A New Year, A New You!

Wow!  It's been over a month since I have sat down long enough to put my thoughts on paper.  With the new year approaching I have so much to say but not enough hours in the day to say it.  I know many of you are sitting down and reviewing your new year's resolutions and determining how you want your life to change but I am wondering how many will actually put in the work it will take.  I have had people contact me for months, over and over asking for my class schedule and prices, saying I will be there on this day or that day but they do not show up.  I do not get offended or upset with those people, I simply say, they are not ready.  When a person is ready to make a change, there is nothing that can/will hold them back.  There is a list of excuses several miles long but guess what...I have answers to all of them.  I am a mother of 4, I work 40+ hours a week, I have a husband, a dog and teach several classes each week but I still get my workouts in.  How do I do it?  I make a choice to spend an hour to an hour and a half each day to do something for me.  As the new year approaches, don't fall into the trap of making a resolution you won't stick to...seriously sit down, make a plan and have someone hold you accountable...LIKE ME!    :-)

Thanksgiving - What are you thankful for?

Thanksgiving this year for me and my family will be bitter sweet.  Of course we will enjoy the food, fun and festivities but we will without a doubt be missing the one person who has always been the backbone of our family...our mother.  This past May we lost our mom to a massive stroke, she past quickly but each one of us had the chance to say goodbye, rather in person or via the phone.  I don't want to put a damper on the joy of Thanksgiving, as a matter of fact, I want to highlight the many things we should be thankful for.  Often times we see an obstacle as the end of the world and act as if we can't make it past it...I'm guilty so this is not directed at anyone.  Instead of thinking we can't make it, or we won't make it...let's give thanks that we DID make it.  There are no guarantees in life and we do not know when our time is up so it is up to us to live the life we have always imagine.  Take a moment to reflect on what you are thankful for and commit to naming at least one blessing you have received each day.  I will start with this...I am thankful that I serve a mighty God.  I am thankful that despite my ways, He continues to bless me day after day.  I am thankful for a wonderful place to worship, a handsome & loving husband and spoiled, adorable, exhausting and entertaining kids.  I am thankful for a brother who has always protected me and had my back.  I am thankful for two sisters who have been instrumental in teaching me lots of life lessons and a mother with wisdom beyond measure. I am also thankful for a father who brings a glow to my face with the simple sound of his voice. I am thankful and grateful for wonderful friends...I have met so many people through group fitness that I affectionately refer to as my, "fitness family" and I can't image my life without them.  I know I will forget someone so I won't even attempt to name them all but you guys know who you are.  I am also very thankful for Dave N. who pushed me to take a leap of faith and live my fitness dreams...to my Aussie friend, I have nothin' but love for ya!  I know I mentioned my husband earlier but you all have no idea how thankful I am for that man.  He has stuck by my side through all that life has thrown our way from major surgeries to temper tantrums and despite it all he loves me and there is no doubt about it.  We may not always see eye to eye but we are committed to keeping our crazy family in tact!  During this past year there have been a few people that have shown undeniable loyalty to our family...my sister Calvina, my best friends, Katia, Michelle (Mick T) and LaShana.  Words can not express my gratitude and I am forever thankful for you!  Well, I think you get the picture...regardless of what storm you are in right now...If you think hard enough, you will find something to be thankful for.  I did! Heads held high, shoulders back, abs tight!  XOXO Many Blessings!

Amazing Grace

I was thinking about God's amazing grace today and I couldn't help but smile.  I have been blessed in so many ways and even when things get hard, I know that trouble does not last always.  I can always count on God's amazing grace, even when I am not most deserving.  I felt that way today when I was doing my photo shoot with Hey Lucy Photography.  What are the chances of someone getting to completely live the life they want with a support system as strong as mine?  When I say support system, I first and foremost mean my husband.  It doesn't matter if I have a 5:15am class or a 8pm class he makes sure our house & our kids are taken care of.  He realizes fitness & faith are very important to me and encourages me and commends me for taking a hobby that I am so passionate about and making it my reality.  In addition to my husband I have make some great friends along the way that make what I do worth it.  Its no secret that I have had some health issues in my lifetime which makes God's grace so much more amazing.  It doesn't matter what you are going through, when God says yes...no one can tell you no.  Keep your mind, body and soul strong through faith & fitness and believe that you can do whatever it is you want to.  The bible says, "Faith is the substance of things hoped for and the evidence of things not seen".  Have faith that you will reach your fitness goals, commit and watch your dreams come true.  It happened for me and it will happen for you.
Head high, shoulders back and abs tight! XOXO

