I’m so glad I decided to take control of my health almost two years ago. Sometimes you need to look back on the journey and see how far you have come. A little inspiration to fire up the motivation! I challenge you to take old pictures and use them as self inspiration! Document your journey. Celebrate your success!
Here are a few words of wisdom I learned during my journey.
1. It’s not a diet... it’s a lifestyle change. If you don’t have that mindset... you will fail.
2. It’s not a sprint...it’s a marathon. Sure, you can lose fast with Keto...but never judge your journey with someone else’s. We are all different.
3. Weight loss is just a side benefit. My mental and physical health gains far outweigh (pun intended) my weight loss.
The change is worth the effort it takes. #WeGotThis
Those of you that follow me on social media know that I have had some big life changes that happened in the last 3 months. Changes that included leaving a career after 18 years and starting a new career, as well as finishing up school and graduating with my Bachelors. I fell into a zone of making excuses in order to find 'comfort' in a period of time that was scary for me. (Yes, even positive and amazing changes can be scary at first!)
In life-- we can get complacent. Complacency can result in bad habits sneaking back in and excuses being made. What did I do? I stopped tracking my food; I stopped cooking at home more than eating out; I stopped working out as much as I been; I let myself have more 'cheat' days. With complacency, I traded good habits, for bad habits. They key word there is "I". I allowed this to happen. So it was up to ME to recognize what was happening, and make some adjustments to get back on track.
All of us have been here. One day you're living your best and healthiest life, then BOOM! You get off track. You're gaining weight back, and not as physically in shape as you were. In the wise words of my BFF Becky, it's what you do when you hit that 'BOOM'. You make a choice. You can continue down the path of allowing bad habits undo all your hard work, or you pick your ass up and readjust your lifestyle again.
Guess which path I'm taking?
My focus is on my health. Your focus may be on your career, or other things in your life. The bottom line is that you have to recognize that YOU are making excuses and that only YOU can make the adjustments needed to get back on track!
Have I failed? Yes I have. It is part of the process. Have I learned from my failures? Yes, and I am stronger because of them.
We have a choice, pick ourselves up and move forward-- or give up. You're worth picking yourself up and get going down the path to success again!
This past week has been amazing! Wonderful family time this past weekend celebrating my cousin Taylor’s wedding up in Blacksburg, VA.
Even before that, I was having an amazing week. I hit another milestone this past week with -120 lbs. lost in the past 18 months!
In addition, my yearly physical was this week and my numbers were AMAZING!
Specifically my CRP, High Sensitivity (the true indicator of future heart disease... based on inflammation). The range is 0-3... 3 being a high risk of heart disease. In 2014 I was at 9.4 😱... last year I was 4 months on Keto and it had dropped to 5.84...better but still 😱. Last week after 14 months Keto (and I do exercise 3-5 times a week) it was 0.58!!!
Y’all, I eliminated my Heart Disease Risk!
My A1C continues to lower, and my cholesterol ratio is awesome!
Anyone that thinks fat is a contributing factor to bad health should do a little more research! Eliminate processed foods, bad carbs, and sugars... add in good healthy fats, protein and plant based sugars and your body will be happy!
Proof is in the numbers!
Thanks everyone for your continued support! I love you all. If you want to know more about Ketoginics way of eating and my exercise regimen, let me know! I’m happy to help provide guidance!
Recently, I have had some friends and family reach out to me about the Ketogenics way of eating.
I am always happy to help anyone interested in learning about Keto and it's healthy benefits. I decided that it would a good time to Blog some of this information to help those interested understand what the Ketogenics lifestyle entails, and why it works.
What is Keto?:
Ketogenics is a high fat/moderate protein/very low-carb (20 net or less carbs a day) way of eating /WOE. What you consume in food contains 75% fat, 20% protein and only 5% carbs.
Here is a list of foods that need to be reduced or in most cases eliminated on a Ketogenic diet:
But don't fret! There are alternatives to almost every one of these items below!!
The Science Behind It:
The Ketogenic diet (often termed Keto) is a very low-carb, high-fat diet.
It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. (Not to be confused with Ketoacidosis... that's the bad type of Ketones).
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.
