EXERCISE: Listen to your body!!

I've noticed for the past 3 days my hamstrings, quads and calfs start to cramp half way through my work outs. Sometimes it happens during my stretching but I charged that to over extending. I am well hydrated so I know it's not due to dehydration and I eat my fair share of bananas so POTASSIUM is not a factor either.

I had to think long and hard about what has changed in my work outs that could cause cramping. I realized now I am focused on leaning and sculpting my muscles, before it was all total body firming.

Have you ever been walking and had a muscle cramp? Well imagine coming over a bridge in FULL STRIDE and that quad muscle decides to TENSE UP! OH MY GOODNESS ... the steps I had to take in order to get to flat ground were unbelievable but I made it through. I stretched and stretched and massaged and stretched until I was able to complete both laps.

Upon my arrival home I did some research and found out that a PROTEIN DEFICIENCY can cause muscle cramping and consistently cold extremities. The cold extremities (arms and legs) are common with anemia, which I am, so I did not think much of the frequency in which it was now happening. I have increased my salmon, chicken, egg and peanut butter intake but that is not enough so I am now adding WHEY PROTEIN to my daily dietary intake.

What is PROTEIN: an enzyme that impacts every function within the body. Protein is the key source of amino acids and it plays a vital role in the maintenance of healthy bones, muscles and organs. However, it is important to have adequate intake of proteins because too much proteins are damaging to health as well as lack of proteins. Proper amount of required proteins depends on the age, physical activity and other factors. When a diet lacks in proteins, the first source the body will turn to take proteins is the muscles which is known as muscle wasting. This results in weakness and different health conditions.

What is WHEY: a derivative of milk, is the liquid that is left behind after the first stages of the cheese-making process. If you have ever curdled milk, you have witnessed a botched version of cheese production; the whey is the liquid component that separates from the solid particles.

What is WHEY PROTEIN: It is used for multiple things but what I am most concerned with is its use for improving athletic performance.

Can WHEY PROTEIN help with muscle cramping: Out of the many protein sources out there, whey protein is the ultimate. It has the highest value in providing branched-chain amino acids, which results in building and retaining muscle tissue.

With knowing this, my VI shakes and some meals will know include the use of WHEY PROTEIN. There are many to chose from so I asked someone who is always in the gym and into fitness. What he recommended was SYNTHA 6 POWDER

I will keeping you all posted on how this works but in the meantime listen to your body when it hurts, there is a reason for it. If you are unsure about anything call your health practitioner. I choose to research on my own and if this does not work for me I will definitely be calling my primary care physician and probably go back to my orthopedist. Do not ignore your body when it gives you signs.

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EXERCISE: Music makes a difference

Man oh man todays walk/jog was EPIC! I finally reached my goal of 45 minutes for 2 laps on the bridges and 80 push offs but the key was the music I had on repeat!! Beyonce's RUN THE WORLD at 127 BPM's and Chris Brown's TURN UP THE MUSIC at 130 BPM's had a sister GOING!!

Play these while you are working out, be it walking, jogging or running and watch what happens!! I've never felt so good in my life AND so sore!!! These songs PUSHED me as much as I needed to be pushed! Keeping up with the beat was a task and I never realized how much of my entire body it required, especially my CORE!

I did have a comical moment during my 3rd set of 20 push offs at the FRIENDSHIP FOUNTAIN. The wind picked up while at the very same point when the water was at it's highest and needless to say I gave the workers in that area an unexpected wet tank top show!! (dies laughing) I wasn't even mad though, that water felt great and gave me that boost to complete my last lap across the Acosta. If I had long hair it would've been a SLOOOOOWWWW MOTION moment ... it would've been REAL!!

On a serious note, realizing I'd lost 50 lbs in 2012 was a monumental moment in my life. I was carrying around an elementary school student, no wonder my knees and body hurt all the time. Now, when I walk, I use wrist weights that are 2 lbs a piece, the extra 4 lbs has my arms very sore ... I can only imagine the turmoil I put my body through carrying those extra 50 lbs!! These are the things I think about now as I turn my health and wellness around going into my 43rd year of life and it should be what you think about on a daily basis no matter your age. Don't wait until you HAVE to lose weight to take care of your body, DO IT WHILE YOU CAN WITH NO RESTRICTIONS!! Prevent any doctor from telling you what you know you need to do.

