[blog] what make us overeat?

September 6, 2011

Hello, everyone! I hope you are doing awesome today….

What make us overeat?

It’s pretty much the downfall of every diet you try. You’re eating the right foods, you’re exercising, but…you’re overeating. Each time you reach for a serving of apple pie, that second piece of chicken breast, or another slice of pizza, you’re probably not thinking about how it might wreak havoc with your diet plans. But afterwards, you’ll regret it and it will leave you wondering just how much is too much.

It is common for many dieters to fall into the trap of binge eating while on a diet. They’re not really hungry, but they can’t stop themselves from reaching for more food.


How many times have you heard a person look at someone who has some weight to lose and say they have no willpower? That must surely be the reason they are overweight, right? If they’d only stop putting food in their mouth, they’d lose weight. Others may say that the person has developed habits that they need to change in order to be successful at losing weight.  There may be more behind the story that we do not know.

A person is overeating when they continue to eat (large portions), even when they are not hungry. Most people in America overeat, which is why obesity has grown steadily over the past few decades.

What makes a person overeat if they aren’t hungry? Is it lack of willpower, as some people assume? Or is it something that has become a habit that can be changed?  hmmmmm…..

Definition of Willpower

The definition of willpower is having control over ones actions, and being able to control impulses.  In other words, you set the course. Willpower is not a constant thing. It can change with your emotions. For real. For instance, when you are feeling good about yourself, your willpower may be strong. When something has happened in your life that gets your down or causes stress, you may feel that you have to struggle to maintain your willpower.

Definition of Habit

We are all creatures of habit. The definition of habit is an acquired behavior pattern that, when repeated often enough, becomes involuntary. A lot of people reach for food without even thinking. In fact, at the end of the day most people couldn’t accurately tell you what they ate during the day because they weren’t paying attention.

So which is it that really keeps you overeating? To some degree, both willpower and habit contribute to overeating. Here is where psychology kicks in: you need to have willpower in order to break the pattern of overeating and change the habit. But there is more at play than just these two things.

When a person is unable to stay on a diet, for whatever reason, he or she becomes depressed. This works against their willpower and changes the psyche of the mind to believe there is no reason to try any longer, making it easier for the person to fall back on old habits. But, developing new habits can help give you the fortitude to sustain your willpower.

Ways to Stop Overeating

  • Learn what a healthy portion size is and stick to it. Americans have gotten used to “super” sizes, but we don’t really need to eat that much. In fact, a healthy portion is much smaller.
  • Divide your plate into sections. Don’t deprive yourself from sampling your favorite foods. Instead of taking a big portion of lasagna to fill your plate, take a small portion and fill the rest of the plate with healthy vegetables or salad to help fill you.
  • Drink water during a meal or when you are tempted to eat outside of a meal to create a feeling of being. You may be mistaking hunger for being dehydrated.
  • Eat fiber rich foods. Fiber absorbs water and expands in the stomach, creating a feeling of being full.
  • Don’t “taste-test” your food while cooking. There are calories in those little spoonfuls you’re taking during meal preparation. You may be testing so much that you’ve had half a meal before you even sit down at the dinner table.
  • Eat healthy fruit desserts. Instead of chocolate cake, try a bowl of fruit salad. It’ll satisfy your sweet-tooth, while give you a feeling of indulgence.
  • Keep a journal. I highly recommend this.  Write down every single bit of food and beverage you put in your mouth. It will be eye opening at first. After a while, your habits will change and you won’t need the journal anymore.

Ok, there you have it! I firmly believe by changing just a few habits, you will find your willpower increases, you’ll lose weight and feel healthier!

Please let me know what you think about this blog!  Please leave me a comment!


[blog] hey, how fit are u?

August 29, 2011

Exactly how fit are you?

It’s an intriguing question, huh? I’ve come to learn that many people either over or under estimate their own fitness, or, level of fitness if you will.

Often, the fitter people get, the more critical they are of their own fitness! I can relate to that.

The ways of measuring your fitness is almost as varied as the ways you can get fit.

So, Sidney, how do we find out how fit we are?

