From Fitness to Lifestyle Focused




My fitness goal is to restore my health, one meal, one exercise session and one good night of sleep at a time. As an organize addicted personality type I'm not saying I don't lay out my workouts for months or weeks at a time. I'm saying once I've made the plans all I have to do make one healthy decision for every opportunity I'm presented that involves eating, moving and sleeping... YES sleep. We'll be exploring this more in 2016. Right now my focus is on finishing this final fall semester of undergraduate studies and LOVING MY RESULTS... a Yellow Ribbon Reads book in my obesity awareness series. 

This is not going to happen over night, and once it does I have new goals and milestones to celebrate to encourage me to maintain a healthy waist circumference. Friends who have encountered weight management issues for at least five years tell me and I agree losing the weight is easy but keeping it off is not. Instead of a speedy reduction I'm planning on a steady BALANCED lifestyle focused on making healthy choices. From 2011 to March 2016 I replaced one bad habit with a new good one each month and paid attention to how my body responded to different foods. I may have lost slower than I use to in the past or but instead of just focusing on the speed of weight loss, I'm focusing on a healthy lifestyle that will keep me at a healthy weight for life. 


If you want to have some Bold Inspiration in your pocket to live this Haute Health life with me download my free app on iTunes or Google Play

Take Back Control FlashBack Friday Post



You are in control of your body, mind, and emotions. Despite the last few months, years or decades you have the might within you to stop emotional eating. Take control of your life and move forward as a whole person. You have a million and one reasons for you to believe you don't have to continue as an unhealthy person.

Take control over your emotions by allowing yourself to feel the good, bad, ugly and in between.

Take control over your finances by learning how to shop smart and healthy. Buying in season freggies and frequenting local farmer's markets helps control spending. If you’re food bill is high because you enjoy lots of fresh wheat grass, organic greens and herbs consider gardening.


Take control over your fitness. Find life loving reasons not to give up on your self. Explore indoor and outdoor activities to find something active at least thirty minutes every day. Illness and disease don’t take breaks exploring how to live a healthy lifestyle can’t either.

Take control over your spiritual wellness. It’s hard to live out your purpose on earth when you are out of shape, sick and dying before your time. For me that means reading, studying and asking God for ways to apply what I read in the bible.  

Take control over your emotions. You can feel without allowing your feelings to control you. I make decisions based on the leading of the Holy Spirit and the wisdom that comes with learning lessons God wants to teach me. Losing weight and reversing high blood pressure started with accepting that He has given me the ability to be in control of my health, starting with living a balanced life in activity and eating habits.

Originally Posted in March 7th and 9th in 2011.
New post will resume once my final book in the Yellow Ribbon Reads Collection of the Wholeness Series is completed... Did I mention the book follows cousins overcoming obesity.

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Read the first chapter by downloading the app. 

Going to the Gym and Walking Thru Parks Makes me Want to Carlton


Have you found the fitness habits and lifestyle that make you want to do the Carlton?
If not you may be where I was when I used to attempt to join mix gender group fitness classes.
Going nowhere fast. 

What I learned after twenty years since I graduated high school is I still love weight training
and I always will as my form of strength training. 
Walking outside in fall or spring weather and on an elliptical
(You can KEEP your treadmill thank you) 
is my cardiovascular happiness. Elliptical is preferred because then I can read while I walk.

So yes I am absolutely ECSTATIC when I walk for cardio
and super PUMPED (pun intended) when I am pushing weight. 
Although I don't enjoy most mixed group fitness classes I do love 
dancing and will get down in a safe Flirty Girl or other fitness group class 
that is NOT Zumba... just not nor have I ever been a Zumba fan. 

One of the areas I have to work to incorporate into my exercise is flexibility.
Pilates is my preference for this but I am slowly coming around to hoping I'll be enjoying yoga DVDs in the privacy of my home of course.  I'll let you know how this works. 
Have you ever wanted to find the activity you can stick with for overall health?

