I have been doing this fitness thing for 13 years now and the one thing I hear the most is, "I've lost 20 pounds and I can't seem to get the other 20 off". How many of you have said that very same thing? I'm sure many of you have. Even I have.. yes, even me. Just recently to be exact.
In October I was at 143.. Okay, don't laugh at me, but yes that weight was not of GOD... and I needed to get back in the 130's.. 135 to be exact. So, I spoke with another fitness friend of mine and she suggests I up my cardio and stop eating carbohydrates after 3:00 pm. Now, me being the discipline person I am had no problem with doing what I was told. So, I increased my cardio by running the first month from 2 miles 2 days a week to 3 miles 3 days a week. I lost 4 pounds.
Then the next month I increased my cardio by running 4 days Monday and Tuesday 4 miles and Thursday and Friday 5 miles. By the second month, I lost the other 4 pounds and my body fat decreased from 26% to 23% and I stopped eating carbs pass 3pm. I stopped eating fruit pass 3pm as well (you know they have natural sugars). And that's when I broke my plateau. I still maintain this regimen and have not gone back into the 140's... :)
So, if you are at a plateau in your weight loss, try what I did and let me know if it works for you.
Now you have to eat most of your carbohydrates by 1:00 pm, because as the day comes to an end, the less carbs you'll need. Unless you're going to work out and burn at least 500 of the calories you will eat, then you'll have to replace those calories with a good protein recovery drink.
Lisa D - Giving you the 411 on Health and Fitness
Wednesday, January 30, 2013
Saturday, January 26, 2013
Stand in front of the Mirror Naked!
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Now back to being naked. I've been reading this book by America's favorite doctor, Dr. Oz and Dr. Roizen "You on a Diet".. This is something they suggests we all do. Take an assessment of our bodies.
Here are the instructions:
For some of you, this assignment may feel natural, but for most, the exercise is as uncomfortable as a coach-class airline seat. We're having you do this not to benefit the neighborhood peepers, bot for two reasons.
First, we want you to realize that we're emphasizing healthy weight. Not fashion-magazine weight, not featherweight, but healthy weight. And we think that means you have to start getting comfortable with the fact that every woman isn't as light as a kit and every man want have the body as LL Cool J. Where you want to be may not be exactly where your body wants you to be. We're not saying you need to accept a belly that looks like four gallons of melted ice cream, but we want you to get closer to your ideal health-and that means physically and emotionally.
Second, you need to look at your body. Now draw an outline of your body shape (both from the side and front views). Ask a partner or close friend to look at the shape you drew and tell you-honestly-if that's approximately what your body looks like. (You can put your clothes back on now)..This is just a quality-control check to make sure you have an accurate self body image. This might be the first time you've ever had to articulate things about what your body looks like-and that's good.
Now, I don't know about you, but I've stood in the mirror naked so many times I can't even count them. Have I taken the time to articulate my body, YES I have. I have never drawn my body, but I'll tell you, the way you see your body and the way others see your body can be totally different.
Don't be shy, go ahead, take a peek at what you look like in the mirror.. and KEEP THE LIGHTS ON.. write down what you see, and if it's not what you want to see, then it's time to do something about it.
Let me know what you found out about your body. Select the topic and the comment button will come up below, enter your comments and select publish.
Lisa D.
Now back to being naked. I've been reading this book by America's favorite doctor, Dr. Oz and Dr. Roizen "You on a Diet".. This is something they suggests we all do. Take an assessment of our bodies.
Here are the instructions:
For some of you, this assignment may feel natural, but for most, the exercise is as uncomfortable as a coach-class airline seat. We're having you do this not to benefit the neighborhood peepers, bot for two reasons.
First, we want you to realize that we're emphasizing healthy weight. Not fashion-magazine weight, not featherweight, but healthy weight. And we think that means you have to start getting comfortable with the fact that every woman isn't as light as a kit and every man want have the body as LL Cool J. Where you want to be may not be exactly where your body wants you to be. We're not saying you need to accept a belly that looks like four gallons of melted ice cream, but we want you to get closer to your ideal health-and that means physically and emotionally.
Second, you need to look at your body. Now draw an outline of your body shape (both from the side and front views). Ask a partner or close friend to look at the shape you drew and tell you-honestly-if that's approximately what your body looks like. (You can put your clothes back on now)..This is just a quality-control check to make sure you have an accurate self body image. This might be the first time you've ever had to articulate things about what your body looks like-and that's good.
Now, I don't know about you, but I've stood in the mirror naked so many times I can't even count them. Have I taken the time to articulate my body, YES I have. I have never drawn my body, but I'll tell you, the way you see your body and the way others see your body can be totally different.
