The Attack of The Crud!

It never fails. Whenever I rip and run and run and rip and the weather does its hot, cold, warm, chilly thing, I get The CRUD!!! What is The Crud you ask? Well, I stole the term from my boss, but its that achy, stuffy, drained, but not the flu and can't figure out if it's a cold, but I know I'm not feeling like me feeling. So, these days, I've been playing a lot of tennis, having something going on every evening after work, training for the half marathon, not getting proper rest and you get my drift. So, the Crud comes on and reminds me that I need to REST!

Lesson: no matter how healthy you eat or how active you are or how many vitamins you take: for Shay Shay-- I NEED MY REST!!!!!

So, I'm resting more and slowing down this week (I also started taking Zinc today). I look forward to feeling like ME by the weekend.

Good news report: I'm doing better with keeping my food diary. I just need to face it: I cannot keep up with that little book I bought. So, I'll continue to keep it electronically in my blackberry. Knowing what works and sticking with it is half the battle on this journey.

We're Going to Round 2!

Congratulations to the McGhee Super Slammers for advancing to Round 2 of the USTA 3.0 Women Business play-offs!!! You are true role models of SMART tennis, TEAM SPIRIT, and let's not forget-- SKILL and the HUNGER to WIN!!! Such Ladies off the court; FIGHTERS on the Court. I LOVE IT!!! I am honored to be a part of this team and look forward to WINNING Round 2!

Thank you Coach Jerome for your invaluable coaching and commitment to our team!

See you on the courts!!

This is Just Too Funny to Shay Shay

I was reading my the online version of my favorite fitness magazine, Oxygen, and came across something that just made me bust my gut! Here is a tip for resisting temptation:

Shake it baby

“When you want a cookie, shake your head ‘No’ 100 times,” says Ahava Spillman, a motivational speaker based in Toronto, Ontario. “If you’re tempted to eat something even more delectable, like a piece of cheesecake, jump up and down 50 times instead. Not only will you burn calories doing the activity, you’ll also convince yourself to stay away from those fatty foods.”

Okay, they must be kidding right?!! Can you imagine what you would do if you are in the mall food court or in a restaurant and someone just starts shaking their head non-stop or starts jumping up and down. And what happens when you want both the cookie and the cheesecake? Hmmm, how much weight will one lose when she is committed to a facility for the insane?

Anyhoo, training and eating is going pretty well this week. I had a great treat meal at one of my favorite ATL spots. Fried Green Tomatoes with Goat Cheese, Crab Cake, Corn Bread Muffins, Sweet Potato Fries (and I don't think these weren't baked!)--OH MY! But, I am realizing that Shay Shay's stomach just can't hold what it use to--not a bad thing.

Well, it's 9 PM. Time to get ready for bed. Shay Shay HAS to get her rest. The 5 AM workout will be here before I know it.

Our President has been Inaugurated; Now the Holidays are Really Over!

Yesterday, I sat in front of the television all day to witness history unfold. I had once contemplated traveling to D.C. to be in the mix of things, but I don't regret being in my warm home and being able to witness the festivities from various perspectives. And YES, President Obama got in his work out before he began his marathon of a day yesterday!

When I woke up this morning to head to the gym, a feeling of "Gee, now the holidays are really over" came upon me. When I look back at my discipline with consistent clean eating and working out, for the most part I had been on holiday since my birthday (November 21st)!!

I am now 1 lb away from my pre-birthday weight, and I am charging ahead--knocking out 1-2 lbs a week/trimming my body fat 2-3 % a month until I reach my goal!!

Happy Hump Day!

Happy MLK Day, Strength Training REALLY Does Make a Difference and I AM a Runner!

Today, the world celebrates the birth of one of the greatest men ever to walk the earth-Dr. Martin Luther King, Jr. For the first time ever, I didn't just have a day off--I served. My Sweetie and I helped prepare breakfast at a shelter for families. During these tough economic times, I am truly thankful to be able to serve others. I AM BLESSED! Better than Blessed, and I thank the Lord!

When I went through my first journey at weight loss 10 years ago, I was a Cardio Queen! I didn't know much about strength training and thought it was for the guys who wanted to get bulky. Besides, I needed to lose FAT before I could think about building muscles, right? WRONG!!! I now know that strength training is essential to fat loss, and I have the evidence to prove it! When I lost the weight 10 years ago, I got down to 146 lbs and a size 8 pants. Today, at 157 lbs (Hmm, I don't think I've ever said exactly how much I weighed before; Shay Shay doesn't care, but I digress! ), I was able to buy and wear a size 8 pair of slacks! A 9 lb difference !! I can only attribute this to strength training and eating muscle building superfoods. My legs, arms, and abs are much more shapely at 157 than they were at 146. So, I am going to keep at it. I get frustrated at times when I feel like my progress is not coming fast enough, but I know that slow and steady WINS THE RACE!! I will have that lean, but shapely body I deserve!

On another note, I ran for a full hour today--FOR THE FIRST TIME EVER!!! My training called for endurance, not speed so I averaged about a 14.3 minute mile for a little over 4 miles logged today. My good friend asked my yesterday, "Why in the world would you put your body, especially your feet, through such a thing as a half marathon?" The sense of accomplishment I have today for challenging myself is why! I am looking forward to reaching the 8 mile milestone and then on to 13.2!! This round is definitely different from the last time I signed up for a half-marathon and didn't run. This time, I AM A RUNNER!! I AM SHAY SHAY!!!!

A Shout Out to the McGhee Super Slammers!