Measuring your fitness is important for a few reasons:

  • Knowing your current fitness level will enable you to make clear goals for your workout program
  • “Fitness” takes time. You will be able to measure your fitness after some time, and see how far you’ve progressed. This will help to maintain your motivation.
  • It’s important to know your fitness level so that you can choose the most appropriate exercise and strength training for your body

Now that you have read a few of the reasons fitness is important, let me share 4 primary components of fitness that you can measure.

1. Aerobic fitness.

This is your endurance level, and it is dependent upon your age, gender, and improves with proper training. Aerobic fitness is directly related to the proportion of your body weight that is free of fat. Your level of aerobic fitness implies a level of health, and thus is a very important measurement.

Ok, I’m going back into my text book for this.  Aerobic movement requires the delivery of oxygen to the muscles. Oxygen is delivered to the muscles via your bloodstream. Therefore, each heartbeat you have is an indicator of the amount of blood traveling through your bloodstream. So one way to measure your aerobic fitness is to take your heart rate, or pulse.

To do this, record your resting pulse rate when you wake up in the morning (or when you’re at rest), and then go for a one-mile brisk walk. Take your pulse again once you’ve immediately finished the mile, and record how long it took you to walk. As you gain aerobic fitness, your heart rate should lower – and so should the time it takes you to walk the mile! The average resting heart ratefor an adult is 60 to 100 beats per minute (bpm). Truly fit individuals can have a resting heart rate of 40bpm!  Who can guess what mine is? (it’s below 45).

2. Muscular fitness.

This relates to your strength, and the endurance of that strength. Your muscular fitness can show how susceptible you are to injury. It also relates to your bone mass.  And guess what? A very simple way of testing your muscular fitness is with push-ups (my favorite)! You can time yourself, and see how many you do in that timeframe. Or, you can just complete as many push-ups as possible before your arms give out.  This is also a great way for women and men to build upper body strength.

3.  Flexibility. This is your body’s ability to move joints and muscles through a full range of motion (ROM). It can also relate to your balance and coordination levels. A tight muscle can prevent normal movement. The most common way to measure your flexibility is via the dreaded sit and reach test. Yes, I hate that test. With this test, you’ll need a yard stick or  measuring tape. Place the yard stick along the floor. With your feet at zero, and the tape stretching away from you, sit on the floor with your legs straight out in front of you.

Try to touch your feet or stretch as far past your feet as possible. Have a friend check how far you went on the ruler. If you can’t reach your toes, you’ll have a negative number. If you stretch past your feet, you’ll have a positive number. The more flexible your legs, hips, and lower back are, the further you will be able to reach in this test. One problem, though, is that your flexibility in each joint is independent of your other joints. Therefore, you may have very flexible shoulder joints, but terribly tight hamstrings.

4. Body composition.

This tends to relate to the amount of fat on your body, and where that fat is located. The location of fat at specific sites (in particular, the waist area) places you at higher risk for high blood pressure, heart disease, and diabetes. An easy way of measuring your body composition is via your body mass index (BMI). Body mass index is the measure of body fat based on height and weight. For example, if your weight is 134 lbs, and your height is 5’6” tall, then your BMI calculation would be

Here is the formula:  BMI = ( Weight in Pounds / ( Height in inches x Height in inches ) ) x 703

135/4356 * 703 = 21.8

That’s a BMI of 21.8. The chart above allows you to look up your BMI based on your height and weight.  There are many tools you can use online, so you don’t have to remember the formula.  The range for a normal BMI is 18.5 – 25. You will fall into the overweight range if your BMI is anywhere between 25 – 30. Obese is anything greater than 30. Underweight is anything under 18.5.  Note: if you are muscular, the BMI will not work for you.

Another important body composition test is to measure your waist. Anything larger than 40 inches for men, and 35 inches for women increases your health risks. This is particularly important to take notice of if your BMI is larger than 25.

So how fit are you? But the greater question is, how fit do you intend to be? Set your goals, work your program, and watch as those numbers go down, down, down.  I am here to help!

Let me know if this was information was helpful to you!  Please leave me a comment!

[blog] Is it an age thing?

August 22, 2011

What does age have to do with exercise?

Well, it has a lot to do with it. Some of it is logical of course, meaning it is somewhat unlikely for a 96 year run a mile at the same pace as someone in their 20’s.  Yes, that is logically thinking, but the flip side of that, is that it is a mindset as well.

