Weekend Weigh In: Week 2 of #turnup21 and my 1 pack!

Hey everyone! I just wrapped up week 2 of my #turnup21 challenge and it did not end how I expected it to. I lost NO weight  *sigh* which is very disappointing. Now, I will admit that I had a few fumbles this week. I only made it to the gym 5/6 times, I don't think I drank enough water and I indulged in some sushi with white rice *gasps*, but compared to my past slip ups, this was very minor. Anyway, despite me not losing any weight, I managed to lose 2 inches off my tummy! Now that is something to be excited about! I normally do not measure myself, but I decided to after talking to a personal trainer last week. She warned me about how deceptive the scale can be because it doesn't show the full story. Being obsessed with the scale like I am, I admit that as she was telling me this I just heard Charlie Brown's teacher talking 'womp, womp, womp'. It was like she was talking about a good friend and I couldn't believe what she was saying. Of course I tried to defend my love for the scale (as any good friend would) but she had a comeback for everything so I lost that battle because she just made so much sense. Can't argue with logic.  *shrug* 

Although I didn't lose any weight this week, I can still tell that I'm making progress by just looking at my belly and the way my clothes fit.  For the first time in I don't know when, I actually have an ab! Yup! Watch out there now, I have a 1 pack! (the other 5 soon come). Ha! I can honestly see the indentation at the top of my stomach and I haven't seen that since high school so I know I'm winning. So take that scale! *rolls eyes* 

I'm just one week away from the trip that started this journey (yay!). So, I'm going to continue with my 30/30 workout plan (30 minutes of cardio and 30 minutes of strength training), drinking lots of water, avoiding bread, rice and pasta and eating more fruits and veggies. Oh, and NO snacking on junk! #thestruggle 

That's my week in a nutshell, how about yours? Weigh in in the comments section below. 

Corrin K. Jones

twitter: @sweatheartboss

Instagram: @shopsweatheart

THE ROCK "DWAYNE JOHNSON" TWEETS WORKOUT PLAN+PICS FROM THE MOVIE "HERCULES"

 

Weekend Weigh In and #Turnup21

Hi everyone!

Still on my weight loss grind. Had a great week but only lost another pound. I made it to the gym 3 times this week but my goal was 4 so I fell short. No excuses, just didn't get it done.

I have 3 weeks before my trip to Miami to see King Bey which means I only 3 weeks left to get it together and meet my weight loss goal. With that being said, I've decided to 'turnup' up my diet and exercise game for these next 21 days! I've started my own little challenge, #turnup21 which is basically me turning down the plate and turning up my efforts. I've learned a lot about myself since I started getting serious about my weight loss and blogging about it in April so I feel like I know what works best for me. I know they say you can have all things in moderation, but that doesn't apply to me (yet) so I have to steer clear of certain foods. I also know that I do much better with my weight loss when I cut out bread, rice and pasta so I'll continue to do this. I know that snacks are my biggest downfall. Although I've been sticking to a controlled snacking plan (200 calories a day) I know that I should be eating better snacks. So for the next 21 days I'll be doing the following: 

- not eating any bread, pasta and rice

- drinking only water

- snacking only on fresh fruits and veggies (sorry Motts)

- not eating anything after 7pm

- working out for at least an hour, 6 days a week

This is definitely going to be hard for me, but its called a challenge for a reason. If you want to see different results you have to do something different. Now, this is just what I'm doing, it's not for everyone. However, I challenge you to do something different for the next 21 days. Maybe step up your workout game from 1 day a week to 2. Cut out soda and coffee for the next 21 days. Try incorporating more veggies into your meals. Whatever it is that will help you meet your weight loss/fitness goal, JUST DO IT (shout out to Nike for that one)! 

I'll be posting daily pics on Instagram under #turnup21. So be sure to follow me at @shopsweatheart and if you'd like to join me in this challenge, use the the hashtag #turnup21 so we can see your pics!

If we can 'turnup' in the club and for everything else, we can 'turnup' for our health! 

Corrin K. Jones

Twitter: @SweatHeartBoss

Instagram: @shopsweatheart

A Family Affair: 'Insanity' Workout Testimony!

My cousin, Orien Carter, of Vision Possible, LLC www.visionpossibleevents.com is also no stranger to the weight loss struggle (must be in our genes). She recently started doing the famous 'Insanity' workout beachbody.com/insanity-workout-dvds, which prides itself in being the 'hardest workout program ever put on DVD' (which has always intimidated me), and she has seen amazing results so far! She sent me the following video today and it has inspired me in so many ways. I am very proud of her for all that she has accomplished so far and all that I know is yet to come.

