Daises

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Hello Again,

I have to update everyone on what I have been doing as far as exercising.  First of all the answer to your question is, YES.. I have been in the gym everyday last week, please see my fitness journal below:

Tuesday December 4th 2007
45 mins of Cardio 



Wednesday December 5th 2007
30 MINS CARDIO ON TREADMILL SPEED 3.1

TODAY WAS LEGS DAY!!!!


ABDUCTOR:  3 SETS OF 25 REPS  W/ 60LBS

ADDUCTOR:  3 SETS OF 20 REPS  W/ 60LBS

GLUTE ISOLATOR: 3 SETS OF 10REPS  AT 50LBS EACH LEG

LEG EXTENTIONS: 3 SETS OF 10REPS AT 50LBS 



Thursday December 6th 2007

Well we all know that it snowed here on the East Coast yesterday.. and uhhhrummm, when I got up this morning and looked out the door and saw all of that darn ice I knew right then and there that I had a decision to make......



So I decided to.....


Go to the GYM.... LOL

Even though the bus was late..    I manage to be determined and "make it do what it do"


So I did 45 SOLID minutes of Cardio...


 Friday December 7th 2007

Cardio  30 mins on treadmill (10mins running at 3.6 speed).. 

Hold on... Did I just say RUNNING???

YEP.. LEMME SAY IT AGAIN..  10 mins RUN-INNGGGGG on the Treadmill Speed 3.6

20ins Walking at 3.3 speed..

Isolated Incline Press (Pecs/Detoids/Triceps) 3 Sets 10 Reps            25lbs (PER ARM)

Isolated Lateral Behind Neck Press ( Deltoid/Triceps) 1 set 10 Reps   25bs (PER ARM)

Side By Side Twist w/ 10 Medicine Ball 3 sets 10 Reps





Therefore I can say that I've worked out for 10 days.  I also find myself PUSHING myself to get up and go to the gym and to do everything that it necessary to acheive.  I am soooo proud of myself.  I hope that am able to motivate others by being a person that can prove that "If It Works, You CAN Work It".

Hello there.. I have another announcement to make, I have  acheived another goal

 *To Religously And Faithfully Go To The Gym 5 Mornings A Week.   ***UPDATE*** Well that goal was achieved on last week, when I have successfully completed 5 whole days in the gym,  Woooohooooo, this is only the beginning.

Well I had the day off today, I was to have gone to NY to be in the audience of the TYRA BANKS SHOW, however, that was a no-go.  So what did I do today on my day off, well I'm glad that you asked, I went to the gym.  My day started off at 3:45 this morning, I made it to the gym at 5:00.  I know that you are asking me, "why sooo early when in the morning when I had the day off", Well it was because I normally start work at 7:00 am, and I like to get my workout done in the morning, therfore I got up early.  it wasn't that bad, but I'll admit, it was a little struggle, but I did it.  He was my fitness regimen for today:

30 MINS TOTAL ON THE TREADMILL 
10 MINS @ 3.0 SPEED NO 0% INCLINE
10 MINS @ 3.0 SPEED W/1.0% INCLINE
10 MINS @ 3.0 SPEED W/ 2.0% INCLINE

REAR DELTOID PEC FLY ( CHEST/SHOULDERS/BACK) 
1 SET OF 15  REPS WITH 20 LBS
2 SETS OF 15 REPS  WITH 30LBS

SEATED ROW (BACK/ARMS/SHOULDERS)
3 SETS OF 15 REPS  WITH 40LBS

SEATED PRESS (SHOULDERS/CHEST)
2 SETS OF 10 REPS WITH 30 LBS
1 SET OF 10 REPS WITH 20 LBS

VERTICAL CHEST PRESS (UPPER CHEST/SHOULDERS /TRICEPS)
1 SET OF 10 REPS WITH 30 LBS
2 SETS OF 10 WITH 20LBS


When I think about me getting up and getting out very early this morning there is only one word that comes to mind, and that word id DETERMINED.  The definition of the word determined means: 
Fully committed to achieving a goal.


