Hmmm...sometimes one of the hardest things to do is listen to your body. Many of us overeat or binge eat in the words of Ms. Debra Mazda. Exercising is doing a great deal for my spirit, my body, and my mind. I'm eating less because I'm learning to listen to my body. In exercising, I have increased my metabolism which is helping me to eat less food and get full quicker. Instead of eating until I'm full or eating everything on my plate just because I paid for it, I've learned to eat until I'm satisfied. That's an accomplishment that's hard for some people to reach. I tell myself 'that's enough...you've had enough'...and I'm good. I learned from Debra to put half of my food in a 'to go' container before I start eating...never knew how effective doing that was until I started doing it. I only eat whats on my plate and I'm satisfied and don't feel bloated and overstuffed.
The greatest reward of all is, even when I don't exercise I still manage to lose weight or maintain my weight...that's so awesome. My body is burning calories even when I'm unable to work out.
I've never been so proud of myself. I will continue to say that.
My goals are in full swing. 2011...lets get it!
Keeping it moving!
Jean
Thursday, December 30, 2010
Tuesday, December 28, 2010
Why I Exercise
I woke up the other day feeling tired and a little drained but I knew I had to teach a 9:30am step class at the studio. As I began to get my thoughts together to get myself motivated, I began to think about why I workout and have made FITNESS a daily part of my life. There are many reasons that I exercise and here are just a few.
* I look and feel better.
* After I workout I feel like I can conquer anything, including the need to binge or eat junk foods.
* I know that to lead and live a healthy lifestyle I need to exercise.
* I have better health and live everyday to the fullest.
* Exercise helps with depression.
* I can set goals that I can achieve. They are realistic and attainable.
* I can practice self-care. I preach it to everyone so living it is very important to me.
* When I feel better my self-esteem and self-worth soar.
* It feels good to sweat and burn calories, I know my body is thanking me but more-so my mind can go into an exercise zone.
* I see so many clients and realize that they, like me, have a better quality of life, because we take care of ourselves.
There are more reasons but let’s start here. I urge you to get off of the couch and start LOOKING AND FEELING better today!
Hugs,
Debra
* I look and feel better.
* After I workout I feel like I can conquer anything, including the need to binge or eat junk foods.
* I know that to lead and live a healthy lifestyle I need to exercise.
* I have better health and live everyday to the fullest.
* Exercise helps with depression.
* I can set goals that I can achieve. They are realistic and attainable.
* I can practice self-care. I preach it to everyone so living it is very important to me.
* When I feel better my self-esteem and self-worth soar.
* It feels good to sweat and burn calories, I know my body is thanking me but more-so my mind can go into an exercise zone.
* I see so many clients and realize that they, like me, have a better quality of life, because we take care of ourselves.
There are more reasons but let’s start here. I urge you to get off of the couch and start LOOKING AND FEELING better today!
Hugs,
Debra
Monday, December 20, 2010
Jean's journey
NOTE: Jean is a client of Debra Mazda's who has agreed to share her journey in reaching her goal weight.
I have always had this crazy confidence. I was never picked on or teased growing up. It never bothered me that I was overweight or fat or full-figured or whatever you want to call these days. It took my dad dying Nov. 13, 2009, just six days after my 29th birthday at the young age or 59 to realize this cycle must be broken. Afterall, his father died from health-related issues and so did his uncle. My dad, he was a diabetic in his 30s, had bypass surgery in is 40s, and was a dialysis patient in his 50s. He was dying a slow death. It was hard watching him die, especially in the last hours. That image will forever be engrained in my mind...watching him try to fight death...it was painful to see. A daughter is more likely than a son to carry the trait of those diseases...that would just be ignorance on my part if I didn't try to break that trait.
At age 11 I was diagnosed with hypertension. Through the years I have been on and off medication and have been your chronic yo-yo dieter. I've done The Best Life Diet, Weight Watchers, South Beach, and so on. Just this year I was considering bariatric surgery. Those who've never struggled with their weight don't understand that losing weight is a constant battle. It's an even bigger struggle for me because I've always been very comfortable in my skin. I love the way I look and I love who I am no matter what size I am. However, losing a parent to the "black diseases" forces you to see things in a different light.
For the last year or two, for the first time, I became an emotional eater. Dealing with a failed marriage, major debt, and a laundry list of other things...I found comfort in food, but didn't even realize it. It's not until I got over those downfalls in my life that I realized what I've become and where I found my comfort. This was surely a recipe for disaster.
In February of this year, in an online search for weight-loss support groups, I stumbled upon a group that gathered in South Philly. Still not really serious about lossing weight, I got to participate in a group that would change my life forever. Led by a woman named Debra...I thought to myself this lady is a walking billboard of what hard work, consistency, and dedication can do for you. She lived the way all of us in the group lived... she had the same story...only difference is she did something about. She lost well over 100lbs and have kept it off for 25 years....no surgery, no crazy diets, no gimmics. I was inspired.
As time went on, I did a little here and a little there to watch my weight, still not super serious. But, one day I realized I had to stop playing and get my ass moving...and so I did. I stopped going to the group simply because of my schedule, but I did something even better...I decided to ask Debra to be my personal trainer. This has been the best experience of my life. She is so motivating. She make you want to lose weight. She gives you this confidence that anything is possible. She help you set your weight-loss goals and she tell you that its going to get done. I see her faithfully once a week and for the rest of the week, schedule permitting, I work out on my own. Every week isn't perfect and some weeks are a bit of struggle to want to work out, espcially when I'm super tired. But, I've never been so proud of myself. Down 33 pounds...just 17 pounds shy of my first goal of 50 pounds. I've never felt better and I'm loving me even more...not that I needed a reason; but it gives me a new-found confidence. My goal every week is to lose...no matter how much it is, I gotta keep losing. My clothes and my bras are fitting differently...and my shoes. I'm down a shoe size and a dress size. How's that for a reward? Again...the results are making me even more proud of myself. The greater reward is that I'm doing this for me and for my future and if I ever have any... for my children, and for the future love of my life. I would never want my loved ones to go through what me and my family went through last year. I would never want to leave them with that pain.
So, with all of that said. I hope you will follow me on my path to great health. I welcome the support because afterall a great support system is always needed when trying to reach the goal that I'm trying to reach.
Keeping you posted. Thanks for reading!
I have always had this crazy confidence. I was never picked on or teased growing up. It never bothered me that I was overweight or fat or full-figured or whatever you want to call these days. It took my dad dying Nov. 13, 2009, just six days after my 29th birthday at the young age or 59 to realize this cycle must be broken. Afterall, his father died from health-related issues and so did his uncle. My dad, he was a diabetic in his 30s, had bypass surgery in is 40s, and was a dialysis patient in his 50s. He was dying a slow death. It was hard watching him die, especially in the last hours. That image will forever be engrained in my mind...watching him try to fight death...it was painful to see. A daughter is more likely than a son to carry the trait of those diseases...that would just be ignorance on my part if I didn't try to break that trait.
At age 11 I was diagnosed with hypertension. Through the years I have been on and off medication and have been your chronic yo-yo dieter. I've done The Best Life Diet, Weight Watchers, South Beach, and so on. Just this year I was considering bariatric surgery. Those who've never struggled with their weight don't understand that losing weight is a constant battle. It's an even bigger struggle for me because I've always been very comfortable in my skin. I love the way I look and I love who I am no matter what size I am. However, losing a parent to the "black diseases" forces you to see things in a different light.
For the last year or two, for the first time, I became an emotional eater. Dealing with a failed marriage, major debt, and a laundry list of other things...I found comfort in food, but didn't even realize it. It's not until I got over those downfalls in my life that I realized what I've become and where I found my comfort. This was surely a recipe for disaster.
In February of this year, in an online search for weight-loss support groups, I stumbled upon a group that gathered in South Philly. Still not really serious about lossing weight, I got to participate in a group that would change my life forever. Led by a woman named Debra...I thought to myself this lady is a walking billboard of what hard work, consistency, and dedication can do for you. She lived the way all of us in the group lived... she had the same story...only difference is she did something about. She lost well over 100lbs and have kept it off for 25 years....no surgery, no crazy diets, no gimmics. I was inspired.
As time went on, I did a little here and a little there to watch my weight, still not super serious. But, one day I realized I had to stop playing and get my ass moving...and so I did. I stopped going to the group simply because of my schedule, but I did something even better...I decided to ask Debra to be my personal trainer. This has been the best experience of my life. She is so motivating. She make you want to lose weight. She gives you this confidence that anything is possible. She help you set your weight-loss goals and she tell you that its going to get done. I see her faithfully once a week and for the rest of the week, schedule permitting, I work out on my own. Every week isn't perfect and some weeks are a bit of struggle to want to work out, espcially when I'm super tired. But, I've never been so proud of myself. Down 33 pounds...just 17 pounds shy of my first goal of 50 pounds. I've never felt better and I'm loving me even more...not that I needed a reason; but it gives me a new-found confidence. My goal every week is to lose...no matter how much it is, I gotta keep losing. My clothes and my bras are fitting differently...and my shoes. I'm down a shoe size and a dress size. How's that for a reward? Again...the results are making me even more proud of myself. The greater reward is that I'm doing this for me and for my future and if I ever have any... for my children, and for the future love of my life. I would never want my loved ones to go through what me and my family went through last year. I would never want to leave them with that pain.
So, with all of that said. I hope you will follow me on my path to great health. I welcome the support because afterall a great support system is always needed when trying to reach the goal that I'm trying to reach.
Keeping you posted. Thanks for reading!
Thursday, December 16, 2010
Julia's blog 12/16/10
When I was in my teens and early 20s, I hated myself. Although I was much smaller than I am today, I always felt fat and not worthy. I would have done anything short of cutting off a limb to be a certain weight.
Today, and this has been the case for a couple of years, I like myself and dare I say, love myself. I am 1 inch shy of being back into 16s (down from a tight 20) and I'm good with my body. I would like to see a 14 again, then just maintain for a few years before trying to hit a 10/12. And even then most days I don't want anything smaller than a 14. I am not able to be as active as I want currently so this is the need along with wanting a healthy family, to get a little smaller.
I look in the mirror and see success. I see happiness and I feel love in my life. I have for so long put life on hold because I wasn't a size this or that. I'm my daily life I couldn't ask for much more. I've had a couple of knee surgeries so it's pretty much getting me back to where I was before the 1st one in late 2009, again a 14 and very active!
When I look in the mirror compared to pictures I see great things. When I look at pictures I think to myself "this is so not reality". I don't see the extra weight in the mirror, full length or otherwise. I don't see it when I'm at the gym standing next to a skinny minnie or a buffed babe. I see me and I like that. In this day and age in the world in which we live, I am not supposed to be happy with myself and my size. I am not supposed to say that I am healthy, even though I am. I am not supposed to have self confidence, but rather self disgust because I am not a single digit size and my butt doesn't come close to the BMI standard. In a world of people who would no sooner pull the rug out from underneath me because of my happiness and love for the total package, I can stand up and say, "I don't have to be what you want, only all that I can, all that I want".
The value of life is more than a number on the scale. Many get caught up thinking, swearing up and down that you can only be healthy if you fit inside this little box. If you don't then you couldn't possibly be healthy, happy, pain free, and live past 60. It's as if they try to scare and bully you into hating yourself and your body to get you to change and fit into their definition of what is ideal, healthy, and perfect.
I've had some pretty nasty things said to me in life because until my Dr says otherwise, several Doctors have all agreed, that I do not need to lose much more if anything to be healthy. And once I make a full 180 degree recovery (meaning, regaining full strength and range of motion post-op), then I am good to go! I find it to be quite sad that naysayers who know nothing except personal bias can try to beat you down for being in the "norm" with regards to weight and size.
Why does being a double digit size illicit such rage and fear? Why is it the business of strangers to care what you do or don't do? Why must one be constantly at war with themselves in order to accepted by society? Life spent hating your fat as much as everyone else makes it OK, but having a positive sense of self means you're a failure and therefore will be ridiculed, hated, badgered, and lectured?
The truth is happiness and beauty comes from within. When you put in a good faith effort to move a little more and eat a little better, you are making positive strides to be the best you can be. But on the same token, not everyone will be able to maintain a single digit size and it is NO ONE's right or business to question that. We live in a society that thinks they can judge and manipulate others with fear and shame into becoming what the current standard of beauty and health is.
Just because someone accepts and loves themselves doesn't mean they are quitters or deserve any less self respect. In fact, I think we deserve more. It's easy to get caught up in the latest fad, diet, and body image craze. Some of us decide for ourselves what's best instead of having it decided for us. That takes courage and strength!
The long and the short...be kind to yourself and others. If you have nothing nice to say or to contribute, just move along and say nothing. What is right for you isn't for the next person. There will always be someone who is smaller and larger than you. Fitter, faster, weaker, and slower than you. And unless you get the wonderful title of "creator" next to your name, mind your manners and your business when it comes to someone else's weight, size, and their self love and acceptance. Just be happy for them or with them, don't try to knock them down.
I look in the mirror and see success. I see happiness and I feel love in my life. I have for so long put life on hold because I wasn't a size this or that. I'm my daily life I couldn't ask for much more. I've had a couple of knee surgeries so it's pretty much getting me back to where I was before the 1st one in late 2009, again a 14 and very active!
When I look in the mirror compared to pictures I see great things. When I look at pictures I think to myself "this is so not reality". I don't see the extra weight in the mirror, full length or otherwise. I don't see it when I'm at the gym standing next to a skinny minnie or a buffed babe. I see me and I like that. In this day and age in the world in which we live, I am not supposed to be happy with myself and my size. I am not supposed to say that I am healthy, even though I am. I am not supposed to have self confidence, but rather self disgust because I am not a single digit size and my butt doesn't come close to the BMI standard. In a world of people who would no sooner pull the rug out from underneath me because of my happiness and love for the total package, I can stand up and say, "I don't have to be what you want, only all that I can, all that I want".
The value of life is more than a number on the scale. Many get caught up thinking, swearing up and down that you can only be healthy if you fit inside this little box. If you don't then you couldn't possibly be healthy, happy, pain free, and live past 60. It's as if they try to scare and bully you into hating yourself and your body to get you to change and fit into their definition of what is ideal, healthy, and perfect.
I've had some pretty nasty things said to me in life because until my Dr says otherwise, several Doctors have all agreed, that I do not need to lose much more if anything to be healthy. And once I make a full 180 degree recovery (meaning, regaining full strength and range of motion post-op), then I am good to go! I find it to be quite sad that naysayers who know nothing except personal bias can try to beat you down for being in the "norm" with regards to weight and size.
Why does being a double digit size illicit such rage and fear? Why is it the business of strangers to care what you do or don't do? Why must one be constantly at war with themselves in order to accepted by society? Life spent hating your fat as much as everyone else makes it OK, but having a positive sense of self means you're a failure and therefore will be ridiculed, hated, badgered, and lectured?
The truth is happiness and beauty comes from within. When you put in a good faith effort to move a little more and eat a little better, you are making positive strides to be the best you can be. But on the same token, not everyone will be able to maintain a single digit size and it is NO ONE's right or business to question that. We live in a society that thinks they can judge and manipulate others with fear and shame into becoming what the current standard of beauty and health is.
Just because someone accepts and loves themselves doesn't mean they are quitters or deserve any less self respect. In fact, I think we deserve more. It's easy to get caught up in the latest fad, diet, and body image craze. Some of us decide for ourselves what's best instead of having it decided for us. That takes courage and strength!
The long and the short...be kind to yourself and others. If you have nothing nice to say or to contribute, just move along and say nothing. What is right for you isn't for the next person. There will always be someone who is smaller and larger than you. Fitter, faster, weaker, and slower than you. And unless you get the wonderful title of "creator" next to your name, mind your manners and your business when it comes to someone else's weight, size, and their self love and acceptance. Just be happy for them or with them, don't try to knock them down.
Monday, December 13, 2010
Pilates for larger women
I began teaching Pilates to larger women 2 years ago. For those of you who are unfamiliar with Pilates and what kind of work out it is, the focus is a combination of exercises for the mind and soul, as well as the body. It is typically known as the “ultimate core workout.” The focus is training the powerhouse, better known as the abdominals.
