2014 & All its possibilities

2014 is surely on its way and unless God decides that the world is His for the taking the new year is in the air.  I am in the process of doing my personal year in review of 2013.  I will share the bad and ugly of 2013 in a later post.  Over the course of my blog I have expressed some personal goals I wished to achieve and the challenges met with doing so.  

Well 2014 represents a clean slate for me and I will only be taking the lessons learnt from 2013 onward.  I will also be rolling over some of the goals from 2013 that are still being worked on - my desire to learn French and my desire to get and stay fit & healthy.  I have also decided that I will not be making new year's  resolutions but rather new year's commitments.  In addition to the renaming (lol) it is also imperative to have plans and strategies in place to ensure the successful execution of these commitments.    

So my commitments are as follows:

1. Get fit and healthy - this area hasn't been met with total success. I have lost weight. I have gained it back. I think the most success I have achieved with this area is the alteration in my eating habits.  It's not perfect but I'm getting there. I have made changes in the following areas:

• I have reduced my sugar intake and I drink more water
• I eat less fast food but I still love my fries (I know I know)
• I experiment with healthy foods and I cook more than before (still got ways to go but it is definitely more  than before)
• I have invested in a kitchen appliance - a toaster oven - allows me to prepare meals without having to use a conventional oven
• I have learnt to eat foods I wouldn't normally eat - sweet potato, salads (on a regular basis)
• I have reduced my rice intake
• Increased my fruit intake 

There are others but you get the idea.

Ultimately I would like to lose 20 pounds by the middle of 2014.  I think that is a realistic goal.  Eating healthy and exercising consistently, however, is not only a daily goal but one I hope to eventually turn into lifetime goal)

2. Building a closer relationship  with God - I think is my most important relationship and a serious commitment. My relationship with God is much closer than it has ever been.  I keep in mind that the journey of a thousand miles begins with a single step.  I take this commitment one day at a time and have been building on same since last year. I go to church regularly now and no longer see going as a chore but a moment with God in His house. I incorporate prayer, my declarations, songs of praise and worship in my daily life.   As I do so I realize that God is indeed focused on me and my destiny of leading a victorious life. I intend to seek counsel/ advice on how to solidify my relationship with God. 

3.  Smile more - This one is a serious one for me.  Literally.  I usually have a serious expression. More than half the time I am not even contemplating anything serious or worrying about anything but apparently my expression tells a completely different story.  My family, lots of friends and even strangers has commented on my expression/face.  “Weh mi ah worry bout so? Weh do you? Something happen? Who trouble you?”  Often times it is nothing. Or rather I have nothing to smile about.  So I have decided to try something new - I’m gonna smile more.  Sounds simple doesn't it?  Let’s see! So as usual I Googled “What can smiling do you for you and others?”  Quite a few websites proved to be incredible resources, however, I settled on two - Top 10 Reasons to Smile &  7 Good Reasons to Smile.  Both articles cite that smiling can make you happy even when you are not, is contagious and makes other people happy, makes more you attractive and helps you de-stress.   But it doesn't stop there as smiling can also lead to laughter, feeling good and even land you a job!  Smiling also can help to reduce blood pressure, make you look younger and appear confident.  So nuff nuff smiles for 2014 mi say!

4.  Stop becoming a people pleaser and become a “me” pleaser - I freely admit that when I was younger I had quite a bit of a selfish streak (still do but no where as much).  Because of that I started to overcompensate by becoming a people pleaser.   Once I am asked to do something for a friend especially someone I hold dear I am quick to say yes even at my own inconvenience.  Why do I do it? I am not really sure but I intend to reflect. Sometimes I think I just don't want anyone being mad at me for saying no (that makes no sense as I type but it's true) or badmouth me because I did say no.  A lot of this people pleasing I think is definitely tied to how my view myself.  I freely admit that I do not have the healthiest of self esteem and I am not very confident at times.   More people pleasing has caused me to make decisions that were not the best decisions for ME.  It's gonna be hard to change as I have been people pleasing for a long time. It is not my goal to retain my selfish streak but I must strike a balance some way some how.  It can be done.  It will be done.  

5.  Read more motivational, uplifting books - Truth be told I love to read.  I'll read just about anything really. Lately though the only books I have been reading are romance novels and stuff for my blog.  I would love to change that.  So I have decided to get into to habit of reading a motivational or inspiring book per month.   So far I have highlighted five or rather found five at home that I have either borrowed, gotten, bought (not quite remembering which is applicable).  I plan to read each and give a review of same.  I hope to impart any lesson or inspiration that comes my way. 

6. Become the most positive and enthusiastic person I know - Becoming Ms. Positivity has become my new mantra (sounds cliche I'm sure but I'm doing it anyway).  I am aiming for better by declaring better.  Recently if somebody asked me how I was doing I generally would respond with the words “ok”, “fine”, “all right”.  I was never good, great or awesome.  Things have changed as now when I am asked how I am doing I respond with the words "good", "great" or "awesome".   I use these words even when I am not feeling this way.  I hope that in saying that I am "good", "great" or "awesome" then it will come into being.  My thoughts will become my actions.  Persons I have met along the journey of life have definitely shown me that despite the negatives life has so many positives and the time spent to highlight the negatives shortens one’s years, happiness, emotional stability, health, etc.  After saying all of that which would you choose?

6. Learn (some) French - I had an opportunity in high school to learn.  The teachers I didn't think were very effective and I lost interest.  I am sorry I didn't push it as I think a second language (and not patois) truly open doors for an individual not just locally but internationally too.  I have checked out the possibility of pursuing classes at French Alliance or using Youtube to learn so as to see how I fare at it.  I am also giving myself six months with commitment as well.  I do not anticipate fluency but I hope to recognize some words and be able to say some sentences in French.   I will advise of any progress made along the way.

7.  Personal Commitment/Life Changing Commitments - There exists personal and life changing commitments that I made in 2013 that I hope will come to fruition in 2014.  I am working hard and still doing the groundwork.  I put my ideas and my progress on paper and I go over them periodically.  At this point I do not wish to share these commitments but I will advise when definite progress has been made.  And no -  is not marriage or kids!

So now I've advised of my resolutions.  Now it's time for strategies!

