Trainer sets for me each workout.  I'm proud to say that so far, I've done EVERYTHING he's asked for!!! YAY!!

The mission is now cemented and I'm ready for the next challenge!

The Process

Life is a process.  There are circumstances that occur during everyone's life that based on their decision to react can cause a positive or negative life experience. 

So what is the difference between people who achieve and those who don't?  Why is it that some people make excellent grades, get the best jobs, and are all around successful and then there are others who retire at the poverty level?

I'm in the process of reading "How to Think and Grow Rich" by Napoleon Hill.  While this book was written in the early 1900's, it is really a relevant read even today in the 21st century.  What Hill discusses is the principles that many of the millionaires of that day used to achieve; their "Process" that they use to gain the success that they desire.  While their interests were different, their approach was very similar:  They all had Desire, Determination, Believed that they would achieve, Began walking as if they already achieved, and Made plans as to how they would achieve.

Most people who live paycheck to paycheck don't think this way.  They react AS life goes, instead of PLANNING HOW THEIR LIFE WILL GO!!!  I'll call it the Victimized Life--letting life happen; the Victorious Life is when you plan your life and are flexible to the ebbs and flows of it. 

Is it possible to switch from Victimized to Victorious?  Yes, but it takes hard work--and most of us don't want to work hard.  We want to be told what to do and some of us even want our hands held as we go.  There's nothing wrong with that, but if you want a Victorious Life, you're going to have to take the reins and make inward and outward changes to your life.

Which do you want? 

...the NEXT Adventure!!! (originally posted on FB-Sept. 2, 2010)

Okay, so I wasn't going to mention this and I'm not exactly sure why...

After over 20 years carrying about 100 lbs. extra on my 5'2" frame, I have begun working with a Personal Trainer!  As of Monday, I have been in the gym EVERY DAY!!  I have been eating 6 small meals each day since Tuesday and increasing my water intake!

I must admit that in my teen years, I wanted to be a bodybuilder.  I played basketball and was a cheerleader for the Varsity Basketball team at my High School working out virtually every weekday; during  my first 3 years of College I was involved in intramurals (football and basketball), swimming and roller skating.  I NEVER had a weight problem or issues with overeating because I was so active.  Even when I started working in the corporate world I was a gym rat, working out during my lunch hour and playing on the company softball team.

I got married and had my first child 1 1/2 years later.  I gained about 10 lbs. during the courtship/engagement, but still didn't think about needing to do anything about it.  The weight steadily crept up, but because of the way I was built, I didn't notice just how much more I weighed until I looked at prior photos.  The stress of marriage, child, miscarriage a few years later, child #2, separation, divorce, father's illness and subsequent death gave me plenty of reason to go the route of the emotional eater.  I carried a lot inside and didn't really know what to do about it.  You see, for me exercise was fun more than something I had to do to ensure good health.  I didn't think about the benefits; I just loved being active and competitive.  Well, I guess I should just say it--I LOVED TO WIN!!!

As I went through the process of getting myself back, I didn't really focus on my weight.  I focused more on loving and accepting me again.  I started believing in my dreams again and listening to that "still small voice" that kept saying:  Just Do It...Go For IT!!!  When I started the process of recording the songs for my CD and establishing my music ministry, I knew that I needed to address my health and weight not just because I had pounds to lose, but that I needed to ensure I had the endurance to consistently sing, minister and travel.  I wanted to be at my optimum.  Prior to my mid-twenties, I was able to self-motivate through the process of getting into shape and making the necessary modifications to ensure that I was in top physical condition.  In my late twenties to late thirties, I had become a push-over, accepting whatever treatment was thrown my way.  I had no opinion of my own and lived just to meet whatever obstacles were in front of me.  I didn't have time to focus on future goals--I was smack in the middle of a hurricane and worked hard to ensure that my children, my family, my church family, my friends, and other observers didn't notice.

By the time I entered my forties as a new divorcee, I was more concerned about getting myself back mentally--and did!  I was back to my confident, upbeat, and open person that I was and I loved me!!!  I loved my curves and my mommy's gut (A woman goes through a lot to have it, so why NOT celebrate it?!) and I worked hard to dress in a flattering way.  However, there continued to be something in the back of my mind saying--I miss the way I used to LOOK too...

...so this Sunday at the church picnic after fussing at my walking partners that walking is a boring form of exercise--I sat directly in front of one of the members who has been like a little brother to me for over 15 or so years.  He had gone through a physical transformation--of course, I know that men don't have a rough time losing weight, so I didn't really notice until I started seeing signs of his becoming "CUT" (that's when you start seeing definition in the muscles...anyone who is into bodybuilding LIVES for that!).  I had already told him that I was proud of his accomplishment, but in my mind I was thinking "I'll look ridiculous smaller" and "I've been heavy for so long, the weight WON'T come off!" and "I like the way I look in my clothes, so I don't need to lose weight".  Since I released my CD, I noticed that I was getting more tired after a performance.  I was sore the next day and my knees hurt--I always said it was because of my past Athletic life--I was tired of being tired.

I said to my little brother, "okay, what did you do?"  His response was quick, explosive and excited.  It was as if he was waiting for me to say something to him.  He told me about his program and that his trainer has been teaching about what happens to the body and why nutrition works.  By the time we finished talking, I asked him for the trainer's number and said that I would call him sometime.  I went to get my things to leave and he told me to stop right there and call the trainer--I did and we met the next day!!

Thanks Marcellus, Sherri J., Sherry L., Tiki, Pops Freeman, and all others who have shown me so much support this week.  I'm on track and love being back in the gym!!

It's going to be an interesting ride!!

A New Vision!!

Hi there!!

Since September, I've been writing "notes" on Facebook about my weight loss journey.  Initially, I was just planning on talking about it because I know that when most people lose weight, they only talk about the "before" and "after".  I decided that I wanted to show the "during"--I didn't want anyone to think that I took some miracle pill or bought some magical tool and miraculously became smaller and fit!! 

The reality is this:  there are lots of pills, programs and other fitness items that can siphon the money right out of your nest egg but won't give you consistent success.  You will only achieve weight loss that stays lost by hard work, determination and positive change.

This is the first blog of my new vision:  to provide concepts and ideas that will aid in your quest for optimal success and living out your dreams.  I want to share with you the things that I have learned through my journey; for weight loss and so much more. 

Thanks for joining Maniac Mission...Possible!!!  Here we go!!!