Saturday, October 31, 2009

Day #32 Halloween Day :D

Daily Thought: Just BELIEVE!!!!!

Food Journal:
Breakfast- eggwhites, lite cheese and avacado
Snack- 1/2 large apple, almonds
Lunch- soy patty w/ salsa, brown rice with lite sodium soy sauce
Dinner- asian grilled chicken salad
Halloween festivites treats- 2 slices pizza, 2 cupcakes w/ a little icing, 1/2 mini caramel apple
Water, water , water

Workout Journal:
40 min toning (Turbo Sculpt)
2 hrs walking while trick or treating (alot of walking...this does count as cardio exercise)

Final Thoughts: So today I did have the intention of being a little liberal with my eating and did consume some food I don't normal eat. I didn't do as bad as I normally would do. I did eat a big salad with lots of lean protein so I could feel full and satisfied but when I came back from the long walk I felt a little hungry again. I did eat two pieces of pizza. I also ate two cupcakes (I know, I know) with a little bit of icing. I have been kind of craving these cupcakes and went a head and let myself enjoy them without guilt. Oh boy were they yummy homemade cupcakes (vanilla w/ vanilla icing). I also did eat half of a mini caramel apple my daughter made. Although I consumed this not so clean eating food I enjoyed myself and did not let myself feel guilt. :b

Friday, October 30, 2009

Day #32

Daily Thought: I am doing wonderful and I am ALWAYS greatful for God's strength that keeps me going everyday. I feel I have finally broken through the barriers and I am moving in a positive direction for life. This is not about a diet. This is about learning to be healthy and respecting my body as God's temple.

Food Journal:
Breakfast- 4 egg whites, lite mozzerlla cheese, 2 turkey breast slices and two slices of avacado. 1/2 container of soy yogurt with 3 slices of banana
Snack- 1 wasa cracker with hummus
Snack- almonds (sitting waiting at Jazzy's eye dr:)
Snack- 4 grilled chicken breast strips, 1 tbsp of bbq sauce for dipping (out on the street, stopped at Jack in the Box for soda...just protein:)
Dinner- soy burger in wheat pita, lettuce, lite mayo, hot sauce and avocado
No sugar added Swiss Miss hot cocoa with 4 mini marshmellows (it's cold outside:)

Workout Journal:
30 minutes cardio (Zumba)

Final Thoughts:
Today was a good day. I didn't do weight training because I have been dealing with some unusual headaches. I didn't want to not exercise so I did some cardio. I do need to make a dr appt. to get these pains taken care of if they do not go away soon. They are getting better but I do still need to get a physical and some blood work done to be on the safe side. Tomorrow is Halloween. I am not going to lie. I am going to eat a cupcake most likely. Not really craving this kind of stuff too much but it's Halloween and I will be at my Bestfriends house for festivities. They will be eating pizza but I plan on eating only one slice and a big salad. Maybe won't even have the pizza if I don't crave it. I do plan on doing extra working out tomorrow to compensate for the extra calories. Have a safe and fun Halloweeny tomorrow!!!!

Thursday, October 29, 2009

Day #31

Daily Thought: I am worth the time it takes to take care of myself inside and out.
Putting myself first is not selfish.

Food Journal:
Breakfast- protein shake (vanilla soy protein, 1/2 cup orange juice, 1/2 cup water, 4 frozen strawberries, and 1/2 banana)
Snack- 10 almonds, 1 apple
Lunch- 3 wasa multigrain crackers, 3 Tbsp hummus, 5 turkey breast slices, 3 slices avacado, and 1/2 a container of vanilla soy yogurt (yummy lite lunch)
Snack- granola bar (90 cal)
Dinner- soy patty burger in a wheat pita with lite mayo, lettuce, ketchup and 1 slice of avocado and hot sauce. 1 cup (healthy) mac n cheese
Water, water, water

Rest day
Abs only

Final Thoughts: God is good ALL the time. I am always grateful for His presence in my life.

Wednesday, October 28, 2009

Day #30

Daily Thought: I am better then this fat on my body. This fat has no authority over me. It can no longer rob me of my confidence, health, identity or life. I must take authority over it and make the choice to stop making excuses. It is okay to want to be beautiful, strong and confident. It is time that the outside match the inside. I am a strong spiritual being and my body must now come into alignment with that vision. I AM READY TO BREAK OUT OF THIS SHELL!

Food Journal:
Breakfast- chocolate protein shake
Snack- (8) almonds and 3 hardboiled egg whites
Lunch- soy patty w/ salsa (pico de gallo), 1 cup brown rice w/ low sodium soy sauce
*I had 2 bites of my daughters cheese pizza.
Dinner- soy burger (soy patty in a pita pocket w/ salsa, 1/2 avacado, lite mayo and a sprinkle of low fat mozerlla cheese)
snack- apple
*had 2 tastes (2 forks) of crab salad (not my cup of tea :)
*2 spoons of vanilla bean ice cream (made my tummy sick)

Workout Journal:
40 min toning (Turbo Sculpt)
30 min cardio (Zumba)

Final Thoughts: I CAN DO ALL THINGS THROUGH CHRIST WHO STRENGTHENS ME! Nothing is impossible. I can reach all my goals and help inspire others to do the same all for the glory of God. I am entitiled to feel fearless and powerful....."it's the God in me".

My Passion

So I checked out Jennifer Nicole Lee's website last night and became so inspired. Her story ignited my fire for fitness once again. After the birth of her second child she weighed over 200 lbs. she decided to sign up for a bikini contest to motivate herself to lose the weight. After months of dedication and hard work she lost 70 lbs and won the Ms. Bikini America contest. I can so relate to her story because after the birth of my daughter I weighed 230 lbs and due to my emotional eating eventually escalated to 245 lbs at my heaviest. I gradually started losing weight but became more inspired when I was asked to be in my good friends wedding. Determined to look and feel great in my bridesmaid dress I started the journey at 230 lbs and lost 45 lbs. Since then I have gone up and down never really staying below the 200 lb mark for too long.

I admire the bodies of many of the female fitness models and bodybuilders I see in magazines and thought that I could never reach that level of fitness. Most of the women I have admired either have been involved in sports training and fitness for most of their lives or have never had children let alone a problem with obesity. Although I know that anything can be achieved through hard work and dedication I often become discouraged when I look at how far I have to go to achieve my goals.

Yesterday I was watching videos of JNL (Jennifer Nicole Lee) and something within me just sparked. I was drawn to her confidence and strength. Like I said I have always admired the lean female physiques of fitness models but there is something much deeper about it. For me this is more about learning how to be disciplined. It is about self-control and strength not just outwardly by inwardly....spiritually. If I can train my mind to push beyond what I percieve my limits are then I feel I can achieve so many great things in my life. For me it all starts with learning to take care of myself. It begins with learning how the body works and what is beneficial for it's maximum performance. I don't know why I am so passionate about this field but I have decided I want to go for it. I am not saying I want to be a fitness model. But I do want to achieve the body and confidence of one. I know that I am much more then skin deep but I also feel that the body, mind and soul are all connected. This is the reason why I feel so passionate about learning about it. I want to become certified to be a trainer, group fitness instructor and sports nutrition specialist.