Upon settling on my new year's commitments I thought about the strategies  I would use to ensure my success.  I came across a interesting article, Keeping your resolution, written by Jodi-Anne Lawrence in today's Sunday Gleaner (December 29, 2013).  The article was aptly titled as she consulted life coach and psychologist Olive Ellis on tips on keeping your resolution or in my case, commitments (*insert smiley face).  Ms. Ellis advised that we should consider the acronym - SMARTER - Specific, Measurable, Attainable, Realistic, Time-bound, Enticing and Rewarding when developing new year's resolutions.  She further explains that we should specific about what we want to accomplish and that it should be measurable. Furthermore you need to set realistic expectations so that you are not easily discouraged.  Ms. Ellis added that it is important to set a time span, put a fun & enticing element to it so that it feels like less of a chore and reward yourself at the end. The article then gives the following pointers which quotes  and paraphrased Ms. Ellis's pointers that one can use to ensure that the new year's resolutions are indeed accomplished:  

1. Have a vision -  Know what you want and picture yourself as you would like to be. Imagine yourself happy and confident in that new way.  One way to achieve is to create a vision board or a vision collage.  A vision board or vision collage is typically a poster board on which you paste or collage images that you've gotten from magazines, printed online, from anywhere really.  I would encourage colour pics and not black and white for a more eye catching effect.  These images should represent the goals you would like to achieve, for example, I want toned legs so I would Google images of a pair of toned legs, print and paste on my vision board.  In addition a poster board does not have to be used. I typically use cartridge paper.  You can even use cardboard when neatly put together create something like a poster board.  I recently started a workout collage (which I am still working on) and I hope to have same ready for display shortly.  Once complete place it in an area which is visible to you at all times.  Seeing the vision board or collage reminds you daily of your goal and helps to keep you motivated for sure.  
2. Set realistic goals - Persons fail to keep their new year's resolutions because they generally aim too high.  As stated above I want to lose 20 pounds in six months.  Usually it is advised to lose a pound a week which would mean 4  pounds per month.  With my goal I am aiming for 3 to 3 1/2 pounds per month.  Seems realistic enough.  Make we see nuh!
3. Write down these goals - Put on paper the steps you will need to take to achieve these goals.  For example, if your goal is to lose weight, then you might need to develop a weight loss plan, change eating habits, exercise consistently, etc.
4. Create an activity schedule - This schedule should include the things you need to do daily to achieve your goals.  It is important that you stick to your schedule, though there will be times when you will have to break planned activities but get back on track as soon as possible. Do I know this or what? Sometimes when I miss a day of exercise it will turn into two days of no exercise, then a week.  Before I know it a month has passed since my last workout. 
5. Be disciplined - It will not be easy to stick to your goals as there will be challenges and obstacles along the way.  It is quite natural to become discouraged or depressed when there is a setback.  Do not stop or abort the process.  This is where self-discipline and perseverance comes in.  
6. Believe in yourself - If you do not believe in yourself then nobody will. Look in the mirror and give yourself a pep talk.
7. Get support - No man is an island and so in achieving your goals you will need to seek out support from family, friends, etc.  Having the necessary support will help to lessen the burden and this will show that you are really serious about achieving your goals.
8. Enjoy what you are doing - Going about achieving your goals should not feel like a burden.  You should enjoy the process by finding ways to make it interesting and fun.  Keep thinking about how happy you will be when the goal is achieved.
9. Reward yourself - Reward yourself along the way and especially when you have achieved your goal.

So I have stated my commitments and suggested strategies (mentioned above in the article in the Sunday Gleaner).  I hope to go in further detail with each commitment and my strategies for potential success along the way.  The new year is starting and it is time for action and follow through.   I officially start January 1, 2014.  My check in points are April 1, 2014 & July 1, 2014.   Even if I suffer a setback or challenge I will pick up where I left off and keep going.   I make this sincere commitment to myself to keep going. 

Think about your resolutions, commitments, goals or anything you want to call them lol. Think about stuff that matters, stuff that will aid in your overall self improvement.  Put them on paper and put the necessary strategies to follow through.  You can't give up. I won't give up.  Join me on a quest of never ending self improvement.

My main source for this post:
The Sunday Gleaner dated Dec 29, 2013 - Outlook Magazine (and yes the actual Sunday Gleaner)

Positivity!

Now I know I’ve been missing from blogosphere for some time now.  I haven’t written anything in nearly two months (hands on cheeks).  I have been super busy with work (of course with no adjustment to my pay slip).  Anyway, I have been working on this post for some time now.  I hope you enjoy.  Let’s get to reading……………….

Now I'll be the first to admit that I was never your "Ms. Mary Sunshine", I was truly a "Debbie Downer" (all my SNL fans would know who this is lol).  I generally viewed things with a glass half empty mentality.  I always considered the worst case scenario in any and every situation.  Once the worst occurred I would then act accordingly cause after all the worst was expected.  I was truly a very pessimistic individual.  I think about past positive scenarios and found that even then I would zero in on whatever negative aspect I could find of that scenario.

I have had an amazing life, a great life thus far (& my amazing & great life continues still).  I never met any serious challenges until I got older when my rose coloured glasses were removed from my eyes.  I received a serious wake up call.  I realised that were persons in this world that went out of their way to steal your joy and your positivity.  Simply put: they are placed to break you or grow you.   I generally allowed persons to “break me”.  Now the saying "People come into your life for a reason or season" and this I realise to be true with each passing day.  I have learnt that by allowing someone to “break me” is tantamount to giving this person power over your life, actions, feelings, thoughts - everything. Over time I have learnt that when a person comes in to your life and acts like that they are definitely in your life for a season.  If one comes in your life and inspires you in any way they are definitely in your life for more than a season and most definitely a reason.

I am learning to remain positive in the midst of adversity, great and/or small.  It has been not easy as I have been a negative individual for so long.  I have had to train myself not to resort to harbouring negative thoughts in the midst of any form of strife.  The simplest signs of adversity generally would send me over the edge.  Now I am definitely a lot more patient as I evaluate the situation and look for the opportunity in the present difficulty.   For example, the other day my car refused to start on two occasions.  The first occasion I was really despondent, angry and worrisome; worried that the repair cost would break me.  I felt defeated.  Something so minor (in the grand scheme of things) got me so defeated, so down.  My friends know I am prone to quick tears and they were on their way for sure.  On the second occasion, however, I took a totally different approach. It was like I was a different person. Initially I asked the Lord "why now?"  I thought to myself "mi just fix the blasted car".  This particular time I had just gotten paid and I started going off on a tangent with all kinds of thoughts.  I started to laugh and said in my mind “All is well".  I said it so much in mind I started saying it out loud "All is well!"  I spoke freely to my God.  I asked Him that the repair be minor and resolved as quick as possible. This whole car saga took place at 6.41 pm and by 8 pm I was home (I made some stops along the way too :)).  The cost - much less than what it cost me the first time around (Yay!!!!).  It did not “mash up” my budget too badly.

My boyfriend of almost one year has also played a critical role in the overhaul of my outlook on life.  He is positive about life possibilities, totally in love with His God and has the biggest heart of anyone I know.  He has taught me remain calm in the spite of all of life’s difficulties.  Accept that things happen for a reason and that I am where God wants me to be at this time in my life.  He has taught me to hope, hold onto my dreams, have faith in God and believe that all things are possible. He constantly and consistently encourages me to be the best “me” possible.  Richard Bernard has become and is my own personal cheerleader.  Another reason and not just for a season!

