True Perfection... with God's Affection!

Energize Your Wellness!

2010-02-03T12:12:00.000-08:00

What a WONDROUS week it was for me last week! I am officially a year older and I feel GREAT!

I have taken time to care more for myself, by taking more time on my appearance. On the weekends, it is fairly easy for me to take time out to do my hair and take time with the selection of my wardrobe. It is not this simple during the week when I am running around prepping for work, making breakfast and dropping the little one off at school. It takes a lot out of me and my energy gets depleted. I have figured out that it is just as important for me to work on my outside as it is for me to be healthy on the inside. Both work together for my good.

It then crossed my mind that I have to make time for those things in my life that are of most importance. That main thing would be me. If I am not good to myself, the chances of me being able to be good to those around me are slim. Working out and eating right can’t happen if you don’t take time for them!

This brings me to my tip of the day:

MAKING and then TAKING time out for you!

Ok, so you have identified your goal, committed to putting it into action and are ready to begin journaling the outcome. Perfect, you are on the right path. The next thing you need to do is fit your goal into your schedule! Make it a priority! The number one reason that women don’t accomplish their health and wellness goals is because of the lack of time.

First Steps to Increase your Energy:

A. Accessing and Adjusting Sleep habits (get at least eight hours nightly/ go to bed and wake up at the same time daily)
B. Taking a Multi-Vitamin (Physician Approved)
C. Introducing more Organic Fruits and Veggies into your Diet

These are simply the first three steps of many to increase your energy, but they will aid you SIGNIFICANTLY in being more energetic, thus creating more time for you to care for yourself. For more info, visit: http://women.webmd.com/features/10-energy-boosters

Be Blessed and Pass It On!
CRay

The Journey of Journaling

2010-01-19T16:26:00.000-08:00

Well… well… well! Another GLORIOUS week that God has to GRACIOUSLY blessed us with. I am so ELATED about what He is doing in my life and the lives of those that I care so deeply about. It is so important that we know and understand that He has so much GREATNESS in store for us. He as equipped us with the necessary tools to walk in victory. Let’s begin!

The journey to complete wellness is not easy, but anything worth having is worth working for. It is simply about re-grooming your mind to receive the healthiest outcome. True wellness and health is not about a particular size or weight, it is about ensuring that your body is functioning at its full potential, from the inside out.

I have committed myself to posting tips, to aid us all in achieving true wellness.

CRay’s Tip of the Day:

Write it down! Journaling is an EXCELLENT way to begin your journey to wellness. I am not solely recommending writing down food intake and exercise. Feel free to journal your feelings about your journey/life as well. Any thought that comes to mind, should be recorded. This will help you truly understand your current mindset and enable you to adjust it, in order to receive the best result.

Carry your journal with you EVERYWHERE you go (mine is ALWAYS in my purse), it should serve as a reminder that you are holding yourself accountable to changing the state of your wellness for the better!

FYI:
One pound of fat is equivalent to 3500 calories. You can lose it or gain it! Take time to journal your caloric intake (you should only intake the calories needed to maintain your health- which is typically between 1,800 and 3,000- depending on your BMI). You should also check your BMI (visit http://www.nhlbisupport.com/bmi/ ), to get an estimate. You will not lose weight until you burn your “excess calories”, (the easiest way to get started on this is scaling back your caloric intake and slowly introducing comfortable/safe exercises).

Remember to ENJOY this JOURNEY!

“I can do all things through Christ which strengtheneth me.” Philippians 4:13

Be Blessed and Pass It On!
CRay

Recommitment to Wellness from the Inside Out!

2010-01-13T13:28:00.000-08:00

Today I will begin with a BIG HAPPY NEW YEAR!!! I have been on a hiatus of such from my blog, but I am indeed back. God is GOOD and this year is ALL about Him! I am so grateful for GRACE and MERCY! It is FAR past time for me (and us) to recognize His goodness and RECOMMIT ourselves to GREATness!

Preparing to Win in 2010!

I will be posting WELLNESS tips weekly through out this year, in efforts to EMPOWER and INSPIRE us to be HEALTHIER in this New Year!

TIP 1: (3 parts)

A. Commitment- get your SPIRIT and MIND prepared for this change. Have a LONG talk with God and ask Him to order your steps and give you strength to sustain the journey to a healthier you. There will be Ups, Downs and In Betweens, but He is ALWAYS with you!

Remember, you must first change your Spirit, then Mind and your Actions will mirror such “transitional change” (which permanently changes how you view your situation).

B. Inspection- take a look at your current health and think of reasons why it is that way. Ask God to aid you in finding healthy ways to fill that void in your life. Be honest with yourself and take FULL responsibility for spearheading your change.

C. Create a Vision/Goal- write a REALISTIC goal about where you want to be (health wise). Make it SMART:
Specific
Measurable
Attainable
Reasonable
Timely
Creating a Vision for the goal you would like to achieve aids in you consistently being reminded of what it is that you are striving for. It is an asset for growth on ANY level!

Homework!

Make a list of 10 things that you ADORE about your personality and 10 things that you ADORE about your body (along with your goal for a healthier you) and tape it to your bathroom mirror, so that each morning you are reminded of your DESTINY!

I am here for EACH of you! Be encouraged and know that God’s got it ALL under control!

Be Blessed and Pass It On!
CRay

My Sister's Keeper

2009-09-01T12:09:00.000-07:00

CRay’s Corner…

I was talking with a friend last night and we got on the subject of females relationships with other females. As most of you may know (for my female readers), it is typically hard for women to have healthy (non-catty) relationships with each other. Is it really any one party’s fault? Why is it that women rarely complement each other? Why is it that women scarcely support each other (in various efforts)? After pondering each of these questions, I came up with one answer.

Negative Self-Confidence!

I know… it may have thrown each of you reading this post for a loop, but it is indeed true. It is in my experience and observation that positive confidence in self can create either a Helper or a Hater out of us. It is so true.

I woman that is truly comfortable with her individuality can both accept and respect that of another. She can accept this, because she accepts herself and is not unanchored by the opinion of the world. I will go even further to state that the God fearing woman understand that if her intent lines up with God’s Will… the sky is the limit! That is the recipe for confidence!

Let us not confuse positive self confidence with cockiness. The two are related, but can easily separate peaceful living from hardship.

Webster’s defines confidence as, a: a feeling or consciousness of one's powers or of reliance on one's circumstances or b: the quality or state of being certain. A person with certitude tend to be gracious thus becoming a Helper to those around them. They use their confidence in the knowledge of the given situation to positively aid another. Plainly put: You are at the club and notice a woman leaving the restroom with her skirt stuck in her dress. You then confidently approach her privately and let her know the issue. You then quietly go back to your friends, with out discussing the issue. Talk about sisters helping sisters!

Webster’s defines cockiness as, boldly or brashly self-confident. This type of self confidence is when you feel as though you are superior (better than) another, for whatever reason and tend to put people down while stepping on them to lift yourself up. This type of certitude enables a person to be a Hater to those around them. Simply stated, the in the “club” scenario, this type of person would have cause a scene publicly embarrassing the lady or laughed about it amongst friends.

We all have had our moments of cockiness, but I urge each woman reading this to truly embrace her individuality and directly after that, please understand that each woman has uniqueness. Just because you may not understand someone, does not immediately make them a bad person. Always take into account intent. If the intent is positive and there is no disrespect, please take time to relate, instead in instantly hating.

I promise loving one another on the spot will aid you in living the best life EVER!

Hug a Sister Today!
Have POSITIVELY PEACHY PEACE!

God’s Love,
CRay

I Love Me Some Me!

2009-09-01T11:18:00.000-07:00

Guess Who’s Back?

Well dears… my hiatus is over! I took a break from blogging for a while to get back to the PEACE in ME! I thank God for steering my journey. He is amazing and receives ALL of the glory!

Back to the basics… as for me, I have faired pretty well in keeping my weight under control. I am still at the 139 pound mark with about 10% body fat. I must say, those workouts five days weekly are really aiding me in maintaining. I have set some goals for myself in the coming months. I really want to drop down to 130. I know that will mean that I will lose a tad bit of muscle (based on my BMI), but I really want to see those three numbers on the scale that I am standing on. ;o) I also want to start back taking yoga at least twice a week and continue to pursue a vegetarian lifestyle (yup… I am fasting from meat this month and it is easier than I thought).

For now those are my fitness goals to be completed by the end of 2009. I know that they are feasible; I just have to keep my hand in Gods!

As each of you all know, this blog is not solely about physical fitness. It is also about mental and emotional well-being. We must be fit in our minds as well as our bodies. We must begin to devote more time to “smelling the roses”. We must not only know our purpose in life, but know and understand our purpose for each day. We must make a daily commitment to making the best of each day regardless of the circumstance and ensure that all the thanks belong to God.

CRay’s Tip of the Day…
Love yourself right where you are in life today (no exceptions)! If you don’t think highly of yourself, you are of no good use to those around you. Embrace and love you… stop seeking acceptance from the world… God made you perfect for His standard for you (let that sink in)!

Take 10 minutes tonight before you go to sleep to go into the bathroom, close the door and look at yourself in the mirror (bring a watch in with you). Spend one minute on each thing that you like about yourself (spend five minutes on something physical and five minutes on personality traits). At the end of this exercise smile BIG and blow yourself a HUGE kiss!

God’s Love,
CRay

Stop Comparisons!

2009-04-30T07:36:00.001-07:00

Greetings Ladies!

I do pray you are in the midst of the most pleasurable day ever!

I don’t have to tell you how good God is, each of you should know, if not… shoot me an email and I will fill you in on His grace and mercy!

I do apologize for not posting anything in the last week or so. I have just been preparing for the GREATNESS that is about to prevail in my life. Oooohhh… I feel my breakthrough and I am so excited about it. When God begins to stir up your world, let him. Obedience leads us directly to our blessing… there are no shortcuts (that will be for your good). I challenge each of you to take God’s hand and…

WALK IT OUT!

Ok… health and wellness. I must admit I got a tad relaxed with my eating and I gained about four pounds (not to mention, my cycle is on the way). At first I began to beat myself up about it, then I thought… this is just God’s way of showing me that you can never be to comfortable. You should always be striving for your personal best!

I took His advice, and I will begin the SSDWLC again starting Monday May 4th. I have a Women’s Retreat at Church this weekend and I plan to enjoy the word and food! I will make to time to work out as well.

This leads me to…

CRay’s Tip of the Day…
Stop Comparisons! You were uniquely made… the mold was broken after you. Stop comparing your weight loss journey with those around you. Our bodies are different and we lose weight at different paces (we also look differently when the weight peels off). Always make strides to achieve your personal best and stop comparing yourself to women on a similar journey.

Be loyal to your body by only intaking the best foods in adequate portions. Also exercise to tone your body and relax your mind. Continue to do all these things at your personal pace and don’t worry about what other women are doing. I promise if you will do this it will enable you to live the best life you can!

God’s Love,
CRay

See it and Be It: Everything Starts with a Vision!

2009-04-21T11:30:00.000-07:00

Good Day Ladies!

What a BEAUTIFUL Day, after the horrific storm that hit Houston this weekend! It was the GREAT FLOOD on Friday and Saturday… I promise I saw animals lining up on the highway to jump on Noah’s Ark!

I digress…

I am so glad God chose me… He is indeed wonderful and a much needed force in my life. Lately I have begun to feel things shifting around in my life… ALL because of Him! My outward appearance is only a small part of that… my heart WHOAH… how it has grown.

On this road to perfect the outer shell that people see, we tend to lose our inner selves. I want to use this post to speak to that woman deep inside of you that is desperately struggling to free herself.

LET HER GO!

Stop holding on to standards that man has set before you. God is the true judge and jury, everything else is a formality. Stop attempting to get (or keep) a man, or friends. If your mind is spiritually focused and your heart is pure, nothing (no one) can derail your train ride to GREATNESS.

I speak to this, because I have experienced it so much in life. I look in the mirror and think… I’m beautiful, intelligent, possess a BANGIN’ body, my personality is in tack, I’m ambitious, and I LOVE God… why am I alone?

God whispered so delicately in my ear… “You are not alone my darling, I am forever with you and I will supply your King when I am ready. You can seek all you want and settle if you wish, but if you want the REAL thing, you must seek me first!”

What a powerful word!

The conversation that God and I had on that night was so much bigger than me wanting companionship, it inspired me to be at PEACE with my self and stop seeking confirmation and adoration from others. Find the true peace within and God will work everything out in your favor!

Now moving on to…

CRay’s Tip of the Day…
Create a Vision Board! I know, I know… what is a vision board? A vision board is a physical collection of your aspirations and hopes.

Creating one is easy…
1. Purchase a poster board and any other craft supplies (glue…scissors…markers)
2. Grab some magazines... newspapers… catalogs
3. Brainstorm all of the things you want to have and accomplish in life. Think BIG!
4. Cut out and paste (draw) all of these aspirations on the poster board.
5. Place the poster in an area that you walk by everyday, for motivation to have these things!

DREAM BIG! God wants you to have the desires of your heart plus much… much… more!

In Peace and Struggle.
CRay

Stay In Balance!

2009-04-16T10:25:00.000-07:00

Good Morning Ladies!

Peace and Blessings on this MAGNIFICENT Day!

God is unbelievably good! The last week has been such a blessing for me in so many ways! I went to a revival last night that just “re-fueled” my spirit. God is truly AWESOME and it is far past time that we stop trying to get through this life alone and rely on his grace and mercy to aid us down the path of righteousness!

So many people look at me and wonder… how does she do it… the life of the party, blunt and (kindly) honest, handle single parenthood, stay physically and spiritually fit, help others and stay sane ALL at the same time!

I’ll tell you how…

CRay’s Tip of the Day…
PRIORITIZE and BALANCE Key Factors in Your Life! Obviously as a woman you want to make sure that your physical, mental and spiritual health is always in tact. Let us not for get about family, work and other daily life events that occupy your time.

It is vital that we understand how to multi-task and accomplish ALL of these things all while staying true to who God created us to be. So often we look to the world for acceptance, when the fact of the matter is… God is our only judge. Let’s take the strength that He has given us and live the best life EVER!

First you should write down what tasks need to be accomplished on a daily bases (errands, work, working out, taking care of the family, meditation, etc…). After you clearly know what needs to be taken care of, rank the items in order of importance (some things will have to wait) and multi-task as need be.

After this, say a silent prayer to God to direct your path in the most productive way possible and go on about your day accomplishing things as needed and have no regrets if you have to put something off… make sure you get back to it as soon as you get the time.

During ALL this… remain calm and always take some time for yourself (doing things that you like). Laugh often and have a BLAST in life… you only have one!

Your Sister in Balance.

CRay

Rock Hard Abs...

2009-04-07T08:18:00.000-07:00

by. Denise Austin

Is getting a flat stomach one of your fitness goals? If it is, I'm going to let you in on a little secret: You can work your ab muscles all day long and achieve great results — just by going about your daily life! By paying attention to your posture and pulling your abs in tightly, you'll be giving your abs a continuous workout for hours at a time.
Does it sound too good to be true? Well it isn't! You may think that sexy abs can only come from doing hundreds of crunches a day, but you'll achieve more noticeable results much more quickly simply by standing up straight and tucking everything in.

Give it a try right now! Sit or stand up super straight. It might help to imagine that there's a string attached to the crown of your head and it's pulling your whole body upward. Picture your spine getting straighter and longer. You'll soon notice that your hips automatically tuck under and your tummy squeezes in — quite the opposite of how your stomach protrudes when you're slumped over. Standing upright like this works your abs — and, if you can keep it up all day, just imagine how 16 hours of ab work will strengthen your core! Even better than that rock-hard stomach you'll achieve will be the way you look slimmer and more confident with that excellent posture. Go for it!

Calorie Cuttin'!

2009-04-07T08:03:00.000-07:00

Ladies!

It has been awhile since I’ve posted and for that I apologize! God has been doing a mighty work in my life in the last two weeks! I have indeed been consumed, but I have not forgotten about you.

I just want each of you to truly understand how real God is… He is with us through the up’s, down’s and in betweens of life. Only the Lord gives to us and only the Lord can take away. I want each of you to remember this… not only on your weight loss journey, but in life. Stop letting “man” dictate your peace of mind and happiness. The joy inside you should be with you always.

Enjoy each day as if it were your last and don’t forget to live!

CRay’s Tip of the Day…
Cut those Calories! So often when people are attempting to shed pounds they worry solely about getting enough exercise and begin to get defeated immediately. They think that they can consume what ever they would like as long as they workout. This is totally a myth!

Weight loss is definitely about exercise, but most importantly, it is about cutting calories and burning fat.

