exercise
Day 9 – New Workout Resources – BWLW October Challenge
HEYYYYYYY, BWLW LADIES! LOL! Sorry, I’ve been listening to the “Gangnam Style” song during my elliptical machine workouts. One of the best things you can do is put together a great playlist of music for your iPod or mp3 player that really motivates you to work out. Sometimes those songs will carry you when you feel like giving up.
It’s Day 9 of Black Women Losing Weight’s October Challenge and I’m on track with my workout goals. I hope you are too. Today I want to share 3 great workouts that I’ve found online that you can do at home. No excuses. You don’t need to have a gym membership to get fit, Ladies. Give these great , free workouts a try. They are challenging, but that’s what we want. Workouts that will challenge us and give us results.
Women’s Health: The Ultimate Boot Camp Workout – Check out the link for photos of the exercises.
Crazy Home Boot Camp Workout from BodyRock.tv – This one is for those who have been working out for a while and want a challenge.
Monique has lost 123 pounds!
Mary is down from 173 to 147!
Today’s Weight Loss Success Story comes from Mary who has gone from 173 pounds to 147!
She says, “The left side was taken on September 15, 2011 at a friends retirement party. The one on the right was taken at my 30th class reunion on September 15, 2012. In 2011 I was 173lbs. Today I am 147lbs. It was my goal to get to 138lbs for my reunion, but it didn’t happen. It may not ever happen and I am okay with that. I am healthier and stronger than I have been in years. I have been on Weight Watchers and consistently exercising. My diet is clean and my exercise routine vigorous. The weight loss isn’t a significant amount compared to some but the lifestyle change is. I can walk away from ice cream. I can pass on the chips, cookies and cakes. I truly enjoy real food now. I am happy with the results.”
October Challenge – Meatless, Clean Eating, 5 hours of Exercise
Hey Ladies!!! It’s time for our October Challenge. We will begin on OCT 1, 2012 with 3 goals – Meatless, Clean Eating, 5 hours of exercise each WEEK.
I hope you consider all of the goals, but ultimately it’s up to you what you chose to do. If you only want to do 2 out of the 3 for example, that’s fine. If you want to eat fish, that works too. The goal of our monthly challenges is that Black Women Losing Weight members try new positive habits that can enhance their weight loss efforts. You are committing to these lifestyle changes for a whole month!
Determination is KEY!! I will post resources and links daily on our Facebook page, online community, and here on the blog to help you stay on track.
What do I have to do to participate?
- Decide what parts of the Challenge you want to commit to. – Meatless Eating, Clean Eating, 5 hours of Exercise EACH Week.
- Each Saturday you will check-in and give a status of how the week has gone within our online community, www.blackwomenlosingweight.com. You can do this as a blog post or status message on your profile page. You can also post to our Facebook page to let your BWLW sisters know how the Challenge is going for you. This is how keep each other accountable and encouraged. You will also be able to discuss the challenge every monday night during our LIVE weight loss support chats.
October Challenge Goals – This is what you are committing to!
- We are going MEATLESS for 31 days – That means no fish, no chicken, no pork, no beef, no bison…no flesh foods. If it has a mom, we aren’t eating it. In essence we are going vegetarian for 31 days. You will need to consider how you can cook more and plan your meals. I will provide a number of resources for you daily via Facebook and here on our blog.I suggest that you take a B12 supplement or B-Complex supplement at least 3 times per week while going meatless. Most multivitamins have B12 in them as well.If you are wanting to continue our September Smoothie Challenge for another month, please do so as part of the meatless goal. Oh, Eggs are optional. It’s up to you.
- We are committing to CLEAN EATING for 31 days – What is clean eating? When you eat clean you will be eating unprocessed, whole foods that are cooked in ways that don’t add a lot of extra chemicals and toxins. We are talking fruits, vegetables, tofu, soy, whole grains, lots of water, healthy dairy, fresh juice, and lean meats.We will be working to avoid fried food, white flour, artificial ingredients, soda, commercial juice and sugary drinks, processed sugar (white sugar, corn syrup), foods with preservatives and extra chemicals, saturated fat, and trans fat.
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We are committing to WORKING OUT FOR 5 HOURS EACH WEEK – You can work out at home with DVDs. You can work out in the gym. You can walk at work or in your neighborhood. It’s up to you. Running, yoga, weight lifting, walking, jumping rope, pilates, spin class, zumba…the choices abound. The goal is that you commit to 5 hours of exercise each week.
Challenge Resources – Here are a few links to get you started.
Meatless
- Going Vegetarian: Plain, Simple And Sane
- PETA’s Vegan and Vegetarian Starter Kit
- Why Go Vegetarian? | Vegetarian Times
- Vegan Soul Food Recipe Roundup
- BlackVegetarians.org
- Vegetarian Soul Food Recipes
- Hundreds of Free Vegan and Vegetarian Recipes
Clean Eating:
- Clean Eating 101
- Livestrong: Clean Eating: 5 Simple Steps
- www.eatcleandiet.com – The Eat Clean Diet Books are great if you want a plan that lays everything out for you.