Check out her video below to read her story and see how 'Insanity' combined with healthy eating has transformed her body! I hope this inspires you all as much as it has inspired me. Thanks for sharing O!

Corrin K. Jones

twitter: @sweatheartboss

Weekend Weigh In: Still Juicin'

I'm still on my 10 day juice fast (which ends this Saturday) and I am thoroughly enjoying it. No annoying headaches, more energy and just feeling pretty good in general. For breakfast, I juice 2 apples, 2 oranges, a carrot and some ginger and this yields about 2 cups for me which is just enough. For lunch or dinner I'll have some kale, spinach, celery (yuck!), cucumber and apple. I hate celery for many reasons, most of all the horrid smell but it's good for you and it's a cheap veggie so I include it in my juices. As I said before, I juice by sight, so I can't tell you exactly how much spinach and kale to use (since neither yields much juice) but I can tell you that whenever I'm falling short of my 2 cup requirement I add an extra apple of half a cucumber. Both of these make good amounts of juice and they'll help you get to 2 cups. They are also inexpensive and are great for juicing on a budget. Now, contrary to what you may be thinking, these juices actually are quite filling. I always drink a full 8 oz. cup of water right after each juice and it always leaves me full. By the time I'm hungry again, it's time for my next juice (or meal). I've been alternating between juicing my lunch and my dinner just because of time constraints and my work schedule but for the most part, I'm juicing 2 meals a day. My one, non-juice meal for the day is always a meat/fish and vegetables. No bread, rice or pasta. If I feel like a snack, I'll have a piece of fruit. Really trying to steer clear of the bad carbs and sweets that I love so much. Keep me in prayer y'all!

As for my exercise routine for last week, I met my workout goal with 5 workouts for a total of 240 minutes and 2151 calories burned. I mixed it up a little between the elliptical and some great Zumba and aerobic workout videos I've found on YouTube (I love technology).

I didn't weigh in this weekend because I want to wait until I complete my juicing fast this Saturday. So, I'll weigh in on Sunday and report back to you. I won't lie though, I really want to sneak on the scale and just see where I'm at so far, but as hard as it is for me (I'm use to weighing myself daily) I'm going to hold out until the weekend.  My stomach is noticeably less bloated so I really do believe that I've lost some weight and inches (kicking myself for not taking my measurements) but we'll just have to wait and see...

Anybody else juicing with me?

Just Juice It!

Today kicks off my 10 day juice fast! I've been juicing off and on since last November and I love it. When I juice I always have more energy, less headaches and less digestive issues. Not to mention the fact that I shed a few pounds which is always nice ( I lost 10 pounds the last time I did this). Now, my juice fasts consist of replacing 2 meals with fresh juice and drinking lots of water. I normally juice my breakfast and lunch and have a sensible, carb free dinner with lean poultry or fish and vegetables. My morning juice consists of mostly fruit and my afternoon juice is more vegetables with some apple to sweeten it up. I know a juice fast for some means no food at all, just juice, but I tried that and the headaches were too much for me to handle so I started doing this instead. I like juicing because there are so many different options available so it never really gets boring. You can just keep switching up your ingredients.

A lot of my friends have asked me for recipes since I started and I have to say that my motto is: Just Juice It! If you overthink it, you'll talk yourself right out of doing it.  I juice what I like (and some of what I don't) and all by sight, meaning that I juice enough fruits and vegetables until I have at least 2 cups per meal. Everyone's juicer is different and will yield different amounts of juice so it's hard to say exactly how much of what you should use. However, I did find an expert juicer on Instagram named Chaud that I always refer to for different ideas and to learn more about the benefits of juicing various vegetables and fruits. Whether you're looking for recipes to help boost your immune system or to help your muscles recover after a hard workout, Chaud is your girl.  She really is a juicing guru and she's very friendly and helpful and always does her best to answer all of your juicing questions. Check out her site http://chaudsjuicetherapy.tumblr.com/ and follow her on Instagram @chaudsjuicetherapy for great recipes and juicing information. She really is a wealth of knowledge. Another great resource is the documentary Fat, Sick and Nearly Dead by Joe Cross. I highly recommend this film if you are on the fence about juicing. Seeing the physical and mental transformation of the two men featured in the documentary is what really inspired me to try juicing. The filmmaker also has a website http://www.rebootwithjoe.com/ where he shares information on juicing and various recipes.

I'll keep you posted on my juicing journey and I'll be sure to share any new tips or advice that I can along the way. Happy juicing!

