What's Your Excuse

I celebrated my one year anniversary as a Zumba instructor in January.  I have enjoyed each of my classes, meeting new people and of course, staying in shape.  I have even gotten a reputation amongst my fellow Zumba Instructors for "Going Hard" with routines that leave people running scared.  I take it as a compliment; that means I go to work!!  In my year though, I have had some people stop coming to class, some for reasons I'll except but others, I just won't.  Let me give you a few examples.

#1 - One of my students, over 50, has only missed class since she started coming over 6 months ago and that was for her birthday.  She does not take a break during my entire class, she keeps moving and smiles the entire time.  She is always on time and determined to stay healthy.  Her doctor has commended her for staying active and being the example for African American women over 50 who stastically have high rates of Diabetes and Heart Disease.  Though she won't tell me how much weight she has lost, she does brag about being able to sleep through the night (y'all know a woman's hormones mess with our sleep as we age), she has more energy than her 22 year old daughter and she's no longer embarrassed to go to a gym and work out.  She has also decided that she will be in Jamaica with me for my wedding :-)

#2 - I had a new student came to my Saturday morning class.  The director of the facility called me before I arrived to say, "Make sure you use a lot of hand signals today.  You have a new student and she's hearing impaired."  I just said, "Okay" without really considering what he'd just told me.  When I got inside, she was all smiles and had never taken a Zumba Fitness class before.  As I walked up to her, she and the director were using her phone to write messages back and forth to one another.  I introduced myself and she read my lips pretty well - but then I was mad I couldn't remember a lick of sign language (DAMMIT!!)  I gave lots of signals and like an idiot, I mouthed everything instead of yelling aloud like I would normally do (like an idiot) forgetting that the rest of the class could hear just fine.  With limited hearing though, she kept up the entire class, rhythm and all.  She smiled, she shimmied, did the imaginary hoola hoop, moved with the class and had a good time.  So good a time that she's bringing her mom back next time.  She made me realize that once again, there is no excuse.  There is no good reason, if you have the reasonable activity of your limbs, to sit on the sofa and do nothing.  I mean, turn on some music and do your favorite ol' skool dances, have a jump rope contest against your daughter, play tackle with your son, bust a couple push ups between commercials AND since you paid for the WII or XBOX, use the damn thing!!

#3 - A new student came to my Tuesday night class; she'd never taken a Zumba Fitness class before and she told me she had already purchased her wedding dress, 3 sizes too small.  Her goal is July to get into the dress.  I too have a wedding dress in my closet, but it fits perfectly, I just have to avoid gaining weight.  My warm up and cool down are the only routines that don't require too much exertion but I knew if she could hang with me, she would have the ability to focus and drop those three sizes.  But not just for the wedding, but for her health.  During the class, I could see the fight in her face; she was NOT going to give up and she didn't.  If it hurt, she would just march in place or walk around in a circle but she was NOT going to sit down.  When her arms got heavy, she threw them up with determination and after class she said, "I was determined to keep going; as long as I watched your feet moving, I was good.  I can see that dress and I see me in it."  We also talked about food choices and portion control; I'm definitely going to stick with her and do what I can to help her get to her goal.

#4 - I hope she doesn't mind me mentioning this but she's on my list of S-heroes.  She is a member of the ZIN Street Team MD and is pregnant with TWINS!!  Uh . . . yes, she is still teaching her weekly Zumba Fitness Classes.  And while she may not be able to workout as hard as she did before housing TWO babies, I hear she is still breaking it down!! 

So tell me, what is your excuse?

Time? I teach 5 classes a week, have a fianceé, still work full time and sing with a band, not to mention writing my blogs and working on music. 

Money? While being a fitness instructor is a job, if you are committed (and honest) most instructors will work with your budget.  How about skipping that extra value meal or the morning chai latte? Those few dollars add up . . . they can either add to your health or add to the pounds (and your empty pockets). 

Children? Pack a book bag, homework, snacks and bring 'em along.

Coordination? Can you wave your hands in the air? Wave 'em like you just don't care?  Aiight, then you're good.

Look at yourself in the mirror and have a little talk.  Decide what you're going to do.  And that means, we're not coming back to the same place next year, the same way.  You know what you need to do.  No more excuses, get moving!

