BODY PROGRESSION: 2 weeks ago, now and my goals

Well dannnnng, it's been a koo minute, huh?!

I apologize for the delay in blog posting, I just saw that my last post was in March?!?! Holy moly. My apologies ladies. Just haven't had the time to seriously sit down and write, you know? I've been super caught up in life, so that's my bad.

Anyway! I've been posting on Instagram about my progress and have gotten a ton of responses back and a bunch of questions. My next post will be about my workout regimen, diet plan, etc etc. But honestly, i'm not doing that much AT ALL, i promise. I promise it's nothing strenuous, haha. It's literally just CONSISTENCY.

That being said, I just wanted to share my progression since I started working out back in January! I've lost about 20 or so lbs so far, give or take a few depending on my cheat days! ;) haha.

This was me in December/January:

 

I don't know how much you guys can really see because i'm wearing black, but i'm pretty damn thiiiick. I still had some shape to me, but i was gettin' dough-like if you know what i'm sayin! lol ... Holidays do that to you, never fails. HAHA. So this was me on Christmas/New Years. I made that New Years resolution just like everyone else to get back on my grind and "lose weight," but i knew i was being unrealistic.

As you can tell from the picture, my face is very ... puffy. haha. At 27, i've grown to be very clear on what my body is like. I've been as small as a size 4, averaging at a size 8 the majority of my life as a Teenager and Young Adult. Once i hit double digits, i got a little worried. Truthfully, my happy weight is like a size 8. I'm even happy at a 10/11. For me, it's not about numbers, it's about how i feel. Knowing i could even fit in a 4 still boggles my mind, but i mean, what are the odds of my 16-year-old body coming back, right?! haha. Freshman 15 started it all! It's all your fault, Freshman 15!! ;) Anyway, i hit a size 10 .. then a 12 and even a 13 -- not okay for me. I was just lookin real plushy and i wasn't feelin it anymore. I was really tired all the time, hella lazy, always eating like a pig, no remorse. I never worked out anymore, i laid around a lot, etc. It was killing me how inactive i was. 

First week of January, the first thing i did was get myself a gym membership! I always had one, but never used it, so in October i cancelled it -- should have just kept that shit, lol. If you can tell from my past blogs, i worked out at least 4-5x a week, mostly cardio. My goal at the time was to just literally shed the fluffiness off and gain my energy back before i did anything else. I mostly did at least 30 min of cardio a day, a short leg circuit and basic crunches. Within the first month, i already lost about 8 lbs. Diet-wise, i cut out a lotta the bad stuff and replaced it with good stuff. You can see from a past blog post what my "diet" was like. I didn't go hardcore like some people do, i started myself off slow. Ate brown rice instead of white, chose wheat over white, etc. Things like that. Those little things made a HUGE difference, believe it or not. Like I said, i was trying to be realistic with myself -- I know i love food and the best thing for me to do was portion control and healthier options.

Now -- i just want to let you know that from Mid-February to about the end of March, i hardly did SHIT. I worked out like 4x, it was disgraceful. I was workin out like once a week. I fell off the wagon BIG TIME. I started my new job at the end of March, so i got super busy and realized how much energy i DIDN'T have. I was eating like shit (forgetting meals, forgetting vitamins, drinking hella coffee more than eating, etc). So for those 2 weeks, i literally regretted slowing down for those good almost 5 or 6 weeks. I was eating the same as i had been since January, with the exception of that last week in March when i got my new job. *smh* NO BUENO. I had to make a change!!!

That being said, the past 3 weeks or so have literally changed my life. Since the first week of April, i went back to eating much healthier, drinking less coffee and being more active. I'll get more into details about my workout in a future post, but for now, here's my progression.

This was me as of April 22, 2012:

 

Overall, i was down about 20 lbs (consider the 5-6 wk break) in a span of about 2-3 months or so. I'd say that's pretty damn good. I'm not gonna front, it's been awhile since i've seen my stomach this flat!

April 22 marked the progress i'd made from working out hardcore for about 1.5 months, to just eating a lil lighter the next 1.5 months to being more active within the past 3 weeks. It's a combination of a lot of things, but right now, i'd say whatever it is i'm doing now is definitely working! lol...

Here is me NOW, as of the 1st week of May (literally like, 5 days ago haha):

I've lost a couple more lbs, but not enough for me to say there's been a significant difference. Again, like i said, for me, it's not about numbers, it's about how i feel. And i gotta tell ya, i feel effin AMAZING. I dropped from a Size 13 to a Size 9!! I knew my body was really changing when i realized i could fit into my size 9 jeans from college. HAHA, WHAAAAT?!?!! .. DAYUM! I don't never wear jeans anymore! lmao. And guess who can fit MEDIUMS now?! hayyyyy!! *raises hand* haha .. I know that sounds crazy that i'm sitting here worrying about my size -- i firmly believe every woman should be happy in her own skin and if she's not, she's gonna have to do something about it. I did something about it!! My body is firmer, my muscles are tighter and i don't feel sluggish anymore.

I'm bringing sexy back ya'll!!

Now don't get it twisted, I have always been fairly happy with my body -- my motto is that if you feel amazing, fukk what everyone else says! I was happy when i was thicker, but it got to a point where it was getting outta hand. I'm sitting there stuffing my face for no reason, only to see more rolls the next day. NOT OK! lol. I just wasn't feelin good anymore so i made a change for myself. A lot of health conditions run in my family and when my mom got sick this winter, it really changed the game for me. I realized i had to make a change before i'm 30 or regret it for the rest of my life! lol. So glad i got my ass up and did something because i seriously couldn't be happier.

Stay Thick!
xoxo, Thick Chick

LOVIN' IT :: Almond Milk

Milk is really not all that bad for you to be completely honest, but I was looking for a healthier alternative because i actually really love WHOLE or 2% Milk and that has more fat than Skim Milk -- which i honestly HATE. LOL I love Soy Milk because it's much sweeter and just tastes better with a lot of the "healthier" cereal on the market these days. Soy Milk can unfortunately pack some unwanted calories, but it's still great for you. The flavored ones are the ones with more calories and unfortunately i happen to love both Vanilla and Chocolate flavored Soy Milk. I'm at a loss at this point if you can't tell, LOL.

