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Ajima Jackson

December 2014 – Show Your Meals/Set Your Goals Challenge

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December Challenge 2014It’s time for our December Challenge! This month we are going to take photo accountability to the next level and focus our goals for 2015.  You will need…

  • A camera or a cellphone with camera
  • A notebook or journal – This will become your food journal/goal setting notebook.  You can also record your meals on your computer/tablet if you prefer.

How do I sign up? – Leave a comment below and let us know about your 2015 goals and what healthy eating looks like for you.

Part 1 – Show Your Meals #BWLWDec

We are going to commit to taking photos of everything we eat, including snacks, as a way of really being honest about what we are eating. At the end of each day you will review your photos and keep a log in you food journal.  If you miss any photos or don’t want to take photos, you can just keep the journal of all your meals. Tasks:

  • Post photos to the social media profiles of your choice daily or at least 3 times a week and Show Your Meals with the group to keep yourself accountable.  Use this month’s hashtag: #BWLWDec
  • You need to have a clear idea of what foods you want to eat and how much – This will vary for each person.
  • Daily or weekly you will do research on a calorie counting site of food logging site, like Myfitnesspal.com and sparkpeople.com, to determine if you are eating too many calories or if you need to cut back on things like sugar or salt.  Evaluate what changes you need to make and commit to taking action so that you can get/keep your eating habits on track.  Take action!

Ask these 4 questions each day and note the answers in your food journal…

  • Did I eat for any reason other than hunger? – i.e. emotions, stress, boredom, etc.
  • How did I feel before and after my meals?
  • Do I feel good about my food choices today?
  • Are there any actions I need to take tomorrow to keep my healthy eating goals on track?

Part 2 – Set Your Goals

We are about to move into 2015 in 31 days, so you have plenty of time to decide how you want 2015 to manifest and what your goals are.  Weight loss goals, relationship goals, goals with a family focus, work related goals, all affect your lifestyle and have an impact on wellness.  This month I want you to take some time and think about what you want your life to be as well as what you want in terms of weight loss.  You will answer these questions in your journal each day (one question per day for 26 days)

Day 1-10 – What are your goals for 2015?

  • What are your goals related to health and wellness in general?
    • What are 3 steps you need to take to get closer to these goals?
  • What are your weight loss goals?
    • What are 3 practical steps you need to take to make these goals a reality?
  • What are your relationship goals? – Friends and Family
    • What actions can you take to make these goals reality?
  • What are your love relationship goals? Boyfriend, spouse, future relationship…
    • What actions can you take to make these goals reality?
  • What are your career/work and/or business goals?
    • What are 3 steps you need to take to get closer to these goals?

Day 11-26 – Review your goals and answer these questions in light of them…

  • What are important reasons behind your health and wellness goals?
  • What are the important reasons behind your weight loss goals?
  • What are the important reasons behind your relationship goals?
  • What are the important reasons behind your career/business goals?
  • What information do you need to reach your health and wellness goals?
    • How will you find it?
  • Do you need any new knowledge or skills to reach your career/business goals?
    • How will you get this information?
  • Do you need and help, information or support to reach your weight loss goals?
    • How will you get this help, information or support?
  • What does success look like: How will you know when you’ve achieved your health and wellness goals?
  • What does success look like: How will you know when you’ve achieved your relationship goals?
  • What does success look like: How will you know when you’ve achieved your weight loss goals?
  • What does success look like: How will you know when you’ve achieved your career/busines goals?
  • What obstacles may come my way in 2015 as I strive to reach my goals?
  • Is there anyone in your life who you can reach out to for support? How can I reach out to and conned with these people?

