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Update: Shirley lost over 70 pounds and kept it off

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Update: We’ve been following Shirley‘s journey since 2015. She wrote in to share how cooking healthy meals use to be a challenge, but now she’s a true fan of meal prep. Shirley lost over 70 pounds and has gone from a size 22 to a size 10. At 58 years old, she is fired up about health and fitness.

Shirley weight loss

After my initial weight loss, I tried everything in the world not to cook, predicated by various excuses;

  • I don’t have time
  • I can’t cook
  • I can just eat low-cal frozen meals, etc.

None of those worked and I could feel my weight slowly starting to creep back up. I talked to the counselors at Quick Weight Loss and began a 9-week program. At first, I tried cooking on my own and had the same problem: I couldn’t cook and my food was nasty. As before, I didn’t want to eat it, which meant I would eat things I had no business eating. I bought the program’s cookbook and the rest is history.

Now, I’m constantly seeking out new recipes. I buy Cooking Light and Eating Well magazines, and they are full of tasty, healthy recipes. I also started reading books by Michael Matthews (aka. The Shredded Chef) and all the pieces fell into place for me. I used his cookbook this weekend and so far, the meals are amazing!

Prepping is EVERYTHING. I now cook meals on Saturday and Sunday. By Monday, I’m ready to grab and go! I was working out four times a week but I had surgery in November 2016 and that took me out of the gym for over a month. Now, I re-united with my old trainer Dionysis Warren, who is just the best trainer ever. He helps me not only with working out but with my psyche. You have GOT to wrap your head around this process or it won’t work. Food cannot be your life; as Michael Matthews says, it’s just fuel. Yes, it needs to taste good or you’re not going to eat it, but you have to do a lot of “unthinking.”

I grew up on fried foods; fried fish on Friday and fried chicken on Sunday, including fried corn. I thought my taste buds would never want anything else, but I was so wrong. I eat something fried every now and then, but no more than once a month. Surprisingly, I don’t even want it anymore. It’s just not that good.

Now, I have wine and a splurge meal on Saturdays and my weight stays within 2 pounds of my goal (I actually went two pounds BELOW my original goal and that’s where I now stay). I wear a size 10, down from a 22. (If the sizes are split, I wear an 8/10.) For the most part, I wear medium tops and I use to wear a 3X. I would love to get to that 8, and I may do that, but right now my focus is on maintaining and living a healthy lifestyle.

Most importantly, I actually enjoy cooking now! I like finding new recipes and trying them out. It’s like an adventure! Cooking/meal prepping is the most important part of this journey. The more you do it, the more it becomes a way of life. You have to let go of all of the things/foods you thought you needed before, because you don’t really need them. Your body certainly doesn’t need them. It performs much better (as God intended it to perform) when you feed it right. Be good to your body and it will be good to you. It’s just that simple.

I’m very interested in coaching others like me and have been looking into becoming a health coach. When I say I turned my life around, I mean it. I’m 58 years old, so all the crap about you can’t lose weight after 50 is just that–crap. Anyone can do this. It takes time, planning, and focusing on YOU. That’s it!

Instagram: @shirlzk58

Want to know more about her weight loss journey? Check out what she shared with us in 2015.

Cee lost 41 pounds

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Transformation of the Day: Cee lost 41 pounds. The loss of her mother, sister and father led to debilitating depression and emotional pain. After addressing her mental health, she dediced to focus on her physical heatlh. Zumba and portion control were the main tools she used. Check out her story.

Cee weight loss

My weight loss reboot began in 2013. I had kept my weigh at a manageable level for many years. However, the deaths of my mom (in 2009), my sister (in 2012) and my dad from bone cancer (in 2012) sent me careening downwards into a sea of crippling PTSD and debilitating depression. I was in emotional pain like I’d never experienced. I couldn’t rest and couldn’t function day to day. I was hiding in my room, in the dark. I was safe within the cocoon of my sadness.