Sabatoging Yourself

With the holiday's approaching and trick or treating amongst us, it is so easy to fall off the wagon.  In order to stay true to yourself and your goals you are going to need a plan.  Its not good enough to just sit back and allow yourself to be over taken by the temptation to over indulge.  If you know for a fact that you plan to take some time off of your lifestyle change during the holiday's...do not give up on your exercise goals.  In addition, do not let Thanksgiving Day, Christmas Day and New Years Day turn into a a full month of over eating/limited to no movement.  Take just the days listed as your, "cheat" day and when the holiday is finished...your indulgence should be finished as well.  Every holiday, I am in the gym working EXTRA hard.  I workout extra hard for the full week leading up to and the full week after.  Not that I do not put in work on a  semi daily basis, but I work hard to create a big calorie deficit to keep any extra weight at bay. Since I do all of the holiday cooking for my family and friends, its often hard to stay on task but I pray about it, I journal what I eat and I use my family as taste testers.  I am known for my cooking and baking so each year the dessert table is full of goodies, homemade chocolate cakes, carrot cake, sweet potato pies, apple pies, cookies, pound cakes etc.  I pick the two items I want the most and that is what I eat.  Although my husband often objects, I send whole pies home with my guest for them to enjoy with their families.  Its not easy but if you have faith (the substance of things hoped for and the evidence of things not seen) you can be successful this holiday season.  Many Blessings and many pounds lost! XOXO
Heads held high, shoulders back and abs tight!

Try Something New

When you do anything over and over again, its gets old.  Rather you are eating the same foods, going to the same store, watch the same movies...eventually you will grow tired of it.  Your faith & fitness routines are no different.  If you pray at the same time each night and find that you are falling asleep while praying, switch up your routine.  Maybe start 30 minutes earlier or before you actually lay down for the night.  Same goes for your fitness routine!  If you get on the treadmill for 30 minutes each day at the same time, on the same setting...not only with you grow tired, you will eventually stop seeing results. Shake up your routine to prevent boredom and blast more calories/burn more fat.  I was recently speaking with a young lady that told me, she never breaks a sweat on the treadmill.  I asked what her routine was and provided some feedback on how to change it up.  Instead of not utilizing the incline, challenge yourself!  Use the incline, play with the speed, do some sprint intervals.  She did all of that and later came back to say it worked!  She is now sweating when she works out using the treadmill.  In order to stay on top of your faith and in front of your fitness, you have to be willing to try new things.  Although I am a pretty outspoken Christian...I typically do not pray for people while on the job.  It has happened but its not something I often do.  This past Friday I went to see a friend in another building and when I knocked on her door, one of her employees opened it and said, "I am so glad to see you, please...come on it, yes, please come on in".  I was a bit confused but when I saw my friend/coworkers face I could tell she was not feeling well.  I sat next to her and asked what was wrong and she just started to tear up.  I laid hands on her an allowed the Lord to use me through prayer and boy did He ever.  When I was done, she agreed to go to the E.R. and discovered she had swelling on her brain but there was no brain bleed like they initially thought.  I say all this to make one point...if I would have done what I normally do...sent her a text or instant message instead of going to see her face to face, I would have not had the opportunity to pray for her.  If I would have not allowed the Lord to move me through prayer, chances are she would not have gone to the E.R.  So just as I approach my fitness routines, I am committed to approach my relationship with the Lord.  When I feel burned out...I'm going to shake things up a bit.  I believe fitness is my ministry and I will continue to work on both as if unto the Lord.  Be Blessed!  Heads held high, shoulders back and abs tight!

How Bad Do You Want It?

