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

 

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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

 

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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 - 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 (Week 2) - Zumba and Brownie Brittle

They say it takes 21 days to make a habit and this weekend I hit the 14 day marker so I'm almost there. Although I have to admit that I still struggle with my snacking habits, I must say that I'm more conscious of what I snack on and how much of it I consume. The 'My Fitness Pal' app plays a major part in my weight loss journey. It really keeps me accountable and forces me to eat smarter and keep track of my calorie intake which in turn translates in to weight loss. I'm down another 2 pounds this week and I know that a huge part of that is credited to my diet. Instead of indulging in soda and donuts, I've been snacking on Greek yogurt, pretzels, fresh fruit and my latest obsession, Brownie Brittle! Wendy Williams did a segment on her show the other week about healthy, low calorie snacks and this company, Sheila G's Brownie Brittle was one of the featured items. It's basically the crispy edge of the brownie and it is fantastic! The best part of all is that 6 pieces is only 120 calories so you can indulge in that sweet tooth and not undo your day. You can buy them online or at your local BJs Wholesale Club. Check out their site (www.browniebrittle.com) to see what other locations carry them.

The other major part of my weight loss journey are my workouts. Last week I somehow managed to fit in five sessions for at least 1 hour each. Four of my five workouts involved running and the elliptical machine so I managed to cover a total of 11 miles (I'm still in disbelief). My fifth workout was a one hour Zumba class which was both fun and challenging. Now normally, I only do Zumba on the Wii in the privacy of my home because I have no rhythm (just like poor Carlton up there). I prefer a safer, no laughing zone, but my good friend and college roommate recently became an instructor so I wanted to support her. Well, I did better than expected and managed to keep up for the most part (I just free-styled on the parts I couldn't catch on to).  I definitely broke a sweat and felt a little sore the next day which is a good sign for me.

I know I've only lost 5 pounds since I began this journey 2 weeks ago, but I consider that a milestone for me. Normally, I would've fallen off by now and set a new start date, but not this time. I really am committed to getting in shape and leading a healthier lifestyle. Although I wish I could speed up the weight loss process, I know that this is a process that can't be rushed, especially if I expect long term results. Besides, Rome wasn't built in a day...and my new, fit body won't be either.

Did you weigh in this weekend, and if so, how did it go? What are some of your favorite healthy snacks? Please share in the comments section below.


Corrin K. Jones
twitter: @SweatHeartBoss
www.shopsweatheart.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.

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: Alcohol, Metabolism, and the Body Part I by: @agent17prime

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?”

Q's - Tips: Get your WORKOUT on! by: @agent17prime

Need help…..

You know as well as I do that your main goal for yourself is to look amazing in as well as out of clothes. It would not be fair of me to write to you giving you a bunch of health, nutrition, and workout tips without giving you and actual workout regimen

Q's - Tips: HOW TO REDUCE MUSCLE SORENESS by: @agent17prime

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??

Q’s –Tip’s: MAKING THE RIGHT CHOICE by: @agent17prime

Program Design…..

 I know this guy, amazing person, full of ideas, very good ones; gun ho about making the right decisions about the next step. This guy can spew out about as many ideas in a 1 min time frame faster than you chew gum. Many of us have some of the same characteristics,  we come up with a sure fire plan, work out most of the details and get started just as soon as humanly possible on making the plan come to life. This happens with just about every person that decides to lose weight, tone up, build muscle, etc.