Transcendent Wellness! An Integrative Approach to Health-Mind, Body and Spirit

HABIT

2011-01-30T17:00:00.000-05:00

“The chains of habit are generally too small to be felt until they are too strong to be broken.” ~Samuel Johnson

HABIT
——————
I am your constant companion.

I am your greatest helper or heaviest burden.

I will push you onward or drag you down to failure.

I am completely at your command.

Half the things you do might just as well be turned over to me and I will be able to do them quickly and correctly.

I am easily managed—you must merely be firm with me. Show me exactly how you want something done and after a few lessons I will do it automatically.

I am the servant of all great people and, alas, of all failures, as well.

Those who are great, I have made great.

Those who are failures, I have made failures.

I am not a machine, though I work with all the precision of a machine plus the intelligence of a person.

You may run me for profit or run me for ruin—it makes no difference to me.

Take me, train me, be firm with me, and I will place the world at your feet.

Be easy with me and I will destroy you.

Who am I?

I am HABIT!

~Author Unknown

You may have seen this before-but the message is oh so important!! Are your habits HELPING you or HURTING you? Whether your goals are six pack abs, to be a better parent, or even to excel in the workplace, your habits are a big indicator of how much success you will enjoy.

Something to think about…

Warmly,

Tawana

Snack Attack!

2011-01-20T08:12:00.000-05:00

One of the keys to maintaining or losing weight is to make healthy snacking choices. For lots of great tips, check out my latest Ezine Transcendent Wellness Weekly

Warmly,

Tawana

What's The Rush?

2011-01-11T12:20:00.000-05:00

It's just about mid January and everyone is pressing full steam ahead in pursuing their 2011 goals. Luckily, all of your great goals for the year don't need to be accomplished in January! Focus, determination and persistence will certainly keep you moving forward on the path to success, but remember to take moments now and then to recharge your batteries.

Wellness is about balance, and hard work requires equally hard rest. Burning the candle at both ends will eventually burn you out. So, every now and then, relax, chill out, smell the roses and decompress.

Warmly,

Tawana

Doreen's "Get RADICAL" Blog: Get Back on the Horse

2011-01-09T18:19:00.000-05:00

I luv, luv, luv this blog entry! If you need a dose of inspiration and encouragement, check this out!

Warmly,

Tawana

Doreen's "Get RADICAL" Blog: Get Back on the Horse: "The New Year has a habit of getting us to begin doing some things that we have let fall by the wayside. Since January 1, maybe you've ..."

New Year, New You!

2011-01-01T15:41:00.000-05:00

Are You Ready for Change?

A new year always puts us in the mindset of new beginnings and fresh starts. If you are looking to change aspects of your life, know that big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan.

Whatever your resolutions/intentions/goals may be in 2011, I can assure you that the one key thing that is standing between you and accomplishing them is your behavior. What habits or actions are standing in the way of you achieving your goal? Similarly, what habits or actions do you need to START doing that will allow you to ultimately succeed? Decide today to make small changes in your routine that will orient you away from sabotage and toward success.

Warmly,

Tawana

New Blog-Transcendent Wellness!

2010-12-24T18:48:00.000-05:00

I hope you are having a wonderful Holiday Season! I'm very excited to share something new and good that is happening in my life.

Over the past year, I have been training in a new career path, Health and Wellness Coaching, and have been studying at the Institute for Integrative Nutrition. I am now officially working with clients to help them create a healthier and happier life, reduce stress, have more energy, eliminate cravings and reach their health and wellness goals.

I have always had an interest in health, nutrition, and fitness, and enjoy sharing this knowledge with my friends, colleagues and family. I wanted to increase these skills and learn, in a formal training program, how to live a better life through eating well and taking care of myself. And I have received very detailed and careful instruction on how to counsel others. I am supporting clients to make step-by-step and easily integrated food and lifestyle choices.

I am excited to share strategies with you that I've learned from some of the world's foremost experts in nutrition and wellness. Be sure to grab my newsletter, Transcendent Wellness Weekly, which gives you access to great insider health tips, nutrition and exercise information, recipes and free resources designed to help you feel great on the inside and look fantastic on the outside.

Grab your free subscription today!

Happy Holidays!

The Secret to Success? The answer is below.....

2010-08-04T18:01:00.000-04:00

Danielle Laporte has got it right. Below is an entry by Danielle that cuts out all the chatter and endless "blahblahblah" around what makes people successful. No matter what you are attempting-try following the one rule below.

Until Next Time-Tawana

In one form or another, I've been asked this question a few hundred times:

What's the secret to success?

