Category Archives: General

Francyne’s Food Diary – 10/19/2017

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Happy Friday Bellas.  Who’s ready for the weekend? I know I am.  As promised I’m going to be sharing my food intake on a daily basis.  Before I do that, let me be clear, “this is not a meal plan.” I have posted a meal plan before. This is me tracking my food and staying on point because you cannot, I repeat, you cannot out-exercise a bad diet.  There’s no way I’m going to be working out and not complement my those efforts with good food choices.  It just makes sense.

Journaling your food is tedious but it helps you identify what you’re not doing and how you change your habits for the better.  Try it for and if you miss a day, that’s OK.  Just start again the next day.

Coffee with Splenda and Half and half

Triple Zero Peach Yogurt

10 Chocolate-covered almonds

1/2 Tropical Chicken Salad sandwich

Kale and Apple Slaw w/sunflower seeds

Chicken Salad on croissant

Apple Pie with ice cream (staff birthday celebration)

Peanut Butter Cup Smoothie

32 oz. of water

I can immediately see how I can improve my intake and make appropriate changes.  For example, they are:

  • Eliminate the chocolate-covered almonds and savor them as a treat.
  • Limit my bread intake.
  • Add  more veggies.
  • Drink more water.

Another thing I do is think ahead about events I have planned so that I can have some idea of how I plan to eat when I get there.  Check back tomorrow for my food intake and have an awesome weekend.  Here’s a link to the meal plan I posted before.

https://slimchick.wordpress.com/2017/07/17/meal-planning-made-easy/

 

 

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It Just Got Real

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Fran working out

Start strong.  Finish Strong!

This will be my fourth early morning workout – early morning as in 5 AM.  Fortunately, I have not crashed during the day.  I’m not miserably sleepy at 3 PM and I look forward to the next morning because I’m focused and I’ve been fighting early morning workouts since I was used to working out at 10:30 AM.  I’m working now so it’s more a challenge for me and although I tried working out on my lunch, it’s only 30 minutes.  I’ve never liked working out after work either so here I am.

I love this quote by Erykah Badu “Write it down on real paper with a real pencil. And watch shit get real.”  If  your goal is not written down, it’s pretty much not happening.  So, consider my blog my pencil and paper where I proclaim that I will work out everyday except Christmas and Thanksgiving – Monday through Friday (early morning workouts); Saturday and Sunday (late morning workouts).  I guess it just got real.  I’ll check back with a log of my food for the day.  I haven’t decided how I want to do that but food journaling is very helpful, especially as we enter the holiday season.  We only have 70 days or so left in 2017, let’s set the tone for 2018 and go out winning!

Newly chartered Rotary Club parties with a purpose

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Southfield Rotary Club pic

Photo courtesy of Southfield Area Rotary Club

The newly chartered Southfield Area Rotary Club’s (SARC) first fundraising event took place on Saturday, September 30th at the Hilton Garden Inn in Southfield, Michigan. The event entitled “Party with a Purpose – Empowering Youth” raised monies to partner with the Southfield Youth Assistance organization for the purpose of mentoring youth, ages 12-18. Brandon Marsh, President of the Southfield Area Rotary Club, says chartering the club happened very quickly. “Toward the end of February this year, we began a journey to charter a Rotary Club in Southfield to empower the youth community. We did so with just a quarter of the people most clubs require, and hit 20 members within 3 months,” Marsh said. It should be noted that it normally takes about six months but within that time frame they had a diverse group of 58 charter members. Marsh added “In addition to being the first club to charter in our district in 5 years, the club has become the 7th largest club in the district, and continue to be one of the most diverse of all 52 clubs district-wide.”

