The No-Plan Plan

Linking up with the Five-Minute Friday community of bloggers, the prompt this week is PLAN. Learn more about it here.

Initially, I was just fed up. I was depressed to go shopping. I was moving into a larger size in every item of clothing, I was uncomfortable in the bath tub. I didn’t like the way I looked or felt. I was fed up.

I didn’t have a plan.

I took an initial step with The 21-day Daniel Fast. I saw results after that initial 21 days that I had never seen before in my experience of trying to lose weight. I made a decision to continue eating according to the Daniel Cure adding seafood. That was over a year ago.

What I’ve learned is a plan is essential in effective executing many things we do. However, a progressive strategic plan that evolves over time can produce results as well.  For me that is what my journey has been, a progressive development of strategies to achieve my goals.

Goal-setting drives the mission, the objective you set for yourself or whatever you desire to achieve. In the beginning it was about changing my diet, that yielded some progress. With teaching I learned that was not enough, I needed to exercise. I had to make a decision to get off the sofa and move. I started with workouts I enjoyed which fueled my motivation. A few months in I hit a plateau and was advised I needed to amp up my workout routine, shock my body, do something different, challenge and stretch myself.

Not having a plan progressed into a strategic plan that has been an adventure, one that continues to challenge me in new ways to achieve my goals.

Moreover, the ultimate plan (intention; objective) is yet to be accomplished.

KEEP On Keeping On

KEEP is the Five Minute Friday prompt by Kate Moutaung today … each Friday a community of bloggers write for five minutes on a one word prompt, no over-thinking, no editing, no proofreading, just write, then link up here, http://katemotaung.com/five-minute-friday/

KEEP On Keeping On

My fitness journey seems to be one without a destination. Sometimes it feels like a running wheel, going and going and going. Every goal starts and ends with another one.

There are days when I want to just chill, pull back, get some balance, concentrate on something else. It is consuming, often overload. The nutrition, the workouts, the progress check, the set backs and stumbles, the plateaus, the ‘you’re not there yet’. Then, trying to motivate others, be an example, staying true to yourself and your commitment. There are days! But I have to keep on keeping on.

Determination doesn’t always roar, it is not always a crashing wave. Sometimes determination is a little ripple wave, just enough to KEEP you upright. A cool pooling around my ankles to remind me of how far I have come, what I have achieved, that I can do it, I just have to keep on keeping on.

So for myself and you, “Believe in yourself, take on your challenges, dig deep within yourself to conquer fears (doubts, whatever). Never let anyone bring you down. You got to keep going.” ~ Chantal Sutherland

 

There Is No Magic In The Vision Board

Tags

Apostolic, Career, Christian, dreams, Education, future, Goals, hope, inner strength, Inspiration, Marriage, Ministry, Motivation, Personal Development, Personal Growth, self development, Teaching, Women

This past weekend I created a vision board. One of the goals I put on the board relates to my blog. I started my blog in July 2011 (encouraged by my godniece, Katrice L. Mines of http://www.myvicariouslyfe.com) and did not write another post until March 2012. Since that time I have written over 100 posts, this is post No. 112. My goal is to write more consistently so that my blog is really effectual in inspiring, motivating and sharing sage wisdom and also for my personal development.

I am already beginning to believe there is something to this ‘law of attraction’ (like attracts like) vision board trend. In preparing to host a creativity event for the married couples ministry my husband and I facilitate at our church (Shout out to the Covenant Partners Married (& Engaged Couples Ministry of Zion Pentecostal Church of Christ, Cleveland OH, Bishop C. Wayne Brantley, Pastor) and to create my individual board at the women’s fellowship I attended this past weekend, I have learned some basic points and tips on how and why creating a vision board is a good idea. Not only writing your goals, but creating a visual display of them gives life to them, takes them out of your head and your heart and illuminates them to your mind’s eye which pulls you and motivates you to achieve them. “There is no magic in the board”, said Dr. Sabrina Ellis in her introduction of the activity, but it is the energy and the action plan that we put into achieving the goals and desires we display on the board. Somehow in displaying the images and words of the goals in your heart and consistently looking at them, makes you accountable to the “fruitful performance” of achieving them.

