How does she stay MOTIVATED? When asked by her online coach Maxwell TheDisciplined Trader Baker at www.getufitin4.com. to explain the most important aspect for reaching her goals, Bernice answered…“Sacrifice, commitment and NEVER giving up…”How did her family react? What kept her motivated? How did she fit it in her schedule? Read more…
Q. “How much weight did you lose?
A. “I have lost 48lbs so far and still counting.”
Q. “Tell me about your journey and what made you start?”
A. “The fact that my clothes weren’t fitting me anymore, shopping for clothes was a pain, nothing fit properly and it was frustrating and when I stepped on the scale and tipped at 186lbs that to me was scary. According to my doctor I was overweight and that didn’t sound good to me. I knew I had to do something about it.”
Q. “How did you fit working out into your schedule?’
A. “With my hectic work schedule I had to find a time in the day that I had the most energy and that was in the morning. Mornings work very well for me because I go in; get my workout in and head on to work as opposed to evening workouts where I found myself trying to make excuses why I can’t work out or I was too tired.”
Q. “What kept you motivated when you wanted to give up?”
A. “When I started seeing results I knew there was no way I was going to give up. I knew it was only a matter of time before I reached my goal and that kept me motivated to stay on track.”
Q. “What would your advice be for others who want to join the journey?”
A. “Start with making small changes, find activities you like to do, find friends to workout with, find a balance so that you won’t feel exhausted or burnt out. Keep at it and don’t give up because there will be days when you will feel like you can’t go on. Keep your eye on the price it’s all so worth it.”
Q. “What was the reaction of family and friends?”
A. “My family is very supportive and encouraging that they’ve also been inspired to change their eating habits and get active. Most of my friends are very active and they’ve been so supportive as well.
Q. “Have your hobbies changed?”
A. “Yes, I don’t just stay in the house on the weekends anymore, I go out hiking and bike riding.”
Q. How has fitness changed your life?
A. “I feel so much better about myself, am more confident, my energy level is up and the most important one is that I’ve cut down the risk of high blood pressure and diabetes because both my parent are diabetic. Fitness is now a part of who I am. And yes I look good too J 12. What cravings do you have and how do you resolve them? I’m a sucker for candy and cake. And another one of my weakness is sugar, I used to put 4 or 5 teaspoons of sugar in my tea..yikes!. Now I always have some type of fruit in my lunch bag in case I have a sugar craving in the afternoon, and I switched from to Splenda.”
Q. “What are some life lessons learned from fitness?”
A.” Self discipline is the biggest one. There’s always temptations to skip a workout session or eating that cupcake and without self discipline those temptations will always win. Discipline keeps me accountable to myself and remaining on track.”
Q. “What makes it worth it?”
A. “My health, my future makes it all worth it. Also the fact that I can inspire my family and friends to get healthy as well make is worth it.”
Q. “What was the moment did things clicked and your entire mind set changed?”
“The moment I was no longer comfortable with the way I looked or felt I knew it was time I changed all that. The thought of having health issues was also a scary thought and I knew I had to change my eating and get active.”
Q. “What does it do for your sex life.”
“Uumm, I don’t really have one for now.”
Q. “Do you enjoy working out or is it the look that supersedes the work needed to achieve success?”
A. “I do enjoy working out but to be honest it wasn’t like that in the beginning. I like the way I feel after a workout session and of course the way I look or the results makes it that much more enjoyable.”
Q. “ What was it like having a virtual coach?”
A. “It works perfect for me because I can choose the best time for me to work out, I can access my personalized meal plans and workout plans and check my progress anytime of the day and my trainer is only an email or a phone call away. Everything is personalized for me. It makes it easy for me to stay on track and remain disciplined. And I’m not really the ‘boot-camp’ training type of person, lol.”
Maxwell TheDisciplined Trader Baker is an online coach, fitness competitor and trainer at www.getufitin4.com. He resides in Atlanta Georgia with his family. Works at Manerva Funding Financial, Studied at Georgia State University and Married to Ayana Baker.
Asha Hadley, IFBB Physique Pro and them thighs though…thigh high to the SKY! What is your favorite exercise for working your quads?
