#FitnessFriday – Stop and Start

#FitnessFriday Weekly Workout Recap

Before I get into my week of stop and start workouts (this so-called snow blizzard really messed up my schedule) I am very happy to share that Sheila of The Frugal Exerciser, Markita of Sweshfit and I will be hosting a Google Hangout on Wednesday, February 4, 2015 from 8 pm ET/7 pm CT to have a thorough discussion about “Debunking Lose Weight Quick Schemes and Myths“.  I hope you join us.

Debunking Lose Weight Quick Schemes and Myths #loseweight

I posted a few new videos on my YouTube channel this week including Trader Joe’s Salad Haul andMeal Minute – Egg Muffin, andNaked Me Tea 14-Day Detox Review + Giveaway so please go check them out and while you’re there feel free to subscribe.

Disclaimer:  This post contains affiliate links.

Saturday

We had a great boot camp Saturday since we were snowed in on Monday.  Our Coach Monte Sanders of Sanders Optimum Fitness did not disappoint.  Sprints for DAAAYYYYSSS!  And I figured this so before I headed out I drank me a nice green smoothie to make sure I had enough energy.

 

Super Green Smoothie on Saturday #greensmoothie

 

Then I burned the calories and then some with those sprints!!!!

Adidas miCoach Fit Smart #fitness #bootcamp #heartrate

 

And for good measure, I stopped by Trader Joe’s on my way home to pick up some awesome salads!  Have you tried any of these?  Which ones do you like most?

Trader Joe

Monday

You know how we do – we work to start the week off STRONG so Monday class was no different EXCEPT we didn’t have it.  Snowed in AGAIN!!!!  That dang blizzard.  But fortunately for us we have ONLINE which is a pre-recorded workout sessions.  I managed to get in 20 minutes (not sure why it takes me longer to get ready to workout when I am going downstairs vs. out to the actual gym).  LOL.

SOF Boot Camp Online Monday Workout  #workout #sofbootcamp

Tuesday

Ok so what had happened was…I was attempting to do a workout with the ActivMotion bar this particular morning in our workout area.  I put the DVD in the DVD player and tried to play it.  That is when my husband informed me the DVD player was not hooked up so when I tried to open it…it would not open.  The DVD player ATE the DVD!!!!  I was so frustrated I just stormed off with only 10 minutes on the treadmill as a warm up.  I still can’t get the DVD out of the player.  Sooooo yeah…that’s what happened.

In other news, we continued with our #LunchBoxRollCall on Facebook and Instagram this week and due to such hectic morning schedules I managed to show off one of my lunches so far this week.   Bladah!

Tuesday #LunchBoxRollCall

 

 Wednesday

The hubster came in town so I could head on over to my workout (I love that man) so guess what we did?  Only ONE mile of sprints this cold morning.  I wanted to just fall to my knees in gratitude.  That one mile of sprints was still hard but it was better than 2 miles of sprints – feel me?

I accidentally left the Adidas miCoach Fit Smart on after I left because you know I pretty much run out of there – so it counted more calories than I actually burned during the workout but trust me, it was still up there.

Adidas miCoach Fit Smart calories burned

 

Thursday

Whoa Nelly I tried something different today.  I actually worked out with the ActivMotion Bar for a campaign courtesy of Sweat Pink.  All I can say is it took basic moves up a notch and really forced me to engage my core throughout the entire workout.  While my DVD player ate one of the DVDs, I was able to start with the basic moves exercises and even THAT was a challenge.  If it doesn’t challenge you it doesn’t change you – this workout was definitely a winner.

ActivMotion Bar workout #activemotionbar #sweatpink

 

 

I am linking up with the lovely ladies of the #FitnessFriday Link Up (Britt from The Pinnacle Project, Danielle from Ok Dani, and KLP from SavingOurStrands) so check them out over at their blogs and pop in and join us and share your awesome workout week recaps.

Fitness Friday
This post is also linked up to Fit and Fashionable Friday by Fitful Focus – hop on over to check out her blog and awesome linkup.
Fitful Focus
Finally this post is also being shared on the Wild Workout Wednesday Link Up with AnnMarie of The Fit Foodie Mama, Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Upala at Pretty in Pink Fitness, and Amber at Bold Fit Mom.
grab button for The Fit Foodie Mama

SHOPPING TIME

As if you couldn’t tell – to keep up with these #LunchBoxRollCall challenges I need to up my kitchen game so I went off shopping to West Elm because they have some of the most elegant and stylish kitchen appliances and home style around.  Peruse the collection with me if you dare.


In the Gym with Kiki of EM2WL

Kiki of EM2WL #weighless #eatmore #liftweights

FFFC:  Please introduce yourself to our readers.

K:  Hey everyone, I’m Kiki!  I’m a rambling, baking, homeschooling mom, (non-apologetic) chocoholic, and wife to my high-school sweetheart :). I’m also a personal trainer, owner, and co-founder of Eat More 2 Weigh Less (EM2WL).

FFFC:  How did you get interested and started in fitness?

K:  I guess I can give most of that credit to my hubby.  I’m a total cardio-phobe and always have been.  I was never very active or involved in any sports when I was younger. I had quite a few health problems — so I was typically excused from participating in PE class — and I adored junk food (which my amazing teenage metabolism allowed me to eat a fairly decent amount of). Within the first year of marriage I discovered that my lack of physical activity/love of junk food had not only led to rapid weight gain (with no signs of slowing), but also further deterioration of my health issues. Oops.

To top it off, my husband and I were TTC (trying to conceive) and having issues (to say the least). Everything that I was researching was telling me that I was in need of a lifestyle change. And after a couple of years of battling the pounds, and being glued to the couch, I asked hubs to add me to his gym membership. That’s how I learned how to lift.  I was shy, and didn’t know any better (neither did he, thank God!) so I just followed him around the gym and did whatever he did.  I never realized that it was what most ladies fear as “the men’s side” of the gym. Guess I was just oblivious, and more afraid of being on the “women’s” side without him!  LOL.  A month later he had to move away temporarily for work, but I was hooked! I kept going to gym every day (alone), following the workout plans (and diets!) from his bodybuilder mags. I was eating like crazy (2-3k cals), yet my body was changing in amazing ways. I became addicted to feeling so strong.

Kiki of EM2WL #weighless #eatmore #liftweights

FFFC:  Why did you start Eat More 2 Weigh Less?

K:  Oh man…it was a long time coming.  But I just had no idea how, or that it would happen like it did.  Over the years (after discovering eating and lifting “accidentally” from hubs) I eventually found out that everything that I thought I knew about working out was apparently “not suited for women.” I fell into the trap of reading the women’s fitness magazines, and thus doing the super low cal eating plans and even dove headfirst into the circuit/cardio madness.  My progress took a huge downturn, and just kept spiraling.

The more I tried to do what the media was telling me the worse it got.  Even my old faithful Slim-Fast diets stopped “working.” I was honestly devastated. I went from feeling like I was just one workout away from my dream body to feeling like I was just a failure.  As much as I loved to cook and spend time with my family, I felt like I was trapped in a glass box watching them enjoy the foods I made and loving life while I ate less and less and loathed them for not doing the same.

