Sweat treats without the cheat....

I have to admit I don’t have much of a sweet tooth. I’m the type of gal that’s completely satisfied with the occasional small square of dark chocolate. There are two times however that I have a raging appetite for desserts such as when mother nature is calling or when I make eye contact with sugary treats.

For example, I work in an office environment and all too often I’ll round the corner and make direct eye contact with a tempting box of donuts, what Midwest gal can resist donuts! I’ve found them to be somewhat easy to avoid after I developed a certain degree of self control but on any given day a series of stress combined with multiple task and a box of donuts could lead to diet disaster. If you count calories like I do then you know that a glazed chocolate cake donut could easily be the equivalent of a meal!

In my quest to continue going down on the scale I had to figure out what snacks would satisfy my sweet tooth without ruining my calorie count, or better yet cause me to crave more sweets. So here are my top picks for the options I reach for when I’m running low on self control or for a sweet, low calorie snack.

Dannon Light & Fit Greek Yogurt Mouse 
      

This delightful little treat comes in at 80 calories and it’s the newest addition to my collection. My favorite flavors thus far are the Salted Caramel and Birthday Cake.  My office mates can attest to my sheer delight as they approached my desk to hear me exclaim “damn this yogurt is good”! Greek yogurt has been a staple in my diet for a while now due to the high protein content and these new flavors are just awesome, they make me happy! Add about a tablespoon of granola and be sure not to talk to me while I’m enjoying my mousse!



Peanut Butter Oatmeal Balls

I began making these last year and both my sister and I loved them. They are no bake so you can whip up a batch in less than twenty minutes and they’re also an easy to grab snack.  I’ll give you a version of a recent batch I threw together but keep in mind I’ve added and substituted based on my mood and I’ve always been happy with the end result. These balls are chewy and delicious with an emphasis on the chewy part. I don’t know about you chewy snacks tend to leave me more satisfied than not.  Here’s what I use to create my beloved little balls:

1 Cup Quick oats
½ Cup Reduced fat or natural peanut butter
½ Cup Honey
¼ Cup Mini Chocolate Chips ( I usually don’t add these but thought I’d live a little)
1 TBS Chia seeds (I need all the fiber I can get and you can’t taste them)

A combination of vanilla extract, cinnamon and a bit of nutmeg for some added spice, probably a teaspoon or less of each.  Once all the ingredients are in the bowl I mix it as best I can and (because I’m anal) I put on disposable plastic gloves to roll about a spoonful at a time into this easy to grab treat. I recently calculated the calories based on my ingredients and they came in at about 94 calories for each ball give or take a few calories. I say that because the final count really depends on the size of your balls! Oh boy, that last line just made me giggle a bit, moving on!





A square of dark chocolate

This is the last on my list and there’s reason for that. I’ve found that when I just eat one with care I’m content with that. However, if I have a large stash at my disposal it doesn’t work out well for me or the chocolate.

 A co-worker keeps a stash of individually wrapped chocolates in her desk, if I’m having a bad day and want to cure a craving I’ll stop by and grab one. When I tried to buy my own stash of chocolates that bag didn’t last a week. Dark chocolate has some great benefits and while it’s definitely in my top three I find it hard to control myself when it's within arms reach.

Now I wouldn't be true to myself or my readers if I didn't admit that there are times that I cave and eat the donut, the birthday cake or some homemade treat that I make for my family. I'm human but sweets aren't my ultimate cheat (soul food is my Achilles heel) so I simply choose to make smart choices as often as possible so that the cheats are few and far between.

What are your go-to low calorie cheats?

Heal the body, tuck the hair

Did you hear that bleep on the radar? In case you didn’t recognize, it’s me back on the scene again after months of recovery and introspection. If you care to take a peek behind the curtain and get all the gory details on some of my plight click here. Otherwise we’ve got some catching up to do!

As many of my readers already know the rationale behind the Braidouts & Barbells name is the combination of two of my passions- healthy hair and fitness. Considering that my entire focus for the better part of this year has been healing my body my hair has been an afterthought. To be honest, I’m experiencing some degree of pain at this very moment and the last thing I want to be bothered with during these times is my hair. So what have I been doing to ensure the health of my hair while I focus on recovery? If you guessed protective styling you know me well!

During the past several months I’ve utilized crochet braids, wigs, buns and braided styles to get me by for a couple of reasons. The first reason was I lost use of my left arm and shoulder due to my injury, making it difficult to style my own hair as I usually do. The second reason is I performed a serious chop of my locks and I knew that I could depend on protective styling to regain those lost inches. Even though I know I’m striving to do right by hair with protective styling I’m also all too aware of some protective styling disasters that can lead to tragedy such as:

·         Leaving a style in too long causing one’s natural hair to lock.
·         Styles that are too tight and cause breakage especially along the hairline.
·         Washing a sewn in weave without drying one’s natural hair properly which can lead to mildewed
hair…yuck!
·         Utilizing the same protective style consistently such as wearing a bun in the same place on one’s head which can lead to breakage.

I literally could go one but instead I’ve compiled a list of protective styling Do’s and Don’ts that I hope you’ll consider when choosing a long term style.

Do’s

·         Rotate the position of your bun on a weekly basis and take down at night to relieve tension, moisturize and seal
·         Mist your scalp with a leave in spray and/or oil to keep your braided hair moist when wearing braided styles or a sew in
·      Clean your scalp with dry shampoo (be sure to choose a dry shampoo that goes on dark) or be sure to thoroughly dry your hair after washing. I've even heard of sisters using baby wipes to clean their scalp, whatever works!
·         Limit long term protective styles to no more than two months and give your hair a good deep conditioning treatment prior to the install

Don’ts

·         Wear tight buns or ponytails and avoid rubber bands and hair elastics with metal casings
·         Forget to take care of your real hair when wearing long term styles
·     Utilize styling accessories that will snag or break your hair. My favorites accessories that are easy on the hair include : Goody Oucheless Elastics and Good Hair Days Hair Pins.
·      Forget to detangle your hair prior to washing after taking down a long term protective style. Remember your hair continues to shed even though it's put away. I once failed to heed this step and it led to a matted mess and five hour detangling session.

I'm a big fan of protective styling, it's kept me sane these past few months. I've also been witness to the horrors of protective styling gone wrong. If growth or continued health is your goal then protective styling is a great addition to your hair care routine but be sure to follow the do's and don'ts!

Have you ever overcome a protective styling disaster?

You gotta know when to fold 'em....

Life happens... this we know. As I sit and type my first blog entry in well over a month I’m reminded of the terrible pain I struggled with a short while ago; injury and bad decisions halted my weight loss. My emotions have ranged from self pity, guilt, depression and just enough determination to keep pushing. After losing a significant amount of weight last year, the fear of heading back in the wrong direction loomed over me like a cloud of rain. Despite my fears I’d be lying if I didn’t admit that there were still more than a few days that I fed my sorrows by stuffing anything I could find in my mouth to comfort my worried soul and injured body.