The reasons continue.  My supervisor at work recently resigned and my "little world" felt threatened.  She had become my fearless confidante and buffer against work pressures and some of life's pressures too.  I felt stressed (lol, word start get regular use sah since she lef).  I felt like I couldn't manage without her but I would have to as her time with me at work drew nearer to a close.  She truly holds herself highly and not in arrogant manner.  She truly believes in God and trusts him explicitly.  I have learnt that in leaning on Him will never steer me wrong.  Heather Muirhead Brown has been a Godsend. 

There are others that have impacted positively in my life (i.e. my mom but I think that goes without saying) and I realise that by surrounding yourself with positive people even if things do not go the way you want or plan it is profound to get through the outcome whether favourable or not.  I say avoid negative people but sometimes it is hard especially when you are related to them.  I say steer the conversation towards positive words as best as you can and then get away as soon as you can. 

In addition to surrounding myself with positive people and deepening my relationship with God I have found several pages on Facebook that provide inspirational advice, lots of words of wisdom and encouragement.  They include:  Zig Ziglar, Joel Osteen, Les Brown, Iylana Vanzant, Paula White, MindFood, Robert Kiyosaki, Jim Rohn, Simple Truths, Life Pulp, Quotes Influence, Your Beautiful Life.  I encourage you to like them as they post on your timeline words and quotes of positivity and inspiration.  I don’t know about you but a lot of times these words come just at the right time.

An area of great discomfort for me is my (current) weight, my sporadic lack of motivation to exercise and eat right.  I do try keep focused on my goal - get fit, get healthy but it's hard. I do realise that I must remain positive as even though I do not have the body I want now I know that with constant diligence and faith in God and the process I will definitely get there.  It took me a while to understand but I think I do now.  You have to love what you have now (my body that is) then work on making it better.  There is no shame in constant self improvement.  After all we are all works of progress.

A positive attitude will lead to positive outcomes (borrowed from LifePulp on FB).  I will achieve my goal - get fit & healthy - one day at a time.

The outcome of my sleep challenge

So I'm an insomniac and a night owl. No matter how tired I am during the day my mind and sometimes my body comes alive (or something). I've read numerous articles  ( & still read) that adequate sleep is necessary for successful weight loss.  My post on sleep emphasized how important adequate sleep truly is.   

On an average I get about 5-6 hours during the week sometimes less and 8 hours or more on weekends.  I used to pride myself on my ability to stay up, get up early and work as if I had gotten the requisite hours of rest.  Can't believe I'm about to say this but I'm getting older so I can't "bleach" like I used to.

So I've decided to challenge myself for a week where this sleeping thing is concerned.  My sleep challenge started October 20, 2013 and ended October 26, 2013.   Here goes my week:

Night 1
The first night I managed to go to bed at a decent hour.  I went to bed to ten but I fell asleep somewhere between 10 and 10.30 pm.  I woke up for a bathroom break and I eventually got up at 7 am.  I felt seriously well rested.  I'm glad I got eight hours of rest.  It made me mellow, calm for the rest of the day

Night 2
Hmmmm. Night 2 did not go as planned as at 12.44 am I was still wide awake typing away on this post. Lol.  Anyway, I got myself ready for bed, lights off, laptop off, teeth brushed.  Sleep here I come.  I honestly think I would have been in bed already but I don't have work tomorrow. Yay!!

Night 3
So ummmm yes. Night 3 pretty much went the same as Night 2.  I went to bed earlier though :).

So Night 4, 5, 6 and 7 were all misses. I think that being on vacation did not help matters at all.  I was able to stay up late and wake up late which enabled me to get eight hours or more of sleep. Yay!
I am now back at work and missing those days.

I am still trying to go to bed earlier and I have revised my sleep time by cutting down a little at a time instead of such a drastic step.  I have decided to try this sleep challenge again.  I want to make sleep a regular habit and an important part of my get fit/get healthy programme.

Keep y'all posted.

Sleep: a super important ingredient

As I proceed on my get fit/get healthy journey I think it is absolutely necessary (prudent too) to read and absorb information that will significantly help me in achieving my goals.  So I'm reading and I read and I read some more (on everything really regarding getting fit, getting healthy, etc) and I come across an article (can't remember where though) advising, telling, preaching (basically rubbing it in) that sleep is super important in this whole get fit/ get healthy journey.   I search or rather Googled this topic of sleep and it became increasingly apparent that sleep is quite important.  I found this amazing article on www.shape.com (actual link - Why Sleep is the No. 1 Most Important Thing for a Better Body) that actually shed a lot of light on this whole sleeping matter.  The article was truly an eye opener.  I also think it is well written as it thoroughly explored the topic of why sleep is so important to weight loss  and overall self improvement.

The article (the link above) addresses the topic by highlighting five consequences of sleep loss.  The writer (Adam Bornstein) initially talks about how sleep controls one's diet. At first I was like really, really now?  How could sleep possibly control my diet?  I'm not doing anything in my sleep except well sleep!  Mr. Bornstein cites varying sources for his article including information from the Center (I spell this Centre cause I use UK English) for Disease Control & Prevention.  He also cites information from published research papers such Annals of Internal Medicine, Nature Communications  - just to name a few.  Anyway, I digress. I was talking about how sleep controls one's diet.  Ideally I think the best way to lose weight is to eat healthier and exercise consistently.  Don't get me wrong eating healthier still has to be done in moderation as you still have to watch your intake.  So ideally, for me at least, I try to limit my daily calorie intake to 1800 calories or less and exercise for a minimum of 30 minutes for at least three to six days a week.  With all that said I seriously couldn't imagine how sleep controls my diet.  I honestly have never factored the importance of sleeping into the whole mix of things.  I figured if I got some sleep (whether it was enough or not) I'd still be able to function (even though lately it seems not to be the case).  It seems that sleeping less than seven hours per night (which is often for me) can reduce and undo any benefits of dieting.  When adequate rest is achieved half of the weight lost is from fat.  When sleep is inadequate less weight is lost despite any change in diet and exercise regime  Furthermore, hunger pangs increase, meals become less satisfying and there is absolutely no energy to exercise.  I read this paragraph over and over and realised that this was very true.  I could honestly relate.

