Week 3 of the 21 day #FatDemon Challenge

WEEK 1 – Listen to Your Life

• Day 1 – Water when you wake
• Day 2 – Wake up a little earlier.
• Day 3 – What’s your why?
• Day 4 – “We”… touch base with “your person”
• Day 5 – Water for half of your weight.
• Day 6 – Wind down and rest.
• Day 7 – Walk (for at least 15 minutes)

WEEK 2 – Look at Your Life

• Day 8 – Log your meals
• Day 9 – Look at your snacks.
• Day 10 – Learn to like the green (Choose salad or the veggies)
• Day 11 – Lug Your water…. only water.
• Day 12 – List your meals and your movement. 
• Day 13 – Lose the fast and/or fried food.
• Day 14 – Lose the sugar.

WEEK 3 – Love Your Life

• Day 15 through Day 21 – Practice and Repeat Days 1-14

Here’s some other fun things to do while you fight the #FATDEMON this week!

• Day 15 – Share a scripture that helps keeps you focused.
• Day 16 – Share a motivational quote that helps keeps you focused.
• Day 17 – Share a screenshot of a song that helps keeps you focused.
• Day 18 – Share with ME! Finish this sentence… I loved this challenge because…
• Day 19 – Think about your exit/maintenance plan.
• Day 20 – Write down your exit/maintenance plan.
• Day 21 – Share your exit/maintenance plan with “your person”.

Day 3, 4, 5, 6, and 7

Well, it's been a hectic week, but I have been posting about my daily accomplishment on my REFIT with DeeJay Facebook Page.

Day 03 

🙌 Drink water first thing

🙌 Wake up 10-15 minutes early to read, meditate, stretch

🙌 What is your "Why?" Why are you doing this challenge

Day 4 

🙌 Drink water first thing

🙌 Wake up 10-15 minutes to read, meditate, stretch

🙌 Remember your why

🙌 We are in this together (who is your we?) Accountability partner

Day 5

🙌 Drink water first thing

🙌 Wake up 10-15 minutes earlier

🙌 Remember your why

🙌 Report to your we

🙈 Drink half your body weight in ounces (I struggled with this...)

Day 6

🙌 Drink water first thing

🙌 Wake up 10-15 minutes earlier

🙌 Remember your why

🙌 Report to your we

🙈 Drink half your body weight in ounces

🙌 wind down (had a great time laughing before I went to bed)

Day 7 

🙌 Drink water first thing

🙈 Wake up 10-15 minutes earlier (not on Saturday)

🙌 Remember your why

🙌 Report to your we

🙈 Drink half your body weight in ounces

🙌wind down

🙈 walk for 15 minutes (I wasn't able to do my walk, but I did do some laps while cleaning church this morning. 

Week 2 - 21 Day challenge assignments

Hey there Revolutionaries, I wanted to post about the assignments for week 2.  So you can get prepared for what we will be adding to the previous assignments. 

These assignments come from Chrystal's blog located here: 

This week are going to be focusing on "honoring your body." Don't forget last week's assignments are still going on.

1. Drink water the first thing in the morning
2. Wake up 10 - 15 minutes earlier (read, stretch, meditate)
3. Remember your "why?"
4. Check in with your accountability partner
5. Drink half your body weight in ounces
6. Wind down before you go to bed
7. Walk 15 minutes a day (or do some form of workout)

Day 8 - Log your meals 

• Write down everything you eat
• EVERYTHING...everyday until the end of the challenge!
• Pay attention to what you are putting in your body.
• Keep a journal in your notebook, on your phone, or in an app (like MyFitnessPal)
• Snap a pick (or take a screenshot) of your food journal.

Day 9 - Look at your snacks.

• Decide on healthy "go-to" snacks (Be sure to include fruit!)
• 1 is okay. 2 is better. 3 to 4 is awesome.
• Today and everyday forward keep healthy snacks with you.
• EAT IT...especially when you are tempted to eat something else.
• Snap a pic of your snack ideas - either in written or real form.

Day 10 - Learn to like the green (Choose salad or the veggies)

• Eat more green. Shoot for more veggies overall but especially the green ones. 
• Have a good mix of cooked and raw green veggies.
• Aim to eat veggies (and fruit) at every meal.  Spinach is great in the morning smoothies or with eggs.
• The RDA is 5 but research shows more is better (see below).
• When you are out to eat, substitute salad or veggies for a side item or choose salad altogether.
• Avoid the fat (butter and oil). Use less dressing on your salad.
• Snap a pic of your green choice.
• Have a recipe for a great salad or homemade salad dressing? Share it!