Up All Night

Recently, I found myself up all night. NOTHING put me to sleep. I had eaten, exercised, had a shower, watched TV, had some tea and gotten myself in the bed. And then, my eyes would not close!! I lay there and even tried counting sheep. By the time I drifted off to sleep, you know I had to use the bathroom. In the winter, the last thing you want to do is get out the bed and feel that cool air which will further disturb your sleep. I went to the restroom and sure enough, spent another hour or so trying to get to sleep but gave up and got dressed for my 5 am workout. I couldn't figure out WHY in the world I couldn't go to sleep. Then it dawned on me . . . I had started taking Vitamin B Super-Complex everyday. By Wednesday, my body was so amped, it didn't know it was time to go to bed! Literally, after getting only 3 hours of sleep, awaking at 5, working out, I STILL didn't get sleepy at work. I tell this story because even though the doctor told me to take a multi-vitamin, she didn't say add Vitamin B everyday especially with my usual energy level. I didn't need it everyday!!! Moral of this story, don't O.D. on the vitamins. Find out what you really need before you self medicate. From now on, I'm only taking HALF a Vitamin B every few days. I need my sleep!!!! Since I'm not a fan of energy drinks, at least I now know what do if I need to stay awake for a few days at a time.

Office Potluck

Here we are, its that time of the year when your office spends more time planning and having luncheons and potlucks than doing actual work. It is a trap to derail your progress. I saved up my cheat days so I could enjoy Thanksgiving (yes, I had two Thanksgiving dinners on Thanksgiving Day and it was good) without feeling guilty. My plates had veggies and small servings of everything. I ate until I was satisfied and then, helped serve at a local church to burn even just a few calories. But here I am, in my office and they have decided to have an AFTER Thanksgiving Potluck. Oh geez, somebody help me!

Yesterday, I actually signed up to bring in Cheesecake - I make a great cheesecake. After teaching my Zumba Fitness class, going to my voice lesson and making it home, I realized I didn't have the energy or desire to make something that hell, I COULDN'T EAT!!! I mean, I shouldn't eat it because I'm lactose intolerant and I shouldn't eat it because it wouldn't be my cheat day and my will power for desserts is slim to none. Instead, I got myself up and packed my lunch and gym bag. While these folks are chowing down, I'm going to the gym. My red holiday dress is still calling me and I have to make sure to get it in.

Here is my resistance plan:

This morning, I had some left over roasted pork with broccoli and cauliflower. I've had a banana and I'm going to also have a bowl of oatmeal at snack time. Yes, I eat a real meal in the morning. This has helped to ward off the desire for salt and sugar throughout the day. The oatmeal will fill me up while they are preparing the spread. When lunch is served, I'm going to the gym. By the time I get back, it will all be devoured and I'll HAVE to eat the lunch that's already waiting for me. The other thing I tell myself is, "You don't know all these people. The food might not be safe to eat." It's a dirty trick but I have to do something.

I've successfully avoided the Thanksgiving potluck, but I know the Christmas Potluck and company Holiday party are coming fast, plus that extra holiday I get in December - my birthday :-) so I'm going to have to repeat this tactic at least one more time at work. So how do I avoid holiday parties at a friend's house . . . I eat before I go and get a workout in to burn some calories ahead of time. I try to show up fashionably late after people have arrived and started eating, then there may only be enough for small portions. Yes, I know, "but I want to celebrate with my friends," but I want to fit into my favorite dress and drop down into a firm size 8. In order to do that, we have to stay on task and keep working at it. The delayed reward is better than the instant gratification, I promise.

What tactics are you using during the holiday to avoid over eating? Let us know. And if you have some good favorite holiday food substitutes, share that too. Let's get it . . One More Dress Size.

