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Tuesday, April 28, 2015

When I started my weight loss journey, I had no idea I would be where I am today! I had a set amount of weight I wanted to lose, a weight loss goal.  

Did that happen? NO! 
Is that OK? ABSOLUTELY!!!
Am I happy with where I am today? 100%

It hit me over the weekend, as I was wearing my size small shirt and my size 10 jeans, that I have done a great job.  And, even though I have not "hit my target weight" I am satisfied with the mental and physical changes that have taken place!  I have gone from a size 22 to being able to fit into a 10, from wearing XL shirts to fitting into a small.  




Would I like to hit my target weight, sure.  Does that number on the scale define me and my progress, absolutely not! I am in such a happy and healthy place, I couldn't be happier with myself!



Check out more of my progress and everyday activities by: 

Liking my Facebook Page at  https://www.facebook.com/wholesomeandfit

Following me on Twitter at  https://twitter.com/WholesomeandFit 

Following me on Pinterest at  https://www.pinterest.com/wholesomeandfit/

Tuesday, April 21, 2015

Jen Cummins
32 years old
Total weight loss to date - 83 pounds

When and why did you decide to start your weight loss journey?
I’ve struggled with my weight my entire life.  Then in 2011, I decided it was time to get healthy and lost 60 pounds and was the healthiest I had been my adult life!! And then, I unexpectedly got pregnant. Due to back spasms I was unable to work out my entire pregnancy. I craved and ate fast food two or three times a day which led me to gain 68 pounds! June 28, 2013, I decided it was time to get start taking time for myself.  I really began my journey to becoming a healthy role model for my daughter.  I lost weight through counting calories using myfitnesspal and working out. Then in January of 2014, I ordered a challenge pack and became a Beachbody Coach.

What keeps you motivated along your journey?
My daughter, she’s currently 2.5 years old.   My goal is to be that healthy, strong, active role model in her life.

What are your fitness goals?
I’ve been overweight my entire life, so I just strive to be the healthiest and strongest adult I can be.  My ultimate goal is to be able to complete a full marathon!

What does your weekly exercise schedule look like?
Currently I’m training for my first ½ marathon, so I exercise 6 days a week; 3 of them running and the other 3 doing strength training and stretching. Some programs I enjoy and have done in my journey include: 10 Minute Trainer, p90x3, p90 and turbofire. I also enjoy heavy lifting and running.

What nutritional goals do you strive for?
I strive to eat healthy and clean about 80/20.  I normally stick to plan M-F and then on the weekends I let myself indulge.  I however was really strict and didn’t indulge until I hit my first long term goal, which was to be under 200 pounds.

What “tips and / or tricks” do you have for others? 
My workout advice to others is to start small.  Start with a goal of walking 2 days a week, then once that becomes routine, add on to it.  As far as nutrition goes, I think meal prepping on the weekend is a must.  If your meals are already prepared and you only have to reheat once you get home, you’re more likely to stay on plan and eat healthy.

How has your life changed since the start of your weight loss journey?
It’s changed tremendously.  I have self-confidence, I’m strong, I’m the healthiest weight I’ve ever been, I’m in the smallest clothing I’ve ever been, I feel comfortable in my own body and just love myself.  I know I can still improve but I’m VERY proud at how far I’ve come and can’t wait to see where I can go.

What are some of your favorite motivational thoughts and / or quotes that inspire you? 
One of my favorites is from Tony Horton:  Do your best, forget the rest; Anything is possible with hard work and dedication; One workout at a time.  One day at a time.  One meal at a time; Fitness is 100% mental.  Your body won’t go where your mind won’t push it; A huge part of losing weight is believing you can do it and realizing it won’t happen overnight; If you believe you can, you’re halfway there.   – These are some of my favorites.  I love to find new quotes on Pinterest.  But honestly, once you get out of your head/mind the “I can’ts or I wish I could….you’ll succeed with a little hard work and dedication.

You can follow Jen's Journey by liking her facebook page.  
Tuesday, April 14, 2015


Meet Ron ... this is the story of his AMAZING Transformation!!! 


