Motivation, Inspiration and Reciprocation

I just wanted to take a moment to thank all of my family, friends, colleagues and co-workers who are supporting me in my journey. In particular, I've received a lot of encouragement from Facebook friends in support of my weight loss and fitness efforts.

My goal is not only to improve myself but also make a difference in other people's lives, inspire them, and let them know they have the power to change.

I appreciate the folks who've read my blog & took the time to contact me and say they are being inspired. When we are promoters of positive energy and encourage others with our sincere and supportive comments we get back something much greater in return. I try to practice this in my daily life and be happy for others when they accomplish important milestones.

"Encourage others and share in the fortune of success."


..So three things happened this week to encourage me:

1) I ran into a guy at the gym who I see often in the free weight room. He's in great shape (and by that I mean he can lift 100 lb dumbbells with relative ease) ...and this guy is probably in his 50s.  He looked at me, smiled and tossed a compliment my way: "You're looking good."  I was pleasantly surprised. Just 3 words can really give someone a boost and make their day.

2) I stopped by Vitamin Barn to see if they carried a certain line of nutritional supplements. They didn't have what I wanted, but I explained to the owner why I was looking for them and what my goals were. She was so nice and supportive that she gave me an entire bag full of samples of the exact products I was in search of and even a few others. This way I could try them before buying in bulk. As we talked, I realized she had a wealth of information and knowledge that she was willing to share. As a result of our conversation, I'm going to switch the type of protein supplement and nutrition shake I use. The protein supplement she uses and recommends is a whey protein product whose label clearly states "no artificial sweeteners; made from hormone-free and antibiotic-free cows."  My products are either processed soy (not so good) as opposed to natural and non-GMO (or non genetically-modified) or whey protein that doesn't have the hormone/antibiotic free disclaimer.  She explained that 90% of the processed soy on the market is genetically-modified and they have estrogenic effects on women that are undesirable (causing reproductive issues  and a host of other problems). She actually validated what Jillian Michaels has mentioned previously in some of her books and podcasts...but that's a topic for another day. :)

3)  Finally, the response from my Facebook friends to my 20 lb. weight loss has been really great. Perhaps others can relate to how challenging this journey is.  I suppose the diet, weight loss, and fitness industry wouldn't be raking in billions of dollars if this were easy.

I'm grateful for the resources, knowledge,  and support and most of all thankful for the motivation to just keep going in spite of any obstacles and make this a lifestyle.

Celebrate All Your Wins and Reward Yourself

It's really common for people to choose weight loss or physical fitness as their New Year's Resolution, train hard and go "gung ho" in the gym for a month or two, and then peter out. Sometimes we can lose focus, take our eyes off the ball, or just allow life to overwhelm us, and before we know it, fitness has taken a major backseat to other priorities in our life.

I've found that it's easier to stay on track when I celebrate my wins every week and establish a reward system. For every 5 or 10 lbs removed I give myself a reward. This gives me something to look forward to. For example, right now I'm very close to achieving my 20 lb. weight loss goal and when I do I'm rewarding myself with a relaxing afternoon at the spa. Choose a reward you really like that is not food-related. Maybe it's a movie with a friend, a weekend getaway, or a mini-shopping spree. Choose bigger rewards for bigger milestones achieved. I've already decided what my reward will be for finishing my 12-week body transformation challenge. It's a pretty big one but I will have earned it.

Think about it...You've made sacrifices, dieted, worked your butt off and put up with being hungry and sore -- lifting, pumping, biking, dancing, running, and doing whatever you do to get great results. So you deserve it!

"Change begins from the inside out"

Until I reach my ultimate goal, each week I like to celebrate my small wins. I sit down with a chart that tracks my week by week progress and compares my goals with actual results. Usually my goal for any given week is a 1-2 lbs weight loss, which is very reasonable and manageable. I pat myself on the back for the days I ate clean, worked out, and did my power mindset (mental exercises). Then I have a little "party" to celebrate my weight loss for the week and anything else positive that happened.

There will always be those weeks when we falter or fall into a slump and don't achieve the goal(s) we intended. I keep a journal and have a "pep me up" page. Whenever I receive them, I write down compliments that co-workers, friends or even random strangers have given me especially as it relates to my fitness progress.  On difficult days I may read over some of these nice words of encouragement to give me an extra boost. It's always great when others start to notice the hard work you've been putting into the gym. This started to happen for me around the 15 lb mark. When the going gets tough I like to remind myself of how just far I've come.

You will automatically feel a rush of energy, positive vibes and a "take charge" attitude once you start celebrating your wins. Those positive thoughts put you in a mindset to keep pushing forward and not give up on your goals.

