What to do when you gained

So you stepped on the scale. You don’t like what you see, you step off remove any article of clothing you may have on, you step on the scale again, you still like what you see. Stepping off again you remove your underwear and any jewelry, maybe even your hair tie in hopes that will somehow change the number on the scale. You step on again completely buck naked and that number does not change.

Sound familiar?

If anyone has seen This Is Us in that first episode we see Kate (played by the fabulous Chrissy Metz)  as she does the dreaded weigh in and she does the exact same things (minus the hair tie) I mentioned above and you can’t help but feel her pain then totally cringe when she falls off the scale and you don’t know whether you should laugh or cry. Because the struggle is indeed real. (I did neither but I did gasp because I am a klutz but I have yet to fall off the scale).

Let me set the scene for you:

I woke up at 1am Sunday thinking about the weighing in, thinking how hungry I am so I get up, pee, then I step on the scale: 215.00 well, that can’t be right. I step off and step on again (fully dressed well in my pajamas) 215.5 seriously? I go back to bed thinking maybe a few more hours of sleep thinking that I can magically lose those extra pounds fasting.

5am wake up pee yet again and step on the scale: 215.5 pounds. There you have it. The scale does not lie. At this rate I go make myself breakfast and do the math. I gained 1.5 pounds. Which is not bad. However in my mind’s eye I am thinking how it’s 1.5 steps backwards in my direction not forward. Then I think I shouldn’t have all the carbs for breakfast on Saturday, or the two cookies at the Swap and Sell I went to.

Needless to say that has nothing to do with it. Weight gain is common in weight loss. Just as plateauing.  I know this. However, it doesn’t soften the blow any.

This is has inspired me to write this post. So here’s some advice for you if this is your first time or this is my 2nd go round how to handle the weight gain.

*Stay on task.

Just because you gain, doesn’t mean you should dive head first into the treats. Or chug down a soda. You will really reverse your progress and you feel crappy after.

*Try not obsess over it.

Okay so yeah I obsessed as you can see but it really doesn’t help any. And don’t think of fasting for another day, or going to the gym to try and lose that pesky pound then weighing in the same day or the next.

*Keep yourself busy

Or anything to take your mind off things. Which I did, I made breakfast then I meal prepped for the week.

*It could be muscle gain

A no brainier here and that could well be the possibility I gained since I started lifting again. Even though I have not been fully been lifting solidly for a month yet.

*It’s no the end of the world


*You’re allowed to be upset

But don’t drag it out.

*Take a deep breath and let it go

Enough said

*You’ll have a better weigh in next time



I hope these tips help you out. If forgot anything please let me know!

Until next time,





Weigh In update!

Happy Friday!

Starting Weight 217.00

Current weight 212.5

Total lost 4.5

Needless to say I am happy that I have lost another two pounds this week despite as I mentioned on Monday the week has been rough as I had another funeral to attend, we had another really cold nasty day (no school again) and I didn’t make it to the gym at all. Plus I was having still having major effects from Seasonal Affect Disorder so I just listened to my body and stayed home to recuperate.  Which is sometimes more than taking a hot bath, drinking tea and wearing a face mask (although those are on my list) it’s just to better yourself and take care your needs. I am big advocate of self care.

I plan to stay on this weigh in when I don’t work routine because weighing in first thing when I wake up in the morning makes a difference in my opinion so I won’t be weighing in again until next Sunday which will be January 28th even though I am off Sunday night/into Monday morning since I just weighed in Friday, I don’t think there is a point to do another weigh in two days after my weekly weigh in, so I will weigh in next Sunday January 28. Since I am off Friday and Saturday night.

Although I did set up my “home gym” finally this morning and I did about a 30 minute workout routine with my equipment. I worked up a sweat! I decided that on my “don’t break the chain” tally sheet that I would count home works along with going to the gym.

No pop at all since Sunday again and I have been getting the headaches (which is to be expected) but I haven’t been tempted at all which is really good. That’s usually is my downfall once I get over the hump, then it will  get better.

