Black Weight Loss Success

The Official Blog of the Black Women Losing Weight Community. Tips, articles and weight loss resources for African American Women.

Join Our Email List:
We respect your email privacy
You are here: Home / Archives for accountable

accountable

BWLW’s 21 Day EWSL Challenge – May Challenge

by 8 Comments

May 2022 Challenge

Let’s keep each other accountable in May! Join our 21 Day EWSL Challenge

Goals for May

Track your progress with this month’s calendar. Circle the letter associated with the task you’ve completed.

  • E – Exercise for 30 minutes or more per workout. Your choice of an exercise routine because we want to make this challenge as flexible as possible. No excuses.
  • W – Drink at least 64 oz of water each day. If you drink much more than that or much less due to medical limitations (due to kidney issues or other ailments), that’s fine. Do what works for you.
  • S – Avoid added sugar. That means processed sugar, refined sugar, corn syrup, etc. (Naturally occurring sugars are fine.)
  • L – Avoid eating after 8 pm/avoid late night eating. (Or… Stop eating at least 2 hours before bedtime.)

Be accountable: Share your daily workouts and meals in our Facebook group and with the hashtag: #BWLWMay on your social media accounts. Check-in nightly in our Facebook group at 7 pm EST. (Answer all the entry questions if you submit a request to join the group.)

REMINDER: Do what works for YOU! Working out five days a week is a great goal. However, if you can only work out for 2-3 days a week, commit to that. YOU know your level of fitness. We don’t want anyone to hurt themselves or risk injury just to reach a specific goal. Again, it’s very important that you choose a workout routine that fits your current fitness level.

Clean Eating Guide E-book

Want to take your efforts to the next level this month? Commit to eating clean. It’s not about only eating healthy food or being “perfect” with your eating habits. It’s about cutting back on junk food, soda, processed foods, sugary foods, etc., and eating whole, healthy foods 80% of the time (or more). You’ll have a better chance of seeing results on the scale, and you’ll have more energy during your workouts if you fuel your body with healthy food. If you’d like to learn more about Clean Eating, read our helpful E-Book, “Clean Eating for Wellness and Weight Loss”.

Download the May Tracking Calendar [PDF]
May 22 Calendar

How can you join us? It’s simple. No signup is required.

1. Print out the Tracking Calendar (PDF file).

2. Check-in Nightly on in our Facebook group. To join the group, please answer ALL the entry questions.

3. Use the challenge hashtag: #BWLWMay when you post workout selfies and posts about your progress in May.

Leave a comment below and tell us why you are joining the challenge.

Disclaimer: Before starting any exercise program or diet, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries, or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.  If you feel pain or severe discomfort, stop.

BWLW’s 21-Day Accountability Challenge – November 2021

by 18 Comments

Purple and Black November Challenge Announcement

Let’s keep each other accountable in November! Join our 21-Day Accountability Challenge
November 1-21, 2021

Goals for November

Track your progress with this month’s calendar (you’ll find the download link below). Circle the letter associated with the task you’ve completed.

  • E – Exercise for 30 minutes or more per workout. Your choice of an exercise routine because we want to make this challenge as flexible as possible. No excuses.
  • W – Drink at least 64 oz of water each day. If you drink much more than that or much less due to medical limitations (due to kidney issues or other ailments), that’s fine. Do what works for you.
  • S – Avoid added sugar. That means processed sugar, refined sugar, corn syrup, etc. (Naturally occurring sugars are ok. Do what works best for you in terms of carb intake.)
  • L – Avoid eating after 8 pm/avoid late night eating. (Or… Stop eating at least 2 hours before bedtime.) 

Be accountable: Share your daily workouts and meals in our Facebook group and with the hashtag: #BWLWNov on your social media accounts. Check-in nightly in our Facebook group or Instagram at 6:30 EST. Leave a comment under the daily post and tell which of the 4 tasks you completed. 

REMINDER: Do what works for YOU! Working out five days a week is a great goal. However, if you can only work out for 2-3 days a week, commit to that. YOU know your level of fitness. We don’t want anyone to hurt themselves or risk injury just to reach a specific goal. Again, it’s very important that you choose a workout routine that fits your current fitness level.

