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 exercise

exercise

Kiowana lost 45 pounds

by 1 Comment

Weight Loss Story: Kiowana lost 45 pounds with clean eating and exercise. This busy mom of two is a soldier, wife and weight loss/fitness coach. She is using her story and what she’s learned to help others change their lifestyle.

kiowana weight loss story

My name is Kiowana Phillips. I’m a Soldier, wife, and mom. I have always loved fitness. I went from 185 pounds to 140 pounds after having my 1 year old. I also have a 10 year old, so I thought it was going to be easy to bounce back. It wasn’t. I had to work my butt off…literally. Also, both of my sons were birthed via c-section, which made it harder to work my midsection. I have changed my relationship with food and now I’m addicted to working out.

I started eating better meaning cooking healthy at home. I eat clean 6 days a week with 1 cheat day per week, unless I’m training for something. I use only coconut or extra virgin olive oil. I don’t keep sugar in my house, I use honey. I limited my carbs but didn’t cut them out completely. Once I made these changes, the weight was easy to come off.

I run a lot and do 5K, 10K and Half marathons. I train and compete in Brazilian Jiu-jitsu. I love seeing what my body can do. I work out 6 days a week and rest on Sunday. Sometimes, if I’m not training for anything, I will only workout 4 days a week.

My transformation took about 3 months of consistent work. There were a few days of relapse but once I got control of my weight and health, I knew that I was responsible for keeping it that way because there was no looking back. I am 5’6″ tall and my current weight is 140 pounds.

I created a FB page to inspire people. I coach, mentor, and provide personal training to people all over the world. I am a Certified Personal Trainer/Beachbody Coach and have also completed Beachbody programs like Hip Hop Abs, Insanity, T25, Insanity Max 30, and 21 Day Fix.

My advice for others who want to lose weight is to be physically active everyday for at least 30 minutes. Run, walk, dance, lift, or pop in that fitness DVD. Anything helps. I would also suggest cutting out sugar and fast food out of your diet.

5 Exercise Mistakes You Could Be Making

by 1 Comment

exercise mistakesExercise is incredibly beneficial to the body, as health experts assert that it can help prevent various illnesses and help the body perform at optimal level.*  You’ll also be more likely to have more energy and just feel better when you exercise regularly. Even moderate exercise, like walking, can make a difference in your mobility and health in the long run. However, like anything else, fitness should be approached properly. As you move forward with a commitment to exercise regularly, keep the following tips in mind regarding bad fitness habits. If you find yourself doing any of these things, it is time to make a change and start approaching your fitness routine differently.

1.   Not fueling your body for exercise

Your body spends glucose (sugar) while you work out, and you need to have some stored in the body before you start exercising. Glycogen can be found in the liver and muscles and you’ll also find sugar in the blood stream after meals. The lack of glucose in your system can cause your body under perform while working out. You may also feel dizzy and weak afterwards. For optimal results, have a small, healthy snack or meal an 30 min to an hour before working out. Here are some ideas on what to eat.

During the first 15 minutes of exercise, most of the sugar for fuel comes from either the blood stream or the muscle glycogen, which is converted back to sugar. After 15 minutes of exercise, however, the fuel starts to come more from the glycogen stored in the liver. After 30 minutes of exercise, the body begins to get more of its energy from the free fatty acids. As a result, exercise can deplete sugar levels and glycogen stores. [Joslin.org – More info on low blood sugar and exercise]

2.   Working out without stretching first

It is well known that stretching before exercise is important, yet a lot of people still avoid it. This is a huge mistake, as the absence of proper stretch routines can have negative consequences, such as muscle strain, limited range of motion or injury. It is also important to stretch the correct way. If you have any questions regarding stretching, do some searching on YouTube for fitness experts who will show you the correct way to stretch. Or, if you attend a fitness center, ask a trained fitness instructor to teach you. Before you begin your exercise it is best to do about ten to fifteen minutes of stretching and warming up the body.

Skip the Pre-Workout Stretch – Your muscles should be warm before you begin your stretching. Do a warmup before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm. – LifeHacker – More info on stretching

3.   Only focusing on cardio

Cardio is useful and does burn fat effectively, but you should not focus solely on this type of exercise. For optimal results, combine cardio with some strength training. Many women ignore weight training due to a belief that they will get “too bulky” or not look feminine with muscle. That’s a  mistake. You will not just gain mass quickly from lifting light to moderate weights. Body builders and fitness competitors really put in work in the gym and work on perfect their eating plans to build lots of muscle. Don’t be afraid to use moderate to heavy weights because muscle burns fat and helps you keep your curves. Mix up your routine with different types of exercises. Do some pushups, some burpees, some lunges and some cardio. Then, finish with weight training. Ask a gym personnel, to show you the ropes and how to use weight machines. Go online and look at videos to see proper form and beginner routines.

