Clean Eating

Food Journal 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….

bwdw eat clean meal plan journal

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bwdw eat clean heart plate

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Journal Tips

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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… 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. “


Benefits of Detox Water

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Apple and Cinnamon Detox Health Benefits

Having a problem getting enough water into your body? Want a viable detox drink that taste good and easy to make? Why not try the now famous detox cinnamon and apple water and feel full all day long!

apple detox water_edited-2

Use the Fuji and Honey Crisp apples which work best since they are the sweetest and have more flavor.  However, if you want more of the apple flavor, keep your slices thin and do more of them.  This recipe has helped 1000′s of people lose weight and keep their water uptake regular.

This is also referred to as the Zero Calorie detox water because it contains nearly zero calories. There are calories from the apple, but they’re pretty small in numbers The cinnamon benefits helps stimulate your internal organs to cleanse themselves, while the apple is providing you with its all natural source of vitamins and minerals. So kick start your Detox today and help boost the energy you need to keep you motivate all day long. Continue reading

Free Meal Plan

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Nichola Smiles says “Fitness is a lifestyle, and this lifestyle is about  choices. But the most important choice you make daily is —-FOOD! My trainer/nutritionist Dewayne Malone educated me on the importance of nutrition during on and off season. I know I need to eat every 2-3 hours and consume 6 meals a day.

fitter smiles3 before and after

Fitter Smiles Before and After

Yes I eat!!! With the help of Dewayne and  My Fitness Pal, I wanted to share a sample meal plan for the average woman uncertain about healthy food choices. It is a good start for someone that is just trying to eat clean and/or lose some weight. Combine this meal plan with your exercises and you are guaranteed to see results. That’s how you really ‘TRAIN YOUR WAIST.’”

Please follow Fitter Smiles for fitness motivation at  Check Out Dewayne Malone

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Fitter Body, Fitter Smiles

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Are you smiling when you see a much fitter and leaner body developing as a result to your daily exercises and clean eating?  If not, then you should be. Trainer andfitter smiles Group Fitness professional Fitter Smiles has great insight on how to get those SMILES you want and deserve when it comes to reaching your goals.  She says, “The biggest concern that I get from clients or members from my group exercise classes is ‘what is the best exercise to get my stomach flat!’  My answer is DIET! You have to be honest with your self. Truly HONEST. Ask yourself these questions, ‘Am I truly eating as healthy as I can? What food habits can I sacrifice?’   The key to a successful and permanent weight loss journey is taking baby steps in the process. So first evaluate your food and eliminate items that could be hindering your journey. So first evaluate your food and eliminate items that could be hindering your journey.


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