What an appropriate title for what I want to share. Sometimes it’s hard making adjustments, even the smallest of adjustments can be difficult. Just ask yourself when was the last time you had to change the way you do something? Was it easy? Fun? Worth the change?  Taking an all or nothing attitude sometimes is the best approach…especially when it comes to health and fitness. Ladies in the 21 Day Challenge know all too well what I mean when I talk about making the adjustments.  We spend 9 days preparing and making the necessary adjustments before actually starting the challenge. You can’t expect different results if you continue with the same behavior. That’s called insanity. Women make the mistake at looking at other women and become jealous and sometimes envious of their bodies without knowing the adjustment they had to make in order to get the results they have. Not only...

The 21 Day Challenge has given me some of the most memorable experiences that I will never forget. When I started this journey last summer I didn't know that it would be what it is today. Though I knew the concept was very important my main goal was to change how women looked at their body and to love their body. The one person that I have impacted the most is my mom. My mom was diagnosed with an autoimmune disease Polymyositis several years ago. An autoimmune disease in simple terms is where the body's immune system attacks itself. With Polymyositis involves inflammation of the muscles and the muscle fibers. The main symptom is weakness. The treatment is the use of corticosteroids. Steroids help decrease the inflammation. Now if you know any thing about steroids they cause a woman's #1 fear... WEIGHT GAIN. Weight gain was the issue my mom had. Despite...

Burr! It's been a cold winter in Georgia. I can't recall it ever being this cold. But you’re talking to a person that keeps the portable heaters all at all times plus the central heat. I'm always cold! When you think about the winter do you envision your self-exercising in or outside and eating healthy? Probably not. Matter of fact your excuse is "It's too cold to exercise." So now that we've established that you don't like exercising in the winter what about the food you eat? Cold, dark winter nights lead many women to over eat, crave fattening comfort foods and let's not get started with the Holidays. I won't revisit that lecture, but I will say that the average holiday plate has 3000 calories! Did you know that a lot of the foods we eat, we eat them because of the season? Here is a list of some of the foods that are...

21 and Done, If the Pain is Real the Results are Real! These are 2 of the slogans that I use for the 21 Day challenge and the I Love MY Body fitness class. They really don’t need much explanation, they speak for themselves. If you’re a student or have been a student of the 21 Day Challenge then you know why I say "21 and DONE". "If the Pain is Real the Results are Real" is one that my brother came up with for the ladies in the fitness class. LOL they know it all too well. Don't you ladies? :-) This week as very busy for me, I had a long, busy day promoting the challenge on Tuesday at a local corporation here in Atlanta, and then did 2 fitness classes with a small break between classes. These were not just any fitness class but a total body weight...

Do you know someone that every time you talk to them they have an excuse? If it's not an excuse it a long list explanations as to why they did or didn't do something? Often times I think it's the guilt that people feel and they think they have to explain themselves. When they really don't. I hear this all the time from people that know what I'm doing with the 21 Day challenge. Today I finally had an "Ah ha" moment. Their excuses or explanations are really not for me, it's their way of trying to feel better about not being true and honest with themselves. Hears my take on it. When you get to the point when you're ready for a life style change guess what? You'll change. Stop trying to find every excuse in the world to stay where you are. Regardless if it's your health, relationship, job, or...

Today is the first Monday of the New Year, know what that means? RESOLUTIONS!!! I teach a spin class at a local gym and every year the gym is packed with people that made resolutions to lose weight. And by June half the people have dropped off. January is the time of the year where gym membership increases, people try any and all kinds of diets, plus health and fitness advertisements are everywhere. From TV commercials to magazine covers. They all talk about losing weight, getting healthy and working out. The problem is many of the ads don't address the main issue...Your Mindset. You can follow the fad diets, starve yourself, workout until you can hardly breathe but guess what? It's all useless if you don't look at your relationship with food. I've talked about this topic before and it's one of the staples of the 21 Day program. How you...

Wow 2009 is almost over.  Can you believe how fast this year went? I can remember January 09 like it was yesterday. I must say that this has been a wonderful year for me! I don't think I've ever been so happy.  I don't want to sound as if I didn't have any trials, Lord knows I did. This year was filled with ups and downs but far more ups than downs. I learned alot about myself when it came to dealing with friends and family and how to love from a distance rather than not loving at all.  As I write this blog I am truly thankful to all the ladies that have allowed me the opportunity to share with them my passion for health and fitness.  Seeing the students on the 21 Day Health and Fitness Challenge overcome some bad eating habits and make life style changes is a great feeling. There were women that started out on the program on fire and ready to make the change,...

I recently posed a question to the members of my 21 Day face-book group, and I'm going to pose the same question to you. If you could do 1 thing to get healthy what would it be? I was amazed at the responses I received. Women came up with so many things they would do, from hiring a personal trainer to not eating. Ladies I say this all the time WE MUST TAKE CARE OF OURSELVES!!! This is the only body and life you have. Value and cherish it because at anytime it can be gone. Getting healthy is only 1 decision away. I can't decided for you, your husband and kids can't decided for you. The responsibility to get it together is up to you.  Start small. Change doesn't always have to be drastic. Small changes can yield big results. For example, if you drink 2 sodas a day cut it back to 1 better yet try...

Being successful at ANYthing takes dedication.  If you don't believe me as someone you know, What did they do to achieve their goal or become successful? 99% of people will say that it was dedication. Dedication is something that comes from within. I can't make you do anything , it has to be something that you want. I'm telling you this from experience. When I decided come a nurse I knew that getting into Southern University  School of Nursing was not going to be easy. So once I was accepted I made a decision to graduate with my degree in nursing no matter how hard I had heard it was.Long story short I did graduate, with honors might I add, but it was tough. It took alot of dedication to reading, studying and praying. The same is true with weight loss. Ladies, you have to make a decision to stick with the  plan in order to be successful. Success...

Today I made a drastic change in my appearance. I cut off all my hair. You may ask "Why did she go and cut off all her hair?" I did it because I wanted a new look and besides it's  just hair and it will grow back. I was bored with the same look. I cut it back in April and it grew back so fast that you couldn't even see the style.  So this time I made a drastic change. The same is true with many women. They know they want to change their physical appearance but don't. Why? Fear. Fear that: 1.They won't know what the outcome will be 2. They're not sure if they will like the change 3. They're use to looking or being a certain way.  Ladies let me tell you change is good, matter of fact it's great.  Change can represent growth and maturity. Change is not easy, matter of fact change is hard, uncomfortable...