A pound of fat is 3,500 calories; you can either burn it or gain it. When you begin to cut the amount of calories that you intake each day and exercise to burn even more calories, that is when you begin to see weight loss. There is no “get skinny quick” way around this. There are a ton of “quick fixes” out there, but they are only temporary. In order to lose weight and keep it off you have to make healthier eating decisions and that begins with cutting out access calories.

Exercise is important to aid in burning more calories and to tone your body (building muscle). Depending on how much weight you are aiming to lose for starters, exercise should be 15% of importance to you and healthy nutrition should be 85%.

I challenge each of you (who would like to shed some pounds) to cut your daily caloric intake to 1,700 calories (this number may range based on your body mass index- 1,700 is an average for those who aren’t sure what theirs is). Healthy weight loss is 2 to 3 pounds a week… watch that fat burn away!

Be encouraged… you’ve already won your battle!

CONGRATS ASHONTI!!!!!!!!!!! One week into our program and she has lost 2 pounds! Keep it going lady!

In Peace and Struggle.
CRay

Coping with Criticism

2009-03-31T11:26:00.000-07:00

By Beth Sumrell Ehrensberger, R.D., M.P.H.

When you're trying to lose weight, it seems like everything you do—from what you eat to how you work out—is the subject of scrutiny. And, of course, everyone has an opinion—your mother, your partner and even the supermarket clerk scanning your groceries. Your best defense against those inquiring minds and their inevitable criticism? Apply a positive spin on any uninvited comments. Read on to find out how to keep your cool.

The Criticism: "How's this diet any different from all the others you've failed on before?"
The Comeback: Even if you have been on countless diets, you know you're truly committed to achieving your best self through a healthier lifestyle. So take a deep breath, then think of how you'll use that doubting detractor to motivate you. In some circumstances, extending an invitation to help you succeed can be a good way to turn a critic into a cheerleader.

The Criticism: "I've never heard of a diet that allows chocolate. It seems like a fad to me."
The Comeback: Often times, the person making a comment like this isn't looking to be critical—they're just curious, especially if you've been able to slim down. If you think you can reason with them, explain why a diet that's practical and filled with portion-controlled amounts of all foods is healthy. But if you have a challenger on your hands, simply say, "I know, isn't it wonderful? I've lost weight and I feel great!"

The Criticism: "You're no fun anymore—I liked it better when we could split dessert."
The Comeback: The ultimate goal is to spend time together and have fun, so think of some non-food related activities that you and your companion would enjoy. Strike out and try something you've never done before, like dance lessons or an art class.

Give Thanks!

2009-03-31T11:22:00.000-07:00

Ladies!

I do pray this post meets you in the midst of a delicately peaceful day!

I do apologize for my hiatus! God has truly kept me busy the last couple of weeks! I have “revived” W.H.E.W and let me tell you… our bible study on Friday night was AMAZING! We read about the Proverbs 31st woman, and God was indeed present in that place!

It is so important for us to get in tune with our spiritual selves. I know we spend a lot of time focused on the outside, but in order to have consistent outward strength, one must have a solid spiritual foundation!

God has blessed me so in the last couple of weeks. I could go on an on, but I won’t.

CRay’s Tip of the Day…
Give Thanks! We are all on the same journey to attain mental and physical euphoria, but it is important that we are grateful during that journey. Grateful to whom? I’m glad you asked… first and foremost God. It is with Him that you have gained enough strength to begin and endure the journey (regardless of what phase of it you are in). Second, a big thanks to anyone who has helped you on the way. Whether it was healthy eating and work out tips or a bit of encouragement when you needed it, it is important to show your support team how much you appreciate them.

Don’t take for granted a second of this journey of enlightenment. Each step you take propels you further into your destiny. You should spend each moment you can thanking all the factors that are making your descent easier!

I challenge each of you to take a moment and send a thank you note (email) to all of those that have aided you in some way along your journey. They will appreciate it greatly and it will lighten your heart!

In Peace and Struggle.
CRay

What is Making You Fat?

2009-03-25T08:50:00.001-07:00

The bulk of the American population is overweight or obese—at last count, more than 66 percent of us fall into this category. And although a good majority of them are trying to peel off those extra pounds, many are making mistakes that can not only stall their weight-loss efforts, but can actually lead to weight gain. If you're trying to slim down, be sure you avoid these common traps:

You blame your weight problem on your love of food.
The fix: Emotions, such as stress, boredom, grief and even happiness, are often the cause of overeating. So if you want to lose weight, you not only have to pay attention to portions and calories, you also have to examine the major voids in your life—whether it's an unfulfilling job or a troubled relationship—that drive you to overeat.

You steer clear of fats.
The fix: Low-fat diets were all the rage years back, but we now know that small amounts of the right kinds of fat are actually good for your health and your weight-loss efforts. Unsaturated fats, such as those found in nuts and olive and canola oil, have been shown to lower cholesterol, help you feel satisfied, and may prevent overeating.

You avoid exercise because you don’t want to bulk up.
The fix: When you start to work out or increase your activity, the body tends to hold onto water, which can make it seem like you've gained a few pounds. But this water weight actually helps fuel your metabolism and allows your muscles to function properly. The erratic fluctuations in weight can be frustrating, so avoid the scale for at least the first month of a weight-loss plan.

You stop snacking.
The fix: Many people confuse "snack" with "treat." A treat is a small splurge that helps you avoid feelings of deprivation, whereas a snack is a nutritious bite that keeps your hunger in check between meals. Ideally, snacks should be about 200 calories and offer a mix of lean protein and good carbs as well as a little healthy fat. Start with a snack a day (two if you're very active) to see if that helps manage your appetite.

The was in Bob Green's Newsletter. Great food for thought!

God's Love,
CRay

Amazing Quick Lunch Suggestions...

2009-03-18T10:27:00.000-07:00

Eat Right!
Discover Quick Lunch Ideas
By. Denise Austin

When you're on the go during the day, you can still have a healthy lunch! Here are some quick (and tasty!) options for brown bag and store-bought lunches. And if you don't have time to make a complete lunch at home, bring some of the ingredients with you and purchase the rest during the day. It's simple!

Here are five lunches to bring from home, and five to buy, if you're on the go:

Bring:

Leftover soup, hummus, and cut-up veggies
Cooked chicken breast on whole-grain bread, and low-fat cottage cheese
Hard-boiled eggs, and berries or other fruit
Peanut butter and jelly on whole-grain bread, cheese slices, and grapes
Lean turkey wrap, a few tortilla chips, and salsa

Buy:

Side salad with balsamic dressing and soy chips
Miso or vegetable soup and a whole fruit
Grilled chicken salad and a 100-calorie snack pack
Small tuna salad on greens or spinach, and fruit-flavored yogurt
Sashimi or sushi and fruit salad
Keep this lunch list nearby so you always have some healthful, on-the-fly ideas!

I just had to share these lunch ideas with each of you.

Be Blessed.
CRay

Wellness for ALL!

2009-03-16T13:01:00.000-07:00

Ladies!

Greetings! May this day be filled with God’s Love and Prosperity!

I must say… life is getting back to normal for me. I dropped the initial pounds I gained during my fast and I feel great! I am beginning to eat regularly again (I needed to take a break from the meal plan after 6 months). I am going to jump back on it in a couple of weeks. As for now, I am just eating the proper foods and working out.

I feel good in my clothes and I can feel my body reaping the rewards of my goodness to it! God is MARVELOUS!

How is everyone coming along in their process to shed the pounds? I would like to hear from you… comment to this post, or email me directly at awhewthing@yahoo.com.

I spent the weekend working and hanging out with my son. While doing this, I came to the realization, that I have been spending too much time simply worried about me. Life is all about balance ladies! Make sure that you are still dedicating time to your family, but most importantly, you are not neglecting yourself.

The wellness journey that you are on includes the ENTIRE family. You shouldn’t be the only one working out and eating right. Encourage the rest of you family to do the same. You can do this by creating fun (healthy) dishes that the whole family will enjoy. If they have and issue with eating healthy, don’t enlighten them on the ingredients, until after they have enjoyed the meal. You can also plan a fun outing that will get each family member moving! Bowling, laser tag, camping, or simply a day at the park will do.

Let’s not for get the importance of being spiritually grounded… take the whole family to church (get the children involved in activities that compliment their developmental stage). Aid your family in understanding the purpose of prayer and the ideal that there is a being greater than us all.

For those reading this post that are not Christians... get your family in touch with your particular spiritual belief. It is not my task to persuade non-Christians on my beliefs; I am here to encourage each of you to get spiritually grounded. Our lives here on earth are short and it is extremely important that we spend our days here, being the best humans possible, and this goal can and will not be achieved if we don’t recognize our Creator.

I don’t have any particular “tip of the day”, but what I will say, is … START LIVING TODAY!

We are not promised tomorrow, so it would be a HUGE shame to waste today!

In Peace and Struggle.
CRay

Step away from the Scale!

2009-03-10T07:38:00.001-07:00

Good Morning Ladies!!!!!!!!

I do pray that all of you are having a MARVELOUS day!

Once again I would like to congratulate JP on reaching her goal weight. This dear little Lady Bug has lost a total of 34 pounds since last year! This is truly AWESOME. Her next plan of action is to get toned up! Get it Girl!

As for little ‘ole me, I have plateau”ed” at 140. I am just getting off of my cycle and I did get off of the meal plan slightly. I put on a bit of muscle as well. Nevertheless, I am sticking to my “guns” and I am going to shed the last 10 pounds. I can do this…

I have recently learned the importance of loving where you are while consistently seeking to do better. I am in love with my 140 size 7 body. It is awesome! Would I like to be 130 and a size 5? Sure, but I am basking in the moment and adoring who I am. I am taking my life one day at a time and positive results are going to be inevitable.

I completely know my problem. I am a snacker and I love sweets. I will get anything sweet and munch on it. I attempt to have healthy (sweet) snacks, like yogurt covered pretzels, rice cakes or trail mix. The issue is I go overboard, eating 3 or 4 servings at one setting. I have also noticed that I do not get as full as I use to. I think my body is still in fast mode attempting to devour everything before I can’t eat again (I am cutting my eating off at 8pm nowadays).

This is all a learning process for me, but I am staying encourage because I know that God is about to do a mighty work in my life!

CRay’s Tip of the Day…
Get off of the Scale! During your weight loss journey, stop relying on the scale for validation (believe me, I am taking my own advice). During the weight loss process (especially if you are lifting weights) while you are indeed burning fat, you are also building muscle. It is a complete lie that muscle weighs more than fat! A pound of muscle is a pound of muscle and a pound of fat is a pound of fat. The different is mass. Muscle takes up less mass than fat. The two are equivalent to jam and jelly!

I challenge each of you to get your “dream” pair of jeans (in your dream size) and try them on once every other week. You will notice the difference (normally it is in inches) and it makes much more sense then relying on a silly old number!

In Peace and Struggle.
CRay

JP's Panty Vigil!

2009-03-09T09:56:00.000-07:00

My dear JP sent me this to be posted... check it out!

I'm having a vigil....that's right..a PANTY vigil...Goodbye big girl draws (drawers)..Hasta Luego...juicy booty briefs...hello old friend...Sisqo..is that u?? I missed my 'thong-th-thong...thong..thongs and teeny-weeny bikini's. Today...as I did laundry...I came to grips..that the big girl panties had to go...yes they are comfortable..Yes..they are a little bit baggy...but IT'S TIME TO SAY GOODBYE.

I have a little confession...I ought to have stock in Victoria's Secret...back in my skinny days...ALL I bought was Vickie's...matching EVERYTHING..and goo-gabs of it. Then...as time progressed....all of the smalls were placed in an oversized bag...to be stashed in the back of my closet..as I would probably never see these again...
The same thing happened with the mediums....Hello old friend....the mediums are back..we had a party today..Yay!!! If I get to crack open the 'small' bag....somebody slap me...BEFORE my ego goes through the roof!!! I'M SORRY..DID U SAY SOMETHING!?

~JP~

This is JP in March of '08 (on the right)

Here is JP this March '09 (in the yellow shirt)- 34 pounds lighter!

God is AWESOME!

Please feel free to share your good news with us as well!

CRay

Are you Well?

2009-03-05T07:38:00.000-08:00

Ladies!

I do hope that this message reaches each of you in the midst of a blessed day!

This week has been AMAZING so far for me! I must admit, I am getting back into the groove of eating regularly and working out vigorously. I haven’t weighed myself in nearly a week! That is amazing for me… I weigh myself at least once a day. I am starting to focus more on my wellness and less on a number on the scale.

I have begun to educate myself more on healthy nutrition. With this, I came upon an AWESOME site, www.calorieking.com this site allows you to know the calorie content in all foods! You just type in the name of the food in the search box, and BAM, there it is! I have tried not to become a meticulous calorie counter, but this site does help.

I have also started to keep a food, workout and thought journal. It has really aided me in attaining my fitness and wellness goals. When I write down a goal or expectation of myself, I am more likely to achieve it. Truly amazing! I hold myself more accountable for eating better, drinking more water and getting more sleep (at least 9 hours). This last week has really helped because I am beginning to achieve all of the things that I have sought so hard to accomplish.

I am worried less about my future, I am making the most of RIGHT NOW!

Are you?

Glory Be to GOD! Hallelujah!

CRay’s Tip of the Day…
Focus on your OVERALL Wellness! I have noticed recently that I spend so much time worried bout weight; I had lost focus on my overall wellness. Wellness is the act of being healthy in body and mind, which ultimately prevents illness and aids in achieving a more fulfilling and joyful life!

Wellness includes everything from eating right, to taking your vitamins, to meditating, to exercising to drinking more water to being kind to people to giving of your time and so on.

What I want each of you to understand, is this journey is not only about looking good, it is about enjoying your life right were you are and living every day to the fullest while ensuring you are in the best health possible in mind, body and spirit!

Be well ya’ll!

In Peace and Struggle.
CRay

Get your Zen On!

2009-03-03T15:22:00.000-08:00

Before I head out to Yoga this evening, I just want to let each of you know how important it is to get your ZEN on!

Each of us must take time and honor ourselves with relaxation and focus. Yoga is the perfect way to do this. Yoga accomplishes many things at once. First and foremost it enables you to relax your mind and secondly if enables you to strengthen your body! Yoga is perfect after a long day at the office, or with the kiddos. Take an hour to rejuvenate your mind, body and soul.

Contrary to popular belief, all yoga instructors do not carry the religion part into the practice. I am a devout Christian and I enjoy the class just as much as a Buddhist would. Yoga is simply based on techniques that aid in synching the mind and body. We all could benefit from this.

I challenge each of you to try this relaxation technique. Your body (and soul) will thank you!

In Peace and Struggle.
CRay

Don't Give Up!

2009-03-02T15:02:00.000-08:00

Ladies!

I hope this day meets you in the midst of peace, bliss and tranquility!

Before I start, I would like to congratulate JP on her weight loss. She is sitting at a comfortable 134 (10 pound loss since September) and in the wonderful size of 6! Get it girl!

I do apologize for not posting in a week. Last week was the final week of my fast! God is good. The fast definitely got me grounded spiritually. I must admit, I did get a tad relaxed physically. My workouts were not as intense (I was fatigued from not eating all day) and after 6pm I consumed double the amount of calories that I would have in a typical day. I am saying all this to say… I have gained 5 pounds. Yes ladies… I am the one in need of encouragement!

I have begun the meal plan again along with a journal of my exercise, food intake and random thoughts. I know that the weight will again fly off, it’s just a tad discouraging right now. As most of you know, I weigh myself everyday. It’s sad but true! I have committed to only weighing myself once this week (Saturday). Hopefully I can shed at least a couple of pounds by then. I have also started back with my yoga classes (which went straight out of the window when my fast began, because the classes were during my “feeding” time). These old but new peps in my step should lead me back down the path of weight loss.

I know most of you are thinking… “it’s only 5 pounds, get over it”. I will not! First it’s “just” 5 pounds, next thing you know its 25… I can’t and won’t risk it! Not to mention, I need my body in tip top shape to compete this summer!

CRay’s Tip of the Day…
Never Give Up! I know (please believe me) that it is hard at times to stay consistent with eating right and working out. Know that the only important factors in that are consistency and never giving up. As the song states “we fall down, but we get up”, Donnie McKlurkin could not have stated it better.

Life will knock us down some times, but it is important that we get back up and truly strive for the greatness that He has predestined in our lives. So what your eating has been horrible for two weeks… today is a new day! Haven’t worked out in a month? Today is a new day. It is never too late to start over and get it right.

Make a commitment today to accomplish your goals and hold yourself to it on a daily basis. Instead of worrying everyday about those twenty pounds that you want to lose, make a list of daily steps that will aid you in losing those pounds and hold yourself accountable to those individual steps… did you drink those 8 glasses of water you promised yourself, did you take that kickboxing class that you promised yourself, did you resist the beef and settle for grilled fish instead? That is were it starts… change your mindset and you can and will accomplish your goals!