So what wins are you celebrating this week? I'm happy to say I celebrated losing a cumulative total of 10% of my bodyweight. I also finally fit into a brand new pair of designer skinny jeans that I bought ages ago but was never able to wear.  I intentionally bought them too small and couldn't zip or button them at all. They had been hanging in my closet collecting dust for far too long. This week I decided to try them on just for shiggles (not thinking they would fit). I found myself  zipping them up with ease and looking in the mirror at astonishment and surprise that I could now fit into them. That was really cool and just another "data point" that encourages me to keep going.

I'd love to hear what "wins" you're celebrating this week. I'm giving away 2 tickets to see the Neville Brothers at Hollywood Bowl on 8/18/10. Comment on this blog post to qualify. Only U.S. CA residents eligible to win. Deadline is Friday, 8/13/10.

Mind Over Matter = Motivation

Dr. Ian Smith

Sometimes I chuckle to myself when I look at my bookshelf. I have quite the collection of books on dieting, nutrition, and exercise by various authors including: Bill Phillips,  Jillian Michaels, Bob Harper, Dr. Ian Smith, Dr. Pamela Peeke, and  Paul McKenna.  However, when it all boils down to it, they are all pretty much saying the same things -- in order to lose weight and be healthy you need to eat more of the right foods and less of the wrong foods and you need to move more (i.e., burn more calories than you consume).  That really is the oversimplified summary of all of these books. As it turns out, losing weight is not rocket science...but in the search to find that elusive answer to my weight loss woes I've amassed a collection of  fitness books.

Dr. Pamela Peeke

So I realized my issue was not knowledge. I, like many people, know what to do. I just don't always do what I know. For a lot of folks, motivation is a huge obstacle standing in the way of reaching their goals. There have been many times when I was lacking motivation and I couldn't articulate why...so I decided to highlight some things which helped me get back on track.

First, I firmly believe every significant change starts with your mind. If you conceive it and believe it, you can achieve it. The mind is a very powerful entity and if you don't focus and "train" your mind you probably won't see results.

Trainer Bob Harper

This includes eliminating the negative self-talk or ANTS (automated negative thoughts) which often times are subconscious and involuntary.  You may be surprised at the number of negative thoughts that enter your mind each day about yourself unless you pay special attention. These need to be replaced with positive affirmations...and sometimes we have other people in our lives who are thinking or communicating toxic thoughts and we need to distance ourselves in order to heal and make progress. It may sound silly but I write positive affirmations on 3x5 cards and post them around the house as reminders. It's amazing what effect positive thoughts have on your mind and your mood.

Second, reframe how you think about food.  Many people who are overweight are emotional or social eaters. They are self-medicating themselves with food - stuffing down their emotions, instead of expressing and dealing with them. Often there are painful issues in the past that need to be addressed or worked out in therapy.  Once you internalize that food is  simply  fuel for our bodies and not a reward or cure, you will be less likely to overeat or have those uncontrollable cravings.

Third,  realize the "power of now."  All we have is right now and the past has no power over us. No matter how many times you've tried and "failed" you can get back up and try again. Today is a new day. Today is the first day of the rest of your life.

Trainer Jillian Michaels

Finally, find something -- a goal, event or  person, that encourages you and gives you something to strive toward. Maybe you want to look good for a high school or college reunion or a vacation or cruise. Perhaps there's someone you admire who has lost as much weight as you want  to lose.  Cut that person's picture out and hang it in a strategic place where you will see it everyday as a visual reminder. I know for me I have a vacation coming up and a physique transformation contest which is providing extra incentive for me to stay on track with my fitness goals.

Weight loss is not easy. It takes time  and some effort....but it's all worth it. You're worth it!  If you "get your mind right" there's no limit to what you can do. It all comes down to your choices. You choose what you want, where you will go and how you will get there. Just be willing to further your journey a little bit more each day.

Exercise is My Prozac

Sometimes I get so wrapped up in the idea of dropping pounds and losing body fat that I forget there are so many other benefits to exercise.  Here are some of them:


1) Causes the release of natural endorphins like serotonin which elevate your mood.