If you are too busy to work out because maybe you are spending a lot of time on Facebook or other blogs reading about exercises, try this easy exercise at home. Right now, while you are sitting there on Facebook reading this post, sit near the edge of your chair. With your feet flat on the floor and back straight, hands pressed flat slightly behind you, contract the quads of your right leg and lift your foot until the leg is straight in front of you. Your foot should be flexed with your toes pointing toward the ceiling. Hold the leg out for a count of two. Keeping the quad contracted, lower your leg down until your foot is again flat on the floor. Repeat 10 times and then switch legs keeping the leg contracted throughout this exercise. As you build strength, your goal is to do this exercise without touching the foot to the floor between each leg lift. Never lock your knee when the leg is extended.
Sitting down and standing up from a chair works your quads in a similar manner as a squat, but with less strain. Sit toward the edge of a chair or on a bench with your feet flat on the floor and your back straight. Stand up from your seated position. As you stand, focus on using mainly your quads to bring yourself up. Sit back down, but make the movement as slow as possible. Work up to repeating this 10 times. During this exercise, your hands can rest on your thighs, but don’t press them into your thighs to push yourself up. If you find you keep using your hands to press up, dangle them by your side or cross your arms over your chest.
Even if you’re not strong enough to climb several flights of stairs, hopefully, you can tackle the single step in this exercise. Stand at the foot of a staircase. Step your right foot onto the first stair and use your quads to bring your body up until the right leg is straight. Bring the left foot up onto the stair. Pause for a count of two, then step down with the left leg and lower the left foot to the ground. Step the right foot back down to the floor. Step up again, but begin with the left leg. Continue alternating legs. Work up to 10 step ups per leg. Throughout this exercise, you may hold the stair railing for balance, but don’t use the railing to pull yourself up.
How committed are you to your weight loss goals? Use bwdw14 code at http://bit.ly/1dKO1wv and find out for yourself! Latoria Wright-Clark is more than committed. After she had her second child at the age of 25, she was weighing in at 266lbs wearing a size 20w (on her way to size 22) and was taking high blood pressure medication. She says… “That was my wake up call. Last year I started learning how to eat healthy doing research on how to read the nutritional labels which is very important in losing weight and portioning my meals.
I wanted to challenge myself this year and I ran my first 5k at the beginning of the year to date I have completed “5” 5Ks and I will be running my first 13.1mile (half marathon) in December. I’m always trying to challenge myself on reaching new goals and always trying to make progress. I now weigh in at 174lbs and I’m just 8lbs always from losing 100lbs, my workouts consist of weight training (which I feel some women tend to stray away from) but it works!! I love dancing, running, spinning which I plan on instructing next year.
I encourage anyone struggling with weight loss to just find a workout that you love, keep going, never give up, and give it all you got and as time passes by you will see the results.”
IG @get_fit_tory Find Latoria also on http://fb.me/getmessenger
Run your first 5K when you sign up for commitment day on www.commitmentday.com. and enter BWDW14 Promo code to save $5.00!
Commitment Day is a national event to kick off a shared healthy way of life movement. On January 1, the Commitment Day 5k will mark the start of the first day to renew our lives. In 35 cities around the United States, thousands of participants will run, walk and roll as a proactive stand against poor health, inadequate nutrition, controllable disease and spiraling healthcare costs.
Commitment Day supports and celebrates individual human achievements and the passionate pursuit of greatness — one milestone at a time. After all, living healthier is easy. All it takes is commitment. Commitment Day. It is not a resolution. It’s a revolution of you.
Who do you think will benefit the most now that physicians voted overwhelmingly to label obesity as a disease that requires a range of interventions to advance treatment and prevention? Is it the drug companies, the physicians or is it the insurance companies? Although policies adopted by the House of Delegates have no legal standing, decisions are often referenced in influencing governmental bodies. This decision could have implications for provider reimbursement, public policy, patient stigma, and International Classification of Diseases coding.
“Obesity is a pathophysiologic disease. There is a treatment for this disease; it involves behavioral modifications, medications, and surgeons. Obesity affects minorities disproportionately,” said Jonathan Leffert, MD, alternate delegate for Endocrinology, Diabetes, and Metabolism. “The scientific evidence is overwhelming.
“There’s new hope for heavy people desperate to lose weight. Many insurers are stepping up their coverage of obesity.
Is President Obama’s Affordable Care Act (Obamacare) wrong to ask for more screening and counseling for obesity covered under a preventive services benefit? One in 3 Americans are 35 pounds overweight which is a BMI of 30 or above. Obamacare will essentially force Americans to lose weight through incentives provided by employers and insurance corporations. By law, beginning in January 2014, you can be grandfathered into the program that develops plans to combat obesity with severe monitoring of your body mass index (BMI). This information will dictate how you are dealt with and what medical care services you are eligible for. Now that the American Medical Association (AMA) determined that obesity is a disease, and not a condition that you are able to control, do you believe that simply being obese means you have a disease? Does having the obesity disease mean you have to take new drugs to cure it?