"Construct your determination with Sustained Effort, Controlled Attention, and
Concentrated Energy.  Opportunities never come to those who wait... they are
captured by those who dare to attack."
-   Paul J. Meyer

Well I was in the gym 5 days straight. I never thought that I was able to do it after not being in the gym for a few years, but you guys motivated me to basically "GET UP AND PUT UP OR SHUT UP.  What I mean by that is, for a the longest time, I'm been doing nothing but talking about going into the gym, and basically that's all it have been, JUST TALK; but this week, I accomplished it and it is in me because there is no stopping me now.  On yesterday I didn't really do to much.  I beleive that maybe I didn't do to well because I was still worn out from training with a trainer. Friday 11/30/2007  Exercise was:

30 mins Treadmill and a little abd work, had to take it easy.

Abdominal Isolator (Abdomen) Warm up 10 lbs @ 20 reps With 3 addtl Reps of 20@ 30lbs

Today I worked out with a trainer.  

Treadmill 7 minutes @ 3.0 (Speed)
"               " 4 minutes @ 3.3   (Speed) with 10lb weights
"               " 4 minutes @ 3.4  (Speed) with 10lb weights

Bicep Curl 20lbs             
1 set of 15 reps

Tricep Extension 35lbs  
1 set of 15 reps

Shoulder Press                                    20lbs                                                    
1 set of 15 reps

Quad Extension                                   40lbs                                                     
1 set of 15 reps

Hamstring Curls                                 40lbs                                                      
1 set of 15 rep

Glute Isolator                                       30lbs                                                      
1 set of 15 reps

Abductor                                              50lbs                                                     
1 set of 15 reps

Adductor                                              50lbs                                                     
1 set of 15 reps

Bar Push ups                                                                                                    
1 set of 15 reps

Lateral Pull Down                              30lbs                                                     
1 set of 15 reps

SeatedRow                                        
30lbs                                                     
1 set of 15 reps

Wedge Sit Ups                                                                                                   1 set of 5 reps (TOUGH)

Side Leans W/ Bar                            10lbs                                                       
1 set of 15

Plank  (Pilates)                                                                                                   20 seconds

While I was working out with my trainer today, I got an opportunity to listen to all of the advice that he was able to give me.  He suggested that I do a lot of cardio like the eliptical machine and the treadmill.  He also suggested that I start off with a speed that I am comfortable with and then gradually increase the speed.  He also gave me a copy of the exercises that we did, (Little did he know, I've already jotted them down, hehe).  I've decided to hire him, however because of my work schedule, I will only be working out with him on Saturdays.  Although I feel a little sore, it's a good soreness.  Well that's all I have to say.

Ok, so I worked out with a trainer today. My goodness did he really worked me  Lol This is what I did today:

Today I had the opportunity ti work with a trainer..  Here's How it went:

10 min on Treadmill Speed 3.0  w/ 
1 min @ 1.0 incline
1 min @2.0  incline
1min @ 3.0 incline
1min @ 4.0 incline

Modified Pushups 2 Set of 15 reps

Lunge: 2 Sets of 30 Reps

Side Step Ups 2 Sets Of 15 Reps

Frontal Stepups W/ 10lb Weighted Bar 2 Sets of 15Reps

Side By Side w/ 15lb weighted ball

Light weight lift/Bicep Curl w 10lb weighted Bar (Lift From Head-To-Toe) 2 Sets Of 15reps

Side Squats  w/ Deep Knee Bends 4 Sets Of 14 Reps

Leg Lifts Scissor Kicks 2 Sets of 15 Reps


Now, while I was on the treadmill he was talking to me, trying to hold PROFFESIONAL conversation.  Now while he was talking and filling out paperwork, I was thinking, DUDE umm when I'm working out, I really don't like to talk. Lol.  It was a very good work out, he says it was focusing on the total body, and he was right;I  know that I am going to feel it in the morning.  Well that's all.

I've Officially lost 101lbs, and It SURE DOES FEEL GOOD!!!!!! Lol. I currently 219.. I knew that I could do it,I want to be down 10 lbds by next Tuesday.  My arms are a little sore today, but it feels good. I don't consider the pain that I feel as a hurting type of pain, I consider this pain as a result of being focused and perservering.  I went to the gym today 6:30 am, this is what I did:

Treadmill 30 mins

Today Resistance Training Was Dedicated To The Legs/Thighs/Hips/Lower Back/Glutes 