Nutrition wise this, I have been doing okay despite going to a funeral (carbs and sweets) I had one cheat meal so far. I decided not to track which is what I was doing in the past, since my schedule is different then the average person since I work overnights, and I don’t want to obsessed with counting calories. But again that’s my opinion if tracking works for you then more power to you.

One big thing I did Friday morning was clean out my freezer, and my upper cupboard. I HAD a lot of expired products!

Goals for the upcoming week:

*Go to the gym (or a home workout) Four days this week (though we’re supposed to get another snow storm Sunday so I am hoping to get there Monday)

*Meal prep for the week

*Try a new recipe

*Clean out the rest of my cupboards

*Make smoothies for a different breakfast option

I think that’s it for me! I rambled a bit too much I know but I will see you in a week with my results!




Real Talk

I wasn’t sure how to title this post or exactly how to write it. But it’s been on my mind so I wanted to share with y’all about this.  This is real talk here I am laying it out all on the line.

As you know, I am studying to become a personal trainer. It just basically happened on accident. I was applying to another school to be something totally different when I was struggling to pass the “required” exam and I lost steam on the idea. A lot of people suggested it because of my success in weight loss and motivating others. Next thing you know a year later I am starting my 2nd year of the program with completing by next December of 2017. Also, it hasn’t been anything but easy more like a roller coaster of stress, and emotions. I’ve been so close to walking away from the program completely but then where would I be?

This fall semester has been quite a roller coaster too. In September, I learned how to design and program workouts. I applied those workouts to the newer training students who were my position one year ago. It was quite an emotional time for me because I don’t take criticism well (who doesn’t) and most days I left the gym in tears.

I have a love/hate relationship with my current instructor. This is the same instructor I had for a year now. He taught me both times in kinesiology, also in my testing and prescription class and these last two classes I’ve had in the fall. Last Tuesday, he, myself and, my two classmates (who I’ve known since March and they will be done soon since they are just getting certified) had a sit down. My instructor wanted us to talk positives/negatives about one another. This is a hard topic for me because:

  1. I hate to tell anyone their faults because I want people to like me (total Taurus thing)
  2. I don’t take criticism well especially negative ones

My instructor told me out of all his years of teaching the program, he’s never met anyone who is so uncomfortable in the program than me. Needless to say I was shocked. One of the things my instructor had said in the last class: That I am uncomfortable in the gym. It was a total slap in the face. It really hurt too. I’ve mentioned it causally on this blog.

I never thought I was uncomfortable in the gym. I had Jazzercised more than going to the gym (YMCA) but apparently it’s relevant. Maybe it’s because the gym I go to for school is different than the Y maybe that’s why I am uncomfortable? Worse part was hearing that I am not educated in workouts. I felt like saying “duh” on that one. Why do you think I am going to school? I’ve learned by watching and pinterest. I really wished my school had a class on exercise. But it’s disheartening to hear constantly: “You’re uncomfortable, You don’t know exercises” How is that helping me? If anything it makes me question my abilities and I feel defeated. I also with certain exercises that I used to do but when put on the spot I get flustered and embarrassed.  I think that’s part of the reason why I have been avoiding the gym/Jazzercise. I’ve lost my confidence.

Here’s the thing. My instructor needs to do both the positive and the negative. You can’t have one without the other. In my opinion, tell me what I did wrong but soften the blow by telling me what I did good. He even said it’s a sandwich Positive with a Negative followed by a Positive.  He fails to do that.  I understand I need to grow and be comfortable as a trainer but I need positive reinforcement too. Otherwise I am going to fall back into the shadows.

Now I have a whole new understanding of why a lot of people avoid the gym altogether. I was one of those as well, and have fallen back into that fear. I need to overcome it again and start over to find what I have lost so I can be the best damn trainer I can be.

One step at a time One day at a time.





Wishy Washy Dieters

 Disclaimer: This post is my opinion. I know everyone has different lifestyles and choices.

We’ve all heard the term before yo-yo dieters or I’d like to call it wishy washy. People who try a bunch of different diets they lose weight for a while, then they fall off the wagon and gain weight, they try another diet, lose weight again then fall the wagon yet again and gain even more weight. I know because I’ve been there.

