Everything in Moderation

Hey everyone!

Since my trip last month I've kind of backslid a little and starting eating things I had stayed away from while trying to lose weight. I'm talking fried foods, a milkshake here and there, cookies, you name it, I ate it. #dontjudgeme Now, what I have learned is that I'm at a point in my weightless journey where I can pretty much eat anything I want as long as I don't overindulge and continue to workout. There was a time not too long ago where I had the 'all or nothing mentality', either I'm eating it all or I don't want any. In doing that, I was really depriving myself and it only made me want whatever it was that I craved 10 times more! So, I've learned to 'treat' myself on an occasional basis. I like LOVE sweets! Cookies, cakes, ice cream, I like it all. So, instead of continuing to cut them out all together, I treat myself but I'm clear about moderating my portions. I'll order a small milkshake, drink half and give the rest to one of my children (they're always down for a snack). I know that if I overindulge, I'll undo my entire day and no 'treat' is worth that, so I stick to my moderated portion. It was really hard in the beginning but now I've adopted the 'some is better than none' mentality and it works for me. I never thought I'd get here, but I have and I'm glad that I can now enjoy the things I love without overdoing it. Portion control really is your friend but you have to commit to it and not overindulge. My primary snacks are still fresh fruits but I love a sweet treat now and then.

As for working out, I'm really enjoying the weather these days so I'm running outside more. I love being outdoors! Seeing God's work always motivates me (He's the ultimate landscaper). The fresh air, the greenery, the wildlife is all so inspiring and never gets old to me. I do still workout in the gym and at home but exercising outdoors is my first choice. Always. I'm working out to 3-4 times a week now and I'm comfortable with that schedule. Still doing lots of cardio because I feel my best afterwards, but I'm doing some lifting as well. Still not totally comfortable with weights yet, but I'll get there eventually. #babysteps

Has portion control worked for you? Weigh in below.

 

Side note: Please take note of my new twitter and IG handles below. I have some new things in the works that I'd like you all to be a part of. #fitforaqueen #ffqlifestyle Thanks!

Corrin K. Jones

twitter: FFQ_Lifestyle

Instagram: FFQ_Lifestyle

 

Posted with Blogsy

Back In the Gym

Hey everyone!

Went to the gym today after being MIA for 2 weeks! #dontjudgeme Although I've been doing light workouts at home, jogging in the park and swimming with my children, I haven't stepped foot in the gym since I've been back from Miami. It felt good to go today and get back into the groove of things.

Although you don't need to go to the gym to stay in shape, for me I just feel like my workout is more structured when I'm there. I stick to my 30/30 workout (30 minutes of cardio and 30 minutes of strength training), get my hour in and go home. It's just that simple. Since I'm not trying to lose that much more weight (around 5-7 pounds), I've cut back to working out 3 times a week and I'm just watching what I eat. Knowing that I've already lost the bulk of my weight, I feel less pressure about losing these last few pounds. I'm still cautious about my eating and snacking habits, I'm just not obsessing over it like I used to. Oh, and I've ditched the scale! *chucks up the deuces* I'm weighing in once a month now and just relying on the fit of my clothes to tell the story. No more letting the scale control me.

How is your weight loss journey going? Weigh in below in the comments section!

 

 

Corrin K. Jones

twitter: @SweatHeartBoss

 

Posted with Blogsy

Final Weekend Weigh In: The Big Reveal!

Hi everyone! As you know, I've been working hard for the past 3 months to shed this extra weight before my trip to Miami, but even more importantly, for my health and wellness in general. My initial goal was to lose 25 pounds but I ended up losing 21 pounds. Although I didn't meet my goal, I'm very proud of myself and what I was able to accomplish. I can definitely see the difference in the way my clothes fit and I see a big decrease in my belly fat. 

I'm smiling from ear to ear as I write this, not just because I lost the weight but because I proved to myself that I really could do it. Being a mother of 4, I've been struggling to lose 'baby weight' for several years and I'm so proud that I finally made the commitment and stuck to it. Here are a few things I learned during this journey: 

1. There's NO magic pill. You have to put in the work to get the results and its just that simple. You can't expect to lose weight if you aren't willing to exercise and  eat healthy.

