Refocus

I'm excited to still be here with you guys and experiencing this change process.  Last week we focused on greatness and I'm sure that you all see the greatness that's inside of you.  If not, lets discover it, embrace it and work like heck to keep it.  I have to say that I'm over joyed with the participation in class, the numbers are growing, which is great, but the quality of work that you guys are putting into the workout is awesome.  I know some things are happening because Lisa P (birthday girl), stopped me and said she was 9 pounds away from where whe was prior to her wrist injury.  The smile on her face told me that she was excited about the change, but also that she was looking forward to that next level.  Another new member is Bridget, friend of Deacon B, who started with us about a week or so ago.  I saw her in class struggling to make, but she kept smiling through the pain.  After class, she said, I have to get this weight off, so many things in my life will change, not to mention, I will feel better.  Those words were very important and touched me at my core to hear her want to work through the pain, with the goal of improving her overall quality of life.  That's what we are working for guys, to improve our quality of life.  We can't loose focus on why we work out.  This week is about refocusing on our body, mind and meal plans.  BM2


Body
 We all have our own personal reasons as to why we work out.  Ultimatley, I believe we all want some cosmetic changes that we can see and maybe show off to others, but we can't overlook our overall health. Its important to build lean muscle, tone and enhance our cardio vascular system.  Its difficult to accomplish those three elements without some commitment and dedication.  There are a few things we need to know about changing our body. Realize there is no such thing as spot reducing. You can increase the strength of a certain part of your body, but unless you shed the overall excess body fat, you won't be able to see the definition.  That's why we do a mixture of strength training and cardio during each class.   Did you know that strength training creates an afterburn effect, meaning your metabolism continues to burn calories at a higher rate even after the exercise is over?  I don't know how many people have told me that an hour after some workouts, "I'm still burning T".  Thats a great example of the afterburn effect of strenght training.  Finally, don't overlook the importance of cardiovascular training in your workout. Aerobic exercise will increase the number of calories you burn and enhance your endurance. 

Mind
The mental aspect of working out is more important than the workout itself.  Mental focus is the KEY to a better workout.  If you can't focus on why you are going to the gym, remain focued why you are there on the proper form and gains you are about to receive, then mentally reward yourself for showing up and showing out, you wasted your time.   It's been said that the mind is a terrible thing to waste, well when you combine it with time, it's double trouble for you.  Let's take time this week to refocus mentally on the importance of why we want to change, what it will do for us and the positve feelings that accompany that change.  All of those things are accomplished by starting and maintaining our mental focus.  THOUGHTS lead to FEELINGS and feelings lead to ACTIONS.   If you want some to have some great changes happening with that body, focus on great thoughts, then embrace those great feelings that will follow and finally, blow yourself away with your great actions at work, school, church, gym and ............ You fill in the blank. 


MEAL Plan
Please don't overlook the importance of the right meal plan.  If you notice, I didn't say diet.  A meal plan is for life, not the old I will change my diet for the special occassion.  Hopefully, you are looking at how you can change your overall lifestyle with this meal plan.  There are so many areas that you can see the benefit of a meal plan.  The first thing I feel we need to know is that meal plans change, they are not set in stone.  Next, you have to figure out what works for your body by trying different meals, what works for you and your activity level may not work for me.   We all shoud be familiar with the daily values and food groups.  I have those posted on the blog from January for you to review.  Many of us need supplements, for example vitamins because we fail to get all the nutrients from the foods we consume.  I understand if you don't believe in vitamins, thats a choice.    I have a few tips listed below that will hopefully assist you with achieving a realistic meal plan that will work for you. 

•  Eat smaller meals 3-5 times per day.

• Eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables.

 

• Eat slowly, and wait 10-15 minutes before taking second helpings.

 

• Don’t eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.).

 

• Prepare healthy snacks that are easily available (cut carrots, apples, etc.).

 

• Avoid buffets.

 

• Drink plenty of water, especially immediately before meals.

•  Enjoy a variety of foods that will provide essential nutrients.

• Three-quarters of your lunch and dinner should be vegetables, fruits, cereals, breads, and other grain products. Snack on fruits and vegetables. Eat lots of dark green and orange vegetables. Choose whole-grain and enriched products more often.