- www.cleaneatingmag.com – Great source of recipes
- Gracious Pantry: What is Clean Eating?
- Clean Eating Recipes from CookingLight Magazine
- Clean Eating Lifestyle – Examples of what daily eating looks like and shopping lists.
- 10 Step Strategy for Eating Clean from BodyBuilding.com
Exercise: Free Workout Videos Online
- BodyRock.tv
- Tiffany Rothe Workouts – African American Fitness Trainer
- LiveStrong Women
- Fitness Magazine
- Blogilates – Free Pilates workouts
- Yoga Today
Markia lost 60 pounds!
Today’s Featured Success Story: Check out Markia’s amazing transformation!
She says, “My name is Markia and I’ve lost over 60 pounds already! NO DIETS- I change my lifestyle and the food in it! I’m more aware of things that my body can use and not food my tastebuds enjoy! I’m a mom and work full time, so I dont always get to exercise; however I make time to sweat everyday! That includes cleaning to music, playing around the house with my children, and simply walking. I’ve cut the soda and juice intake and replaced them both with LOTS of water! I love being in shape and healthy!” https://www.facebook.com/markia.pierce
Great job Markia!!!
Desire lost 125 pounds!
Let’s show some BWLW sistahood love to Desire. With Lap band surgery, exercise and eating right she has lost 125 pounds! She looks great! https://www.facebook.com/
Shawna has lost 30 pounds!
BWLW Facebook member Shawna has lost 30 pounds! She is determined to reach her weight loss goal!
She says, ” I started my journey about a year ago…no surgery I just changed my eating habits letting go of the white and switched to whole wheats…i use to eat only once or twice a day now i eat 5 to 6 times a day small portions.I stopped drinking soda and I started doin Insanity and Zumba..I lost a total of 30lbs and toned up a lot!” Great job, Shawna! For more great before and afters, visit www.blackwomenlosingweight.com
Tiffany has lost 55 pounds
Let’s show Tiffany some BWLW love for sharing her 55 pound weight loss journey with us!!
She says, “Exactly one year ago in September, I began my healthier living journey. My breaking point was a photo posted to Facebook by a friend. Was that really me?! I kindly asked the friend to remove the photo and send it to me. That became my motivation! Also, because I am a doctoral student in Aging Research, it became quite clear to me that I couldn’t be very convincing preaching about “healthy aging” if I didn’t look the part. Most importantly, I decided that taking better care of my temple should be a priority. I believed that the same God who created the universe would help me conquer unhealthy habits. With that said, I joined a gym, downloaded the MyFitnessPal smartphone app, and got to work! One year later, I am 55 pounds lighter, I eat cleaner, and I exercise regularly. I enjoy preparing my meals in advance, reading nutrition labels, and purchasing my weekly produce from the Farmer’s Market. My favorite exercises are outdoor cycling, kettlebell pump, and running. I started training for my first 5K six weeks ago and I’ve already surpassed 5K distance in nonstop/continuous runs! People tell me I am an inspiration. I think to myself, “Me? An inspiration? Imagine that!” I’m frequently asked about the details of my “diet”, and I am quick to inform people that I am NOT on a diet. A diet implies a definitive end; it implies that I will get to a magic number and just toss my new habits to the wind. Quite the contrary! I changed my behaviors and beliefs about food and exercise for life. My body will decide my set point. With more weight loss ahead of me in Year 2, I am excited about getting into a 2-piece bathing suit on my 35th birthday! I’ll see you at the beach!” www.facebook.com/unc2000
Tiffany, Thank you for sharing your amazing transformation!!!
Skye has lost 56 pounds
Online Community Member Kiluni Skye has transformed her health and her body and gone from 224 lbs to 179 pounds since June. She has posted a number of photos from her journey on blackwomenlosingweight.com.
She says, “I started my official weight loss journey on June 16, 2012 and at that time I weighed in at 224 pounds! I used my biggest fear “Insecurity” as my motivation for losing weight. For the most part of my life I was always small and never weighed no more than 140 lbs. But overtime and after having two kids, my weight began to stick to me and I simply ignored it. And before I knew it, I had reached 235 lbs within 2-3 years (2009-2012). Once looking at myself in the mirror became a nightmare, I decided that once and for all it was time for me to regain control of my life and my overall health. One day I went into my kitchen and had a meltdown; I cried and frantically threw everything out. And for once I felt a sense of “Power & Control” again! I was tired of people asking me what happened and if I was pregnant. At the beginning of May, 2012 I changed the way I ate & exercised 30 minutes a day and managed to go from 235 to 224 by the middle of June. On June 16, 2012 I officially joined a weight loss clinic and began my journey to become a “Refined Me” on June 17, 2012. And 91 days later, I’m now 179 lbs and happier than ever! Though my weight lost journey has just begun, I’ve lost a total of 56 lbs and I refuse to give up on my goal to reach 160 or less by February of next year.” Great job, Skye!!!!!