2. Fad diets are not the answer.  Last week I tried a new fad diet called 'The Military Diet'. It's a strict 3 day diet that I wanted to try to lose a few extra pounds before my trip. Although I lost 5 pounds in 3 days, I gained back 2 before my weigh in. It's a quick fix if you have an event coming up but it's definitely not a long term weight loss plan (in my opinion). Fad diets are for the short term, temporary weight loss but in order to see long term results you're going to have to make long term lifestyle adjustments. 

3.  Don't be a slave to the scale! The scale can be very deceiving because it doesn't show the full story. There were weeks I lost no weight and would beat myself up, even though I could clearly see a difference in my physical appearance. I was just so stuck on the scale that I couldn't see anything else. I'm learning now to judge my progress on the fit of my clothing and how I feel as opposed to what the scale says. So, no more weekly weigh-ins for me. It's stressful and can be just as discouraging as it is rewarding. 

4. Have someone hold you accountable.  Blogging about my journey weekly has helped me tremendously. Knowing I had a responsibility to keep you all updated really kept me motivated. Even when I didn't have the best results to report, it only made me work harder for my next update. Whether you're blogging, journaling, having a weight loss contest at work, find someone who will hold you accountable for your goals. It's easy to set a goal and keep it to yourself so that if you don't meet it, no one knows (been there done that). However, if you share it with someone, you're more likely to stay on track and meet your goals. Accountability is the key to success. 

When I started blogging about my journey in April, I was nervous about sharing my story with others and afraid of failing. Now, 3 months later, I'm so happy I didn't succumb to my fears. I'm more confident not only in my appearance but in my abilities to achieve whatever I put my mind to. I just hope I was able to encourage someone else to do the same. 

Thanks so much for following me on this journey and taking the time to read my weekly updates. Although I won't be weighing in weekly anymore, I'm still going to continue my healthy eating abd exercise regimen. I'll also be blogging about different recipes, work outs and other healthy lifestyle tips. 

I'll be back next week with a full report on my trip to Miami and The Mrs. Carter Show! In the meantime, follow me on twitter (@SweatHeartBoss) and Instagram (@Shopsweatheart) for motivational quotes, pics and other random foolishness (because I like to laugh). Thanks again and have a blessed week! 

Corrin K. Jones

Weekend Weigh In : June picture update and #turnup21 Week 1 Progress Report

Hey there! I just wrapped up week one of my #turnup21 challenge and it was a success! I stuck to my diet of no bread, rice or pasta, drank lots of water (a gallon most days) and snacked on nothing but fresh fruits! I also stuck to my plan of working out for an hour, 6 days a week, splitting my workout up between cardio and strength training. I made it a point to not eat after 7p. To ensure that I stuck to this schedule, I set my cell phone alarm for 6p so I had at least another hour to eat dinner before my cut off time. This worked out perfectly for me and definitely kept me on track. By sticking to my plan, I was able to lose 4 pounds! *cues applause*  

Since it's about that time for a picture update (and I was feeling photogenic), here's an updated one that I took over the weekend: 

Now, to my surprise, I didn't go into snack withdraw and the fruits I ate instead (mostly grapes, apples and bananas) were very satisfying. I also did not feel excessively hungry while sticking to my plan. I think most of that had to do with my water consumption. I'm normally a big diet tea and soda drinker, but as of last week I started drinking water only. I noticed that I wasn't hungry in between meals (which almost never happens) because I drink at least 16 oz. of water with each meal. I'm learning to recognize the difference between being hungry and being thirsty. So, the next time you're feeling hungry in between meals, try drinking a glass of water. I also made out my workout schedule for the week in advance and stuck to it so I was able to hit the gym 6 days which was my goal. I felt energized during my workouts and accomplished a lot in an hour which really made me feel good! *gasps* Could I be becoming a 'gym rat'? *clutches pearls*

Photo credit: www.eziahp.com

Remember 'a goal without a plan is just a wish' - Antoine de Saint-Exupery. You have to have a plan and then put that plan in action! With just 2 more weeks left in my #turnup21 challenge and 2 more weeks before my trip to Miami, I'm going to continue to execute my plan. Whatever you are doing to meet your fitness and weight loss goals, just remain consistent and don't get discouraged. You will see results if you just stick with it. You didn't gain the weight over night and you won't lose it over night either. You have to keep working at it. 

