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July 2015 – July Jumpstart Workout Challenge

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Our Goal for July is to Workout Regularly – Commit to working out 5-6 days a week for at least 30 min in a way that makes you sweat.  We’ve got a brand new workout calendar for you below. Leave a comment and let us know that you’ll be joining us!

For an extra boost, Join our July DietBet! – Winners Split the Pot! BWLW members have dropped over 3000 pounds this year with our previous DietBets and now it’s your turn.

dietbet

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

July 2015 Challenge Calendarblog

Click here to download this month’s workout calendar. (PDF file – Adobe Reader)

Workout Links – We’ve posted videos of the moves so that you can see proper form.  (Click each link for the workout details)

It’s ok if you can’t get through all of the moves, Do the best you can and make modifications. One modified pushup on your knees is better than no pushups. It’s also ok to reduce the number of moves if you are a beginner and then build up to doing more over the course of the month. Do YOUR best. Do what works best for you. Start of slow if you need to!

On Days that we don’t do cardio, how many times should I do the workout listed for the day?
Do 1-3 sets of the circuit of exercises listed for the day. The number of time you will repeat the circuit depends on YOUR level of fitness and what your normal workout routine is. You may be just adding a round or two of these workouts to your regular workout routine for an added boost and that’s great.

How often should I rest during the workout?
Rest for 30 sec to 1 min between exercises, but take more time if you need it. Break the exercises up, take rest when you need to and go at your own pace. For example, you may need to break 30 jumping jacks into 2 sets of 15 and take a 30 second to 1 minute break in between, that’s fine.

What Should You Eat?
Whether you Eat Clean, Paleo, Vegetarian, etc…I suggest you eat well balanced meals, full of healthy, unprocessed foods. Use our Clean Eating Foods List for some guidance. There are a lot of free, healthy meal plans online. Here are a few sources.

What should I do for cardio exercise?
It is up to you and what you like to do.  Here are just a few options…

  • Walking
  • Jogging
  • Running
  • Elliptical Machine
  • Arc Trainer
  • Workout Classes, like Zumba or Spin/Cycle
  • Kickboxing
  • At Home Workouts, like TurboFire, Jillian Michael’s series or Insanity
  • High Intensity Interval Training
  • Stepper Machine

Linda lost 67 pounds

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Weight Loss Transformation of the Day: Linda lost 67 pounds.  After trying every method she could and not seeing results, this petite lady decided that enough was enough and started her journey with simple, straight forward steps.  Here is what she shared with us…

linda before and after

Thank you for asking me to share my journey…. And it has been just that. I have always struggled with my weight.  I tried every pill, fad, and even surgery. Yes, surgery. With the surgery, for what ever reason, I only lost about 40 pounds. I was still around 175 pounds afterward. I’m only 5’2″ tall, so I was still considered obese.

I got married and he was content with my size, so I became content as well.  I was so content that I put on about 35 more pounds by eating a lot of fast food and drinking a lot of alcohol. I hit my highest weight of 211 pounds. I had always thought about trying to lose the weight but my mind wasn’t right. However, I knew that when the time came, my mind and heart would be into it. That is just what happened.

About a year ago, I was sitting in McDonald’s with my sons and said to myself, “Put the mcgriddle down. It is time.” I haven’t looked back since. I started small by making small changes in my diet, like cutting out bread. (Bread was my weakness.). I had to put wine down during the week, but I still treated myself to a glass (or two) on the weekends. I joined a local small gym and first started walking on the treadmill for about 20 minutes. Then, I started walking for about an hour during my son’s football practices. After football practice was over, I went back to the gym and fell in love with the elliptical machine.  I did 35 minutes on the elliptical and another 35 minutes on the treadmill.

I would be lying if I told you the weight just started melting away, because it didn’t. Those plateaus were a mother, but I didn’t give up. It’s been a year and I have lost 67 pounds. I am weight training now so I don’t really weigh myself any more because muscle weighs more than fat. Even though I would know why the scale was going up, I don’t want to see that. LOL. I still have a little more to go, but I am almost there.