#PixieDustPotent

Time is working against me

Time has become my enemy in so many ways. I’m in my 30’s and on the downward spiral they say in ability to lose weight and keep it off. I’m going to keep fighting but time is fighting against me. As a new independent artist, I still work a regular desk job. Let’s not talk about what I’d really like to be doing as I have dreams of grandeur walking in for the last time and passing out CD’s to all my co-workers right before I throw up the deuces! But do you know that means that time is messing with my workout regimen. Something has got to give; really. Getting up in the morning after I’ve spent as many hours as I could with my boo the night before without actually spending the night typically means I didn’t get enough sleep to wake up at 4:30 am to get an hour work out in. I can usually get an hour of cardio in after work but if something happens on the way home or someone asks for a favor of rehearsal is at 7pm instead of 8pm - the work out plan just went out the door. And then meetings, and time to write, rehearse on my own, do vocal exercises, speak my honey’s love language, maintain my house (OH, someone please help), and just imagine trying to do all that with children. Hat’s off to the supermoms and dads because I don’t know how you maintain sanity. I only have one solution and they are just going to have to like it.
I will be working out during my work day. There, I said it and if I get in trouble, oh well. I won’t be any good to any job if I’m not healthy. What happened to companies that promoted healthy choices, working out during the day or promise you a balanced work-home life? Well, I’m holding these people to that promise. Working out in the middle of the day (since I HAVE to be at work) seemed to give me motivation to finish as much work as I could before going to the gym. Ooooh, and then to get that shower in the middle of the day, as my friend Monica says, is like pressing the restart button especially on these muggy summer days or ladies during those days. I’m excited already just thinking about it. I’m anticipating the sweat, my abs getting firmer and flatter, seeing the men watch me GET IT IN!! I bought my weight lifting gloves and I’ve got my strength training schedule down. Not doing this is not an option. I feel the extra flapping under my arms again and my tummy seems to be growing (and NO I’m not pregnant). Other people say they can’t see it; they don’t think I’m gaining weight but oh contraire monfrair, my little red dress told the tale at the last photo shoot. My funky little tees are telling a slightly different story around my belly.
This is one of those places where I feel like we’ve lost control of ourselves. We feel like we have to work and work and work but who said working eight hours was realistic? I mean really, raise your hand if you actually work the entire eight hours you are physically at work. I think I’m more productive when I have taken an hour or hour and a half break from this desk and computer and emails and phone calls and reports and fake co-worker friendships (be real, you know all those folks are NOT invited to your cookout). So I need a commitment from YOU, yes YOU, that we will not allow work or busy life to keep us from having a healthy life. Exercise! Do something fun. Don’t’ make it wait for you. It’s like telling your child that you’ll put something on layaway and you never made a plan to pay for it and bring it home. If we don’t make a plan for working out and staying healthy, it won’t happen. Tell me what you plan to do to make sure you get that exercise in and we’ll hold each other accountable. Let’s go!

I've been Setback!!!

Eating right and working out is hard. Eating right and working out is hard when you have a tight schedule. Eating right and working out is hard when you have a tight schedule, are lacking sleep and just down right down feel like it. What’s harder is feeling like you fell off and have no way to return; when you feel like you’ve failed. (Sigh)
This weekend I had a photo shoot with my favorite photographer and my Radio Show Co-Host (Speak on That coming soon to blogtalkradio.com). We chose red dresses for one look; RED is my favorite color! I bought this dress two months ago and let me tell you, I look HOT in it!!

As I slid the dress on and zipped it up, I found out that I had gained weight in EVERYONE’S favorite spot . . . yes, the midsection, the belly, the dreaded abdominal devil had expanded just enough to make me say, “AW MAN” and at that point, I hated my favorite red dress. I didn't even NEED a spanx or ANYTHING to hold it in just TWO months ago. Now I’m thinking, “I’m here, I don’t have a back up red dress, WTH do I do?” I go for the suck in and PRAY that it doesn’t look that bad in the pictures. Do you know what happens when you suck it in? You look stiff and fake and scared and like you’re not breathing . . . makes it hard to look natural in pictures; my advice, don’t do it, no matter how good you think you look, it just makes you look like . . . uh, you’re sucking it in. (Sigh)

So now, I’m sitting here evaluating what did I do wrong? I’m drinking my water, I’m going Zumba crazy, eating good food, eating often . . . wait, how much did I eat? My new beau is a chef and has been making the best meals. Only one problem, he doesn’t know how NOT to fix me a huge plate of food and I’m bad at saying, “I’ve had enough” especially when it’s so good. And yes, I, even I have slacked on the weight training because of a tremendously busy schedule. Key Key, you’ve got to make a choice honey. I’ll admit, I went on scolding myself and then gave myself the “yo, snap out of it” look in the mirror. This is a minor setback that I can come back from. I just have to reorganize my schedule and tell some people and things, “No, can’t do it. I’m busy taking care of myself.” My schedule is already packed pretty tight (actually it’s being held hostage by my full time 9 to 5, but let’s not go there). Last summer, I was weight training on my lunch hour and doing cardio at home. That’s not hard is it? Nope, it just means going back to being diligent and going to the gym the same way I come to work every morning (I love seeing nice, hunky men sweating and grunting . . . oh, sorry, sometimes that is the extra motivation).

