We are all in this together

I have to start by saying, keep up the great work, keep believing and keep losing those unwanted pounds and inches.  I see the growth both mentally and physically.  We started on this change process a month ago and we have been building and learning the importance of changing our bodies, mind and meal plans.  If you are like me, this process has been different, challenging and uncomfortable.  There have been a few days where I wanted to revert back to my old habits, then I thought about the changes that are already happening to my body, I got my mind right and the changes are still coming.  We started this process to change our lifestyles, and not be satisfied with just living and never reaching that level of greatness that inside each one of us.   


Quote of the week: 

 

“If we're growing, we're always going to be out of our comfort zone.” John Maxwell

This week, we will continue to grow, and please don't forget that you maybe uncomfortable during your workouts and also while you are changing your meal plan.  If you step out of you comfort zone, it gives you the opportunity to reach those new levels in life that you can tell your friends and family about during the next big gathering.  Hopefully, they will learn something from your growth and get started with this new lifestyle we are working towards.

Questions for the week?   You have to answer these questions yourself, Don't cheat. 

1.  Do you have your sign up?  I'm under construction. 

2.  Do you know your individual goals you want for your body?  Write them down

3.  Did you plan you meals out for the day/week?  Are you reading labels in the store? 

4.  How many days will I workout this week?  How hard will I work? 

5.  Can I push myself past the level that I achieved last week?  Let T answer this one for you, YES!!!

6.  Did I encourage someone else to get started with this healthy lifestyle?

7.  Will I sit back and admire the good I've achieved over the past few weeks, or will I continue to fight for GREATNESS? 

If you can answers those questions, please be honest, you will be well on your way to GREATNESS.  I see the potential in each of you.  Everyday, I see you during the workouts fighting to change, and I see a big difference in you both physically and mentally.  Its great to know that we are in this fight together.  

Finally, I want to start a fitness challenge sometime in February/March and I'm tossing around some ideas.  This will be something we all can work hard to achieve.  It will be based on your weight/inches loss, meal plan and overall fitness level.  I will probably have you to write some journal entries to gauge your weekly progress and meals.  Right now I'm thinking it will be thirty days with the fitness test at the end.  I will work around your schedule on the fitness test.  I would need to do a pre-test to determine where you are and your progress during the fitness challenge.  I would love so see couples get involved and make this a partnership in fitness.  These are a few ideas I'm tossing around in my head, nothing is concrete.  There will be a reward for the fitness challenge.

 If you have any ideas, please let me know, I want to get this challenge going soon.

I love that there's equality in this change process, it really doesn't matter who you are or where you are from when it comes to change.  Many times in the gym I will say, it's hard but its fair, we are all doing the same thing. It's a great thing when you see others who are committed to change and get in there and fight with you.  This blog started with a vision and Toya, soon came Sharon, Wanda, Chan, Darren, Sheka, Glenn, Triple D, Mosa, Karen, Nore, Jess, Ang, Memory, Dianna.  I can't forget about the other warriors, My boy BIG Troy, Carl, Wally, Tay, CG, Jay, Big C, Erma, Tiffany, Lisa/Lisa, Angel, Leanis, Tank, Kris, Lil Phil, SS, Preacher, Veto, both Quitas and Melissa. Big, Big  Shout out to you warriors, we will continue to fight, We are all in this TOGETHER.    

I'm so excited this week to be posting the next phase of our meal plan.  Hopefully, we are all learning the importance of fitness and healthy nutritional choices.  Personally, this is a lifestyle change and I'm willing to make a sacrifice to enhance my overall quality of life.   During one of our recent classes, Wanda and I were talking about how hard it is to change your lifestyle.  We both agreed that this change is hard, I asked Wanda, Is life hard?  She stated yes, next asked her, have you stopped living?  Wanda started smiling and said emphatically, NO!!!.  After that conversation, in the middle of wind sprints, I realized that even though this change is difficult, uncomfortable, and takes planning, its well worth it and I look forward to the challenge.  Do you look forward to the challenges in life that you will face not only this week, but for the rest of your life? 

