YOU Gals

Feeling a little Sassy - You Gal Sassy

2011-05-11T11:19:00.000-07:00

I've gotten over my lingering sickness and I'm back on the scene and what I must say is that I'm feeling a little sassy. Sassy you may ponder yes sassy! It has nothing to do with the 8 lbs that it's taken me 7 weeks to lose but more so with the way that I'm feeling about the changes that I've implemented.

I'm so loving my sessions with Jason the personal trainer here at the office. I'm not lifting hundreds of pounds or running unstopped but I'm making time for me. I love that I can walk away from my desk and get in a good workout and go home and I love the fact that I'm pushing myself when walking the trail because I've added a little jogging in there.

In the past I've viewed time as my enemy and I'm not saying that I have all this new found time but I'm choosing to allocate my time a little differently.

I love the fact that I've carved out a plan and I'm executing it.

Just the other day someone was talking about how they weren't motivated to lose weight and my reply to them was do what motivates you! Don't do what others are doing just do you! There is no success in fulfilling the goals of others.

Weight: 181
Steps: Didn't wear my pedometer
Activity: 45 mins at the fitness center

Breakfast: 2 boiled eggs
Snack: Apple
Lunch: Sofrito Chicken, black beans & toss salad
Snack: Walnuts and dried cranberries
Dinner: 1/2 dozen blue crabs
Snack: Apple

Stacy gone M.I.A?!?!?!

2011-05-09T07:50:00.000-07:00

In my infamous Dr. Oz TV appearance voice, "Heeeeeeyyyyyy!" I know it seems like forever and a day since I last posted a blog. I must send out my apologies to you all, life has been coming at me hard and fast but I am moving strong and holding my head up.

So in the midst of life happening I have NOT completely fallen off plan or my activity schedule I have just had to make some readjustments here and there and made 1 or 2 u-turns as well. I will admit in the past two weeks I partook in a half a brownie sundae and even had a few sips of soda .. YIKES (No worries Dr. Roizen set me straight!!)! However, u-turn made, new schedule that actually fits into my life and those of my kids has been made and I am sticking to it and moving forward! After all I need to hit my goal before the end of this Sexy by Summer Challenge!

I made the dreaded trek across campus to the Fitness Center this morning to weigh in. I'll let you in on a little secret .. I hate weigh in time!!! The scale was actually quite mericful. Here are my results:

Weight: Lost 5lbs
Waist - Lost 1/2 inch

I'd say for encountering some minor setbacks this is not bad at all! This also opened my eyes to the need of consistency. No matter what life throws at us stick to your master plan and what is important to you, granted we may be side tracked and even down for a minute but we MUST get back up and continue to strive for what we want!

So if you find that life threw you into a rut don't stay down. Dust yourself off and keep on moving forward. If you need assiantance never be afraid to ask for it.

Up and Moving

2011-05-03T14:32:00.000-07:00

Hey all! I'm still moving slow and YOU Gal Stacy says that I'm running too much, not resting enough and need to go back to the doctor so I think that I may take her up on slowing down, getting some rest and revisiting the doctor. My baby girl is doing much better after a trip to the ER, doctors office, a couple of days in the hospital and follow up trip to the doctors office and some TLC from mom and dad.

I've been hitting those steps off and on and steering clear of the felons. Feeling the way that I do makes you not want to eat and I'm not a whinner and I hate taking meds or going to the doctor but this time around somehting has to give.

I weighed in this morning and the scale says I'm up .7 lbs so weighing in at 181.9.

Welcome back to all of you who were on spring break, under the weather of just not reporting in. Let's dust ourselves off and getter done!

If you aren't feeling well make sure your focus is on getting better and eating right, the weight/waist loss will come.

Happy Stepping!

Toni

2011-04-27T18:52:00.001-07:00

Just recently my grandma spent some time here with my family and me. Anyone who knows my grandma knows that if it’s on her mind that she is going to say it. So while I think that sometimes grandma can keep some stuff to herself, those who are near and dear to me love to point out that I am similar to my grandma, meaning that there are times when I have limited to no filter but I don’t think so…lol.

Well on her last visit as she sat across the table from me she looks me dead in the eye and says…..you better hope Dr. Oz doesn’t call you back any time soon, you’ve gained weight. I’m like WT…

I tried to explain to her yes I had put on some weight, I wasn’t always hitting those steps or amping up that cardio but I was back on it and was sure that if the show called that I would be more than a welcomed guest.

As part of Sexy by Summer I want to start by getting down to my original goal weight that I reached and boy was I cute…lol. I had reached 175 lbs and was doing well but got a little lazy with the winter months and there you have it at the beginning of Sexy by Summer and weighing in at 188.6 lbs.

Today I was preparing for a women’s social at my church (shout out to Redeemed Assembly of Jesus Christ!!!) where me of all folk would be speaking about weight loss, my journey and what it takes to maintain….I’m still working on the latter. So, I was watching the video footage from the show finale and realized that I was back to my finale weight of 181 pounds. I know that’s not a lot to be proud of but what I can say to my grandma is that if they call me back, I’m good to go! I think that I’ll call her NOW!!!

YOU Gal Toni down for the count!

2011-04-26T13:47:00.001-07:00

Hey folks! I have been down for the count. My little one has been ill (couple days in the hospital) and has transferred her cold to me. If you are waiting on a e-mail response from me please hold tight! I’m catching up slowly.

With that said I’ve been out of pocket with little to no steps but I have been watching my food.

I do have weight loss to report:

Weight: 181.2 lbs (total down 7.4)
Waist: unsure will get measurements shortly

Food: Not much

Note: When not feeling well remember to stay hydrated!

Plan on Plans Failing!

2011-04-22T08:51:00.000-07:00

What a week! This past week was Spring Break and I had some terrific plans in store. I was flying up to NY with one of my daughter’s to drop her off with my family for the week while I got in some great family fun and also got in some work time in the NY office. Since my cousin has also been turned onto this healthy lifestyle we were so excited to be hitting the gym together and sharing in some fun 10,000 steps and beyond challenges (she’s competitive – lol!) I made sure I packed gym clothes, sneakers and my “A” game. My cousin and I had laid out our workout schedule and planned out the meals we would be eating. Just because I was on vacation and that doesn't mean I was on vacation from health and wellness.

Saturday morning Yvalisse and I rose and anxiously got our bags together and headed to the airport. We arrived at the airport at 1pm for our 3p flight only to be told each hour that our flight was delayed due to the terrible storms that ravaged the East Coast. My daughter grew anxious and disappointed. Finally by 8p we were told our flight was canceled and the next flight would be on Monday. No worries, I tried explaining to my daughter that sometimes life throws us curve balls and we just have to deal with them the best we could. Deep down I was feeling anxious because I wasted a whole day and did not get in my 10,000 steps – I was feeling defeated.

Sunday we had a very special religious event which meant I spent all morning washing, blow drying and flat ironing two sets of hair. Then off to get everyone’s dresses on and head out the door. Another day passed and guess what!?! No 10,000 steps. I was beginning to get really anxious.

Now it’s Monday morning and we were up and out the door at 4:45a to catch our flight to NY that finally arrived! Yay!! I would finally make it to the gym and blast through these 10,000 steps – right?! WRONG! By the time I arrived I was exhausted and still had to work. The day was getting away from me, I was growing more and more tired and the gym seemed less and less appealing. Long story short - my pedometer stood in my purse from the security check line. No 10,000 steps!

Tuesday now rolls around and I am in the office plugging away anxiously waiting for my flight back home so I could get in some one on one time with my daughter and get back to the gym. After 5 hours in the airport and numerous delays the flight times out and we are told our flight is canceled! Déjà vu! This couldn't be happening again! All I could think of was getting back to my youngest daughter that awaited my return and hitting the gym with a vengeance.

Wednesday is now here and I am not surprised to find out that my fight is delayed yet again! One would think I could of made the most these extended airport delays by walking around the airport and racking up on stepping miles however, I had on heals and my luggage was checked in so all I could do was sit and wait.

Amidst all this chaos I learned a valuable lesson – sometimes we can create the best of plans but we never plan for our plans to fall through and once they do we are thrown off and thrown down. I woke up this morning realizing that I let life’s detours get the best of me. Instead of getting back up when all my plans fell through the cracks I sat and allowed myself to feel defeated which can easily resurface old bad habits. Granted I lost time and cannot get those days or steps back but today is a new day with a new plan and more importantly a new opportunity to get it right. So U-turn made, attitude adjusted and off to the treadmill to catch up and get it right!!!!

Failure should never and will never be an option for me!! Like Diddy and Mase said, "Can't nobody and nothing hold me down ... oh no, I got to keep on moving!!"

First 30 days - Slow and Steady

2011-04-20T08:09:00.000-07:00

Here we go people! I’ve been busy so sorry that I haven’t posted in a few days. My hat is off to those of you who parent more than 1 child. I had my 9 year old sister and 5 year old god daughter over the weekend and my god daughter stayed through Tuesday and man I was tired. Dressing these girls, shuttling them around and just listening to all the giggling, stop, no, leave me alone was enough to take me over the edge, but I survived.

Last week I told you all that I was turning up the heat. I met with the trainer here in the office, took a class and I hit the elliptical all in one day. The next day I just wanted to lie in the bed. I think that I had over done it but you know what......I was back in there with the trainer this week and it felt good. I’ve amped up my cardio and I’m sweating up a storm and that feels good too.

What I’ve been reminded of is that my time is limited but if I want to get this done I’m going to have to carve some time out some way some how. Someone told me that people who work out don’t have more time it’s just how they prioritize. So while I agree with that, when I look at my life I’m either working which is required or caring for my family which is also required. I do believe that I need and must take care of myself and working out is a priority for me but it does not come above my family and my career. I think that it all has its place, it all needs to get done but for me working out is not at the top of the list.

What I have concluded is that I will take a chunk of my work day and shorten it by 45-60 minutes 2 days a week in order to get a nice intense cardio work out in before having to scoop up the little one, 2 days a week I will commit to weight and cardio training with the personal trainer and 3 days a week I will commit to gaining my 10,000 steps throughout the day. Right now this sounds like a plan that will work for me and allow me to effectively focus on all the aspects of my life.

So I missed yesterday’s weigh in but here you go!

Weight:183.9 (total down 4.7)
Waist: 32 ¼

Steps: 12120
Activity: Weight Training & Elliptical

Breakfast: Cheerios & Banana
Snack: Almonds
Lunch: Nutty Chicken Salad (Jason’s Deli)
Snack: Fruit Cup
Dinner: My version of the nutty chicken salad (Chicken, walnuts, craisins, spring mix and balsamic vinaigrette)
Snack: Dark Chocolate

This is some hard work!

2011-04-15T11:40:00.000-07:00

Hey Everyone!

So I meet with the trainer and I really have to turn up the heat. He basically said great job on the 10,000 steps but I need to be getting them in quicker or harder. In order for me to drop more weight I need to turn up my intensity. If you read YOU Gal Stacy's last blog...it sounds the same. Well yesterday I turned it up and today I can feel it! I did 30 minutes on the treadmill, 45 minutes in Zumba then 30 minutes with the trainer. I was beat! But it's good to know that I'm on the path of getting it in

4/13/11

Steps: 9739 (i did remove the pedometer for 90 min for a social gathering)
Activity: Walking

Breakfast: 2 boiled eggs
Snack: Clementine
Lunch: blackened mahi mahi, asparagus and toss salad
Snack: fresh melon
Dinner: Jerk Shrimp with green peppers and onions, brown rice & toss salad
Snack: None

4/14/11

Steps: 14151
Activity: Treadmill, Zumba and personal training

Breakfast: Cheerios and milk
Snack: 2 Clementines
Lunch: Jerk Shrimp with green peppers and onions, brown rice & toss salad
Snack: Apple
Dinner: Crab cake and plain baked sweet potato
Snack: Clementines

Can't Stop, Won't Stop!!

