Wow how fast time flies, we are nearing the end of July. This past Tuesday I was on the road to the DC Virginia area to pick up my College roommate my big sister Rhonda. We haven’t seen each other for 20 years. I had been searching for her for about 10 years; I found her through Facebook, such a wonderful thing that we were able to connect after, losing touch with one another but our connection and love was still stronger than ever. Since she was in the Washington DC area for 8 months. No matter how many times we planned to see each other, we could never have are schedules meet. But since she was relocating to Long Island New York, I was able to spend time with her. So I picked her up and brought her to Delaware for 24 hours and then on Wednesday we drove to Long Island. We when to college in NY 20 years ago, I am a believer that God puts people in your life for a reason. So over the last 2 days I drove 579 miles, met lots of people on the way from Brooklyn to Queens; even our favorite place Nostrand Avenue little Jamaica. My car loves the highway and it seems I am at peace when I am driving…strange but true totally relaxed. Now it’s time to get back to business, which is focusing on my health. As you know every day is your first day, Insanity here I come. I will post some pictures, measurements and fit test results. One thing for sure is everything is on me, when I give up or not do my work out I only cheat myself. Have a bless day talk to you tomorrow.
Linda
Thursday, July 21, 2011
Tuesday, July 12, 2011
New Morning workout - July 12
Just finished my ride, rode for 2 miles. Haven't rode in a few weeks but it was GREAT. I love early morn rides, think I will continue this for the rest of the summer....7am rides and 30 situps for lunch with some Insanity in the evenings. Last nite started week 2 of Insanity Hybrid which included P90X Chest & Back Ab Ripper X and Insanity Plyo Cardio Circuit for a 40 something Diva completing that was great for me. I set a goal and completed it eventhough it was after midnight I didn't bs. Take care.
Monday, June 27, 2011
Linda Perkins aka Spiritual Core...Why I'm Here.
Hey Team,
My name is Linda aka Spiritual Core. I am here to get support and give it to those who are trying to conquer there fitness goals. My newest program is Insanity and I am Insane for choosing it. I have completed week 1, can you say OMG to the 5th power. But I am loving it. Did my fit test and was surprised with the results for some of the moves but the next fit test will be better. Give me a shout.
Linda
Thursday, April 14, 2011
Tracking your Food by Using a Food Journal Daily
Today I want to talk to you about the recent Fit Phatty Food Journal Challenge. As a group we started this challenge on March 7th and ended on April 7th, logging your food intake in your journal is very important. Let say that again very important. Why you ask? It is important because on our journey to get healthy, lose weight and eat right we need to keep track of everything we put in our mouths. 1. What your daily caloric food intake is. 2. What you are having for breakfast, snack, lunch, dinner and evening snack if you have one. Personally I have found that knowing what I am eating and the calories have helped me lose 9lbs this month. Yes, I said 9lbs. This is a great accomplishment for me. It is all because for using a food journal. If you haven’t started one you should you will be surprised with the amount of food you are eating. No matter what caloric intake you have chosen, keep a journal. If this is your first time journaling your food, just write down what you eat in 1 day. Then look up the calories, don’t be shocked when you add them up to see what you’re eating. You will find that for that 2 liter of Pepsi, which is calories you can replace it with a great meal of healthy veggies, grains and lean meats. Or for that bag of chips or snicker bar which may be 280 calories you could have had a salad with a bowl of soup. So challenge yourself daily by writing down what you eat, the times, how you are feeling. You may just find out what’s eating you. Be encouraged, use all the tools that you can to help you on your journey. Have a great day and I will talk to you soon. If you are interested in finding out more about Fit Phatty go to www.fitphatchicks.info or our fan page-www.facebook.com/fitphatty
Tuesday, April 5, 2011
Tuesday, March 22, 2011
Spice up your water
While on my lifestyle journey, I had to make drinking water a Priority, because not only does it flush out FAT, toxins and impurities. The plus is it also great for your skin. Our bodies crave water on a daily basis. But sometimes it hard to drink water because we are used to drinking sodas, juices or other sugar laden drinks, but they don’t satisfy our bodies. Adding flavor to your water will help. Water has great benefits for you. So drink your water daily, spice it up. Below are some suggestions to flavor your water naturally. Take a Sip and See. Be Blessed.
For my own personal recipe I like to add a few other things. Mint makes the drink even more cooling and refreshing. If you add mint, blend it in with the cucumber in the first method, or, if using the second method, chop the mint and let it soak with the cucumber chunks in the water overnight. I also like to add a squeeze of lime before serving or you can place a half lime in with the concoction you're soaking overnight.
When all is said and done you've got a subtly flavored, refreshing beverage you can serve over ice. I find it's surprisingly addictive, so make a bunch or it'll be gone in no time.
Green Drink Recipe
1 liter of spring water
1 soft avocado, peeled, seed removed
Juice of 3 limes
1/4 cup chopped fresh mint
4-5 drops of stevia
Method:
Please all ingredients into your blender. Blend until fully combined and enjoy with a sprig of mint. Makes five to six cups. Store in the fridge for one to two days.
The ingredients in the drink (and this recipe) are easy to Avocado, lime juice and fresh mint. There's little sugar in it, too (though my recipe calls for some stevia to up the sweet quotient).
As you've probably read in my previous posts, store-bought juice is something we should all avoid. Orange juice (unless squeezed by you) is, quite possibly, the worst juice ever -- it has an incredibly negative effect on blood sugar.
So the next time you're thirsty -- or craving something as "blissful" as a Mexican vacation -- whip up this blood sugar balancing, refreshing concoction.
Mint Water
Bunch of mint in a pitcher, continually refreshing the pitcher with water as the level decreased.
Other suggestions:
1. Salt - I am sure you have heard of the term "electrolytes" in the marketing for energy drinks. Actually electrolytes are just ions that can be found in common table salt. Adding a little bit of salt to water helps your body absorb the liquid more quickly. As long as you don't go overboard with the salt the water should be very quenching and it would be great for workouts since the body loses salt through sweat.
2. Ginger - If you like spices, ginger is a great way to add a "zing" to your water. If it is added to boiling water it is also a great way to clear your throat and sinuses during a cold.
3. Citrus - My husband's family members often freeze a small citrus fruit called kalamansi (In the west it is variously known as acid orange, calamondin orange, Chinese Orange or Panama orange.) in ice cube trays and then put the ice cubes in water for flavor. The same can be done with other citrus fruits and the water produced would be infused with vitamin C.
4. Herbs - Mint, lemongrass, and parsley are great for adding aroma and a hint of green to your water. If you want to release the flavor you can crush the plants a little bit before putting them into your water.
5. Cucumber - I saw this at a spa I went to in Hawaii. A water dispenser was half filled up with cucumber slices, and the water dispensed tasted very refreshing and smelled a bit like cucumber. Cucumbers contain vitamin C and caffeic acid, two antioxidant nutrients that can help protect the skin from sun damage, handy for the summer! Vitamin C boosts collagen and elastin, which helps keep skin looking vibrant while caffeic acid protects skin cells from UV radiation. Cucumbers also have natural anti-inflammatory properties and help to prevent water retention. Cucumbers also contain silica an essential component of healthy connective tissue.
So how do you make cucumber water? It's pretty simple. There's two ways you can do it, but both need a bit of prep time, so it helps to know ahead of time when you've got guests coming. With the first method, which gives you the most flavorful water, you blend up a cucumber before hand and then pour it through a very fine strainer (I like to line a sieve with cheesecloth). Let this concoction drip through in the fridge overnight. The resulting cucumber juice is mixed with a pitcher of water (you can stretch this out this depending on how strong you like it - I like mine with just a hint of flavor).
The other method is to cut up a cucumber into small chunks, cover in the amount of water you want to drink and let it soak in the fridge overnight. In the morning, strain the mixture and discard the cukes.
6. Wine - A favorite of mine to add to water is plum wine or umeshu. It is a very sweet Japanese liquere made from green plums so I drink it with a lot of water. The distinct sweet flavor still comes through when there is one part umeshu in ten parts water. I am sure the same can be done with other syrupy liqueres.
7. Berries - Blueberries and strawberries have distinct flavors that could be soaked up by water. All you have to do is cut or crush a few of the berries into your water.
8. Vinegar - Adding vinegar to water is similar to adding citrus. You will get sour water that has vitamin C. When I was a kid I liked adding apple vinegar to water and then drinking it. I do not recommend mixing in balsamic vinegar since it has oil, but any clear vinegar is good for flavoring your water.
For my own personal recipe I like to add a few other things. Mint makes the drink even more cooling and refreshing. If you add mint, blend it in with the cucumber in the first method, or, if using the second method, chop the mint and let it soak with the cucumber chunks in the water overnight. I also like to add a squeeze of lime before serving or you can place a half lime in with the concoction you're soaking overnight.
When all is said and done you've got a subtly flavored, refreshing beverage you can serve over ice. I find it's surprisingly addictive, so make a bunch or it'll be gone in no time.
Green Drink Recipe
1 liter of spring water
1 soft avocado, peeled, seed removed
Juice of 3 limes
1/4 cup chopped fresh mint
4-5 drops of stevia
Method:
Please all ingredients into your blender. Blend until fully combined and enjoy with a sprig of mint. Makes five to six cups. Store in the fridge for one to two days.
The ingredients in the drink (and this recipe) are easy to Avocado, lime juice and fresh mint. There's little sugar in it, too (though my recipe calls for some stevia to up the sweet quotient).
As you've probably read in my previous posts, store-bought juice is something we should all avoid. Orange juice (unless squeezed by you) is, quite possibly, the worst juice ever -- it has an incredibly negative effect on blood sugar.
So the next time you're thirsty -- or craving something as "blissful" as a Mexican vacation -- whip up this blood sugar balancing, refreshing concoction.
Mint Water
Bunch of mint in a pitcher, continually refreshing the pitcher with water as the level decreased.
Other suggestions:
1. Salt - I am sure you have heard of the term "electrolytes" in the marketing for energy drinks. Actually electrolytes are just ions that can be found in common table salt. Adding a little bit of salt to water helps your body absorb the liquid more quickly. As long as you don't go overboard with the salt the water should be very quenching and it would be great for workouts since the body loses salt through sweat.
2. Ginger - If you like spices, ginger is a great way to add a "zing" to your water. If it is added to boiling water it is also a great way to clear your throat and sinuses during a cold.
3. Citrus - My husband's family members often freeze a small citrus fruit called kalamansi (In the west it is variously known as acid orange, calamondin orange, Chinese Orange or Panama orange.) in ice cube trays and then put the ice cubes in water for flavor. The same can be done with other citrus fruits and the water produced would be infused with vitamin C.
4. Herbs - Mint, lemongrass, and parsley are great for adding aroma and a hint of green to your water. If you want to release the flavor you can crush the plants a little bit before putting them into your water.
5. Cucumber - I saw this at a spa I went to in Hawaii. A water dispenser was half filled up with cucumber slices, and the water dispensed tasted very refreshing and smelled a bit like cucumber. Cucumbers contain vitamin C and caffeic acid, two antioxidant nutrients that can help protect the skin from sun damage, handy for the summer! Vitamin C boosts collagen and elastin, which helps keep skin looking vibrant while caffeic acid protects skin cells from UV radiation. Cucumbers also have natural anti-inflammatory properties and help to prevent water retention. Cucumbers also contain silica an essential component of healthy connective tissue.
So how do you make cucumber water? It's pretty simple. There's two ways you can do it, but both need a bit of prep time, so it helps to know ahead of time when you've got guests coming. With the first method, which gives you the most flavorful water, you blend up a cucumber before hand and then pour it through a very fine strainer (I like to line a sieve with cheesecloth). Let this concoction drip through in the fridge overnight. The resulting cucumber juice is mixed with a pitcher of water (you can stretch this out this depending on how strong you like it - I like mine with just a hint of flavor).