Best Ketogenics References:
If you are on Facebook-- there is a community called Completely Keto. This is one of the best support/informational group on Keto out on the www. I can add you if you would like-- just let me know.
There are a lot of books out there now that explain Keto-- the one that I used to get started and recommend is: "Keto Clarity" by Jimmy More and Dr. Eric C. Westman, M.D. (available on Amazon.com in Audio, Hardcover, Kindle).
Another great Keto reference to watch is the documentary 'The Magic Pill'. You can view this on Netflix or YouTube. It's an inspiring documentary that reviews the basis for and the benefits of the Ketogenics way of eating.
One of my favorite bloggers / Pod-caster is Jimmy Moore. His site is: http://livinlavidalowcarb.com/
I am no means a Doctor-- but I am a Ketogenics Way of Eating success story. Anyone that knows me well knows that I love to help people. I live to inspire others. I am here to support you. If you have questions or just need a kick in the ass to get going or stay on track-- I am here for you!
Message me if I can help in any way!
One of the things that my BFF Becky suggested for my blog this year was to list out more details of our exercise routines and what keeps us going.
One suggestion was to let you in on what we jam to while we run / circuit train. (Note: if you walk by the workout room in our office building, you already know what we jam to... we play it LOUD)!
I have recently been introduced to Dub Step music (I know, I know... apparently I'm old and live under a rock). Also, I just discovered Skrillex... they really have some great music to run to.
Here is our current running/workout play list:
Skrillex - Dirty Vibe (I could play this one on repeat for the full run-- great tempo)
Skrillex - Ragga Bomb
Skrillex - Breakn' a Sweat
Skrillex - Rock n' Roll
Justin Timberlake - Filthy
Justin Timberlake - Rock Your Body
55 Smash Hits - Running Mixes Power Music Workout: (All Dub-Step and amazing)!
- Harlem Shake
- Blurred Lines
- Sexy and I Know
- Good Feeling
Dillon Francis and DJ Snake - Get Low
DJ Khaled - All I do is Win
Rob Base & DJ EZ Rock - It Takes Two
Post Malone - Rockstar
This is what gets us moving...
What is your play list?? Share with me please!!
Today I hit a milestone in my weight loss journey... I have officially lost 100 lbs!
It took me 13 months... a lot of sweat, and a lot of tears... but I finally did it!
You may ask what now? My journey is NOT over yet. I have more goals and milestones to achieve! But for today, I’m just going to let it sink in how far I have truly come.
With determination, hard work, love, and support...anything is possible!
Thank you all for your love, support, and encouragement! It means everything to me!
One year ago today-- I made the decision that enough was enough. I had to do something to change the way I was feeling. Physically, I was in the worst shape I had ever been. Emotionally, I was pretending that I was happy, but I wasn't. Something had to give. It was either continue on this path of self destruction or change.
I chose change.
One year ago today-- I made the decision to move to a Low Carb/High Fat diet. I also made the decision that I was going to start to move. That's right, just get my ass off the couch and move.
Best decision I have ever made.
Every single day, I wake up and make the decision to eat the right foods for me to lose weight. Every single day, I wake up and decided I going to move. Is it easy? Hell, no! Is it worth it? You bet!
Today, I celebrate that in the past year, I have gained my life back. I am physically in the best shape I have ever been in. Emotionally, I am stronger, and actually happy!
I am here to tell everyone that if you choose change and work at it EVERY SINGLE DAY, you too can be successful in whatever it is you are trying to achieve. Weight loss? New job? Better yourself in your current job? You can do it!! YOU are the one in control of your success. You and only you are accountable for your actions.
One year ago today-- I weighed 93 lbs. more than I do today...I'm so glad I chose change.
So, what will the next 365 days bring for me? Oh, I have a lot of great goals planned for 2018. Stay tuned to my blog as I will be sharing some exciting things coming up for me! New recipes, exercise plans, music to move to.... just to a few ideas I have planned for my blog this year.
I would be remiss if I didn't thank all my friends and family for the support that they are providing me on this journey. Your replies, comments, and support of my blog and my social media posts keep me going. I love you all!
Special thanks to my best friend Becky, and my niece Kasey. You two are the best work out partners that a girl can ask for. I may be Drill Sargent Jenni, but what you don't realize is that I'm yelling out stuff to myself more so than at you. I love you both so much!