2011-04-14T07:17:00.000-07:00

Alrighty, we all know what time it is! Weigh in time!! This week I cannot claim a Biggest Loser monumental weigh in however, I can say that it was not all that bad. In all honesty I was not excited at all about weighing in. Last week I was sick with the bubonic plague (a slight exaggeration)and this week water retention and bloating welcomed me. Sounds like a formula for disaster, right? The results are that I neither loss nor gained this week.

So some of you may be thinking what in the world happened, you seem to be exercising all the time! That was my first reaction then I had to realize I weight train 3 times a week, this past week just started going back to kickboxing 1 time a week and go walking daily for those 10,000 steps. So what's missing you ask? Cardio is the answer! A stroll in the park is barely considered cardio as your heart rate is not really elevated. I have been so consumed on walking with a view to just racking up steps that I overlooked the importance of the intensity in which I am stepping.

So what's my plan? I'm about to pick it up! Cardio is about to be introduced into my daily routine. This YOU Gal is about to hot step with pep and attack cardio like never before. Later today when I meet with my trainer I will talk to him about adding in some cardio to the weight lifting. I am also reviewing my schedule to see which days I can commit to doing Kickboxing and getting my mind right to wake up early and get back to these morning jogs! Like the little engine that could said, "I think I can, I think I can .. I know I can, I know I can!!! My new motto, "Can't stop, won't stop!!"

Just another day in the journey to be Sexy by Summer!

4/14

Steps: 10328
Activity: Walking, Personal training session

Food
Breakfast - 2 boiled eggs, Whole wheat toast, 4 strawberries and 1 cup OJ
Snack: Roasted Almonds sprinkled with sea salt
Lunch: Chicken breast with black beans/ brown rice/ tomatoes/ and cilantro
Snack: Grapes
Dinner: Chicken breast, green beans and corn
Snack: Hummus and ww crackers

Turning up the HEAT!

2011-04-13T09:44:00.000-07:00

I’ve come to the close of week three of this challenge and I can’t say that I have a weight loss victory but the victory is that I don’t have any weight gain.

What this has moved me to do is to turn up the heat. I’ve just gone out and scheduled my FREE yes I said FREE personal training sessions. The fitness center here at the office where I’m a member for only $15.00 a month offers 2 free 30 minute personal training sessions a week. So I’ve only signed up for 1 a week after the Zumba class and I’m about to get it in!

Weight: 185.8
Waist: 32 1/4
Steps: 11553

4/12/11

Breakfast: Cheerios
Snack: Almonds
Lunch: Turkey Sandwich w/Provolone and mustard, Banana & Almonds
Snack: Cheerios
Dinner: Ground Turkey Spaghetti with whole wheat noodles
Snack: Clementine

YOU Gal Toni - UPDATE!

2011-04-12T08:39:00.000-07:00

Hey all! Just like most of you, I’ve been busy especially with this nice weather that we have had off and on and those of you who know me know that I’m always taking on a new task or two. My latest obsessions are natural hair so if you haven’t already like my facebook page Is That My Hair and couponing. I’ve watched the show Extreme Couponing on TLC and I’m hooked. I don’t have it down to a science like those ladies but I saved $73.09 with manufacturers coupons and store coupons.

I guess my couponing venture can help us YOU Gals as well as I was able to get some stuff that is on plan. Here is the list:

Deer Park Water $1.00 off
Cheerios - $1.00 off 2 then a store coupon for $.55 off each box
Perdue chicken breast - $.75 off
Blue Diamond Almonds - $.60 off two
Diced Tomatoes - $1.00 off 3 cans (almost like buy 2 get one free)
Deli Turkey - $1.00 off
Cuties Clementine’s - $1.50 off
Steam Fresh Vegetables: - Buy 2 get 1 free
Crystal Light – Buy 2 get 1 free and a manufactures coupon for $1.00 off
Steam Fresh Meals – Pay full price get a steam fresh vegetable free

I got other stuff but this is what I cold think of off the top of my head outside of my $8 worth of coupons for zyrtec.

So now onto what you really want to know:

Weight and Waist: I’m working from home today so will send when I can get to the fitness center tomorrow.

Sunday - 4/10
Steps: Didn’t have on the pedometer….Wouldn’t stay on my dress
Activity: Church service (generally average about 1800 steps), Skating 1 hour, Grocery shopping 90 mins

Breakfast: Banana
Snack: None
Lunch: Small Chili and Cob Salad (Wendy’s)
Snack: Apple
Dinner: Marinated Grilled Chicken & Salad

Monday – 4/11
Steps: 13119

Breakfast: Turkey and Provolone on a whole wheat wrap & banana
Snack: Apple
Lunch: Cheerios
Snack: Turkey and Provolone Sandwich, Clementine and almonds
Dinner: Ground Turkey Spaghetti with whole wheat pasta
Snack: 3 Clementine’s (they are so small)

Spilling the Beans

2011-04-08T07:05:00.000-07:00

Hey fellow YOU Galers! I’ve been hanging out with my hubbie on his days off so I’ve been a bit removed for a couple of days but I’m here to spill the beans! I sware that it’s hard to remember what you’ve done a few days back that’s why we encourage you to write in every day!

4/5 (Tuesday)
Steps: 11781
Activity: Walking….with my hubbie…YEAH!

Breakfast: 2 boiled eggs
Snack: Apple
Lunch: Salad w/balsamic vinaigrette
Snack: Almonds
Dinner: Grilled Chicken with stuffed portabella (Lone Star) with a salad

4/6 (Wednesday)
Steps: Couldn’t find the pedometer
Activity: Walking and playing video games (can’t get a lot of steps playing video games)

Breakfast: 2 boiled eggs
Snack: Apple
Lunch: O’Charley’s Mediterranean chicken wrap
Snack: Rice Chips & grapes
Dinner: Dave & Busters: soft shell grilled chicken taco platter with black beans (no cheese no shell)
Snack: none

4/7 (Thursday)
Steps: 2625 (Had bubble guts….I think it was too much eating out…stayed in the ladies room)
Activity: Minimal walking

Breakfast: Banana
Snack: Almonds
Lunch: Ruby Tuesday’s – Turkey mini’s & salad bar
Snack: None
Dinner: soup
Snack: None

After the slow moving yesterday today I got up pumped so at 10:03 I’m at 4367 and plan to go out at lunch time to walk some more! After reading this I've confirmed what I've always told my husband. He likes to eat out. I can't hang with him even when trying to make good decisions. I'd rather eat at home but eating out can be done you just have to be specific about what you want to eat.

Gearing up for the weekend! Enjoy everyone.

Toni

Listen, Listen, Listen

2011-04-05T15:58:00.001-07:00

Despite the mist and drizzle I was still out there in the elements walking and obsessing over these 10,000 steps. Well due to lack of better judgment it turns out I ended up with an upper respiratory infection and have been down and out for the count. One would think feeling sick would cause them to slow down and take some time to heal but this hard headed YOU Gal refused to listen and continued to go do weight training sessions, jogging, walking and pushing herself.

Why wouldn't I stop to rest you ask? First, I have come to realize that I do not like the feeling of sitting around. I have come to love working out, exercising and staying active. Secondly, it dawned on me that laying around and feeling lazy scares me. It worries me that doing so will cause me to slip into my old couch potato ways and previous bad habits. Although I took on a new healthy lifestyle and that person I used to be is a thing of the past I am still very cautious about slipping back into bad habits. After seeing the Dr I realized rest was much needed if I wanted to get better and back to my routine.

The morale of this story is listen to your body. It often sends us signals when we need to take a break and when we choose to ignore it our bodies will force us to listen by shutting down. I am glad to report that I have been resting and am on the mend. I am looking forward to getting back to the swing of things very soon.

4/4 Food Journal:

Breakfast: Egg white omelet, cheese, salsa and a WW tortilla
Snack: Cantaloupe
Lunch: Hummus, veggies and WW pita
Snack: Cantaloupe
Dinner: Baked Tilapia and mixed veggies

WCS

2011-04-05T10:20:00.000-07:00

For me this week is full of would have, should have, could have…..

I would have finished all 10,000 of those steps every day if

I hadn’t been tired
Sky pie hadn’t been under the weather
I had more time in the day

I should have
Pushed myself to finish
Skipped that cupcake (but I loved the time with my skypie)

I could have
Reached out for help when I needed that extra push

But last week is behind me and I’m moving full speed ahead. If you have mishaps or fall by the weigh side, reach out for help if needed and pick yourself up and keep moving. What I don't want you to do is to be stuck...it gets you no where!

Weight: 185.8 (Starting weigh 186.6 down 2.8lbs)
Waist: 32 ¼ (starting waist 33 ½ down 1 ¼ inch)

4/4

Breakfast: Banana
Snack: Apple
Lunch: Vegetable lentil soup & salad
Snack: Blue Diamond Bold Carolina Barbecue Almonds (helped with my potato chip crave)
Dinner: FRIED CHICKEN (boneless skinless chicken breaks with 100% whole wheat bread crumbs, pan seared in olive oil and finished in the oven)
Snack: Rice Chips & mixed fruit

Happy Stepping!!!

Stepping into week 3!

2011-04-04T12:02:00.000-07:00

Saturday was a great day! I had a little me time and was able to spend time with friends! Thanks to Kamala for inviting me to your line dance party and I can’t wait until the wedding so that I can put my moves into action! DNA Fitness was kind enough to host this event and Savondis who led the session. I left there and headed to whole foods and got some really good fruit!

3/2
Steps: 11300
Activity: Line Dancing

Breakfast:
Snack: Banana
Lunch: salad with grilled chicken
Snack: Rice Chips & Strawberry Cupcake (I couldn't resists)
Dinner: Ground Chicken Spaghetti & WW noodles
Snack: Mixed fresh fruit

Sunday I felt like I was floating on the lazy river but I enjoyed some time with my baby girl while my hubbie was away. We spent Sunday at church, had a little dinner and spent some girl time with my little one at the cupcake shop…yes I said cupcake she kept asking for one) and at the Barnes and Noble reading books. Since this 3 year old doesn’t move at the same speed it slowed me down. Many of you moms will know that when she napped, so did I!

3/3
Steps: 5211
Activity: Walking

Breakfast: Breakfast burrito (ww wrap, 1 slice turkey 1 egg, 1 tablespoon roasted red pepper and goat cheese sauce)
Snack: banana
Lunch: Ground Chicken Spaghetti & WW noodles
Snack: mixed fresh fruit & strawberry cupcake
Dinner: salad with deli turkey
Snack: Banana

On the Road Again

2011-04-02T05:31:00.000-07:00

It's Saturday and this YOU Gal is up and at em! I think that I just needed some rest. Being wife, momma, administrative assistant and YOU Gal Toni can wear on you sometime. Last night I was able to share the bed with me….that’s right just me and got some much needed rest.

I’ve thought about going out and walking a bit to get it in but since I was up until 1:30 last night and it’s 8:19 and I’ve been surfing the web since 7:30….I think that I’ll go back to sleep. Got a great day planned. My new gff is having her bridal gathering today and she decided to do a line dance party. So off again to line dance for my life (said in my RuPaul voice), but that’s not until 4. I promise to get some walking done then dance into the night!