Let me just say, I want to beat myself up so badly and say to hell with it all but then I remember how good I feel now compared to how I used to feel. I admittedly think about the people I know that say to me, “I wish I could look like you” and I really want people to keep saying that. I like going into a store and being able to fit a regular size and even more than that, I think of how I’ve lowered my risk for a myriad of diseases that plague my family like Type II Diabetes, High Cholesterol, High Blood Pressure, Gout, Migraines due to poor food choices, increased adult acne, chronic fatigue, joint problems because of weight, asthma, and on and on . . . That’s when I remember that it’s just a minor setback. We can come back. SO . . . if you didn’t do so well on the food challenge the past two weeks, let’s try again. This time, You may eat food outside of your house on the weekends (except fast food) but TRY really hard to be sure you fill up the food chart, eating vegetables and fruit. AND DON’T FORGET THAT WATER!!!

The next installment will be “What you don’t know about food.” You’d be surprised at how some foods we eat are marked as “Healthy” but some of them turn out to be the culprits in our diet. One that you’ve probably had recently: Cereal. I know, I’m getting ready to ruin your life over cereal but trust me on this one.

Keyona
#PixieDustPotent

2 week Food Challenge

Okay, here we go.  The hardest part of losing weight I found is not the exercising.  We can burn calories taking a walk, playing with the kids, jumping up and down, or going Salsa dancing (like me and my girls did - whew that was fun and sweaty!).  The most difficult thing to get a hold of is the food we put in our mouths.  Hold on to your hats, I'm getting ready to give you a lot of information and homework but don't worry, just refer back to the blog or shoot me a message.  What I really want to do is make sure we're making life changes that are actually maintainable.  This is not going to be rocket surgery, I promise.  I mean, I can't tell you to eat bean sprouts or drink shakes for the rest of your life, can I?  HECK NAW!!! That's how most of us end up regaining any weight we lost. (In your best cheerleader voice) Ready?!?! OKAY!!!!!

The food challenge for the next two weeks is . . . to only eat food prepared at home.   Why?  Well, when we go out, we cannot control the amount of salt, sugar, butter, sauce, or preservatives in the food and typically, we eat more than we're supposed to.  I know I do; I leave restaurants feeling like WHOA, roll me outta here!!  On the weekend, you may eat out EXCEPT fast food! I don't want you touching french fries or any burger from YOU KNOW WHERE! I ain't naming no names but you know exactly where I'm talking about, your favorite last minute stop shall no longer be your favorite stop.  For those of us who have someone that likes treat us to a meal or two, please go ahead and order the steak, the Tilapia, the salmon, hell go for the lobster and tell your date that it is a part of your healthy eating plan.  I mean, if you really want the salad, eat it but I don't anyone going hungry.  You'll never survive if you're hungry.  That's easy right.  Uh, but wait, there's more AND you get to choose a cheat day.  This is a principal that was confirmed by my dear friend, fellow singer and vocal coach Eric Arceneaux - http://www.youtube.com/user/EricRCNOmusic. His tactics might be a little radical to follow, but if you're game, I mean, the proof is in the pecs!! I mean, pics :-)

You have two homework assignments.

Food Chart
Food diaries work, yes they do but most of us don't have time to jot down EVERYTHING we ate.  We're going to have colored coded food charts.  Every time you eat a fruit or vegetable of that color during the day, put one X in the box but leave room in the box just in case you eat more items of that color on that day.  The goal is to get at least 5 X's each day.  Yes, this is a trick to get you to eat at least 5 fruits and/or vegetables a day. 

This is the fruit and vegetable chart.  I am NOT against eating meat; I once was vegan but had to put meat back in my diet and I allow a few dairy products here and there (but OH that is SO dangerous for the ozone layer!!) So please eat some meat - steak, Salmon, Croaker, crab (real crab meat), chicken, lamb, turkey - EAT IT!  We don't lose weight because we don't eat enough good food, so please, don't starve . . . eat my dear.  Let's get some squash, mango, zucchini, eggplant, blueberries, raspberries, apples (ooh, I love apples), pears (did you know they had red pears? I love those too), oranges, pineapple.  Be careful with the pineapples and bananas, they have lots of natural sugar so if you're following through on the water, you'll be quite sugary sweet :-)




Hmm, I should make this a little more difficult though . . . and I will, no rice or potatoes until you've had three vegetables for the day.  Uh huh, I said it!  These are starches that your body processes as sugar and ends up in that lovely spare tire around our waists.  :-) Thank me later. 