Tatenda lost 62 pounds

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Weight Loss Story of the Day:  Our African sista Tatenda lost 62 pounds. This petite diva’s emotional eating and not exercising resulted in weight gain. She also gained weight during pregnancy.  Feed up with the drama that can come with being overweight, she decided to change her lifestyle.  Here is what she shared with us…

Tee before and after

Hi, My name is Tatenda. I am a 30 year old woman with one daughter. About three years ago, I had some issues, got into a bad space and I gained 20kgs (44 pounds) because I did a lot of emotional eating. I was a total junk food addict and didn’t exercise. Then, I got pregnant and I gained another 24 Kg (53 pounds) and my total weight then was 112Kg (246 pounds) and I am a short woman. I looked and felt horrible. I gave birth to my baby last year and I felt terrible that I couldn’t fit all my old clothes. I also hated taking pictures because I looked too awful. I started wearing a size 42 (US size 12) yet I had always been a size 34/36 (US size 4/6) in the past.

I tried to go to the gym but after my caesarean birth I had developed a problem with my sciatica nerve so exercise caused terrible backache. I had to focus on my diet but it was very difficult because I was breastfeeding. For several months, I just did bits of walking, drank warm water with lemon juice each morning and over a period of a year I lost about 18kg (40 pounds). A friend of mine had a wedding about two months ago and I was her maid of honor. I thought I had really lost weight. However, when I saw my photos I was taken aback. I knew that I really had to get more serious and claim my body back. That’s when I decided to accelerate things a bit. I reduced my carbohydrate intake and completely cut out junk food, fast food and sugar from my diet. I also went on the 13 day metabolism diet. Exercise wise, I began to do a lot more power walking and in a space of two months I lost another 10kgs (22 pounds).

I have reached the halfway point to my desired weight goal. For almost a year, I had been trying to shed the weight after my caesarean birth but I wasn’t really serious. I gave myself excuses until I decided enough was enough I decided to make some changes and I am still going on! I have about 20kg more to lose to have a normal BMI and I believe I can do it and so can you!

Tee weight loss journey

Tiffany lost 84 pounds with weight loss surgery

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Weight Loss Story of the Day: Tiffany lost 84 pounds with weight loss surgery.  After being diagnosed with diabetes, high cholesterol and severe asthma, she decided that gastric bypass wls was the best option to change her health.  Here is what she shared with us…

Tiff weight loss surgery

Hi! I am 28 years old and had been overweight my entire adulthood. After becoming very ill and being diagnosed with diabetes, high cholesterol and severe asthma I knew that something had to change. I did my research and decided to have weight loss surgery. I had gastric bypass weight loss surgery on June 16, 2014. My highest weight was 295 pounds and today I am 211 pounds. I started out at a size 22 and I am a size 12/14 now. I am hoping that my story will inspire others to eat healthy. My surgery was simply a tool.

I developed a gluten sensitivity after the surgery and had to completely cut out breads all together. I now follow a gluten free diet and workout 4-5 days a week. I also had to cut out sugar and high fats because it makes me dump (after weight loss surgery some people experience undigested food passing through the digestive system – more info).  I work out 4-5 days a week and do a mix of cardio and strength training.  I am about 40 pounds from my surgeons goal of 170 pounds. My personal goal is 160 lbs! This surgery isn’t the easy way out. I have to work super hard. I want people to realize that you CAN do it. Trust me, it’s rough but if I can do it so can you!

Tiffany before and after

A’Sian’s Mom Lost Over 100 pounds

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Weight Loss Story of the Day: A’Sian helped her mom Melissa to lose over 100 pounds and she is so proud of her mother.  I think that it’s a beautiful thing when we can encourage out loved ones to live healthier lives AND support them during their transition to new habits.

Asian mom weight loss

This isn’t my story, it’s my mother’s story. I am 23 years old and my mom has always been heavy set. She always ate at fast food restaurants (McDonalds was her favorite) and always cooked fried foods. She added a lot of salt to food, never worked out and always purchased sodas.

Right now, I am a junior in college. I would have been graduating in May 2015 but due to a tragic death in my family it delayed my acceptance into the nursing program at my school. So, I had to wait out the year in 2014. I decided to pick up a minor in nutrition. I always tried to convince my mom to start working out and eating better but she never listened. That’s until one day when I really told her the health risks she faced (that she was aware of already) by being overweight and by being African American. That was in May of this year!

