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Tamilla lost 68 pounds

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Weight Loss Story of the Day: Tamilla lost 68 pounds.  She shared her transformation photos with us and a few words about her weight loss journey so far. Losing weight helped her deal with pre-diabetes and high blood pressure.

Tamilla weight loss story

“Hi, my name is Tamilla. I started my weight loss journey because of health issues. I had high blood pressure and was taking medication daily. I was also borderline diabetic. I changed my eating habits by cutting out fried foods and junk food. I try to keep my overall calories and carbs down. I stay away from red meat and choose healthy snacks like fruit. I’ve learned that it takes a lot of discipline and everything doesn’t work for everybody. Now, I only eat poultry and seafood with plenty of fruits and veggies.

I exercise 3 to 4 times a week. I do a variety of exercises, mainly cardio. Soon, I will start strength training. My starting weight in January 2013 was 238 pounds and I am currently 170 pounds (My height is 5’2″). My blood pressure has improved and I’m no longer on medication. I’m no longer borderline diabetic either. My advice to others who want to lose weight is that you have to want it for yourself.”

Instagram: @MZ_TSWHITLEY

Tummy Transformation: Jennifer’s abs are showing

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Jennifer contacted us from the UK to tell us about how she lost 28 pounds.  She has a lean back and 6 pack abs now.  Those abs are Showing and all that muscle is giving her definition. This tall beauty can now fit into her daughter’s jeans! Here is what she shared with us:

Jennifer weight loss abs

Jennifer back developmentHi, my name is Jennifer Malvo I lost my 2 stone (28 lbs) in weight by working out and eating healthy. I cut out the junk and the processed food I was eating. I was putting on weight and my clothes were feeling tight.  I just looked bit chunky so I decided to train myself and change my diet. I liked the pictures of the bikini models and women who are bodybuilders. They looked good. I’ve never had muscles. I was 12 stone (168 pounds – 5’9″ tall) when I started my weight loss journey 8 weeks ago. I worked in a Gym Legends gym in Worcester, Great Britain. So, my transformation began when I started using light weights and doing cardio. I got back home from the gym started to do Pilates body stretches.  Within one week, my body was changing. 3 weeks later, I had abs and then back definition. I’ve never had abs before. I was so happy that the weight was coming off. I had more energy. I felt good and looked good. I was eating more vegetables, fish and chicken for protein.  I had healthy things like rice and nuts for carbs, as well as berries.  I also cut back on chocolate and fizzy drinks. I had water and fruit teas instead.When I was at home I would train too, doing light weights and dance. Another thing about my workouts; Doing two or more exercise combined worked for me.  I can get into my daughter’s jean now. Now I’m 10 stone (140 pounds) and still training 🙂

Featured Story: Jaleesa went from a size 16 to a size 8

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Update Dec 2016

Because it’s #TransformationTuesday and I want to motivate somebody 😬😍💪🏾

A photo posted by Nurse J 💉💉 (@goldenfit_) on

Today’s Featured Weight Loss Story:  Jaleesa went from a size 16 to a size 8.  Starting out at 215 pounds, she has used practical eating habits and regular exercise to change her body.  She believes in non scale victories and lifestyle change.  Check out what she shared with us about her journey:

Jaleesa before and after

Hi, My name is Jaleesa. I started my weight loss journey in 2010. My starting weight was 215 pounds and I went from a a size 16 to a size 8 (I’m 5″6) . I’m not so fixed on the ideal of the scale now so I don’t weigh myself so I don’t know my current weight.  I don’t think people should be so fixed on the scale so instead I look at my progress in pictures or by the fit of my clothes. This lifestyle change has made me a better person inside and out!!

My motivation was being a size smaller and being determined to never get back to that size/weight again . I eliminated all fast food, fried food, deserts and soda pop.  Now, I usually eat baked chicken, shrimp, fruit, veggies, nuts, yogurt, granola, etc. My workouts when I first started were simple. I just worked out 3 times a week, with at least 30 minutes of cardio and 30 minutes of strength training. Now, I don’t do as much cardio as I used to but I’ll include it in my strength training.  My advice for other people is to stick with it and if you feel like giving up look at old pictures so you won’t go back.

Instagram: @goldenfit_

Jaleesa before and after photos

6 Ways to Maximize Calorie Burn at the Gym

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6 ways to burn more calories in the gym

Many people work out hard at the gym to burn calories. However, they do not see the good results they expect. Each person’s body if different so I can only talk to you from the perspective what works for most people.  You will have to use trial and error to determine what really works for you, so don’t be in a rush.  Getting the most out of your workouts can take time but you can get the results you are looking for.  I’ve got 6 tips to help you refine your efforts.

