I know, I know, I know...it's been over a week since I last posted. I'm sorry guys. I just haven't been inspired. I have indeed been working out (5 times a week, as usual), but I just haven't felt like talking about working out, or dieting, or anything else. I don't know what it is, but I promise to get back on my grind soon.

On a positive note, I'm trying (AGAIN) to get my cooking game up. I bought tons of fresh ingredients this week, and last night I made myself an awesome broccoli/cauliflower/cheese baked potato. Yum! I'm going to try to pull out a recipe to cook this Sunday, so I'll post it (and the outcome), if that happens.

Until then...stay positive and blessed!

If I have said it once, then I have said it 1000 times...they key to maintaining a healthy weight is all in your diet. Oh don't get me wrong, exercising is very important. However, what good is burning 300 calories on the treadmill, if you hop off and eat 2500-3000 calories throughout the rest of the day? Not much!

However, what I've realized is that not many people truly know how to eat healthy and low cal/fat. It's not all that uncommon for us to chow down on a package of trail mix (which can have as much as 693 calories and 44 grams of fat in 1 cup) as an afternoon snack and feel as though we made the smart choice. For me, it's about realizing where the calories and fat in our food truly comes from (i.e. butter, cream, cheese), and then looking for ways to avoid those.

I found a great article on ways to quickly and easily cut calories from your diet. Here are some of the tips that I have followed in the past. Check out the article for LOTS more options.

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  SWITCH YOUR SOUP "You can assume that varieties made with milk or cream—like clam chowder or cream of broccoli—contain 25 to 50 percent more calories than those made with a tomato base or clear broth, such as minestrone or vegetable soup," says Brekke. When dining out, be sure to ask your waiter if the soup is dairy-free.Calories saved per 12 oz.: 100 to 200
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  ADD THE OLIVE OIL LAST We often think of sautéing as a lowfat cooking method, but some vegetables, such as eggplant, mushrooms, and greens, tend to soak up the majority of the fat that's added to the pan. Dean Rucker, executive chef at the Golden Door Spa in Escondido, California, suggests steaming your veggies instead, then tossing them with a few teaspoons of extra-virgin olive oil, a squeeze of lemon, and a pinch of red pepper flakes and sea salt.Calories saved per cup: 150
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  AVOID SALADS WITH "CRISPY" IN THEIR NAME Some options pack more than 500 calories and 25 grams of fat when tossed with regular dressing, says Molly Kimball, R.D., a nutritionist at Ochsner's Elmwood Fitness Center in New Orleans. Order your greens with grilled chicken, shrimp, or salmon and lowfat dressing on the side.Calories saved: 250
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  CHOOSE WISELY AT BREAKFAST MEETINGS When fresh fruit salad or lowfat yogurt isn’t an option, you can still slash hundreds of calories by savoring four powdered sugar or glazed doughnut holes rather than that nutritious-sounding but humongous banana-walnut muffin.Calories saved: 280

Lessons Learned!

This weekend I partied the nights away in Phoenix, AZ for the NBA All-Star weekend, and I definitely learned a couple of things. Check them out!

1. Vitamin water and vodka is the TRUTH. I mean you're buzzed just as if you had been drinking any other cocktail...and yet you have no hang over (headache, nausea, or dizziness) in the morning. Plus you can take it on the road with you (by road...I mean anywhere within walking or cab distance. I DO NOT endorse drinking and driving) w/o drawing any attention from the Po Po!

2. Yo yo weight is NOT what's up. Here's the skinny...or the not so skinny. Last year I lost over 20 lbs in 3 months, going from 179lbs to 153lbs. However, I had NO idea how to maintain this and within 9 months gained it all back...plus some. I have been a bit embarrassed to put this out there, but just before Christmas I was about 184lbs. Undeterred, I got back on my 5 day/week workout plan, reined in my splurge eating, and this past Friday I weighed in at 175lbs. My goal is to get back down to 160 - 165lbs by April 4th...and of course to maintain this for the long haul.

When I headed off to Phoenix this weekend, I felt awesome b/c my tummy was flat, and I had met my 2/13 goal of 175lbs. However, after taking pics (and not being pleased with them) all weekend, then I can see just how much weight I have gained. I mean...a sistah is thick in the thighs. I guess that it has just been a while since I have taken pics more than once b/c I didn't like the 1st attempt...or poured over the options b4 posting a pic online. Not a great feeling.

3. This brings me to my final lesson...I am definitely not a quitter. As I boarded a 6 am flight...after 3 hrs of sleep, I began to plan out the rest of my week. The fact that I would get up at 5:30 tomorrow to head to the gym was not even a question in my mind. In fact...I will work out every day Tues - Sat in order to maintain my 5 day a week workout schedule. That's pretty huge for me. I've been trying to make exercising a 'non-debatable' activity for years, but yet there have still been those days where I would hit the snooze (or heck...plan to sleep in). To be at a point where working out 1st thing in the morning is just the standard start of my day is AWESOME, and it makes me feel encouraged that I'll have and KEEP the body that I want.

Back with more tips and info later this week!