Share your juicing experiences and/or questions in the comments section below.


Corrin K. Jones

twitter: @SweatHeartBoss
www.shopsweatheart.com

Weekend Weigh In - We Fall Down but We Get Up!

This was NOT my best week folks. Although I hit my 21 day mark (number of days it takes to form a habit) my performance this week was less than stellar by far. First off, I only worked out twice this week *sighs* and I truly have no one to blame but myself and my lack of planning. My husband and I both keep busy work schedules and I just did not plan accordingly to make time to workout. Then my husband, who subconsciously has a tendacy to sabotage my progress, made a trip to Brooklyn and brought home a few different cheesecakes from the one and only restaurant, Juniors. Now, if you know anything about this place, you know how incredibly good their cheesecake is. Since I'm a sucker for sweets, I simply could not resist. Now, I didn't go in like I normally would. I paced myself and didn't eat everything he brought home but I definitely indulged more than I should have in the Red Velvet Cheesecake. I literally felt guilty with every bite but I kept eating, so I have no one to blame but myself (and my husband of course). Now, the weigh in...girl, bye. I lost NO weight at all! *bangs head against keyboard* I called my scale everything but a child of God, even though I know the scale wasn't to blame ( I apologized later so we're good now, I hope). Between my failed workout plan and my cheesecake indulgence, I already knew that my weigh in would not be good, I'm just surprised that I didn't gain any weight (trying to look at the bright side).

Now, even though I know this was my worst week so far, I did learn a few lessons that will prevent this from happening again. First, no more cheesecake! Until I can learn to control my portions, I just have to steer clear of these things. I'm currently at an 'all or none' stage in my diet plan so it's better for me to have none than to eat it all. Secondly, I have to plan my workouts in advance but I must leave room for the unexpected because things happen and plans do change (always have a plan B). I have to remember that I do not have to leave my house to workout. There are plenty of workouts On Demand to utilize. I also have Zumba and the Biggest Loser for the Wii that I could have used (ok the more I write the more I realize how dumb it was that I didn't workout more last week). Heck, I could've free styled and just made up my own routine based on what I already know and a few YouTube searches. Yeah, I failed.

Yes, I fell but I got back up and this week will be better! In fact, tomorrow kicks off my 10 day juice fast and I'm really excited about it (check back for details). We all have those off days, but the most important thing is to not give up. No need in crying over spilled milk (or eaten cheesecake), you just have to learn from your mistakes and keep it moving. When we know better, we do better.

Did you weigh in this week and if so, how was it? How do you bounce back from a bad week? Please leave your comments in the section below.


Corrin K. Jones

twitter: @SweatHeartBoss
www.shosweatheart.com

Weekend Weigh In

Last week really kicked off my weight loss journey and I am very proud of myself for sticking to my guns and following through. I set a goal of working out at least four times a week for 60 minutes and logging everything I ate through the My Fitness Pal app. Well, I am happy to report that I worked out four times last week for a total of 250 minutes and I burned a total of 2,529 calories! I also logged into My Fitness Pal everyday and logged every single thing that I ate, the good, the bad and the ugly. By setting a goal and sticking to it, I lost exactly 3 pounds last week and I am so excited about it! I realized that I was much more conscious of everything I ate because I was journaling it and tracking my calories. When you are not counting calories and tracking your food intake, you are more likely to over indulge (at least I know I am). Now, I know a lot of people who say they don't count calories because it's too tedious or time consuming, but it definitely works and if you want to see weight loss results, you have to do something that holds you accountable for what you consume. Whether you download a tracking app, join weight watchers or just keep a little food diary in your purse, you have to be conscious of what you are eating. It really does make a difference. Don't believe me? Try it! It certainly can't hurt.

As for my exercise regimen, I did 60-65 minute workouts on the elliptical all four days. Now, I know that many experts would disagree with this workout and say that I need to switch it up and incorporate some strength training. However, I'm no expert and this works for me (right now). Besides, 60 minutes on the elliptical beats 60 minutes sitting on the couch doing nothing any day. #babysteps
I plan on trying other cardio exercises and incorporating some strength training in the coming weeks. Right now, I'm just getting used to working out four times a week.

I figure there are 24 hours in a day, so why not take one hour and dedicate it to working out? Download some good music, watch a movie, flip through a magazine, do whatever it takes to get you through that hour. You'll be glad you did it.

Do you track your food intake, and if so, how? How often do you workout and what's your exercise regimen? Please share in the comments section below.