Clean Eating Guide E-book

Want to take your efforts to the next level this month? Commit to eating clean. It’s not about only eating healthy food or being “perfect” with your eating habits. It’s about cutting back on junk food, soda, processed foods, sugary foods, etc., and eating whole, healthy foods 80% of the time (or more). You’ll have a better chance of seeing results on the scale, and you’ll have more energy during your workouts if you fuel your body with healthy food. If you’d like to learn more about Clean Eating, read our helpful E-Book, “Clean Eating for Wellness and Weight Loss”.

Print out the November Tracking Calendar [PDF]

How can you join us? It’s simple. No signup is required.

1. Print out the Tracking Calendar (PDF file).

2. Check-in Nightly on Instagram or our Facebook group.

3. Use the challenge hashtag: #BWLWNov when you post workout selfies, progress photos, food photos, etc.

Leave a comment below and tell us why you are joining the challenge.

Disclaimer: Before starting any exercise program or diet, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries, or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.  If you feel pain or severe discomfort, stop.

January 2021 Exercise Challenge

by 32 Comments

January 2021

Thank you so much for joining our BWLW’s January Exercise Challenge!
We heard from many ladies in the BWLW sisterhood who were unable to join our December Exercise Challenge, so we decided to focus on exercise for our first accountability challenge of 2021. The fun starts on January 1st.

Goal: 5 Days of Exercise Each Week – Include the Exercise of the Day in your workout.
Exercise for a minimum of 30 minutes per workout.

  • Work at your own pace, but challenge yourself to work hard as well.
  • Do what works for you: Feel free to work out more than 5 days a week if that is your usual routine. If you can only work out for 2-3 days a week, commit to that. You know your level of fitness. We don’t want anyone to hurt themselves or risk injury just to reach the “5 Days a Week” goal. Again, it’s very important that you chose a goal and exercise routine that fits your current level of fitness.
  • Stay Hydrated: Drink at least 64 oz of water each day. (If you typically drink much more than that or much less because you have medical limitations (due to kidney issues or other ailments), that’s fine too.)
  • Rest Days: On your rest days, take 15-20 minutes to stretch, do yoga, do pilates, or take a relaxing walk. Do something physical but relaxing.

Exercise of the Day: You’ll find an exercise listed each day. Include this move in your workout. Do a minimum of 2 sets of 8 reps. If you don’t recognize an exercise, look up it up on Youtube for proper form. You’ll also find videos for modifying many of these moves.

Check-in Every Day and Stay Accountable: Visit our Facebook page or Instagram account every evening and leave a comment to join the daily check-in, Jan 1st thru Jan 30th. The post will appear at 6:30pm. (If you work out in the evening, check-in after you’ve completed your workout.)
Clean Eating Guide E-bookWant to avoid holiday weight gain? Cut back on junk food, soda, processed foods, sugary foods, etc., and eat more whole foods. You’ll have a better chance of seeing results on the scale and you may have more energy during your walks. If you’d like to learn more about Clean Eating, read our helpful E-Book, “Clean Eating for Wellness and Weight Loss“.

Download this month’s tracking calendar.
(PDF File)January calendar

How can you join us? No signup required.

1. Print out the Tracking Calendar (PDF file).

2. Check in Nightly on Facebook or Instagram for daily accountability!

Facebook: www.facebook.com/blackwomenlosingweight
Instagram: @blackwomenlosingweight

3. Share your workout selfies with this month’s challenge hashtag #BWLW30 

Leave a comment below and tell us why you are joining our January Exercise Challenge.

Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.  If you feel pain or severe discomfort, stop.

6 New Habits That Will Help You Keep Your Healthy Resolutions

by Leave a Comment

habits resolutions

According to a University of Scraton survey, nearly 45% of Americans set a New Year’s resolution but only a measly 8% achieved their goal last year. The most popular New Year’s resolution involved weight loss.  You made your resolutions a month ago and you may already feel very challenged or discouraged.

