weight training

Weight Loss Story of the Day: Angela lost 35 pounds

July 11, 2014 by Ajima Jackson Leave a Comment

Weight Loss Story of the Day: Angela lost 35 pounds. Motivated by the loss of her father and wanting to live a long life for her young children, Angela committed to being consistent with her weight loss efforts. Consistency is KEY. Here is what she shared with us:

“HELLO!!! My name is Angela Greer and I am one year into my healthy life journey. I’ve lost 35lbs since July 2013. I started my healthy life journey last July (left pic) after a trip to Essence Festival with my husband. The pic on the right is one year later!!! Honestly I can’t believe that was me!!! (I thought I was doing it down there! Lol!) I am inspired daily by so many, but none more than losing my Dad to health issues. (Love you Daddy). I was determined to honor his memory by changing my lifestyle, being a healthy example for my two babies (4 & 2 years old), and ending our family history of heart disease, high blood pressure, diabetes, and obesity.

My transformation happened with consistently working out – doing Cardio and Weight Training. Ladies, don’t be afraid of weights. It leans, trims, and tightens…not bulks! Look at my pics! I also tried to eat clean. NO secret diet, magic pill or drink. Just consistently working hard!

No I’m NOT perfect and I have many things to work on, but I just wanted to show you that a “normal” person that has a super busy life can make a change and live a healthier life. I’m a busy Mommy so I don’t have “time, I make it! You can do it! Thank you for your encouragement and positive vibes sent through your posts! It continuously keeps me motivated! I appreciate you!
Xoxoxo~ Ang #transformation #FitLifeForever #Whosthatgirl #SexyAngela #twokidswho #stillworkingonmyawesome”

Instagram: @mzangiebaby

6 Ways to Maximize Calorie Burn at the Gym

June 16, 2014 by Ajima Jackson Leave a Comment

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.

Renae lost 55 pounds

June 7, 2014 by Ajima Jackson 2 Comments

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

June 6, 2014 by Ajima Jackson Leave a Comment

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 transformation incorporate 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

Weight Loss Story of the Day: Rashard lost 93 pounds

April 30, 2014 by Ajima Jackson 5 Comments

Weight Loss Story of the Day: Rashard lost 93 pounds. She fell in love with Zumba on her weight loss journey and is now an instructor in Pearland, TX. Read her story below to find out the details of her journey.

Rashard before and after

“I was overweight all through high school and college. When my doctor told me that I had gained nine pounds in a matter of months, enough was enough. She gave me some diet pills, but they made me feel awful. I pitched them in the trash and bought a gym membership instead. I started with kickboxing, then moved on to step aerobics 5-6 days weekly. Then I started hearing about Zumba. I tried a class and immediately went home to sign up for the licensing workshop. I started eating smaller portions, drinking more water, and adding more fruits and vegetables to my diet. As time has passed, I’ve learned about meal prep and weight training. I am now a certified group fitness instructor teaching Zumba, BodyPump and Nightclub Cardio. I started at 248 pounds and am currently at 155 pounds. It took about two years to loose all of the weight. I’m still a work in progress, but I’m pleased with my results so far.

My advice would be to TRUST THE PROCESS! Don’t measure your success solely by the numbers on the scale. Your measurements and how your clothes fit are great indicators of progress. Also, don’t be afraid of the weights. The more lean muscle mass you have, the more calories your body burns, even at rest.”

FB: facebook.com/ZumbaWithRashard
Instagram: @boquifa

Ah’ree lost 62 pounds

March 3, 2014 by Ajima Jackson 3 Comments

Weight Loss Story of the Day: Ah’ree lost 62 pounds. She used Weight Watchers to start and eventually learned how to use various tactics, many that we promote at BWLW, to more effectively lose the pounds. Here are her before and after photos and the details that she shared from her journey:

Ah'ree weight loss

“Hi my name is Ah’ree and I wanted to submit my story. First of all, let me say that I have been tremendously inspired by your page. It is one tool in my arsenal of weight loss techniques.