My blog, is just one of several goals I placed on my board. I also inlcuded images relating to my career, my finances, my fitness, travel, and a quote, “… SHINE without permission.” When I decided to change my Facebook cover photo, I thought I will choose a photo for Black History Month; about Love; another fitness photo; but my blog logo suddenly made the most sense. Shine. (Thanks for your impactful ministry, professional and personal development workshops Karla M. Randall) Then, today, in a conversation with my fitness trainer (angelfittrainer, reroutingyourself.blogspot.com), she asked me “What about your blog?” What?!, I thought. You read my blog?, I thought. I mumbled something about needing inspiration to write, yada yada. She replied, what? Just take all the inspiration you put out on Facebook and write it on your blog. A light came on. So, post No. 112.

“The first key to writing is to write, not to think!” “You must write your first draft with your heart.” ~ from the movie, “Finding Forrester“

Note to self, stop overthinking and write. “Fill your paper with the breathings of your heart.” (William Wordsworth)

“Simply Phenomenal” a space for self-expression, to Inspire and motivate others to be their best selves. It has taken me a long time to embrace my ‘better self’ because I’m not my best self yet. It is a process of learning, growing and performing that I must pursue everyday. But the will to do it, the letting go of who we are to become what we can be, that is the key! To no longer wallow in the murk of our usual, comfortable, sometimes self-loathing, confidence-lacking self, just the murkiness of who we don’t want to be, to be who and what we want to be. To not blame others for who or what we are not, to actively engage in what we must do to be who and what we desire. That is how we become our best selves.

To purposely determine the goals, the action plan, the strategy, the implementation and to perform it, that is how we achieve success. The goals, dreams, and desires I have illustrated on my individual vision board and the one my husband and I created for our marriage is giving me/us a lot to work toward.

This is a good start, stay tuned. I’m anticipating my ‘kairos’ moment.

Demolish The Chains – God Has Declared New Beginnings

Too often we sit bound in restraints that are only slipknots, from which we have the capability to free ourselves.

“The Devil Wears Prada” is one of my favorite movies. I love one of the last scenes of the movie, when characters, Andy Sachs (Anne Hathaway) and Miranda Priestly (Meryl Streep) are having their last conversation while being chauffeured from the airport in the Mercedes Benz … Miranda made an assumption about Andy that at that moment Andy decided did not and would not define her and she simply walked away. No parting words were spoken, there was no reply, no apology, no notice given, she simply walked away. With every liberating step she took, tossing her incessantly ringing cell phone into the bubbling fountain, she never looked back … she broke the chains.

I was inspired to write this blog sometime ago (June 2013 to be exact), but it has taken some time to publish it from the proper perspective. It had to come from a healthy place in me so that it would heal and edify, not convict or cast down.

I love it when I can share out of a genuine experience, it is so much more authentic and carries so much more value, than sharing something you have heard, read, or witnessed of another. For so long I was bound by my own insecurities that I blamed on others, literally for years. It was the powerful ministry of God’s Word that opened my eyes, my heart, my ears, my understanding to realize it was me who held the tools to cut and severe the bondage … to demolish the chains.

It was in 2006 that I saw that movie in the theatre, I was in a place emotionally where I was all bottled up, bound up, caged up, shut down, praying to God for the cloud to lift, the dam to break, and it did – a little.

Our emotions can work for us or against us. As women, we are these beautiful, complex beings … every part of our makeup rocks and reels our existence. Our emotions get the best of us in inconspicuous ways. We become bound by our emotions. The spectrum is an ever-spiraling vacuum, sensitivity, pride, self-preservation. Then we act out, throwing tantrums and pouting. It shows in our disposition, interactions, and behaviors.

Today’s Deborahs, Esthers, Ruths, Marys and Marthas, women of purpose, gifting and promise (that’s you and I!), who are capable of fulfilling God’s call, are confounded by emotional yokes, shackles and chains. We become slaves to our emotions. We are infirmed by insecurities, dysfunction, fear, false commitment, indifference, position power, entitlement, intimidation and manipulation, damaged relationships … Then spiritual decay sets in, atrophy, carnality, and even apostasy, unless we take ownership of it, surrender and release it all to God.