One day I thought back to the last time I really “enjoyed” working out and was actually getting results, and I remembered my early days.  So I just decided…”What the heck? It’s not like a have a woman’s body anyway” (a self-hating thought I’d allowed to creep in from being deemed infertile) – “I may as well go back to working out and eating “like a man” since I at least enjoyed it.” So I did.  Lo and behold the results came rushing back!

That “comeback” led me on a research mission (did I mention I love to research?). The more I researched the more it became clear: In order to get the results that I wanted, I had to eat enough to fuel my workouts (no more 1200 cal nonsense) and LIFT.  I had it right the first time!  As I discovered all of the dangers behind what I had been doing (undereating/overexercising), I began to want to shout it from the rooftops to every woman I knew! “You don’t have to starve to lose weight!  Starving is actually stopping you from losing weight!”

Though my research rambling mostly fell on deaf ears, eventually Lucia (co-founder) stumbled upon one of my blogs, and was excited about what she read.  I was even more excited because…when she talked, people listened! LOL.  We both wanted to spread the word that the popular media hype (eat less/workout more) was leading ladies FURTHER from their goals rather than toward them. Almost overnight, we became fast friends and partners in spreading the message. The rest just kinda fell into place from there. We both made vids about how it all happened..so I’ll avoid rambling even MORE. Haha. Plus, you’d probably hear her side coming best from her.

Her vid:

My vid:

FFFC:  What do you like most about what you do?

K:  OMGosh.  Everything.  I guess that’s not really an answer though, huh?  I guess I’d say…the people.  I love Team EM2WL.  Love, love the EM2WL fam.  And I absolutely adore my clients.  Like seriously, loveeee. They are like sisters to me, we talk about things that are completely non-fitness related like 80% of the time. LOL. It’s just like that with the EM2WL fam, in general.  We all connect over this huge “failure” (weight loss) that we’ve had in the past, and we grow and develop together as we stand against societies norms.  We’re beating the odds of a flawed system, and because of it, we’re stronger.

I love when someone who would never imagine themselves lifting weights gets their first taste of the iron, and loves it. I love seeing the looks on people faces (rather in person, or through our beloved — and totally overused — emoticons) when they see their body take on amazing contours and shape from lifting. Or when someone actually gains weight, but looks like they lost.  Or when a person says “there’s no way I can eat that much..” Golden. :)

I guess I love it all, lol…well, not the website upkeep…I can totally do without that…and vids…hate hearing/seeing myself ramble! LOL

FFFC:  What is your favorite exercise routine?

K:  As I mentioned, I’m a lover of the iron, so I really love lifting weights.  Being in the 5-7 rep range, and lifting really heavy, is my happy place.  I would do that ONLY if I had a choice.  I’m a stickler about periodization though, so I periodize my routine (mix up the rep ranges) for best results.  Even though I’m a trainer and spend most of my days creating workout routines, I still love to resort back to my ever increasing workout DVD collection when I don’t want to have to “think” about what to do.   My all-time fave workout DVD series is STS by Cathe Friedrich.  It’s the only program in the market that uses a linear periodization with the 3 main phases (strength, endurance, hypertrophy).

More on phases of lifting:

FFFC:  What do you consider the most & least useful piece of workout equipment?

K:  The most useful equipment that anyone can have is their own body.  No matter where you go, it’s with you.  There are so many bodyweight exercises, from beginner (ex: knee push-up, squats) to advanced (ex: handstand push-up, pistol squats) that no one should have an excuse for skipping their workout.  But that being said, most women do not push themselves enough with those exercises.  So I do think everyone should at least have a set of adjustable dumbbells. There’s something to be said for lifting a weight that truly challenges you around the 6-10 rep mark.  And because each body part is different (larger muscles — like back and legs — need heavier weight) having only one set/size of weights is not gonna get anyone the results they’re after in the long run.

I don’t really think that there’s a totally useless piece of equipment.  I think most workout equipment is useful…to an extent.  And that extent is that it’s still challenging to you, and truly pushing you OUT of a comfort zone…not neatly tucking you IN to one.  If someone uses the same workout, with the same 5lb dumbbells for 5 years — both the workout and the dumbbells become useless.  But if they do that same DVD with 10, 15, 20lb dumbbells, it’s suddenly useful again.  Or if a person has a treadmill, but runs the same 30-60 minutes (or 5-10 miles, etc) every time — the treadmill is useless.  But if they decide to hop on and do a 15-20 min HIIT workout instead, the “dreadmill” can reclaim it’s place in the goal-seeking line up.

FFFC:  What do you think is the biggest misconception about women building muscle and strength?

K:  It’s still hard for me to believe that women think that lifting will make them look like juiced-up bodybuilders. Juicing up is the only thing that will make them look that.  LOL. But I guess some myths die hard. Along with this belief, so many ladies think that they should only lift super light baby weights to “tone” their bodies (define the muscles) without adding “bulk.”

In order to have muscle definition or tone, you must have actual muscle.  In order to have muscle you must lift heavy enough to challenge your muscles for hypertrophy, or muscle growth (meaning if you can do more than 10-12 reps with that particular amount of weight…it’s too light). In order for that heavy lifting to equate to actual muscle growth, you’d have to be eating enough food to support muscle growth (it takes a surplus of 2500 cals to build muscle). Even with all the stars in alignment (lifting heavy, and eating in surplus), most women can’t even pack on a 1lb of muscle per month. Considering how little space muscle takes up, that’s not a whole heck of a lot.

Most women live a fitness lifestyle that is completely contradictory to the body changes they are seeking. Eating too little, doing tons of cardio, minimal lifting (or using weights that are too light), are all a recipe for muscle LOSS.  Muscle loss leads to higher bodyfat levels, even though the weight is still within range of what they once considered “ideal.”  The term “skinny fat” is often used to describe this but the concept is happening to many ladies who don’t consider themselves “skinny” by any means.  Sadly, they’re spinning their wheels, in pursuit of a body that will constantly allude them.

I talk about my own experience with that here:

http://eatmore2weighless.com/newbie-gains/

Kiki of EM2WL #weighless #eatmore #liftweights

FFFC:  Are there any fitness fads or food misconceptions you wish would just fall off the face of the Earth? 

K:  Anything extreme!  I know I’ve gone on about 12 tangents here, lol. But extremes of the industry are my biggest pet peeve.  I’m currently doing a video series on this right now.

Whenever we feel the need to choose “either/or” it should be a red flag that we are headed down a path of “extremism.” I don’t know if it’s our feelings of needing to be in with a certain camp or school of thought, but it just bugs me to no end.  I seek moderation in balance in all things, so when I hear people bash one way of fitness to build up another, I just think it’s unnecessary.  Some of the ones that come to mind:

Lift vs Cardio – I personally hate cardio, but I get that some people love it. Is what it is, I think it’s just best to make an informed decision based on how what you love will affect your goals and go from there. Example: too much cardio can inhibit muscle growth…if you’re in a muscle growth phase, turn the runs/classes down a notch.  If you decide you want to run a marathon, work in a phase for it.  Practice for and run it….but don’t expect any radical muscle gains, or be surprised if your bodyfat increases a tad.  You love it, so it shouldn’t matter.