The other method is to cut up a cucumber into small chunks, cover in the amount of water you want to drink and let it soak in the fridge overnight. In the morning, strain the mixture and discard the cukes.
6. Wine - A favorite of mine to add to water is plum wine or umeshu. It is a very sweet Japanese liquere made from green plums so I drink it with a lot of water. The distinct sweet flavor still comes through when there is one part umeshu in ten parts water. I am sure the same can be done with other syrupy liqueres.
7. Berries - Blueberries and strawberries have distinct flavors that could be soaked up by water. All you have to do is cut or crush a few of the berries into your water.
8. Vinegar - Adding vinegar to water is similar to adding citrus. You will get sour water that has vitamin C. When I was a kid I liked adding apple vinegar to water and then drinking it. I do not recommend mixing in balsamic vinegar since it has oil, but any clear vinegar is good for flavoring your water.
Monday, March 21, 2011
Monday, March 14, 2011
How Weight Gain Effects every part of your Body
Did you know that Obesity is one of the causes of Alzheimer’s? According to Dr. Daniel G. Amen – World Renowned Brain specialist Obesity can lead to Alzheimer’s. Through his research of how Obesity effect the brain. Learning this information was shocking. 2/3 of Americans are overweight and 1/3 is Obese. Obesity can lead to many things such as depression, Heart Disease, Cancer, High blood pressure, stroke and Diabetes.
As you know 2nd to Heart Disease is Diabetes. Starting a weight loss/lifestyle change will help in all facets of your life. Scientifically as your weight goes up the size of your brain goes down. Yes, obesity affects your brain. Also your ability to think and reason. Losing weight improves your memory and changes your mood. If want a better mind and body engage in healthy habits. What will your Legacy be a healthy one or a lifetime of illness? What are you doing today to model good health? Are you an agent for change? If you don’t have an answer to these questions or if you’re not sure. I can help. Just knowing that Obesity effects my ability to think and reason, really struck a chord with me. Our brain controls everything, breathing, our motor skills, memory which is really critical. What price do you want to pay?
There are lots of ways to reverse this.
1. Begin a weight loss and exercise program. 2. Focus on your motivation every day. 3. Get your calories under control. 4. Stay on track and be accountable. 5. Get your calories under control. Not counting calories is like not know how much money you have in the bank. Get great value out of your calories. 6. Be consistent. 7.Keep a journal. Journaling is a critical part of success. 8. Drink at least 64 oz. of water daily. Water is also critical to weight loss. It flushes out the fat and impurities in your system. Water with lemon is great change from sodas or other sugar laden drinks. It also cleanses your lymphatic system 9. Cut down on your fat and sugar intake. A good fat is olive oil 10 and Omega 3 oils. Add supplements to your diet on a daily basis.
Understandably, this is not EASY to do; but it is also EASY not to do. When making Permanent Changes hard work makes you earn the Changes. Nothing Easy is Lasting. Are you worth it? Is your family and friends worth it? Just answering yes to these questions shows that you are willing to change.
Being an independent beach body coach, it is my passion to end the trend of obesity in our children and all I meet. If you feel overwhelmed and need help finding a program to reverse your unhealthy lifestyle feel free to contact me at spiritualcorefitness@gmail.com or 302-588-3991.
Friday, March 11, 2011
Monday, March 7, 2011
The Quick Fix Isn’t Always a quick Fix !