3/31
Steps: 10047 (I missed the mark on 12,000 Thursday’s but wait till next week!)
Activities: Walking
Mood: asi asi (translation – so so)

Breakfast: Fresh Fruit (melons & berries)
Snack: none (I need to go to the grocery store!)
Lunch: turkey sandwich w/banana peppers and mustard on 100% whole wheat bread & sautéed vegetable medley
Snack: Turkey sandwich (I was hungry)
Dinner: homemade chicken, vegetable and rice soup
Snack: 100% whole grain apple cinnamon muffin

4/1
Steps: 7038 (So in this case please do as I say not as I do! But we’ll be moving to more of the follow the leader status starting NOW!)
Activities: Walking
Mood: bueno (translation – ok)

Breakfast: 100% whole grain apple cinnamon muffin
Snack: None
Lunch: homemade chicken, vegetable and rice soup
Snack: None
Dinner: Turkey sandwich
Snack: homemade chicken, vegetable and rice soup

I guess in reading this I really do need to go to the store....I'll put that on my list of things to do for today as well!

Need a little inspiration? Click Here

Hump Day!

2011-03-31T09:14:00.000-07:00

I don’t know why but I’ve hit a rut! It may be these cloudy skies but I need to shake it off! I did get my steps but just barely. This girl needs a little sunshine in her life but is thankful for the rain that is preparing the way for the spring flowers!

While in the doctors office I was reading about speed walking...that peeked my interest...stay tune!

3/30
Steps: 10255
Activity: Walking

Breakfast: Banana
Lunch: Salmon, asparagus, white asparagus parmasean flan
Snack: Fresh Fruit
Dinner: Chicken meatballs with marinara sauce, vegetable medley (diet orange soda)
Snack: Fresh Fruit

Beverage: Water

Rise, Shine and Walk It Out

2011-03-31T07:25:00.001-07:00

I tried something new yesterday and it proved successful for me. I set my alarm for 5:30a so that I could rise with the sun and walk my way to 10,000 steps early in the day. I will admit that alarm went off and I was far from pleased. I kept snoozing the alarm and at one point turned it off completely. Then somehow in my sleep guilt began to creep in! I was having a conversation with myself and telling myself I was cheating only myself and that I made a commitment to rise early and get it in. Here I am having a lecture with myself in my sleep - was I going nuts?!? Either way that subliminal pep talk stirred me to action! I woke up at 6:20a washed up, got dressed and headed out the door with the dog.

It was so nice! There was a cool brisk breeze, the sun was rising and it was just the dog and I. My thoughts ran loud and clear through my head, I heard the birds chirping and had a gorgeous landscape to watch as I kept it moving. I am so glad that I rose early to make "me" time. This rise and shine attitude helped to relieve my mad dash to 10,000 steps that I normally feel on a daily basis. Weather permitting I think this is something I am going to strive for daily!

The good news is I had a little over 10,000 steps by lunchtime! Anything additional was a bonus!!

Do YOU think you can rise and shine and walk it out too?

Steps: 13,013
Activity: Walking It Out

Food
Breakfast: Oatmeal made with water, no sugar - added granola, raisins and strawberries
Snack: Pineapple
Lunch: Salad: Field greens/ tomatoes/ onions/ black beans/ chicken breast/ craisins/ blue cheese crumbles/ carrots. Soup: Thai Tomato Soup
Snack: Grapes
Dinner: Hummus/ Blue Chips and a fruit salad
Snack: None

Traveling Tuesday

2011-03-30T09:24:00.001-07:00

Tuesday was tough I did a round trip to Northern Virginia to our corporate office. That was a total of 4.5 hours on a corporate bus. But I recovered and got in those 10,000 steps but barely!

3/29
Steps: 10052

Breakfast: whole wheat English muffin with turkey, swiss and egg white
Snack: Almonds
Lunch: Salad with sliced turkey, cup of berries and melons & cup of tomato soup
Snack: Grapes & Almonds
Dinner: store brought rotisserie chicken (breast), sautéed fresh spinach & plain baked potato
Snack: 100 calorie pack of craisins

Stacy's Weigh In Results Are Here

2011-03-29T16:33:00.000-07:00

Well today was weigh in and while I would love to report some Biggest Loser results the reality is there are none. I stepped on the scale and have the following measurements to report:

Weight: 208 (down 1 lb)
Waist: 32 (half inch down)
Mood: Motivated

Although I could easily feel defeated and wonder what went wrong especially since I worked so hard this past week with training, cardio and eating right I decided against that mind frame. The truth is I did everything I was supposed to do and with consistency I will only get better, stronger and leaner. So I stand tall and proud of my 1 lb and 1/2 inch loss and look forward to the rest of this journey!

How was your weigh in?

Food:

Breakfast - 2 boiled eggs, 2 slices of Whole Wheat Toast
Snack: Pineapples, grapes
Lunch: Falafel Wrap (Whole Wheat wrap) with a side salad of tomatoes, Kalamata olives, onions and feta cheese
Snack: Berry Fruit Salad
Dinner: Chinese Shrimp and mixed veggies in a white sauce and brown rice
Snack: None

Steps: 10,016

Week 1 Weigh In Day! - YOU Gal Toni

2011-03-29T06:42:00.000-07:00

It’s weigh in time!!!! Yes! We’ve completed one full week of the Sexy by Summer challenge and I’m still amped! The week had its highs and lows and it had its challenges but overall it was a great week and indicative of what life has to offer. There will be stumbling blocks, obstacles and wrong turns but what we have to do in those moments is remember to make a YOU turn and change the behaviors and start over.

Monday was a great day for me. I was up and moving early as I didn’t want to be a prisoner to the steps as I had been the day before and because of that I was able to finish proud and strong.

So I’m sure that you all are waiting for the weigh in results….well what happened to me in the past 24 hours is evident as to why you may not want to weigh often. I decided that I would take a sneak peek at the scale to see my progress and I was down a whopping 4.2 lbs. but since today is the official weigh in day I still showed up and weighed in today and the results were not as rewarding there was a difference in almost 2 pounds. Something to remember the scale can change overnight and over the course of the day so don’t fret just keep moving towards your goal and continue to measure your waist.

Drum roll please…….

8/28
Weight: 186 lbs (down 2.6 lbs.)
Waist: 33 1/4 (down 1/4 inch)
Steps: 12379
Activity: Walking, walking and more walking

Breakfast: 2 boiled eggs and a large banana
Snack: Almonds
Lunch: Turkey & Swiss cheese on whole wheat bread and mustard & sweet peppers & sun chips
Snack: Grapes & almonds
Dinner: Chicken meatballs with marina sauce & vegetable medley (cabbage, broccoli & carrots)
Snack: 100 calorie bag of craisins (too many sugar grams but was craving something sweet)

Stacy's Week 2 of the YOU Gals Sexy by Summer Challenge

2011-03-28T17:58:00.001-07:00

Week 1 is a thing of the past and I am still feeling excited about the upcoming 83 days. I kicked off Week 2 in the gym with a serious weight training session - to many it's no surprise as I have been called a gym rat. Although I love working out and weight training it is not something that comes easy. There are times I have to push through exhaustion, juggle priorities and get my head in the game just to make it happen. The good news is once I am there and going strong I feel such a sense of fulfillment, contentment and not to mention a major energy boost.

Here is what I did in the gym today:

Warm Up
- Treadmill (15 minutes)

Each of the following was 4 sets/ Reps of 15, 18, 20, 18, 15 (Increasing weight with each new set of reps)

Squats
Push Ups
Bicep curls
Alternating Lunges
Shoulder press
Reverse Pull ups
Crunches
Planks
Side Crunches

Steps: 10,115

Food:

Breakfast - Carnation Instant Breakfast with skim milk and 1 banana.
Snack - None
Lunch - Chipotle Burrito Bowl - No rice, No Sour Cream
Snack - 1 cup Green grapes
Dinner: Grilled Chicken breasts with onion and peppers/ Whole Wheat Tortilla and guacamole
Snack - Hummus/ Blue Chips

Here's to a great rest of the week!

Sluggish Sunday

2011-03-28T07:26:00.000-07:00

Sunday oh Sunday! I was worn out from all of the festivities from Saturday but my family and I pressed our way and off to church we went. It was a great service and the message was really uplifting, so I’m glad that I was there (thanks Minister Branch!). After service I ran a couple of errands, came home and cooked dinner, worked on this week’s newsletter and the blog also responding to coaching emails and facebook post. After all of that I was whipped so off to bed I went. I napped and I napped and enjoyed every minute of it. When I woke up it was 7:00 and my pedometer was reading about 4,000 steps. Part of me sensed a bit of panic while another part of me was like oh well. I continued on my day and had some dinner and finished up the newsletter and just sat there! I didn’t have the strength to carry on.

We prepared for bed and I had come to the resolve that I only had about 4500 steps and was going to send my regrets to you all and start over on Monday then the guilt set in. I couldn’t face the music of having to say that I had failed to plan and push forward so I put on my sneakers and turned on the TV and got to moving. It was 10:10 p.m. and the clock was running so off I went. I watched the Master Class Episode on Oprah that had just recorded and vowed to keep going until I reached the end. I’m proud to say that by 10:45 I have reached my goal. I ended the night victorious!

3/27/11

Steps: 10209
Activity: Walking in place

Breakfast: Granola Bar
Snack: Banana
Lunch: 2 baked chicken legs, sweet potato soufflé (sweetened with agave nectar, cinnamon & nutmeg), vegetable medley (cabbage, carrots & broccoli)
Snack: grapes
Dinner: 2 baked chicken legs, sweet potato soufflé (sweetened with agave nectar, cinnamon & nutmeg), vegetable medley (cabbage, carrots & broccoli)
Snack: grapes & sun chips

Beverage: Water

YOU Gal Stacy's Week of Reflections

2011-03-28T06:39:00.000-07:00

Whew!!!! Week 1 of the YOU Gals Sexy by Summer Challenge has come to an end. Looking over this past week I can honestly say I am proud of myself. I have been motivated and felt so driven. I've committed to 10,000 steps and even exceeded them on a daily basis.

What really stood out in my mind this week relates to my physical condition when I first started this same challenge on the Dr. Oz show in 2009. YOU Gal Toni and I used to walk on the trails at work, well it more like she walked and I was being dragged behind. As she effortlessly walked I was huffing and puffing on the verge of an asthma attack - I liken it to a near death experience. In fact, one day we were walking on the trail and my calf's started to cramp and spasm. I was in exhruiting pain and on the verge of tears, ok I was in tears. Toni encouraged me to stop. I felt horrible but had to sit out. When I think back to that day I could remember the pain so well. After refusal to be defeated I kept at it day by day, week by week. One day on the trail Toni had even mentioned I had picked up some speed and she had to catch up. This past week Toni and I had the opportunity of meeting back on the trail and walked it out. We discussed this very scenario and laughed it off.

I say all of this to remind each of you to look at how far you each have come. Reflect over the hurdles you overcame and commend yourself on a job well done. Sometimes we forget all about the progress we've made and just need a little reminder. Trust me, I went from being the tortoise (or more so snail) to now being the hare. We all become better with time, effort and endurance.

Day 6 - On the Run but Staying Consistent!

2011-03-27T11:21:00.000-07:00

Day 6 was full of fun and family time! I started off with Nay Nay House (that’s what Skylar calls the sitter) as we did our annual consignment sale shopping. Then I came home and went to a birthday party at Monkey Joe’s (Happy 2nd birthday Darius!!) and then more fun with our Children’s Church Ministry at Skate Land where I skated for over an hour. I was ripping and running Saturday but sure to stay consistent.

