Weight Loss. Travel Gains


When you reach your weight goals!

SW: 220 lbs

GW: 150-155 lbs 

CW: 149-151 lbs 

Pride. Happiness. Joy. Love. Accomplishment. Success. Fulfillment. Beautiful. Smaller. 

How do you feel once you reach a goal on this lifestyle change journey?

But the journey doesn’t end here! Stay tuned for updates on how to tone and maintain. 
Stay positive along your journey, you will do it and you will crush your goals! 

You survived the summer now what?!

A friend of mine asked me, “how’s the blogging going?” I almost responded, “great,” until I realized it had been a while since my last update. I missed the whole summer with my blogger friends, and I apologize for that!

Let me just say that, this summer was amazeballs for me! I visited Canada and the West Coast (LA) for the first time, the DMV, my alma mater, all of New England and even moved to a new state! During all of this excitement however, I had to keep my weight loss goals in mind. For those who may not remember, my original goal was 170 pounds but after reaching that I set a new goal of 150-155 pounds. At the start of the summer I was 164 pounds and just knew I would reach my new goal with little to no problems, how naive was I?

Losing weight in the summer and losing weight in the winter are TWO DIFFERENT THINGS (caps locks for greater emphasis). In the winter, in Boston, it snowed, and snowed, and snowed, and snowed….need I say more? I was stuck in the house, trying new healthy recipes, trying new workouts, being conscious of my healthy lifestyle change with ease. With the summer came not only warmer weather, but parties, rooftop outings, cookouts, bar-be-que ( a fav of mine), beach days, mini-vacays, big vacays and just food and alcohol everywhere all of the time. I was trying to lose weight but everyone around me was just trying to enjoy their summers. This made me attentive to my first piece of advice:

  1. Surround yourself with people who respect you and your goals! Respecting you and your goals means these people will not constantly temp you but they will keep you grounded. I was on the extreme, no cheat days unless I am on vacation, no alcohol except one day a week on occasion, no candy or sweets, no fun food….and my friends had to tell me I was being crazy. I had other friends who would make fun of or mock my healthy lifestyle change, and those people, are people I had to keep far away from me. I did not need anyone making this harder on me, making fun of me as though I could not do it, or saying I was ridiculous for making a positive change for my life. My AP (accountability partner as we call it) Eze was my go to when I was getting crazy with my diet and he always brought me back to reality! I suggest you find yourself an Eze!

During the winter, I went to the gym just about every single day of the week for a minimum of an hour. This was not feasible during the summer, there was something to do almost every weekend and everyday after work. This made planning extremely important.

  1. Plan your workouts like you plan your meals (meal prep). I realized that going to the gym everyday was no longer totally necessary, because I was so much closer to my weight goal and was refocusing my goals. I planned to go to the gym at least 3-4x a week for at least an hour, dedicating less time to cardio and more to weight lifting and stretching. This allowed me to still workout and to not stress about not making it to the gym in order to do some activities with friends.

While on vacation, delicious and tempting food is everywhere….and I mean everywhere. Make smart choices.

  1. Your cheat meal can still be a smart choice. If I was on vacation and eating wings, I would opt for the wings by themselves and leave the french fries alone. If I am going to drink any alcohol that day, all of my other beverages are going to be water. Just have balance.

You may be wondering, well what am I going to do with these “summer tips” with fall being 3 days away? These tips are season proof, and go forward will help me to maintain my weight on this healthy lifestyle journey. Throughout the traveling and temptation, I was able to reach my new weight goal, I am currently 151 pounds and plan to work on toning and maintaining. This has been a long journey from 220 pounds and it is not over yet, there’s always room to improve. And as always, anyone can do it, just make small changes each day until they become a habit.

Some good small changes:

  1. Drink more water. Substitute other drinks for water and when you don’t think you’re thirsty, drink water anyway.
  2. Take the stairs instead of elevator
  3. Get baked chicken instead of fried or sweet potato fries instead of regular
  4. Always have a vegetable with your meal
  5. Eat fruit instead of candy

You survived the summer but why not look good year round!