 





It’s safe to say that 2016 didn’t begin as I had planned. I was eager to drop more unwanted pounds and continue lifting weights to build my strength and grow some real muscle.  My very last blog post was dedicated to taking the steps to get my mojo back after our auto accident in January. I suffered a painful rotator cuff  injury and broken wrist on my left arm in the accident. Despite the injury I was determined to pick the momentum back up and continue my fitness journey. I’m still not sure if it was my zeal to give it my all or my bodies way of telling me too much too soon but my injured left side gained an alley to aide in my misery, an old tailbone injury returned with a vengeance.

 

 After a week of working out full throttle I noticed I felt particularly stiff, I continued on despite this feeling with a vigorous workout and by bedtime I knew something was terribly wrong. I know now that my sore tailbone was further aggravated by a heavy set of deadlifts.  As I tossed and turned through the night it soon became clear that this was no ordinary pain. Simply turning in bed was excruciatingly painful.  After a full day of work, standing from a seated position became unbearable and I could barely lift my leg into my SUV at the end of the work day. As I lay on my bed with a heating pad stuck in my underwear the feelings of defeat crept up on me once again. One evening as I headed to the bathroom I caught a glimpse of my darkened silhouette in the bathroom mirror. Between my tailbone, which caused me to limp painfully about; my sore shoulder which I unknowingly hiked a good inch above the opposite shoulder and held at my side I couldn’t help but notice how my pitiful stance resembled that of the Hunch Back of Notre Dame.  Medication offered no relief from the pain, it just caused me to sleep and I added a cherry on top of this disaster by following through on a “minor surgery” that had been scheduled a month prior. Not only wasn’t it minor, the healing process was slow, in short- I was a hot mess!




I dreaded every workout until I got it done

I remember sitting on my couch treating my wounds as I apologized to my body for demanding so much of it before it was ready and adding insult to injury with this surgical procedure.  Everyday seemed to be a struggle to push through until bed time, just getting through my work day was exhausting. Thank goodness I had a understanding manager that allowed me the option to work from home for a period of time. The breaking point came when I was referred to a physical therapist by my physician after my wrist splint was removed. On my first day of therapy I explained to Julie,  my physical therapist, how I tried to get on all fours and perform a basic cat stretch but was unable to bear the weight on my wrist. Then it happened, like a crack in a dam that was ready to burst, the tears of frustration flowed down my face. I tried to hold them and I recall mumbling “I never cry, I don’t know why I’m getting emotional”. I thought I could swallow the lump in my throat but it only served to make the necessity to cry all the more real. I felt defeated, at 43 years old I was embarking on the best level of fitness I’d ever obtained in my life. I felt as if all my hard work was slipping away. Until January 18th, 2016 I felt powerful, in control and alive and these injuries along with my choices were threatening to encase me in the fat suit I’d spent the past year trying to escape. I went from doing full body push ups to being so weak I couldn't manage a damn cat stretch.  I can admit I was afraid of gaining weight, but also terrified of pushing past the pain of the past month. 

Julie, my petite therapist, sat quietly and allowed me a moment to express my fear of gaining weight, my hard work and my desperate need to get in the gym. After handing me tissue she placed both hands firmly on the table in between us, looked me in the eyes and she simply stated “we’re going to make you strong again”. I took a deep breath, those tears were so much more than just the pain. I feared letting myself down but I believed in her and that's what I needed to began my road to recovery. After that moment we rehearsed the barrage of daily movements Julie wanted me to perform in order to reduce the tightness in my body so we could  then begin gaining strength. Just like eating and breathing I practiced those movements several times a day knowing they were the key to getting myself back. I still have bad days, tightness and a twinge of pain but I'm committed to the movements that provide me relief knowing that I'm back in control of my body. Julie gave me the keys to get back on track and for that she's an angel. I'm so thankful I was placed in her care.

 

So here I am, one pound less than I was on New Years day. I managed to drop five pounds in a matter of weeks. One thing that kept me somewhat on track is I did have the sense of mind to order a few weeks of BistroMD in an effort to gain control of my eating which took a bad turn during my down time. I’m back to exercising with very controlled movements and lifting nothing over 8lbs on my left arm/wrist, doctors orders. I'm also back to my weekly meal prep. Am I frustrated about the past few months, most definitely. I’ve been my own worse critic, but I realize how much my body needs endorphins each time I’m forced to limit or refrain from exercise. Exercise keeps my ADD brain on track, improves my mood and provides me with an incredible sense of power and strength. It may have taken me to be fully deprived to really embrace that I'm in this for life. Fitness is not a 90 day fix, it's an absolute privilege.

 

I thank God for healing. I'm also very thankful for my angel Julie and above all else my strong, capable body. I folded, but dammit...I'm back!!!

Taking my MoJo Back: How I'm hitting the reset button on 2016

Have you ever found it necessary to hit the reset button on your life? Well I’m in the midst of doing just that; I’m working to get back to at least 95%, let me explain. If you’ve been following the blog you already know my New Year started with a bit of a rough patch. After a serious auto accident that left me with an injured rotator cuff and broken wrist, we were hit with the usual swarm of insurance adjusters, accident chasing attorneys and extreme muscle soreness. The first few days I found myself primarily bed ridden, I thought the pain on my left side was just soreness from the accident. When I could barely lift a plate by the end of the second day I sought medical treatment and learned the severity of my injuries. In the midst of this whirlwind our long planned birthday vacation was only a few days away. Since I failed to purchase travel insurance, which I rarely do on our trips within the United States, I also spent a good deal of time trying to reschedule our flight due to the Blizzard of 2016 shutting down Washington D.C. where our layover was scheduled.

Taking my mojo back one day at a time!

After arriving home from vacation to the same madness we’d left behind, a full blow internal audit at work and a full schedule of events it didn’t take long for me to begin feeling resentful of having to do things that should've been fun. In the recent past I’d reach for weights and really pump the iron when I’m overwhelmed but that wasn’t an option. Due to my injuries weights were only permitted on my lower body, so I began focusing on other types of exercise. During my first Zumba class I realized that my left arm and shoulder couldn’t maintain the intensity and it quickly became uncomfortable for me to keep up. I've found myself heading to the stationary cardio equipment more often than not and slowly becoming my worse fear – a cardio queen! In addition, simple task like grocery shopping, lifting files at work or transporting my purse, lunch bag and lap top case into the office were causing me pain. I'd wake up each morning to a stiff, aching shoulder that seemed glued to my side and painful to move. If all that wasn’t enough typing is an awkward undertaking between the unbending keyboard and my cast making my passion to write also go down the drain.