Day 11 - Lug Your Water...More Water.

• Stop drinking your calories.
• That's right. From here on out, try to drink nothing but water.
• Yes...ONLY WATER.
• Log your intake
• Snap a pic of your water container.

Day 12 - List your meals. List your movement.

• Plan your meals for the week
• Plan your movement for the week
• This is the day on which your success next week will rise or fall.
• Be realistic but challenge yourself a bit.
• Try to list out your meals and movement plans for the rest of this week, and all of next, but if you only do a couple of days that will work too.
• Stay ahead of your choices by having a plan.
• Don't forget to actually work your plan! EAT and EXERCISE based on your lists.  Obey yourself. 
• Snap a pic of your lists. We want to see what you've planned to eat and how you've planned to move

Day 13 - Lose the fast and/or fried food.

• Self-explanatory
• This is where it gets real people.
• Rock your plan. Avoid the drive-thru
• If you have to go for something quick in "fast-food-land" pick the salad and watch that dressing.
• Snap a pick of any plate today! (particularly at the time of day when you are usually tempted to eat fast or fried food.)

Day 14 - Lose the sugar.

• Self- Explanatory
• You rule your cravings. Don't let them rule you.
• If you need to fix. Eat some fruit.
• Hint: Medjool dates and raw almonds get pretty close to Reese Peanut Butter cups.
• Be ahead of the game. Know when you crave sugar and why. Prepared for the attack and be ready with one of your healthy snacks.
• Snap a pic of any plate today! (Particular at the time of day when you would eat or drink something sweet to satisfy your sugar craving.)

Hope you all continue on this journey 

Day 1 & 2 of 21 Day Challenge

I began my 21 day challenge on Sunday, October 1st. I was able to post on my REFIT® with DeeJay Facebook Page.

I took a close up photo on Sunday morning. The photo on the left is without any foundation at all.  The second one is with just foundation.  I wanted to see how the change in skin tone would be with the water consumption. It's amazing how a good foundation can makes things better.












I also got a full view of front and side to see what changes happen through these 21 days. I didn't want to get it in this ugly boy shaped shirt, but I wasn't able to get one yesterday when I was dressed cute at church.  Maybe after the challenge is over I can do a cute outfit photo.

Day 1 - Drink water first thing. I woke up and drank this glass of water as soon as I got up. It was great to be able to complete this challenge within minute of getting up.

Day 2 - Wake up 10-15 minutes early (to stretch, read, pray, meditate before the day gets away)

Add Drinking water first thing too. 

I woke up at 6:15 (which is actually 30 minutes before I usually get up on a regular work day.) I also go to read the Bible reading for that day as well as get a couple of days that I am behind on. And I drank water before anything else this morning.  

Hope you all are doing well with your daily challenges.  They are simple this week and we are to be listening to our bodies.  What do you think about getting water in your body before anything else...such as coffee, food, etc. There are important reasons to begin your day with water as you can read here.

I'll keep posting my daily challenges on my Facebook REFIT® with DeeJay page, so the next blog will be week 2's assignments. 

Two more days...

Until we begin the 21 day #fatdemon challenge.  I am pretty excited about starting this challenge.  If you would like to join me, feel free to read this blog post to get the information about what we will be doing each day for the first week. I will write week two later this week, to get you prepared.

 I went through my calendar to add each day's assignment for the first two weeks.  I have a 30 ounce water bottle so if I drink four of those I will have half my body weight in ounces.  I hope that by the end of this I can drink less water.  LOL! I love water, but it's hard sometimes to just drink water. 

Week 2 is a little more challenging, we will eventually take away other drinks besides water and then no sugars.  Thankfully fruits are still allowed, just no simple sugars that are in coke ICEES and donuts. I know I shouldn't be eating these anyway and it's not something I'm proud of.

I hope that those joining me will be encouraging others who are going through this. We will have a great 21 days and maybe even get the switch flipped to make better choices in nutrition and movement.

#FatDemon 21 Day Challenge

Inspired by Chrystal Evans Hurst #fatdemon I am going to begin the 21 Day challenge on October 1st. I love when the month begins on Sunday (besides the fact that the 13th lands on Friday when the 1st is a Sunday...but it's really nice to begin a mind concept at the beginning of the week.  I'm hoping some of my REFIT® crew will join me on this challenge too.

Here is the breakdown of the challenge. Days 1-14, doing a daily assignment as well as the previous daily assignments. Days 15-21 focusing on all the previous 14 days of assignments...one day will build on the next day.