I know that with my level of spiritual understanding and soon to come health knowledge I will be able to help impact the lives of so many women inside and out. I look forward to taking this journey. I know that it will take lots of work but I am ready to break free from everything I have used to make excuses. I can not longer be held hostage in this body that is robbing me of my confidence and freedom. I must learn to take care of it and be proud of it. I must learn to be disciplined and obedient in order to fulfill all that I have been called to fulfill. It is time for a complete transformation of BODY, MIND and SPIRIT.

Tuesday, October 27, 2009

You are better than it

I read the following passage in my oxygen magazine and felt so much inspiration and strength. I wanted to share it with you. Here it is let me know what you think.

Scientists say that body fat insulates, but we say that "it" covers our figure, making us appear flabby, weaker and less toned. It imprisions our body, depriving us of our self-esteem, confidence and energy. Be relentless; be who you really are. Deprive "it" of energy right back, while increasing yours in the process. Force it to sweat and burn off the excess calories that it needs to survive, grow and imprison you. As body fat shrinks your freedom grows. Your real figure becomes more visible, as the curves and contours return to form. Your self-esteem and confidence, no longer held a prisoner in their own body, are free to breathe. You feel empowered...and you project it.

(This was from an advertisement for Atro-phex supplements in an Oxygen magazine)

Day #29

Daily Thoughts: Today is a good day. Each day is a new opportunity to make an impact. Each day we are given a fresh start.

Food Journal:
Breakfast- chocolate protein shake with 1/4 banana
Lunch- soy burger on wheat bread with lite mayo and ketchup
Snack- almonds
Dinner- Veggie soup with ground turkey meat, brown rice and salsa. sliced apples (6)
Snack-Baked sweet potato, lite butter, salsa (came home from Jazzy's soccer practice and I was cold and hungry. I was craving some starchy food) 4 crackers w/ PB&J

Workout Journal:
40 min intense cardio w/ weighted hand gloves (Turbo Jam)

Final Thoughts: I have the opportunity through God's grace and mercy to change me life by changing my perception. I can chose to look at challenges as obstacles or opportunities. I CHOSE OPPORTUNITIES!

Monday, October 26, 2009

Day #28

Daily Thought: A closed door is not is redirection.

Food Journal:
Breakfast- 2 egg whites w/ cheese in 1/2 tortilla, banana
snacked on some Munchies (not good) and plain M&M's (this was emotional eating)
Lunch- veggie soup, brown rice and salsa
Dinner- organic mac n cheese (wheat pasta), soy patty on one slice of whole wheat bread
Snack- apple slices and almonds

Workout Journal:

Final Thoughts: I had a rough day today because I received the news that I did not get the jobs I interviewed for. I did eat some unhealthy snacks today because I was very emotional. The crazy thing is I did not crave them and they actually gave me a headache and made me feel sick. After praying I realized that a closed door is not a rejection it is a redirection. The closed door has caused me to seek God and redirect my thoughts to His thoughts. Tomorrow is a new day....another fresh opportunity to make a positive step in the direction of my destiny.

Sunday, October 25, 2009

Day #27

Daily Thoughts: Bringing your body under subjection to the spirit. Allowing God's spirit to freely flow through you without hinderance.....bringing GLORY TO HIS NAME.

Food Journal:
Breakfast- 4 egg whites hard boiled
Treat- *(no no) a piece of licorice and a chocolate chip cookie
Lunch- homemade veggie soup, brown rice, salsa and munchies
okay so I ate another cookie (scenseless eating, it was there so I ate it)
Dinner- ground turkey burrito w/ lettuce, salsa, avacado and lite cheese
Snack- apple slices and almonds

Workout Journal:
40 min cardio w/ weighted hand gloves (Turbo Jam)
20 min abs (Ab Jam)

Final Thoughts:
Well these last couple of days I have not done great with my sweets. I have eaten too many treats. I guess the holidays tend to do this to me because I get a little emotional during this time of the year. I had a hard time fighting off the chocolate chip cookie impulse. I had to throw the whole bag out because I kept eating them even though I didn't even want them. I need to refocus and meditate and pray again to get my mind strong.

Saturday, October 24, 2009

Day #26

Daily Thought: To achieve greatness you must be willing to deal with discomfort.

Food Journal:
Breakfast- eggs with green and red bell peppers, potatoes, strawberries with yogurt dip, pineapple, 4 mini turkey sausage, water
Snack- Munchies, cupcake (my BFF's mom made it.)
Early Dinner- veggie soup (homemade), brown rice

I went to church to help out with a Girls sleep over. I tried to be good with the temptation to eat sweets. I did not eat a cupcake I was offered or the initial piece of brownie I was offered as well. I did take a tiny piece of the brownie later just to taste. Too sweet. Good thing I didn't eat a big piece. The following is what I ate at the part:
tortilla chips with 2 tsp of onion dip, tiny piece of brownie and a few plain M&M's.

Workout Journal:
I was very sore today from Fridays workout. I still wanted to workout but I had alot going on today preparing for the Girls sleepover at the church. I will workout harder on Sunday.

Final Thoughts: So lately I have been eating too many sweets. It is that time of the month and I usually give myself the excuse to cheat which I can not do anymore. I must eliminate all excuses if I want to reach my goal. I have not went to buy fruit yet so this is a big reason why I have moved towards the sweets and also because I brought them into the house. I have to stay on track for myself and my daughter. When I get laxed so does she and that is not healthy for her either.

Friday, October 23, 2009

Day #25

Daily thoughts: Casting down imaginations daily is an essential part of living a healthy and prosperous life. The only thing that matters in life is God's truth anything other then that is not worth my time. Staying focused on His love and abundance is what keeps me pressing forward even through the most trying times. I love God and thank Him for everyday that I am given to live in His presence.

Food Journal:
Breakfast- slice of wheat bread with PB&J, chocolate protein shake
Snack- almonds
Lunch- soy patty with salsa, red potatoes roasted in olive oil and rosemary
Snack- chicken breast and mushrooms
Dinner- pasta, ground chicken breast and spaghetti sauce
Snack- Munchies (chips and pretzels), 3 chocolate chip cookies.

I tend to get more hungry when I lift weights. I need to buy some more healthy snacks and some fresh fruit. Found some really cool recipes I want to try from my Oxygen magazine.

Workout Journal:
40 min toning using 7lb dumbbells (Turbo Sculpt)
Although I don't list it in my workout journal, I do stretch after every workout. It is important to your overall health routine. It helps provide oxygen to your blood and muscles. It also helps with preventing soreness and helps create long lean muscles. Oh and improves flexibility which helps prevent injury.