I contacted a psychiatrist for help. With the proper counseling and medication, I made peace with my mental illness. This was all I was able to deal with. I wasn’t thinking about weight or appearance at the time. I just wanted to feel better and find joy again. I wasn’t aware that I had gained roughly 35 pounds. At the time, I weighed 180 pounds at 5’2″, and couldn’t have cared less.

It was early 2015 when I critically looked in the mirror. I had to make an attempt to change myself. I went to my nearest YMCA where I noticed a group of women in an aerobics room dancing, smiling and having a blast to some Latin music. I walked over and peered inside. Then, I slipped in and found a place on the back row of my first Zumba class. I was hooked from the start. I couldn’t find a rhythm, but I loved every moment. My teacher encouraged each student to go at her own pace and at her own level; I did just that. I could have never guessed how this would transform my life.

Because Zumba is not a traditional workout, I made time for 3 – 4 classes weekly in my schedule. I am naturally self motivated, but my Zumba teacher was my hero. Her upbeat personality and winning smile compelled me to go back for more. I also have Salsa or Reggae ton music in my phone and on my computer. When I play them, I’m up on my feet and dancing around the house. Before I knew it, my body started shedding pounds. My body toned up more when I resumed weight lifting. Once I felt the difference in how my clothes fit, I wanted to eat healthier.

Portion control has been key to my success. In fact, I didn’t have to make radical alterations to my diet. I make sure I eat breakfast, and I eat more plant based foods, whole grains and lean meats. I also drink more water — lots of it – as well as cutting back on sugar. I still have occasional sweets, nothing too rigid.

Today, I weigh 139 pounds and wear small to medium clothes. I reward myself with new Zumba gear. I became a certified group exercise instructor in July 2015, and I teach 4 -5 classes per week. I am working on my personal training studies as well.

Do you want to tone up and lose weight? Don’t give up. Move something! Trying out various activities will eventually lead you to what you like the best, because if you like it you are more likely to stick with it. The Lord sent me Zumba, and I am thankful to Him for doing so.

Instagram: @naturally.cee

Tiffany lost 55 pounds

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Transformation of the Day: Tiffany lost 55 pounds in about 5 months. Facing PCOS, knee issues and a family history of serious illness, she decided to focus on what she was putting into her body and getting move movement. She sought out expert help, made up her mind and took action. Check out her story.

tiffany weight loss

My motivation is simply that I want to have an input on my longevity. Although none of us know the day nor the hour, I needed to know that I was adding to my life instead of taking away from it. Having been diagnosed with PCOS and coming from a family where all types of cancer, diabetes and high blood pressure run rampant; I decided that I needed to gain more control. I figured that I could do that by considering what I put into my body and making a conscious effort to move more.

With the help of a weight loss specialist, Tanya Richardson, and her one of a kind program, Rapid Results; I finally learned how to eat to nourish and sustain my body without feeling like I was missing something (at the age of 41).  The biggest and most difficult change for me was cutting down on the refined sugar that I overly ingested on a daily basis. That meant I had to refrain from keeping all those empty calorie snacks (from my daily runs to Walgreens) in my desk that I would mindlessly shove into my mouth all day. This program gave me so many a-ha moments, that I was easily inspired to make life saving changes. I would say the biggest changes for me were learning to properly read food labels, and learning how to reset/bounce back when I have those moments of overindulgence.I ate more vegetables, some fruit (not a big fruit lover) and lean protein. Cutting back on dairy has made a world of difference as well.

When I wanted to give up, I just thought to myself “If you quit now, you’re eventually going to want to jump back on track. That means you’ll have to start all over and possibly from further behind of where you are now!” Who wants to do that? Not me! LOL. But seriously, I constantly prayed… sometimes all day! Praying for strength, commitment, stamina, and the ability to change my mind about how I’ve always looked at food; as my bff, my man, my comfort, my happy, my joy etc.