Pilates is not what I consider a cardio workout. It is more of a toning and strengthening workout because the workout focuses on elongating and toning. However, the heart can be challenged depending on what exercise is done. While Pilates is not a traditional workout like low impact or weight training, the workout is surely beneficial. With proper training, doing Pilates 2-3 times a week with a certified and qualified trainer, I truly believe a good Pilate’s workout can tone, strengthen, and define the human body as well as alleviate stress and pain. Pilate’s classes can be taken by women of any age, shape or size, and the results are really incredible! The members at my ShapelyGirl Fitness Center are living proof it can be done. They work hard and are committed.
I began teaching Pilates about two years ago after I became certified in mat Pilates. Although, I have been teaching fitness classes for over 20 years and am an Exercise Physiologist I still needed to train with a master Pilates instructor. I trained for about six months with my good friend and masters Pilates instructor Bernadette Giorgi, who taught me many different techniques and alignments. With my experience as an exercise physiologist and Bernadette’s 30 yrs experience with Pilates training, I created the ShapelyGirl Pilates Class using the Magic Circle, which is a toning and strength training piece of equipment that helps sculpt and shape the body.
If you are new to adding any fitness regime to your life I would suggest to take it easy. Going too fast too soon is not suggested. Ease into any workout...Pilates is no different. This workout may not look challenging but believe me it is. I was actually sore for the first couple of days as I was using muscles that I hadn’t used in a long time. As far as complications are concerned, any neck, back or shoulders problems should be addressed with the instructor and the exercises can be modified.
While training to teach Pilates, I noticed that the overall consensus was that the average participant was a small-framed woman, and that plus-sized women were left in the dust. However, my goal was to change that attitude because I’ve always believed that “fitness comes in many sizes”. You don’t need to be a size 2 to be fit or healthy! With my class, women of all sizes can enjoy the benefits that Pilates brings, which includes flexibility and movement. Because the Magic Circle technique is used on the floor, women can focus on toning without worrying about what others think or how advanced they need to be.
Even though I teach many different kinds of classes weekly, I have seen more toning and muscle definition from teaching Pilates the past 2 months. My members are always telling me how much better they feel and look from Pilates. Not only that, I have added meditation at the end of all of my classes as a way for the girls to unwind and get positive energy into all aspects of their lives.
Pilates is not what I consider a cardio workout. It is more of a toning and strengthening workout because the workout focuses on elongating and toning. However, the heart can be challenged depending on what exercise is done. While Pilates is not a traditional workout like low impact or weight training, the workout is surely beneficial. With proper training, doing Pilates 2-3 times a week with a certified and qualified trainer, I truly believe a good Pilate’s workout can tone, strengthen, and define the human body as well as alleviate stress and pain. Pilate’s classes can be taken by women of any age, shape or size, and the results are really incredible! The members at my ShapelyGirl Fitness Center are living proof it can be done. They work hard and are committed.
I began teaching Pilates about two years ago after I became certified in mat Pilates. Although, I have been teaching fitness classes for over 20 years and am an Exercise Physiologist I still needed to train with a master Pilates instructor. I trained for about six months with my good friend and masters Pilates instructor Bernadette Giorgi, who taught me many different techniques and alignments. With my experience as an exercise physiologist and Bernadette’s 30 yrs experience with Pilates training, I created the ShapelyGirl Pilates Class using the Magic Circle, which is a toning and strength training piece of equipment that helps sculpt and shape the body.
If you are new to adding any fitness regime to your life I would suggest to take it easy. Going too fast too soon is not suggested. Ease into any workout...Pilates is no different. This workout may not look challenging but believe me it is. I was actually sore for the first couple of days as I was using muscles that I hadn’t used in a long time. As far as complications are concerned, any neck, back or shoulders problems should be addressed with the instructor and the exercises can be modified.
While training to teach Pilates, I noticed that the overall consensus was that the average participant was a small-framed woman, and that plus-sized women were left in the dust. However, my goal was to change that attitude because I’ve always believed that “fitness comes in many sizes”. You don’t need to be a size 2 to be fit or healthy! With my class, women of all sizes can enjoy the benefits that Pilates brings, which includes flexibility and movement. Because the Magic Circle technique is used on the floor, women can focus on toning without worrying about what others think or how advanced they need to be.