Variations:
What's the single most important thing you've learned on your journey?
What's your key piece of advice for meaningful livelihood?
What's the greatest cause of failure? How do we overcome fear?
What's your pearl of wisdom for getting unstuck?

The secret to success:

DO WHAT YOU SAY YOU'RE GOING TO DO

No need to read any further really.

If we all just did what we said we're going to do, we'd experience an evolutionary leap in consciousness more brilliant than solar power and the invention of the wheel. But in case we slip, here's a bit of bolstering...

Do what you say you're going to do.

NO: rounding up what you say, no blowing it off, assuming that they'll forget what you said, hoping that they didn't really hear you, or believing that it's kosher to let it slide. Letting it slide is a slippery slope that leads to sleepless nights and eroded integrity which all adds up to a whole lot of yuck.

Aim for impeccable. There's a great scene in Jerry McGuire, where one of the Zig Ziglar-like "mentor guys" in a polyester suit says in his heavy southern accent, "If I don't return yer call in 24 hours, well, you can rest assured that I am dead." I want that guy on my team.

Mean it. You can ask my home girl, Steph, to go mountain climbing, hook you up with the Mayor, and meet you back for a cold beer all in the same day, and what you'll hear is, "DONE!" She says "DONE!" a lot. At first I didn't know if it was like, a tic, or a truth. But guess what, she gets a lot done -- everything that she says she will.

"Call you tomorrow" ... "I'll send you the link" ... "I'll do my best." If you don't mean it with heart and precision, then just don't say it. Pause. Say thank you. Express an intention. Say nothing. Habitual convo-filler is bad for the environment. I can't scientifically prove it, but empty promises suck wind.

Of course you can't always do what you said you would. Minds change and some prerogatives need their exercise. Batteries die, tragedies happen, the best intentions can get rained out. When you can't or choose not to honour your word, then say so.

Tell the truth, tell it fast, deliver it with sincerity and care.

Words are arrows.
Aim.
You can't always hit the impeccability bull's eye, but even if you're off a smidge, your words will land on integrity.

HABIT

2010-08-03T07:59:00.000-04:00

Greetings All-after an extended absence I am back on the blog beat. I read the following entry about HABITS and was inspired to share. “The chains of habit are generally too small to be felt until they are too strong to be broken.” ~Samuel Johnson

HABIT
——————
I am your constant companion.

I am your greatest helper or heaviest burden.

I will push you onward or drag you down to failure.

I am completely at your command.

Half the things you do might just as well be turned over to me and I will be able to do them quickly and correctly.

I am easily managed—you must merely be firm with me. Show me exactly how you want something done and after a few lessons I will do it automatically.

I am the servant of all great people and, alas, of all failures, as well.

Those who are great, I have made great.

Those who are failures, I have made failures.

I am not a machine, though I work with all the precision of a machine plus the intelligence of a person.

You may run me for profit or run me for ruin—it makes no difference to me.

Take me, train me, be firm with me, and I will place the world at your feet.

Be easy with me and I will destroy you.

Who am I?

I am HABIT!

~Author Unknown

So are your habits HELPING you or HURTING you? Whether your goals are six pack abs, to be a better parent, or even to excel in the workplace, your habits are a big indicator of how much success you will enjoy.

Something to think about…

Until Next Time-Tawana

A Ride in the Park

2009-09-06T19:24:00.016-04:00

Today, I didn't feel much like doing cardio inside, so instead I took a bike ride through a nearby park. As I rode along, I saw all different types of humanity, and it struck me how fortunate most of us really are. Whether we are struggling to lose 5, 10, or 50 pounds-we have the ability to get up each day and work at our goal-confidant that if we keep on task, we can make changes for the better. We have the ability to make improvements to our self image.

For so many people-there is little they can do to change their circumstance. No amount of diet or exercise will improve their health or change their outward appearance. I passed people that had lost limbs, that were maimed/disfigured,that were sickly, etc., etc.

This was a reminder to me that--over and above weight loss-- no matter what challenge we are going through in our lives, if we have the ability to change our circumstances-we are extremely blessed. Yes, it may be hard, tiring, uncomfortable, irritating (insert whatever adjective you want to use to describe your battle) but each morning that we are fortunate enough to wake up and get moving-we have the ability to move closer to our goals.
I'm pretty thankful that I have the power to change my circumstances-and I'm grateful for that. And if you think about your own circumstances for a moment, I bet you should be too.

Until Next Time-Tawana

It's Showtime!

