Hey gang!
By now, many of you know that The Bella Fitness Group (BFG)website has officially launched. Thank you for all your support !Please refer us to everyone you know who is interested in getting or staying healthy, active and vibrant. Stay tuned, as we have many new and exciting endeavors in the works! Our goal is to encourage and inspire your divine transformation!!
On to today's topic: Here are my suggestions for your TOP FIVE Questions! As always, be sure to consult with your doctor before engaging in any exercise or dietary changes! We want you to be safe! Ok, here goes!
1. ARE THERE ANY GOOD FATS THAT ASSIST IN WEIGHT LOSS?
~ In general, fat has definitely gotten a bad rap. There are the bad fats- trans and saturated fats- that are known as the artery clogging culprits (amongst causing other damage), but then, there are the healthy fats. Polyunsaturated fats are a vital source of healthy fatty acids. They are awesome because they keep the body healthy by satisfying hunger and assisting your metabolism. Try Sunflower seeds, walnuts or almonds in small amounts to maximize your good fat consumption.
2. SOME OF US ONLY HAVE 10 POUNDS TO LOSE. WHAT'S THE BEST WAY TO ACCOMPLISH THIS FAT LOSS?~
In order to accelerate weight loss, you must adopt a clean diet and eat 5 or 6 smaller meals per day. I like to say that the body is like a fireplace. In order to keep a fire burning, you've got to keep it loaded with kindling or else it burns out. Your body is the same way- food is the fuel that keeps the metabolism burning calories! So you must fuel your body with clean, healthy foods. Even losing 5 or 10 pounds can greatly improve your health & body chemistry. So a great combo of dietary changes, meal planning , cardio and weight training are the keys to weight loss success!
3. WHY CAN'T I STOP SNACKING AT NIGHT?
~ Just like most habits, snacking becomes hard-wired into your brain. In the evenings, we often settle in to watch our favorite TV shows and habitually and mindlessly snack away. Instead, swap out long hours of sedentary tv watching for a long walk or jog, a trip to the gym, reading a book or calling a friend instead. Pretty soon, new, healthier habits will become the norm.
4. CURRENTLY I AM 50 POUNDS OVERWEIGHT. IS WEIGHT TRAINING FOR ME?
~ YES!! Weight training is a superior form of exercise capable of transforming your body in ways you wouldn't imagine. I like to use the potato example: imagine that we are all big potatoes. If you start doing cardio only- you will lose weight, but you'll simply become a little potato! Still no shape, no cuts, no curves. Weight training is what sculpts the body and it is a vital part of a progressive fitness program. Building a layer of muscle will accelerate your metabolism also. Muscle burns many more calories, even at rest, than fat! So with your doctor's ok- begin with very light weightlifting exercises and set bi-weekly goals to increase the weight.
5. WHAT CAN I USE FOR FRYING SINCE I AM EATING HEALTHY?
~ Light cooking sprays are excellent for cooking. You can also get an oil mister and add extra virgin olive oil to it. Spray just enough to coat the pan. Keep in mind that grilling, poaching and baking are the best bets for healthy cooking.
Until next time, remember that "your health is what you make it". Hope to see you at the gym my friends!! :))
Blessings,
Chaunda
Friday, October 2, 2009
Sunday, August 30, 2009
Friday, August 28, 2009
Thursday, August 27, 2009
Lyabeth Lopez
http://www.youtube.com/watch?v=f-yJ15yvnEk
Check out this amazing woman...excellent weight training video! Be inspired!
Check out this amazing woman...excellent weight training video! Be inspired!
Outsmart your cravings!
Hey guys...this week's tip is how to make better choices when our bodies are craving junk! Have you ever just had to have that bag of Lay's Doritos for a snack? I mean, it was like your body was just demanding it! We all have the urge for various, unhealthy snacks from time to time, but there are healthier options available if we just take the time to keep them handy during "craving time"! Swapping those guilt-inducing "bad foods" for healthier alternatives, will not only trick your taste buds, but they'll also keep you on the right fitness track, no matter what you're craving. Check out these options:You're craving chocolate: The healthy option to satisfy the craving is Cocoa Powder with plain low fat yogurt. You get some protein without any added sugars. Plus, the yogurt will provide calcium and vitamin B-12.You crave potato chips: Choose pistachios instead. They'll live up to your fat cravings and are good for your heart. They also activate satiety hormones that help you eat less at the next meal!You crave jelly beans which will leave you with a huge sugar crash in a few hours: Opt for grapes or blueberries. They are nutritious and delicious and easy finger foods. Loaded with antioxidants and vitamin C- snack on these instead!You crave full fat ice cream: Choose frozen pure juice pops instead- a much healthier alternative, yet still satisfies the craving for something cold and yummy.So, how have each of you been doing in your journey to better health? Please feel free to start up a new topic discussion here on Bella Fitness and share your experiences. I want to encourage everyone to stay the path and be encouraged! I will be announcing the launch of my new company and website in the coming weeks. Please watch for it!Let me know how you are doing. Did you exercise this week? Have you changed and improved your diet? Are you taking more quality time for yourself? Are you dealing with yourself on an emotional and spiritual level? Fill me in....Blessings!!Chaunda
Wednesday, August 12, 2009
Hello everyone,
I'd like to have your support for two more radio interviews that I will be doing this Saturday. In response to the AJC article about my weight loss, I've been given several opportunities to spread the word about the dangers of obesity in America. As many of you know, health and fitness have become two of my biggest passions. I hope you'll tune in either online or radio and support my endeavors. Thank you so much!!
