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Erica lost 77 pounds with weight loss surgery

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Let’s show some love to Erica.  She lost 77 pounds after having gastric sleeve weight reduction surgery earlier this year.  She went from 300 pounds down to 223 pounds. Here is what she shared with us about her weight loss journey:

“My name is Erica. I was a diabetic, had high blood pressure, and my knees & ankles were getting bad. My blood sugar levels were running anywhere from 250 to 270 and they started me on insulin. My doctor suggested gastric sleeve surgery to get my weight down and stabilize the sugar or death was the possibility I would face. I had weight lost surgery on January 29 2013. It was the start of my new life and I had the Gastric Sleeve done. My starting weight was 300 pounds and as of today, I weight 223 pounds (8 months later). I’m down 77 lbs. My goal weight is 190 pounds, so I have 33 lbs to go. I eat small healthy portions of food. Drink plenty of water and walk 5 days a week.”

What did you do to change your eating habits?

“My eating habits were a complete 360 from what I was use to. I started baking all meats. I eat baked chicken & fish. I use turkey products and cut beef & pork from my diet. Also, fresh vegitables are a big part of every meal. My portion sizes were cut to a 4th of what I use to eat.”

What did you do in terms of exercise?

“I work out 4 days a week. I walk a mile a day and lift weights to help try to tone my arms.”

What is your advice for other ladies who want to lose weight?

“My advice for others is to determine your love for yourself and make a commitment to yourself to take each day one at a time and if you have the will power to do it one day you will have that same power to do it the next day. You have to get healthy in the mind also to put it into action. And finally surgery is not all bad it can be a blessing for those that feel like they tried it all. I am no longer on diabetes medications or high blood pressure medication and I feel wonderful.”

Erica weight loss success story

Try Pool Exercises for Weight Loss

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water aerobics exerciseWhen most people think of exercise and they think pool—normally the first thing they think of is swimming. However, there are many exercises you can do in a pool that can help you reduce weigh, maintain a healthy weight—as well as build a stronger cardiovascular system.

Pool Exercises that burn fat fast!

You don’t have to be a marathon swimmer in order to burn calories in the pool. You can actually increase resistance by allowing the water to work against you. You may not realize that water puts pounds of pressure on your body that can have the same effect on you as your free weights or workout machines in the gym.

Steps to have a successful experience in the pool

Before we suggest that you to “jump right into the deep end” so to speak we will give you some tips to successful and effective water exercise that will burn fat and tone your body as well!

  • Go to your doctor and discuss the options you have. If you have any physical or medical issues he or she can advise you on any exercises that you should avoid so you can prevent injury.  A doctor or physical therapist can also advise you on how working out in water will be easier on injured areas of your body as well.
  • If you can’t swim then lessons are a must. You can drown in a cup of water so if you trip or have an accident in the pool, knowing how to fully swim could save your life.  Do not put yourself in danger.
  • Get the necessary swim outfit—You may prefer a swim cap and goggles. If that is not quite your style—you are advised to have a well-fitting swimsuit so you can perform movements freely without giving others a “free show”.  You can even add a t-shirt or swim skirt if you feel more comfortable with more coverage.
  • Drink water in the water—just because you are in a pool doesn’t mean dehydration is not going to occur—you do not hydrate through osmosis! If you are working out for more than 30 min, you may need a water break.
  • Wear water shoes so you have enough traction.  You can buy swim shoes and they can give some increased security to those who are afraid of slipping or falling.
  • Exercise in water that is waist-high or lower only.
  • Make sure that there is a lifeguard at the pool you are working out in just in case you have any issues or accidents.

Now for the exercises

  • Wall walking: Walk up and down the length of the pool as many times as you can to burn up to 17 calories a minute and strengthen your core and back muscles. Swing your arms back and forth for more burn.
  • Water jogging: You can start by water jogging and allow the water to create calorie burning resistance. Do as many laps as you can as fast as you can (safely).  This is also a great warm-up before exercising.
  • Water planks: These are just as great to strengthen the upper body in the water as they are on the land. You’ll need a noodle floatation device. Hold it vertically and press toward the pool floor until you are completely horizontal and hold for as long as you can. Repeat as many times is as comfortable.
  • Pool Cardio: Now that you have learned to walk in the water, your goal is to run! Keep your body aligned and make as many laps as you can and as fast as you can (safely). Wanna tone those thighs? Then use your legs only to move against the resistance of the water and you have it made! Use a noodle or a floatation device for balance until you feel comfortable.
  • Water biking with the noodle! Straddle the noodle with it curving into a “U” shape up your mid-section front and back. Peddle as you would a bike. For the more advanced people you can do this in the deeper part.
  • Pool lunges: You can do these in the same fashion that you do on land. Start in the lunge position and switch legs while you lunge forward as many times as you can!  Be careful.