2009-08-29T09:00:00.016-04:00

It's that time of year here in Chicago-SHOW TIME! I can always tell when there are Fitness/Figure/Bodybuilding shows coming up because all of a sudden at my gym-you see THEM.... :) When these women walk by, almost everyone in the gym does a double take-WOW..... Its funny how they just seem to appear out of nowhere, but there they are-sculpted, lean, and working out so hard that they are damn near giving birth on the gym floor! These ladies are always an inspiration to me because I appreciate the hard work, dedication and discipline it takes to manipulate your body to the point of where it is "stage worthy". Kudos to the ladies working hard at X-Sport Fitness and to all of you out there that are putting in work everday! Most of us are not training for a competition, but we are still making the effort each day to achieve our fitness goals, gettin' our workouts in, and doin our thang! :) Everyone be encouraged and hang in there!

Until Next Time-Tawana

The Death of Common Sense?

2009-08-18T17:27:00.017-04:00

WOW-I can't believe I've been away from blogging since July 1st! It has been SUCH a busy summer. Lots going on! I was last seen in New Orleans nibbling on coffee and beignets!(In moderation of course!! LOL)

I've been threatening to return to blogging for the last few weeks and an article I read in Time Magazine last week has lit a fire under me. Titled "Why Exercise Won't Make You Thin" I am simply amazed that a reputable magazine such as Time would print an article so full of inaccuracies. There are way too many to list here, but these are the top 3 that really grab me:

1) John Cloud, the writer, says that he gets hungry after exercise, so he often eats more on the days he works out than on the days he doesn’t. He then comes to the brilliant conclusion that exercise won’t make you thin and might actually prevent you from losing weight.

Give me a break. You mean that you won't lose weight if you choose to put the calories you just burned right back in by stuffing your pie hole with an IHOP Lumberjack Breakfast? Say it ain't so! No-you won't lose weight if you choose to exercise and not exhibit some dietary restraint by eating clean foods in reasonable portions. Muffins, donuts, fast food, and drinks are probably not the smartest choices.

2) The writer states that fat can be turned into muscle. This is flatly untrue as fat and muscle are two totally different things. One doesn't turn into another-you can lose fat and gain muscle. A supposed "fitness journalist" writing for Time Magazine doesn't know this basic concept???

3)The writer proposes: Could pushing people to exercise more actually be contributing to our obesity problem?

Where did they find this guy?!?! Over and above weight loss, exercise has been PROVEN to help PREVENT many diseases, including coronary artery disease, osteoporosis, cancer and others. (Not to mention, people who exercise regularly live longer).

I could go on but I won't. I implore people to use a little common sense. Don't be hoodwinked by someone in the media spouting half truths and bogus facts. I love the quote "Make time for exercise now or make time for illness later. Certainly the beautiful Monica Brant (pictured here) did not get her physique by NOT exercising. Get up off that couch and get moving.

Until next time-Tawana

Greasy in the Big Easy.....

2009-07-01T01:32:00.012-04:00

I've spent the last week in New Orleans-specifically in the French Quarter. For those of you that have any familiarity with New Orleans, you know that it is known for good eatin'! (And a whole lotta drinkin' if Bourbon street is any indication).

On my first morning there, I set off in search of a nice healthy breakfast-oatmeal and maybe an egg-white omlette (cooked with spray not oil of course). NEEDLESS TO SAY the natives here looked at me like I had sprouted an extra head. LOL I'm SURE that there are places to eat healthily in New Orleans, however, I did not happen to come upon one.

In an effort to "live a little", I decided to loosen the dietary restictions and partake in some of the local fare (when in Rome, right?). Well, my first stop was at Cafe Du Monde, a famous spot that strictly sells beignets and coffee. Beignets are basically French donuts, served warm and covered in powdered sugar. O-M-G!! Talk about GOOD! Absolutely YUMMY! The rest of the day consisted of various other New Orleans staples in all their wonderful fatty goodness.

As much as I enjoyed the food, I began to notice that I could not find one native person that looked to be reasonably fit. NOT ONE. This was a great reminder that although it is nice to treat ourselves on occasion, no good can come from constantly eating fried/buttery/sugary/salty foods. Consuming alcohol-especially those sugary cocktails/mixed drinks (Hurricane anyone?)--will do us no favors as well. The picture I've added of the lovely Alicia Marie Harris is a nice reminder to me of the type of body I would like have. So, tomorrow instead of my fabulous beignets (and I assure you they are FABULOUS) I will find a healthy breakfast. A diversion is fine for a moment, but always make sure that it is the exception-not the rule.