If you flip back to my last grocery shopping trip, i picked up some Light Silk Vanilla Soy Milk. Which was GREAT, i really loved it, it was 90cal per serving and it was more versatile than i expected. Then i considered trying some Vegan things in my diet, just to get my feet wet. A friend of mine recommended Almond Milk. I always heard about it, but i guess i was perfectly happy with my Vanilla Soy Milk, even if it was LIGHT and not the regular one.

I decided to give it a go -- i had a coupon for it so it was cheaper than usual and i find it the cheapest at Target. If you know anything about me, you know that Target is like, one of my most favorite stores EVER. ;) lol.

 

I couldn't venture out completely, haha. I chose Silk and Vanilla flavor since that's what i'm used to, LOL! I suppose it's not a huge change, but still! ;) Almond anything is good for you -- it's heart healthy, lowers cholesterol (which is more for my Mom, not me, so that's another reason i bought it). Comparing it to my Light Silk Vanilla Soy Milk, it's much thicker and sweeter. I love them both, i can't pick which one i like more! They taste amazing with my Chai Tea though. Flavor-wise, i'd choose the Almond Milk, but they're both really great and are the same calorie count per serving, so you're really just basing your decision on which one you think tastes better? lol. I suppose it depends what you're using it for. I like the Soy Milk for cereal, but i like this Almond Milk business simply just to drink it, whether it be in Tea, Coffee or by itself.

I'd give it a go.. you may like it. :)

Stay Thick!

xoxo, Thick Chick

Give your pantry a HEALTHY MAKEOVER!

I found this article in AllYou and thought i'd share because I'm all about trading guilty pleasures for healthier alternatives. Some people take advantage of the "easy" foods out there because they're faster and easier, but what they're forgetting is that it's just all part of the lazy conspiracy America has going on with its consumers, LOL. Hopefully you guys find this info as helpful as I did. :)



"Give your pantry a HEALTHY MAKEOVER!"
AllYou Magazine
(not the complete article, just the important parts and vital info!)


LOSE THE ... Canned Albacore Tuna -- Instead, STOCK ... Canned Chunk Light Tuna

Both types of tuna are good sources of lean protein and work great in salads, sandwiches and casseroles. Chunk Light comes from smaller fish, giving it about a third of the amount of mercury. It's also cheaper!


LOSE THE ... Flavored Instant Oatmeal -- Instead, STOCK ... Quick-cooking Oats

Oatmeal packets, although convenient and fast, are more expensive and less versatile. You can use the oats for muffins, cookies, fruit crisps, even meatloaf. You can also flavor them yourself with fresh fruits and honey.


LOSE THE ... Pre-packaged onion dip -- Instead, STOCK ... Jarred Salsa

They cost the same, but salsa has less calories per serving. We're talking 20 calories vs. 120 calories. There are also additives in packaged onion dip, whereas Salsa is much more fresh.


LOSE THE ... Bottled Salad Dressing -- Instead, STOCK ... Olive, Vinegar, Spices

It's quicker and more inexpensive to make your own vinaigrette and you have the option to flavor it as you wish with different spices. Bottled dressings often have preservatives and other "undesirable" ingredients.


LOSE THE ... Reduced-fat Peanut Butter -- Instead, STOCK ... Natural Peanut Butter

Reduced fat doesn't mean it's healthier. Taking fat out means the manufacturers replace it with additives, which usually means they're adding sugar. A serving of natural peanut butter has more fat, but it's heart-healthy monounsaturated fat, aka GOOD FAT! ;) Additives are basically empty calories, so they're useless. Plus, reduced-fat costs the same as natural. :)


LOSE THE ... Boxed-rice Side Dishes -- Instead, STOCK ... Brown Rice, Spices

Packaged rice makes one dish and are more expensive per box. Since Brown Rice can be bland and not flavorful for some people, it's super easy to flavor. Just throwing in some spices, fresh herbs and some fresh veggies can turn it into something packed with flavor, but still healthy for you. :)


LOSE THE ... Microwaved Popcorn -- Instead, STOCK ... Unpopped Popcorn Kernels

Microwave popcorn varies in calories and fat depending on the brand, but even the good ones contain palm oil, which is high in saturated fat. It's also more pricey.


LOSE THE ... Artificial Sweeteners -- Instead, STOCK .. Honey

Both are cheap, but honey has minerals, amino acids, vitamins and is free of any of the chemicals that are used to make artificial sweeteners. Honey is so strong that a little goes a long way, so it will probably last you longer also. It will also lower your cholesterol and improve your memory. ;) Hayyyy!



Stay Thick!
xoxo, Thick Chick

T is for Training :)

Found this on my girl's tumblr and thought i'd share :)

"Tips for Training" :) via T-is-for-Training (via tumblr)

1. Catch the running bug. You’ll continue to burn fat after your jog: People who run for at least four hours a week melt more calories than non-runners, even when they’re not running, a Yale University School of Medicine study reports.

2. Crank it up early. Working out harder during the first half of your workout and taking it easier during the second burns up to 23 percent more fat than doing the opposite, according to a study from The College of New Jersey.

3 & 4. Go hard — and make it quick. Staying at 80 percent of your max heart rate for 40 minutes can amp your metabolism for 19 hours afterward, research published in Obesity notes. And doing a shorter workout at 75 percent of your max aerobic capacity will give you a greater metabolic boost than sweating longer at 50 percent, a Colorado State University reveals.

5 to 7. Lift dumbbells … slowly. More muscle equals mega metabolism boost. Strength training can help you trim major fat, research reveals — and doing super-slow (versus normal speed) reps increases strength by 50 percent.

Plus, using dumbbells activates more muscle fibers than using machines, explains Gregory Haff, Ph.D., an associate professor in the exercise physiology department at West Virginia University.