Final Thoughts:
I bought a womens fitness magazine. I love reading it because it provides me with motivation and a lot of knowledge to help further my progress. It is not about dieting and losing weight. It is about transforming your body and MIND which helps transform every area of your life. Exercising helps with your attitude and daily stresses. It is scientifically proven to help your overall well-being. I enjoy it and thank God for this body He has blessed me with. Although I may not be exactly where I want to be with my physique I am still grateful for my health and will to achieve my goals. I could never achieve any of it with out God's strength and wisdom.

Thursday, October 22, 2009

Day #24

Daily Thought: Taking care of yourself inside and out is one of the most powerful things to do as a woman. It is essential that you learn to be complete and happy within yourself before you can ever be anything for anyone else. Finding balance in life is very important when you are required to help nurture the lives of others. Taking time out to be at peace with yourself can be very rewarding. It allows you to give your best to those you love.

"Don't look to others for what you are not giving yourself."

Food Journal:
Breakfast- 4 egg whites w/ salsa, slice of wheat bread w/ PB&J
Snack- oats and honey goldfish cookies (2) (130 calories)/ 6 air popped rice chips
Lunch- brown rice, pinto beans and salsa
Dinner- roasted red potatoes and chicken w/ mushrooms kabob
Dessert- soy ice cream sandwich
water, water, water

Workout Journal:
40 min cardio (Turbo Jam)

Final Thoughts:
Learn to love and appreciate yourself. Learn to embrace every moment of your life. The ups and the down have all been used by God to transform you into who you are today.

Wednesday, October 21, 2009

Day #23

Daily Thoughts: No matter what....God's plan will be fulfilled.
Nothing can separate what God has joined and no one can take away what He has given you.

Food Journal:
Breakfast- 3 egg whites, slice of turkey breast, cheese, 2 slice of wheat toast and lite mayo (b-fast sandwich)
Lunch- Lean pocket, soy ice cream
Snack- Almonds
Dinner- chocolate protein shake and a plum
Snack- 6 saltine crackers (non salted), low fat string cheese
water, water, water

Workout Journal:
40 min sculpting video with 7lbs dumbbells (turbo sculpt) This may not sound like a lot of weight but when you are doing lost of reps this is a very hard workout. I usually only use 5 lbs but I wanted to shock the muscle.
30 min moderate cardio w/ weighted hand gloves and resistance band training (Turbo Jam)

Final Thoughts: I am proud of my progress this far but I know I need to get my food in line again. I bought some veggies today so I can make some veggie soup. This really fills me up and is great for healthy clean eating. I also made 2 cups of brown rice for my healthy carbs intake. I also bought some yellow sweet potatoes which are great too for carbs...less starchy then white potatoes. I am soaking pinto beans overnight for my protein and fiber. I need to get some more broccoli and eggs and I will have all my eats ready for the rest of the week. I will also add some lean protein like soy, tuna and chicken breast. The rest of this week should be great. Let's keep the fuel running so I can keep burning the fat....Lol! I weighed myself today and I lost 5 lbs from the last time I weighed on day 9. I am lifting weight so my weight will not go down too much right away. I do feel lighter and my clothes are fitting loser. Those are great signs that my diligence is paying off. woohoo! Sexy outfit for my birthday here I come. :)

Tip: For a sweet treat bake a sweet potato with a little honey or lite brown sugar and a stick of cinnamon. Yummy! When baking a cake instead of butter or oil substitute a can of pumpkin puree or sweet potatoes. Apple sauce is also a great substitute for oil as well.

Tuesday, October 20, 2009

Day# 22

Daily Thought: I am just so grateful today for how far God has brought me. I remember the deep valleys I have had to travel but God never left my side. I praise Him for the peace of mind I have in the midst of chaos. I know that no matter what may be going on around me God has it all under control. As long as I trust in Him I will remain in His perfect peace. My steps have been ordered, all I have to do is surrender to His will and all things will work out in my favor.

Food Journal: ( I still need to go grocery shopping, I will do this tomorrow)
Breakfast- 1/3 of a pumpkin spice muffin and water (on the run, I had an interview today)
Lunch- 3 mini chicken sandwhichs, only ate one piece of bread from each.
Dinner- pasta with broccoli and spaghetti sauce
Snack- southwestern egg roll, 1/2 c cereal

Workout Journal:
250 crunches (variety)
75 pushups
I was really tired today and wasn't feeling well. I didn't work out today but I did some abs and pushups during the commercials while watching the biggest loser.

Final Thoughts: I am just really grateful today. It is amazing to know that God loves me and fights for me with all intensity. I can rest in Him and trust that my life is in His hands. I want and need for nothing because He has always been my constant provider.

Monday, October 19, 2009

Day #21

Daily Thoughts: I can feel things shifting in my life. Now that I am not focused on the chaos I have more peace. I have learned that change truly does come when we surrender. I am learning to embrace every emotion and every part of my day. I guess you can say I am learning to live and not just exist.

Food Journal:

Breakfast-egg white omelette w/ cheese, spinach, tomatoes, avocado and 2 strips of bacon, red potatos, mocha latte and 2 glasses of water. (this was a treat from my BFF. she took me out for breakfast for her birthday...what a friend.)
Lunch-had a big breakfast wasn't hungry
Had a piece of my BFF's chocolate cake I made her...needless to say this made me very sick. Why do I do it to myself. :(
Dinner- still wasn't hungry but I made homemade southwestern egg rolls so I ate two,
After workout snack- plum and handful of almonds
water, water, water

Workout Journal:

40 min toning (Turbo Sculpt)
30 min cardio (Zumba)

Final Thoughts:
I had a great day today with my BFF. It was her birthday today and I loved being able to spend time with her. I found out that I will be able to teach Zumba again at my church once a week. I really love teaching and it motivates me to stay in shape. I will do a 40 min Zumba class and then my friend from church will do 20 minutes of praise dance....this is wonderful for the soul. I can't wait. I do have to wait and see what kind of schedule I will have with this new job I am interviewing for tomorrow. Hopefully it will not interfer with me plans. I hope I can start teaching classes next month.

Sunday, October 18, 2009

Day #20

Daily Thoughts: In all that you it unto God.

Food Journal:
Breakfast- ate a plum on my way to church
Lunch- turkey and provolone 6" sub on wheat bread (lite mayo, mustard, lettuce, tomato, pickles, yellow peppers, lite oil and vinegar) IT was yummy. Had to have all the fixings..LOL!
Sweet treat- ;( 3 mini chocolate chip cookies. Not all at once but during my day of shopping. They actually made me feel really sick. Can't do that anymore. Yeppie!
Dinner- Ramen. (bad choice too but I have to go grocery shopping. Got home late and I was hungry so I ate whatever there was.)
Water, water, water

I was gone all day. I went to church in the morning. Then to visit my mother in law and we went shopping for Christmas together. I guess walking around was part of exercise. Not intense but a little bit counts right. When I got home at about 7:30pm I had a headache and felt nausea from the cookie I ate so I did not work out. I know excuses are not accepted by I truly felt sick. I also had to bake a cake for my friends birthday tomorrow, get my daughter in the shower and brush out her nightmare of hair :). Tomorrow I will do double work and be back on track with my eating. I will do some abs before I go to bed. I get really restless when I don't workout. I know I have to be consistent and I hate missing workouts. UGH! :| grrr!

