Monday, June 1, 2015

THE 2015 - June Smoothie/RAW Food Challenge - June 1 - June 30, 2015 - WEIGHT LOSS JOURNEY

Day #1: My June, 2015 Challenge (June 1 - June 30)

June 1 - June 30 Challenge

Summary: 

Two years ago I embarked on something very similar. I did a 30 day smoothie/raw food challenge to help find the root cause of my migraines, i.e. it's association to what I eat. 

I discovered that food (i.e. processed food had a negative impact on my health and wellness). So I continued juicing consistently for the last two years. On the flip side, the 16lbs that I lost during that challenge of juicing/raw eating, I gained it all back

However, this experience has really taught me what are some of the fundamental keys to success in any aspect of my life. My journey to where I am now had so many challenges, but I am embarking on this 30 day exercise because I am STRONGER, WISER and more equipped than 2 years ago. 

In addition to doing this 30 day challenge I am participating in a 55 day journey where my quest is to drop at least 20 -30 lbs of my body weight. This journey is in conjunction with using the Hi5 Challenge products
There are 10 prices for men and 10 prices for women. The first price is $25K. I am going to do all I can to WIN, because quitting is NOT an option for me and I am ALL in to succeed. 

So stay tune and continue reading daily as I post videos on the smoothies, video blogs, etc. I will pour myself unto this page so you can understand the journey in more details.

Welcome to my blog and let the journey begin. 

Exercise Regimen:
I will be going to the gym at least one day 6 days of the week and doing workout videos at least one a day for 6 days a week. My goal is to run a 5K in 35 minutes by the end of this 55 day journey.
Exercise programs on my List: 
- Couch to 5K
- T25
- Insanity
- Zumba
- Yoga

Eating Regimen: 
My goal is to drink at least three smoothie a day. 

Day #1: June 1st, 2015

Today is June 1, 2014 and I am starting my June challenge which includes:

Logging my food and exercise in: 

Exercise: 
No Exercise 

Smoothie #1: 
Breakfast: Blueberry, Spinach, Hi5 Lean Smoothie
Ingredients: 
1 cup blueberry
1 bunch spinach
1 thumb ginger
1 tsp hemp seed
2 cups water

Snack #1: 1 100 calorie Pack Almond

Lunch: Swiss Chard, Sunflower Seed Butter
7 leaves swiss chard
1 cup pineapple
1 cup Strawberry
1 tbsp flax seed
1 tbsp Sunflower Seed butter
2 cups water

Snack #2: 1 cup lemon zest tea

Dinner: Peanut Butter, Hi5 Lean Smoothie
2 tbsp Peanut Butter
1.5 cups Almond Milk
1 cup ice

Hiccup: I came home and was VERY hungry with a migraine from today. I felt like I was really detoxing because I was not eating any meat or carbs.  I had the Peanut Butter smoothie, but my stomach was not feeling well. I threw up and got some rest. 

I woke up and had about 30 crix (crackers/saltine) and some black coffee (Montavida) - No Sugar, No Cream/Milk. 

Weight In: 
video

Weight: 185.4lbs
BF: 38.9%
% Water: 44.6%
Muscle Composition: 31.2%



Note: I am not a fitness expert, I am just a person trying to live a healthier life by eating more fruits and vegetables and recording my experience.

I encourage everyone to check your allergies to specific food and consult with your physician before starting any exercise journey. 

Saturday, August 2, 2014

How to lose BELLY FAT

How Does Belly Fat Harm You?

Wow – My belly fat feels like it will NOT disappear regardless of how hard I wish it away. I wish I will wake in the morning and my stomach is flat. Oh how I wish that when I suck in my stomach it will stay flat.

Did you know that belly fat does not lay idle around my waistline; it is an active “organ” in your body that releases substances like hormones and inflammation?!!
But as I said above it is ONLY “a wish.” We have to actually do something about it. How? 

There are three (3) things we can do about it:
Step 1: Make a choice to change it. Choose a program and support system that will assist you in kick starting you on your quest to burn the fat and drop the weight (forever).
Step 2: Make lifestyle change in your eating habits. Remember I didn't say go on a diet, what word derives from diet? “Die.” I don’t want you to “die” because you have chosen to "live your best life" by choosing a program that can assist you burning the fat/losing the weight and keeping it off.
Step 3: Start moving – making gradual steps in the right direction. Start with walking say 1 mile per day, then set a goal to improve the next week to 1.5 and it gets easier with time.
Note: Step 2 & Step 3 MUST be continued for the rest of your "live a better life" journey. 