I was inspired to lose weight after I had my second child, Fall 2012. The pregnancy was hard on my body. Weeks after the birth, I could barely stand up right for longer than 20 minutes. My core/back was so weak. Then a friend posted a pic of me on Facebook and I was so embarrassed at how I looked. I didn’t cry though. I got ANGRY and decided “NO MORE”!

As a kid I had always been active, running, playing soccer, and dancing. I wanted to get back to what I was before “the freshman 15”, years of bad eating, and apathy took its toll. I had the knowledge and the tools to lose weight so there was no excuse.

I started out doing Weight Watchers and had a satisfying amount of success. The weight really started coming off when I added exercise into the mix. I did a combo of different things, P90x, TurboFire, etc. I also like to roller skate. Eventually I let go of WW and started using a phone app My Fitness Pal to keep track of my calories. I also make an excel sheet planning all my meals and snacks for the week.

I dont deny myself anything. If I want to eat something I will have it, but I eat ONLY the portion listed. I eat clean 85% of the time. Nothing processed. canned, fried, or “fast”. Packaged snacks are only healthy alternatives and I find them at Whole Foods or Trader Joe’s. I only eat things with ingredients I can read or identify. I try to weigh everything I eat. I’m very mindful. For instance, if I know Im going out with friends on friday, I will save my “cheats” for that day. I don’t drink my calories. No juices, sodas, etc. If I’m craving some juice, I do a 3 parts water, 1 part juice. I drink green smoothies everyday as well, with kale, spinach and various fruits. I eat a ton of fresh fruit and veggies and use recipes to find creative ways to cook my family’s food. Everybody is on the “team fit” bandwagon in my house. They eat what I eat and support my the healthy substitutions in place of junk food. Doing the weekly meal plan and meticulously keeping track of what I eat helps A LOT!! Many of us have no clue how much and what we are actually eating. I make recipes with fresh ingredients. I now have to grocery shop once a week instead of once a month, but that’s the price you pay for fresh food.

Initially I was happy with working out only 3-4 times a week. About 2 months ago I hit a pound plateau so I begin adding weights to my repertoire. I do cardio 5 times a week for a MINIMUM of 25 minutes. I lift weights 3 times a week. On Sat or Sun I do a 40 minute Barre or Pilates routine. I take one day a week off. No matter what, I exercise AT LEAST 5 days a week.

The most frustrating part of this journey is the slowness of change and the illusion that progress isn’t happening when you don’t see that scale changing. However, its worth it because I feel SO MUCH BETTER. I have tons of energy, I sleep better and my mood is better in general.

I started this journey Nov. 2012, at 250 lbs. Now at Feb. 2014, I am 188lbs. Thats a total loss of 62lbs. I do want to lose 10-15 more but currently I am not weighing myself as I am more focused on toning and strengthening. I am just now starting to see little muscles peaking through the surface and I love it!

Remember ladies, Slow and steady wins the race! MAKE YOUR FITNESS YOUR PRIORITY. It has to be a LIFESTYLE CHANGE or you will surely gain back. Dont let all the hard work go to waste. Focus, speak it, claim it and YOU WILL SUCCEEED!!!! BE ENCOURAGED!!!”

Check her out on Instagram: @doverider

Sierra lost 68 pounds

February 4, 2014 by Ajima Jackson 3 Comments

Weight Loss Success Story of the Day: Sierra lost 68 pounds in one year and today is her weight loss anniversary! She used the tried and true methods of healthy eating and exercise to lose the weight. Here is her weight loss story:

sierra after photo Sent in 2/3/14 – “My name is Sierra and I am 23 years old. On Feb 4th 2013, I joined a local fitness boot camp in Cleveland, OH called Nulife Fitness Camp. I walked through those doors weighing 255.8 pounds. I had gotten to a point in my life that I was literally tired of being overweight. My back would hurt from just doing simple tasks, so I decided I will finally do something about it! I worked out three times a week at the fitness boot camp and then an additional three times outside the boot camp! In terms of what kinds of exercise I was doing, I did cardio and weight training, in the beginning. I did cardio 4x week and weights two times a week. Now, I do both cardio and weight training 4x a week