~Interview #1 time: 8:30am Saturday August 15:
MIDDLE GEORGIA BUSINESS JOURNAL HOST: THOMAS BACOTE AIRTIME - SATURDAY MORNINGS 8:30AM 1280 WIBB - THE VOICE OF MACONONLINE STREAM - www.1280wibb.com
~Interview 2 time: Saturday August 15 12 noon
Hicktownpress Blogtalk Radio show
Host: Lynn Green
This is the advertisement:
"Our guest, Chaunda Walls weighed over 200 pounds. Determined to get her health back in order, she put together a lifestyle change program, made her plans, and got the weight off. To date, she has lost 101 pounds. Join us to discover how she did it! "
The address is:
http://www.blogtalkradio.com/hicktownpress
The call in number will be announced on the day of the show.
Those who miss it can go to the address above and listen to it at their convenience. It will be archived.
www.hicktownpress.com
I hope you will listen in and call in with your support!! I really appreciate it! Many blessings to each of you!!
Chaunda
Our emotions and staying healthy
Hey guys! The topic of discussion for this week is: how do our emotions affect how well we take care of our selves physically? For example, have you ever had a really stressful day on the job or with the family and when it was time to workout, you just could not do it? Sometimes life brings emotional trauma that can very easily derail our health goals. I'd like to discuss any pertinent experiences you may have had to overcome in order to stay on track with your health and wellness. For me, I find it tough to exercise when I am emotionally upset or sad. However, I may allow myself a day off, but I get right back on the program the next day. I find that prayer helps shake off the blues and allows me to keep going. Once I get to the gym or to the running trail, I usually feel much better anyway. So, that's my tip: Pray, relax, be gentle with yourself on those "sensitive days", but then, get up off the sidelines and GET RIGHT BACK INTO THE GAME!!! Please share your own tips for balancing our emotional lives and our exercise goals. I'm sure our diets are also affected by the way we feel. Most humans are emotional eaters to different degrees. For me, food has become a source of fuel...nothing more. I'm able to manage my eating much easier since my frame of mind regarding food has changed dramatically. However, I do find that when I am feeling a little down, I tend to eat less- so on those days, I must force myself to eat regularly. Talk to us...let us know how you handle nutrition, exercise and emotions. Thanks!!! ps- please watch for another email from me regarding two more upcoming radio interviews where I 'll need your support. One love....
Tuesday, August 4, 2009
Five Tips to Stay Healthy
Staying in shape or getting in shape isn't easy! It takes lots of hard work, dedication to exercise and diet and consistency. Never give up on those things- they are the foundation upon which your health is built. Here are five tips we can all consider to get and stay healthy.
1. Lift weights: I fell in love with weight training almost immediately. Lifting weights increases one's lean muscle mass. It also cuts and carves your body and gives you that vivacious look! Creating more lean muscle mass means you will boost your metabolism and burn more calories, even at rest. You don't have to lift heavy. Lifting less weight with more repetitions will get the job done.
2. Exercise daily. Get your cardio in!Resistance training and cardio go hand in hand. I usually do my weight training in the morning/early afternoon for about an hour or more. Then, in the evenings, I do my cardio outdoors. I will run stairs at the park or a local stadium, go cycling or running. This way, I'm working out twice a day- for more calories burned. Try not to skip a day of exercise, even if you can only do 15 minutes. You can do things like jumping rope, jumping jacks, jump squats, running in place, sit ups, light weights at home, aerobics- the list is endless! Even gardening and house cleaning are great calorie burners! Get moving!
3. Go Skinless: Eat healthier by eating skinless meats. Always remove the skin from meats before cooking to decrease calories and fat. Or better yet, opt for lean meats such as fish, white turkey and grilled chicken breasts. Use a tad bit of extra virgin olive oil (healthy Omega -3 fatty acids) to grill your meats when necessary. Or, use olive oil spray for even less calories. Kick up the taste of your lean meats by adding natural spices like thyme, oregano or chilli powder.
4. Just a bit of salt: African- American men have some of the highest blood pressure rates in the worlds. Though some os this is explained by uncontrollable genetics, bahavioral decisions also play a role, especially when it comes to the dinner table. Too much salt really does contribute to high blood pressure rates!!! Limit yourself to a pinch of salt or less. Taste your food before salting it...lots of times it doesn't even need salt! Our bodies become accustomed to what we feed it. It will take time to adjust to the taste of less salt on our foods. Give yourself time to readjust- and USE LESS SALT!!
5. Tip for men-Load up on Tomato Products: Tomatoes contain lycopene, which is believed to reduce one's risk for prostate cancer. Choose fresh, organic tomatoes when available. Tomato based sauces are always healthier than cream based sauces!! Try to make your own fresh, spaghetti sauce tonight! Add some whole wheat pasta, oregano and thyme and you've got a healthy quick meal!
