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”

Vision Week

Last week was all about business, and from what I saw from the participation in class, you guys are about your business.  I was pleasantly surprised with the effort and commitment.  We blasted those legs on Monday, hit that upper body (chest/triceps) on Tuesday, Wednesday was high intensity cardio with some heat, Thursday was back and biceps.  If you have to ask, I think Saturday was our best class of the week, we did total body along with some extreme cardio.  I had several people text me shortly after the class stating that the class was a beast, but keep it coming.  I have to send a big shout out to SG and Amy, my new people, who have decided to become a part of this vision.  Amy completed two classes (Tuesday and Wednesday). Saturday was SG's first class, and he made it through.  As I’m typing this blog, I’m wondering how they are feeling and if they will show up on Monday.  To be continued. 

Quote of the week: “The only thing worse than being blind is having sight but no vision.” Helen Keller

This week’s inspiration comes from Zack, police officer for SPD.  Zack has been struggling with the loss of his mother over this past week.  I didn’t know that about his loss until Saturday after a very intense workout.  Before class I complimented Zack on his hard work and I told him that I noticed a difference in his overall physique.   He said thanks, T.  After class, I was packing up and Zack came back over to me and told me about the loss of his mother.  He went on to say how his mother, prior to her passing, told him she had taught him everything he needed to be a special person.  His mother was a visionary.  She saw something special in Zack, who by his own admission, has struggled with making poor decisions while he was growing up.  In spite of all his struggles, he held it together and now he is one of our finest police officers on the Shreveport PD.  I couldn’t help but to love that story about Zack, because he is a great example of a man with a vision.  I can recall how he stated that there was a minister who also recently passed, and he credits that minister with saving his life and putting him on the right track to being successful. I didn’t grow up with him, but I can see the amount of passion he has towards his children, his career and he goes hard in that gym.  He is a person who lost his mother last week, but has the vision to see that he gained insight from her and he can use that to inspire others.  I will be the first one to say that his story has been one that resonates in my mind and I will use it to help me get through some tough periods in my life.  Zack went on to tell me how our class helped him to not only get in shape, but to be able to tackle some other problems he has in life.  I heard somebody say Tough times don't last forever, tough people do and Zack is a tough guy. Everything that he talked about was inspirational.  It shed light on why we are here, who has helped us along the way, and how we can use the things others have passed on to us to inspire others.  According to Warren Buffet, "someone's sitting in the shade today, because someone planted a tree a long time ago".

I thought about Zack and his predicament.  A person with no vision would have been overwhelmed and maybe saw the situation as being helpless, although they had two eyes and could see.  However, Zack, a visionary by his own right, not only did he see his predicament, but he also saw the power within himself to overcome the predicament, as a result, he's a greater PERSON with a Purpose. 

This week let’s all focus on our personal vision.   Visualize yourself getting to that next level in your life, while looking forward to the next level.  I’m excited about this process.   I thought about Bart Scott, the NY Jets linebacker after they beat the Ravens this year in the playoffs.  The ESPN commentator said to him, Congratulations, see you in Pittsburgh, Bart replied, “Can’t Wait”.   He was looking forward to playing the Steelers in the AFC Championship Game, even though things didn’t go exactly as planned. 

Hopefully this week you will be excited about this vision and change we are all working toward.   If you have time this week can you repeat a few of these phrases to yourself before you come to that gym, or when you are at home or work. 

CAN’T WAIT to get to that gym and work hard on my body. 

CAN’T WAIT to eat the right things that will serve as fuel for my body. 

CAN’T WAIT to see the results of the hard work I put in at the gym and home.

CAN’T WAIT to overcome the next obstacle that will get me to the next.    

T Can’t Wait to see you in that class, smiling, sweating, building and having fun with change. 

Remember when you Can’t Wait, you are looking forward to it and you have a positive attitude and visualize that change.  

Finally, there are two new people who joined the fun last week, SG and Amy.  Both of them heard about the class and how their hard work and dedication in the gym can lead to a healthier lifestyle.  I have spoken with both of them and they also agree that it’s some discomfort involved in the process.  Let’s continue to encourage them as well as the other people in the class or on the blog.  I see you Ivyleague, but you are MIA, blame it on the school.   

Big Shout out to my sister Leanis, I didn’t mention her last week, but she has been showing up like she told me she would, can your brother get 2 or 3 days a week.  She knows what I’m talking about.   

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”

    

Back to BUSINESS

Hello again all of my people, I’m sorry about the MIA post last week.  I assumed that everyone was celebrating LOVER’S WEEK and had some great plans with the significant other.   I did appreciate seeing a large class come out on Valentine’s Day and work hard on leg day.   I thought it was another great workout, but yesterday’s leg workout was also a beast too.  Several of the participants stated they enjoyed the intensity of the workout and I saw some of those looks that said it all.  This week, it’s all about the business baby, and the business is getting in the best shape of your life.    

