Journal Entry – April 21 through 27

April 21 thru 27– Days 106 thru 114

Missing in Action

Hey gang!  I know you are used to hearing from me quite regularly, but I had a super busy long weekend that started on Thursday.   I was out of town so I didn’t get to record my results and measurements on my weekly schedule.  I normally wouldn’t worry too much about this, but I was at a hotel where all I had access to was prepared food.  I was able to stick with my Shakeology in the morning (thank God), but the rest was a toss-up!  I did ok, but it was not the end to my Gamma program that I wanted, so I tacked on another week and will record on May 3rd come hell or high water.

How Are the Workouts Going Anyway?

You know that moment when you’re doing something and you’re like…when did I become this person? Well, that happened to me on Thursday morning when I was up at 5:29AM to workout.


Now, if you know me, you know that these AM hours are something I just normally don’t do. My motivation?  To get my workout done before I left for the weekend.  Holy cow!  I’m dedicated and focused.  I feel stronger and now I’m doing some crazy $#!% to get these workouts done.


A Little Help

I am going change my workout.  If any of you know any of these workouts, please help me decide what do next.  Below are the choices.

Turbo Jam OR 21 Day Fix

Turbo Jam OR 21 Day Fix


Real Simple Salmon Recipe

It really doesn’t get more simple than this.  I love recipes like this!  Click the picture and check it out.

Garlic Broiled Salmon - Real Simple

Garlic Broiled Salmon – Real Simple


Enjoy everyone and I hope you are staying warm and dry on this cold a damp New York day.






My Music – Pia Mia

I caught on to Pia Mia after watching the movie Divergent a few weeks ago and I really liked the soundtrack.  More specifically I really liked her track called Fight for You.  I found another song of hers called Red Love (below).  Check out some of her other music.  She’s only 17 years old but has a lot to say!

Page 45 – Victoria Osteen

For this daily dose of Page 45 I  chose Love Your Life – Living Happy, Healthy & Whole  by Victoria Osteen.  This is not the typical book one would choose for this but Page 45 does not discriminate!  This was pretty interesting.

It reads….

“Gaining confidence is a process.”

This is so true.  Isn’t all things related to your love life about confidence.  Confidence to speak up, to approach, to leave and to love.  One my favorite surprises today this line and very true about my own personal love life, but thing are changing people.  :):)

Journal Entry – April 19 and 20

April 19 & 20– Days 104 & 105

Gamma Week Three Weigh IN

This is my second to last week.  Gamma will be over in a week!?  Holy cow!  Anywoo!  Here are my weigh in results for this week.

Weight: no change

Chest: 1/4 inch loss

Waist: 1/4 inch loss (slightly more)

Arm:  1/4 inch loss (L) 1/4 inch loss (R) – they are not the same size lol

Thigh:  no change (??)

I’m really happy to be losing inches because that means I’ll be able to fit into my clothes better.  Some of them look baggy now.  This is great, but also a point of stress when I’m rushing to get dressed, but I’ll take it!  haha


5 Ingredient Meals?  Yes Please!

I love making things quick that don’t require too much preparation or time.  There are times when I want to got into a meditative state and do a recipe that takes a lot of time, days even (soak or marinate over night, etc), but regularly I need to go, so do my meals.

Grilled Shrimp and Grapefruit Salad

Grilled Shrimp and Grapefruit Salad


I wanted to share this recipe because it had lots of things I liked.  You can always change it up the ingredients.  You know how we do it?  Make it your own!


Last Week of Gamma

I really hope I improve more this week!  Wish me luck!


Journal Entry April 14 through 18

April 14 thru 18– Days 99  thru 103

100 Day Anniversary

I have been on this journey for more than 100 days already!  Wow, how time flies and what I’ve accomplished.  I finished my third week of Gamma Phase and I have one week left!  Awesome sauce!  hahaha

All in all this week went well even though I am still struggling with Speed 3.0.  It’s the worst!  LOL but I attack it every time like it’s going to be different and it does get a little better, but is such struggle. It let’s me know two things: 1) I”m not Shaun T and 2) I’m still making improvements!