In Peace and Struggle.
CRay

Movin' with the Kiddos!

2009-02-23T11:55:00.000-08:00

Ladies!

Greetings to you on this WONDROUS day!

I must admit that I had a GREAT weekend with my dear son and adopted son (Caleb’s Friend). I am so excited that I had a chance to spend some QT with them this weekend (time is always spent, I am just normally juggling work). This weekend was FANTABULOUS!!!!

My dear fast… this is the last week of my fast, and I must admit, I am a tad bit excited that I will be eating more on the regular. I have been eating CRAZY after 6pm. My weight has plateau (ed), which is good, because at least I haven’t gained anything. I am still eating healthy; I just tend to binge due to hunger in the evenings on a few “snack” foods. Today is a new day and I am ensuring that I am staying on the right path. I am still working out; I have just been more laxed because of hunger (my fasting from 6a-6p).

God is AMAZING I have been on my fast for 22 days and I feel GREAT!

God is continuously helping me along the way, and I am so ELATED that He chose me and cleared up my schedule and mind so I could here him clearly. I am still a work in progress, but life is BEAUTIFUL (he is always blessing me).

How are all of you doing? I have talked to a few of you and you have spoken of having a tad bit of difficulty on your journey. Please now that we are behind you 100%!

CRay’s Tip of the Day!
Get the Kiddies into the Workout! Most of us are moms and we know how hard it is to balance children amongst everything else going on in our busy lives. Please know that it is truly possible to get the kiddos in the groove of working out and aiding you in your work out.

It depends on the age of the child, but there are fun activities that you can do with your children.

*Parks (Open Space)- run around with them (initiate a game of tag)
*Sit Ups- have your little one sit on your feet and do sit ups
*Jumping Jacks- toddlers love this
*Stairs- this will give children (over the age of 4) permission to run up and down the stairs with you
*Wall Sits- place your back flat against the wall and bend your knees (have your little one sit on your lap for the duration of this- 3 sets/ 30 seconds)
*Lunges- kids love this
*Jumping on the Bed- initiate a pillow fight with your little one and be a kid again… they will love this “special” time the get to jump on the bed!

These are simple activities that you can do with your little one, so leave the excuses at the door and GET TO MOVING!

In Peace and Struggle.
CRay

Behold the Badder!

2009-02-23T11:52:00.000-08:00

Breaking Bad Bladder Habits
Did you know that you might be teaching your bladder some bad habits? Habits that can gradually result in incontinence or frequent bathroom breaks? For example, if you routinely urinate before your bladder is full, it learns to signal the need to go when less volume is present. That can set up a vicious cycle. You respond to the new urges and teach your bladder to cry "run" when less and less urine is present.

Bladder training is a program of urinating on schedule. It is a mainstay of treatment for urinary frequency and urge incontinence in both women and men, alone or in conjunction with medications or other techniques. It’s something you can try on your own or with the guidance and support of a health professional.

Luckily, old bladders can learn new tricks. With bladder retraining, you gradually increase the amount of urine you can comfortably hold. Because bladder training is low cost and low risk, your healthcare clinician may encourage you to try it first, even before specific diagnostic tests are performed.
Bladder Training
Here’s a step-by-step bladder-training technique:
Keep track. For a day or two, keep track of the times you urinate or leak urine during the day.

Calculate. On average, how many hours do you wait between urinations during the day?

Choose an interval. Based on your typical interval between urinations, select a starting interval for training that is 15 minutes longer. If your typical interval is 1 hour, make your starting interval 1 hour and 15 minutes.

Hold back. When you start training, empty your bladder first thing in the morning and not again until the interval you’ve set. If the time arrives before you feel the urge, go anyway. If the urge hits first, remind yourself that your bladder isn’t really full, and use whatever techniques you can to delay going. Try the pelvic floor exercises sometimes called Kegels (see Pelvic Floor Exercises), or simply try to wait another 5 minutes before walking slowly to the bathroom.

Increase your interval. Once you are comfortable with your set interval, increase it by 15 minutes. Over several weeks or months, you may find you are able to wait 3 hours and that you experience far fewer feelings of urgency or episodes of urge incontinence.
Fluid Management
Do you have a drinking problem? Not just alcohol, but water, soda, coffee, tea, or juice? For some people, eliminating excess fluid intake is all it takes to bring incontinence under control. Or you can use the following fluid-management technique along with your bladder-training program or other treatments.

Review your bladder diary (see Keeping a Bladder Diary) to see how much fluid you’re drinking each day. Once your physician reviews this information, he or she may suggest changes in the amount of fluid you consume. If your urine output is much higher than 40 ounces, you may be drinking too much fluid. This isn’t necessarily unhealthy, but it forces your bladder to handle more urine and may invite or aggravate incontinence. Cutting back may be helpful.

On the other hand, if your output is much lower than 30–40 ounces, it can increase your risk for urinary tract infection and, in some people, create a frequent urge to urinate because the concentrated urine irritates the bladder lining. Unless you engage in strenuous exercise or have a medical condition (such as a propensity toward forming kidney stones) that requires more fluid consumption, you can try these guidelines to improve your symptoms:
Aim for no more than 6–8 cups of fluid (from all sources) each day (see How Much Should You Drink?).

Don’t drink more than 8 ounces at a time.
Don’t guzzle. The faster your bladder fills, the more likely you are to feel urgency.
Minimize caffeinated and carbonated drinks.
Decrease or eliminate alcohol consumption.
If you are thirsty because it is hot or you have exercised, don’t hesitate to drink water.

This was an AWESOME artical I read on www.WomensHealth.com and I thought I would share it. This is truly a serious subject. I had the worst bladder infect three weeks ago and as women we take things like this too lightly.

In Peace and Struggle.
CRay

Listen to your Body!

2009-02-19T11:02:00.000-08:00

LADIES!

I do hope this day meets you in the midst of bliss and prosperity!

I am so ELATED that Summer has began posting… if any of you are interested in doing the same, please contact me and I will get it set up for you!

I went to church yesterday and it was AMAZING… God is so good. All we have to do is be obedient… that is all He asks of us. It is then and only then that we get the true desires of our hearts. This weight loss journey is so much more than just a physical thing… it is equally mental, emotional and spiritual. We should be consistently on the path of exploration which eventually leads to growth!

As for my fast… it is going pretty swell! I must admit, at 6pm IT GOES DOWN! I made the best chicken spaghetti yesterday with (small portion) garlic bread. Such a small sweet treat! I wasn’t mad at my self because the meal was about 700 calories and I had only took in 360 (two shakes) earlier in the day, that put me at 1060 on a goal intake of 1600, plus I worked out yesterday! I am so excited that I am finally figuring this out… my mind is clear and alert and I am ready for the possibilities!

COMMENT…COMMENT… we would love to hear from you!

CRay’s Tip of the Day…
Listen to your Body! Just because you see ice cream, that doesn’t mean you need to eat it, just because the pizza smells delicious, that doesn’t mean you need to cram it in your mouth. It is time that we become conscious of what our bodies need and what our mind want. It is clearly a difference. Make the right choice!

If you get a sweet tooth, don’t go near that cake! Try munching on some fresh strawberries, pineapple or grapes! Rice cakes do the trick for me! Craving beef? Substitute mushrooms… I know it sounds weird, but they do the trick… ask any vegan!

Begin to program your mind to make healthy choices. At the end of the day, you will notice that craving you have can be cured in a smart and healthy way!

Let’s Get It Ladies!

In Peace and Struggle.
CRay

A Response... to Summer

2009-02-19T10:41:00.000-08:00

WELCOME MY DEAR!

I am so glad that you FINALLY decided to contribute and I think the addition of beauty tips would be AWESOME!

I will say this... weight loss is all about burning more calories than you intake. The meal plan I posted has worked wonders for me (and others) in doing that. Though you may not want to go about it the same way as the meal plan, please burn more than you stuff into your mouth. Your body will thank you.

Don't be discouraged. This is a journey of growth for us all. If you fall down... pick yourself up. Get focused... just because you are boycotting fast foods/sodas/and other yummy things, you are still getting all those calories from somewhere.

My advice, monitor your caloric intake and do at least an hour of cardio three to five times a week. Keep your calories under 1800 a day (in the meanwhile, figure out your body mass index (bmi- Google it)) give it a week, and I guarantee you will lose about three pounds.

I added this in an earlier post, but I will state it again… a pound of fat is equivalent to 3,500 calories; you can either burn it or gain it! Cutting your caloric intake in half and burning the rest is a true recipe for success! An important part of it is also knowing your AT (anaerobic threshold), that number is the amount of beats per minute your heart is at when you are burning the highest amount of fat (not simply working on endurance). The only way to know this true number is to get and assessment with a trainer and purchase a heart rate monitor. This is a small investment for infinite results!

I am super excited that you have joined the blog!

God’s Love,
CRay

Its Not Vanity, Its Womanity

2009-02-18T12:32:00.000-08:00

Hello all...

This being my inaugural post, I thought it fitting that I present to you a new word, fresh off the pages of SUMMER G's VOCABUPEDIA....

Womanity: wo-man-uh-tee, (n): the quality of being a self-accepting, self-motivated, yet selfless woman

That is to say that as we go into 2009 embracing our WOMANITY, let us be mindful not only of our own strengths and successes, but of how infinite our potential is so that we don't become complacent, and also, to remember to think of others as ourselves... always encouraging, believing in, listening to and praying for one another.

C Ray has been a great example of this through her initiation of this blog. Even when I step away and go days/weeks without reading, I know that when I do return, there will be something inspirational for my spirit, whether it be her own testimonials, affirmations to her readers, or her simple "Step Away From the Buffet Line!" warnings. lol. Thank you, C, for letting the Lord use you to be a great blessing to my waistline. My blood pressure salutes you.

*****Summer G bows humbly to C Ray, steps away from the podium and then steps up onto her soapbox with the March 2009 issue of ELLE in her hands*******

Enough of the mush, WHO'S SEEN NEXT MONTH'S ELLE???

I'm asking because in my (renewed) quest for improved womanity (wellness for mind, body and soul), I also realize the importance preserving my sexy. I love to read mags and try the latest trends in skin products, makeup application and clothes. As a youngbuck, I was always the tom-boy of the crew, more concerned with comfort than glam. Not a lot has changed, except that I've actually discovered the joys of feminity and how many wonderful choices we have for reinventing ourselves and our images on whim! AND I've uncovered how to embrace it all while staying true to my own style quotient and individuality.

Plus, there are so many great new products on the market that its near impossible to know WHAT the newest technology is in mascara (tubing?) or the best type foundations for oily skin (mineral). So that being said....

**DRUMROLL**

Since C Ray is so notable for her "tips o' the day", I'm going to be posting my own "At the Bew-tee Counter" tips, where I'll feature beauty tips, products and spotlight trends. We all know that beauty begins from inside, but it sho' dont hurt to show it off on the outside! Can I get an AMEN?!

Look out for the posts and feel free to turn me own to interesting topics or products! Today, I'm actually on a quest for a REALLY great moisturizer or facial creme. I saw a few lines on TV yesterday on the M & J Show and I need to do some research.

As for my own weightloss progress.

Since February 6th, I have worked out 10 times, which includes M-W-F 5:45am Cycle Class and 20 minutes of resistance and/or a 5:30pm Step Class with Abs. My overall goal is toning and slimming down to a size svelte 8 (I'm a thick 10), so I've been really focused on cardio and low weight training. Lots of lower body (tryin to tone up my ass). My meal plan isnt trash (still boycotting fast food) but I endulge now and then... and I eat those "Oatmeal-to-Go" cereal bars with OJ before Cycle Class (which I just learned is a bad idea). Never the less, I've been going HARD in the gym with interval training, yet I weighed myself a couple days ago and it said 190.4. WTF? My normal weight is 184, so HOW did I gain 6 pounds? No soda or excessive sugars! No fried food! HUH?

I almost felt a lil discouraged except I am noticing my tummy is flatter... soft, but flat. My thighs feel rock hard and my ass is lifting...PTL... (Praise The Lord)... so I suppose its just muscle that I'm adding. Ho hmmmm.... At any rate, I decided to divulge the update so I can be accountable to the group about whats going on, and hopefully find encouragement in the confession to perservere on...

Hope yall's workouts and meal plans are going well!!!

Won't Surrender To The Chicken Tender,

SG

Spot Reduction... Such a Myth!

2009-02-17T14:58:00.000-08:00

I had to share this article with each of you. Please understand there is no way to spot reduce. Weight loss is a "total body" experience!

~CRay

By Michael Scholtz, M.A., Best Life fitness expert

So many people start hitting the gym with one fitness goal in mind: To slim down a particular body part. By working a specific area extra hard, they hope to zap the jiggle on the belly, butt, or arms. But unfortunately, the idea of eliminating body fat from a certain area, often called spot reduction, is impossible. It's perhaps one of the most persistent myths in the field of health and fitness, but the truth is that there is no way to "zone in" your weight loss on one area or tighten the skin by exercising a particular body part.

From a physiological standpoint, when you work a particular body part you "tone" that area. Toning is basically improving the ability of a muscle to hold its shape. It can give muscles a nice tight, taut look, but only if you're also losing body fat at the same time. If you don't lose the fat that sits on top of the muscle, you'll never see that muscular definition.

Of course, to lose body fat you have to consume fewer calories than you expend—and exercise is an important factor in this equation. But there's no way to control where the body will lose fat from first—in fact, you lose it from all over the body at different rates. Some body parts lose fat faster, and this is largely determined by gender and genetics. For example, many women gain in the hips and thighs first and typically lose from those areas last.

But there are big-time benefits to building muscle even if you can't see the results right away. The more muscle you have, the more calories you'll burn—even when you're just vegging out. That's because it takes more energy for the body to maintain muscle tissue than it does fat. Plus, strength training reduces your risk for osteoporosis and helps improve your functional fitness, or your ability to do the lifting, twisting and balancing required for everyday activities.

The keys to losing fat and revealing those toned, strong muscles are to eat a healthy, balanced diet and to follow a fitness plan that includes both cardio (to burn calories) and strength training (to tone muscles and keep your metabolism humming). Stick with your diet, aerobic and resistance training, and those problem spots will be a distant memory.

Get Crunchin'!

2009-02-17T09:05:00.000-08:00

Ladies!

I hope this day meets you in the midst of peace and tranquility!

I do apologize for not posting yesterday! I was so busy; I had very little time left for anything else. I want each of you to know how good God is. This morning when I woke up, I was thinking to myself, “Is the blog really working? I haven’t gotten any feedback, are women really reading it? Maybe I should just stop, it is not for me to inspire!”. The devil is indeed a lie! I have never in life needed validation, but I have put so much hard work into this site, I just wanted to be sure that is was reaching the masses.

When I logged into to my email this morning, God gave me my answer. The answer was channeled through Kryssy (thanks lady!). You see Kryssy has always been an avid reader of my personal blogs, but I had no idea that she was reading this one. I have sent the link out to tons of women I know and the one person that I didn’t “officially” introduce the site to commented and has gotten motivation to continue her wellness journey. I do believe in my heart that there are others out there that are reading (I have a hit counter), most just don’t comment. I respect that. As long as you get what God gives me to give you that is all that matters.

I had to share that tidbit, ‘cause it was heavy on my heart!

Back to my fast… I must admit, I was doing pretty well, but I broke down on Valentines Day. I had taken Caleb to a party (pizza party to be exact) and around 3:45pm they served the food, I was trying and trying, but I couldn’t take it any more! I ended up eating a salad and millions of tiny slices of cheese pizza. It was like I was in a trance! I even ate a big helping of apple cobbler and birthday cake. I felt so guilty about it! I prayed for forgiveness (I had broken my promise to God) and ask for strength to start over and do it right the next day!

I have been on the right track since. I must admit, I do tend to get weak around 3pm. Mind over matter… mind over matter!

CRay’s Tip of the Day…
GET TO CRUNCHIN'! As women we are so hard on our bodies. One particular area… our STOMACH! If you all are like me and have had a child, you know that it definitely takes a lot of hard work to get those ab muscles back in the swing of things. There are other’s that haven’t had children, but still struggle with their mid section. There is hope for all of us!

The best way to burn fat (total body) would be to do cardio (anything that gets the heart rate up), what this will do is burn the fat that is between your skin and the ab muscles (believe me they are there!). While you are burning that top layer of fat, you can begin to tone the muscle underneath. A good way to do this is with crunches. Please note that crunches alone will not get rid of the fat, it will only tone the muscle, so you must incorporate cardio into your routine as well. So many of us know about crunches and have an idea of how to execute them, we just may not be doing it correctly.