The second consequence highlights how poor sleeping habits changes your fat cells.  When I don't get enough rest I am very groggy, listless, exhausted, frustrated, cranky, grumpy.......  I could go on all day.  Mi miserableness tun up!!! (my friends can attest to this behaviour).  With my lack of rest it seems not only my brain and body feels tired but apparently my fat cells are tired too.  On top of this my metabolism sloooooooooowwwwwwwwwwwwwsssssssss down.  No wonder the scale nah move.  Sigh............  When you're sleep deprived the ability for one to properly use insulin (which is the master storage hormone) becomes completely disrupted.  This is bad because this disruption causes one to become more insulin resistant and as such fats circulate in the blood and pump out insulin.  This excess insulin ends up storing fat in all the wrong places.  As a result weight loss becomes harder and diseases like diabetes occur. 

And if that last point wasn't scary enough it get worse.  Lack of rest makes you crave food.  So true!! Take today for example (Oct 12, 2013)  I went to bed this morning at about 12.30 (am of course!) and I was up by 7.30 or earlier.  It's possible that it was earlier cause I felt exhausted same way.   I woke up hungry and felt/got hungrier quicker all day long - no matter what I ate.  The writer of the article continues by saying that contrary to popular belief hunger is not related to willpower and learning to control the call of your stomach.  Hunger is actually controlled by two hormones: leptin & ghrelin.  I don't know about you guys but ah di first mi hear bout these two.  Anyhoo, I "Googled" these two just to get more info and truly understand their respective roles in the whole weight loss journey.  Leptin is a hormone that is produced in your fat cells.  The less leptin that is produced the hungrier you feel.  Ghrelin, if produced in a large quantity, will increase hunger pangs while reducing the amount of calories burnt (i.e. your metabolism rate) and increasing the amount of fat stored (You're getting fatter!).  Finding an appropriate balance for both hormones is essential to one's success in losing weight.  Lack of sleep will undoubtedly wreak havoc with these hormones which will then wreak havoc on your "dieting".  So let's be clear - MORE LEPTIN, LESS GHRELIN!

And if that wasn't bad enough scientists have determined exactly  how sleep loss creates an internal battle that makes it quite impossible to lose weight.  Inadequate rest causes your cortisol level to increase (the stress hormone that is associated with fat gain).  Cortisol also activates the reward centres in the brain that makes you want food.  So the cortisol is now on the rise due to lack of sleep - remember that this also cause ghrelin to increase.  Keep in mind that increased ghrelin stimulates more hunger, reduces your metabolism and increases the fat stored in your body (more weight gain). With both ghrelin and cortisol working side by side (lol) together they shut down the area of the brain that signals satisfaction after the consumption of a meal.  With this shut down your satisfaction level practically disappears and you are hungry all the time even after eating a big meal.

If you think that it stops there - eh eh - you are in for a rude awakening.  Lack of sleep pretty much impairs your ability to make complex decisions and is likely to push you towards consuming foods that run contrary to the healthy lifestyle you wish to lead.   And if that doesn't change your approach try this one on for size - literally.  Your food portions increase as well as your desire for high calorie foods.

So let's digest this - indequate  sleep impairs your decision making especially those decisions involving the consumption of the wrong (unhealthy) foods, you eat more of said foods which means more weight gain. 

The next and final consequence appeals to common sense - sleep sabotages gym time.  The fallout of sleep deprivation continues to wreak havoc beyond one's diet and into your workouts.  No matter what your fitness goals are, having some muscle on your body is important.  Muscles is the enemy of fat as it helps you to burn fat and stay young.  Lack of sleep, therefore, is the enemy of muscle.  Brazilian scientists found that sleep debt (Sleep debt is the cumulative effect of not getting enough sleep) decreases protein synthesis (your body's ability to make muscle), causes muscle loss, and can lead to a higher incidence of injuries.

Adequate rest helps your body to recover from exercise as sleep deprivation slows down the production of growth hormone (which is your natural source of anti-aging and fat burning which also facilitates recovery).   Lack of sleep affects the body's recovery in two ways: 

• Firstly, sleep loss means less slow wave sleep.  It is during this sleep phase that the most of the growth hormone is released.
• Secondly, poor sleep increases cortisol (previously mentioned as the stress hormone) which slows down the production of growth hormone.  Here comes the doozy! Your growth hormone (your natural anti-aging & fat burning source) is reduced cause you didn't get adequate proper rest (low slow wave sleep) which is then further reduced by the cortisol in your system.  Mi nah win! Sigh......... I'll be fat forever (No I'm won't be!!!!).

It is my experience that lack of sleep makes everything that much more challenging. Working out is impossible.  There is no energy and you super sluggish even for the simplest of tasks.  Even if you do manage to work out - it is likely that you have not given it your all and you will remain at your current weight or gain weight (*hands on both cheeks).

I have spent so much time on this post, reading this article and many others like this one.  As I read it becomes exceedingly clear that sleep is an important ingredient in any weight loss/fit/healthy living (permanent) lifestyle.  A minimum of seven hours is needed as less than that results in the negative effects mentioned above.  Sleep aids weight gain, unhealthy eating and lifestyle habits which overall hinders one's overall self improvement.  Sleep should be priority at all times. 

This article definitely opened my eyes to this sleeping matter.  It made me truly realise that if I do not align my priorities and make sleep a part of my daily routine I will fail miserably in my get fit/get healthy journey.  I will fail to lose weight; I will fail in improving myself in all the other areas (mentally, economically, all the -allys).  My constant sleep deprived state will ultimately lead to me making ill-fated decisions regarding my present and my past.

I know that making sleep is a priority.  I also know I can't keep putting it off.  Adequate rest is a must!   My typical bedtime hour is between 11 pm and 1 am (during the week at least).  I am up by 6 am to get ready for work.  I am usually feel tired, groggy too and I struggle to wake up and get going.  This is usually a frequent occurrence (more like every morning).  I have been trying a lot lately to go to bed early but as usual something or someone is there to distract me and I end up going to bed once again at my usual time.  Well no more! I am giving "getting adequate rest" a shot.  This is my newest challenge.  So with the new things/foods/workouts I'm trying out in order to make being fit and healthy a permanent lifestyle change I have decided to challenge myself to a week of going to my bed early (at least early for me). My new bedtime will be between the hour of 9 and 10 pm (the latest being 10.15).  My challenge, Operation Sleepy Time, officially begins on Sunday, October 20, 2013.  I'm not sure this is a wise move as Monday is a holiday and there is no work (Yay!!)  Anyway, I intend to try for exactly one week. Keep y'all posted............

It is very ironic cause in compiling and completing this post as I got very little sleep while doing it.  This I will rectify with "Operation Sleepy Time".

My sources for this post included:

http://www.acefitness.org/acefit/healthy-living-article/60/110/when-it-comes-to-weight-loss-how-important-is/

http://www.livestrong.com/article/74796-sleep-important-weight-loss/
http://www.shape.com/lifestyle/mind-and-body/why-sleep-no-1-most-important-thing-better-body
http://www.doctoroz.com/videos/lose-weight-through-better-sleep
http://www.sparkpeople.com/resource/wellness_articles.asp?id=129&page=2
http://www.fitday.com/fitness-articles/fitness/weight-loss/why-sleep-is-key-for-weight-loss.html

Information can never be too much. So read so more and educate yourself more.  Happy sleeping!!