Afterboot camp a few weeks ago, some of the campers stayed around and talked and one question came up about the “age” of someone who exercises and when they should stop.

The question was: “should I be doing some of these exercises at my age”?

This was an excellent question and my response was “you’re never too old to exercise”.  As I proceeded to explain the benefits and reasons of the importance of exercise in our later years, I also stated to the person that since you can do the exercises at your age should mean a lot!  The camper laughed and agreed.

We went on to discuss how some of the younger folks can not keep up with the “older” ones in the camp at times.  One camper suggested it was the mindset of those over 40 who tend to push thru things. Whereas, the younger ones seem to take a break, look around or say it’s too hard…..is this because this is a day and time of instant gratification without working for it?


I started to think about the other classes that I teach and the range of ages in the class. And it seems there was some credibility to that statement about mindset of those over 40.  Hmmm..do the ones over 40 really push a little harder to get thru it? And if so,why, and what is the motivation?  The challenges are there; and they meet and overcome them.

And it is true that you have to have a mindset change in order to live a healthy lifestyle.

As we continued to talk it seemed that the consensus was that if you are over 40, you seem to push thru it; no matter how difficult the challenge.

In no way  am I saying that the under 40 crowd who exercise are slackers or are not giving 100%, because I do know some under 40 who are go-getters and giver their all-n-all! What I’m saying is that there seems to be a difference when it comes to working out- younger vs. older.  And I guess this discussion could really go both ways.


So, what’s age got to do with it? 

I’d like to hear your take on this – both under and over 40.  is there some truth about what I’ve blogged about?  Let me hear from you!   Let me get about 15 comments and the next blog will have a workout for you.

I Want to Gain Muscles!

June 20, 2011

Hello, All!

I hope you are doing awesome today!

Well, I didn’t quite get 60 comments from the last blog, but no worries!  I hope you find this blog to be informative.

Within the last week I have been asked this question three times, each by a different person: “I want to gain more weight and put on muscle, how do I do it?”  As a trainer I am usually asked the opposite of how does someone lose weight.

So, today I would like to share with how to gain weight/muscle.  This blog may cater more towards men because men are primarily the ones who want to put on muscle mass!

Ok, let’s get started.

There are three (3) body types:  ectomorph (thin, tall, also known as a “hardgainer”), endomorph (athletic, muscular build) and mesomorph (soft, flabby, round shaped).

The ectomorph is what I’m going to focus on.  A few of the characteristics of an ectomorph is thin, flat chest, very little muscle and has trouble gaining weight.

If you are thin and having trouble gaining muscle mass and or weight please consider the following:

Nutrition – this, to me, is going to be one of the biggest factors for putting on muscle mass and weight.  You have to eat!

How do you know the amount of calories you need?  There are several formulas that are used to determine how many calories that you should consume in order to gain muscle.  I use two. One of the formulas takes into account your height, but to keep the blog short, I will use the simplest formula. This formula uses your body weight only and your level of activity.  BW=body weight.

  • If you are active male, calculate your body weight by 17  (ex.  bw of 175 x 17 = 2,975).  So 2,975 is the amount of calories you need to consume.
  • If you are a moderately active male,  bw x 16
  • If you are a sedentary male,  bw x 15

Please use your current body weight; don’t use 275 lbs if you only weigh 140!  Otherwise you will put on fat!

Eat more often throughout the day; every 2-3 hours –quality food not junk food!  Your diet should consist of carbohydrates, proteins, and fats.


What are the ratios of the Carbohydrates, Proteins and Fat?

Carbohydrates should be 55% of your diet; which will provide energy for your workouts (please try to avoid or keep to a minimum, the refined carbs).

Protein should be 30% of your diet and will provide the essential building blocks for muscle.

Fats should be 15% of your diet.  You need fat to help with the strength levels. If you are interested in building muscle, you will lose strength if your fat percentage is reduced too low. An example of good, healthy fats are from nuts, olive/canola oils and fish (monounsaturated fats, polyunsaturated fats, and omega-3s).