My name is Ron Brower and I am from Syracuse, NY. I started my weight loss journey at an astounding 675lbs. It was June 2013, when I was in a desperate place. My walking was limited to about 15-30 seconds, I was completely dependent on my family for everything...putting my shoes on, doing my laundry, cooking my food...just to name a few things. I was unable to walk through the door way without having to turn to the side. I was wearing a size 9XL shirt and shorts, and I masked my pain of desperation and depression with food, alcohol and drugs... and excessive amounts of it. I got to a place where I was limited to the four walls of my room, and a doctor report that said "I will die by the age of 30 if I didn't make a change (which brought my mother to tears)! That was my "rock bottom" as people tend to call it, that triggered me to make an attempt to change my life, and my lifestyle. I really had no clue where to start, so clearly that led me to reach out for help. I made a Facebook post stating I hated my life and I wanted to change. A dear precious friend of mine, Gina D'Adarrio was gracious enough to respond, telling me she will do what she can to find help for me. Gina immediately contacted her cousin Nick Murphy, personal trainer and life coach at Mission Fitness because she knew without a shadow of a doubt that Nick would be the guy who would not only direct and guide me on my journey, but truly and genuinely care about me and my success as a person! Nick told Gina he would love to help me, and he required me to take the first step and contact him. So after wavering back and forth, feeling a little nervous and scared, and once again sitting in the four walls of my room that became all too familiar to me, I sent him a personal message on Facebook and asked "Can you help me lose weight?" Nick quickly responded, and told me that he would love to, and that him and his Mission Fitness (Facebook page) partner Jill Rupert would be over the following day to meet with me and my family. I anticipated the arrival of what I was hoping would be the key to getting my life back!! The one thing I knew I needed was...help! We met, we talked and I knew the two of them meant business. Seeing as how I didn't have the finances to pay for such extensive help, they offered up their services for free, if it meant saving my life. So from that day on both Nick and Jill have spent countless hours, day after day, week after week training me, holding me accountable, and teaching me the way to live healthy. They have touched on every aspect of my being...spirit, soul, and body. I have hit so many goals in this journey, and it's all been done through diet and exercise. They have me on what is called a ketogenic diet, which consists of heart healthy fats, animal source proteins, and green leafy vegetables. The diet is 80% of my results, and really assists in the exercise that I'm doing to lose weight.

Now I have a vision for my life. Sitting in my house barley being able to walk, I was left feeling hopeless, with no dreams or aspirations. Now that I have a life that I enjoy living, I now have a vision to help others achieve their weight loss goals, to become a personal trainer and to work with people who have been in a situation similar to mine to help them get their life back, and give them a purpose!

Many people ask me what my workout regime has been. Throughout the past 20 months it has changed as time progressed. My very first day I started off with 20 minutes of lifting my arms up and down for 30 seconds intervals, which brought me to complete exhaustion due to my lack of conditioning. That quickly progressed to one hour a day on the arm bike. I did that routine for three months which brought me to my 100 pound weight loss. After that I was able to make it into the gym. From there I started doing two hours on the seated elliptical. A few months after that I added in a total body daily boot camp with my trainers, along with 2 hours on the seated elliptical. Then I switched to speed walking the stairs for 30 minutes in addition to two hours on the seated elliptical along with weight training with my upper body. Lastly I progressed to doing the regular elliptical, starting out at 30 seconds my first attempt (I had to sit down and rest for 1 minute then do another 30 seconds), now I'm doing 3 hours a day! I do an hour on and then an hour rest, in addition to once a week weight training with my upper body and now also doing weight training with my lower body as well! It’s a lot of time I spend in the gym, but it's what’s required for this season of my life.
One of the biggest support systems I have in additional to my trainers is my Facebook page "600lbs to Success". My trainers advised me to start a Facebook page, and use it to help me stay accountable and also to help me stay focused on my goal. The objective was to post positive things about myself and motivational quotes about weight loss. The page really took off, and I now have followers from all over the world who follow me and my success and who really encourage me on what I set out to accomplish! I make posts on it daily whether it be pictures, videos, or motivational quotes. People that see my page have then been inspired to make changes in their own lives with their heath and weight. What was originally designed to help me has now really helped and motivated many other people! They see that if Ronnie Brower weighing 675lbs can lose weight, then so can they. My local community has been a big support to me as well. Local articles have been written about my success, news stories, and many donations from the community; anything from clothes, sneakers, and supplements that I need they are there to support me! This season of weight loss for me is coming to a close, and I'm excited to take my journey and pour my success into the lives of others!

Excellent job Ron, you are very inspiring!!!
Be sure to "like" and follow Ron's journey on his 600lbs to Success Facebook Page



Monday, April 13, 2015

Happy Monday to you all!!

I have been struggling with working out since Saturday due to a muscle issue that happened Saturday morning.  I had horrible pain radiating through my clavicle, making my arm go numb and shooting throughout my head and my back.  This pain calmed and turned into back spasms for the remainder of Saturday.  Long story short, I am fine :) just a little sore and had to see the Chiropractor today, which helped!

Sadly, I ended my 82 day running streak because of Saturday, this was a tough decision to make. However, I needed to listen to my body and I feel that it was the best decision, although I may have cried a little over it :(

I decided to start another round of the 21 Day Fix today, I took measurements and I am ready to go.  I am still resting my body for now but I plan on doing a PiYo / 21 Day Fix hybrid along with a new run streak starting soon!

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