We have talked throughout the blog on planning, we started the meal plan several weeks ago and hopefully you have started to plan out your meals in advance.  Our plan has always been to move slowly into this lifestyle change.  Make sure you get your workouts in at least 3 times a week for 45 minutes.  Its a great idea to do both weight/Strength training and cardio.   The extreme fitness class I facilitate will ensure that you accomplish both strength and cardiovascular training in an intense 45 minute session.  We work all major muscle groups and the workouts are always different and challenging.

Monday  -      Legs/shoulders/cardio punch and kick              Heavy bags leg kicks and knees only
Tuesday -       Back and Biceps / cardio                                 Heavy Bags need gloves
Wednesday - Chest and Triceps Core /cardio                        Heavy Bags need gloves
Thursday -     Cardio                                           
Saturday -     Total Body workout and cardio  Core               Heavy Bags need gloves

I'm sure you all have noticed that the workouts change daily, this week will be more changes.  I'm going to use more cardio punch and kicks into the workout this week in addition to the intense cardio we already do.

Quote of the week comes from Mike Tyson:  "Everyone has a plan, til they punched in the mouth"

Big Shout to Darren, I saw the Mike bio you told us about when you were home. 

I'm fond of that quote because we all start off with a brilliant plan, some of us even write it down, but what happens when you face some adversity.  Do you have a back up plan?  What happens when things don't happen exactly how you planned them.  We are not boxers and probably won't get punched in the mouth, but many of us face other obstacles that we will have to fight to overcome.  Are you willing to keep fighting,  can we work together to overcome these obstacles in life.  If you are like me, a meal plan is a major obstacle in life, because I was so accustomed to eating what I wanted and expecting to have a healthy body, but it never came.  If I didn't start this meal plan with you all, and also crank up the intensity of the workouts, I would still be looking for that healthy body.  Looking is the key word, can you imagine how many people who workout consistently, or should I say go the the gym, but never get results they want. We are about results this year, and we are going to have to plan, have a back up plan and then start fighting to overcome any obstacles which might pop up on our journey to a healthy body.

Remember balance and frequency when it comes to your meal plan.  It's your meal plan because we only make recommendations and you can choose what you want to do as far as your meal plan is concerned. 

Remember even distribute your meal and snacks throughout the day.  
     Example:
                  
Breakfast    -  7:00-8:00     400 - 500 cal
Snack             9:00 - 10     100 - 200 cal
Lunch             12 - 1:00     300 - 400 cal
Snack             3:00 - 4:00   100 - 200 cal  before class ( ask yourself do I already have dinner prepared)
Extreme Fitness class with T 5:45 - 6:45    
Dinner             7:00 - 8:00   300 - 400 cal    (Eat you already have dinner prepared) make sure you get your protein and rest.  Also, what purpose would carbs serve you at night when you are about to hit the bed,  they are energy producers.  Do you really need energy to sleep? 

By the way, its important to consume protein after those workouts, we tear the muscle down during workouts, its the protein and rest that helps with recovery and also builds that lean muscle we all want. 

Try to avoid not eating all day and then going home and eating a 1200 calorie meal at night for example.  If you give your body what it needs to operate throughout the day, you will see the results in your workout, on the job and in the mirror.  Yes I know about those sessions in that mirror. 

Also make sure you keep reading those labels and know the daily values of everything that you consume.  Myfitnesspal.com is a great application to help you monitor your intake as well as daily values. 



Lets get this Dinner meal poppin'

Mediterranean Tuna Salad  - 165 cal       (Platinum 360 Diet and Lifestyle LL Cool J)
Protein: 28 g           Carbs 7g        Fat 2g
1 can (5 oz) tuna in water, drained
1/2 tomato, chopped
1/2 chopped cucumber
2 tbsp chopped red onion
4 large pitted black olives, chopped
3 tbsp fresh lemon
salt and ground black pepper
mixed salad greens 

Add the tomato, cucumber onion olives and lemon to tuna in a bowl.  Season with salt and pepper to taste and serve over a bed of mixed greens. 

Shrimp and beans on rice
4-6 oz of boiled or grilled shrimp
1/2 cup of cooked brown rice
1/2 cup of cooked black beans

Shrimp and rice stir fry      (LL Cool J 360 Platinum Diet and Lifestyle)
4-6 oz of raw shrimp
med red onion sliced
1/4 cup of bean sprouts
1/4 cup of peas
1/2 cup of brown rice 
Coat skillet with cooking spray, stir fry onion and sprouts, then add shrimp and peas and toss until cooked through.  Enjoy over brown rice. 