Having done boot camps and all that high cardio stuff in the past, when I was younger, I knew I didn’t really want to do that again, (and plus my knees wouldn’t let me!) I decided to stand by my constant go-to. WALKING! I love to walk my neighborhood. I’d see something new everyday and could switch up my route at any time. I began by walking a couple times a week. Now, I walk 4-5 times a week for anywhere from 45 minutes to an hour. I also do water aerobics a couple days a week to replace two walking days. Not being a swimmer or having a water aerobics instructor, my weight loss specialist told me to simply walk back and forth in the pool, going as fast as I can for 30 minutes. This is a great change of pace and plus it gives my knees some relief.

My starting weight back in July 2016 was 283 pounds.  It took me 3 months to lose 48 pounds. After I graduated from the Rapid Results program, I lost an additional 7 lbs to come down to 228 pounds (Dec. to current). About 5 months all together. I am 5’4.5″

My advice to anyone who wants to lose weight is that it all starts in the mind. If you aren’t mentally prepared, then there’s no magic program, eating plan, exercise program, surgery, suppliment, etc., that will work for you. You have to have a made up mind that no one or nothing can turn you away from. No wedding, holiday, birthday, vacation, graduation funeral, tragedy can deter you from doing what it is you said you wanted to do. Having a little faith, patience and prayer goes a long way too!

Instagram: @teedubble03

Fleurette lost 46 pounds

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Transformation of the Day: Fleurette lost 46 pounds. After a serious health scare, she decided that she needed to step up to the challenge of improving her health. She ate clean, trained hard and got results. Check out her story.

Fleurette weight loss

My motivation was to get healthy and feel better after a recent health scare with mental illness and seizures. My inspiration was to “Be the change you want to see in the world”. I stepped up to the challenge by working out 5 days a week in the beginning of my journey, starting on Monday June 27, 2016.

Then I thought to myself, “I need to push myself beyond my limits to accomplish my goals”, so I’d hired a personal trainer on September 10, 2016. I needed some one to challenge me, push me, motivate me and help keep my momentum going towards feeling better about myself.

I stopped stress eating and stopped eating processed foods. I started using portion control and eating clean. That meant drinking lots of water and eating more greens, fruit, lean meats, whole grains and healthy fats (such as avocado).

I trained hard by lifting weights each day, focusing on specific parts of my body and ending my training sessions with 60 minutes of cardio. I trained 2 days a week with my trainer and did cardio 5 days a week.

My starting weight was 233 pounds and my current weight is 187 pounds. My height is 5’3″. My transformation took 6 months. My advice to everyone reading this is: “Think Big, Dream Big, Believe Big, and the results will be BIG.”

LuChana lost 4 dress sizes

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LuChana transformed, losing fat, losing 4 dress sizes and gaining lean muscle. Her whole adult life, she focused on the needs of others and neglected herself. That lifestyle led to a heart attack at 32 years of age. Over the last 9 months she’s turned her life around. Check out her story and her video below.

Luchana Fitness on Fire

Age: 40 yrs old
Height: 5’1″
Starting weight : 192 pounds
Current weight: 177 pounds
Starting dress size: 16
Current dress size : 8
Total weight loss : 15 pounds and down 4 dress sizes
Representing: Cary, North Carolina

What was your motivation?
I wanted a healthier better life. I have been divorced for almost 5 years. I married my high school boyfriend and had my first child at 19 years old. I had my second child 13 months later. I also had 3 c-sections before the age of 25. Later, I lost my mother when I was 26. My whole adult life, I have been catering to everyone’s needs and neglecting myself. My marriage was bad, however I just kept fighting and working to make things better.

I suffered a heart attack at the age of 32. That day, I worked while not feeling well and drove myself to the hospital after my shift. Thank God, there was no permanent damage, but I thought that my family almost losing me would make our lives improve. It didn’t.