Don't be shy, go ahead, take a peek at what you look like in the mirror.. and KEEP THE LIGHTS ON.. write down what you see, and if it's not what you want to see, then it's time to do something about it.
Let me know what you found out about your body. Select the topic and the comment button will come up below, enter your comments and select publish.
Lisa D.
Wednesday, January 23, 2013
How to know it's time to lose weight -
Many of us don't really know, we just get caught up in the hype of the New Year resolution thing and we start working out with Insanity and P90X and because it's so hard, you stop. Well, here is why you should continue on your journey.
Here is how you know it's time to lose weight.
1. You are not in the best health. If you are taking more than one medicine for one illness you are in need of a lifestyle change. If you have several illness going on that are related to your lifestyle, you need to change TODAY. The body was not designed to take all those pills. If you have diabetes, that's simple... change the way you eat and exercise.
2. You keep starting and stop mid-stream. This is because you jumped in it with the go hard of don't go at all mentality. This will cause anyone to quit any program. Just imagine if you were in school taking two courses, working out of the home, taking care of your children and your HUSBAND or WIFE. At some point, something will go lacking and it's usually YOU. So, why not decrease some of the things you've committed to and make time for you and stay committed to YOU. Start out slow and add on to your regime as time progress.
3. You can't do what you use to... now I'm sure we all can testify to this one. If you could walk up the stairs without giving out of breath, you need to lose weight. If you could run one block without giving out of breath, you need to lose weight. If you could raise your legs and now you can't, you need to lose weight. If you could look down and see your knees and now you can't, you need to lose weight. Let's do this.. get a pencil and paper, write down those things that you could do 5 years ago that you no longer can do.. let this be a motivation for you to lose weight and start back to living.
4. Your envious of others - Well this is easy. MAKE YOURSELF A PRIORITY. Those that you may be envious of have worked hard to obtain what you see. It all came with a sacrifice.. what are you willing to give up... don't hate the player, get involve with the game....
5. You give up easily - Well this is why we're back on the sofa. Don't give up when you don't see the results you're looking for. If it doesn't cost you anything, then it's not worth having. Having a healthy heart is worth the work and you deserve it.
Weeping may endure for a night but JOY comes in the morning. Now you determine when MORNING COMES.
I think if you can do it... let's show the world you can too.
Much Love,
Lisa
Here is how you know it's time to lose weight.
1. You are not in the best health. If you are taking more than one medicine for one illness you are in need of a lifestyle change. If you have several illness going on that are related to your lifestyle, you need to change TODAY. The body was not designed to take all those pills. If you have diabetes, that's simple... change the way you eat and exercise.
2. You keep starting and stop mid-stream. This is because you jumped in it with the go hard of don't go at all mentality. This will cause anyone to quit any program. Just imagine if you were in school taking two courses, working out of the home, taking care of your children and your HUSBAND or WIFE. At some point, something will go lacking and it's usually YOU. So, why not decrease some of the things you've committed to and make time for you and stay committed to YOU. Start out slow and add on to your regime as time progress.
3. You can't do what you use to... now I'm sure we all can testify to this one. If you could walk up the stairs without giving out of breath, you need to lose weight. If you could run one block without giving out of breath, you need to lose weight. If you could raise your legs and now you can't, you need to lose weight. If you could look down and see your knees and now you can't, you need to lose weight. Let's do this.. get a pencil and paper, write down those things that you could do 5 years ago that you no longer can do.. let this be a motivation for you to lose weight and start back to living.
4. Your envious of others - Well this is easy. MAKE YOURSELF A PRIORITY. Those that you may be envious of have worked hard to obtain what you see. It all came with a sacrifice.. what are you willing to give up... don't hate the player, get involve with the game....
5. You give up easily - Well this is why we're back on the sofa. Don't give up when you don't see the results you're looking for. If it doesn't cost you anything, then it's not worth having. Having a healthy heart is worth the work and you deserve it.
Weeping may endure for a night but JOY comes in the morning. Now you determine when MORNING COMES.
I think if you can do it... let's show the world you can too.
Much Love,
Lisa
Monday, January 21, 2013
Eating Healthy On a Budget
Okay, I cannot tell you how many times I've heard this, "It cost too much to eat healthy". Yes, I hear this over and over. But what I've found to be true is, you can eat healthy on budget. Okay,I shop at Aldi's for all my produce and the bulk of my grocer. If you are not a fan of Aldi's you're missing out on some good prices. And I live on a budget too.
Tomatoes .69Lb.
Lettuce .99
Pineapple 1.99
Apples $2.79
Bananas .49 lb.