Risk factors of belly fat


"Abdominal fat is thought to break down easily into fatty acids, which flow directly into the liver and into muscle," says Lewis Kuller, MD, DPH, professor and past chair of epidemiology at the University of Pittsburgh School of Public Health.
So, what really happens when this occurs? Well, you have actually started off a chain reaction of disaster in your body, which includes, increase production of LDL “bad” cholesterol and triglycerides.
What are triglycerides? These are a type of fat found in your blood
Once this continues and the chain is NOT broken i.e. you don’t choose to “live a better life”; then another link is added to the chain, i.e. your insulin can become less effective in controlling blood sugar, and results in you becoming insulin resistance. Oh, it continues, and NOW your blood sugars get out of balance. But it does not stop there either!!!! Fats and clots get into the bloodstream, and that sets the stage for diabetes, heart disease and more.
By now you get the point. However, I don’t want you to JUST get the point or get scared; I want you to “STOP - TAKE ACTION”.
It will be unfair if I don’t arm you with all the dangers that lurk with having belly fat.
Are you ready? OK – Research has shown that abdominal fat triggers a change in angiotensin, thus increasing the risk of high blood pressure, stroke, and heart disease.
What is angiotensin? A hormone that controls blood vessel constriction
To summarize I will say the combination of the risk factors above from having high levels of belly fat, has a direct impact on your quality of life and mortality.

I AM NO EXCEPTION
This blog stems from my recent journey on my quest to “live a better life”. My great success is attributed to following the three steps above and learning that I was a ticking time bomb, waiting to explode – in a very bad way.  

My passion for life and my deep-seated desire to help others have compelled me to share my transition photos and show you how you can do the same.

   
             


I know there is someone right NOW who is reading this blog and has been wishing or praying or even trying to lose your belly fat by trying everything. Also, I know this is probably NOT the first time you reading/hearing of the dangers of belly, but this is YOUR TIME to "TAKE ACTION". Take action today before it’s too late.

Thanks you very much from the bottom of my heart for reading this blog. If you have any questions or you are looking for an accountability partner, feel free to email me.

I will also provide you a weekly plan for my phase1 program I completed on July 31, called the "F series". I am going unto phase 2, starting on Sunday August 3, called the "C series". 

Tuesday, February 25, 2014

Moment of Reflection: Gratitude is the new Attitude

Today: Tuesday February 25

Word of the day: "Gratitude is the new attitude"

I am grateful for the body that I have been blessed with. I am responsible for treating my body in the best way possible, but I am guilty of not doing my best always.

However, I am grateful that I still have the chance to make things right and its never too late to make a start.

Today five (5) days before I start the 90 day challenge and I am doing a lot of reflection. I am thinking about the things that I am cutting out of my diet and replacing them with more healthy choices.

This is something about myself; I have not been the fat kid in school or overweight adult until five years ago when I joined "Corporate America" and sit on my "butt" for over 11- 12 hours per day and then do it all over again, day after day. Over the years, I think I gained about 10lbs a year until about one year ago when I decided that I need to kick this weight off.

I did one month of juicing/smoothie and raw food and I dropped about 10 lbs and then dropped another 6 lbs. along the way. However things changed in August when my mom got sick and my focus shifted to her and never changed until about a month or so when I said "enough is enough." Also, the good news is that mom is doing better now and I am ready to pick myself up again.

So I have decided to challenge myself instead of just saying am going to just lose weight. I do better with a routine and accountability is a big thing for me. Therefore, being accountable to you my loyal readers and followers who read this blog is enough motivation for me to succeed. Applause!

I need your support and I am available to offer support to anyone who is interested in joining in on my journey. I want you to remember "The race is not for the swiftest, but for those that endure to the end." (The end is forever). So with that said, clean eating, raw eating, juicing, etc. should be a journey to the end, not just for a little while and stop.

Removing from my diet .....

I must say that I was thinking about the food that I will miss the most, but to be honest I don't have any particular food that I eat every day and if I don't eat it I will "lose my mind."

One good thing I can say about myself is that I am NOT a "carboholic", so I am save by grace, so I will not miss, bread, pasta, potatoes, etc. My main weakness is banana chips and the occasional Popeye's chicken.

My greatest challenge is potion size, so this will be my chance to really take control of this and not overdo during this 90 day challenge.

I think that our differences make us who we are and for that reason I don't believe that "one size" fit all (meaning that the same approach will work for everyone). However, don't hesitate to challenge yourself and learn who you are and educate yourself to create a better YOU!

Thanks for reading and leave comment, suggestions or questions.

Note: I am not a fitness expert; I am just a person trying to live a healthier life by eating more fruits and vegetables and recording my experience.

I encourage everyone to check your allergies to specific food and consult with your physician before starting any exercise journey.