Here is an excellent tip from Denise Austin on how to correctly do crunches…

Are You Feeling the Crunch?
Stomach crunches are a great way to tone that common problem area — the lower-stomach pooch. But if you aren't doing them correctly, you won't get the rock-hard results you want! Here's how to do them the right way: Lie on your back with your knees bent and your feet flat on the floor. If you are a beginner, or have neck problems, you can place a pillow under your head and neck. Press your lower back firmly to the floor; there should be no arch at all during the entire movement.
Rest your head in your hands, keeping your neck and shoulders relaxed. Tighten your abdominals to slowly lift your shoulders off the floor about six inches. Exhale as you crunch up. Remember to squeeze your abs to do the lift. Don't rock in an effort to gain momentum or try to pull your head up with your arms. It helps to keep your elbows back and your chin up, as if you were holding an apple under it.
Slowly relax your stomach muscles to lower your shoulders back to the floor. Don't rush it. Focus on your form as you move through the crunch from start to finish. Do two sets of eight to 12 crunches each. Fabulous!

In Peace and Struggle.
CRay

Take Your Vitamins!

2009-02-13T07:11:00.001-08:00

Ladies!

I do pray that this day greets you with peace and joy!

I am truly motivated and inspired after viewing the NAACP Awards last night. That ceremony was proof that America is inching closer and closer to equality for all people. There were so many beautiful brown people represented for their role in aiding to make this world a better place for all! Jennifer Hudson, Wil. I. am and Beyonce’ had AMAZING performances. Tyler Perry and Halle Berry hosted. Muhammad Ali, Al Gore and Dr. Maatias (of Kenya) were honored. It was truly an event to see.

As for my fast… it is going GREAT! I had the juiciest grapefruit last night! It was so delicious. I have some beautiful strawberries waiting on me when I get home. I am continuing to gain clarity and hear God’s voice even clearer. He is truly AMAZING!

This journey for me is amazing! There are so many things that I used to do, that I don’t anymore. My priorities have completely shifted. I am so prepared to put my faith into action!

I want each of you to know that this challenge is not solely about losing weight. It is about the transformation of your mind. You see, we can do ANYTHING that we set out to do. It is so important to check all excuses at the door and pursue the life that God has promised you! This journey is not about a man, job or your family. It is about you! Once you settle in to who you are destined to be, that man, job and family will be taken care of. Please be encouraged and understand that this is a journey, not a destination!

An old African Proverb states, “If you want to go quickly, go alone. If you want to go far, go together”. Ladies we will go far! We are in this together!

CRay’s Tip of the Day…
Take Your Vitamins! Believe me, this is not an attempt to emulate your mother (or mine), but it is very important that you take a daily vitamin. There are so many nutrients that our bodies need, that are not found in the foods that we eat. It is so important to supplement, especially when you start your work out program. You will gain so much more energy and endurance.

Your body will thank you!

In Peace and Struggle.
CRay

Get Some Sleep!

2009-02-12T10:31:00.000-08:00

Ladies!

I do pray all of you are in the midst of an AWESOME day! I must admit… I am feeling the best I have felt all week; I am just a tad tired. I will definitely get through this day, and head home to get some much needed rest!

My fast… my fast… it is going pretty well. Still no food from 6am-6pm and only water, no juice or alcohol! This is seeming very easy (abstaining from alcohol) but I haven’t been in a position where I have been around it. I am not embarrassed or afraid to admit that I tend to be a “binge drinker”, I would rarely take a drink during the week, but on the weekend, I would make up for it. I would always consume twice as many drinks as those out hanging with me. This was indeed sad. I am so glad that God has delivered me from that way of thinking and drinking! I can do all things through Christ!

My mind is clear and I am alert and ready to continue this journey of transformation from the inside out. God is working on my body, spirit, mind and soul simultaneously and I am reaping the benefits of my obedience. All we have to do is be obedient and God will give us all of the desires of our hearts. That’s it. This all ties in to healthy living. We must first have a healthy mind (God centered) and then we can think clearer. We then should put that clear thinking into action, sculpting our bodies and eating healthy. With those simply ingredients, we can attain the body, mind and spirit he predestined for us!

CRay’s Tip of the Day…
GET SOME SLEEP! I definitely have to listen to my own advice today! Ladies, it is extremely important to get at least eight hours of sleep nightly (if you can squeeze in 10 that would be even better). Getting the correct amount of sleep is extremely good for the body, because it aids you in resting that mind and body that you have used all day. Our body’s have this rest time so that we may recuperate and better operate on the following day.

Our body’s need plenty of rest so that we can operate at 100% capacity. Our body’s are like a cell phone. We are “fully charged” at the beginning of the day, by mid-day we’re down to two bars or a “half of battery” and by the end of the day we are on “low battery” and can’t talk too long because the phone may turn off automatically. We are so busy we forget to put the phone on the charger at night, so when we wake up for work, we charge it up while we get dressed. This gave us a little charge but we’re still “low”. Our phone completely “conks” out during the middle of our day. Hopefully we learn from this and charge it all night the following day, so that we can be fully charged up!.

It makes a difference!

In Peace and Struggle.
CRay

Dealing with Weight Loss Jealousy

2009-02-11T10:41:00.000-08:00

I originally received this Newsletter from Bob Green's site www.thebestlife.com and then NaKesia forwarded it to me. This is a real issue and I am so glad it has been addressed! Enjoy!

~CRay~

By Liz Plosser

We’re into the second month of 2009 and you’re undoubtedly surrounded by folks—at work, the gym, even at home—who put losing weight and getting healthy at the top of their resolution lists (maybe you did, too). And perhaps you’re experiencing some tinges of jealousy as the scale seems to creep slowly for you while a spouse, sibling or friend cruises toward her goal weight. "We all have different genes, different metabolisms and different body types, so we'll have variation with the ease or difficulty we experience losing weight," says Aldo Pucci, M.D., a psychiatrist at Rational Living Therapy in Weirton, West Virginia, and President of the National Association of Cognitive-Behavioral Therapists. Still, it's hard not to turn green with envy when your best friend tells you how many pounds she's lost—a lot, naturally—since the last time you spoke. Try these tips to keep your jealousy in check.

Be happy for your friend. Pretending you don't care won't erase your resentment. Start by acknowledging how you're feeling—a little envious. Then try to let it go or move past it by drumming up something positive to say to your friend, even a simple, "that's great!"

Change the subject. The next time your pal launches into the euphoric details of her latest weigh-in, simply congratulate her on her success and then bring up another topic. Have a few at the ready, such as some new office gossip or the latest crazy plot twist on your favorite TV show.

Use her as an example. While genetics (body mass, resting metabolism, etc.) and body chemistry (hormone levels) play a big role in the number on the scale, behavior is also important. Look at your friend's diet and exercise plan and see if there's anything you can learn from her. Does she have a proven strategy for ignoring the siren song of the vending machine every afternoon? Has she found an awesome new gym class that makes her more motivated to work out?

Forget about fairness. "How easy it is for someone else is irrelevant," Pucci explains. In fact, dwelling on their success can thwart your own. "When you focus on other people, you may find your resolve weakening because you feel it's unfair that you have to work so hard while weight loss seems to come so easily to others," he says. Remove the three words, "It's not fair" from your vocabulary, Pucci advises.

Remember your goals. The absolute most important thing to remember is why you want to lose weight. "Do you want to fit into clothes you haven't been able to wear in years, attract a partner, or make it up a flight of stairs without breathing heavily?" Pucci asks. "Remind yourself exactly why you want to lose weight and don't forget that it's simply the means to a greater goal—not a number on the scale."

Stop Making EXCUSES!

2009-02-11T09:23:00.000-08:00

Ladies!

I must admit it… I am feeling much better today! God is slowly removing the cold out of my body and I just spoke to my Doctor’s office (I had a check up two weeks ago) and I am GREAT! Oh, it feels so good to know that you are healthy and on the right track!

As always, I encourage each of you to schedule a Well Woman’s Exam (if you haven’t had one in over a year) to ensure that you are healthy. Women tend to get laxed at this, but it is extremely important. Get your self checked out. Make sure to get dental and vision exams as well.

My dear fast is going well nowadays. I truly cannot complain. I do get extremely hungry by 6pm, but that is all apart of it. I am consistently listening to the Lords voice, and it feels so good to know that I am walking in His purpose for my life!

I sincerely would like to know more about each of you and how your journey is coming along. Please comment, comment, comment… we want to hear from you!

CRay’s Tip of the Day…
STOP MAKING EXCUSES! We spend so much time figuring out why we can’t do “things” we rarely focus a 100% of our energy on what we can do. Change your way of thinking and concentrate on all of the things that you can do and… DO IT!

Instead of complaining that you can’t walk three miles, walk on instead and work your way up to three miles. Stop complaining that you can’t last during that cycle class and take a beginner’s step class instead. So what you have to have that midnight snack… change that coconut pie into Yoplait coconut yogurt!

Make modifications to your life that will support the healthy lifestyle that you are attempting to attain. It will make a difference! Also, in order to keep you completely focused mentally, stop entertaining people who make excuses! They are time robbers and sabotage “ers” and though you can still be their friend, please aid them in completely understanding that boundary.

You will feel better in the morning!

In Peace and Struggle.
CRay

SSDWLC's Daily Newsletter: Squeeze in a WORKOUT!

2009-02-10T08:55:00.000-08:00

Ladies…
I hope all of you are feeling better than me this morning! It seems as though I have caught a cold! God’s joy and peace is still with me, so I cannot complain.

Yesterday is when my symptoms began. I attempted to do a work out, but it was not the same. I didn’t even break a sweat! The fact of the matter is that I tried. I did all I could do. I am actually glad that I forced myself to get up and get moving. I know I will feel better really soon, so I am just looking forward to the rainbow at the end of this drizzle in my life.

My fast is going really well. I am still sustaining from food from 6am-6pm and I have been going a little “haywire” at 6pm. My body is getting use to it (hours and hours with no food), so it is now time for me to start eating extremely healthy choices, when I do eat. I am staying in tune with my spirit consistently and I hear God’s voice so clearly nowadays. The answer to all my questions was right in front of me the whole time. All I had to do was look up. I challenge each of you to do the same. Look up and God will definitely speak to you. We can do anything we put our minds to… it is time to bury our excuses and live the best life ever!

CRay’s Tip of the Day…
Squeeze in a WORKOUT! I know most of us work fulltime, but that is no excuse to get relaxed on your workout regimen. Make time for yourself. Consider working out a necessity and take the time to do it, just like you make time for brushing your teeth, showering and eating. It starts with 30 minutes a day. Turn off the TV and go for a brisk walk. Put the chips down and do a few jumping jacks and lunges in your living room. Instead of getting that new release from Blockbuster, pick up a yoga DVD and have a fun night of posing.
The moral of the story is to put more activity into your life. Stop using family and work as excuses and take responsibility for your health and well being. Your body will thank you!

In Peace and Struggle.
CRay

SSDWLC's Daily Newsletter: Go Swimming!

2009-02-09T10:39:00.000-08:00

Ladies,

I hope this day greets you with favor and mercy!

I must admit, this weekend was extremely busy… I hosted Caleb’s 6th Birthday Party at my apartment. It actually went extremely well! I cannot complain. He had his closest friends and family there and he was ELATED!

My fast is actually going well (as far as me holding off eating till 6pm). Yesterday, I just went buck wild on cake and pizza at 6pm. Don’t judge me…. I was celebrating my son’s birth! I must admit I am back on track and ready for today! I am so happy about the clarity that I am attaining in my life, now that I am listening closely to what God has to say. This weekend I spent the majority of the time at home in preparation for my son’s party. My phone didn’t ring (thank you God) and there was no temptation to do anything outside of what God wanted me to do with my day. Thank You Jesus!

A dear friend shared the following information with me from http://www.gotquestions.org/fasting-Christian.html and I would like to share it with each of you, so please check it out to learn more about successfully fasting.

I challenge each of you to pray to God for guidance and be a blessing to some one. I am not solely talking about a financial blessing; give of your time, energy and effort. This could be as simple as giving a friend (who doesn’t have a car) a ride, watching someone’s child, so that they can have a date night with their husband or going grocery shopping for someone in need. Give to someone else and watch God work in your life!

It is truly better to give than receive and God will bless you for it.

That was “warm tea” for the mind and spirit, here goes a little for the body…

CRay’s (Denise Austin) Tip for the Day…
Go Swimming! Ok…ok… I know what each of you are thing. I know it is February and very few of you have access to an indoor pool, but the type of swimming I am referring to does not require water. It is a simple exercise that you can do at home on a mat or any other firm surface.

Please note that you do not have to be in a gym to exercise. There are tons of moves just like this, that you can do in the comfort of your own home. I will continue to update each of you as often as possible when I come across them.

I picked up the “swimmers” floor exercise from Denise Austin’s daily email and I wanted to share it with you…

Go Swimming Indoors!
Did you know you don't need a pool or ocean to go swimming? "Swimming" is one of my favorite Pilates exercise moves because it really works your core, arms, shoulders, legs, and chest — it's essentially a total-body workout! All you need is a mat or other comfortable, firm surface on which to "swim"!
To start, lie on your stomach with your arms extended over your head. Press through your fingertips and toes to create length in your spine. Then exhale and raise your right arm and left leg a few inches off the floor. Lower your right arm and left leg slightly and raise your left arm and right leg, keeping all four limbs off the ground. Then alternate your arms and legs as if you were swimming! It's easy, and it's really effective for toning your arms, legs, and backside.

I hope this aids you on your journey!

In Peace and Struggle.
CRay

SSDWLC's Daily Newsletter: Take the Stairs!

2009-02-06T07:22:00.000-08:00

Ladies!

GOOD MORNING! I pray that each of you are enduring the bliss and peacefulness and bliss of this day!

I am so excited that so many women are joining the challenge and our journey to makeover ourselves from the inside out! After I posted yesterday, I spoke with a couple more women who are in search of a change in their lives. Each of them have become complacent and want to raise the bar. I am excited that they are interested and willing to join along side us in doing this!

I want to hear from each of you! Please email me a bio (by request, I won’t publish your real name), but I do want everyone who reads this blog to know who everyone is and there particular need on this journey. Let’s step SSDWLC up a notch. Tell every woman you know, regardless of their location (even if they are not attempting to lose weight) about this blog. Obviously (if you are access this page now, you know) the URL is www.slimmingme.blogspot.com .

There are going to be some AMAZING thing happening in the near future and I want EVERYONE to be involved.

Fast Update…
Yesterday was another successful day! No food (I just had my breakfast and lunch shakes) until 6pm (then I went CRAZY)! It’s all good though… I consumed fewer calories than I would have in a normal day. I am starting to get the hang of this. My body craves food (naturally) about every 4 hours. I hold off my hunger by chewing gum. Yesterday I had none. God is good!

This fast is aiding me in taking my life into perspective. If I can do this, I can do anything! I won’t lie… it was extremely hard at first (and still has a level of difficulty) but, I know that where there is a will, there is a way. I am praying that all of you are able to achieve those specific goals that you want so much for your life. You can do this!

CRay’s Tip of the Day…

Take the STAIRS! I had to suggest this today, because my job has only three floors and I notice people daily taking the elevator. Think about how many more calories they could burn by simply taking the stairs. Don’t get me wrong, if you work downtown in a skyscraper, I don’t expect you to take 20 flights of stairs daily, but maybe you could take the stairs to the fourth floor and then take the elevator the rest of the way and vice versa when you are done with work.

Incorporating stairs into your routine (subtly) can aid greatly in burning more calories and getting that metabolism going to aid you in even more calorie burning during work. If you work in a building that doesn’t have stairs, or on the 1st floor, park a ways from the building (only if you work during the day- safety first) and walk.

I guarantee your body will thank you for making these adjustments.

Have a Glorious Day!

In Peace and Struggle.
CRay

SSDWLC's Daily Newsletter: Water=Necessity / Juice=Treat

2009-02-05T10:07:00.000-08:00

Ladies!

Greetings! I do pray that each of you are having a WONDROUS morning! Please take the time to smile and greet each person that you make eye contact with today! God will appreciate it and so will they!

God is truly AMAZING! I had the pleasure of speak with two ladies on yesterday about SSDWLC. Each of them have their own weight loss and fitness goals and were intrigued in their own way about SSDWLC. This makes me feel ELATED!

I want each of you to know; that this is not solely about me… it is about each of you! It is the mission of Women Helping Empower Women and SSDWLC that each of you create a balance as it concerns your physical, mental and emotional health. This challenge is not only about weight loss. It is about setting a goal, achieving it and doing all that God has predestined you to do.

I must admit… God is truly working with me today… I just finished speaking with a lady that I talked to last week about the Challenge. She used the meal plan I provided and lost three pounds in her first week! She was so elated and she is continuing on to reach her desired weight loss (10 lbs). I am so excited that each woman God touches (through me) has begun to see results. He is truly AMAZING!