Are you a glass half full or glass half empty person? Normally, I would say that I'm a glass half full person, but now I'm not quite sure. This week I am taking the class '7 Habits of Highly Effective People', and in all honesty...I'm not 100% sure that I am getting all of the benefits of the class. In fact...I can say that the word 'CROCK' has run through my head several times. Now mind you, I'm not saying the class is a crock, and in fact, I am sure that it would be quite beneficial for the right person. However, there just seems to be something standing in the way of my ability to drink the k00l-aid.

For instance, we have spent the morning discussing 'Win-Win' situations. Now, I by no means believe in being cut throat or stepping on others to move forward. However, a bit of healthy competition just seems kinda natural...and truly inevitable. I mean...it is what it is. However, the class is truly focused on finding a way for all parties to win, and I guess I just don't believe that is possible in EVERY situation.

So now, I don't know if I'm the pessimist (although Ti knows that I tend to be very doubtful of some ppl) or if this instructor is just in 'la la land'. I mean...we KNOW that not everyone can get promoted. However, the instructor would say that perhaps everyone can get promoted if we all work hard to grow the business. Yeah right!

What do you think? Do you look at the world through rose colored glasses, or are you a Debbie Downer?

Soooo...just a tad bit of sunshine and warm weather, and I am jumping out of my skin to get away and party! I don't know what it is, but I am sooooo ready for a good time right about now. If you're like me, then you're also looking for an escape. Here are 10 awesome and easy get away options.

I think that this one is my favorite:

Providenciales

Revered as one of the last unspoiled frontiers of the Caribbean, Turks and Caicos are tailor-made for long-weekend beach getaways thanks to their proximity to the U.S. The main island, Providenciales (known as Provo), is home to Grace Bay – one of the best beaches in the Caribbean and protected by a natural 499-mile long barrier reef that affords it clear turquoise waters for miles. Provo is an oasis for those seeking to do little more than lounge on the white sand beaches or explore the waters, as there are few diversions other than surf, sun, and sand.

How: Fly nonstop to the Providenciales airport from Atlanta (Delta; about 3 hours), Boston (American; about 3.5 hours), Miami (American; 1.5 hours), New York (American; about 3.5 hours), and Philadelphia (US Air; 3.5 hours).

Get Branded!

No...not w/fire and metal...with actions and a reputation that envokes the thoughts and feelings that you want ppl to have when your name pops up. I'm talking about a PERSONAL BRAND!

You know...you probably already have a personal brand. The question is "Is is the right one?" What do ppl associate with your name? Is it leadership? Trustworthiness? Dependability? Religious? A Strong Skill Set? Or do words like late, unreliable, and bad attitude come to mind? Either way, you're walking around wearing your own brand.

If you haven't really focused on personal brand in the past, then here is your opportunity to begin. Below are a couple of tips to get you on your way.

Identify Your Strengths and Capitalize: What are you better at than anyone else in your industry? If you’re a blogger, perhaps you can write a rant post like no one else (holla!). If you’re an SEO, maybe you understand patents like Bill Slawski. If you’re a search reporter, maybe you have a clone and therefore can be up 27 hours a day covering the news. Or maybe you hate on Google a bit harsher than everyone else, are the CEO who can make hires like nobody’s business or you look good in a color no one else will touch. Whatever it is, there’s something that you do that no one else can compete with. Figure out what it is and squeeze every bit of equity out of it that you can.

Help Others: Now that you’ve got all that figured out, stop thinking about yourself and give back. There’s an old saying that “givers gain” and I stand by that. Use your strengths to give back to the community and help those who have helped you. Whether it be volunteering your time or speaking at conferences, looking beyond yourself is a good way to increase the value of your personal brand and also grow your network. If we’re looking at giving back from a less than altruistic angle, it’s also a good way to get people to talk about you…

Get Other People To Sing Your Praises: You’re not going to build your brand by talking about yourself. You walking up to me in a bar and launching into a pitch about how you’re the greatest SEO that has ever lived isn’t going to help you build your brand with me. It’s going to make me roll my eyes at you and start eyeing the room for someone who will buy me another drink. However, if someone I trust comes up to me and tells me that you are by far the greatest SEO on the planet, well…then I’m going to buy YOU a drink. See the difference. Your personal brand isn’t dependent on what you’re saying about yourself, it’s the combination of what everyone else is saying about you.

Be Visible: You’re not going to get people talking about you if you’re in a corner. (Well, at least not taking about you in a positive light.) Be blogging, mark your territory and be active on the social networks like Facebook and Twitter, and be a top contributor on sites that are your industry’s equivalent to Sphinn or Digg. And when you create accounts on these sites, use the same username and upload your photo or company logo to keep your brand in users' minds. This way when your boss catches you Twittering all afternoon you can explain to him that you’re not goofing off. You’re helping to brand yourself and his company as dominant industry forces. Exactly.

Be Yourself & Take a Stance: Your brand is strengthened every time you speak out and let your opinions be known. Those who don’t stand up for themselves will allow others to walk all over them. People are attracted to others who are confident, intelligent and charismatic. Take a stance on issues that are important to you and show people what you’re really about. Do you think paid links are the greatest thing since link bait? Fine. Speak out on it, regardless of whether Matt Cutts is in the room or not. Politics aside, people would much rather associate themselves and work with people that they like and trust to be honest with them than someone who follows the herd. Personal brands are rooted in your ability to be authentic. In order to build your brand, you have to be you.

Taken from this article.