What inspired you to start your weight loss journey?
After my divorce I decided that I was going to find out who I was and make myself priority. I was lonely and wanted to be loved, so I decided to love myself.

How did you change your eating habits?
I maintained a pretty healthy diet because my kids suffer from Crohn’s Disease. However, I did give up bad carbs, like pasta and potatoes. I’m not big on desserts, but enjoyed an occasional cocktail. I started incorporating more vegetables in my diet, as well as protein. I am not a big meat eater, so I had to substitute some portions with beans and other good proteins choices.

What did your workouts consist of?
I worked out 5 days a week for 60-120 minutes doing HIIT and cardio. I followed the guidance of my online trainer, “King of the Fire” from the Fitness on Fire Online Training Program.

How long did your transformation take?
It took 9 months.

What advice do you have for others who want to lose weight?
Be loyal to yourself and your journey. Make your journey your priority.

Why did the Fitness on Fire Online Training Program work for you vs other programs you’ve tried before?
The FOF program worked for me because I was guided by specific instructions that made me accountable for the success of my journey.

Instagram: @virgo045
www.fitnessonfireonlinetraining.com

LaBresha lost 130 pounds

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Transformation of the Day: LaBresha lost 130 pounds. As a nurse, she regularly saw the medical complications that can come with obesity. When she reached her highest weight of over 400 lbs., she started making practical, lifestyle changes and never gave up. Check out how she released the weight.

Labresha before and after

Height: 5’8″
Starting weight: 460lbs
Current weight: 330lbs
Total weight loss: 130lbs

At my highest weight, I was 460 pounds. It was 2012 and I thought “What can I do to not get any bigger?” So, I began to eat smaller portions of the same foods I normally ate and over the course of a year I lost 20 pounds.

Next, I invested in a treadmill and began walking 30 minutes a day, 3 times a week. By doing that, I lost another 20 lbs and was able to maintain the 40 pounds loss until I was ready to start my journey. You see, it was not until 2016 that my mind was really ready to embrace releasing the weight for good. I was approaching 40 years old (I’ll be the big 4-0 in March 2017). I felt that if I did not get serious about losing weight and keeping it off, I was going to have to opt for gastric bypass (which I did not want to have). I knew I could not remain a morbidly obese person for the rest of my life.

I started working with a personal trainer in the summer of 2016 and then switched over to group sessions. My current workout routine consist of 3 days per week at the gym for 60-90 minutes. I also do an additional 2 days at home, working out for 30-45 minutes. My goal is to workout a total of 5 days/week. I do HIIT training for all my workouts, which includes weights for some sessions.

I follow a 1500 calorie per day diet that is high protein. I don’t restrict anything from my diet, except for sugary beverages. I only drink water. I eat an unlimited amount of vegetables but I only eat fruit if I’m about to workout. I still eat the foods I love, just a lot less of them.

I have been able to accomplish all this through diet and exercise, no surgery. Being a nurse, I get to see the medical complications of obesity on a regular basis. I knew I didn’t want that life for myself. I had no health issues at my highest weight, other than aches and pains from carrying around excess weight. However, I knew it was only a matter of time before I did face health issues.

Every day is not easy, but my main motivation for staying on track are my 8 year old twins. I want to be around to see them grow up. The best advice I can give to someone else about weight loss is to just try and never give up. You are going to have bad days, maybe even weeks, but not giving up is really all that matters.

Valencia lost 72 pounds

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Valencia lost 72 pounds. Her health was on the decline, birth control brought significant weight gain and the success she was having with weight release was just short lived. That is, until her divorce because a major source motivation. She took control of her life and got results. Check out how she did it.

valencia

My journey started April 2008. In the midst of success, I found my health declining and weight spiraling out of control. Shortly after I got married, I started taking birth control pills which caused excessive weight gain and numerous health problems. To worsen matters, I suffered from emotional eating due to depression. Furthermore, I was 27 years old and for the first time in my life, I topped the scale at 205 pounds. I’m 5’3” tall and my dress size was 16/18.