1.    Train with Weights to Burn Fat

The most common misconception amongst fitness enthusiasts is that they will get bulky if they train with weights, especially women. The truth is that bodybuilders take many supplements and pharmaceuticals to gain immense weight. An average person does not gain significant amounts of muscle weight without using pharmaceuticals and supplements. The fact is that training with weights puts stress on your muscles and results in fat and calorie burn.  The muscle you build will burn fat at rest, which increases overall calorie burn after your workout.  Muscle is also more compact than fat, so your body appears smaller and more toned.

2.    Circuit Training Is One of the Best Methods of Burning Calories

One of the best methods for burning the maximum amount of calories is to use circuit type workouts. One of the biggest mistakes people make when devising a circuit routine is incorporating a single type of workout. Circuit type routines should include a combination of cardio and weight training routines. Only then it will be effective and yield excellent results. If you only use weight training techniques or cardio techniques, you will not get the desired results. The best bet is to keep shuffling your workouts. You can focus on weight training one day and cardio the next. This will help you maintain a balanced routine.

3.    Avoid Monotonous Workout Routines

Keep shuffling your exercise routines. Muscles have a memory as well. This is exactly what one needs to avoid. Muscle memory can decrease your progress over time. If you keep changing your workout routines, your muscles will get confused. Confused muscles try and adapt to change. This compels the muscles to work extra hard.  When the muscles work hard, they gain strength and yield results. This is why you should change your routine on a bi-weekly to monthly basis. The more confused your muscles are the greater progress you will notice. A great way to confuse your muscles is to keep using different weight amounts (increasing the weight overtime as your body is ready) and a mixture of cardio and weight training. Incorporate more cardio into your training one week and more weight training the other.  Try new exercises and workout classes in the gym or at home for variety.

4.    Make Sure You Warm Up Properly

Warming up is the key to an effective workout. When you warm up, you allow your muscles to stretch and prepare for an intense workout. You burn more calories if you use an intense routine. However, if your muscles are not warmed up properly, you are more likely to suffer an injury. In addition, your muscles will not be able to work to their full potential. If your muscles are not working at their full potential, you will not be able to burn significant amount of calories. Always perform light cardio (walking, jogging, jumping jacks, elliptical…) and stretching as part of your warm-up routine.

5.    Avoid Resting Too Much In Between Sets

If you rest excessively in between sets, you are more likely to get lazy and not exercise hard enough. This is why you should always rest for 30-60 seconds in between a weight loss routine in most cases (there are some very intense routines where more rest is needed for recovery). If you are training to build muscle and use heavy weights, you can rest for a minute or two. Any more than this and you may lose the energy you need to exercise further. You will also not be able to lift as heavy. In calorie burning cardio or HIIT routines, you should only rest for 30 seconds max. This will keep your body challenged and the calories burning.

6.    Consider a Cool Down Routine As Well

Quitting exercising immediately is as harmful as beginning without warmup. This is why you should consider a cool down routine for the end of your workout. The best thing to do is to use light weights and perform some of the same moves you already did but slower. This will bring your heart rate down significantly. You can also walk or jog to cool down.  A cool down routine should last for 5 to 10 minutes after you are done with your workout routine.

If you want to burn a significant amount of calories at the gym, be sure to consider the tips above.  Side note: What you eat is 70% of the weight loss equation. If you aren’t eating right, eating processed junk food or are getting too many calories, that could be the major reason you aren’t seeing results. Don’t sabotage your workouts by eating junk and processed foods.

Weight Loss Story of the Day: Patricia lost 52 pounds

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Weight Loss Story of the Day: Patricia lost 52 pounds, going from 302 pounds to 250 pounds.  She was motivated by a pain issue and decided it was time to change her lifestyle.  Here is what she shared with us about her journey:

Patricia before and after photos

Hi, my name is Patricia. My story is a little different than most. What initially peaked my interest into becoming healthy and fit stemmed from the extreme back pain I was experiencing due to being blessed up top… Lol. My initial weight was 302 pounds and I am now at 250. I started out in a bootcamp class 3 days a week and unexpectedly I really enjoyed working out. From there, I ventured into my current love, my hip hop class.  I also love hiking, run/walk, strength training etc.  Before I’d I ate everything from fast foods to any and all restaurants. The killer for me was mixed fruitie drinks with all the empty calories. I found any reason and excuse to eat out and drink of course. The most important change I had to make was my diet. Initially when I started my weight loss journey I didn’t change my eating and it showed.  Now with my lifestyle change I do allow myself cheat meals and an occasional fruity drink but I’ve adapted drinking my Moscato every so often instead.  Turkey and chicken are my meat of choice. I also eat lots of vegetables and fruits. I’ve now started drinking my gallon of water a day to come full circle.

