☆★☆Confessions of an Ex-Fat Girl (Less Fat, MORE Problems)☆★☆

www.youtube.com/BeautifulBrwnBabyDol



Fyi: I ♥ this girl and all of her acheivement- You gotta check her out on the YT-- She has some amazing video I wish I could feature them here on my blog- Check her out  on Youtube and DONT FORGET TO SUBSCRIBE to her channel- She more than the Young women that lost all of the weight and managed to have kept it off for years.

• She's well educated
• Talented
• Beautiful
• Great personality
• Encourage others to better themself
• Set amazing examples
• Down to Earth
• Lead by setting great examples
• Healthy Skin
• Healthy hair
• In shape
• Amazing Body
• Dedicate
• Strong
• Self motivation
• Etc.

THE LIST GOES ON.... Be sure to Subscribe to her channel to stay inform and intouch w/her

                              -Check-out Nina's AMAZING! WEIGHT LOST Journey/Story PLAYLIST:http://www.youtube.com/user/BeautifulBrwnBabyDol#grid/user/A522E1BFA6BC8645

Youtube Channel:BeautifulBrwnBabyDol

Healthy Meal Suggestion

                  What you'll Need:
*Cod Fish ( I learned about this fish from Biggest loser season 11 a.k.a last season)
*Whole Wheat Brown Rice
*Steam in bag sweet peas
*Red, Yellow, Orange, Green Bell peppers
*Chop Onion
*Mrs. Dash( salt free)
*Dried Parsley flakes
*Extra Virgin Olive Oil
*Salt
*Baking Dish
*Pot & Lid( to cook the rice)
*Foil (to cover baking dish)

Because Brown Rice has a different taste- for extra flavor I add the following:
*Red, Yellow, Orange, Green Bell peppers
*Chop Onion
*Dried Parsley flakes
*Extra Virgin Olive Oil
*Salf
♥*****I LOVE COLORFUL HEALTHY FOOD*****♥



♥Tip: When cooking rice- for the perfect rice everytime: add the rice into the the pot directly in the center of the pot and allow the rice to create a miniture mountain that will slighly pass the water that's in the pot(see video above for an example)
     *When it's too far under the water it creates  baby food rice(soft and mushy)
     *When it's too far over the water it creates Hard rice that even the dog wont eat(uncooked rice)

****Watch your salt intake*****keep your sodium level's as low as possible♥

Flash Workout with The First Lady

I love the 1st lady... Keep up the great work Mrs. Obama :)



-♥Essie

Run Across America at the White House

Making Running work for you

The Zen of Running, and 10 Ways to Make It Work for You

Running is my zazen. It’s my meditation, my peaceful routine, my inner sanctum.

In Zen Buddhism, zazen (which literally means “seated meditation”) is the central focus of the practice. Depending on the school of Zen, zazen is used to concentrate on koans or to just sit and be present, experiencing things in the moment.

Of course, I’m not a Zen Buddhist, and I don’t do much actual sitting meditation (sometimes, but not often), but I do use running as my form of meditation(at times), of trying to be present.

                        I actually use running for two purposes:

1.Concentration. During this time, I try to focus on my breathing, on my feet as they strike the ground, on how my body feels, on the sights and sounds and smells of nature around me, and on my thoughts as they occur. I try not to think about the past and the future, but try to remain in the moment. This is difficult, and requires a lot of concentration and energy.

2.Contemplation. This is actually much easier — I just use running as a quiet time, to think about my life, about my writing (including this very post, which was composed in my head while I was running), about what is important to me.

Both forms of meditation are actually very relaxing, very meaningful to me, and they are the main reasons I love to go running. It’s a way for me to stay centered, to lose the stress of the world around me, and to just be present.

