Written By Sheila Johnson



If you want to shed pounds, you aren’t alone. A whopping 84% of U.S. women report that they’d like to lose weight. Even more troubling, 39% of women surveyed say that concerns about their weight and dietary habits interfere with their happiness. If you stress about what you eat or the numbers on the scale, it’s time to make a change.


Andrew Walsh is dedicated to helping people get fit and happy with tailor-made training techniques that really work. The key to any weight loss plan is personalization. Women in particular may struggle with healthy weight management because most tips don’t take into account the unique needs of a female body.


The below guide explains who men and women lose weight differently and provides budget-friendly tips for weight management that are specific to women.


Understand the differences between how women versus men lose weight.


The male and female bodies differ in many ways. Men naturally have a faster metabolism, for example, and have more muscle mass. Women tend to have a higher body-fat percentage than men overall. According to Health grades, for a woman, a healthy body fat range is 20 to 25%. For men, it’s 10 to 15%.


Additionally, men and women gain weight differently. The stomach is a key target area for men, while women tend to also store fat in their thighs, butt, and arms. When it comes to losing weight, males and females thus tend to have different priority areas. Guys might be all about abs, for example, while girls might be focused on their thighs.


Hormones are another factor in how men and women lose weight differently. Men have higher concentrations of testosterone, while women have higher concentrations of estrogen. Estrogen is meant to help women retain fat reserves to support healthy reproduction and child-bearing. From a biological standpoint, women have a tougher time shedding pounds.


Reframe your mentality about why healthy weight matters.


Changing your mindset about weight loss is the first step in achieving your goals. Maybe you’ve been motivated by fantasies about the ultimate bikini body, or perhaps you’re driven by a desire to show superiority over others — what psychologists call “vindictive triumph.”


Weight loss isn’t just about aesthetics, however. An appropriate, healthy weight is critical to good health. Obesity is a risk factor for developing diabetes, hypertension, cardiovascular disease, and certain cancers. Reframe your mentality about weight loss and recognize that healthy habits like exercising and eating right aren’t punishments but a form of self-care.


Create a personalized weight loss plan that’s uniquely suited to your needs.


There are two main factors to consider when designing your weight loss plan — diet and exercise. When it comes to diet, aim for a balance of whole grains, lean proteins, low-fat dairy, and fresh fruits and vegetables. The Department of Agriculture’s My Plate guide can help you determine healthy portion sizes. It’s a free resource.


When it comes to exercise, the key to success is finding a physical activity that you actually enjoy. Don’t take spinning classes if you hate cycling. Instead, opt for yoga, Zumba, or jumping rope. There are many alternatives to choose from. Check out free fitness apps to guide your training or use a cost-efficient online trainer to get customized workouts.


To stay motivated, consider working out with a friend. Studies show that people train harder in groups and this is like having your very own cheerleader, for free. You can also invest in new workout clothes to get inspired. Save on cute athletic gear from major retailers by searching for online deals, like an Old Navy promo code.


Losing weight doesn’t have to be a struggle. Often, the key to success is simply to change your approach, both mentally and physically. The above guide provides some tips to get you started and offers affordable resources you can use on your fitness journey. Contact Andrew for help in getting started.


Photo Credit: Pexels.com


#firsttimehomebuyers #realestate

☑️First Real Estate Investment Property Purchased w/ the Love of My Life 💸

Two years ago, at 25 years old, I had $15k of credit card debt, pretty much zero $ in savings, was living pay check to pay check and just started a brand new job. I made the choice to rededicate my life to Christ and get rid of anyone or anything that no longer aligned with my goals and vision for the future.

With Jemma and I being engaged and then married 3 months later, it was no longer about me, it was about WE and building a future together on a solid foundation. With God at the center of our marriage, every day I would put my faith in him and chant, “the economy is not my source God is.” Despite my circumstances I knew if God is for me than who shall be against me. I believed everyday that everything would turn around, and on those tough days, Jemma would always remind me, “we walk by faith, not by sight.”

It’s crazy how much has changed and how many blessings Jemma and I have received in the past two years, there are countless amounts of people to thank who have helped us along our journey and been cheering us on and praying for us. Thank you for the continued support and I will continue to give all glory and credit to God for this amazing turn around. Keeping him first place in our marriage has allowed Jemma and I to see our dreams come true right before our eyes.

It’s never too late to rededicate your life to God he doesn’t care what you’ve done or where you’ve been, he cares about where your going and how your living. Let this story be a reminder to the power of God and living to honor him each and every day.

I’m a resource if you ever want to talk about starting or restarting a journey with Christ.

Ephesians 3:20 NLT

20 Now all glory to God, who is able, through his mighty power at work within us, to accomplish infinitely more than we might ask or think.

Proverbs 3:5

Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.

We are dealing with some crazy times, however every morning when we wake up we have a choice of what we allow in. A boat can be surrounded by water in every direction for miles and still stay afloat. However, once that boat allows water to come in, the boat will sink. Same for us, right now It’s good and important to stay informed but watching the news all day, and talking to anxious and paranoid people is only going to open the door to let that water pour in negative, anxious, and downward spiral thinking thoughts.

