Tag: Weightloss

Weightloss Journey : 7 Totally Doable Weightloss Tips That Actually Work!

New Year, new me? Nope! Same me, but always pushing for greatness! I know with each January many of us make resolutions or short-term goals and fitness may just be one of them. Guess what? I lost 5 pounds already! Yay me! Of course, it isn’t my ultimate goal, but it is an accomplishment! With baby number three I gained 40 pounds and the weight was so easy to gain yet hard to lose. Here we go, let’s get it!

Eat, Eat, Eat- Often we think we need to diet to lose weight and by dieting we tend to eat less. But instead, we should be thinking quite the opposite. Eating frequent small meals and snacks will keep you on track. Most importantly you should not miss breakfast. I know you’re thinking, duh! But for someone like me, breakfast is not my favorite meal, and I must remind myself to eat it. But breakfast is the most important meal, and should be your heaviest meal.

No Excuses– We all have the same 24 hours each day. Of course, how we spend those hours are all different, but we have to prioritize our time. No matter how busy any of us are, we can always find 20 minutes. I know you are probably thinking finding 20 minutes is not that easy. I know, especially as a mom, but we owe that to ourselves to carve out that time. You can even divide your time, maybe 10 minutes in the morning and 10 minutes in the evening.

Strength Train– Cardio is amazing for weight loss, but strength training is like the older sister who knows better. Strength training is hard on the body and exhausting, and literally tears your muscles apart. BUT it will change your body the most, turning the fat into muscle. Remember it is not about how many pounds the weight that you are using is, but simply the repetition that has the most impact. So, start out light, take it slow but serious, and learn the correct form. I currently own 5lb free hand weights and a 10lb kettlebell and they are getting the job done.

Think Ahead- Like most things in life, you are more successful when you plan ahead. This is important for your fitness journey since we usually make not so good healthy choices at the last minute. Maybe you’re like me and not really into meal prepping for the week, so make more of that healthy dinner and enjoy some for lunch the next day! Also pick a time for working out and stick to it. If we sit around waiting for the moment we “feel like it”, we won’t get it done!

Mirror Mirror, On The Wall– Look at yourself in the mirror everyday and study your entire body. If you study your body, you will begin to see subtle changes that does not reflect on the scale. I lose inches easier than I do pounds, so seeing it in the mirror makes me feel good. But each day I look at my entire body and look at what has changed and what I want to change. Remember we must love ourselves through our whole journey or we will never be happy with ourselves.

Research- Reading is fundamental right? As you continue this journey find what works for you, because what works for you may not work for me. Learn how to exercise different parts of your body. Eat right for your blood type or lifestyle. Keep up with your favorite blogger, author, influencer. Sometimes the best motivation is someone else’s journey.

I'm a strong woman I don't sit around Feeling sorry for myself nor let people mistreat me. I don't respond to people who dedicate to me or try to bring me down.If I fall I will rise up even stronger because iam survivor and not a victim. Iam in control of my life and there is nothing I can't achieve.we all need this Attitude😘❤️ Goodmorning Queensandkings Love fitness tights @lotusleggings @lotusleggings @lotusleggings 👉🏾👉🏾👉🏾SEARCH 👉🏾LOVE FITNESS 👈🏾💕💕Use code CONagawa to get 👉🏾50%OFF,Yes 50 OFF💕💕 Am wearing 4x 📷 @tosinphotography #lotusleggings #lovefitness #workingout #blackandehite #lotuslegs #yogapants #tights #workoutgear #plussizeworkout #exercises #

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Step Away- If this journey was easy, I wouldn’t fall off the train so often, lol. But we must make the conscious decision to step away from the things that are not good for us. Making the decision to step away will make it easier to make the best choices. Surround yourself with people who understand and respect your journey. Step away from the numbers on the scale and focus on the journey itself.

 

The most important thing is to remember to love yourself above all. This journey is not about hating who you are and becoming someone new, but instead loving yourself now! Loving yourself enough to do what is better for your body. Thank you for following my ups and downs with this journey and let’s continue to gain together!

The Fit Phatty

Ja’nay of Mrsphatandnaptural

The Fight of A Fit Phatty

Hey girlies! Its been a while since I’ve chatted with you! I hope all is good these days. For the past year I’ve been 75% serious about living a healthier lifestyle, HA! I say 75% because I will go hard for a few weeks and take an over-extended break. Honestly the exercising isn’t my biggest issue. My problem is……FOOD! I love food; not for nutrition, not to live, but merely the taste lol.The struggle has been real. No I havent lost a significant amount of weight, but I feel

imagebetter and I can see the physical changes! I had two kids 19 months apart, and the last one was via c-section. Already being plus size the struggle has been just that….a STRUGGLE to lose the new belly that became BFF’s with my original belly lol! I loss the first 25 pounds by just simply moving and trying. I’m currently at a plateau, which happens, but I’m dedicated to myself this go around.

