Chez FitMercy

I have done this before and I am doing this again. I call it a familiarization tour, just my little way of letting you know me. Since today is 3rd, I will start with the 3rd question: A picture of your Thinspiration. What features do you like about this person? I will rather call it Fitspo or Fitspiration, I wish I had any at the moment. What we have all over the media is a photo-shopped bodies of the so-called models etc but... I actually have one aunty [She lives abroad] who I watched shrink in a healthy way in just a year. She was so determined and strong willed, I would like to be like her when I grow old. I am not really fantasized about her physical features but her mind set which is taking her to places health-wise. Find below her sparkpage link... http://www.sparkpeople.com/mypage.asp?id=FEMISLIM

HIIT = High Intensity Interval Training I did this workout with Jessica Smith this morning. It was not all sweaty but my heart rate was high and I knew something was going on there. I just read yesterday that if I really want this weight loss so well I must be ready to do the HIIT at least 5 times in week with at least 50 minutes timing. Today I could do only 20 minutes before I felt fainting and tired but I will surely get there soon. One day [If I push on today) soon, this blog will become so popular and become a reference point because I will have lost weight in a healthy way then.

I had been off working out for two days (self imposed rest), I think it's GS or.... that is too early to start misbehaving though. Anyways, I did the exercise I was supposed to do yesterday this morning, it was not sweaty [the weather was cold] but my heart rate was high [I will try that again] and I felt a little dizzy so I stopped. It's my IF day (spiritual though) [don't mind my abbv today]. You are not to understand it. I think my blog is more like a diary, Ok, a fitness diary or something like that. Or fitness rantings. Or fitness babblings. Or fitness gleanings. Whatever... I love that I am doing this and I can only see a end that is not near soon. To cut the long story short, I took off from where I stopped with my streak this morning. I am most definitely working my way up. SEE YOU AT THE TOP OF THE LADDER OF FITNESS AND STRENGTH.

I just stumbled on some articles now and after reading them, I am getting to the point where I know why I have been on a plateau for more than 2 years... I have been consistently working out to maintain my weight and be healthy (That is actually the initial goal, just exercise to be healthy) but now I want to lose weight and it is going to be better I up my workout sessions and more period of cardio/HIIT sessions too. These are some facts I gathered: Stay Healthy - 20+ minutes a day/5 days a week (moderate exercise) Maintain Weight - 45 - 60 minutes a day/5 days a week (moderate/high intensity exercise) Weight Loss - 60 - 90 minutes a day/5 days a week (high intensity exercise) http://www.popsugar.com/fitness/How-Much-Should-You-Exercise-Lose-Weight-20090267 I need a greater determination into this journey, I am tired of this front and back position on my weight loss. If I wish to do it, let it be done if not let it stay.

HIIT is my intention for today and I wish to use myself less so that I can do this tonight. I rested on our independence yesterday [not intentional]. I will most definitely resume today. I love my life. What do you do to nagging friendships. It's so hard to tell them they are a nuisance to my life. Ish

Wishing all Nigerians a Happy Independence today.

It's a confession but I tend to like these women, mark my words LIKE. I don't know them beyond the TV, am not sure they have too great lives other than the fact that they are famous actresses. Maybe someday I will know why I like them, that is a story for another day. Jessica Alba   Emma Stone

This man kicked my butts in the bootcamp training this morning, more that 50 minutes on my toes. I have decided to pardon him because he looks like my dad (deceased) I know soreness is inevitable tomorrow, all things being equal. I was all sweaty but I felt my heart rate was not as much as I desired anyways. I think I need some HIIT before the week runs out. A healthy hair on my head right now. My hairline looks more healthy but not as healthy as I desired so, relaxing may still wait. If I get a new wig this week, then I have a few months to still stretch my relaxed hair. My mood was nearly destroyed this morning but I felt ok later with a little patience. Woohoo

http://www.jessicasmithtv.com/ I did some cardio today and running outside wouldn't have given me this much satisfaction. The 40 minutes jog/walk was with Jessica Smith. It was sweaty and fun. What do I love about this woman? SPACE Yes, the fact that she does her workout on such little space like I have in my home makes me tick. I love her way of manipulating that little space to make a whole of calorie-burning-moves. I decided to download more of her workouts in her YouTube channel. I have subscribed and if anything new comes up today I will be among the first to know. The 40 minutes cardio was not too tiresome, neither was it simple. She created so many alternatives either you want it high or low impact. The fact is that which ever one you decide to go for, you will burning calories. WoooooHoooooo!!!! After this post I will be out get some cornrows done on my head by a hair stylist. I hope this one is not as insane as the rest of of them. I just want it simple, w