Self Love vs Seeking Physique Changes/Fat Loss – I feel that it’s completely possible to love yourself and seek changes at the same time.  They don’t need to be mutually exclusive. We consider EM2WL to sit firmly between both camps.  If you don’t love yourself now, then it won’t magically happen when you reach a “goal weight/size” – you are who you are, so work on that first.  When you reach a place, mentally, that you know that even if you never lost another pound, you’d be ok…you’re ready, and able to accept all changes as a blessing.

High Reps vs Low – Both have pros/cons, and actually work awesome together in unison. Don’t be a rep range Nazi.

Food Exclusions - Unless it’s for religious reasons, removing entire food groups or macronutrient groups without doctors orders can be more hurtful than helpful. When is a medical necessity for one group of people becomes the newest diet for the masses, our “fad” radar should go off.

I could go on…but don’t wanna bore your readers, LOL.  The point is that it’s perfectly doable to find a happy place in your journey that isn’t so extreme.  Too much of anything is not good for you.  While on that same token, everything is permissible, but not everything is beneficial.

FFFC:  What do you think causes some women to have a love/hate relationship with food?

K:  I think a lot of it has to do with what I mentioned above.  We go through these dieting extremes and end up labeling foods “good” and “bad.”  But psychology has repeatedly shown that once we label something as “off-limits” we immediately desire that thing even MORE.  The freedom of knowing that we literally can eat anything that we want can cause feelings of unease for most of us.  We want to know what to do or not do exactly, or have an exact set of rules to follow. Being left to our own devices we think we’ll get out of control and ultimately have no progress.

But we need to face those demons head on, rather than trying to stuff them into a closet.  Any control that we feel from starving or over-cardioing is a false feeling of security.  Actually paying attention to the way that food makes us feel, eating when hungry, stopping when full are cues that many of us have lost or smothered over the years. When you regain control and truly understand how each part affects the whole, it becomes easier to say yes or no to a certain food, based on what you know.  When we discover saying “yes” doesn’t have to mean a free-for-all, and saying “no” doesn’t mean no forever…we take back control over restrictive yo-yo dieting.

FFFC:  What general tips do you have for the average woman balancing family, career with health and fitness?

K:  EM2WL has a firm family first approach. It’s the basis for everything we’re about on the outside and within.  If your family doesn’t have your back, then it’s a long, hard (almost impossible) road. Original co-founder, Lucia (mentioned above) actually chose to step away from running EM2WL as it was (is!) extremely time consuming.

In the beginning, it was just the two of us and a rapidly growing community.  Our desire to spread the word was so intense that we literally put every waking minute into it… almost to the detriment of our families, and our own health/fitness journeys.  (People underestimate the toll that stressing takes on your body…especially when you are stressing over a few thousand people who are worried sick about increasing cals!) Her health was taking a nosedive, and work (day job) responsibilities weren’t letting up.  After much prayer and contemplation, we both agreed that the EM2WL fam would understand her decision to step down and take care of her number one priorities (5 beautiful kids and a super supportive hubby).

We put together Team EM2WL before she left (so that I wouldn’t completely lose my mind!), but every person on the Team was told from day one…if responsibilities here get in the way of home life, just say the word. Every once in a while, one of just needs a break to get things in order.  So we let the Team know, and we take the break – no questions asked.   We’ve got each others back and that’s what’s important.  You need a support system.  And you need to be able to take care of yourself.  If it feels like you are doing too much, you probably are!

Life comes at us in seasons.  You may be in a season that you can do more, you may be called to let some things go at this time.  Again, it doesn’t mean “forever” – just a season.  I’ve been a homeschooling SAHM for over a decade…I walked away from several “opportunities” during that season.  Now that my “baby” is nearly an adult, I train clients, and take on a lot more activities outside of the home. You have to decide upfront what your priorities are, and be unrelenting about holding everything else up to the light of your priorities. If you have like 8 priorities…ummm, they’re not really priorities, lol.  Some are extras, and they may have to move down the list…for a season.

FFFC:  Are you hosting or participating in any special fitness events?

K:  The only thing that I have on the agenda right now are a few of the fitness conferences I attend every year. There’s currently about 3-4 on the schedule, ranging from CA to VA to FL.  Most of these events do a great job of combining both my love of fitness and research.  My sister (also a personal trainer) is currently begging me to go back to IDEA World Conference and Expo this summer in CA.  We’ll see…

Kiki of EM2WL #weighless #eatmore #liftweights

FFFC:  How can our readers learn more about the services you offer? 

K:  Team EM2WL offers coaching services (nutrition/workout) for those who want a more personalized approach, or are increasing cals for the first time and want a bit of hand-holding.  We also have pre-made plans available on our website for more advanced/independent trainers.

You can find both on our website by clicking on the services tab, or the store section of the site.

FFFC:  Where can our readers follow you on social media?

K:  Facebook.com/EM2WL

Pinterest.com/EM2WL

Twitter: @EM2WL

Instagram: @eatmore2weighless


Workout Wednesday Link Up #64

It’s a new year and time for a new you so #NoExcuses!

Get your zen on this week and CHIIIIILLL!  This week’s challenge is to write a short post about what “NoExcuses” means to YOU.  Hmmm, I think this could actually be a very long post.  :-)

Here are the daily prompts this week:

Monday, 1/26: Stop, drop and breeaatheee…5 minute self-meditation

Tuesday, 1/27: 90-second wall sit

Wednesday, 1/28: Jumping jacks during the commercials of your fave TV show

Thursday, 1/29:  Grab a partner & sweat together for at least 20 mins

Friday, 1/30: #FREEFriday – choose something to share and tag #NoExcuses

Saturday, 1/31: Share your favorite healthy eating “cookinghack” in the kitchen

And did I tell you I am working to grow my YouTube channel to 10,000 subscribers?  You can help by simply subscribing HERE.  Thank YOU!!!!


 

Workout Wednesday Link Up

Welcome to this week’s Workout Wednesday (WOW) Link Up!

Brought to you by your hostesses 

Diatta Harris | Femme Fitale Fit Club and Sheila Simmons | The Frugal Exerciser

 

Workout Wednesday Link Up co-hostesses

Diatta Harris (Femme Fitale Fit Club)| Facebook | Twitter | Instagram | YouTube

Sheila Simmons (The Frugal Exerciser) | Twitter | Facebook |subscribe via GFC or email.

and co-hostesses:

Amanda | Eat Hard Work Hard and Heather | Divas Run For Bling

Workout Wednesday Co-Hostesses

 Amanda | Blog | Twitter | Instagram

Heather | Blog | Twitter | Instagram

Disclosure:  Post your link on any of our blogs and it will display on Femme Fitale Fit Club,  The Frugal Exerciser, Eat Hard Work Hard, and Divas Run For Bling blogs.