8. Speed up, slow down. Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds.

9. Put on weight (literally). Wearing a weighted vest (about 10 percent of your body weight) while walking can boost your calorie burn by 8 percent.

10. Download Rihanna, not Brahms. Listening to up-tempo songs actually makes you run faster and harder than listening to slower-paced music, British scientists say.

11. Let kettlebells ring. Not only does working out with kettlebells build muscle, but doing it for 20 minutes burns as many calories as running at a 6-minute-mile pace for the same amount of time.

12. Keep it up. As few as 80 minutes a week of aerobic or weight training helps keep you from regaining belly fat after losing weight, according to researchers at the University of Alabama at Birmingham.

13. Add poles. Use Nordic poles while you walk, and you’ll burn 20 percent more calories, says research from The Cooper Institute in Dallas.

14 & 15. Lift first, nix the rest. Doing strength training before cardio can torch more fat than cardio alone. And if you do one move after another without pausing, “you’ll see more gains in strength and muscle mass,” says Dr. Pierre Manfroy, M.D., consultant for the book “100 Ways to Supercharge Your Metabolism.”

16. Add pounds. Lift heavier weights for fewer reps to make your workout more intense — and burn more fat — Manfroy says.

17. Try aromatherapy. Exercisers who inhaled strawberry and buttered-popcorn scents torched more calories than those who sniffed neutral odors, according to research from the Smell and Taste Treatment and Research Foundation in Chicago.

18. Box yourself in. Wii boxing knocks out nearly twice as many calories as some other games, like Wii golf.

19. Kick it. Playing soccer not only torches more fat and builds more muscle than jogging, but it feels less tiring, Danish research reveals.

20. Stay in shape. Fit people have more fat-burning metabolites in their blood than couch potatoes do, scientists say.

IN THE KITCHEN

22. Get more protein. Eating a protein-packed breakfast and lunch helps you burn more post-meal fat than if you eat lower-protein meals, according to Australian research.

23 & 24. Guzzle green tea — or coffee. Downing five 5-ounce cups of green tea a day boosts metabolism, says Lyssie Lakatos, R.D., author of “Fire Up Your Metabolism.” Two cups of coffee will also do the trick, one study shows.

25. Have an omelet. Eating two eggs for breakfast while dieting will help you trim more weight and body fat than if you ate the same amount of calories noshing on a bagel, scientists say.

26. Stay above 1,200 calories… ”The average person’s body goes into starvation mode if she eats fewer than 1,200 calories a day,” says Eric Berg, author of “The 7 Principles of Fat Burning.” “That’s stress, and stress creates more belly fat.”

27. … and cut calories gradually. If you diet, don’t trim more than 250 calories a day. Cutting calories too quickly slows your metabolism down, Dr. Manfroy says.

28 to 33. Munch on these. Almonds, cherries, yogurt, grapefruit, whole grains, and spicy foods have all been shown to torch fat.

34. Fuel up right. Eating a low-glycemic-index breakfast (such as muesli and peaches) will help you burn more fat during a subsequent workout than eating a high-glycemic-index meal (like waffles), researchers from the University of Nottingham reveal.

35. Think before you drink. Sipping as few as 90 calories’ worth of vodka can slow your metabolism by 73 percent, one study shows.

36. Graze. Women who go without eating for long periods are more likely to have higher body-fat percentages than women who nosh more regularly, one study notes.

37. Dine like a Greek. Eating a diet rich in monounsaturated fat (think olive oil, avocados) can help trim both weight and fat, research published in the British Journal of Nutrition shows.

38. Stop gorging. Your body can only handle so much food at a time, so stick to 600 calories or less per meal to maximize fat-burning, says Leslie Cooper, co-author of “Flip the Switch: Proven Strategies to Fuel Your Metabolism and Burn Fat 24 Hours a Day.”

39. Skip juice. Reaching for an apple instead of apple juice is not only better calorie-wise, but it’ll also do a better job of boosting your metabolism, Dr. Manfroy explains.

IN YOUR LIFE

41 & 42. Get C and D. Vitamin C can help you burn more fat, and D may help you lose fat, research notes. Aim for 400 to 500 mg of C and 800 mg of D a day.

43 & 44. Walk more (in denim). Researchers found that fitness-friendly offices (think treadmill desks, mobile headsets) helped people trim pounds and fat, as did wearing jeans to work, since dressing casual encourages you to move more. Wear comfy clothes when you can, pace while on the phone, and stand while chatting with co-workers.

45. Add fish oil (And work out). Taking 6 grams of fish oil per day and hitting the gym three times a week can help nix body fat, an Australian study reveals.

46. Work the day shift. Keeping nontraditional hours lowers levels of hormones that trigger satiety, increases blood glucose and insulin levels, and raises levels of the stress hormone cortisol (which can drive you to eat more), scientists say.

47. Nix the boob tube. Cut your TV time in half, and you’ll burn more calories each day, research from the University of Vermont suggests.

48. Go mental. People who visualized themselves training a specific muscle boosted the strength in that muscle group, researchers found.

49. Eat a smaller dinner. Your body may not digest food — and burn fat — as efficiently if you down a huge meal right before bedtime, especially because your metabolism is slower while you sleep, Dr. Manfroy says.

50. Jump-start your morning. Wake up your metabolism — and get fat-burning started — by doing some sort of exercise within the first few hours of being awake, Cooper suggests.

51. Get your snooze on. Sleep for a solid 81D 2 hours instead of 51D 2, according to research published in the Annals of Internal Medicine, and you’ll lose more fat. Sweet dreams!
GUIDE.


Stay Thick!
xoxo, Thick Chick

Update! :)

Damn, it's been a minute!

Things have been hectic, but I promise i'm back up and running! Last post was over a month ago -- been SO caught up doing anything and everything lately! I haven't fallen off the grid just yet, i promise there's so much coming up!