My endurance and momentum to keep up physically proved challenging. Once I got on board with my eating everything else fell into place. Most importantly, I no longer have back pain. Because of this, my fire is now lit by the desire to become healthy and fit. I am 50+ pounds down with 1 1/2 years in on this journey. I’m just getting started. This is indeed a lifestyle change for me that is here to stay. I must say that I’m truly enjoying my journey and the new and improved me.

Check her out on Instagram for more photos from her journey: @plussizebella

Renae lost 55 pounds

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Weight Loss Story of the Day: Renae lost 55 pounds.  This single mom wrote to us from St. Croix in the Virgin Islands to let us know all about her weight loss journey.  She learned that changing your lifestyle is hard work and hard to commit to, but it’s all worth it.  Check out what she shared with us:

Renae weight loss story

“My name is Renae Meyers and for most of my life I’ve struggled with managing my weight and living a healthy lifestyle. In 2006 I became pregnant with my first born and it became even harder for me after that. Being a single working mom was not easy for me. It was not until I started noticing that I didn’t even have the energy to play with my daughter that I knew something had to be done. In 2011 I made the decision to take control of my health and live a more healthy and active lifestyle.  The pic on the left was me in 2011 weighing over 225 lbs and the pic on the right is me today weighing 170 lbs. It wasn’t easy and keeping the weight off was a struggle at first because when you’re surrounded by so many fast food restaurants and you walk past so much junk foods in the grocery stores the temptation can be overwhelming. I’ve learned that you have to make sacrifices if you want something bad enough and staying fit is my ultimate goal. I never want to go back to being that person I was in 2011 and that’s why I’ve committed myself to maintaining a healthy and active lifestyle by eating more healthy,  drinking lots of water and working out consistently 5 days per week at the gym. I’ve learned that results don’t come overnight and if you want it bad enough you have to work for it. There were many times I wanted to give up because I wasn’t seeing the progress that I wanted to see when I wanted to see it, but I never gave up. I knew that I needed to set goals for myself and stick to them. I currently do a lot of weight training and run 2 miles 2 days per week along with other forms of cardio. Excuses don’t give you results. Hard work and dedication does. Being fit is now not just a destination for me. It’s a way of life.

I’ve changed my eating habits by eliminating foods from my diet that contain artificial ingredients and I focus more on natural foods and juices. I drink a lot of water and coconut water as well. I live in the Caribbean so coconut water is easily accessible. I’m also a Beachbody coach so I drink Shakeology shakes in the mornings for my breakfast. I usually snack on nuts and local fruits in between meals. I’m not a vegetarian but I do eat meat in moderation. When I eat meat, I usually try to find the lean parts of it and I take off the skin of chicken before I prepare it. I usually incorporate a bigger portion of veggies with my meals and cut back on rice and other starchy foods but I do eat them and have not eliminated them completely from my diet.”

Instagram: @renaemeyers340

If you would like to share your story, get the details here.

Weight Loss Transformation: Vanessa lost 35 pounds

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Weight Loss Story of the Day: Vanessa lost 35 pounds and gained lots of muscle.  She transformed her body and is now a NPC bikini competitor.  She knows that ladies can build muscle and not have to fear that they will “look like a man”.  Here is what she shared with us about her transformation:

vanessa weight loss transformation

My journey to a lifestyle change happened about 10 years ago when a women who had a baby walked by my desk at work and 8 months later she was back down to her normal size 6. My daughter was 10 years old at the time and I was headed to wearing size 10-11. I had always been slim. I asked and said that her husband was a personal trainer but I felt I couldn’t relate to a male because he’d never had a baby but I went to the gym anyway.  That is when I found my first trainer Wendy. She was the start of my lifestyle change. She had a small child and she looked amazing. So, we trained for a year together I learned a lot and during the next year I trained myself. That is when I met my current trainer Beau who got me to vanessa weight loss transformationincorporate true clean eating into my diet and lots of cardio and then we built muscle with weight training without looking like a man (such a myth). We started a cleanse for 10 days and then over 12 weeks I was able to lose 25 lbs even while afterwards visiting Europe. I was able to incorporated my new lifestyle and keep the weight off. Next thing we know people were asking if I was training for NPC (National Physique Committee) Bikini Show. I thought I’m 40 way to old, but with much convincing and self-confidence there I was on stage strutting around in a bikini, something I had never worn even though I had a pool at my home.