The main reason people don’t achieve their resolutions is because they create a huge goal without taking the necessary steps in breaking it down into mini-goals. They also fail to develop the right habits to guide them to dropping that extra 10/20/30/etc lbs or eating less junk food.

Essentially, if you want to achieve your New Year’s weight loss resolutions you need to examine your life and start developing healthy new habits. Here are 6 habits you can adopt to help you become one of those faithful few who achieve their weight loss related New Year’s goals.

  • Portion Control

Rather than making a goal to just stop eating junk food or highly processed foods cold turkey, change your eating habits by cracking down with portion control. Portion control is in a way more important than what types of foods you are eating. If you overeat, even on healthy but calorie rich foods, you aren’t going to lose weight. Period.  It can be much easier to move from eating junk in moderation to cutting them out than suddenly going cold turkey (although there is nothing wrong with going cold turkey and eating completely clean from the start if you can).

The flaw with just trying to avoid junk altogether is that the deprivation is very likely going to cause you to suddenly binge on whatever you’re craving which leads to guilt. Cut back you portions overall and if you do have a craving for some ice cream, have only one serving.  Smaller portions or limited portions are a great start.

  • Not Making Excuses for Eating Bad Foods

Being completely honest with yourself is a hard skill to learn. One habit of some weight loss resolutioners is that they make some type of excuse for themselves when they slip up with their diet/new lifestyle. Not only are you fooling yourself but you’re actually convincing yourself that it is ok to give into pressure and bad habits.

A common excuse is to cave in and eat a quart of Ben and Jerry’s and then tell yourself “Oh, I’ll just run an extra mile tomorrow” or “I just won’t eat anything tomorrow”. Maybe you even blame your friends when they want fast food and you cave in. Instead, be honest. Take responsibility when you slip up but don’t beat yourself up about it. If it continues to be a problem then take a look at the lifestyle you’re trying to live and see what the problem is.  You have to dig deep and face the issue that is contribute to your bad eating habits.  Deal with things like binging, emotional eating, eating to deal with stress, etc by dealing with the non-food issues in your life.  Food addiction is also a very real thing and you may need to reach out to Weight Watchers or Overeaters Anonymous for help.

  • Being Accountable to Another Person/Group

This habit might be difficult for people who tend to treat their goals and health very privately. However, sharing yours goals and asking people to keep you accountable is a really strong tool in completing your weight loss goals. Having people in your daily life keep you accountable is the most effective way but there is an alternative.

You can also ask a fitness group, like your local zumba class or bootcamp group, to keep you accountable at your gym. If you don’t go to a gym you can also join online health forums, Facebook pages like ours and health/weight loss tracking websites (My Fitness Pal, SparkPeople and FitBit are great examples).  We even host DietBet contests online where you can join in and commit to weight loss goals in a weight loss pool for money. These online communities often have entire section dedicated to finding people accountability partners or groups.

  • Weekly Photo Diary of Progress

Often people only measure their weight loss by seeing how much they are losing on the scale. This can be misleading if you’ve taken on a fitness regimen and putting on muscle. It will seem like you aren’t losing weight very quickly when in fact you’re losing weight and replacing it with muscle.

Instead of focusing solely on the scale’s numbers, take pictures every week of your progress. Aside from health reasons, many people want to lose weight because they feel like they will look better. Being able to compare pictures will show you just how much change you are making and can be super motivating compared to looking at numbers.  Once you reach your goal weight, you can share your before and after photos to inspire others.

  • Reward Yourself

Adults really aren’t much different than children in the sense that rewards are a great incentive and motivator. Adopt the habit of rewarding yourself when you’ve achieve your goal milestones. These rewards could be anything that you enjoy and look forward to but they shouldn’t be something common in your everyday life.

Some examples could be a weekend vacation to the beach, a spa day, a shopping spree for new clothes, a makeover or whatever else you might be craving.

  • Write Down Your Goals

Last but not least, always make a habit of writing down your goal and each mini-goal/milestone. Keeping a journal, either online or offline, which tracks your progress towards your goal is a super powerful tool. Simply keeping your goal in your head not only prevents you from tracking it properly but also greatly increases your chances of not completing it.  In this day and age, you can also use online tracking tools like the FitBit.