Final Thoughts:
I had a good day today. I enjoyed spending time with my mother in law and daughter. We went to put 2 Wii's on layway for christmas. My daughter gets one so she was soooo excited. I bought myself a new blouse for my interview on Tuesday and a pair of cute black boots from my fav guy...steve madden. I can't wait to start working. The last two years have been really unstable for me with my employment. I do not like not working. I have always been so independent. I have been working since I was being without work it tough. Although I am grateful for having this time off to spend with my daughter and also to focus on healing my heart....I can't wait to go back to work. Wish me lots of luck and say a prayer for me. Good night!

Saturday, October 17, 2009

Flip the Switch- Turn your motivation on.

I recieved this article in my GET FIT NEWSLETTER. I did not write it. I am sharing it because I found it very helpful. Enjoy and let me know what you think!

Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight?

They make it seem so easy to achieve and maintain results. What do they know that you don't? When you boil it down, the answer is quite simple.

The missing link between you and your ideal body is good old motivation.

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you're genuinely motivated?

Motivation will tell you to get out of bed for an early workout.
Motivation will nag you to put down the doughnut.
Motivation makes passing on fries a reflex.
Motivation makes a sweat drenched workout exciting.
Motivation constantly reminds you why you do what you do.
If your motivation levels are lacking, read the following four steps to turn on your motivation.

Step #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you'll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators...

I want to have more energy to keep up with the kids.
I want to improve my health through weight loss to extend and improve my life.
I want to lose 15 pounds before my vacation.
I want to restore my confidence to wear sleeveless shirts.
I want to regain my figure to impress and attract my significant other.

Step #2: Make It Official.

When you write something down it suddenly feels official, doesn't it? Write down your motivator for getting into great shape, and post it where you will see it often - next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Step #3: Be Practical.

It's game plan time. You know what you want, and now you need to map out exactly how you'll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won't stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you'll be more likely to stick with it. Also choose an exercise program that you enjoy - don't force yourself to jog everyday if you hate jogging.

Step #4: Call For Backup.

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you'll be surprised how supportive most people will be. By being open about your goals you'll likely be an encouragement to others to make healthy changes in their own lives.

The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

I recommend this program. It has done wonders for so many people and incorporates the items above. Take the next step right now!

Plan Ahead
Halloween is right around the corner, and candy seems to be everywhere. Most people use the holiday as an excuse to purchase their favorite treats, and end up eating far more of it than they should. Break out of the weight gain cycle by saying no to candy this year. There are plenty of non-edible treats that you can purchase for the kids, or stick with healthy treats like boxed raisins. By taking a minute to plan ahead you'll save yourself from countless calories.

Easy Homemade Lentil Soup
Few things are as comforting, on a brisk autumn day, than a bowl of hot lentil soup. This recipe is surprisingly simple with 5 minutes of prep and a cook time of just 30 minutes. Serve for lunch or dinner with a piece of hearty whole grain bread and a salad.
Yield: 12 Servings

Here's what you need...

7 cups water
2 1/2 cup dried red lentils
1 large onion, minced
1 teaspoon turmeric
Large pinch of cayenne pepper
4 tablespoons fresh lemon juice
1 teaspoon ground cumin
Salt and pepper
Combine water, lentils, onion, turmeric, and cayenne pepper in a large soup pot and bring to a boil. Reduce heat, partially cover, and simmer until lentils have disintegrated, about 30 minutes.
Stir in lemon juice, cumin, salt and pepper to taste.
Nutritional Analysis: One serving equals: 148 calories, .8g fat, 25g carbohydrate, 6g fiber, and 11g protein.

Strategies for Staying on Track Over the Weekend

I recieved an email today with some really cool articles I wanted to share. Below is the email I recieved it was written by Kim Lyons, Co-Trainer on The Biggest Loser. Enjoy! I will post another blog with more info I recieved.

Strategies for Staying on Track Over the Weekend

- By Kim Lyons, Co-Trainer on The Biggest Loser, Best Selling Author, and
YOUR Very Own Fat Loss Coach

I've often receive feedback from my clients who really struggle with staying on track over the weekends. One reason weekends are so difficult is because most of us fall out of our regular daily routines.

People go out to eat a lot more often over the weekend, and there are often parties and other social gatherings that often times don't include the healthiest food choices. Sound familiar?

You can still have fun without sabotaging all your hard work. The key is to strike a good balance between effective, so you get good results, and enjoyable so that you'll stick with it in the long-run … and to plan this "effective/enjoyable" balance a head of time.

Following are some good tips and strategies for the weekend. Keep it with you - in the car, on your fridge, in your purse - wherever you go.

1.) Keep a water bottle with you. This will serve as a good reminder to continue drinking water and will help you stay hydrated, prevent you from becoming too hungry, as well as help you resist the temptation to reach for a soda or sugar-packed beverage.

2.) Set some "weekend specific" goals that you'd like to accomplish, such as three cardio sessions for at least 30 minutes each.

3.) If you plan on being on the go, put together some healthy snacks in convenient places, such as the glove compartment of your car, your purse, or gym bag. Cut up vegetables and put them in zip lock bags. You might also put some peanut butter, cottage cheese, or humus in small containers as well.

This way you'll always have a healthy, convenient snack ready to eat whenever you start to feel hungry. This also helps to keep energy level up, your metabolism working efficiently, and will help you from getting so hungry that you lose control and make unwise food choices later in the day.

4.) Load up on vegetables first. At almost every social gathering there are vegetable trays and other veggie options. Eat a good size portion of these first before you tackle the potluck or buffet line.

Unless they’re fried or drowning in dips or dressings, you simply cannot go wrong with vegetables; and if you eat these first and/or make sure they make up a large section of your plate, you'll do very well.

5.) Find someone to hold you accountable on Mondays. You are more likely to
resist temptation and stay focused if you know you have to report to your “accountability partner”.

6). Get snacks ready and placed in convenient locations. Also, plan a head before going
out to eat. For example, almost every restaurant has their own website that includes their menu. Go through it in advance and search for the healthiest, yet still enjoyable, option you can find and then commit to sticking to the plan.
7.) Many people plan "cheat meals" on the weekend, and that's fine, but don't allow yourself to get carried away.

Often times people use "all-or-none" thinking, meaning that if they are going to go out to eat and get a burger, they decide they might as well get extra cheese, fries, mayo, soda, etc …. when they could still enjoy the burger, but strike a healthier balance without going crazy.

Instead, ask for your burger without cheese or mayo, have soup or salad instead of fries, and have a diet soda or water to drink. And ask the waiter to bring your salad first and to go a head and box up half of the burger. This way you'll begin getting full with the salad and the first half of the burger will be more than enough.

And whenever you feel you've "cheated," don't worry about it. Enjoy it and then get right back on track. Far too often people say, "I'll just enjoy myself now and then start over on Monday."