How Bad Do You Want It?

Most recently I have received a lot of very encouraging text, voicemail messages, email and FB messages from people all over the world stating how my post motivate them to get moving.  I am very thankful for that however I have also received a few lately that say, what you are doing is wonderful but I just don’t have time.  In addition to not having time, some say they can’t afford to buy healthy food.  My question back is simple, “How bad do you want it”?  If you want to be healthy, if you are ready to make that change, you will seek ways to get you there.  I asked one of the individual, what would you normally buy to fix for dinner that is so inexpensive?  She replied, “A pack of chicken legs to fry, a bag of french fries and a can of green beans”.  I recommended she remove the skin from the chicken legs and bake them (provided a recipe), instead of a bag of fries, purchase a bag of broccoli (store brand is about $1.79) and grab a bag of rice as an additional side.  Not only do you save money by not having to buy oil and flour to fry…you save a ton of calories.  I am quick to state, I am not a nutritionist therefore I do not provide, “meal plans” but a little advice on how to turn a high calorie meal into a healthy filling meal, I will do.  When it comes to not having time to workout, my question again is, “How bad do you want it”?  We find time to watch our favorite reality shows, to shop at the mall, to meet friends for drinks and a host of other things, so how do we not have time to get fit?  Just this morning, I met a friend who wanted a partner to workout with in the wee hours of the morning, not because I wanted to but because I knew she needed that extra push and someone to be accountable to.  If you need that, seek out someone who can provide that for you.  They don’t necessarily have to go workout with you but text that person to say you are heading to workout, send them an email at the end of the day to outline what you did to get fit.  That person can help motivate you by encouraging you, responding to your messages and if they don’t hear from you…calling you out on why you didn’t move that day.  If you don’t have that person…you can email me bodybyjuana@yahoo.com .  Yep, I will take your emails and I will commit to help you stay accountable.  When I receive too many…I will enlist my fitness friends to help you along the way.  I have some great people in my corner that know the struggle and are willing to help you commit to be fit.    So instead of making excuses, how about together we make a lifestyle change!  Be Blessed!  Head up, Shoulders Back and Abs tight! XOXO

Rome Wasn't Built In A Day

I know we have all heard the phrase used however if you think about it...there is a purpose for it.  It takes time to created/develop/execute something impressive, why would changing your physical appearance be any different?  The task of getting in shape and making a lasting lifestyle change in regards to your health and nutrition takes time.  Do not beat yourself up after 3-4 weeks of working out, if you are not at your goal weight.  Think about this...did it take you only 3-4 weeks to put the extra weight on?  Long lasting weight loss happens slow and steady by making lifestyle changes you can live with and maintain for the long haul.  If you say, "I will never, ever eat ice cream again" and ice cream is your favorite food in the world...chances are, you are going to eat it again.  Its time to change your mindset!  "I will not eat ice cream 5 days a week, I will only eat it 1 or 2.  In addition, I will not eat a gallon, I will eat a proper serving".  Making a lifestyle change is not always easy but if you evaluate what you are doing that's failing and make reasonable changes and continue to re-evaluate them over time, you can do it.  I do not always eat perfect...as a matter of fact, last night I had Chiobani Greek Yogurt and a protein bar w Doritos.  Now why on earth did I add the Doritos?  Because I'm human! Also, because I know that I will work it off and I have been walking my lifestyle change long enough to know that an occasional serving of Doritos will not send me into a tailspin.  Be patient, my friends!  If you put in the work,  your change will come.  Be consistent!  Be accountable! Be determined & Be a game changer!  Heads high, shoulders back and abs tight! Be Blessed!

When the Time is Right...