 

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Photo courtesy of Southfield Area Rotary Club

At least 200 people, including dignataries, were in attendance for dinner and dancing to celebrate the newly chartered Southfield Area Rotary Club including Southfield mayor Dr. Kenson J. Siver. “I’m overwhelmed by the energy and enthusiasm for the rotary club and it’s certainly a rebirth for so many,” said Mayor Siver. John W. Barfield, founder of Bartech, and a major sponsor of the event, was especially proud of Brandon Marsh, President of the Southfield Rotary Club. Barfield, author of the book “Starting from Scratch: The Humble Beginnings of a Two Billion-Dollar Enterprise,” said that the rotary club started in his living room many years ago and that he mentored Brandon a long time ago. “I introduced Brandon Marsh to the Rotary Club some years ago and I listened to him talk about this dream and my wife was a part of those conversations and tonight we’re celebrating a brand new Rotary Club.”

Brandon and Mr. Barfield

John Barfield and Brandon Marsh

Barfield, a forty-year Rotarian, helped raised approximately $565,000.00 to provide polio vaccinations for needy children. Other attendees included people like Cristen Prkic, who became a charter member of the Southfield Rotary Club, and shared that her father actually cried when she told him. Her father, Thomas Gorang, is another long-time Rotarian, who served as the President of three rotary clubs. Mario Fachini, owner of Business Growth Strategies, was especially excited about the new Southfield Rotary Club.

Cristen and dad Thomas Gorang

Newly chartered member Cristen Prkic and her dad Thomas Gorang

After dinner, several members from other rotary clubs talked about their various experiences of service including one teenager who traveled to Peru to help the less privileged. Additionally, the Ann Arbor Rotary Club shared their experiences and the projects they had worked on in the past. Past District Governor Michael Angelo Caruso presented Southfield Rotary club with their charter and members of the Southfield Area Rotary Club were officially inducted. Charter club member and owner of Option Insurance Group, Alvin Lynn III, was excited about the new Rotary Club. “The synergy between the Southfield community and the new Southfield Area Rotary Club (SARC) is electrifying! I am personally honored to be a chartered SARC member, with a mission to serve our youth in the Southfield community,” Lynn said.

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Alvin Lynn III and his wife Agatha

The Southfield Area Rotary Club is focused on empowering local youth and they evaluate everything they do against Rotary’s code of ethics called the “The 4-way Test.” It asks four simple but crucial questions about any plan of actions.

  1. Is it the truth?
  2. Is it fair to all concerned?
  3. Will it build goodwill and better friends?
  4. Will it be beneficial to all concerned?

The Rotary Club’s motto is “Service Above Self.” In addition to Bartech, other sponsors of the event included Option Insurance Group, University of Phoenix, Southfield Chamber of Commerce, SEMEA (South East Michigan Entrepreneurs Association), Events to Remember, Southfield Youth Assistance and Artcraft Management Group.

Youth causes has been a primary mission for Rotarians around t…he globe, from finding ways to provide clean water for children in Africa or eradicate debilitating diseases like polio in India. The Southfield Area Rotary Club is committed to those causes, especially at a local level. Our primary mission is to empower the Southfield youth community, especially the underserved. Visit southfieldarearotaryclub.org to learn more about the exciting work our Rotarians are doing in the Southfield community

What About Our Health?

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The following  church notes are from Angenette Frink.  She goes to my church and she shared these notes on Facebook.  I’m grateful she took copious notes as I didn’t have paper or pen for first to take notes as Pastor instructs us to do.  Since, sharing is caring and I want everyone to be healthy, fit and fab for life, please read at your leisure and be inspired to make some positive life changes for you and your family.

“What About Our Health?” –  Pastor James L. Morman

Christ died to liberate us AND to heal us.
– Salvation is the lifestyle of holiness and WHOLENESS
– Jesus has come into our lives to heal, enlighten and enable us in every area of our lives. To live life to the fullest.

We cannot achieve maximum effectiveness for God’s purpose and maximum fulfillment if we are not renewed in our mind, spirit and body.

Romans 12:1 “…present your bodies as a living sacrifice, holy and acceptable unto God…”

For those who have received Christ, but still do what they want to do:
“What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s.” ‭‭1 Corinthians‬ ‭6:19, 20‬ ‭KJV‬‬
– We belong to God: mind, body and spirit. He bought us with Christ’s blood on the cross.

I am valuable because God made me; and because God lives in me I should honor my body.