What inspires you?

This posting is much different from my usual postings.  As I continue to get healthy/get fit (ha!) I have realised that this will ultimately lead to my overall self improvement.  Self improvement encompasses not only becoming fit and healthy but improving one's self mentally, financially, economically, spiritually (all the -allys really).  There are several situations that you will find yourself contemplating such thoughts.
 
I had these thoughts at a funeral I recently attended.  You find yourself thinking all manners of things - choices made in terms of being wrong or right, actions taken, the life you have led thus far, the list seems endless.   These thoughts flowed across my mind while I sat in congregation of a thanksgiving service for a family friend, Patrick Kiplyn Williams.  As I listened to his life story I couldn't help but wonder about my life story (thus far).  The words stoic, witty, astute, gentle giant, confidante were used to describe my family friend.  Numerous tributes from his family, friends and peers were given.  This showed me that despite his short years he indeed made his mark.  I couldn't help my tears as I heard such positivity of one's life and ending of it all.  I sat and thought that the crosses people dem live forever and the good ones go so early. Hmmmmm sigh..................
 
The pastor for the service also spoke highly of Patrick.  He continued with his spoken word and sought to remind us all of having an "appointment" with death.  Even with this "appointment" looming he encouraged us to live our lives.  I thought about this so much and linked it to my get fit/get healthy journey and realise how much emphasis is placed on what others think or say about us (me).  We (me included) get caught up with worry and wonder about what people's perception of our lives, our actions, our decisions.  It is not possible to "live" your life if you spend your precious time considering the thoughts of others.

I started to really wonder about my decision to get fit & healthy a permanent lifestyle.  Was I doing this for me? Or was I hung up on how persons viewed my appearance and/or my weight (gain)? Was I doing this for vain and shallow reasons?   I realised that my initial times at trying to get healthy, be fit and look fit & fab were based on other people’s opinion and I think I gained  and lost weight time after time as I wasn’t doing what I needed to do for the right reasons.   This time I am!  I am doing this journey for me.  I am not on anyone’s timetable but my own.  I wonder now about who I will inspire to go on a similar journey - a journey of self discovery.  Live your life in a manner which inspire others to be or rather become their better selves.
 

One of the tributes given alluded to the time spent between one’s life (the date of your birth) and death (the date of your “appointment”) as a dash.  The dash in between the two dates is the sum total of our lives – let us make that dash count.

 

D – Dare to be different; take a stand for injustices; walk in integrity

A – Answer the call both to God and humanity. Do all you can while you can for all you can

S – Support each other – drop in on a neighbour or a friend; visit the sick or shut in

H – Have a sense of humour. Laugh at yourself and with others more often. Don’t take life so serious.

Patrick, walk good......

 


Thanks for your words, Marci!  Cheers……

 

Update to "My 30 Day Shred" exercise regime

I have been working on this post for quite some time now.  Been somewhat afraid to share my thoughts and lack of progress on my "Shredding" experience.  I contemplated lying about my progress but then I thought to myself "why lie" cause the scale, measure tape, pictures and clothes don't lie.

I would be lying to my readers, fellow "shredders", my friends, my family and especially to myself. There is no need to lie.  This is my journey and I need to be honest along the way. I need to hold myself accountable for any decisions I make along this journey.

I started off the Shredding proud and shining. I was super motivated by the reviews and testimonials offered by a myriad of persons online.  I was determined to become one of them.

I initially planned on doing 4 days of shredding  and two days of cardio. So I took my pictures, measured varying body parts and noted my weight on the scale. Sigh......

I started off well but was interrupted by lack of motivation, familial obligations, flu and eczema flare ups.  Furthermore I had no plan to do the shredding programme everyday as recommended (by various online reviewers). This I think may have compounded my lack of progress. 

So I started. Hmmm.  The very first day I felt like I was expiring lol.  It was manageable but damn if I didn't have to push it. I can't even remember when Day 2 happened but it did. The positive about Day one - I wasn't sore Yay!!!  I had been exercising before so it wasn't like I had been sitting around doing nothing when I opted to start the shredding programme.

I became demotivated primarily because of my lack of progress. I was eating properly (for the most part). I will be honest and said that I did cheat on my diet but not at a lot.  I had to be careful.  I wasn't trying to undo any progress made thus for.

So I mixed in my Zumba with the Shredding which pushed me behind schedule.
I sincerely hoped to be done by the end of August but this wasn't the case.   September is almost at its end and I'm at Level 2. Honestly though this level feels more manageable than Level 1.

My demotivated state remained as I prodded along my fitness journey. It is hard to keep in mind the goal at hand which is not to lose weight but to make healthy eating and fitness a permanent part of my lifestyle.

I must admit that there have been some positives along my journey.  These positives mostly impact my dietary habits.  They include:

1.  I drink more water now - Water has become a staple in my diet.  I love juice and I would have it at every turn.  These days I don't drink juice as much.  Sometimes I miss it.  Sometimes I don't.  There are times when I crave it and I just gotta have it.  And still I drink more water which is becoming surprisingly tasty :).  Readily satisfying my craving for juice is not easy to do as I no longer purchase it for my household.  I still think water is so blah but I drink it anyway. I know I can jazz it up and I do so with lime.  Now I'm considering orange slices as well. 

2. Slightly sweetened teas - I drink mostly green tea for breakfast and usually take packets with me to drink tea at work.  I still drink coffee, Swiss Miss and other teas  with very little sweetening.  Sometimes I use sugar or honey. I'd like to use honey more but at $800 or more for a bottle (J Wray & Nephew midsize bottle) it's not an easy feat.  I still use condensed milk as well but on a much reduced scale (at least for me).  I try to use less as time goes by as my ultimate goal is to eliminate at least 90% of the sugar in my diet.  Wondering if 90% too much or too little.  We'll see I guess.

3.  I cook more - Before this get fit, get healthy journey I would cook sporadically or whenever I felt like it (this was extremely rare).  Now I'm in my kitchen on a regular basis.  I still have ways to go but I do experiment from time to time. I experiment in an effort to my favourite foods healthier - so far I've done this with pizza. I use whole wheat bread instead of pizza dough, I added pasta sauce, veggies and a small amount of cheese. Yummy!  I have bought a toaster oven to help reduce the fried foods I would eat.  So now I bake my "fried" plantains, toast my breadfruit slices, bake chicken breast strips (to help make my wraps).  There are couple recipes I want to try - baked carrot chips, sweet potato chips apple chips, etc.  Will provide an update on these sometime next week (providing I get the required food items).