1. Lift weights: I fell in love with weight training almost immediately. Lifting weights increases one's lean muscle mass. It also cuts and carves your body and gives you that vivacious look! Creating more lean muscle mass means you will boost your metabolism and burn more calories, even at rest. You don't have to lift heavy. Lifting less weight with more repetitions will get the job done.
2. Exercise daily. Get your cardio in!Resistance training and cardio go hand in hand. I usually do my weight training in the morning/early afternoon for about an hour or more. Then, in the evenings, I do my cardio outdoors. I will run stairs at the park or a local stadium, go cycling or running. This way, I'm working out twice a day- for more calories burned. Try not to skip a day of exercise, even if you can only do 15 minutes. You can do things like jumping rope, jumping jacks, jump squats, running in place, sit ups, light weights at home, aerobics- the list is endless! Even gardening and house cleaning are great calorie burners! Get moving!
3. Go Skinless: Eat healthier by eating skinless meats. Always remove the skin from meats before cooking to decrease calories and fat. Or better yet, opt for lean meats such as fish, white turkey and grilled chicken breasts. Use a tad bit of extra virgin olive oil (healthy Omega -3 fatty acids) to grill your meats when necessary. Or, use olive oil spray for even less calories. Kick up the taste of your lean meats by adding natural spices like thyme, oregano or chilli powder.
4. Just a bit of salt: African- American men have some of the highest blood pressure rates in the worlds. Though some os this is explained by uncontrollable genetics, bahavioral decisions also play a role, especially when it comes to the dinner table. Too much salt really does contribute to high blood pressure rates!!! Limit yourself to a pinch of salt or less. Taste your food before salting it...lots of times it doesn't even need salt! Our bodies become accustomed to what we feed it. It will take time to adjust to the taste of less salt on our foods. Give yourself time to readjust- and USE LESS SALT!!
5. Tip for men-Load up on Tomato Products: Tomatoes contain lycopene, which is believed to reduce one's risk for prostate cancer. Choose fresh, organic tomatoes when available. Tomato based sauces are always healthier than cream based sauces!! Try to make your own fresh, spaghetti sauce tonight! Add some whole wheat pasta, oregano and thyme and you've got a healthy quick meal!
My first radio interview will air this week...
Hello friends!
Just wanted to share the date of my first on-air radio interview. It will be this Thursday, August 6 at 12:00 pm. I will be discussing my weight loss journey, health and fitness as well as Interior design! Here is the info. Please log on and listen in!!
WIMO 1300 AM
The Dottie Coffman Show
Listen at WIMO 1300 AM or www.wimoradio.com
Call in number is 678 963-5482
Thanks so much for your support!!
Chaunda Walker Wallshttp://www.bellagraceinteriors.com/http://www.bellafitness.blogspot.com/Facebook Group: Bella Fitnesswww.twitter.com/bellafitness09www.twitter.com/bellagraceinteriors770-868-9296
Just wanted to share the date of my first on-air radio interview. It will be this Thursday, August 6 at 12:00 pm. I will be discussing my weight loss journey, health and fitness as well as Interior design! Here is the info. Please log on and listen in!!
WIMO 1300 AM
The Dottie Coffman Show
Listen at WIMO 1300 AM or www.wimoradio.com
Call in number is 678 963-5482
Thanks so much for your support!!
Chaunda Walker Wallshttp://www.bellagraceinteriors.com/http://www.bellafitness.blogspot.com/Facebook Group: Bella Fitnesswww.twitter.com/bellafitness09www.twitter.com/bellagraceinteriors770-868-9296
Wednesday, July 22, 2009
Hello!
Hey guys...just a quick thank you to each of you for your continued support and encouragement! I want you to know that each of your heartfelt emails have truly made me grateful for my journey. For me, becoming healthy meant much more than losing the weight. It had everything to do with me finding myself again- reigniting my spirit! When was I obese, I stopped dreaming..stopped trying...stopped living and I was just an empty vessel. I had ceased to be ME. One day, everything just clicked and I got it! In that moment, I was able to find the strength to stand up to fight and recover my life. I remember the very first day I got on the treadmill- I thought to myself- I will never be able to do this....but each day I came back, got right on that treadmill again and walked for 30 minutes...knee pain and out of breath. Your struggle to regain your life will begin in much the same way. It will not be easy at all- it will not be quick!! It will take time. My advice today is that you are gentle with yourself, yet firm enough to force yourself to work out even when you don't have the energy. That is what discipline is- doing something you must do, even when you don't want to! You have everything within you to make your life better! Believe me when I tell you - your life depends on YOU! Only you can save YOU!! You can listen to my story all day, but in the end, you will make the DECISION to stand up, fight and begin the journey to your best life. Start with that first step....get up!!! Then, get up the next day and the next....move a bit more each day. Gradually change your diet....those 2 changes alone will make a difference ...give yourself time-your body will begin to rev up it's metabolism and you will see results but you must be consistent. DON'T stop after 2 weeks because you don't see results!! Keep at it!! Chip away a little each day. It has taken me 2 years to get where I am today...I would not trade my journey for the world...although I do wish I had never gotten so fat!! LOL I hope you've been encouraged today- hopefully something I've said reached you. My blessings to you! May your journey be a strong one filled with lots of love, exercise, humor and healthy food!!