 

• Choose lower-fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat. Shop for low fat (2% or less) or fat-free products such as milk, yogurt, and cottage cheese. Eat smaller portions of leaner meats, poultry, and fish; remove visible fat from meat and the skin from poultry. Limit the use of extra fat like butter, margarine, and oil. Choose more peas, beans, and lentils

 

• Limit salt, caffeine, and alcohol. Minimize the consumption of salt. Cut down on added sugar such as jams, etc. Limit beverages with a high caffeine content (tea, sodas, chocolate drinks) and caffeinated coffee to two cups per day. Minimize alcohol to one to two drinks per week.

 

• Limit consumption of snack foods such as cookies, donuts, pies, cakes, potato chips, etc. They are high in salt, sugar, fat, and calories, and low in nutritional value.

 

• Eat in moderation. Pay close attention to portion size and serving size, there is a difference. 

 

 

I know those three areas we have are very broad and there's a lot of information.  This is all about refocusing on our goals and moving to that next level.  I know you can do it, keep believing in you, I won't stop BELIEVING. 

 

 

VIP's: 

 Two of the ladies had birthdays that I heard about, LISA P was over there at Copelands and had a big crowd.  We had a blast along with her family.   SHARON (Deacon B) was having a lunch at Cheddars and I had to drop through to chill with her and Nore and Troy.  We had a blast there too.  Make sure yall give them a big shout out for their birthday if you haven't already. 

 

Carl was the featured artist at WORD over Latte's 7720 Linwood Ave on Monday night @ 7.  I missed the performance, but Nore said it was off the chain.  Carl going (HAM) on that mic.  I look forward to experiencing his spoken word. 

 

I'm excited about the addition of my girl BG to the class, I call her Brandi.  You can't miss her because she always show up and show out in there.  She is in school and took some time off, but all I have to say is SHE"S BACK and I love it. 

 

My new girl is Bridgett.  I'm truly excited about her because she has a smile that lights up the room, even when she going through that pain in the workout.  Bridgett followed Deacon B in the class about a week ago and she has signed up and is going hard.  Let's all encourage her, you know I'm going too. 

 

Finally, it's with GREAT Pleasure that we will have a new addition to WANDA"S family.  Wanda is my home girl with the big guns that works over at LSU in PEDS, and she running things over there too.  Now she said they threatened to arrest her for the two guns that she was totting everyday to work. Somehow, T name came up and I helped her to get those arms looking like that.  Now yall know when it comes to the LAW, I don't know nothing about no guns.  Wanda built those arms on her own as well as her body.  Back to the real news,  WANDA is expecting and she won't be with us for a little while, the baby can't squat and crawl and pull and jump and punch and kick, it's too DAM much.  SO WANDA and her husband made the Executive Decision to put WANDA and those guns on hold while the new baby grows and gets ready to burst on the scene in October.  If the month is wrong, ask her, she sent the message.  I'm excited about their new addition and she said she would stop by and holler at us.   Congrats again to you WANDA and this is normal business hours.   FYI: Now don't nobody say the wrong thing about the guns, its a joke. 

                 

  

Greatness Week

Greatness Week

We have been busy over the past few weeks, focusing on handling our business and actually visualizing that change we are all seeking with our bodies, mind and meal plans.   I know you all are continuing to support this vision and I’m excited that you all are talking about the changes that are already happening, but I truly believe that your personal Greatness is on the horizon.  The reason we are focusing on greatness is because we want to begin to separate ourselves from just being good.  Last week I found myself walking down the halls in Webster Parish Schools, I started asking some of the students how they were doing.  I must have asked about 25 children of various different backgrounds that same question.  The consensus was, “I’m good”.  I found myself thinking, out of those 25 children i asked, how many were really doing good, how many weren’t doing as good as they said, and how many were doing GREAT?  I believe we are so programmed these days to say what everyone else says and in some cases, wear same type of clothes, want the same type of car, etc.  Do we really need more people being just like others who are just average?  I still haven’t figured out what good is by the way, what are we good at, what feelings are good, what did you do good?  Must I go on?  I feel in life we settle for something’s simply because its a societal norm.  Although, societal norms are constantly changing in today’s world.   Do you find yourself being more like everyone else, just being, saying, looking, feeling and acting GOOD?  Are you the person who is distinguished because you have transitioned from being good to embracing the Greatness that’s inside of you? 