Copyright H.E.R (Healthy Educated Rejuvenated) Coaching Services


Monday, July 1, 2013

Day #30 (FINAL DAY): CHALLENGE #1 COMPLETED!!!

Day # 30 of my 30 day Smoothie & Raw Food Challenge


THE END!!!!!!

Word of the Day: "The race is not for the swift, but for those that endure to the end"  

Day #30 came and I reached the end of the challenge and I have no regret. I learn a lot about what I need to do in order to be successful in losing weight. 

I opt not to weight in or take my measurements because it I had a rocky two weeks and my body had plateau and I was not sure of the reason until I took a closer look at the amount of sugar fruits that I was using in my smoothie and NOT enough green ones. 

Please come back to visit to see weigh in results on Sunday 7/7. Also, see in the upcoming blog the July challenge. 

I am continuing my Insanity workout, I am now in the core cardio and balance phase, the rest week and then resumes with month two of the Insanity 60 day challenge. 

Final Day: June 30th Eating Plan

Exercise:
NO EXERCISE

Food:
Breakfast: Orange, Mango Smoothie
1 orange
1 cup mango
1 tbsp flax seed
1 cup water

Lunch: Salad
2 cups mix salad
1/4 cup avocado
3 slices cucumber
3 florets cauliflower 
1 tsp Caesar dressing ******

Dinner: Fruits & Yogurt
1 chobani yogurt
1 plum
1 pear

Snack #1: 1 Greek activa yogurt

Note: I am not a fitness expert; I am just a person trying to live a healthier life by eating more fruits and vegetables and recording my experience.

I encourage everyone to check your allergies to specific food and consult with your physician before starting any exercise journey.

Copyright H.E.R (Healthy Educated Rejuvenated) Coaching Services

Day #29: It's a Rough Start

Day # 29 of my 30 day Smoothie & Raw Food Challenge


Word of the Day: "The mind is a power thing to waste, but the mind can control your every move"  By ERH

Its day #29 and I am still in a daze about the work I have been putting in, but the results on the scale has not been moving. I know my readers will remind me that the weight lost is the "bonus" but the main reason for embarking on this challenge was designed to kick migraine. I have achieved that with the exception of "menstrual migraine" for which I am still doing research. 

Overall, I have been feeling fantastic and I am living my best life by watching what I put in my mouth and educating myself on portion control and learning food combination and other important nutrition facts. 

I will continue to learn more about nutrition as I design a plan that will work for me and thus give me the opportunity to help others. 

Today is my rest day from Insanity, but I will be doing the fitness test and 

Thank you for taking the time out to read my blog! Come again!!

Exercise:
Week 4
Insanity: No Insanity

Day 1 of Week 5:  "NHS Couch to 5K"
URLhttp://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx

Morning Run





Food:
Breakfast: Kale, Apple, Smoothie
1 cup kale
1/2 green apple
1/4 cup avocado
1/4 cucumber
1 tbsp flaxseed
1 cup water


Lunch: Peanuts and Yogurt
4.5 oz peanuts
1 chobani yogurt

Dinner: Salad & Fruits
2 cups salad mix
1/4 cup avocado
1/4 green apple
1/2 squeeze lime
1/2 tbs avocado oil

Fruits:
1 red plum

Note: I am not a fitness expert; I am just a person trying to live a healthier life by eating more fruits and vegetables and recording my experience.

I encourage everyone to check your allergies to specific food and consult with your physician before starting any exercise journey.

Copyright H.E.R (Healthy Educated Rejuvenated) Coaching Services

Friday, June 28, 2013

Day #28: Emotional & Self Realization Day

Day # 28 of my 30 day Smoothie & Raw Food Challenge


Word of the Day: "Emotions are meant to be shared so others can listen or comfort you, but not battled in and fester" 

Its day #28 and I stepped onto the scale and my weight has not moved. Therefore I have entered a plateau stage. 

I feel like an emotional wretch and wondered if I am feeding my body the correct food and the distribution of any given quantity of food that can hinder my ability to shred the pounds and at the same time feel better about myself. 

I am in the process of researching the following: 
- Did my last 28 days comprise of too much sugary fruits?
- Did I take in too less of calories in a given day compared to what I have been burning up in a day?
-  Am I overexercising on the days when I run for my couch to 5K and at the same time do Insanity?

The reason for my plateau lies in one of the above or in between one of those options and for that reason my strategy for the next month has changed and I am still working on what I should be doing for my eating plan for July.

I must admit, today I drank only one smoothie in the morning and had salad for both lunch and dinner. 

I am not giving up, I am completing the 30 days. 

Thank you for taking the time out to read my blog! Come again!!