The greatest gift that you get on a daily basis is the gift of life.
– Your health is a gift from God.
– God’s desire is that we live, and that we live for a long time.
– We must have longevity as our long term goal.

This message is not about your soul today. It’s about your physical body.

Why is the body so important?
– We must have the ENERGY to do the work of God.
– We are literally the BODY of Christ.

God is the reason why we are more than the dirt from which we were made. He breathed POWER and AUTHORITY into us.
– God breathed the breath of life (dunamis – POWER and exousia – AUTHORITY) into man.
– “And the Lord God formed man of the dust of the ground, and breathed into his nostrils the breath of life; and man became a living soul.” Genesis‬ ‭2:7‬ ‭KJV‬‬

God gave us the ability to use His power and His authority over all the works of the enemy.
– Take authority and dominion over the entire Earth. (It’s already done, so walk with power and authority from God.)

Every person matters and God wants us all to live so we can complete the mission of God in this world.
– Once we get saved, the enemy knows that he cannot get to our souls, but he can sabotage our effectiveness by attacking our bodies (and our attitudes toward health).
– If our “vehicle” is broken down and busted, then our productivity is impacted.

God wants to bless us ALL the days of our lives.
– Not just with a few good days, ALL the days.
– Not just at the beginning or middle of your life, but even in your old age.
– God wants us to experience FULL life and be in fellowship with Him ALL the days of your life.

In order for us to last, we have to make ourselves a priority and take care of ourselves.
– Longevity is not just about quantity of life, it’s about quality of life.
– The time of your death is not predetermined. It is effected by your life choices and your life practices.

Finally, if you want to lose your life become ANGRY (anger effects every organ in your body). Remember, anger is a choice. Anger starts the process of murder. Murder in your body. You are destroying your body and shortening your existence. Withdraw from profane speech.

1. Get your Diet under control.
2. Put some Discipline around your physical activity. – At least 2 miles per day will make a world of difference.
3. Also, This week, don’t let anyone make you angry.

Turkey Burger Takeover

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Turkey burgerYesterday, I posted a simple meal plan where you could pick and choose to create several meal options.  Although I like to cook, it is not something I desire to do everyday.  What helps is I can eat the same thing for a number of days – think leftovers.  One of my favorite sandwiches are turkey burgers.  They’re easy to make and you can pair them with another vegetable for a healthy lunch or dinner.  They’re also portable so you can take one for lunch and nuke it in the microwave for a minute.  Just be careful so you don’t over-nuke your bun.  I usually buy the 93% lean ground turkey and I season it for my taste.  Here’s a quick recipe.

Turkey Burgers

  • 93% Ground Turkey
  • Salt
  • Pepper
  • Onion Powder
  • Garlic Powder
  • Sandwich Thin Buns
  • Onion
  • Peppers (Green, Red, Yellow, Orange)
  • Condiments

I combine the ground turkey with the dry ingredients.  I don’t really measure as I season them to taste.  If I’m making a batch for myself, I’ll add some cayenne pepper for a little kick.  Once you thoroughly seasoned your ground turkey.  Separate them into 4 patties.  Place them in a non-stick frying pan and let them cook.  Don’t forget to flip them.

I’ll slice the onion and peppers (if you prefer one pepper over the others, that’s fine too) and grilled them as well because a turkey burger with these babies is everything. Also, if you want to add other veggies like mushrooms, lettuce, jalapeno peppers, you can.  After your turkey burgers are done, you can store the rest for lunch or dinner the next day or serve them as I do somethings when I’m cooking for my family.  You can add other veggie toppings and you can also use the cheese of your choice but I don’t necessarily require that.  Dress with your condiments and pair with a green salad or another vegetable like broccoli.  This is a super fast and easy way to have a healthy meal.   Until next time, Bon Appetit!

 

 

 

 

 

Meal Planning Made Easy

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Meal Plan

My girlfriend texted me this morning and asked what I eat for breakfast.  After I replied, she indicated she’s not really sure what to eat so she’s mimicking everyone else’s diet.  One of the perks of working with Medical Weight Loss, was I learned how to plan my meals by basically picking from various food groups, like protein, vegetables and starches.  This approach is super easy and even makes it easy to grocery shop.  Below you will find a meal plan where you can easily select items based on your preferences.