 

Here are a few quick tips to make your journey worth it:

*Drink Water:

Water really is the key to weight loss! Shoot for 10 cups a day, then exceed that. Drinking water will have you flushing the pounds away (literally). Water makes your hair grow and skin glow also! So drink, drink, drink!

image*Set Small Goals
There is nothing wrong with having a long term goal, but reaching an immediate goal can also be rewarding with a shot of motivation to tag along! That small goal makes you closer to your goal, and if you exceed your goal, GREAT!

*Be Realistic
Exercise is very important to live this healthy lifestyle, but it is very hard to fit into your life. Most of us (especially moms) do not have the time to sit and relax, so we don’t even want to think about exercise. Really though we must admit a healthy you is an investment. Try to aim for 3 days a week for a minimum of 20-30 minutes. We all can do that!

*Teamwork Makes Dreams Work
Encouragement keeps you going and motivated. Having a partner will keep you on track. Plus friendly competition never hurt anyone ;-). My team loves using Pinterest for fit ideas and food options!

image*Invest In Your Fit Life
I have started this, but I plan on truly dedicating myself to my journey. Purchase workout equipment that you can use anywhere. Buy workout apparel (if you look good, you feel good). Eat better. Just maybe you’ll be more dedicated if you spent money lol!

*Do Not Punish Yourself
Like I said before, I love food lol! Now that I’m adapting a healthier lifestyle I can’t lie I still eat a lot of the foods that I always have, just less and counter it with exercise. But when you fall off, dont stay off! There is always tomorrow. And don’t be brutal in your next exercise routine. This journey is about a new life to live and love; not a punishment for being you!

Remember to be encouraged, not discouraged, it always gets easier! If you take a few steps imageback and gain some weight back just keep going (that’s usually my wake up call lol). If you plateau, switch it up. Keep your workouts fresh so you don’t bore easily. Don’t let the scale make you or break you! Those numbers don’t matter! You’re beautiful NO MATTER WHAT!!( I don’t follow the scale, because I don’t drop pounds as easy as I do inches). Check us out on Facebook, Instagram, and Pinterest! And checkout our Amazon store for your phatty needs!

Muah Phatty,
Ja’nay of Mrsphatandnaptural

Yup, It’s 2015 New Year! New You?

Hey now, we are here 2015! This is your year! New year new you! Your year of abundance, weight loss, healthy living, long hair, and all things great! That’s what we all say right? Name it and claim it, speak it imageinto existence, ask, believe, receive. Yup, it’s like a new year mantra. We’ve all done it, so much so that there is a new trend towards not making any resolutions or declaration for the new year. Me personally, I love a fresh start, so I believe whole heartedly in New Year resolutions.
You remember when you were kids playing a game with your friends and you messed up? We use to yell “do over”! Well that’s the way I look at the new year. It’s your chance to start over.

Over the holiday break I have been bing listening to Myleik Teele podcasts so I am really amped about the possibilities of the new year. One of the podcast was about failing forward. She talked about that special feeling of seeing some pick up the pieces and start again even after numerous stumbled. I truly embrace the P.U.S.H philosophy. Proceed Until Something Happens.

How about this, new year new thinking! You have to PUSH to get progress. Even if 2014 was the worst year imageyou’ve ever had, this is you chance to be renewed and start over. Lord knows we’ve all had some not so stellar years, but that doesn’t mean it has to stay that way. We all have a desire to do better. Some want to look better, some want to feel better, some want to act better, some want to just live a better life altogether. In order to do better in any aspect of your life, you have to change your thinking.

You’ve probably heard this before, but Habakkuk chapter 2 tells us to write the vision and make it plain. This brings me to my tools for change in 2015. The board, the plan, and the program.

imageThe Board is the Vision Board. I am a list maker usually, but this year I went out of the norm and did a digital vision board for Mrsphatandnaptural.com. Some call it a Dream Board, what ever you call it, just do it. By creating a Vision Board it allows you to imagine the possibilities of achieving new goals. For me it is also a visual reminder of what habits I need to develop that will help me get to my desired position. When doing your board use pictures, words, phrases that represent your vision for 2015. The benefit of doing it digitally is, I have put it on my computer, tablet and phone as a screen saver and or wallpaper so I can see it often. You can use Pic-monkey, Pinterest , or any picture joiner or collage app. When you create your vision you should use at least one vision of the biggest dream you can imagine for yourself. Why not dream the big dream? Jim Carey wrote him self a 1 million dollar check at one of the lowest points in his career. Back then, it was this impossible vision, but as we know, today he can write quit a few million dollar checks. This time they can be cashed though, lol. Now don’t be fooled. This is not some magic trick, it’s part of the process of changing your thinking! Here is our vision board for 2015.