Why I am writing about this a friend I follow on social media IS a yo-yo dieter. I didn’t realize it until recently. This person has tried EVERYTHING that I can think of. They’ve done well but then they slip and they try yet another diet it is a vicious cycle. I feel bad for them because they have made excellent progress they just struggle when it comes to the diet part (mostly). I for one get it because I have not been on point at all either but I’ve seen this many other fellow weight loss people I follow they do super great for a while then suddenly they fall off the face of the planet (ahem like me and this blog) and you don’t hear from them for a long until they resurface trying something yet again that may sound great to them but they set themselves up for failure.

My story: If you remember, I joined Curves (is that even still around?) in early 2005-ish? And I was a solid member for almost two-years before I ended up quitting for personal reasons. But I did their weight loss class not once but twice because I really thought it could help me. The cost was about $70 it included the course for 30 minutes (I think) where we watched a video, then had a small discussion and weekly weigh ins, their “products” including a protein shake and their vitamins and a book on how to do their diet. They were three phases: The first being a don’t eat a whole lot phase, to a little more phase to a plateau phase where you increase your calories or whatever then when you felt you repeated phase one again. Strange I know but I did benefit from it. But it was hard because I was still living at home, so I really didn’t have control in the food that was purchased I had some say but I couldn’t strictly put my whole family on a diet.  However, I made it work. This was the only “diet” I really tried before I gave up and gained 217 pounds.

I never tried anything like Atkins, Weight Watchers, South Beach diet to name a few I did attempt Keto not long ago and also I tried to menu plan (which was failure) but mostly I would try to just cut back (like I did before) and try to exercise then I would lose weight but after some time I just fell back into my old habits. We all do. It happens its life. Find something that you’re able to do and stick to it. For me it was what I mentioned including drinking more water, cutting back on pop as well.

Back to my friend. A few days ago they admitted that they hadn’t been on point in their diet or their workout, they had been on a program for a while (a new one) and were going back to another original program before they tried this one, they admitted that: “eating clean was expensive, it’s the holidays, and they were going to eat processed foods”.

I am going to break this down for you from my view using some true and false with a bit explanations on my point of view on this.

  1. Eating clean is expensive. False. Yes and No. This all depends on you (plus your budget) and what YOU consider expensive. You don’t have to all clean but you can do simple modifications to eat healthier. I will be doing a post on that how to do it.
  2. It’s the holidays. True but that does that mean you give into temptations? No. I wrote last year how you can still enjoy the holidays without over doing it. “Everything in moderation” You can still have your cake or cookie and eat it to. Just don’t go overboard.
  3. Processed Foods. Tough subject. Depending who you ask too. I am guilty of eating processed foods as the next person. But I don’t guilt myself over it. Nobody is perfect. I think as I mentioned anyone can make simple changes to their diet.  Also you don’t have to eat out as often (I chose weekends) or make healthier options when if and when you go out.

But the good news is my friend plan to continue their workouts and will add healthier options to their meals. I think they will be ok in the long run they have come this far they just have to keep going. They struggle with nutrition (as do I) and getting things to work. I know how that is! I’ve been there done that. Just finding something that works and sticking to it is the hardest thing we have to do. But we must not give up!

Here’s to not giving up!





Taking care of you

Before I start this post, I want to write a little disclaimer: I am not a NPC bikini competitor but I am a fit person soon to be personal trainer that is concerned with the health and well being of anyone who is involved in prep for competitions.

I follow a few bikini competitors on social media (mainly Instagram) because they are fit, they share great workout tips and video, new products (like Fit Crunch bars), and they have the most epic food porn (ha ha) but like anyone else they struggle.  They have their bad days too. It’s nice to know that we’re all in this together. One of my classmates, is a former competitor herself so it’s nice to know an actual one IRL as opposed to having numerous Insta crushes. Also my cousin competed once long time ago too.

So on Monday, I noticed a post from one of the fellow fit chicks that a competitor had died over the weekend before NPC USA happened. I couldn’t find much article wise just a bunch of  jumping to conclusion (*sighs*) YouTube videos.