Get out there and try things out. 
Find out of you're an introvert or an extrovert. 
Discover what you'd do for hours that makes you sweat and feel exhilarated?
Despite countless injuries, financial hiccups, time constraints, life challenges, family reconstructions
and every other obstacle I never imagined the one thing I've never done is stop desiring to live a healthy lifestyle. 

And neither should you. Don't worry about losing the weight... focus on adding good healthy habits, a better quality of life and caring for yourself to your priority list one healthy decision at a time. 


Cathe Friedrich Total TriSets Flash Back Fitness Friday Timeless Video Edition


Let's talk about the way this amazing video tones, shapes and conditions your body
without unnecessary and joint jarring jumps, hops or skips. 

This series is one of my favorite exercise series of all time. 
As I re up my gains I'm excited about being able to restore
my health to the place where I can do all of my Cathe videos again.... 
Total Body Trisets has an amazing breakdown of mini videos. 
You can do only upper body, only lower body
or a mini total body. 

If you're into strength training and or need a more challenging strength
training video for total body check this one out. 
You won't be disappointed. 

Stay hydrated. 
Sleep well. 
Healthy is Haute!

Sidenote... AFAA Certification has been officially accepted
and I'll receive my physical paperwork in a few weeks. 
Super excited about all of the fun things I'm planning as I continue
to build my healthy living education. 

Fighting Post Holiday SELF Fat Shaming


Cheat Meals. 
Cheat day. 
Treat Meal. 
Treat day. 
80/20 rule.
Absolute Rule. 
Paleo
Atkins Diet
Carbohydrate addict (think I just showed my age)
South Beach
Mediterranean
Blood Type Diet
High Fat/Low Protein...
Body Shape Menu

Holidays and special occasions aren't included right...
Well, if not I'm gonna beat myself up and VOW to never eat
all that meat,
so much fat,
the chips,
drink the soda,
the alcohol...
Don't I deserve... 

The TRUTH!!!!
Yes you deserve the truth. 
Has been years since I beat myself up over what I ate
on a holiday. 
But if I were to go to IG, Twitter, FB
and even snapchat (which I deleted)
right now I'd see someone bemoaning their
holiday menu selections. 

Go to the mirror and do this... just say...


Then be honest with yourself about what you're going to do
and take it easy on yourself. 
If being cut up  and ripped with a certain body fat percentage 
is your health goal in life... 
Newsflash... you won't be able to eat all of the yummy
gooey, crunchy, salty, sugar laden things you like
nor too much of the naturally fat and other delicious foods. 

People with those bodies have either GREAT genetics OR
a great, massive heap of discipline... and extra ribs every holiday 
isn't part of that with a side of sugary baked beans and heaps and heaps
of cakes, cookies and brownies. 

If your goal is healthy numbers on the labs at your doctor's office 
without looking like someone off the front of Women's Health
or from a women's body building competition... relax. 
Ladies our bodies go through so many different phases, weights,
water composition, and changes over the course of 28 days... 
that deserves a blogpost by itself. 

Bottomline is we can't out exercise consistently unhealthy eating habits. 
But if you've taken the time to get to know what your body likes and hates
and changed your eating habits accordingly... having an extra plate one of the 
10 holidays out of 365 days of the year is no big deal. 

Mainstream media, magazines, youtube, instagram
and every other Western platform has beholden to a certain
standard of beauty for the last 75 years... but it has nothing to do with HEALTH. 
Consider how unhealthy the stress of feeling guilty for eating
whatever you ate for one day is not helping and then
grab a bottle of water... take a walk around the block...
color in your adult coloring book or
one of my favorites... 
watch one of your fave comedians on Netflix. 

Beating yourself up or fat shaming yourself for what you ate on Labor Day
is unproductive and has a negative impact on your mental health. 
If you don't like your lifestyle habits...
decide you're going to get to know what your body likes
and doesn't like then learn how to eat what tastes and is good for your body
ONE. MEAL. AT. A. TIME. 