Easter and Passover Wishes

To all of you celebrating Easter, HAPPY EASTER and Chag Same’ach to those of you observing Passover, I wish you the best!

I’m from Jamaican heritage and one of the things we eat during Easter is Jamaican bun and cheese. The best way that I can describe this is a moist spice filled fruit cake.  My sister this year decided to make it from scratch.  I love this because I think it makes my parents happy to know that the traditions from their country are being passed down and appreciated by their children.


I have to say that my sister has done a really good job with it for her first try!  It is way off my nutrition plan and even though it is small it is a lot of calories.  I’m having it for one of my meals today (not a snack) because food is not my enemy and I still want to enjoy the holiday and participate in moderation with our traditions.  So I am having it today and only today and enjoying it with my family.

Enjoy the weekend, the festivities and may whatever holiday you are celebrating this weekend be holy.  If you are not celebrating any of the spiritual holidays that’s cool too – do you!

Have a super one!

Every Great Castle is Built on a Strong Foundation!

This is great!

Fit 4Millennial


Yeah, I went there. The body is a castle. It’s our fortress. For it to withstand the demands of life, it needs a strong foundation. There is no getting away from it, the legs are the base of strength and neglecting them is not an option! Here’s my leg workout from last night:


Hack Squat 5×12

Leg Extensions 5×8-15

Dumbbell Squat 10×4

Seated Leg Curls 4×10

30 seconds or less rest in between sets, and 30 minutes stretching after workout. 

For more leg exercises and in-depth walk-throughs, check out:

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Journal Entry – April 12 and 13

April 12 & 13– Days 97 & 98

Results Are In! (Weekly Weigh In)



Weight: 1 lb. loss

Chest: no change

Waist: 1/4 inch loss

Arm:  L-R no change

Thigh:  L-R no change

One more pound down and a quarter-inch on the waist!  Whoot whoot!  I know nothing else changed this week but last week was really good with 4 lbs and some inch loss, so I’m happy it’s all going in the right direction!

Super Saturday – April 12, 2014

I attended a Team Beachbody Event this weekend and guess who I met!? “MY GIRL TANIA!”


Yes! Tania Ante Baron was there! I was so excited to meet her.  My hair was an 80’s theme mess and I didn’t think to pose, but I got the picture! HAHA!  If you ever do the Focus T25 videos, then you know that Tania is the modifier in the videos and she has helped MANY continue to move even when it feels like you are not able to.  So she is like a rock star to me plus I spend 25 minutes a day with her on these videos  I got to meet her!  Whoa!  She was nice, her husband and their baby were there as well.  It was a nice surprise!  🙂

The Salad Ban Is Lifted

So for a while I banned salad from my diet.  For years whether I was on a high protein/low carb diet, Medifast or any other diet, my go to for a “healthy meal” was always salad.  It got to the point where if anyone mentioned salad as a meal option, I reacted as if a vampire to garlic.  Ok…that’s extreme but I just was so tired of salad  that it was getting to me.  So I somewhat banned it.  I had one here or there, but they were not top of the menu.  I am happy to announce that I have had not one but two salads this week.  A kale salad and a powerhouse salad (also using kale as the bed, if you will.)  I will give those recipes with ingredients and preparation instructions soon, but in the meantime, I wanted to share the below salad recipe with you.  It’s quick it’s yummy and low in calorie.

I found the recipe HERE on Men’s Health.  There are eight more good ones so click to get the others.  All of the recipes make four servings so you can half the recipe if it’s too much or double it for a partaaaaay!

Curried Chicken

Servings for 4

4 cups chicken
1 small diced onion
1 cup shredded carrot
¼ cup golden raisins
½ cup mayo (I used light mayo)
1 tsp curry powder

Curry powder is perhaps the most under-utilized seasoning in your spice rack. Try this salad and you’ll agree.

160 calories
8 g fat (1 g saturated)
160 mg sodium
10 g carbohydrates
11 g protein
1 g fiber