It seemed as if all my outlets such as writing and exercise were uncomfortable and I felt as if I my momentum was fading fast. None of these problems are insurmountable. I’m healthy and able but I’m women enough to admit I’m in a funk. I’ve never been limited in my mobility in my life and it really, majorly sucks! So if you managed to get past my whining and all of the reasons I’m currently not in a happy place then you’ve landed smack in the middle of my plan to get my groove back. Over the past two weeks I put the brakes on anything that wasn’t absolutely necessary which narrows my list to: work, eating, showering and some degree of exercise. Anything that I deemed unnecessary or overly taxing were wiped off my list. I realized I needed to just catch up on life, let me break that down for you. After the accident we left immediately for vacation and returned to all sorts of invites and obligations. I needed time to just organize, determine the true extent of my shoulder injury, unpack my life and get back in the drivers seat. Here are the steps I’m taking to get my life back on track:

 1.  I admitted to my husband that I was feeling down. That’s a big step for this stubborn, independent gal and in my opinion women in general. My energy level was low, I hadn’t really cooked in weeks and it’s fair to say I needed a bit of encouragement. After admitting to him that I just wasn’t feeling myself he said “well come on, let’s do some Zumba on the Xbox”. That not only got me off the couch, it felt so good to move and laugh at him NOT really doing Zumba but giving me the boost I needed.  Also he took over in some areas that didn't need my involvement just to take some weight off my shoulders which was exactly what I needed.
 

Affirmation courtesy of thoughtsfornow.com

2. Two weeks ago my friends and I got together to create our vision boards for 2016, I’ll spill the deets on that in a future blog post. I absentmindedly placed my vision board in a seldom used room in our home. Unlike my 2015 board I didn’t have my goals placed in an area where I’d benefit from seeing them daily. Having realized the importance of keeping my vision for my life in front of me I not only moved my board to a room I spent time in daily but I also saved a picture of it to my computer so I could view it daily at work. Keeping my goals in direct eyesight is a surefire way to get my mental state whipped back into shape. In addition to spending time focusing on my goals via my vision board I also began listening to positive affirmations daily. YouTube has an awesome collection of videos and recordings with powerful affirmations. I listen to them during my morning commute, while I’m at the office and also during a recent spa treatment. The Fit, Flexible and Endurance affirmation by Jason Stephenson is one of my favorite healthy lifestyle recordings. I also enjoy the Abundance affirmations by Growing Forever. I’m a firm believer in the power of the universe and manifesting your desires begins with the right mindset. For me one way to get back on track is to begin by making up my mind that I'm going to do it and affirmations strengthen that resolve. Just as talking myself through workouts or praising God for the strength to keep pushing there is something to be said for having faith and keeping your thoughts powerful, try it!

 3. I treated myself to a mani/pedi at a little gem that I discovered near my home. Not only is the treatment relaxing but I love the quiet, good natured energy of the owner and his wife. Now this little treatment may not sound like much but I’ve realized how low self care has been on my totem pole. Of course I work out and eat well but I rarely partake in any guilt free me time. There’s something about just sitting still and letting someone take care of you that feels incredible. I’ve made a vow to take care of myself as if my life depends on it! I’ll do this by adding a few drops of lavender in my bath water and sinking in or sitting in the peaceful parlor of my home and enjoying a warm cup of bamboo tea and taking a trip to the spa at least once a month. As women, mothers and wives we often are so busy checking things off the list that we rarely treat ourselves to something as simple as some alone time. I was talking to a friend recently who was clearly under the weather, despite the fact that she had a perfectly healthy able bodied husband at home she said she “just couldn’t” go home and go straight to bed in order to get the rest she clearly needed. I challenge my sisters to rebel against this mindset, not only do we do ourselves a disservice but we often don’t give our partners the load they are perfectly capable of carrying! As I type I’m looking down at a set of well manicured magenta digits, they make me feel good, and I’m worth it. Take care of yourself, find your balance and don’t compromise, take time out to do what makes you feel good.



Good eating and meal prep

4. Let’s face it, you are what you eat. In the weeks since we returned from vacay we have pretty much been eating on the run. This past Sunday I took the time to prep my meals and  my belly already feels better. For breakfast I made an apple banana oatmeal bake large enough for me and Allan to both enjoy. For lunch I baked shrimp and white fish in a lemon, garlic, parsley butter broth and prepared quinoa and a mix of broccoli and cauliflower. I realize that my motivation to move may be somewhat down but eating well will not only keep me on track but also decrease my chances of making an unhealthy choice. When I eat food on the go it not only makes me feel bloated and tired but it rarely gives me the satisfaction I receive from sitting down to a home cooked meal.



5. Fake it until you make it! I began smiling every morning upon waking, for no other reason but than being alive and thankful. I practiced smiling as I walked into the office and as I thought about it throughout my day and the simple act of smiling made me feel better! It's as if the muscles that I utilize to smile set off a chemical reaction, it's a great feeling! Finally I began focusing on my posture and really walking up proud and straight, shoulders back! Just because I felt down didn't mean I had to slump around reflecting that energy on the outside.

I’ve chosen to focus on a few positive steps to reset my failing motivation. My first step was admitting that I was in a slump . Secondly, I focused on my goals for 2016 and beyond by meditating on my vision board and listening to daily affirmations. As if the universe was confirming my path I listened to Shonda Rhimes on GMA last week speak on how “taking time out to play” got her creative engine humming again. Like Shonda I plan to do just that by intentionally practicing self care in various forms on a regular basis. Also, eating well gives me a sense of power by controlling the things I put into my body. Good food fuels my internal engine and ensures I avoid the mid day slump that comes from eating junk food. Finally, even though I felt out of sorts I chose to put on a happy face and gave myself the "chin up buttercup" before heading out the door. Well, I'm happy to report that things are changing for the better and I didn't have to force the transition.  If your New Years resolutions aren't panning out like you thought they would I challenge you to take these steps to reset your state of mind and get back in the race with me!

What do you do when you need to spark your motivation?

Our birthday escape to the islands

It goes without saying that my husband and I share a deep love for one another but we also have an uncanny connection. I've always felt that connection was due to the fact that our birthdays are only three days apart, and we both fit the definition of our Aquarius birth traits to a tee. For the first time in our marriage my husband and I decided to plan a getaway in the middle of  Aquarius season, aka winter in the Midwest, to celebrate our birthdays. Not only has this vacation, which included a cruise with stops in the Bahamas, been long planned after the rough week we had leading up to it, it was very much needed. The car accident from the prior week and the Blizzard of 2016 threatened to ruin our trip but the universe was on our side and it was all I could ask for and then some.

A perfect day on the beach!

I long for the days when waking up to sunshine is a daily ritual, until then take me to the beach! Surround us with good people, food and music and that's a party! We met the most incredible, welcoming individuals from all walks of life. Both Allan and I agree that this tropical escape tops the charts as one of our very best vacations to date.

 So I thought I'd share just a few pictures of us soaking up the sun and embracing the moments that made this vacay so memorable.
For me the sun is like an earthly power cord that charges me and the energy of the ocean is undeniable. I feel so alive when I'm surrounded by the sun and ocean, it's a special kind of energy.


 On the first day at sea we woke to a beautiful sight, the rising of the sun. On of earths most precious gifts rising to greatness with the ocean as it's canvas, beautiful! It was even more captivating in person.