Monday, July 20, 2009
Watch for me on Hicktown Radio 8/15!
Chaunda Walker to appear as guest on Hicktown Radio
by Lynn on July 19, 2009
in Blog Talk Radio Interviews
The gorgeous sister in this picture is none other than Chaunda Walker. My husband brought her to my attention via an email that he sent me with a link in it to an article about her in AJC. (Hubby is really good at sending me interesting articles! He does not blog, but he helps me in other ways)
I read the article and immediately thought about Hicktowners. You all recall that I recently wrote an article about the fact that blacks are the most obese people in the U.S. and that we need to do something about it. LINK
Reading Chaunda’s article was inspiring. Here is a sister who lost 101 pounds and KEPT IT OFF!
Good news. I immediately contacted her and asked if she would be willing to be a guest on Hicktown Radio, my BlogTalk radio program. And I’m THRILLED to say she has agreed.
Mark your calendars!
Show date: Saturday, August 15th @ 12:00 noon
Get your questions ready for her. This is a woman who did it the right way. She took her time, changed her eating habits and got the weight off. Now she looks like a beautiful chocolate model!
GO HERE for the article about her.
Share and Enjoy:
--> Email This Post
{ 2 comments… read them below or add one }
cdadams1911 July 19, 2009 at 7:01 pm
Wow, wow, and wow! More people should know about her story. Chaunda, what you have done is truly inspirational.
Lynn July 19, 2009 at 7:14 pm
That’s why I am so excited about interviewing her for the program.
This is exactly what we need in the black community. Someone to share the healthy way to get the weight off and keep it off.
The weight covered up the fullness of her beauty. Now look at her. And she has added years to her life.
by Lynn on July 19, 2009
in Blog Talk Radio Interviews
The gorgeous sister in this picture is none other than Chaunda Walker. My husband brought her to my attention via an email that he sent me with a link in it to an article about her in AJC. (Hubby is really good at sending me interesting articles! He does not blog, but he helps me in other ways)
I read the article and immediately thought about Hicktowners. You all recall that I recently wrote an article about the fact that blacks are the most obese people in the U.S. and that we need to do something about it. LINK
Reading Chaunda’s article was inspiring. Here is a sister who lost 101 pounds and KEPT IT OFF!
Good news. I immediately contacted her and asked if she would be willing to be a guest on Hicktown Radio, my BlogTalk radio program. And I’m THRILLED to say she has agreed.
Mark your calendars!
Show date: Saturday, August 15th @ 12:00 noon
Get your questions ready for her. This is a woman who did it the right way. She took her time, changed her eating habits and got the weight off. Now she looks like a beautiful chocolate model!
GO HERE for the article about her.
Share and Enjoy:
--> Email This Post
{ 2 comments… read them below or add one }
cdadams1911 July 19, 2009 at 7:01 pm
Wow, wow, and wow! More people should know about her story. Chaunda, what you have done is truly inspirational.
Lynn July 19, 2009 at 7:14 pm
That’s why I am so excited about interviewing her for the program.
This is exactly what we need in the black community. Someone to share the healthy way to get the weight off and keep it off.
The weight covered up the fullness of her beauty. Now look at her. And she has added years to her life.
How can we stick to our exercise and diet goals?
Hey everyone! I'd like to discuss ways that we can keep ourselves on track and focus on our weight loss or healthy living goals! With life and our daily responsibilities, it can get hard to stick with our exercise goals and to eat healthy. How many times have you been on the road late from your son's game and stopped off at McDonalds and just woofed down a Big Mac combo?? That was me- once upon a time, but no more. Let's share ways that help us stay accountable and on track. How many times have we been too busy to get our exercise in and it's already 10 pm and we have work the next day? What can we do? Please reply to this topic with ideas and strategies that have worked for you!
Sunday, July 19, 2009
5 Questions to Consider
My cyber-mentor and Exercise Physiologist, Bob Greene came up with these very pertinent 5 questions. For those of you just starting your Weight Loss and Best Life Journey, take a moment to ponder these questions. Answer truthfully. Then, examine your answers as you look inside yourself. Use these questions as a starting point for finding out what truly is holding you back from living your absolute best life. I think this will be an interesting exercise for us all... Let me know how it goes.
1. What are you really hungry for?
2. Why are you overweight?
3. Why have you been unable to maintain weight loss in the past?
4. What in your life is not working?
5. Why do you want to lose weight?
1. What are you really hungry for?
2. Why are you overweight?
3. Why have you been unable to maintain weight loss in the past?
4. What in your life is not working?
5. Why do you want to lose weight?
Friday, July 17, 2009
Study finds African Americans are most obese group! Please read and be informed!
By MIKE STOBBE (AP) – 15 hours ago
ATLANTA — Nearly 36 percent of black Americans are obese — much more than other major racial or ethnic groups — and that gap exists in most states, a new federal study finds.