LEGS AND GLUTES: (ABDUCTOR) WARM UP 20 REPS @ 20LBS  3 SETS OF 20 @ 50LBS WITH A COOLDOWN OF 20 REPS @ 50LBS

LEGS/INNERTHIGHS/HIPS (ADDUCTOR): WARM UP 20 REPS @ 30 POUNDS/3 SETS OF 20 REPS @ 50LBS EACH/COOLDOWN 20 REPS@ 40LBS

LEGS/GLUTES/HAMTRINGS (GLUTE ISOLATOR) WARM UP 40LBS AT 10 REPS W/3 ADDTIONAL SETS OF 10 REPS @ 40LBS EACH

LEGS (LEG EXTENSIONS) NO WARM UP 3 SETS OF 10 REPS @ 40LBS EACH


Tomorrow, I will be meeting with a trainer. I hope that he will not be too "rough" on me..  Well, we will see how it goes. 

Well Ladies & Gents... I DID IT!!!! This morning, I entered SWEAT Gym.  I'll admit I was a little nervous, but I went in and did the darn thing.  On my furst day at the gym this is what was accomplished:

30 minutes on treadmill

Resistance Training For The Day was dedicated to Arms/Shoulder/Chest & Back

Vertical Chest Press: Warm Up 20lbs @ 10 reps w/ 3 additional sets of 10

Lateral Pull Down: Warm Up 20lbs @ 10 w/ 3 additional sets @40lbs  @10 reps And Cool Down w/30lbs @ 20 reps

Lateral Raise Warm Up: 20lbs @ 10 reps w 3 addtional sets @ 30lbs w/ 10 reps each Cool Down: 20lbs @ 10 reps

Rear Deltoid Pec Fly: 1 set of 20 @ 20lbs


I figured that I would do 3 days of just cardio and 3 days of cardio and resistance training.  My short term goal is to lose 10lbs by next Tuesday, and I beleive that I can do it becasue it is do-able.   The gym is very nice and they even have a LIVE DJ on the premises taking the term "Workin It Out At  The Club" to whole nother level.  With my membership, I have full priveledges at all 4 gyms and I also get 2 FREE PT Sessions.  My first session will be on Thursday and I will make sure that I ask a lot of questions. 

I did take a picture of myself after I worked out, and I will post the pictures tonight when I go home.  All I can say is I looked a purer-de-mess LOL, but it was worth it, because the way I look after I work out is worth achieving my goals.  

I promised myself that before I leave work this evening I will have consumes 64 oz of water.  

Well that's all until I get home tonight and post the pictures.

OOOhhh I almost forgot, now you know we've just gotten thru the Thanksgiving Holiday, and I indeed made a dinner fit for royalty and I have to admit that I over did it, especially when it came to the Baked Mac & Cheese and Cornbread Stuffing w/ Sage Sausage.  I was sooooo scared to get on the scale today, but I did manage to get up the courage to do so, and I only gained 1lb, , That's better than gaining 10, but I know that I have definitley worked that pound off today.  I also wore my pedometer today, and as it stands at this very moment (Time 5:11 pm) I have taken 12,237 steps which equal out to be 5.794 miles that I've walked today.  WOOOOWWWWW...

We;; as of today, I have offcially signed up for a gym!!! YAAAAAAAYYYYY.  I promised myself that i would have it done by Monday after Thanksgiving, and I did it.  I chose SWEAT!!! So I can SWEAT IT OUT!!!! Lol



I posed a question on the BAF board, and I am going to take heed to the advice that I recieved.  My employer has a  fitness/wellness program via a website called globalfit; you can check them out at www.globalfit.com and see if your employer participate in this program.  Well since I officially signed up today, it states that my membership doesn't officially start until after 12:00 Noon tomorrow.  I really wanted to get it in in the morning, but I can wait until noon, however, I think that I am going to take a chance and go in the morning, I mean the worst thing that can happen is they say that my membership doesn'y start until noon.  Well, I will be updating my days at the gym, with a complete photo diary.  Wish me luck.

Hello again, I thought that I would take the time out to update everyone on a few of my goals that I wanted to acheive.  I know that there's probably someone wondering if I achevied any of my goals, well I did. and here's what I would like to call.. The Update!!!!!