Exercise:
Week 4
Insanity: No Insanity

Day 1 of Week 5:  "NHS Couch to 5K"
URLhttp://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx

Morning Run




Food:
Breakfast: Kale, Apple, Smoothie
1 cup kale
1/2 grreen apple
1/4 cup avocado
1/2 cucumber
1 tbsp flaxseed
1 cup water


Lunch: Salad
2 cups lettuce
6 slices tomatoes
1 slice red onion
1 tbsp caesar dressing ******

Dinner: Salad & Fruits
1 cup Lettuce
3 slices cucumber
1 slice tomato
6 slices sweet pepper
1 tsp thousand island ******

Fruits:
2 red plums

Other:
22 cooked mussels *******
Note: I am not a fitness expert; I am just a person trying to live a healthier life by eating more fruits and vegetables and recording my experience.

I encourage everyone to check your allergies to specific food and consult with your physician before starting any exercise journey.

Copyright H.E.R (Healthy Educated Rejuvenated) Coaching Services

Thursday, June 27, 2013

Day #27: Up My Intensity on Insanity

Day # 27 of my 30 day Smoothie & Raw Food Challenge


Word of the Day: "NO pain, NO gain"

It's day #27 and my body hurts more than normal. I am definitely pushing myself much harder now and I am feeling the Insanity workout more and more. However, I think my weight has been at a stand still and I am wondering what may be contributing to the plateau. 

I will be finishing up the last three days with a liver detox on Sunday June 30. 

July will be meatless month and I will be replacing one juice with a meal. 

Also, I will be exploring my options and learning more about Nutrition in the month of July, so stay tune for recipes and information about the food we consume.

Thank you taking the time out to read my blog! Come again!!

Exercise:
Week 4
Insanity: "Pure Cardio"

Food:
Breakfast: Pear, Aloe, Banana Smoothie
1 pear
1/2 banana
1/2 inch raw aloe (without the skin)
1/4 green apple (without the skin)
1/2 lime (squeezed)
1 tbsp coconut oil
1/2 cup almond milk
1/2 cup water

Snack #1:
1 bosc pear

Lunch: Green goodness
1 cup kale
1/2 cucumber
1/2 green apple
1/2 lime (squeezed)
1/2 cup pineapple
1/2 cup avocado
1/2 pear
1.5 cups water

Dinner: Salad
1 cup lettuce
2 fig
1 kiwi
1 slice avocado (1/4 cup avocado)
1 slice onion marine in lemon juice and black pepper
1 sprinkle avocado oil
1 slice green apple diced

Note: I am not a fitness expert; I am just a person trying to live a healthier life by eating more fruits and vegetables and recording my experience.

I encourage everyone to check your allergies to specific food and consult with your physician before starting any exercise journey.

Copyright H.E.R (Healthy Educated Rejuvenated) Coaching Services

Wednesday, June 26, 2013

Day #26: Counting Calories & Upcoming Challenge(s)

Day # 26 of my 30 day Smoothie & Raw Food Challenge


Word of the Day: "Success can be measured in increments, not only by the final result" By ERH

Its day #26 and I am getting closer to the end of the smoothie challenge and I am preparing for another challenge in July.

Tomorrow I will be presenting the first set of menu items for week one of July food challenge.
My new exercise goal is to do intentional exercise and aim at burning 700  - 1000 calories a day for the next five days.
Thank you taking the time out to read my blog! Come again!!

Exercise:
Week 4
Insanity: "Cardio Recovery"



Day 3 of Week 4:  "NHS Couch to 5K"
URLhttp://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx
 WEEK 4 COMPLETED!!!!!

Morning Run: 


 

Food:
Breakfast: Orange, Mango, Ginger Blast
1 orange
1 cup mango
1 banana
2 tbsp grated fresh ginger
1.5 cups water

Lunch: Blueberry Smoothie
1 cup kale
1 cup blueberry
1/2 lime (squeezed)
1/2 cup pineapple
1 tbsp almond butter
1.5 cups water

Snack #1:
4 oz roasted mix nuts (no salt)

After Lunch Intentional Exercise: 


TOTAL CALORIES BURN TODAY (INTENTIONAL EXERCISE):  748 CALORIES

Dinner:Orange, Mango, Banana Smoothie
1 cup mango
1/2 banana
1 orange
1 cup water

Snack #2
1 bosc pear

Note: I am not a fitness expert; I am just a person trying to live a healthier life by eating more fruits and vegetables and recording my experience.

I encourage everyone to check your allergies to specific food and consult with your physician before starting any exercise journey.

Copyright H.E.R (Healthy Educated Rejuvenated) Coaching Services