I apologize for not being as consistent as I should be, but my life has been pretty hectic lately to say the least. To make up for that, here is an August Special!

A friend of mine from college, whom I believe has always looked fabulous, has recently embarked on an incredible weight loss journey that I was ecstatic to share. Her interview is honest, inspiring and eye opening, and I hope you guys take as much from it as I did. Her name is Krista Theodore, she is a recent Penn State grad and has an amazing story to share. She also has started her own website which I encourage you to check out after you read the interview below! (Check it out: kmikaele.com)

Krista 1Krista 7

  • How did you get started on your healthy lifestyle change?

It was a combination of things that finally pushed me to make this change. First, my health was in a really bad state. I have several chronic conditions and I never wanted to think my weight was a factor. I would hear my doctor’s say “Krista, the weight has got to go!” and I would think to myself “How could my weight possibly be an issue if I was born with these conditions?” In fact, many of the medications they prescribed me caused this massive weight gain. I just didn’t want to believe there was a correlation between the two. Looking back, I think the real reason I was unwilling to recognize that it was time for me to lose weight was the fact that I like being invisible. Most people would probably be shocked to hear me say that because I am something of a “social butterfly” but what many close to me know is that I am really insecure and shy, especially when it comes to my appearance. I always felt that my weight was a protective coat and the more weight I carried, the less people want to be around me, I won’t get invited out and guys won’t approach me. Rejection is easier when you’re not in a position to get rejected. However, my friends would constantly tell me how uncomfortable they felt being around someone who felt that way. I never want to make the people I care about uncomfortable. So, I just got to a point where I was tired of being sick and a terrible friend. The first step I made was scheduling an appointment with a wellness program my job provides its employees. The program provides therapy, nutrition consulting and a fitness membership. Most people don’t understand why I went to a therapist to lose weight but it was the best decision I ever made. She helped me realize why I feel security in being obese and what emotions I felt in connections with food.  She also had me participate in groups to connect with other men and women dealing with weight issues. Then, the nutritionist gave me a roadmap of the types of foods and vitamins I should be consuming. Finally, the fitness membership gave me the opportunity to work with fitness professionals to plan out a workout that fit in my schedule and was still effective.

  • What is your motivation?

My motivation is my future. To be more specific, my future kids. Being as young as I am, having children is not on my radar at all right now, but I do think about them. This all relates back to something I saw while shopping with my mom. This little girl and her dad were playing around and decided to race to the car in the parking lot. As they are running towards the car, I see the little girl look back and call out to her mom. “Come on, Mommy! Hurry up!”  Then I look back and her mom, a heavy set woman, is trying her hardest to run and proceeds to run out of breath. I don’t think she made it 50 feet before stopping. I felt so uncomfortable and embarrassed for her. Then I looked down at my stomach and realized I was headed there. My mom was so active in my life and we did everything together: travel, play sports, cook etc. Her active participation during my childhood is what has made me the smart and caring person I am today. I don’t want to rob my future kids the opportunity to have a fun mom who can it all!

  • Do you follow a strict diet regime?

I wouldn’t describe my diet regime as strict. One thing my nutritionist taught me is that our bodies will not make eating healthy a habit if we try to make it a “diet” or deprive ourselves of treats. Together, he and I made a meal plan, where I eat small portions every three hours (five meals a day) and if I followed the plan for the week, I could treat myself to something small, healthy but still enjoyable, like frozen yogurt, smoothies, going to a restaurant etc.

I also do something called “Chef it Up Sundays”. On Sundays, I cook up all the meals I want for the week and store them in containers in the freezer. That way, I don’t have to think about food. I just grab the container and stick it in the microwave.

  • Do you follow a strict workout regime?