Instead, have a "modified cheat meal" by ordering what you want, but make simple,
small changes to eliminate the unnecessary unhealthy extra's, and then get right back on track with your healthy, planned eating.

With the right mindset and a little extra effort and planning, you can turn weekends into an enjoyable experience, and still take steps towards achieve your goals.

Your fat loss coach,

Kim Lyons, BS, CPT
Best-selling author of Your Body, Your Life
Co-trainer on The Biggest Loser

Day #19

Daily Thoughts: My body is a miralce. I am a living, breathing manifestation of God's power and glory. Every part of me has been designed by God. I am God's handy work.

Food Journal:
Breakfast- egg whites w/ cheese and salsa, and a hash brown
Snack- granola bar
Before work out snack- plum
Lunch- fish and rice (Lean Cuisine) 1/2 granola bar
Dinner- Chicken fajitas, pinto beans, 1 tbsp of guacamole and pico de gallo, sour cream, and one mini flour tortilla, a few chip with salsa (Frm Baja Fresh, pic below)

Workout Journal:
40 minutes cario (Turbo Jam- Cardio Party)

Final Thoughts: I did great overall today. I do need to learn to stop eating when I am full. When I was half way done with my dinner I was already full and should have stopped. But instead I took a small break and then proceeded to eat it until it was gone. Not good. I am going to start working out twice a day starting Monday. I am also going to change my diet. I am shrinking my tummy so I need to modify my diet some more and become more strict. I will not be too hard on myself but I do have a goal of losing atleast 15 lbs by my birthday on December 11th. I plan on going to dance salsa and want to look fabulous in a new sexy outfit. Of course I will have to post pics. :b

Friday, October 16, 2009

Day #18

Daily Thoughts: God's grace and mercy are never ending. Never underestimate God's power. Just when you think you can't take it anymore....He steps in and reveals His power.

Food Journal:
Breakfast- Eggwhites, cheese and salsa
Snack- Lean Cuisine Pizza
Lunch- soy patty with salsa, two corn torillas and salsa (my stomach got so bloated and sick. That is a reaction to the corn. I have to stay away from it..yuck)
Dinner- chicken kabob with mushrooms, onions and peppers and rice (dinner with friends) pina colada (yummy treat, I had this instead of dessert)
4 grilled chicken wings (jamacian jerk chic...very spicy and good ;b)
sweet treat melt down- I ate half of a mini soy ice cream sandwhich, I was craving a sweet treat when I got home.

Workout Journal:
Toning 40 Minutes (Turbo Sculpt)
Abs 18 min (Turbo Jam- ab workout)

Final Thoughts: I am so grateful for the good friends that God has blessed me with. It is so liberating when you have good friends you can discuss anything with and even though you may have different views you are accepted and loved the same. Today was a great day. I am so thankful to God for His grace and mercy.

Thursday, October 15, 2009

Day #17

Daily Thought: Live life to the fullness. Hold no grudges and embrace those you love everyday.

Food Journal:
Breakfast- protein shake, hashbrown
Lunch-fish and rice (lean cuisine)
went to Sam's Club and while there I sampled some popcorn, sw chic soup and sandwhich
Dinner- roasted chicken breast and green beans
Dessert- soy ice cream sandwhich
Munched on Chex Mix
Water, water and water
Ice tea

Workout Journal-
Rest Day

Final Thoughts: Today was a great day. I went to visit my aunt in the hospital and she opened her eyes more this time. I had to wear a gown and gloves when I went in to see her. This may be a rough time but I am so at peace with God's will. I know that God can perform a miracle. Nothing is impossible for God. Sometimes He allows things to come into our lives to teach us a lesson and to awaken us to truth. I truly believe this is what He has done to my aunt. It is time out for the games...God has a plan for her life. I know He is teaching me a lesson thru this situation as well and my heart is open to recieve it. :)

Wednesday, October 14, 2009


Another sweaty workout! Woohooo. This is the only time I like to sweat. :)

Daily Thoughts: "The journey of a thousand miles begins with one single step". Each step we make in the journey of weight loss leads us to a greater goal. We must focus on the little steps and not just the overall picture. It can become overwhelming and at times discouraging when our goals look so far off. If we can stay present and enjoy each step of the journey we will definitely arrive at our destination. Not only will we achieve our goal but we will also have joy along the journey. It won't be a sacrifice or a "diet" that we can't wait to be done with but it will be a learning experience in which we can gain wisdom and inspire others. Stay on course and focus on each individual choice you make. Your success is in your hands.

Food Journal:
Breakfast- apple jacks, non fat lactose free milk
Snack- a couple of veggie chips
Lunch- enchilada w/ rice and broccoli (Lean Cuisine) ,granola bar (Broccoli does not come with it. I add it so that I can fill up on fiber and be more satisfied. The meal was only 270 calories so I could afford to add some steamed veggies. Broc is also great for my metabolism according to my blood type."o")
Snack- crackers, mozzarella cheese, turkey breast
Snack- Chex Mix
Dinner-flat bread chicken club

Workout Journal: 40 min toning (Turbo Sculpt) 40 min cardio and stretch w/ weighted hand gloves for higher calorie burn (Turbo Jam)

Final Thoughts:
I did great today and worked out very hard. I enjoy the workouts I do because they target every major muscle group and work them simultaneously for a maximum calorie burn. For example if we are doing bicep curls we are also doing lunges. If I am doing squats I am also working the shoulders at the same time. This is a very effective way to sculpt the body and achieve a great fat burning workout. It is also a great way to do a whole body workout in a short period of time. I will try to post parts of my videos so you can see.

Tuesday, October 13, 2009

Day #15

Daily Thought: I am very grateful for all that I have. I am thankful that even though my outward circumstances might not be ideal I have a positive outlook. Perception is everything when going through rough times. It's kind of crazy because I am so used to be histerical in my mind when I am going through a tough time but lately I have been calm. I know one reason is also because I am working out and that helps alot with your stress. I am also exercising my spirit on a daily basis. Just being thankful for what I do have and not focusing on what I don't. Everything I need for this moment is within me. I have the power to overcome everything with God's strength. I am so grateful today for God's love.

Food Journal:
Breakfast- 6 eggwhites, light cheese and salsa (yes old faithful :)
Snack- raw almonds (while waiting for my car's oil change I was staring at the vending machine but instead of caving in I pulled out my emergency bag of almonds out of my purse :) yeah me!
Lunch- flatbread chicken club (Lean Cuisine)
Dinner- Sesame Chicken with Noodles and green beans (Lean Cuisine)
Snack- corn tortilla quesadilla w/ salsa (craving)
During my daughters soccer practice I had a warm pumpkin spice cappucino (1/2 of a medium cup)(It was very cold so I wanted something to warm me up. I am not used to drinking sugary drinks so this was too much for me.)
water, water, water

Ok if you notice I have been eating a lot of Lean Cuisine which I normally don't do because of it being processed frozen food. I prefer knowing what is going in my food and making it myself. But since my budget has been tight and they cost $1.50 right now I have been stocking up. Another reason I buy them is portion control and because I can keep an eye on my calorie intake with them. They also give me variety and let me enjoy some of my favorite foods without all the calories like pizza and chinesse food. So for right now they work for me. Once I have more discipline and have shrunk my tummy I will not eat them as much.