Here’s the thing. We don’t know how she died. It could be a numerous different reasons. You’ve heard time and time again, that people have mysterious diseases or out of the blue heart attacks-etc then suddenly die it happens more often than we think. Our bodies can be a mystery. So it’s hard to say what exactly happen to her. But that doesn’t mean we can “assume” anything that isn’t fair.

When I started my weight loss journey, 3 and half years ago, I was accused of starving myself. Which was far from the truth. It was very hurtful that some people would actually think that. I was angry because they didn’t know what I was eating and making assumptions that I wasn’t taking care of myself. I was losing the right amount of weight which is about 1-2 pounds a week safely. I wasn’t pushing myself at the gym. I listened to my body. If something was not right my body would say “hey this hurts or hey this doesn’t feel right, let’s take it easy” I would stop. If I was hungry I would eat just made healthier choices and I did not over eat that’s just as bad. I have a bum knee, so a lot of times I go easy on myself, especially at Jazzercise. The instructors all encourage not go intense unless you know it’s okay to do so. It’s why they limit us to two classes a day especially when there is attendance games because we had people overdoing it. That isn’t safe.

As a future personal trainer, first and foremost the most important thing for my future clients is SAFETY. It is why we do ICC (Initial Client Consultations) because we need to know about your medical history any injuries, heart troubles, diabetes, etc because we don’t want you passing out on the gym floor or making a past injury worse. Also that is why sometimes you might need a doctor’s okay to workout. I’ve been down that road before as I always say “Better safe than sorry”.

So what does this all mean? (my instructors favorite question!) Well, bodybuilding is not entirely healthy sport (my cousin says it all the time) it can be dangerous to the point where it could leave negative effects on your body and overall health.  In fact, the fit chick I follow who did the write up about the other competitor dying, admitted that when she first prepped that she “took it too far” that she pushed her body beyond it limits but she realized it and promised herself never to do it again. She said “Listen to your body treat it well”.  Not trophy or plastic is worth it. Does that mean you shouldn’t become a competitor or continues to compete? No. You know yourself better than anyone

With that said, my deepest condolences to the family who is mourning a loss of a mother, daughter, wife, sister and friend.


You got to know your limits. Once is enough but you got to learn. A little caution never hurt anyone. A good woodsman has only one scar on him. No more, no less. ~Haruki Murkami

Take care!




Is fasting safe?

*Note this post is completely 100% my opinion please do your research before attempting to fast and make sure you have your doctors okay to do so!*

I follow a few people’s weight loss journey’s on Facebook. To protect their identity, I won’t say who this person is but they had just made a post that they were on vacation and enjoying themselves not to mention enjoying vacation foods that went along with it, plus alcohol. Which I say you’re on vacation enjoy yourself! I’m one of the biggest rebels there are in the fit world because I still enjoy carbs, and sweets once in awhile however I still try for some healthy options more on that later.

The person had started to do a keto diet (I used bodybuilding.com) which means they are cutting out carbs *insert sigh* to help aid in weight loss. It’s a lot like Adkins but they eat more protein. I like carbs just like any other person however I use them in (my favorite word!) moderation.  I don’t eat them everyday More on that later too.

Anyways back to this person when they got home they weighed in and gained about 4 pounds. Which of course is bound to happen I admire them for not being too upset about it. They’re plan of attack was to FAST. I immediately thought WHAT THE FRENCH TOAST?? Okay not my exact words but you know.  They said they planned to fast for 24 hours and just drink water.

Before I give my opinion on the matter, to answer the basic questions:

Is fasting safe? The first answer when I googled this was in a box: NO it is not safe by any means. Especially people who are diabetic, women who are pregnant/breast feeding, anyone with a chronic disease, and the elderly.

I 100% agree with this logic. I know fasting is sometimes necessary for a blood draw for certain tests then a “suggested” fast is for 12 hours in which you are allowed water and to take any medications.