4.   Using the same workout routine all the time.

People tend to choose a certain exercise routine and stick to it every time they visit the gym. This is not the way to go if you want your body to continue progressing as you work out. Your body gets use to the process you put it through, and if you repeat the same exercises over and over again, they will eventually reach the peak of influence. Your body won’t be challenged to grow and get stronger. You may also be unbalanced in terms of some body parts getting a lot of exercise and others getting very little. That’s why it is important to change up the types of exercise you put yourself through every couple of weeks or so. For example, find 4-5 routines you like (cardio, weight training, HIIT, Zumba, workout DVDs, etc.) and rotate them through the course of the month.

5.   Pushing too hard

When it comes to fitness, try not to push yourself TOO hard. It’s great to have passion and motivation, but if you push too hard, too fast, you could end up burned out or injured. Many people want results fast and overdo their efforts as a consequence of that desire. The flip side of that is the high probability of injuries and lack of motivation when you don’t see quick results. If you’ve worked hard to establish an exercise routine that benefits your body, don’t mess up all your hard work by pulling a muscle that will make it impossible for you to continue. Know your limits and give your body a chance to rest and recover.

It’s wonderful that you’re interested in fitness and committed to working out, but avoid doing the things that could bring you harm. Keep these tips in mind as you move forward with your fitness regimen, and you will have a healthy, fit body before you know it. Not only will your body benefit, but you will have more energy, a more positive outlook on life, and generally feel happier.

* http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

Deborah lost 50 pounds

by 2 Comments

Weight Loss Transformation of the Day: Deborah lost 50 pounds. Having faced abuse as a child and domestic violence, she had to cleanse herself spiritually and emotionally as the first steps on her weight release journey. Releasing the emotional weight led to a “physical transformation” for this busy mom and advocate for victims and survivors of abuse. Check out what she shared with us…

deborah before and after

At my heaviest, I was 228lbs (height: 5’4″). I was super depressed and my weight constantly fluctuated. I just couldn’t keep the weight off no matter how hard I tried. I finally decided at the beginning of this year that enough is enough. I had to cleanse my life spiritually and emotionally first! I began to love myself more and understold what it truly meant to treat my body like a temple. I started exercising regularly, eating clean and would you believe that I lost 50 lbs in just 4 months! The weight is still coming off! No diet pills, no surgeries… ALL NATURAL! I hope that my story motivates someone.

Spiritual and Emotional Cleansing: Being abused as a child and enduring domestic violence, had a profound impact on me. I had to work through that hurt. Also, any extra weight that impacted me negatively emotionally and spiritually had to go! I finally chose to LIVE FOR ME! Living for other people and constantly trying to please them led to more stress and more eating as comfort.

Once, I got rid of most of the emotional weight, I began to love and value myself more. This led to the PHYSICAL transformation. I didn’t need someone to hold my hand to lose weight, I could do it all on my own! I always thought that I needed a gym buddy, but all I needed was my inner strength!

Eating Habits: I cut all soda and processed foods. My diet mainly consisted of;

  • Fresh Fruits and Vegetables (watermelon, bananas, blueberries, spinach, kale, squash, zucchini, broccoli etc.)
  • PROTEIN (Chicken, Fish & Eggs)
  • Water, 100 % Juice & Herbal Tea
  • Whole Wheat Wraps
  • NO SALT (Ms. Dash has been a LIFE SAVER)
  • *I DO TREAT MYSELF WHEN EVERY NOW AND THEN*

Exercise: My workouts consist of;

  • Running (I recommend going running at least 3 to 5 days out of the week)
  • Burpees
  • Squats
  • Lunges
  • Sit-Ups & Crunches
  • Push-Ups
  • Planks
  • Yoga (On Occasion)
  • DANCING and lots of it!

My Advice : If you want to lost weight then GREAT! Do it for you. Do it so you live a long and healthy life—Long enough to watch your kids and grandkids grow. Do it to feel great. Don’t do it to “even the score” with someone or if you feel like you have something to prove to the world. PROVE IT TO YOURSELF because then, you will CHERISH the journey and never allow yourself to go back down the path of dead weight ever again!