I finished my walk off with 3 sets of 20 squats holding 3 lb hand weights, an extra 6 pounds and I have to say my back end is on FIRE. I also stretched, that is a MUST. You should warm up before any exercise and stretch after, best way to condition your body and prevent muscle injury.

I used the BODY BY VI 90 DAY CHALLENGE in 2012 to assist in getting rid of the weight alongside proper nutrition and exercise. You must EAT to lose weight and boost your metabolism, drink lots of water to burn the excess fat and get some type of physical activity in your life at least 3 times weekly. Watch your health and your body change.

January 2012 to January 2013 ... this is the result of my BLOOD SWEAT AND TEARS and it's not EVEN over! It was hard getting here but even HARDER staying here!

Join the challenge and improve your life!

Aspire to Inspire in 2013

Since beginning my healthy lifestyle journey in January 2012 I've been told on numerous occasions that I am an "inspiration" and "motivation" to live better. Sometimes you figure out what your purpose is in life early and sometimes, like myself, it doesn't come until later in life. I've come to the realization that GOD gave me these vocal/entertaining gifts to share, not just for radio/musical or hosting purposes but inspiring others to do better.

I've created a Facebook group page for all to be a part of my aspiration. In this group I will talk about being healthy over all, be it via the VI LIFE or simply making healthy lifestyle changes. I will also be promoting the VI LIFE, after all it was my healthy life changing vehicle and for those who need that ride it's there for the taking.

If you've made a resolution to live better, healthier let me help you get there! I am a witness it can be done after being plus size for most of my life. It CAN be done, let me show you!!

https://www.facebook.com/groups/IAspiretoInspire/ is the Facebook group and

is the Vi link! After all, what do you have to lose? Weight? GREAT ... LETS GO! It's 2013, time to make good on your promise to yourself of healthy living!

WEIGHT LOSS, WEIGHT GAIN, SCULPTING/LEANING MUSCLES, OVERALL OPTIMAL NUTRITION ... THE VI LIFE IS FOR YOU!! If not, let me show you how to maintain a healthy lifestyle.

2012 HEALTHY LIFESTYLE JOURNEY: 1st Year Done

As January 12th approaches I continue to get more and more excited! This will mark the 1 year anniversary of my HEALTHY LIFESTYLE change! I have lost 50 pounds and more than 25 inches combined (chest, waist, hips and thighs) thanks to proper nutrition, exercise and a boost from the VI LIFE!

I had no gym membership nor did I have a cheer squad or group to work out with and I was fine with that. I knew what I wanted and only I could account for that, only I could truly make that happen. So for the the 1st 90 days of 2012 I "REINVENTED MS CHANEL".

It wasn't the easiest process even though from the looks of my post and previous blogs it seem to be. I won't lie and say there were not times when I just wanted to stop, to simply walk away from it all but then I would visit my son in prison, talk to my daughter or spend time with my grandchildren. The words of my cardiologist would always began to play over and over again in my head and that's what gave me that extra push to keep going. My LEGACY needs me to be here and when I am taken away it won't be because of my health.

To create this NEW ME I implemented "THE 4 D's" and continue to use them in EVERYTHING I do. These "4 D's" keep me focused, rooted and for the most part on track with my goals. There are times I fall off but the wonderful thing about falling is YOU CAN ALWAYS GET BACK UP! Even if you break something when you fall EVENTUALLY you will be able to walk alone again.

What are "THE 4 D'S"?

DRIVE: internal motivation, personal character traits for achieving goals and creating a success story

DETERMINATION: combination of attitudes and abilities that lead people to set goals for themselves and to take the initiative to reach these goals

DEVOTION: intense love, loyalty, or enthusiasm to an activity or field

DEDICATION: wholly committing to a personal goal

Without these 4 D's there is no way I could have possibly achieved anything the goals I set for myself. My initial health and wellness journey was successful because I WAS "4 D'd" to the max!! Now as we go into 2013 I am still in "4D" mode because I have a BIKINI BODY to prepare and a business to get up and running!

I hope you all have enjoyed the first journey and will continue on with me as I move forward in continuing my HEALTHY LIFESTYLE JOURNEY!! My goal now is to continue inspiring others to get healthy!! To rid yourself of man made medications due to self inflicted ailments, TAKE BACK OUR HEALTH!

I TOOK MINE BACK!! Join me and let me assist you in doing the same!

Also join my Facebook group: https://www.facebook.com/groups/IAspiretoInspire