Recertification Requirements DONE


Since September 2012 and happy to continue learning. 
Between completing my goals for my professional studies
I've been slowly completing my fitness learning goals as well. 
So now in addition to receiving my 

AFAA Group Exercise Instructor Certification
I completed studies at my local community college
in Community Health, Personal Health and Wellness,
Weight Training and Basketball

In September 2014 I completed FuzeCraze at the last APEX
I've also completed two additional
Group resistance trainings:
Exercise Sequencing
Circuit Training

 So now all that's left is HeartSaver CPR.
Next stop is dropping the recertification packet in the mail.
While I'm sure I could blog without having a certification
for me being able to offer you informed posts is important. 

Thanks for reading...
and I hope you're achieving all of your healthy living goals. 

Ode to ACV Apple Cider Vinegar Blessed ME




ACV oh ACV 
You mean so very much to me.
Your praises are prevalent on the net. 
Having you in the fridge is a sure bet. 

For foot soaks and hair rinses you're divine. 
Your attributes are truly sublime. 
I also have found after a good lifting session. 
Your DOMS relief is such a blessing!

My shoulders, arms and back are no longer on fire.
Because you're so amazing I am a faithful buyer.

Transformation Tuesday Living La Vida Elliptical


My current max weights are not a surprise...
I've lost a good bit of my gains in upper body
but of course my lower body is still strong.
And it's Tuesday which is a cardiovascular day. 

Studying to complete my undergraduate degree
Freelancing in marketing and communications
and writing books means I sit down more than I'd like
Especially when healing from an ankle re-injury.

Years ago I incorporated ways to stand while I write
But when I'm doing marathon writing sessions
at a tea or coffeehouse... standing isn't an option. 
I'd love for Panera or Starbucks to incorporate 
standing work stations... that would be HAUTE!

Sedentary living increases  many risks of 
several life shortening conditions:
 Type 2 Diabetes
Obesity
Metabolic Syndrome
(more on this at a later day)
Excessive visceral fat 
Abnormal cholesterol levels
to name a few. 

Recent studies indicate exercising 
at least 60 minutes a day
 combats the increased risk listed above.

This new study reverses the grim diagnosis
of sedentary living cast by previous studying
stating that exercising was useless 
for individuals with sedentary lifestyles or jobs. 

I'm thankful and happy to be back in the gym 
now that my ankle is better. 
Cardio
Strength
Flexibility

Cardio and Strength are back in my rotation
only thing left for me to do now is
reincorporate a flexibility regimen.

How is your healthy living journey going?

Transformation Tuesday Starting Back After an Injury



Five months later and I'm ready to re-enter my happy place because ...
My ankle is back to 100% and I'm ecstatic about taking it SLOW but steady
returning to my daily S.P.A. you know...

S=Stress-relieving 
P=Physical      
A=Activity

Because I've been away from my happy place for a while. I'm starting slow.
I'll add 5 minutes a day to work up to 60 minutes of cardio again
and work at no more than 65% of max weight with medium number of reps. 
Better safe than reinjured. 

Super excited...




Transformation Tuesday One Step at a Time


Didn't break these puppies out today but had the most fun
walking one of Dunwoody's beautiful parks with a friend. 
Hoped I could do the 2 miles without any pops, pains, or twinges
MISSION ACCOMPLISHED!

Countdown to the S.P.A COMEBACK
aka BACK to the gym time. 
Thank GOD my ankle healed. 


Fitness Friday is Worth the Wait



Waiting for something to heal can be... well frustrating. 
Especially if patience is not something you do easily. 
Like me.

April 3rd I hurt my ankle
And all summer have I have been 
Testing 
Checking
Trying to see when it will be ready for me
to go back to what I love to do.
Which is MOVE.