Arriving in Nassau, upon exiting the ship, they have all these photo ops that are kinda cheesy, yet irresistible. So like obedient suckers tourist, we found ourselves to be so captivating in these pictures that we purchased more than a few!

 

 

 Unfortunately the bulk of our pictures feature good times with our new found friends or Allan and I fully embracing the beach life. Knowing that we had a limited amount of time to soak in the sun we pretty much lived in swimsuits and this is exactly the life I'm manifesting for our future. Flip flops in January is my idea of living!

It's safe to safe I'm fully embracing this moment...

Unlike myself my husband wasn't a very cooperative model. This is the best shot I managed of him exiting the water. Funny thing is, it's totally him, I love this shot!

We did manage a few pictures that were fully clothed but I choose to focus on these few shots plus a few more that make me smile. This was a great vacation! Next stop, France and Copenhagen in May, I've got a hot and ready passport that's ready for some stamps!

Vacation hair: I love crochet braids

Let me count the ways that I love crochet braids as one of my top protective styles. My top reasons for selecting crochet are cost, convenience, versatility and take down ease. Also I can access my scalp, which is a must for me.

If you've read my previous post you already know that a fender bender left me with a broken wrist. With a long planned vacation right around the corner I needed a style that was versatile and relatively low maintenance. Enter, my beloved crochet braids! After booking an appointment I searched the web for the look I was going for and fell in love with the wave pattern of Freetress Deep Twist hair. Since crochet hair is more often than not synthetic I purchased six packs at $5.99 a pack at the local beauty supply store. I did have to go to two stores because this particular hair is in high demand. I was prepared to pay at least $75 for the install but surprisingly my braider Precious Yisreal, Designed and Divine on Facebook, was running a $40 special for basic crochet braids. How sweet is that? Girl, don't threaten me with a good time!!! She has been braiding both myself and my son, who's hair length rivals mine, for the past few years now.

Braid pattern prior to install

I think it's important to mention that prior to installing any protective style that I plan on rocking for awhile I always give my hair some special treatment prior to the install. Taking care of the hair underneath your weave is mandatory in my book. I began by pre-pooing with Motions Enhance and Define Pre Wash Detangling Butter and leaving that in for a half hour under my Hot Head heated cap. I then proceeded to wash my hair with Cantu Sulfate Free Cleansing Shampoo. My husband was my shampooer, rinser and product applicator due to my wrist, all I have to say about that one is I now know how our dog feels, poor thing. My final step was applying Aphogee Keratin 2 Minute Reconstructor, for a dose of protein which strengthens the hair followed by ORS Hair Mayonnaise for thirty more minutes under my Hot Head. Ladies, I think I'm in love with ORS Hair Mayo...OMG!! It may have also been the combination of products but why did I wait so long to try this conditioner? My hair was easy to detangle and very moisturized. After a comical detangling session with me and my husband, we managed two braids and I let it air dry overnight for my next day appointment.

There's one more key step to this process. Since crochet braid hair is synthetic it makes me itch terribly. Also, you must keep in mind weave is dirty and it will be in direct contact with your body. I soaked my synthetic weave by keeping the bundles in tact (or keeping them secured with the rubber band) as they come out the package in a mixture of water and apple cider vinegar for one hour. After soaking I rinsed the hair, used paper towels to squeeze it dry and hung the hair to air dry overnight, piece of cake and no chance of dirty, itchy hair

The install began about 10am the following day and was complete about 1:30pm. Due to the length of my natural hair my stylist braided it in back and "crocheted" the loose ends into place as you can somewhat see in the above picture. I did have a rather thick braid in back but there is no chance of that showing through this incredibly thick hair. The install was over in no time, quick, easy and plenty of packing time to spare! Because we were going on vacation I chose a longer style, therefore my stylist didn't cut the hair prior to the install. Let me tell you this hair was loooong! To be exact 22 inches of full, wavy, waist length hair. It overpowered me and my barely 5'4 frame so despite my promise to my stylist not to cut it for a few days I went home and did just that, with plenty of hair to spare. Without crying too much about my wrist all I can say is it was quite sore after this trimming session, this hair was a workout! Pass the paid meds please!

Finally, having exhausted all the energy I could on getting my hair into shape I ended up heading to a

TL- prior to trimming/thinning and pics of the end result

drop in salon after arriving in Florida where a fabulous young lady by the name of Dee thinned my bulky synthetic hair and cut it into shape for $17.00. Typically I'm able to do this myself but it proved to be too much while wearing a cast. I just loved Ms. Dee's southern charm and wit so much that I offered her a ten dollar tip and a hug for being a huge lifesaver in decreasing the volume of my huge hair.

It's been a full week and a half and the hair still looks great despite swimming and plenty of time in the ocean. To care for my hair underneath I use a spray bottle filled with water and shampoo to wash my scalp, rinse well and remove shed hair after swimming. Also I apply oil directly to my scalp every other day. In the evening I again perform a ritual of removing shed hair, pull the hair back with a satin pony tail holder and stuff it under a satin cap for bed. In my opinion, crochet braids have a shelf life of about three to four weeks before it starts looking a bit worn. Luckily they're also easy to remove. If you haven't heard by now protective styles are the way to go for hair growth and I see another install in the near future for me.



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Pre-vacation testimony

1st workout on vacation

My husband and I are less than an hour away from stepping onto our long anticipated birthday cruise. I plan to completely unplug, but first I wanted to share with you  my testimony that I posted to Facebook just two days ago. It's been a trying week but my faith and power has been restored.

 "Have you ever had a divine tap on the shoulder?  It's been a rough week, a totalled car, broken wrist, injured my rotator cuff, flight out of D.C. was a no-go and the list goes on.

I could continue but the bulk of my frustration came from the conflict between my stubborn, independent nature and not wanting to request assistance as well as my inability to get a good workout. To make a long story short I'm sulking, I was in pain because in my opinion my husband didn't notice I needed help soon enough (being a brat) and I was too prideful to ask, I was being a 1st class witch on a broom. Then as we flew into  Chicago I looked out my window at an image only God's paint brush could create. The soft rays of sun peaked through the clouds and seemed to collide with the frigid waters of Lake Michigan and the city shore. I got that tingle that overcomes you when you're excited for the Lord, my eyes filled with tears..

I'm a happy gal again!

How dare me make a bad week a bad life. How dare I treat this injury like a life sentence. How dare I allow myself to be pitiful instead of powerful! God is good and His timing is always right. Now we're off to celebrate our birthdays and I'm in the state of mind I should've chosen before we departed" #butGod

I really had to choose to take my power back and I got my first explosive workout on our first day of vacation, which may I add we got an extra day due to rerouting our flight layover from D.C. (which was shut down due to the blizzard) to Chicago, a blessing in itself! I was measuring everything that went wrong and nothing that was right. We escaped a terrible accident that could have taken our lives, the car is replaceable and we are headed to an island vacation!  I chose my attitude and it has made a mighty differance! Have a wonderful week my beauties!