Instagram: @linda_ebonybeautydorsey

Updated: Charlena lost more than 60 pounds

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Update Sept 2018: We’ve been following Charlena‘s journey since 2015. She has released more than 60 pounds.

charlena before and after

Starting weight: 250 pounds
Current weight: 185 pounds
Height: 5’3”

I had three kids back to back, and it showed. I’m only 5’3, so that means I was wide. I had to clean up my eating. I’m a snacker, so this was not easy. I had to work out, even when I didn’t feel like it.

After years of going up and down with my weight, I have finally learned that this is a lifestyle change and not something I can do for the moment. Today, I know that I am healthier than I ever was, and I’m so grateful for that. My children are my motivation. I get to look a lot better too… that’s a plus.

Jan 2016: Charlena has added weight lifting to her routine. She’s lost a total of 75 pounds since June 2015.

charlena before and after

June 2015: Weight Loss Story of the Day: Charlena lost 59 pounds. Her story parallels millions of women who have lost weight, gained it back… only to repeat that classic yo-yo dieting cycle. In 2014, she broke the cycle and found a way of living that allowed her to release the weight. Check out her story.

charlena before and after

My height: 5’2″
Starting weight: 240 pounds
Current weight: 181 pounds

I first decided to lose weight in November 2012. I finally decided to step on the scale, and I weighed about 240 pounds. I was so hurt that I had let myself go. I wondered if my family and friends loved me because no one told me that I was that big. …and Yes, my first attempt to lose weight was not successful.

Then I decided to do some research on exercise and things that I could eat to try to motivate myself to get the weight off finally. The second time around, I was more successful, but my weight loss did not last. The biggest problem for me was trying to figure out how to eat better. If it was full of sugar, calories, and carbs, I loved it.

After having 3 kids, like stair steps, I needed to change. In 2014 I started my weight loss journey again, and for the first time, I was very successful. The one thing that I completely cut out of my diet was soda. I started to eat more fruit, more vegetables, more salads and I drank a lot more water.

Walking became my best friend. Later, I went from walking to jogging lightly. Now I do different exercises that I never thought that I would see myself do.

Not only did I want to lose weight but I also wanted body definition and a lean, toned look. I walk,  jog, do squats and lift weights. I do crunches and jumping jacks too. I rarely go to the gym. I do the majority of these exercises right at home using furniture in my apartment.

My advice for other: The one thing you have to understand about losing weight is that it is never easy and it’s always going to be a struggle, but it can be done. Never give up!

charlena weight loss

Oct 2015 Update –  Charlena lost 8 more pounds for a total of 67 pounds gone: “Still working hard! 8 more pounds down! I know you can’t see my face, but lifting weights changed my life. I thought that cardio alone would do the trick. It really helped but when I started to lift, that’s when I saw the transformation. My body was a mess. I felt hopeless but now I’m more motivated then ever.”

charlena before and after

Star lost 136 pounds with surgery

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Weight Loss Transformation of Day: Star lost 136 pounds with surgery.  After seeing her family ravaged by the effects of diabetes and dealing with the loss of her father, she decided that she had to change.  She opted for weight loss surgery.  Now she’s changed her lifestyle, her eating habits and is an avid runner.  Here is what she shared with us about her journey…

star before and after

My name is Star T. and I would like to share my story. Diabetes has plagued my family. I lost my grandmother, grandfather, and my father (who raised me as a single dad) to complications related to diabetes. All three family members had renal failure and had to attend dialysis. In 2012 is when I lost my father and I knew I had to make a change otherwise I was looking at the same fate. I used to be against weight loss surgery but decided to check out my options. After getting educated about the options and doing my own research I opted for the gastric sleeve surgery. I had the procedure done on May 24th, 2013. It was the best decision I had ever made. My highest weight was 320 pounds and I currently weigh 184 pounds so I’ve lost 136 pounds. I’m 5 feet, 6 inches tall. I just celebrated my 2 year anniversary of having weight loss surgery on May 23rd.

star runningPrior to surgery, I would exercise but not nearly enough to be considered active. Now I work out 7 to 8 times a week doing “boot camp” style exercises. I also belong to the local Black Girls Run! chapter here in Sacramento which promotes healthier lifestyles and being active. Since losing weight, I have completed several 5k races (running them, not walking). I have set a goal of completing my first half marathon in October. I’ve also inspired my family to get healthier and make better choices when it comes to food. Weight loss surgery isn’t cheating. It’s a tool and it’s up to you to use it properly.