What's your weight loss and fitness plan? Weigh in below in the comments section.

Follow me on Instagram @shopsweatheart to see more health and fitness motivation pics! 

Corrin K. Jones

twitter: @sweatheartboss 

Instagram: @shopsweatheart

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

Weekend Recap: Four Miles and an Oreo Cookie Face Off

   So, between nursing my daughters through a stomach virus, housework and having a face off with a pack of Golden Oreo cookies (get to that in a minute), I still managed to get in some exercise and eat healthy!
 
   The weather was beautiful this weekend so I decided to take advantage of that and exercise outdoors as opposed to hitting the gym. I absolutely love working out outdoors whenever possible. Something about the fresh air, nature and the scenic landscape really motivates me as opposed to the monotony of the treadmill at the gym. #noshade Now, don't get me wrong, I have nothing against the gym it just bores me sometimes so I like to switch it up to keep myself interested. Anyway, I ran a little over 4 miles between Saturday and Sunday and I was very proud of myself considering I am a novice runner. I joined my local Black Girls Run group a few months back but only ran with them once due to scheduling conflicts. However, I'm building my stamina and endurance so I can adopt the 'no less than tres' (no less than three miles) per run motto that I learned from my group.  My overall workout goal is to hit the gym or the park for 60 minutes of exercise at least 4 times a week.  I have to workout and eat right in order to see results. In the words of Big Daddy Kane 'aint no half steppin'!

    During my run I noticed that someone had chalked the word 'Inspire' on the path and it definitely spoke to me and made me push forward. Now, I must say that this run was not a cake walk for me. As previously stated, I am a novice so I can't run the entire lap (yet) but I do run 75% of it and briskly walk the remaining 25%. I do this by setting milestones for myself using markers on the path. Those markers can be anything from a park bench to the basketball court. I just pick a marker, run to it, pick another, walk to it (as I catch my breath) and then continue this throughout my run. To keep track of my time and distance I downloaded an iPhone app called 'Pedometer' (see the bottom right picture in the collage). It's really cool because it not only tracks your distance and time, but also your average speed, number of steps and calories burned. You can even add your music playlist to it which is nice. There's some other functions too that I haven't explored yet but I'll get to them eventually. Granted, I have never used an app like this before so I have nothing to compare it to, but it's free and user friendly so...SOLD! Another great app that I use is 'My Fitness Pal', it's also free (see the pattern here) and it's good for tracking your meals and activity. My user name is 'ckjones03' on My Fitness Pal so feel free to friend me if you'd like:-)

My Weekend Run Collage

   Now, about those Golden Oreos that almost knocked me off my game this weekend. So...I'm in the kitchen, cleaning up after dinner and minding my own business when I remembered that I had Oreos in the cabinet that I had bought for my daughter (pre-stomach virus). So, I go to the cabinet and there they are, all bright and shiny in that golden packaging, looking like temptation and defeat all in one. I shall not tell a lie, we had a face off for about 2 minutes while I mentally went over all the reasons why I should eat them (I don't want them to go bad, I'll only have 3, they're healthier than the chocolate ones, I deserve a treat, etc.). In the end, I forced myself to just close the cabinet and walk away because I did not want to undo my day. Overall, I ate healthy all weekend and maintained my 1200 calorie/per day allottment. #shewon I also changed my privacy settings on 'My Fitness Pal' since I started writing this blog, so if you friend me (ckjones03),  you'll be able to see exactly what I am eating.