For my clean eating, every morning starts off with a half cup of oatmeal, old fashioned with egg whites and spinach. The remainder of my meals consist of three to four ounces of protein and a cup of green veggies. I always kept my carbs earlier in the day and I drink a gallon of water. As for my cleanse, I used Isagenix 9 day cleanse and incorporated it with small meals and Shake n Cleanse for life to life formula.  On my cleanse days, which was just liquids, it allows for my digestive system to rest which allows the liver pancreas and kidneys to clean all antioxidants.  This allows my organs at work better. This also helps the body to burn fat and ramp up your metabolism.

Fast forward 10 years and I have kept the lifestyle and now a single mom of a 21 year old.  After 4 years of competing, here I stand with the pledge to myself to stay fit and healthy. Going from size 11 to a 0 (when competing) and size 4 (not competition). My starting weight was 160 lbs and I’m down to 125 lbs. I do as much as possible to educate others on the benefits of clean eating and exercise.  I do motivation speaking and I virtually train people and provide life coaching. No looking to take myself to the next level maybe to compete professionally.

Instagram: @iamthefitchick

Reva lost 77 pounds

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Weight Loss Story of the Day: Reva lost 77 pounds and went from a size 20 to a size 8.  She changed her eating habits, embraced going vegan and exercises regularly.  She shared a lot of detail about her journey with us.  Check out what she had to say below.

Reva before and after

What was your motivation?
My motivation was actually when I moved back home (to the Bahamas) from college in 2011 and stepped on the scale. I was at 250 pounds!!! I knew I needed to do something about it.

How did you change your eating habits?
I started slow by cutting out beef and pork. I then started swapping all the processed carbohydrates for more whole grains and incorporating more greens into my diet. I allowed myself one cheat meal a week and I cut out alcohol for a year. I also used to count calories and macros, but I realized that I began feeling like a robot so I stopped. I have a good idea of what my body responds to and how to eat healthy so I still have been seeing results. I am also a “weekday vegan” so I eat like a vegan on the weekdays as the name suggest. I did this to assist me in the transition of becoming a complete vegan.

What did your workout routines look like?
When I first started I worked out at home for about 6 months then I got a trainer. I lost about 65 lbs working out at home and my regimen consisted of a rotation of Jillian Michaels’ DVDs, Insanity DVDs, and I walking twice per week. I currently train myself and my training now is different from my usual as I am currently studying for my CPA exam (I have two more sections left).  Presently, I only workout 4 days per week for about 1.5-2hrs . I weight train 3 days per week and I do cardio 2 days per week one of which is a long run (3 miles or more).

What was your starting weight? What is your current weight?
My starting weight was 250 pounds and last time I weighed in was 173 pounds (from a size 20 to an 8).

How long did your transformation take?
It took me about 1 year to get to a size 10 then after that I had two plateaus.  I was able to get into a size 8 about 5/6 months after.  I gained some weight after my wedding (Dec. 2013) and I am working to getting back to my lowest weight which was 163 pounds.

What advice to you have for others who want to lose weight?
My advice would be to just stick to it. Many people don’t realize how much of an emotional and physical process weight loss is. There will be times when you will be frustrated, sad, happy, and you may even shed a few tears but KEEP PUSHING. No matter how long it takes, once you are honest with what you are eating and how you are exercising the results will come!

You can see photos of her progress on Instagram: @_mrssonic

Reva weight loss

Donesha’s Story Featured in Women’s Health Magazine

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Update 2016 – 100 pounds gone!

Let’s get ready to DO WORK this week bc nothing is going to WORK but WORK!!! I am still in awe with what God has allowed me to do with my body from the inside/out! ?? Looking as good as I wanted to look on the left on the outside but slowly killing myself on the inside! I had to learn to get over what it LOOKED like & start taking care of myself from the inside/out! I didn’t commit to this lifestyle right away & actually was on a yoyo gaining & losing the same 10lbs. My trainer wanted it for me but I didn’t want it bad enough for myself! You have to want this change to take place & be willing to lose it ALL so that you can gain so much more!!! I am 5’3 & have been over 230lbs & nothing but WORK has placed me where I am today! When I changed my mindset there wasn’t anything that could stop me. I started feeling better, I became a better TT, a better educator & a better person! I am on an assignment by God to help as many people get their health on track & I am not the # of people that follow me bc all that matters is that I inspire someone to get it right while they have a chance. If you ever meet me you will know that I’m just a silly lady in love with taking care of her health & helping others do the same! I pray you go above & beyond for YOURSELF this week!!! Let’s Work!!! #muscles #motivation #dedication #determination #nodaysoff #noexcuses #training #T4ML #gohard #gymrat #running #results #bgr #bgwt #beastmode #fitness #fitchick #fckbeingfat #essence #igfitness #DIEFATDIEE #CARDIO #weights #weightloss #weightlossjourney #polara360 #Nike