Ok, let’s use our example from above for the “man” consuming 2,975 calories:

Carbs:  55% of 2,975     = 1,636 calories from carbs

Proteins: 30% of 2,975  = 893 calories from protein

Fat: 15% of 2,975          = 446 calories from fat

Note: since every body is different (metabolic differences) the ratios may need to be adjusted.

Your workout – for the ectomorph, or hard gainer, your workout will be different than most. Here’s what you should do to get pumped!

  • Do not workout more than 1 hour, at a slow pace and have longer rest periods in between sets (at least 3 minutes)
  • Keep aerobic activity to a minimum until you are satisfied with your weight.
  • Lift weights that are fairly heavy, but that you can lift safely!


Ok, remember that this blog is for gaining muscle, not for fat loss.  Another thing you have to have when gaining muscle is to do it carefully be consistent and have patience – especially if you are a hard gainer – because muscle will not come on quickly.

When you want to gain muscle, it is equally important that you raise your blood sugar levels soon after the workout with by feeding your muscle protein and replenishing your glucose with carbohydrates. (you can do this by eating a protein bar, or a protein/carbohydrate shake).  Your window of opportunity to get the nutrients into your muscles is in within one hour after the workout.

So there you have it! Putting on muscle is a combination of nutrition and your workout!  I hope this helps.

I’d like to get at least 20 comments so if you found this information to be helpful to you (or someone you know), please leave a comment!   Oh! and click “like” .

Committed to Your Fitness Success

Sidney L West

“It May Be Your Body, But It’s Still God’s Temple” Part I

June 2, 2011

Hello, All!

I hope you are doing great today!

I am not sure if you know or not, but I like to look at things from many different perspectives and today, we will look at a different perspective on exercise and our body.  Some may like it, and some may not!

As a certified fitness professional, I had many books to help me study, and there are many books out there to choose from. I learned muscle groups, how the body functions and moves, how to properly execute a movement/exercise and the benefits of exercise, just to name a few.  But from a plethora of books to choose from, there was one book that was not included as part of my course work; and it has the blueprint of what we can do for our bodies to live a prosperous and healthy life – the Bible. The Bible even outlines how we should eat. (Have you seen the Ezekiel brand foods in the grocery store)?

As I mentioned in the blog last week, today is a guest blog post written by Pastor Wanda L. Sawyer-Flipping of the Emmanuel Baptist Church, Rankin, Pennsylvania (about 8 minutes from downtown Pittsburgh); and some excerpts by me.  Not only is she my aunt, but she also knows and understands the importance of exercise and healthy living.  Here, Pastor Sawyer-Flipping tells us that our bodies are indeed, temples and gives us ways on how we should treat them as the scriptures dictate.

I will say that I have visited many churches, and this is the only church that I am aware of that starts its service with fitness tips and words of wisdom that is health related!   As a fitness professional, the sight and sound of what I was witnessing was phenomenal!  I know that our bodies are temples.  And as you read this blog post, think about your body as the “temple”.

Ok, enough from me! Let’s get to the guest blog post.  Here you are; Pastor Wanda Sawyer-Flipping…..

“It May Be Your Body, But It’s Still God’s Temple”

by Pastor Wanda L. Sawyer-Flipping

When we speak of the church, we are often referring to a building where we meet throughout the week and gather for worship. However, this building is not the church! It is a place where the church gathers. The church is that universal, mystical body made up of every person who has trusted Jesus Christ by faith and has been born into the family of God.

What we don’t understand is that you are the sanctuary of God.  The word “temple” in 1 Corinthians verse 19 refers not to the whole place of the temple, but just to the Holy of Holies, the place where God dwelled. What Paul is trying to tell us is that we are the dwelling place of Almighty God.

Somehow, some people have the opinion that what we do to our body has no effect on us spiritually. The truth, however, is vastly different.  If you are in tune with God, everywhere you go, everything you do, everything you touches you, in effect, touches God.  That is why Paul tells the Corinthians that they (we) are Gods temples.  It appears that many people in the time of Paul at Corinth were using their bodies for immoral purposes and were defiling their temple.

When God gave His plans for the Tabernacle, and later on the Temple, He set forth in no uncertain terms the plain fact that He demanded purity in the materials and construction; otherwise, He would never fill it with His glory.

