Tag Archives: weights

Thankful that it’s been a year! 10 big lessons for smaller me.

November completes the first 12 months of this fat loss journey! I started at 146lbs in November 2013. This week’s weigh-in is at 133lbs! (I’m petite so these numbers are on the heavy side for me, especially since diabetes and high blood pressure run in my family. Yikes!) Here are 10 big lessons I learned for a smaller me.

1. God is in charge. Getting to know the One who created me helped me frame this journey spiritually. God is interested in everything in my life, even my fitness goals. [See Where God Fits Into My Fitness]

2. Spend more time in the kitchen. Thanks to my friend, Jonathan, this was a game-changer for me. He said he spent more time in the kitchen than the gym. I nearly spit out my coffee when I heard that. I learned that preparing my own food offsets my appetite. Putting in work for my meals meant that I got full faster and was more likely to choose healthy portions instead of schlepping through a drive through, order, stuff face then zzzz.

3. Shop the perimeter of a grocery store where more fresh foods, fruits, and vegetables are. That was a missing puzzle piece. This helped me choose better foods. Uh, can you say game-changer? BTW: this is thanks to articles on the12.com

4. Use a budget. Tracking my fitness activity and weight was a discipline that helped me with other areas of my life and wellness. I started mastering my budget and got better at managing my money, including seeing how much I spent on fast food.

5. I need sleep. Workaholics have an issue with that. But if i don’t sleep well and if i dont get enough rest, I am likely to munch on bad, empty calorie foods to help me stay awake. Sleep well —-> lose weight. Who knew?

6. I don’t need to eat that. Another game-changer. I learned impulse control and passing up foods that I knew were going to make me feel pudgy. [See Biggest Lesson on Fat Loss]

7. Just wait until I get home to eat. On those busy days of errands or working onsite, it’s tempting to just buy food. It’s especially disappointing when I buy something that is high in fat, doesn’t taste great and I probably could’ve put something that tastes better at home. I had to tell myself, Just wait until I get home and mentally plan my meal as I make my way home.

8. It doesn’t take a lot of money. I did things like 30-minute walks, getting enough sleep, stopping meals by 7pm. I just changed habits and didn’t break my bank account. I also didn’t do too much heavy cardio. I’m not against it. But in my case, I still had inflammation and other residual effects from radiation that were impeding my ability to effectively burn fat and build muscle. So i did gentle things and lost the weight slowly.

9. Less tv = less munchies. Resting from media or other devices helped me get to sleep faster. I found myself resting well if I stayed off devices after a certain time, a few nights a week. It helped my mind calm down and unwind. I wasn’t groggy the next morning. Mind you, this is something I observed with my own routines. This might not be an issue for some of you, but it wouldn’t hurt to give it a try.

10. Fitness is a journey, not a destination. I learned it’s about doing what works and challenging myself to do just 1% more than what I did before. Different seasons, life circumstances, budget constraints, work pressures can all influence my ability to be consistent and motivated. I learned that my fitness means including sensible choices in reasonable ways. Maybe it can get done in 12 months, maybe in 24. What’s most important is that I learn how to treat myself well and make wiser choices that will impact my health in the future.

I want to thank you, the readers, who are on this journey with me. I’m thankful for the encouragement and that you take the time to read the “comedy and calories” that are in these blog posts. I am looking forward to more adventures in the next stage of this fitness and sharing more stories, struggles and successes with all of you.

Sincerely,

Mahal

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Dance

hip hop 90sDANCE brings me joy  * escape * peace * strength * freedom *

redemption * prayer * courage*

It removes me from cancer. From the embarrassment of questionable relationships. From the dilemma of sad sad life.

I fell into dance. In high school, I needed a P.E. credit. I couldn’t run or throw/catch a ball.  I danced and I managed not to hurt myself. I wasn’t athletic. But dance was something I could do.

I learned to accept that God blessed me with the gift of movement, to be able to coordinate my body with fluid motion.

I danced in high school dance production and was President in my senior year. I was voted “Most Likely to be an Army Drill Sergeant” and “Most Inspirational” in dance. ENIMAGE1335168108693.jpg

hula

I studied hula under a world renowned Kumu Hula, Kunewa Mook, and I have performed hula and Tahitian dances. I have a  background in hip-hop and can dance the salsa, merengue, cumbia, cha-cha, waltz.

I like having the opportunity to be able to create a different fitness experience and explore other types of dance. I want a better body than when I was in high school, dancing three to four hours a day. I was flexible but I wasn’t strong.

SAMSUNG

I enjoyed practice more than I did performing. Coach John Wooden, when he retired, commented that he missed the practices the most. Not so much the games, but the practices. That’s how I feel. 

The practices were about the effort to get better at the dance – the angle and execution of the movement and to be able to blend the sequence together to form its own expression.

It wasn’t about the shows or costumes, even though they were like icing on the cake. It was about putting in the work and pushing yourself to get better than you were before.

Any open floor space will send my mind reeling to how it could be used for dancing. I’m a pain if you’re going to watch a dance performance with me – I will yell, cheehoo, narrate and comment on what I’m seeing. I can’t help it. It just makes me say something.

Zumba Sculpt

I like watching other people dance and discover their own motion and rhythm. The dance becomes their own process of unraveling their uniqueness. That becomes poetry in motion.

samba

 

 

 

On average, I dance twice a week. Each workout is half cardio/dance/Zumba and half working with weights. Getting to the studio has helped me stay calm and get mentally sharper.

Owning a dance studio is on my wish list. But for now, I’m working on staying active.