My life is so hectic and my schedule is packed due to my work. For that reason, I plan my fitness for when the time permits. Right now my schedule can accommodate an hour and a half Zumba twice a week after work, self-instructed cardio and strength training five times a week during my work lunch hour, and weekend runs. It is my hope that one day I can hire a professional trainer to help guide me through the rest of my journey.

  • How long have you been on this journey?

My whole life (HAHA). My weight has been up and down for that long, but this particular path in my journey started in November 2014.

  • What would you say has been the hardest part?

The hardest part has been adjusting to my new size. I love my clothes so the fact that I have had to “retire” my old clothes has been rough. In addition, I haven’t bought many new clothes because I am still transitioning, making it more difficult. Then, I get so much attention now. Remember, I like being invisible, so having people whistle in the streets and compliment me all the time has been really weird. Plus, I notice my clothes don’t fit but somehow I feel the same size. It’s been a crazy adjustment for me.

  • What are some routines that you swear by?

As cliché as I sounds, I have been waist training. I am not naïve to think the waist trainer is magical and will do all the work. If you are actually willing to put in the work, it has a lot of benefits. One being that the compression garment makes you less likely to overeat. Next, as you lose weight, it helps “shape” you. I was worried about losing my curves while losing weight but the waist trainer has helped cinch my waist. I wear mine 8 hours a day and now during my workouts.

  • Do you have any advice or words of encouragement for those out there looking to get started or to get back on track?

I have five pieces of advice:

  1. Don’t think you have to do this alone. You wouldn’t  believe how many people are trying to get healthy and fit, and are just as lost as you may be. Don’t be afraid to ask questions and take advice.
  2. It takes time. It didn’t take a day to put the weight on, so it won’t take a day to come off.
  3. Don’t try and use a short cut. I won’t knock anyone’s methods but I see a lot of quick weight loss schemes on social media. Don’t do it. Some of those products seem harmless but are really dangerous. Weight loss is important but so is health. They should be working hand and hand. Don’t sacrifice one for the other. Also, the quicker it comes off, the quicker it will come back.
  4. Don’t get caught up in numbers. The scale is no one’s friend! In the beginning of my journey, the scale didn’t move but my clothes were falling off. Don’t get discourage by everyone’s common enemy: the scale.
  5. Don’t compare your journey with someone else’s. You will drive yourself nuts that way. Weight loss and wellness is not one size fits all. Focus on you and take baby steps.

Krista 4 Krista 8

  • How much progress have you made thus far?

I have lost 109 pounds so far. I was 331 pounds and now I am 222. I was wearing a 22W/24 and now I am in between a 12/14.

  • What was your goal? And how did you set it?

I don’t have a goal per se. My doctor told me the weight I needed to be considered “healthy” but that number is far too low for my comfort. I don’t think I would be ok at 135 pounds at 5’ 6.5”. Right now, I want to be a size 10, so whatever pounds that is, but I think that could change once I get there.

  • Is there any one thing or things that have helped to make the biggest impact whilst on this journey?

Support. I don’t know if I’d be at the weight I am right now without my medical team, my parents, my friends, and all the support groups I participate in. It is so much easier when you are not doing it alone and have a crowd of people cheering you on. Plus, I find that the more support you have, the more resources you are exposed to.

  • Is there anything else that you want to share?

I have received not only a huge amount of positive feedback and support, but countless questions. I believe that weight loss and improved health is far easier to achieve when you have the tools, knowledge and support. For this reason, I have made a website to share recipes, tips, my journey, and other information. Check it out: kmikaele.com

Check out Krista’s amazing transformation photos below! Please be sure to check out her website for more advice and inspiration!

Krista 2 Krista 6 Krista 10  Krista 3Krista 9

Have your cake and eat it too!

Though I wouldn’t really recommend you eating all of the cake that you want, I do recommend all things in moderation. I’ve always had a mean sweet tooth and it’s been important to me that I cut my sugar intake, in order to lose and then maintain my weight loss. 