Five things to keep in mind regarding your body:

1.  God will not fill a dirty temple.    As I continue on, I would like for you to give some thought to how you are using your body to do things that aren’t  right in the sight of God, or in other words, aren’t benefiting your as God has intended.  There are a number of things, outside of sex, drugs, and alcohol that you can do with your body that displeases God.   What about lack of exercise and the types of food we put inside our bodies?

2. Our Bodies are a Place of Dedication.  The earthly Temple was a place wholly dedicated to God and His glory. Nothing that defiled was allowed on the grounds.  When something out of the ordinary occurred, God took immediate steps to take care of the problem. For instance, Nadad and Abihu, in Lev. 10:1-2, were the sons of Eleazar who offered up strange fire before the Lord and God killed them. It appears from the text in Lev. 10:8-11, that these men were guilty of drunkenness before the Lord. Be that as it may, the earthly temple was a place set apart for God and His glory.

These earthly bodies that we dwell in are also set apart for His glory! According to the bible, no one reading this has the right to use his/her body for anything other than that which glorifies the Lord. Why? Because we have been bought with a price.  Do something good for your body; that is a benefit of exercise; you are doing something good for your body.

3. We do not belong to ourselves, we belong to the Lord! So, regardless of what we are doing, and the reason we are doing it, it must  bring glory and honor to God.  Show God that we can take care of our bodies. We can make smart choices.

4. Our Bodies are a Place of Devotion.  The Temple was a place where men gathered to worship God. They came to the temple and glorified the Lord. It was a place where songs were sung, prayers were prayed, hands were raised, praises were rendered and God was magnified.  The temple was a place of worship.  Just as that temple was devoted to God as a place of worship, these bodies of ours are to be places where God is worshiped. The truth is, these bodies will render worship to one God or another!  As you can see, it was a commitment and they were consistent. We, too, must make the commitment and be consistent with exercise and sensible eating.

5. Our bodies are a place of duty.  The temple was a place where men carried out the duties they had been given by the Lord. These fleshly temples, our bodies, are also places where we are to carry out the duties we have been given by God. Treat them right.

Wow!  This is the end of Part I.

I thank you, Pastor, for sharing this with me, and willing to write this blog post.

I hope you enjoyed this perspective and/or were enlightened by reading this and it made you think of your “body” in a different way.

So with exercise, we are lining up our bodies to the word of God.  Our bodies are dedicated to Him, since they do not belong to us, and we want to present our bodies as living sacrifices; keeping our bodies as healthy as we possibly can.  We have a choice to either help with deteriorating our bodies by not being physically active,  eating a lot of the “bad” stuff, or we can chose to live healthy by eating right and exercising.  Show that you are good example to other by heeding to the word, exercising and building up your temple.

God does not want us killing ourselves. No, he wants us to retain ourselves and rein our bodies in. One thing to note is that if you do not control your body and its passions, it will control you. I’ve said this before, you also need to have a new mindset, a renewing of your mind.  Your body will do what your mind tells it.

If this blog is thought provoking, or conversational, please leave me a comment and tell me what you think! You know I like hearing from you!

I would like to get at least 60 comments within the next week or so about this post. If I get enough comments, I will go on to Part II!

Again, let’s get at least 60 comments to share with each other!  Leave a comment and rate this blog….or click “like”…

Committed to Your Fitness Success,

Sidney West

http://ebc-pgh.org  (website for Emmanuel Bapt. Church)



$8 Memorial Day Sale!!

May 29, 2011

$8 Memorial Day Weekend Sale! My 4-disc DVD, “Spiritual Empowerment Fitness – the workout” and my e-book, “Empowering You, Empowering Your Church”, are on sale for $8 for 48 hours only! Yes, that’s right – you get the DVD, e-book and meal plan and four other bonuses all for $8 (+shipping) – that’s more than 50% off! But you will have to act fast because the sale will be over Monday, May 30 at 1:00pm! Your discount will be applied at checkout!  Go here to order: http://www.spiritualempowermentfitness.com

Promotional offer does not apply to hard copy of book.

God bless you and thank you  for your support!




[blog] what time do you workout?

May 23, 2011

Hello!  I hope you are feeling awesome today!