The Scale: Friend or Foe

   The scale seems to be a hot button issue with many women I know who are trying to lose weight. A majority of my friends do not weigh themselves, at all. Instead, they measure their progress by the fit of their current clothing (too tight, a little loose). Many of them find the scale to be intimidating and discouraging which are two emotions that can have a very negative impact on your weight loss progress. This works for them and I am all for it.

    Those who aren't opposed to using a scale, usually do a weekly or monthly weigh in. I, however, am a little obsessed with the scale. Yup, I admit it. My scale and I have a dysfunctional, love hate relationship and it works for me. We meet in my bathroom every morning at the same time for my unofficial morning weigh in. Now, before you start gasping and clutching your pearls, let me explain why I do this and why it works for me. Remember, this is only my experience. I am an expert in the field of 'MEology' only as I have been studying it for 33 years so I'm very well versed in the subject. I cannot speak for anyone else and what they do, but this works for me. The reason I weigh in each day is because I like to see my progress on a daily basis. I know that a healthy weight loss rate is between 1-2 pounds per week ( I prefer 2) in order to reach long term goals and keep the weight off. Since my goal is 2 pounds per week, I know that ideally I need to lose about 4.6 ounces a day in order to meet that goal. So, I weigh myself each morning to make sure that I am staying on track. Although, I may not lose that exact amount each day (some days are more, some less, some none at all) I do this to keep myself accountable and to remind me of the goal I'm working towards. Now, I don't record my weight daily, I just make a mental note of it. My official weigh in, the one that I actually document and will be sharing here, is done on a weekly basis. If I get on the scale and I have gained weight from the previous day, I know that I need to take a look at my food and exercise journal from that day and evaluate what I did and where I may have gone wrong. Sometimes I'll find an explanation (sugar splurge) and sometimes there's no explanation at all and I know I just need to continue to eat right and exercise. The most important part of all is to not get discouraged. Not every weigh in is going to be great and you have to keep that in mind and not let the bad outweigh the good (see what I did there).  For me personally, my morning weigh in motivates me and sets the tone for my day, regardless of the outcome. It makes me workout a little harder and take an extra look at what I am eating that day. I will admit that I'd like to try a weekly weigh in, but I have not gotten there yet. I guess my fear is that if I only do it once a week, I won't be able to see where I may have fallen short during the week in time enough to make an adjustment before my weekly weigh in. Silly, I know, but I'm a work in progress. I think that after my weigh in this weekend, I'm going to go cold turkey and not weigh myself at all for 1 week just to try something different. Can't hurt to try, right?

   If scales intimidate you and could possibly discourage you from continuing on your weight loss journey, then don't use them. It's not about the scale, it's not about the clothes, it's about a better, healthier you. Whatever makes you the most comfortable is what you should do. Just make sure that whatever you do, you are consistent. Remember, you didn't gain the weight overnight and you are not going to lose it overnight either. So, don't feel defeated if your weigh in wasn't as good as expected or if you still can't fit in to your old skinny jeans yet. Instead feel good knowing that your a sticking to your weight loss plan and getting closer to reaching your goal everyday. No scale or skinny jeans can determine your self worth, only you can do that.

   How do you track your weight loss? Are you 'Team Scale' or Team No Scale'? Share your thoughts in the comments section below.


Corrin K. Jones

twitter: @SweatHeartBoss
www.shopsweatheart.com

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Are you hungry??? Shots, shots, shots, shots......

Now after you have consumed the alcohol you are hungry, or are you? Continuing with the three part segment we take a look at Metabolism for Kody@Masterpiecefitness

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Shots, shots, shots, everybody…..

 

The social lubricant, Do-if fluid, truth serum, its known by many names and has many uses. In the vast effort to cut down on body fat, increase energy, enhancing appearance, and enjoying a lifestyle we take a close look at the effects of Alcohol. This is a three part series for one of my readers Kody@masterpiecefitness who asked the question “How does alcohol affect the Metabolism?”

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Drain before you gain.....

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You get the fuzzies?

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Need help…..

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Hypertension aka High blood Pressure…..

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Pink, pink, pink everywhere….

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No Pain, No Gain…..

Fight, fight, fight….. Fight, fight, fight…… Push, come on you can do it!!! Feel the burn!!!  You often hear this when a trainer or buddies are working out in a gym. I know I have said it plenty of times to my clients. How many of you actually know what that burn is??

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Food for Thought…..

I know you have seen that photo that shows how even your exercise regimen cannot outweigh you dietary regimen. In your normal research you probably find many variations of diets and nutritional programs, but what do you stick with and what do you weed out for your specific needs.