Until Next Time-Tawana

Wishing You a Peaceful Journey

2009-06-26T08:26:00.001-04:00

Rest in peace Michael. The genius of your music will live forever.

Tawana

Firing on All Cylinders

2009-06-21T18:21:00.005-04:00

Today was one of those rare days....a day when everything simply fell into place beautifully. I managed to accomplish everything on my "To Do" list, spent time with family, completed TWO workouts (woo-hoo!) and ate cleanly all day. Ahhhhhh, all is right with the world at the moment! :)

I had a great leg workout today! I did the following exercises (high reps/4 sets):

Alternating Leg Extensions, Leg Extensions, Heavy Leg Curls, Walking Pump Lunges, Pop Squats, Straight Leg Dead Lifts, Seated Leg Press, Standing Dips, Quad Jumps, Walking DB Lunges, Squats.

Later on in the day I had the opportunity to take a long run. Today was a GOOD Day! Life so often throws obstacles in our path which can easily get us off track. It can be a struggle to accomplish everything that you need to in a 24 hour period. But every now and then we are blessed with a day where the universe aligns in our favor and we are firing on all cylinders. Today was one of those days for me. Here's hoping that each of you have experienced the same today!
Until Next Time-Tawana

Pursuing Your Dream?

2009-06-14T12:26:00.023-04:00

Can you believe it is JUNE already!? Half of 2009 is gone! How is everyone coming along on those lofty New Years reolutions? Remember the goals that you set forth in January for all the great things you were going to tackle this year?

Food for thought this week..."Name It and Claim It", "Blab It and Grab It", "Spit It and Get It". If you haven't heard of any of these catchy phrases then simply substitute some version of needing the "Power of Positive Thinking/Positive Energy/Positive Aura/Attraction etc., etc instead. My guess is whether you have been in church, on the job, out with friends, in the gym, watching tv or reading a self help/motivational book-there has been some sort of reference the power of positive thinking in reaching a goal. I completely agree that a positive, "can do" attitude is necessary when we strategize in pursuing a dream.

Equally important, however, is one key word from that last sentence--"strategize". Simply having a positive attitude or passion is not enough-we must have a well thought out strategy with set benchmarks of success that will help us move from just dreaming/thinking about something to actively pursuing it as a goal. A self help guru that I read this week stated "There is nothing wrong with having a passion(dream)you want to pursue. But the difference between a dream and a goal is a timeline. All the positive thinking in the world is not enough".

There are a few goals rattling around in my head that, depending on when you ask me, I am "working on". But am I really? Uh, not so much. If I were truly working towards them, I would have a plan of action (I don't), an estimate of how long reaching the goal will take me (nope!), and a strategy broken down into incremental steps/benchmarks by which I could measure if I am making progress towards my goal (gotta say no there as well!) :)

I've decided to take ONE dream/goal/resolution of mine and actively pursue it this summer. (And this may be a surprise but it has nothing to do with competitions, fitness or weight loss.)

If you have not made much progress on whatever personal goals you had for the year, GET MOVIN! December 31st will be here before you know it! :)

Until Next Time-Tawana

Nice.........

2009-06-03T21:06:00.012-04:00

I came across this picture today which caused me to put down the crackers I had been nibbling on. This is a pic of Mel B (formerly of Spice Girl fame and more recently Eddie Murphy's Baby Mama). I am not a fan of MelB in particular, but I've gotta give credit where it is due--the girl has a killer set of abs. It's pretty clear that she has worked hard to get/keep her body in shape, and I for one have to give her some props! I know what it takes to look tight and toned and as most of you will agree-it ain't no cakewalk! :)

Had a great shoulder workout today! If you are feeling frisky, give it a try........

I started with 30 min of cardio

5 minute walk, 4.0, 0% incline.
I jogged the next 10 minutes @ 6.5+, 4% incline. At minute 10, I stopped & did 10 burpees, then got back on to finish jog.
At minute 15, I walked 10 minutes @ 4.0-5.0, 8% incline. I stopped @ minute 20 & did 10 burpees then got back on to finish walk.
At minute 25, I walked 5 minutes @ 4.0-4.5 speed, 12% incline.

Shoulder Workout-(Each group in sets of four)
30 Running DB Press
30 Running Knee Crunches
6 Pop Push-ups

20 Alternating Arnold Presses
10 Reverse Up & Backs
20 Crunches

10 Walkouts
10 Single DB Laterals
10 Full Range Sit-ups

10 Single DB Candle Sticks
20 Up & Overs
10 Full Circle Raises

Needless to say, I had to DRAG myself out of the gym!!