Well there you have it. Great ways to tone and strengthen your body and burn maximum calories in the water. The water can be the best gym you could ever have.  Feel free to elaborate on any of those exercises and make them work for you.  Go at your own pace and be SAFE!

6 Tips to help you find the best personal trainer

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personal trainerHiring a personal trainer isn’t just for pro-athletes and celebrities. Everyone can benefit from even 6 sessions with one. The cost is worth it because you will benefit in two ways. For one, a trainer can show you the exercises and routines to perform to reach your goals and show you how to do them properly so you do not injure yourself. Secondly, having a personal trainer can be one of the best ways to motivate yourself to stick with exercise and makes it more fun to do.

If you think the cost of a personal trainer is too much, sit down and go through your expenses. Look at how much you spend on foods and wellness items as a result of ill health, catching a cold, loss of work due to sick days and general misbehavior on your free time. Chances are the cost of working out with a personal trainer will wind up saving you money because being fit reduces illness, gives you more energy and encourages healthier living choices that can benefit your budget.

Not all personal trainers are going to be a good match for you and there is no one-size-fits-all approach to training to guarantee results. It does take time and effort to find the best personal trainer for your goals. Here are 6 tips to save you time in finding the best one for you.

Tip # 1 – Make sure they are certified

They don’t have to have a full out degree in sports medicine or physical education, but the many trainers are certified by a nationally recognized agency. That said, you can also find highly qualified ones at your local gym who have completed that gym’s proprietary training program. The point is you want someone who is qualified and who has credentials you can verify. There can be a risk for injury in training and you don’t want to be someone’s learning experience.

Tip # 2 – Make sure they ask the right questions

Good trainers will ask about your fitness goals. The best personal trainers will ask you questions about your current fitness levels, past experience and involvements with sports and fitness routines, current goals and most importantly, your medical history past and present. Knowing your medical history is essential to being able to construct a fitness routine that builds your strength, stamina and overall health. If you aren’t asked about your history, don’t go any further with that trainer.

Tip # 3 – Ask for Recommendations

Ask your friends who they use as their trainer. You should also look around your local gym and find someone who is in the kind of shape you want to be and ask who they used. You will get a lot of good feedback, not just about local trainers, but often about working out and healthy living that you can start making part of your routine as you continue your search for a trainer.

Tip # 4 – Schedule an assessment

An assessment is very different from “trying out” a training session. During the assessment, the trainer should be asking you questions about your history and goals, and performing baseline fitness tests to measure your strength, endurance, flexibility and cardiovascular levels. Some trainers will charge for an assessment as they tend to last longer than a typical training session and some will not. Many gyms will offer them for free as a way of promoting the trainers associated with the facility. Even if you wind up not going with the trainer that performed the assessment, you will have that much more knowledge about your goals and fitness level to help your find a better match.

Tip # 5 – A trial period

Don’t sign on for life with a new trainer; arrange a trial period with them. Setting a time frame like 90-days is a good way to get used to the trainer, the routines and to see results. At the end of the 90-days, another assessment should be performed and the decision made then if you are going to continue on.  Don’t be pressured into signing up for some long term deal.

Tip # 6 – The blind leading the blind

This last tip is one of the most important. Take a look at the trainer and ask yourself if they live the life they are selling. If your trainer has chronic injuries or inflammation associated with over training, has bad habits and promotes them or is a walking poster child for steroids then you should consider these issues as you make your choice.  Ideally, you want to be trained by someone who has the type of health and fitness you want for yourself so that you have a synergy with them and you click.