2) Helps you sleep and rest better

3) Improves mental clarity, focus and cognitive function

4) Promotes strength, endurance and flexibility

5) Reduces the risk of a number of diseases (i.e.,  heart disease, hypertension, diabetes, Alzheimers, etc)

6) Gives you energy


Wanted to share an interesting Newsweek article I came across that discusses the results of research on exercise and the brain in more detail:

"Stronger, Faster, Smarter" 


My current exercise program:

Monday - Rest
Tuesday - Cardio
Wednesday - Lower Body Workout (Strength Training)
Thursday - Cardio
Friday - Upper Body Workout (Strength Training)
Saturday - Cardio
Sunday - Lower Body Workout (Strength Training)

Dance Choreographer Kimberly Mullen

For cardio I alternate between high-intensity dance classes, spinning and kickboxing mostly. On some days I will do elliptical machines and the treadmill.  I like to mix up my cardio because I get bored easily. Since it's summertime and hot I may incorporate some swimming into my program too as it's low impact and burns a lot of calories.

I've discovered that my favorite form of cardio is dance. It's soooo much fun and I love doing it so much I don't think of it as exercise. I also get a very good calorie burn.

Yesterday I went back to Heartbeat House in Atwater Village, CA. I took two 1-hour dance classes: "World Dance" with Kimberly Miguel Mullen and "Latin Jam" with Juan Pablo (JP).  Although JP's class was my favorite of the two for it's high-intensity and "funktifiedness" (is that a word?),   :-P .... Kim's class was more technical and she teaches a choreographed routine, building on basic steps with more advanced steps over the course of several weeks. The class was pretty far along in the choreographed dance, so I didn't pick up everything right away but I learned some interesting new, Brazilian carnival moves. It was a nice workout that had me sweating bullets and now I understand why Samba/Carnival dancers have such great bodies.

Kimberly has at least a few "Dance & Be Fit" workout DVDs on the market: 1) Brazilian Body and 2) Abs Burn.  I haven't tried them yet, but they have received some great reviews so I'd like to.

Day 2 - (12 Week Body Transformation)

A New Beginning


As I sit here this morning munching on my Jenny Craig coffee cake, extra lean turkey bacon, and hazelnut cup o' joe, I reflect on and celebrate my recent 17 lb weight loss!  Wow...it feels really great to know that I made some positive, healthy changes in my life and overcame some perceived psychological, circumstantial, and physical limitations to achieve a goal. I proved to myself that I could do it. Never mind that it took me a lot longer than I intended -- the point is that I got focused, abandoned a lot of excuses, and got off the couch to reach a significant milestone in my fat loss and fitness journey. :)

I see this end and every end as a new beginning.  Now I have a new set of goals and milestones to reach. As I mentioned in a previous blog, I'm taking on a 12 - week body transformation challenge and tracking my progress on this page: "Stacie's Weight Loss Goals & Results." There's no such thing as perfection so I'm striving for progress once again and managing my results to help me stay accountable and on track.

3 Things I Did Yesterday to Move Me Closer to My Goals:

1. Took my "Before" photos
2. Collected my body measurements  
3. Planned my cardio and strength-training workouts

A Word on "Before" photos:

If you don't know where you're at right now, how can you possibly know where you're headed? This is why I highly recommend "before" photos. They are not the same as looking at yourself in the mirror either.  My "before" photos were a huge wakeup call.  Pictures don't lie and mine sure didn't. Staring back at me was the evidence of several years of unhealthy eating and a sedentary lifestyle.  I have to admit I was "smh" as I saw my rather obvious trouble spots and imperfections blatantly exposed in a 2-piece bikini that I reluctantly donned.  "I honestly can't believe this is me" I thought silently to myself... but I once read that I should look at my "before" pictures everyday when I wake up and every night before I go to bed to remind me of where I am now, why I'm taking on this rigorous challenge, and where I want to be. The good news is I have a better vision for myself. At the end of my 12-week transformation I'll take my "after" pictures and they will reflect a "new and improved" me.  I can actually see a pretty nice improvement in my 8/10 pictures over where I was in 11/09 when I started my fitness journey. Seeing these pics side-by-side reinforces that you're on the right track and gives you a visual of the progress you're making. I look forward to sharing more of my results later this year. 

Mina Hobby and Oprah Winfrey

In the meantime, I'm reminded of Mina Hobby (a former BFL Champion) who completed four, consecutive, 12-week "Body-for-Life" programs to completely transform her body and her life! In her "before " photo she stood 5'1" and 200 lbs. At the completion of her challenges she was 115 lbs.  "Ouch! I had a long way to go but I stuck with it one day at a time ...and then the willpower paid off," she said. Mina even received an invitation to the Oprah Winfrey show to share her weight loss success story. The cardboard cut out Oprah is touching is a life-sized replica of what Mina looked like at the beginning of her weight loss journey. Looking at her now you would never guess it was the same person! She tapped the power within and has a new level of "energy, self-confidence, and personal strength." She's a great inspiration for us all.