Quote of the Week:  Don't live down to expectations.  Go out there and do something remarkable.  ~Wendy Wasserstein

I was inspired by another member of our class this week, who has done something remarkable.  This young man has used his tools to inspire the students at Southwood High School to become more fluent with the nuances of the English Language.   I knew there was something special about him because he always has a glow about him.  He is always smiling and he’s a very modest man.  If you get a chance to speak with him, you will notice he’s articulate, spiritual, compassionate and truly cares about others.  I had the opportunity to meet him about a month ago and I knew that this guy was special.  I recall telling Toya about this new guy in the class.  It’s amazing how you can get so much from a brief conversation with a person.  I remember telling Toya that he was going to go hard in the class because he was open, willing and ready to change his body not to overlook his great attitude.  During our conversation, which he stated that he watched the class from the treadmill for about a week and he wanted a challenge.  I interpreted that as he wanted to go to the next level with his body.  He spoke about his spirituality, his educational goals and his passion for teaching.  By the time I was finished talking to the guy, I had forgot his name and I was focusing on his gifts that he uses to inspire those students.  So many of us have intrinsic power to persuade others to change, this man combined his power with his passion and he is the being recognized as the teacher of the year at Southwood High School.  That’s a remarkable accomplishment considering the tremendous obstacles a teacher has to overcome to teach this modern day student.  So many of us are satisfied with just making the mark in life, when we can set the mark for others to follow.   Jimmy Brown has set himself apart and he exemplifies the skills and traits of a great man.    He is a great example of not just settling for being good, he has worked to improve himself and visualize greatness.  I have heard it several times that teachers aren’t valued and sometimes that shows up in their financial compensation.  It’s great to hear that he was recognized for his accomplishments. His story hits home with me.   

If you all didn’t know, my family has a lineage of teachers.  My mother received her degree from Grambling State in Education.  Three of my 7 sisters are teachers, Latisha, Bernadette and Paulette.  My mother’s sister, IS Sanders is a 30 year educator.  Finally, my younger brother Tellauaunce, currently the assistant principal are AJ Moore, was voted teacher of the year at Fair Park prior to accepting to his current position.  I recall my brother taking my mother up to Fair Park and taking pictures under the sign at the school.  I know my mother was so proud of him, because he is the youngest of 13, but also because she didn’t get the opportunity to teach because she was prety busy with 13 children, (7 girls and 6 boys).  However, she did become the greatest Social Worker in the CCAA and she blazed the path for me to become a counselor.  I get a little pumped up when it comes to those teachers and my mother, if you can’t tell.  Back to Jimmy.  I saw so many similarities between Jimmy and my brother Tellauance.  My brother is doing some big things in Caddo Parish School Board, I’m hoping that Jimmy will continue to pursue his craft of teaching and go to that next level and continue to help those students.  If Jimmy’s other passion doesn’t take over, he will be a principal or in some other administrative position at CPSB.  He is truly a remarkable man, and the sky is the limit for him. 

Doesn't Jimmy's story remind you of these 5 P's: Prayer you have to ask before you will ever receive.  Priority - somethings are more important than others, they go to top of the list.  Power you have control over what happens to you and how far you go.  Passion you are enthusiastic about your pursuits, you want to do it.   Persistent - in the words of Shirley Ceasar, "Don't give up and Don't give in, you are going to make, yes you are".  Now all the church folk repeat after me, Praise Him, Praise Him.  Somebody saying that's 6 P's T, well when you know him and Praise him, he will always give you more than you will ever deserve. If you have any questions or don't understand the abundance that you can have in your life please call or visit Mount Bethel #2 BC in Keithville.  Trevor Allen, Pastor.  (318) 925-0884.   

Are you excited about being GREAT.  

Tip of the Week:  Review the Checklist to Change

 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.  We will focus on the mind and meal plan together. You will have to get your rest alone.  

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.  Don’t settle for good, BE GREAT or REMARKABLE.      

How many will you be able to check of this week?

How is the meal plan coming for you guys?  There are some examples of meals on the blog, I will update some new meals.  The goal is always to educate you on what you should be consuming,  then it becomes a lifestyle change and you will always be aware of it. 

Can’t Wait to see you in that gym.    

At the end of the day, we are a small community of diverse people who come together visualizing the common goal of global change.   “T”