20 minutes kickboxing
20 minutes Zumba (dancing)
5 minutes Yoga balance poses (very good for the core and it makes you sweat too :)
I am very proud of myself because I almost missed todays workout but I became restless because I did not want to miss out. I watched the Biggest Loser and then got up to do my workout. It was 10pm. wooohooo! There are no more excuses. I have to get it done no matter what. Of course unless I am really sick or have some kind of emergency. But since that will not happen I will stick to my goal everyday. I even said okay I will just do 20 minutes since it is late but I did 40 minutes. Yep I did! Great huh? *high five to self*

Final Thoughts:
So today was a great day naturally and spiritually. I feel wonderful because I see how much I have grown. I see how I am now in control of my emotions and I've learned to become disciplined and focused. God says obedience is better then sacrifice. It is better that I desire with my heart to be diligent then to force myself to do it. Long term achievements and goals are only obtained when you have learned to be disciplined. Such as weight loss, anyone can lose weight but can they maintain a healthy lifestyle for the rest of their life. I chose to be obedient and disciplined so I can live a long, healthy and prosperous life according to God's word. It is His desire for all His children and I want Him to be pleased with me. I want to hear Him say "well done thy good and faithful servant".

Monday, October 12, 2009


Daily Thought: I had a very eventfull day and I had to stay positive. I tried to start my cleanse today and did okay but had problems because I was not home all day.

Food Journal:
Breakfast: Chocolate Soy Protein shake with frozen berries and a banana
Snack: Vanilla Soy Protein Shake
Snack: trail mix granola bar (got stuck at the DMV for 2 hrs. I was starving :(
Late Lunch: Asian Grilled Chicken Salad
Dinner: 2 chicken soft tacos
After workout snack: banana
water, water ,water all day.

Workout Journal:
30 min intense cardio with weighted hand gloves (Turbo Jam- Punch, Kick, Jam)
25 min toning (Turbo Sculpt)

Final Thoughts: I didn't really have too much time to reflect today but I am very proud of the day I had. I stayed positive today even though somethings didn't go as planned. I enjoyed time with my daughter and embraced every moment. She hugged me today and wrapped her arms around my waist and said OH mommy you feel smaller. That was a great feeling. Focus! Focus! Focus! I must stay focused no matter what. God is so good and I am thankful to Him for all that He been to me.

Sunday, October 11, 2009

Day #13

Daily Thoughts: God is not slack concerning His promises. I can not be slack concerning the promises I have made myself and God.

Food Journal:
Breakfast: Banana and water (late for church, had to grab and go)
Lunch: 5 Grilled chicken breast strips, a few fries (maybe 5)
Snack: 4 crackers with turkey breast deli meat, 6 almonds
Snack: 2 cups apple jacks w/ Fat free lactose free milk
Dinner: fish, rice and green beans (lean cuisine), cup of juice (very rare:)
Hunger hit me late a night; I snacked on a small apple, almonds and a few crackers.I guess my metabolism is speeding up with the weight training. I will drink a protein shake at night to try to eliminate the late night hunger and cravings.
water, water, water

Workout Journal:
45 min cardio (Zumba)

Final Thoughts: I had a wonderful day overall. I ate well and worked out. I also exercised my spirit. Church was amazing today. God is definitely GOOD and rewarding my diligence and obedience. I will start a small cleanse tomorrow. My food intake will be pretty strict for the next 3 days. I plan on doing this to give my digestive tract a break and help eliminate some waste. Cleansing also helps reset your metabolism and fire it up. I need plenty of prayer...LOLLL! :)

Saturday, October 10, 2009

Strength Training

Many women steer away from strength training for many reasons. Some believe they will become bulky or gain weight. Strength training is actually a very important part of an overall healthy body and lifestyle. There are many wonderful benefits attributed to strength training. Some of which are listed below. Please remember that I am not a fitness perfessional. All the information I give and provide is either from my personal experience or from information I obtained from reading books or websites dedicated to the subject. It is very important that you do consult a physician before you beginning any exercise routine.

The following information was obtained from the following website:

1) Increased Metabolic Rate - Here is one of the most important benefits of strength training for women. We always want to discover the secrets to weight loss... well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.

2) Increasing and Restoring Bone Density - Strength training prevents and fights osteoporosis. Read the entire report on strength training benefits for osteoporosis by visiting the above website.

3) Increased Lean Muscle Mass - Note: You will not get big and bulky by strength training! You simply do not have enough testosterone in your body. Yes, if you train for hours and hours and dedicate your life to becoming a bodybuilder you can bulk up.

But simply lifting weights as part of a regular strength training routine will not cause women to bulk up. With that said, for every pound of lean muscle mass that you have, you burn 35-50 calories per day!

If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day! This is one of the biggest benefits of strength training for women.

4) Injury Prevention - Strength training strengthens our muscles and tendons. The stronger we are the less chance of an injury. This is especially important as we grow older. The benefits of strength training for women and men are highly touted for injury prevention.

5) Improved Balance - Especially important as we grow older. Strength training builds a strong foundation. Strengthening our legs and core section means an increase in overall balance and coordination.

6) Decreased Risk of Coronary Disease - Strength training can reduce your blood pressure. It can also decrease your cholesterol levels. These benefits of strength training for women alone are a great reason to begin your program today. Heart disease is one of the highest (if not the highest) killer of women in America every year.

7) Aids in Rehabilitation and Recovery - Strengthening the muscles around our joints is one of the best ways to prevent and recover from an injury. For example, the best way to recover from a knee injury is to strengthen the quads and calves.

8) Enhanced Performance in Sports, Exercise and Life In General - The benefits of strength training for women all boil down to one point- a better overall quality of life. We can perform our favorite activities with more ease and less pain. We are able to increase our health and mental state from a regular strength training routine.

9) Aging Gracefully - With less falls and less injuries we are able to age gracefully. Our lean and toned bodies create a warm and strong persona. Strength training is a major factor in aging well. Enhancing our muscles and reducing body fat are prime ways to prevent sagging body parts too ;)

10) Feeling Better and Looking Better - I don't think it is much of a secret that we all want to look great. We are all searching for ways to look young. Strength training is a vital part of a fitness routine.

Strength training has been shown to increase our muscle tone, decrease body fat, and so much more. A toned body is but one factor to looking great. The other is purely mental. There are so many positive mental benefits of strength training for women. We feel accomplished, secure, and strong after a strength session.

Day #12

Daily Thoughts: Let no one stand in the way of what God has promised you. Remember that all things are possible with God. If you get of track just refocuse and press forward again. A set back is not a failure it's just an opportunity to overcome again. No matter what may come your way keep moving forward and never look back.