The truth is if I had started going hard
the way I prefer when I wanted...
I would have reinjured my ankle... AGAIN. 

Low impact is a way of life for me. 
I've twisted and sprained both ankles severely
several times since high school. 
Now I respect my body. 
When rest is what's best for me...
I rest and adjust what and how much I eat. 

Next month when I'm ready to reenter my S.P.A.
aka the gym I will be sure my ankle is ready.
My body will not be at 90 or 95% which increases
the probability of hurting myself again. 

I'm ready to lift and get back on the weights
and walking but I'm thankful to have learned
to listen to and respect my body too. 
Health is the absence of disease or injury. 

Which means loving myself to rest and heal when I need to. 
Part of my fitness regimen is knowing 
healing can't be rushed. 



Transformation Tuesday Sweet on Living Sugar Free


Long time ago in land far, far away in 2000 I stopped eating
well ... a lot of things. 
Candy, sugar, bread, oil, fat, soda, beef and cheese.
Some weren't healthy and some were... 
me and healthy fats must NEVAH PART. 

Today I'm talking about a return to staying away
from one of these things again...
Yes... I'm talking about sugar. 
I've given up eating foods with added sugar... 

 I did not do this in one step...
those sugar withdrawals are REAL...
This May I finished the process... 
and said bye bye processed sugar.
No more candy, no more cake, no pies... 
No more imitation crab meat....
No more packaged lunch meat...
Why?

Because processed sugar, corn syrup and high fructose corn syrup
are in EVERYTHING!
Yet beneficial for um NOTHING... 
I get my sugar from fruit. 
I even make my spaghetti sauce from scratch again...
and this time I'm enjoying it over zoodles.
This has been a great lifestyle transformation
with amazing benefits all because I decided 
when it comes to added sugar...


My life has been better since giving up added sugar.
My brain is working great. 
(Thank God... Calculus Methods is a beast!)
I don't have out of control cravings...
and can recognize when I'm hungry or thirsty. 

My skin is GLOWING... I didn't know this would happen.
My menstrual cycle is lighter and CRAMP FREE.
My fingers and toes are no longer swollen with water
at the end of the night... 
I had no idea sugar helped me retain so much water.

Have I lost some weight... prolly.
I don't really do the scale thing 
but my clothes are looser. 
So ready to return to my S.P.A. aka the gym
next month when my ankle is back to 100%.

Am I happy I returned to living life without added sugar
in my food?

Transformation Tuesday Changing Goals From Fit to Healthy


I've posted this pic several times yet it bears repeating.
Even as I recover from wearing hills for half a day I'm 
sad because my ankle hasn't recovered from the sprain fully. 
Truth is in the past I would've tried to push through the pain
and beat up on my body to keep moving past my goals. 

When goal changed from looking a certain way 
to living a healthy lifestyle respecting my body became a priority. 
So when I hurt myself I know waiting to workout is best for longterm health. 
So my Transformation Tuesday is about the benefit of deciding to 
change my goal from being "fit" to being healthy. 

Changing my goal from being fit to living healthy 
encouraged me to stop looking at food as "workout fuel"
or macronutrients and protein to rebuild muscles to get cut or slimdown. 
Eating is what I feed my body. 
My health is a direct result of what I ingest. 
So I eat to have healthy bodily functions...
I eat to have energy and be productive in life not just the gym. 

So while I'm not seeing physical changes as fast
and may or may not ever look like the majority of "Fitness" 
experts online. 
I don't care... because my numbers are all great and I'm healthy. 
For me that is the goal. 

Getting Back to Me


There is no way to express how amazing it feels to be on the right track to being 
on the path to living my healthiest happiest life. 
Let me explain....
I used to live a processed sugar free lifestyle. From 1998 to 2003 in addition to 
other lifestyle habits bread, candy, soda nor fat of any kind crossed my lips. 