Baked talapia and green beans
4oz of baked talapia
1/2 cup of brown rice
1/2 cup of steamed green beans  

Bunless turkey burger
6-8oz of lean ground turkey
chopped onion and bell pepper which you will add to ground turkey and season before you cook
1 slice tomato
Iceberg lettuce wrapper
1 tbsp Low fat mayo or mustard

Chicken Dinner
6oz grilled or baked chicken breast
1 medium sweet potato baked
1 cup steamed broccoli
2 cups green salad
1 1/2 tbsp balsamic vinaigrette

Shrimp or chicken quesadilla              (LL Cool J 360 Platinum Diet and Nutrition) 
4 oz cooked shrimp or diced chicken
1/8 cup of low fat shredded cheese
1 large whole wheat tortilla
2 tbsp of tomato salsa  


I know some of us have to snack before bed.  Here are a few healthy snacks, make sure you try to avoid those carbs that will just sit in your stomach during the inactive period while you are resting. 

Mixed nuts    1oz
3/4 scoop of whey protein
2 large egg whites

I mentioned earlier that I'm excited about this process we are going through.  The product we all hope to achieve is an overall healthy lifestyle.  It's impossible to get the product without the process.  I need you all to focus this week on the process.  We will continue with our breakfast, snacks, lunch and now we are adding the dinner and for some an additional night time snack.  Make sure you are also getting that time in the gym or home or park, JUST KEEP WORKING OUT.   Keep incorporating weights/strength training as well as cardio.  Remember not to destroy your hard work by putting the wrong things into you body. 

Finally, as a young lad, I remember leaving Keithville and going to Moore town to get my hair cut at Jerry's Barbershop.  There was a sign with a yellow background and black writing, it stated:
                           
 There are three types of people in the world
                              People who make things happen
                              People who watch things happen
                              People who wonder what happened

KSLA is the eyewitness news and they are out there watching, that's their job and they get paid for it.  If you are watching yourself and you are unhealthy, you usually pay for it.  I heard someone say them haters out there too, Watching.  Do we really need more people watching? I watched my weight go up when I wasn't working out and eating right too.   I always wondered what happened when my body never got to where I wanted it to be.  Trust me on this one, some people will still be wondering the summer of 2012 what happened to my body and they have a membership at a gym they pay monthly.  But I know the people that have decided to stand up and make a change in not only your body, but your mind and your meal will be proud to say, I made it happen, I made the change, I made a commitment, I read my labels, I balanced my diet, I pumped weights, I blasted my cardio, I kept on fighting for my body, I see the results, I'm proud of myself.   T is proud of you too, and there is nothing that you can do about it.   

What type of person are you? 

Week 3

Hello again all of my hard working determined people.  We have been working on the combiantion of this meal plan and our workout for the past two weeks.  Honestly, all the work you all are putting in is inspirational.  Saturdays workout was another good one and I'm so proud of your tremendous work ethic.  I see the effort and enthusiasm Monday through Thursday too, so hopefully I didn't miss anyone.  You all know that I like to see your face in the place, keep up the great work. 

You may have heard me talking about what it takes to be successful  and change your body, mind and meal plan.  I believe you have to have that WORD (God's Word)  in you life, it provides that foundation and gives you something you can stand on.  CG will lead us in an old 100 next week. Will (power) is essential, especially if you want to finish my class standing up, you know we go hard before we go home.  Work, every time you show up, work hard to change.  Eat Right, what you put into that body is what you get out of it.  Finally, Rest, you have to give your body adequate rest to allow your body to recuperate and grow. 

Lets get to the Lunch for this week.  I know that you all are reading labels and monitoring everything that you are consuming.  We have been building on this meal plan and our team work will help us change together.

I don't eat beef too much, sorry, most of the lunch menu will have chicken or turkey.  You can replace the chicken or turkey with 3 oz of lean beef. 