You always hear about the newest weight loss sensation. Gastric Bypass, the Lap Band, Liposuction, Sensa, Pills, and the newest gadget that can get you fit overnight. The serious is that you didn’t get FAT overnight. They never tell about the stress these procedures put on your body. In my life there are 2 Awesome Women whom I love dearly. The first was my cousin Debbie, a beautiful, vibrant woman with a vivacious personality everyone who met her loved her instant. She had a passion for her family and helping people. They thing that seem to slip through her hands was her weight; when she was younger she was a beautiful black Barbie doll. At that time she was 5’9 and weighed 180 lbs. on her wedding day, she just took your breath away. As the years went by life began to take a toll on her school, work and family. She began to gain weight which was a constant struggle for her. At her heaviest, she weighed 340 lbs. +, still beautiful but very unhealthy. She would always workout to lose weight but this time, she had developed a problem with Diabetes. So she decided to have a gastric bypass, against the wishes of our family. We always marveled on how should would get healthy and lose the extra weight. But this time she went for a quick fix. The surgery was a success on the outside but the trauma her body took on the inside was devastating for us. After the surgery, she gradually went for 340 + to 180 lbs. She didn’t look like herself but she was happy. Not long after this, she began to have major medical problems, blood pressure was erratic, and it took a toll on her. I always looked up to and loved my cousin; for me she was my sister, my first babysitter the first young woman I admired. You know you always look up to your mom or your aunts, but no having an older sister, she became that for me.
One Thursday evening we talked on the phone and laughed we each other. She wanted to encourage me and let me know she loved me and would always be there for me because my husband had just survived 2 strokes. I felt her love and encouragement. The next day she suddenly died of a massive heart attack, the doctor told us that her gastric bypass led to the stress on her heart. Even though, she made this decision for herself. It turned out to be a mistake. As women, we feel that we need to fit into a mold or an image in our mind. Just the way society views people who are overweight. I’m not saying that a gastric bypass is bad for you but it’s a desperate decision. It may work for some but for my family it was a tragedy. This beautiful light taken from us at the age of 55 years old. The 2nd woman in my life is my sister Ann. Another happily married woman with 2 children a daughter in her 1st year of college and an 11 yr. old son. She wasn’t one to exercise or even walk to get fit. Being in North Carolina she drives everywhere. She felt that she wanted to be smaller, instead of being 5’5” and 220 lbs. she wanted to weigh 130. Her husband loved her just as she was but she was unsure of her own self-image. She decided to have gastric bypass surgery a year ago. Since then she has been having medical problems from her immune system being unable to fight off common things our bodies natural defenses take care of. Over the last 10 month she has been in and out of the hospital because of digestion problems. The most extreme is going from not being able to walk or move her limbs having to be put in a nursing home, not being able to talk. Yes, this has been ongoing. Last week she was able to move her arms and write down what she wanted to say to you but still unable to talk. Now she is in critical condition because of her digestion system being blocked by food and waste. The doctor tells us that its touch and go. She is sedated and until they see what the next 48 hours hold. But the doctor is adamant about reversing her gastric bypass surgery as soon as she gets a little stronger. Now I know that this surgery is success for some people but do we really know the toll it’s taken on them, yes they are smaller, look healthier but what is the real cost. Both of these women have made an impact in my life and I love them for each and every moment.
Being on my weight loss journey, I am thankful that my doctor told me to by a new pair of sneakers and hit the pavement. I’m glad I found Beach body, and have a passion to help people get fit and healthy. Be able to make a lifestyle change and gradually get fit the correct way. Thanks to Beach body and my Fit Phatty Sisters/Brothers their support is priceless. So stay in constant pursuit of your goals and dreams…..this will lead to your Ultimate Success.
Thursday, March 3, 2011
My Transformation Journey
My Transformation Journey "Today I did my Fire 30 and Stretch 10 Workout. It was great. The most important thing I have found with weight loss is using a Food Journal because in order to figure out why you are losing or gaining you must know what you are Eating. Sometimes you grab a few chips or a soda and don't count them but they add up. So I challenge you to keep a food journal daily. You will be amazed what you eat then figure out what the calorie count is. Now this is an Eye Opener. See you Tomorrow.
Wednesday, February 16, 2011
Day 1 of my Journey
Today I am restarting Turbo Fire. I have tried in the past month but got off track. So now its On! At this time my weight is 239 lbs (not happy with that) but this is my starting point. Thanks to my family, friends and my Phatties. I know I can do this and be successful. I will post have I feel after my workout. See you Tomorrow!!
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