Update

Sorry it has been so long that i have posted something. Last couple of months i been trying to put into practice the classes that i took last year. I have also been dealing with medical issues. Thankfully i am on the mend not 100% but getting there. With the Lords help he will make me better. I have been team teaching with instructors of Ride/Cycling. Very good time and glad for the experiance. Someday i will make myself proud. I feel i am in the midst of tranistioning, all around.

pumpkin cupcakes

2 tbs water
1 cake mix (spice, chocolate and yellow are best)
cake pan, and pumpkin


mix all ingrediants together in bowl and put in cupcake pan. bake for 18mins on 350 deg.

Happy Thanksgiving

I have sooo much to be thankful for. I am thankful for what the Lord has done and what he has not done for me. I am thankful for what the Lord has given and what He has given me.

I am certified in cycling and in primary aerobics. I started teach in late October for core values and cycling class in December 9th. I know He will lead me and help me like he did to help me study and receive the certification. If the Lord wills i want to go to school for something in the health and fitness next year. At work i have been leading a group that wants to be healthy conscious. eatrighteatlightbefit.blogspot


Today i get to visit family, cousins, aunt uncles and cousins children. One of my cousins family has 3 foster kids ages 2,3,4 excited to see them and visit wit the whole family.

I began my weight loss journey without knowing or trying. It all began when I was told my employer offered a discount at a local gym and fitness center. It was in walking distance from my workplace so I decided to sue this offer to exercise before starting work. I began on the treadmill and now use it along with the rest of the equipment.

I also found that in the gym area other classes were offered: cardio, bikes etc. but being overweight made me think twice about attending these classes. Now I do cardio, strength training and other programs/classes that they offer.
As time progressed I also learned of a support group called TOPS. My group is 999, Lancaster this is where I started to lose weight and become a healthier me.

I always knew I had some extra weight on my body. Growing up I had tried “diets” so I decided to join this group. My first meeting told me that “this was for me”, they didn’t stress any particular program, plan or talk about diets. Which is good because of growing up with the word diet tends to turn you off. I started going to the weekly meetings and found out that I could go there without judgment and receives support.

I attended weekly meetings and began to lose weight. Yes there were some ups and downs, but soon I was on my journey to healthier Denise. I had accepted my new lifestyle. As part of my new lifestyle I had to go through my kitchen cabinets, refrigerator, and freezer and clear out foods that were not healthy for me. I also went grocery shopping; I bought different foods like fish, boneless skinless chicken, frozen vegetables, as well as fresh fruits and vegetables. I also spent time looking for healthier recipes to spice up foods that I would enjoy. I also give honor to God, my family and close friends in helping me in changing my lifestyle.

After I began to lose weight I turned to the TOPS Magazine and my relationship with God for daily direction.

The beginning of my journey, I weighed 264 pounds and size 28 clothes. I am now 108 lbs lighter and wear a size 8/10. This took four years to accomplish. I’m now a KOPS and my responsibility is to encourage others.

Currently I work out six days a week and with one day to rest. These include at least three days of cardio (i.e. elliptical, cycling, step class) and strength training. The other day’s just cardio and weight training.

I am currently training to become a step instructor and plan to do a 5K run this year. It is good to have goals but I have learned that in order to successfully achieve those goals it is important to take one small at a time.


Denise Y Black
TOPS, 999 Lancaster, PA

Denise's Journey (rough draft)

I began my weight loss journey by going to the gym that was connected to my current place of employment. We get a discount in the membership when we join the gym and when I started at the gym it was 2 blocks away and I could walk there to and from work easily. For a long time I didn’t lose weight, I wasn’t even thinking about losing weight. I was just taking advantage of one of the perks of working at the company. One of the memories I have of the gym is going to the gym and walking on the treadmill, reading a book or watching TV and sometimes doing both. I wasn’t thinking of trying to lose weight or becoming healthy. Some members that still belong to the gym I go to remember that about also, they are the ones that reminded on how I started out. I remember going downstairs where they had a gymnasium and had classes. I was too afraid to even try the classes. Now I take a couple of them throughout the week.

As time progressed I learned there was a group called Tops (take off pounds sensibly). My growing up years I was never a thin or skinny child, I always had some extra weight on me. So I grew up with the term diet, so when I found out about Tops and what it was all about. I knew it was for me because it didn’t stress about a particular program, plan or talk about diet. I started going to the weekly meetings and found out that I could go there without judgment and with support, get weekly accountability and lose weight. I found a lifestyle that I could live with instead of a program, diet or plan that could help lose weight and then become lost after I lost the weight. I found a lifestyle that I could use to lose wiehgt and keep it off sensieble. When I began losing weight I was like some of the articles I read in tops magazine, I lost and gained before learning how to slowly lose and learning the lifestyle that I use, that I now use to keep me within leeway and a Kop.

I began weighing in at 264 and size 28 clothes, about 4 years later little over 100lbs and now a size 8/10. I recently became a Kop and enjoy the fact that i can help others that are on their journey to their goals to become healthier, lighter people. It also helps me to keep in check to help me stay in leeway. I have learned that just because I am a Kop I can’t just sit back and relax, it has become a lifestyle and now I have the responsibility of encouraging others. I will always have to balance wise eating and healthy exercise. I will always be a member of TOPS as long as it exists, because I need the support and accountability. I found out that I tend to slack when I don’t consistently weigh in and receive the support that is needed to stay healthy.

I have a sweet tooth and I allow myself a piece of chocolate each day. It is small but it satisfies the sweet tooth but keeps within portion control, and helps me from going overboard and overeating, getting on the wrong road.

Currently I workout 6 days at week, with one day of rest. I do 3 days of cardio (elliptical, cycling, step class) and some strength training. The other three days I do some cardio and weight training. I do something that I enjoy doing that keeps me wanting to do it. I found out if it is a chore you don’t always do it. The buddy system helps also because if you know someone is there that expects you, you don’t want to disappoint and not show up. So both work well for me, I get social interaction and a good workout at the same time. I am currently training to become a step instructor, participate in 5k walks/runs. I am planning to do my first 5k run this year. I have dreams to become a leader in healthy lifestyle groups, cycling instructor, and personal trainer. I have learned that is good to have dreams and to have goals. But with goals it is good to have attainable goals to the big goals. Then you can achieve one small step at a time.

a great bbq

Here you go - he got the recipe off of allrecipes.comPrep Time:5 MinCook Time:2 Hrs 45 MinReady In:2 Hrs 50 MinServings (Help) US Metric Calculate Original Recipe Yield 16 to 20 servings Ingredients4 pounds boneless chuck roast onion, chopped 2 tablespoons butter3 tablespoons distilled white vinegar 12 ounces chile sauce 2 tablespoons brown sugar 1 teaspoon mustard powder 2 tablespoons Worcestershire sauce 1/2 teaspoon freshly ground black pepper1 teaspoon salt 1/8 teaspoon ground cayenne pepper 3 cloves garlic, minced DirectionsPlace roast in a large covered pan. Roast at 325 degrees F (165 degrees C) for 2 hours, or until the meat falls apart and shreds easily. In a large skillet, melt butter over medium heat. Add onions, and saute until onions become translucent. Stir in vinegar and chili sauce. Fill empty chili sauce bottle with water, shake, and pour liquid into skillet. Mix in brown sugar, mustard, Worcestershire sauce, black pepper, salt, cayenne pepper, and garlic. Cook sauce over low heat, stirring often, until thickened. With two forks, shred roasted beef. Stir meat into the sauce in the skillet, and simmer for 30 minutes. Nutritional Information Amount Per Serving Calories: 200 Total Fat: 13.3g Cholesterol: 53mgNutritional InformationBarbecue Beef for SandwichesServings Per Recipe: 16Amount Per ServingCalories: 200Total Fat: 13.3g Cholesterol: 53mg Sodium: 207mg Total Carbs: 4.9g Dietary Fiber: 0.2g Protein: 14.4g

7/2/10

Tonight i went to a former instructor/friends house. She has a nice house and it was a good experience. These kind of events make me stop and think about how life was and how it is now. Both are good and enjoyed the experience tonight and remembering the good times. Also enjoyed catching up with people that i don't get to see often. It also has made me remember where i have come and how far. In some ways i feel stuck and want to move forward but that is hard to do considering my circumstances but in a way it is good to be where i am at. Life has been teaching me in some cases to slow down and enjoy life where it is. But in some to move on and keep going forward. Problem is i don't know what to do. I guess prayer, and wide open mind an thought before action is in order.

Like i love cvcc but in some respects i want to move forward to a thriving fitness center where can be challenged and i also feel that life is not going fast enough. It is hard for me to slow down and let things happen like they should. Big goal get a part time job so i can get out of debt because that is one way i am feeling stuck, i am needing to get money to get a better car, and pay some misc bills off. This is not a way to get rich just to get a better grip financially. The other is waiting to see what will happen to cvcc. I don't want to leave too soon because there maybe some hope yet. But not just to stay to stay. I do enjoy the people and the convenince of it being so close to my job. I will at least wait until i am mentored by Ricarda for step class and watch for opptys to use my experiences to help other people where i was. I miss the past but not all of it and the future is not easy because i don't know what it holds and but i like the fact that i have much more to learn and more growing to do.

I am looking forward to my 4 day weekend ahead. I need to write a list of things i want to get done and do while i am off. Hopefully i can do some relaxing while i am off. Tommorrow i get to go watch a movie hopefully it is a good one