For most of my life, I’d fluctuated between size 6-9 and prior to marriage I wore size 9. With my sexy, old photos serving as motivation, I tried numerous diet plans and lost 5-15 pounds. Hoever, my results were always short lived because I got stuck… unable to lose more pounds. As a result, I lacked motivation and reverted back to old habits which caused weight gain. I became helpless, hopeless and lacked confidence. More than anything, I desired to lose weight, be slim again and be confident in my own skin.

Little did I know that my desires would manifest through an unfortunate event. Sad but true, I failed at every diet but my divorce was the “One Thing” that empowered me to take control of my life and restore my confidence. As a result of my determination, work and consistency, I lost 53 pounds in 4 months and downsized from size 16/18 to size 6. No surgery, no personal trainer, no diet pills, no diet plan and little to no exercise. I did it alone!

I attribute my success to reversing bad habits. I didn’t completely change my diet. I continued to eat the foods I loved, but in much smaller portions. I also did calorie counting. I drank at least 6 cups of water a day and allowed myself one cup of my favorite drink: sweet lemon ice tea. My workouts were all cardio. I danced for at least one hour, three times a week, to my favorite type of workout music: Hip hop, Latin and Reggae.

Nine years later, I’ve maintained my weight loss at 133 pounds and I still wear a size 6. I’m in great health, look fabulous, feel amazing and thriving with confidence!

Out of purpose and great compassion, I empower women to reach a place of hope and triumph. My hope is that women who lack confidence will experience abundance, happiness, optimal health and success.

My advice to women is to apply the 80/20 rule for success. Transformation is 80% internal (mindset) and 20% work (diet and exercise). Shift your focus on the 80% and the 20% will automatically follow, yielding the results that you want. Imagine and believe that you are already where you desire to be, in the NOW. Celebrate the New You Now, Not Later!

Instagram: @valenciadhill

Valencia weight loss

Sarah lost 85 pounds

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Transformation of the Day: Sarah lost 85 pounds. Three years ago she made the decision to change her mindset about health and fitness. She’d never been athletic and her eating habits were very unhealthy, but today she’s a personal trainer. No gimmicks or fads, just healthy eating and staying active. Check out her journey.

Sarah before and after

Three years ago, I made the decision to change the way I thought about my overall health. For all of my adult life, I’d been clinically obese/overweight. As a child, I was raised in a very healthy household but I abandoned that lifestyle once I moved out and went to college. My weight and health began to spiral out of control. I rarely ate anything remotely healthy and my doctor began to warn me about the health issues I could face if I didn’t change my eating habits (high blood pressure being one of them). I thought to myself, “I’m too young to have high blood pressure, something has to change.”

The first thing I did was change the way I ate. Instead of eating processed, fried, and starchy foods, I began to bake, steam, and/or grill the majority of my food. I meal prep every Sunday so that I don’t have to worry about what I’m going to eat. I also began to carefully read food labels.

Also, for the first time since high school gym class, I began to workout on a consistent basis. I initially started by fitness journey by running on the lake where I live, LakeMichigan. Then, I wanted to build lean muscle and sculpt, so I incorporated strength training into my routine. By doing HIIT cardio and circuit strength training I was able to rapidly reduce body fat and increase lean muscle. I workout at least 5 days a week.

Fast forward 3 years later, I have lost 85 pounds. My starting weight was 225 pounds. My current weight is 140 pounds. My height is 5’5″. My journey started around March of 2014. It took me a little over a year to lose the weight. It took another 2 years to sculpt and build lean muscle, which is actually an ongoing journey. Now, I run in races and am a certified personal trainer.

I’m someone who’s NEVER played ONE sport in High School and I was always last in gym class. I only started exercising about 3 years ago. The first time I ran, I couldn’t even run an entire block. Never in a million years would I think I’d be here. So, if I can do it, anyone can.

