Friday, April 20, 2012

Thursday, April 12, 2012

Is Sugar Toxic?

I saw this video posted on Black Girls Guide to Weight loss Blog and found it to be fascinating.  And, thought it would be great and very informative to share with you.

Saturday, March 31, 2012

The scale is no longer my "Frienemie"

It is so typical of me to take a negative situation and turn it into a positive one.  And, that is what I did when it came to the scale.  Up until last week I considered the scale as my "frienemie".  It was my BFF when the numbers on it were moving downward and my worst enemy when ever it didn't.  I soon realized that the scale was actually my friend, my own personal live-in trainer and, a great weight loss tool ever invented!  (Well maybe I won't go that far) LOL.

A few weeks ago I got very emotional because it felt like I was giving it my all but the scale hadn't move in a month.  Well that has all changed and the scale is definitely moving again!! :-)  I no longer allow the scale to take control over me in a negative way. Today,  I absolutely love and look forward to getting on the scale daily or weekly now.  It allows me to see if my weight loss plan is working or not. When the numbers on it aren't moving or steady creeping up (within a two week time frame), I know it is now time to change it up and take it to the next level.    Not only does it tell me when "it is time to change it up" but also "keep it up you are on to something" (like these last two weeks) or (hopefully soon rather then later) "it is now okay to cry and jump for joy, you have reached your goal!!!" :-)

I hope my experiences and now new understanding of the scale could better help you to reach your goal!! :-)

Best regards,

Keiyana :-)    

January 2012 
February 2012

Today, March 31, 2012 (-20 lbs)

Sunday, March 25, 2012

Article: Interval Training for Weight Loss and Fitness

by Maia Appleby
The theory behind interval training is this: By mixing bursts of high intensity work with low intensity periods of recovery, you’re overloading both the aerobic and anaerobic systems at the same time, getting the benefits of both aspects of training simultaneously. You can realistically get a complete workout in thirty minutes with interval training.
How is it done?
Begin as you would on any other day. Start at an easy pace and gradually increase your heart rate for at least five minutes. You can monitor this by taking your pulse for fifteen seconds and multiplying it by four or using a heart rate monitor When you’re sufficiently warmed up, you’re ready for a burst of high intensity work. If you’re on a treadmill, break into a jog or a sprint, depending on what “high intensity” means to you.
During the high intensity periods, you’re decreasing your body’s ability to exchange oxygen and carbon dioxide. You begin to feel the “burn” as your body eliminates lactic acid (a toxic by-product) and your muscles begin to lose their ability to contract. You wouldn’t physically be able to maintain this level of intensity for long.
When you begin to wear your muscles out, decrease the intensity level to something that you could maintain for a longer period. Don’t slow down so much that your pulse dips too low, though, or you will lose the aerobic effect completely. Now, you’re in the “active recovery period”. Your body’s ability to exchange oxygen and carbon dioxide increases and it can deliver nutrients to your muscles. The burn goes away and your breathing and heart rate slow down slightly. You have completed one cycle.
Repeat this process of maxing out and recovering your anaerobic system for at least thirty minutes. The high intensity periods should be shorter than the active recovery periods, especially at first. You might walk for five minutes and then run for one when you begin to introduce your body to this type of training. As you become more adept, increase the time you spend in high intensity periods. Forcing yourself to sustain long periods of high intensity activity is dangerous, so do use caution and work yourself up gradually.
Why is it good? Here are four reasons:
  1. It saves time. If you normally spend an hour and a half in the gym following the traditional sequence, you’ll work yourself just as hard in 45 minutes with interval training. Finding time to exercise is a big problem for (I dare say) most people. Here’s a great solution.
  2. It’s a great way to get beyond a plateau. I’m by no means claiming that interval training is better than the traditional, tried-and-true warm-up, weight training, cool-down sequence, but when you stop seeing improvements in your physical condition, it’s time to do something new and different. Throwing a couple days of interval training into your exercise regimen each week tells your body that it’s time to get over the plateau and make additional progress.
  3. It combats monotony. Once a routine gets boring, you might decide to do different weight lifting exercises or change around your aerobic activities. You might stop using weight machines and switch exclusively to free weights. Interval training can help you during the transition period between one exercise program and another. It’s fun, and the time flies by during each session, because you’re working in cycles of high and low intensity work instead of spending a long period of time at any one activity.
  4. It’s easy! You can do an entire workout without moving from one spot. You set your own rules, using your body’s cues, so you feel completely in control of the workout. There’s no counting involved and the time seems to go by much more quickly.
We recommend: The Interval Training Workout: Build Muscle and Burn Fat with Anaerobic Exercise
How can it help me lose weight?
By challenging both you aerobic and anaerobic systems simultaneously, you’re improving your body’s ability to burn calories by leaps and bounds. You’re adding new muscle, which speeds up your metabolism of fat in general. You’re getting an aerobic workout that burns lots of calories. You’re pushing yourself beyond any plateaus that you may have hit doing the same thing over and over again. Your body is becoming a more efficient fat-burning machine.
What activities can I use for interval training?
The possibilities are endless, but the most practical are probably walking/running, other cardiovascular machines like stair steppers, elliptical trainers and stationary bikes, aerobic exercise, water exercise and things like that. You could even incorporate it into jumping rope or a sport like racquetball. If you want to be creative, you can really make fitness fun.
How often should I do it?
If you’re a beginner, throw in one session a week, along with your normal routine. If you’re more seasoned, two or three times a week is great. This is a demanding form of exercise, so use common sense and listen to your body.
When you’re finished with your workout (and you’ll be surprised at how quickly you get out of the gym doing this), your muscles have been taxed in a brand new way and need to be stretched. Don’t skip this part! You’ll feel great when you leave, and your body will thank you by improving its condition to prepare itself for the next time.