Pre-assignment: Take photos of yourself before you begin.  These do not need to be posted right away. This is great to see how much change has happened for those 21 days.

1. Close up of face (with or without makeup) - this will show something about the water we will be drinking.  
2. Full view from the front
3. Side view.
4. Any other shots you want to add.

Measure yourself.  And weigh (if you want to).

WEEK 1

Day 1 - Water  #1

• Drink water upon waking. Wake up and cleanse.
• Let the first thing in your body be H2O. Start fresh. God's mercies are new every morning and everyday you have the opportunity to start clean both physically and spiritually.
• Snap a pic of your "water on wake up."

Day 2 - Wake up!

• Wake up 5 to 10 minutes earlier.
• Get your heart and your mind right for the day.
• Pray. Meditate. Lay there and think. Stretch your body while laying down.
• Read - Need ideas for what to read or pray? I'll post some Scriptures that were recommended by Chrystal that encourage healthy living, also you can check out her post on 20 ways to Study the Bible
• Snap a wake up pic! (Clock with wake up time, your Bible, a Scripture verse, healthy article, etc ... don't forget your water too!)

Day 3 - What's Your Why?

• What's your reason for wanting to be a "healthy you"?
• Identifying your why will give you something tohold on to when you don't feel like making good choices. Your why can give you strength.
• Write down your "why" and snap a pic.

Day 4 - "We"

• Choose someone to connect with throughout your journey. Who can hold you accountable? Who  might want to join you on the journey? We weren't made to walk alone.
• Decide when you will connect. Weekly weigh in? Daily text with updates? Tagging food choices on IG/Facebook?
• Tag "your person" on IG/Facebook

Day 5 - Water #2

• Drink half your body weight in water ounces. 200 pounds? drink 100 ounces.
• Get a cup, container, or water bottle you like and keep it with you at all times.
• If you don't make it...DON'T GIVE UP. By the end of the 21 days you will be a water guzzler!
• Add lemon if you like for flavor and to help correct your PH levels. 
• Snap a pic of your water bottle

Day 6 - Wind down. Rest

• Get more sleep.
• Wind down earlier. Take a nap if your schedule allows.
• Slow down. Say no. Give your body room to rebuild and renew itself.
• Snap a bed time pic! (Your bed, your wind down activity, the clock with your bed time hour)

Day 7 - Walk

• Go for a walk. At least 15 minutes.
• If you already have a consistent workout plan. Good. Still plan in a 15 minute walk at least once in your week to clear your head and to keep it simple. 
• Talk a selfie of your walk or your workout

I am excited to begin this on October 1st...and I'm getting my mind set and have began praying about the challenge and who will be joining with me.

Thankful to Chrystal Evans Hurst and her encouragement to her followers to do this back in March. I am just now getting into the  mind set to do this. 

#unfinished

At my lowest on this journey

I started my weight loss journey in 2011. I was ready to make that change from unhealthy to healthier life change.  I knew it wasn't going to be just a diet, but an actual lifestyle change. I had found an exercise program that had pulled me in and I was addicted...ZUMBA® 

I didn't like ZUMBA® when I first tried it. I had gone to a class at the Y and just hated it. I felt it was too fast and too confusing.  And then my sister Mary visited the area and met a local ZUMBA® instructor Lisa Irish.  After a guilt trip from Mary I met her and another friend to try this class in the area. I HAD A BLAST!! I never thought I would like ZUMBA® but I was wrong. After that one class, Lisa introduced me to Ashley Harper who was having a class that was located within 7 minutes of my house. Ashley and I clicked and I really liked her style of leading the class.  This girl knew how to do it...her energy, leading technique was just enough motivation for me to get sucked in.  

September 16, 2011

As the year went by, my desire to actually instruct ZUMBA® developed and I decided to go for my certification. I was doing well on my weight loss part of the journey and thought, even though I'm not where I want to be yet, I want to be able to encourage people too.  I had some supporters too. They chipped in and helped me get my money in time for the training in Kentucky.

with my instructor Marci

After my training, I began leading the Saturday classes our facility had.  Even with just one attendee at times, she was a very encouraging girl, I was able to get myself accountability to work out. I had also began teaching a class for a local doctor's office at 6 pm before the regular class. Eventually I took over the classes that Ashley had been teaching and was doing up to 5 classes a week.  

However, that schedule wasn't good for me mentally or physically and I had to cut back to just doing three classes a week.  I lost a few attendees here and there, but my desire was to still encourage people to let them know that fitness can be fun and simple...however, there were those who would say as I did..."I can't do ZUMBA®...I don't know how to dance...the steps are too complicated...the music is not stuff I listen to.  My class really enjoyed the music that was popular and requested those songs more than the Latin music required by ZUMBA® Also my attitude was in a rut. 