Website: www.deborahj.com (more info about her weight loss journey)
Deborah is the founder of “Be The Voice“, an organization with a mission to give victims and survivors of abuse a VOICE.
Instagram: @iamdeborahj
Facebook: IamDeborahJ
Twitter: @iamdeborahj

deborah weight loss story

Don’t Wait for 2016 December Challenge

by 76 Comments

2015 december challenge

Updates: More Resources for Week 1 – Don’t Drink Your Calories
More Resources for Week 2 – Emotional/Stress Eating

Are you ready for 2016? December can be a very very busy month. You may have to deal with lots of demands on your time and on your emotions, but you also have to deal with lots of temptation from holiday parties, social drinking and family meals. With that in mind, I’m going to give you some very straight forward goals to focus on as you get ready for 2016. Below, you’ll see that there is a new goal each week to keep you motivated. It’s time to do the work and do some planning! Grab a notebook and a pen!

Just getting started? This challenge will help you to get started with the basics. Already got a winning plan? It’s time to evaluate what you’ve been doing so far to reach your weight loss goals. Plan out how you will stay on course or take your efforts to the next level. You don’t have to wait until Jan 1 to commit to how you want to shape your fitness and change your weight over the next 3-dietbet12 months. Begin your journey today.

Lose to Win! – We will also continue with our series of DietBets for those who want to commit to losing 4% of their weight and split the pot $!  Our December Dietbet starts on Dec 7th. Bet: $30

How do you join?: Comment below and let us know why you want to commit to weight loss NOW and what challenges you are dealing with in terms of weight loss and wellness. This will help us tailor the information we send out for the rest of the month.

Also, let us know if you already have an eating and exercise plan that is working for you that you plan to use in 2016.

Weekly Goals

Week 1 (Dec 1-5) – Stop drinking your calories.

Week 1, you will commit to drinking water, freshly brewed tea, freshly made juice and homemade smoothies you make at home. Cut out all soda, diet drinks, store bought, sweetened tea and store bought juice from concentrate. How much water should you drink each day? Start with 7-9 glasses of water per day (56-72 oz). Add fruit, tea and natural sweeteners (Stevia, agave, etc) to your water for more flavor. Haven’t been drinking much water? Start by adding a few more glasses a day to your normal routine and work your way up. You don’t have to drink a gallon of water a day to be hydrated. (If you have health issues, (kidney or bladder related-issues especially), follow your doctor’s orders when it comes to drinking water.)

Week 2 (Dec 6-12) Commit to feeding your body, NOT your emotions. If you are dealing with emotional eating, stress eating, overeating or food addiction, get to the REAL root of your issues.

For the second week, I want you to focus identifying the junk food, fast food, sugary foods and highly processed foods that you haven’t been able to let go of. Ask yourself, what are the real reasons that you can’t let go of these foods. Take the time to really think about your connection to food, emotional eating, stress eating, overeating/binging and even food addiction. If you are medicating with food and using it to soothe and comfort yourself, that’s not really a food issue. That’s a lifestyle and mindset issue and you have to approach it as such. If you can’t commit to totally cutting these foods out, keep your indulging to a minimum and use portion control. However, be real and truthful about how much junk you’re really eating and why you are eating it if you want your lifestyle and habits to change.

Week 3 (Dec 13-19) – Decide on a plan for eating and meal planning.

What is your current plan? What is your plan for 2016? Will you go raw vegan, low carb, paleo, keto, vegetarian, or eat clean? Will you be following a specific book or plan? Will you create your own plan for your own needs? If you haven’t done your research and embraced an eating plan, it’s time to do that. If you fail to plan, you plan to fail. One of the number one reasons people don’t get results, is because they don’t go into weight loss with a clear plan and clear, reasonable goals in mind. When it comes to eating, it’s very easy to get off track, eat too much or eat too little food.  If you haven’t lost weight in 2015, could it be that you didn’t commit to a balanced eating plan and give it time to work? Could it be because you really couldn’t find a way of eating that worked for you? Let’s change that before you make your New Year’s resolutions. There are tons of recipes and meal plans online for free to help you get started.

Amazon Affiliate

Don’t worry about doing anything new Dec 20-26. Spend time with your family and focus on having fun.

Week 4 (Dec 27-31) – Decide on your exercise plan for the next 60 days. Workout at for at least 30 minutes, 3-4 times a week (minimum).

