As a complementary “gift” from the new gym I just joined, they provide a personal training session for free. A trainer is assigned to you and you are weighed, measuring your percentage body fat, your inches around each part of your body. I gained about 30 pounds in the last 2 months due to going on new medication that I had to take, but now they have lowered the dosage. This is great because I already feel more hopeful and ready to take control of my body again. Back to my personal training session at my new gym today!

First they took all my measurements to show me that I was above my normal Body Mass Index. I was already well aware of this going into it, but it was good to get the electronic reading on it as well. I already knew I was overweight, but the measurement scale system they have in place there just double confirmed it. What I didn’t know was that I was 40% body fat. This is 15% over the normal Body Mass Index (BMI)! Wowser!

It is good that I am aware of my measurements now. I do have a scale at home but never had an evaluation like this before. I did measure less than 1% body fat when I was a kid, as I was doing gymnastics 35 hours a week and training hard. Now that I am middle aged and over 40, my body absorbs and retains any fat, sugar, or carbohydrates more than it has before. It feels like I have eaten it and it sticks to my body. It’s almost as if I am still holding the cheesecakes, cupcakes and candy I devoured from Halloween.

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The main thing the trainer told me was that even though I didn’t get a personal training package, there is a three-tier weight loss pyramid that I should be aware of. It was interesting for sure, because normally I would just do cardio and tweak my diet to lose weight.

  • On top of the pyramid is the food we consume. The food we consume on top is the pyramid is important because the calories and fat we consume plays a third of the whole in losing weight.
  • At the middle of the health pyramid is the cardio we do. Cardio includes anything we do on the treadmill, the elliptical, and the cycle training. Anything that gets your heart rate up without lifting weights. I personally have been walking at a speed of 3.5 with an incline of 5. I am already seeing my belly fat melt away. I love the cycling too.
  • At the bottom of the health pyramid is the strength training we do with weights and free movement, like push ups and sit ups.

The strength training was not for me. I absolutely hate it. He had me lifting dumbbells, doing squats, moving ropes up and down. I think this is called High Intensity Interval Training or HIIT. I am not into it. I feel too manly doing it, and even though I want a great body, I am not comfortable with it. I also don’t like people telling me what to do, which is a whole different issue which I admit is an issue.

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At the end, they tried to get me to the personal trainer which was expensive. Even if it was in my budget, I wouldn’t do it. It was just too much and too hard for me. Therefore, my weight loss journey continues on a solo mission from God to turn around my body and my life. I am starting to feel more optimistic and lighter on the toes.

I started my day off right with the gym session. Before the gym session, I had to have a small breakfast to give me some good energy prior to working out. Today I had rolled oats with almond milk and sliced bananas and raisins. I put it on the stove top and it was nice and warm. I saved some leftovers for my mother-in-law. That was my pre-gym meal. I also had some coffee, and it was Dunkin Donuts ground coffee. This is the best coffee in my opinion. The Starbucks coffee tastes like they burned the beans when roasting them. I don’t like the taste.

Post-gym personal training session I had a kale, mushroom, onion, potato mash up, all sliced into the pan with a little olive oil and salt. My goal is to cut out all refined sugar and complex carbohydrates minus potatoes. Since potatoes are considered a whole food, my body seems to be able to process this faster than say white rice or white bread. My metabolism needs to speed up and I am determined to get back down to a healthy 25% BMI.

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Here are some quotes on weight loss:

