Chez FitMercy

Here are mine for 2016 - Wake up by 5a.m. daily for devotion and then exercise. - Workout for at least 10 minutes every morning - Workout for at least 10 intentional fitness minutes throughout January.( I did not meet this goal, I had flu and was down for 3 days ) - Eat healthy (more whole grains, limit processed foods, drink more water) - Build a saving culture (20% of my monthly earnings) - Reward myself whenever I meet a fitness goal ( An activity tracker on 1/28/2016 ) - Exercise at least 6x a week - Intermittent Fasting on two days of the week (Wednesday & Friday), Leangains 2 days a week (Tuesday & Thursday) Note: I will be adding more as the days goes by and of course auditing myself monthly. Today is day 15 of my fitness streak and I have exercised for every single day in January so far, I have also lost 2.6lbs.  January 4 - 172.2lbs January 11 - 171.6lbs (I unofficially weigh in today at 169.6lbs i.e. a 2.6lbs loss) Other Goals wit...

One of my little secrets is that I hate going down when exercising, I mean any type of exercise that will make me either be on my back, bend my knees so much, sit down etc. If you ask me I dislike exercises such as lunges, squats, lying bench press etc. Find below some wonderful workouts you can do while standing and still break a sweat. Core : Upper Body : Thighs : I love Shaun T so much when it comes to working out without getting down. I can fully recommend this video (Hip Hops Abs) for a crunchless exercise. STAND UP AND JUST DO IT

I saw this header somewhere   and I felt it is a better word than New Year's Resolutions . Resolutions look so outdated and sounds more like a failed plan even before it began. When I was much younger, I had always heard adults make resolutions that I see them break at the slightest chance. They could work but it looks like many forget about it and that is why it never worked for many. Maybe we can help ourselves out on ways to have better intentions or decisions and keep at it till we achieve them. Mindfulness   Mind Over Matter : This is the key to achieving goals at any time, it is a strong and conscious desire to be on top of the situations at every check. You can get it if you want it so badly. Losing weight or quitting an unhealthy diet for example, nothing should occur in error. There is a dire need to be fully conscious of your environment at all times to really achieve your goals. You can make some decisions that could help in putting these goals r...

Intermittent Fasting (called IF) is a pattern of eating where you time your eating. There is a deep study by various people on this (Read on  here ...) and I have tried some of these including:- 16:8 Fasting You fast for 16 hours and limit your eating within an eight hour window. I was doing this day in day out early 2015. My breakfast was coming in by 3pm every day and I lost weight and my blood work became almost perfect. I think I got discouraged along the line when some "concerned folks" started complaining that I am doing "too much". I regret ever listening to them now, not sure they were God sent. 24 hours Fasting . This is when you don't consume any calorie for 24 hours straight, I normally fast breakfast to breakfast i.e. 7am today till 7am tomorrow. I did this as a "collabo" (together) with the 16:8 and I think this was what made my weight loss so drastic and noticeable. I did this early last year and I had a surprise ...

How has been the day friends?  Today is Day One of Project Scale Down . I measured my girth at 36.1 inches Weighed in at 169.6lbs (77kg) A starting picture too. The next blog will be 16th of January for Day 15 progress. Follow me on twitter for daily updates. Observations : 1. My core had become very weak from lack of exercise 2. I did 60 secs plank hold twice, I started shaking at 2 secs the first time, 12 secs the second time 3. Fitness Blender core exercise for 20 minutes and I stopped the video thrice 4. I am really out of shape. Extras : I am beginning 5:2 Diet Fast by Monday 4th, 2016. It is a healthy way to keep your body in good shape. I have tried it before and I am ready to do it again. I will blog about this and what I did after the first day is successful.

I wish to call it " Limorange ", I used 100% orange juice and 100% lime juice to give me that tangy/sweet taste of the lemon. The recipe below: - 8 Lemons - 250g sugar - 500ml water Materials - 1 bowl - 1 Juicer - 1 small pan - 1 wooden spoon Procedure: - Juice the lemons or like me juice enough oranges and lime and I used 2/3 cup lime + 1.5 cup of orange juice. (Use the lemons if you have it, it tastes better) - Boil sugar and water, stir on a gentle boil, remove when sugar dissolves. - Pour into the juice and stir - Chill for half an hour - Serve on rocks My mom brought oranges for me yesterday and today being my recipe trial day, I tried this recipe AGAIN. I did it before with lemons, it tasted better. Lime are more concentrated than lemons, I added the orange to tone it down too. Fresh from Farm Oranges Limorange Drink