Who is Miesha Roshawn?

Monday, January 30, 2012

Checking in :-)

I had a nice weekend...I hope you all did as well! Here are my totals from last week, 4 sessions:

Weight is #175, that's a 1.4 pound loss from last Monday! I'm happy with that because I've been gaining with the strength training.

Scale pic 1/30/12

Workout log for today:

I'm starting week 3 on this program and I'm already lifting heavier..yay! I didn't feel like I was forcing it either which is a good thing. When I'm in the gym working I am totally focused, it takes me to my happy place at 5 in the morning :-)

As I mentioned in my last post I was on the hunt for cute lingerie. Not only for Valentines Day but in general, pretty much everything I own is too big now! I took a trip to the mall, went to Fredrick's of Hollywood. Well low and behold they were having a MASSIVE sale!! My $320 tab ended up only costing $79 and some change! I won't show it all but these corsets were a STEAL!

Both came with detachable garters and a matching thong...hello!

This was just too cute to leave at the store!

I'm looking forward to a great week! Be easy!

- Posted using BlogPress from my iPhone

Friday, January 27, 2012

Friday baby!

Something about Friday afternoon makes me smile! Go figure? Hey to all my new followers!! *Waives* I'm trying to stop by all of your blogs and get familiar! Anyhoo, here's my workout log from yesterday...

I have three days of rest again this week, next week I'll only have two rest days. I can see and feel the difference in my body for sure! I'm not feeling the weight gain but I understand muscle is more dense than fat. I've made it through these first two weeks with very little cardio and to be honest I miss the high of intense cardio!

I'm going to tough out these next two weeks with limited cardio and wait to bring it back in week 5. I just might sneak in a session tomorrow morning though :-)

In other news I'm going to see my honey in two weeks! We have to celebrate Valentine's Day a few days early SO I'm on the hunt for a super sexy outfit!

I like these...

My motto is "go BIG or go HOME!" I run with the big dogs and I'm not shy when it comes to putting a smile on the booski's face :-)

I plan to chillax this weekend, nothing major to do. A little shopping, wanted to get my tattoo done but I might wait until next weekend? I'll keep you posted!! Have a great weekend everyone!!

- Posted using BlogPress from my iPhone

Wednesday, January 25, 2012

The non-humping hump day!

No humping for me today...smh. Anyway, here are my workout logs from yesterday and today!

So I seriously had a "dingbat" moment! I just realized this morning that I calculated my leg press weight wrong last week! Instead of multiplying the amount of weight I stacked on each side by two...I just listed the single weight! Duh!! So this morning I actually pressed #140 on my reps!

My body is still sore but not as much as it was last week. Next week the routine changes...please start praying for me now!

In other news, I've upgraded my peanut butter! No more natural not really natural at all Jif. I'm sad but I knew it was time. Here's what I'm eating now!

It resembles baby poo BUT if you can get past that it tastes pretty good!

Also I forgot to post this pic but better late than never!

Asian lettuce wraps! I'm not the only one that cooks at my house anymore!!! Thanks Mo...these were the bomb!

It is amazing what you can get accomplished when you remove yourself from FB and Twitter!! Damn I was wasting a lot of time!

- Posted using BlogPress from my iPhone

Monday, January 23, 2012

Good eats!!!

I've been trying a few new things (food wise) making it easier for me to stay on track. When eating "clean," theoretically speaking you should not be eating ANY packaged food! Well my lifestyle just doesn't accommodate 100% clean...that's real!

I stumbled upon these frozen meals by Healthy Choice (on sale) and wanted to give them a try!

Pumpkin Squash Ravioli: This one was pretty good! I have a serious thing for ravioli and this one had a great flavor! There were hints of sweet and sour which gave it a nice balance. Grade: B+

Lobster Cheese Ravioli: So I ate this one so damn fast..I almost didn't taste it! Awesome flavor!!! This one goes on my FAVS list! The filling was a tad salty in my opinion but I didn't need to add any salt like I do to the others. Grade: A-

Asian Potstickers: this was Okay. Nothing really spectacular about it. If you're used to eating your Potstickers fried crispy then you might not be able to get with the texture of the sticky dough. The filling was nice, I wasn't too fond of the "gummy" texture although I have eaten steamed Potstickers many times and they didn't taste like this. Grade: C-

This is it for now, I think I'll try a few more varieties this week and let you know how they taste!