  • The distance between who am I am and who I want to be is only separated by what I do!
  • The only bad workout is the one that didn’t happen.
  • To change your body you must first change your mind.
  • Someone busier than you in running right now.
  • Working out is never convenient. But neither is illness, diabetes and obesity.
  • I don’t stop when I’m tired, I stop when I’m done.
  • I don’t work hard because I hate my body. I workout because I love it.
  • Get comfortable with being uncomfortable.
  • When it burns, is when you’re just getting started. That’s when you get stronger.
  • If you have 30 minutes for Facebook, you have 1 hour for the gym.
  • If it was about knowledge, we would all be skinny and rich. It’s not about what you know but what you do.
  • Fitness is like marriage, you can’t cheat on it and expect it to work. Bonnie Pfiester
  • To enjoy the glow of good health, you must exercise. Gene Tunney
  • Even if you are on the right track, you’ll get run over if you just sit there. Will Rogers
  • Nothing tastes as good as being thin feels. Elizabeth Berg
  • Champions keep playing until they get it right. Billie Jean King
  • Walking: the most ancient exercise and still the best modern exercise. Carrie Latet
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  • If you aren’t going all the way, why go at all? Joe Namath
  • Success is the sum of small efforts, repeated day-in and day-out.
  • Every day, in every way, I am getting better and better. Emilie Coue
  • Just believe in yourself. Even if you don’t, pretend that you do and at some point, you will. Venus Williams
  • The best way predict your health is to create it.
  • You can’t run from all your problems, but it will help you lose weight.
  • Get started as if you are motivated. Pretend. And the motivation will come!
  • Excuses don’t burn calories.
  • Your body hears everything your mind says. Keep going. You can!
  • Don’t stop until you’re proud.
  • You don’t have to go fast, you just have to go.
  • If you’re tired of starting over; stop giving up!
  • On the other side of your workout is the body and health you want!
  • The questions isn’t can you, it’s will you!
  • Workouts are like life. The harder it is, the stronger you become!
  • If no one thinks you can do it, then you have to!
  • If you still look good at the end of your workout, you didn’t work hard enough.
  • I’m not running a marathon or a 5 K. I have no upcoming competitions and I don’t plan on going to the beach. I am working out because my life depends on it. Because it does.
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  • Weight loss is not impossible. Weight loss is hard, but hard is not the same as impossible.
  • Marathon runners don’t worry about the conditions, they just run anyway.
  • Those who think they have not time for bodily exercise will sooner or later have to find time for illness. Edward Stanley
  • Make time for it. Just get it done. Nobody ever got strong or got in shape by thinking about it. They did it. Jim Wendler
  • Don’t reward yourself with food, you are not a dog.
  • Every weight less program no matter how positively it’s packaged, whispers to you that you’re not right. You’re not good enough. You’re unacceptable and you need to be fixed. Kim Brittingham
  • The only successful way to reach and maintain a healthy weight is to find what works for you.
  • Getting my lifelong struggle under control has come from a process of treating myself as well as I treat others in every way. Oprah Winfrey
  • Don’t compare yourself to others. Compare yourself to the person from yesterday.
  • A huge part of losing weight is believing you can do it and realizing it’s not going to happen overnight.
  • The hardest step to fitness is the first. Take it now. Heather Montgomery
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  • Your body can do anything. It’s your mind that needs convincing.
  • Your goals are as good as your actions. No action taken, no goals achieved. Derric Yuh Ndim
  • If you have discipline, drive and determination nothing is impossible. Dana Linn Bailey
  • Eliminate the mindset of can’t because you can do anything. Toni Horton
  • Some people want it to happen. Some wish it would happen. Other make it happen. Michael Jordan
  • Exercise should be regarded as a tribute to the heart. Gene Tunney
  • If you don’t do what’s best for your body, you’re the one who comes up on the short end. Julius Erving
  • When you feel like quitting, think about why you started.
  • If you keep good food in your fridge, you will eat good food. Errick McAdams
  • If you wait, all that happens is you get older. Larry McMurty
  • To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain and interest in life. William Londen
  • Only I can change my life. No one can do it for me.
  • I always believed if you take care of your body it will take care of you. Ted Lindsay
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  • It is better to take small steps in the right direction than to make a great leap forward only to stumble backward.
  • The past cannot be changed. The future is yet in your power. Mary Pickford
  • Weight loss doesn’t begin in the gym with a dumbbell; it starts in your head with a decision. Toni Sorenson
  • Triumph by putting a little soul into it. Nancy Mure
  • We all must suffer one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons. Jim Rohn
  • We are what we repeatedly do, therefore excellence is not merely an act, but a habit. Aristotle
  • Whatever you’re meant to do, do it now. The conditions are always impossible. Doris Lessing
  • To be without some of the things you want is an indispensable part of happiness. Betrant Russell
  • Whatever the mind can conceive and believe, it can achieve. Napoleon Hill
  • If you only do what is easy, you will always remain weak. Joyce Meyer
  • To think is easy. To act is hard. But the hardest thing in the world is to act in accordance with your thinking. Johann Wolfgang von Goethe
  • I have learned over the years that when one’s mind is made up, this diminishes fear. Rosa Parks
  • If you want to be skinny do what skinny people do. Brian Wansink
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  • Eat responsibly. You don’t have to be a saint with your food, but you can’t eat like every day is thanksgiving either. Brad Pilon
  • Think of your workouts as important meetings you’ve scheduled with yourself. Bosses don’t cancel.
  • Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t. Nikki Rogers
  • You must tell yourself, no matter how hard it is, or how hard it gets, I’m going to make it.