One of the most common goals among naturals is to grow longer healthier hair. imageIf this is one of your 2015 goals why not join one of those healthy hair challenges to make it fun? So here’s the plan. You can try the Protective Style Challenge, The Castor Oil Challenge, or the No Heat Challenge. I always see them on Instagram and Facebook. They usually last for about 90 days. If you follow the hashtags you can get tips on what others in the challenge are doing and how it’s working for them. Try using #protectivestylechallenge #castoroilchallenge and or #noheatchallenge, to get the rules and parameters to do the challenge. Don’t forget to post your progress and include the hashtag!

Throughout the years I’ve always started a diet/workout routine and eventually (a week or two later lol) I imagewould fall off. Honestly my mind set would be “I might be big, but at least I’m fly.” These days I’ve realized that exercising and eating right is actually treating myself. I’ve come to realize that this is a lifestyle. It’s not a diet or a lose weight routine, it is your everyday life. Good eating and exercising is great for your hair and skin. We find many reasons to not exercise, but we need to find reasons to start! How about good health, weight goals, great skin, etc.

So here’s the program. Even if you’re not looking to lose weight, exercise is good for the heart and maintaining your luscious figure! I know, one big reason we don’t, is trying to fit the gym into our lives. But you can get right in your bedroom. We’ve compiled a list of effective tips you can do right at home for 30-40 minutes of your time. Throughout my time of researching how to change my lifestyle I discovered that you must break your workout down to be more effective, and target an area of concern and incorporate that into each combo. For me, my target area is my stomach. So whether I am doing arm day or leg day I still will do an exercise that is for my stomach. Now you have to find exercises that you are comfortable doing at home and that you can do with little to no equipment. Then break your exercise routine downs.

Arm Day                             Leg Day                   Stomach Day               Combo Day
Prayer Lifts                       Squats                      Squats                             Squats
Half Arm Circles           Sumo Squats        Sumo Squats               Tricep Dips
Tricep Dips                       Lunges                     Tummy Twist              Prayer Lifts
Modified PushUps      Glute Lifts              Side Dips                        Sumo Squats
15 sec Planks                 Side Leg Leg          Lifts Side Reaches    Half Arm Circles
Crunches                         Frog Leg Lifts        Crunches Tummy     Twists
Waist Twist                    Reverse Crunch   Frog Leg Lifts              Side Squats
Superman Pose            Waist Twist            Reverse Crunch        Crunches
‘Y’ Pose                             Side Squats            Waist Twist                  Frog Leg Lifts
‘T’ Pose                             Jump Squats                                                       Banana Lifts
Mountain Climbers

For each exercise pick a number to start off with (example 15 squats), remember the number you pick is not the staple. Repetition is the key! Pick your number for each exercise and run through each set 3-4 times. Do not break for a long time because you want to keep your heart rate going. If you buy hand weights, keep in mind to start off with low weights like 5lbs and do reps with your weights 3-4 times. (* If imageyou are nursing do not lift weights, but you can use them while squatting or maybe twisting, but do not lift because your milk will dry up!)

You can also subscribe to different YouTube channels to get your cardio in. Buffie the Body has a YouTube channel BodyNomics, I like the videos targeted for the stomach and inner thigh area. But you can go for a brisk walk for 40 minutes. Do not stroll because you want to keep your heart rate pumping. If you want to start running, start off slowly.( Even if you are in good shape.) Walk for 5 mins, jog for 1 min, walk for 5 mins. Repeat for five times. Do this for 4-5 days, rest, and then up your jog time.

Remember rest in between each week and always hydrate before and after each run. Do not eat anything heavy beforehand, just a piece of fruit or toast, but always refuel afterwards! Cardio is a quick and efficient way to lose weight quickly. If you are trying to maintain your weight you need to burn 1100-1200 calories, but if you want to lose weight you need to burn 600 more calories.
Phew! I’m tired from just writing this!! Lol!! I know that was a lot to take in, but let’s move on.

A big issue with exercising is how to wear your hair when exercising. I do not like to sweat my hair out, ‘imagecuz ain’t nobody got time for that! So you can always wear your hair in a protective style. Rope twist and braids are always a good go for me. If you are wearing your hair straight one week there are some curlies who wear their hair in a really tight ponytail while exercising. But personally I like to wear my hair wrapped up and tied down tightly. Don’t let your hair hold you back!

Lastly do not compare your journey to another curvy! We all gain and lose weight differently. Start your weight loss goals low. Tell yourself in the next 3 months “I plan to lose 20-25lbs.” Once you see results you will want to keep going! Now none of this means you have to stop enjoying your favorite foods, but we just have to cut back. And don’t try to reward yourself a “cheat” day. There is nothing to cheat on. This is not a diet, but a way of life. If you decide to eat something that made you feel guilty enough to feel as though you are cheating on yourself, then just exercise twice the next day. Reward yourself with  good health! Now, if I could just drink my own Kool-Aid 🙂

Remember even if you fall off one or two days or even a week, don’t beat your self up. Just get back on imagethe wagon as fast as you can.

All right ladies, now let’s go make this year our best year ever! See ya Phatty!