I need your help with something. I am in the midst of starting a new bootcamp and would really like you input as to when is the best time to hold the classes.

So this will be a pretty short blog post!

From  experience, some people like the early morning, some people like immediately after work (5 or 5:30), some prefer later in the evening….so i would like to hear from you.  It doesn’t matter what city you live in, ok?


So what time would you attend a bootcamp? I will figure the best time based on your responses!

I would really like to get at least 50 comments!

Stay tuned for  a guest post by my aunt, Pastor Wanda Sawyer, from Emmanual Baptist Church, Pittsburgh, Pa.  

Ok, looking forward to see when you think I should hold the bootcamp!

hope to get at least 50 comments!



My Belly Is Too Big!

May 16, 2011
Hello, All!  I hope you are feeling awesome today!
Well, we are in the month of May and the year is still kinda young.
If I remember correctly, some of you who are on my list said that this was the year you would really put in extra effort with your weight/fat loss goals, and wanted some extra emphasis on ab work to get rid of that belly!
Well, you’re in luck!  This is going to be more of an informational post, but your response is still greatly appreciated!
Ok, getting a flat midsection really boils down to two things: 1) Getting rid of the fatty layer that is covering your abdominal muscles; and 2) tightening and toning your abdominal muscles.   Along with a healthy diet, there are many exercises/movements you can perform to get that midsection nice and flat. Let me share 7 of them with you.

The following 7 tight abs tips are your fast-trace to getting a flat, attractive midsection this year! (listed in no particular order)

Tight Abs Tip #1: Perform challenging strength training abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.

Tight Abs Tip #2:
Sorry, but you gotta stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body’s need to store excess sugar away in fat cells.

The fat stores created by excess sugar intake most often accumulate around your waist, covering up your abdominal muscles. Cut these items from your diet and replace them with real whole foods such as lean meats, vegetables, whole grains, nuts and fruits.

Tight Abs Tip #3:
Stop doing long and slow cardio steady-state workouts. Instead, use HIIT (High Intensity Interval Training) for your cardio workouts. HIIT training uses intense bursts of cardio peppered throughout your workout. This is a sure-fire way to rev up your metabolism and to get your fat stores to shrink.

Tight Abs Tip #4: Use resistance with your abdominal exercises. Crunches are fine, but your body quickly becomes accustomed to the motion, then they become less effective. Hold a medicine ball or dumbbell at your chest as you perform your crunches—this will force your abs to work harder, and will achieve better results.

Tight Abs Tip #5:Don’t be fooled. The market is flooded with ‘lose weight’ products and stuff that claim to flatten your stomach. Never waste your time or money on:

  1. So-called packaged health food that comes with weight loss claims. If it’s processed in a package with a bunch of chemical additives then it will not help you achieve flat abs. So try your best to avoid the processed foods!
  2. Abdominal exercise gimmicks as sold on late night infomercials – all you really need is your own body weight, an exercise ball and dumbbells or a medicine ball.
  3. So-called weight loss supplements. YIKES! The magic pill for flat abs don’t exist, so you’d be wasting your health and money on a bogus product.  Shoot, give your money to me if you just want to give it away! (lol)

Tight Abs Tip #6: Target your lower abs. It’s easy to neglect the lower abs, but they are an important part of the equation. Incorporate the V-Up into your exercise routine:

Starting Position:  If you are at the gym or have this piece of equipment at home, sit on the edge of an exercise bench; lean back to a 45 degree angle. Extend your legs out until they are level with the floor.  You can also use a chair.

Exhale and bring your knees and upper body close together, while contracting your abdominal’s. Inhale as you slowly release your legs, returning them to the starting position.

Tight Abs Tips #7: Challenge your core often. Don’t limit your abdominal exercise to the gym, incorporate core strengthening during daily life and throughout each workout. A strong core is the foundation for flat, tight abs.

There you have it! Seven tips that, when diligently applied, will help you shed the fat and tighten your abs.

But, keep in mind that your results will be seriously hindered if you do the same exercise routine over and over. Your abs need a progressive challenge in order to transform. This means new exercises, different resistance and increased challenges.