This week you will decide on your exercise plan for the next 60 days. No one can tell you what exercise routine will work best for you. Just like an eating plan, you have to do your research and figure out what will work for Y-O-U. However, there is no room for excuses. From home workout DVDs, to YouTube videos to fitness magazines, there are tons of workout resources out there at your disposal. Walking, jogging, HIIT, Tabata, cardio, Zumba, weight training, etc. If you’ve been exercising regularly, but haven’t challenged yourself in a few months, it’s time to consider more intensity. Online resources:

Fitness Blender on Youtube XHIT Daily on Youtube
Darebee on Youtube BWLW Workouts and Exercise Tips
Bodybuilding.com Oxygen Magazine
Body Rock on Youtube Tiffany Rothe Workouts on Youtube

Now that you’ve done the work, write down your plan and commit to working hard for the next 60 days (or more)

Tip: Give yourself a gift! December is a great time to buy good book on weight loss and wellness. Don’t just focus on diet books. There are some great fictional titles, devotionals and self-help books on emotional emotional eating and our relationships with food.

Black Friday Fitness Deals on Amazon

by Leave a Comment

black friday fitness dealsSo many people are looking for great Black Friday Deals to save some cash, but you can also find deals that will help you with your fitness and weight release goals.  Fitness equipment, workout clothes, blenders, fitness trackers and more are on sale for great prices. Here are some examples from Amazon.com: (Some of these deals are just for a limited time or have limited quantities so keep that in mind.)

Amazon

In the Kitchen

NutriBullet 12-Piece High-Speed Blender $69.99 (reg. $89 to $119)

Ninja Mega Kitchen System 1500 Food Processor Blender BL773CO $174.99 (reg. $249.99)

CHEFS Stainless-Steel Mixing Bowl Set with Non-Skid Silicone Bottom, 5 piece $29.95 (reg. $59.95)

Fitness Tracker

Fitbit Charge HR Wireless Activity Wristband, Black, Large $119 (reg. $149)

UP3 by Jawbone Heart Rate, Activity + Sleep Tracker, Black Twist (This is one of “Oprah’s Favorite Things” for 2015) $99 (reg. $179)

Workout DVDs

50% Off Jillian Michaels Body Revolution

Save Up to 50% on Select Beachbody Workout DVDs

Fitness Equipment

Up to 30% Off Select SKLZ Training Products

Save 25% or More on Select CAP Barbell Kettlebells

Up to 25% Off Select Reebok Exercise Decks

Workout Clothing

25% Off Select Under Armour Performance Gear

Up to 40% Off Select Compression Clothing

Up to 50% Off New Balance Women’s Clothing

Save Up to 45% On Yoga & Athletic Lifestyle Apparel

(Amazon Affiliate: We receive compensation when you purchase via our affiliate links. All prices correct as of Nov 26 2015, 3pm.)

Kaye lost 51 pounds

by Leave a Comment

Weight Loss Story: Kaye lost 51 pounds. Being a single mom and facing a family history of illness, she decided to adopt a healthier lifestyle for herself and her family. Consistency, a good meal plan and lots of exercise has changed her life. Here is what she shared with us about her journey…

kaye before and after

Starting weight: 240 pounds
Current weight: 189 pounds and I’m still on a journey. It’s a lifestyle
(White dress was 8/30/2015, Blue dress 04/12/2015)

My name is Kaye Wilson. I’ve lost over 50 lbs. I was determined and consistently focused on my health and how important my life is. It was time to make a change. A healthy meal plan and exercise are what changed my life.

Coming from a family with numerous health issues, I didn’t want to be the next in line for illness. I’m sharing my story and trying to empower other women to take charge of their mind, body and spirit. It is possible to change your life. Changing your life is hard, but it’s possible.

What inspires me, is knowing that my health is the key to life. If I don’t honor this vessel who will? In August 2014, I had a health scare that made me look in the mirror. In that profound moment, I knew that if I don’t value being the healthiest version of me, I’m asking for trouble! Also, my 16 year old son inspires me. Being a single mother, I know that he needs his mother to be healthy and happy. I also need to be healthy for me.

I started my journey in December 2014 with exercise and started a healthy meal plan in January 2015. I changed my eating habits by having 5 small meals a day. My meals were made up of protein, veggies and baked sweet potato. I removed breads, sugar/sweets, soda and fried foods.