There is a gospel song that I love that says, "I give myself away, I give myself away, so you can use me".  "Here I am, here I stand, Lord, my life is in your hands".  This song has special meaning to me and I feel like at this point in my life, the Lord is using me for the good of His Kingdom.  People question how fitness is a ministry.  To that I say, I get the opportunity to meet a lot of great people, share a word of encouragement based on Christian principles, pray for people that need it and provide a gentle smile that can change someones day.  Being healthy and taking care of your body (God's temple) is something we all must do.  Who can be be of service to if we are not physically, mentally and spiritually prepared.  My fitness ministry is saving lives, changing blood pressures, reducing/eliminating diabetes and is proving sufficient energy to make it through the day.  What better gift can I give a friend or even a stranger?  I believe with all of my heart that God is in the midst of what I am doing...He has to be...its all happening so fast.  Sometimes, when we have a plan the Lord will say no.  Maybe the timing isn't right, maybe there is a risk that we haven't explored or maybe He thinks its just not our time.  But when God has a plan for you, He will pour out blessings that will change the way you feel about life.  Right now, I am doing what I love both Corporately and in the Fitness Industry and I believe that HE made is all possible. 

Time is Precious

I love working out more than most people but in the same token, I hate to waste my time.  When I go to a group fitness class, I am expecting the instructor to kick my butt.  If I'm paying, I certainly want to break a sweat.  I have spent a lot of time researching what classes work best for me and have determined that some more than others provide me with a full body workout and a high calorie burn.  I hear people say, "Why do you promote so many gyms/classes?", the truth is...I have a lot of friends in fitness.  No, I do not promote them all...if I go to one of their classes and I don't feel worked when I leave...you won't see me post about them.  But if I go and I feel like they are providing a quality class, I recommend them to others.  Although, I happen to think I run a excellent boot camp, I know that it takes more than 2 days per week to get to your goals.  When you have a chance to walk, run, jog, jump, skip or hop...do it!  Do whatever you can with whatever you have to get your heart rate pumping.  If you are at the park with your kids, do the monkey bars, climb up and down the ladder to the slide or do a few laps around the area playing tag with your child/children.  I often have to take conference calls at work and I do squats, leg lifts, lunges and push ups against my desk.  I don't do this, "all" of the time, but when I'm feeling sluggish, it really helps.  I challenge you this week to try some of these tips and keep track of how may sets you actually do.  I bet you will be surprised by weeks end.  Head held high, shoulders back and abs tight!  Oh, and please, please, please, fuel your body!  You are so worth it!

Fueling Your Body

There is a myth in the, "diet" world that if you don't eat you lose weight.  Well the truth is, if you don't eat you will lose weight however you also lose muscle, become fatigue, have headaches, lose hair and a host of other undesirable things. The other danger to not eating is that your metabolism will shut down which can be irreversible if you are severely under nourished.    Your body moves into, "starvation" mode which means when you start to eat again...your body will hold on to everything it can to protect itself from being starved.  Proper nutrition is necessary to fuel your body, burn fat and help to build lean muscles.  I am not a nutritionist so I am not in the business of providing nutritional plans however if that is something you are interested in, I can point you in the right direction.  I can suggest though that you eat several small meals (quality meals) a day 4-6 and that you make sure you are taking in the proper amounts of protein which assist in building lean muscle.  I often find myself the butt of many jokes regarding how much and how often I eat.  Because I workout/train a lot, it is of the utmost importance that I properly fuel.  Don't be afraid that fueling will mean you will be fat...that is not the case if you are fueling properly.  If you are eating 1600 calories of cookies/cupcakes you are not going to look or feel your best so eat right, workout and watch your body change. Keep your head held high, shoulders back and abs tight!  Keep smiling and be blessed!

You Have the Potential

I was reading, "Today's Word" from Joel and Victoria and it struck a cord in my spirit.  I will share a bit of it and I hope it blesses you.  Today, I want to remind you that you are full of incredible potential.  When God created you, He deposited seeds of greatness inside of you.  He's given you your own dreams and desires, you have something to offer that no one else has.  But, too often, we allow adversities, disappointments and setbacks to push these things down until one day, we find that we're not pressing forward anymore.  We're not stretching; we're not believing to rise any higher.  WOW!   This is so true and so powerful.  In this quest to become the best me that I can be, I certainly come up against disappointment and setbacks but the key is, I refuse to give up or give in.  When I had my back surgery people said I would never be able to do most of the things I currently do.   I believe because I had faith and determination I was able to overcome the odds.  We have the power to speak life or death over a situation so we have to chose rather we want to sit back and take what life gives us or if we want to press on and make a liar out of the naysayers.  When it comes to fitness and nutrition it is very easy to feel like giving up...why?  It's easier to complain about how we look/feel than to actually apply the necessary work it takes to look/feel better.  We all have the potiential to change our lives for the better, we have seeds of greatness in us. Are you willing to tap into your potential to change your life for the better?  I suggest you challenge yourself this week to make a couple small changes and commit to stick with them.  As time goes on, increase those changes and keep track of how you are doing.  I commit this week to pray for my friends/family daily.  To motivate and inspire all those I come in contact with and to give God the glory in all that I do.  What are you committed to?