4oz Chicken breast (grilled or roasted) and 1/2 cup of brown rice 

3/4 cup of tuna or chicken in water - 1 slice of whole wheat bread and 2tbsp of low fat dressing and 1 tbsp of pickle relish

4 oz turkey cutlet and 4 oz sweet potato

4oz rotisserie chicken or turkey (white meat) - 1 whole wheat tortilla - 2 oz black beans (boiled) - 1 tbsp. non-fat sour cream or salsa

Turkey salad at subway - low fat dressing
Also there are several sandwiches at subway you can have for lunch, 6 inches on wheat is my preference and I love the turkey with lettuce, tomato, onion, bell peppers, cucumbers and mustard.  I don't get the chips, I drink waters and also pass on the cookies.  Subway does have yogurt and apples.  

You could prepare your own turkey or chicken club.  You can control what you put into your sandwich and take it with you to work.  Now I haven't started to make my lunch at home, but I plan to start, maybe I need some motivation because subway is easy for me. 

Apple Pecan Salad Wendys (half size) with pomegranate dressing

Make your own garden salad with chicken, turkey or ham.  Watch the size and use low fat dressing. 
Example: romaine lettuce, tomato, onion, bell peppers and cucumbers boiled egg whites and turkey

These a few examples or choices for us to continue building this meal plan.  I'm expecting to see some of your lunch choices to add to the blog.  You can probably recognize I'm not a gourmet cook, but we are going to make this thing work. 

Make sure you continue to monitor your labels and lets work hard this week. 

THIS WEEK WILL BE GREATER THAN LAST WEEK
'
BECAUSE OF YOUR WORK AND DEDICATION TO CHANGE. 

Week 2

Hello again my people who desire to change your body, mind and meals.  Last week was another great week of working out, plus we have started to modify what we put into our bodies.  I know you all are thinking about this change as evidenced by your dedication to the workouts and your posts on the blog about your meal plans.  I'm excited that we are working on this plan together and we can all change and enhance our lives. 

This week we will continue to focus on our meal plan.  There are some breakfast meals posted and I'm sure we will update your choices as well as add some healthy snacks.  

I want you all to remember to balance your meal plan.  Balance and Frequency in your plan.  You will probably have to prepare your meals in advance.  Remember we are only doing breakfast and a snack for this week to help you out and gradually build to our daily meal plan.  Please don't stress out about this plan, we have time to work out the rough spots, plus its your plan and you can make it work for you and your change. 
Example: 
Breakfast    -  7:00-8:00     400 - 500 cal
Snack             9:00 - 10     100 - 200 cal
Lunch             12 - 1:00     300 - 400 cal
Snack             3:00 - 4:00   100 - 200 cal
Dinner             6:00 - 7:00   300 - 400 cal

Healthy Snacks 100 - 200 cal
Apple and 1 tbsp of low fat peanut buttter  CG favorite

Fresh fruit (banana, orange, pear, grapes -----its your choice)

Yogurt (Dannon Greek strawberry has 12g of protein 0 fat)  Shout out to Wanda

Granola bar (Kashi bar are great, Honey almond flax has 7g or protein)  T preference
Granola bar pay attention to the sugar, fat and protein content. 

Small salad low fat dressing

popcorn or rice cakes

celery with peanut butter

Quick tuna (in water) salad with crackers.  You can also use chicken
 mash tuna with low fat mayo (1/4 cup) and pickle relish (1 tbsp) you can add 1 egg white if you choose too  

Protein shake ( watch the sugar and fat)

These are just a few suggestions for the week, of course if you find something that you like and it will help us change, please post it for everyone. 

Last week we had some great workouts and I really like the effort and energy you guys are putting into the workouts.  I'm trying to make the workouts challenging, but fun and interesting. 

This week's workout
Monday  -      Cardio and core training                                   Heavy Bags need gloves
Tuesday -       Back and Biceps / cardio
Wednesday - Chest and Triceps Core /cardio                        Heavy Bags need gloves
Thursday -     Legs and shoulders /cardio
Saturday -     Total Body workout and cardio  Core               Heavy Bags need gloves

Our strength training will be 40 minutes and we will move into cardio for 20 minutes.  The intensity will be high and I need you all to maintain your energy level. 

You all know that I appreciate all the work that you put in at the gym and now at home with these meal plans.  Keep up the great work, it will pay off. 

BIG SHOUT OUT TO ALL MY SAINTS FANS IN THE GYM.  Make sure you keep up that enthusiam, and cheer, WHO DAT.  Where you at Big "C" and Tommy.