As Far as My Fast Goes…

Yesterday was AWESOME! I was a tad famished by six, but I hung in there, and let me tell you… it was indeed worth it. I fixed me and amazing dinner (a few snacks) and all was well with the world. I attended my Women’s Ministry Meeting and Bible Study. I also completed an extremely fulfilling work out at 1pm. I prayed and obeyed God on yesterday, and I feel so good about it!

CRay’s Tip of The Day
DRINK WATER (when you’re thirsty), JUICE/SODA is a TREAT! So often we attempt to curb our thirst by drinking juices and sodas. The only true beverage that takes away that “thirsty” feeling is water. Juice she be treated as a snack or dessert of choice. There are 105 calories in on cup of orange juice. How realistic is it to binge on juice? Very. Speaking as a juice binger, I racked up calories so quick it was amazing.

My challenge to you is to drink water when you’re thirsty and use juices as a refreshing treat, when you want to spoil yourself. Your body will thank you!

In Peace and Struggle.
CRay

A Letter to God

2009-02-04T09:25:00.000-08:00

NaKesia emailed me this prayer earlier today... I hope it blesses each of the readers of this post!
~CRay

DEAR GOD:

I want to thank You for what you have already done. I am not going to wait until I see results or receive rewards; I am thanking you right now. I am not going to wait until I feel better or things look better; I am thanking you right now. I am not going to wait until people say they are sorry or until they stop talking about me; I am thanking you right now. I am not going to wait until the pain in my body disappears; I am thanking you right now. I am not going to wait until my financial situation improves; I am going to thank you right now. I am not going to wait until the children are asleep and the house is quiet; I am going to thank you right now. I am not going to wait until I get promoted at work or until I get the job; I am going to thank you right now. I am not going to wait until I understand every experience in my life that has caused me pain or grief; I am thanking you right now. I am not going to wait until the journey gets easier or the challenges are removed; I am thanking you right now.

I am thanking you because I am alive. I am thanking you because I made it through the day's difficulties. I am thanking you because I have walked around the obstacles.

I am thanking you because I have the ability and the opportunity to do more and do better.

I'm thanking you because FATHER, YOU haven't given up on me.
God is just so good, and he's good all the time.

SSDWLC's Daily Newsletter: Give It Up!

2009-02-04T07:10:00.001-08:00

Ladies!

GREETINGS!!! I do hope that all of you are enjoying an AWESOME morning!

I must say… I am extremely proud of myself! Yesterday I stuck to the guidelines of my fast with out cheating. I must say, it was pretty difficult, but God held my hand and brought me through! He is indeed amazing!

Fast Details…
I started yesterday out with a shake at 8am (for breakfast). I must admit I was getting a tad hungry around 11:30am. It was to the point that I chewed gum, to curb my appetite. The gum didn’t work! I began to talk to God and he told me to go ahead and have my “lunch shake” (I was planning to have it around 2). After having that shake, my hunger went away. I endured a brief work out, enjoyed a little steam and took a shower. After picking Caleb up from school, we headed to the barbershop (around 4). I must admit… my stomach began to talk to me. I stayed focused and talked to God. Six o’clock was just 120 minutes away; I surely could last until then.

We left the barbershop and headed to the grocery store. I bought me my favorite type of sushi and went home in preparation of my feast. At exactly 6:03pm I was inserting the delicious sushi into my mouth. I had made it to 6:00pm! God is good. I know today it will be easier.

All this sacrifice is well worth it… I am beginning to see clearer all ready.

I am excited that I am able to take each of you on this journey with me! I have never committed to fasting and praying. I know that there are things I need to give up and the sacrifice of this fast is aiding in my transition of living a life of purpose!

CRay’s Tip of the Day…
Give It Up! I challenge each of you to dedicate an amount of time (any) to giving something up, that you don’t need. We all have idols… what is yours? Start by giving it up for a month (praying to God) and watch your blessing come forth!

Is it Drinking? Smoking? Clubbing? Soda? Junk Food? Sex (Fornication)? Cursing? Attitude? Envy? Jealousy? Back Stabbing? Adultery?

If I did not bowl down your alley, I am sure you can find some idol that you need to let go of in order to live a mentally and emotionally healthy life. Start by giving yourself a month, and add on from there. Use God as your guide and greatness is inevitable!

In Peace and Struggle.
CRay

SSDWLC's Daily Newsletter: Encourage Yourself!

2009-02-03T06:50:00.000-08:00

Ladies!

Good Morning All! It is quite chilly this morning, but ya’ll (most) know how we do it in Houston. One moment it is freezing and the next moment the sun is shining!

I want to start this newsletter out by sending condolences to Jana who lossed her grandmother (on her dad’s side) this weekend. We will keep you imbedded in our prayers hon. Please let me know if you need anything at all. I got you!

I am so excited about today! God woke me up this morning in the right frame of mind and I am ready for what ever may come my way today. I am extra excited because it is the second full day (officially) of my fast, and I must say I can look back on yesterday and know that today will be better.

Yesterday’s Fast Recap…
I started the day pretty strong, only drinking my morning shake. Around 9am a parent brought in some cheerio/heart snacks (cheerios/vanilla yogurt/a cherry/candy hearts) into my office for me to share with my staff. There were about nine treats on the platter. Those snacks stayed in my office a few hours and no one wanted any (my staff are finicky eaters and rarely like to try new things). After holding back the urge (hour 2) I ate one… two… three. I was like, “OK C, you need to slow down”. I soon left my office to get a massage (which by the way was EXCELLENT, each of you need to get one… I know the perfect person).

After the massage, I left to pick Caleb up from school. I soon returned back to the gym (for my yoga class). As soon as I entered my office, those treats were starring me down… oh no! Here comes number four…five…six…this was EXTREMELY out of control. I think I went over board, because I had left my “lunch” shake at home. I felt horrible, because not only did I eat the wrong thing, I ate food before 6!

I didn’t get down on myself though ladies! I simply went down stairs and did cardio for about 20 minutes. Then, my yoga class began. After yoga I got in the steam room and took a shower. Around 7pm, Caleb and I went to Luby’s. I had fish and roasted potatoes and some of his jello. I went home and watched a movie (with out snacking, Thanks to You Jesus) and went to bed. It is important to note that I am an AVID snacker… I grab animal cracker, graham crackers, peanut butter, pudding, rice cakes… anything, while I am at home relaxing and munch away. The mere fact that I didn’t do this last night was AMAZING!

I know that it seems like I failed miserably at the fast yesterday, but in all reality I faired pretty well. The fact that I didn’t get discouraged after I made a mistake was the most important thing that happened yesterday. I fell down, but I got back up. Today is going to be a better day, because I have learned from yesterday. I know better, and I am prepared to do better!

CRay’s (Denise Austin’s)Tip of the Day…
Encourage Yourself! I am an avid believer in being your own cheerleader! If you don’t who will? Take time out to change that negative voice inside your head into a positive one and keep encouraging the positive voice to stay as is. Life and Death is spoken through you… please speak life into your situation, not matter how difficult things may seem at first.

I ran across a great article from Denise Austin, with the same concept. It is as follows…

Boost Your Own Confidence!
We all have what I like to call inner chatter — that voice in your head that says "I can't do this" or "Yes, I can do this!" What does the voice inside your head say about your efforts to get fit? Are the messages positive and encouraging, or just the opposite?
Make a conscious effort today to take note of your inner chatter so that you can decide whether it's helping you succeed in your exercise efforts — or holding you back. If your inner self-talk is negative, it's easy enough to fix; it just takes some practice!
Next time you're heading to the gym or deciding whether or not to go for a jog, take note of any negative messages you send yourself and replace them with a positive spin! Here are some ways you can change negative thinking:
• Instead of thinking "This won't work," think "I can make this work!"
• Instead of "It's a waste of time," think "It will be worth the extra effort!"
• Instead of "It's not going to make a difference," think "I'll never know unless I try!"
• Instead of "It hasn't worked before," think "I'll try again!"
• Instead of "I've already tried that," think "I can learn from my mistakes!"
• Instead of "I don't like that exercise" or "It sounds too difficult," think "I'm excited to try some new things!"
• Instead of "That was painful! Never again," think "Wow, I just got through some hard work, and next time it will be easier!"
You can learn to be positive about getting fit — just practice having a more optimistic mind-set. Be your own cheerleader and boost your own confidence.

In Peace and Struggle.
CRay

The Farmer and the Mule

2009-02-02T08:41:00.000-08:00

A parable is told of a farmer who owned an old mule. The mule somehow fell into the farmer's well. The farmer heard the mule "braying" - or - whatever mules do when they fall into wells.

After carefully assessing the situation, the farmer sympathized with the mule, but decided that neither the mule nor the well were worth the trouble of saving.

Instead he called his neighbors together and told them what had happened ... and enlisted them to help haul dirt to bury the old mule in the well and put him out of his misery.

Initially, the old mule was hysterical! But as the farmer and his neighbors continued shoveling and the dirt hit his back...a thought struck the Mule. It suddenly dawned on him that every time a shovel load of dirt landed on his back... HE SHOULD SHAKE IT OFF AND STEP UP!

This he did blow after blow.

"Shake it off and step up...shake it off and step up...shake it off and step up!" he repeated to encourage himself. No matter how painful the blows, or distressing the situation seemed the old mule fought "panic" and just kept right on SHAKING IT OFF AND STEPPING UP!

It was not long before the old mule, battered and exhausted, STEPPED TRIUMPHANTLY OVER THE WALL OF THAT WELL.

What seemed like a situation that would bury him, actually blessed him. All because of the manner in which he handled his adversity.

THAT'S LIFE! If we face our problems and respond to them positively, and refuse to give in to panic, bitterness or self-pity... THE ADVERSITIES THAT COME ALONG TO BURY US USUALLY HAVE WITHIN THEM THE POTENTIAL TO BENEFIT AND BLESS US!

We must remember FORGIVENESS--FAITH--PRAYER--PRAISE and HOPE.
All are excellent ways to "SHAKE IT OFF AND STEP UP" out of the wells in which we find ourselves!

Author: Unknown

This was an extremely interesting parable I ran across today. It speaks in regards to adversity. Please know that we can do all things through Christ and oftentimes, He puts us in a difficult position only to bless us. Stay encouraged and know that, if He brought you to it, He can bring you through it!

In Peace and Struggle.
CRay

SSDWLC's Daily Newsletter: Consume Life!

2009-02-02T08:07:00.000-08:00

Good Morning Ladies!

I hope each of you are enduring a pleasant morning! I had such a busy weekend, I can’t wait to just sit down and partake in some “me” time! Life tends to consume us at times at it is so important that we set aside time for us. I am working on this…

So… I stated in an earlier post that I was starting a Fast on yesterday. That “yesterday” has been moved to today. I went to a Super Bowl Party and it got UGLY! I didn’t want to even play with myself. I got out of control. I decided to start today. I am back focused and I know I can do this!

I ask that each of you all pray for me. This is the hardest thing that I have ever done in my life (next to childbirth). I know that I can do it… I just have to take things one day at a time. Today is my day! I woke up, took my vitamin, medicine and had a shake. I will consume one more for lunch and I will eat something healthy tonight (after 6) for dinner. NO EXTRAS!

I am going to journal this experience, so that some how, some day it can be an inspiration for others.

Oh… pray for me!

CRay’s Tip of the Day…
Hunger for Life! Oftentimes we coordinate our lives around food. Whether it is meeting up with the girl’s for drinks (and appetizers), going to a family cook out or simply grabbing lunch with the co-workers, we tend to incorporate food into every facet of our day.

Don’t get me wrong, it is extremely important to eat three healthy meals a day and two snacks, we just take this overboard at times. Let food be a necessity, all while creating a hunger for life! Let a fun hobby or a walk in the park replace happy hour. Bring a healthy fruit salad to the BBQ instead of a three layer cake and cookies. Let lunch with the co-workers be more about taking a mental break from the job than the restaurant selection.

Create a hunger for life by following your heart and making your dreams a reality! If we put as much energy in to creating the best life ever by attaining our goals as we do picking out the best restaurant to eat at, our live would be so much better!

In Peace and Struggle.
CRay

Fast Time!

2009-01-31T12:09:00.001-08:00

I have put this off far too long. Starting tomorrow, February 1st 2009 I will go on a fast. There has been so much going on in my life and I have been on a quest for clarity. God answered my prayers about a month ago. In order for me to live the life He’s destined me for, I have to first seek Him, purely and solely with no distractions. I must meditate on His Word and obey His voice.

Those who know me will be the first to say that I am a multifaceted person and I have very few boundaries. I tend to enjoying “doing me” and not worry about what the world has to say about it. I love the Lord, but I must admit I tend to love Him on my terms, when it pleasing to me. It is time for me to do what is going to be pleasing to Him on His terms. I have made strides to do this in the past, but tomorrow, February 1st , I will begin the journey!

My fast will be simple and will consist of; only two shakes (one for breakfast/one for lunch) and a small meal after 6pm (only fresh fruits/vegetables, fish only –no meat-). I will not drink any alcohol and will cease all “partying”. Each day I will pray at breakfast/lunch/dinner, I will also meditate each night before I go to sleep. I will continue to work out (moderately) and do yoga (the purpose of the two shakes during the day) and only consume water.

This fast is my dedication to God and getting back to His purpose for my life. I will continue to attend church on Wednesdays and Sundays and I will make sure I read my bible every night. I am sacrificing my comfort zone and giving up all my vices (alcohol-excessive snacking-hanging out- and yes… BULLET!), and leaning only on God to fulfill the desires of my heart!

I will try to update this blog on my triumphs and short comings. I do appreciate any and all support from each of you. Trust me… I will need it!

I have customized this fast to fit my personal needs. It is non-traditional, but I do pray that it gives me the clarity that I so terribly need.

Here goes…

In Peace and Struggle.
CRay

Don't Let Weekends Derail Your Diet

2009-01-29T12:17:00.000-08:00

By Tula Karras

For most people, weekends are a time to let loose: Your schedule is more of your own making, your outfits don't need to be ironed or even color-coordinated, and there's more time to enjoy yourself. But between Friday night happy hour and Sunday night munchies, a lot can go down the hatch and derail your weight-loss goals. Here's how to stay on track.

Tame the snack factor. Planned healthy snacks are fine because they keep your hunger in check, but unintentional "because it's there" samplings will add up. In fact, a recent study found that adults eat about 230 calories more on the weekends than on weekdays, and that much of these extra calories come from fat. It may not sound like much, but it adds up: After several months, you've taken in 3,500 calories—a full pound.

Beware of alcohol. Studies show that one of the top sources of extra weekend calories is alcohol, so it pays to scale back your sips somewhat. "Alcohol is caloric—some people can lose weight simply by cutting it out. And it relaxes your inhibitions, making it harder to resist bigger portions," says Janis Jibrin, M.S., R.D., Best Life lead nutritionist. If you must have a drink, limit yourself to one a night, and stick to wine (4 ounces) and light beer (12 ounces); at about 100 calories each, they have signifiantly fewer calories per serving than mixed drinks, which can max out at 400 calories depending on how many liquors and juices are propping up that paper umbrella.

Enjoy your lazy Sunday … but work a little movement in. Find one hour on Sunday when you can do something physical—rake leaves, walk the dog, take a yoga class, play with your kids at the park. Here's why: A study in the journal Obesity found that people on diets stopped losing weight on weekends (and those who weren't on diets gained!) partially because they're less active on Sunday.

Make your Sunday night dinner last all week. Sunday night is a good time to make a huge pot of soup or a big casserole. Not only will you end your weekend with a veggie-filled meal (and veggies fill you up for fewer calories), but you'll be giving yourself something healthy to grab during the week when you're too crazed to cook. Just freeze individual portions for microwavable lunches or dinners all week.

SSDWLC's Daily Newsletter: Get a Check Up!

2009-01-29T06:33:00.001-08:00

Ladies…

BBBBBBBUUUUUURRRRRRR it is freezing here in Houston. I wish the weather would make up it’s mind. I am tired of going from wife beaters to thermals on a daily basis!

Yesterday was truly a recoup day! I must say, my eating did fall off a tad. I am still recognizing portion sizes, but after my Jack ‘n the Box binge I have been off balance. Right before Bible Study last night I stopped at McDonald’s to pick up Caleb and Jaise (my adopted son) something to eat. During all this I did consume a small order of fries!

I know… I am getting a tad too comfortable. I went to the Dr.’s office yesterday and after that I snacked on some Sour Patch Kids and Kettle Chips… I am beginning to fall off the nutrition “wagon” come on ladies… help me out! I did manage a brief workout yesterday (20 mins cardio and weights). I haven’t done yoga all week, and I feel it!