- Posted using BlogPress from my iPhone

Weigh Day 1/23/12

Let me start this by sharing a couple "fat girl" pics that were sent to me over the weekend. These were taken in December 2002, before my girls were born!

I cringed when I saw these! I don't really know how much I weighed, I'm guessing about 220?? For everyone struggling with continuing or finding the motivation to keep going, these are for you!

No scale pic today (again) but I weighed this morning at 176.4. That's a 2.6 gain from last Monday. Truth be told I was expecting a gain since I eliminated cardio last week. I probably ate clean 60/40 of the week. That's not going to work!

I'm realizing as much as I'd like to follow this plan to the "T"...my reality is that I like to eat lol! I like what I like in moderation. Therefore cardio is a MUST to burn off my excess calories. I know..I know...this goes against this particular plan within the first 4 weeks but I'm not going cardio queen!

This morning I ran a little over a mile and I'll probably do spinning Tuesday and Thursday Turbo Fire or Ultimate Tae Bo for an hour each...that's all!!

Here's my workout log for today:

My soreness is gone as of this morning after my scheduled 3 days of rest thank goodness! I'm expecting a little bit this week but not nearly as much as last week!

Everyone have a great week!!

- Posted using BlogPress from my iPhone

Sunday, January 22, 2012

30 Day Mom Challenge

I came across this challenge on Miss Dre's blog at So She Writes, I read the tasks and I'm going to do this! Married, single or whatever we should always strive as women to be the best mothers we can be to our children! Here's the challenge: 




After checking the challenge I took a look at the site that published this challenge imom.com. This is a very cool site, mommy's check it out when you have some free time lol! I will take a look at my daily challenge every morning upon rising. I'll also let you know how it's going! #TEAMMOMMYHOOD


Friday, January 20, 2012

Tattoo rough draft :-)

 This is the concept for my tattoo! I sketched the idea on a post it note, then decided to try to copy it in a sketch program on my iPad! I'm not finished but  this is what I've got thus far! Thoughts??





Made it...week 1...whew!!!

I made it through my first week of workouts on the Jamie Eason LivFit plan! I can't lie, every part of my body that CAN hurt...DOES hurt! Wednesday night I laid on my bed on top of my covers, it felt like someone had left a block of cement atop my body and left me to die! I could not move! Everything felt heavy! This could be a good or bad thing depending on how you look at it lol!

I only had to workout (weights only) Monday thru Thursday each routine taking me about 40-45 minutes on average to complete including a 5 min warm up and cool down stretching. Here's my workout log for Thursday:

On this plan you aren't supposed to focus a lot on counting calories so I'm not :-). You're to focus on eating as clean as possible. I allowed myself a few slip ups but for the most part I did very well!

I keep thinking since I'm not burning off excess with cardio I really must be mindful of what I eat. I didn't use any recovery supplements (recommended) this week and I know now that I need to get some ASAP! So off to one of the vitamin stores I go this weekend! I know how these places like to "rob" uneducated folks...I know what I need so I'll be straight!

I'm EXCITED about this workout!!! I can't wait to report my progress in my strength training! Also next weeks workouts are identical to this week so I know what I'm facing...*sigh*

- Posted using BlogPress from my iPhone

Wednesday, January 18, 2012

Lets talk weight 0_o...Facebook & Twitter hiatus!

 As I continue on my lifelong journey to maintaining consistent health and fitness, the more I realize that I really don't like talking about weight loss with people. Not because I'm being an ass, I just don't get the point in going into detail about what I do in a lengthy conversation? I understand my weight loss is a topic of conversation but that's not what I like to talk about all of the time!

I've all but removed myself from all of the social network "groups" I was added to for fitness and weight loss..was recently added to another and I'll be leaving that one soon too! I get that I'm in a position to offer hope and inspiration to those who are struggling with weight loss, but the group setting is not my thing! In my personal opinion I believe you will get more from me by reading and following my blog. 

My story is here! What I've been doing, how I do it...all here! You're not going to get the full effect from me by me piggy backing off another persons comment on Facebook. If you want to know me, get to know me here! I don't hide aspects of my life. Primarily I talk about weight loss and my fitness goals here, but I also talk about my girls, my honey...basically all things Miesha!