The fix to this was...REFIT® Revolution.  Created by Angela Beeler, Catherine Ballas and Emily Fields "to make fitness a community".  Their vision "to create a fitness experience that changes people from the inside out, and this vision is accomplished by focusing on the heart as a muscle AND a soul." 

Kathi and me at our REFIT® training

My friend Kathi, who had gotten her ZUMBA® certification and wanted to be able to be a great role model for her baby girl, approached me about attending a training session for REFIT® in Columbus this past March (2017).  We are so happy that we did.  Because we have found a family.  It's a different family.  I can't explain it into words usually, but knowing I belong at REFIT® makes me want to do fitness more.  Wants me to encourage even more.  

Throughout this weight loss journey, I have had a few ups and many downs.  My ups have been the community I have become apart of.  They are so supportive.  When I have a low number class, they are there to encourage us to keep at it.  They have ideas (a lot that I haven't thought of), suggestions, or just a word of "hang in there."  This family (community) is truly the power source of this program.  Some of the downs...1) few months after I got my certification for ZUMBA® my father became ill and I was having to cancel a lot of my classes to spend time helping care for him.  2) Not putting myself first in my healthy living journey caused weight gain and an "I just don't care" attitude. 3) and most recent down has been the knee problem I have developed.  I am in my late 40s and it just makes me frustrated when injuries causes me to have to modify my way of moving.  

Kathi taught class this morning. Frustration had set in as most of the routines that Kathi does are lateral movements and doctor has asked me to limit my lateral movements since my knees are effecting the ability to do them.  I was going in and out of the room that we hold class and just doing other things to help build up a sweat (i.e. vacuuming the sanctuary).  But she played two songs back to back that were songs I could do...one of which was "Unfinished" by Mandisa.  As that song began to play, the Lord began to speak to my heart. When the chorus came it was like the Lord was saying this to me:

I started something good and you've gotta believe it...I started something good and I'm gonna complete it...So celebrate the truth my work in you ain't through...you're just unfinished. 

All of my frustrations almost immediately got into check.  I realized I'm not a failure, I'm just unfinished.  God is still working on me. 

During my instructor training, we did an exercise of what we felt like we were and what we wanted to be.  My two words were "failure to finisher".  In the past I have failed many times, but I want to be a finisher...and today I felt I was still in the process of finishing...not a failure yet, but still being worked on.  

How many times have you just wanted to give up on yourself? I know I have been there as well, but today instead of being ready for giving up, I was ready to process these thoughts and work on ways of modifying the routines so I can still do them and continue to work on my process.  

I'm so thankful for Mandisa...who has struggled on her journey of this life.  She has expressed in many ways through her songs that have been able to speak to me and allow me to be open to hear God's words for me.  Philippians 1:6 says " For I am confident of this very thing, that He who began a good work in you will perfect it until the day of Christ Jesus." God is still working. I'm still willing to be clay in His hands.  Let's do this!  

What To Expect...

You are the inspiration behind REFIT®. We believe that fitness can change lives and help people live with greater impact. REFIT® helps you discover your impact potential.

Our classes are about community. We believe fitness can be more than fitness when we focus on the heart as a muscle and a soul. The REFIT ® program is designed to cultivate this "more than" experience. 

REFIT® is for anyone and everyone. We believe there is power in diversity. REFIT® welcomes all sizes, shapes, ages, values and backgrounds. We are your fitness family.

I love that REFIT® is about movement plus music.  Each move that we do in class has a purpose.  With other dance fitness programs people actually learn types of dances.  REFIT® has movements that we do to help with all parts of the body.  For instance, we do chest pump and chest pull for the CHEST.  For the HIPS it would be hip swing and hip circle. A key to make sure this is happening is MUSCLE CONCENTRATION NOT CONFUSION. Keep minds and eyes focused on muscles in use. 

Eclipse hype

I was a little disappointed that I didn't get to actually watch the eclipse live, but due to my full time job as a receptionist for a doctor's office, I wasn't able to leave my desk during the middle of the day.

I did however enjoy reading posts from people about the eclipse.  This one from Tobymac was posted and I shared it on my Facebook page.

I did try to celebrate the eclipse during my class. I purchased some Eclipse gum to give to my participants that came that night.  I played Bonnie Tyler's "Total Eclipse of the Heart" during my cool down, then for Heart Work, I talked about how we can allow things in life to eclipse the light from our lives.

Trials, struggles, valleys and those little things that can make life hard can cause the light of Jesus that is in our lives as Christian to become eclipsed with darkness.  We need to be aware of those things that can get in the way of the light. Focus our attention on God.  When we focus on the things that eclipse us, it's allowing Satan to win.  But when we focus on God, He wins.  I'm thankful that I have a great family and a group of friends who keep me in check.  I also am thankful for the personal relationship with Jesus.  Life can be hard, but God is good and we need to focus on the goodness of God!

Be Still

Last Thursday I read the lyrics to Steven Curtis Chapman's "Be Still." Well last night I read the poem to the left. 

LET YOUR GOD LOVE YOU

Be silent.

Be still.

Alone.

Empty.

Before your God, say nothing, ask nothing.

Be silent.

Be still.

Let your God look upon you.

That is all.

He knows, He understands, He loves you with an enormous love.

He only wants to look upon you with His love.

Quiet.

Still.

Be.    

Let your God love you.

Anonymous

It was very encouraging to me.  One of my girls asked for me to share it with her, so I thought I would post it here as well. I'm so thankful that God will speak to us when we are still and quiet.  Sometimes it's scary to be alone and quiet, but that's the best place to be when we are waiting to hear from God.  I love listening to music and watching things on TV, but it's more important to turn those distractions off and be still and let God love on us.  

Psalm 46:10 "Cease striving and know that I am God; I will be exalted among the nations, I will be exalted in the earth." (NASB)

REFIT® Revolution - Faith Infused

One of the things that drew me to REFIT® is the fact the infusion their fitness program with faith.  They don't punch it in your face, but let the music and the heart work at the end of each class speak encouragement to those in our classes.  

I am a Christian. I have a goal in my life that I would honor God with my actions and attitude.  REFIT® allows me to honor God with my fitness program.  I love being able to use music from my favorite Christian artists to move to.  It's amazing what some lyrics are in certain songs out there.  I don't mind pop music, but I like for the lyrics to be clean and appropriate for all age groups.  

My favorite part of the class is the ending with cool down and heart work.  I love being able to speak life to my peeps that come to class. I'm able to share devotions, or pray, or an inspirational poem.  

Changes to be made...

So I am having to make some changes and I'm a little late in doing so.  Wanted to begin in August, but I'm about 8 days late.  I am having to change some eating habits...cutting carbs and sugar. 

So no more Coke Icees 😞 

My goal with this blog is to be able to use it for my changes I'm making and also with my REFIT® with DeeJay Facebook page.  I hope that I can be encouraging to others while I am on my journey to a healthier and revolutionary me!!

For the month of August I am wanting to begin tracking my food on MyFitnessPal. I am hoping to be able to do better than I have the first 8 days of August.  

The reason I joined the "REFIT®" Revolution

*Originally posted on Tuesday, March 21, 2017 on my regular blog.

When I first heard of REFIT®, I was a Zumba® instructor looking for routines to help fill my playlist. I was drawn to the founders and how fun and encouraging they were. They seemed to be like friends of mine even though I had never met them. I had communicated with them about different questions I had and they were prompt in their replies to me. 

Fast forward to October/November 2016, and my friend and fellow Zumba® instructor began talking to me about dropping her Zumba® certification and signing up for REFIT®. I was all for it. I had been burned out with Zumba® but was still trying to be encouraging to my class. it was difficult at times, because even though Zumba® was the reason I had found a workout and even lead fitness classes, I was still struggling with being "good enough" to do it.

With REFIT®, I learned the following: I make change. I have worth. I am enough. I am loved. I have impact potential. I am beautiful. I am worth it. I bring value to my community. I am strong. I love people. I love myself. I love my imperfect life. I love the mess ups and the get ups. I am an amazing story of grace. I am facing fears. I am choosing adventure. I can do hard things. I am a mover. A shaker. A catalyst maker. I have purpose. I am a REVOLUTION!!!

What is REFIT®?

REFIT® focuses on the whole person. We believe in you. We believe you bring your best to each workout, and that's enough. REFIT® doesn't guarantee results, we guarantee relationships which lead to results. We're on this journey with you.
REFIT® is fitness FOR ALL. We welcome experts. We embrace beginners. This isn't fitness for the fittest; it's fitness for the willing.

I am so excited to be apart of this fitness family...and FAMILY it is.  Since my instructor's certification class. I have held 5 classes. Each class has been so much fun. I don't have that burn out feeling anymore. I have been able to be there to encourage others on their journey. I have a long way to go to be where I wish to be fit wise, but I have started yet again on my journey. I am not quitting. I am a REVOLUTION.