4.  I eat more veggies - I used to avoid veggies like crazy.  Veggies used to represent less than 10% of my plate.  These days I've made an almost 180° in my consumption.  Veggies are now equivalent to or more than the amount of carbs on my plate.  Over time I hope to have more veggies than carbs on my plate.  I'm still not a fan of veggies but I've gotten to love lettuce.  I try to have salad at least 3 - 4 times per week.  I go to the market twice a month and get my veggies so I can create my own salads.  Much cheaper to make than buy.  To make my salad tasty I do use salad dressing (not too much).  I intend to try making my own as I think that would be less fattening than store bought
versions.

5.  I am becoming open to eating/trying different/new foods.  I am a picky eater.  I'll eat something on and off for 3o days and on the 31st day I would stop eating it cold turkey. I'd claim that I'm tired of it or I don't like it anymore.  It happened with tuna but now I'm eating it again.  Lol!  Now I try not to be so picky.  I eat yogurt, okra, boiled breadfruit and sweet potato now.  Widening my palate I think is key on this journey.  I hope to add more foods that I previously disliked or wouldn't try to my diet.

After reviewing my positives I feel motivated once again. Ha! Who knew. Lol. 
I intend to finish my shredding and improve my eating habits.  I am thankful for the progress I've made thus far and I am taking it one day at a time.  I will not give up! 

My unhealthy faves and healthier alernatives

So my fitness journey continues.  Losing weight, becoming fit, healthy and toned relies heavily on one eating healthy, exercising accordingly and having a positive attitude about it.  The exercise part I think I'm coming along nicely with, however, my diet is not completely where I need it to be.  I am still cheating on my healthy diet but I do so in moderation.  

My unhealthy faves are (yummy lol):

1. Fries - I love fries (hence the #1 spot). I'll eat them by themselves, with a burger, chicken with a salad, etc. My hot spots for fries include Island Grill (they have amazing seasoned fries mmmmm mmmmm sweet island goodness), Tastee (they give you a lot for a fair prices especially the Cross Roads branch & they are served hot as they are done to order) and Burger King (taste good at any branch).

2. Ice cream - Awesome stuff. Ice cream is an amazing treat. I love the Devon House and Haagen Daaz brands a lot. Then again I'll eat any brand except the yucky soy brands. Dat nah go happen!  I'll eat ice cream anytime anywhere. I've even had ice cream till I got sick - one time landing me in the hospital.  Still gotta have it.

3. Pizza - As much as I try pizza is unavoidable.  I love pizza and I intend to still have it - in moderation of course. I like both Pizza Hut and Dominoes, however Pricesmart sells a slice at a decent price (you need membership to enter Pricesmart though).

4. Fast food e.g. KFC, Burger King - A zinger from KFC or a whopper from BK was ideal. I love  having any of these.  It has been awhile since I have had any of these (over 2 months).  I still get cravings but I hold off and have some healthier to eat.  It is not easy at all. I can't pretend and say that it is.  

5. Juice - I am convinced I am addicted to juice. I usually drink at least 3 glasses or more of juice per day.  I usually have Tropicana Tropics (Strawberry Melon and Fruit Punch flavours are my favourite), Minute Maid, Freshhh OJ, Cran-Wata.  I'll even resort to Pepsi or some other soda flavour just to satisfy my juice fix.  Now I can say I have a glass of little  or no juice for an entire day. I drink more water now.   Sometimes it's not willing but I do.  I try not to buy juice as well.  It is easier to do without juice especially if it is not in my house.

6. Chips & cookies - Oreos and Lays sour cream and onion are my poisons under this food type.   I have cookies still but the rate at which I would have them has gone way down. I feel tempted to buy when I go down the supermarket aisle.  I ignore the temptation and look for healthier option (usually fruit).

7. Cake & other pastries - Chocolate cake, plantain tart, cupcakes, gizzada- I could go on all day. The sugary the better. I am not completely weaned and nor do I expect to be.  The good thing is that I don't feel the urge to have them often since I have started cutting down on my sugar intake.

8. Donuts - Now there is a bakery on Orange Street called Prestige Bakery  (downtown Kingston) that makes the most amazing donuts ever! I want one right now just thinking about it. Every time I go downtown I buy a box of 6.  I'm always tempted to buy more cause I always share the donuts and they taste soooooo good. Think I need to stop right here lol.

9. Sugary cereals like Lucky Charms & Frosted Flakes - I love cereals a lot. These days I mostly buy Post's Honey Bunches of Oats.  I buy Frosted Flakes with more frequency than I do Lucky Charms.  This is due the packaging size of the Frosted Flakes- they are sold in miniature packets. Cause of the size it is convenient and great for eating on the go.  

10. Other fixed treats e.g fried plantain, fritters, breadfruit - Love fried food. I've invested in a toaster oven in an effort to cut back on the frying. I bake, steam, boil, etc instead.  I am still not at a level where I want to be but I'm getting there one day at a time. 

My Healthy Faves are a work in progress:

Eating healthy is a challenge for me.  It sometimes feels insurmountable and other times I think I really can do it.  I love the bad stuff but then you can eat the bad stuff for so long until you can't anymore without it having a negative long term effect.  I have had to retrain my brain into eating healthy foods that I like and not the unhealthy foods I love. 

I am taking steps one day at a time to change my eating habits.  I cannot think of this journey as diet but rather as a permanent lifestyle change.  I have started the following as an effort to make eating healthy a habit:

1.  I've started a food diary.  Well technically I have.  You can opt to use excel, outlook or any generic calender on your pc/laptop/tablet.  Pen and paper will also do.  I currently use an app (on my Windows phone) from Livestrong.com called Calorie Tracker. It is really good as it allows you to create a profile and the foods you eat, calories consumed & burned (exercise).  The food database is awesome as it include Jamaican foods as well. My usual experience is that most of the food/calorie tracker websites/apps don't include Jamaican food items. You are also allowed to add customised foods.  It allows you to enter information even if you are day or two late.  Disadvantage with this app - it ain't for free & doesn't sync with Livestrong.com. 

2.  I plan my meals and try making better choices especially for snacks.  I hardly buy snacks these days but when I do I only buy one instead of my normal 3 packs (of snacks).  

3. I constantly Google & think about ways to create healthier meals.  If there is a recipe or food I like I try to find ways to make the meal healthier to have. 

4. I am no longer afraid to experiment in my kitchen.  I was never a fan of cooking (I freely admit).  My confidence level is just not where I want it to be in that arena and as a result I avoid it (as best as I can).  I would dabble in the kitchen every now and then.  I realise now that taking a permanent place in my kitchen is key to achieving healthy eating habits.  How else will you know what you are eating? I find myself trying different recipes, creating stuff - any food that will soothe my junk food, unhealthy food cravings.  