I'm still hittin the gym at least 3x a week at minimum and when i can't make it, i make a grand effort to at least work out at home, even if it's 20 minutes with Jillian Michaels. The weather hasn't been the greatest in my area, so sometimes driving 15-20min to the gym is like a journey in the worst weather ever. Thank god for Home Workout DVDs. :)

Couple things coming up:
- 2 month progression w/ the weight loss and "diet"
- Jillian Michaels 30-day-shred REVIEW
- "T is for Training" :)
- Current workout(s) and/or eating habits

Serious question: I already have a YouTube beauty channel .. would you like me to merge it with some workout/fitness videos as well or would you prefer a whole separate channel for it? Let me know your thoughts. :)

 Stay Thick!
xoxo, Thick Chick

Healthier Grocery Shopping [01.11.12]

 

So here's the deal .. if you have food cravings for bad things like i do (i.e.: chips, cookies, ice cream, soda, etc), it's good to find healthier alternatives to those things if you're trying to eat better. There are a ton of things out there on the market now for things that are much healthier alternatives to your favorite things. The grocery trip i did yesterday is a perfect example of that. My main goal when it comes to my "diet" is to incorporate things that are better for you: soymilk, fresh veggies, fresh fruit, fiber, etc. Because i personally have a tendency to eat a lotta crap i shouldn't. Chips and fried food are seriously my worst enemies, but they are sooooo good. :) You gotta know the way you eat and turn it into a healthier version of that.

For example .. make a small list of all the things you crave the most:

For me, this is: 

• Chips
• Fried food
• Cookies
• Ice Cream
• Specialty coffee
• Pasta
• Rice

With this list, i can conclude that i basically like anything with a crunch, crisp, or creamy texture to it. Texture-wise, that's what i'm into. ;) So now i have to think of what i can replace these things with so i can still satisfy my craving, but with something better for my body. So here's what i'm doing to switch it up so that i still get the satisfaction of my craving, but in a healthier way:

• Chips -> Special K chips, Pop chips, Pita chips
• Fried food -> BAKE IT! ;)
• Cookies -> TLC Cookies, Kashi Cookies, Nabisco 100 cal packs
• Ice Cream -> Skinny Cow, Healthy Choice Fudge Bars, Haagen Dazs "Five"
• Specialty coffee -> "Skinny" Mochas/Lattes, Coffee w/ Fat Free or Sugar Free creamer
• Pasta -> Whole Wheat, Whole Grain or PLUS pasta
• Rice -> Brown rice

Basically you're switching out your bad stuff for good stuff. It's like eating a better version of your favorite things. So you'll still get to indulge, but you must learn portion control and search for healthier alternatives to your favorite things. You should also shop based on your lifestyle. For me, i'm an on-the-go kind of girl. I tend to forget to eat sometimes, which causes me to scarf more than i need to when i finally DO eat -- for this, i got some protein shakes so at least i can "drink" my meal since i can't seem to find time to "eat" it. I also need snack bars to keep me full while i'm running around, snacks when i'm chillin at home watching TV, breakfast food (because i always skip breakfast and that messes up the rest of my meals for the day), and something to drink other than water since i can't have soda. LOL.

This week's grocery trip included:

• Haagen Dazs "Five" ice cream (1 pint)
• Special K Protein Shakes (4 ct)
• Light Caesar Dressing
• Light Raspberry Walnut Vinaigrette
• Silk Light soymilk
• International House "Skinny White Chocolate Mocha" coffee creamer
• Fiber One 90cal bars
• Kashi GoLean CRUNCH cereal
• Abundance real fruit oatmeal
• Barilla Whole Grain Penne pasta
• Special K crisps
• Chips Ahoy 100 cal packs
• Crystal Light packets
• Lipton iced tea packets
• TLC cookies
• Chobani Greek Yogurt

All together i spent about $50, which included a coupon for at least 85% of the items. :) Yay. Usually healthier food costs more, but i lucked out. :) Gotta love shopping at Target! $50 may seem like a lot to you, but you're looking at like, 2 weeks worth of food here. At least for me. :) The boyfriend is still eating whatever he wants, LOL. He'll just have to fend for himself then! ;)

What's on your grocery list this week?

Stay Thick!
xoxo, Thick Chick

24 Hour Fitness ONLINE SPECIAL (valid until 1/13/12 ONLY!)

For those of you who need a gym, i'd take 24-hr up on this offer like, soon. It's like a new year sale, but the initiation fee is cheaper than usual and the monthly payment is about $12 cheaper than the regular price, which is $36.99. So for $24.99, you get the same membership! Holler.

Join now! :)

Hop on it, ya'll!


Stay Thick!
xoxo, Thick Chick

Problem Areas

When trying to figure out how your workout regimen should be like, I like to suggest to figure out what's called your "problem areas." Let's pop in your Mean Girls DVD and fast forward to the part where they're congregated in Regina George's bedroom, crowded and staring into the mirror complaining about their calves, "man shoulders" and "huge pores." Not that pores are relevant to fitness, but i'm just saying. ;) Every girl has problem areas -- or at least one area -- that they wish were different, better or just non-existent.

I suggest looking in the mirror -- wait. Don't do this during "girl week"! Otherwise, EVERYTHING is a problem area! Lol.

Damn hormones.

Forget what you see in the magazines .. forget what you see on TV .. forget what "a perfect model's body" is supposed to look like because the damn thing doesn't even exist, believe it or not! In other words, don't compare yourself to another body and say "god, i want her body!" because every body is different. Literally. Everyone's genes are different. Your first step is to figure out your problem areas. Because these become your "target areas" that you focus on more.

Okay, so look at yourself in the mirror .. preferably with a bikini on .. or hell, do it naked, who cares, ain't nobody watching you! (Hopefully?) ;) Look in the mirror and examine yourself. What do you NOT like? and no, "everything" is not a valid answer. ;) Like, let's examine me real quick as an example ...