About 29 percent of Hispanics and 24 percent of whites are obese, the Centers for Disease Control and Prevention reported Thursday. Overall, about 26 percent of U.S. adults are obese.
Racial differences in obesity rates have been reported before, and health officials were not surprised to see larger proportions of blacks tipping the scales.
But the new CDC report is the first to look at the gap state-by-state, finding blacks had significantly higher obesity rates in 21 states and somewhat higher rates in many others.
Experts believe there are several reasons for the differences. People with lower incomes often have less access to medical care, exercise facilities and more expensive, healthier food. In many places, minorities are disproportionately poor.
"Poverty is a very strong driver of obesity," said Kelly Brownell, director of Yale University's Rudd Center for Food Policy and Obesity.
Attitudes about weight also are believed to be a factor, said Dr. Liping Pan, a CDC epidemiologist. Researchers cited a 2008 study that found black and Hispanic women had significantly lower odds of being dissatisfied with their body size than white women.
"Black and Hispanics are more accepting of high weight," Pan said, adding that heavy people who are satisfied with their size are not likely to diet or exercise.
However, it could be that over time as people struggle with poverty and environment "they come to accept the higher weights," Brownell said.
Obesity is based on the body mass index, a calculation using height and weight. A 5-foot-7-inch adult who weighs 190 pounds would have a BMI of 30, which is considered the threshold for obesity.
The data comes from a national telephone survey of more than 1 million Americans over the years 2006 through 2008.
For blacks, the highest obesity rate was in Maine, where 45 percent were obese. Tennessee was the state where Hispanic obesity was most common. And West Virginia was the fattest state for whites.
But generally, obesity was most common for both blacks and whites in the South and Midwest.
The study also broke down the groups by gender, and found black women were the heaviest, with 39 percent counted as obese. Black men were next, at 32 percent, then Hispanic women, 29 percent, Hispanic men, 28 percent, white men, 25 percent and white women, 22 percent.
The study is being published this week in a CDC publication, Morbidity and Mortality Weekly Report.
On the Net:
CDC report: http://tiny.cc/PZBTZ
ATLANTA — Nearly 36 percent of black Americans are obese — much more than other major racial or ethnic groups — and that gap exists in most states, a new federal study finds.
About 29 percent of Hispanics and 24 percent of whites are obese, the Centers for Disease Control and Prevention reported Thursday. Overall, about 26 percent of U.S. adults are obese.
Racial differences in obesity rates have been reported before, and health officials were not surprised to see larger proportions of blacks tipping the scales.
But the new CDC report is the first to look at the gap state-by-state, finding blacks had significantly higher obesity rates in 21 states and somewhat higher rates in many others.
Experts believe there are several reasons for the differences. People with lower incomes often have less access to medical care, exercise facilities and more expensive, healthier food. In many places, minorities are disproportionately poor.
"Poverty is a very strong driver of obesity," said Kelly Brownell, director of Yale University's Rudd Center for Food Policy and Obesity.
Attitudes about weight also are believed to be a factor, said Dr. Liping Pan, a CDC epidemiologist. Researchers cited a 2008 study that found black and Hispanic women had significantly lower odds of being dissatisfied with their body size than white women.
"Black and Hispanics are more accepting of high weight," Pan said, adding that heavy people who are satisfied with their size are not likely to diet or exercise.
However, it could be that over time as people struggle with poverty and environment "they come to accept the higher weights," Brownell said.
Obesity is based on the body mass index, a calculation using height and weight. A 5-foot-7-inch adult who weighs 190 pounds would have a BMI of 30, which is considered the threshold for obesity.
The data comes from a national telephone survey of more than 1 million Americans over the years 2006 through 2008.
For blacks, the highest obesity rate was in Maine, where 45 percent were obese. Tennessee was the state where Hispanic obesity was most common. And West Virginia was the fattest state for whites.
But generally, obesity was most common for both blacks and whites in the South and Midwest.
The study also broke down the groups by gender, and found black women were the heaviest, with 39 percent counted as obese. Black men were next, at 32 percent, then Hispanic women, 29 percent, Hispanic men, 28 percent, white men, 25 percent and white women, 22 percent.
The study is being published this week in a CDC publication, Morbidity and Mortality Weekly Report.
On the Net:
CDC report: http://tiny.cc/PZBTZ
Thursday, July 16, 2009
Bella Fitness is now on Facebook!
Please join our group on facebook...search for Bella Fitness. I'll see you there!
My Favorite Fitness Sites & Stuff!
I am always asked about my very favorite resources. Here are just a few for starters:
This is my all-time FAVORITE fitness magazine! I have made a book of exercises by tearing out the workouts from this magazine! It rocks!
Gilad is one of the best trainers ever to walk this earth. I started my weight loss journey working out to his shows on Fit TV. I especially love his Total Body Sculpt Series. He is great about keeping your form correct and giving you just the perfect amount of pushing to get you to reach your goals!