Back in January 2014, I decided to run my first 5k. Now, I’ve completed two 5ks: Commitment race (in St. Louis 1st of the year 2015) and the Biggest Loser Race (July 2014). I trained with a trainer 4 days a week. I walk 3 miles, 2 times a week. My workouts consist of; Leg day/cardio, Upper body/cardio, jumping jacks, mountain climbers, weights, leg pressed, push ups, crunches, and planks.

My advice to the world; Please value yourself and know there could never be another you! You are necessary in this world and you deserve a better, healthy lifestyle.

Instagram: @kaye_wilsonr

Stephanie lost 40 pounds

by 4 Comments

 

View this post on Instagram

 

A post shared by Stephanie Williams (@lovelysmile8701) on

Weight Loss Story: Stephanie lost 40 pounds. Wanting to avoid a family history of diabetes and obesity, she incorporated exercise into her daily routine and cleaned up her eating habits. She talked to us about the actions she took to lose those pounds.

stephanie before and after

Hello, My name is Stephanie! I am 5’1 “and 28 years of age.  My weight loss journey started on March 26, 2015 and I weighed 204 pounds. It took me 5 months to lose 40 lbs. My current weight is 164 pounds and my goal weight is 150. The weight gain started with my pregnancy back in 2004.

I stopped eating fast food and processed food.  My motto: If you can’t kill it to eat it or grow it in a garden, just forget about eating it. I basically eat veggies, fruits, nuts, eggs and meat. I only drink water.

My workout routine consists of a number of different things. I make a workout out out of grocery shopping. When choosing a parking spot at Wal-Mart, I park far away. If there is a closer parking spot, I drive right pass it. After arriving home with my groceries, I take one bag in the house at a time. On my lunch breaks at work, I do 60 seconds of planks. My daughter and I have jumping jacks contests to see who can jump the longest. Just make a workout out of anything! I also attend Zumba once a week and I’m a member at Club Fitness where I workout 4 days a week. When the weather is great, I enjoy walking/jogging outdoors.

I’ve attempted to lose weight 5 times before this time. What made this journey successful was doing it alone and being consistent. Don’t get me wrong, it’s nice to have a partner but don’t depend on them. What inspired me was that I wanted to be healthier. I don’t currently have any health problems yet, but diabetes and obesity runs in my family. My daughter, who is extremely active, also motivated me. I just wanted to look amazing naked!

My advice: It is important to take pictures and videos along your journey. Remember, everyone will notice that you are losing weight, but you may not see it until around 30 lbs. Be sure to take measurements and don’t let the scale hold you back. There is nothing wrong with a cheat meal, but cheat days are a huge no no. Good luck.

Instagram: @Lovelysmile87

stephanie weight loss

Tiffanie lost 30 pounds

by Leave a Comment

Weight Loss Story: Tiffanie lost 30 pounds. She had a lot on her plate being a mom of 2 in college and dealing with relationship and anxiety issues. After years of trying diets and fads, she committed to working out, found a supportive coach and community and started eating clean. She shared with us about the steps she took.

tiffanie weight loss

I was a single mother of 2 and college student dealing with bad relationships, bouts of anxiety, depression, weight struggles and working a full time job that I hated. And then……I quit the job that was stifling me. I started to focus on becoming a better me, because I owed it to myself and my children. I was TIRED of everything, mentally physically and spiritually!!

Yes, I still struggle and I fight myself daily not to go back to the person I was. I’m still not where I want to be, but I’m far from where I was. I recently finished my bachelors degree with a 3.49 GPA. I’ve lost 30 pounds and even in my struggles I have peace! I’m 5′ 2″ tall and started out weighing 173 pounds after the birth of my second daughter. Now, I weigh 143 pounds.

Over the course of 3 years, I tried everything the lose weight quickly…Things like fat burners and detox diets, but nothing worked. I would lose a few pounds and then gain it all back. The only thing that worked was consistency. I cut back on eating fried foods and fast food. Don’t get me wrong, I don’t deprive myself, I just indulge in moderation. I eat clean most days, having things like fish, chicken and turkey with veggies and other complex carbs of some kind.