Even though I teach many different kinds of classes weekly, I have seen more toning and muscle definition from teaching Pilates the past 2 months. My members are always telling me how much better they feel and look from Pilates. Not only that, I have added meditation at the end of all of my classes as a way for the girls to unwind and get positive energy into all aspects of their lives.
Thursday, December 2, 2010
5 TIPS TO AVOID WEIGHT GAIN
While losing weight year round requires focus and discipline it is almost impossible to see the pounds go away during the holidays. In fact, in the span of 6 weeks or so the average weight gain is about 11 pounds. Ask any one who is trying to make a fitness/health LIFESTYLE change and most likely they will, however, during the holidays the stress of not only losing weight but not gaining weight is almost impossible. While I personally have kept off 140 pounds for over 20 years, even I feel and see the temptation every day. Here are five tips that have not only helped me but have helped my clients to get through the holidays without gaining weight.
1. MOVE, MOVE AND MOVE. I cannot say it enough times that exercising should be a part of anyone’s daily routine and during the holidays that should not change. Exercise will not only help to burn calories but more importantly it will help with sleep and stress. Stress is usually at an all time high during the holidays, especially for women, so a workout 3 times a week will not only make you look good but you will feel so much better.
2. Drinking during the holidays usually goes along with overeating and that will a recipe for catastrophe come the New Year. Alcohol has empty calories and will pack on the pounds. Drinking things like eggnog and fancy mixed drinks are not great choices so stick with a glass of wine and the white liquors with either club soda or if you must a diet soda. Pick special parties or occasions and stick to the plan.
3. Overeating during the holidays is almost a ritual with some people. To avoid a total disaster, make sure that you are eating a good first meal of the day that is packed with vitamins and nutrients. Do not go all day without eating as you will surely give yourself permission to eat everything in sight. Try to have fruits, yogurts, eggs, turkey bacon, and whole grain cereal. You will feel better and not set yourself up for binge eating.
4. Binge eating is at an all time high during the holidays. Make it a point to pace yourself out and eat meals that have fruits and veggies in them. Have a salad that is packed with healthy foods. This will prevent that starving and binge way of life that some have during the holidays.
5. Get back on track. If you have good intentions and still start to overeat and binge, take a deep breath and know that tomorrow you will get back on track. Do not keep saying that I will start again in January, do it right now. If you tell yourself you can you will. You can do this, you are more powerful that any cookie, candy or cake any day of the week!
I hope you have a great holiday and remember you can do this.
Hugs,
Debra
1. MOVE, MOVE AND MOVE. I cannot say it enough times that exercising should be a part of anyone’s daily routine and during the holidays that should not change. Exercise will not only help to burn calories but more importantly it will help with sleep and stress. Stress is usually at an all time high during the holidays, especially for women, so a workout 3 times a week will not only make you look good but you will feel so much better.
2. Drinking during the holidays usually goes along with overeating and that will a recipe for catastrophe come the New Year. Alcohol has empty calories and will pack on the pounds. Drinking things like eggnog and fancy mixed drinks are not great choices so stick with a glass of wine and the white liquors with either club soda or if you must a diet soda. Pick special parties or occasions and stick to the plan.
3. Overeating during the holidays is almost a ritual with some people. To avoid a total disaster, make sure that you are eating a good first meal of the day that is packed with vitamins and nutrients. Do not go all day without eating as you will surely give yourself permission to eat everything in sight. Try to have fruits, yogurts, eggs, turkey bacon, and whole grain cereal. You will feel better and not set yourself up for binge eating.
4. Binge eating is at an all time high during the holidays. Make it a point to pace yourself out and eat meals that have fruits and veggies in them. Have a salad that is packed with healthy foods. This will prevent that starving and binge way of life that some have during the holidays.
5. Get back on track. If you have good intentions and still start to overeat and binge, take a deep breath and know that tomorrow you will get back on track. Do not keep saying that I will start again in January, do it right now. If you tell yourself you can you will. You can do this, you are more powerful that any cookie, candy or cake any day of the week!
I hope you have a great holiday and remember you can do this.
Hugs,
Debra
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