Only want to keep the REAL ONES

Morning Inspiration…..only want to keep the real ones around!!!!

striving for excellence

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Living A Healthy Lifestyle

Morning Inspiration….Thanks to Quateece Timar Lewis for sharing her reasons for her healthy lifestyle change. It touches my heart when I hear anyone let alone women who are turning to healthy lifestyle changes not only for physical reasons but mental and spiritual change as well. Hats off to you Quateece for starting your journey on your own healthy lifestyle change physicially, mentally and spiritually. A Curvy Girl’s Journey, Inc solutes you and supports your change…YOU GO GIRL!!!!

Quateece Timar LewisIt really warms my heart to see people actively working towards their fitness and nutrition goals. I must admit that a year ago these two were the furthest from my mind. I now believe and understand the importance of being healthy. I don’t do this to look cute in a dress ( yes, someone had the gall to tell me that) I do this because I want to live further than what is expected of me because I am a #1 African American and #2 female. There are so many odds against me and in order to beat those odds I must stay 10 steps ahead and make sure that I am physically, emotionally, and spiritually fit. I also do this because I want to be able to watch my son grown up and become a man. I want to watch his kids grow up and so on and so forth. Now I’m not saying I plan to live forever, but I do plan on being on this earth longer than what’s expected. If I can make that choice, why can’t you? What is it that’s holding you back? Food for thought!

Fitness Tip of the Day

Kim LyonsSkip Processed Foods: Fast-Track Trainer Kim Lyons

“To lose weight, eat foods in their natural form and stay away from the processed ‘diet’ ones,” the former Biggest Loser trainer and creator of the Fast Track to Weight Loss program. “Of course, there are exceptions for every rule, but 99 percent of foods that are fat-free or carb-free or sugar-free have replaced these substances with chemicals that are probably doing more harm than the fat, carbs, or sugar would have. I encourage people to grab an apple and some almonds. And, when you do eat carbs, focus on eating the starchy ones early in the day, and protein and vegetables at night. This gives your body time to burn off the starchy carbs.”

Workout for the Day

squatSquat

Stand with feet hip-width apart, toes pointed out slightly, body weight in heels; hold a weight with both hands, arms extended at eye level. With chest lifted, sink down until hips are below knees (as shown). Return to start. Do 30 reps. Target:  butt, thighs

Wall Drill wall drill

Place hands on wall, wrists aligned with shoulders, legs straight, heels slightly raised. Keeping hands planted, quickly alternate driving knees toward chest in a high-knee run (as shown). Continue for 1 minute.

push upPush-up

Start in push-up position with arms slightly wider than shoulder-width apart, legs extended behind you with feet hip-width apart (as shown). Bend arms to lower body until chest and thighs touch floor, then push back up to start. Do 5 reps. Target: shoulders, triceps, chest, abs

Body Rockbody rock

Lie faceup with legs together, toes pointed, arms extended overhead on floor, palms facing in. Engage abs and lift shoulders and feet off floor, creating a banana shape with your body (as shown). Rock back and forth for 1 rep. Do 10 reps. Target: abs

Weekend Challenge

This weekend challenge will be for you to create your own meal plan for Saturday and Sunday that will not exceed 1500 calories and if you have been following the plan and feel challengeyou need to cheat have a cheat meal not a cheat day. I can’t wait to see some of your meal plans..don’t forget to post pictures of your meals and don’t forget to share!!!! We are all learning on this Journey!!!

An example meal for Saturday:

Breakfast

2 Scramble eggs (with bell peppers,mushrooms, spinach) w/salsa wrapped into a flour tortilla w/a side of Canadian bacon = 280calories

Snack

Apple w/peanut butter (2tbsp) = 188calories

Lunch

Sushi 4 pieces (shrimp and salmon)

Spicy Tuna Roll

=438 calories

Snack

Strawberry & Bananas

Dinner

Chicken Salad = 200 calories

total calories= 1106