                                           
I recommend it to everyone, especially if you’re looking for a way to find peace and focus in your life. Now, you don’t actually have to run — you could walk, or cycle, or swim, or row, or whatever — the key is to find solitude and a time every day to practice your own personal zazen.                               
                                             

                                                   

            How to Make the Zen of Running Work for You

If you’re interested in finding the Zen of Running (or any other form of exercise), here are some tips:

1.Concentration. In the beginning, it’s important that you practice concentration. It’s not something that comes naturally to most of us. Try to do it for as long as you can, bringing yourself back to the moment every time you find yourself pulling away. Monitor your thoughts, and when you find a thought that is not of this moment (thinking about something you have to do later, for example), don’t try to stop the thought. Just be aware of it, acknowledge it, and allow it to leave gently. Then return to the moment.

2.Breathing. A good place to start, when you’re practicing concentration, is breathing. This is true of traditional zazen, of course, but it’s also very true of running or other exercise, because breathing is an important part of exercise. By concentrating on your breathing, you can monitor how hard you’re exercising, and adjust your running up or down accordingly. I like to ensure that I’m not breathing too hard.
                                                  

3.Bursts. Again, concentration is difficult in the beginning. It can be hard to concentrate for very long. Don’t beat yourself up about it. Try practicing concentration in small bursts at first, of just 10 seconds at a time. Let yourself rest in between, and then concentrate some more for another 10 seconds, and repeat. Later, you can stretch this to 20 or 30 seconds, or even a minute or two with practice.

4.Time every day. This isn’t mandatory, but I suggest finding some time every day to practice this form of meditation. Does that mean you should run every day? Not necessarily — you could run and bike and walk on alternate days, for example. Or you could do what I’ve done, and slowly build yourself up to where you can run just about every day, alternating hard days with really easy days (of only a slow mile or so). Making it a can’t-miss appointment at the same time every day is a good idea.

                                                     

5.Contemplation. When you tire of trying to concentrate, allow yourself to contemplate. Think about your day, about your life in general, about what’s important to you, about your goals, about the people in your life. This kind of contemplation should be a part of every person’s life.

6.Intervals. I like to alternate between concentration and contemplation. One workout I did just yesterday was hill intervals. I run a very hilly route, and while I usually take it easy going up the hills, yesterday I decided to run it hard up the hills and take it easy on the way down. And I decided to concentrate on the moment as I ran up the hills, and then allow myself to contemplate as I took it easy down the hills. It was a great workout! Bonus: as I ran down the hills, I had a great view of the ocean and the sunset in the bay below the hills where I live. It was awesome!

7.Stress. If you find yourself stressed during the day (and who among us doesn’t?), it can be very therapeutic to run at the end of the day, in the early evening before it gets dark. Again, focus on concentration and contemplation, alternating the two, and you will notice the stress melting away. Exercise is naturally a wonderful stress reliever (it’s the main reason I took up running), but combined with these two methods, it is one of the best I’ve ever used.

                                        

8.Ideas. Contemplation time is also a terrific time to come up with ideas. I use it to come up with ideas for posts on this blog, or ideas for fiction I want to write, or projects I want to do, or things I want to do with Eva and the kids. The key is writing the ideas down when I get home, as I am reluctant to carry my Moleskine notebook with me on my runs.

                                           

9.Journal. On that note, I think it’s also useful to keep a journal and record some of the thoughts you have during contemplation, and some notes about your concentration times. During contemplation, if you review your day and think about what’s important in life, you’ll often have thoughts that you want to remember later. A journal is a great way to get those thoughts on record and make the most of your contemplation.
                                      
10.Be in the moment. Once you get good at concentration (and I can’t claim to be that good yet), you can focus on more than just your breathing. While breathing is a good way to start, there are other things going on in the moment that you can concentrate on. A useful method is to open your mind up to your environment, both outside of yourself and within yourself. Be aware of what’s around you, of the sights and sounds, and be aware of your breathing, the aches and pains of your muscles and joints, your muscles as they work during your run, your feet as they hit the ground, the wind as it hits your skin, your hair rustling in that wind, your thoughts as you run. Being in the moment is a very powerful thing to learn, and while it’s not easy to learn it all at once, with practice you will get better and better at it         
                                        .