Now more than ever we need to be feeding ourselves positivity and only opening the door for good thoughts. This is a great time to connect with family, reconnect with friends, learn new skills and think about who you want to be coming out of this quarantine when our schedules and routines are back to normal.

For me personally this has been an amazing time to get to spend more quality time with my wife, to learn new skills, to educate myself more, read more, start new projects, and inspire others through working out, and sharing positive messages.

God has a plan for all of us and knew that this would happen. It’s up to us whether or not we take advantage of our circumstances and use them for good.

The choice is yours. Have a wonderful Monday stay positive and try to make someone else’s life better today.

Monday Motivation 💥🥊

“It is only in our darkest hours that we may discover the true strength of the brilliant light within ourselves that can never, ever, be dimmed.”

 – Doe Zantamata

On this rainy 🌧 Monday I read this quote this morning and I couldn’t agree more 🙌🏽These are the times when we rally together and uplift one another. With all these wonderful and powerful social media compaigns going on it’s amazing to see what people are doing with all this new found time 🕰

Bonding with family 👨‍👩‍👧‍👦 starting projects that have been on hold for years 🖼finding creativity that had been hiding 📝exercising more than ever before 💪🏽

☑️ It could not ring more true that in our darkest hours we really do discover our true strength 🙏🏼

➡️ Stay healthy and stay strong. Be creative and take advantage of these times. Live to make someone else’s life better. Stay creative and positive. God’s got this #mondaymotivation #awalshfitness #staypositive #awalsh4title

Monday Motivation 💥🥊

No More Distractions 🤔✖️

If you’re going to reach your destiny, you have to stay focused on your purpose 🙏🏼Don’t let the fear of people’s opinions keep you from pursuing God’s dream for your life 🌅 It’s time to let go of the distractions. Make up your mind to stay focused on becoming everything He created you to be! 💪🏽

Your best days are still ahead, and together we can make a difference in this world with the message of God’s hope and love.

I don’t know about you, but the minute my day gets going I get pulled a million 📲different directions and it can be hard to get everything done you have for the day. That’s when I learned the importance of time blocking setting up blocks of time on my colander to get the stuff I need to get done in those windows ✔️

Take the time to set up your ideal schedule 📆 Then when it’s time to add meetings, appointments, birthdays to your scheduled your working them around YOUR 🙋🏻‍♀️ days and not building your days around those events 🙅🏻

➡️ I challenge you this week to add times to your calendar and block them out for the whole week where you will do your most important stuff, and extra stuff like working out, meditating, checking in on family etc and then build your schedule going forward around your days! 👨🏻‍💻 📖

⭐️ Have a wonderful Monday! And an amazing week, make someone else’s life better, and make sure to take some ME time this week, whether it’s a nice bath, massage, yoga class, hike, walk with a friend, something to help you relax and give back to your mind 🧠 #MondayMotivation #awalshfitness #MentalHealth #awalsh4title #realestate

Monday Motivation 💥🥊

“Success is not an accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.” – Pele

Happy Monday Friends 👋🏽😄

I hope you had an amazing weekend and are ready to start the week off strong! 🧗🏻‍♂️

I wanna give you three bullet points to think about today and for the rest of the week!

1️⃣ MIND 🧠

What are you telling yourself in the first twenty minutes when you wake up?

Studies have found that your 📚 🧘🏼‍♀️ subconscious mind is strongest in the first 20 minutes you wake up 🌅 so whatever you put in your mind will affect the entire spirit of your day. Positive affirmations, mediation, prayer can help you change your entire outlook for the whole day in the first 20 minutes of the morning 🙏🏼⛩

2️⃣ BODY 💪🏽

How much water are you drinking a day?

Studies have shown that 80% of the US population is dehydrated and not getting enough water throughout the day. It is recommended to drink about half a gallon of water a day at least 💦 there are many benefits to drinking water such as improved energy, cognition, and decreased appetite.

3️⃣ SPIRIT 🙏🏼

Look within and ask yourself what outlook do you have throughout the day? 😁😡

Is the day a blessing or a burden?

Are you excited about what you get to do or annoyed?

Feed your spirit positivity, when you 🔋 change the way you look at things, the things you look at change. Your situation could always be worse, and there is always someone out there who has it worse off than you and would love to be in your shoes 👟

This week I challenge you to be careful how you think 🤔 and have the self awareness to start thinking grateful and more than enough thoughts 💭 you have greatness and gifts inside you no one else has, share them with the world and have a great day!! #mondaymotivation #awalshfitness #awalsh4title #mind #body #spirit

Monday Motivation 💥🥊

“Successful entrepreneurs are givers and not takers of positive energy.”