This is the meal plan is similar to the one I’m currently using.  It’s pretty straightforward.  I didn’t put together a plan where you should eat this on that day, etc. as everyone’s tastes are different.  However, what I loved about this plan was I kept it simple and just chose something from each food group.   You want to include a protein for Breakfast, Lunch and Dinner for sure a every meal and protein is optional for your snacks.  Those can be something that is more or less a protein like Greek yogurt, 12 almonds, cottage cheese, or a protein drink (low-sugar of course).  Get the water in, get the activity in as well.  Remember no, negative self-talk.  You are fearfully and wonderfully made with many great qualities, some you haven’t even discovered yet.  If you need a little more help, then comment below and we can discuss setting up a meal plan for you.  Otherwise, hang in there!   

Here’s the plan:

Breakfast:  Starch and Protein

Snack         Fruit or Protein

Lunch        Starch, Protein, Veggie (2)

Snack         Fruit or Protein

Dinner       Protein, Veggie (1)

 

You can choose from the following items.

Protein

Steak, Ground Sirloin, 2.5 oz.  (not more than twice a week)

Chicken, Ground Turkey , Turkey Breast  (4 oz.)

Fish (5 oz.)

Tuna (water-packed – 4 oz.) no more than 3 times a week

Egg whites (6)

Eggs (2)

 

Veggies – 1 cup of everything

Fruits – everything except bananas and grapes

Starches

Air popped popcorn

Akmak Cracker

Diet Bread Sticks

Pasta 1/2 cup

1/2 Baked Sweet Potato

Lo-Cal Bread

Brown Rice

Lo-Cal Hamburger Buns

Brown rice, pasta and potato may not be eaten on the same day!

Beverages

Water – 64 oz to a gallon

Caffeinated tea or coffee – 2 cups a day

Decaf coffee

Herb tea

 

20 Reasons Why

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African American Woman Holding a Weighing Scale - Isolated

 

After taking a job where I’m sitting most of the time and enjoying my share of peanut M&Ms that are plentiful in the office for the last three months, I gained a noticeable weight. This was on top of the fluffy winter jacket that attached itself to me.  Additionally, I called myself trying a low-carb diet and failed miserably.  It’s not to say low-carb diets don’t work.  In fact, anything can work if you commit to it.  It just wasn’t for me.   So at the beginning of May, I made a decision to enlist Medical Weight Loss as my accountability partner.  I’d been successful with them in the past so it was a no-brainer.  As of today, the last day of May, I’ve lost approximately 11 lbs.  Yay, me! As a motivator to stay focused, I created a list a long time ago of “Whys” for me.  They’re different for everybody but remembering why you’ve started something can certainly help you along the journey to get to where you’re going.  So, here’s my list:

1.  I like wearing what I want to wear.

2.  I like going to the store and everything I try on fits.

3.  I like looking really small on camera.

4.  I enjoy my body much better when I’m smaller.

5.  I feel healthier and I look healthier.

6.  I feel more confident when my weight is at 156 then 215.

7.  It reinforces my brand and I look more credible as an expert.

8.  I have too many clothes that I want to wear and I look so much better.

9.  I like my face at smaller size when I weigh less.

10.  I look taller.

11.  I don’t want to always have to wear Spanx.

12.  I look younger

13.  I can pull off so many styles.

14.  I move better when I’m lighter.

15. It’s less stress on my joints.

16.  I want to be an example to others.

17.  I want to look good in my wedding gown.

18.  I want to be able to model my own fitness wear.

19.  It makes getting dressed for work, dates, events soooooo much easier.

20.  It’s healthier for my heart and other organs.

I’m not advocating a certain size for everyone.  This is just my personal best and as I write in my book, “personal best is personal” and any other suggestions gets a juicy “KMA!” I stopped apologize for the person I want to be and the person I’m becoming.  It’s such a joy to walk in that liberty.  So, what’s your why for getting in shape and/or staying in shape? Drop me a line, I’d love to know.  Ciao, until next time!

Are You Ready To Fight?

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Laila Ali

The lovely Laila Ali

 

Are you ready to fight for what you really want? I know I am. However, I can’t keep using the same old blueprint that’s yielding me zero, zilch, nada results.  Looking back is advised when you need to re-evaluate what didn’t work and what probably won’t work now.  For example, I need to lose 25 lbs. and while I could go on a crash diet, I know in the past that simply doesn’t work in the long run.  I needed to evaluate what worked in the past and go back to that.  So I decided to go back to Medical Weight Loss and equip myself with points of accountability.  It’s one thing to be self-motivated but it’s another thing to make yourself accountable to someone which is what I needed.

After too many handfuls of peanut M&Ms, the scale was not showing a number I was happy with and I needed to do something fast. I talk about “Embracing the New Normal” in my book “Fit and Fab for Life.” Somehow, my normal that enabled me to lose 60 lbs seven years ago got lost by the wayside.  An erratic work schedule, bouts of unemployment, and boredom got the best of my fitness goals this past year but I was not satisfied staying there.  I promised myself that I was not going to fat and frumpy in my latter years.  So here’s what I did to get back on track.

  • I started weighing myself everyday.  I do this every morning before heading to the gym and I also stop by the clinic every day.  After this week, I will be only required to stop in three times a week and that’s OK because the accountability is what I need to be successful.

 

  • I started working out at the gym.  I’m a morning person and I prefer gyms to group classes.  Know your personality.  I don’t like being restricted by other’s schedules and when they’re teaching.  It doesn’t mean I will never take a Zumba class, kickboxing class or whatever else I might fancy, it’s just right now, this is doable.  I’ve committed to morning workouts which means I have to get up at 4:30 AM to be at the gym by 5:00 AM.  Once I’m back home, I shower, fix my lunch and head out the door.  I have a friend who has expressed interest in working out with me so we’ll see next week how that can be potentially helpful it can be to both of us.

 

  • I swore off peanut M&Ms.  Every day I walk past them at work and ignore every color in the rainbow.  It’s been almost two weeks now and truthfully I’m more committed to where I want to be versus a temporary fix.  The great thing is I’m armed with treats that take care of my sweet tooth so I’m good there.

 

  • I journal my food.  This is one of my least favorite tasks but this works wonders as it’ done in the past.  This will be especially important this weekend as I have a celebration of some sort for the next four days.  Can you say “Help?”

 

  • I forgave myself for messing up.  Yes, me the author of a fitness book whose principles actually work.  Staying stuck back at yesterday with my mistakes does not serve me well so I choose not to continually focus on what I could have done differently.  A positive mentality is necessary for success in any area of your life?

 

  • Re-reading “Fit & Fab for Life” by Francyne Walker.  As I said before, the principles work and it’s unproductive to reinvent the wheel.  I always have people suggesting ways others have lost weight and that’s great that they found something that works for them.  At the end of the day, you have to do what works for you and stick with it.  Starting something and trying it on for a microwave minute will not get you where you want to be.

These are just a few basic things I did to get back on track because my health is worth fighting for and yours should be too.  What’s holding you back from reaching your health and wellness goals? This scripture came to me this morning .  Psalm 46:5 – God is within her, she will not fall.  Maybe, I can help when you’re ready to fight.  Until next time. Ciao!

 

The Great Escape

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Photo by Piper Carter

With  so much going on in this current Presidential administration, one has to protect their mental sanity. Last weekend, I was scheduled to attend an event at the Robert Kidd Art Gallery. It was pretty much over when I finally made it there but I couldn’t resist checking out the art and photographs while I was there. Art galleries are the perfect escape from the non-stop barrage of bad news permeating our world. The gallery is located in Birmingham, Michigan across the street from the Townsend Hotel. 

You’ll recognize icons like Michael Jackson, Martin Luther King Jr. Rosa Parks, Tupac, Biggie and Jay-Z. Enjoy and ciao until next time!