Vanessa lost 30 pounds

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Weight Loss Story: Vanessa lost 30 pounds by changing her eating habits and exercising. Here is what she shared with us about losing the pounds:

“I’m so inspired by the women I see. I have a 20 yr timeline of 5 pics showing my weight gain and loss, which includes breast reduction surgery this past March. I went from teetering into size 18 down to a size 12!!!”

timeline Vanessa weight loss

What was your motivation? 
“My motivation was to be healthy for myself. I did not want to gain any more weight as I was already 220 pounds at 5’3″ (on a good day) I was teetering on a size 18 and for ME, that was my turning point. I bought new sneakers and cute workout gear to match. I figured if I’m going to be doing it, I may as well look and feel good doing it.”

How did you change your eating habits?
“I stopped eating processed foods and ate more raw fruits and veggies and fish. I hadn’t eaten pork in 20+ years. I stopped eating beef 4 years ago, but the next step was chicken and turkey…which I did COLD TURKEY. I then started juicing 4 times a day for 30 days to shock my body into submission. I have since returned to eating chicken, but not on a daily basis.”

What did your workout routines look like? 
“I workout with a personal trainer 4-5 times a week. I get up at 4:50 am to be to the gym at 5:30. Some days we do high intensity cardio and strength training, other days we lift free weights. On the weekends, we go to our local parks or mountains and walk/trot/run …steps, benches, trees to pull up on…doing exercises in between stretches.”

What was your starting weight? 
“My starting weight was 220 pounds.”

What is your current weight? 
“My current weight is 190 pounds and my goal weight is to be 180!!”

How long did your transformation take?
“I started in July 2011, but because I didn’t know what I was doing, the weight wasn’t coming off. I was in a vicious cycle of going to the gym in the evening. I was tired and not working up a good sweat, but I was going!! Once I invested in a personal trainer and he CHALLENGED me all the time (who doesn’t love a good challenge), I began to shed more and more weight. From Nov. 2012 to now is when I shed 25 of the 30 lbs I lost. Even with all of that, I still had to have breast reduction surgery, which only took off 3lbs, but that was a definite change in my physique.”

Vanessa weight loss story

Weight Loss on a Budget Tip #2: High Intensity Exercise Routines on Youtube

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I am a firm believer that 70% or more of the weight loss equation is about what you eat, but moving your body to burn calories is part of the plan too.  These days, you don’t have pay for a gym membership to figure calorie burn into your weight loss plan. There are lots of ways to feel the burn without the cost of a gym membership.

October Challenge: Today’s tip for budget savvy weight loss is that you can access great, high intensity exercise routines for FREE at home!!  That’s right.  Here are some great resources:

YOUTUBE – Number one on my list of where to find free workouts online is YouTube!!  Here are four channels you should check out:

6 Exercise Options for People with Bad Knees

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kneesPeople have bad knees for a variety of reasons. It can be from overuse, under use, past injuries, being overweight, having arthritis or many other disorders that affect the joint. The new thinking on joints is that staying in motion is more beneficial to keeping your mobility than avoiding movement.  For many people, the benefits of exercising are also recognized as doing much more to help your mood and physical health as well. The golden rule to remember is that if you do any of them and your knees hurt, stop.

As you know, it’s always best to check in with your doctor before starting a new exercise routine, especially if you have health issues, chronic knee issues or a recent injury.  Check with a certified personal trainer as well, because the way you are doing the exercise may be wrong in terms of bad form or too much intensity for your level of fitness. For some, exercise if not beneficial.  You have to know where you stand. 

What you are trying to do

The goal to exercising is to raise your heart rate enough to be able to burn calories and to help your body transform fat to muscle. There is a side benefit to achieving this cardio target rate.  Exercise stimulates your lymphatic system. The lymphatic system doesn’t have a built in pump like the circulatory system has the heart. It is dependent on the contraction and expansion of your muscles to pump through the body. Moving the lymph is important because it helps to clean toxins and wastes from your body, boosting your immune system.  Detoxing and boosting your immune system are important to healing the body and weight loss.  Also, the affect that cardio has on your circulation also helps the body heal.  Here are some workout options for people with bad knees:

Bicycling

Bicycling has a very low impact on the knees and can elevate your heart rate into target ranges quickly. Many people with bad knees avoid cycling because they think it will strain the knee. The proper way of pedaling (seated) uses the knee joint correctly; its role is as a flexion point for the muscles in the calf and thigh. It is one of the best workout options for people with bad knees. Cycling is something you can choose to do at a gym, in a Spinning class, or on your own with a minimal investment.