Frozen Vegetables Medley $1.09
Salmon 5 per pack $4.59 (I get 2 pack since I eat salmon 5 days a week)
Egg White substitute $1.59
Protein bar $3.59
Banana Nut Cereal $2.79
Stir Fry Vegetables $2.89
Ground Turkey $1.39
Fruit Pop around $2.59
Jar Peaches $2.39
Fit n Active Brown Rice $2.48
Multi-Grain tortilla $1.79
Mixed Nuts $2.39
Spaghetti sauce $1.79
I usually spend $60.00 or less in Aldi, every two weeks. I do not buy any produce from any of the other grocery stores. I very seldom buy any grocery from the other food stores. Aldi has everything I need to maintain a clean diet.
This is just some of the foods I purchase to maintain a healthy diet. Of course the produce is purchased once a week, but for the most part, the non-perishable foods list for about 2 weeks.. Now, it's up to you to be discipline only purchase what you need to change your life stlye.
Now, you do not see chicken on my list. That's because I buy chicken breast from GIANT PENNY OF COMPARE FOODS. It doesn't matter to me if it's not name brand meat... it all serves the same purpose. I'm not in love with food.. I eat to live, not live to eat...
It may cost you more if you have to fix separate meals for you and your family. I do it every day. And it's okay..
So, try this and let me know what you think.
Tomatoes .69Lb.
Lettuce .99
Pineapple 1.99
Apples $2.79
Bananas .49 lb.
Frozen Vegetables Medley $1.09
Salmon 5 per pack $4.59 (I get 2 pack since I eat salmon 5 days a week)
Egg White substitute $1.59
Protein bar $3.59
Banana Nut Cereal $2.79
Stir Fry Vegetables $2.89
Ground Turkey $1.39
Fruit Pop around $2.59
Jar Peaches $2.39
Fit n Active Brown Rice $2.48
Multi-Grain tortilla $1.79
Mixed Nuts $2.39
Spaghetti sauce $1.79
I usually spend $60.00 or less in Aldi, every two weeks. I do not buy any produce from any of the other grocery stores. I very seldom buy any grocery from the other food stores. Aldi has everything I need to maintain a clean diet.
This is just some of the foods I purchase to maintain a healthy diet. Of course the produce is purchased once a week, but for the most part, the non-perishable foods list for about 2 weeks.. Now, it's up to you to be discipline only purchase what you need to change your life stlye.
Now, you do not see chicken on my list. That's because I buy chicken breast from GIANT PENNY OF COMPARE FOODS. It doesn't matter to me if it's not name brand meat... it all serves the same purpose. I'm not in love with food.. I eat to live, not live to eat...
It may cost you more if you have to fix separate meals for you and your family. I do it every day. And it's okay..
So, try this and let me know what you think.
Sunday, January 20, 2013
DON'T DO IT MADEA... DON'T DO IT!
Okay, I have been guilty and I want pass judgment on anyone. But what I have learned in this lifestyle journey, I cannot live off protein shakes for the rest of my life. Sorry to tell you but it's just not true.
Protein drinks and or any other meal supplement is just that... a meal supplement. What is the definition of supplement? Well I'm glad you asked. Let's ask Webster - Supplement is something that completes or makes an addition to. So, let's say you had a protein shake for breakfast, and a protein shake for lunch and a protein shake for dinner. What exactly did you complete or add to since all you had was protein shakes. The purpose of the protein shake is to use as a supplement to something that you would normally have but can't have at the moment. So, if it's time for breakfast and you don't have time to cook, grab a protein shake. Then when it's time for lunch, you intentionally prepare your lunch. If it's time for a snack and you don't want to eat a full meal for a snack, now the protein shake becomes a supplement and the same for dinner.
Protein shakes are not to be your main source of nutrients. Yes, you may lose weight by drinking protein shakes, but is this something you will be doing for the rest of your life? I have drunk slim-fast for breakfast, lunch, and dinner and by the end of the night I'm starving. Why, because I put nothing of substance in my body. And, I still end up snacking throughout the day.
So, forget about the supplemental protein shakes and eat a meal. They are only good to supplement a meal when you can't get one.
If you have been successful in living off protein shakes, I would love to met you and see how much muscle mass you have. This is just not something I would recommend for any of my clients, friends of family.
In the words of Madea's brother - DON'T DO IT... DON'T DO IT... DON'T DO IT.
Lisa D.
Protein drinks and or any other meal supplement is just that... a meal supplement. What is the definition of supplement? Well I'm glad you asked. Let's ask Webster - Supplement is something that completes or makes an addition to. So, let's say you had a protein shake for breakfast, and a protein shake for lunch and a protein shake for dinner. What exactly did you complete or add to since all you had was protein shakes. The purpose of the protein shake is to use as a supplement to something that you would normally have but can't have at the moment. So, if it's time for breakfast and you don't have time to cook, grab a protein shake. Then when it's time for lunch, you intentionally prepare your lunch. If it's time for a snack and you don't want to eat a full meal for a snack, now the protein shake becomes a supplement and the same for dinner.