As I did more research, it’s not good to do fasting. Which I found here

One thing I learned on this weight loss journey is to NOT STARVE yourself. I can’t tell you how many times I was accused of that during my own weight loss journey. It was downright insulting and I was angry at people for thinking so.  For some people, you can become dizzy if you don’t eat. When I fainted both times that was the first question I was asked “Did you eat?” Especially before my workout I put something in my stomach. Because you can become dizzy. It’s the same as hydration.

This person did mention when they ate carbs on vacation they felt lousy. Which I can relate to because I once had nothing but junk and soda at a party I wound up feeling lousy. Because your body becomes used to the fuel you are feeding it so if you give up certain foods, then if you suddenly eat them after not eating them you can feel off.

In case you’re wondering,  I did not comment on the person’s post because it’s not my place to. Yes, I could have been the voice the reason however, it’s their decision. I may not agree with it but I don’t want to hurt their feelings either. #beentheredonethat

However, if you consider a fast please do your homework first! This is from prevention.com  I don’t recommend doing it because it’s not for me.

Remember be safe as always!



How to stay on task for the holidays

So. Thanksgiving is Thursday. And you’re probably wondering how in the heck do I behave? Honestly it can be a cheat day if you so desire. Which is my plan. My job starts a “Maintain Don’t gain” holiday challenge this week that leads up until the New Year. I usually partake in that to help me throughout the holidays it’s an excellent way to stay on task when it’s very tempting to stray.

Here is some no nonsense tips to get your through the holidays and Thanksgiving.

*Workout on Thanksgiving and after!. Some gyms are actually open on Thanksgiving for a couple hours. Jazzercise has one class it happens to be at 7am which happens to be when I’m off work (le sigh) but the YMCA Wellness center will be open that day so I will go there. If your gym is not open take a quick walk (weather permitting) or you can find simple workouts via Pinterest or YouTube. Just move! Even if it’s for 30 minutes do squats while the turkey is cooking 🙂 Skip black Friday Shopping  (I usually do) but if you are a shopper do it before or after you’re crazy adventures!

* Stay on task prior to and after Thanksgiving. If you meal plan, still do your workouts etc it will help

* Eat breakfast before you have your meal. Still have a good breakfast before you eat the big meal that way your stomach is full and you’re less likely to snack before the meal (see the next one below)

*No snacking while cooking! My bad habit is sticking stuff into my mouth while I cook. If you really need to snack make it a healthy choice like fruits or  veggies. Or chew gum to keep your mouth occupied while preparing.

*Don’t veg out in front of the TV! Thanksgiving can be a lazy day with the parade and football games on the TV, you can became a lump all day which can lead to snacking (see above) because you’re bored. Perhaps go outside after the meal and walk (remember exercise!).

*Drink water! Simple don’t turn to sugary sodas while you eat your meal. Besides water keeps you hydrated and flushes out your system anyways.

*Don’t overeat most importantly don’t have seconds. Enough said.

*Use a smaller plate. That way your plate is fuller and you’ll eat less too.

*Don’t be afraid to leave food your plate. Seriously if you’ll know when you’ve had enough. That leads to overeating.

*Make smart choices. One thing for sure if you attend a function there are plenty of food options! Some people have food allergies, etc so usually there’s plenty to chose from.

*Bring a healthy dish. Again if you’re attending a function and you have to bring a dish to share find or make something healthy. Like a veggie tray or a healthy salad. Or be creative and make the same usual Thanksgiving dish but make it healthier!

*Go easy with the carbs! I am a carb freak it’s easy to go overboard with them again if it’s you’re weak spot then skip it.

*Don’t eat dessert right away or skip it altogether! I love pie as much as the next person but you can wait until after your stomach settles or take a piece home to have later.

* Don’t be afraid to say no. Seriously it’s okay to turn something down and don’t feel guilty about it! Especially if it’s taking leftovers home.

One of the other things is I don’t bake holiday goodies so less temptation there.

However, it’s okay to indulge too just be mindful in your choices. I would recommend if you make Thanksgiving your cheat day, don’t cheat on the weekend go back to your normal routine.

Last but not least if you screw up, it’s okay! Nobody is perfect! Just remember you’re human and continue to work hard!

Happy Thanksgiving!