  • To lose weight permanently requires faith – faith there is a bigger life waiting for you beyond gfood and weight. Catherine L. Taylor
  • Results happen over time, not overnight. Work hard, stay consistent and be patient.
  • Success is what comes after you stop making excuses. Luis Galarza
  • Good habits are as addictive as bad habits. But far more rewarding. Karen Salmansohn
  • Your diet is a bank account. Good food choices are good investments. Bethenny Frankel
  • There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between. Pat Riley
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  • Everything you can imagine about how you will look and feel when you lose weight is real. Felicity Lucky
  • With discipline, you can lose weight, you can excel in work, you can win the war. Amit Kalantri
  • The empowering thought is that busy hands cannot eat. Nancy Mure
  • A high functioning palate allows you to live without sugar and salt. Nancy Mure
  • First step is to lose weight. Get and stay active! Josheel Dole
  • Your body is not just yours. It is a gift and a responsibility. Thich Nhat Hanh
  • Our eyes are meant to show us food when we are hungry, not to make us hungry when we see food. Mokokoma Mokhonoana
  • If you want to be a celebrated loser, be a weight loser. Vincent Okay Nwachukwu
  • Life is health, but lifestyle makes it unhealthy. Amit Kalantri
  • Take the admission to the gym to avoid the admission to the hospital. Amit Kalantri
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  • All you need are a pair of tennis shoes and motivation to change the course of your life. Heidi Bond
  • Eat clean to stay fit, have a burger to stay sane. Gigi Hadid
  • If you take care of your body, it will take care of you. Usher
  • For me, exercise is more than just physical – it’s therapeutic. Michelle Obama
  • Dieting is the only game where you win when you lose! Karl Lagerfeld, Fashion Designer
  • Fitness: If it came in a bottle, everybody would have a great body. Cher
  • Ask yourself, ‘Am I really hungry, or am I having this because it looks good?’ Jordin Sparks
  • It’s all about reading labels and being aware and conscious of what goes in. Jennifer Aniston
  • It was basically just portion control, and ‘I don’t need it,’ I was just shoving everything into my mouth. John Goodman
  • For me, getting enough sleep, drinking lots of water, having a healthy diet, and staying away alcohol are musts. It’s so boring, I know, but doing those things really helps. Jessica Biel
  • Working out for me is something I do when I feel like it. But it’s really about feeling good and taking care of my body rather than having to fit into any sort of model or anything like that. I try to eat well, and everything I do is really just to make me feel my best. Lea Michele
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  • Don’t train to be skinny. Train to be a badass. Demi Lovato
  • I’m prouder of my weight loss than my Oscar! Jennifer Hudson
  • For me, it’s just eat whatever makes you feel good. Jessica Simpson
  • I believe that the greatest gift you can give your family and the world is a healthy you. Joyce Meyer
  • I don’t want to be skinny. I’m constantly in a state of self-improvement, but I don’t beat myself up over it. Mindy Kaling
  • I lost weight the healthy and good old-fashioned way: Watching what I eat and working out with my trainer. Miranda Lambert
  • Moderation. Small helpings. Sample a little bit of everything. These are the secrets of happiness and good health. Julia Child
  • I just think you should eat less of everything. A little bit less. I don’t want to live a life where you can’t have what you want; it just makes you want it more. Drew Barrymore
  • When I lost my weight and kept it off, it’s when I lost it slowly. I know that expression ‘the turtle wins the race.’ Now I know that if I lose weight in a healthy way I keep it off. Khloe Kardashian
  • It’s about taking the time before food goes in your mouth to be aware: Am I aware that I’m eating this? And am I eating it because I’m hungry or because I need to soothe myself? Valerie Bertinelli
  • One should eat to live, not live to eat. Moliere
  • An apple a day keeps the doctor away.
  • Let food be thy medicine and medicine be thy food. Hippocrates
  • Food is your body’s fuel. Without fuel, your body wants to shut down. Ken Hill
  • One cannot think well, love well, sleep well, if one has not dined well. Virginia Woolf
  • I eat a variety of foods like vegetabkles, fruit and beef for protein and iron. Sasha Cohen
  • Chicken fat, beef fat, fish fat, fried foods – these are the foods that fuel our fat genes by giving them raw materials for building body fat. Neal Barnard
  • As I see it, a green salad is an open invitation to carrots, onions, mushrooms, tomatoes, and the sprouts that grow in jars on my kitchen counter. Victoria Moran
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  • Food is not the problem. It’s what we do with food that becomes the problem. That’s why we need to learn to keep everything in our lives – especially our eating – in proper balance. Joyce Meyer
  • There are those people who can eat one piece of chocolate, one piece of cake, drink one glass of wine. There are even people who smoke one or two cigarettes a week. And then there are people for whom one of anything is not even an option. Abigail Thomas, Thinking About Memoir
  • To climb steep hills requires slow pace at first. William Shakespeare
  • Success is nothing more than a few simple disciplines, practiced every day. Jim Rohn
  • Motivation is what gets you started. Habit is what keeps you going. Jim Rohn
  • You aren’t fat. You have fat. Fat does not define you.
  • Remember, you become what you think. Think discouraging thoughts and you’ll get discouraged. Joyce Meyer
  • Successful weight loss takes programming, not willpower. Phil McGraw
  • Weight loss surgery isn’t going to make you lose weight; it’s a tool to help you lose weight. Half of it is the surgery, and half of it is you eating what you’re supposed to eat and exercising. Ashley Nell Tipton
  • There’s a huge emotional component to weight loss. Carnie Wilson
  • If you believe that weight loss requires self-deprivation, I’m going to teach you otherwise. Robert Atkins
  • While weight loss is important, what’s more important is the quality of food you put in your body – food is information that quickly changes your metabolism and genes. Mark Hyman

How have you lost weight?

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