The saying “out of sight, out of mind” applies very much to weight loss resolutions. Keep your goal lists and tracking charts in plain view so it’s always something you’re aware of.  Review your goals on a regular basis, but don’t go overboard to the land of obsession.

Reaching your New Year’s resolution isn’t impossible. With the right mindset, tools and a smart goal you’ll be able to greet the next year as a whole new person.

November Challenge 2014 – BWLW’s “Do the Work” 3 Part Challenge

by 499 Comments

novchallengesmHey Ladies, Our November Challenge is very straight forward!!!  It’s a 3 part challenge that will get you on track to start facing the temptations of this year’s holiday season. Thanksgiving and office holiday parties are on the horizon.

How can you join? – If you would like to join us, leave a comment below with your email address and tell us what parts of the challenge you are committing to.  

Part #1 – Our Photo Accountability Continues! #BWLWNOV

#BWLWOCT – Also, let us know in your comment what social media account you will use for the photo accountability part of the challenge with this month’s hashtag, #bwlwnov. We had SO much fun and saw so much participation with the October #bwlwoct hashtag that we are going to do it again!  Let’s follow each other and connect. Do the Work and Show us the Proof.

What kinds of photos should you post?  We do this to keep ourselves accountable for the ACTIONS required to reach our goals.

  • Photos of what you’re eating – meals and snacks
  • Photos of you working out or at the gym
  • Photos of the read out screen on exercise equipment showing your calories burned, time, heart rate, etc
  • Gym Selfies after working out
  • Smoothie Photos
  • Photos of the new outfits you can now wear since you’ve lost pounds.
  • Photos of your dream outfit
  • Quotes and Inspirational images you find online that inspire you and speak to your journey
  • Photos of recipes you want to try
  • Photos of your meal prep routine
  • Photos from the grocery store
  • Photos from when you are eating out with friends
  • Progress Photos
  • Before and After Photos

BWLWNovCalendarsmallPart #2 – I’ve created a Squats and Lunges Workout for November.  Download and print the plan today.

Disclaimer: Before starting any exercise program, diet or new way of eating, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. This program is not advised for persons with serious illnesses (i.e. diabetes, cancer), those who are pregnant or those with knee problems/past leg or abdominal injuries. Use at your own risk and please consider your fitness level before attempting this plan.

 

Part #3 – We are going to try slow carb eating this month. It’s a form of carb cycling that doesn’t reqire calorie counting (but you can track your calories if you like to make sure you are in the range you want). I got the idea for this plan from Tim Ferris’s “4 Hour Body”. We are going to modify it a bit (there is no fruit or dairy in his plan).  I don’t think the original plan is truly realistic…that’s why we are modifiying it and adding foods.

  • Focus on eating a lean protein paired with vegetables and/or beans for your main daily meals.  Eat at least 3-4 meals a day.
  • Don’t let more than 4 hours go by without a meal between 7 am and 8pm.
  • Eat 1-2 healthy snacks between meals, like baby carrots, greek yogurt, nuts green smoothies, or fresh fruit.
  • No “white” carbs – white bread, white rice, white sugar (processed sugar).
  • Eat the same meals repeatedly – If it works and it’s healthy be willing to eat the same meals.
  • Don’t drink your calories. Drink water and unsweetened drinks.
  • Optional Cheat Day: Take off one day a week and have one serious cheat meal and one cheat snack (instead of a whole cheat day).  Eat and drink whatever you want…in moderation…on this day.  The goal is to enjoy but not overindulge and go crazy.

List of suggested foods that will make up your main meals: (Learn How to create your Slow Carb Meal Plan)

Protein
lean ground beef
sirloin
tenderloin
top loin
top round
pork tenderloin
ham
turkey
chicken breast
all fish
eggs/egg whites
protein powder
all seafood
soy
tofu
seitan
veggie protein sources		 Beans
black beans
black eyed peas
canneloni beans
chickpeas
kidney beans
lentils
soy beans
split peas
white beans
navy beans
lima beans
Italian beans		 Vegetables of all kinds, including
artichokes
asparagus
green beans
broccoli
bok choy
cabbage
cauliflower
celery
collard greens
cucumbers
eggplant
lettuce
tomatoes
V-8 juice
mushrooms
okra
onion
pickles
peppers
radishes
rhubarbs
snow peas
spinach
sprouts
squash
zucchini

IF you don’t want to follow this way of eating, I encourage you to have a No Junk November.