ROLLER SKATING:  When I was younger, I loved rollerskating; whether it was on my block or at a skating rink.  My mom called me the rollerskating queen.  I like to think that I've mastered the art of skating.  I know how to cross my feet  while making a turn and while skating backwards..The last time that I can remember being on a pair of skates was during the summer of 2004.  I can remember going around the rink one time and then sitting down.  I and my mother would tell my son how good I was; however I guess to him seeing is believing, therefore I guess I am going to have to show him instead of telling him. 

UPDATE!!!!!!!As you can see, this goal was ACCOMPLISHED!!!!!! I had the priviledge to go skating in June after the BAF Florida M&G. You can see  the proof right here.  Thanks Kday!!!!!

Taking Pictures PERIOD!!!  I have been blessed to know people who are in the KNOW.. (If you know what I mean) when it comes to the PARTY SCENE here in Philly, I mean there probably isn't a party or event that I haven't been invited to or knew about.  Now, these events aren't your ordinary events; and  although they are urban events, some of the events because of the celebrities that attend, these parties are never advertised on the radio.. (SIDEBAR.. The last party I attended was Andre Igudola's Birthday Party.. I did not have a good time because it was right before my surgery.. anyway.. he is a very nice guy in person.. SHOUT OUT A.I. #2)  I must say that I am very blessed to know people who are promoters for these events.. Well anyway, usually at these events there is a photographer  who takes promo shots for the promoters websites.  And I must admit that I am one of those individuals who either runs from the camera or decline the opportunity to take a picture.. Well.. that will be no more!!! I will embrace and welcome all opportunities to be photographed and.. I will take some photos of myself as well.

UPDATE!!!!! Can you see that I LOVE to take pictures now... Lol I have truly become a "PHOTO-HO"

Going Back To School:  Once again, I have been blessed to work for a company that offers tuition reimbursement.  I've always wanted to return to school.  Before my surgery date was set, I was in the process of returning back to school, as a matter of fact, I was suppose to have started school between the first 2 weekend of February;  however, GOD had other plans for me soi therefore, I guess I will be starting school in either the summer or the fall.  I will be studying Information Technology with a Concentration In information/Network Security.  I decided to go into the I.T. Field 4-5 years ago. Every time I that I tried to return to school, there would be something that would stop my progress.  Well like I was saying before, I was to have started classes in February however God had other plans; therefore, I had to accept what God allowed.   UPDATE!!!! This goal has been accomplished, current taking online classes and maintaining a “B” average.

Well, I had my follow up appointment today.  I met with Jim the Dietician who told me the day before Thanksgiving to stay away from stuffing and gravy and high starchy foods.  I was looking at Jim and saying to myself, Ummm Jim... It's the HOLIDAYSSSS.  Now when I met with Doctor Wernsing, he told me that I am doing pretty well in regards to being where I am suppose to be at the point.  I asked Dr. Wernsing as to where does he see me as my goal weight?? He stated that If I get to 200 pounds, that would be excellent.  I have to admit to myself that I wanted to be much smaller than that.  I've set my goal weight to 140.  And speaking of weight, I am currently 2 pounds from losing 100 pounds.. Isn't that wonderful.  Dr. Wernsing also mention that I am doing pretty well, and for me to keepm doing what I am doing... I was looking at him like...Ummmm if only you knew... LOl.  I did find out today that I am slightly anemic, but I already knew that becasue I am constantly cold.  

I'm looking to starting an excercise program next week.  (I know, I've been saying that for months now.. but this time... IT'S FOR REAL!!!!  Lol)  I'm don't know why I am procrastinating about this, but I know I have to get into a gym soon.  I know that once I get started, I won't stop; it's just getting  started  that is the problem... I know that I have to do something soon.  I know that if and when I do start going to the gym I will be slimming down very quickly.    So I have two goals to attain:

1 To be actively in a gym 

2 To go every morning

3. To lose another 20+ pounds.. (That will put me in One-derland).

Well, that's all boyz and girlz until next time.

Ok.. So I got on the scale agin today.. and I am now 224 lbs.. WOOHOOO, 4 pounds away from loosing a total of 100 pounds and 2 pondls less than yesterday.  Ladies and gentlemen, I was blind before, but now I see.  I see that I have to do what I NEED to do in order to be successful is this journey.  I hope that I have been an example to you by shwoing you what it is that you should NOT do,  and if you should fall off, then I hope that I have showed you what it is that you need to do to go BACK TO BASICS.