At the Gym

Since my last blog post, I informed you that I was getting back in the swing of things with the fitness aspect of my healthy living lifestyle. I am happy to say that I have added a couple of new things to my regimen.

I bought a gym membership at our local park district and now, I get fit  “At the Gym!” I am loving it! Since so many machines are available to me I make use of the elliptical, stationary bike and of course, the treadmill. I spend time pedaling the elliptical. Which is pretty intense. It really gets the muscles moving! I’ve only gotten up to 15 minutes on it. But it is an excellent workout.

I also started in on getting some miles on the bike. Which works more muscles than I thought. While I get in more miles at a faster pace, I am working my lower section. The amount of sweat generated from pedaling with a heart rate ranging between 120-129 is absurd! But I’ll take it!

While the treadmill is not new to my regimen, walking with inclines is. The steepest incline I have achieved is 8.0 at a speed of between 3.2 and 3.7. It really is an interesting twist. And it gets the job done! I am already seeing results from those efforts.

While “At the Gym,” I also get in mild strength training for my pectoral and biceps muscles. That saddle bag area is stubborn. But I am pressing!

I am heading to the gym this morning. As thus far this week, I have not been. Have to keep “moving my meat” as one of my youtube subscribers says.

The next thing I added to my regimen is a roadmaster bike. I have gone bike riding with my youngest son and I have to say, I really enjoy the challenge. Again, biking inclines is tough. But I’m always up for a challenge.  A quality workout is achieved as a result.

Overall, I am pleased with my progress since joining the gym! It was a smart move to shake things up a bit. Especially, since I have not been walking with Leslie. I will return to Leslie, but I needed a more rigorous walk work out. And walking with inclines gives me just that.

I’m still endeavoring to be physically fit and holistically free!

Here’s a video of me getting in a mile “At the Gym” last week.

#bedeliberatebefitandfree #walking #healthyliving #cardio #heart #strengthtraining #incline #bicycling





Its Been a While

It was never my intention to allow so much time to elapse between blog posts. I know. It has Been a While. Since that time, so much has happened. I experienced a health challenge that brought me to a screeching halt and forced me to give major attention solely to the matter at hand. One test led to another, and another and then surgery. The whole ordeal took quite an emotional toll on me.  Hence, the lengthy delay between blog posts. I’m not quite prepared to share the experience with the world as yet. However, I do thank those who knew and held me in prayer.  I am incredibly grateful to God for blessing and bringing healing to me! He is awesome and so amazing! And trust me, testimony time is coming!

Since the rest of life was pretty much at a months-long stand still, I am just now getting back on track with the fitness aspect of my healthy living lifestyle. Since around April 2018, it has been challenging securing consistent walk workouts weekly. Some weeks are better than others.

While my routine is not quite back on track, I am still pressing and will continue my endeavors to be deliberately physically fit and holistically free! I could not work out as much during my down time. But I held true to my vegetarian lifestyle. It is definitely paying off.

It is amazing how life can happen and offset every thing you’ve worked so hard to achieve in the world of health and wellness.

Moreover, I thank God again for bringing me to this point.

I’m in the rebuilding phase of the fitness aspect of my healthy living lifestyle. So bare with me as I work my way up to a healthy number of weekly workouts. It has been challenging to keep up the pace. However, I am confident I will achieve once again, 3-4 workouts per week.

Although Its Been a While, hang in there with me. You

IMAG2633 (1)will see more consistency from me now that things are back on Track” Pun intended. 🙂

Keep pressing! Be deliberate…Be fitandfree!

#healthandwellness #healthylifestyle #fitandfree



Tell Me, Have You Seen Her?

If you have been following my weight loss and fitness journey for a while then you are aware that my all time favorite motto is “physically fit and holistically free”! While I am adhering to being “holistically free”, lately I’ve not been as “physically fit”. Which inspired this blog post…“Tell Me, Have You Seen Her?”

Having said that, I’ll start this blog by answering the question. Typically, on any given week, you can find me walking to Leslie Sansone, engaging in squats, walking outdoors and essentially engaging in getting “physically fit” as I indicated. But for the past 3 months, I’ve gone on an unintentional fitness hiatus. And I must say, I feel horrific!