Some insurance companies have helped obese patients fight fat for years. They’ve offered weight-loss and wellness programs at businesses, schools and in communities. Some have paid for prescription obesity medications and even covered expensive bariatric surgeries, including gastric bypass.
But now most insurance plans are required to help obese patients try to lose weight under President Obama’s health care law. Exactly how they do it is up to the individual plans.
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China Girl-McNeil started out her journey in February of 2013, because her Chiropractor told her that she needed to strengthen her core so that it would relieve the lower back pain problem she was having. Great advice she concluded! Rather than having to spend time and in some cases money at the chiropractor’s office, she decided to take the advice and become more serious with her health by using practical and preventative measures. China says…
“He gave me an exercise routine, instructing me to work out 3 times a week for a half hour (15 minutes on the elliptical/15 minutes on the treadmill). I did this for about a month and decided that I could push myself to do more, so I incorporated weights and abdominal work into my regimen.”
China also received advice from a Pastor friend that just happened to be a physical fitness trainer who told her all she needed to do was to change her diet eat smaller meals a day, drink more water and incorporate weights into my workout regimen.
“I followed his instructions, she explained, and 9 months later the picture on your right is the results of all of my hard work and dedication! I took the picture on the left in November of 2012 and the picture on the right November of 2013, I’m not at my goal weight, but I am well on my way and I’m very proud of my accomplishments thus far!”
Your weight is a balancing act, and calories are part of that equation. Fad diets may promise you that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to weight loss, it’s calories that count. Weight loss comes down to burning more calories that you take in. You can do that by reducing extra calories from food and beverages and increasing calories burned through physical activity.
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Kelly Rowland “abs of steel” steals the show in every photo! Kelly told Shape Magazine for their October issue that she pays attention to what she eats. She does not like the lethargic feeling she gets when eating the wrong food so she keeps her food healthy. She has egg whites for breakfast, spinach salads for lunch, and she loves arugula. For satisfying her cravings for sweets she replaces Reese’s Peanut Butter Cups with half a tablespoon of almond butter on half a banana, sounds delish!
Her trainer, Jeanette Jenkins, mixes up her routines by adding cardio exercises, boxing, sprints and circuit training, She also told Shape that when she makes fish tacos, rather than flour tortillas, she uses butter lettuce leaves.
Much like her famous friend and former girl group signing partner Bey (Beyoncé) Kelly says she works out 5 to 6 days a week in an interview she gave US Weekly last year making fitness a major priority in her life. She keeps her body tight and right with a lean diet and by spending an astounding 45-minutes on her abs. “I’ve come up with these variations on some of my favorites that give me the flavor I’m craving in a healthier way. When I want a steak, I grill some Portobello mushrooms and put a little goat cheese on them.
She also adds, “Self-reflection is so healthy. Journaling works for me — when I record the details of what I’m going through, whether it’s a relationship issue or negative thoughts, I can look back and see how far I’ve come. It makes me proud to see my progress and how I got through a bad situation.” What are you willing to give up for www.commitmentday.com? Use promotional code BWDW14 to save $5 and find out!
What does a 42 year old, 204 lb. inactive mom with 30% body fat, knee problems and ovarian cancer have in common with a 45 year old, 140 lb. active mom with 15% body fat, survivor of ovarian cancer, who is a personal trainer and fitness competitor? Well, in this case they are the same person.
Libby Fletcher Westphal has been fighting a good fight not only with weight loss struggles but also with ovarian cancer and has been WINNING! Libby says… “This ain’t about being “cute” this is about LONGEVITY.” Libby has been fighting ovarian cancer since 2004 and says she is predisposed genetically to high blood pressure, diabetes, and obesity.
She says, “I have witnessed the early deaths from massive heart attacks at early ages in my family. When I was 16 years old, I lost my own father due to side effects of diabetes — he was 55 and then my mother died from lung/breast cancer days before my 40th birthday — she was a young 61. I had to make a change for myself and to be around for my young SON. This ain’t about being “cute” this is about LONGEVITY. It is about surviving. Slowly introducing exercising, changing my eating habits and setting goals lead to my transformation for which I am eternally thankful!”