My trainer, Jermaine Johnson owner of BodyEtch Fitness in Lawrenceville, GA!! Jermaine is such a Trainer Guru!! He will have you worked out like never before. The man is a beast in the gym and I owe a great deal of my success to him pushing me harder than ever. Visit his website today-www.bodyetchfitness.com. You gotta let this man work you out! Everyone needs the "J" experience at least once in their lives!
My journey
Hey guys...since the AJC article had to be condensed, the reporter could not print everything I wrote. I've decided to share it here in it's entirety with you guys.
Current weight: 126 pounds
>Total Pounds lost: 101 pounds
>Height: 5' 2"
>How long you’ve kept it off: I began my weight loss journey in April, 2007. I reached my goal weight in May, 2009 although I'd still like to lose another 10 pounds.
>Personal life: I am the owner of Bella Grace Interiors -Interior Design firm in Lawrenceville, GA. (www.bellagraceinteriors.com) I am also in the process of opening a Personal Training/Fitness studio with my trainer, Jermaine Johnson. It will be called Smokehouse Fitness and will be located in the Gwinnett County area. Additionally, I am studying to become a certified Personal Trainer through NASM. I am also a singer and I do special events and engagements throughout Atlanta and North Carolina. I would love to tour someday. I am married to Tony and we have 3 children, Gracie, Brandon and Olivia who are my angels!
>Turning point: I finally got sick of being sick, tired and fat! I had gone to have a physical, and for the first time, my blood pressure was elevated. I knew then, that all of the self inflicted illnesses so prevalent in our society, would not be far away for me. I decided right then and there to change my life. Right about that same time, Bob Greene's Best Life Diet book was released and I read an excerpt in the Oprah magazine while traveling on vacation. The book was a Godsend for me because it reached me. The book taught me how to eat, when to eat, what to eat and it made the entire process simple and to the point. I highly recommend this book as a starting point! The next thing that happened to hurry me along my journey, was that a local gym opened less than a mile from my house. It was a gym with no contracts and only $14 per month! I made a silent promise to God right there in the parking lot of the new gym, that if He would help me, I would sign up immediately. I did and the rest is history!
>Diet plan: The Bob Greene Best Life diet which isn't a diet! It is a healthy lifestyle eating plan- something that you will need to do for the rest of your life. I basically eat 5-6 mini-meals per day. I eat high fiber foods because they keep me full longer and aid in digestion. I try to incorporate at least one protein/fresh fruit shake per day after my weight training workouts. I cut out red meat, fried foods, processed foods, unhealthy salty snacks, pork and added more fresh veggies, fresh fruits, nuts in moderation, lean turkey, fish and chicken. I use a little olive oil to saute my food because it has the healthy fats(Omega-3 fatty acids). A typical breakfast is turkey sausage or lean deli turkey slices, one slice of Nature's Own Double Fiber bread with a bit of fresh strawberry spread and a piece of fruit- banana or nectarine. Lunch might include a grilled chicken salad or a piece of grilled Tilapia (prepared on my George Foreman grill), raw or steamed broccoli and fruit. Then a protein shake. A snack/mini-meal would be 2 pieces of fruit or half a bag of fat free popcorn. Dinner- is usually my lightest meal of the day- so it might be a simple salad with low fat dressing on the side and only dipping my fork into it sparingly for less fat and calories or a small piece of fish with green veggies.
>Exercise routine: I hit the gym 6-7 days a week. I do a mix of cardio, plyometrics, weight training and yoga/ballet. Weight training is my favorite thing. For cardio, I do interval training at local walking trails- where I run as fast and as far as I can, then alternate walking. I do circuit training at the gym and right now I am lifting fairly heavy for my size at about 50 pound weights on my squats and bench pressing about 45 pounds. I always end each weight training session with yoga stretches, ballet excercises and core work. My favorite exercises are the basics- push ups - I do 100 per workout 4 days a week, the plank in variation, jumping jacks and jumping rope. Plyometrics are a great way to burn extra calories and firm up the lower body while getting a great cardio workout as well! Try the jump squat.
>Biggest challenge: I fell in love with working out- so that was the easy part after I began to lose weight. But, initially I was so fat, that it was painful to walk on the treadmill. My knees hurt and I would be winded very easily. Once I read Bob Greene's book, the problem of not knowing what to eat, was solved.
>Munchie antidote: I reach for healthy snacks-usually fresh fruit, oatmeal, a protein shake with fresh fruit, a slice of double fiber toast with lean meat, etc. I find that if you make sure to eat throughout the day, it staves off hunger. I also try to drink as much water as I can (with lemon, of course!).
>Secret to success: There is no secret. Nor is there an easy way. You must make a DECISION to change your life. It all begins with a DECISION!! > You must do what it takes- get off the sidelines and get back into the game! Life is passing you by- Change your life. Put in the work and it will pay off. Your decision to live your best life will be the best choice you've ever made. Do it the tried and true way- no diets, no gimmicks, just "move more and eat less"!