A Note about eating at restaurants: A lot of people have asked about what they should do if they have to at a place that serves junk food. I know that many people will want to eat out, so when I’m asked that question I suggest that you have something similar to what you could make at home.  (A salad.  A simply cooked piece of salmon or chicken with only veggies.  The diet menu at Subway with no chips, no mayo, etc.)  We all have to be adults, thus we have to be able to avoid temptation or make the healthiest choice possible.  If you go out to dinner with your friends, co-workers, etc.  You can still eat healthy and not junky.

no junk november

October Challenge Day 2 – Instagram Love and Posts with the Hashtag

by 1 Comment

Shout out to all of the ladies on Instagram who are posting photos for our Oct Photo Accountability Challenge!  I’m so excited and inspired.  I’m even posting my daily meals on Instagram.  Here’s to keeping the love going on day #2!

Folks like iworkupskinny, mrs_gillens, plump_diva, kaleascope, leadingladytracy, kekegreen, black_wonder_woman and b3yond_ordinary are sharing workout photos, food photos and more.  Just do a search for our hashtag on IG to find their images and feeds.

Hashtag: #BWLWOCT   Here are some of the great images being shared.

october challenge 2014

Tamara lost 107 pounds

by 3 Comments

Today’s Weight Loss Success Story: Tamara lost 107 pounds. After facing the reality that she hadn’t prioritized her health and was dealing with the consequences, Tamara took steps to change her life and her health. Not only has she reached her goals, but she now works with others as a weight loss and fitness expert. I think you will really get a lot out of what she has shared with us.

fitnesstamara

What was your motivation? What inspired you?

I wish I could say that I made the decision to become healthy and fit all on my own, but the reality is I needed a little help. My wakeup call came when I went to the doctor in Dec. 2007 for a physical. My blood pressure was up…again. My doctor warned me that deprioritizing my health could have grave consequences. I was 100 pounds overweight, working 50-60 hours a week and had the nerve to be applying for grad school. He made it clear that blood pressure medication or worse was in my future if I didn’t change. It was painful to hear but I knew he was right and in January of 2008 I began my transformation.

How did you change your eating habits? What did you stop or start eating?

I learned about the importance of good nutrition the hard way. I took my doctor’s advice and began exercising. After working out hard for 4 weeks, I stepped on the scale and was horrified to see that I lost zero pounds! The “see I told you this wouldn’t work” voice kicked in and I considered quitting, but then my mind flashed back to that day in the doctor’s office. I had to figure out a way to make this work, my future was at risk. I decided to go back to the drawing board to figure out what that was missing.

Tamara weight lossI did some research and learned that I didn’t lose any weight because I was still eating poorly. I decided to eat 5 small meals a day, increase my fruit and vegetable intake, and drink 64 oz. of water per day. There was just one problem – I was addicted to sugar! Cookies, cakes, sodas – you name it, I loved it! I decided going cold turkey was too much and allowed myself one 12 oz. soda and one 100-150 calorie treat per day and one “treat day” per week. Eventually my taste buds changed; now soda and sweets are occasional indulgences. I am a witness, you CAN change and you don’t have to give up everything. You just have to know your number – how much you can eat and reach your goal – and stick to it.

What did your workout routines look like?

Initially, I hated exercise and was intimidated by the gym. I decided to start out with a dance based workout that I could do at home – Hip Hops Abs. I worked out 5-6 days a week and my workouts averaged about 30 minutes. I eventually started craving the endorphin rush and began to look forward to my workouts. I incorporated a new workout routine every 60-90 days to keep from getting bored and to continue to raise my level of fitness. Six years later, I have over 25 different at home workout programs in my collection and I rotate them frequently. I also became a certified fitness instructor in 2012 and now create workouts for myself and my clients.