This week we have Sean of The Veggievoller in the spotlight!  Check out her blog, read some of her awesome posts and leave some comments while you’re at it.

Congratulations Sean!!

Blog | Bloglovin|Twitter

 Let’s party!!


Workout Wednesday Link Up Rules of engagement #wowlinkup

Join our WOW Link Up Pinterest Board HERE.

Join our Directory HERE.

HAVE FUN!  This IS a party.

Femme Fitale Fit Club
GRAB OUR BADGE CODE 

 

 



Featured Fitale Stephanie Maguire

Stephanie Maguire in a bikini Before and After photo #transformationtuesday #weightloss

FFFC:  Please introduce yourself to our readers (i.e. your name, occupation, hobbies, etc.). 

SM:  My name is Stephanie Maguire. I am a 26 year old fit mom to a bubbly six year old boy. I have been in the fitness lifestyle since my teens and took it all the way to college where I graduated with a BS in Exercise Science. My hobbies include running 5k’s, working out, and doing yoga. I also like to paint and sing. I am currently on the verge of starting my own business to help others live a healthy & fit lifestyle, through custom personal training, boot camps and catered individual online fitness & eating plans. I am also training for my first bikini fitness competition.

FFFC:  What sparked your weight-loss journey?

SM:  I would say I’ve always had a spark in me to be fit. I have always been active and in the gym starting back in the days of my teens. Unfortunately I lost my spark while pregnant with my son where I gained 100 lbs by losing the love I had for myself and not living a healthy lifestyle. While being pregnant (I will not go into much detail) I was in a very bad place in life mentally, emotionally and physically due to a certain individual. And all that stress affected me in many ways, one being in weight. Once I got rid of the negative aspects in my life I was able to refocus on myself and my love for fitness was reignited.

FFFC:  What were your beginning and current weight and/or measurements? 

SM:  Before I got pregnant I was at my smallest of 125 lbs. and 18% body fat. During the 9 month time span I gained 100 lbs and increased by body fat by 34%. I gained a whopping 40 of those pounds in as little as 3 months. I lost the weight in due time and got down to 135 lbs and 20% body fat. After 6 years of having my son I am currently 147 and 22% body fat and on the way to training for my first bikini competition.

I lost the weight little by little after having my son. Fall 2011 my senior year in College I was focused on everything Jonathan, school, work, my health and I even made the school’s dance team, things finally started going right. A couple 4.0’s and Dean’s High List of Honor’s and soon I was graduating which was a huge deal to me! With the support from my family, friends, and work I made it through my last year in college and obtained a degree in something that I loved, Exercise Science. With my knowledge that I gained and the ability to finally balance everything I got down to 135 lbs. and a body fat percentage of 22% in May 2012 the month that I graduated from Huntingdon.

FFFC:  How long did it take for your weight-loss transformation from beginning to end? 

SM:  Honestly it took a while roughly a good year and I am glad it did because I did it the healthy way and have been able to maintain it because I did it that way. I lost the weight little by little after having my son. I was also in school full time so it was hard trying to balance and focus completely on losing weight while taking care of my son. & my studies. Fall 2011 my senior year in College I was focused on everything Jonathan, school, work, my health and I even made the school’s dance team, things finally started going right. A couple 4.0’s and Dean’s High List of Honor’s and soon I was graduating which was a huge deal to me! With the support from my family, friends, and work I made it through my last year in college and obtained a degree in something that I loved, Exercise Science. With my knowledge that I gained and the ability to finally balance everything I got down to 135 lbs. and a body fat percentage of 20% in May 2012. Since then I have maintained being a healthy weigh by living a healthy lifestyle and staying fit.

Stephanie Maguire of Maguire Fire headshot

FFFC:  What physical activities did you do during your journey? 

SM:  I developed a love for cardio (that’s crazy I know) I really enjoyed my morning runs it was a great way to clear my mind and focus on what I needed to do for the day, week etc. I would also run I some 5k’s here and there for good causes to keep me in the challenge mode. I looked forward to my dates as I would call it with the stair stepper, something about a good sweat. And of course I loved the weights and pushing myself by higher reps or adding more weight.

FFFC:  How did your eating habits change? 

SM:  Luckily with me being a healthy person before my weight loss it wasn’t really a huge adjustment to changing my habits. I just had to decrease my intake and use what I learned about nutrition and actually read the labels and find out what I was putting into my body! I really learned how to listen and watch how body reacted to certain foods (sodium, bad carbs etc.) and slowly decreased those out of my eating habits.

FFFC:  What’s typically on your menu for breakfast, lunch and dinner? 

SM:  Recipes for the following are on my social media pages J

Breakfast-I either have veggie infused egg white mini muffins or protein pancakes

Lunch – 4 oz of a lean meat (chicken/fish) with a salad or veggies

Dinner- Salt free herb crusted Salmon, paired with a  sweet potato  & asparagus

Stephanie Maguire of Maguire Fire before and after in a bikini #bikini #transformationtuesday #beforeandafter #weightloss #bikinicompetition

FFFC:  What is your favorite fitness activity?

SM:  My favorite fitness activity includes anything with my son. He loves to work out with me he even has his own little weights, we love to put on some gloves and practice some kick boxing, and he pushes me when we do burpees and jump squats he makes fitness even more fun, and I am glad I am instilling fitness in his life as a positive thing.

FFFC:  What do you do now to maintain your physique?

SM:  Oh I get this question so much. Along with making sure I at least get 30 min a day of physical activity and staying consistent with my eating. I honestly think I maintain my physique by giving myself a break and rewarding myself. If I didn’t cheat here and there I would most likely over indulge and get way off track. It’s all about finding a balance and creating a system you can follow daily.

FFFC:  How did you develop and sustain the willpower to avoid the bad stuff (i.e. junk food, bad drinks, lack of activity, etc.)?

SM:  I avoid the bad stuff by making sure I have a weekly plan of my meals and keeping the bad stuff out of sight. My son has snacks which I would love to devour so I simply keep his snacks in a cabinet/drawer designated specifially for him, I tell myself if I take anything from the cabinet I am stealing from him. I don’t necessarly have a crazy sweet tooth I would rather have salty bad carbs. So I do have one cheat meal a week when I am not prepping for a competition. I honesty think its easier for me to sustain from bad food because I have learned through my education how they can effect you long term healthwise and that’s always in the back of my head. As far as sticking to being active I listen to my body if I feel like Im getting bored I switch it up somehow ( new running route, new type of exercise, new playlist of music etc.) this helps me keep going and not get bored. I also reward my self to keep going by little things like a mani/pedi, a new shirt, etc.

FFFC:  What advice do you have for someone starting out on their weight-loss journey but unsure of how to begin?