What's your perfect Zen?

                        

Walk to Lose Weight

Walk away your calories!

McDonald's 4 Year Old Cheeseburger Video

I just finished watching this video and just had to share it with you guys.... I't been a while since i've ate mcdonalds or anyother fast food.... nor do I plan too


I'm completely speachless right now!!!!

Let me know what you guys are thinking about....

Walking: Trim your waistline, improve your health

Walking is a low-impact exercise with numerous health benefits. Here's how to get started.




Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody. It's safe, simple and doesn't require practice. And the health benefits are many. Here's more about why walking is good for you, and how to get started with a walking program.

Benefits of walking
Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you:

Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
Lower your blood pressure
Reduce your risk of or manage type 2 diabetes
Manage your weight
Improve your mood
Stay strong and fit
All it takes to reap these benefits is a routine of brisk walking. It doesn't get much simpler than that. And you can forget the "no pain, no gain" talk. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.

Preparation helps avoid injury



Walking isn't as likely to lead to injuries as other types of exercise. Still, take time to prepare yourself to prevent injuries, such as blisters or muscle pain.

Get the right gear
Be sure to wear comfortable footwear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store.

Also dress in loosefitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don't allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.

Use proper technique
Walking is a great exercise because it's so simple to do. But using the correct posture and movements is essential.




Warm up
Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm.

Stretch
After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side (iliotibial) stretch.

Cool down after each walking session
To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.

Getting started: Focus on the basics
As you get started, remember to:

Start slow and easy. If you're a seasoned walker, keep doing what you're doing. If you've been inactive and tire easily, it's best to start slow and easy. At first, walk only as far or as fast as you find comfortable. If you can walk for only a few minutes, let that be your starting point. For example, you might try short daily sessions of five to 10 minutes and slowly build up to 15 minutes twice a week. Then, over several weeks' time, you can gradually work your way up to 30 to 60 minutes of walking most days each week.
Measure the intensity of your workout. As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it.



To find out if you're exercising within the range of your target heart rate, stop walking to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.

Set goals and track your progress
The good news is that walking — even only a modest amount — provides health benefits. For maximum benefits, work your way up to 30 to 60 minutes a day within your target heart rate zone, most days of the week.

To achieve these benefits, it can help to set goals, track your progress and take steps to stay motivated.

Set realistic goals
If your goal is to walk two hours a day 365 days a year, you might be setting yourself up to fail. Set realistic goals for yourself, such as 30 minutes five days a week.



And you don't need to do it all at once. Build walking into your schedule today. For example, walk for 10 minutes on your lunch break.

Track progress
Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.

Record these numbers in a walking journal you create for yourself or log them in a spreadsheet on your computer. Another option is to use an electronic device — such as a pedometer — to calculate time and distance for you.



Stay motivated
Starting a walking program takes initiative. Sticking with it takes commitment. But when you think of the potential health benefits, it's well worth your effort. Over time you'll likely feel more invigorated. To stay motivated:

Make it fun. If you don't like walking alone, invite your spouse, partner, friend or neighbor to join you. You might also join a health club and use a treadmill.
Vary your routine. Plan several different walking routes for variety. But if you're walking alone, be sure to tell someone which route you're taking.
Sometimes things happen to keep you from sticking to a regular walking program. Don't be too hard on yourself when this happens. You don't have to let a few days off sabotage your plan to reach a higher level of fitness and improved health. Just revisit your goals and get walking.



You'll be glad you started
Even though the first steps of any journey can be the most difficult, it helps to keep your goals foremost in your mind. So remember, once you take that first step, you're on the way to an important destination — better health.
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Get moving to Lose weight & keep it off

To lose weight and to keep it off, you need to get moving.
Walking Off Weight: Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Isn't it time to work 1-hour walks into your busy lifestyle?


30+ min. for health purpose
60+ min. for weight loss purpose


Video coming to describe how walking burns calories and fat, what speed is appropriate, how long and how often to walk, and methods to track your activity.

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