3/26
Steps 10200
Activity: Walking and Roller Skating

Breakfast: 1 pack granola bar (Best option from Target)
More breakfast: 2 eggs with 2 tablespoons guacamole and roasted red pepper and goat cheese dip ½ cup oj
Snack: 100 pack almond/walnut mix & apple (had this while the kids had pizza and cake)
Lunch: Side salad and medium fruit cup w/water from Chic Fila
Snack: Dill pickle and water (at the skating ring)
Dinner: grilled chicken quesadilla w/gauc and red pepper dip (polished the rest off)
Snack: Fresh fruit salad

Beverage of choice: H20

YOU Gal Toni

2011-03-26T08:47:00.000-07:00

Day 5

This is getting easier by the day! Especially when I plan, but in general Friday’s are a struggle for me because I work from home and don’t get much movement. After dropping the little one off it’s real easy to come here and just sit for 8 or so hours working. On this day I had an errand to run and need to go the strip mall near my house. What I decided was that I was going to take a break and head to the store and I was going to walk. I was walking with a purpose. I chatted with a friend as I walked and before you knew it I was at the store. My friend asked in astonishment…..you walked and I said yeap and I’m here, she then replied that didn’t take you long.

Be sure to remember to break out of your routine and take time for you and as folk say kill two birds with one stone when you can. I ran my errand and on foot and with the cost of gas now days that was an all around smart move!

3/25

Steps: 10283
Activity: Walking

Breakfast: 3 eggs with 2 tablespoons guacamole and roasted red pepper and goat cheese dip ½ cup oj
Lunch: spring mix with tomato and 1 can tuna with balsamic vinaigrette and fresh fruit salad
Snack: Santa Fe barbecue Rice Chips
Dinner: 6 inch turkey sub from subway with Sun chips and fresh fruit
Snack: Almonds & fresh fruit

Day 4 and counting! Woot Woot

2011-03-25T17:22:00.000-07:00

It was 12,000 Thursday's and we were getting it in! Thursday I was off to a slow start, I had someone working with me so I couldn't really get my walk on but you know what......I got my 12,000 baby!

This YOU Gal walked it out...woot woot (lol)

3/24/11
Steps: 12,423

Breakfast: 2 boiled eggs 1 banana
Snack: Almonds
Lunch: Salad with Shrimp w/balsamic vinaigrette & fresh tomato soup
Snack: Orange
Dinner: Chicken spaghetti and whole wheat noodles
Snack: Fruit salad (grapes, strawberries, blackberries, blueberries & mango)

Beverage: Water

Day 3 - Don't be a victim of self sabotage

2011-03-24T12:02:00.001-07:00

Day 3 was just as successful for me! Another day on the walking trail with YOU Gal Stacy! 9972 steps all before 5 p.m. so I could head home and not wig out because I had far to go was a relief. It was great decision because my baby girl was slightly under the weather so I could focus on her and not on trying to get these steps in.

A few things that I have noticed from some of the food journals and that’s the honesty about what you are eating. So I applaud the honesty but if we are going to get you where you want to be in the next 90 days what we really need change the eating habits. I know this is week one and a week of discovery but all of you are working so hard and getting in your 10,000 steps or more and I don’t want you to sabotage your success with food. I’m speaking from the heart and from experience. Those Krispy Kreme doughnuts were good and hot but they are gone but the jiggle in my thighs remains, if I had only said no thank you!

Happy stepping everyone! Like Obama says…..Yes We Can!

3/23
Steps: 10986
Activity: Walking

Breakfast: 2 eggs with 2 tbsp roasted red pepper dip and 1 large banana
Snack: Orange
Lunch: Salad with chicken and shrimp (meat leftovers from Mon and Tues dinner)
Snack: BBQ Rice Chips
Dinner: Ground Chicken Spaghetti with whole wheat pasta
Snack: Fresh Fruit

Beverage: Water

Sexy by summer Day 2 - YOU Gal Toni

2011-03-23T11:28:00.000-07:00

Day 2 was lovely! I feel so accomplished and was able to exceed my goals. I was able to take a nice walk with YOU Gal Stacy over lunch and was done by the end of my work day.

After work I had a meeting at my home and wanted to make sure that I had a healthy snack for the attendees and went to Whole Foods and found:

Stacy’s Whole Grain Pita Chips, Stacy’s Kitchen Roasted Red Pepper & Goat Cheese Dip and made a fruit salad with mangos, blackberries, strawberries and grapes. The pita chips and dip were all new to me but yummy. The dip was so good that we used it on our quesadilla’s at dinner and I had some with my eggs for breakfast this morning. YUMMY!

I think that I’m so excited because everyone else is excited. Let’s get this done people!!!!

3/22/11
Steps: 11794
Activity: Walking

Breakfast: 1 large banana & 1 orange
Snack: none
Lunch: Nutty Chicken Salad from Jason’s Deli, Fruit plate
Snack: BBQ Rice Chips & fresh fruit
Dinner: Jerk Shrimp Quesadilla with guacamole and roasted red pepper and goat cheese dip
Snack: Fruit

YOU Gal Toni's Day 1 Update

2011-03-22T06:44:00.000-07:00

Day 1 was great! Congratulations to the following for reaching their 10,000 steps and earning 1 ticket into this month's bi-weekly drawing:

Chiniqeia Kenner
Vanessa Nixon
Shirley Keeves
Karlene Riley
Linda Jones
Shana Smith

Here is my update:

Steps: 11360
Activity: Walking

Breakfast: 2 boiled eggs
Snack: Orange
Lunch: Salad (veggies, chicken & balsamic vinaigrette) I didn't get any cheese or craisins (saturated fat or sugar….that was hard)
Snack: Orange & Apple
Dinner: marinated grilled Chicken kabob & cabbage, carrot & broccoli medley
Snack: Sugar free gum

Beverage: Water

YOU Gal Stacy's Sexy By Summer Update

2011-03-22T06:28:00.000-07:00

I successfully completed Day 1 of the "YOU Gals Sexy by Summer" Challenge. I will say yesterday I woke up feeling pumped and ready to complete this next phase in my life. I was able to complete all 10,000 steps although I do admit the last 4,000 steps were challenging. I could blame the weather, or the fact that I was busy at work and once home was overwhelmed with household motherly chores but I will spare you all the excuses. The truth of the matter is I did not plan as effectively as I could have and in the end I had to scramble to meet the day's goal.

Well today's a new day and my goal is to knock out as much steps as possible over my lunch break and any other breaks I take throughout my day today. I know I will be successful!

Enough talking here are my current stats:

3/22/11
Weight: 209
Waist: 32.5

Goal: To lose another 30lbs and work closely with my trainer to tone and sculpt these curves.

As for Day 2 of the challenge I say, "Bring It!"

YOU Gal Toni's - Sexy by Summer Update

2011-03-21T08:24:00.000-07:00

Today is the Day 1 and I'm PUMPED! I've got my measurments and I'm ready to report out:

3/21/11
Weight: 188.6
Waist: 33 1/2

Final Goal: To drop 20 lbs and tone my body

This morning I didn't quite plan but I think that I have it together at this point. I've had breakfast and a snack, will grab some lunch (salad)shortly and I have chicken breast thawing out at home for dinner. I got up this morning and did a little Leslie Sanzone so I'm at 3950 steps and all before lunch! I'm heading to the gym before I go to pick up the little one to try and knock these steps out but I'm feeling like I'm in a GREAT PLACE!.....To be continued!

Stuck!!!!

2010-12-01T07:53:00.000-08:00

Sometimes there comes a time in our lives when we feel stuck. We become stagnant and comfortable and we no longer realize that we aren’t pursuing our goals/ hopes/ dreams at full throttle like we once did. Many things could trigger this stand still, the key is to realize that we are no longer moving forward or to realize that our speed and passion has dwindled and to reassess our current situation and be willing to make changes.

It’s moments like these that we need to review our goals and ask ourselves if they still make sense to us. This may require some prioritizing and shifting around on our part. This certainly requires an honest conversation with oneself as to why you have drifted from your goals and what is making you feel stuck. Once you find that answer its time to implement. Finding the answer is a lot easier than you think. It just requires some one on one quite time with yourself to sit and think.

You may be wondering what inspired this blog? Well recently I found myself in this very situation in regards to my weight loss. I’ve found that I allowed myself to get comfortable and I allowed circumstances and distractions to throw me off course just a little. Subconsciously, I allowed myself to think that I’ve come a long way; I am pleased with my results and have encountered many great experiences because of it however this mental attitude caused me to slow down along my journey. I had to realize that my journey is far from over. I still have a set amount of pounds I am looking to drop and more muscle I want to build not to mention other physical goals I want to meet.

Just how do you get back on track when your feeling stuck? Here is what I needed to do:

First, I had to go old school and pull out that pen and paper and jot down my goals again. Not only did I write down my goals but I had to write out how I plan to achieve them. For me this meant plotting out when I was going to meet with my trainer, when I was going to do my walking, and which exercise classes (dates/ times) I was planning on attending, and which days I was heading to the supermarket.

Next I had to sit down with the hubby to work out a schedule that worked for all of us – in the course of getting yourself healthy you don’t want to neglect those around you that love and support you.

The only thing left was implementation. I have come to learn that sticking to a schedule is the most effective and efficient mechanism for me. It ensures I am not frivolously wasting time or chasing my tail in circles, instead it helps me stick close to my goals and move forward.

So if anyone of YOU is feeling stuck or stagnant don’t be too hard on yourself. Instead, take a minute for yourself to think about what YOU want, make a plan and then run full throttle.

You Gal Stacy

Lunch Learn & Latin Grooves

2010-11-02T16:24:00.000-07:00

The First YOU Gal's Lunch Learn & Latin Grooves was AWESOME! We ate, we listened and boy did we dance. Click here to see the fun time we had with this sneak preview from pictures by our fave photographer Kimie James of IYQ Photography.

Special thanks to:

Kimie James - www.iyqphotography.com
Heather Toler - www.heathertoler.com
Mechelle Lewis - www.mechellelewis.com
Winsor "Flaco" Jewel - www.latinvintage.com

Richmond Marriott West and all of you who joined us for this great event. Stay tuned for our upcoming event Saturday, January 8th! Same great location and time!

Want to secure your spot? Click here.

Create A Smart Walking Plan

2010-10-24T18:45:00.000-07:00

Each time you skip walking you cheat yourself of a chance to get fit. Surveys have confirmed that lack of time is the main reason for skipped workouts. Today we wish to share with you how to take advantage of the time you have but may not realize it. Once you discover what is holding you back and how to overcome it you are sure to be gearing up to walk each day.

Below we wish to share 8 ways that you can get your walking groove back or keep it on track.

1. Make a commitment. Think of walking like eating. It's required to live.

2. Forget the all or nothing philosophy. If your goal is 30 minutes but you don't have 30 to give at one time break up the walks with a goal of getting 30 minutes in throughout the day.

3. Eliminate negative thoughts. Stop listening to yourself with the "I'm not up to it", "I have other things to do" or "I'll do it tomorrow. Listening to these thoughts could cause you to give in and not walk.

4. Schedule your walks. Each week find times that will work for your schedule for that week making you a priority.

5. Go with the flow. So you scheduled the walk but something came up and you didn't get to go, that's okay create a new plan of action but be sure to get it in that day.

6. Slow and steady win the race. Don't start out thinking that you are going to walk 5 miles in the first setting on the first day. Take is slow and access your abilities and gradually increase the length, distance and time of your walk.