It was also in 2006 that I sat under the teaching of my mentor that led to further breaking of the chains. In her no-nonsense manner she exclaimed, “Stop throwing temper tantrums.” Yes, to an audience of adult, sanctified and holy, learned, some leaders, some ministers, women in a church seminar, that was her declarative instruction. She continued, “learn to manage your emotions, eliminate friendly fire, own your own stuff, confront your own fears, exercise maturity, don’t submit to temper tantrums.”

The process begins with being responsible for ourselves. First, demolish pride, own our insecurities and perecptions, and confess them to God. Confession TO GOD is so cleansing. Not when we confess about another person, but about ourselves, me! God it is ME! Then we are broken, not so much in pieces, but to a weakened, vulnerable state where it is the strength of God and not our pride that holds us up. In that place of vulnerability to God, we can surrender and release our helpless selves to Him, then we can be forever healed to experience and enjoy new beginnings.

A Brief Reflection – My Fitness Journey 2014

Since my last writing over two months ago I have experienced progress and missteps along my fitness journey. Since September I have been working with a personal fitness trainer which has elevated my ability to achieve the goals I have set for myself. I confess I still struggle with getting it just right. I continue to prefer my Starbucks indulgence and more often than I should, a sweet treat. While I remain committed to my physical activity and eating well overall, poor choices are stumbling blocks that exist along the way and only stymie my progress.

I am ten days away from my one-year goal date of January 5, when I began my journey this year. Although I will not reach my initial weight loss goal by that date, I have had a banner year. I have learned so much, achieved so much, and grown so much.

“Nothing builds self-esteem and self-confidence like accomplishment.” ~Thomas Carlyle

When I did it, I knew I could. Setting and crushing personal goals fueled every step of my journey. Great people including MYSELF, family, friends, fitness trainers, a nutrition coach, and (I’ll call them) fitness mates have all contributed to my success to date. Goal achievement does not mean you give up or stop, it is just the time to set new goals, to keep pushing. So my status 355 days in is anticipation of achieving that ultimate goal, setting new ones, and most significantly helping others along the way.

“When you learn, teach. When you get, give.” ~ Dr. Maya Angelou

As I continue toward achieving my goals, I am endeavoring to share what I have learned in hopes of helping at least one person succeed in creating a new lifestyle of health and fitness. I want people to be inspired beyond looking at what I have done, to actually doing it for themselves.

“You’ve got what it takes, but it will take everything you’ve got.”

I finally have my own before and after, my own success story … you can too.

Photos: Spring 2013; December 2013; August 2014; December 2014)

Total weight-loss to date is 52.5 lbs.

My current fitness focus is muscle building and toning. Nutrition goals include drinking more water (still); eliminating sugar/sweet treats (still); and committing to cooking and preparing my own meals (still). I also want to adopt the 12 hr fast (stop eating by 7-7:30 pm), http://amazingy.com/magazine/secret-boundless-energy-moment-get/.

To keep crushing goals … I MUST WIN!

Defeat By Excuses (A Work In Progress, That’s Me, Part II)

Tags

Apostolic, Christian, dreams, Fear, Fitness, health, Inspiration, Motivation, Overcoming, Personal Development, Personal Growth, wellness

Continuing from my previous writing, I knew there was something critically important I was forgetting at the time: EXCUSES!
They surface from our thought patterns to our lips with lightning speed as a crutch for why we cannot be what we need to be or do what we need to do. Excuses exempt us from what we do not want to do. Excuses are empty, some call them cop-outs. My Pastor teaches, ‘excuses are filled with corruption’.  The point is they lead to no where, no success, no progress, nothing. Excuses only limit us and defeat us.
This year I have had to fight past excuses (not always successful), fight past the “I can’t do it”, “I look awkward”, “I’m too thick for Yoga”, “I’m tired”, “I’m the oldest on this floor (in this room)”, “I’m too old”, “No one welcomed me”! Then there is the beast on the floor, someone running past me along my walk, or spinning like the blades of a fan in front of me. Yada, yada, yada.
Excuses are endless, relentless, they link together like a chain to choke the life out of you.
Excuses choke possibility.