Quote of the week:  “If you are not about your business, you have no business being here”.  Aqueelah McCray

If you don’t know Aqueelah, she one of the original members of the Tactical Training Class under Carroll Baker.  I attribute a great deal of my growth, mental focus, motivation and determination to both Aqueelah and Carroll.  She has been an inspiration to me and I felt compelled to use her quote she would always state during our intense workouts.  The business she was referring to was getting in shape, she firmly believed that every time you showed up to the gym, you have to be mentally focused on working hard to change your body (be about your business).  The physical challenges of the class are consistently difficult and can sometimes be overwhelming.  That’s the reason you have to really focus on the true reason why you came, as well as keep your eye on the prize.   You have to remember that a business owner is always doing business, not just during normal business hours (Wanda), it’s all day everyday.  For all of my people, you do your business in the gym, but you prepare for business at home with your meal plan and getting your mind right.  Basically, you have to work on that body at all times, putting the right foods in, watching labels, serving size, drinking water, watching sugars and fat, etc.  Next, your mental focus is also as important, please don’t overlook the importance of how thoughts lead to feelings and feelings lead to your actions.  Something I do throughout the day is think about and tell myself how I can improve on my workouts, I eliminate the thoughts of stopping or quitting.  I evaluate the previous workouts and grade myself on overall productivity.  Believe it or not, I’m never satisfied with a workout, always look to improve.  I heard someone say that, “satisfaction kills desire”.   The desire is always there, so I guess I'm not satisfied.  There's still work to do.   

This week I want you to really focus on your business, you own your body and control what happens to it. 

·         You determine how prosperous your business will be. 

·         You determine what level you take that body too. 

·         You determine how hard you work for your change

·         You control what you put into your body.

·         You get to enjoy those jeans, shirt, dress, two piece, Victoria Secret or suit you picked out and are able to now wear with pride.

·         You determine whether you stop or keep going. 

·         You will reap the benefits of your success.

I have a few questions for you guys this week before I let you be about your business. 

1.        Did you volunteer for this change?

2.       What does this change mean for you? 

3.       How much time are you willing to put into this change?

4.       Are you working toward your goal?  Oops do you have a goal for some of us?

5.       Did you pay close attention to your positives changes in your life, don’t just focus on the negatives?

6.       Did you use your mental focus to help you overcome some of the physical challenges we all face not only in class, but in life?

7.       Is this change a temporary change for you or a lifestyle change? 

8.       Are you sacrificing some of the things you want, to get the body you really need? 

9.       Are you staying hydrated?  Weather is starting to heat up and class will be HOT.

10.   Three part question

a.       Will you watch it happen?

b.      Will you make it Happen?

c.       Will you wonder what Happened?

Those are a lot of questions, you guys have to find the answer this week.

 Get out there My People and be about your BUSINESS.

VIP’s for this week:

Big Shout out to Karen who returned this week from a minor setback. 

Big Shout out to Marlon and Greg (Big 50) who celebrated birthday parties over the weekend.  If I missed your birthday, please let me know.   Wanda let me know I missed her birthday, she was in the NO, and has reminded me.  Happy Birthday to all, Marlin, Greg and Wanda. 

Big Shout to one of the newest members, Jimmie, he’s been with us in class for about a week, but keeps coming back motivated for that change.  I see you working hard. 

As always, SPD is representing in the class, Big Troy and Zack, they serve and protect us everyday on those streets.  Caddo Sheriff, Tommy Fair, my boy is back and I love it.     

Educators, we need each one to teach one.  We have several teachers/administrators in the class, SS, Jimmie, CG, Toya. 

Health Care, they play such an important role in helping others.  Wanda, Angel, Lisa, Chan, Sheka, Sharon.

If you need that word, Call on Preacher Rod.  I hope you will tell the people about Luke 2:49 when Jesus parents had been looking for them for 3 days.  Jesus was 12 years old at the time and they went to Jerusalem every year for the feast of the Passover.  After the Passover, they left Jerusalem, but Jesus stayed behind. After a day's journey, they discovered that Jesus was not with their traveling group so they turned around and went to find him.  Eventually, they found him after 3 days sitting amoung the teachers listening and asking questions.  Mary said to Jesus, your father and I have been looking all over for you.  Jesus replied, Why were you looking for me, did you not know that I have been about my Father's BUSINESS. 

Carl has the spoken word for you, and I missed his performance at Orleans Bistro, he’s an author and poet too and a hard worker in the class.  He does Spoken Word by night, but he’s a big time supervisor over at GE by day.   

My main man Wally is running things down in Keithville, if you need something, stop by his store if you are in the Keithville area, it’s about a ¼ mile from the school. 

I see you Jarvis on the Pepsi Truck, keep driving toward that success you want, pay attention to the windshield, which is our future, not the rear view.

Khris and Phill, Southwood Cowboys  Juniors, keep working hard to get that HS Diploma and get ready for college.  

Noreen is our college student and mentor, she has a bright future in Health Care.  Darius (SU) and Jessica (ULM) are at school preparing to be future professionals.   

Tay is on her way to the US Army Basic Training in March.  Please encourage her as she prepares to serve our country. 