5. I try not to (most times I succeed) to stock my kitchen cupboard with food items that I shouldn't have.  Most times these contraband items include chips & cookies.  As such I am on a never ending quest to find healthy alternatives.  My Google search so far has led me to healthy recipe versions for potato, apple, carrot, plantain and banana chips.  I have not tried the recipes yet (what I am waiting on I am not quite sure).  This I plan to rectify by tackling at least one recipe a week.  
In regards to the finding a healthy cookie recipe I did not go searching for a healthy cookie recipe but rather the healthy cookie recipe found me.  In my usual perusal of Youtube I stumbled across a cookie recipe by Cassey Ho (Blogilates TV channel on YouTube - Easiest Cookie in the World!). I gotta give my girl, Cassey, mad love for this recipe.  Amazing and super simple recipe.  You need only 3 ingredients - one ripe banana (I don't like overly ripe bananas though), raisins (totally optional - I didn't use them cause I do not like them so much & I didn't have any on hand) & oats (I used the Foska brand - available in corner shops, wholesales & supermarkets islandwide). Now I tried this recipe like two weeks ago (August 11, 2013) and it came out all right. The sweetness in the banana helped but the cookie tasted like it lacked something.  I have decided to try the recipe again, however, I decided that I will be adding some spices to make it my own.  After all healthy doesn't mean the food has to taste bland.  Keep y'all posted on this.

Eating healthy is a constant work in progress and should not be thought of as a diet but rather a permanent lifestyle change.  I hear this often enough.  Also eating unhealthy foods every now and then do not make you overweight & unhealthy but the constant eating of them do. I am firm believer in moderation.  Everything in moderation.  When you cut yourself off the "bad" stuff cold turkey you end up binge-ing (I pray that this is a word lol) at the first hint of emotional turmoil, etc. As a result all the progress you made is all for nothing and you will have to start over.  You will have to start over!

I take eating healthy one day at a time. Even with a lapse in judgement I do not beat myself over it but vow to do better next time.  I can't "un-eat" the food now can I?

With all that said above I focus on these key words:

Eat healthy - one day at a time - work in progress - every in moderation - cheat sparingly (lol)

Websites I use on my fab, fit and healthy journey

When I first introduced myself, on my blog that is, I stated that my first time into the get fit/get healthy did not involve the internet at all.   My second time included the use of the internet but on a very limited scale.  My third (and definitely my last) time the use of the internet has gone sky high. In other words "mi use of di 'net tun up".  The Internet is practically my lifeline in my fitness forever journey.  The Internet provides a limitless (seemingly) source of useful information as well as videos, motivational quotes, tips, pictures, etc.  I could go all day. 

On my get fit/get healthy journey I used (and continue to use) a number of websites to get started, keep me going and motivated so that I will achieve both my short term (becoming toned & losing weight) and long term (eating healthy, staying fit) goals.  

There are 5 main ones that I use.  I usually am perusing them on a weekly basis.  I love to read and I find the information presented very interesting (& informative too).  So here goes............

1. Google.com - No surprise here. Google.com is my number one and preferred search engine.  I use this website on a daily basis to search for health & wellness tips as I trek along my fitness forever journey.  I do not confine my use of Google just in the area of health & wellness but rather every aspect of my life.  I am also on a journey of self improvement.  There are other websites I have discovered through my use of of Google.com.  A couple of them are on this list while others I use in passing.

2. YouTube.com - Here's another no brainer.  There are numerous channels on YouTube that cater to my fitness forever needs (well anybody's really). Video topics include workouts, nutritional tips, wellness tips, motivational advice, healthy recipes, healthy versions of the unhealthy versions we know and love.  There are also reviews of the different types of exercise DVDs on the market (e.g. Insanity, P90X). Such reviews usually include testimonials from the seemingly average person - before and after pics are shown, eating healthy tips given etc.  

I have subscribed to over 20 channels on YouTube which offer workout videos, eating healthy tips, healthy recipes, self improvement & motivational advice.  Again the video offerings seem endless. Notable mention goes out to FitnessBlender, Blogilates & Blogilates TV,  Sharee Hanson (Funeral For My  Fat), BeFit and Sensazao Crew.   The channels I have subscribed to each satisfy a different need.  I usually try to peruse each channel weekly especially for new video uploads.  I also get emails advising of any new uploaded videos to my subscribed channels.

I think I can safely say that there is a video on YouTube  for everyone.

3. Livestrong.com - This website provides amazing content on varying areas such as healthy diet, nutrition, fitness, wellness and and overall self improvement.  Livestrong.com is my how-to guide on my fitness forever journey.  Numerous articles are available - written by experts in varying fields.  


4. Sparkpeople - Sparkpeople is an online community that offer free diet plans, healthy and wellness tips, healthy, beauty and lifestyle tips.  Basically (to me at least) providing a road map to get where you want to and beyond - being the best, fit and healthiest you there is.  This website was truly amazing the first time I started my very first weight loss programme and it is still amazing to use.  Firstly you have to create a profile, set weight loss goals, time frame in  which to the lose weight.   In addition other goals can be set as well.   You are offered meal plans and recipes based on choices made regarding your diet choices.  Sparkpeople sends a regular newsletter to you consisting of a recipe of the day, fitness tip of the day and and article provided some sort of motivation to keep you going. 

Besides creating a profile you can also create a sparkpage for yourself.  You can "decorate" in any manner you like, post pictures, progress made, ideas, etc.   

5. Last but not certainly least Facebook - Facebook.com (surprisingly for me) is on my list as well.  I am not a crazy social media junkie, however, I do love my FB time.    Facebook has led me to quite a few fitness/healthy living pages.  They include Workout Healthy, The Female Hardbody and Sexier+Healthier U.  These pages I'm sure have websites, however,  I mostly pay attention to their Facebook pages.  The primary reason for this is that they provide pictorial motivation, a few tips as well on eating healthy at all times.  These pics have impacted significantly on the creation of my fitness forever collage.

In addition Facebook allows me to interact with persons who are on a similar journey (somewhat like a buddy system).  Making a post about what workout you did today or what you hope achieve another time often time results in an encouraging comment or even a like from a FB pal. 


I am not an expert on any one's life except my own. So I give advice on what works for me.   I sincerely hope the information I have given above regarding my choices of websites will give anyone a nudge to get their fitness forever journey started.  There is a lot of information online regarding fitness, health & wellness.  It is best not to be all over the place with getting tips on overall self improvement.  You will confuse yourself!  The websites I have mentioned above are the ones I focus on.  I constantly explore them.   This I do weekly. 

 I recommend to anyone to seek out info and use what works out best for you.  You only have one body - get good info and treat it right!