Excuses are the pseudo voices that justify why we cannot or will not do (because we don’t want to) what we need to do.
‘Fear of failure’ is so huge. I have written about it before, https://simplyphenomenal.wordpress.com/2014/03/28/quitting-before-you-get-started/
Imagine the rich experiences and opportunities that we miss because we never start, never take the first step or initiative to see if we can succeed. We are no better for it. We just remain in the same stagnation. That surely is not the abundant life.
It is not until we break free of our fears and excuses, that we realize we can succeed enough to stretch and pursue more.
To be more, to do more, to have more, to live more.
Most of our dreams are beyond our reach and require us to risk tripping, falling, failure or rejection to attain them. It is then, ‘in order to succeed, our desire for success must be greater than our fear of failure’. (paraphrasing Bill Cosby)
My wellness/fitness journey has been and continues to be one of overcoming, choosing every day to stay the course, to push through stinking thinking, push, fight, push, fight. Keeping the set goals forefront in my mind, visualizing the finish, and finding a way to get there.
I know excuses will not get me there. My desire for success is greater.

A Work In Progress, That’s Me

Tags

Apostolic, Christian, Education, Goals, health, Inspiration, Motivation, Overcoming, Personal Development, Personal Growth, self development, wellness, Women

This writing is a response to an inquiry someone made to me about my wellness/fitness journey. I started it to reply to her directly, but decided to blog it and share it with everyone. I know much of it is being restated from previous writings but in case you missed it before, here it is again.

Praise the Lord, Sister …
First thing is you have to change your thinking, really make a decision to commit to the WORK. I must say too, you don’t realize it until you actually start the journey.
I have written about my journey on my blog, http://www.simplyphenomenal.wordpress.com … look through some of my writings this year.
I started with the 21-day Daniel Fast. I did not do it as a spiritual fast but as a jump start to my weight loss and it was the motivation that I needed to continue. I recommended getting the book because it has devotions for those 21-days that will help your mindset which is VERY IMPORTANT. After the 21 days, I continued eating the way I did while on the fast, [called the Daniel Cure], it was working for me (no meat, chicken, dairy, processed foods, sugar, etc).
I changed EVERYTHING because #1 I was experiencing success and #2 I was determined.
Also, most importantly, I COMMITTED TO ONE YEAR … it is not something you can do in a short amount of time.
Making short-term, realistic and achievable goals will help you maintain your motivation.
Also, important, is accountability, fine someone or people who you will be accountable to … in addition to wanting to encourage others with my journey on FB, is that it makes/keeps me accountable … I know people are watching, but they are also encouraging and cheering me on.
At first I just changed my diet and I had some success. Then I realized it was not enough, I HAD TO EXERCISE.
I enjoyed Zumba so I was doing that periodically. Then I went to a Health Fair and came across a walking program so I started walking again. I pretty much started with 1 mile, now as you may have noticed on a distance walk I can do 6-7 miles (even with a torn menicus in my knee).
So, I changed my MIND, changed my DIET, started EXERCISING, then you also have to build a COMMUNITY of people who will counsel you and motivate you … Fitness Trainers do that. So I started going to fitness classes, I like group classes doing different workouts and learning what I need to do to reach my goal. You MUST surround yourself and interact with people who will HELP YOU, TEACH YOU, MOTIVATE YOU, BE AN EXAMPLE.
So as you can see, it is no play thing. TIMING is of the essence, you have to be ready … I was fed up with the way I looked and felt. Also, EDUCATION & INFORMATION … I also connected with a Health Coach/Nutrition (actually blessed through the Wellness Program at my job) to learn about health eating. I have also learned a lot just my searching and googling the internet. I get smoothie recipes, etc. from the internet, even FB … you can search for just about anything on FB just like the internet.
It is an investment of time AND money (which I would spend on other things any way).
COMMITMENT to yourself and your goals, not anyone else (your husband, anything or anyone) … you have to do it for YOURSELF!
You have to make a decision, set a long-term goals, set short-term goals and strategies to achieve your goal(s), and then get to work. When you put the time and effort in, you will achieve results. It will not be drastic, it takes time, you have to give it time and you have to be CONSISTENT and COMMITTED to the promise you make to YOURSELF.
I cannot remember how much I lost after the initial 21-day Daniel Fast (in a previous blog), but it was the most weight I had lost in 30 yrs and it was the motivation I needed to continue.
Over the year, starting with my diet, then to walking, then I kept challenging myself to do more, so I made a commitment to MYSELF to do something/an hour or more of exercise every day (inspired by the girl who went to the gym 100 days, http://youtu.be/I5FkshLcNLQ). I keep evolving to stay motivated and to experience new things (What I have done this year: Walking, Zumba, BOKWA, R.I.P.P.E.D., Bootcamp, Yoga (not a fan, ijs), Body Toning, Diet/Nutrition, Personal Training, my latest adventure is Spinning)
Every time I reach a short-term goal, I set another one: 3 lbs, 5 lbs because that is easier than 10 lbs or 20 lbs. My ultimate goal is 100 lbs which I’ve been advised may be too much but we will see. I know it will take time, probably longer than my initial commitment, but I’m COMMITTED to MYSELF to keep chipping, squeezing or melting the fat away.
I am nearly 9 months in, having lost 44 lbs my last weigh in. Every day is not perfect. Some days I make blunders (sweets), but I don’t give up, I put on my big girl pants, check into warrior mode, and I get right back in the game because of the commitment I made to myself.
Finally, this has been one of the most rewarding experiences of my life … I am not there yet, but I know I will get there. [tear]
I owe God great praise, He is my HELP!