The second challenge is to come up with a workout schedule for the next two weeks.  It should include 40 minutes of cardio at least four times a week and 30 minutes of strength training two/three times a week.  The strength training can be lifting weights or things like lunges, push ups, tricep dips, squats, yoga even!.  We all have busy schedules so you have to plan it.  Let me know what you came up with for the next two weeks and how you're doing with the food and water challenge.  Its not going to be overnight, but we're going to work at it together.  Until next time, let's get #PixieDustPotent with One Dress Size Less!

Keyona

One Dress Size Journey

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Welcome to my One Dress Size Journey! I am on a journey to drop one more dress size . . . why?  Because the camera is evil.  As a performer, I'm in front of the camera all the time and I want to look my best.  Hell, I just want to look good all the time, how about that? 

All of my life, I was a chunky girl.  Chunky, chubby, wearing a size 14/16 girl, even in elementary school.  So you know shopping with mom was always a GREAT TIME filled with lots of eye rolling, frustration and sometimes crying.  Every year, the doctor would put me on a new diet, and after a few weeks . . . what diet?  After I became an adult and graduated from college, my blood pressure crept up and so did my weight.  I wasn't as active as I had been before and the scale showed 205lbs at my heaviest.  Here I am, singing at my brother's wedding.  Yes, I was the big girl bridesmaid.  And can you believe my brother, damn nut picked a STRAPLESS dress?!? Of all things for your chubby sister, this was not a smart idea.  I had straps put on my dress so it would stay up but that just made it feel like a moo moo.

Yo, this wasn't going well and I hated being the "big girl" in the picture.  About 2007, food began to make me miserable.  I had gas all the time and sometimes worse things would happen everyday.  My stomach was constantly in pain and I wasn't losing any weight no matter how hard I danced, walked the track or crunched.  Finally at work one day, I decided I was going to find out what the problem was.  I cut out all dairy - eggs, milk, cheese - all fast food, junk food and eventually went Vegan to figure out what the problem was.  My doctor even sent me to have a colonoscopy at age 27.  On a vegan diet, I lost 20 pounds without exercising.  WOW!!!  I was now buying size 12 but still buying a 12 out of the Plus Size store; I wanted to buy a 12 or smaller out of the regular size!  When I think back, the food I was eating wasn't necessarily killing me but it was setting me up for hindered quality of life.  If I had stayed on that path, who knows what kind of medication I'd be on now.  I slowly introduced meat back into my diet and some rewards for training hard and eating well.

Right before my 30th birthday, I hired a personal trainer and he got me into that 10 range.  I was so happy!!  He had me lifting and sticking tight to my eating regiment.  I was ready to take the stage and start my singing career.  My skin was clearing up and I discovered I had some serious Pixie Dust. 

What is Pixie Dust??  Pixie Dust is the magic that draws you in to a woman.  As children, we know Pixie Dust is the magic dust trailing the movements of the character Tinker Bell.  This dust can help humans fly if they believe in happy thoughts.  The essence of Keyona was coming out because I was now confident enough to let it sprinkle among the world.  I wasn't hiding behind clothes, I could show my arms, legs, wear a form fitting dress and strut proudly across the room like, "Yeah, I know, I'm FINE!!"

So now, I'm on my final weight journey to make it to single digit dress size . . . can I have an 8 please?  I don't care about the weight actually; I'm proud to say I'm about 174 lbs at 5'5".  Forget that damn chart, I'm healthy and happy.  Why a size 8?  To say I actually did it and perhaps I could get a flatter stomach too.  That's the hardest part. 

So, here I am, rocking a size 10 and thinking, "What do I have to do to get to an 8?" Well, here's where we hold each other accountable.  People ask me all the time, "How did you do it? Can you help me?"  Follow me on this journey to another dress size and I'll share everything I'm doing, grocery list, exercise pattern including my Zumba Fitness Class and even what I choose when I have to eat out.  I can't promise a weight loss number but I can tell you that my blood pressure is better than perfect, cholesterol levels excellent, skin glowing, lip gloss popping, Pixie Dust gettin' 'em . . . I feel SO good.  I'll give you a weekly and monthly challenge.  This will take discipline, determination and an open mind so if you're ready, I'm ready, Let's Go!!

Check out the vlog for your first challenge - http://www.youtube.com/watch?v=IO690gzc3Uk

Let's Get Pixie Dust Potent!