In closing--I love this quote:

It isn't hard to be good from time to time. What is tough, is being good every day.
-- Willie Mays

Until Next Time-Tawana

BACK ON THE BLOCK!

2009-05-27T22:01:00.006-04:00

HI ALL!!

Sorry I have been M-I-A for a while, but I am back! After the death of a close family member, I felt the need to take a little break. I have been mentally preparing myself to amp my workouts back up and return to my clean eating (oh boy!). I have a KILLER workout planned for tomorrow morning. CAN'T WAIT! :) I will share all the details later this week. I've missed everyone and I'm glad to be back.

Until Next Time-Tawana

A Little Perspective...

2009-04-26T21:05:00.008-04:00
A friend sent me this today to enlighten my perspective...I hope by passing this along, maybe I can help enlighten someone else's as well. :) Enjoy!

I Believe...That no matter how good a friend is, he or she is going to hurt you every once in a while; you must forgive them for that.

I Believe...
That true friendship continues to grow, even over
the longest distance. Same goes for true love.

I Believe...That you can do something in an instant
That will give you heartache for life.

I Believe...
That it's taking me a long time
To become the person I want to be.

I Believe...
That you should always leave loved ones with
Loving words. It may be the last time you see them.

I Believe...
That you can keep going long after you think you can't.

I Believe...
That we are responsible for what
We do, no matter how we feel.

I Believe...
That either you control your attitude or it controls you.

I Believe...
That heroes are the people who do what has to be done
When it needs to be done, regardless of the consequences.

I Believe...
That money is a lousy way of keeping score.

I Believe...That my best friend and I can do anything or nothing and have the best time.

I Believe...
That sometimes the people you expect to kick you
When you're down, will be the ones to help you get back up.

I Believe...
That maturity has more to do with what types of experiences you've had and what you've learned from them and less to do with how many birthdays you've celebrated.

I Believe...
That it isn't always enough, to be forgiven by others...
Sometimes, you have to learn to forgive yourself.

I Believe...
That our background and circumstances may have influenced who we are,
But, we are responsible for who we become.

I Believe...
That you shouldn't be so eager to find
Out a secret. It could change your life forever.

I Believe...
Two people can look at the exact same
Thing and see something totally different.

I Believe...
That your life can be changed in a matter of
Minutes by people who don't even know you.

I Believe...
That even when you think you have no more to give, when a friend cries out to you -- you will find the strength to help.

I Believe...
That credentials on a wall do not make you a decent human being.

I Believe...
That sometimes the people you care about most in life are taken from you too soon.

'The happiest of people don't necessarily have the best of everything.
They just make the most of everything.'

Until Next Time-Tawana

NEVER LET THE HATERS WIN!

2009-04-22T08:19:00.030-04:00

HOLD IT!!! YES-you have reached the fitchick blog! lol (Probably not a picture you were expecting, right?) :)

Unless you have just returned from a yearly sabbatical in Tibet, you have by now heard the story of Susan Boyle-the overweight, plain, very ordinary looking woman who wowed Britain and ultimately the world with her voice. Her story has truly moved me.

A few weeks ago, I was half listening to CNN when Susan's story broke. I looked up from what I was doing, saw Susan on the screen and IMMEDIATELY made assumptions "They are going to tear her apart...this will be a train wreck....WHY do they bring people on these reality shows just to humilate them....SEE, this is exactly why I don't watch reality TV...." and on and on. The judges sat stone faced and there were twitters and snickering throughout the audience. Everyone, including me, had counted Susan out simply because of the way she looked. Then, Susan opened her mouth and began to sing......

The voice that came out of that ordinary frame was extraordinary. Susan immediately shut those snickering audience members the hell up and transfixed the judges. The vibe from the audience turned from nasty laughter and expectations of failure to stunned silence, then to thunderous applause. In thinking about Susan's story, I have reminded myself of a few things:

**Don't EVER let people count you out or keep you from striving for your dreams**
At 47, Susan had been told by more people than she could count that she would never be successful in her pursuit.

**Properly Prepare Yourself**Susan didn't just walk on that stage after years of simply dreaming about singing, she worked diligently for YEARS to craft the voice that she has today. She was no overnight success. She put in the time, discipline, money and WORK that it takes to hone her skills. Success does NOT come overnight.

**Have a Cheerleader to Encourage You Along the Way**Susan's mom was her tireless supporter and before she died, encouraged Susan to go on the show.

