Chez FitMercy

I did some stress eating during the week and except intermittent fasting and organizing my home, I was not logging any intentional minutes other than a few strength training and of course cleaning the house. I am going to speak on stress management in the next post. I hope you get yourself ready to de-stress. I am not speaking about any topic [except the quiz below] today other than just let you into what my weight says this week. I weighed in at 167.2lbs , an 0.2lbs gain from last week. I saw this article on Sparkpeople.com and I think I can share it here. To find out whether your expectations about weight loss may be increasing your stress levels, take the following brief quiz. Indicate whether you think the following statements are true or false. To benefit from this exercise, your answer should reflect how you honestly feel most of the time, NOT what you think the “correct” response might be.

Fitness or  physical fitness is a general state of health and well-being and, more specifically, the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, moderate-vigorous Physical exercise, physical activity, and sufficient rest. It's not how long we will live, but how well. You can be successful without Fitness, but your success may be limited. Fitness builds energy that makes it possible to live with more zing and power. It's the pep you'll need to really go after your passions and goals. Our bodies were meant to move -- they actually crave exercise. Regular exercise is necessary for physical fitness and good health. Once you begin to exercise regularly, you will discover many more reasons why exercise is so important to improving the quality of your life.  Exercise reduces stress, lifts moods, and helps you sleep better. It can keep you looking and feeling younger throughout your entire life. A ...

Kyra Williams is the leader of a sparkteam where I am a member, she is also a blogger at  kyrawilliamsfitness.com . She periodically sends mail to us [members] on some important topics, this caught my attention and I am willing to share it on my blog.

The week 1 of the Biggest Loser Challenge ended yesterday and Wednesday Weigh-in is today. I will like to give a recap of how that past week went. During the weekend challenge we were required to do the following: Develop Nutritional Habits Develop Fitness Habits Develop Healthy Habits

I received a mail this past week with a request to discuss the above topic. It's not a very sensitive topic because I am more result-oriented than checking style out during or after a sweat session but I think I got interested along as I wrote. I am a stylish person in my own little way (we had that since we were little), and I think I can be crazy with labels. I love anything that I need to buy to be close to the best if not the best, I window-shop a lot maybe it's the reason I stand out for buying quality. It's in me to save to buy the best not for a show off but I believe that buying the best will save you of future unnecessary expenses (I have tested and tried that on several occasions). I become more conscious of kitting up for my workout sessions and probably answer a few questions so you understand my style.

I have kept at this streak for 20 good weeks straight up. Yaaaaaaaaaaaaaaayyyyyyyyy Find Below my chart for the past 5 months of consistent weigh ins.

When we talk of personality, we are referring to who you really are , what stuff you are made of, what you do as habit or attitude effortlessly or sometimes without thinking. For example you can never advise an extrovert to start talking because it is done without thinking neither will you force an introvert to socialize since he won't bulge. In the psychological world, they have a lot of classifications that I am not delving into in this post. I will be referring you to some quiz (at the end of the post) where you can find out where you belong and what you can do to help achieve your healthy goals. Did you wake up 4:30am everyday to get some runs in and after a week you were either exhausted, bored and uninterested in it any longer? Were you in a monthly challenge and your schedule did not see the light of the 5th day? Have you tried Yoga and you wondered what the slow motion is all about? Did you register in a gym at the beginning of a year and you wondered why t...

It had been great completing this week with daily exercising and cautious eating. My feelings was mixed on what the result would be because I am just days past TOM,  the weight is always maintained at this time but I did try my best to take healthy steps towards a weight loss this week. Low numbers on the scale doesn't come by accident, it comes through a conscious and consistent effort. I weighed in at 169.6lbs this morning (0.8lbs loss) I was determined to do something positive this week and I am grateful that lines were falling to me in pleasant places. One of the most important things that happened was my journal, it became a bestie this week and I wrote in it everyday. I planned and tracked my workout, planned and tracked my food, I wrote down my feelings including reasons for my failures and ways out.

I tried my best this past week but I think TOM really proved me wrong and I am not feeling bad about it at all. I am growing into it and I believe with time things will work well. As I planned last week Wednesday, I did 5 days intermittent fasting 14:10, one day 18:6 and a 24 hour fast which ended this morning. I stepped on the scale this morning and I weighed 170.4lbs, I know it has something to do with TOM and some other factors I took note of like overeating during my eating window. When breaking the fast by 11am in the morning, my meals are planned and on point but by the time I get home at dinner, there is a feeling to stock my tommy. I am putting that into consideration this week, meaning just because there is a fast does not give room to eat just about anything.  On the exercising front also, I did not lift a finger this week because I was just not feeling it (it's a bane). I am going to make sure to try my best this week to workout for the 7 days starting today, I stil...

My weigh in today looks well and with such small loss (0.2), it is a movement towards the right direction. The retreat had not allow my routine to be back to normal but I am focusing on my diet more. I intermittent fast everyday, a 14:10 pattern i.e. 14 hours fast and a 10 hours eating window. Let's speak more about food fast, for 40 days we had been involved in a 19:5 fasting pattern (spiritual exercise), and I may say I am reaping some benefits both physical and spiritual. I wasn't 100% faithful like DH was but I did up to 65% of the fast. I really learnt a whole lot of stuff about myself and hunger during these fasted periods, I will highlight a few: Intermittent fast or what I call "short term" hunger cannot kill me or anyone. I am well able to exercise in the morning fasted hours than when I break the fast at night, when I tend to be weaker. Hunger pangs bite hardest into me between the hours of 10am and 1pm. After these 3 hours I don't fe...

When I first started my journey to weight-loss in 2010, one of the easiest exercises for me was running. I loved the environment way back when the morning breeze will blow on my face as I was doing the 5k training. No gadgets to measure my pace, heart rate or speed, I just ran. I did high speed, easy pace and some walking till I am done for 30 minutes every other morning. I was also not alone because I met guys who love to run too. Fast forward to 2012 and we moved to another place where running was almost impossible (not safe enough). I had to register in a gym very close to the office and my passion for running continued and I even became the leader of a running group on sparkpeople, yay. 2014 I was posted to another department that made going to the gym practically impossible, I tried to adjust my schedules but it looks like every adjustment tightens the space harder. Since last month I have been following a blog Katie Froster's  runsforcookies which sparked running ...

It is going to be a quick post today because less had happened other than lots of clutter and disorganization, ish. Today is another weigh in and I can say I did not do badly with a gain of a pound from last week. TOM is here and I normally have a 3lbs gain for other months. To be candid, I hate making excuses but not when life keeps getting in my way. I have issues with people who are disorganized and they keep assuming that is the way every other person around them is. I became a little organized after reading Eat That Frog! (21 Great Ways to Stop Procrastinating and Get More Done in Less Time) . The book is about handling your stuff in the order of importance, the "frog" is actually the activity that is hardest for you and shouldn't be delegated or delayed for another time, this is marked "A", a "B" is what is second most important but that is not so vital but equally necessary. A "C" is an activity that can be delegated or shif...

I had a Fitbit activity tracker two years ago and it got lost never to be found again. I got a new tracker but not a Fitbit this time, it is called I5 Smart Bracelet . I realized there are hundreds of such activity trackers with no popular brand names that are out now for our use. I ordered my own tracker from AliExpress at a cheap rate of about $20 (N6,000.00) approximately. When it arrived in the mail, I sincerely did not know what to expect considering the cheapness of the product, I was preparing my mind for the worst ranging from a hyper-counting of my steps, to a faulty band, low battery etc. But with over two weeks of consistent use, I had really been surprised and impressed. Surprises : 1. Not different from the Fitbit I had 2 years back 2. Steps counting are almost near accurate (fitbit was not exact either) 3. It was not ambiguous 4. Battery life is quite reasonable (chargeable) 5. The color was just perfect for my skin. 6. There is a buzz feature t...

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 may or may not make this public yet but I am starting this blog in order to measure consistency in the things I want to do to get my goals achieved. I have so many goals in different areas and I hope this blog will help me get things done and I hope to celebrate it here too You can come in relax and give views and comments, be honest because that will be highly appreciated. I will need introduce myself here because you might likely not see me or anything about me. I am Tope Tunde I am married and happy. I love church, fitness and my career (in that order) This blog is about the three things that are of interest right now. xoxo. 12/10/2015 I have decided to make my blog public and I am enjoying the attractions especially since a week now. I don't have comments on my blog maybe because I am not as attractive as I thought with my blog yet. (the irony is if readers don't comment, I may not know what to do to make it better than this). I am changing the looks and wi...