Happy Monday friends! I hope you had a wonderful weekend! 🙌🏽 I wanted to talk today about ENERGY 🔋

Each day we only have so much emotional energy 😭 we are all dealing with at one time or another something in our life’s whether personal, relational, financial, situational, that will begin to fill up our emotional energy to capacity which then drains us emotionally 😓

I want to share a verse and shed some light on some great strategies to help us all give more positive energy and overcome circumstances by being in the right state of mind 🧠 👍🏽

“Be careful how you think. Your life is shaped by your thoughts.”

  • Proverbs 4:23

➡️ If you want to change your actions you first have to change your thoughts and what you are telling yourself… are you going through the day telling yourself all the things you are NOT and all the things you won’t accomplish? I am NOT going to get that promotion… I am NOT going to beat this illness… ❌⚠️‼️

➡️ What you tell yourself you will begin to prophesies 🗣 try today and for the rest of the week to tell yourself powerful I AM statements! Statements of power:

I am attracting the right people into my life

I am going to have a great day! 🙌🏽

I am going to see favor! 💸

I am a talented 🏆

I am blessed 🙏🏼

☑️ For my giving more positive energy and compliments to others fills my spirit with positivity! 😄👥👥 Go through today looking for opportunities to spread positive words and actions! Thank you’s go a long way, going out of your way to let someone know you see their hard work and appreciate them. Complimenting someone else, reaching out to a friend and letting them know you care about them 📲

My challenge for you this week is to be very conscious and aware of what you are telling yourself, to feed your mind and thoughts positivity, and to spread positive energy onto others throughout your day!

Have an amazing week 💪🏽💥 #mondaymotivation #positivity #awalshfitness #awalsh4title

Nobody cares how much you know, until they know how much you care.

  • Theodore Roosevelt

Happy happy Presidents’ Day! This is omg if my favorite business quotes and I couldn’t think of a more fitting 🇺🇸motivational quote on Presidents’ Day! 🗣

Take interest in others and they will take interest in you😊 🦻🏻 I found the more that I genuinely care and want to learn more about others and what is going on in their life the more it is reciprocated back 🔄

You never know where conversations are going to go but being present and interested and learning what’s going on in someone else’s life in today’s fast paced 📱 society is still very valuable! My challenge for you this week is to enjoy quality conversations with others and give them your undivided attention have an amazing week 🙌🏽#mondaymotivation #awalsh4title #awalshfitness

Monday Motivation 💥🥊

“If you do what you always did, you will get what you always got.”

Happy Monday friends 👋🏽😄 I want to start out the week sharing this great motivational quote about changing up some areas or aspects of your daily life and routine to change the outcomes in your life positively ↪️➕

We all have areas in our life where we would like to improve such as our careers 👩🏽‍🍳 our relationships 👩‍❤️‍👨 or maybe it’s your finances 💳 If you keep doing the same thing expecting a different outcome that is the definition of insanity! 🤹🏻‍♂️🎭

Yesterday Jemma and I embarked on a nine week journey to learn more about finances and budgeting with financial peace university to set up marriage and financial foundation for the future 🛠💰

To build the habits now and have the conversations today that will help us down the road. 😊💸

I want to challenge you today to think 🤔

1️⃣ what areas in your life you want to improve… 🦾

2️⃣ What are you going to change or do different in order to get there? 🚴🏻

Maybe it is a class? Maybe it’s waking up earlier and starting your day with affirmations and prayer? Maybe it’s starting a new workout routine.. 🏊‍♂️

Whatever YOU decide it is be proud of yourself for seeking advice and expertise from someone else and for making the moves necessary to improve other areas of your life! 📚

I believe in YOU and we have so many wonderful resources out there! Let me know if there is anything I can do to help or to lead you in the right direction! Have a wonderful Monday and a fanatic week! Get after it 👊🏽⚡️#MondayMotivation #awalshfitness #awalsh4title #SelfImprovement

Monday Motivation 💥🥊

“The secret of success is to do the common thing uncommonly well.”

– John D. Rockefeller Jr.

What an amazing start to 2020, and just like that one month is already down ‼️

Are you creating the little habits every single day that are going to help you be successful this month⁉️

For me those little habits start with making my bed every morning 🛏 cleaning the dishes 🧼 to the best of my ability, keeping a clean car 🚘 because if you can’t take care of the little things the right way how are you ever going to take care of the big things 🏡

I challenge you this week to see what areas of your life you could be putting in more effort in the little things. Saying hi to someone in the elevator 👋🏽 and wishing them a great day. Taking someone’s cart at the grocery store and putting it back for them 😊 Holding the door open to let someone behind you go in front and looking them in the eye and telling them something nice 👍🏽 folding laundry 🧺 with a grateful heart and with your best effort.

We can all be better and we can all look at opportunities throughout our day to be better and make someone else’s day brighter ☀️ For me im going to focus on calling my friends and checking in with them and what is going on in their life 📲

For whoever reads all this I hope you have a wonderful and fantastic week 🙏🏼💥

#MondayMotivation #awalsh4title #awalshfitness #randomactsofkindness