Wednesday, March 21, 2012

Never give up!

Recently, I had an emotional break down about my weight loss journey.  I started this journey back in January and felt I was giving it my all.  I had not had a cookie, slice of cake, lick of frosting, spoonful of ice cream at all, until last weekend.  I made sure I worked out at least 5-6 days a week, some weeks 7 days but the scale would not move beyond the already 15 pounds I lost up until last month.  I did realize my clothes were fitting extremely better, I understood muscle weight is more than fat but I wanted the scale to move.  I started to have these crazy thoughts come in my head like, "why do it the right or healthy way, just go on another liquid diet like last year and lose 15 pounds in 2 weeks, why, why, why".  Until, I went to the doctors and came to my senses.

1.  The liquid diet obviously didn't work!  Yes, I lost 15 pounds in 2 weeks but not only did I quit after 14 days, I gained not only the 15 pounds I lost but an additional 13 pounds back (what a waste).

2.  My body must have adapted to what I've been doing over these last few weeks and it was time to take it to another level.

3.  Nothing worth having does not come easy, I must work hard, stay focus, stay dedicated and, most importantly NEVER GIVE UP!!

4.  My visit to the doctor earlier this week I received some exciting news.  I learned my blood pressure in December was 130/80 (within normal range but high normal) was now 110/70 (WOW) that is considered VERY GOOD, almost athletic level which is 105/75 and considered EXCELLENT).

All the above plus more helped me to realize I must keep pushing forward, I will not quit, my body is not only changing on the outside but most importantly inside (my heart).

Here I am on day 81, the longest I have ever committed to any weight loss/ healthy lifestyle change and I have accomplished SO much. (I started off with long walks, that turned into me jogging and, now I am running intervals on 6mph!! That alone is a huge accomplishment for me and the list goes on).

I believe my body adapted to what I did to lose the first 15 pounds (I still have roughly 42 pounds to go) and it is now time to make changes.  I started using weight loss planner to track food log, I increased my cardio's duration, intensity and, decreased my daily calories (I no longer eat every 3 hours, now only the first half of my day I do).  Making those changes the scale already dropped 2 additional pounds, totaling 17 pound weight loss.  I am starting to feel the weight just coming off.

I guess what I am trying to say is Never give up!  I could have easily let those negative thoughts over power me but I didn't!!  I could have given up when the numbers on the scale didn't move but I didn't.  I came to my senses quickly, revisited why I started this journey in the first place, re-evaluated my weight loss plan, made the changes and, guess what it worked!!