It feels like I'm being backed into a corner! There are a lot of things that I dislike about the weight loss game! I respect those that are serious about changing their habits and overall health. I can't get with those that issue a new challenge every month but fall off after a week! I just can't! So please if you have a "group" on Facebook...DON'T ADD ME!! 

Also I am on a month long FB and Twitter hiatus! I'll be back February 16th. I need a break plus my blog needs me :-). 

Here are my workout logs from Tuesday and today:


Tuesday, January 17, 2012

Monday (via Tuesday) weigh day 1/16/12

Damn it I forgot to take a scale pic this morning! Well I did manage to get a few shots of my HRM totals last week :-)

Scale this morning read 173.8. I know I'm losing again, pounds and inches which is good...great! I've been hitting the weights and it sure makes a huge difference!



Here my workout log sheet for Monday!

I don't want to create clutter so once I snap the pic of my logs for reference, they are history! I'll try to jot a few notes everyday but will only weigh in on Monday. 

Monday, January 16, 2012

New Program!

I have to start off with sharing a pic of my lunch from today (I started this post on Friday, 1/13)! A tad bit pricey but oh so worth it! Cafe Express Mediterranean Salmon, yum yum good! Salmon, green beans, artichoke hearts with a lemon pesto..I'm in love! It was supposed to come with garlic bread but they messed up the order, I guess I didn't really need it?





In my anniversary post yesterday I mentioned the new workout program I'm starting on Monday, January 16. Unless you've been living under a rock and aren't familiar with Oxygen magazine, there is a very familiar face consistently in the pages. That would be fitness model Jamie Eason! I've always admired her lean, feminine physique. Do I want to be her size? No! I tend to like the body with muscle but not too defined..that's the kind of body she sports! I don't plan to enter the world of fitness completions, I just want my own perfectly imperfect body! I need a lil softness and some curves and so does the honey!

So anyway, Jamie Eason has teamed up with bodybuilding.com to create a 12 week program. It's called Jamie Eason's 12 week LivFit Trainer. It's 12 weeks long broken down into 3 phases, four weeks in each phase. The first phase eliminates cardio! You heard me right...NO CARDIO for 4 weeks! You are to focus on strength training and eating clean...that's it! I understand most people don't understand this but I'm sure there's a method to her madness lol! 

Phase two brings (moderate) cardio back into the mix, cuts starchy carbs towards the end of the day AND adds another set to the weights! Whew!! 

Phase three focuses on muscle preservation while burning fat. We're talking HIIT, plyometrics, super sets and active rest! The focus isn't based on cutting calories, you're still consuming about the same amount as in phase 2. This is a very detailed plan centered around going to the gym to get it done. She also gives you a meal plan to help with your eating along the way. I'm not eating clean 100% of the time, but I am cleaning up some of these bad habits I've been getting back into! 

I've been saying I want to focus more on strength training than cardio and that's what this plan is all about! This IS NOT A DIET! For the hard core cardio queens (I used to be one) out there...NEWS FLASH!! You CAN and WILL consistently burn more fat by building lean muscle with weights versus spending hours and hours each week doing cardio! Cardio makes me feel good but weight training makes me look good! There is a very clear difference in my progress pictures when I was spending more time focusing on strength training than cardio, like I'm doing right now. Here's an example lol! 

The soggy diaper look is not the business! O_o Since I just took a progress pic last week, I won't take another until 2/16! I'll let you know how it's going at the top of each week when I weigh myself. Let's get it!

Thursday, January 12, 2012

1 year @ 100+ down!!!!!!

It's my anniversary!!! I've been in maintenance mode officially for one entire year! I am blessed, truly blessed! 

All I really have to say is that I truly appreciate ALL of your well wishes, support and encouragement! My life is different in so many ways now. Although I'm up 7.6 pounds since January 12, 2011...I've got a solid plan in place to reach my next goal! I'll go into detail about that my next post!

Anniversary vlog in the works...a personal request on how I did it and how I'm keeping it off.Also getting a tattoo celebrate this accomplishment! 

Thanks from the bottom of my heart, you all have played a key role in my success!

Tuesday, January 10, 2012

Calculating your BMR

For anyone tracking calories and workouts, your BMR is extremely important to know. Especially if you are using a program such as My Fitness Pal or Sparkpeople for example. These programs give you a general net calorie count based on your weight and height. In order to know exactly how many calories you need to consume each day to create a deficit (either from exercise or food reduction), you have to know your BMR. 