The Weight of Guilt

When you are trying your hardest to live a healthy lifestyle you will feel your share of guilt.  That guilt can stem from not putting in the work you know you need to in the gym, falling off the wagon and eating the wrong foods or even the guilt of leaving your loved one's at home while you workout.   The key is to not allow the guilt to cause you to spiral out of control, turn to depression and stop you from reaching your goals.  If you have someone you can trust and talk to freely, share your thoughts.  If you journal, write them down and most of all if you are a believer, pray.  Instead of feeling guilty when I leave for a workout, I think about the positive outcome it has for me and my family.  If I decrease my chances of illness, I lessen the chances that I will be sick and require my family to care for my every need.  When my mind is free and clear of stress, I can better deal with the day to day obligations of being a wife and mother.  In addition, when I can fit into the type/size clothing I prefer, I feel better about myself.  Take the time to do something good for you and push the guilt aside.  You deserve to be the best you possible! Head high, shoulders back & ABS tight! XOXO

No Excuses

In the world of fitness we hear every excuse in the book regarding why someone can't commit to working out/staying fit.  I heard two just today from my 6pm client, "I'm going to start my diet tomorrow", "lets reschedule for tomorrow...my shoulder is sore".  There are times when obstacles come up and we can not let minor inconveniences keep us from doing what we know is right.  In the end, you are only hurting yourself and hindering your potential & success.  I know what you are thinking...you always say listen to your body.  I guess I need to add a caveat to that...listen to your body but truly understand what its trying to say to you.  My knee hurt very bad this morning...I could have easily cancelled my workout and stayed home with it elevated.  The reason I did not is because I knew that if I put a bit of pressure on it and kept moving, I really would be okay.  The same goes in regards to nutrition.  I often hear that eating healthy cost too much.  My question is, "Does it really cost more than the fast food stops"?  It certainly will cost less then the doctors visits, co payment and medicines you will be taking if you don't get serious about your health and well being.  If you sit down and write a plan and stick to it, you are more likely to succeed.  Take a little to create a Vision Board...I'm doing mine this week.  I have a pair of hot abs cut out, some firm round glutes, a bible, sunshine and my family.  What are you doing to stay focused on your goals?  Head up, shoulders high and read deltoids poppin'.

No Judgement Zone

I try to live my life without judgement but I often fail.  I find that I judge the way people drive, how people chew (it makes my skin crawl when people smack or chew w their mouths open) and I even judge how I look in the mirror.  There is one place however that I can honestly say, I do not judge and that is in the gym.  Rather its in a Zumba class, hip hop, boot camp or during personal training there is absolutely no room for judgement.  I am so inspired by people wanting to get healthy that I will do all I can to help them be successful.  We all make mistakes, we all go the wrong way and we all have days were we can't do as much as we would like but I applaud people for simply taking the time to come out.  I recently had someone tell me they can't come to a Zumba or hip hop class because they are not coordinated and do not dance well.  I had to literally laugh out loud because I am not talented in the dance category.  As a matter of fact, I tell people I was swag-less when it came to hip hop until I joined Mike's class.  Keep in mind, I won't be chosen for a video anytime soon but if necessary...I can cat daddy, and drop it like its hot with the older crowd, lol.  The bottom line is we are all there to get in shape, rather you do the moves just right or turn left instead of right doesn't mean a thing.  What means something is that you come out and burn calories and get fit.  Don't worry about what others may think because honestly at the end of the day...we are so busy looking at ourselves in the mirror, we hardly even notice anyone else :=).  Whatever you do, give it your all and remember...its fitness, not world peace.  Stop making excuses and get in shape.  Keep your head high, shoulders back & abs tight!  We are a fitness family and we take care of our own!!!!!!!  XOXO

Who's In Your Corner?