Now, my mom works out every single day, she drinks only water and coffee occasionally at work. She works out with a personal trainer that holds group kickboxing classes.  You will find her walking at work in the mornings and during her break, as well as  using the elliptical at work. She eats vegetables, lean meats and doesn’t even add salt to her food. Her starting weight was close to 400 pounds, and now she has lost over 100 pounds just by changing the simple things. I know this is a long story but I am so glad I was able to help my mom change her life! She is full of life now and it proves that anything is possible! No, it wasn’t easy but she did it.  I am so proud of my mom!

Leslie lost 183 pounds

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Weight Loss Success Story of the Day:  Leslie lost 183 pounds in 2 years and is really happy to be in “onderland”, down from 394 pounds.  She shared her before and after photos with us and some info about how she lost the pounds.

Leslie before and after

My name is Leslie Duncan and I have lost 183 pounds. I was 394 pounds and I currently weight 211 pounds. I’m losing the weight by eating low carb and working out 4 days a week. It has taken me 2 years to lose this weight. I’m working on losing 60 more to get to my goal weight of 150 pounds.

My motivation was that about 3 years ago, I was 394 pounds and had a serious medical issue.  There was fluid around my heart and I was very ill.  This situation is what lead me to change my life. I started to eat healthier and began walking 10 minutes a day. I now walk 5 to 7 miles a day and workout 4 times (lifting weights) a week. Being able to be healthy and enjoy my family is my main inspiration. I have learned to cook healthy, low carb meals and I drink mainly water and green tea. My life is completely different in the best way.

leslie weight loss Leslie before and after photos

70 pounds down: Tiffany lost 30 more pounds

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Update:  We shared Tiffany‘s journey back in January of this year. At that time she’d lost 40 pounds.  Now, she’s happy to share with us that with healthy eating and exercise she’s lost an additional 30 pounds, for a total of 70 pounds.  Check out what she shared with us about changing her lifestyle…

Tiffany weight loss story

I don’t know if I would call this a Before and After, but I’d rather call my journey a Before and During. I can honestly say that I have been overweight for majority of my life beginning at age 8. I’ve also been told that I carry my “weight well” or that I “don’t look the weight that I am” when in all actuality I was lying to myself the entire time. In 2011, after a long back and fourth of trying out several failed diets, diet pills and exercise regiments, I decided that I wanted to undergo Lap band surgery. Anyone who has contemplated getting any type of weightloss surgery knows that there are several different avenues that you just take before actually being approved for your surgery.

I was at my last step on the approval letter which was being evaluated by a licensed nutritionist for approximately six months. I went into it thinking “Great, I’m almost there.” but not knowing that meeting this nutritionist would ultimately kick off a new weight loss path that would not involve me undergoing weight loss surgery at all.

At my heaviest weight, I was 284 pounds with high blood pressure and on high cholesterol pills with a BMI of 42% (almost half) at 5ft 5in tall. I told myself that day it was time to stop hiding it or telling myself that it’s not that bad and committee to becoming a healthier version of myself. I started my workouts by going to the gym 5 days a week and walking in the treadmill for 30 minutes. As I felt myself getting stronger, I began to do circuit training which involved the treadmill, elliptical and stair stepper with 25 minutes of strength training included.

As far as what I eat, I try to fuel my body with a lot of protein, eat green leaf vegetables and drink plenty of water or only 100% juice. I will occasionally have carbohydrates, but I make sure that I do not overindulge and listen to my body when I am satisfied not full. I track all of my meals and workouts using the MyfitnessPal App.

Today, with the help of my nutritionist and dedication to the gym, I have managed to drop 70 lbs. By far this journey has been the furthest from being easy, but everyday I’m reminded and grateful of not only who I was but whom I’m becoming.

Remember that the “rabbit didn’t win the race, the turtle did” so just because your weight does not immediately come off in the time period that you want it to does not mean that you should quit. This entire journey should not be looked at as a diet but rather a lifestyle change. If you are truly ready to make that commitment to your health then I have no doubt that you will be successful.