I did make a promise to myself… I am going to make each day better than the previous. Today my friends, is another day! I have plans to do a full work out and I am munching on healthy snacks and Slim Fast today. No meals for me… I need to get my body back in order. I am back up to 137 (I got down to 135 on my BDay). I appreciate that and I am going to do all I can to shed 10 more pounds by March. I can do this… I have plateaued for too long. Get it together CRay!

CRay’s Tip of the Day...
Get Your Well Woman Exam! This is EXTREMELY important. We as women (mainly Black Women) put ourselves on the back burner too often. It is so important to know what is going on with your body. Once you know what is happening internally, you can prevent tons of illnesses.

I went to my gynecologist yesterday to get my annual exam, and it felt TREMENDOUS! To know what is truly going on with your body empowers you to make better decisions in how you care for your temple.

I challenge each of you to pick up your phone right now and call your gynecologist to schedule a Well Woman’s Check Up. If you do not have a Dr. and are looking for one, please contact me and I will give you info on my doctor, she is truly AWESOME!

Well that does it for today’s Newsletter!

How are you all doing? Any success stories or encouragement needed? We at SSDWLC are here for you! Please contact us at awhewthing@yahoo.com or comment to this post.

In Peace and Struggle.
CRay

A Kept Woman

2009-01-29T06:31:00.000-08:00

I Am a 'Kept' Woman

You see, there were a few times when I thought I would lose my mind,
But GOD kept me sane. (Isa. 26:3)

There were times when I thought I could go no longer,
But the LORD kept me moving. (Gen 28:15)

At times, I've wanted to lash out at those whom I felt had done me wrong,
But the LORD kept my mouth shut. (Psa. 13)

Sometimes, I think the money just isn't enough,
But GOD has helped me to keep the lights on, the water on, the car paid, the house paid, etc.., (Matt. 6:25 -34)

When I thought I would fall, HE kept me up.
When I thought I was weak, HE kept me strong! (I Pet. 5:7, Matt. 11:28-30)

I could go on and on and on, but I'm sure you hear me!
I'm blessed to be 'kept.'

Do you know a 'kept' woman?
If so pass it on to her to let her know she is 'Kept'

I'm 'Kept' by the Love and Grace of God!

God is AWESOME, share Him with someone you love !!!

This was an email shared with me by Jana. This was just what I needed at the time. Please enjoy!

Be Blessed.

CRay

Fast Food Fries!

2009-01-27T09:28:00.000-08:00

The Best (and Worst) Fast-Food French Fries
Posted Mon, Jan 19, 2009, 12:18 pm PST

Worrying about calories seems silly after you've consented to a French fry grease-fest, but sometimes you can't help it. During one such conflicted experience, I wondered if some fast-food fries were less hard on the body than others. Looking at the nutritional facts of some common French fry purveyors, I found that you can, indeed, save some serious calories if you know which fries to buy.

I looked at these seven:
-Arby's Curly Fries
-Burger King's French Fries
-Carl's Jr.'s Natural-Cut Fries
-Dairy Queen's French Fries
-Jack in the Box's Natural Cut Fries
-McDonald's French Fries
-Wendy's French Fries

Notes: The numbers below are estimated reports by each restaurant's official website at the time of this article.

Calorie-wise:

The Best
Dairy Queen wins with 2.69 calories/gram
Jack in the Box is close behind with 2.71 calories/gram

The Worst
McDonald's it is, with 3.25 calories/gram

Those stats may sound like just a few calories' difference, but that's a 21% difference, which adds up since a large serving tends to be around 190 grams.

But there are other stats to look at...

Here's the zero trans fat team:
Burger King
Carl's Jr.
Dairy Queen
McDonald's
Wendy's

This one is the trans fattiest:
Jack in the Box

How about saturated fat?

The Best
Dairy Queen (0.018g saturated fat/gram of fries)

The Worst
Arby's (0.037g saturated fat/gram of fries)

Also remember that a good deal in dollars, doesn't translate to your diet, and a "large fries" means something different to everyone:

Large Fries Serving Sizes
McDonald's: 154g
Carl's Jr.: 184g
Wendy's: 184g
Dairy Queen: 186g
Arby's: 190g
Burger King: 194g
Jack in the Box: 236g

I just thought I would share this article with all of my frie lovers out there!

In Peace and Struggle.

CRay

P.S.

I'm still headed to Jack "N the Box today!

SSDWLC's Daily Newsletter: Educate Yourself!

2009-01-27T07:58:00.000-08:00

Ladies…

Well, after partying it up all weekend… it is finally my BDay! At this point I am exhausted, so I will enjoy it in peace. I hope each of you are enjoying your day and it is full of joy and bliss!

All I have to say is… IT’s GOING DOWN this evening! For my BDay dinner I am going to get a number five from Jack “N the Box, with a vanilla shake. I have waited four months for this… I AM READY!!!!!!! I plan on drinking a Slim Fast for Breakfast and Lunch, along with a vigorous work out and then I am going to pile those calories in like you don’t know what!

I am so ready… the is absolutely nothing wrong with having a cheat day, as long as you get back up and keep it moving! Yesterday was completely thrown off because Caleb wasn’t feeling well… I ended up cutting my workout short and I missed yoga altogether. It’s ok though… I will pick up where I left off soon enough. Today I am all about reflection and enjoying myself!

As we know nutrition is of extreme importance, when it comes to attaining your fitness goals… let’s not forget about exercise. So many of you have inquired about how to effectively start the weight training process… there is good news… Denise Austin has great tips that are included in the tip of the day!

CRay’s Tip of the Day
EDUCATE YOURSELF! Before you start any work out regimen, you must first get educated on the most effective ways to change your body. It is important to incorporate a work out routine that is customized for your body and will aid you in achieving your fitness goals.

Below is an email from Denise Austin on how to properly use weights.

Fitness Flash
Hit the Weights the Right Way

Strength training — lifting weights — is important to building a strong, fit body. Lifting weights helps you tone your limbs and build muscle, and it's great for your bones and your metabolism. But when it comes to lifting weights, form is key! Using equipment incorrectly can cause pain and injury, and at the very least, your routine can lose some of its effectiveness.

To make sure you lift weights — whether in the weight room or at home — the right way, keep these simple tips in mind:

Stand with your feet separated, one slightly in front of the other.
Bring the weight as close to your body as possible before you lift.
Bend at your knees to pick the weight up, and use your leg muscles to hoist it, not your back.
As you lift and lower, keep your movements slow and smooth — don't jerk the weight to lift it!
Stand tall — don't let the weight cause you to slump over.
If a weight is too heavy, switch to a lighter weight and work your way up!
If you keep these tips in mind, your heavy lifting won't lead to a pain in the neck (or anywhere else!).

In Peace and Struggle.

CRay

A Carrot, An Egg, and a Cup of Coffee

2009-01-26T08:29:00.000-08:00

Here is an extremely enlightening email from my dear friend NaKesia... ENJOY!

A friend sent this good message to me and I send it to you. Be forever blessed!

A carrot, an egg, and a cup of coffee...You will never look at a cup of
coffee the same way again.

A young woman went to her mother and told her about her life and how
things were so hard for her. She did not know how she was going to make
it and wanted to give up. She was tired of fighting and struggling. It
seemed as one problem was solved, a new one arose.

Her mother took her to the kitchen. She filled three pots with water
and placed each on a high fire. Soon the pots came to boil. In the
first she placed carrots, in the second she placed eggs, and in the last
she placed ground coffee beans. She let them sit and boil; without
saying a word.

In about twenty minutes she turned off the burners. She fished the
carrots out and placed them in a bowl. She pulled the eggs out and
placed them in a bowl. Then she ladled the coffee out and placed it in
a bowl. Turning to her daughter, she asked, ' Tell me what you see.'

'Carrots, eggs, and coffee,' she replied.

Her mother brought her closer and asked her to feel the carrots. She
did and noted that they were soft. The mother then asked the daughter
to take an egg and break it. After pulling off the shell, she observed
the hard boiled egg.

Finally, the mother asked the daughter to sip the coffee. The daughter
smiled as she tasted its rich aroma. The daughter then asked, 'What
does it mean, mother?'

Her mother explained that each of these objects had faced the same
adversity: boiling water. Each reacted differently. The carrot went in
strong, hard, and unrelenting. However, after being subjected to the
boiling water, it softened and became weak. The egg had been fragile.
Its thin outer shell had protected its liquid interior, but after
sitting through the boiling water, its inside became hardened. The
ground coffee beans were unique, however. After they were in the
boiling water, they had changed the water.

'Which are you?' she asked her daughter.' When adversity knocks on your
door, how do you respond? Are you a carrot, an egg or a coffee bean?

Think of this: Which am I? Am I the carrot that seems strong, but with
pain and adversity do I wilt and become soft and lose my strength?

Am I the egg that starts with a malleable heart, but changes with the
heat? Did I have a fluid spirit, but after a death, a breakup, a
financial hardship or some other trial, have I become hardened and
stiff? Does my shell look the same, but on the inside am I bitter and
tough with a stiff spirit and hardened heart?

Or am I like the coffee bean? The bean actually changes the hot water,
the very circumstance that brings the pain. When the water gets hot, it
releases the fragrance and flavor. If you are like the bean, when
things are at their worst, you get better and change the situation
around you. When the hour is the darkest and trials are their greatest
do you elevate yourself to another level? How do you handle adversity?
Are you a carrot, an egg or a coffee bean?

May you have enough happiness to make you sweet, enough trials to make
you strong, enough sorrow to keep you human, and enough hope to make you
happy.

The happiest of people don't necessarily have the best of everything;
they just make the most of everything that comes along their way. The
brightest future will always be based on a forgotten past; you can't go
forward in life until you let go of your past failures and heartaches.

When you were born, you were crying and everyone around you was smiling.

Live your life so at the end, you're the one who is smiling and everyone
around you is crying.

You might want to send this message to those people who mean something
to you (I JUST DID); to those who have touched your life in one way or
another; to those who make you smile when you really need it; to those
who make you see the brighter side of things when you are really down;
to those whose friendship you appreciate; to those who are so meaningful
in your life.

If you don't send it, you will just miss out on the opportunity to
brighten someone's day with this message!

May we all be COFFEE!!!!!!!

How To Feel Fuller

2009-01-26T08:06:00.000-08:00

How to Feel Full Faster
Eat less and still lose weight? How is this possible?
By Jen Laskey
Medically Reviewed By Ed Zimney, MD

Certain foods fill you up faster — and satisfy you longer — than others. Knowing which healthy foods are the most filling and incorporating them into your diet can help you lose weight. And remember, it's not just what you eat, but how you eat that can make a difference in how full you feel. To help you figure out a strategy that's going to leave you feeling satisfied while eating less, we've interviewed three registered dieticians about filling up while slimming down.

Foods That Help You Feel Full Faster

Fiber

Foods that are high in fiber fill you up on fewer calories, says Tanya Zuckerbrot, MS, RD, and author of The F-Factor Diet. Whole grains, such as whole wheat breads and pastas, oatmeal, and brown rice, are complex carbohydrates that have more fiber and nutrients, and, typically, fewer calories than simple carbs like those in cake, candy, and soda.

Fruits and veggies

"Many fruits and vegetables have high water and fiber contents, making them the ultimate low-calorie filler," says Zuckerbrot. Grapefruit, apples, pears, berries, broccoli, cauliflower, and asparagus are especially filling. Additionally, says Marisa Moore, RD, National Spokesperson for the American Dietetic Association, you should opt for whole fruit over fruit juice whenever possible. "Whole fruit provides all the benefits of juice with an added bonus — fiber, which can keep you feeling full longer," she explains.

Lean protein

Research indicates that protein ranks high on the scale of foods that make you feel full and creates a greater feeling of satisfaction than other foods, according to Moore. The best choices are animal and plant proteins that are high in calories but low in fat. These include fish, white-meat poultry, fat-free dairy products, egg whites, legumes, beans, peas, and lentils.

Healthy fats

In addition to high-fiber whole grains, fruits and veggies, and lean protein, Lona Sandon, MEd, RD, LD, and a National Spokesperson for the ADA, recommends adding healthy fats to your diet. "For instance, you can use a light olive oil-based dressing," Sandon says, "and add a spoonful of nuts or seeds to your salads," because these also contain "good" fats.

Strategies to Help Fill You Up Faster

Start smart. Sandon, Moore, and Zuckerbrot all recommend beginning lunch or dinner with a broth-based, vegetable-filled soup or a salad. "Research suggests that including a broth-based soup or veggie salad with low-calorie dressing may help you eat fewer calories during your meal," says Moore. Zuckerbrot adds that since these foods take longer to eat, they can also help curb your hunger and prevent you from overeating your main dish.

Don't skip meals. To avoid filling up on unhealthy options, fuel your body with healthy foods periodically throughout the day, suggests Sandon. This means no skipping meals. "Eat at regular times spaced evenly throughout the day and try to eat approximately the same amount of food at each meal." Sticking with a schedule, adds Zuckerbrot, will help keep your metabolism working and burning more calories daily.

Use a smaller plate. "We tend to eat with our eyes, not our stomachs," says Sandon. "For many people, the sign of fullness is an empty plate." Consuming healthier portion sizes on a smaller plate may have the same effect. For a balanced meal, Sandon recommends loading up at least half your plate with veggies and fruit, then filling a quarter of the plate with lean protein and the other quarter with bread, pasta, or a potato.

Slow down. Because it takes about 20 minutes for the brain to realize that the stomach is full, eating more slowly may help prevent overeating, says Moore. "It allows you to get to the point of being satisfied, not stuffed." Additionally, many people tend to ignore common signs of fullness, such as the feeling of tightness in the stomach, says Sandon. "Don't keep eating until your fullness is uncomfortably obvious. Instead, take time out to put your fork or spoon down between bites and have a sip of water while observing the physical sensations of your stomach."

SSDWLC's Daily Newsletter: Mouth Control!

2009-01-26T07:47:00.000-08:00

Good Morning Ladies!!!

I do apologize for my absence the last several days. I have was preparing for my BDay weekend, which was MARVELOUS!!!!!!! I had my “Pre” BDay Party on Friday (23rd) and my BDay Party on Saturday (24th) and get this… my BDay isn’t until Tuesday (27th). I just thought I would get all the “partying” out of the way!

Thanks to all of you who showed up and gave support. We had a BLAST!!!!!!! I am still recouping.

As for my wellness journey, I must say, that I have been doing pretty well. As of Friday morning, I did my body assessment (everyone should do this) and I found out that I am 12% body fat (118 lbs of lean mass and 17 lbs of fat). My body age is 22 (I’m 28). That was AMAZING! I dropped down to 135. I am not sure where that number is now, because I have been “celebrating” all weekend, tossing back margaritas and mimosas like they were going out of style.

Not to mention, due to my tiredness, I missed my work out on Saturday. I know… how could I? I was so exhausted, I just couldn’t do it. I will work my but off today though.

I will say this much… Life is meant to be lived abundantly. Enjoying the journey should be each person’s main focus. Be good to your body and your body will be good to you. Ladies, please don’t “settle” on your appearance if you internally are not happy with yourself.

MAKE A CHANGE, all while enjoying and loving yourself through out the process. Make it a point to say something positive about your self daily and stop EMOTIONALLY eating… I have struggled with this in the past as well. Just because food is there, does not mean you should consume it. Begin to educate your self about the advantages of eating healthy. It will make a difference in your life!

CRay’s Tip of the Day
Mouth Control! This is extremely important, and no, I am not talking about what comes out of your mouth, rather what and how much you put in!

Start eating right… I know you’re thinking… right, what does that mean? It means only putting foods into your body that will be beneficial to your health. You don’t necessarily have to cut out “fun” foods completely, but consider them as treats, not the norm.

It is time for us as women to take back control of ourselves! Yes, we are mothers, daughters, wives and professionals… so what? First and foremost, we are simply “us”. Let’s take back control of our lives, this starts by taking back control of ourselves!

In Peace and Struggle.
CRay

SSDWLC's Daily Newsletter: Persevere!

2009-01-21T19:45:00.000-08:00

Good Evening Ladies!!!

I hope this post find each of you in the midst of a GREAT evening! Work was a dozy today. I am extremely tired! I can't complain though, God is AMAZING!!! I went to church this evening and I was unbelievably renewed!

I have kept up with my workout regimen... I must admit, I don't go as hard as I normally do, but I am putting my best foot forward with no regrets. I have relaxed a little on my eating, but I will never give up! I am still maintaining my weight (137) and I know when it is time for me to get rid of the last seven pounds to my goal weight, I will. I am just thankful that I have plateaued and not gained any weight. When I started this journey I was 153 (Sept. 16th) I have come miles and I can't complain!

Where are you? Please know that you can comment on the postings... Summer wasn't able to, so I looked into it. All is good now... comment away!