A photo posted by training4mylife (@training4mylife) on

Congrats to BWLW inspiration Donesha Bolden for her feature in the June 2014 issue of Women’s Health Magazine.  We featured her story back in Dec 2013. She lost 82 pounds and is still going strong (she lost one more pound since our feature and gained muscle/definition).  She is an inspiration! Check out her update and her new photos below.

Donesha weight loss

“Hi, I wanted to update you with some new pics and the news of my story being featured in Women’s Health Magazine. This is a great accomplish for African American ladies! Thanks for your Facebook, Web & Internet pages because they truly keep me motivated!

I have started a serious weight lifting program with my trainer and I’m working on decreasing my body fat by building muscle. I am currently 138 pounds so there might be a pound or so more gone since I was featured in December. I am a lot leaner since I was featured. One of the most important things that I have learned about weight loss is that if I thought it was hard to get it off its even harder to keep it off. This is not something that has an end date. It’s a lifestyle and I am committed to staying healthy for the rest of my life

In the past, I was that lady that was afraid of looking like a man so in the beginning I was afraid to lift but now I see just how wrong I was about lifting weights. Muscle burns FAT so it’s necessary.” – Instagram: @training4mylife

How did she do it? Click here for more info about how she lost the weight.

Donesha before and afterDonesha before and after Donesha before and after

Weight Loss Story of the Day: MicheLe lost 67 pounds

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Update Dec 2015 – MicheLe wrote in to update us on her amazing transformation. She’s lost over 67 pounds, recently turned 46 years old and she continues to eat clean and train regularly.

I just wanted to update you on my transformation. You featured me last year on May 30th. I turned 46 years young on December 20th. Here I am, 20 months later. During this time, I have managed to maintain my weight, lose more inches and drop another dress size. Initially, I wore a size 16, now I’m in a size 4. I have continued to do strength training three to four days week and cardio five to six times a week. As you know, the majority of weight lost is due to diet. I have been eating clean for two years now. I eat five to six meals a day, eating every three hours. I still only drink water, about a gallon daily. A girlfriend told me just the other day that her struggle is doing it solo. I told her that although I have trained with someone, I am only with the trainer three hours a week. The other 165 hours, I am on my own. So, essentially, I am solo 99% of the time during the week. I have to make good decisions when it comes to my diet.

michele before and after

May 2014 – Weight Loss Story of the Day: MicheLe lost 67 pounds, going from a size 16 to a size 6.  She embraced calorie counting, portion control and strength training to transform her body so much that she recently competed in her first bikini competition.  Read about her journey and check out her photos below:

Michele weight loss success

“With commitment, focus, dedication and determination, I lost 67 pounds, going from a size 16 to a size six (height 5’4”). Two years ago I had pre-hypertension. My doctor continued to tell me to lose weight and to exercise. When I started my weight loss journey, I set a goal to get into a size eight. I reached my goal in seven months with strength training, counting calories and controlling my portion sizes. I met with my personal twice a week for 30 minutes and took a bootcamp class once a week. I tracked everything I ate and drank a gallon of water a day.  I ate every two to three hours including breakfast, lunch, dinner and two to three snacks. I had protein for every meal and snack. My trainer told me the best way to lose weight was consistency so I ate basically ate the same foods every day. My breakfast consisted of egg whites, spinach, oatmeal and a tablespoon of peanut butter. For lunch, I had protein, brown rice and veggies. For dinner, I had protein, veggies and tablespoon of peanut butter. For my snacks, I had a protein shake and fruit.

I maintained this size for a year. Late last year, I set another goal: to enter into a bikini competition. I began strength training, cardio and clean eating. I met with my personal trainer three times a week for one hour and did cardio on my own four days a week for 35 minutes. I accomplished this goal in five months and participated in my first bikini competition last Saturday (May 24, 2014). I did not take home a trophy but I won this struggle to lose weight.”

Michele before and after