I kept a healthy meal plan. I gave up white carbs, beef, pork and alcohol. Tomorrow will mark one year since I started my fitness journey. I now weigh 187.8 pounds. I have lost a total of 68 pounds in year! This is only the beginning I refuse to ever let myself be overweight again. I hope my weight loss journey can inspire someone else just like others have inspired me.”
Instagram: @I_am_si

Sierra Weight Loss Story

Jasmine lost almost 100 pounds

December 24, 2013 by Ajima Jackson 1 Comment

Weight Loss Journey of the Day: Proud mom and teacher Jasmine lost almost 100 pounds after deciding to make a life change after reaching the 300 lb mark. She made time in her very busy schedule to change her lifestyle. Here is what she shared with us about her journey to greater health and weight loss:

Jasmine weight loss story

“Almost 100 lbs down, and still a ways to go, but I’m ON MY WAY!!!! My journey has been probably 90% mental & only 10% physical. After struggling with weight my ENTIRE adult life, I had finally hit & surpassed the 300 pound mark. I was beyond embarrassed & depressed & it was impacting my day to day life. I finally realized the only way I could stick to a workout routine was in finding activities I enjoyed with supportive friends that I knew I could bare my soul to. I started with hiking, which was practically therapeutic. After hitting a plateau, I dug deep and found the courage to work with a trainer at a small local gym. That was the change maker. Not the training, but finding a place where I was more than just a card carrying faceless member. I NEEDED accountability.

After a few months I hit a plateau & became depressed again. I began cheating MYSELF, being inconsistent & not putting my all into it. One of the girls from the gym invited me to try “just one” bootcamp class the next morning. The rest is history. My morning bootcamp classes brought accountability to a whole new level. Now I had dozens of people expecting to see me, texting me & messaging me on Facebook Even more than that, by doing a workout in intervals that incorporates the scary W word, WEIGHTS, I’ve seen absolute transformation! I’m able to push myself because I know as hard as any particular station may be, I’m only doing it for a minute, then it’s on to the next one. Finding a workout that’s never the same, combines weight training, resistance, cardio, high intensity intervals, accountability, & is fun has been a life changer! I do bootcamp 6 days a week, & many days do 2-adays. I wouldn’t dream of starting my day without getting my workout in!

Of course with all this work, I don’t dare sabotage myself with eating habits. I make sure I’m getting plenty of protein, lean meats, the more colorful my fruits & veggies the better, & I finally cut out breads & cut down on processed food. Finding what worked for me has changed my world, my attitude, & confidence, and I look forward to continuing on improving myself. I’ve accepted that I’m not competing with anyone but myself and only working on making myself better today than I was last week. I’ve learned it’s about “progress not perfection!” I’m a single mom of an active teenager in multiple sports and a public school teacher. It’s not about having time, it’s MAKING time! Your health, life, happiness depend on it. If I can MAKE the time, anybody can!”

Alexis lost 90 pounds

December 23, 2013 by Ajima Jackson 6 Comments

Weight Loss Story of the Day: Avid runner Alexis lost 90 pounds with exercise, clean eating and the help of a great online training program. She is now a cycling instructor. Here is what she shared about her weight loss journey:

Alexis weight loss photos

What was your motivation?

“My motivation was looking at myself in the mirror and becoming very unhappy with the person I saw looking back at me. My son was also my motivation because once he was born I realized I wanted to be a fit and active mom cheering for him at all his games and I couldn’t do that if I couldn’t get myself together. I see things long term so in my mind even though he was an infant I wanted to be very active with him once he got older and could do so.”

How did you change your eating habits?