In life you should always have someone in your corner that you can depend on.  When I'm stuck at work and my children need something, I have people I can call on.  For example, just this week my son asked me for some money (for a good reason) and I forgot to leave it.  I sent my bestie a text that said, "Please stop by the house and give your nephew $X.XX and I will give it back to you when I see you".  Her reply, "Okay...as soon as I get my car, its done".  I can honestly say finding friends of that nature is a rare feat but there are people out there.  Now when it comes to fitness, I am that person for a lot of people.  I am here to encourage them, motivate them, provide information on classes, train them and get in their heads when they are slipping.  I am not exempt from the lack of motivation or the need of encouragement and I am so grateful that I have the right people in my corner for that too!  When I am questioning a nutritional supplement or a need for a certain type of food, I can call on Dave Nelson.  Doesn't matter when I send him a message...he always responds.  When I have a question regarding a modification for kickboxing, I can call Chrys Pelton Zinnecker.  When I am in a fitness class, the energy from Shana, Anna, Martha, Katherine and so many others keep me going.  Of course there are many more examples but what I am trying to say is I have people in my corner that I can count on.  Get to know those around you and if you do not have enough people in your corner to support and encourage you...enlarge your territory.  Of course my biggest supporter is my husband, he affords me the flexibility to live my dream and does all he can to make things at home a bit simpler for me...and for that I am grateful.  Keep in mind though, it hasn't always been that way...I have been a single mother of many (foster & biological) and have had to make a way and guess what!  I wanted it bad enough that I decided to seek the right people to be in my corner.  I want everyone to have all the support and encouragement they need and I will give my all to provide that but I am only one person.  I implore you to partner with a good friend/family member and stay committed to your goals/dreams.  Keep your head high, shoulders back, ABS tight and your two pack firm (gluteus maximus).  Blessings to all and always remember...if no one else is...I'm in your corner!

Dedication without Hesitation!

My passion in life is truly people and as much as I love to help others, the one thing that is difficult is trying to help those who do not want to help themselves.  There are times when people reach out, say they are ready to make a change and after you invest a lot of time, they do not act on any of the information your provided. In order to make a change in your life, you have to be ready...I mean, really ready.  At some point its no longer about lip service, its about action.  You will not reach your goals by talking about them, reading about them or even dreaming about them...you have to be about them.  My mother always said, if you don't have your word, you don't have anything.  By that she meant, if you say you are going to do something, be a person of integrity and do it.  That includes getting fit/healthy!  I know time constraints exist, I know children get sick, work schedules fluctuate and your mood does to but you have to look at fitness as a job.  Its something you have to do, to stay healthy, just like you have to work to eat (in most cases).  My fitness schedule is just as important to me as my work schedule.  If it something I wouldn't miss church or work for it...I won't miss my workout for it.  That is a commitment I have made to myself and I stick to it.  Take some time this week to make a contract with yourself...rather your contract states you will take 3 days a week for you to get fit or 5 days, that is totally up to you.  But whatever you chose make sure you stick to it and keep your word!  I would be very interested in knowing who makes a contract and how they plan to stick to it.  Until next time, head head held high, shoulders back, squats low, lunges deep and crunches plentiful!  XO