7. Walk with a friend. Finding time to walk with a friend helps to keep you accountable as well as pass the time away. Once you take the time to catch up with a friend you don't realize how far you have really gone.

8. Make it fun. You don't want this to feel like a chore so take this time to walk your dog, jam to the latest tunes or like we said at point 7 you can catch up with a friend.

Here at YOU Gals we believe that 10,000 steps is key to weight loss and healthy living, so lace up those sneakers and join us as we walk it out!

Upcoming Event

2010-10-05T16:55:00.001-07:00

Stand Your Ground

2010-09-27T06:27:00.000-07:00

Just recently I had a chance to enjoy some rest and relaxation with my husband on a cruise to the Bahamas. Many folk who have cruised before know about the mounds and mounds of food available while cruising. We particularly love to dine in the dining hall for dinner and can't wait until the Captain's night in hopes of shrimp, scallops and even lobster. Do you see two things on the menu that you want to try? Knock yourself out and order until your heart is content and all at no additional charge. Well many of us know unlimited food options are often a sign of pressure. Should I have this or should I stick with that. We say well it's tempura but it's not deep fried so I should be okay. Well should we really be thinking this way. Does having our food prepared for us without any say so give us a reason to go off plan? We often say well hey "I'm on vacation".

While on vacation I had to pleasure of dining with several other cruisers each night for dinner. The one that stood out to me the most was named Charlotte (I think). She showed up the first night with a list of demands, do's, don'ts and will not's. We were looking at her like "really". As the trip progressed and I began to prod, I found out that she was vegan. According to dictonary.com a vegan is: a strict vegetarian who consumes no animal food or dairy products; also : one who abstains from using animal products (as leather). So while I can attest to the fact that she doesn't eat any meat or dairy I'm not sure about her abstinence of animal products such as leather.

If the food options had milk, cream, eggs, dairy, pasta, meat and even sugar, she was not having it. She worked each night with the head waiter to ensure that there would be something suitable for her the next night. I'm sure you are wondering what exactly was she eating. There were nights when she would have lentils or steamed vegetables, salads topped with olive oil and vinegar or some Indian dish that were vegan tolerant. For desert she would have a fruit plate. We listened and watched in amazement each night as she stood her ground.

After witnessing this I thought about how the YOU Gals plan was far less stringent but at a moments notice with something like vacation, birthday's or other celebrations we look to go off plan. Just like being a vegan the YOU Gals plan is one that should be considered a lifestyle. It should consist of lean meats and proteins, fruits, vegetables, whole wheat and grains.

My tasks to you is to take on the approach of a vegan and make healthy living a lifestyle one that you don't turn on or off based on the occasion or time of year but one that you live with daily!

Rockstars

2010-09-26T18:54:00.000-07:00

RichmondMom.com recognizes women in the Richmond, Virginia and surrounding community for their outstanding leadership, achievements, and contributions. Whether their passions are personal or professional, we want to hear about them!

Guess who has just been nominated! One half of the YOU Gals dynamic duo Toni Winston. Check her out here: Rockstars

There Can Be Success At Cookouts

2010-09-06T06:15:00.000-07:00

Labor Day Weekend is upon us. It has traditionally been viewed by Americans as the symbolic end of summer. Celebrations range from picnics, barbecues, water sports, to firework displays. For those with school age children it's the last chance to travel before the little ones go back to school. For teenagers and young adults it's viewed as the last party weekend before hitting the books.

I am sure that many of you have been invited to all sorts of activities this weekend and are worried about steering away from your healthy habits. This is to be expected as there are tons of temptations lurking at social events. YOU Gals are not exempt to these temptations by any means. We too are aware of the pitfalls and have worked hard to prep ourselves prior to attending all these weekend activities.
Success comes with proper planning! On Sunday there was a huge gathering my family and I were to attend. Prior to attending I inquired about the menu so that I could begin to prepare myself. Knowing what was going to be on the menu allowed me to decide if I needed to eat prior to going or if there were going to be healthy options there that I could eat.

In my household planning for an event is very different. For me it means getting up and sticking to my normal schedule which includes getting in my steps early, eating breakfast and lunch as well as a snack in between. For my husband it means utter starvation leading up to the event. My husband is by no means a large man however in his mind skipping all meals up to the event means when the bells ring he can sit at the trough, pig out and enjoy each variety of food there. So not YOU Gal recommended!!

So how can you be successful at cookouts this Labor Day?

1. Skip the snacks and go straight to the dinner. Avoid the chips and head to the grill for some lean meats, healthy fixings and then step away from the food spread. Please don't be the salad eater at the party! You'll feel like your depriving yourself. Instead build a healthy plate with smart choices.

2. Keep your hands full. Studies have shown when people keep a drink in their hand they are less likely to graze. Grab some unsweetened tea, water, club soda or crystal light and get social.

3. Chew gum. Sometimes when we see others eat we feel the need to do the same avoid this pitfall by chewing on sugar free gum.

4. Plan ahead - eat before the party if you know no healthy options will be there.

5. Bring a dish. You can bring a healthy dish that way you know there will be something there that you can eat.

6. Enjoy the fellowship! You were invited to the party because they wanted YOU there so get social and have a great time!

YOU Gals is wishing everyone a safe and fun Memorial Day Weekend!

Meal Automation

2010-08-30T07:45:00.000-07:00

Early on YOU Gals talked about automating your meals and how automation was key to successful weight loss and maintenance. Well anyone who knows me knows that I like to start off making sure that we are all on the same page so I want to start by first defining automation:

au·to·ma·tion

noun\
Definition of AUTOMATION
1
: the technique of making an apparatus, a process, or a system operate automatically
2
: the state of being operated automatically

In the book YOU: One a Diet I so love this statement as I can see myself. It suggests that you Pick, Stick and Automate then it goes onto say:

"Yeah, sure, variety may be the spice of life, but it can also be the death of dieting. When you sit down at diner and are presented with a menu that's the size of a phone book, it's easy to give in. One way to get away from fat bombs is to eliminate choices for at least one meal a day. Pick the one meal you rush through most and automate it. For most people, it's lunch. So find a healthy lunch you like - salad with grilled chicken and olive oil or turkey on whole grain bread - and have it for lunch every day. Every day. Yes, every day."

That' so my friend, mentor and coach Dr. Roizen speaking as I can hear the frankness in his message. I am one of those folk who like variety but I will say that variety has gotten me in trouble in a few ways, one being failure to plan ahead. The idea of automating will allow me to know what I'm eating at all times and will allow me to have the food available and on hand and eliminate the guess work. It would also eliminate the need for me to want to skip meals.

I often feel that I'm in a rush and I'm moving really fast trying to cover a lot of ground and recently I decided that instead of grabbing something bad that I would just not eat anything at all. Well I stand here today saying that one is no better than the other and this is why meal automation is important. Automating meals takes the guess work out of eating and eliminates feelings of angst, uncertainty, hunger and even failure. Meal automation is just like having a map it guides you through this journey and like GPS it's designed to not steer you wrong. If you are thinking that automation isn't for me because I like variety I suggest you pick up to three different items that are easy or similar that can help you maintain the plan. Here are some examples of my automated meals:

Breakfast:
2 boiled eggs
Egg white Omelet
Piece of fruit

Lunch:
Turkey Sandwich with mustard on whole wheat bread with a fruit cup
Salad with deli turkey and a fruit cup
Cup of chili

Dinners aren't meals that I don't wish to automate but my options are pretty consistent as they are lean meats like fish, chicken and turkey, veggies, whole grain and fruits. So as stated in the book, find that meal that you would consider on the go, on the run or not as important and automate it.

Remember planning is key, automating makes it easy and keeping it simple sets you up for success, so Pick, Stick & Automate!

Are YOU Accountable?

2010-08-16T08:13:00.001-07:00

You often hear that no man is an island and that it takes a village to raise a child, but often times when challenges arise we responds with "I've got this!" We often feel that others have let us down so we have no choice but to do it ourselves because no one can do it quite like you right?

Well not so, everyone needs somebody. Here at YOU Gals we have learned that our greatest success has come from leaning on each other. As friends we often confide in each other and share dreams and goals. When you share you have someone that can help you with your goal and help you keep your focus to get there. Let's be clear that everyone isn't going to be on the same page as you so you will need to make sure that who you choose to share with is like minded, positive and goal oriented.

YOU Gals Stacy and I have always talked about wanting to lose weight, at one point we decided that we would join a weight loss group and attend the meetings separately. We would talk about it occasionally but hadn't committed to really participating together and with that our goal for weight loss dwindled until we decided to pick it up again.

Almost 12 months ago we decided to go on a weight loss journey together with the help of the Dr. Oz show and fellow showmate Brooke Page. Throughout our journey we had to check in daily with our food and steps and weekly with our weight and waist measurements. It was the same thing that we ask those of you who participate in our challenges and waist loss plans. It was accountability. Yes there were days when I may have been close to my goal and wanted to give up but because I knew that my mentor and coach Dr. Roizen was waiting to hear from me it pushed me to meet or exceed my goal. I was being accountable and Dr. Roizen had committed to be there for me until I reached my goal.

What I have come to learn is that accountability is key. Like they say when the cats away the mouse will play. What do I mean by that? Well when no one is asking how many steps, how much weight, how is that waist or what are you eating it's easy to slip back into old habits. What I do know is that at some point you must mature and hold yourself accountable for your actions and make this a lifestyle but until you can get to that point connect with someone that can help you get where you are going even if that takes a lifetime.

Do you want the YOU Gals to help you? Reach out to us as we are here to help YOU!

Happy Stepping Everyone!

Are you a Talker or a Doer?

2010-08-09T12:55:00.001-07:00

Have you ever been engaged in a conversation where someone is talking about their plans to lose weight and become more active, they are so excited and have such detailed plans as to how they will be accomplishing their goals. This conversation is so inspiring that even you feed off their excitement and begin to craft your own plan on successful weight loss. You guys sit there and discuss the latest fad diets that you think may work for you, or maybe you consult the Internet for healthy living advice, or better yet you guys reach for your credit cards and and look to purchase a weight loss plan that have proven results as seen on TV.

Well here we are about a week or maybe a month later and you two are talking over a grease filled, highly caloric and artery clogging meal revisiting your initial conversation about your great weight loss plans. Oh but this time you guys were more health conscience and opted for that Diet Cola along with that 2000+ calorie meal.

Does that sound like YOU? At some point or another we have all been guilty of being talkers. It's wonderful to talk up a great plan and desire change yet it's another story to actually implement it and stick to it.

The truth is, it is not that difficult to evolve from being a talker to being a doer. What is necessary in order to switch over is to arm yourselves with the proper tools, an action plan and a positive attitude.

The day you decide to be a doer is the day you begin to implement healthy eating into your daily routine, you make the conscience effort to get physical activity in daily, and you decide that YOU are worth the change. As a doer you understand that the road ahead may be challenging however you do not quit at the sight of trouble instead you push through the hard times and revel in the good ones. As a doer you constantly seek guidance and learn from mistakes. You endure, push forward and never take no as an answer.

Are YOU a talker or a doer? Do You want help to transition from being a talker to a doer? If so, email us immediately and we promise to help you transition to being the doer YOU can be!

Let's no talk about it but be about it!!! The choice is yours.

Winning Over Portions

2010-08-02T06:30:00.000-07:00

This week I was just thinking about how I had overcome my love of a lot of food. I use to tell folk that I was a food connoisseur because I have a great love for food but it has to be good food. Almost a year ago good food to me was deep fried, smothered, covered and saucy. Being full meant that I needed to sit at the table just a little while longer with my pants unbuttoned so that I could get myself together and catch my breath from that good meal but it also meant that after one good belch that there was room for some dessert.