“I started slow by my just changing little things that I could handle instead of everything at once. I stopped drinking alcohol, eating sweets, and fried food in the beginning. I would make healthier choices like salads, lean cuisines, and this helped so that I could do my research and then I started to eat clean. I learned a lot from bodybuilding.com, Jamie Eason, and a young lady on Facebook Little B’s Healthy Habits. Once I got the food down, I started to work on my workouts more. That is when I found Ashley Horner which incorporated weight training and I haven’t looked back.”

What did your workout routine look like?

“My routine in the beginning was strictly running. I made a goal to run a 1/2 marathon, which I ran them before I gained the weight, so I wanted to get back to what I loved which was running. After I started running I found other new workouts that I grew to love like indoor cycling and weight training. Since I didn’t know anything about weight training I was so excited to find Ashley Horner. I love her and all her workouts plus she actually responds to messages and helps to guide you along the way. I can’t express enough the changes I made once started her workouts.”

What was your starting weight? What is your current weight?

“My starting weight was 230 pounds and my current weight is 140 pounds. I have gained 9 pounds this last semester of school because of my hectic schedule so I’m back to focusing on dropping that weight and building my muscle back.”

How long did your transformation take?

“It took me an entire year when I lost weight this time. I’ve lost weight two separate times in my life. Once after college, I gained way more than the freshman fifteen, and then once after having my son. This time after having my son it took me a year to get the weight off and about 6 months to build muscle. I am still building muscle currently and I understand it is a journey I will reach the destination in due time.”

What advice do you have for others who want to lose weight?

“I would tell anyone male or female to start with what you love. This way it will be easier for you to stick with the workouts. Next, I would say do your research and believe it or not the people you look up to will actually talk to you and answer your questions. Lastly, I would say don’t quit and don’t give up. Life happens and obstacles will come but you can’t give up. Just go slow and steady and you will see results. They don’t happen overnight and anyone that tells you it does is lying to you.”

Check her out on Facebook: www.facebook.com/AlexisMotivationalFitness

Alexis weight loss transformation

Juhanna lost 60 pounds

December 9, 2013 by Ajima Jackson 13 Comments

Weight Loss Story of the Day: Juhanna lost 60 pounds and gained muscles. She was motivated by a weight loss challenge at her job. Now she motivates her loved ones and others to get healthy. Here is more info on her weight loss journey:

“Hello My name is Juhanna (iamjuhanna on instagram). I have been on my weight loss/fitness journey since August 2012.

On December 4th 2009, I had my daughter. I went from a size 8 to 16/18. By the end of my pregnancy, I weighed 193 pounds. So, I decided to lose weight. I went down to 186 within a month but I wasn’t really motivated to lose anymore until last year.

There was a weightloss challenge at my job and I decided to join in with others to lose weight. When I started the challenge I was 186. By the end of the challenge I was 155. I felt so empowered. I was working out 5 days a week, counting my calories and drinking mostly water. I decided then that I would continue this healthy lifestyle. I set a goal of 135 and a under goal weight of 128. I am now 126 and I’m working out 3-5 days a week with weight training to tone up and running. I still count my calories and drink mostly water.

I did Zumba on Xbox and Leslie Sansone “Walk Your Belly Flat” the first 5 months to drop weight (3-5 days a week, 45 minutes to an hour a day). Once I saw skin hanging, I started doing every old school workout that you can do in your own home. I don’t have a gym membership (love them, but expensive). Squats with weights, lunges with weights, planks, pushups, tricep dips, shoulder presses, tricep pull backs, reverse flys and wall sits. A lot of challenges with these exercises are on my instagram page. I follow Fit4life Sisters which motivated me a lot. I watch portion control with my eating, as well as cut out a lot of fried foods (my weakness). I cook only baked, boiled, steamed or sauteed at home. Only drink water and teas.

I have become a motivator to the love ones around me that it is possible and there aren’t any excuses but the ones you make. Diabetes, high cholesterol, hypertension and heart problems run strong in my family. I made the commitment last year to end that cycle. No excuses. So, make the choice today to live a healthy lifestyle.”

juhanna weight loss story

weight training

Weight Loss Story of the Day: Angela lost 35 pounds