• I want my track star thighs back. Desperately. I'm going to have to train hard to get them back, but i can deal with that. In due time! I gotta lose the weight first. But definitely -- my thighs? They're a problem. My boyfriend begs to differ -- apparently my legs are one of his favorite body parts of mine. For me though, i think they could be a little more shapely like they used to be. I want my hamstrings back, i need my inner thighs to not be kickin it so close together and i need my strong, sculpted quads back. *Adds THIGHS to her Problem Areas list* .. CHECK.
• My Shoulders. What the hell happened to my collar bone?! I happened to be looking at a picture of me from about 6 years ago .. I had some definition to my shoulders. My shoulders were one of my best features actually. They were broad, but athletic and shapely -- they had some dimension and helped my posture and frame stand better. You could actually see my COLLAR BONE ... which .. *looks in the mirror* you can't really see anymore. My shoulders used to be a lot more defined -- i want that back.
• My developing "double chin" -- okay, that's stretching the truth. I don't have a double chin .. YET. I can see it .. give it another year or two and if i keep eating like shit, it'll develop. I used to have some good definition in my jawline -- no contouring from makeup was needed! Now, i have no definition at all. Sure sign i gained weight. Motherfu----!
• My flabby ass arms. I hate my arms. I always have. I never had skinny arms, even when I was "skinny." I don't know what it is, but my arms were never my best feature. I used to have to work the hell outta my triceps to get some sorta definition when I was training for track -- i need that back. If anything, i had a great set of deltoids (that round "ball"-looking part of your arms near the shoulders. I need some definition in my arms PRONTO. It's what makes me conscious when i take pictures :T It's what makes me feel chubbier than i really am :T *sigh*
• My stomach. *pinches fat* i feel squishy. :T dammit. Being a runner, core training was a huge part of our workout at least twice a week. My abs were like a washboard. They were an even mix between toned and muscular -- deep definition but not super rock hard. The best part about my abs though? My obliques. Think Nicole Scherzinger or PINK. They were sculpted like they were made to be there. But now?! shit, practically nonexistent!! I'ma have to work my ass off for those back *smh*
• My back. You know your ass gained some weight when you twist around and there's practically a roll of fat just RIGHT THERE, created from the twist you just did with your body. Effin unattractive when you're in a swimsuit, i tell you! I don't care so much for my upper back -- more my mid-to-lower back. I used to have amazing definition in that area -- it's all gone. FAIL!

The rest of my body is fine -- i'm happy with it and can live with it. These are my problem areas that i'm aiming to change, improve, and define. First and foremost though -- i gotta work this extra weight off! And again, as i mentioned previously in an old post -- cardio cardio cardio. But pretty soon, i'm gonna hit the weights -- weight training twice a week makes a huge difference in your workouts. It helps burn fat faster -- if you're doing it right.

Now, this isn't an exercise to pick at your worst features okay? This is for you to pick and choose what you can live with and what you feel the need to change. Baby steps, ya'll, Baby steps!!! ;)


Stay Thick!
xoxo, Thick Chick

Changing your "diet" :: eating in moderation and cutting out "excess"

Going from eating "indulgent" foods to eating much healthier is REALLY hard. Let me just put that out here first and foremost. I'm the type of person that loves snacking, fried foods, junk food (chips, cookies, you name it) and especially DESSERT. I'm not a candy fiend, but i'll sneak in the occasional bite sized chocolate here and there, maybe even a truffle, since those are my favorite. In order to shave off this dead weight though, I had to cut down MAJORLY. At least for the first month. As most of you may already know, the first month is the hardest. It starts getting easier after that, I promise.

With a previous post, I mentioned some of the foods I try to include in my "diet" and eat things that are portioned properly for a person my size. That basically all means that I have to eat enough to feel full, but not overstuffed, in a food coma, wanna take a nap kinda full -- which is what I tend to do ... a lot. I'm not gonna lie, I packed on A LOT of holiday weight. Thanksgiving, man. It just gets ya. *smh* I'm determined to shave all that off, in addition to anything else i've gained the past 2 years. Ya'll know how it is when you're in a relationship. It's all that so-called "happy" weight, lol.

Anyway! This is what my daily food intake PLANS on looking like these days ...

Breakfast
1/2 cup of oatmeal - cooked, with brown sugar sprinkled on top
OR
2 whole wheat waffles/bread with 1 tbsp natural peanut butter or Nutella

paired with milk, Green/Wu-Long Tea or Coffee and maybe half a grapefruit or some kind of fruit

Lunch
1 cup mixed greens with vinaigrette dressing
(tossed with other veggies like carrots, broccoli, green beans or tomatoes and tuna or chicken)
OR
oven-roasted turkey sandwich w/ dijon mustard, greens and tomato on whole wheat bread
OR
steamed veggies over brown rice


Dinner
1 can of chunk light or albacore tuna mixed with 1 tbsp olive oil mayo, lemon pepper, tomatoes and garlic powder, together with 1-2 slices of whole wheat bread
OR
steamed veggies over brown rice
OR
baked fish with brown rice and veggies
OR
grilled marinated chicken with brown rice and veggies
OR
whole wheat pasta tossed with veggies and sauteed in olive oil and garlic with fresh herbs


Snacks (in between meals)

• Apples and natural peanut butter or nutella
• tuna (made like above) with whole wheat Ritz crackers or Triscuits
• reduced fat string cheese
• waffle with 1/2 tbsp honey
• Fruit cup (peaches, pears or mandarin oranges)
• Hershey Kisses (my "chocolate" alternative at the moment)

Every now and then i'll probably do something a little different, but that's what the first week is looking like so far. I know it probably sounds terrible, but it's honestly not that bad. It all gives me energy and keeps me going throughout the day, as well as keeping me full so it keeps me from picking at food or snacks here and there.

Once I get used to eating healthier, I'm gonna incorporate more things into my diet that are packed with flavor but are still healthy. For now, i'm getting my body used to not eating so "heavy" anymore -- which is the hardest part.



Stay Thick!
xoxo, ThickChick

Start off SLOW :: Baby Steps!

As promised, I wanted to discuss a topic that I read a lot in some fitness magazines about how to get started with your "Weight loss program." A lot of FAQs contain one main question: "How Do I Get Started?" and another FAQ next to that one is "What's the best pace for me to start at?"