~ 85 days ’til my Birthday! ~

Because I Choose, I Belong

Tags

Apostolic, Christian, inner strength, Motivation, Overcoming, Personal Development, Personal Growth, Women

It was so odd.

I chose my seat, the same seat, in a group session at work, where I am the only African American in the room. I sat in the first seat near the speaker to be sure I could hear her. Nearly fifteen other people sat at that table 3-5 seats away from myself and the speaker. Even when they were prodded by the speaker to move closer, no one did. It gave me the feeling I didn’t belong. I still am a bit bewildered by it (knowing it wasn’t my hygiene), but I literally have no clue.

It is a dark, lonely place where we feel we don’t belong.

It can be a dangerous place where we feel we don’t belong.

It is a place that compromises our wholeness where and when we feel we don’t belong.

This quote, though, from Ansa puts the responsibility of belonging into our own hands.

“Claim what is yours. You belong any where on this Earth you want to.” ~ Novelist Tina McElroy Ansa quoted by First Lady Michelle Obama (Spelman College Commencement, 2011)

Here, Dr. Maya Angelou further enforces it, “You only feel free when you realize you belong no place — you belong every place …”

We belong ‘every place’ so we must claim our place, our belonging.

It is a challenge when we feel like we don’t belong. To find ourselves always on the outside looking in, trying to fit, wanting to be accepted, needing to belong.

We must choose to belong. Many environments and situations are out of our hands but we must not let them frame our entire sense of belonging.  We must find the place we want to be and include ourselves through our sense of purpose, abilities and contributions to be apart, to belong. When we get out of our comfort zone, make new discoveries and enjoy the things we love and are passionate about, we make our own place to belong. We must decide not to be controlled by the opinions, perceptions, judgments, prejudices or indifferences of others, instead we must choose to belong.

It is my choice. Stretching myself beyond myself makes place for me to belong.  When I use my giftedness in a place, for a cause, in a group, I make my own place to belong.

Even when I may not feel accepted, when I claim what is mine, I belong.

Even when I am rejected, when I claim what is mine, I belong.

Even when I am unsure, when I claim what is mine, I belong.

‘What is mine’ is my choosing to belong.

Because I choose, I belong.

I’m linking up with the Five Minute Friday group again.  