Read more about Tiffany’s weight loss journey and see earlier photos…

Tiffany before and after

Nneka lost 50 pounds

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Weight Loss Story of the Day: Nneka lost 50 pounds. Clean eating, doing cardio and the Insanity program changed her life.  She went from 205 lbs in July 2012 to 155 lbs in October 2012 and has kept the weight off for 2 years.  

Nneka before and after

My motivation was realizing that I had gained over 30 lbs since I started college in 2009. I changed my eating habits completely by removing all excess sugars, soda, juice, fried and processed foods. My diet mainly consisted of egg whites, fresh vegetables and protein (turkey breast/baked chicken). I did the Insanity program as my form of working out and supplemented it with additional cardio sessions 5-7 times a week. At my heaviest, I was 205 pounds and my current weight is 155 pounds and I am “6,0” tall.

The best advice I have for anyone trying to lose weight is #1 get your diet under control before you start a workout regimen. It’s difficult to see results when you’re not eating properly.  Point #2, diligence is key. In the past, I tried several diets and work out regimens but they always included “off days” and “cheat meals”. When I started insanity, I made a permanent lifestyle change and I stopped purchasing foods that I shouldn’t eat and made sure to stick to my diet and workout regimen even during vacations and going out to dinner.

Instagram: @Nneka_Meshelle

Natalie lost 50 pounds

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Weight Loss Success Story of the Day: Natalie lost 50 pounds by eating moderate potions, tracking what she ate and exercising regularly. This proud wife and mom of 3 is now a fitness coach. Check out her story….

Natalie before and after

Name: Natalie Testamark-Mason, 
Age: 35
Height: 5’8″
Starting Weight: 225
Current Weight: 175
Married, Mom of 3, & Fitness Coach

Hello! My name is Natalie Testamark-Mason. I have been dedicated to my weight loss journey since May 2012. My weight gain came with a lot of negativity – bad health, insecurity, and depression. I was tired of feeling that way and I didn’t like what I saw in the mirror. After a few serious health scares I knew it was time to make a change. I refused to let something as controllable as my weight, define my emotions and well-being.

Initially, I started with decreasing my portion sizes and using food tracking apps to monitor my eating. This process was a great starting point which taught me about accountability and healthy choices. I don’t believe in depriving yourself of foods that you like, but instead I focused on moderation. Lately, I have been eating less starchy carbs & replacing them with green vegetables and/or protein.

Since I am a former collegiate athlete and coach, I went back to my roots and started training like an athlete. Biking, running, strength and athletic style circuit training. I became such a Fitness Addict that now my Husband and I own and manage a Fitness Company where I am also a Fitness Coach helping to lead others to their goals.

My advice to others is first, realize that weight loss is a personal journey. Looking to others for inspiration is GREAT but remember to do what is best for you. Second, understand this journey is not a sprint…it’s a marathon! Don’t look for quick weight loss crash diets and gimmicks. Embrace a healthy lifestyle, including healthy foods & exercise. I promise the journey will feel like less of a struggle. Great Luck to Everyone on their journey!! Keep Pushing!!

IG: @nattydreadlocs  @mrsmasonprime
Website: masonprime.com

Latonya lost 74 pounds

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Weight Loss Success Story of the Day: Latonya lost 47 pounds and has gone from a from a size 22/24 to a size 12/14.  With some willpower and the help of a great trainer, she was also able to get off of some serious medication and become a fitness addict. Here is her Transformation Story…

Latonya before and after

I started my weight loss journey in 2009. My weight of 260 pounds exceeded well above what I wanted to be, especially since I was an athletic person. I could not believe that I had allowed myself to get that big. Of course, I was eating any and everything I wanted until I got tired of what I looked like.

I enlisted the help of fitness guru, Alice Sims, a trainer at Success Athletic Training, to help me to get back on track. I knew that once she got involved with my weight loss process there was no turning back. She had my best interest at heart and knew exactly what I needed to do.

My journey was not an easy one but I knew I would have to endure the good and the bad to get results. I started by making small goals so I would not feel overwhelmed or quit. My goals included reducing how often I ate at fast food restaurants, drinking more water versus sodas, portion control and exercising regularly. By following those consisted regimen/routines I began to see the weight continue to come off.