Food Journal:

Breakfast: 3 egg whites, lite cheese and salsa (as you can tell this is my favorite)
Lunch: All beef hot dog (have been craving this for awhile) couple spoons of frozen yogurt
Snack: a few raw almonds
Dinner: Fish with Rice (lean cuisine)
After workout snack: small apple, raw almonds
water, water, water

Workout Journal:
45 minutes of cardio (Turbo Jam)
30 minutes of toning

Final Thoughts: I had a late workout but managed to stay focused and get it in. My knee has been bothering me today due to some weighted lunges I did on Thursday. I did some squats today but stayed away from the lunges to give my knee a chance to recover. No matter what I have to stay focused and keep moving forward. Consistancy and diligence will pay off in the long run. It is a marathon not a sprint.

Friday, October 9, 2009

Day #11

Daily Thoughts: Lately I have been feeling a little emotional and hormonal. I can tell by the food I am craving. I am still doing good considering some of the things I am going through. Today I had a tummy ache due to a cleansing I did last night so I wasn't up for working out. I will do extra work on Saturday and Sunday. I am still grateful for each day no matter what it brings. Each day I am learning about myself and God. Even though things are kind of crazy I am having to learn how to stay composed and focused. I am proud of myself because I can see my spiritual maturity and self control during this trying time in my life. You can't lean on your own understanding you must trust in God with all your heart. He is my rock and my source of strength.

Food Journal:

Breakfast: 3 eggwhites, lite cheese and salsa
Lunch: grilled chicken panini (lean cuisine)
Snack: 1 mini buffalo ranch chic sandwhich
Ooops: 1 halloween sugar cookie
Dinner: Apple jacks with low fat milk (wasn't really in the mood for food) 1 cup spanish rice.
water, water, water

Workout Journal:
No workout

Final Thoughts: God is good all the time. Trust that you are exactly where God wants you to be and that He is working all things out in your favor. LIVE BY FAITH, NOT BY SIGHT!!!

I need to get back on track with my eating. I plan on preparing my food and snacks a week ahead of time so there is no room for excuses. I plan to be very strict on my menu for the next couple of weeks. I need to retrain my taste buds and eliminate my refined suger intake. The only sugar I can consume will be fruit.

Thursday, October 8, 2009

Day #10

Proof that I had a very intense workout today. That is sweat on my face...LOL!

Daily Thoughts: The good, the bad just keep pressing towards the goal.

Food Journal:
Breakfast: PB&J sandwhich
Liquid Life Vitamins
Lunch: Chicken Flatbread Sandwhich (Lean Cuisine)
Snack: Fish and rice (Lean Cuisine) I was really hungry I had a hard workout
Dinner: Chicken Enchiladas Suizas and rice
Dessert: halloween sugar cookie
Water, Water , Water
Before Bed: Cup of warm green tea

Workout Journal:
40 min high intensity cardio (Zumba)
40 min toning /used heavier weight today (Turbo Scult)

Final Thoughts: Keep focused on the goal. It has been really rough the last couple of days dealing with some family issues but I am doing good. I need to do a cleansing and will start that next week. God is still good and His mercy endures forever.

Wednesday, October 7, 2009

Day #9

Daily Thoughts: Today was a very emotional day for me. I had a very tough morning. I received some not so good news about my aunt last night. I kind of became a little scared thinking about my own health. Nothing is wrong with me that I know of but I realized how fragile life is. It is so important to take care of yourself and not abuse your body. Death is not something I have ever had to think about really and it was a little unsettling for me today. I really tried to not emotionally eat. It was a little tough but I made it through. Prayer is an amazing and essential thing in life. I praise God for His unselfish love that helps me endure all things.

Breakfast: 4 egg whites with soyrizo, 1/2 a slice of zucchini bread, water
Lunch: mini buffalo ranch chicken sandwhichs from Jack in the Box (not a good choice but I wanted them)
I had a chocolate chip cookie while visiting my grandma
Dinner: grilled chinesse chicken salad, ice tea
I small scoop of vanilla bean ice cream just to taste.

No workout today. I was not home all day..I was out visiting my aunt and grandma.
I will do cardio and toning tomorrow to make up for missing today.

Final Thoughts: I didn't eat too well today but why beat myself up about it. I ate somethings I really enjoyed and tomorrow is a new day. We all have one of those days sometimes :)

I did lose 3 lbs. in a week. That means I did some hard work last week. I can't get comfortable though. I have to keep pushing and stay focused.

Tuesday, October 6, 2009

Workout For Your Soul

It is so important that we learn to workout our souls as well. We can not just focus on the physical body. We must also be aware that the spirit is in need of exercise. We must detox and refuel by connecting with our source of Being. No matter what you choose to name it...God, Spirit, Creator or whatever it is important to focus your energy on it. This is so important in my life. I would not be where I am today or be the person I am today if it were not for the years of prayer and meditation that I have done. This does not need to be a scheduled ritual. It can be a 5 minute walk during your work day just to clear your mind and be grateful for your life. Without a word your spirit can say so much. I find it so fulfilling and powerful to just sit in my room, close my eyes and listen to my breathing. To focus your attention on the miracle of your body functions is an amazing and empowering thing. Many times after I workout I was just sit still and feel my blood flowing and my heart pumping. I give God praises for creating this miracle that has carried me through life.

Day #8

Daily Thoughts: Stay focused! I am feeling great about my progress this far. I know I have a long road ahead but each step brings me closer. I must focus on the significance of every step not just the overall goal. Each individual accomplishment is a reason to celebrate and be proud of myself. Thank you Lord for the strength you give me each day to press on.

Food Journal

Breakfast: 4 egg whites, lite cheese, a slice of whole wheat bread with PB&J
Snack: veggie chips
Lunch: butternut squash ravioli (Lean Cuisine)
Snack: granola bar
Dinner: baked chimicanga with lean ground turkey meat and 1 cup of spanish rice
Dessert: slice of zucchini bread (not wonderful but I wanted it, hey it's better then chocolate cake...LOL)
Lots of water! Can't live without to have it all day long :)

Workout Journal

40 min cardio (Turbo Jam)

Final Thoughts:
I was kind of roughed up emotionally today because I got some bad news about my aunt. I caught myself going for food but had enough strength to put the food away and control my emotions. Everyday we must make the conscious decision to take control of your thoughts and not fall victim to our circumstances. I am proud of myself for doing so and overall had a wonderful day.

Monday, October 5, 2009


On my journey of weight loss I have also realized how much meditation is a very important tool. Whenever I feel an urge to eat something that is not very healthy I try to meditate and remember what I am trying to achieve. This even works when I am not feeling like working out. I visualize the end result of my labor. It is important to create a picture in your mind of what you would like to look like. The word of God says that as a man thinks so is he. I often stand in the shower and picture my body lean and muscular the way I want it. The more I can create this positive image in my head the more my body will become obedient in order to achieve that goal. The mind is a powerful tool in the overall transformation of your body. You must visualize yourself strong and powerful. We can't focus on the areas that disgust us or disappoint us. We must stay positive and praise ourselves for the results we have achieved this far. We might fall of the wagon but don't focus your energy on the negative because you will create more of it. Shift your energy and you will definitely change your body. Remember weight loss is more then just about your outward appearance. It is often a reflection of what is going on deep down inside. To achieve a successful long term weight loss it has to be about the body, mind and soul transformation. If your emotions are not in check then more likely then not you will resort back to your old patterns of eating. This may not be for everyone but for a lot of people it is. So try to add meditation and prayer in your weight loss program. I know it is essential in my journey. Try it and let me know what you think.