I use the sedentary lifestyle calculation so that I can use food and workouts to create my deficit. If you use the lightly, moderate or very active calculations, your BMR is automatically figuring in the activity calories you have each week. I don't like this because some weeks I work out less than others. I also like to recalculate my BMR for every 5 pounds I lose. My current caloric needs as of today to maintain my current weight is 1880 based on my BMR and sedentary lifestyle calculations. It's suggested that you do not create a deficit with food reduction of more than 25-30%. 

For example if I choose not to workout one day, my calories consumed should not be less than 1316..make sense? On my workout days I should be consuming all of my calories. Remember it takes 3500 calorie deficit to lose 1 pound. If you're creating a 500 calorie deficit one way or another everyday for seven days, you'll lose a pound that week! Make sense?!

*Copied from another source*

BMR formula uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate (BMR). This is more accurate than calculating calorie needs based on body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will underestimate calorie needs) and the very fat (will over-estimate calorie needs).


English BMR Formula


Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )




Harris Benedict Formula





To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie- Calculation = BMR x 1.9



Total Calorie Needs Example

If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintainyour current weight.

Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight.

Do any of you use this calculation? I find this very effective when I'm tracking which I am doing now. 

Monday, January 9, 2012

Miesha's Black Bean Veggie Burgers

Please keep in mind that this is my own personal recipe. Be courteous and link back to me if you decide to share it :-)


1 (16 oz) can black beans rinsed
2 cu cooked brown rice
1/2 cu (unseasoned) bread crumbs
1/2 cu chunky salsa
2 large eggs beaten
1/2 cu zucchini chopped
1/2 cu mushrooms chopped
4 scallions (green onion) chopped
4 garlic cloves minced
4 Tbsp extra virgin olive oil
1 tsp sea salt (optional)
1/2 tsp black pepper
1/2 tsp cumin
1/2 tsp chili powder

Rinse black beans then mash them in a bowl with a fork

Add cooked brown rice, bread crumbs, salsa, eggs, zucchini, mushrooms, scallion, garlic, salt, pepper, cumin, and chili powder to bowl and mix (mash) well. 

Add half of extra virgin olive oil to skillet. Bring to medium heat. Form patties to place in skillet. Do not add patties until the skillet with oil is fully heated.

Allow patties to brown completely on each side, approximately 8-10 minutes. Be mindful when flipping the patties that they are still somewhat fragile. 

You can serve these as desired, I like mine with lettuce, tomato, mustard and ketchup .My girls like shredded melted cheese on top! Enjoy!

Saturday, January 7, 2012

Polar FT 40 Review!

I'm still learning when it comes to my vlogs lol! I figure the more I practice, the better I will get! Editing is very tedious, I can't imagine how folks like to do it for a living? I was going to insert a few pics of the display but I'm sure you get the point! This monitor is very user friendly, two thumbs up from me!

Friday, January 6, 2012

Tagged...yes Tagged SMDH...

Gee thanks Ro @ 25 Pounds Of Nothing for tagging me! Can you just HEAR the sarcasm dripping in this post lol?! I don't really care for tags BUT..I won't be a Debbie Downer...

The rules:

  • Post these rules.
  • You must post 11 random things yourself.
  • Answer the questions the tagger set for you in their post.
  • Create 11 new questions for the people you tag to answer.
  • Go to their blog and tell them that you've tagged them.
  • No stuff in the tagging section about ‘you are tagged if you are reading this.’ Blah blah blah, you legitimately have to tag 11 peeps!

11 random things about ME!

1. I don't let my girl's eat off of my plate...ever.
2. If I could walk around naked all of the time I probably would :-)
3. I LOVE sex, but I don't get it nearly enough lol!
4. I'm a very spontaneous person. 
5. I can fall asleep faster than you can say sleep lol!
6. I was accepted to Florida A&M university but opted not to go because I was "in love," I was dumb as hell at 19!
7. I truly enjoy lifting weights.
8. I sleep with my cell phone and Bluetooth in most nights. 
9. If I have another child and it so happens to be a girl her middle name will be Sharice. 
10. I love me some Young Jeezy!
11. A clean cut, well dressed man (suit and tie dressed), smelling good makes me weak #truth

Ro's questions:

  • What is your fav cheat food?
    Full fat Thai green curry chicken with jasmine rice...YUM!
  • Have you ever had two dates in one night?
    I've done a lil more than "date" two men in one night...don't judge me lmao!
  • What is your “Go to” beauty item (only one)
    Lip Gloss for sure!
  • What was your childhood nickname?
    I have a few but most common used was Cookie Boo smdh
  • Favorite Movie of 2011?
    I don't really watch movies but Laugh At My Pain gets my vote!
  • Do you collect anything? If so what? If not, what would you collect?
    Ink pens, magazines. 
  • Favorite Book of 2011?
    A Belle In Brooklyn
  • AqAQAQqaqAqaQqqqaqQaqqAqqAqqaqQqAAqqQAaqqqaFavorite age you have been so far? And WHY
    I'd have to say 30. I feel like I woke up and realized who Miesha really is. 
  • What is your “Go to” snack item (only one)?
  • Do you work in the field of your choice??
  • Paper or Plastic?
    • What is you Number one Goal for 2012?
      To continue to do the things that make me happy unapologetically!

      My questions:

      1. Sunsets or sunrise?
      2. How many times have you truly been in love?
      3. Name one accessory you can't leave the house without?
      4. Would you skydive?
      5. What's the first thing you take off when you walk in the house?
      6. If you were a bird, which one would you be? Why?
      7. What is one thing you love to do when nobody else is around?
      8. What's your favorite flower?
      9. What's your biggest phobia?
      10. Favorite margarita flavor?
      11. Do you sing (I mean really saaang) in the shower? 

      Who I'm tagging: 

    Tuesday, January 3, 2012

    January 2012 Weigh Day, Stats, Progress Pics!

    Here we go again! It's that time of the month! Weigh in, stats AND progress pics! I wish I could say that I didn't gain over the holiday's...well I can't and I did lol! I'm up 1.2 pounds since December 1, 2011. The only reason why this number isn't higher is because I worked out 4 times last week. When I tell you I ate like a complete ass on Christmas and New Year day...I'm dead damn serious! But you best believe I enjoyed every single second of it! Time well spent with my family :-)...

     Scale pic 1/1/12


    Bust: 34 1/2
    Chest: 31 1/2
    Waist: 30
    Hips: 43 1/2
    Thighs: (R) 24, (L) 23 3/4

    I don't remember the last time I posted my stats so this will be a clean slate! I'm looking forward to my strength training removing inches!

    I also wrote in a previous post that I would only post progress pics quarterly, well I've changed my mind! In order for me to keep myself accountable I will be posting full body progress pics at the start of each month...here they are! 

    On New Year Day!

    Progress Pic Front 1/3/12

    Progress Pic Back 1/3/12

    Well that's all as far as progress goes! I've got a HUGE anniversary coming up!!! 1 year at 100+ pounds down! I've decided to get a tattoo to represent this major accomplishment, just not sure what it will be?? Your ideas are welcomed! I'm also thinking about doing a fun vlog...not going to give details just yet but it will be comedy!

    Monday, January 2, 2012

    2011 In Review Vlog!!

    So after too much time and frustration, I think I've finally figured out a way to do quick and easy vlogs on the iPad with the Reel Director app!! I've been trying to figure this out for the last week and a half...smdh! That being said you'll see way more vlogs from me in 2012! Yay!! I'll try to keep them short so editing can be kept to a minimum.

    I also switched blogging platform apps on my iPad again. Currently I am using the Blogsy app which I absolutely LOVE! It's not cheap @ $4.99 but you really do get what you pay for! The Be Write HD app for the iPad is garbage! It's not user friendly at all! Waste of $$$ but oh well, onward I go! 

    I'll do a vlog review on my Polar FT 40 heart rate monitor this week :-)...all smiles about that! 

    Hopefully with practice I'll get better at recording myself, please be patient with me lol!

    ***I thought about something I said in my vlog, my honey and I did see each other 6 times in 2011***** #importantfact 

    2011 holiday card!

    I sent out every single holiday card I had printed to family & friends so I don't have one for myself (sigh)! I had to go online to the site I ordered them from to get a copy of the card I sent out to share with you all!

    Everyone LOVED the cards! I'm happy! Thank you Vista Print for giving me such an awesome product! Because my cards turned out so nice, I ordered a calendar for 2012! Funny I'm already thinking about our photo shoot for 2012! The direction will be different, totally different! Watch and wait for it! 


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