My retired military man Joseph, who can go through class and still keep climbing that rope afterwards, that's some kind of motivation.  That's a great example of how when you think you are finished, you still have another hill to climb.  Keep on climbing, keep on reaching and don't stop believing.   

I know I probably missed a few people, but the idea is to show that we have people from all walks of life coming together from the common good of a global change in our lifestyle. That’s what makes you a VERY IMPORTANT PERSON. 

   

 

SUPER WEEK

This week culminated with the Packers defeating the Steelers in SUPERBOWL XLV.  Can you imagine all the time they spent training for that victory?  The players and coaches went through organized team activities, training camp, pre-season games, regular season, the playoffs and finally the Superbowl.  Congratulations to the Packers.  The story of the Green Bay Packers is inspirational.  They faced a great deal of adversity on their way to the title.   First, they were the 6th seed in the NFC, there are only 6 teams in the NFC and 6 from the AFC that qualify for the playoffs.  The Packers had to win their final 2 regular season games over the Giants and Bears just to get into the playoffs and have a chance to win the Superbowl.  Next, they knew they would be on the road throughout the playoffs, which meant them having to win in another team's backyard.  I failed to mention that they had to overcome a litany of injuries to some key players who were placed on injured reserve during the year.  I think the most recent count was 15 players on IR and they lost 2 key players in the first half of the Superbowl.  How many times have you seen a team, loose that many players to injury, but still win it all?  Great testimony about determination, motivation and perseverance. 

I believe the Packers are a great example for us.  They set a goal at the beginning of the year to win the Superbowl.  Everything was centered on winning and continuing to believe in themselves even though things didn't go exactly as planned.  They faced many obstacles, but continued to focus on the goal of winning the big game.  Can you imagine how many times the plan changed, but the goal remained the same, WIN THE SUPERBOWL.  Believe it or not, we have goals too, we can win by enhancing our lives through working out, staying mentally strong and eating the right things.  Our goal is to change our lifestyle, we may have to alter our plans along the way, but we have to continue to fight to get there.  How many of you guys are willing to stand up and fight for this lifestyle change and look forward to winning the game of LIFE?  I hope you are singing WIN, WIN, WIN, No Matter WHAT, ALL I DO IS WIN!!!!!

Quote of the week: 
“To find out that you hold the key to your own destiny, it gave us hope,” receiver James Jones of Green Bay Packers

We have control over what happens to our body.  We have control over what we put into our body.  We control
how hard we work to improve our body. There's still hope even if you are not satisfied where you are with your body
let's work together to reach our healthy lifestyle.   

TIP of  SUPER WEEK.  

Do you know the Difference between serving size and portion size?

Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are
often used interchangeably, but they don't mean the same thing. A "portion" is the amount of food you choose to eat for
meals or snacks (like a plateful of pasta or a handful of raisins). In comparison a "serving" is the amount of food that experts
recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food's nutrition facts label too. When
choosing your portion, try to make it as close as possible to these recommended serving sizes.



Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible.

Examples	One serving equals	That's about the size of
Bread	1 ounce (1 small slice, 1/2 bagel, 1/2 bun)	Index card
Cooked Grains	1/2 cup cooked oats, rice, pasta	Billiard ball
Dry cereal	1/2 cup flakes, puffed rice, shredded wheat	Billiard ball

Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.

Examples	One serving equals	That's about the size of
Raw fruit	1/2 cup raw, canned, frozen fruit	Billiard ball
Dried fruit	1/4 cup raisins, prunes, apricots	An egg
Juice	6 oz 100% fruit or vegetable juice	Hockey puck
Raw vegetables	1 cup leafy greens, baby carrots	Baseball
Cooked vegetables	1/2 cup cooked broccoli, potatoes	Billiard ball

Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.

Examples	One serving equals	That's about the size of
Meat & Tofu	2-3 oz cooked beef, poultry, fish, tofu	Deck of cards
Beans	1/2 cup cooked beans, split peas, legumes	Billiard ball
Nuts & Seeds	2 Tbsp nuts, seeds, or nut butters	Ping pong ball

Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.

Examples	One serving equals	That's about the size of
Cheese	1 ounce or 1 thin slice of cheese	A pair of dice
Milk	1 cup milk, yogurt, soy milk	Baseball

Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.

Examples	One serving equals	That's about the size of
Fat & Oil	1 tsp butter, margarine, oil	One die

I'm still waiting on those ideas about the Fitness Challenge.  I appreciate all the hard work that you guys are putting into this lifestyle change.  If you truly love that body, show how much you care by continuing to work hard in gym, home, park, etc., stay mentally focused and EAT a balanced diet.

I see the SUPER WEEK in front of you, stay focused on the greatness inside of you.  Big shout out to IS Sanders (30+ year educator from Keithville) who will always say when you ask her how she's doing,  "I'm SUPER-GREAT".   That has to be a great feeling, let's work to get to that level. 

Big Shout out to the SPD, Big Troy and Zack, working hard in that gym and then they go SERVE AND PROTECT

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?