Then I made the WORST healthy living decision I've ever made.
I choose to value someone's opinion about what I should eat and do 
and be able to do over what I knew to be for my best.
A year and 80 pounds later I realized my mistake.
From 2005 to 2011 my weight continued to increase until I reached 299 lbs.


Thirteen years later I'm back to what I know works for me with improvements.
Instead of doing some crazy kamikaze cold turkey shift
I employed the step down method.
First I gave up bread.
Then I gave up pasta. 
While I gave up these foods I started experimenting
with squash and making veggie noodles. 
So the first time in my life I shifted to a free of processed sugar 
way of eating I didn't eat much fruit and almost no fat. 
Well the result from cutting all the fat from my plate were
flattened breasts... which I didn't want nor like. 
This time around coconut oil, avocado and healthy fats are
regulars on my plate and I like the way I look in the mirror. 



I've also returned to no juice. 
My Vitamix makes me fruit smoothies for additional protein
but other than that I only drink water (sometimes with lemon or lime)
and hot tea.  
The sugar withdrawals I experienced initially were horrendous!
But they only lasted one day instead of the three to ten days 
many people talk about online when they go cold turkey no sugar. 
Being irritable and annoying due to sugar withdrawals for that long
just seemed mean to the people I love. 

How are you doing on your healthy living journey?



Monday Motivation: Ms. Carol On the Line



Sitting outside waiting for youth Sunday to end so I could continue my day I found some motivation talking to one of my former group fitness class attendees. Ms. Carol's personal trainer moved away and she wanted to know how she could "get fit" and maintain her weight loss. 

I shared my future "healthpreneur" dreams and work out plans. She confessed she needed help. 
During our discussion as I told her my desire to help people learn how to make the three components of fitness part of their lifestyle she realized she wasn't as unhealthy as she believed. 

Her weekly routine includes line dancing three times a week. Which while not on par with the 
"extreme" cardio trends most people ascribe to or attempt to enjoy the pace is in keeping with 
the surgeon general's Step It up walking recommendations.  

So now instead of trying to find a way to be fit she will continue to explore how she can find her flexibility and strength fitness activities to add to her lifestyle. While some trainers style consists of being "tough" or conforming their clients to work out what they believe is best I have a different approach. 

I believe in using positive reinforcement. Being transparent about trying and liking or disliking new fitness activities or new releases from old fitness resource providers. My to dos include completing my AFAA certification credentials to stay certified through 2018 and begin my transition to becoming an ACE Certified professional. 


While I took my daughter to church because she needs more contact with people on the weekend than I do... Ms. Carol motivated me to continue working toward my haute health goals. I'll continue to share with you here. I'm still working on Carpe Health and hope you're continuing your commitment to live fit. 


Sinuses Slowed My Steps but Not My Progress


So post a challenge to walk a minimum of 6k steps everyday and then what happens...
Get hit with a sinus infection so INTENSE you can't get out of bed or breathe.

This is what happened to my step count the last seven days. Unlike some people
who'll tell you to 
PUSH THROUGH
NO PAIN NO GAIN
GIVE IT ALL YOU GOT
NO EXCUSES....

Yeah... that is some bullcrap. 
Stress and illness are taxing to your body. 
When you don't feel well unless you have a doctor's clearance
one of the best things you can do to get better is REST. 
(And for me pray. Read more about my faith here.)
So I did and the inability to breathe on Monday is 
90% resolved today without using medicine.
Tea, lots of liquids, apple cider vinegar, grapefruit seed extract 
and most nights sleep and I'm ready to start walking once I reach 100% again.
 I project I'll reach 100% by Monday. 

My commitment to walk at least a minimum of 10k steps by April 30th hasn't ended. 
I'm just smart enough to know I have to adjust my short term habits
to reach and maintain my long term goals.
So I'll restart my minimum 6k goal as soon as I'm able to breathe at 100% again. 

I've missed my walking... sigh.