At my job we have this place we call "The Lodge" it's in our meeting facility and if you have meetings scheduled in the facility your group can participate in "The Lodge Lunch" this lunch is like a buffet there are hot entrees, two chef stations, soup and salad bar, desert bar, sandwich bar, ice cream station and fountain drinks. You walk in and there are options galore and all you need is your free "to you" lunch ticket and your options are endless.

I remember the days when I would get my to go container which has 5 sections and I would fill each section to the top, fill a 12 oz cup with fresh fruit a 6 oz cup with two slices of lemon cake and get one cup of soda. How I was able to juggle all this food and bring it back to my desk, who knows but I was sure to get it there without one morsel being dropped. Well this week I was fortunate enough to go to the Lodge and I was happy about that free lunch but this time I noticed that my plan of attack had changed vastly. I walked around, accessed the menu options and prepared my to go container. This time I had brown rice from the buffet, chicken and peppers from the fajita station with guacamole and salsa and it was all in one section. I then visited the salad bar and got some fresh fruit which I often save for my afternoon snack. Once I prepared my lunch I closed the container and I was done. I was sitting at my desk thinking about all those times that I had filled that container to the max with who knows what and had eaten it all just because I could. When I looked back at my actions this time I was proud as it was a lesson learned, a lesson that I will be sure to repeat.

Please remember that just because you are at a buffet doesn't mean that you are slave to the options. Access the options, make great choices and and remember to eat to live, don't live to eat.
Happy eating everyone!

2010-07-21T12:51:00.001-07:00

This morning the strangest thing happened to me perhaps a hidden message to remind me how far I have come and a reminder to celebrate my success. I woke up this morning remembering a very sobering experience. It was the morning of our trip to NYC to tape our first segment as the Healthy Housewives of Oz. We all gathered at the airport and were overwhelmed with different emotions excitement, nervousness, and the reality of all that was getting ready to unfold. In my mind I was still nervous about sharing my story on national TV and felt sort of exploited. Next came a very uncomfortable feeling for me.

It was our turn to board the plane, as I walked down the "valley of despair" as I called it - you know the walk way from when you turn in your boarding pass to when you actually get on the plane. As I walked for what seemed like miles all I could think about was if I was going to be able to buckle that seat belt! Seems silly I know but it was a major deal to me. I walked down the very narrow aisle towards my seat as my hips and butt banged each seat along the way and thought what would happen if the seat belt would not buckle. I was becoming nervous and anxious, my heart was racing and I was anticipating pure embarrassment as the flight attendant would apologize and tell me to move to a row that had two vacant seats so that I would fit. The thought of sitting next to a stranger and having my thighs overspill into their seat and feeling their body heat and having them be disappointed that they were sitting next to the "big chick." It's amazing all the things that run through your mind!

So the moment of truth arrived! We were getting ready for take off and it was time to buckle up. I took a deep breath, wiggled in that seat, jammed that buckle together and just barely got that seat belt buckled. Whew!!! Sigh of relief. That was a very empowering moment for me - I knew it was now or never to make a change and to take advantage of the assistance that was being given me. I did not like this feeling and all the anxiety that came with it.

It was that moment really that made me wake up and move to action. They always say if there is something about your situation that you do not like then do something about it, we all have the power to change our circumstances. I chose to run full throttle on getting fit and healthy and vowed to never be in that situation again nor look back. I am so happy with the changes I made and the direction I am traveling in. My goals are many and I allow nothing to stand in my way of success.

I share this story because I know that there is someone out there that had the same experience and is embarrassed and upset with their situation. What I would tell that person is that it's ok. YOU have the power to change, do not allow yourself to be a victim of that seat belt buckle. Instead join YOU Gals on their journey to health, wellness, inspiration and motivation and buckle up for this amazing ride!!

YOU Gals: Did YOU Miss Our Show?

2010-06-24T07:48:00.000-07:00

YOU Gals: Did YOU Miss Our Show?

Did YOU Miss Our Show?

2010-06-24T07:24:00.000-07:00

Were you unable to listen to the YOU Gals LIVE on the Sharvette Mitchelle Show? if so no worries the show has been archived for your listening enjoyment!

1) http://www.sharvette.com/ ( It starts playing right away)

2) http://www.ishoutforjoy.com/ Archive Page (direct link below- listeners need to click on the MP3 attachment)

http://www.ishoutforjoy.com/forum/topics/meet-you-gals-toni-winston

3) BlogTalkRadio.com (direct link below- it starts playing right away)

http://www.blogtalkradio.com/mitchell-productions/2010/06/23/the-sharvette-mitchell-radio-show

4) iTunes (Listeners must have an iPod or iTunes on their computer. It is a free download!)

http://itunes.apple.com/us/podcast/the-sharvette-mitchell-radio/id281762250

YOU Gals Are Hitting the Airwaves

2010-06-18T06:01:00.000-07:00

Grab a pen and paper and mark your calendars!!!

YOU Gals are bringing their high energy, sense of humor, sass and knowledge to the air waves!! Host Sharvette Mitchell and YOU Gals will be discussing health, wellness and what makes YOU Gals a group like no other. Listen online at www.iShoutForJoy.com at 6pm EST on 6/22/10.

Tune in!!!

Karlene Follow-up

2010-06-09T11:20:00.000-07:00

We introduced Karlene 45 days into our first YOU Gals 90 weight loss challenge her weight loss success was great but check her out at the end of the first challenge. She was down approximately 40 lbs and 11 inches. She is now participating in the Sizzling Summer Slimdown and is still working hard. Let's congratulate her on her success and if you want to join in on the action email us at theyougals.gmail.com.

Happy Stepping!

YOU Gal Toni

Embrace your Body

2010-06-08T17:04:00.001-07:00

YOU Gals are about getting healthy both inside and out. We are all about making healthy food choices and helping you to achieve your optimal good health. We are about fighting obesity, diabetes, high cholesterol, and high blood pressure.

This does not mean that we are on a mission to be the next size 2 models to grace the runways in Paris. Although I will say we are pretty hot!! LOL. I have come to realize that wherever you are in your journey love yourself for who you are in that moment of time. Embrace your curves that mimic an hourglass, love those thick thighs, and round buttocks and child rearing hips. Why you ask? Because all these things make up YOU. YOU are divine and unique, there is only one YOU and YOU are blessed to be alive. We spend way too much time complaining about the way we look and trying to achieve what society claims to be beautiful. This mentality has left us discouraged and depressed and feeling as though we cannot compare. Truth be told we are all beautiful in our own ways. Physical attributes do not and should not define us - it is the beauty within each of us that defines who we are and draws others in.

Think of all the hardwork each of you are putting in on your journey to health and wellness. YOU have all come such a long way and should be proud of where you stand in this moment of time. YOU have proven to yourselves that anything can be accomplished with a willing mind, YOU have tranformed your minds and bodies, YOU are beating the odds. Be proud and love the body you are currently in. Results take time to show, YOU will have the body you want in due time but at this moment take the time to love who you are and the body YOU have.

I have curves and swerves and I love them! I will continue on my weight loss journey but I am not looking to have a body that resembles a young boy - real women have curves embrace them, love them and love who you truly are.

One love
YOU Gal Stacy

Cookout Survival Tips

2010-06-06T05:33:00.000-07:00

Summer is here! As are endless cookout invites! The temptations can be great and overwhleming to say the least. However, there is hope and there are ways to avoid the pitfuls of summer cookouts.

If your plans involve attending a cookout try these tips below:

• Eat before going to the cookout. Leaving your house feeling satisfied will help cut down on over indulgences.

• Pack those snacks. Don't be embarrassed to pull out that bag of nuts and munch away. Nuts such as walnuts and almonds help to keep you feeling full.

• Reach for a bottle of H2O. The sun is in full force and you can easily get dehydrated - please stay hydrated. Need a little flavor? Try one of the many Crystal Light flavors and add it to your water bottle.

• Chew some sugar free gum. Sometimes when we see people grazing we feel like we need to join in. Chewing gum will keep your mouth moving and can help to curb your desire to eat junk.

• Opt for the healthier options available: salad, grilled chicken, turkey burgers, corn on the cob, fruits.

What happens if the cookout only has burgers and hotdogs? PANIC... NOT! This is what YOU Gal Stacy suggests:

• Grab the burger opt for no bun, no ketchup. Take the onions, tomatoes, lettuce, veggies that are available there and make a salad for yourself. Ask if the host has some balsamic vinegar and evoo and mix that with some Dijon Mustard - there you have a wonderful dressing.

• Afterwards enjoy some fruit salad and ditch the other no good desserts displayed.

• Is the cookout only having pizza? Then opt for a thin crust veggie pizza.

Remember cookouts are about socializing and enjoying the people around you not necessarily about who can eat the most food or which dish left you feeling the fullest.

I hope you see that we all have options to make this Memorial Day cookout weekend a success!

Enjoy yourselves, be safe, have fun and be fit!

Celebrating My Mother

2010-05-17T19:54:00.000-07:00

On Sunday, May 9th all of us celebrated Mother's Day by acknowledging a woman that has bore a child, is a caretaker or just gave us love in some manner. Today I want to acknowledge my mom not just for the love that she continues to share with me but I would like to celebrate her weight loss accomplishments.

Often times we look to our moms for directions and guidance but in this instance I was the guidance for my dear mom. After seeing the success of myself and the other girls after appearing as the Healthy Housewives of Oz she decided that she would lean on me to help her achieve her waist loss goal. She signed up for our first 90 day Waist Loss Challenge which ended May 1st, strapped on her pedometer and started changing her eating habits.

To date my mom has lost 20 pounds and has gone from size 16/18 to a 10/12, YOU go Ma!

Mom thanks for always being my inspirationa and allowing me to inspire you.

Love ya!

Toni

2010-05-03T17:51:00.000-07:00

The YOU Gals Sizzling Summer Slim down Challenge will be running from May 15, 2010 thru August 15, 2010. During this challenge you will work with your wellness coach to melt off pounds, trim your waistline, and prepare to bring sexy back for this upcoming summer.

To start off this challenge we recommend the following:

You: On A Diet: The Owner's Manual for Waist Management by Dr. Mehmet C. Oz & Dr. Michael Roizen

Pedometer

Measuring Tape

Journal

Scale

Sneakers

A willing mind

Close contact with your coach

How this Challenge will work:

We ask that each participant submit a recent photo, your current weight and waist measurements before May 15, 2010.

Each Monday you will submit your current waist and weight measurements to your coach throughout the 90 day challenge.

Each day you will submit your total steps to your coach. 10,000 steps is required for weight/waist loss.

At the half way mark (June 14th) we ask that you submit another current photo so that we can chart your progress.

Because we know that YOU have transformed your body and are sizzling hot you are invited to an "After" party, honoring YOU! At this party we invite you to come in for a make-up and photo session, so bring that new outfit displaying your new waistline or if you're daring enough bring along that new bathing suit and come ready to have a good time!

Have questions, need guidance or want to give up? Schedule time to chat with your coach so that we can get through this together. Please remember that we are here for each one of YOU and we understand the challenges involved in losing weight so don't be afraid to call or email us. We want each of you to be successful in your individual goals.

Things to remember:

Wear your pedometer every day all day because every step counts 1 mile is the equivalent of approximately 2000 steps.

