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!