Brown girls guide to sunless tanning....

This maybe my most difficult blog entry to type to date, allow me to explain. I'm writing with limited capabilities having suffered a broken wrist from a fender bender last weekend. Between this bulky cast, pain meds and an injured rotator cuff I've been out of commission a few days. So please forgive me for the limited post in the coming weeks while I'm on the mend.

Moving on to todays topic, sunless tanning brown girl style! My hubby and I are one day away from a long planned birthday beach vacation and other than researching ways to waterproof my cast I'm also getting a head start on my tan. Yes I'm one of the sista's that adores the glow! To be honest, being that I'm already brown I was hesitant to admit to "tanning" but it is what it is, I have a great appreciation for dark skin to the point of getting creative to achieve my summer time glow in the off seasons. Having darker skin allows me to cut down on the amount of make-up I apply, after all who wants to worry about perfect application while on vacay?  Glowing dark skin makes me feel better in less clothes and most importantly darker skin minimizes the appearance of cellulite and stretch marks. To compare the final effect of my sunless tan here are two pictures of me, both taken outside, one with my normal Midwest winter skin tone and one taken on our first day of arrival in Miami last year. Now keep in mind when viewing these side by side pics that I go a bit light in the application of sunless tanner on my face as opposed to my body and legs, which are a few subtle shades darker.

 

My Miami "sunless" kissed skin vs my normal winter skin tone

I have two products that I reach for that guarantee great results with no streaks and provide me the look of dark sun kissed skin. I begin this process about five to seven days before we are scheduled to depart for a beach vacation. First, I begin with a good exfoliation with Tree Hut Shea Sugar Coconut Lime Body Scrub, exfoliation allows for a good, streak free application and this stuff smells delish! Once I'm freshly showered and dry I apply a thick layer of Banana Boat Self Tanning Lotion in Deep Dark Color. I avoid my elbows, knees and ankles as instructed and wash my hands after applying. I like to apply the Banana Boat lotion about two to three days before I move on to phase two of my two step process.



The second phase of my transition comes in the form of an at home spray tan by PHD Skincare. The PHD Body Mist in Dark is just amazing, I love this product! I happened upon it on HSN one evening, after viewing the live demonstration on air I had to get my hands on it! I purchased two bottles prior to our anniversary vacation last year. I sprayed myself and my sister with excellent results. The only mishap I did experience with this product is the evening I tried to apply it directly after a shower on dried, dewy skin which I later learned was a spray tan don't. Be forewarned that showering and applying this product before your completely dry (I'd wait and hour or so) will simply cause the spray to run down your body in a puddle of brown droplets. I apply PHD evenly on dry skin with the applicator aimed about 10 inches from my body. Once applied you cannot bathe for 6 to 8 hours and of course no clothes until you're completely dry. The appearance of darker skin is instantaneous and it deepens as the color sets. I'll continue applying one layer each evening for three nights prior to our departure. Now if you read the reviews on HSN they're not so great, all I can say is those ladies may have aimed the spray bottle too close to their bodies or they made the aforementioned post shower error, for me it works like a charm!

I've found that the combination of these two products not only has incredible staying power but also gives me the beach body confidence that tanned or darker skinned offers. All my mommy marks and womanly lumps seem to be a lot less noticeable with a deep dark skin tone. To be honest, I wish I was consistent enough to maintain my fake and bake all year long but I reserve that level of commitment to my healthy lifestyle. I really hope someone benefits from my fool proof steps to great summer skin at anytime of the year. The countdown to sun, sand and mojitos is just days away and this gal is ready to go, glow an all!

Combat the winter hair blues with the baggy method

Long time no hair post! 2016 not only marks the beginning of what is bound to be a fabulous New Year but it also marks the end of the thirty days of protective style challenge! Let me be the first to say that not only did I successfully protective style the entire thirty-one days of December but I also held firm to the challenges by taking my vitamins and applying my castor oil faithfully! I've achieved an evident increase in thickness and so far I'm pleased to see that I am finally getting beyond my set back. If you weren't able to complete all the #YGG challenge steps please add them into your regimen, I'm getting some great feedback from those who are staying true to course. Nourishing healthy hair is much like fitness, don't be disappointed by the work you didn't do, small steps taken daily can lead to big results.

If you haven't been following the challenge or you've just tuned in you can read more about the details of the You Grow Girl hair growth challenge here. Now onto the good stuff, if your living in the Midwest like myself then winter just officially hit, aren't we lucky? I literally had on sandals one day this past December! In Ohio!! Okay enough of that excitement that's far from the point I'm trying to make. In regards to black hair, which is dry by nature, the onslaught of winter is particularly hard on our strands. During the winter months I step up my hair care by moisturizing and sealing, protective styling to spare my ends from the harsh elements and I also increase my moisturizing deep conditioning and steaming routine. There's one more method that I want to introduce to you to promote moisture during these dry winter months and its called the baggy method. Not only would I like for you to try and implement it into your hair care routine, it's also the You Grow Girl mini challenge for the next two weeks!

The baggy method is a technique used to lock in moisture. It begins by applying moisture to your hair then utilizing a plastic baggy, saran wrap, Ziploc bag or processing cap to lock in the moisture. The application of moisture could be a light spritz of water, leave-in conditioner or a drop of conditioner. Once you've applied your moisture you have two options, you can choose to baggy your entire head or focus solely on those precious ends. Whatever option you choose, baggy your ends or entire head for two to four hours max. Baggying any longer than that is not beneficial to your hair, so use this method in moderation. I personally prefer to focus on my ends because I sweat profusely in my scalp. Doing this a few hours, in the evening about two nights a week and that's plenty for me to get a boost in moisture. I do this by applying a light amount of my favorite leave in conditioner to my ends, wrapping them with saran wrap or a small plastic bag and using an ouchless hair band to secure the plastic wrap in place. Practicing this two to three times a week really promotes moisture especially in the dry winter months. Your hair will emerge softer, also the moisture combined with your body heat, which is activated by the baggy, really promotes a dewy environment for growth. Finally, I typically utilize this method in the evening because your strands will be slightly damp and we don't want to expose your hair to the cool air.

Now allow me to reiterate that you should NOT baggy your ends or head and leave that in for a prolonged period of time, this method is to be used in small increments, not days on end! In fact, I once thought I was a pretty wise gal and I moisturized the length of my hair, wrapped it securely into a small bun, covered it in plastic and applied a phony pony on top of my little bun. I maintained this style for about a weeks time. Let me tell you,  in my case the results were disastrous, my hair smelled bad and the texture was terrible. My hair wasn't happy at all with my little experiment, so trust me just don't even go there.

For this mini challenge the goal is to moisturize and baggy your hair, two to four hours, two or three times a week for the next two weeks. Perhaps you want to alternate between your entire head and just your ends to test which method you prefer. While your experimenting take note of how your hair feels after the bag is removed. Is it softer with notable moisture? If so, good that's what we're shooting for with this challenge. We've got less than three weeks remaining in the #YGG growth challenge, increase your baggying and step up your growth!