How life has changed:Everything is completely different now!! I feel like a butterfly who has finally come out of her cocoon!! I have been given a second chance at life. I wake up everyday with renewed vigor and eager to get out there and LIVE!! Before, I was fat, depressed and hated my life. Now, I feel that I can accomplish all the goals I'd put aside years ago. My emotional happiness has increased tremendously since the weight loss. I am now able to help others with my story and hopefully with the opening of our Personal training studio, I will be able to help on a grander scale. I am in the process of studying for my NASM personal training certifcation as well! I will soon be a Trainer and can transform lives. Some other perks have been regaining my love of all things fashion! Shoes, accessories, fab outfits= are all now within my reach! It feels great to walk into a store, pick up an outfit and know that it will fit. I started out wearing a size 18/20 and I am now a size 4. Lots of my size 4 items are fitting loosely, too! so, it's been fun buying a new wardrobe. I have clothes in every size that I will be selling- as I've lost weight, I've had to buy a few things along the journey. I plan to stay at a 4, so let the shopping begin!!! Other small things that happened are that my fingers got smaller- so now most of my rings are too small and my shoe size dropped down from a size 6 to a 5-1/2!! But mostly, I am who I always was. I have just found myself again and now, I am ME!!
>Cooking and dining tips or Favorite healthy recipe or Quick dinner tip: When eating out, try to only eat half of what is served. Take the rest home and eat it the next day. Or, eat only 1/2 of the bun, if you order a turkey burger or deli sandwich to cut calories. Always order sandwiches dry- no mayo or other creamy dressings! Choose water instead of sodas or other sugar laden drinks. Opt for healthy sides - replace french fries with steamed broccoli, asparagus or a side salad. Remember, most full fat dressings are just that- FULL OF FAT! choose low fat or fat free dressings and still only use by dipping your fork in the dressing then into the salad. Also- get rid of all white flour products and switch to Whole wheat breads, pasta, and brown rice! The first ingredient on the bag of bread should say whole wheat- not ENRICHED anything!! Use skim milk instead of full fat milk. Keep healthy snacks, fruits and nuts on hand and never let yourself get hungry- that's when we make poor food choices! Lastly, once you begin to lose the weight, treat yourself to a new purse, shoes or a night out on the town to celebrate! Most of all, love yourself through your "cocoon phase" because your metamorphosis is right around the corner!! You can do this!!
Current weight: 126 pounds
>Total Pounds lost: 101 pounds
>Height: 5' 2"
>How long you’ve kept it off: I began my weight loss journey in April, 2007. I reached my goal weight in May, 2009 although I'd still like to lose another 10 pounds.
>Personal life: I am the owner of Bella Grace Interiors -Interior Design firm in Lawrenceville, GA. (www.bellagraceinteriors.com) I am also in the process of opening a Personal Training/Fitness studio with my trainer, Jermaine Johnson. It will be called Smokehouse Fitness and will be located in the Gwinnett County area. Additionally, I am studying to become a certified Personal Trainer through NASM. I am also a singer and I do special events and engagements throughout Atlanta and North Carolina. I would love to tour someday. I am married to Tony and we have 3 children, Gracie, Brandon and Olivia who are my angels!
>Turning point: I finally got sick of being sick, tired and fat! I had gone to have a physical, and for the first time, my blood pressure was elevated. I knew then, that all of the self inflicted illnesses so prevalent in our society, would not be far away for me. I decided right then and there to change my life. Right about that same time, Bob Greene's Best Life Diet book was released and I read an excerpt in the Oprah magazine while traveling on vacation. The book was a Godsend for me because it reached me. The book taught me how to eat, when to eat, what to eat and it made the entire process simple and to the point. I highly recommend this book as a starting point! The next thing that happened to hurry me along my journey, was that a local gym opened less than a mile from my house. It was a gym with no contracts and only $14 per month! I made a silent promise to God right there in the parking lot of the new gym, that if He would help me, I would sign up immediately. I did and the rest is history!
>Diet plan: The Bob Greene Best Life diet which isn't a diet! It is a healthy lifestyle eating plan- something that you will need to do for the rest of your life. I basically eat 5-6 mini-meals per day. I eat high fiber foods because they keep me full longer and aid in digestion. I try to incorporate at least one protein/fresh fruit shake per day after my weight training workouts. I cut out red meat, fried foods, processed foods, unhealthy salty snacks, pork and added more fresh veggies, fresh fruits, nuts in moderation, lean turkey, fish and chicken. I use a little olive oil to saute my food because it has the healthy fats(Omega-3 fatty acids). A typical breakfast is turkey sausage or lean deli turkey slices, one slice of Nature's Own Double Fiber bread with a bit of fresh strawberry spread and a piece of fruit- banana or nectarine. Lunch might include a grilled chicken salad or a piece of grilled Tilapia (prepared on my George Foreman grill), raw or steamed broccoli and fruit. Then a protein shake. A snack/mini-meal would be 2 pieces of fruit or half a bag of fat free popcorn. Dinner- is usually my lightest meal of the day- so it might be a simple salad with low fat dressing on the side and only dipping my fork into it sparingly for less fat and calories or a small piece of fish with green veggies.