Rowing

Rowing is another one that makes the list as a great workout option. Rowing not only raises your heart rate but it is considered a full body exercise. Like bicycling, the knee joint doesn’t have to bear significant weight but is put in motion, which can help bad knees.

Swimming

Swimming is one of the best overall exercises for people with bad knees, or bad anything. Your body is supported by the water so there is less to no load bearing on the joint. Using good form, your swimming style can work out the whole body with little strain. Even if you know how to swim, it can be a good idea to take a few refresher lessons to check your form and get some help building a varied and interesting lap routine.

Circuit Training

Moving from station to station on the weight machines not only will develop muscle mass but also elevates you into the right cardio target range. Many gyms now have a special area set up for this type of training so you can keep moving quickly enough to get the most benefit.   You don’t have to use machines which put stress on the knees and you can still get a good workout.

Elliptical

The Elliptical machine can be a good choice in workout options for people with bad knees because it is a full body exercising that emulates running, but is specifically designed as low impact to avoid putting weight on the knee. It is considered to be a low impact exercise, but you can achieve a high cardio rate quickly. Many gyms have them installed in groups in front of TV screens so exercising on them becomes more interesting.  To start, go slow in terms of pace.

Pilates, Yoga & Tai Chi

While there are certain moves in each that will prove too much for your knees at first; Pilates, Yoga and Tai Chi have much to offer and may be a better way for you to keep a workout schedule. Each involves a great deal of stretching and motion, which is good for maintaining flexibility in your knees. They all can provide a deceptively intense workout as well. Your heart rate can easily reach the maximum range in certain advanced yoga and Pilates classes. Tai Chi is very deceptive. When you see it from a distance it looks slow and easy, but once you learn how to do it properly, you realize why it is considered one of the most difficult martial arts to master. As always, make sure to inform the instructor of your knee issues and your workout goals so they can guide you properly.

Video: Aja Davis Working it with BWLW’s July Challenge Exercise Routines

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Hi Ladies, I’m so excited that our friend Aja Davis of Black Girl Slim has turned the routines from Black Women Losing Weight’s July Challenge workout calendar into 3 great videos!!  This is awesome because you will be able to use these videos at home for months to come, after the July challenge is over, for a quick and effective workout!!!  Check out the videos below and follow along with Aja!

Check out routine 1, above. 2 and 3 are below. 

Jimella lost 33 pounds

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June 2014 Update: “I was featured last year however I’ve made progress since then. I am down 40 lbs total, which is a 7 pound difference from before.  This is after adding running to my routine and incorporating weights a little bit more. I’ve noticed that I’m losing inches, especially through my midsection. After my story was featured on your blog and holidays rolling around I did gain about 10 lbs back. However, when the new year came in I got back on track. I’m not ashamed to admit that I gained because there’s definitely ups and downs with this weight loss journey. I always say it’s a journey with no destination because this is for life, even after the goal weight is reached. You still have to continue maintaining the lifestyle change. I love the BWLW page for constantly motivating and inspiring. My journey continues!” – Jimella @ear_candy_couture

Jimella before and after

Original Post – July 2013  – Let’s show some BWLW love to Jimella!  She lost 33 pounds and fought off high blood pressure with Weight Watchers and working out.  Here is what she shared with us:

I began my weight loss transformation Feb. 20, 2013 although I’ve been overweight since June 18, 1980 (the day I was born). Last time I went to the doctor my blood pressure was 185/110. I would have slight headaches periodically I’m sure due to increased pressure and my love of salty foods. I refused to get on any type of medication. I just couldn’t see myself taking medication everyday at (then) 32 years old. I felt too young to be doing all that especially when I knew this could be fixed with weight loss. Of course this runs in my family and I’ve seen it take such a great toll on close family from strokes to kidney failure and I just can’t find myself 20+ years down the road in that same cycle.