One last thing, Big Shout out to Toya, if you want an application to help you track your daily intake. 
myfitnesspal.com is a great application.  I have tried it and it works.  You can put anything you eat in for the day and it will track your sodium, fat, sugar, protein etc.  You will be amazed at what it does. 

Lets keep it poppin this week    

Breakfast Week

Our meal plan will start with breakfast and a snack to get us prepared for the total meal plan. 

We need to become very familiar with reading labels and know exactly what we are consuming. 
See the table below and you will find what's on the back of most food products we purchase.

 Most of us in the class will fall between 1700 to 2000 calories per day, based on your level of activity, including work.  This table will put you in the ball park of where you should be on the daily of items listed below.   This chart will be very important when all three meals and snacks are part of our meal plan. 


 

Nutrient	Unit of Measure	Daily Values
Total Fat	grams (g)	65
Saturated fatty acids	grams (g)	20
Cholesterol	milligrams (mg)	300
Sodium	milligrams (mg)	2400
Potassium	milligrams (mg)	3500
Total carbohydrate	grams (g)	300
Fiber	grams (g)	25
Protein	grams (g)	50

In addition, its important that you take a mulitvitamin.  The best thing you can do for you body is to eat a balanced diet and supplement it with a quality multivitamin. You'll get the nutrients your body needs from the food and then back it up with the multivitamin for a powerpacked effect. 

Remember we talked about balance, now frequency is also important with this meal plan.  Basically, we will
eat in moderation thoroughout the day and avoid those large meals, especially at night before bed.  By eating small meals throughut the day, your body will hopefully start to respond better and also speed up your metabolism.  We want to avoid be very hungry or feeling lethargic. 

We have discussed the sugar intake, please read the label on sodas, powerade, gatorade. 
Kill the excess SUGARS. Soda pop is a huge culprit in the sugar wars. A 12 ounce can of Dr. Pepper has 38 grams of sugar and 140 calories. If you gave up one daily can of soda, you'd save 980 calories a week, and at the end of a month, will have saved over 3,500 calories, or one pound of weight. The worst thing about soda is that there are no nutrients in it, so it doesn't really solve the problem of hunger. The water in a soda is so saturated with sugar that it actually creates an additional need in the body for water, so it also doesn't solve the problem of thirst. If you find you really love the bubbly, cold aspect of soda, switch to club soda or seltzer, both of which are sugar free.

The best option is good old natural water, 8 to 10 ounces with your meal, it will help you to feel full and keep you hydrated at the same time, you know I will make you sweat. 

Breakfast is the most important meal of the day. 

I will give you several options to begin and you can pick one or come up with one on your own.  Just make sure you stay below 400 calories and pay close attention to what you are consuming.   I have a few examples for you to use if you decide too.   If you come up with a great breakfast, please post it for me.  I would love to see it too.  Calories in these meals are approxiamate. 

Option 1 = 262
4 egg whites (protein)  - 1 medium apple (Fruit) - 1 tbsp low fat peanut butter (fat)
17 cal each = 68              100 cal approx                   94 cal approx 6.12 g of fat

Option 2
Berries and cottage cheese
Calories: 265         Fat: 16 grams       Protein: 20 grams    Carbs:  10 grams
1/2 cup low fat cottage cheese
1tbsp low sugar jelly
1/4 cup sliced almonds
1/2 cup of berries of your choice  

Option 3
Quick and Easy Oatmeal
Calories: 220   Protein:  13 grams       Carb:  38 grams
1/2 cup quick oats
1/2 cup water
1 packet no calorie sweetener (stevia is all natural)
I like fresh berries in my oatmeal (three)

Option 4
Low fat yogurt with berries and granola 
Calories:  170 

Day 1

My people we have to start somewhere, there are several things I need you to do as we prepare for the journey.  Our destination is an overall healthy lifestyle.  I know it won't hurt that some of you will be lean, toned, sexy, in shape and feeling so so good about yourself.  You will probably start singing I look good after we finish this journey.  I failed to mention that an overall helathy lifestyle is a continuous journey, we are in this thing for life.  Hopefully, you take pride in yourself and you are excited to get busy enhancing your life and the lives of those around you.  Let's make this body, mind and meal plan contagious and hopefully some of your friends and family members will see your gains (which really are losses) and come walking or running to see how they can lose (pounds, inches) but still win with a new body, feeling and lifestyle.