   How did you Sweat Heart this weekend? What apps do you use to help you on your fitness journey?


Corrin K. Jones



 

 

Goodbye Fat, Hello Fit!

Hello!

  My name is Corrin, and I am a junk food junkie. I enjoy long walks in the snack aisle at my local supermarket, summertime trips to Wawa for 32 oz Pepsi Big Gulps (Mayor Bloomberg would so not approve) and weekend visits to Taco Bell for a warm empanada. Yes, I know I have a problem and I am certainly a work in progress. However, if what they say is true (whoever 'they' is) about admission being the first step to recovery, then I am on my way.

  As a 33 year old wife, mother of four, FT employee and entrepreneur (www.shopsweatheart.com), I find myself either always tired, on the go, or most days, both. I often feel like I don't have the time to get to the gym or make the perfect, healthy meal but I know that in order for me to live a healthy lifestyle and set an example for my children, I have to make the time. All through high school and college (go Rutgers!) I was a very comfortable weight. In fact, after having my first child, I snapped right back to my pre-baby weight within 3 weeks! However, after getting married and having 3 more children, the 'snapback' ship has sailed, hit an iceberg and sank *cues violins*. With this being said, I feel like I have to work 10 times harder to accomplish my weight loss goals and up until now I have not been fully committed to doing so. I know I have to eat better, I know have to work out regularly and most importantly of all, I know have to be CONSISTENT. I can't go to the gym one week and then take the following week off. I can't juice one day and eat junk the next day. (Sidebar: I lost my first 10 lbs juicing but I'll share that in another post). My point is that consistency is the key to success in anything and weight loss and leading a healthy lifestyle is no different.

  Anyway, I have set a weight loss goal of 25 lbs in the next 3 months, starting TODAY (can't believe I just put that out there)! Why 3 months you ask? Well, first, my youngest is now 2 years old so the famous 'baby weight' excuse expired 12 months ago. Second, I have two big vacations planned this summer that I am very excited about! The first of which is going to see Beyonce in Miami, FL in July for The Mrs. Carter Show World Tour, and trying to do the choreography to 'Single Ladies' with a jiggly belly is not the business. Now granted, I'm a horrible dancer and have NO rhythm, but I plan on being an honorary, off beat, audience dancer that night and I do not care who sees me. #dontjudgeme  Third, and most importantly, I am sick and tired of being sick and tired. I want to be the best version of me I can possibly be and I can't do that now being 25 lbs overweight and feeling uncomfortable in my own skin. Being overweight increases your risk of heart disease, diabetes, cancer and a host of other life threatening diseases and in my best Sweet Brown voice 'ain't nobody got time for that'. I have a wonderful husband and 4 beautiful children that need me and I refuse to let them down because I won't change my eating habits and exercise regularly.

So, my goal for this blog is to be as transparent as possible by journaling my weight loss and healthy living struggle, my progress and my successes (and defeats).  I'll also be offering some helpful tips that I discover along the way. However, my main goal is to encourage others who are experiencing the same challenges and are ready for change.

Time to stop sweating the disappointments and setbacks and time to encourage one another to Sweat Heart! What is your biggest weight loss/healthy living struggle and how have/are you overcoming it?
How will you Sweat Heart today (i.e. working out, making a healthy meal, etc.)?

Me, April 5, 2013

Corrin K. Jones
follow me on twitter @SweatHeartBoss
Instagram @shopsweatheart
www.shopsweatheart.com

Q's - Tips: AM Workouts and Proper Nutrition by: @agent17prime

You get the fuzzies?

Alright I had a friend Kariah C. ask me a couple questions “Should I workout before breakfast I workout?” “Is it a bad thing to workout on an empty stomach?” There are many ways that I can answer those questions. 

Q's - Tips: Being Heart Healthy by @agent17prime

Hypertension aka High blood Pressure…..

Health and Nutrition is our topic. Today I want to bring to your attention to one of the smaller, yet still very important matter. Hypertension also called high blood pressure.