Since I’ve had a wonderful life change that has been in the making for quite some time now, a change that has been incredibly awesome, yet definitely exhausting, I’m finding myself feeling physically challenged and my workouts have been drastically reduced. I re-entered the work force on a part-time basis after nearly 10 years. I have the privilege of overseeing more than 600 students throughout the day at my children’s school. While I love it, I am finding myself feeling physically exhausted at the end of the day. Which pushes working out to the back burner. While getting my workouts in is at the fore of my  mind, I can’t seem to pull myself together enough to actually get them in. I’m working on finding a balance so that I can make a fitness come back.

Just prior to starting work again, my workouts were starting to dwindle to maybe 1 or 2 per week. This is totally off course for I. Typically, I get it in at least 3-4 times per week. Now, I am barely getting in a few squats and some leg lifts and walking in place. My once firmed and toned body, has now returned for the most part to atrophy. My muscles feel stiff, I do not feel as agile as I once felt and I no longer feel as physically fit! Did I already say how horrific I feel? I have been asking myself, “Have You Seen Her?”

The “Her” I am referring to is the physically active, athletic me”! It seems that person has vanished! I am not totally gone, but I have definitely slowed down to a crawl!

I  still have an active and fitness mindset, I am just making a mild readjustment. Which I am thinking is a good topic  to explore for my next blog post.

Bare with me family as I make my fitness comeback. I am still in the game, I am still on my healthy lifestyle journey.  I just have to bounce back on the fitness side. which I am planning to do starting today!

I miss my workouts! More importantly, my body misses my workouts! This could explain why I am so exhausted by the end of the day. Getting in at least 30 minutes of cardio daily helps! Getting in 3 miles 3-4 times per week are even better! Which is what I will strive to return to.

Since my body is out of practice, I will start with 2 miles to get my body used to cardio again, as well as High Intensity Interval Training. Leslie Sansone walking is good for that, which is where I will return, to begin again!

As I stated, I’ve  been on an unintentional hiatus, but I’m making a comeback. You will see “Her” again!

Oh, and one last thing, while I haven’t been as engaged in my usual workouts, I am still doing a wonderful job maintaining my vegetarian lifestyle! That’s going really well! At least that has remained consistent! Stay tuned for my come back and my next blog post on “RE-Adjusting!

#walking #fitness #lifechanges #lifehappens #breaks #bounceback #fitandfree #underfitnessreconstruction #stillanflinfitandfree #agility #atrophy


It Really Does Happen In the Kitchen

Since the start of my weight loss journey I delved deep into walking as part of my efforts to get my weight down from 224 pounds to 160 pounds. Initially, I walked, but I did not have a handle on portion control at meal times.

While I committed myself to a healthy walking regimen, I soon learned that all the working out in the world would not help you lose weight if you did not get how much you ate under control. I had to learn even though I was eating healthy, I still had to control how much food I put on my plate and actually consumed.

As that ah ha moment occurred, I began making changes to the amount of food I served myself. I quickly found the old saying “Bad habits die hard” to be true. I also found, you absolutely can achieve this goal if you really want to by simply, just doing it! I did!

Once I got portion control, under control, I further learned that losing weight really “Does Happen In the Kitchen”.

You can walk a thousand miles every week, but if you never control what and how much you eat, then it will be as I always say, as milking the cow and kicking the bucket over.

I’m no nutritionist, but I can advise from my experience, to focus on whole foods, more fruit and vegetables, and if you can, get those animal products from your diet. You really do not need them for protein. Since protein comes from plants and appear in everything you eat, you can totally do without them.

Since I am a witness of weight loss happening in the kitchen, I can encourage you to get in their, learn how, and make it happen for you as well!


#weightloss #healthyeating #cleaneating #plantbaseddiet #wholefoods #80/20rule #walking #diet #exercise #vegetarian #plantbasedlifestyle



Water Moves

Making unhealthy bad food choices and not getting in the proper mix of vitamins and minerals can lead to feelings of bloated-ness and eventually to constipation. To get rid of the problem, some physicians may suggest that you ingest stool softeners or other medications that are known to loosen bowels and cause a steady flow of elimination.