Are you up for the challenge?

Before and during: My weight loss story...

Last week I was excited to share two weight loss transformations of real women that I also consider friends, Natashia and Blaire. As the woman behind Braidouts & Barbells it didn't go unnoticed by myself that while I've achieved some degree of weight loss success, I'm still not what I'd consider and "after". With that said I'd like to take you behind the highs and lows of my before and during weight loss journey.

Now don't get me wrong, I've developed the mindset that healthy choices and fitness are no longer choices that I will exert in intervals as the need to lose weight arises. At this point in my life moving and challenging my body in new ways is a must and honestly fast food, fried food and bread don't come close to satisfying me like a delicious meal made with a variety of healthy combinations of food. I still love donuts and pizza, they're just not high on my list these days. With all that said I've got to be honest to you my readers in saying that I chose to showcase before and after's to kick off the New Year and frankly I don't consider myself ready to make the declaration of "after" because I've still got work to do!

209lbs to 181lbs

After the birth of my children, in my early twenties, I can clearly remember happening across "The Firm: Aerobics with Weights". It was a steep purchase for me at the time for an exercise video but I made the investment having gained over seventy pounds with both my children. Everyday after work I'd commit to an hour of the Firm and the weight dropped- easily! I never counted calories or adjusted the way I ate, I simply committed to one hour a day five days a week and voila! The fat was gone in no time! Fast forward to age forty-two, I've been working out consistently five to six days a week, logging my calories on My Fitness pal and really altering my way of life. I socialize a lot less and exercise a lot more, despite that from the beginning of my "official" journey last February to now I've lost close to 30lbs with my highest weight being 209lbs standing at 5'4.

Weight loss over forty has not been easy, but I won't let it be an excuse either. I've always loved my curves but it seems I may have been so comfortable with them that I didn't realize when my weight became out of control until I began to loathe the sight of myself in pictures, particularly on Facebook! I started purchasing Spanx and body contouring undergarments to hide the bulk, and I can remember going out with my husband feeling ashamed, my confidence had dwindled! My husband and I were enjoying life and once we started dating it's more than fair to say that our football parties, outings and dinner dates caught up to me fast. I also realized how much I loved food, I was obsessed with cooking and eating good food, I loved experimenting with new recipes, cakes and pies and my waist (which was always tiny in comparison to my hips) expanded greatly. I begin picking up the healthy habits I maintained before I met my husband like going to the gym and eating "better". After about a year into my weight loss I realized I had become one of those people that always talked about losing weight and working out but failed to actually drop any pounds. Then I got serious, I had to get below 200lbs, that was my first mission.

Myrtle Beach 2012 vs summer 2015

If you've ready my post "How my fitness journey manifested..literally" then you know how important visual reminders were in my journey to weight loss. The icing on the cake was the unexpected loss of my father, who was always a beacon of health and physical fitness along with the fact that so many of my now forty and over friends were getting health diagnosis that could be prevented based on changes in our lifestyle. I realized that myself, my family and my friends were all blessed with perfectly functioning bodies and our choices alone were the reasons that we fell ill, again I had to change. I had to change because I wanted to be on the beach with my husband in something other than a muu muu, I wanted my confidence back and above all I had to change for myself.

I begin logging my calories faithfully on My Fitness Pal as well as planning and preparing my meals for the week. As I sought out healthy meals I realized that my version of healthy eating wasn't cutting it. In the past I added a lot of fat in the form of cheese and butters to my food and I thought Subway was the equivalent of clean eating!  I begin experimenting with recipes using cauliflower and a wide array of vegetables. The more I applied my cooking skills to healthy food not only did the scale begin to go down but my family enjoyed my healthy alternatives to high fat foods like oven fried chicken and cauliflower mashed potatoes.

In regards to fitness I tracked each workout on my Polar Heart rate monitor which I love, it keeps me honest in tracking the calories I burn working out. In addition, I performed a combination of exercises including weight training, zumba, stationary equipment and classes. I'll be the first to admit that I have no loyalty to any particular type of exercise, I crave variety! In my opinion, the most important thing is moving your body daily. I committed to that by getting in at least ten minutes of fitness per day, reserving my ten minute commitment for days when I had no desire to workout.

February 2015 to July 2015 (smallest bikini I've owned)!

I've had road blocks and if I'm honest most of them are due to the fact that I didn't want my weight loss endeavors to completely stop me from living life. I still workout when we go on vacation, but I indulge in food and cocktails as well. Knowing that a single cocktail could equal more than half of my daily calorie intake totally accounts for some of the frustration I've experienced with weight loss because I still enjoy an occasional drink or three with the hubs at home and while on vacation!  That has got to be limited to special occasions if I'm serious about weight loss. In comparison to my twenties you can clearly see that weight loss over 40 is quite different than my hour a day commitment from years past. I'm more committed than ever to get into a healthy range for my height, which for me is below 170lbs. As I make that commitment I'm fully aware that I'm going to have to be very disciplined in between two upcoming vacations. My husband and I have planned a vacation to the Bahamas in January to celebrate our birthdays and in May we will travel to France and Copenhagen. Knowing that I like to "indulge" means I'm going to have to stick to my guns, eat well and continuing moving in order to drop another twenty pounds and become the coveted "after". My mottos is "self control is like a muscle, the more you use it the stronger it gets". So I'm going to have to take a mighty dose of my own medicine to continuing seeing results and the way I see it, I'm worth it!

Please join me on my way down the scale, weight loss is better with friends!

Ready, Set, Lose Weight Loss Edition: Easy, Meal Prep Ideas

Can we get a show of hands of all the folks that slacked in one area or the other during the holidays? Please, don't leave me hanging! I'll be the first to admit that in the area of meal prepping and over indulging in sweets, I dropped the ball big time. Luckily I maintained my workouts. I faced the music on New Years day by stepping on the scale only to find that I neither gained or lost during the month of December. That's a win in my book!

I'm happy to say that I'm back on the meal prepping band wagon and not only does it save my pocketbook by avoiding pricey cafeteria food, it also saves me the temptation of making a bad choice. Here are a couple easy meal options to leave you full and satisfied.

Breakfast smoothie

Easy, filling and full of fruit, veggies & fiber!

The sky is the limit on making smoothies simple and tasty. I often reach for frozen fruit and veggies to make my smoothie because they're affordable and won't go to waste. This week I chose and assortment of frozen fruits including blueberries, strawberries and mango. I added half a sliced banana and a handful of baby spinach. Because chia seeds provide a good amount of fiber and help to fill your stomach I also added half tablespoon and two tablespoons of PB2 Powdered Peanut Butter, I love this stuff. I keep my smoothies in mason jars in the fridge for easy access and when I'm ready I add in a cup of Light Almond Milk and crushed ice. I pour the ingredients in my Bullet and have my breakfast ready it about 20 seconds flat! Lately I've been experimenting by adding cinnamon, nutmeg, vanilla or even powdered coco to my smoothie combinations and I have yet to be disappointed in the taste! Not only are smoothies very filling, I also satisfy my sweet tooth!