SM:  Baby steps lead to big results, pick something you know that you know you need to eliminate out of your lifestyle and slowly ween yourself from it. Pick one thing to eliminate each week and replace it with something that will help (example: trade the coke for water or ice cream with yogurt) it will add up in time. Be persistent and patient your body wasn’t made in a day, week or a month, it will take time to get it to where you want. Also monitor your progress by how you feel, you won’t see results instantly but your body should feel it. Take progress photos & measurements sometimes that 2-3 lbs doesn’t show until you compare it to something prior.

FFFC:  What do you think is the biggest misconception about this journey?

SM:  The biggest misconception about this journey is that it’s not a journey. I think so many people think it is a quick process and once you’re done it’s over. The fitness world is now sadly what I call a “fad” it is full of quick weight loss programs, diets and pills to help you lose 10 lbs in 10 days. Those people that fall for that view on weightloss are missing the best part of being the best version of themselves. They don’t get to learn what is best for them individually because they are going by something that is designed for everyone.  The journey is amazing if you are patient and the results stay with you ten times longer.

FFFC:  Do you have any fitness inspirations?  Who are they? 

SM:  I have several. My son is my first inspiration he inspires me to live a healthy lifestyle to where I know he will grow up learning the fundamentals to live a long healthy life. My second inspiration is my support system those who have followed me on my journey they inspire me to keep going. My fitness inspiration is Amanda Latona. I’ll be honest I didn’t know much about competing or who she as well as others were when I first started my journey.  I remember when I first talked about competing and my competition coach told me I had the body (anatomy) to look like her, I went a Googled her & boy did that help push me. Since then I have followed her, and I have fallen in love (yes I said it) with her personality and how she promotes fitness to others. Plus we both have an obsession with anything PB+chocolate combo & some Ben and Jerry’s! Kelsey Byers is another fitness inspiration of mine because she teaches women to love your body and the baby step process of being patient. I have one more inspiration that is Bo Shin, I have yet to meet this Bama Beauty but I love how she promotes being healthy and not give in to the harsh stick figure body world that society has sadly fallen to.

FFFC:  How can readers learn more about your transformation online (i.e. blog, Facebook, Tumblr, Twitter, etc.)? 

SM:  Facebook Page: www.facebook.com/maguirefirefitness

Instagram: MaguireFireFitness

Tumblr: smaguirefire

Twitter: @smaguirefire

WordPress: https://maguirefirefitnessnhealth.wordpress.com/

Blogspot: http://smaguirefirefitness.blogspot.com

Stephanie Maguire of Maguire Fire before and after in a bikini #bikini #transformationtuesday #beforeandafter #weightloss #bikinicompetition


Naked Me Tea 14 Day Detox Review

Naked Me Tea 14-Day Detox Kit Product Review #nmt #nakedmetea #teatox #detoxtea #teadetox

Disclaimer:  I received a complimentary 14-day Naked Me Tea Detox kit and all opinions expressed in this review are my own.

I don’t know about you but I indulged a lot over the holidays and when January hit I was ready to reboot and this is where Naked Me Tea comes in.  I needed to set things straight with my nutrition.  I had a series of plans including starting to take supplements and detoxing my body with a “teatox”.

If don’t want to read this entire review, watch my video where I share my thoughts and results.

I decided to try the Naked Me Tea 14-day Detox and it did not disappoint.  According to Naked Me Tea their tea:

  • Boosts metabolism,
  • Burns fat,
  • Increases energy levels,
  • Reduces bloating,
  • Suppresses appetite,
  • Clears skin, and
  • Enhances sleep

The Product

I received 2 teas, the Boost Me tea which is the daytime tea and contains some caffeine and the Cleanse Me tea which is the nighttime tea you drink before going to bed.  I also received the NMT Steep Machine which is an awesome teapot because after you steep the tea leaves you set it on top of your mug and it releases the liquid from the bottom.  Super cool.

Naked Me Tea 14-Day Detox Kit Product Review #nmt #nakedmetea #teatox #detoxtea #teadetox

My Experience

I started the teatox on Tuesday, January 6 and concluded on Tuesday, January 20.  I started with the Cleanse Me nighttime tea because I had appointments early in the day and was not sure how the tea would affect me.  The nighttime tea did not disappoint.  It was not only delicious but I slept like a baby.  I drank the tea every day for 14 days, without missing a single day, and I loved it.

They say you can add lemon and honey to it to enhance the taste but it was so delicious I did not need anything else.  I drank it plain.  I did try to get creative with the daytime Boost Me tea and I brewed it, chilled it and drank it throughout the day at work.  The flavor was not as good as when it is hot so that was my first and last time drinking it cold.

After drinking the daytime tea I always had good energy throughout the day.  And at night, I slept like a baby and woke up well rested.

Naked Me Tea Results Before and After photo #nmt #teatox #detoxtea #teadetox

After 14 days of consistent use I noticed a few things:

  1. When I ate, I got full quicker so while I was hungry on schedule – when I ate, I could not eat all of my food.
  2. I had very good energy – one day in boot camp after a good session of sprints I was asked what I was eating and I told them the Naked Me Tea.
  3. I lost 4.5 lbs while drinking the tea. I continued to work out 5 days a week while on the tea and I improved the healthy food I ate which I am sure helped with the results.
  4. The process of elimination was not disruptive…it was actually rather gentle which was GREAT! That means you do not have to be scared to leave the house after drinking the tea because it worked with your body’s normal functions and I really liked that.
  5. Drinking this tea adjusted my desire for “junk food” so I ate more salads than normal and cleaned up my lunch and dinner meals.
  6. Amazingly enough, even though I ended the detox last week, I still feel full quicker when I eat my meals.

Rating

I give this product a 10 out of 10 stars.  Yeah, I know that is rare but this product gets that rating because it did exactly what it said it will do.  I lost weight, it helped curb how much I ate at each sitting, it taste great, I had mad energy and I slept like a baby.  I already have clear skin so I did not notice any changes with that.

Where to Buy

You can order it online direct from their website at http://nakedmetea.com and use promo code “FITCLUB” to receive 15 % off of your purchase.  You can also order at Amazon.com.

Price

The 14-day detox is $34.95.

Giveaway

I’m currently running a giveaway for a 14-day Naked Me Tea detox kit.  It runs from 1/26 to 2/16 and you can enter for a chance to win here:   http://wp.me/p41XjU-3ly.  GOOD LUCK!

Have you ever tried a detox tea?  How did you like it?


Naked Me Tea Detox Kit Giveaway

It’s time for 2 winners to win a 14-day Naked Me Tea Detox Tea Kit!!!

 Naked Me Tea Giveaway #giveaway

Femme Fitale Fit Club and The Frugal Exerciser

bring you an awesome giveaway you just have to enter!

Two lucky winners will win a 14-day Naked Me Tea Detox Kit (ARV $64.90)!!