I was so involved that I began going to work out during my lunch break. Who says there is no time to work out? A year into my journey, I had an allergic reaction to the blood pressure medication that I had been on for years. I went to the doctor and because they were so pleased with my weight loss my doctor advised me that I could stay off blood pressure medications as long as I could maintain my pressure.

Four years later, I can still say I no longer take any medications at all because I made the choice to live a healthier lifestyle. Yes, it’s a lifestyle that I find addictive!

By far am not where I want to be but I am definitely no longer that unhealthy young lady. Today, I weigh 186 pounds which put me down 74 pounds. I went from a size 22/24 to a size 12/14. In my continued weight loss quest, I have stepped up my game by cutting out all meats except for fish. I have been going steady on this for the last 8 months now and I truly feel great! There were no short cuts for me just pure hard work! It’s all about the 3 D’s!! Dedication, Determination, Disciple! No Excuses!

Margo lost 45 pounds

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Weight Loss Story of the Day: Margo lost 45 pounds.  This proud mom of 2 decided to take her life back from depression, bad relationships, anxiety and emotional eating to achieve greater health and reach her weight release goals.  Here is what she shared about her victory…

Margo before and after

Hello, My name is Margo Mealing and I am a 41 year old mother of two. I have been on my weight loss journey for years. I would start then stop when I saw results or when life threw challenges at me. I am a emotional eater, so I eat when I am sad and eat when I am happy. Whatever I am feeling, I eat through it. I went through a divorce that left me feeling depressed and years after my divorce I was in a relationship that drained the life out of me and left me feeling defeated, as if I was nothing. I actually allowed a person determine how I felt about myself. I was on blood pressure medicine (3 pills) and medication for anxiety attacks.

I took a look at myself this year and said you have to live for your kids. God has a plan for your life and you are better than this. I decided that at 5’5″ and 260 pounds in April of this year I was going to work on me and so that’s when I started by joining the gym and eating better. I would do 45 minutes on the elliptical at least 4 days a week it was extremely hard because I wanted instant results but I felt so much better when I worked out. I changed my eating habits also. I have cut back on carbohydrates and started drinking water. A typical daily eating plan for me is a boiled egg and turkey bacon for breakfast, a protein shake, lunch a salad with vinaigrette dressing and for dinner chicken and vegetables.

In August of this year, I had a health scare when my mammogram showed a nodule and calcification in the same breast. Now this was scary because my maternal aunt died at 41 of breast cancer and my paternal aunt had her breast removed so I had to have two separate biopsies and wait for the results. I was fine, but that put a stop to my weight loss because I had gotten depressed and couldn’t see any positive, only negative. So, I gained a few pounds but quickly got back on track. I am now up to 65 minutes on the elliptical doing between 5.5 and 6 miles, 5 to 6 days a week. I allow myself one cheat meal or snack one day a week.

My advice is just start, even if it’s just walking 30 minutes or eating better just start somewhere. I would also advise others to do something they enjoy as exercise, like Zumba, cycling, walking…heck pole dancing! Even if you get off course just get back on don’t be too hard on yourself. People say get a workout buddy, but when I did that if they didn’t go I wouldn’t go and then they would stop altogether, so I have learned to go alone. I know that I can count on me! Plan, plan, plan! Make sure you plan your meals daily or you are setting yourself up for failure! Lastly, keep people around who motivate you and don’t sabotage you.

I am so happy with my life right now. I feel better, I look better and my health is great! I am in a great relationship with someone who builds me up instead of tearing me down. I am on a journey, I have a goal and I will not stop not even when I achieve it. I just enlisted the help of a personal trainer and that begins this week. I still have 35 pounds to lose and lots of toning to do, but I am loving the skin that I am in. I began my weight loss at 260 pounds and I now weigh 215 pounds! That is the lowest my weight has been in over 10 years! You guys inspire me. BWLW is an awesome vessel for women who need that extra push that extra motivation. I thank God for people like you. Thank you all for reading my story! Good luck and God bless.

Margo weight loss