Weight Loss Success Story - Ali Vincent (Biggest Loser)

As I work towards becoming my own weight loss success story I like to read about others who have achieved remarkable success.  I'm truly inspired by weight loss success stories! 


One such woman I have tremendous respect and admiration for is ALI VINCENT -- the first female contestant to ever win "The Biggest Loser" reality show competition. With her astounding 112 lb weight loss, the very spunky and stylish Ali has now parlayed her success into a career as a motivational speaker, author, and on-air spokesperson.

Ali Vincent Before and After

A picture is worth a thousand words and this one says it all! At 5'5" and 32 years of age, Ali weighed in at 239 lbs with a BMI of 39. Through healthy nutrition and vigorous exercise Ali worked her tail off to lose 47.9% of her body fat and weigh in at the finale a slim and adorable 122 lbs.  Even though she and her mother were eliminated in week 4, she earned a spot back at the ranch after winning a weigh-in of eliminated contestants in a unique, curveball production twist.

The Biggest Loser show filmed here in Los Angeles is a fat camp for adults on speed! Contestants work out for 6-8+ hours a day with hard-charging trainers Bob and Jillian. For most of us in the real world this simply isn't feasible or practical, but we have to remember that many of the contestants at the ranch are over 300, 400 and even 500 lbs.  This is a very accelerated weight loss program for them which might take 2 years under more normal circumstances. Sometimes the soreness from my 1 or 2 hour workouts is almost unbearable so I can't imagine what these contestants go through...and it's all edited down for a 1 hour show so we really have no idea how difficult this is....

Ali Vincent at "Biggest Loser" Finale Show

But Ali and all of the other successful contestants prove what can be done when you have enough drive, desire and determination. There's no lap band or gastric bypass here. Just lots of running, lifting, kicking, squatting, punching, rowing and yes, hurling to go along with it. Sweat equity at its best!!!

"Big sweeping life changes really boil down to small everyday decisions." - Ali Vincent (Biggest Loser, Season 5)

Ali's life has completely changed since the show and she even wrote a book called "Believe It, Be It" about her experiences before and after "Biggest Loser."  The book is an easy read and gives you some insight into her struggles and triumphs with weight, what she experienced  on the "Biggest Loser" campus and how she's maintaining and keeping the weight off now.

Congratulations to Ali for all of her success and for proving that losing weight is about more than just dropping pounds!! It's about transforming from the inside out. Ali reminds us that anything is possible when you follow your dream.

Featured Fitness: Heartbeat House - (Latin Jam Class)

I was craving some high-intensity cardio with a soulful flavor. I had recently taken a great "World Beat" class at the Canyon Ranch resort and spa in Tucson, AZ and LOVED it!  The class combined African and Latin dance moves with LIVE percussionists. I can't even convey how much fun this class was. What made it great was the tribal dance moves to live drumming. The energy was amazing and I felt like I was having a spiritual rebirth.  I really wanted to  come back to L.A. and find a similar class.

A few friends had referred me previously to Heartbeat House (a small dance studio tucked away in Atwater Village, CA which is just a stone's throw from Los Angeles' Los Feliz 'hood.) They offer a range of interesting classes from: Zumba to African Dance to Bollywood.  It's a non-competitive environment with hella cool, down-to-earth staff and instructors, but the classes are still challenging which is a good thing!

Instructor Cherith

Last night I took the Latin Jam class taught by Toni and Cherith. These women epitomize the word "high energy!" They were very warm and welcoming but are beasts when it comes to fitness.  :) I got a very good calorie burn. My heart was pumping throughout the entire class and I worked up quite a sweat.  It was a nice plus when Cherith singled me out and gave me a high 5 in class for doing a great job.  I know when I take a class it's not just a workout for me. Sometimes I visualize myself performing for an audience and then I give it that much more energy -- I give it my all!.  Even though their class schedule says there is "live percussion" I was a little bit disappointed to discover that there was none, but the trainers made the class fun and included enough varied choreography to keep my interest level fairly high.

Instructor Toni 

They take you on a trip around the Latin diaspora combining everything from salsa to samba to soca moves set to rhythmic latin fusion music. The studio runs special promotions. For example, for your first week of classes you only pay $5 per class vs. the normal $15 per class rate.

I will definitely be going back to try some more of their classes. Their new Afro Fusion class (which combines Afro-Cuban, Afro-Brazilian, Salsa and West African Dance ) looks really interesting!

There's definitely a fire and sizzle in their classes that I don't usually get at my local gym (LA Fitness). I guess that's why their flyers say "it's what you won't experience at the gym."