Cauliflower Fried Rice with Chicken

I'm big on carbs and they are definitely my weakness. Learning to cook cauliflower that can pass for potatoes, pizza and rice has been a lifesaver for this carb craving Midwest gal. I've read a ton of different versions on making cauliflower fried rice and here's mine. I'm not one to go by exact measurements on this particular recipe and I've also been very pleased with the results by adding a variety of different veggies including zucchini and also with substituting the chicken for shrimp.

Here's what you'll need:

I may have overloaded on the protein but it's tasty!

1 head of cauliflower
1/2 cup shredded carrots
three green onions diced
small onion diced
2 eggs, beaten
Soy sauce or Low sodium soy sauce
1 pound boneless skinless chicken tenders cubed
Lemon juice
Tablespoon of sesame or light olive oil
Salt & pepper to taste

I begin by cutting my head of cauliflower into smaller sections and chopping it finely in my Ninja blender because I don't have a food processor. Once complete I put the cauliflower in a microwave proof bowl and nuke it for about four to five minutes. While that's cooking I heat my skillet, add the oil and begin cooking the chicken which I always lightly season with garlic salt, light salt and pepper. Once the chicken is lightly cooked on both sides I drizzle lightly with lemon juice and then pour in enough soy sauce to cover the chicken and allow it to cook down, stirring lightly until the chicken is fully cooked; about three to four minutes.

I set my chicken aside in a bowl and proceed to cook the two eggs which I scramble hard in a lightly greased non stick pan and dump into the same bowl with my chicken. After that I pour in the veggies, saving the cauliflower for last. Based on my observation cooking all the fixings together or adding the cauliflower too soon can make it mushy and we don't want that. So I cook my veggies of choice, lightly season them and once they're tender I add the cauliflower. Again, I pour in a bit of soy sauce to the veggie cauliflower mix and stir lightly for about two to three minutes. Add the chicken and egg mixture and give the combination of ingredients a good stir. Finally, I may or may not add additional soy sauce, salt and pepper and season to my liking.  Once the mixture is combined top with green onions and enjoy!

I find both these choices easy to make and versatile enough to toss in several combinations of ingredients. A delicious smoothie can serve as a filling breakfast or a meal replacement and your fried rice can be an easy lunch or dinner option. Prepping your meals takes the guess work out of making a healthy eating choice. That's important to me and a key ingredient in my weight loss success. Tune in tomorrow for another edition of this weeks Ready, Set, Lose Week of Weight Loss inspiration!

Plan, Prepare and Execute your way to weigh loss!

Ready, Set, Lose!! Weight Loss Edition: Spotlight on Blaire

Today's spotlight on weight loss is shined on my friend Blaire. Let me begin with a true confession, Blaire was actually my neighbor in cubicle land for about two years. I was blessed to see her progress through her pregnancy, her sister's wedding and also through some of her amazing weight loss milestones before she left the company. In fact, we were both trying to lose weight at the same time but she ran circles around me and here's why: Blaire is one of the most regimented and disciplined eaters I know. Once she decided to lose weight, she was a calorie counting machine!

  I didn't get my eating under control until last year but having been Blaire's co-worker and friend on My Fitness Pal, I've observed the amount of focus she put into her meals, planning before she went out to eat and staying true to her calorie count, even before she began adding fitness into her weight loss routine. Also, she managed to jump back on the weight loss train after her pregnancy with her second child!

Blaire is amazing and so are her results, take it away Blaire!

1.       Can you tell us a little about your history with fitness, food and body weight/image?

 I have always struggled with my weight my entire life. I was always taller and bigger than the other girls and that really bothered me. I ate my feelings. If I was happy, I ate. If I was sad, I ate. If I was angry, I ate. I turned to food to fill a void or to illicit a new feeling. I would lose weight and gain it back due to not making a full lifestyle change.

 

 

2.       What made you decide to commit to weight loss? Was there a defining moment?

After I had my first child I was the heaviest I had ever been. I’m 5’9 and weighed 297 lbs. I was tired all the time, out of breath all the time, and just overall felt miserable. I knew something HAD TO CHANGE. I was breast feeding so I began to eat healthier for my child, not even so much myself. One day I just snapped. I saw pictures of myself at my sister’s wedding.  I was embarrassed of what I had become. A friend had told me about the MyFitnessPal app and I started to religiously use it.

 

 

3.       How did your eating habits change based on your decision to lose weight? 

 Once I started logging all the food I ate into the MyFitnessPal app it finally hit me…… The actual number of calories I was overeating a day and what it would take to burn off excess calories. It all began to click. The app gave me a clear cut way to be held accountable and manage my food intake.

 

 

 

4.       Did exercise play in role in your weight loss? If so, what types of exercise and how often?

Along with logging all my food into the app I started to go for small walks. Short distance walks turned into 5 minutes on an elliptical. 5 minutes turned into 20 minutes. Soon 20 minutes turned into 45 minutes and I was hooked. I rapidly started to lose weight and that felt AMAZING! I slowly gained confidence, energy, and most of all will power. My exercise routines continued to build and I started to add weights to my cardio routines.

 

 

5.       How do you stay motivated?

It’s an everyday struggle. Even though I have lost 130 lbs I am STILL a food addict. It’s very easy to slip, to be tired, for holidays and others to discourage you. I just try to constantly focus on how good I feel. How strong I am, what I have overcome. I  remember the times I felt so bad, felt ugly, felt ashamed, and I never want that for myself or for my children ever again.

 

  
6.       Are there any apps or tools that you utilized during your weight loss journey?

MyFitnessPal.com

 

 

7.       If you could only give our readers your top three tips for weight loss, what would they be?

 #1. LOG EVERYTHING YOU EAT BEFORE YOU EAT IT!   #2. Do not eat back all the calories you burn exercising.  #3. Never let more than 3 days go by without returning to your routine – EVER!

I don't know about you but I love Blaire's honesty. Her story speaks to the insecurity's we all feel from time to time and also the physical burden of carrying extra pounds. My biggest takeaway from reading her story is logging the calories before you eat, wow that takes will power! Seeing her progress has been an inspiration to me. I often refer to this awesome mom as "B" as in "Queen B" and I think you'll agree this hot momma is weight loss royalty, way to go B!

Ready, Set...Lose!! Natashia's Weight Loss Success Story....

If you've made the commitment to become a new you in the New Year by losing weight than you're in the right place. Following weight loss success stories provided the extra push I needed to get off the couch on more days than I can count. We all reach low points during our weight loss journey from time to time and during those times I'd go to my favorite weight loss success stories to give me a boost, knowing that "if she can do it, I can do it too".