I did it the traditional way: healthy eating and staying active. It’s not rocket science. People think that there is a secret to weight loss. If there were, I’d be a rich woman. Just hard work, dedication, and consistency. Anyone willing to sacrifice can do it! If you think about health first, the body you desire will come along with it. Working out is no longer a “daunting task” for me. It’s therapy, an outlet, and if I miss a day it totally throws me off. I also have an amazing community of sisters (and brothas) who motivate and inspire me.

Advice: Never, ever, ever give up! Even if you don’t see the results right away, don’t give up. There were times when I didn’t see my body changing and I knew I was doing everything right. Sometimes it takes time for your body to react to your routine. Everyone’s body is different, so just be patient with the process. If you’re doing everything you’re supposed to do, I promise the weight will come off. One more thing, nutrition is EVERYTHING. It’s true what they say, “You can’t out-exercise a poor diet.”

Hali lost 135 pounds

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Transformation of the Day: Hali lost 135 pounds. Her wakeup call was realizing that she broke an unspoken promise that she made to herself that she wouldn’t weight over 300 pounds. She’s worked over the last 2 years to release the weight and keep it off for a year. Check out how she did it.

Hali weight loss

It all started when I stepped on a scale and realized that I weighed 315 pounds. I’d broke my unspoken promise to myself to never weigh over 300 lbs at 5’4″ tall. After months of wanting to lose weight but doing absolutely nothing, I finally decided to give weight loss one more chance. I started in February 2014 and this time I was successful!

How I began my journey was by counting calories through the My Fitness Pal app and exercising at least 5-6 days a week for an hour. I mainly took Zumba classed and went running. For the longest time, I stopped eating fast food and sweets. After having success, I decided to slowly introduce some sweets back into my diet, but I made sure that I was only eating a moderate amount..

My weight loss in the beginning was quick. Really quick. I got down to my current weight within almost a year. Currently, I’m down to 165 pounds and been maintaining that weight for a year now. I’m still working on myself, but I’m happy with the progress I’ve made.

I got inspiration by reading other’s success stories. I was also motivated when I could shop for smaller clothes

Advice for others who want to lose weight: Always look for new motivation. Switch things up constantly. Make losing weight fun by finding exercises that you like and food that you really enjoy eating.

Hali before and after

Yulonda lost 29 pounds

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Yulonda lost 29 pounds. After being diagnosed with high blood pressure and pre-diabetes, she started her weight release journey. She’s done so well that she no longer has to take Metformin. Check out her story.

yulonda before and after

I started my journey about a year and a half ago, and I continue to take it one day at a time. After being diagnosed with pre-diabetes and high blood pressure, I wanted to make a lifestyle change.  I stopped eating bread, fast food, and pastries. I started eating low carb meals. That meant veggies, fruits, low carb protein shakes and adding almonds to my list of snacks. I do 15-30 minute workouts, 5 days a week, using YouTube videos by Keaira Lashae.

I am 5’6″ tall and my starting weight was 280 pounds. I now weigh 251 pounds. I have lost fat, gained muscle and I’m no longer taking Metformin for my pre-diabetes. I am one point away from no longer being pre-diabetic. I have more energy and I feel amazing!

What inspired me to keep going on this journey was my will to live. I’m 29 years old and I wanted to avoid having full blown diabetes. I have so much more life to live and I’m commited to living healthy.

My biggest lesson that I’ve learned is that it is never too late. Some days, I am tired and don’t feel like working out. Sometimes I slip up and eat the foods I know I shouldn’t. I used to beat myself up about it. I had to remember that I’m not perfect, and that no matter what, its never too late to make a change and do better.

My advice is to never give up and to continue to push to live healthy. Even though it seems hard and will you feel like you’re not where u want to be, remember that you are getting better each day. Slow and steady wins the race!