While I am not in the business of discrediting physicians, I am in the business of finding healthier, more natural alternatives to bring healing to the body. With that in mind, I have noticed that in lieu of using medications to ignite a healthy elimination of stool, a simple warm glass of water typically helps move things along and gets the job done!

Every morning, I start my day off with at least 16 ounces of warm water. While I did not begin my water regimen in hopes of eliminating waste, but to jump start my daily hydration intake, I noticed shortly after consuming the warm water, it resulted in a healthy elimination of waste. Too much information? I know! But on my journey of being fitandfree, I endeavor to keep you informed  of healthy alternatives and tips that work.

As always, since I am in no way a nutritionist or doctor, and by far am not instructing you to discontinue any medications prescribed by your physician,  always consult your physician before making any changes to your regimen, I am suggesting trying natural remedies that really do work. And warm water to help move waste through your intestines is one that works!

Don’t take my word for it. Go ahead and give it a try! When the good Lord awakens you in the morning, start your day right by having a warm glass of water. Water really does Move things along.

This blog is probably too much information to take in for today. But if we’re going to be as transparent as can be on this journey, sharing the good, the bad and the ugly is key.


#water #hydration #elimination  #waste #healthydigestion #flowingfreely #naturalalternatives #healthy #h20

When Change Occurs

On any given day, you will find me engaging in kick-backs, side steps, knee lifts, walking side-to-side and getting in a mile, or two, or three with my walking coach Leslie Sansone. My regimen typically consists of  a healthy 3-4 workouts. Sometimes 5 workouts per week, walking with Leslie, or by the beautiful Lake Michigan. However, if you’ve read my latest posts, then you are aware of the shift in my workouts from ‘structured,” to “unstructured.”

Over the past two months, there has been a significant CHANGE in my overall regimen. It has gone from me getting it in consistently and intensely, to almost completely sedentary. Which is a no-no when it comes to how energetic I feel throughout my day.

Initially, I could not understand why I was going from feeling agile, strong and healthy, to feelings of aching joints and muscles slowly slipping into atrophy. My mind was telling me to “get that workout in.” But based on the incidents that continued to occur, my body was clearly saying “you need to rest.”

With all the sudden breaks in my fitness regimen, I turned my attention and analysis to the only obvious question that would yield clarity to my ambiguity. That question is “why is my regimen CHANGING?

I began examining why the sudden change in my body and stamina were occurring, when in the recent past, I felt so vibrant, agile, flexible and strong. The realization I ascertained was an eye-opening life lesson that will forever be stored in my psyche’s wall of wisdom.

I have been on a weight loss journey, and now, a lifestyle change for the past 5 years. When I commenced my journey, I weighed 224 pounds, was grossly out of shape and had MUCH to lose. Hard work and intensity were my plight if I were ever going to achieve my weight loss goal of 160 pounds and good health. Having that mindset, I prepared myself mentally for the road that lay ahead, dug right in and begun the path on the journey that would lead me to good health and wellness. I began walking and working out. My workouts were often and greatly Intense. I walked a lot. And I walked often! I put A LOT of HARD work into getting my weight under control. As again, I had much to lose. I am incredibly proud of my efforts.  As I was able to get down from 224 pounds to 169 pounds. Sounds impressive?! Yes! But it was not easy. It took time, hard work and dedication. But I did it! I was not only successful with losing weight, but also achieving good health. After so long, I went to my doctor, had my blood work done and all of the results of every test, were well within normal ranges. You can only imagine how happy and proud I was to see that my hard work and diligence paid off. This is just an excerpt of my story. You can refer to my first blog post to read my whole story on how I got in that state, and how I achieved a doable weight and more importantly good health. I am living up to my motto living “physically fit and holistically free!

Now that you know a little history on my journey, you will understand my contemplation and analysis on CHANGE as referenced in this blog post.

When I first begun my weight loss journey, I had much to lose and so I HAD to put in a lot of HARD work. Even after I was successful in my efforts, I continued on that same path. Putting in a lot of HARD work and intensity. Due to injuries that were naturally happening to me for no apparent reason, I was forced to take a look at the CHANGE that WAS OCCURRING in my regimen.  I learned I no longer needed to work out as intensely as I did when I started my weight loss journey. Before, I had to work out at that pace and intensity because I had much to lose.  Now, since I have been successful in getting my weight down and in good health, I only need to exercise to maintain the results I have achieved.  I learned that I still need “Diligence” to maintain. But I could fall back a bit on the “Intensity.” Right now, I need to walk to maintain my healthy heart and engage in enough activity that would maintain my weight. Even if it is only for 30 minutes a day. Sometimes, when we are not focused and in tune to the simple life’s lessons we are to learn, God has a way of intervening to ensure we get it. I’d better pay closer attention. 🙂

I thank God for being concerned about me, providing wisdom and teaching me balance on how to stay in shape and good health. I couldn’t see that I needed to change my regimen, reduce the intensity and get in a more maintenance work out mode versus putting so much unnecessary stress on my body that it no longer required. Since I did not see that I needed to fall back, and redirect my efforts, He allowed nature to happen so that I could take a step back and see the Change I needed to implement on my own, that He allowed to occur naturally. I thank God for giving me wisdom. Too much of a good thing, can be bad for you. Even exercising out of place.

Change is necessary!

WHEN CHANGE OCCURS, take a step back, assess why it is happening and welcome it. It is only working for your benefit. I am grateful that I am gaining a lot of wisdom,  on health and wellness. But I am even more ecstatic, that I am being committed to maintaining a life of being “fitandfree!”20170430_152758



You could not begin to imagine the setbacks I have experienced lately with moving forward consistently with my fitness regimen. It has been one thing after another, after another, which have made me settle down and take another look at what is going on, why and if I need to redirect my efforts or slow them down a bit. I definitely need to do an assessment to ensure I am not missing the message. Because lately, it sees that my fitness progression is going “Backwards“.

A week or so ago, I loaded my truck with several laundry bags to take to the laundromat to clean our clothes. Little did I know, doing so put strain on my lower back and put me out of commission. Oh my goodness did my back hurt! Not being cognizant of the lower back strain, that following Monday, I got in my regularly scheduled workout. I pushed out 100 squats, and 2 Burn Body Fat miles using 3 pound hand weights. The next day, I could barely move. The intensity of the pain in my back was quite surreal. As I stated, I could barely move, and lifting anything was totally out of the question. Needless to say, that set me Back! Since then, the obvious has occurred…NO WORKING OUT UNTIL FURTHER NOTICE! Quite a bummer!

While on my necessary hiatus, I began to think things over. I wondered, why am I experiencing these things that are causing me setbacks. I also wondered since I have gotten myself to a healthy state of being, am I over doing it? Do I need to reconsider the intensity of what I am doing? Do I need to taper it a bit and scale back even? All sorts of questions begin running through my mind. I have not arrived at any conclusion to date, but what I will say is, I will continue to take it easy until I have things ironed out. My back was getting better, but then yesterday, I was bending to take off my socks, ,when something in my back popped, and it felt as if fire shot up the left side of my back and yes, I was back to square one. Really?! I think it is safe to say that a trip to the doctor to see what is really going on is in order. I am trying to self medicate with heating pads, epsom salt baths, and rubbing alcohol before taking that trip. I will keep you posted.

It is also fair to say that due to lack of exercise, my joints and muscles feel stiff, my agility compromised and again, it seems I am going Backwards versus pressing forward. Life happens and this too shall pass.

One thing I have realized is that my efforts are for a lifetime and are a lifestyle for me. I am no longer on a journey to lose weight, but to obtain good health, which if I achieve, will naturally lead to weight loss.

I am not discouraged at my setbacks, just taking the time to reflect and refocus to ensure I am in fact being safe, healthy and most of all fitandfree!









#healthandwellness #fitandfree #setbacks #keeppressing #walking #cardio #3poudweights #burnbodyfat