Understanding Your Worth

Raising girls has not always been easy, they have so many emotions and self esteem issues as they grow and develop, I sometimes have to check to make sure I am not doing anything to add to their stress level.  There issues range from not liking the way a certain pair of pants fit, complaining about the darkness of their skin tone, questioning their weight and sometimes trying to hard to fit in.  I can honestly say that my husband and I have done a pretty good job at combating these issues by staying on top of them and constantly reminding them how beautiful and wonderfully made they are.   As adults, these same issues sometimes plague us...I'm just as guilty as the next person so understand this blog benefits me too.  As a matter of fact, just this weekend while talking to a confidant I said, "I feel fat".  She replied, "PHAT" and I said, "NO! FAT as in larger than intended with an extended stomach".  Because she cares about me, she quickly set me straight and later I thought...as much as you preach on self esteem, understanding your worth and not letting one day get you down...you need to check yourself.  So there are a few things I want to get across today...regardless of your current state, the Lord made you so you are blessed.  You may not be the size you want to be, you may not see a supermodel when you look in the mirror but know that you are wonderful.  From the time my girls were little I have said to them, "Understand your worth".  In other words, don't sell yourself short, don't stand for less than you deserve and always hold your head high. So when you think you don't have time for a workout or to eat healthy, say to yourself..."I am worth it" and just do it.  Be Blessed!  Hold your head high, shoulders back, ABS tight and take time to care for YOU.

Exercise & Nutrition

Exercise without proper nutrition is like a peanut butter & jelly sandwich without bread, a husband with no wife or how about life without SUPERGREENS...it just doesn't work :-).  I cringe when I see people post their meal plan for the day and it says: Breakfast-Dry Wheat Toast, Lunch-Tuna Pack w lettuce, Dinner-Large Salad w Tuna and no dressing.  YIKES!  Rather your goal is to lose weight, maintain your weight or to simply get healthy you have to focus on both your exercise and your nutrition.  Proper nutrition will allow you to have the energy you need to effectively complete a workout, burn fat and see results.  When you don't take in enough calories your metabolism shuts down, your body holds on to fat and you eventually lose muscle because your body has nothing else to pick from. In addition you weaken your immune system and will find you are sick more often than when you fuel properly.  Again, I am not a registered dietitian but I do know enough about the subject to consider myself dangerous and I have some of the greatest subject matter experts surrounding me as mentors. I try to never go more than 3 hours without eating, I don't mean eat a big meal every 3 hours but I do eat something that's good for me.  An example would be Greek yogurt (Chiobani is fav), a serving of nuts w an apple, natural peanut butter w a banana or a MRP meal replacement protein.  My diet is not perfect and there are days when the tortilla chips follow me through the house and beg me to eat them and guess what...I do. The thing is, it's okay and human to indulge sometimes but don't let it overtake your life and become a part of your daily ritual.  My challenge for you this week is to do your best to maintain a healthy diet, properly fueling your body and getting your exercise in.  I would be real interested to see who says they feel better and are more effective in their workouts, let me know!  As always, head high, shoulders back and ABS tight!  Be Blessed! 

Listen to Your Body

I wasn't going to blog today because I promised myself that if I didn't have anything inspirational to say, I just wouldn't write.  I wanted to ensure that the words I say could inspire, motivate or educate someone and this morning...I was blank.  After a 6am CRAZY fun kickboxing class, work, doctors appointment for my son, lab work for me and a volleyball game for my daughter; I really thought I would be able to go to hip hop to support my friends.  Keep in mind, I was tired (exhausted) and thought three times, I really should just go home.  I didn't listen to my body which is totally against everything I believe, try to do and tell others to do. I got to hip hop and I knew on song #3 that I had made a very bad choice and it took everything in my to keep it together.  My body screamed for mercy and I caved...I didn't ignore it...I got my daughter, my bag & keys and left.  Rather you are training for a marathon, working hard to get fit or in any situation, listen to your body.  God designed us with what I call warning bells...when you feel a lump in your breast, it could be cancer.  When you have chest pains...it could be a heart attack. When you have hot flashes...well your probably on your way to menopause :-).  When it comes to fitness if you want to reduce your risk of injury, give you body proper time to repair/recover...you have to take rest time and you have to listen to your body.  Tomorrow...I plan to take it easy and listen to what my body tells me to do, if that's nothing, so be it...that's what I will do!  Be Blessed!  Hold your head high, shoulders back and ABS tight!