The kit includes 1, 14-day Boost Me packet, 1, 14 day Cleanse Me packet and 1 NMT Steep Machine

I recently received an opportunity to try the Naked Me Tea 14-day detox kit starting January 6 and ending January 20.  I had 2 tea packets where I drank the Boost Me tea in the morning and the Cleanse Me tea in the evening right before bed.  AMAZING is all I can say.  It helped increase my energy levels, reduced bloat, cleared brain fog and helped me sleep like a baby.  It’s very gentle and tastes great.

Here are my results from the tea.

Naked Me Tea Results Before and After photo #nmt #detoxtea #teatox #nakedmetea

Key ingredients in the Boost Me tea are:  Yerba Mate, Black Tea, Licorice Root, Cardamom, Ginger Root, Black Pepper, Cloves, and Gotu Kola.

Key ingredients in the Cleanse Me tea are:  Holy Basil, Spearmint, Rose Hips, Lemon Myrtle, Linden Blossoms, Ginger Root

If you don’t want to wait to find out if you are one of the winners, you can purchase their tea kits at http://nakedmetea.com and use promo code “FITCLUB” to receive 15% off of your purchase.

Check out the quick NMT Steep Machine demo as it releases the tea from the bottom into the mug.

 

Giveaway Details

January 26, 2015 – February 16, 2015

Open to US residents only, 18+ years.  Winner will have 48 hours to respond to an email sent from Diatta@femmefitalefitclub(dot)com (consider adding this address to your contacts so it doesn’t go to spam!).  This giveaway ends @ 11:59 pm EST on February 16, 2015.

a Rafflecopter giveaway

Disclaimer:  Neither Femme Fitale Fit Club or The Frugal Exerciser are responsible for prize shipping or fulfillment.  Fulfillment of this prize is the responsibility of Naked Me Tea and will be shipped by Naked Me Tea.  Winner will be notified via email and have 48 hours to claim their before a new winner is selected. This giveaway is in no way associated with Facebook, Twitter, or any other social media outlet.  If you have any questions, or want to have your product featured in our


#FitnessFriday – Cleansing

#FitnessFriday Weekly Workout Recap

What a week this has been.  I am still maintaining 4 lbs down for my DietBet – only 1.3 pounds to go and I am feeling confident I can do it.  As of this writing there are 11 days left!!  I finished up my Naked Me Tea so I am sad about that BUT they are sending me another 14-day detox tea kit so I am ecstatic (product review coming soon).  And I have been consistently juicing and drinking my green juice!  Yay me!

Naked Me Tea #nakedmetea

I have been preparing for my cleanse that starts next week on January 30th.  I chose to go with Pressed Juicery’s 3-day juice cleanse.  It was on sale for $149 PLUS free shipping and if you recall from this article – I truly enjoy their juices.  So here goes nothing.  If you are interested in a juice cleanse and that price tag is a bit too steep for you, you can do it on your own.  You just pay for the produce and then juice it.  Here is a video I found on the topic by YouTuber Lynsee which is very interesting.  I think I may try this next time I am ready for a juice cleanse.

 

I posted a few new videos on my YouTube channel this week including Healthy Quick Oats Recipe andJanuary POPSUGAR Must Have Box + Bonus Unboxing, andHot Chocolate Swirl Sticks Demo and “My Latest Farmivore Haul | Power Juice” so please go check it out and while you’re there feel free to subscribe.

Disclaimer:  This post contains affiliate links.

Saturday

I had the pleasure of getting up and out and meeting up with some awesome BGR! Baltimore runners at 6 am in 19 degree weather.  There were 2 groups, a 6 mile and 10 mile.  I was in the 6 mile group but apparently when we got there there were some change in plans.  Three of us ended up getting in 6 miles but baby it was COLD!!!  By the end my fingers were freezing and one of the other ladies had icicles hanging from her lashes – LITERALLY!  It was really a site to see.  LOLOL!!  But we did it.  The ladies were awesome and did great.

Jan 17 unofficial run with BGR! members

Monday

Ain’t no party like a boot camp party ’cause a boot camp party don’t stooooop.  When we get in the lab with Coach Sanders, he pulls no punches, gives us his 150% and expects nothing less from us.  I may grumble under my breath sometimes because I want a break and he knows we can keep going so he pushes us, but I would have it no other way.  Someone looking out for your best interest is who I want to surround myself with.  That’s how I ended up burning so many calories.  BOOYAH!

Also he is very giving.  This Monday, January 26, 2015 is a FREE CLASS (morning at 5:30 am and evening at 6:30 pm) – you can actually come to BOTH for FREE!  It’s located at the Garrison Forest School Athletic Center on Reisterstown Road in Owings Mills, MD.  Please come out and join us if you can.  It will be one of the best workouts of your life I guarantee.  Register here for Monday’s free class.

SOF Boot Camp Jan 19 #sofbootcamp #sof

 

Another cool thing I picked up from my fitness boo in boot camp is #LunchBoxRollCall.  Every day on Facebook, after she packs her healthy lunch, she calls us out to show photos of our healthy lunch for the day.  We use hashtag #LunchBoxRollCall and it is turning into quite a fun “game”.  Especially since our coach will come on and check out what we are eating and give us advice.  I have since taken this to Instagram so feel free to join us and snap a photo of your food and use this hashtag so we can check it out.  We find it is a great way to keep each other accountable.  I also use it to come up with some alternate lunch ideas so I am not eating the same thing over and over.  JOIN US!

Lunch Box Roll Call 01202015 #lunchboxrollcall

Fruit salad, green salad, pita chips, Chobani 100 Greek yogurt, 2 jars of green juice, beef stew, jasmine rice and mixed vegetables #lunchboxrollcall

Tuesday

This week we had a makeup class due to last week’s class cancellation on Monday so as usual we ran, sprinted, jogged, did abs and everything in between.  We got in about 4 miles on Tuesday and that was no joke!!  We are following the blueprint set forth by Sanders Optimum Fitness Boot Camp.  You see how many calories I burned?  I got smoked this boot camp but I felt strong and happy I got through it.

Jan 20 workout at SOF Boot Camp Smoked #sofbootcamp

 

 Wednesday

The hubster was out of town so I didn’t get to go to Boot Camp but I heard it was challenging.  PLUS I was up past midnight with my 12-year old helping her finish her science project to needless to say – I wasn’t getting up anyway.  LOL!  Eventhough I didn’t get up to work out I still participated in #LunchBoxRollCall and showed off my eats for the day.

#LunchBoxRollCall

Fresh cut fruit, Chobani 100 Greek Yogurt, granola, tilapia, asparagus, quinoa, green salad

Here’s the last part of her science project which included watering 4 plants with different liquids to observe how they would respond.  She chose water, orange juice, Gatorade and ginger ale.  INTERESTING to say the least.

Science fair project

Thursday

Hubster drove home just so I could go to boot camp Thursday morning (as well as to see me and the kids lol) so by the time I got up in there folks were already in the middle of the push up pyramid drill and running back and forth across the gym.  By the time I got there they already did 33 push ups so I figured that is what I would start off with to catch up.  Thursdays are typically tone zone days so he took it easy on us on the sprints but we walked and did weights the entire time.  We also did squats, wall sits and everything in between.  Sanders Optimum Fitness is no joke.  See how much I burned?