I just want to say Congratulations to the McGhee Super Slammers (USTA 3.0 Women's Business) and Coach Jerome on finishing the regular season undefeated and in FIRST PLACE!!!! Thank You for being wonderful role models of team spirit and sportsmanship and for getting me back into the spirit and thrill of the game!!!! I'm looking forward to taking it to the next level with you as we enter the play-offs!

See you on the courts!!!

Shay Shay, was that you I saw on TV?

Yep, this morning the Atlanta CBS affiliate show Better Mornings Atlanta taped its Workout Wednesday segment at Condition Kettlebell Gym where I workout. Although the cameras were around, we actually did a full workout this morning. I am really digging kettlebells and will be incorporating them more into my training. I can't wait to see and show the results!

I was actually interviewed during the segment, but it has not posted on-line yet. As soon as it does, I will share!

I hope the camera doesn't really add 10 lbs!

On another note: Happy Hump Day. I've done really well with training and clean-eating this week. Now, I just have to get over the hump and continue the diligence and sensibility on through the weekend! I will keep reminding myself that output is a direct result of input. So, if I want to say goodbye to the 150s and continue to perform well on the tennis courts and in half-marathon prep, I have to make sure that I put in the effort and watch what I feed my body.

Take care!

Shay Shay, Where Are You??!!!!

It's been a whole week since I've taken time to write. Silence definitely doesn't mean Shay Shay is not working toward goals. So, what's been going on with Shay Shay!?!


The 3 Cs


I have read that a Seattle Mariners outfielder once said that he had 3 Cs: Comfortable, Confident, and Seeing the Ball Well. Ha! Ha!


Well Shay Shay has 3 Cs too: Commitment, Consistency, and Seeing Results!

Commitment: During my last post I expressed my renewed commitment to my journey toward optimal health and fitness. I really have set my eyes on the prize and have a new focus that I have not experienced before.

Consistency: I am taking each day at a time. Last week I made time to consistently train for the half marathon and tennis and also got in a few kettlebell sessions. I made time to cook new clean meals (with the help of my Sweetie) and made good clean choices at restaurants when I had a social outing --sticking to what amounted to one treat meal for the week. Importantly, I got in some quality sleep each night.

Seeing Results: I am down 2 lbs this week. I am logging in good time on my training runs, and I am breathing really well. I have endurance on the tennis court that I have never had before. For instance, tonight. I finished up a make-up third set tie-break set (we were rained out Saturday). We fell short of the win (my partner and I fought hard until the end), but that's not the point. After the match, my wonderful partner and I played two of our teammates that came out to support us. During one point, I returned a serve on the Deuce side, ran to the Ad side and returned the ball, and then ran back to the Deuce side and returned the ball again. Okay, so you had to be there to get it, but all Shay Shay is saying is that I am now able to run all over the court and make good shots and still keep going, ready for more! What a high being fit brings!

So, I'm going to keep up with the 3 Cs or more accurately, the 2 Cs and 1 See. It is true that nothing really ever taste as good as being fit and lean feels. I am confident that I will get back to my pre-Christmas weight by next Monday--never to return there again FOR REAL THIS TIME! I have been to that weight, vowed to keep up the weight loss momentum (because I'm not at my goal yet) and to never return to that weight ever again, too many times over the last 6 months--CONSISTENCY is KEY). I am also confident that I will keep making strides on the tennis courts, the treadmill/streets, and in the gym.

Have a great week!

Is it the 5th Already???

Really! I just feel like I rang in the New Year and now almost a week has passed! Time really does fly (but didn't I already know this and have been saying the same thing every year since I turned 30!?!) Anyway, today marked my first day of official half marathon training. Today's training was just 20 minutes of low intensity exercise. I hit the kettlebell gym for 45 minutes (not exactly low intensity), but was really bummed to hear my coach say that the tennis courts were too wet tonight. Oh well, such is life with no indoor courts!

Today also marked the day for me really getting back focused on clean eating. Not only do I have to lose at least 10 % body fat to reach my goals (and to be competitive in the friendly Weight Loss War I entered with some friends), I need to make sure I am giving my body the proper fuel as I train for the half marathon.

So, I have committed (are you for real this time, Shay Shay?) to having only one treat meal a week, no exceptions (Yes, I am!).

This will not be easy; it will take extreme discipline. But, I know I have it in me!

I AM Shay Shay!!

Happy New Year!!! Shay Shay is Celebrating Success and Looking Forward to 2009!

Boy did 2008 fly! Instead of reflecting on the 3 holiday pounds I gained (because they will not be around for long), I am going to reflect on my successes for 2008 and look forward to an even more successful 2009.

1. I am DOWN over 31 lbs, 10 % body fat, and 10 inches off my waist since New Years 2008. In 2009, I will lose at least 10 % more body fat.

2. I am in so much better shape. Yesterday, I put in 45 minutes in the kettlebell gym; played tennis for about two hours, and danced (I mean I really shook my groove thang!) for hours as I rang in 2009--and I still had lots of energy when it was time to shut it down for the evening! This morning, I woke up and hit the gym. Trust, did not happen in 2008. Oh, and I met my goal of doing 30 boy push-ups!

3. I took more "before" pictures yesterday, and my body has changed dramatically! There's much work to do, but I barely recognize the person of early 2008. In 2009, I will post "after pictures".

4. People are now using "skinny" and Shannon in the same sentence. Great to hear, but I in 2009, I will transform from skinny fat to lean and muscular (and super sexy!).

5. People have told me that I have inspired them to get healthier and lose weight. In 2009, I will work to continue to encourage and support my friends, families, and those I meet on this journey of Losing Fat and Winning in Life.

Happy New Year!