Overcoming Depression through Exercise

I can honestly say, 2011 has been the toughest year of my life.  People ask me (and my friends) if I am really this happy all the time and the answer is, no.  I deal with the same issues that everyone else does, I have obstacles just like everyone else and there are days that I just want to crawl in bed and put the covers over my head.  This year I lost my mother, my son battle and illness that left him hospitalized (in and out) for over three months and I myself battled with illness.  During this time I became very depressed, it may not have been obvious to onlookers but I felt it and my close friends and family did too.  During a routine visit to my doctor he wrote me a prescription...the prescription was to continue to exercise and increase it if possible.  Thank God my doctor knows me well!  During exercise was the only time I was worry free...I would put on my headphones, turn my contemporary gospel up as loud as I could and I would praise the Lord while I worked out.  I was off work nearly 2 months and I spent as much time as I could in the gym...rather it was dancing, lifting, running, walking or on the elliptical...IT HELPED!  I began to breath easier, worry less and eventually overcame the deep depression that was haunting me.  I am sharing all of this to make others aware of two things: depression is normal and you can overcome it though exercise.  It may not be the only prescription you receive but the benefits will assist you in getting better. I am a living witness!  Keep your head held high, shoulders back and ABS tight!  Be Blessed!

Don't Give Up!

It's funny, when I blog I don't come up with predetermined topics, I simply write about whats on my mind. Last night as I was helping my daughter prepare her duffel bag for her first volleyball game, the excitement on her face was priceless.  She made sure she had her volleyball shoes, knee pads, shorts, sports bra, long socks and shirt...oh and deodorant :-).  I asked her if she was excited and she said, "Yes, this is going to be so much fun".  When I went to wake her up this morning I said, "Wake up KK, it's game day", she rolled over and said, "I don't want to serve".  Confused I inquired regarding what she was talking about and she said, "In the game, I don't want to serve because I don't think I am good at it and if I do it wrong it will cause us to lose".  I told her, its not about being perfect, its about giving it your all and as time goes on...you WILL get better. Needless to say in our day to day lives we come across situations that we avoid because we feel we are not good at it.  Maybe you don't run because you feel you can't run very far; maybe you don't dance because you don't feel you are good at it, maybe you don't go to the gym because you don't like the way you look.  My advise to you is, "DO NOT GIVE UP"!  You will get faster, go longer, pick up the moves and change the way you look/feel if you keep at it!  Start slow, stay consistent and when you fall...get back up!  Keep your head held high, shoulders back and ABS tight!  Be Blessed!

Cherish Every Minute

With the anniversary of September 11th here I am reminded of how precious life really is.  There are so many things we take for granted however we see everyday life is not guaranteed.  If you are going to live your life, why not make it the best life it can be?  Why not fuel your body with things that make you feel good, look good and live longer?  I tell my husband and kids that I love them everyday...not because I think they do not already know or that they have forgotten but in the event anything happens to any of us there will be no doubt in ANYONE'S mind that the love we have for one another runs deep.  If you have someone you love...give them a hug, tell them you love them, encourage them to take a walk or to eat a more nutritious meal.  A friend posted on her page tonight, "I run because I can, I run because one day I might not be able to".  So In honor of September 11th, I challenge you to walk/run, not because you have to but because you can!  Until next time...keep you head held high, shoulders back and ABS tight!  Be Blessed!

Making Time to Get/Stay Fit

I am no EXPERT on time management and certainly not an authority on organization however I have planned, scheduled and handle my workouts as I do meetings, conference calls and deadlines on my job.  I set a time and I do not cancel.  How this works is simple in translation but requires a little something called, "discipline".  If we did not go to work every time we were, tired, a little achy, catching a cold or even too busy...would we be employed?  As a member of Corporate America for the past 16 year I can answer that for you, "NO".  So why do we let the same excused dictate rather we take 1 out of the 24 hours we have been blessed with to workout.  My philosophy is this...If I wouldn't miss Church or work for it...its not more important than my workout.  There are times I have to be really creative about when I can fit in that time...that may require me to do a 6 am class, a 30 minute session during my lunch or even stopping at the gym or a class immediately after work so I do not have to leave the house once I am home.  With that said...its not always easy but the rewards are plentiful! Be Blessed & Stay Fit!