Every week I meal prep. I meal prep for breakfast, lunch, dinner as well as snacks in between. I also meal prep, for desert, on occasion (you know the whole moderation thing) to plan for success and not have any sweets that’ll totally throw me off my game. 

Some of my usuals would be fruit, banana and peanut butter, yogurt and strawberries, or kiwis and blueberries and other times it got a lot more fun….

I, despite my being lactose intolerant, LOVE ice cream and knew it wasn’t something I could willingly give up…not for good at least. So while grocery shopping, I stumbled upon this slightly healthier version of ice cream that I now include in some meal prep weeks. It’s absolutely delicious. All different flavors, mint chocolate chip, chocolate chip cookie dough or just fudge, for 100 calories. Did I mention that it’s Greek yogurt, so it’s packed with protein! 

I’ve tried almost all of the flavors and have yet to be disappointed! 

Though it’s not exactly cake, it’s a delicious substitute and a way to satisfy that sweet tooth that many of us can’t ignore! And even for those who don’t have a sweet tooth, it’s a satisfying treat on a warm sunny day! 

Monday Workout! 

Do as much as you can do, and then do some more!  


Another story of inspiration from someone just like you and me, someone who wanted to make a change and just did it! Darah Doubt and I attended school together in our younger years but more recently I have been watching her weight loss journey and it has been a great inspiration to my own. If you want to hear someone be honest and open about their struggles and successes, I promise, you won’t be disappointed by reading her interview below.

darah 2

Like many others, I have struggled with my weight for a very long time. I wasn’t a heavy child and my weight was not a problem until about 12-13 years old. At first it was just “baby fat” and the fact that obesity ran through many generations on my father’s side, was a warning. But when you’re 200 pounds and in the 9th grade, you know it’s now  a problem. My mom and I would often shop and look at big sizes and say that will never be us, but it’s all fun and games until your closet is filled with nothing but those sizes.

In my journey, I’ve always had people tell me how beautiful I was or how I didn’t  need to be small to be beautiful, which is absolutely true. But unless you’ve been there, you truly don’t understand. People treat you different when you’re overweight. They often see it as a problem that you caused and can fix, unlike skin color, age, or sexual orientation. Even as I see my weight come down, I notice how many people want to “do lunch” or “link up” and it saddens me.

I am sharing my story and I hope to cause someone else to maybe shares theirs as well. Please be patient with me, weight is something I don’t usually talk about….

How did you get started on your healthy lifestyle change?

I started on my weight loss journey back in 2009-2010 during my freshman year at Lincoln University. When I first started there, they had a fitness class requirement for all students who were over a certain BMI. Now this was totally unfair not only because BMI is inaccurate for people like athletes (not me lol) but it’s also a form of discrimination. The class was later dissolved but I took it because I actually wanted and needed to. So after completing the class, I lost a total of 16 pounds in a semester which is really good and made a total of 30 pounds lost for the year and ended up somewhere around 209 Yay Me!! So fast forward through some life events, some poor eating habits, lack of exercise and I graduated in 2013 at around 240-250. I couldn’t believe I had gained so much weight. I tried losing some more but after more life changes events, there I was, 22, 4’10, and 265 pounds. On my 23rd birthday, I decided to talk to a nutritionist and my PCP about a healthy weight loss plan that I could implement and began my most recent, most successful and hardest journey yet.

What is your motivation?

Aside from wanting to look good, which is something most people won’t admit because they don’t want to sound vain, my motivation is to just have a better quality of life. It sounds cliché but it is true. Since losing weight I find joy in the smallest things like walking between poles and not having to turn sideways or getting on a plane and not having to get an extender belt. I also think about future things like fitting into a nice wedding dress and being able to play with my children. And while I never had any health issues related to my weight, that is not something I wanted to experience and I wanted to be proactive.

Do you follow a strict diet regime?