CRay's Tip of the Day!
PERSEVERE! I know life gets in the way, and we may detour from our original path on this journey, but know that you can always come back. Where there is a will there is a way. God doesn't place any obstacle in our life that we can't conquer. You walk up to your mountain and move it!

So what you have gotten off of the plan... been to busy to work out... has started back emotionally eating... it is ok! Choose to get back on track today! If you need encouragement, the ladies of the SSDWLC are here for you... drop us a line.

Get up and make it happen!

In Peace and Struggle.
CRay

SSDWLC's Daily Newsletter: Positivity

2009-01-20T14:24:00.000-08:00

Ladies…

HAPPY INAGURATION DAY!!!!!!!!!!!!!!! Obama was doing it too big earlier today! I cannot wait for all the possibilties! I can for the first time truly say that I am proud to be an American! All dreams can come true. I know MLK is up in Heaven with a big smile on his face!

I must apologize for not posting on Monday (MLK Day-yesterday). We were bombarded with children and my WIFI was tripping last night.

I am during pretty well… workouts still going the same… eating… well, I am beginning to get a tad laxed and my snacking is CRAZY!!!! I have managed to stay at the same weight, but that is not good enough for me. I want to lose 10 more pounds. ASAP!

Today I jumped on the stairs for 40 minutes and I plan to take a yoga class later on tonight. That should get me ready for bed and enable me to enjoy a GREAT day tomorrow.

I must admit I will not reach my dream weight by my birthday party, but I am feeling (and looking) good, so I have no complaints!

I want to hear from you all… are you enjoying the blog? Are you checking in consistently? Have you told a friend about the blog? Let’s make this BLOW UP… we are a team!

CRay’s Tip of the Day!
Stay Positive! Stop worrying about what’s wrong and focus on what’s right! Look in the mirror and say five positive things about yourself. Don’t worry about the fact that you have to lose 30 pounds, congratulate yourself on the 5 that you have already lost!

Each of you are beautiful and powerful in your own right! Start acknowledging it and yourself daily. Positivity will give you the strength and endurance to finish this journey!

Let’s do this!

In Peace and Struggle.
Courtney

An Important Self Exam

2009-01-16T19:18:00.000-08:00

This was a verying inspiring article indeed! This was a part of Bob Greene's Newsletter. Please read... I would love feedback.

~CRay~

As many of you know, Oprah has fallen off the wagon. She admitted recently on her show and in her magazine that she has gained 40 of the 90 pounds she'd previously lost to bring her back up to 200 pounds. But fortunately, she's identified the problem and has made the commitment to fix it so she can live her best life. So, why does Oprah struggle to make the weight loss stick? The problem isn't entirely about what she's eating or how she's not working out, although these are certainly contributors. The bigger issue is that her life is out of balance and she's not taking the time to care for herself. Whenever this happens, she turns to food for comfort.

If you're struggling to lose or maintain weight loss, do you know what your trigger is? Is it that you're unhappy in your career, are you unfulfilled in a marriage or relationship or is it financial stress that causes you to misuse food? To uncover what's standing between you and your best life, I recommend that you ask yourself five very important questions. Instead of simply answering them on the fly, take a few minutes to ponder each question and jot down your answer-either on paper or in your online journal. That way, you have a written reminder of why you're working so hard that you can refer to when you need a little inspiration or motivation boost.

1.What are you really hungry for?
2.Why are you overweight?
3.Why have you been unable to maintain weight loss in the past?
4.What in your life is not working?
5.Why do you want to lose weight?

By Bob Greene

SSDWLC's Daily Newsletter: Say CHEESE!

2009-01-16T12:59:00.000-08:00

Ladies!!!

What a blessed, but indeed interesting day! I started this morning out with my Soul Grooves class. I have officially begun teaching Group Fitness again! I am so excited… teaching that class is indeed my passion and I am so happy God has equipped me with the gift and given me another shot at using it.

I am feeling less bloated as each day passes. I am not sure what my weight is (I haven’t weighed myself yet today), but I do feel great. I gave Caleb a “junk” day today and he had Mc Donald’s. I ordered a parfait, but I must admit I stole one of his chicken nuggets and about eight of his fries. It’s all good… I am not having my usual four Friday margaritas, so I know I am saving calories somewhere!

I think I am going out of town tomorrow on a day trip (my companion is a surprise and you all will find out at my party), so I probably will try to go to the Lifetime in San Antonio. Heck, I may even settle for working out in the hotel!

I hope each of you are doing great and enjoying this blog! It is truly amazing to think of all that God is about to bless EACH of us with. Please keep this entire circle of women and their family in your prayers… we need it… we need you!

CRay’s Tip of the Day!
SMILE! I know this tip seems a tad “cheesy” (pardon the pun) but, I interact with women on a consistent basis, and I must say, I don’t see as many smiles as I should. Most women I pass are in a rush and are looking down at the ground and can barely formulate a “hello” due to their hurry.

Hold your head high ladies and SMILE! Greet each person you pass with a hearty HELLO and a smile. Don’t worry about their reaction (if they speak back) this is about you taking control of your mood and interactions with others.

You will be surprised… you may just make someone’s day! I challenge you to make a note of each person you smile at and speak to in the next 24 hours… let me know!

CCCCCHHHHHHHEEEEEEEESSSSSSSEEEEEE!

In Peace and Struggle.
CRay

Kee's AHA Moment!

2009-01-15T07:10:00.000-08:00

LADIES!

Not sure if you all received it, but this is a copy of NaKesia's email that was sent out a couple of weeks ago. This sister is truly amazing, at times I am not sure if she even knows her potential. She has been my inspiration and motivation for years and I thought I would take a moment to share her with you...

AHA moment...dont worry this is from me...no need to forward!

i thank god for my aha moment...allowing people/things/situations to have control of my destiny towards joy, peace and appreciation to life is pure insanity...i was completely out of balance not taking care of myself spiritually/mentally and physically...OKA! so what...the kids are not the best at times; the hubby isn't the supposed romantic knight and shinning armor; the family and friends may not call or write...you get what you get and just deal nakesia and do your part...

...satan wants to put out and make possible the worst of things...the truth is everyone is doing their best with the beauty and the inevitable changes of life...so i agree with dr. phil when he says forget new year's resolutions, it is time to audit yourself and make a commitment to real change...so with that in mind i have encountered a few mental notes that needs recognition...check this out!

remember...your habits today will determine what you have and become tomorrow...

your attitude more than anything else will determine how far you go in life and how much you
accomplish ...so stay within the right perspective and you will overcome any life challenges...

money can't buy...peace, health, love, joy, character, reputation, passion, integrity,
tenacity,perseverance, enthusiasm, etc...so invest instead...think on this...

every relationship in your life is a current moving you toward your dreams or away from them
and friendships are like elevators they can bring you up or take you down...

change is inevitable...but growth is optional...

if you are willing to endure the pain of the struggle you will ultimately enjoy the reward of success... persistence=success

yeah!...the great thing about your health is that you can control it with the habits you keep...do you

know doing something 30 days straight develops a habit....how bout it get moving alot more, eat less and wisely, water/water/water...

learn to listen and understand compassionately...

true joy of life is not the destination but the journey itself...so enjoy...

the issue is not whether you are going to fail, but whether you are going to learn from it and make it an asset...

life & death speaks out the mouth...hope, prayer & encouragement goes far...

people may doubt what you say, but they will believe what you do...honesty , joy & peace does not start around you it begins inside you...

be the gatekeeper of your eyes, ears and heart...

encourage yourself
encourage yourself
again encourage yourself

lastly...have a good sense of humor, a big dose of patience, a dash of humility and more room for love and you will be rewarded many fold...count your blessings everyday, for there are many who won't make it to say...happy many many beautiful, wonderful grateful and challenging days to come live your best life...from my family to yours happy new you enjoy your journey...PEACE!

SSDWLC's Daily Newsletter: DRINK UP!

2009-01-15T06:22:00.001-08:00

Well...well... well Ladies!

I am so excited to finally have this blog up and functional. This will make it so much easier to archive past Newsletters and keep you up to date with out harassing your in boxes. It would be great if each of you would check this blog daily and comment on all things that intrigue you and/or if you have questions or concerns.

Yesterday was AMAZING for me! I went to the Women's Christian Fellowship Meeting and Bible Study at my church. Boy did Pastor bring a word... it was AMAZING! We are truly blessed ya'll!

As for my journey... I am nearing the end of my cycle and I have already lost 1lb of my "water weight" that I gained... this nightmare will be over soon. In the midst of it all I still have peace and joy, so that is all that matters.

I would like to recognize (again) our newest sisters, added to the circle. Ashanti, Summer, Crystal and Nichol... you are truly WELCOMED! We look forward to hearing from each of you. Thanks so much for taking part in this!

CRay's Tip of the Day...
DRINK UP! Ok... I know what you all are thinking... what? Drink up? There she goes again! No ladies... I am not talking about alcohol. Drink more water. I have to make this a practice of mine as well. I know we are so focused on what we are eating, we get a tad 'laxed on what we drink.

I know some of you (like me) have thought or are thinking, "I don't drink soda, just juice". Well, I have news for you... most juices are filled with lots of sugar and calories, so if your going to consume this at a high rate, you may as well eat whatever you like.

Don't get me wrong. Natural juice is fine (I have two cups of OJ daily), just in moderation. Look at juice as you would food. When you are hungry select juice as an equal part of the meal. If you are simply thirsty, DRINK WATER!

I challenge each of you to drink one gallon of water daily for a week... starting Monday, January 19th (MLK Day). You can start earlier if you would like, but next week will be Agua Madness! If we can form the habit of drinking at least a gallon of water a day for one week, we can condition our bodies to adopt this habit for life.

Please believe this will be a struggle for me, as I tend to have a hard time drinking the necessary amount of water my body needs. Alright Ladies... map out the nearest restroom and LET's DO IT!

In Peace and Struggle.
CRay

SSDWLC's 10th Newsletter

2009-01-14T20:50:00.001-08:00

LADIES!

Good Afternoon! This truly has been a "crazy" day for me! It all started with the "mouse who wouldn't leave". Yes ladies... there was a mouse in my office. I totally couldn't focus due to worry about that little hairy animal. Eww!

Well... it is still cycle time, so I am still a tad bloated. It's all good though. I am still working out and eating right. I am too blessed to be stressed, so I can't complain.
I want to start by welcoming Ashanti (the cousin of a friend of mine) and Summer (a high school friend) to the circle. They each want to lose around 20 lbs and have heard (through me) so much about this support group. WELCOME LADIES!!!!!!!!!!! We can't wait for your feedback!

I am in the process of starting a blog for this support circle (I have also started back posting in my personal blog). As soon as it is complete I will send out the URL and begin posting the emails on the site. You will still receive emails, I will just archive them on the site.

Let's get this party started!

CRay's Tip of the Day!
Listen to your body! Don't over do it ladies... pay close attention to your body! Rest when it is time to rest... work when you have energy to work... stop eating when your stomach is full... get at least 8 hours of sleep. The point I am getting at is... TAKE CARE OF YOU!

Remember you are no good to those around you if you are not good to yourself!

In Peace and Struggle.
CRay

SSDWLC's 9th Newsletter

2009-01-14T20:50:00.000-08:00

SSDWLC's 8th Newsletter

2009-01-14T20:49:00.000-08:00

BBBBBBBUUUUUUURRRRRRRR!!!!!!!!! It is indeed cold in the city of Houston today! Hopefully everyone is staying warm (I know it's not too cold where you are Jess... pray for us!).

I want to first start by recognizing the fact that today is my brother's 34 birthday! Man... we are getting old I still remember when we were children running the mean streets of DeSoto! LOL!

Let's see... I'm still on my cycle and dealing with this water weight. It's all good though! I will give myself a few more days to slim down... it's the same thing every month... I am getting use to it. I did cardio and took a yoga class last night. I must admit it refreshed me quite a bit. After almost 24 hours of being an angel, Caleb snapped (right before yoga)... ya'll were about to read about me in the paper today, but I forced myself to get my "zen" on... good thing I didn't get my "Gin" (my mother) on 'cause he would have gotten knocked out!

All is well with the world and I am at peace. The work out was a tad 'laxed yesterday, but I plan to hit it hard today. We'll see how things work out!

I would like to welcome a dear "old" friend of mine, Crystal, to the circle! Yes ladies (Jana, Mone and Kesia) Crystal is still alive and she just gave birth to baby number 2, Adam, three weeks ago on Dec. 22nd. Crystal wants to lose 20 pounds, so I told her about our support group, and she decided to join in. WELCOME CRYSTAL!!!!!!!!!!!!!!!!!! I will bombard you with all of the emails you have missed so you can catch up!

CRay's Tip of the Day!
Bask in (and appreciate) the Moment! Often times we (women) tend to get too wrapped up in thoughts of the future. A lot of us have spent time in a living hell, hoping that tomorrow would be better. Let's think about this... if today, yesterday and the day before were horrible, how do you expect tomorrow to magically be great? Not realistic huh?

Appreciate the present... take everyday as it comes and enjoy it. If we spent more time making the present AWESOME a great future is inevitable! Am I making any sense? Stop worrying about the relationship, job and kids. Make the best out of all those situations and remember you have to be your best to make your situation the best!

Stop making excuses for why you aren't living the best life possible, and (in the words of Nike) JUST DO IT!

In Peace and Struggle.
CRay

SSDWLC's 7th Newsletter

2009-01-14T20:47:00.000-08:00

Good Morning Ladies!

A BIG THANK YOU to Jana for holding down the fort this weekend! I tend to get my relaxation on and I am not near a computer most weekends. I appreciate all of the healthy tips you are sharing with the group. If anyone one else feels like sharing please do... we are a team!

I must say this weekend was AWESOME... I caught some live music and hung out with a dear friend on Friday... Saturday I had an AMAZING dinner with another dear friend and took in a movie. Sunday I went to church and spent the remainder of the day relaxing.

I am in the midst of my cycle, so I know I have put on some water weight. Ah well... my eating is on point and I was down to 136 on Saturday! Whew Hew! Not sure what that number is today, but I am living in the moment. Sometimes I sit back and think... I weighed 156 pounds only four months ago, I have lost weight and I am not even starving myself and I have put on tons of muscle... God is amazing!

I heard there was a work out party going on at LTF in Sugar Land on Saturday. How did it go (Jana and Mone)? I am so glad everyone is getting into the hang of this... ohhh... we are going to be so fine!

CRay's (Denise Austin) Tip of the Day!
Say ADIOS to unwanted Calories! Even though we are eating healthy, there will be a time when you are forced to grab a fast food meal. Don't fret, it is possible to do this, you just have to be smart about it. Take me for example... Caleb's school was having a function at Chick Fil A. I absolutely ADORE this place. I normally get a number 1 (fried chicken sandwich with a large order of waffle fries and a lemonade). I was literally sweating on this day, because I was so hungry, but I wasn't sure what to eat. So... I ordered the chicken salad sandwich and carrot/raisin salad (drank water). Remembering my "portions" rule, I only ate half of both. They made a tasty dinner the following night! Since I made one meal into two, it was a win in two ways; calories: 250 (instead of 500/ per meal) money: $2.68 (instead of $5.36/per meal). Isn't this AMAZING!

There are healthy options in fast food... just remember portion sizes (a HUGE deal) and follow some of these tips from Denise Austin...

Eat Right!
Find the Hidden Calories

Who doesn't love fast food? And if you're like me, you got really excited about the new "healthy" menus at the big chains. Keep in mind, though, that these "healthy" foods can hide a lot of extra calories!
But don't worry — it's easy to tell the difference between the really good stuff and the health food impostors once you get the hang of it! Just use some common sense when ordering, and you'll be a fast-food pro in no time! Here are some tips to keep in mind:
Ordering a salad? Skip or limit the dressing! It can add hundreds of unwanted calories. And those croutons? Toss them!
Order chicken sandwiches without mayo or other fatty sauces.
Keep an eye on portion sizes. In many cases, a small cheeseburger might have fewer calories than an entrée-sized salad with dressing! Likewise, a deli sandwich is only a good alternative to a burger if it's a sensible size. If it's not, consider splitting one with a friend, or take half home for later!
Always go for grilled chicken rather than fried or breaded. That little detail can save you 100 calories.
Avoid cheese on burritos, tacos, and baked potatoes

In Peace and Struggle.
CRay

Grocery Shopping

2009-01-14T20:44:00.000-08:00

Hey ladies...just wanted to share some helpful info. I'm one of these folks that just buys stuff at the grocery store...cabinets are full, I'm not eating half of the food I purchased and still buy more. Not necessarily bad/junk foods, just things I was in the mood for while grocery shopping. I did something DIFFERENT this time....I let my cupboards get bare!