I have decided to rest today although I did 15 reps of back extension. I will try to also walk in place right now just to have my 10 mins in. [It is a must to do it] I have been having allergies for sometimes now and a drug was prescribed to me that seems to work for it although there is always a relapse. This is not the bone of contention but the adverse effects of the drugs on me are totally against my weight loss goals.. 1. Eating without gauge 2. No toileting for 2 days 3. Sleeping without caution I have decided to stop this drugs till I can get to the root of the cause of my allergy. I will however get a cream that should work when the scratching starts. I will surely survive it. Today is wash day and I also decided to do without the mayonnaise [it had made the hair brittle and soft to the level of excess breakage in the other washings] I also did not deep condition today.

This sponge cake and a bottle of wine for GO's birthday.  It is also a day of abstinence for me too and I am happy for the strength to carry through today. Thank you Jesus for strength. I worked this morning, working on my legs, hips, and butts. It was awesome and nice to work those muscle groups. [...]

Whatever happened today [how healthy that is I do not know] I cannot explain but... Maybe it's the core workout I had in the morning, it is almost 1pm right now and all I have had today is 1 glass of water and 1 orange. I packed my lunch but I am not able to eat it even till now. Whatever happens is a good sign. I actually overate last night too, I took out local garri with lots of vegetables. This morning 10 minutes ended with 37 mins (a constant 37 minutes in a row for sometimes now, why the coincidence). What must be done must be done. We shall be going home early today and I wish to quickly get into washing my hair and getting ready for tomorrow. It's GO's birthday tomorrow. I do not even have enough on me to get a gift but I will most definitely take him out tomorrow, all things being equal.

After reading a draft of the 10+ minutes streak written by Chris Downie (He warned against sharing the link, I would have posted it here) I decided to change the title of my streak, doing it exactly like his way. I am doing it his way so that I can achieve the recommended results. I have thought deeply on what to use in rewarding myself for keeping to this 10th Day of the Streak and I decided to do some stretching, just to relax and meditate. <link>www.sparkpeople.com/resource/browse-exercises.asp?exercise_type=yoga/stretching&exercise_level=any&equipment=any&bodypart=any</link> I also took a walk to the stores today and got some lip balm and a new type of tooth paste. I hope I will enjoy it better. I want to stop using the processed shea butter for my hair, the smell is not something I appreciate on my hair. There is always a way out though. There is someone that makes inconvenient jokes with me in the office, IT MUST STOP.

It's 9 days of active minutes today. I think the mindset of "just the next ten minutes and you are done" had really kept me going and tomorrow I will need to reward myself with something, to celebrate my 10th day of streaking. 10 of such will surely give me 100 days of streaking, I cannot seem to wait for that day [it's gonna be some wonderful time for me] Well, today it's 37 minutes working to some weights with  www.steadyhealth.com  and what can I say, yours truly it was awesome. I did some warm up for 5 minutes using the Falcons' GOYB [Get Off Your Butt] and I did 3 sets of 15 reps of most of the exercises, now my triceps are not only sore but shaky, I will need to do some cardio tomorrow, just cardio. I cannot afford to work any muscle group right now, they are all sore except maybe my abs [it's the only place there is no soreness right now. I will use this time to really thank God for all things. I see Him working things out for me in all areas, e

Dedicated to Kelly. The   Coat of Arms  of  Nigeria   has a black shield with two white lines that form in a "Y" shape. The   black shield   represents Nigeria's fertile soil, while the two   horses   or chargers on each side represent dignity. The eagle represents strength, while the green and white bands on the top of the shield represent the rich soil. [1] The red flowers at the base are  Costus spectabilis , Nigeria's national flower. This flower was chosen for inclusion in the coat of arms as it is found all over  Nigeria  and also stand for the beauty of the nation,The White Latter Y represent River niger And River Benue On the band around the base is Nigeria's  national motto  since 1978, "Unity and Faith, Peace and Progress", formerly "Peace, Unity, Freedom". [1]

Feeling so ZZzzzzzzzz right now, but I need to give this report. Exercise was Pilates today (never done it before), I did not really enjoy it because I was sore from yesterday's workout. I think I will resume my 10 minutes stuff so I will not be overworking the body. We are done with the first week of the challenge and I think it is a walk over. Getting ready for the battle to come though. What do you do when people say evil about you behind your back?

Today is rest day for me and I am sure not to do anything again tonight. I could not fulfil that promise last night, I exercised for more than 30 minutes yesterday. Today I had to de-clutter the house, arranging clothes and just throwing out old clothes. I need to prepare for the working week now. I love the texture of my hair after the wash of yesterday. I think I will relax a little with texlaxing this week. All I am trying to work on is my hairline and it looks as if it is responding slowly. I feel quite sleepy right now.

Hi friends Exercise I would have love to have my rest day today and get some yoga in tomorrow as an "active rest", but I just remembered my squats challenge is there to be done. If I can get some lovely pictures too I will try to get some strength trainings in tonight (it's what I am feeling like anyways). Hair So much desire to cut my hair off totally. What do I do now? So confused. I loved the feeling of the way I grew the hair a few years back. Should I do it again? Can I do it again? I really need answers before the coming week runs out.

Exercise Exercise this morning was walking workout (used Leslie Sansone's DVD) and I invariably used it to do my BLC fitness test. I have done this test over and over and I can specifically say what I am capable of doing now. The plank test I had also done severally and I know I can maintain good form for only 45 secs. I am ready to face the 30 day challenge to be better with these four tests. Hair I am still a little confused on what to do to my hair but trust me I need to change the look of this wig (I get bored easily). I could not have a wash day yesterday but I will surely do today, God's willing. I am getting some new shoes, and blouses. I really think they are on the high side though. The feel a little costly but they are all good stuff. A meeting continues today, I am so not feeling it today. I need to hit the market today for groceries to make and prepare for the coming week. It is well

Good day friends Exercise Exercise today was almost not happening but it eventually came through. 12 minutes in circuit training (cardio) Back workout circuit (10 minutes) I already logged my squat challenge but I am yet to do it. I intend spreading it into my day. Today it is going to be 60 squats i.e. 2 sets of 6 reps of the 5 exercises. Hair I could not wash my hair yesterday as promised and I am feeling so much itch right now. Today because there is no church activity, I am going home straight and there is enough time for me to wash my hair. Relationships My day today is based on the word of God that says "make every effort to be at peace with all men and holiness without which no man shall see God" .

Good Morning Friends Exercise I did a wonderful dance this morning with Shaun T. It was a great cardio for me with lots of sweat and feel-good spirit after. I always feel so proud of myself after a good workout. I also completed my second day in the squats challenge. I did 50 squats in all Challenge Woohoo!!! BLC 26 starts today and my weigh in is at 176.6lbs. I don't feel happy when I keep moving forward and backward this way, but I hope things will take a new shape in this round. I love to be in good shape. Hair My hair had been receiving lesser attention but today is going to be wash day and I will co-wash tonight Relationship I had to interfere in an issue I had dreaded for so long now. I am really depending on the holy spirit to help me resolve this because the people involved are of very strong character and attitude. I don't want it to escalate beyond the way it is now, and I know God will help me through.

Today was awesome. It was 30 minutes with Dennis, walking workout and sweaty workout too. Observations When I had not worked out in weeks, I realized I had been clumsy, grumpy, anxious and every other negative emotions that can be thought of. But now that I have been working out (just day 2 into my regimen), I feel more confident, energized, contented, optimistic and realistic too. I love what I do! [...]

Hey fitness, Today I did 10 minutes in the morning and it got my heart rate up. I think I am totally out of shape and those easy moves were so impossible for me. I have started and I hope to keep at it with a greater focus. This week will be a little busy because of the BLC that is starting. I love working out. Today 15/09/2014 Core and Shoulders I did the workout in ten minutes with a little modification and rests in between. 

I am not doing well today at all. My hair is really frustrating me and I think it is because I am giving it too much attention, too much fuss for nothing. I have been a little obsessive about my hair of late and now I am hating the whole idea and wherever that started from. Within 3 days, I have spend unnecessary monies and I feel a little bitter about it. I can see some lovely improvement in my baby hairs and hairline but notwithstanding, that should not start controlling my life and become so unreasonable. I am continuing with my wig regimen. The only concern I have now is that exercise starts tomorrow and that means more sweat. I promise to always find a way around it though. My rantings for the day.

A lot has been happening and one of it is that BLC round 26 is here for good. I have joined the team and I hope to put in the best to achieve the best. Lately, I have been a little clumsy with almost everything. I seem to just be surviving everything right now. I promise to be fine anyways. My hair had been a mess since yesterday, I think I am doing too much at the time. I will have to slow down a bit though. Over the next couple of weeks, I hope to meet new friends in my team and I hope we can help ourselves achieve our goals. I will try to also be consistent with this blog too with at least a weekly highlight. Ciao

Hey readers. It's exactly a week since my last post and my bad, no workout, bad eating habits and it looks as though a devil is taking over [I will never allow it in Jesus Name]. I eat virtually anything in site but I am careful to eat only when I feel hungry but I promise myself to start something tomorrow first of September [maybe the date has something to do with consistency, so I will flow with the date]... Continue...

This is a quick one. I just realized that my hair is growing. The frontline edges, even before getting my Castor Oil treatment I had been massaging my hair every morning and night with olive oil and shea butter and I feel my fingers are now catching some hair and I love the feeling a lot. Need to also say that my hair now feels a little thicker than what I had always had. I will be texlaxing by 6th of September, that is in two weeks time and I hope to get the best from that experience of using a lye relaxer in years of retouching. I usually pick some little stuff like this to succeed in them and when I do, I teach myself to face life and bigger challenge in such spirit.

Exercise Day 9 and 10 had been awesome. Yesterday I was determined to work out but it was so much time crunch, I just had a lot to do with little time. But it was nice I had to workout my core and some walking with Leslie. As little as I could do yesterday, I felt the effect today in my abs. AF is here too and it came calmly this time around (I love that it behaves itself so well this way all way and always). My workout: I did only the first circuit and did it just twice instead of thrice. Continue...

http://greatist.com/fitness/25-ways-run-faster-now

Exercise I had been dancing to DVDs for the past two days now and it had been leaving me all sweaty and glowing. I loved the feeling of endorphins' rush. It was a 25 minutes dance working the buns, thighs and abs. Shaun T showed expertise in what he does always, making cardio out of dancing. Food Food is already under control and I am happy to feel liberated from it's control. It is a good feeling after all. I felt really angry and I was happy nothing was in sight to eat so I drank water enough, later a friend gave a pack of plantain chips (it looks healthy enough to devour). Continue...

Exercise I am going to dance now, my first dance workout ever. I hope to love it. Food Still the same trend and walking the same path still. Although I have stopped eating today since 6pm and I am weighing in tomorrow. I feel heavy Continue...

Exercise Yesterday was a cold day and we did not do half of what we planned to with GO but I had a sweat out with Billy Blanks, it was sweaty and awesome too. Food All I was doing yesterday was eat, eat and eat more. Intermittent Fasting looks so undoable for me right now but I know I will do this someday soon. I promise myself I will Hair I think I am becoming obsessed with my hair right now, but I will do what I need to do to get my hair to the desired destination.

I have been reading so much on how to help my hair be better than it is presently. I posted the pictures yesterday of the stage my hair is and I am looking forward to when it will become more healthy and presentable.

I am not making a mistake about this hunger trouble now, I am sure it's the drugs am on and I am almost done. I woke up with hunger today and been eating since. My guests were kids today and we had a nice time together including a workout session and a yoga time. It can be hard and breathless keeping up with kids but I had to it with some fun in it. I am working out to a DVD tonight so that my streak is not widely broken. Continue...

Today is duh, No workout of any type and it's not really happy too. I have been feeling so hungry in the morning it's always unbearable for me. But tomorrow I will start being my normal self again, God's willing. I will be having loads of guests tomorrow, so I need to be up and doing. I really felt lazy today but I know there is always another day, which is tomorrow. Hair is still on point and am following the regimen faithfully. I bought some products today for the trial version and a start too. I must surely get there.

Today was not really awesome but I am truly surviving through it all. Food Today is my rest day on my workout schedule and I woke up even too lazy to workout too. Exercise I also woke up hungry today and even when I wanted to fast (spiritual) I could not, had to eat around 11am this morning (shame on me). Continue...

On another note, I wish to include my hair in my blogs. I hope I will also excel in this area of my life as I will in others too. I am becoming a little bit worried about the stage of the hair right now. It is a serious matter requiring serious attention. It has so receded in the front that it looks like I am going bald already. I don't appreciate that at all. I got a link that I hope will help my journey to make my hair bounce back to life. I will not resign to growing older and look like a granny at my age because of carelessness. Find the link below: http://www.rehairducation.com/sample-page/

Oyin is a reader of my blog and I am dedicating this particular blog to you and others who are interested. Wish to have more of you around. Click on the link below for the tips http://www.sparkpeople.com/resource/nutrition_articles.asp?id=2004

Morning Exercise 33 minutes with Tony Horton, I did modifications when I got tired though and it was sweaty and pumped my heart too. I may be doing some abs when I get home tonight. Food It's day 2 with my 8 hours window eating. As the program outlines, the major meal only come in after the 14 hours fasting (It's 14 for women and 16 for men).I stopped eating by 9pm last night and my 14-16 hours fasting should end between 11am - 1pm. There are some modifications to this diet when you are a beginner like me. I have read through the original manuscripts and I know it is a strict diet during the fast, you are not allow to take more than water during the fast. But with little modifications here and there, I took a cup of coffee with little milk and unnoticed sugar today, a 100g guava and 1 small orange. My major meal for the day is the one I will eat soon which is lunch. I hope this all works for me in the long run. By the time I follow this streak I should be doing wi

Weigh in: 174.8lbs Morning Exercise : 20 minutes walking with Leslie 12 minutes Upper Body workout 3 minutes stretch Food : Trying my hands on Daily Intermittent Fasting, I had tried it a few times before and somehow I got discouraged but right now I think I should give it a try again since it looks as if I have a candid support from an aunty on Facebook. I should survive it with a better mindset and support this time. It is an 8 hour eating window, i.e. I eat all I need in calories for the day within just 8 hours after which I stop eating. Today I will be eating between 11 - 12 noon (I feel so hungry right now because of the heavy bathroom use this morning sorry TMI). The initial idea was actually starting the window between 12 - 1pm and stop eating between 8 - 9pm. I am a bit optimistic about this and I believe I can do it. http://www.girlsgonestrong.com/why-motivation-doesnt-make-lasting-changes/

Monday:  Shoulders and Arms Tuesday:  Plyometric Circuit and Legs Wednesday:  Rest or Cardio Thursday:  Back Friday:  Chest and Shoulders Saturday:  High-Intensity Interval Cardio Sunday:  Rest WARM-UP This program is demanding and will challenge you in new ways. It's imperative to warm up before every workout to prepare your body for the unconventional exercises and techniques. Instead of performing an uninspired series of static stretches, which can actually leave cold muscles more prone to injury, warm up on the bike, elliptical, or treadmill. Move and stretch at the same time to get your blood flowing, prime your muscles, lubricate your joints, and prepare your body for a full range of motion under load. REST DAYS When you take a rest day, it's important to actually rest. When you're in the gym lifting, you're breaking down your muscle fibers, not growing them. Growth and recovery occur when your body is at rest, so give your muscles a break! "BE

In my quest to get all things ready for another streak, (wished I could have a 100 day streak like Chris Downie) I still downloaded some stuff online today. All this is to make a no-excuse program that I can follow without much stress. I eventually had this: Mondays - Cardio Tuesdays - Strength Training (Upper Body) Wednesdays - Cardio Thursdays - Strength Training (Lower Body) Fridays - Cardio Saturdays - Total Body Strength Training + Yoga Sundays - Active Rest As I write this now, I remembered a program I promised to do and I think I will still do that after 14 days of consistency with the above. http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-training.html

I am so happy with myself today. hmm.... I just downloaded some workout videos and I am so feeling accomplished about it right now. I never knew or believed I could do this all by myself. I will soon have a whole lot of collections to work with, without having to get to the gym for anything so serious. What I need now is motivation to work with always, especially in the mornings before my brain understand what is going on. I hope to get more downloads done and treasure what I have too. woohoo!!!

1.  SASSY SHAMROCK SHERIFFS If you become a Sheriff you will be expected to tow the line. While we realize this is a 12 week challenge, the Sheriffs take it one step further.  We have two mottos in ShamROCK County:  24/7/365!  and  SHUT UP AND SWEAT!  So if you're expecting to kick back between rounds, the Sheriff's Office is not for you! We continue our journey between rounds as well. 

The above is what I decided to make out of today, so far so good it looks that good although there are still some little little patches of dark shades. I think that is normal if you will ask me. I am still eating and below [after the cut] looks like what I have been doing for the past two weeks, lol.

Right now I am all bloated up and weigh in yesterday was at 175.6lbs i.e. 79kg, ouch!!! All clothes feels so snugly and I cannot explain if it is TOM but trust me I have been eating as if food is going out of fashion. Program is still feeling hot in church and the turn up by member had been great. It's really taking a toll on GO and I cannot wait for it to be over. I am also happy he will soon be on his annual leave, it is a much needed rest. No exercise + bad food = bloating and gas. You can see why I can never do without working out whether there is weight loss or not, I just must do it. It is vital for my existence now.

Here is Z's Transformational Tuesday post about making SMART goals: Today we're talking SMART goals. Have you set any for the next 12 weeks? Are you including goals that relate to what's important in your life, not just food & fitness? Are your goals in writing? To set yourself up for success, check if they are: Specific Measurable Attainable Relevant Timely SPECIFIC You know your goal is specific if it answers these questions: WHO: Who will be involved in helping you reach your goal (including yourself)?

If you into weight-loss, is there anytime this happens to you? lol, that happens to me a lot of time after working so hard, counting even the calories in water and voila not 1lb gain, not 2 but 4lbs. A whole 4 lbs. This had been happening to me since 2 years now, meaning...