Truth is, no pace is the right pace except YOUR pace. If you're not the gym type, this will be harder for you. But working out doesn't have to happen at the gym. A lot of people like to run/jog in their neighborhoods or at the local park. I can't personally do that just because my neighborhood isn't "safe" enough, but I definitely suggest it if you live in a better neighborhood than mine. In fact, if you have a dog (a big one, preferably), take him/her for a run with you -- my rottweiler gives me a great workout everytime I take her to the doggy park.

So, that all being said, you have to keep in mind that the pace that works for you will more than likely work for you only. Just because you see some girl steppin' her heart out on the StairMaster doesn't mean that's what you have to do. You want to make sure that the 1st-2nd week of your new regimen is at a steady pace for you to get your feet wet, especially if you haven't been to the gym in forever. If you're anything like me, you technically haven't worked out for almost 3 years. For 3 years, I probably hit the gym literally a few times. That was NOT a good idea. But it is what it is. :(


Cardio or Weights?

For the first week, you can start off by just doing cardio alone. In retrospect, you really only need 20 mins of cardio at the very least to "stay in shape" if you're happy with your shape NOW. That's why most people just do the average morning or evening run and call it a day. You don't need that much to stay in shape. But if you're looking to shave off some pounds like I am and tone yourself up, then you'll need at least 30-45 mins of cardio in addition to a few training exercises. You can decrease the amount when you're happy with your weight and then just continue to stay in shape with moderate cardio daily. If you want to throw in some free weights, you can, it depends if you're ready for it or not :) Prepping yourself first with the cardio kind of gets the blood flowing and prepares your body for being in shape in order to do any kind of training, regardless if it's resistance training, weight training, etc. In my personal opinion, weight training isn't necessary until at least the 3rd week when your body is used to being active, but it also depends on how often you go to the gym.


Consistency

A lot of people fail at this. Miserably. You can't just go to the gym for a few days and expect to lose 10 lbs. You have to be diligent about your workout time and most especially: consistent. To decide how often to go, you can start off with 3 days a week, then gradually add a day. For me, I believe in 5 days a week with 2 break days. Your break days can either be the weekend or 2 days during the week, it's totally up to you. I prefer going 5 days straight and then relaxing on the weekends. Some people "let themselves go" on the weekends and make up for it by going to the gym, allowing them a rest day DURING the week instead. Whatever you choose, make sure you stick to it.


Timing

This is the main reason most people, especially women, fail at consistency in their workout regimen: TIME MANAGEMENT.

Face it, sweetheart, you are NOT too busy to find time to workout. You're just finding every reason why you CAN'T because in essence, a part of you doesn't want to. I know, don't you just wish the pounds would shed themselves? Don't you wish they would just .. i dunno, evaporate into the air and just disappear?! Most females find every reason in the world why they couldn't make it to the gym, while others hit the gym like, once or twice a week and hope to shed a few pounds that way. NOPE. It doesn't work like that hunnie. I hate to break it to you but you have to REALLY want this to make it happen.

That being said, you're gonna have to MAKE TIME for your workout(s). For example: My gym is about 10-15 mins away from my house, but if I pay $35 a month for the membership, that's motivation enough for me to make my membership worth something. If you just need a place to workout and you're not into the whole "training" scene with a buncha meatheads, then check out some of your local gyms in your area because not only will they be cheaper, but they'll be easier to get to. If going to the gym at all is that much of a pain for you, then hopefully your neighborhood is safe enough for you to do a 10-15 min jog around the block. Try doing a google map search for some local parks in your area, too, a lot of them should have jogging trails.

You can also make a home gym for yourself if going out is just too much. Sticking in at least 20-25 mins of toning exercises helps out because the point is to keep your body active somehow. Buy a few things like a pair of dumbbells, a resistance band, an exercise ball and a yoga mat. That's a good starting point. Hell, invest in some at-home workout DVDs too if you have to. Whatever gets your ass up off that couch, girl! ;)


What If I Get Bored?

If you decide to join a gym, check out if they have any classes. Some gyms offer yoga, cycling, step aerobics, dancing, kickboxing, etc; classes that you can attend if cardio is boring you. You can also try at-home workouts like Windsor Pilates, Jillian Michaels, Flirty Girl Fitness and even Carmen Electra's Strip workout. If "girly" fitness stuff isn't for you, there are a ton of kickboxing DVDs out there -- Taebo still works magic, believe it or not! It really depends, again, on what works for you. Me, I can run forever, so i'm happy doing cardio on the machines and if there's a class that's interesting enough for me to attend, I will, just to switch it up a little.

If going to the gym just can't work in your schedule, try to do some toning exercises at home as I mentioned earlier. You don't need weights, but they're helpful. Or perhaps a resistance band or something. Definitely try to invest in an exercise ball also. Have a chair around that's at a level height so you can do different workouts with it -- it helps with balance and can act as a "bench" or a solid surface to use.

Whatever you choose to do, just remember to start off slow. You don't want to shock your body into thinking it can do the most and then go home crying because you're too sore to walk up your own stairs.


Stay Thick!
xoxo, ThickChick

First Gym Sesh :: it's the hardest of them all.

Since i'm just starting out again with working out and staying fit, i'm trying to start off slow. For the first week, i'm pretty much testing my body out to see what it can handle right now. I'm trying to focus the most on Cardio because that's what's gonna shave off those extra pounds and fat before I start officially weight training.

My weight workout for now is pretty mild. I don't have a lot of upper body strength to begin with so i don't want to strain my body the first week and then have to go through the day with my arms feeling like jello. One of my main goals is actually to get rid of my arm "flab" so within the next month, I plan on having a strict weight workout for my upper body. No joke, I wore a shirt the other day that used to look fabulous on me. But because of my arm flab, it just wasn't gonna fly to wear it without something over it. That's how you know you're feelin' uncomfortable -- when you're wearing clothes just to "coer up" as opposed to making a fashion statement. WOMP.