With weight loss surgery, eating is very restricted and that forces you to have to change your eating habits. I mostly consume protein, vegetables, and fruit. I’ve cut out a lot of carbs such as rice, potatoes, pastas, and bread. I do consume them but not as frequently as I used to prior to surgery. I never was a big soda drinker so that wasn’t hard for me to cut out. I’ve incorporated meal prepping, so on Sundays I will meal prep for the week and that usually consists of some type of protein like chicken breasts or ground turkey meat, a vegetable like sautéed spinach or broccoli, and usually a baked yam or quinoa. I find that meal prepping saves me from making bad choices. It’s an everyday struggle choosing the right foods to eat especially working in an office setting where there are lots of temptations.

Instagram: @starzee78

Eat More Healthy Fiber to Lose Pounds

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eat more fiberFiber is a super important nutrient that primarily affects digestive health. Unfortunately, the average American’s diet is lacking in fiber. The typical woman in this country only consuming around 15 grams when she should be consuming at least 30 grams. That’s the average.  Many people are eating far less.

Aside from general health, there is another reason fiber is so important. It can help you lose weight and maintain a healthy weight!  Check out this info, which includes our top 10 fiber picks.

Fiber and Weight Loss

There have been a few studies done on the subject of fiber and its effect on weight. One main study featured in Nutrition Reviews had results that showed participants who ate just 14 grams more of fiber per day lost 4 lbs in 3.8 months. Keep in mind that this result was from only changing fiber intake, nothing else. That is very impressive.

Another study published in the Annals of Internal Medicine confirmed that participants that ate 30 grams of fiber a day with no other dietary changes lost an average of 4.6 lbs. Additionally, those who made further changes and switched to the American Heart Association (AHA) diet lost an average of 6 lbs. The AHA diet is stricter but if you are at risk of diabetes and are overweight, it could be a very good option for you.

Eating more fiber isn’t just as simple as reading labels. There is more to fiber than people realize.

Insoluble vs Soluble Fibers

Did you know that there are actually two types of dietary fiber? Insoluble and soluble fibers are both important for overall health but they do perform different functions in the body. As the terms suggest, insoluble fiber doesn’t dissolve in liquid while soluble fiber will dissolve. The ability to either dissolve or not dictates what benefits you’ll receive.

Despite common misconceptions, soluble fiber is the type that will make you feel full. The reason for this is that this fiber essentially gels when it meets liquid in the stomach. This process make your digestive system slow down which in turn is very beneficial for those who need help controlling insulin levels for their diabetes. There is also speculation that people can lower their bad cholesterol (LDL) by eating more soluble fiber.

You may have been told previously by a doctor, family member or friend to “eat more fiber” when you have trouble going to the bathroom. The fiber that is well-known for helping constipation is insoluble fiber. Essentially insoluble fiber creates the opposite effect of soluble fiber: soluble fibers slow everything down while insoluble fiber helps the digestive tract get everything out. In fact, too much soluble fiber can cause constipation. Insoluble fiber is also essential for maintaining healthy gut bacteria. Insoluble fiber doesn’t break down in water and passes through the system more intact.

Both insoluble and soluble fiber foods should be eaten on a regular basis. With a healthy diet rich in whole foods, getting enough of both fibers isn’t difficult.

10 Delicious Sources of Fiber

You don’t need to drink or eat tasteless, and sometimes expensive, supplements to get your daily intake of fiber. Whole foods not only provide the dietary fiber every woman needs but they also offer many other nutrients that you won’t get from a supplement.

There are many sources of fiber, but these 10 foods not only taste great but also contain the fiber you need to support a healthy digestive system.