>Exercise routine: I hit the gym 6-7 days a week. I do a mix of cardio, plyometrics, weight training and yoga/ballet. Weight training is my favorite thing. For cardio, I do interval training at local walking trails- where I run as fast and as far as I can, then alternate walking. I do circuit training at the gym and right now I am lifting fairly heavy for my size at about 50 pound weights on my squats and bench pressing about 45 pounds. I always end each weight training session with yoga stretches, ballet excercises and core work. My favorite exercises are the basics- push ups - I do 100 per workout 4 days a week, the plank in variation, jumping jacks and jumping rope. Plyometrics are a great way to burn extra calories and firm up the lower body while getting a great cardio workout as well! Try the jump squat.
>Biggest challenge: I fell in love with working out- so that was the easy part after I began to lose weight. But, initially I was so fat, that it was painful to walk on the treadmill. My knees hurt and I would be winded very easily. Once I read Bob Greene's book, the problem of not knowing what to eat, was solved.
>Munchie antidote: I reach for healthy snacks-usually fresh fruit, oatmeal, a protein shake with fresh fruit, a slice of double fiber toast with lean meat, etc. I find that if you make sure to eat throughout the day, it staves off hunger. I also try to drink as much water as I can (with lemon, of course!).
>Secret to success: There is no secret. Nor is there an easy way. You must make a DECISION to change your life. It all begins with a DECISION!! > You must do what it takes- get off the sidelines and get back into the game! Life is passing you by- Change your life. Put in the work and it will pay off. Your decision to live your best life will be the best choice you've ever made. Do it the tried and true way- no diets, no gimmicks, just "move more and eat less"!
How life has changed:Everything is completely different now!! I feel like a butterfly who has finally come out of her cocoon!! I have been given a second chance at life. I wake up everyday with renewed vigor and eager to get out there and LIVE!! Before, I was fat, depressed and hated my life. Now, I feel that I can accomplish all the goals I'd put aside years ago. My emotional happiness has increased tremendously since the weight loss. I am now able to help others with my story and hopefully with the opening of our Personal training studio, I will be able to help on a grander scale. I am in the process of studying for my NASM personal training certifcation as well! I will soon be a Trainer and can transform lives. Some other perks have been regaining my love of all things fashion! Shoes, accessories, fab outfits= are all now within my reach! It feels great to walk into a store, pick up an outfit and know that it will fit. I started out wearing a size 18/20 and I am now a size 4. Lots of my size 4 items are fitting loosely, too! so, it's been fun buying a new wardrobe. I have clothes in every size that I will be selling- as I've lost weight, I've had to buy a few things along the journey. I plan to stay at a 4, so let the shopping begin!!! Other small things that happened are that my fingers got smaller- so now most of my rings are too small and my shoe size dropped down from a size 6 to a 5-1/2!! But mostly, I am who I always was. I have just found myself again and now, I am ME!!
>Cooking and dining tips or Favorite healthy recipe or Quick dinner tip: When eating out, try to only eat half of what is served. Take the rest home and eat it the next day. Or, eat only 1/2 of the bun, if you order a turkey burger or deli sandwich to cut calories. Always order sandwiches dry- no mayo or other creamy dressings! Choose water instead of sodas or other sugar laden drinks. Opt for healthy sides - replace french fries with steamed broccoli, asparagus or a side salad. Remember, most full fat dressings are just that- FULL OF FAT! choose low fat or fat free dressings and still only use by dipping your fork in the dressing then into the salad. Also- get rid of all white flour products and switch to Whole wheat breads, pasta, and brown rice! The first ingredient on the bag of bread should say whole wheat- not ENRICHED anything!! Use skim milk instead of full fat milk. Keep healthy snacks, fruits and nuts on hand and never let yourself get hungry- that's when we make poor food choices! Lastly, once you begin to lose the weight, treat yourself to a new purse, shoes or a night out on the town to celebrate! Most of all, love yourself through your "cocoon phase" because your metamorphosis is right around the corner!! You can do this!!
Hello and Welcome!!
I'd first like to send a heartfelt thank you to everyone who has responded to my AJC article on 7/15/09. Thank you everyone!!! The response has been tremendous and I'm so pleased that my journey has been such an inspiration to others!
I've decided to create this blog for us. We- who are making this journey towards good health together. We are all at different stages in our journey and here we can offer each other support, encouragement, tips, ideas, recipes, exercises and so much more!
This is my first attempt at blogging, so please be patient with me!
My trainer and I, Jermaine Johnson, are planning to open our very own Personal Training/Fitness Studio in Gwinnett County by year's end. I am very excited about this new venture. I invite each and everyone of you to stop by and see us for our grand opening which will be announced in months to come. It will be called SMOKEHOUSE PERSONAL TRAINING STUDIO. Please look out for us!
I've decided to create this blog for us. We- who are making this journey towards good health together. We are all at different stages in our journey and here we can offer each other support, encouragement, tips, ideas, recipes, exercises and so much more!
This is my first attempt at blogging, so please be patient with me!
My trainer and I, Jermaine Johnson, are planning to open our very own Personal Training/Fitness Studio in Gwinnett County by year's end. I am very excited about this new venture. I invite each and everyone of you to stop by and see us for our grand opening which will be announced in months to come. It will be called SMOKEHOUSE PERSONAL TRAINING STUDIO. Please look out for us!
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