I have a very strict diet. The biggest part of my diet is protein intake because it helps me to stay full. I only eat chicken and fish, I eat lots and lots of Greek yogurt, eggs and cheese. I drink protein shakes as well which help with toning after exercising. I also eat fruits and veggies. I don’t eat any fried or breaded foods, sugar, bread, starch, candy, pop, butter, chips, or creamy dressings.

Do you follow a strict workout regime?

My workout consists of at least 45 minutes of cardio that makes me break out in a profuse sweat including treadmill, bike and elliptical. I then lift weights with emphasis on my glutes, abs, and thighs.

How long have you been on this journey?

I began my most recent and most successful and hardest journey on Friday September 12th, 2014, my 23rd birthday and the best gift I have ever given myself. I was put on a very strict diet and exercise plan and I actually gained 7 pounds before my weight started to go down. Frustrating right!

What would you say has been the hardest part?

The hardest part for me is portion control. What can I say? I love food lol. But controlling my portions and eating very small amounts of food has been more beneficial to me than exercising, I found that even on weeks where I missed the gym, I still lost weight because I ate small amounts and also ate very healthy choices. I also was a candy and Sprite fanatic which I miss sometimes but I tried to drink pop one time and it just didn’t taste the same or give me the same satisfaction.

What are some routines that you swear by?

Cardio is key when working out because it makes you sweat and raises heart rate. Greek yogurt and Tilapia are the best foods to eat besides cottage cheese.

Do you have any advice or words of encouragement for those out there looking to get started or to get back on track?

Cliché but just do it. Stop thinking about, stop talking about it and just do it. That’s the hardest part. Once you start and make a conscious effort to make it a part of your lifestyle, it will become second nature. Certain things won’t even feel the same or taste the same. The best feeling is when you can try on something and say “it’s too big.” And do it for yourself, not for anyone else. That way whether you fail or succeed, it was up to you and you are held accountable.

How much progress have you made thus far?

My highest weight (December 18th, 2014) was 274.2 pounds, size 24 pants, 3x top, 44H bra size. Today, (July 13, 2015), I am 185.6 pounds, size 14 pants, Large top, 38H bra and loving it!

darah 3

What was your goal? And how did you set it?

My first goal was to lose 100 pounds and I have lost 89 so far. My new goal is to be between 140 and 150 but also look a certain way in my clothes meaning no back fat, thigh rolls, or muffin top.

Is there any one thing or things that have helped to make the biggest impact whilst on this journey?

My family and friends are very supportive of me and they often joke with me about my weight loss. My mom jokingly calls me Honey Bunches of Oat because of my healthy diet and I love it. I also appreciate my boyfriend because he puts up with my constant stories, he celebrates every pound like it’s the first, and makes sure that I know he is in my corner no matter how much I weigh.

Is there anything else that you want to share?

When they say love yourself no matter what size you are, it’s really true. When you beat yourself up about being heavy or decisions you made, you hinder your progress. Once you realize that you only get one natural life to live, you learn that you deserve to be happy in it. I thank God every day for the progress that He has placed upon my journey because I could not do it without Him. I’ve never loved myself the way I do now and it’s not because I am smaller but I am truly proud of myself for setting a goal, making a plan, and sticking to it. There will also be critics who say things like “you want to dress sexy because you lost weight” or “you look better big” and those are the people to stay away from because they were never for you and will stunt your growth. And no matter what size you are remember that life is about choices and anything that you decide or don’t decide to do, it’s up to you and it’s all on you.

Honestly, anyone can make a change, you just have to be consistent and persistent, check out more pictures of Darah’s transformation below!

darah 1 darah 7  darah 6 darah 9 darah 10 darah 5darah 8

Do you know anyone who has an amazing transformation? Tell them to email me to be featured at kalynflournoy@gmail.com.

The most frustrating thing in the world is when you are doing everything right (or so you think) and you are no longer getting any results. This my friend, is called “The Plateau”,  and it is one of the worst nightmares of the dedicated weight loser.

As I’ve shared before, I started this journey at 220 pounds, give or take, and currently (6/23/15) am weighing in at 158-159 lbs. Each time I’ve come close to the “4’s”….204, 194, 184, 174 and finally 164 I am always stuck there for a few weeks, and each time it drives me crazy. I would get so upset and become a slave to the scale, but constantly doing the same thing over and over. (Insanity is doing the same thing over and over and expecting different results- and boy was I going insane.) After binging on one of my favorite Hulu guilty pleasures, Biggest Loser, and doing my own research I found a few tips to try to reverse the plateau and get back on track with weight loss goals.

1. Maybe you have reached a plateau because you are no longer physically challenging yourself. Your body is just as smart as you are, and it can adapt to habits very quickly, even you working out. If you are doing the same thing, over and over and over again, your body will become less challenged and will have to work less hard, thus exuding less energy, which is less calories burned, which is less lbs/fat lost. SUGGESTION: Kick it up a notch or two, use heavier weights, do more reps, add more time, vary your workouts. Go hard or go home! Do interval training, run on the treadmill at your fastest possible pace for 1-2 minutes, jog for 3-4 minutes, walk for 3 minutes and do it again, your heart rate will be pumping and your glutes will thank me later!

2. Your diet isn’t on point. You could also be eating the wrong thing, or too much of the right thing (Yes, this is possible!) Try challenging yourself, this week I am going meatless and getting my protein and nutrients from things like beans, nuts and fresh veggies. Eliminate another bad food item and really begin to challenge yourself. As you get stronger on this journey start refusing to put anything that isn’t good for you in your body. (Say goodbye to soda and juice…tequila and red wine can stay…in moderation!) SUGGESTION: Slowly eliminate more of the not-so-good for you foods such as potato chips, candy and soda/juice and replace with nuts, veggies, fruit and water/green tea! Also try a cleanse once or twice (BE SMART ABOUT IT). Try different recipes for foods eliminating meat. Cut back to one cheat meal a week.

3. Try doing things backwards. Just pointing again that our body recognizes and adjusts to repetition, so confuse/shock the heck out of your body for some fantastic results. SUGGESTION: If you, like myself, are a treadmill person, instead of running/walking forward, get on the treadmill and go backwards. Start slow so you don’t hurt yourself and use a slight incline! If you typically do cardio first and then weight lift, switch it up, do your cardio last for a week!

4. You are eating too much sugar in your diet! I will have another blog post dedicated to sugar and all of it’s evils, but I want to share now, sugar is not, was never, and will never be your friend! Some doctors even suggest that patients don’t need to necessarily monitor their calorie count, but instead their sugar intake! Just cutting soda from your diet can result in a 5 lb. weight loss in a year’s time. SUGGESTION: Eliminate sugar and processed foods to the best of your ability. Fruits are a sugar that is better to have than sugar from candy so don’t eliminate fruit. Instead cut soda, juice, candy, SPLENDA, fancy coffee/tea drinks, shakes, slushies etc. and drink water!! If you must use sugar STEVIA is a good substitute. Always read the ingredients, if sugar is the first ingredient listed, that means it is the biggest ingredient to that food item (YES YOUR CEREALS ARE MADE OF PURE SUGAR IF THAT IS THE FIRST INGREDIENT), and know the many names that sugar can disguise itself under (sucrose and other “crose” names).

These changes should help you to get over the nasty plateau stage and get back in action with your weight loss goals.

See below a current picture of me (06/2015), trying on a SIZE 8 pair of pants…cutting my pants size in more than 1/2!! These were at Old Navy however and a lot of their clothes typically run bigger in my opinion, but a victory is a victory!

platuea size 8

There’s no perfect science to this weight loss thing and I do not have all of the answers, BUT I am sharing what has worked for me and want to encourage you to find what will work for you!

Has anyone else found successful ways to overcome a plateau? Shoot me an email at kalynflournoy@gmail.com

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