  • Apples- Soluble

Apples are also a great source of soluble fiber and are a good snack for those with weight loss goals. Eating a typical medium apple will give you 4.4 grams of fiber as well as vitamin A, C and B-6. You will also get magnesium and iron. Apples are fairly high in natural sugars (around 19 grams) so limit yourself if you are trying to lose weight.

  • Dates – Insoluble

Being an insoluble fruit, dates are a great way to get some fiber as well as some sweetness. Dates are actually so sweet (93g in 1 cup!) that they work very well in smoothies and other meals as a replacement for sugar. Dates contain 12 grams of fiber in one cup and also are a good source of protein, with around 3.6 grams. Dates are super low in fat and packed with potassium, calcium, vitamin B-6, iron and magnesium. Buy a pack the next time you’re at the grocery store.

  • Raspberries and Blackberries – Soluble

Both of these berries are packed with antioxidants that promote overall health. They are very similar in nutrients with one cup of each both being around 8 grams in fiber. Blackberries are a little sweeter so they are higher in calories but not by much. Raspberries contain higher amounts of vitamins C and B-6 while blackberries are higher in vitamin A, calcium, iron and magnesium. Since both fruits are so similar, mixing and matching will help you get enough vitamins from both.

  • Wheat Bran – Insoluble

Wheat bran is a huge source of insoluble fiber with 60 grams in one cup. It is also a good source of protein, thiamine, magnesium and iron. Wheat bran can be treated like a cereal, either hot like oatmeal or cold in milk. Since wheat bran is so high in fiber it is extremely filling and a true “secret weapon” for those who are trying to lose weight but often feel hungry.

  • Kale – Insoluble

Like many dark leafy greens, kale is essential for good health. It is packed with a ridiculous amount of vitamins (133% of vitamin A and 134% vitamin C) as well as iron, calcium, magnesium and potassium. One cup of chopped kale has roughly 3 grams of fiber and protein. Raw kale leaves put into a green smoothie and baby kale is great in salads as it doesn’t have the bitter flavor of mature plants. If you find you have stomach trouble with raw kale, try cooking it first.

  • Butternut Squash – Insoluble

Butternut squash can usually easily be found in the grocery store and tastes delicious- somewhat like pumpkin. It can be cooked in many ways and even mashed as a substitute for potatoes. One cup of butternut squash has 2.8 grams of fiber and 63 calories. It is high in potassium, iron and magnesium. It is also well-known for being super high vitamin A with a level of almost 300%.

  • Lentils – Soluble

Lentils contain both soluble and insoluble fiber but are higher in the former. Though lower in fiber than other foods listed (around 1g in 1tbsp) it is still high in other nutrients. Even small amounts are very filling and you can easily use this food as an addition to warm foods like soups.

  • Sesame Seeds – Insoluble

Sesame seeds are quite popular in Asian cuisine but are very versatile. They are tasty toasted and raw and can easily be used as a fiber-boost addition to meals like salads. One tablespoon of sesame seeds contains 1.1 grams of fiber and 1.6 grams of protein. These seeds are also high in calcium, magnesium and iron.

  • Kiwi – Soluble

These sweet green fruits are small but pack a nutrient punch with 106% vitamin C and 2.1 grams of fiber. They are fairly low in sugar, 6 grams, so they are a good fruit for people trying to lose weight. Kiwi is high in enzymes similar to pineapple so consuming multiple fruits can have your tongue to feel irritated.

Fiber is a super important part of a good diet yet often overlooked when other nutrients like protein take precedence. Whether you are trying to lose weight, struggling to keep under your daily calorie limit or just are experiencing digestive problems, eating more of the foods featured here and others will help you get the results you are looking for.

Danielle lost 61 pounds

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Weight Loss Transformation of the Day: Danielle lost 61 pounds. This proud mom transformed her body with healthy eating and strength training.  Now she is a trainer and a NPC Pro Figure Competitor.  Here is what she shared with us about how she did it…

danielle before and after

What was your motivation?
To be honest, I was a singe black mom tried of being single. I wanted to become the best confident person I could be and that started with loving myself inside and out. My weight loss journey began in March 2011 after the birth of my son. My son inspired me. To be healthy and happy was what I needed to do. I also began teaching Zumba as I started losing my weight and my students inspired me to keep going. Last year I came across an African American body builder who told me I was a queen and gave me the confidence to now reach my new goal of becoming a Pro Figure Competitor Fitness Athlete.