What was your starting weight? What is your current weight?

My highest weight was 265 pounds. Today my weight fluctuates between 155-158 pounds.

What is your height?             

5’9”

How long did your transformation take?

I love it when I am asked this question because it allows me to share a reality of life: You don’t always get it right the first time. I weighed in at 265 pounds in 2006 after trying unsuccessfully to lose weight for 6 years. I lost 40 pounds in 2006 but gained 10 lbs. of it back. I decided that a size 18/20 was the smallest I could ever hope to be until that fateful day in the doctor’s office. After losing nothing in my first month, I lost 70 pounds in 10 months and have kept it off since.

The key for me was getting clear on my why. In the past, my motivation to lose weight was superficial – I wanted to look good for a wedding or fit back into a certain size. This time it was about preserving my quality of life. My mom and her siblings were on blood pressure medication and my grandfather (RIP) had a pacemaker. I didn’t want that to be my story and every time I thought about quitting, that is what snapped me out of it. Now I tell my clients that one of the major keys to success is defining a compelling and emotionally charged why. My mantra: “if it isn’t strong enough to make you cry, you haven’t gone deep enough.”

What advice do you have for others who want to lose weight?

Take it one day at a time. Change takes time. Don’t burn yourself out by demanding too much too soon. Show yourself love and be patient. Realize this journey will have ups and downs. Get back up when you fall. Remember that God is concerned with everything that concerns you. Inviting Him into this journey will make all the difference. Lastly, get the right tools, resources and support. Purchase a heart rate monitor to see how many calories you’re really burning in that work out. Use an app like MyFitnessPal or Lose It! to track your food intake. Find people – in person or online – that share your interest in health & fitness and will be there to support you and hold you accountable. The 4 P’s – Patience, Persistence, People and Prayer – are the keys to success.

If you have trouble staying motivated, follow me on Twitter @FitnessTamara or like ‘Tamara Jackson Fitness Expert’ on Facebook for daily tips and inspiration, then check out my book 265 Point at Amazon.com. I am blessed because others have found healing in my story and learned from my mistakes. If you prefer a personal touch, go to my website at www.265point.com and fill out the ‘Connect with Tamara’ tab to set up your free consultation. You don’t have to take this journey alone. I am here to help.

Tamara fitness and weight loss expert

Day 6 – First Check-in Weekend for the February Challenge

by 3 Comments

I just wanted to remind you that this is our first check-in weekend for the February Challenge – “Eat Clean/Food Diary/5 Days of Exercise”.

How is this month’s challenge going for you?  

Have you been on track with clean eating this week?  

Have you been consistent with regular exercise 5 days per week and keeping a food journal?  

Check-in on our online community (as a blog post or status message on your profile) or on our Facbook page and let your BWLW know.  Every weekend (Saturday thru Sunday) we will be checking in so that we can encourage one another and stay accountable to our February Goals.

This month is all about really looking at the food we are putting in our mouths and being able to make food choices that work in favor of our weight loss and health goals, not against them.  This month we are working to clean up our eating habits and make sure that our exercise efforts are not hindered by our diet.

If you haven’t committed to the Feb challenge yet, there is still 2 weeks left to commit to clean eating, exercise and accountability.  We are all in this together!

february goals

2nd Check in Day for the October Challenge

by 9 Comments

It’s time to Check-in and tell us how you are doing with the October Challenge Goals.  Have you been meatless, eating clean, and working out a minimum of 5 hours per week?  Have you lost weight?  Do you feel healthier?  Let your sistas know and stay accountable!  Leave your comment below.

My body is my temple and I’m the preacher, janitor, and usher board.

by 5 Comments

Today’s Inspiration | “Repeat after me: No one else can lose weight for me. I am accountable to ME for my health & wellness. My body is my temple and I’m the preacher, janitor, and usher board. I need to use my spiritual tools my cleaning tools, and the wisdom to know who and what needs to go so that I can change my life!” – Ajima

Say Amen!! "My body is my temple and I'm the preacher, janitor, and usher board." - Ebony "Ajima" Jackson
My body is my temple and I’m the preacher, janitor, and usher board.