Here's the list

1.  Put your sign up,  MY BODY IS UNDER CONSTRUCTION.   This process will take time and a lot of work.  Just think about what you see before you get to a construction zone which warns you that there is work going on ahead, slow down and it usually tells you how many miles the construction zone will inconvience you.  I need you to mentally put up your sign to let yourself know that I have to work with this body day by day to enhance my overall lifestyle and well being.  Your sign should always be up because as humans we can always improve.  The great thing about this construction zone is your level of control on the project.  You are the supervisor, worker, equipment operator all in one.  You get to make this project the personal success you want it to be. 

2.  ACCEPTANCE  -  I know many of you are familiar with the serenity prayer, one part of it states that I have to accept the things I cannot change.   I truly believe that true for somethings, however, when it comes to your fitness level, at least the people that I encounter in our class, there's room for change.  I want you to accept where you are now, thoroughly analyze what got you to that point.  You may have to accept that donuts are a weakness for you, is that something you can change.   You may have to accept that when you feel down, you turn to food for comfort.  You may have to accept that you set limits on yourself at home before you even get to the gym.  Those are a few examples, but they can change if you are willing and work daily to change them.  You have to acknowledge an issue before you can ever change.  

3.  Sacrifice  -  All of us have to give up something, if we really want to get to that healthy lifestyle. 

4.  Balance  -  Its very important that we work continuously to balance our emotional/spiritual needs, relationships, intellectual needs and physical needs.  Do I have the answer to how to balance, no, because I'm still working at it.  I have figured out that when one of those four is out of line, it has consequences that tend to be overwhelming.   I will primarily be focusing on those physical needs in our class.  Caring for your body, eating, exercise and rest.  

5. Believe  -  you have to believe in you, believe in your overall new lifestyle and start to claim it before it happens.  Now after you start to believe, you also have to work your butt off to get that body right. 

6.  Time and Consistency - It will take some time as we travel this journey to a new lifestyle and how consistent you are will determine what pace you will travel at.   I guess you have to ask your self the question, When do I want to reach my goals for my overall body and lifestyle?   or am I comfortable where I am right now? 

7.  Write down your individual goals.   Be realistic when you are writing your goals.  Take a picture of your body, measure your inches, etc.  Post your goals where you can see them daily. 

8.  Motivation -  hopefully a new body and lifestyle means something to you and that will get you pumped up, if not meet me in the gym at 5:45 and by 6 I will get you pumped up and ready to fight for that change. 

9.  Get out of your own way.    Nobody is stopping you but YOU. 

10.  It's on NOW, RIGHT NOW and WE READY.   
    

Lets get it poppin

To all my people who have supported me and this extreme fitness class, I have to start by saying thank you and I appreciate you putting up with me.  I think its important that I explain to you what we will be doing and exactly what Change 3 with T means.   There are 3 areas we will target this year to hopefully improve your overall fitness and lifestyle.   Body, I believe everyone comes to the gym to change that body.  I see many good bodies in the Plex,  we want to have GREAT Healthy Bodies.  Next is your mind, you have to get your mind right and focused on changing that body, "you ever heard if you don't mind, it don't matter".  Finally, the meal plan, yes I said it, is also very important to each of us.  You are what you eat.  We have mentioned the meal plan and now its time to get it poppin. 

Somebody add this up for me: Take your Body + M2 (Mind & Meals) + T = you being BM2 or Big Troy favorite word when the workout gets hard.
Big Shout out to my people. 

Carl(where u @)   Wally   Sharon   Chantell     Erma     Toya    Big Troy    Nephew KRIS and Phill  Tay  Wanda 
Karen    Preacher    Angel    Angela    Lisa-Lisa   Big "C"  "Sheka"   "CG"  "SS"   Tank  Tommy  Richie   Stephen  Joel   My boy J   Shonda   Arkansas(Where u @)   Noreen   Melissa  Jessica and Triple D  TIM 

*If I failed to mention your name, sometimes I get what you call CRS, I will make sure I get you next time, please holler at me and let me know.  Everybody is special to T. 

WE GONE FIGHT together to get it right and tight.

Yall hit me up and let me know what's really popping and how we are going to that next level.