Invest in a good pedometer. We recommend the OMRON brand

Drink plenty of water so that you stay hydrated. Drink a minimum of 64 ounces per day

If you are on medication for any reason please consult with your doctor throughout this process and monitor your blood pressure and/or blood sugar levels regularly as your medication needs may change as your body begins to shed those extra pounds.

Stay connected with your coach!

Want to participate in this challenge? Contact YOU Gal Stacy or YOU Gal Toni and sign up TODAY!

YOU Gals Sizzling Summer Slimdown

2010-05-01T13:12:00.001-07:00

So Many Reasons

2010-04-14T16:49:00.000-07:00

This evening I decided to be alone with my thoughts on my nature walk. I listened to sounds around me and was able to get lost in my thoughts. This evening was about me and my strides.

As I walked I realized that there are so many reasons why we allow ourselves to become overweight and why we sabotage ourselves. We often tell ourselves that losing weight is too difficult and often failed diet after failed diet proves this to us. We often get so preoccupied in taking care of others that we put ourselves on the back burner. For some, weight gain is a result of a catastrophe or heartbreak they have dealt with in their life. Others go to food to fill a void within and to make them feel good. Let's face it some people gain weight simply because they enjoy eating. I can certainly understand that.

Some find reasons as to why they can't get moving. We just ended a harsh winter that made it difficult for some to get out and walk or even leave their homes because of the snow. Summer is approaching and pretty soon some will find that it is just too hot to be outside. At the end of a long day some people are just too tired to exercise or cook a healthy meal.

As you can see reasons can be endless. We can all find reasons not to do something - we can find them very easily.

On the other hand there are endless reasons for taking control of your life, and getting fit and healthy. Here are some reasons that came to me on my walk today:

YOU are worth it!
YOU deserve it
Life is made to live to the fullest
There are no limits to life except for the ones YOU create
YOU are not alone - we are here to help YOU
It's really not that difficult

Are you ready to take control now?

Love to all - xoxoxo

YOU Gal Stacy

Fitness Friday

2010-04-04T14:56:00.000-07:00

This is YOU Gal Toni, recently I decided that although late in the game, I needed to introduce weight training into my routine. I’ve lost 40 pounds, but notice that I’ve got a little jiggle going on and want to firm things up. When we appeared on the show the second time, Dr. Oz gave us resistance bands and suggested that we use them in addition to our 10,000 steps. Dr. Roizen had suggested via email that I do lunges and squats. Another Wellness Warrior, Bonnie, had a killer routine that she has posted on facebook, but I decided that I needed some real hands-on training.

What I did was schedule an appointment with a trainer named David at the fitness center at work. The session was only 30 minutes and it was free, so I left my desk, changed, let David know that I was there and I got on the treadmill as I arrived about 10 minutes early. As I ran, I thought, I’ve got this in the bag, 30 minutes, who can’t do 30 minutes?

David came and got me from the treadmill and we headed over to the dreaded free weight section of the gym. We talked and established exactly what it was that I wanted to accomplish. We finished the conversation understanding that I don’t want to be buff like my Olympian cousin, Mechelle Lewis of the 2008 US Olympics Track and Field team, although she is beautiful.

We started with form; my goal was to be approximately 1 inch away from a mirror moving my body into a seated position without ever touching the mirror. We practiced that several times and I got better, so I moved onto actual squats while holding a 35 pound bar. What I liked most about this exercise is that I had a target. I had to get my butt on the bench and get back up.

We moved onto leg presses, and for some odd reason David believed that I could press 160 pounds with my legs, and then he thought that I could press 90 pounds with just 1 leg. As I was working he said, “I’m going to work you today, tomorrow you’ll feel it and Saturday you won’t be able to walk!” Whoa! I explained that I needed to run a 10K on Saturday. David announced then that we needed to stop. Part of me said, Stop? We are just getting started! But the other part said, Thank you, lawd! Later that day, I posted my feelings on facebook. My friends and family said how proud they were of me, and they reassured me that I can do it. I knew that this was hard work.

I woke up the next day only to feel pain in my legs and neck, but this was good pain, the kind that you get when you know that you’ve been working. As I sit here and reflect, I would like to partially quote R. Kelly, who said, “My mind is telling me no, but my body is telling me yes.” My mind is telling me, Toni are you serious? Really?! But my body is saying, Let’s do this! For that reason I’m going to keep going.

When times get rough for you or starting seems to be difficult, remember that you can do it. Don’t forget to solicit help from friends and family that have your back. For those who are negative, I’ve always been told “let your haters be your motivators.” Work to prove them wrong, but most of all, work to accomplish your goal because YOU are worth it.

YOU Gals Success - Karlene

2010-04-01T18:36:00.000-07:00

YOU Gals believes that celebrating success is the key as celebrations often denote milestones in life. As we have ventured on our first 90 Day Waist Loss Challenge we want to celebrate Karlene who has been able to drop 21 pounds and 7 inches from her waist in the first 60 days of our 90 day challenge. Since Karlene was doing so well we wanted her to share her story with you:

How did you get started with YOU Gals?
I am a big fan of the Dr. Oz show I tape and watch the show all the time. Everyday I would tell myself that I was going to follow the program. The only problem was I would start and stop and I needed to get the new book and workout DVD. I decided to get started and while on the web site and reading the Dr. Oz blogs. I read the blogs from the housewives of Virginia when I got to Toni Winston I realize that she listed her e-mail address. At first I was a little hesitant but on January 28, 2010 I took the chance and sent an e-mail. And to my surprise she answered me right back I couldn't believe it. I was so excited after talking for a bit she told me that they were getting ready to start a 90 day challenge starting February 01, 2010 I was jumping with excitement and I said yes sign me up please. So I took a before picture got my weight and waist measurement and I was ready to get started.

What has helped you the most on the plan?
In watching the Dr. Oz show each day I see the result over and over again with the different guest that come on the show. So the fact that I have one of the show's success story now helping me walk through my journey is a big help talking with her makes me feel like I can definitely make it down this road and achieve my goals. The fact that I need to send in my food log daily and my steps of 10,000 every night keeps me going I can't just put it off and say that I will do it later. If during my food log I've eaten something that was not good for me, Toni will gently suggest a better option.

What has been your biggest obstacle?
My biggest obstacle as happen to me twice since I started this journey. Weeks 4 and 8 when I got on the scale the numbers didn't move and I was crushed to say the least. I have been working hard and just couldn't understand why the numbers on the scale or tape measure didn't move. When I turned in my daily report I was so disappointed and didn't even want to send it in.

How did you overcome that obstacle?
Well I sent in my report and Toni said not to worry because I didn't gain any weight either and just keep up the good job that I was doing. So I am not quiet over it just yet but I am working on it. I am determined not to let it hold me back I just plan to up the game even more, because stopping now would not allow me to reach my goals.

What advice do you have for others looking to lose weight?
The first thing that I will say is you have to be doing this for yourself, because it is what you want and need. There will always be temptation in your path sometimes daily or even more than that. If you're like me who has been talking about doing this for a long time or even started and stopped about a million times but something gets in the way. Since I have started this 90 day challenge I have told family and friends what I am doing like it says to do in the book YOU: One a Diet. But to me that seems to make things harder or even worse. In my family there is always food and drinks when we get together. I have a real bad sweet tooth and they have made it a point to put the cakes, pies, cookies ice cream right in my face and they even send me to the store to pick up the birthday cake then they need me to cut the cake. This is usually my weakness but not this time. I told myself that all the cakes, pies, cookies and ice cream will always be there and so will the weight if I let myself fall off the journey that am on just to eat something that I already know is no good for me. After all it was eating those things that got me in this position in the first place. So I say to myself that the sweets will always be there and so will this weight if I continue to eat the things that are no good for me. So loosing the weight is more important to me than the piece of cake. I can remember how good the sweets taste, but what I want to remember and feel is how good it will be not to struggle with finding something to wear and not shop in the plus size section and pay more for my clothes. So believe that if you want something then you can get it with hard work and determination. Any thing worth having is worth fighting for so go for it YOU are worth it.

Help us celebrate Karlene as she continues her journey. We'd like to celebrate a job well done!

Do you want to congratulate Karlene? If so reach out to her at Sexyreggaegrl@aol.com she'd love to hear from you.

Authorized YOU Turn

2010-03-29T09:35:00.000-07:00

Many times in life we decide that today is the day and now is the time to start your journey to health and wellness. You are moving along and doing your thing and then you fall off track. Please know that falling off track doesn't mean that it's over. At the very point that you realize that you are going down the wrong road do something good for yourself and make a authorized YOU turn as you are worth it.

Do you believe that today is your day to make a YOU turn but you need just a little help? If so e-mail YOU Gal Toni or Stacy or join the YOU Gals community on facebook.

Fitness Fridays

2010-03-21T18:14:00.001-07:00

This week You Gal Stacy decided to write about her strength training regime. I must admit that it has not always been a joyous occasion. I remember when I first started to meet with my trainer I thought he was killing me. I often wondered why I chose to pay for torture and why my trainer insisted on beating me down. Working out was certainly a love/ hate relationship.

I can remember giving my trainer dirty looks, cursing him out under my breath, panting for air, and thinking I was going to die. I would wake up in the middle of the night with pains all over my body and muscle cramps. I was feeling muscles in my body that I did not think ever existed.

I will never forget the first time we did an upper body workout - I was doing bicep curls, triceps pull downs, push ups, reverse curls and bench presses. The next morning I woke up in excruciating pain and I could not put my arms down. I literally spent the next day at work unable to stretch my arms and looked like I was holding a tray in my arms. It was so hilarious!

Now here I am 5 months later and loving my workouts! I eagerly look forward to my next session. I have become so much stronger, leaner and focused. What I appreciate about my trainer is that we never keep my workouts the same he often changes them up and includes interval sessions, he is also so encouraging and knows what he is doing. This has aided in my continual weight loss. Although my workouts are still very much challenging my attitude towards them have changed. When I am feeling like the workout is overwhelmingly hard I look in the mirror and focus on the changes in my body, I focus on the muscle group being worked and try to feel each contraction and I breathe through each movement.

Here I am 41lbs lighter, my muscles are pushing through the fat and my waistline is back - all because of the hard work and dedication I have put in.

Here's to sweat, pain and dedication!!!

YOU Gals at the 3rd Annual VCU/MCV Community Health Fair

2010-03-01T19:16:00.000-08:00

Join YOU Gals at 3rd Annual VCU/MCV Campus Community Health Fair. The purpose of the Health Fair is to provide free basic care and health information to the Richmond Community

When: March 6, 2010
Where: Armstrong High School, 2300 Cool Lane, Richmond, VA 23223
Time: 10:00am to 3:00pm

Free Screenings offered for:
Blood Pressure
Cholesterol
Diabetes
Dental screening
HIV
H1N1 Shots

Health information regarding follow up visits and other important health issues will also be made available to those who attend.

Lunch will be provided for the first 400 people!

There is also a kids area with moon bounce and games!

Hope to see you there!

Fitness Fridays

2010-02-26T12:29:00.000-08:00

As discovered last week I love to move and groove and shake my tail feather! These You Gals have some serious aerobic dance steps in us. Since dancing was such a success last week I decided this week’s Fitness Friday would be along the same lines - dancing!

Recently I purchased “Just Dance” for Wii. It’s an interactive game that contains 32 tracks that range from the disco 70’s to the grooving 80’s and up through the 90’s. Your job is to get a remote and mimic the dance moves the on screen silhouette demonstrates. The more moves you successfully mimic the more points you rack up.

Some of the dances you are required to do are the mashed potato, the whop, M.C. Hammer, and other classic steps. It cracks me up just to attempt some of these dance moves – I could only imagine what I look like. Here I am working up a sweat and panting attempting to rack up all my points and my kids are on the couch in pure hysterics.