Below you will find another great motivating message from JoePaulSpeak's blog.  I hope it is as meaningful and helps you as much as it has for me. :-)

Best wishes,


**(I will upload my March photos on 3/31/12)**


Morning Cup of Joe – Never Give Up

There is a man who lost his job the same year he was defeated during a run to serve in the legislature. A year later, after several attempts, his business failed. Shortly thereafter, his significant other passed away. Nearly a year after that, he had a severe nervous breakdown. This same man would experience over a dozen losses spanning over three decades. His tenacity and ability to stick with it despite his failures allowed him to become the 16th President of the United States of America.
President Abraham Lincoln’s attempts at success was rejected countless times before he finally heard his first YES! It may take you 10,000 times or 10 times to accomplish your dreams; either way, do not give up. We can only imagine what kind of world we’d be living in had he not persevered; the landscape of the world would be significantly different. The secret to his success was that he remained disciplined and committed enough to continue to keep trying until he received a favorable response. This is the recipe for success and exactly what you need to do.
The interesting thing about setting goals is that we really don’t know the exact date we’ll accomplish them; yet it is imperative that we continue to work diligently towards the accomplishment of said goals. Understand that we will never know the exact date that we will win simply because most people give up right before they get the thing they were working so feverishly for. Many people give up because they lack the necessary patience and perseverance required to accomplish any goal. You must stick with whatever it is you are doing, even if it seems like there is no end in sight. Your goals can and will be achieved if you simply choose not to throw in the towel. Quitting will never be an option for a winner.
Don’t give up 3 seconds before the miracle happens.
To The Top!
Joe Paul

Sunday, February 26, 2012

Now Jogging 3 miles

I wanted to share with you my latest accomplishment.  Earlier this month I started jogging again.  I was never the jogger type ever!  But I learned it is a great way to lose weight (fat), so of course I was willing to give it a try.

Two weeks ago I started out only able to jog 2 miles straight on the treadmill and 1/2 mile on the pavement.  Yesterday, for the first EVER in my life I jogged over 3 miles straight on pavement (hills included)!  My husband was very proud of me as much as I was proud of myself.  He jogs with me on the weekend and he sees how hard I tried to jog one mile with him.  But I finally did it!  I didn't quit!  I challenged myself and I did it!!  We can do anything we put our minds to it!  Just keep pushing and believe.

Below I will share with you a picture of me in the beginning of this year in January and me today.

January 2012

Today, February 26, 2012

I still have a long way to go but I am closer today, then I was 57 days ago!  :-)

Whatever It Takes!

Since I started my weight loss journey this year, I had several ups, downs, set backs, forth comings, victories and, challenges. However, I asked myself what is different from this time vs. the many other failed previous attempts.  And, I have one simply answer... I haven't quit!  I usually quit around day 14.  Today, makes day 57 on this journey, I will say it has not been easy at all.  However, I learned through the years and understand, "nothing worth having come easy".

Here is an encouraging message I once read on "JoePaul Speaks! Impoving Lives, One Person at a time!" blog :

Morning Cup of Joe – Whatever It Takes

Sometimes you have to do what you have to do in order to get what you need to get. I’m sure you understand by now and have countless examples confirming this fact and the understanding that nothing comes easy. Well, some things do but that certainly doesn’t mean that they’re worth having. In my opinion, anything that comes easy isn’t worth having. The things we work for, we tend to appreciate a little more.
Sometimes you’re going to have to go through extreme lengths to accomplish a particular goal; if you haven’t yet had to experience this. If you want something bad enough, you must be willing to do whatever it takes to get it. Whatever it is; whatever it takes. At all times, focus on the desired end result. In my lifetime, I have been forced to learn and understand that when the going gets tough, my breakthrough was right around the corner. If things are a little tough right now, hold on because your breakthrough is coming.
Arguably, the toughest part of any journey is neither the start nor the finish; it’s the expedition in between. Remember, you cannot finish if you don’t start; and if you don’t start you can’t win; and if you don’t win we all lose. We are counting on you to accomplish your dreams. Do what you have to do to get what you need to get. It’s already yours!
Without sacrifice and a reasonable amount of calculated risks, you will never know the joy of winning.
To The Top!
Joe Paul

  I hope it is as encouraging for you as it has been for me! :-)