I became fully committed to working out in June of 2014. I joined a gym and started attending Zumba classes on Saturdays. A friend of mine in the class told me that since I love to dance so much I should try Dance Fusion on Monday nights ,because it’s a much more intense class involving cardio and light weights. It took me a month to actually attend the class. I went one Monday night in July and haven’t stopped since. The instructor Rhondrea (Rhonnie) Jennings has an online Facebook group that she added me to and announced that she was going to be starting a focus group for about 12-14 ladies working out boot camp style. I volunteered to be a part of the group. That was in Nov 2014. It wasn’t until this time that I noticed a real change. The first month I saw results. My body was changing. Even though I couldn’t see it on the scale I could see it in my clothes and I knew I couldn’t quit. It became my therapy. I completed 3 rounds of 6 week sessions with the focus group, but I continued to workout on Mondays at Dance Fusion and on my own after that. It took me about 6 months to see a change on the scale. 30 pounds was my goal. My focus now is to stop losing weight and start increasing my muscle tone.

Nothing feels better than progress. Whatever feels good to you…Do that! Don’t give up on yourself or your dreams. Life is good, you just have to live it!

Instagram: @t.sharee80

tiffanie before and after

Tanyka lost 107 pounds

by Leave a Comment

Weight Loss Story: Tanyka lost 107 pounds. After being overweight most of her life, she decided to have weight loss surgery. However, two days before her surgery she changed her mind. She shared with us the steps she took to lose the pounds.

neek

My name is Tanyka. After being overweight most of my life,  I was very tired of being the biggest in my group of friends. I weighed 305 pounds at my heaviest. I was tired of watching my friends shop in stores and get $5 dresses, because I was limited to Lane Bryant, Avenue, and other Plus Size stores. I never caught those deals, probably because they use more material. Also, I was mentally tired of being overweight.

I decided to get the LAPLAND. For 6 months, I went to doctors and did numerous tests and was approved in January 2013. The Tuesday before my surgery, which was scheduled on a Thursday, I decided not to go through with it. I was scared of it not working, scared of complications and scared of being put to sleep. I told my Son’s father that I wasn’t doing it. He said “Well, you just wasted 6 months!” I said “Not at all!” I got up, got dressed and joined Planet Fitness and Weight Watchers. After 3 months of counting points, I was introduced to the Body by Vi PROJECT 10 CHALLENGE. In 7 months, I lost 75 pounds. Since then, I’ve lost 107 pounds. I currently weigh 198 POUNDS!

I stopped eating sugar, but once a week I reward myself  with “TREAT”. I am still on the challenge. I drink soy based protein shakes. One for breakfast, one for lunch, two snacks and a regular meal. I started more drinking water, which I never did before. I drink half my bodyweight in ounces of water each day. I use portion control and stopped frying my food and started baking. I also don’t use butter anymore, instead I use “I can’t believe it’s not butter” or smart balance. Substituting does wonders.  I exercise 5 days a week; One hour in the gym, walking/running, doing Zumba or with YouTube videos. I do resistance band exercises and go beast mode for an hour.

My best advice is BELIEVE IN YOURSELF! Only you can change you! Rely on no one. IF I CAN, YOU CAN..BELIEVE !

Instagram: @I_AM_NEEKFIT

neek before and after

Eboni lost 26 pounds

by Leave a Comment

Weight Loss Story: Eboni lost 26 pounds. This young lady experienced the ups and downs of college weight gain and post breakup weight gain. She retired the habits that were negatively impacting her weight and wellness and is going strong with her new healthy lifestyle. Here is what she shared with us…

eboni before and after

I went into college my freshman year weighing 148 pounds. When I graduated college, I weighed 204 pounds. Like most college students, I was eating horribly, eating late at night, going out drinking, etc. I would go to the gym but not consistently. Then, during my junior and senior year, I was going through a horrible breakup after 2.5 years of being together and that sent me over the edge for sure. I gave up the gym almost completely and would go drinking at least 3 times a week.

When I came home from college, I started going to the gym and slightly changed my eating habits. I managed to drop 20 pounds but then gained it back because I wasn’t consistent. One day something just clicked. I got tired of complaining about something that I actually had control over. I controlled what I put in my mouth. I controlled if I went to the gym or not.

Now, I am just getting started. I have lost a total of 26 pounds and my goal is to be slimmer, stronger and faster. I eat 80% clean, do cardio and lift heavy but most importantly I am consistent. It began with a mental change that has produced physical results.

Height: 5’8″

Eating Habits: I started out cutting most carbs out of my diet except for organic rolled oats in the morning. Also, I usually have lean protein and veggies for meals and 1-2 cheat meals per week.

Exercising: I do 45-1 hour of cardio per day, usually running or on the stair master. I also do 30-45 minutes of strength training focused on a specific muscle group (Monday-legs, Tuesday-back and biceps, etc)

Instagram: @ebbii_love