30 Day Shred!

Fitness and I have been playing a catch-me-if-you-can game for a few years now and I've decided enough is enough.  I wanna be fit and fabulous (toned & healthy too) for life. Anyhow, I've been a fan of Jillian Michaels for some time now.  As a result I have tried her 30 Day Shred programme before and only made it to Day 7. Well no more. I'm doing all 30 days (wondering what I'm signing up for).  I already possess all three levels on video so I figured I was halfway there.

Well I'm a research nerd (ha!) and I needed more info on exactly what I'm signing up for.  I “Googled” Jillian Michaels some more regarding her 30 Day Shred workout programme.  First off I don’t have the DVD which I gather would  inform me of all the “details” I need.  The internet, however, provided enough info for me to get my “shredding” going.  The Ehow Website, How to Do Jillian Michaels 30 Day Shred, provides incredible information on starting this programme. The article starts off by giving a description of the programme, benefits reaped, tips and ends with a fair review/critique of the programme.  The items needed for “shredding” are easy enough as all you need are the Jillian Michaels 30 Day Shred videos (levels 1, 2 & 3) and  a pair 3 or 5 lb dumbbells.  I would also recommend adding a mat as well cause you do abs and pushups (on the ground).  I already possess the videos, a pair of 3 & 5 lb dumbbells each & a mat.  These items I procured from Giscombes Sports Warehouse (located in Half Way Tree, Kingston) at very competitive prices.  I will be honest and say that I did not try anywhere else as I don’t know anywhere else that sell this kind of stuff (lol). Anyway the weights are priced per pound (I got the plastic covered ones as I do not want calluses on these pretty hands of mine).  The mat I bought is a yoga mat (part of the yoga kit).  Buying the yoga kit seemed more practical for me as I am a yoga fanatic in the making hence my decision re the yoga kit (another topic at another time). Times are rough and getting the required items is not so easy especially when operating on a tight budget.  An alternative to the dumbbells is 2 empty bottles (either Wata or Catherine’s Peak brand or any brand I guess - no more than a 600ml bottle) filled with water or sand.  An alternative to the mat is a nice, thick beach towel (I used this initially) cause sometimes you need some cushioning when doing pushups and/or crunches or any other abs related routine. 

I found the shredding videos on YouTube  ( please keep in mind that these videos can be removed at any time).  They are also available on sale on Amazon.com (Jillian Michaels 30-Day Shred).  I downloaded the videos from YouTube as my internet connection is extremely slow at times.  There’s a cool programme available called Free YouTube Downloader that allows you to download videos from YouTube.  It is easy to use and allows you to download the videos and play them without having to worry about an internet connection.  My net slow baaaaaadddd so this helped me a lot. 

My next step was to take my measurements.  They are as follows:


Weight - keeping that to myself until the end! Lol

Hips - 44 inches

Waist - 33 inches

Thighs - Right - 27 inches
           Left - 26 2/12 inches

Arms - Right - 12 9/12 inches
          Left - 13 inches

You can note your measurements in excel or write it down (I’m a writer so I wrote it down).

I suggest taking pictures (before pics) as well.  I did!  Even though the scale or tape measure won't lie - a picture paints a thousand words.  Seeing your progress will definitely make it all worth it!  After the 30 days I am definitely taking some more (after pics).

  My ideal time to work out is late evenings.  I am not a morning person (my friends can attest to this) and I  will not even try doing it in the mornings.  I just don’t have that energy.  If you are a morning person, great! Do it! It is only 20 plus minutes long.  If you are not, find the time and do it any way. The routine is short and can be done at anytime - morning, noon or night :).  Be like Nike - Just Do It!

The big idea behind shredding is that you have to work out every day to see results. I do not share this sentiment and I will not be doing this EVERY DAY as recommended.  Instead I will be committing 3 - 4 days a week of “shredding” mixed in with 2 days of Zumba/Cardio (Yay! Love me some Zumba - another topic at another time).  I also need REST!

The 30 Day Shred is almost 30 minutes long and includes warm up and cool down.  There are three levels which should be completed over a period of 30 days. Each level (beginning at Level 1 - well duh) should be done for 10 days.  At the end of the 30 days you should take your measurements again to track your progress. 

I “Googled” (some more) 30 Day Shred workout schedules and found one to my liking.

You are free to search the internet for a schedule of your own liking.

I officially started my 30 Day Shred on Saturday, July 13, 2013 - Level 1.  It was rough but I was able to complete most of the workout.  Because it was not my first time doing Level 1 I was familiar with some of the exercises.  About midway it got really bad so I muted Jillian (my apologies Ms. Michaels) and started playing some upbeat music (like LMFAO’s I’m Sexy & I know it; Kesha’s Die Young - music like that) to keep me going.  The music definitely helped and I made it through.  I have been working out before so the soreness I expected to feel the following day did not materialise (Thank you Jesus!).

Looking forward to Day 2 - Level 1.  Keep y’all posted………………..

My Fruitsicles!

I've been toying with idea of me making popsicles with fruits for the longest time.  So after buying fruit I decided to do just that on Sunday (July 7, 2013).

As usual something had to go wrong with my plan right.  I had previously bought fudge sticks as this was not my first foray in creating healthy frozen products (cause mi love ice cream bad bad lol). Anyhoo I own a big bag of fudge sticks but then I thought about what would I use to create the shape of my fruitsicles?I tried finding the popsicle plastic moulds but found none to my liking.

Here comes Sunday (July 7) and its my turn to cook (yeah yeah I know!). Any how still disappointed about not finding the mould I focused on making my smoothie none the less. In the midst of blending my fruits I started thinking about items I could use to make the popsicle. I thought about the small plastic containers in my household and wondered how the fudge sticks would work if I use them. Finally it dawned on me that I could use the small plastic disposable cups to create the popsicle-like shape. I searched my cupboards high and low for cups and I found some, operation fruitsicle ready to go!!!!

I poured my smoothie mixture into the cups and I had enough to make four cups and I put them into the freezer.

Now like some clown I kept opening the freezer checking every half and hour to see if any progress was made with my fruitsicles but alas they remained drinkable, I decided to give it some time and I figured I would check on them later in the night. Upon my night time check some progress was made but not enough to call them fruitsicles. My fruitsicles were not ready until the following day, when I got home from work. Finally, they were ready, fully frozen and ready for sampling, Yaaay! Yummy! Brain Freeze! Still Yummy!

I was pleased with my end product (as seen below). One thing I know for sure my quest will continue for the popsicle mould of my liking as I foresee more fruitsicles in my quest to accomplish a fit and healthy lifestyle!

 

 

____________________________________________________________________________________________________

 

July 21, 2013

So I finally got my popsicle plastic moulds! Yay!!



 

Got more fruits and blended away! I've got the real thing.

 If I would stop checking them every half hour like before :).