So for now, i'm just doing a light weight workout while i'm still trying to get back into working out. It's not good to stress your body too fast. :)

My main focuses right now are cutting down the weight in my stomach area and shaving off some extra fat that's hangin around before I start toning up. I'm focused on Cardio more than anything because that's what helps me lose fat the most and the fastest. You'll have to know your body to know how you should start out, but if you're unsure, i suggest hopping on a treadmill and doing a light jog just to test your stamina. You'll figure it out almost instantly how out of shape you are and what your body will need to jump start itself to building your stamina. The more you build stamina, the easier your workouts will be and little shit like walking up stairs won't get you winded. :)

Side Note: I also cut down majorly on my "diet." I hate calling it a diet, but I guess in retrospect, that's really what it is. I'll elaborate on my next post what i've been eating lately. :)


Stay Thick!
xoxo, ThickChick

Trim the FAT.

My least favorite part about losing weight is having to diet. I personally don't believe in diets because a lot of people don't have the willpower to control themselves. I know I don't! That's just pure honesty right there. When I used to train for Track & Field back in high school, my coach told me that instead of DIETING, per say, she encouraged us to just eat healthier or "better." That meant cutting out fatty foods and eating foods that gave us more energy for training, especially lean proteins and fruit. I was thinking: "Sh*t, I have to eat salad everyday now?!"

That wasn't the case at all.

So this is what happened -- I learned to (what I call) "Trim the Fat," which meant I could still eat what I wanted, with the exception of it being portioned properly and LESS fatty. Knowing me, it was damn near impossible for me to completely cut out fat. I just love food too much. :( To make matters worse, I loved FRIED food. And I still do. Terrible, I know. But I had to cut down somehow and make it up elsewhere.

I also tried to avoid having too many cheat days or going overboard on a cheat day. Just to clarify, a cheat day isn't a day where you can just stuff your face and eat whatever the hell you want. A cheat day is incorporated into your "training" to avoid you from, in layman's terms, going crazy for eating TOO healthy. Some people, when they diet, they can't find a happy medium in their choices of food. Sometimes they eat TOO healthy, which causes their cravings to skyrocket and go haywire when cheat day comes around the corner. Then Cheat Day becomes "Fatty Day." No good. I'll talk more about cheat days in a future post. For now, I want to focus on some key points when reconsidering your food options.

If you're in the middle of training, your diet will change drastically. It's gonna be so drastic that you might cry about it the first week. But if you're just trying to cut down a bit, lose a few pounds (or 10, whatever, lol) and have a more "fit" body, then what you're going to wanna do is cut down on the stuff that's killing your progress. Just in case you haven't been briefed, eating certain foods that make you "gain weight" are really foods that aren't digestible enough to pass through you, resulting in stored fat and unprocessed sugar. You know how they say "Girl, that's gonna go straight to your (fill in blank) !!"? Yeah, it's like that. It's different for everyone, but for a typical female, you're going to gain weight either in your womanly parts (you "fill out") or in your stomach, which makes every woman feel unsexy. So! You're going to have to cut down on all that good ass food for awhile. That includes fatty foods like anything fried, meats with a low protein content and complex carbs. But most especially? Sweets. Yeahhhh, no more Snickers, Brownies or Reese's Cups for you, sweetheart. At least for now. When you build a higher tolerance for avoiding them, I suggest keeping a small jar of "fun size" sized chocolate or sweets to pick at when you need a sugar fix. But if you're an ice cream lover like me? You're going to have to search for a low-cal or fat-free ice cream somethin' or other to curb that craving! I suggest cutting out sweets first before salty foods because sweets increase your blood sugar and that will easily screw up your diet. It's common nutritional knowledge there. You can read up on it if you like, but i'm no expert -- I just learned it in Nutrition class in college. Lol. Especially if you want a nice pack of abs -- it's all in your diet!

NO sugar, NO salt, NO fat. Harsh, isn't it? So let's start of small. :)

That being said, focus on foods that give you energy. Simply said, you want lean meats and tons of veggies and fruits in your diets. And just so you know, not all veggies and fruits are "healthy", as weird as that sounds. Believe it or not, eating salad everyday won't get you that body you want. Especially if you're dumping ranch dressing all over it. ;)

Here are some foods that I tend to eat when i'm trying to cut down on some pounds or when i'm trying to stay solid at the weight i'm at:

• turkey - (ground or deli-sliced for sandwiches) It's great to substitute this for ground pork or ground beef and it's a great healthy alternative if you're a carnivore like me.
• wheat - Wheat everything: bread, crackers, pasta, etc. Try to stay away from white bread and regular pasta (complex carbs). I know there are white breads out there that claim to have wheat or something like that in them, but 100% whole wheat is 10x better. There are other breads like Ezekiel that are great too, as well as Multi-Grain breads that aren't too bad. If you like tortillas (for sandwich wraps or whatever else), go for the wheat ones also. Wheat is great for keeping you full and satisfied and it also helps with your fiber content and doesn't stick in your system.
• tuna - I really try to stay away from tuna in a can, but it's definitely do-able, just don't go too crazy on it. Tuna in the can has mercury in it, so eat it in moderation. I prefer getting my tuna at the seafood market, but I know that can be hard to access for other people. But truthfully? Tuna really helps lean you out FAST. That's just my experience.
• fish - This isn't a favorite for a lot of people, but it's healthier for you, believe it or not. Fish Oil is a necessity, especially for a woman. But! You gotta eat the right kinds of fish. I'll talk more about that later, but just since I mentioned it, my favorites are tuna, tilapia, cod, bass and salmon.
• soy/tofu - Anything soy or tofu is some good lean protein for you. My favorite way to eat tofu is unfortunately FRIED (Japanese Style), but there are other ways to eat it. I prefer it in the form of soy rather than tofu itself, but it all comes from the same bean. :) Soymilk especially is a great alternative over regular milk, which DOES have fat (especially WHOLE milk). If you do choose milk, you're gonna want at least 1% or SKIM. Nonfat is fat free but it also doesn't give you the vitamins that milk usually gives you, so I never suggest it. Plus nonfat tastes quite disgusting if you love 2% milk like I do, lol. Soymilk is tolerable and sweeter and comes in different flavors so you don't get bored. :)
• brown rice - I love rice. I'm half-Filipino so a lot of Filipino food is best eaten with rice. When I was training, it KILLED me that I couldn't have it, but brown rice is definitely a greater alternative. It tastes completely different, but cook it with a little EVOO (extra virgin olive oil) or a tablespoon of butter and it makes it 10x better. And no, it doesn't defeat the purpose. :)
• oatmeal - Another non-favorite for most people, but again, great for fiber and doesn't stick to your system. It also helps you feel fuller so you don't feel like snacking midday.
• almond butter - Peanut butter is good for you but only if it's Natural or 100%. I don't mind the Natural version (Trader Joes has a great one), but since I can't have butter as much as I'd like, I also like almond butter. Almonds have that good fatty content, not the bad fatty content. :)
• honey - Since it's best to lay off SUGAR, you'll need a better alternative. 100% honey is not only much healthier, but it's actually sweeter for some things you'd want sugar in. Well, besides coffee. :) But I have a sweet tooth that's hard to curb cravings with, so honey on a wheat waffle kind of helps when I need to satisfy my sweet tooth really fast and I don't have many choices.
• FiberONE Bars - Any flavor, doesn't matter. These are a great snack for me, especially when I used to sit in class hungry as hell because I had to eat "smaller portions, 4-6 times a day." I'd find myself kinda hungry in the middle of the day but 2 hours away from my next "portion." These are a great snack, in addition to fruit, that kept me satisfied throughout the day.
• Green Tea/Wu-Long Tea - Green tea has great benefits. I prefer the Asian ones that you get by the pound (in leaves) from the Asian markets as opposed to the cheap Lipton stuff you find at Safeway. Either one is okay, but i feel that "real" Green Tea is much better. I've tried both and always go back to visit Ming at the Asian market for more leaves. :) Wu-Long Tea by Okuma is also great -- it's actually a Chinese Slimming Tea and it's 100% Oolong Tea. It's best to drink a mug/cup about 3x a day. It also helps curb cravings and both Green and Wu-Long Tea will help your skin's vitality as well as your immune system. :)
• water - You will find yourself drinking a ton of water. You gotta stay hydrated! You'll have to stay away from fruit juices unless it says "100%" and eventually you'll find yourself drinking nothing but water anyway, especially after you work out. Water will also help with your skin's vitality. Another thing is that some people THINK they're hungry when they're really THIRSTY. So before you determine if you wanna eat or not, try sipping on some water first and see if that helps. 80% of the time it does. :)

These foods keep me from getting hungry, they give me energy and they help curb certain cravings. I'll discuss it more in another post an example of my daily meals, but for now, I just wanted to emphasize that you don't have to completely change your diet and become a health nut just to lose weight. You gotta take that butt to the gym, too you know! :) As long as you stay consistent in eating LESS fatty foods and more foods high in lean protein or eat healthier alternatives to normal everyday foods, that's a great start. I mean, you're not sitting here training for a marathon are you?! :)

Next post will be about how to get started at the gym. I hope you don't mind a little cardio! ;)


Stay Thick!
xoxo, ThickChick

Intro :: Stage 1 - GET IT TOGETHER!

Well here we go. I finally decided to make a blog about how I feel about anything and everything related to fitness and health -- from a Thick Chick point of view.

Before I get started and before you misconstrue what this blog is about, I want to be clear about what my main objectives are.

First and foremost, just in case you didn't catch on, i'm a thick girl. And when i mean THICK, i don't mean FAT. Although, i'm sure some of you would disagree on that term. But let's put it this way: i've been called THICK all my life. I've actually never been called FAT. I've been told I gained weight, but I've never actually heard "You're fat." The only time I am ever referred to as FAT is when some hater is digging down my throat because they have nothing else to say. I'm one of those females who have a pretty face and a nice body. But when i say "nice body" i don't mean SKINNY. To me, a nice body is one that fits the person's personality, confidence and personal beauty -- a body they personally feel comfortable in. I don't believe in the whole "Skinny = Beautiful" bullshit. I believe that all women are beautiful in their own right. You don't have to be a Size 00 or a Size 16 -- it doesn't matter. No matter what size you are, what matters is that you're happy with yourself.

That being said, to me, THICK is not FAT. Thick isn't CHUBBY either. It's kind of in the middle. You know, a girl who's proportioned in most of the right places, if not all. She can have a skinny waist with big hips or a nice ass with skinnier legs. The Urban Dictionary definition of THICK is:

Thick

A woman with a perfect body, filled-in in places that are, by nature, designed to attract the opposite sex, such as the thighs, the hips, the breasts, and the most lovely part of all, the booty.

I couldn't agree more. To me, a Thick Chick is a girl with curves in all the right places -- she is not FAT, she is not SKINNY. She has all the right equipment and knows how to use it all to her advantage, no matter what the case.

Ladies, are YOU a THICK CHICK?

I know I am!!

And if you disagree, I therefore challenge you to submit your response to a congregation full of African-American men who have called me THICK since they noticed i had booty.

Just sayin'.

So, one of my main objectives with this blog is to not only embrace the fact that thick chicks are a rarity, but to also embrace the fact that we need to maintain the thickness. This doesn't mean you have to lose weight or gain weight. It just means you gotta keep ya game up and stay lookin right. It doesn't matter what food you eat, just as long as you watch yourself and keep ya ass movin'! You don't have to have a set of 8-pack abs or muscular legs -- men like a little cushion anyway. ;) Not that you gotta be pillow soft either, but you feel me, right? You gotta stay toned up and FIT. And as we get older ladies, don't lie, the good shit starts to sag!! So for me, being in my late-20s and what not, i feel the need to start toning up again so that nothing sags. I've seen some women out there that are in their 30s lookin like they're 40. Mm-mmm honey, that is NOT cute.

This blog will consist of tips, experiences, gym session logs, and some random knowledge I wanna share with all of you. I'm hoping to reach out to all of you out there who can easily relate. Ladies, we gotta take care of our bodies. They wasn't lyin when they said it was a temple!! ;)

See you soon! :)


Stay Thick!
xoxo, ThickChick