**Have Confidence in Yourself and Bring Your A-GAME**Susan walked out into just about as unwelcoming a venue as I could possibly imagine. She exposed herself to everyone and was willing to be laughed at to show the world what she could do. Susan belted out that song like she owned it. That comes from the confidence of knowing that you have worked, practiced, and prepared to the best of your ability.

and lastly

** NEVER LET THE HATERS WIN**

Who is HATING on YOU? When you tell them you want to go back to school and get your degree? Or when you share that you want that executive position that just opened up at work? What about running your first marathon? Starting your own business? Losing 20 pounds? Or what about walking home next year, trophy in hand, after placing at The Arnold?

Whatever your goals are--do you hear snickers from friends or family? If so, take a bit of encouragement from Susan's story--go do what you need to do--and shut those haters up! ;)

Until Next Time-Tawana

Every Journey Starts With the First Step....

2009-04-21T08:42:00.019-04:00

This picture illustrates a message that I repeat over and over in my travels and one that I truly believe- "Every journey starts with the first step". We so often see the end result of a person's hard work and dedication but we often have no frame of reference of where that person started, and the amount of time, effort, and dedication it took to get where they are today.

I began thinking about a figure competition I recently attended. The 10 girls that were onstage were all lovely and had bodies that most women would kill for. However, there were a few that were not QUITE as sculpted and tight as the others--but they were up there, giving it all they had. I began to wonder about what journey brought each woman to the stage at that moment in time. What was each individual woman's story? One could have been 40 pounds overweight a year ago and busted her butt to make it onstage. No, she wasn't quite sculpted enough to place or win, but she may have triumphed over adversities that we audience members would never know of, transformed her body into a fit/healthy machine, and reached a personal goal--which is something much more important than a judges critique.

Most importantly of all--they had the courage to take that first step. I'm sure there were missteps,setbacks and obstacles along the way but they kept at it. By the time they walked onstage, they were already winners in my book!

Until Next Time-Tawana

Get Your Head Outta Your......!!

2009-04-14T18:01:00.007-04:00

We alllllll know this individual. Typically, he/she can be found on our jobs--planted for the sole purpose of annoying us on a daily basis. Their compensation plan probably depends upon it. Sometimes we find this individual in our family-but we have to love family---right? :)

But what happens when this annoying individual just happens to be us?? From time to time, I think we all have various issues in our lives where we stick our heads in the sand--or more to the point with this entry--up our nether regions. :)

I received clarity on a few issues I have been grappling with internally and finally had to say to myself "would you quit moaning and complaining about how HARD this is, get your head outta your azz and just DO THE WORK?!?" LOL I am wondering how many friends and family members have been secretly saying "If she comes to me ONE MORE TIME with the same excuses/complaints, I am gonna SCREAM!!! :)

If there is some aspect of life that I am unsatisfied with, I know that I am responsible for doing the WORK it takes to change my results. I can't wait on my significant other, my friends, pastor, professors, boss or trainer to do the hard work of change--it is a journey that I must walk alone. Our friends, family and colleagues can be there for support and to root us on, but we have got to dig in our heels, roll up our sleeves and fight for what we say we want.

How about you? Is there something you have been whining/complaining about for days, weeks, months or years (Yikes)! Do you sound like a broken record? If so, there's only one thing to do....! :)

Until Next Time-Tawana

Spring Back Into Action!

2009-04-11T19:33:00.011-04:00

Spring has finally sprung here in Chi-Town! After a long winter, I love the sun, blue skies, budding flowers and trees, but along with that comes the pollen and a host of other particles floating through the air that I am allergic to. This time of year typically wears me out. AH-CHOO! has been the main sound imminating from me over the past several days. Of course, the stuffy head and lethargy is there too. I have been DRAGGING myself to the gym and sleepwalking my way through my workouts-it has not been pretty!

Today, however, I feel a little bit of the ole pep BACK in my step. I think I'm BACK to normal! As Isaac Hinds so eloquently put it on his Hardbody blog: It’s time to get back at it people. If you haven’t stopped, great. If you’ve been slacking then today is the day to get back at it. You wanna look and feel good then you’ve gotta hit the gym and watch the diet. Do it today! Wise, wise words my friends!

Another bit of news that has served as motivation for me this week is that two readers of my blog have started to exercise. DON'T WORRY LADIES I'm not naming names! :) But I think it is GREAT that you both are taking steps to improve your health and fitness levels. Be encouraged and keep at it--you may not like the exercise itself, but if you keep at it, remain true to your programs and do the work, the results will come! The results you WILL like!

“Success is the sum of small efforts, repeated day in and day out.”
-Author Robert Collier

Until Next Time-Tawana

A Little Saturday Inspiration!

2009-04-04T12:08:00.010-04:00

Hi All-

I came across this pic in my internet travels and it spoke to me. With so many fitness images that are thrown at us daily, the gal in this pic seems to have it all together--meaning she looks fit and healthy. We all have our opinions of what is attractive and what is over the top-but what I like about this image is that the woman is lean without being one of those skinny muscle-less stick figures we see in Hollywood or in magazines. She is certainly sculpted-but she doesn't have TOO much muscle or look manly, as many female bodybuilders do (in my humble opinion). She doesn't look gaunt or "overdieted" as some figure competitors can look. She looks healthy-like someone who puts her time in the gym and watches what she eats-but isn't afraid to enjoy a hamburger and a cosmopolitan on occasion. :) She looks like she has balance.

And on that note-I'm off to the gym! Everyone have a great weekend!

Until next time-Tawana

Get Bold...Get Courageous...Get Radical!

2009-03-31T13:41:00.017-04:00

On Saturday, I had the opportunity to attend a dynamic and powerful conference entitled the "Get Radical Conference". The purpose of the conference was to provide a forum where women could gain insight/answers to the challenges that we face-from the financial, career, health, and wellness perspectives.

The conference was inspirational to me on two fronts. First-from the array of speakers. Among others, Barbara Stanney, author of Secrets of Six-Figure Women: Surprising Strategies to Up Your Earnings shared concrete steps to motivate the attendees to become financially empowered. Jillian Michaels, well, she was Jillian Michaels in all her fabulousness! I had the opportunity to share a private lunch with Jillian (Woo-hoo!) in addition to hearing her speak at the event. And yes, she is as REAL in person as she is on TV! LOL

Even more than the speakers however, I was inspired by Doreen Rainey, the conference chair. Doreen set a personal goal last year to create an event where women could come together and gain answers to the challenges we face today. That in of itself is a HUGE goal! To create an event that you think other people would be not only be interested in attending but also would actually pay to come see is a big challenge. And Doreen didn't just set her sights on obtaining local dignitaries or community personalities to speak at her event-she went BIG. Instead of taking the attitude of "I could never get someone like Jillian Michaels to speak at my event" Doreen's attitude was "I want Jillian Michaels-what do I need to do to get her?" and "My event is going to be a spectacular event, why wouldn't Jillian want to be a part of it??"! I love that confidence! Doreen didn't just talk about doing something, she went forward and DID want she wanted to do. To me, that is the essence of being bold, being courageous and being radical!

One of the topics Jillian spoke of during the conference was setting goals and either accomplishing them or failing at it. There are goals in our lives that should be BIG. Goals that require us to stretch, learn, and grow. What are your goals for this year? If you are sailing right through everything you attempt to do, I submit to you that your goals are not BIG enough! When you "fail" at something, it allows you the opportunity to learn from mistakes, increase/improve skillsets, and to strategize about how your next attempt will be bigger and better- incorporating the lessons you learned.

The conference has reminded me to really give thought to things I want to accomplish this year. Am I not going after certain goals because of fear of failure? If so, that is completely the wrong attitude. As I will do this year---step out there, do something you have always wanted to do, be prepared, try your best and let the chips fall where they may. Who knows....it may just be your breakthrough...... :)

Until Next Time-Tawana

Blech!

2009-03-29T17:49:00.005-04:00

Been traveling alot lately! I've dodged this bullet for a while now but finally some sort of bug has invaded my immune system. YUCK-I HATE being sick! :(

I had a FABULOUS Saturday and can't wait to tell eveyone about it. Stay tuned for details in my next entry!

I will leave you with this: For anyone struggling with "eating right" and questioning what foods you should/should not eat-here is something simple to remember: If it didn't come from the ground or didn't have a mother-DON'T EAT IT. Period.

Simple enuff?

Until Next Time-Tawana

Think Globally, Act Locally.....

2009-03-25T12:20:00.005-04:00

Hi All,

This message is a bit different than what you would usually find on my blog, but it is still in the vein of health and wellness. Today, however, I am talking about the health of our Earth. On Saturday, March 28, 2009, at 8:30 pm, I am taking part in Earth Hour - a global event in which millions of people will turn out their lights to make a statement of concern about our planet and climate change.

Sponsored by World Wildlife Fund, Earth Hour got started two years ago and is now the largest event of its kind in the world. Last year, more than 50 million participated and the lights went out at the Empire State Building, the Golden Gate Bridge, the Sydney Opera House and the Coliseum in Rome, to name a few. Even Google's homepage went black for the day. In Israel , Shimon Peres personally turned off lights in Tel Aviv.

This year, Earth Hour will be even bigger - 250 cities in 74 countries. In the U.S. , Atlanta , Chicago , Las Vegas , Los Angeles , Miami and Nashville have agreed to take part, with more signing up every day. Around the world, Moscow , Hong Kong, Mumbai, Shanghai and Mexico City will turn out their lights. But anyone can participate, it's easy and free, so I hope you will join us. To sign up, visit www.EarthHourUS.org where you'll learn more.

Mother Earth is the only one we've got! Let's take care of her.

Until next time-Tawana

Gettin' Down with Puffy

2009-03-17T20:51:00.006-04:00

Unfortunately no, I don't mean the music mogul Puff Daddy/Diddy/Sean/Sean Jean/ Sean Combs or whatever latest iteration of the name he is using these days! LOL In my internet travels, I came across this image which struck me as extremely funny and right on point with the way I feel at the moment! I had the proverbial "cheat meal" earlier today. I am feeling no guilt about it, it was good/yummy/fabulous, etc., etc, and now I feel like our good friend the puffer fish, kinda floating-bloated-through the rest of the day. Looks like I will be spending a bit more time with my friend the treadmill tomorrow! :)

Until Next Time-Tawana

The Passion of Purpose

2009-03-12T20:35:00.012-04:00

Wow! I wanted to take a moment and send a warm and fuzzy shout out and congratulations to my trainer Jen Hendershott. Not only did Jen win the Ms. Olympia title last year, but she just came back from The Arnold Sports Classic where she won the title of Ms. Fitness International. I am very fortunate to be able to train with one of the best in the business. I liken it to someone that enjoys golf having the ability to train with Tiger Woods, or someone who happens to like tennis having the ability to work with Serena or Venus---opportunities to work with professionals that are the best in the world just don't come along everyday.

I am always inspired by people that are at the top of their game. People that not only talk the talk but walk the walk as well. We see these folks in many areas of our lives-on the job, in government, at school, at church, in the gym, on radio or tv--the list could go on and on. They seem to live and breathe whatever their passion is. They are not just living life they are thriving. It is my hope that each one of you are pursuing what makes you happy, enjoying life and excelling at whatever purpose you have chosen to pursue.

Until next time-Tawana

Unless You're at a Carnival........

2009-02-10T17:57:00.015-05:00

Anybody who knows me KNOWS I am a Janet FAN! Any negative comments about Janet will earn you the EVIL EYE! LOL

Like her or not, one thing that most people DO know about Janet is that her weight has fluctuated throughout the years-one year she has the slammin' abs, the next year-well...not so much. If you don't know much about Janet then take your pick of other famous women-Oprah and Jessica Simpson come to mind--whose weight gains/losses are there for the world to see and pick apart.

Many people, especially women, tend to get stuck on a weight merry-go-round. We will go on crash diets and workout like crazy for that one event (wedding, reunion, vacation,etc.)--look GREAT for a moment in time--and then the weight piles back on when we go back to our "normal" routine.

I have been as guilty of this as anybody else. But the one thing I FINALLY have learned is that whatever eating/workout program a person chooses to go on--it must be SUSTAINABLE. NO-the Rice Diet, the Grapefruit Diet, the No Carb Diet, the No Protein Diet, the Eat Only Before 8pm Diet (not to be confused with the Eat Only AFTER 8pm Diet), nor the Eat Only Foods that Taste Like Cardboard Diets are sustainable!!!! And unless you are a world class athlete or professional fitness model, working out 4 hours a day probably isn't sustainable either.

Friends, hear my PLEA!! (I am officially climbing up on my soap box here), STOP trying to lose 20 pounds in one week because a contestant on The Biggest Loser did- STOP believing that if you workout "just 5 minutes a day" on the New and Improved Ab Roller (as seen on TV!), you can have the abs of a fitness model-STOP going on crazy/intense regimens for a period of time, to look good for one event, only to regain all of the weight you lost and more when you start eating real food again.

Make sure that whatever eating plan you're on, it is one that is healthy and gives your body the nutrients it needs. Your workout plan should be one that can fit into your life without taking it over.

Everyone raise a rice cake in the air and repeat after me "Unless I'm at a Carnival, I will not get on the merry-go-round!!!" :)

Until Next Time....Tawana