How did you change your eating habits?
I stopped eating fried foods and fast food. I changed my portion sizes, gave up red meat, switched to organic foods and I cook fresh produce as much as I can. I also began to educate myself on reading and understanding labels.

What did your workout routines look like?
I work out 6 to 7 days a week on bodybuilding structure as I’m getting ready for figure competitions. Mixed in is cardio kickboxing, Zumba and outdoor stuff for fun.

What was your starting weight and current weight?  I got to 215 pounds while pregnant and I weighed 189 pounds right after he was born.  Right now, I weigh 128 pounds (138 lbs when my body fat is at 12%) I’m 5’6″ tall. I initially got down from 189 lbs to 145 lbs with in 6 months after my son’s birth and just dropped the rest with in the 5 months for my show. I also built 6 lbs of lean muscle.

What advice do you have for others who want to lose weight?
You have to be consistent and keep going. This life changing journey takes times so if your patient it will happen.

Instagram: @Daniellefitness

danielle weight loss

CJ lost 178 pounds with surgery

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Weight Loss Story of the Day: CJ lost 178 pounds with surgery.  At 5’3″ tall and 340 pounds, she decided to have gastric bypass weight loss surgery to save her life.  She shared with us about her journey…

CJ weight loss story

My name is CJ and I would like to share my weight loss story. What inspired me to lose weight was the fact that I had been overweight all my life, as a child and as an adult. I didn’t want to go into my 40’s overweight.

I decided to change my life for the better on June 6 2010. I had a heart to heart talk with a friend named Carla Palmer who is a nutritionist. I explained to her my story and how I didn’t want to end up like my mother. After that talk, I woke up the next morning, took a shower. While I was looking at myself in the mirror, I remember telling myself, I’m going to kill you. I cleaned out my entire kitchen of all junk food and went grocery shopping with the list Carla sent me. I was instantly motivated. I followed Carl’s plan to the T and in 6 months I was down 100 pounds.

Then in 2011, life happened. I was laid off my job and that sent me into a depression. The whole 2 years I was laid off I gained that 100 pounds back and more. I was devastated. So, in 2013, I got hired with my current company. I was excited that their benefits started day one, but also that they covered the weight loss surgery. I didn’t have the willpower to do like I had done the first time a nd losing the weight had become life or death issue for me.

On 10/9/2013, the old me died. I had gastric bypass surgery When I had my surgery I weighed 340 pounds. My current weight today is 162 pounds. Having the surgery, was the best thing I could have done. It literally SAVED MY LIFE!!!!

I changed my eating habits by I eliminating sugar, red meat and bread. I work out 5 times a week at 24 hour fitness. I also line dance and swing dance. I’m 5’3″ tall. My advice to anyone wanting to lose weight, is to really be ready. It’s a mindset thing. The weight loss surgery is just a tool. You still have to work out and eat right.

Instagram: @Luvie73

CJ before and after

Mia lost 52 pounds

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Weight Loss Transformation of the Day: Mia lost 52 pounds.  After the birth of her 3rd child this proud mom decided that it was time to really commit to losing the weight.  I hope that her story gives hope to moms who’ve had issues losing weight after pregnancy. So many women struggle to get to their pre-baby weight for years and years.  Here is what she shared with us about her weight loss journey…

mia before and after

Upon having my 3rd child, I knew it was time. My motivation was my children. Despite many failed attempts, I pushed myself harder than I did before! I’ve lost 51 pounds since I gave birth June 8th, 2014 and I have a few more pounds to lose to reach my ultimate goal weight. I haven’t been this small in more than 5 years! I couldn’t be more proud of myself because I’m the only one that could change the way that I looked. By eating healthy and exercising off those extra calories, I am doing it! I’m making this time my best time. This has to be one of the best decisions I’ve ever made!

I complained about my weight gain and I tried to lose weight, but I didn’t try hard enough and I always gave up. This time was different. I didn’t just try, I gave it my all. I went from eating sweets all the time, eating pizza, The infamous McDonald’s fries, and so many other fast food restaurant’s food. I felt that my body somewhat craved the greasy foods, but I knew I had to cut them out. I also cut out soda. In the beginning, I cut down from drinking a 20 oz soda every few days to a can. I thought it would satisfy the want that I had for them, but it only made it worse, which in my mind wouldn’t help with the weight loss journey. I decided to go cold turkey away from soda and drink water with my meals and when I felt thirsty. I also began to try eating salads, which I really didn’t enjoy, which also led me to spinach salads that I honestly love.  I would enter into myfitnesspal the ingredients I was making the salad with and kept track that way. I also began to bringing lunches (lean cuisine) to work everyday so I wasn’t tempted to utilize all the fast food restaurants that were there, all because I was hungry. For exercise, I would also workout every other day which helped along with the tracking of my foods to keep the weight Down.

I’m 5’9 1/2″ tall and I went from being 246 pounds (pregnant) to 194  pounds. This is the smallest I’ve been in years. I want to lose a little bit more and through my dedication I know it will happen. My advice to others would be to make this time your best time! Only you can change the way you look, so start today!

mia pregnant weight loss

Brittany lost 100 pounds

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Update Oct 2015: Brittany wrote in to tell us that she’s lost 20 more pounds for a total of 120 lbs gone. “I got the courage to pursue a career in modeling. I gave up red meat and only ate baked chicken and fish.  I made sure to eat a serving of vegetables with every meal and had fruit for breakfast. I also started competing as an amateur boxer, went to a national tournament and got second place.”

brittany before and after

June 2015 – Weight Loss Story of the Day: Brittany lost 100 pounds.  Emotional eating led to weight gain and health issues, so she decided to change her lifestyle.  She shared with us about her journey and motivation…

brittany before and after

What was your motivation?  What kept you inspired?
I was in unhealthy relationship and became an emotional eater.  My son was my inspiration.  Also, my doctor diagnosed me with high blood pressure. I gained so much weight in a short period of time that my body went into shock. The fact is that choosing a healthy life was life or death decision for me, so I chose life. I’ve always said that my son deserves a healthy mom.

How did you change your eating habits?
No fast food and no soda to begin with. I also stopped eating fried foods. To get healthy, I started eating more servings of fruit and vegetables everyday.

What did your workout routines look like?
For exercise, I did cardio, strength training and conditioning.

What was your starting weight and what is your current weight?
My starting weight was 270 pounds.  I currently weigh 170 pounds.  Height: 5’9″

How long did your transformation take? 3 1/2 years

What advice do you have for others who want to lose weight?
Never give up. Change your eating habits rather than just eating less or more. Find a physical activity that you love doing and fitness will become your lifestyle, not a chore.

Instagram: @sunshine.2010

brittany weight loss

Mashea lost 65 pounds

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Weight Loss Story of the Day: Mashea lost 65 pounds in approx. 5 months with healthy eating and lots of exercise.  She was motivated by a diagnosis of diabetes to totally change her eating and exercise habits.  Here is what she shared with us about her weight loss journey…

mashes weight loss

I started my journey in February 2015. I began by changing my eating habits. I also started working out 3 to 4 times a week. My motivation was that I was diagnosed Diabetes. I didn’t take it seriously until I lost a family member that was my age.

I changed my eating by cutting out fast food, junk foods, fried food and I stopped drinking everything but water. Also, I started in taking more fruits and veggies and eating 6 small meals a day. I drink a gallon on water if not more each day.

I use to make up every excuse you could thing of for why I couldn’t work out. Then I found a track with a park right next to it. My kids and I would go there and they would play as I walked or ran 3-4 miles, 3-4 times a week.

My starting weight was 325 pounds I am now down to 260 pounds. I’m still working to get an additional 60 lbs off of me. I’m 5’9″ tall. I’ve started my journey this year so it’s been less than 6 months.

My advice to others is you can do anything that you put your heart and mind too. Yes, it gets hard at times but I keep pushing myself not only for me but for my children and my family. My Instagram is @weewee_31

mashes before and after mashea before and after