Sanders Optimum Fitness calorie burn #sofbootcamp

I am linking up with the lovely ladies of the #FitnessFriday Link Up (Britt from The Pinnacle Project, Danielle from Ok Dani, and KLP from SavingOurStrands) so check them out over at their blogs and pop in and join us and share your awesome workout week recaps.

Fitness Friday
This post is also linked up to Fit and Fashionable Friday by Fitful Focus – hop on over to check out her blog and awesome linkup.
Fitful Focus
Finally this post is also being shared on the Wild Workout Wednesday Link Up with AnnMarie of The Fit Foodie Mama, Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Upala at Pretty in Pink Fitness, and Amber at Bold Fit Mom.
grab button for The Fit Foodie Mama

SHOPPING TIME

This week I am shopping for makeup.  I found so many pretty colors at NARS and Sephora I just had to share.  I also need to up my makeup game.  Hiring makeup artists to make up my face on special occassions gets expensive.


In The Gym with Jasmine Cabrera

Jasmine Cabrera

FFFC:  Please introduce yourself to our readers.

Hey there!  My name is Jasmine Cabrera and I’m a NASM certified personal trainer, entrepreneur, and trying to be budding nutrition writer (if I could ever sit still long enough to actually finish something).  I hail from good ol’ Virginia, but currently am residing in St.Kitts in the Caribbean until Springtime.  Nowadays outside of training I am really focused on my blog where I focus on diabetics–writing about fitness as well as uncovering the truths about food and how to eat properly outside of what mainstream medicine has been leading us to believe for the past half century.

FFFC:  How did you get interested and started in fitness?

I finished my B.S. in Kinesiology focused in Sports Medicine back in 2012, but before then had played competitive level basketball and softball for over a decade. It wasn’t until half way through college though that I started to take real notice of my nutrition. I saw how a majority of my family would be diagnosed with a non-communicable disease by their late thirties, and didn’t want that for myself.

In my endeavor to not become a walking medicine cabinet, I developed a real interest in the source of my food and the science of how my body used it. That coupled with knowing that a doctor’s opinion about my nutrition doesn’t mean much since the majority of them have no curriculum covering physiology nor nutrition in medical school, fueled my pursuit.

Jasmine Cabrera of Chisel Training

FFFC:  What prompted you to make this your career choice?

I had a soul searching moment my last year of college where it hit me that the career path I was marching (physical therapy at the time) wasn’t what gave me the sense of self fulfillment. But the part time training gig I had down at the university gym, did.
So that’s when decided to pursue fitness training.

FFFC:  What do you like most about what you do?

I love when I can help a client do a 180 and completely change their outcome on the path of sickness they are headed down.

I’m a teacher of health at heart. All of my clients can attest to that.
Every exercise that they perform they can tell you exactly how it should be executed and how it benefits them in the long run.

The same is true for nutrition.
I feel like if I can’t teach you how to properly eat along with the workouts I give you, then I am doing you a disservice.

Jasmine Cabrera 4

FFFC:  What is your favorite exercise routine?

Haha, that’s a hard one!  I’m a definite fan of sprints. They are a routine all by themselves.  Personally I think they rank supreme for cutting body fat while retaining muscle mass.

FFFC:  What do you consider the most useful workout equipment?

A Swiss ball, a foam roller, and a heavy sandbag.

FFFC:  What do you think is the biggest misconception about this field and what you do?

The biggest misconception about this field is that all trainers are qualifiable. Because we all aren’t. Unlike other professionals there is no standardization in our field. So my 74 year old non-exercising grandma can say she is a personal trainer just as much as I can.

This also means that not all trainers can help you see results.

So my advice is to do your homework on a trainer, see where they get their credentials from, and try to pick one who specializes in one thing…not 8.

FFFC:  What do you think are the most harmful and helpful fitness fads today?

Let me just put it out there that I am no a fan or promoter of fitness fads.

The diet mentality itself is harmful. People really don’t know and understand how thinking of how you eat as a “temporary” thing to fix a long-term issue messes with hormone signaling in the brain. Dieting ultimately tells your metabolism that you need to maintain or even gain weight to get through this “diet” you are putting your body through.

If I were to tell someone to follow something though, it most definitely would be a paleo lifestyle. That is what I as well as my clients show the most success with.

Jasmine Cabrera 2

FFFC:  What general tips do you have for the average woman balancing family, career with health and fitness?

Being healthy is not supposed to be as hard as we make it.
Our bodies are beautifully created to function without a hitch. Most of the time we just need to get out of our own way so that it can do its thing.

So block out all the noise about challenge this and detox that, and focus on learning about how food and exercise effect you from the inside out. Then you will be able to make an educated decision about how to go about being healthy.

It requires a little heavy lifting to get it all sorted out in the beginning, but after that it’s smooth sailing. It’s better to measure twice and cut once, ya know?

FFFC:  Are you hosting any special fitness events or have any coming up?

Yes!  As a personal trainer I focus on helping the diabetic population to exercise efficiently and eat to control their disease.

That is why I’m so excited to announce the launch of my first online training program of the year, Dominate Diabetes 6-Week Food & Fitness Program.

It is primarily focused on helping diabetics and pre-diabetics have structure for a healthy life so they can start reversing diabetes.

I teach them everything food and fitness, so it will be fun!

The program doesn’t launch until Jan.22nd, but I am opening the program now for all Femme Fitale Fit Club readers only!

To become a client and start the program click here: www.chiseltraining.com.trainerize.com

If you are a diabetic or know someone who is, please give yourself and them this gift of health.

(You can learn more about the program here: bitly.com/dominatediabetes)

FFFC:  How can our readers learn more about the services you have to offer?  

You can learn more about Dominate Diabetes and other services at www.chiseltraining.com.  Be on the lookout as a new ebook is in the works!

You can also follow me on twitter @chiselpt
As well as on instagram @jasmine_cabrera

Jasmine Cabrera
Of course I have to include the hubby! Hehe.


Workout Wednesday Link Up #63

It’s a new year and time for a new you so #NoExcuses!

#NoExcuses Sweat Pink Workout

This week we are nominating 2 very special people who live #NoExcuses daily!!!  Hmm, I have some folks in mind so check back and see who I nominate.

Here are the daily prompts this week:

Monday, 1/19: 30 sec. mountain climbers (any variation)

Tuesday, 1/20: 10 pushups (any variation)

Wednesday, 1/21: Take the stairs (any stairs) and show us where you went! (any variation)

Thursday, 1/22:  20 lunges, 10 each side (any variation)

Friday, 1/23: #FREEFriday – choose something to share and tag #NoExcuses

Saturday, 1/24: share a healthy snack or recipe

And did I tell you I am working to grow my YouTube channel to 10,000 subscribers?  You can help by simply subscribing HERE.  Thank YOU!!!!