I live to inspire. I hope I have inspired some of you!
In my last blog post, I mentioned that I had started to jog/run on the regular as part of my exercise regime.
Me? The woman who always said that I would only run for two reasons.
1. If there was food being served.
2. If someone was chasing me with a gun.
Yep-- that was the old me. The new me is pushing myself at all levels. I have found that jogging/running is a rewarding challenge... one that I have accepted. Now I have goals I am setting to get better at it!
I have participated in four 5K's this year. The last three 5K's were after I had started jogging/running. I have had a goal for each 5K to do it faster each time. Let's review my first 5K vs. this past one.
4/1/2017 - Time Completed: 54:32 that is 16:97 min/mile
11/4/2017 - Time Competed: 42.07 that is 11:57 min/mile
Am I super proud of this accomplishment? You bet I am!
Can I do better? Hell yes! So my next goal is to hit a 11:30 min/mile.... and that goal will soon be SMASHED!
You too can find something you want to accomplish. Set a goal-- and then go out there and SMASH IT! I have faith that you can accomplish whatever you set your mind to. It just takes making a plan, and working on it every day!
It's been a while since I have posted. Time flies... how did it become mid-October? Any-who!
I want to use this blog post to hit on a couple points that I have recently thought about a lot.
For those of you that have been reading my blog since I started it, you know that I have been on a life changing journey since January 2017. My weight loss journey has truly been a life changing process for me. By changing my way of eating and adding in exercise, I have been able to turn my health (and happiness) around.
I am a jovial person. Always have been, will always strive to be. But behind the smile and jokes, I suffer from depression and anxiety. This may be a surprise to some, not to others. I don’t try to hide it, but I don’t talk about it a lot either. Society makes it a taboo subject, when it shouldn’t be. So here I am to say it’s not a taboo subject and it’s something that is treatable and can be maintained. What helps with treating and maintaining?? Diet and exercise! (Drugs too... I’m not ashamed to say I’m happily medicated) 😜 Let’s break the stigma and make it okay to talk about mental health issues!! Mental health is just as important as physical health. They go hand in hand and contribute to each other.
Flash back to December 26, 2016. Let’s look at Jenni. I’m at the heaviest I have ever been (325lbs) and I am starting to feel the effects. I was uncomfortable in my own skin. My lower back issues were the worst they have ever been. My knees were hurting me so bad, I had trouble getting up off the couch. I was just simply unhappy.
Guess who is in charge of their own health and happiness? You! I knew that if I wanted to be a healthier and happier person I had to make a change. So I did.
Forward to today... I am officially down 75 lbs. I continue to enjoy my Keto way of eating. I am working out like never before and pushing myself. Y’all, I started to run/jog three weeks ago!!!! 😳 If you would have told me even six months ago that I would enjoy being a runner I would’ve laughed in your face. Don’t give me wrong it’s sucks every minute that I’m doing it but I feel amazing afterwards!
The points that I wanted to get across in this blog post are:
1. You are in control of your happiness and health. Go make a change, you’re totally worth it!
2. Don’t place limits on yourself. I’ve always said that I could never be a runner... but look at me now!!
It has been a hot minute since I have blogged or posted any recipes!! I feel bad for dropping this blog like a hot potato when life got busy. But here I am... and I would like to give a quick update and some inspiration (hopefully).
Since returning back from Mexico in March, I have been committed to my weight loss journey more than ever.
Adjustments were made-- and I dialed into the Ketoginics diet. This is a bit different than Atkins. Atkins is high fat, high protein, low carb. Keto is high fat, moderate protein, 20 carbs or less. The science behind this way of eating is fascinating....and it works!
I started tracking my food religiously. I am reading labels and making sure that there are no hidden carbs or sugars in any food I'm consuming. It's amazing when you walk away from Sugar and Carbs, how easy it is to stay away from them and enjoy FAT!!😂
I have also started to work out three days a week doing circuit workouts with weights.
As the weeks go by, I'm slowly getting healthier and stronger. Oh, and a bonus effect is major lbs and inches lost! Oh wait, another side effect.... I no longer have constant lower back pain or knee pain.
Success is gained one small step at a time!!