I began by changing my eating habits drastically. I started eating more vegetables and/or juicing, whereas before I would go days if not weeks at a time without eating any type of vegetation. I threw out ALL junk food and salty foods, which was hard at first because my weakness is juice and chips (which I still struggle with). Eventually I joined Weight Watchers which I love because it teaches you about portion control and how to make healthier eating choices. If I couldn’t calculate the points on it then I just wouldn’t eat it. I became active by working out 4-5 times/week in the gym. I started making my workouts more fun by doing outdoor activities like going bike riding on the beach and hiking and now I’m down 33lbs but the journey continues. My goal is to be in a comfortable size 14 jeans (currently size 18, previously size 22). I’m still in awe when I look at my pics. I love it! Once I start to see my collar bones pertrude a little more then I’ll really know I’m making extreme progress, LOL.

When I found pages such as this one and all the fitness and eat clean pages on Instagram, I became that much more motivated and encouraged. I love seeing all of the success stories from everyone but primarily from other black women because we have such a bad stigma on us when it comes to health and fitness (or should I say the lack thereof). It feels so good to see us conquering that stereotype and I’m even more proud of the discipline, strength, and dedication that God has blessed me with to join that fight.

Jimella weight loss before and after

Kori lost 83 pounds

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Today’s featured weight loss before and after story: Delta Soror Kori lost 83 pounds by reducing her calories, eating healthier and being consistent with exercise.  Here is what she shared about her journey:

My name is Kori and I’m 31 years old. I have been overweight all my life coming from a family of full figured women.  I never had a problem with self esteem because I always had friends, was fairly popular in school and was rarely picked on. I never thought my weight was an issue. I knew I should eat right and exercise and I would go up and down in weight but no one thing ever stuck. It wasn’t until December of 2011 when I went to the doctor and I saw my weight had skyrocketed to 291 pounds that I began to get scared. My doctor told me I was “healthy” but if I keep gaining weight at this pace it would be difficult or impossible to have children in the future!  Being 31 and single I didn’t even know at the time if I wanted kids but hearing the actual words coming out of my doctor’s mouth gave me motivation to start a new healthier lifestyle. No one would tell me that weight would be the reason I can’t have kids!

On that day, I started my journey and never looked back. I began with cutting everything out of diet and I was very strict. No white stuff (pasta, rice, bread, potatoes or sugar). Only water and green tea to drink and no processed foods. No fast foods and absolutely no fried foods. I quickly lost 30 within 2 months. I then began a heavy exercise routine of working out 5-6 days a week. Cardio on either the treadmill and or elliptical for 45 min to an hour and then on to weights for 30. I was burning at least 900 cals with each workout and consuming no more than 1300 cals a day. With this routine I was able to drop 70 lbs by October of 2012.

Once I got a routine down, I slowly started to incorporate things back into my diet.  If I was going make this a lifestyle change I realized that I can deprive myself of certain things that I once loved.  Now, if I have a craving for candy or cake I will have a piece in moderation and get right back on track. I also try different exercises now including Latin dance, kickboxing and I love spinning. I still maintain exercising 4-5 times a week. I am trying to limit my meat intake but still stick to fish and i have incorporated protein shakes in my diet. With the changes, I’ve made I’ve shed 83 lbs as of today. I still have 20 more to go and it’s slow but slow and steady wind the race!!   I hope this story can inspire someone!

Kori weight loss before and after

Vikki lost 38 pounds

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Today’s featured weight loss before and after story: Vikki lost 38 pounds in 5 months with exercise and healthy changes to her eating habits. Here is what she shared with us:

I just wanted to share my story with the page. I have a VERY long way to go, but you never know who it may help motivate if they’re having trouble getting started.  The picture on the left was taken on January 19th, and the one on the right was taken 2 weeks agao…5 months and 38 pounds later. My goal is to lose a total of 125 pounds.

I workout 5 days a week for a minimum of 20 minutes of cardio, and a maximum of 1 hour during the day. After work, I strength train for 1/2 hours, 3 days a week. I’m doing it all on my own, without a personal trainer or classes.

I don’t diet. I merely changed my eating habits by eliminating soda completely, sweets, and I incorporate whole wheat whenever I can. I also drink 8-10 glasses of water a day, and eat oatmeal for breakfast 5 days a week.  I’m a HUGE snacker, so I always make sure to have fresh fruit, pistachios, and trail mix on hand.

Thank you for your time, and as I said before I just hope it helps someone by getting the idea of “fast” out of their head.

Vikki weight loss before and after