 

Workout Wednesday Link Up

Welcome to this week’s Workout Wednesday (WOW) Link Up!

Brought to you by your hostesses 

Diatta Harris | Femme Fitale Fit Club and Sheila Simmons | The Frugal Exerciser

 

Workout Wednesday Link Up co-hostesses

Diatta Harris (Femme Fitale Fit Club)| Facebook | Twitter | Instagram | YouTube

Sheila Simmons (The Frugal Exerciser) | Twitter | Facebook |subscribe via GFC or email.

and co-hostesses:

Amanda | Eat Hard Work Hard and Heather | Divas Run For Bling

Workout Wednesday Co-Hostesses

 Amanda | Blog | Twitter | Instagram

Heather | Blog | Twitter | Instagram

Disclosure:  Post your link on any of our blogs and it will display on Femme Fitale Fit Club,  The Frugal Exerciser, Eat Hard Work Hard, and Divas Run For Bling blogs.


Check out Lara’s blog The Healthy Fit Foodie  and read her amazing story and journey that sparked her passion and has her blogging to help others!

The Healthy Fit Foodie

Congratulations Lara!!

Blog | Facebook |Bloglovin|Twitter

 Let’s party!!


Workout Wednesday Link Up Rules of engagement #wowlinkup

Join our WOW Link Up Pinterest Board HERE.

Join our Directory HERE.

HAVE FUN!  This IS a party.

Femme Fitale Fit Club
GRAB OUR BADGE CODE 

 

 



Featured Fitale Heather Williams

Featured Fitale and Transformation Tuesday with Heather Williams #transformationtuesday

FFFC:  Please introduce yourself to our readers (i.e. your name, occupation, hobbies, etc.).

HW:  My name is Heather Williams and I am Case Manager by day and  part time Lifestyle Blogger and Fitness Coach.  I am a wife and mother of three active boys. My hobbies are working out, scrapbooking and hiking.

FFFC:  What sparked your weight-loss journey?

HW:  I started my weight loss journey in 2012. At the time, I was a whopping 185 lbs and wearing a size 16. In addition, a recent doctors visit got my attention.  She mentioned my weight which had never been a topic of discussion before. She told me that I was overweight (in so many words) and that I needed to add more physical activity.  I knew it was time to act!!

FFFC:  What were your beginning and current weight and/or measurements?

HW:  My starting weight was 185 lbs and my current weight is 160 lbs. I’ve lost 9 inches off my waist.

FFFC:  How long did it take for your weight-loss transformation from beginning to end?

HW:  My transformation continues to this very day. However, I reached my weight loss goals in 2013 which was to be at a healthy weight and wearing a size 10 jeans.

FFFC:  What physical activities did you do during your journey?

HW:  During my journey,  it was important for me to mix things up. I first started with Zumba once a week.  Then, I became familiar with Beachbody products….and connected with a wonderful coach. My first workout program was P90X and I had a love/hate relationship with Tony. In addition,  I joined the stair club at work and I did this 3x a week.  I’m still actively participating two years later.

FFFC:  How did your eating habits change?

HW:  Now came the hard part; changing my eating habits. My doctor made a very good suggestion and that was to track my food intake in a diary or the app called Fitness Pal. I did this for a month and reported back to her. We determined that my week day eating habits were “pretty” good nut my weekend habits were the pits. So as I started to research and continue my fitness journey. I became even more aware of what I was putting in my mouth AND how it made me feel.  I noticed that when I consumed junk….I felt like junk.  When I ate a more balanced clean diet….I felt great! I did plenty of research online. Exploring superfoods. Increasing my fruits, veggies and I eventually laid of the breads a bit (my weakness). I was starting to make healthy lifestyle changes not only for myself but my family as well. In addition, following the Beachbody workout programs served as a big help. As they came with a helpful nutrition program to follow when completing the program.

FFFC:  What do you typically eat for breakfast, lunch and dinner?

HW:  A typical breakfast for is drinking Shakeology which is meal replacement drink by Beachbody or my famous (within my household at least) egg scramble which consists of 1 egg, liquid egg whites, kale, minced garlic, onions, mushrooms, sundries tomatoes and mozzarella cheese. Lunch is normally the same. I meal prep my lunch every Sunday.  The usual menu is normally chicken breast, a veggie and quinoa. Dinner varies; tilapia, chicken breasts, or a meatless meal packed full of stir fry or steamed veggies.

FFFC:  What is your favorite fitness activity?

HW:  My favorite fitness activity is following Beachbody high impact workouts with last anywhere from 30/60/90 days.

FFFC:  What do you do now to maintain your physique?

HW:  I’m currently in maintain mode. Honestly,  I think maintaining is a bit more difficult than losing the weight.  But that’s just my own personal opinion.  My currently maintain my weight by staying active and continually challenging my body/muscles and strength. I still follow Beachbody workout programs and I’ve since recently joined a gym with my hubby. Coaching other moms also holds me accountable to maintaining a healthy diet and lifestyle.

FFFC:  What do you do now to maintain your physique?

HW:  Ha!;) fortunately,  junk foods were never my krypton. As mentioned before, after tracking my food intake and really thinking about how my body felt when I ate “bad” vs “good” good…..really helped me to turn over way of thinking so to speak. In addition, we ( as a family) agreed to not have those trigger foods in the anymore…this really helped. My journey to a healthier ME became a family affair.

FFFC:  Why did you become a Beachbody and Lifestyle coach?

HW:  I became a Beachbody Coach to encourage, inspire and motivate other moms. I wanted other moms to know that balancing mommy hood with staying fit and healthy was definitely possibly. It was now my turn to “Pay It Forward!”

FFFC:  What advice do you have for someone starting out on their weight-loss journey but unsure of how to begin?

HW:  My advice to moms starting out is be realistic with your circumstances. Do what you can, when you can. Just do!  Set realistic goals. Find a supportive partner and/or support. Don’t be so hard on yourself. Lastly, be patient….the results will come.

FFFC:  What do you think is the biggest misconception about this journey?    

HW:  The biggest misconception is  that it’s not possible if your mother with children. For that very reason, I am determined to continue this journey personally and a professionally as a coach.

FFFC:  Do you have any fitness inspirations?  Who are they?

HW:  My first fitness inspiration was my then Beachbody Coach, Tiffany Thermidor. She had a no non sense way about her which was just what I needed at the time. My other inspiration is my fellow Fro Fit Mom and fellow blogger, Jenell B Stewart. She’s recently had her 2nd child and she’s on mission to get “her body” back. Lastly, I’ve become my own inspiration and motivation to continue this journey for myself, for my health and my family.

Featured Fitale and Transformation Tuesday with Heather Williams #transformationtuesday

HW:  You can learn more about me via my site www.frofitmoms.com.

You can find me on social media;

Instagram:@frofitmoms
Facebook:@naturallyme35
Twitter:@naturallyme35
Beachbody Coach site: www.Beachbodycoach.com/NaturallyMe35 (for your free membership and coaching).

 

 


%d bloggers like this: