I keep seeing a lot of  posts about how people plan on "doing me" in 2015 and not helping others any more, etc.  As Christians, we should know that this is contrary to what God desires.  Christian or not, one should understand that everyone was created and placed on this earth for a divine purpose. And I'm going to go out on a limb and say that purpose probably does not involve "doing me."  We are here to help, care for and inspire.  If someone does not appreciate your help, so what.  That does not mean you should stop.  Yes, take care of yourself first, for if you are depleted you cannot fully give to others.  But, don't make your life just about you.  It is a recipe for failure.

-Ase.

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MARY KATRANTZOU FOR ADIDAS

Images via Glamour and Milk Made

Although this blog is primarily about health and fitness, I do love fashion!  I must admit, that most of the time, I am dressed in workout clothing that is not too stylish.  But, recently, I have started to improve my fitness wardrobe with some stylish kicks and the like.  Active wear fashion is on the rise.  More and more women are not only wearing fashionable active wear to the gym, but everywhere!  It is definitely a trend that I love considering my lifestyle.

I recently learned that Adidas has teamed up with luxury fashion designer Mary Katrantzou. Mary Katrantzou is known for her beautiful embellished prints. This collaboration features brightly colored patterns which are both feminine and vibrant. This collection will debut on November 15 at Adidas stores and online, and pieces will retail from $170 to $250.  I cannot wait for this collection to drop.  I have my eyes on a pair of these sneakers.  

BEWARE OF FRUCTOSE CORN SYRUP

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REFLECTION

Don’t be selfish; don’t try to impress others.  Be humble, thinking of others as better than yourselves.

-Philippians 2:3

I have been doing a lot of reflection lately regarding my interest in fitness and competing in general.  Competing can be quite a self-centered activity.  Competitors tend to become consumed and a bit selfish when it comes to perfecting their bodies.  A few weeks ago, I realized that I was becoming a bit more consumed with this lifestyle and my goals, so I decided to step back and analyze things a bit.  I was planning on competing in a national level show the weekend of August 28^th.  I decided not to do so.  I had a lot of work on my plate and I did not feel like I was ready to bring my best package.  Additionally, I wanted to work out these issues I was having with competing.  

I kept thinking that I am too old to compete.  I mean, what business does a 41 year old mother have walking around in a bikini on stage?  The time I spend working out could be better spend working on my career or spending time with my child, shouldn't it?   And just when I was about to gracefully bow out, a couple opportunities came knocking at my door that would have never happened to me if I weren't into fitness.  Confirmation.  I now realize that God would not have blessed me with the ability to sculpt my body is such a way if I were not to use it in some way.   But, how does God want me to use my talents and abilities?  God wants me and you to use our abilities for serve him by helping others.  So, I will keep pressing on, blogging about my experiences, helping people with their diets and exercise and serving Him in any way I can though this platform.  And, I want to set an example for other women and my daughter that you can live the life you desire, if you just keep trying and never give up.   Even when things look bleak, keep pushing, never give up.  Get still and listen to Him.  God does speak to us, but if we have too much noise going on around us, we may miss his directions.  Pray for discernment to know the difference from God's direction and the ungodly.

I am a single mother and an attorney and I still find time to take care of my health.  People ask how I do it all.  Well, it is my job to show you.  I believe that God wants me to use my experiences for the benefit of others who may struggle as I once did.    Stay tuned . . . .

EXCITING NEWS!

The last few weeks have been a really exciting time form me.  I have been blessed with opportunities that I would have never even imagined.  I recently recorded an infomercial for Vera Vasi Shapwear!  Vera Vasi Shapewear is luxury shapewear manufactured by the Marena Group, Inc.  It does what every woman desires in shapewear, keeps you dry, smooths you out and cinches the waist!  I love it!  I am so honored to have been included in their infomercial as a spokes model.  I cannot wait to share the infomercial with you! Stay tuned!

In addition to working for the Marena Group, I was recently chosen as Fit Queen for the September/October issue of Fitfigures Magazine!  I am super humbled and honored!  I want to thank Dionne Davis, the CEO and Founder of Fitfigures Magazine, for choosing me.  This is a particularly special honor because I have been included in their 3rd year anniversary issue!  Actor and choreographer, Darrin Henson is on the cover.  You may remember him from his role as Lem in the television series Soul Food.  I wish to thank and acknowledge the photographer who took my photo that will be included in the magazine, Alex D. Rogers, and my fabulous hair stylist and makeup artist Robert Rooks.  The issue will be available to purchase on September 1, 2014!  at www.fitfiguresmagazine.com. 

I am so blessed an thankful for these wonderful opportunities.  The sky is the limit!  With God on your side, anything is possible!

How to Get Back Into Shape after a Long Break

Are you ready to head back to the gym and change your eating habits? Have you taken a long break from exercise? Many women, especially those with successful careers, have a busy lifestyle that doesn't leave too much free time. Only a few manage to work out regularly and stick to a balanced diet. Fortunately, it's never too late to start exercising. People of all ages and fitness levels can benefit working out. Here are some tips to help you out:

Start with Small Steps

Set realistic goals before hitting the gym after a long break. Be consistent and plan ahead. Don’t make drastic changes from the first day. Start with small steps and then gradually build back up to where you were. It can be hard to get back into your workout routine after taking a break, but it is well worth the effort.

Get a Buddy

Ask a friend or relative to join you at the gym. This will keep you motivated and boost your commitment to the exercise habit. When you're surrounded by friends, exercising is fun.

Make Exercise a Priority

Tell yourself that you’re going to work out at least four times a week for one month. Make exercise part of your daily routine. The first week will be the most challenging one because your body is trying to get used with exercise. You may experience muscle soreness, fatigue, and mood swings. The more often you work out, the easier it gets. Don't push yourself too hard in the first few days. Use exercise as an excuse to spend quality time all by yourself.

Improve Your Eating Habits

Don't give up your favorite foods suddenly. Breaking bad eating habits can take weeks and even months. To start, fill your fridge with fruits and vegetables. Limit processed foods in your foods and replace sodas with water, tea, and coffee. Stop drinking your calories! Eating healthier may be intimidating at first, but you’ll soon reap the benefits. 

BREAST CANCER AWARENESS 2014 EDITION

I have been receiving yearly mammograms since I turned 39 and July of each year I go in for my yearly mammogram.  Those of you who follow my blog may know that last year I wrote about my experience finding a lump in my breast.  Well, here it is a year later and I have another experience to share.

I went in for a routine mammogram a week ago and I was told that the radiologist observed something suspicious. They called my doctor who referred me to a breast specialist/surgeon. I was told that I needed a surgical biopsy. I felt as if someone kicked me in my chest. I could not breathe. 

Confused, I ran the events that occurred a year ago over and over in my head. Last July, a cyst was found in my right breast. I had a mammogram and ultrasound to confirm this. The doctor told me that I didn't have to do anything about it and that cysts are common and come and go. Well, my cyst didn't go away. But, I wasn't worried about it because it felt the same as it had when it was initially discovered. Nonetheless, this year I made it a point to have my mammogram on time without delay. I really thought that they were going to tell me that the cyst was unchanged. Instead, they were referring me to a surgeon. 

A week prior to my appointment with the surgeon, I spoke to my spiritual adviser. I was worried sick and upset that I was in that space considering all of the challenges I have been enduring over the last few years. And she told me that I needed to get my faith up and I needed to keep pushing and not skip a beat. I asked, "How do you keep going and not skip a beat when you could possibly have breast cancer?" She responded, "You must have faith that whatever happens it is in God's plan and for the greater good. So, what if it's cancer? What does that mean? If you are His then you fully understand that this life is not yours. You live according to His plan, not your plan. You are lacking in faith. And I can tell you are because we are having this conversation. Fear and worry are sins. God wants us to have joy. Yes, we will have trials and tribulations, but if we really trust in Him and if we are really His, then we shalt not worry." Then she went on to say that God told her that what was seen on the mammogram and ultrasound was a shadow.

Well, when I went in to meet with the surgeon, he told me that he believed that it was a cyst. I explained that my doctor discovered a cyst last year, that it is still there and this year the radiologist told me that there was something next to it. He said it was all one cyst. He described it as "two small bubbles next to each other like a barbell." (I would have a cyst that looks like a barbell). The surgeon explained that he wanted to aspirate the cyst just to be sure. 

I went to the surgeon today for the aspiration procedure. I sat there awaiting my appointment and I observed several women who had lost their hair. Some wore some sort of hat or covering, others fully embraced their baldness. Observing this made my heart ache. It's funny how life can change in a second.  But, I was calm and at peace. Some things in life we cannot control. We just have to trust God and roll with it. And do so with joy and thanksgiving. 

Oh, it was in fact a cyst. The doctor drained it and now it's gone. Praise God! 

Ladies, make sure you get your annual mammograms!

I'M BACK!

Since my last competition, I have been struggling with my diet.  I ate any and everything that my heart desired.  You name it I ate it.  And I ate a lot of it.  And it was good!  With each week that passed, I told myself that I would get it together and that I could not cheat any more.  But, I failed.  Frustrated, I could not figure out why I could not stick to my diet. I kept saying to myself, "I did it before, so what is the problem now?" Then I realized that it is simply a challenge of the mind.  I needed to get my mind back into the game.  I have been nervous about my weight gain and I had not stepped on a scale since before my last competition.  Well, I got on the scale today and I only gained 7 lbs.!  So even though I have been eating some really bad stuff, my hard work in the gym has kept my weight gain to a minimum.    And today, for the first time since my last competition, I was able to stick to my diet.  No cheating!  All I needed to do was get my mind in the game again.  I'm baaaaaack!

WHY I LOVE THE GYM

Why do I love the gym?  I’m sure a lot of people in my life look at me and wonder why I workout nearly day and schedule my life around my gym time.  Why I get angry if I miss my gym time.  Obsessed?  Nope.  I love the gym because when I walk out, sweaty and tired, I feel liberated.  Any stress that I have been dealing with evaporates.  Are my workouts hard?  Absolutely.  I am not always at my best when I go to the gym.  Sometimes I’m tired, sometimes I’m moody.  But, no matter how I feel when I enter those gym doors, when I leave I feel liberated.  I am able to think clearer.  The endorphins make me feel relaxed.  I leave with a sense of accomplishment.  I am pleased because I didn't let that tough exercise defeat me.  I gave it my best shot and I won.  I am champion.  This is why I love the gym.  Sure, my body looks great.  But, my mind is what benefits the most.  

Yep!  I'm a Sweat Pink Ambassador.  Please check out www.fitapproach.com to learn more about this healthy community for women!  

TRANSFORMATION

It's amazing how far you can go with determination and perseverance. I was at my heaviest (not including during pregnancy) in 2008 when the first picture was taken. I committed to a new healthy lifestyle in the fall of 2009 after trying just about every popular fad diet. In June 2010, I participated in my 1st competition. By August 2010, I was pregnant with my 1st and only child! But, I didn't let being a mommy stop me. I lost all of the pregnancy weight (60 lbs.) and in 2014 I decided to step back on stage (last pic). I'm in the best shape of my life at 41 years old. You think you can't? Then you won't. If you believe you can, you will! Go for it! What do you have to lose? 

PUT ON THE WHOLE ARMOR OF GOD

During the weigh in for my most recent competition, I met a lady who is a personal trainer and former competitor.  We are the same age.  She shared with me that a few years ago, while she was still in her 30’s, she had a stroke.  Once she recovered from the stroke, she became determined to get healthy.  She is a spiritual woman and she shared that she was not going to let the enemy take her health.  She started eating right and exercising.  Not long thereafter, she started preparing for her first competition. 

When the time had come to leave for her competition, she and her family loaded up the family vehicle and started the drive to the location of the competition which was quite a distance from their home.  During the drive, they were involved in a car crash.  The paramedics were called to the scene of the accident and told her that she needed to go to the hospital to get checked out.  She did not have any broken bones, but she had been pretty banged up.  She declined.  She shared that she was not going to let the enemy take away her chance to step on stage for her first competition after she had worked so hard. 

She made it to the competition and stepped on stage but, she was in a lot of pain and thought that she was going to lose consciousness.  She said she immediately began to pray and said, “God, now you got me this far, please don’t let me faint here on this stage.”  God came though, like he always does, and she made it through her first competition with flying colors!  

Hearing this story truly fired me up and helped me get my mind right for my competition.  We must remember that as believers, we will encounter hardships, but we must remain prayerful, faithful, and put on the whole armor of God and keep fighting.  Whether it is a bodybuilding competition or something else, when you desire something your must run towards it with all of your might and never give up! 

"Put on the whole armour of God, that ye may be able to stand against the wiles of the devil."

-Ephesians 6:11

I met a lady at the gym today who expressed that she was unhappy with her weight and the stress level in her life. She expressed that she has been living a pretty stressful life over the past few years and has turned to food as comfort. She stated that she knows that she can make a change, but doesn't want to do so until her son graduates from high school. Her son is in the 9th grade. You do the math. Puzzled, I asked her why she would put off her health for 3 years. She could not really answer the question. How many of us get so caught up in our day to day lives that we neglect our minds, bodies and spirits? We sacrifice for our children, careers and others but neglect ourselves. The reality is we cannot be a true service to others if we don’t take care of ourselves. 

If you find yourself thinking like this, it’s time to get your mind right! The enemy plays with our minds and tries to make us believe that we cannot do certain things. He will make us think that we have to put off living a happier fuller life in order to take care of others or to focus on our jobs. That is crap. Stop letting these thoughts of doubt and insecurity control every aspect of your life. The time is NOW, not 3 years from now.

PERSISTENCE

I competed in the Atlantic USA NPC Competition on Saturday, March 15, 2014.  I placed 1st in Open Figure Class C, 1st Masters Figure Over 40 and I won a special award for best Abs (Female). I am so happy with the results.  God is good!  If you remain faithful, prayerful and persistent, you can achieve your goals.  Special thanks to my wonderful coach, Steve Payne!  Now that I am national qualified, I will begin preparing for my first national competition.

Trust in the Lord, and do good;

Dwell in the land, and feed on His faithfulness.  Psalm 37:3

With Ty Ropeman Felder and Teammate Julie Paquin.

EMOTIONAL EATING

Since I became involved in health and fitness, I have become acutely aware that many people suffer from emotional eating. Many tend to use food for comfort, stress relief, or as a reward.   

Unfortunately, emotional eating doesn't fix the emotional problem and usually makes us end up feeling worse and guilty for overeating.  Our society has basically made emotionally eating acceptable and normal.  When a friend is having a hard day, we tell her to go and have a cup cake or some other decadent dessert.  We call it “comfort food.”  While this may be okay in some circumstances, we must recognize that many suffer from emotional eating which causes them to eat more than just a cup cake on a regular basis.  Many sufferers are afraid to admit it and others don’t really realize that they may have a problem.  It’s like a secret addiction that people don’t want to talk about.

If you have ever eaten a pint of ice-cream when you were feeling down, for example, you have experienced emotional eating.   It’s a temporary fix which may not necessarily be a bad thing.  There are many scientific reasons why we depend on food to quench our stress.   But, when you continually turn to food as an emotional coping mechanism, it becomes a problem.   The result of continuous emotional eating is that it will affect you physically and emotionally.

Dealing with emotional eating is not about abstaining from eating the foods that you love, but making a conscious effort to pay attention to those things that may trigger overeating.  When you are experiencing certain emotions and you desire to eat, ask yourself what is going in that moment that is making you want to eat.  Then face the issue head on and allow yourself to feel the emotion you are trying to suppress. 

When you are hungry, eat mindfully – eat enough to satisfy your hunger, but try not to over eat.  And, please, stop dieting.  Nothing triggers binge eating more than dieting.  It takes a conscious effort to overcome emotional eating and you cannot force yourself to eat less by engaging in a stringent eating schedule or diet plan.  To do so will do nothing but cause failure.  

Try to adapt a new healthier way of eating that will result in weight loss, if that is your goal.  Begin to engage in regular physical activity.  The best thing about engaging in some sort of regular exercise is that exercise helps to relax the mind and body which can help you deal with stress, anger and other emotional issues so that you don’t turn to food for comfort.   

IS IIFYM FOR YOU?

People often ask me what my diet consists of that allows me to be so lean. I am not doing anything secret or special. I eat pretty clean most days, but I will admit, just about every day I eat something that most would consider a “cheat” meal or a dieting/healthy eating no-no. On any given day, I might eat cookies, French fries, or even fried chicken. I am able to do so because I know my numbers. I follow a variation of what has been dubbed the “If It Fits Your Macros” or IIFYM system of eating. Basically, this “diet” allows one to eat pretty much whatever they desire also long as it first your individual macronutrients. A macronutrient in this context is a type of food (e.g., fats, proteins, carbohydrates) required in various amounts in the human diet.

The premise of IIFYM is basically if you are overweight, it is simply because you consume too many calories, not that you consume carbs, sugar or dairy, for example. Now, although I like the basic premise of this diet, I am not a fan of eating anything because I do believe that consuming some types of foods, (no matter what their caloric content may be) can be detrimental for many reasons. But, I like that this diet encourages people to do the math. 

I often ask people who say that they eat “clean” but they are not losing weight if they even have a clue how many calories they are eating each day? Most have no idea. If you are trying to lose weight and you just are not able to get that scale to budge, I challenge you to start keeping track of everything you eat and calculating the calories. I guarantee that you are likely consuming more calories than you think. Or, the flip side, your metabolism could be stalled because you may not be consuming enough calories and you have placed your body into starvation mode, causing your body to hold on to fat. 

The bottom line is losing weight will require some work on your part. Do the math and do your research. Am I saying that means you can eat ice cream every day? Not exactly. But, you have to know the numbers in order to be successful, even if you choose to eat super clean all the time. Check out www.iifym.com for more information and they even have a calculator to help you.