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Food Journaling Benefits

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One of the most successful ways for staying in control of what you eat is with a food journal.  A lot of our BWDW Sisters are using our FREE food journal with our FREE meal plan to help them keep track of what they eat, drink and how they felt afterwards.

Why Food Journals Work

black women do workout food journal

Food journals not only help you feel in control but it also gives you more accountability by helping you increase your awareness for where those extra calories are coming from.  You can also share your food journal with someone as an extra source of support. When what you eat is written down, you can clearly see what areas of your diet are consuming the most calories and make the necessary adjustments if needed.

Both the BWDW Meal Plan and Meal Plan Journals below are free: Click to download and print your own copies.  Also see our EZ to do anytime and anywhere 4 week workout plan in and recipes with our EZ-Kick Start E-book….http://blackwomendoworkout.com/ebook-meals-and-workouts/

bwdw eat clean meal plan journal

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Journaling Tips

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Parking Lot Workout

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Wendy Mends started her weight loss journey in January 2012, but only really committed 6 months of the year to it. She traded in an hour lunch break at work into an hour workout with a coworker who was finishing up her bootcamp  for additional motivation.

wendy mends workout and meal planThe two committed to working out together for 3 days a week regardless to how hard it was to stick with it. They used the parking lot at their job for running, challenges which she said that she could barely complete more than 500 feet without feeling like she wanted to pass out. But she kept pushing anyway. See her complete meal plan and workouts here… Continue reading

Fitter Smiles Free Meal Plan

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Remember ladies it is clean diet and exercise! When it comes to losing weight and losing it for good, it means you have to do something differently, especially when it comes to food. It’s about changing your relationship with food. Stop thinking you can’t eat that, or won’t eat this.  Is the taste of food or avoiding redundant food more important than reaching your goals? Take control and use food as fuel. It doesn’t mean you can never have a cheat meal, but don’t cheat yourself and your potential if you are not willing to try something different.

fitter smiles jumping workout routine2I appreciate all the love from my followers. But I hope you don’t think my transformation didn’t come without sacrifice. I couldn’t accomplish my goals by eating cheats every day. I ate the same foods every day and trained my palette that food is fuel. There were times that I ate fish and rice as my first meal of the day. My mindset changed and I no longer think in terms of breakfast, lunch and dinner, I think meal 1,2,3 and so forth.  

 The great part of a meal plan is that you don’t have think about what you want to eat and you save so much time. TIME!!! Think about it, a consistent meal plan will make grocery shopping easier, because you already know what you NEED to get. Get my free meal plan here…http://blackwomendoworkout.com/free-meal-plan/. If you meal prep twice a week, you save on 5 days during the week on NOT cooking. Honestly who has the time to cook 5-6 different meals every day? ANSWER: hardly anyone. The purpose of meal plans is to take the thinking and guessing game out of your relationship with food. If you don’t have the time to work out, I am not sure when you will have the time to cook.  

This was so important for me to share because I really hope people don’t think my journey was an easy one. It just came to a point that I realized that a short term satisfaction from pizza, cookies, or margaritas should not interrupt my long term goal as Fitter Smiles. “

 


Superman Workouts

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SUPERMANS! Feel super powerful with this exercise while strengthening our core!  The purpose of the Superman exercise is to strengthen the lower back region and indirectly tighten gluteus maximus muscles or more commonly referred to as the glutes. Other areas that the exercise may strengthen indirectly are the hamstrings. The lower back muscles are stretched and strengthened by extending the muscles in a similar fashion as to the way Superman flies, with his arms extended and legs straight behind him.

This is just one of the exercises in our E-book. All of the exercises can be done in the comfort of your home. Get yours today! http://blackwomendoworkout.com/ebook-meals-and-workouts/

I’m Keeping My Booty!

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One of our favorite Instagram features _fabnfit is simply “Curvalicious!”  If you are considering a weight loss routine but yet want to keep ALL your womanly curves, you need to Pump, pump, Pump it up!  While losing weight is important for your health you may not be ready to give up those head turning curves you absolutely love.   Cardio vascular exercises are great for the heart and fat loss, but without a iron pumping exercise routine to help you define your muscles you may end up with a saggy booty which may not be the results you were hoping for.

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Here are some tips for how you can build muscles that help you keep those dangerous curves ahead!

TIP# 1: Keep It Real

Because silicon parts are made for toys, keep yours real. Real women do lift weights and are not worrying that lifting weights will turn them into the incredible hulk! Continue reading

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