To begin the first week of 2016 let me introduce you to Natashia, a weight loss ball of fire! Natashia managed to lose weight while juggling a full-time and part-time job, mom duties and her daughters active cheer schedule. Lucky for us she took time out of her busy schedule to answer a few questions about her weight loss success.

1. Can you tell us a little about your history with fitness, food and body weight/image?

In high school I was...petite. I was on dance team, but that was the extent of my "workouts." I got pregnant my senior year of high school and I put on 50lbs, taking me from between 125-130 to 180lbs. After my daughter was born, I lost all but about 20lbs of the weight that I gained during my pregnancy. That left me at about 155lbs. I thought I was big then. But not big enough to do anything about it. 

2. What made you decide to commit to weight loss? Was there a defining moment?

Same bridesmaid dress years later in a smaller frame!

Since having my daughter, I've never been comfortable with my appearance. It was never because of how anyone treated me though. I don't think anyone ever..."noticed" how big I had gotten. But I did, and I hated it. By the time my daughter was...6 or 7, I was sitting at about 197lbs, and I was asked to be in a wedding. So I decided to get in the gym to try to shed some pounds. I worked out with a trainer twice a week and took hip hop/Zumba cardio classes every now and then. The wedding came and went, I never lost a pound, and I wasn't getting stronger either. I couldn't understand it! If I knew then what I know now, I know I'd have been more successful.

3. How did your eating habits change based on your decision to lose weight? Also can you give us a peek inside a typical day (or week) of healthy eating?

The first two changes I made were to stop drinking soda and stay away from fried food. Harder than it sounds considering I LIVED on Mountain Dew. LOL But it helped! A typical day? Well...my habits aren't where I'd LIKE them to be (I SUCK at weekly meal prep), but I just try to make overall healthier choices. The number one choice being portion control. Regardless of what I'm eating, I stop when I'm full. For example, I LOVE pizza! I don't care what is going on, even if I just ate a SUPER healthy and satisfying meal, I'm going to eat at least a piece...or 3. But! I don't do it ALL the time, I don't punish myself when I do, and I stop when I start to feel full. I'm human. I'm gonna succumb to my desires every once in a while. And I almost always desire pizza.                                                                                                                          Wait...I'm getting sidetracked...ok, typical day. I try to eat a light, but filling breakfast at least an hour after I'm up and moving. It's not all egg whites and grapefruit either (I HATE grapefruit). But I do love eggs, so a couple eggs, some smoked turkey sausage (my fave!) and maybe a cutie or two is a typical. Aside from the occasional orange juice and Starbucks (because I get a tall latte everyday OMW to work) I drink water ALL day. I have a 20oz cup that I keep at my desk at work and I try to drink at least 4/day during my shift. I definitely don't limit myself to salad every day, but I actually do like salad. So for lunch, a salad with spinach and/or kale, shrimp, red onion, avocado and a light vinaigrette. (I found a sesame ginger one that I'm obsessed with right now). Dinner is usually something simple like grilled chicken with vidalia onion and bean sprouts then topped with siracha (it's literally my go-to dish!)                                                        Snacks are usually things like yogurt with some fruit and/or granola (or chia seeds, which are AWESOME! They don't taste like anything and if you put them in yogurt or on top of a rice cake with some almond butter, banana and honey (another fave), you don't even notice them. When wet, they start to expand which will make you feel full with a small meal!) Cuties, dark chocolate dusted almonds are also good snacks...in between each meal. I try to eat every 2-3 hrs with my last meal no less than an hour before I lay down for bed. And my body is trained to that now, by two to two and a half hours between meals my stomach is rumbling!

4. Did exercise play in role in your weight loss? If so, what types of exercise and how?

You've heard fitness is like 80% diet and 20% exercise (or something along those lines)? Well, it's true and I'm proof! I mentioned before that my first attempt at getting fit was working out with a trainer 2x's/week with some cardio here and there, but no results. Well, I was working out, but I was still a fast food junkie - burgers and fries, ANYTHING fried and eating until it was gone whether I was full or not. Oh, and salt! Lots of salt and soda. This time around, I was better educated (thanks Instagram). So, no soda, no fried foods and I never put salt on my food. I started eating more green veggies and I loves me some smoothies (I follow quite a few "clean eating" pages on IG). To answer the question, yes. Yes, exercise played a role in my weight loss, but it's more about my diet; the food I put in my body. Once I set my mind on eating healthy, I started my workouts. First, I was AAALLL about cardio. I love my hip hop classes! I was taking various cardio classes 5x's/week. Each class was an hour long. And the weight started coming off. But! For me, it was TOO fast. I don't want to be "skinny." Then I remembered that strength training is just as important. Muscle burns fat and all that good stuff, so I slowed way down on the cardio, and started lifting. I lift at least twice a week (Leg day is my favorite!!). And it's helped keep the weight off. I've found a new respect and love for lifting. And I'm stronger. SO much stronger! And believe it or not, it's actually helped my endurance during cardio as well. Lifting...is awesome!!

 5. How do you stay motivated?

Not to be cliché, but my daughter is one of the reasons I started this fitness journey (all three times). Yes, I do it for me, but I want to be able to keep up with my baby, and one day, my grandbabies! Plus, I want her to stay healthy. Start em young! Lead by example! And it's working. My baby encourages me and I can't wait for her to be able to start coming to the gym to work out with me! It's awesome. Another big motivator...RESULTS!!! My results have motivated me beyond measure! It is the healthiest addiction there is! Once I started realizing my strength, and seeing my body slowly start changing and becoming the body I've always wanted, the more I wanted to keep going! I'm more confident, I'm comfortable in my clothes. Even more so, I can wear things I've always WANTED to wear. And the muscles!! I Have muscles!!   In short, aside from my daughter and her future, what keeps me going...is me.

6. Are there any apps or tools that you utilized during your weight loss journey?

Aside from Instagram, not really. I've learned so much from IG it's crazy. At least 75-80% of the people I follow are fitness pages and people who share the same goals and struggles as I do/have. I've learned that's also a good way to stay motivated. Hard to fall off the wagon when you eliminate the temptation. And it's not all "hard bodies." Exercise pages, food pages, "challenge" pages (a couple I've actually tried and loved!). It's very educational if you use it right.

7. If you could only give our readers your top three tips for weight loss, what would they be?

Drink LOTS of water! You'll have more energy, and if you drink enough, it won't take as much to make you feel full during meals.

Eat, but eat clean!! I know it's hard, (especially with all the pizza in the world, LOL) but your body will thank you. Eat for fuel, not for pleasure or fun. There is so much good, clean food out there! You just have to look past the fast food.

Lastly, trust the process! You didn't put the weight ON overnight, don't expect it to fall off overnight. Just keep going even when you feel like giving up. If you fall three times, get up four times. The results will come if you put the work in. Just. Keep. Going.

Well folks the final three words in Tashia's interview say it all for me "just keep going" there will be good days and bad days. Trust the process and stay tuned throughout the weeks to come for more weight loss motivation and inspiration. Above all resolve to be good to yourselves, you deserve it!