The real fun comes in when there is a little friendly competition. Normally my daughter and I have a “dance off” she is just so determined to beat me and there is no way I can let her put me to shame. She would never let me live it down. So here I am panting away on the verge of passing out and I look over and she is not even getting ready to break a sweat. I think to myself, “my goodness this is track #3 and she is showing no signs of exhaustion!!!” I dig deep, grab some water and get to moving and grooving. Then my moment comes the next song is up – it’s my jam!!!! I look at my pedometer and realized in these past 40 minutes I racked up 4000 steps!!! Amazing! I feel re-energized and ready to get down with my song. It’s like a Zumba dance and is right up my alley. So the aching in my feet and sheer muscle fatigue can’t hold me back. I am pumping, dipping low, wailing my arms, shaking what my mama gave me, throwing in some Samba moves and getting into this dance. Oh my, the scores are off the charts my poor daughter does not have a chance and she realizes it but just like her mama she can’t give up. It’s a race to the finish. Songs over and the winner is ….. YOU Gal Stacy!!!!

The moral of my story is exercising should be fun. Have fun with it! Dance your heart away and enjoy every moment.

Oh and total steps for 50 minutes of fun was 6500!!! Whew not too bad!!!

Stay tuned to next week’s fitness adventure.

Before and After Pics - You Gal Stacy

2010-02-26T12:15:00.000-08:00

You Gal Stacy started her weight loss journey September 15, 2009 when she appeared as a guest on the nationally televised Dr. Oz show. As she said on the first show "my big girl numbers are plastered all over the television" so she decided that she needed to make a change and she started down the road of waist loss following the principals in the book YOU: On a Diet, acquiring 10,000 steps daily and most importantly support from her family and friends.

As she lost the weight folk told her how great she looked but since she sees herself every day it was hard for her to notice the changes. YOU Gal Toni was complimenting Stacy on her success and how far she had come but she still didn't quite see it so we decided to have her take a picture so that we could compare her progress. So while Stacy is still on her journey her progress is definitely noticable.

Let's applaude her for her success of 36 lbs lost and 10 inches from her waist! YOU go Stacy!!!!

Fitness Friday's

2010-02-19T12:31:00.000-08:00

So YOU Gal Stacy and I decided that we would try and find new and exciting workouts that would generate steps and report out on it. Well our first venture was at Victory Lady Fitness at their West End location in Richmond, Virginia where we meet 3 new friends all named Brenda. We settled on this location based on the particular class that was being offered. We had just participated in the CBS 6 Healthy Lifestyles Expo and while there I heard someone on the mic sounding like a deejay and it intrigued me so that I walked over. They were moving and grooving and I liked what I saw. Well later that day the instructor came over to our booth and I introduced us and what were doing and inquired about his class and where he taught so he gave me the skinny on where we could find him and alerted me of his next class at Victory Lady Fitness. I got on the horn made the arrangements and notified YOU Gal Stacy and she was game!

So we show up take the tour and take our position in the class. This class filled up quick! There were lines and lines of women ready to get down. So while I’ve been telling folk that I was going to Hip Hop Aerobics the class is actually called Live, Love, Dance with Kemel. We started off just marching in place to the beat and in my mind I’m thinking I could do this at home although I was stepping a bit high because these women weren’t going to show me up. At the end of the song my hips were burning, but that’s a good thing. We move to the next song and boy does it have some choreography. We were moving, grooving and having a good time. During this class we did the electric slide, cupid shuffle and the bus stop just to name a few of the line dances that we did. I was sweating, smiling and having a good time. When the class was over I must admit I was whipped! I started the class with 4243 steps and I ended with 10442 that’s a total of 6199 step in one hour! Whew! Whoever thought that all that dancing would rack up so many steps and that’s with me trying to catch on.

When Toni told me about this class I was so excited. I often say these dance type aerobic classes are as close to partying/ clubbing that we can get to. This class had me working up a sweat, moving, shaking what my momma gave me and having fun. Having fun? That's right Kemel made this class seem like we were at a party! The atmosphere he managed to create was able to take my mind off the fact that my thighs were on fire and legs left felt like 200 pounds each.

What also impressed me about this class beyond the fact that it was not your normal Jane Fonda workout was that the instructor walked around. He was not on stage shouting out movements. Instead he mingles as we grooved, he stood right next to you when you had the steps all wrong (he was by me a few times!!!) and showed you what you needed to do and where you were going wrong. Once you got the moves down off he went to the next person. He certainly left no woman behind and allowed everyone to groove at their own pace.

I highly recommend this class to everyone. I have a bad knee which usually causes discomfort during these type of classes however, I am glad to say it was not an issue. The pain I felt was sadness when the class was over - ok I was a little excited that it was over also.

For those of you in the area looking for a good workout while having a good time check out Live, Love, Dance with Kemel it was a great time.

I’m hoping to get back to Victory Lady Fitness to check out that Walk It Off with Scott.

Until next time! Get to stepping!

CBS 6 Healthy Lifestyle Expo

2010-02-14T17:16:00.001-08:00

YOU Gals was so honored to be invited to participate in the CBS 6 Healthy Lifestyle Expo with our fellow Housewife Brooke Page of A Healthier YOU. We were able to meet many new friends many of which already knew our names, faces, stories and voices. Enjoy the pics of our time there!

Join the Healthy Housewives of Oz at the CBS 6 Healthy Lifestyle Expo

2010-02-09T08:22:00.000-08:00

Join YOU Gals, Toni & Stacy as we partner with our fellow Houswife Brooke Page of A Healthier YOU, Saturday, February 13th, 2010 from 10am - 4PM at the Richmond Convention Center where the special guest will be Chef Nathan Lyon.

The CBS 6 Healthy Lifestyle Expo provides a one-stop health care learning experience for metro Richmond. Promoting healthy living and total wellness, the expo features fitness and cooking demonstrations as well as health screenings, product demonstrations and and access to a multitude of health and wellness experts. Almost 5,000 central Virginians attended the 2009 show and the 2010 show promises to be the best yet!

We can't wait to see you there!

Toni & Stacy

Who We are

2010-02-06T13:48:00.000-08:00

Click on the image to enlarge.

Created on http://www.wordle.net/

Variety Is the Spice of Life

2010-02-06T08:41:00.000-08:00

Ever wonder what that really means? This saying expresses the idea that it’s a good thing to try and do different things in life. Variety makes life more interesting and meaningful. The same is true for a food dish. Bland chicken and rice just won’t do, but add some herbs and seasonings and you’ve created heaven on a plate.

If we take so much effort in creating a wonderful meal to satisfy the senses, shouldn’t we put the same amount of effort into our workout routines? Variety in your workouts will help you to stay interested and motivated. How often have you been bored with doing the same thing over and over again? If you are anything like me, you get bored very easily. I need excitement to keep me interested.

How do you add variety to your workouts? For me, that entails enlisting the help of my friends and trainer. My fellow Healthy Housewife of Oz, Toni Winston is known as the walking guru. We walk almost every day on our lunch breaks. We try out different trails on the campus, while we laugh and talk along the way. Having her there keeps things interesting and fun. We have also become addicted to Zumba. It’s a high impact aerobic class that introduces various Latin dance moves. Talk about having fun while you exercise!

When I need to step it up a notch, it’s time to see “No Mercy Mike.” He’s the best trainer I have ever worked with. What I really like about him is the variety he brings to the workouts. I never really know what awaits me when it’s time to meet. Sometimes he may have me doing rounds of boxing. Other times I may be like Rocky Balboa— running up a million flights of stairs. Sometimes I am greeted with a deck of cards and am at the mercy of the draw, and other times it’s traditional weights. These different techniques have helped me to continue to lose weight. I have not hit a plateau yet, and enjoy the intense training.

My challenge to you is to go out and find different work out routines. If you opt for walking then invite a friend or 2 to join along, perhaps you can visit a beautiful park, or maybe add a weight vest or ankle weights. If you have access to a gym, try the different classes they offer. If you are working with a trainer, ask them if you could incorporate interval training into your routine. The options are endless, you can be as creative as you want— the key is to keep moving and have fun while doing it.

Tell me about your experience! Feel free to drop me a line at stacyryoudocs@gmail.com

Added to Wellness Warrior, Fitness, Weight Loss on Fri 02/05/2010

YOU Gals First 90 Day Challenge

2010-02-01T07:08:00.000-08:00

Monday, February 1, 2010 marks the YOU Gals first 90 Day Challenge. We are taking 20 people that want to take control of their future by focusing on waist management and put them on challenge similar to the one that we undertook as two of the members of the Healthy Housewives of Oz.

We so excited about this journey that we are embarking on over these next 90 days. Words simply cannot express how it feels to be able to share the same success with others and assist them in living longer.

Here are the details of our challenge:

We will be following the same principles as laid out in, "YOU On A Diet" by Michael F. Roizen and Mehmet C. Oz. In this challenge we are encouraging everyone to change their eating habits by eating whole grains, leans, meats, fruits and veggies. Another important aspect to this challenge is to keep it moving! The goal is 10,000 steps a day.

No person will be left behind in this challenge! Each member of this challenge has YOU Gals as their coach with the assistance of Dr. Michael F. Roizen. We are here every step of the way to encourage, motivate, share best practices and see everyone succeed.

Please follow us along on this journey of achieving overall health and wellness.

Remember, although this challenge is already under way it's never too late to start on your own challenge. Grab some friends, "YOU On A Diet" the book, some pedometers and challenge yourself to get fit and healthy as well.

-YOU Gals

Meet the YOU Gal - Stacy Rodriguez

2010-01-29T19:20:00.000-08:00

I am a wife and mother of two very active children. Prior to having children I enjoyed a very active lifestyle. I loved working out, walking and being outdoors daily. Having good health was of the utmost importance to me. Some how, after child rearing those priorities shifted and were almost forgotten. Overtime the pounds started adding up and before I knew it I was overweight and unhappy.

Thanks to the help of Dr Oz and Dr. Roizen I learned that I could get back to being fit and fabulous with some hard work and a support team. This experience has proven to me that I can do anything I put my mind to. With the help of my trainer I have rediscovered my passion for exercise and physical fitness. As a result, I feel great about myself and the strides I am making towards a stronger and sleeker me. Dr. Oz and Roizen equipped me with lifesaving tools for longevity, youthfulness and overall good health and now I am so excited to share them with YOU.

Meet YOU Gal - Toni Winston

2010-01-29T19:17:00.000-08:00

My name is Toni Winston and I'm a wife and mother of a beautiful almost 2 year old baby girl. Many of you may think I started this journey to drop the weight gained during my pregnancy, but truth be told, I only gained 14 pounds my entire pregnancy. It seemed that weighing in at 210 pounds as I began my journey on The Dr. Oz Show was no big deal. I wore the same 18W-sized clothing that I wore prior to my pregnancy, and life was good.

But was I really happy? For years I had desired to lose weight and even enlisted help from my friends, but to no avail. Upon becoming a Healthy Housewife of Oz, I learned that all the things I thought I could eat in moderation were totally wrong. After adopting the principals in YOU: On a Diet and with coaching from Dr. Oz and Dr. Roizen, I dropped 2 dress sizes and 6 inches from my waist in 90 days. I'm so grateful for the help that I was afforded and can't wait to help others. For me the journey isn't over but I'm well on my way. So come along as I continue this journey currently weighing in at 174 pounds wearing a size 14!

You Gals

2010-01-25T15:56:00.001-08:00

Coming Soon!