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A family history of diabetes, heart disease, hypertension, and breast cancer – Cookie was well on her way to much of the same as a prediabetic. Being made fun of and getting laughed at because of her size, did not stop her from improving her health and reaching her goals because she was determined to get the “last laugh.” She is now encouraging people to make the same decision that she did – simply put, she says “change your mind, change your life(style).”

@cookiemiller

For the not so nice girls who started at me in  disapproval when I walked into the gym: instead of staring, you should’ve smiled with encouragement because after all, I was doing something about it. To the guy who told me I looked like a “linebacker” during my senior year of high school. In the hallway! In front of everybody! I sincerely thank you – in fact, thank you all who have criticized or judged me for being obese. It is all thanks to you that I’ve been able to build the thick layer of skin that I have now. Thanks to you, I no longer concern myself with other peoples’ insignificant opinions of me; because of people like you, I am inspiring others; now, what is it that you do again?

Look guys, if you’re on a weight loss journey, my best advice to you is to worry about You! Disregard the criticism of others and NEVER give up! Build yourself a thick layer of skin and work [your hardest] because in the end, you get the last laugh.

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Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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Health Tips

How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

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Credit: Possible Pat

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IS MEAL PREPPING RIGHT FOR YOU ? I’m a firm believer in always staying prepared…

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IS MEAL PREPPING RIGHT FOR YOU ? 🍱
I’m a firm believer in always staying prepared ! Why ? Because if I’m hungry I won’t end up eating fast food or something I know I shouldn’t be having. My suggestion is prepare your food for 2 Days that way it stays fresh 👍🏻 consistency is key and if you want to reach your goals, it’s going to take disciple.

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Credit: Possible Pat

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Mike Rashid on Morning Routine

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Sharing some of my morning routine…

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Credit: mikerashid

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