"Strong mind=strong body"

"Exercise your mind and your body will follow"

Things I use at home

I just wanted to share some of the things I use at home to workout.

Here are the dumbbells that I love so much. You can adjust them from 5 lbs to 25 lbs. I use them for everything from biceps curls to lunges. You can also do sit ups on a workout ball and use the weights overhead for extra resistance and toning in the abs.

I also use resistance bands which help create long lean muscles. They can also be used to help achieve better flexibility.

I also do ZUMBA. Zumba uses Latin and international rhythms to sculpt and tone your body. This is a amazing party like fitness program that you don't want to miss. I love Zumba so much that I became an instructor. Check out the website and see why millions of people have "Ditched the workout and joined the party!

For the agressive side of me I also enjoy doing Turbo Jam. I love kickboxing and find this program to be really fun. It incorporates fitness and dancing to give you an overall total body workout. Check out the Beach Body website to get more information about Turbo Jam.

Be advised that I am not a fitness expert nor did I create this blog to give advice. I just wanted to share my journey and share some of the things I love that have worked for me.

Day #7

Daily Thoughts: Love the body your in. My body is more then what I see in the mirror. It is a miracle from God. I have carried life within me. Only God knows what I am capable of so who am I to say that I can't achieve greatness. My job is to be diligent in my pursuit and let God lead me by His spirit.

Food Journal

Breakfast: 4 Egg whites, lite cheese with salsa, one piece of whole wheat bread with peanut butter and jelly.
Snack: (during trip to the mountains) veggie chips, almonds and apple sauce
Best friend made brownie for our trip. I had one little piece. I got a headache due to the sugar. It's funny how your taste buds change and you really don't crave what you used to.
Lunch: squash ravioli w/ veggies (lean cuisine)
Dinner: spaghetti with lean turkey sausage/ small serving (not too hungry but had to eat to keep my metabolism going)
Dessert: granola bar (made with brown rice..I am allergic to oats so this is a great healthy alternative.)
Water, water and water

Workout Journal

Mountain Hike (very hard on the breathing due to high elevation)
Toning (Turbo scult)
Ended my night with prayer and meditation. Meditation is so important for fighting off temptations. I love it! Praise God.

Final thoughts:
No matter what may come my way I am the navigator of this ship. I can choose to go through the storm or around it. I chose to go through it.....the resistance only makes me stronger. I am proud of myself today for following through with my workout even though I had a headache all day. I took some pain medicine and did my workout. Yeah me!! Great job! No excuses. Note: It is important to listen to your body and take a time out if you need to. In this case I knew what the headache was attributed from and I was able to manage it and still work out.

Diet thoughts: I need to eat less carbs. I have to cut my carbs off after lunch. Doing good so far but just need a little tweaking to get faster results. It's not about's about moderation.

To begin a new healthy lifestyle :Eat a little bit of the things you enjoy and once you start getting more disciplined you can start tweaking and weeding more things out. Don't be so hard on yourself or you will sabotage your weight loss. It is a marathon not a sprint. Consistancy and dedication are key!

Sunday, October 4, 2009

Day #6

Daily Thoughs: Love the body your in. I am beautiful because God created me. I was made to be awed and respected. I am God's marvelous works.

Food Journal:
Breakfast: off to church didn't have time to eat. Running late :(
Snack: granola bar
Lunch: (lean cuisine) chicken, bacon, ranch flatbread and lite ceasar salad
Snack: Yoplait light cherry cobbler yogurt
Dinner: Turkey smoked sausage with onions and broccoli
Sweet snack: plain cheerios 1/2 banana
Water, water and green tea

Workout Journal:
Cardio 40 minutes (turbo jam-Cardio Party)
Abs (15 Ab Jam)

Final thoughts: God is good. He loves me no matter what I look like but it is my reasonable service to Him to take care of my body. I am learning to accept myself and love myself. I can look at myself and say "you are beautiful" not in a vain, superficial way but honoring God for what He has created. God created me and His works are marvelous. I am marvelous. Thank you Lord for your marvelous works.

Saturday, October 3, 2009

Day #5

Food Journal:

Breakfast: egg whites, a piece of whole wheat bread and 1/2 banana
Lunch: (lean cuisine) fish, rice and broccoli and salsa
Treat: mint chocolate chip ice cream (my favorite ice cream)
Dinner: turkey burger, tater tots, 1 Tbsp baked beans, I Tbsp mac salad and cup of green tea
Late night snack: leftover tater tots....ooops :(

Workout Journal: No workout. Rest day. Did walking at the park.

Final thoughts: We have to indulge in our favorite treats sometimes. The key to long term weight loss is to eat in moderation not deprevation. Today was a great day!

Friday, October 2, 2009

Day #4

Daily thoughts: Life is a gift. If God loves me and I love Him then I have to love myself. All that I do must be unto God. Taking care of myself is not about vanity. It is about presenting my body unto God that He may use this vessel to fulfill His will without hinderance. Detoxing your body and mind is essential in the journey of total body transformation.

Food Journal:

Breakfast: Egg whites w/ salsa, a piece of whole wheat toast with lite mayo
Snack: Yoplait lite yogurt (pineapple upside down cake flavor) YUMMMY!
Lunch: Lite ceasar salad w/ lasagna and a small banana
Dinner: fish, rice, broccoli and green tea

Workout Journal:
45 min sculting video (turbo Scult)
30 min cardio (Zumba)

Day #3

Today's thoughts: Think about the way your body feels when you exercise and eat properly. Worship God in spirit and in truth. Present your body a living sacrifice.

Food Journal:

Breakfast: egg white omelette with lite cheese and salsa
Liquid life vitamins
Snack: Chocolate protein shake w/ frozen fruit
Lunch: soy patty quesadilla with salsa
Snack: peanut mix (1/2 cup) :( peanuts made me feel sick...yuckie!):
Dinner: Lasagna
Dessert: non gluten chocolate cake (yummy but I got a headache from the sugar...won't be eating that again.)
water, water, water

Workout Journal:
45 min cardio with weighted gloves (turbo jam)
20 min abs (ab jam)

Final thoughts: There is such a feeling of accomplishment when you finish a great workout. I am learning to accept myself and be proud of myself. It is important to praise yourself and tell yourself how proud you are of yourself. We often find it easy to criticize ourselves but hard to praise ourselves. Change only comes when you shift your energy to positive. Even if you fall of the wagon still give yourself credit for the things you did accomplish. It is about endurance not sprinting.