Protein shakes are not to be your main source of nutrients. Yes, you may lose weight by drinking protein shakes, but is this something you will be doing for the rest of your life? I have drunk slim-fast for breakfast, lunch, and dinner and by the end of the night I'm starving. Why, because I put nothing of substance in my body. And, I still end up snacking throughout the day.
So, forget about the supplemental protein shakes and eat a meal. They are only good to supplement a meal when you can't get one.
If you have been successful in living off protein shakes, I would love to met you and see how much muscle mass you have. This is just not something I would recommend for any of my clients, friends of family.
In the words of Madea's brother - DON'T DO IT... DON'T DO IT... DON'T DO IT.
Lisa D.
Saturday, January 19, 2013
Change Your Mind... Change Your Body...Your Life
Yesterday I had the privilege to be on Let's Talk Radio with Pastor Juan G. and Evie. OMG, it was amazing. However, what we discovered is people really do not know how to go about making a lifestyle change. Many think all they need to do is get up and exercise, eat as little as possible and the weight will come off. But I am the one that's here to be the carrier of bad news. THAT WILL NOT WORK. We must first start with the MIND.
Joyce Myer has a book "The Battlefield of The Mind." if you have not read it, please do. Well, as in anything, the mind first has to change. You have to be mentally ready to stop eating and or start eating, if you're one that does not eat.
Even the Bible says, there must be a renewing of the mind in order to serve Christ. It works the same way. You have to renew your mind to serve yourself... change the way you think about you, change the way you think about your body, change the way you think about your heart and your family.
Twelve years ago, I made up my mind to take care of me and I've been doing it every since.
What do you need to change in your mind? Is it the people you're around, is it getting over some past hurts, is it FORGIVING SOMEONE. All of that and more can cause you to sabotage your own success.
This is where I am today.... My life is much more important than the people I serve. If it makes me EAT, then it has to go.
Lisa D.
Joyce Myer has a book "The Battlefield of The Mind." if you have not read it, please do. Well, as in anything, the mind first has to change. You have to be mentally ready to stop eating and or start eating, if you're one that does not eat.
Even the Bible says, there must be a renewing of the mind in order to serve Christ. It works the same way. You have to renew your mind to serve yourself... change the way you think about you, change the way you think about your body, change the way you think about your heart and your family.
Twelve years ago, I made up my mind to take care of me and I've been doing it every since.
What do you need to change in your mind? Is it the people you're around, is it getting over some past hurts, is it FORGIVING SOMEONE. All of that and more can cause you to sabotage your own success.
This is where I am today.... My life is much more important than the people I serve. If it makes me EAT, then it has to go.
Lisa D.
Friday, January 18, 2013
What's Different This Time
I am preparing to teach another Health Is Wealth Fitness Challenge at my church. This is our 4tth year doing this challenge. On yesterday, I spoke with one of the young ladies that is helping to organize the challenge and I asked her, "What is different this time?" She couldn't answer me honestly. One excuse after another. Well, I'm tired of the excuses.
You see every year, it's the same ladies that come to the challenge wanting to lose weight, but they didn't change their mind about what it is going to take to make that lifesyle change. As much as I enjoy training and helping others reach their goals, I have got to be honest with them. If you have not changed your mind about taking care of your body, then you are not ready to change.
When ever there are no sacrifices made, there is no value to the job. Sacrifices add value to the process.
So, I'll say to those that are preparing for the Fitness Challenge, Prepare your minds before you prepare your workout ensemble.
I can't help people if their minds are not ready for the change. Tell me, what is the one thing you're struggling with that's keeping you fromreching your goal?
Oh yell, please check out my friend +Katherine Waddell at thisneedstobesaid.com. Check out her blogtalk radio broadcast everyday at 2:00 pm on Blogtalkradio.com.
You see every year, it's the same ladies that come to the challenge wanting to lose weight, but they didn't change their mind about what it is going to take to make that lifesyle change. As much as I enjoy training and helping others reach their goals, I have got to be honest with them. If you have not changed your mind about taking care of your body, then you are not ready to change.
When ever there are no sacrifices made, there is no value to the job. Sacrifices add value to the process.
So, I'll say to those that are preparing for the Fitness Challenge, Prepare your minds before you prepare your workout ensemble.
I can't help people if their minds are not ready for the change. Tell me, what is the one thing you're struggling with that's keeping you fromreching your goal?
Oh yell, please check out my friend +Katherine Waddell at thisneedstobesaid.com. Check out her blogtalk radio broadcast everyday at 2:00 pm on Blogtalkradio.com.
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