Then I decided I wanted to fill it with healthy, nutritious foods. I don't know a lot about nutrition so I went to sites like www.prevention.com and I looked at Lifetime Fitness' magazine, Experience Life. Now some of these articles are unbelievably longwinded novels. It's just wayyyyy too much info to swallow, but I found this cool article...

http://www.experiencelifemag.com/issues/january-february-2009/healthy-eating/how-healthy-people-shop.html

The one great thing I took from this was ingredients to avoid:

Dirty Dozen Kathie Swift, MS, RD, nutrition director at the UltraWellness Center in Lenox, Mass., reads the ingredient lists on all the packaged foods she buys. If she sees any of the following, it stays on the shelf.
Hydrogenated or partially hydrogenated oils
High-fructose corn syrup
Artificial colorings
Artificial sweeteners such as aspartame, sucralose and saccharin
BHA or BHT
Monosodium glutamate
Hydrolyzed vegetable protein or autolyzed yeast extract
Potassium bromate
Propyl gallate
Sulfites
Sodium nitrate
Sodium benzoate or benzoic acid
It was fun to look at the ingredients, give up some things and try some new products. I encourage you to try the same. You'll be amazed at how much junk is in our everyday foods.

I also utilized this information as well:

Fats That Heal, Fats That KillMost of us could use more of these:
Cold processed, organic oils derived from flaxseed, sunflower, safflower, hemp, sesame, evening primrose and olive (look for dark bottles and store them in the fridge; also be sure to read the labels and get those omega-3 and omega-6s in proper 2-to-1 ratios).
Dark, leafy greens (spinach, kale, chard, arugula).
Fats found in raw fruits, vegetables or nuts (including raw nut butters, avocados, etc.).
Cold-water fish (uncooked or very lightly cooked is best).
And less of these:
Animal fats, tropical oils (palm, coconut, etc.), dairy and other saturated fats.
Unrefridgerated supermarket oils that come in clear bottles or plastic jugs (most cold-pressed organic oils are okay; olive oil is usually your best bet for cooking).
Trans-fatty acids (present in hydrogenated or partially hydrogenated oils, many prepared, fast and packaged foods, fried foods, most margarines).
Sautéed and grilled meats (steaming or baking is better for you — bummer, huh?)

HAPPY SHOPPING!

Jana

SSDWLC's 6th Newsletter aka "The TAKEOVER!"

2009-01-14T20:41:00.000-08:00

Good morning sisters-in-weight-loss! I have officially taken over the newsletter! Ok..not really, but wanted to share something with you.

How would you describe your appearance? Is what you see in the mirror an illusion? Is what's in your mind REALLY the size of your behind? I'll share a little background about my body style/image/weight loss journey.

I've pretty much always been a pretty petite framed person....always top heavy though...why am I the only 9 year old on the playground with breasts? In high school, I was about a size 4-6. The largest I ever was - was a size 10..the freshman 15 turned into about 20-25 (with the help of late night muffins, whole milk, chicken parmesean sandwiches and fries about 2-3x per week, rare workouts and the evil Depo shot). I was slightly depressed freshman year.

I completely rectified that...I moved to another city...had no car and had to rely on riding the train and walking to my destinations..plus the city had lots of hills...LOVED IT! I went from a size 10...dun..dun.dun..to a size 2. I LOVED IT...although I think I looked hungry & po. I did it in the most non-traditional way. I NEVER WENT TO THE GYM. I did this all by utilizing my environment and dancing like crazy whenever I had a chance!

I maintained about a size 6..UNTIL..the baby! I rocked a size 12 for so long after Ryan's birth. I weighed 138 when I got pregnant (which is about 10 lbs overweight for me)...168 at his birth..and I don't think I lost a single pounds for about 14-15 months. I'm like goooolllly..he weighed 6lbs/5oz.

I finally got a trainer and braces...and lost 25 pounds. The braces were wonderful..It hurt to eat..smoothies and soup were my friend!

So now a size 8 (143 lbs)..I want my 6! Excuse me to be long-winded, let me get back to the original question.

What do you see when you look in the mirror? I encourage you to look at yourself..in your birthday suit...and with different outfits on. I like watching "What not to wear" because they emphasize the image you're giving to the world daily. I work in corporate tax, so I must be professional EVERYDAY...what's casual Friday? I strive to be "client-ready!!"

I work with a caucasian female with some "sista" hips. I go on and on about my weight sometimes at work and the other day she said "Jana, I think the way you see yourself and how others see you is completely different."

So, today I will be amongst friends and family at a Lifetime Fitness Open House (Yay, Courtney) working out and enjoying each other's company. I plan to ask them how they perceive my body/style. Again, I'm doing this with people I trust and I'm open to hear their critiques. You might say "To hell with what other people think", but I encourage you to just try it as an exercise.

THE BIGGEST THING EVER: Ladies, please get a bra fitting. I encourage you to go somewhere like "The Bra Specialist" or an exclusive store, not Victoria's Secret or JCPenney (Everytime I go there, they get it wrong). The difference is knowledgeand breasts on your knees or your neck.) The bras are a bit more expensive, probably $35 - $60, but it's worth it. I am a 32DDD, per the Bra Specialist a few months ago. I purchased one bra from there so I could get an accurate size and then went to Marshall's later. I went to JCP the other day. The woman said I was a 36C. It is NO WAY my chi-chi's are fitting into a C.
Excuse my novel..I really don't have a chance to respond while at work!
Know that when you look in the mirror...it's a beautiful woman staring back at you - full of love, positive energy and potential to be anything and to accomplish anything she desires. There is power in your thoughts and in the tongue! Uplift yourself and your breasts today! LOL

Jana

SSDWLC's 5th Newsletter

2009-01-14T20:40:00.000-08:00

LADIES!!!!

Good morning to you... Good morning to you... Good morning dear friends... Good morning to you!

I must say that yesterday was a fabulous day for me. I attended a Women's Ministry meeting and Bible Study. God is indeed good and I am elated that He guided my path to His house of praise on yesterday.

I am excited to say that I lost two pounds (after gaining one initially, I lost two total). That puts me at 136... six more pounds and three weeks to go. I can do this! It is totally achievable. I am excited to announce that I am teaching a Soul Grooves (Strip Tease Aerobics) class at the gym tomorrow morning and I am indeed pumped! It has been about a year since I taught.

As for you ladies... how are things? Miss Mone just got her stationary bike earlier in the week... how are things going Nay Nay? I have been in contact with most of you, but I would love to know how each of you are doing reaching your goals.

Come on ladies! We can do this. It won't be easy, but it is worth it!

Courtney's Tip for the Day!
Get Movin'! Cardio... cardio... cardio! Along with eating right (85% in weight loss) the proper cardio is important in burning fat. Cardio is any activity that gets your heart rate up. This could mean running outside... getting on a treadmill...bike....stair climber...eliptical... anything that is going to get your heart rate up.

For first timers who don't have a gym membership... get a Tae Bo DVD or another workout series that you can do all in the comfort of your home.

Shedding the weight is the cake (great!), but toning up is the icing!

Let's Get It!

In Peace and Struggle.
CRay

SSDWLC's 4th Newsletter

2009-01-14T20:37:00.000-08:00

Good Morning!

Ladies... Ladies... Ladies... today has started pretty well thus far. It probably had a lot to do with the way I ended yesterday.

After a strenuous cardio workout and a relaxing yoga class I ran home (8:15pm) and the multitasking began. I got Caleb ready for bed (brushing teeth-washing face-pottying-bedtime story and prayers, as I had gave him dinner, a bath and he had completed his homework prior to going back to the gym), I then made me a small salad, watched a little junk tv, washed-dried clothes, ironed Caleb's uniform, made his lunch and... RAN MY BUBBLE BATH!

After all the multitasking I was doing, I deserved just what I got. I ran a super warm bath full of bubbles, turned on 102.1, lit a candle bath side and grabbed a book. I soaked for about 30 minutes, while listening to Rudy V's smooth voice and snuggling with my book. Shortly after I took a bath and did the other necessary preparations for bed.

It felt so good!

Ladies... I challenge each of you to take time at least once a week for a long soothing bubble bath. Get you a candle and lock the door... you'll be glad you did!

As for me... my eating is the same... I actually gained a pound! I am not discouraged though... I am going to continue doing what I am doing... I will shed it and more real soon!

Courtney's Tip For the Day!
Get in tune with your SPIRITUALITY! This is of extreme importance for living the best life possible and accomplishing your goals. For faith is the substance of things hoped for and the evidence of things not seen! Your breakthrough starts with a thought... faith puts that thought into action. It is important to know that our God is with us every step of this journey and He will not leave or forsake us.

With Him all things are possible!

Set aside time to get closer to Him... study your bible... pray... anything that will bring you to His side. You will notice a change in your life IMMEDIATELY! There is nothing better than the peace that God gives you when you decide to take His hand and walk on His path! I am headed to bible study tonight... I am going to start making more time for God during the week... you should too!

In Peace and Struggle.
CRay

SSDWLC's 3rd Newsletter

2009-01-14T20:31:00.000-08:00

Ladies...

What an amazing day this day is turning out to be. It started out (for me) with a cry (literally) out to the Lord to reveal some things to me. Lets just say, He is AMAZING! I am so glad that everyone is amped and ready to make this year a WONDROUS one. We can and will meet all of our goals!

Jana- Girl... you do what you have to do with your "one last time self" (smile). You will start your trek when you are ready... that is the only way you will be successful. We have to make it up in our minds that we can do this... and then we will. Much Blessings Lady!

EVERYONE! I have a challenge for you... let's collectively look at our bodies and food differently. Lets view our bodies as vessels that can only function properly with the right nutrition, excercise and occasional (moderate) treats. Please know that it is ok to reward yourself at certain times. Our bodies need it. It is the excess that hurts us.

Take myself for example. I have completely changed my eating habits, but I do reward myself once weekly (most of you have met me at Happy Hour ;o). I is so important to reward yourself and then head back to your journey. Your treat shouldn't be thought of as a norm... it should be thought of as a reward.

Guess what my BDay present to myself will be?

A 5 piece order of chicken tenders with a LARGE order of seasoned curly fries and a medium vanilla shake from Jack 'n the Box! I have waited 4 months for this! Then I will emerge myself on to a treadmill for 10 consecutive days!

CRay's (and Denise Austin's) Tip Of Today...
Rethink your Habits! It is important to understand how to create good habits and change old ones. Just because you have been doing something for a long time doesn't mean it is the best thing for you... try changing things up. This is what Denise had to say...

Rethink Your Habits One Step at a Time!
I am a big believer in the power of small victories! The best way to get healthier and more fit is to take baby steps, and open the door to good habits a few at a time.
When you try to overhaul your entire lifestyle overnight, it's easy to burn out. But when you start with one small change and put your energy into making it a habit, the chances are a lot better that it will stick! Did you know that it takes about three weeks to change a habit? If you can take a small, achievable step and make it a regular part of your life for three weeks, you should be able to stick to it permanently.
If you're feeling a bit overwhelmed by the number of changes you want to make in your life, or if you're not sure how to get started, try this: Make a list of the changes you'd like to make, big and small. Include anything you can think of. Now go over the list and pick out one change to start with. Make it something that you feel is achievable at this stage of your life. For example, you may not be able to make over your entire diet, but maybe you can fit in one more vegetable each day in place of a less healthy food. Or you may not have time to join an aerobics class, but maybe you can start taking a walk most nights after dinner. Pick something you think you can accomplish, and put your energy into making it happen! You'll be so happy when you can check this item off of your list.
Once you feel confident that you've accomplished this small change, add another item from your list to your efforts. And don't forget to keep track of the changes you've already made! Nothing is more inspiring than knowing that you can and have accomplished changes in your life. Be proud along this journey!

In Peace and Struggle.
CRay

SSDWLC's 2nd Newsletter

2009-01-14T20:27:00.000-08:00

Merry Christmas... Happy New Year and Happy (soon to be) Birthday to ME!!!!

It has been a couple off weeks since I wrote, because I took a couple weeks off from work and that is where I grab a few seconds during break to email you all. I missed each of you terribly, but I have caught up with each of you in some form or fashion (minus my dear Kim!).

I must say that I am doing pretty good. I am not as OCD about what I eat, and have managed to maintain my weight of 137 for the last couple of weeks. I am going to get back into my rigorous process in the next few weeks, because I do want to lose seven pounds prior to my birthday (Jan. 27th). It has been a goal of mine and I am going to stick to it.

This year is going to be AMAZING for me! I can just feel it... I have been so focused on myself physically, it is time for me to step up my spiritual game! God has put me in such a position in the last couple of weeks, that I have no choice but to trust in Him. I am doing that, and I plan to fast for the whole month of February. I will give each of you the details of the fast as soon as I work it out in my mind.

I don't necessarily believe in New Year's Resolutions, but I do believe in changing your life, which begins with changing your heart. I am in the process of learning to love the way God loves, live the way God wants me to live and laugh every opportunity I get!

I would like to welcome my cousin Jessica to our circle of support and re-welcome the ladies that the started this journey with us and a few new ones. I will start sending the emails out to everyone... if you do not want to receive emails please contact me. I do pray that God will enable us to be blessings in some way to each other.

CRay's Tip of the Day...
REFLECT! This is a New Year and everyone is "resolving" to do things much better than in '08. While this is important, it is also important that we take time to remember where we came from and what we came through. It is important that we take time to reflect on our past every now and again so that we know why our future is so important!

We will get there!
Soon!

In Peace and Struggle.
CRay

SSDWLC's 1st Newsletter and Weight Loss Plan

2009-01-14T20:12:00.000-08:00

Hello Family and Friends! Each of you have inquired about (or I volunteered) information concerning my recent quest to shed 20 lbs. So far I am down 12 and EXTREMELY EXCITED! I wanted to start a support group (via email and phone) with those of you that would like to begin the journey as well. It won't be easy, but we can definitely do this together. I have "copied and pasted" a copy of my plan... please email me if you are interested and I will continue to email updates on recipes and recent weight loss. I will also schedule group work outs and "delectable delight days" were we will get together and cook up new healthy recipes...

Will you join the...

Super Sexy Slim Down Challenge!!!

As I embark on my journey to a healthier body, mind and spirit, I have developed a way to aid me to my destination (I will write about the physical part now). The formula to loose weight includes good nutrition plus exercise; often times the exercise is the easy part. Many are then faced with the question, “What will I eat?” About two months ago I was faced with that same question…

Here’s my answer…

Please note that you should have at least one hour of physical activity three to four times a week. Cardio (any activity that gets your heart pumping) is the perfect place to start.

The meal plan below is a sample of what I have done (it has aided me in loosing over 12 lbs. in a one and a half month period). Please fill free to substitute your own meal replacement (I chose Slim Fast… do what works best for you). Also know that your “one meal” a day does not have to be dinner… pick the best time for you and supplement during the other two meal times.

DRINK PLENTY OF WATER (Try at least a GALLON A Day)

Breakfast: 1 Slim Fast Shake (ready to drink)

Snack1: 1 cup of fat free yogurt

Snack2: Raw Veggies (Baby Carrots/Celery)

WORKOUT- I usually work out for an hour combining cardio and weight training

Lunch: 1 Protein Shake (I use Mix1)

Snack3: A Rice Cake/A Few Yogurt Covered Pretzels/Fruit (I pick one to snack on)

Dinner: A Sensible Meal (ex. Soup/Salad/Baked Fish/Chicken and a Veggie)

Snack 4: Jello/Pretzels/Fruit (I pick one)

SLEEP!

Please base the times between snacks solely on your hunger… only eat when your BODY (not mind) tells you to!

Note that this is the particular plan that I follow… I eat about four HEALTHY snacks a day, because I do get hungry and I dare not starve myself! As long as you make healthy choices about what you eat and how much, combined with exercise, you will see a difference in your body.

Healthy Weight Loss is about 2 to 3 pounds weekly.

Feel free to call or email me anytime for support… I am here! I will probably be calling/emailing you too!

Thanks for your time.

CRay

P.S.

Please encourage those you think would like to join this support group to check out this blog!

WELCOME LADIES!!!!!!!!!!!!!

2009-01-14T19:57:00.001-08:00

LADIES!!!!

It has been about a month since I officially started SSDWLC, and I am proud to announce that we have 15 women that are actively involved! YYYYYAAAAAAYYYYYYYYYY!!! I typically send out emails daily on what's going on in my personal journey and a few tips to get you started on your day. I am pretty sure that your inbox has had enough!

Starting today I will post the Newsletter to this site. You can still feel free to email me any personal inquiries or concerns. I just want to make this easier for you all and for myself. I am so excited that God has used me (and you for me) to encourage each of you on your journey!

We will make it to the mountain top. I will use the next few posts to recap our journey, for those who are new.

Much Love and Baby Carrots!
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