Author: MsThorns

Powered by Soul Spotlight: Charles L. Mason III

He is that guy, you know that glass is half-full guy whose optimism in what looks to be fairly negative circumstances is quite remarkable. I’ve had the pleasure of witnessing first hand how his optimism and commitment to others have had a positive influence on their lives and am pleased and proud of him for doing something good for himself.  Introducing one of my favorite Kappa’s, Charles Mason, in his own words.


 DSCN6109
About
My name is Charles L. Mason III, 51, born in Norristown Pennsylvania, outside of Philadelphia.  I moved south in 1981 to attend Johnson C. Smith University in Charlotte, North Carolina.  I’ve lived in Atlanta nearly 26 years and am married to my college sweetheart.  In terms of what I do, it’s been said that people will have at least three careers in their lifetime.  I started as an accountant, have been an application developer, am currently a government administrator making a transition to my fourth career in photography.

Talk about your fitness routine.
Because of back issues I’ve temporarily halted my workout routine.  Previously I walked 5 miles, 4 times a week at Stone Mountain and performed back stabilization exercises.  I also really use to enjoy yoga.

Do you follow a particular nutrition plan?
I eat three meals a day. For breakfast usually a protein shake.  For lunch a small serving of a low-fat meat with two vegetables.  For dinner I usually have chicken or a meal similar to lunch.  I do occasionally treat myself to Ben & Jerry’s Pistachio Pistachio ice cream which is my favorite.

How long have you been following this nutrition plan?
I’ve been following this plan for about six months.  I used to eat a lot of carbs and processed food that seemed to make me tired.  The switch to this form of eating has given me more energy.

Do you have a success story/testlmony you’d like to share?
I’d been visiting doctors about back issues and was experiencing pain in my back and knee at night to the point that I couldn’t get in a comfortable position for sleep.  It was taking 20 minutes or more every night before I could go to sleep. Tired of the pain, I decided to try losing weight to see if that would help with the back pain as well as benefit my blood pressure numbers. After seeing the success that my frat brother had on a high protein, low-carb diet I adopted his eating regimen. Over 9 weeks of this regimen I lost 33 pounds. I gained back 5 pounds but have maintained ever since.

DSCN7463

 
Do you have a personal motto/philosophy?
Yes, it’s your attitude not your aptitude that determines your altitude.

Powered by Soul thanks Charles for sharing his story and hope that it inspires others to make the steps necessary to improve their health and quality of life.

If you or someone you know would like to be featured in the spotlight, please let me know in the comments, on Google+ or via Twitter.

The E Word

After a wonderful holiday season and clearance from the doctor I was back into the swing of things on the exercise front. I’d resumed the regular schedule, hitting the gym before work and was able to start running again on a limited basis without pain. It was good to be back, then my head busted up the party

Sinusitis in the dead of winter.

20140123_204424

The doctor said it could be caused by a virus along with breathing dry indoor air. Rx this time? Meds and a cool mist humidifier, which I have yet to purchase. I’m feeling fine now but am having major difficulty getting my fanny back in exercise mode and you best believe I have ALL of the EXCUSES to not do so:

  • it’s too cold to be going out at 5:30 in the morning
  • I might hurt something else
  • don’t want to be bothered with people
  • gym cooties
  • don’t have a treadmill/elliptical/bike at home
  • lack of perfect shoes

blah…blah…blah

Though these excuses are lame they are apparently enough to keep me from working out.  I was well enough to exercise on Monday. Today is FRIDAY and I have yet to lift any weight heavier than my purse, or run anywhere besides the bathroom. At the end of the day, it’s not really the illness that got me off my game, it’s the mind and the excuses it creates. The same mind that creates the excuses says I can also choose to get off the couch and get my butt in gear.  When that will happen, I do not know.

How about you? Are excuses winning and your fitness losing? I’d like to hear your excuses AND how you overcame them to get back on track.  Let me know in the comments, on Twitter or Google+.

Until next time, see you (hopefully soon) at the gym.

Photo(s):MsThorns

C is for…

I wish there was something or someone that I could blame it on. Genes surely play a role. My family happens to be active producers and consumers in the sport of BAKING and EATING. We all bake and we all eat what we bake.  My specialty happens to be cookies.

800px-1970's_easy_bake_oven_2013-09-17_19-40My baking experience began way back with a little green contraption called the Easy Bake Oven.  It was a little bitty faux appliance from which one could produce little bitty cakes from little bitty cake mix.  The heating element was a light bulb and I suppose it was fairly safe for its time. After one too many experiments with flour and sugar in the Easy Bake mama finally caved and let me bake my first batch of cookies, sugar cookies at around 7 or 8 years old. That was the moment that Cookie Monster Thorns was born.IMG_7177

For 40 years I don’t recall going a month without baking cookies or a week without eating them which is not necessarily a good thing for someone who: a)has struggled with weight issues most of her life and ; b)someone who was diagnosed with Type II diabetes in 2004.  Neither of these issues stopped me from my cookie baking or eating in fact rebelliousness and denial led me to do it more, until a series of events got me “scared straight”, sort of.

I still eat and bake cookies, just not like I used to my health was suffering and I was under orders to lose weight which I did.  However, I’m a realist and know my body.  Flat out cold turkey cookie quitting didn’t work.  Every time I tried it, it ended in some sort of cookie coma in which I’d end up begging God to let me live with the promise of never doing it again.  So I stopped doing it, going overboard that is.  If I want the cookie(s) I eat them and move on — no self-bashing, no belly aches and no promises to God to not do it again.  Don’t get me wrong, if I let cookies (and a few other things) go completely, I’d probably fit nicely on the BMI charts by now but I’m not there.  In the meantime I’ll eat as well as I can, workout and have a cookie as needed.

What about you? Are you a cookie monster?  What is that thing that you enjoy so much that you won’t refrain from it even if it doing so can improve your health and fitness?  I’d love to hear about it.  Let me know in the comments on Google+ or Twitter.

Until next time, see you in the kitchen, where I’ll be preparing a lovely salad with cookies for dessert :-).

2012-12-29 12.29.00 (1280x960)

Photos: Easy Bake Oven Wikimedia Commons user Rdmsf; all others MsThorns

Skip the Gym – Fitness Blender

FBYTss

I blame and thank my dearest Wonder Woman for her lead.  I had been following her posts on her morning workout with kettlebells. They looked dangerous and intriguing, which means I had to try it.   She suggested I search Youtube to get an idea of how they’re used and to find a workout.

Turns out that there were tons of videos out there.  I ended up choosing a beginner’s kettlebell routine from Fitness Blender.   I got through my first KB session unscathed, my floor not so much but I really enjoyed the routine and have completed many others since. I return to Fitness Blender time and again for the following reasons:

  • The workout routines are filmed against a white background so that the viewer can see all the moves in plain view.  Also there are no distracting boob shots or butt shots, just the instructor(s) puttin in work.
  • The start of each routine provides a text outline of what it entails, so you can get your mind right from the beginning on what you’re about to do.
  • The routines are free of music, you get only the instructor(s) doing the workout with narration.  I don’t even miss the music.
  • There is a plethora of workouts to choose from. HIIT, cardio, kettlebell, weights etc all at different lengths and for different fitness levels. The 1-5 intensity scale,  caloric burn estimate and other descriptors clearly identify the level of difficulty.
  • No rah rah.  I’m not really here for all the “come on give me 5 more you can do ittttt” cheerleading.  A simple count down of reps or a timer suit me just fine, which is what Fitness Blender does.
  • It costs nothing, just the cost of whatever you’re paying for the internet.

and… last but not least… the instructors.

Fitness Blender consists of the husband and wife team of Daniel and Kelli.  Daniel performs the narration on the videos, Kelli, Daniel or both do the workouts. They’re both trained professionals who are experienced in the health and fitness industry. You can learn more about them and additional programs that are offered on their website.

Fitness Blender for me is THE best bang for the buck (or no bucks).  The variety of workouts available ensures that you won’t ever get bored, and the simplicity of their production allows you to focus on form instead of being distracted by everything else.  Next time you skip the gym give Fitness Blender a whirl.  You’ll be glad you did.

Until next time, see you at the virtual gym.

The Party’s Over (It’s not what you think)

20140103_074945
Gym vets know that the beginning of the year is when all the noobs and those who are trying to rekindle their fitness program show up. Now I won’t front I’m one who has scoffed at all the Johnny Come Latelies coming in hogging the machines the beginning of January. I don’t really sweat it because I know most of them will be gone by March.  I was judging them and their commitment and that is not cool.

I haven’t had a come to Jesus moment or anything of that sort, however looking back from whence I’ve come in the last six years, I know the struggle.  I know what it’s like to have the desire to go to the gym but not be able to because all the joints hurt from being heavy.  I know what it’s like to want to go to the gym and not do it because you’re far to depressed to leave the house and food is more comfortable than a treadmill.  I understand what it’s like to actually make an attempt and stop because it hurts too much and the progress is too slow. I know what it’s like to want to go to the gym but decide against it out of shame. Yeah, I get it and can no longer scoff.

I welcome all of those who are beginning or restarting their journey to better health at the gym.  I hope all of these folks stay past March. I hope that the trainers in the gym will lend a helping hand when they struggle and that the rest of us encourage and celebrate them in their success.

Until next time, see you at the gym.

Photos: MsThorns

Powered by Soul Spotlight: Lamont Doss

DossHulkThose with lesser stamina will be left in his dust gasping for air.  He doesn’t just take leisurely jaunts accross town, he can ride to another state with only his legs!  Introducing the Iron Man, Lamont Doss in his own words.

Vitals
My name is Lamont and I’m transitioning my residence from San Antonio, TX to Charlotte, NC. I’m 38 years old and employed as a Network Engineer.

Tell us about your fitness routine including type, days per week, location, preferences etc.
Because of my work schedule, I only work out on Sundays, Mondays, and Tuesdays. I have an alternating three day routine of Back/Chest, Legs, Shoulders/Arms. In the Spring and Summer months, I participate in a number of cycling events, so I’m trying to focus more on my legs during the off season.

Do you follow a particular nutrition plan?
This is an area where I really struggle. While I would love to verbosely describe my healthy eating habits, this is not my current reality. My nutrition plans are still a work in progress.

How long have you been active/following your nutrition plan/playing sports etc.?
I really got serious about having an active lifestyle about three years ago. I used to frequent the gym after work, and later, a colleague offered to teach me to play golf. From there, a couple of colleagues invited me to join them on a couple of 18 mile cycling rides, which grew into 25, 45, 60, then 100 mile events.

Do you have a success story/testimony relating to fitness, nutrition or your overall health?
Though my cholesterol levels are great, I still have issues with high blood pressure. That’s my next challenge, and necessary before I can claim success. In the interim, I can proudly say I’m physically stronger than I’ve ever been in life.

What motivates you to do what you do in terms of fitness and nutrition?
Stress, but mostly the release of it. Going through a divorce while taking on a new job was a bit of a load, so I used weightlifting as a way to purge frustration, stress, and anger. The redirection of bad energy helped me maintain my focus. Though I don’t have to deal with many of the aforementioned challenges anymore, I continue to find peace in my workout.

Do you have a personal motto/philosophy you’d wish to share?
Plan, achieve, and then excel.

Powered by Soul thanks Lamont for sharing the challenges and the triumphs of his fitness life.  Hopefully this writer will be left in his dust in a road race this spring 🙂

If you or someone you know would like to be featured in the Powered by Soul Spotlight, please let me know in the comments, contact me on Twitter or Google+.  Until next time see you at the gym.

Injury Report – Ridiculous

The latest injury news for the old broad is lumbar radiculopathy.  When I received the diagnosis I couldn’t help but think how close the word was to “ridiculous” and told the doctor as much.  This is a back problem, inflammation aggravating a nerve which manifested itself as a pain in the arse, hamstring and foot. This is not new and is something I’ve dealt with off and on for about 30 years.  In the past the condition has been treated by:

  • steroid injections which failed at relieving the back pain but ended up improving my asthma symptoms
  • chiropractic manipulation – which helped tremendously but required weekly visits that were not covered by insurance
  • major weight loss – which eliminated the chronic pain
The doctor didn’t ask me what I’d been doing but I told him about my exercise regimen which is what I assumed caused this latest flare-up.  To relieve the symptoms the doctor prescribed:
  • oral steroids (which are making me bats#$% crazy)
  • rest and, wait for it …
  • losing 10 pounds as my current level of exertion may be too much at my current weight

20131227_095017 (1)

Thus far I’ve taken the pills and stayed out of the gym, practiced yoga (the only exercise permissible) and have been contemplating how to address my diet in order to lose some more weight.  I’m not pleased but will do it, and will seek a nutritionist since I’m diabetic and  exercise five days a week.  In other words, I am actually complying with doctor’s orders 🙂

I hope that none of you are dealing with any injuries during this festive season.  If you are, I hope you’re on the mend, complying with the prescribed treatment(s) and enjoying your family and friends.  On the bright side, if you’re sidelined from the gym/road/court etc, that gives you more time to spend with the folks you love.

If you have a history of back problems, I’d loved to hear about your experiences and how you’ve overcome them.  Feel free to share in the comments or hit me up on Twitter or Google+.

Until next time see you somewhere, anywhere other than the doctor’s office 😉

Powered by Soul Spotlight: Kym McNair

Kym NcNair Jpegs-Kym NcNair Jpegs-0021She leaps tall buildings in a single bound, slays all foes and has the
ability to make you think you can do the same.  I continue to be inspired by her determination and work ethic and have been privileged to enjoy her sense of humor as well.  Known in certain circles as Wonder Woman, introducing Ms. Kym McNair in her own words.

Vitals
Kym McNair, 46 years young, Trainer/Educator for a Domestic Violence Agency.Tell us about your fitness routine including type, days per week, location, preferences etc.For the past 3 years I’ve been weight training. I mix in some cardio, which I really can’t stand, but I know I have to do it.

Do you follow a particular nutrition plan?
I don’t have a particular nutrition plan, but I try my best to avoid grains, refined sugar, and dairy. You could call it Ancestral/Paleo light. I pretty much eat what I want. It just so happens that I don’t want to eat anything that’s not going to help me maintain some level of fitness. I have moments when I want something that’s probably not going to be good for my body. I’ll eat it and my body will remind me why I stopped eating it. Short-term satisfaction is sometimes just not worth it.

Do you have a success story/testimony relating to fitness, nutrition or your overall health?

Testimony: Gym time is Kym time, and for the time that I’m there, every and anything that’s been troubling or worrying me disappears. Or sometimes I find a solution to something that’s been challenging. I don’t have to worry about one upping anybody because it’s just me and the weights.I’ve learned that I’m braver than I ever thought I could be.I’ve also learned that age does not matter. I’m in better shape today than I was in my 20s, and I just need to continue to listen to my body.

Kym 2010Kym NcNair Jpegs-Kym NcNair Jpegs-0025What motivates you to do what you do in terms of fitness and nutrition?
My nieces are motivation. I want to be here for them as long as possible, but I also want to pass on a legacy of good health and fitness. I love to take them to the farmer’s market and hear their excitement over foods that most adults I know can’t identify. I love it when they want to play with my exercise bands or show me how they can squat or lift one of their dumbbells. They came home from school one day full of excitement over learning mountain climbers!

I’m also motivated by myself and I know that may sound self-absorbed. But when I think about where I was just 3 years ago and the condition of my body compared to what I can do today,I’m motivated. I’m motivated by the weight I can lift or how my joints feel or how good I feel about how I now take care of my body. I’m motivated by the fact that moving my body makes the pain go away.

Do you have a personal motto/philosophy you’d wish to share?
This is the fitness mission statement I wrote back in 2011 when I first started weight training. This is a slightly modified version.

I am fearfully and wonderfully made. I have the privilege and responsibility for caring, loving and cherishing my mind, body, soul and spirit. I’m willing to forgive myself for an unhealthy past and just be mindful of the present. Everyday I intend to take advantage of the opportunity to make space for love and healing and to celebrate the blessing that my body is.Powered by Soul thanks Kym for being in the spotlight this month and for continuing to be an inspiration and a blessing to those who know and love her.If you or someone you know would liked to be featured in the Powered by Soul Spotlight, let me know in the comments, on Twitter or on Google+.

Until next time, see you at the gym.

Photos: Kym McNair’s collection

Additional resources: Precision Nutrition

Powered By Soul Spotlight: Ant Pruitt

Ant-Pruitt-Aug2012Common interests (fitness and photography) is how the first Spotlight individual entered my orbit.  A good guy, a smart guy, a fit guy and an unabashed supporter of a certain college football team, introducing Ant Pruitt in his own words.

Vitals

Ant(hony) Pruitt from Charlotte, North Carolina.  30 something, I think 36, I quit counting. I’m an IT Support Manager.

Talk about your fitness routine including type, days per week, location, preferences etc.

I workout a minimum of two days per week, but shoot for four either at the office fitness facility or Gold’s Gym. Heavy weeks and light weeks are mixed throughout the month with all muscle groups worked each week. A typical month may go something like: week 1 light, week 2 heavier, week 3 super heavy, week 4 light.  I also have some “musts” in the routine. “Upper body musts” = bench press, pull ups, bicep curls, lat pulls or rows. “Lower body musts” = Squats, dead lifts, calf raises. I also incorporate yoga once a week if possible.

Do you follow a particular nutrition plan?

It depends on how I feel and goals. Currently I’m on a higher protein diet with minimal carbs. If I’m dragging, I increase carbs. I also do periodic 48 hour fasts and fasts from particular foods, for example no beef all week or only fish all week. I fast to clear my mind and cleanse the GI tract.

How long have you been active/following your nutrition plan/playing sports etc.?

I’ve been exercising in some form 20+ years. My father used to FORCE ME to do push-ups every night as a kid. I’m also a former 3 -sport athlete. Only got conscious about higher protein since October 2012, but I used to just eat whatever and burn it. No less than 4000 calories a day.

Do you have a success story/testimony relating to fitness, nutrition or your overall health?

At my current age, I’m pushing more weight in the gym now than when I was in my “prime” in college almost 15 years ago. I can’t run as fast due to a replaced hip, but I’m just a hair above my “playing weight” by 10 lbs.
 Ant-Pruitt-Oct2013


What motivates you to do what you do in terms of fitness and nutrition?

Endorphins. I don’t have a real reason to be stronger or more flexible, but I feel better mentally and emotionally by doing so. Plus I don’t want to look like my classmates. I’m always told I don’t look any different or I look better. I’m proud of that.

Do you have a personal motto/philosophy you’d wish to share?

Burn more than what you eat. Stop looking for people to always be your motivation. Help yourself. THEN others may help you.

Powered by Soul thanks Ant Pruitt for sharing his story with the readers.  To find out more about Ant be sure to check him out here.

Photos: Ant Pruitt

New: Powered by Soul Spotlight

Hey everybody, just wanted to let you know that there will be a new weekly (I hope) feature called the Powered by Soul Spotlight.  The spotlight will feature folks who are committed to taking charge of their health and serve as a great inspiration for others, me included.  Look for the first installment this week.

If you or someone you know, would like to be featured in the spotlight let me know in the comments.
2011-06-05 002 001
photo: MsThorns