Oh! extra quick tip… to improve the look of your stomach in a matter of seconds – don’t slouch. When you slouch, with shoulders rounded forward, your stomach pooches out. Instead, push your shoulders back, chest up, and pull your abdominals in. And just like that you look slimmer, and by keeping your abs pulled in you are strengthening your core.

Just an FYI…I will be coming out with a quick 10-12 minute video – CRUNCHLESS ABS – very soon that you can  download from my website!  So stay tuned!

I actually thought about posting a pic of my abs, but decided against it!  🙂  The logo pic of my back is enough!

Let me see if I can get at least 40 replies to this post if you are working on trying to get rid of the belly fat and/or having trouble! Let me know what you are doing, ok?

Leave your comment below…

Committed to your fitness success!




your biggest frustration

April 27, 2011

Hello, All…I hope you are doing well!

What in the world am I doing???!!   I have been exercising for weeks and  I can’t stop eating my donuts and candy bars.

I  still like my fried chicken.  And geesh, I love McDonald’s  french fries!  NO ONE really told me this exercise thing would  be this difficult.  That’s it. I quit. I will remain unhealthy and overweight and live with it.  I will keep buying bigger clothes.

Dang,  Maria.  You said this class would be fun.  All I do is leave all sweaty.   I do not think doing squats and pushups is fun; although I know I need to exercise to be healthy.  Isn’t there something else I can do besides exercising to lead a healthy lifestyle? I am frustrated that I don’t enjoy this as much as I,or you, thought I would.

I thought I was in better shape than this, Henry. Man! I didn’t realize how out of shape I was. I get frustrated and mad that I can barley do 5 push-ups or jog around 1/2 of  the track!    

(sigh…)..I have gained weight! *&#(@#H@*#!!  why?  I am eating right and exercising.  This frustrates me.  How did this happen?

Does any of this sound familiar?

Frustration, frustration, frustration.  All due to the effects of starting the lifestyle change of eating right and exercising.

When you start on an exercise program, it is not easy by any means.  There are so many things out there that confuse people on what to eat, what not to eat, what exercise does this, what exercise does that.  Buy this latest fitness gadget to help you.. or this piece of equipment and so forth….

This is where you can come in.  I would like to hear from you! 

Please share:

    #1- your biggest frustration you had/have dealing with diet and exercise for weight loss

    #2-what the frustration level is now (if any)?

ok, I am really hoping to hear from you!  Please leave your comment!

Committed to Your Fitness Success,




Why you do what you do…

April 23, 2011

Hello everyone! I hope you are having a wonderfully blessed day..

I have received several emails about this blog and if I would re-post it!  Thank you for your comments.   Here is the re-post. Enjoy!

Have you ever asked yourself why you do certain things?

Do you do it for pure enjoyment, pleasure or satisfaction, or do you do it just as a mundane task that you do without any regard – you know, just a boring routine that you follow week in and week out.  Why do you do it?

Well, whatever the reason you do what you do is, it is because there is a benefit or reward somewhere in it for you or someone else– whether we like doing it or not.

Let’s take church for example. We go Sunday after Sunday, (or even weekdays),we read our bible, pray, and worship routinely…why? Is it just out of habit? Nah, I don’t think that, but I know it pleases God and, hopefully you, knowing that you are pleasing Him!

Hmmm..why do you do, what you do? 

The same concept can apply for work.  The average work day is 5 days a week, Monday – Friday.  We go to our jobs like clockwork.  Why do we work; that’s really a no-brainer, it will be a long list all of they reasons  why we work!

Back to exercise.  I asked two of my exercise classes this  question “why do you do what you do?” 

The responses were pretty amazing!  A few of them were the same, but many of the responses were very different.  One response was to “be sexy again”!  And another was “for my family”.   One expressed the benefit for themselves and one expressed the benefit of what they do is for others; both positive.

Now ask yourself – even if you don’t exercise – why do you do what you do?  If you don’t exercise there’s gotta be a some sort of reason behind it, right?   I would really love to see the responses!  You can all take part in this – exercisers and non-exercisers!  I really would like to see (read) “why you do what you do”…

One responder replied that “I just don’t like it” (exercise).  That was a very honest response!

If you want me to share my list of “why I do what I do”, I will!

Let me see what you have to say! Please leave me a comment!

..and have a great day!!!