Mind Games

Tags

adversity, Apostolic, Christian, faith, Goals, health, inner strength, Inspiration, Jesus Christ, Motivation, Overcoming, Personal Development, Personal Growth, Teaching, Trusting God, wellness, Women

I’ve done so much.
I’ve come so far.
Then the reality test of whether your commitment is greater than the novelty of when you first began.
Mind games.
I recently had a consult with a personal trainer, two as a matter of fact. All of my success was smacked in the face with real numbers of my BMR (basal metabolic rate), BMI (body mass index), fat weight to muscle weight ratio, you’ve been doing well with this, but you need to incorporate this, your goal will take this much time and more commitment is needed in this area. All good to know, but it echoes ‘not enough’.
Working out, pushing myself, stretching myself, embarrassing myself, fighting.
Mind games.
A plateau, not necessarily a weight loss plateau, but a mental plateau.
Mind games.
Throwing a wrench into my gears, locking and pulling at my resolve.
I’m there. On a plateau of performance anxiety, perfectionism, irresolution.
All the encouragement I hear, why isn’t it enough?
Meltdowns at the thought of not succeeding, seeping into my determined core. I fight back the tears, I won’t be defeated.
Mind games.
Yes, I said it before (wrote about it too, https://simplyphenomenal.wordpress.com/2014/01/05/fight/)*, I know it is true, this is a spiritual battle, not just a physical one.
So, here I am, at a place, needing God to elevate my mind to yet another, HIGHER plain.
This writing is definitely for me, I’m writing through it, writing for a breakthrough.
Seven months into the journey.
I’ve done so much.
I’ve come so far.
I’m more than a conqueror through Him Who LOVES me.
I can do all things through Christ who strengthens me.
With God, all things are possible.
Adopting this …
‘We use our powerful God-tools for smashing warped philosophies, tearing down barriers erected against the truth of God, fitting every loose thought (mind games) and emotion and impulse into the structure of life shaped by Christ.’ – 2 Corinthians 10:5 (MSG)
WARRING WITH HIS WORD.
I WIN!

*I find it so interesting that the link I referenced to a past blog post, I wrote on the first day of my journey … God took me back to where I began to speak to me now. Love Him for that.

 

LOST In A Quagmire

Tags

Apostolic, Christian, Diet, Exercise, Fear, Fitness, Goals, health, Healthy living, Motivation, Overcoming, Personal Development, Personal Growth, self development, self renewal, Weight loss, wellness, Women

I am joining Lisa- Jo Baker for http://lisajobaker.com/2014/06/five-minute-friday-lost/.

We gather once a week to write for five minutes on a prompt. No editing, just raw and real. This week’s prompt is LOST.

For so long I was LOST in a quagmire of excuses and defeat. For at least thirty years (after birthing babies) I lost the weight loss battle time and time again. But that was then and this is now and this is not a writing of what used to be.

“Nothing builds self-esteem and self-confidence like accomplishment.” ~ Thomas Carlyle

I’m winning now! Having LOST more than thirty pounds over the past 24 weeks, I have much to be thankful for, much to celebrate, and still a ways to go. [Photos: January 2014; June 2014]

It was beyond my reach, beyond my ability to believe enough that I could do it. I was so afraid of failure I wouldn’t even try. Fear will do that and it never goes away. At every juncture of a new challenge or commitment I’m fighting through fear but with a new perspective. Because it is every fear we look in the face and defy that brings us closer to the achievement of anything we desire in life. It is the small victories that empower us the more. I have a goal-driven tenacity that pushes me to stay true to my commitment to myself.

[So I’ve lost track of time and expect I’ve exceeded the five minutes for this writing.]

But I’m somewhat of an ambassador now and I want everyone to achieve the goals that I have achieved and more. I want a crew in this with me fighting and winning this battle together.

If you’re reading this and you feel like you’re sinking in a quagmire of defeat, fight!
No. 1, pray and trust God like you do for everything else in your life.
No. 2, change your thinking, change your speaking, change your behavior … Change.
No. 3, take the first step, strategize for success, set goals, focus on your goals, make a plan, work your plan.

“Without weight loss goals, and diet and exercise plans to reach them, you are lost with no direction.”~ Felicity Luckey, Great Minds Think Fit

No. 4, if you get knocked down or pinned to the ropes, don’t be defeated, get back up, get back in the fight.
No. 5, give it your all, stretch yourself, try new things, you’ll discover you can do more than you ever imagined.
These are a few starter tips to inspire you – from me, an ambassador … Who knew?!