<p style="text-align: left;">Here are Courtni's 7 tips for losing weight based on her journey. I will share some of the do’s and don’ts.</p>

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<p style="text-align: left;">All in all, it goes back to the old saying: Eat right and exercise, but that is easier said than done - Courtni Johnson</p>
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1.) Make sure you are doing this for yourself, if its about anyone else you aren’t going to stick with it;

2.) Set realistic goals and milestones so you're not just hoping for your goal weight and nothing else- Here were my goals from 2009 to the present:
<p style="padding-left: 30px;">a. Look good in my clothes (not a number of lbs );
b. Get under two hundred;
c. Stay under two hundred;
d. Look good in a swimsuit;
e. Get small enough for my boyfriend to pick me up;
f. Look good in my wedding dress;
g. Look good in a two piece.</p>
3.) Get a scale and weigh yourself. I would recommend that you weigh every two weeks. I know that sounds like a lot, but you should weigh yourself more than once a month. Learning from my own lesson, I would suggest that you not weigh yourself every week but if you must, at Max 1 time per week. The reason being that there will be times when you see minimal changes in numbers and get disgruntled. In the beginning, I was obsessed with losing weight and I would weigh myself 2-3 times a day, but that was a long time ago, please DO NOT do this!!!! Also if you do weigh in I recommend doing it on a Monday. This will allow you to see the effects of what you did on the weekend. A lot of people do well during the work week but struggle on the weekend. Make a chart and write things down- note your weight, measure your chest, waist and hips. Either do it yourself each month or have the same person do it for you. Even when you weight seems to plateau you may be losing inches!
<p style="text-align: center;"><span style="color: #ff0000;"><strong>SHOULD THIS BE TWO TIPS (1) FOR WEIGHING AND (1) FOR MEASURING?</strong></span></p>

4.) Nutrition nutrition nutrition- This goes hand in hand with exercise. You CANNOT eat badly and still get where you want to be! Have a plan for meals. For example, if you are going to a party plan your meals throughout the day better (lighter so if you eat at the party you will be able to maintain. Also, begin to limit the meals you eat out. This saves money AND calories. Additional information will be provided in an upcoming post.
<p style="text-align: center;">Get Losing Weight with Courtni
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<p style="text-align: center;"><span style="color: #ff0000;"><strong>We need to give your posts a name…so I can create a special lists that gets those. What about Losing Weight with Courtni “LWC”. You decide.</strong></span></p>
5.) Work it out- this is often the hard part but you’ve gotta do it. My secret is two fold
<p style="padding-left: 30px;">a. Find something you like (I love kickboxing )
b. Find something that pushes you ( Running)</p>
Since I was a kid, I have always been obsessed with kickboxing. I have since discovered spin class which is an excellent calorie burn and total body work out. Then there is running. This is scary to some people but don’t be afraid. Start out Walking! Yes!! You will have to go twice as long but you can still burn those calories and also it great for cardiovascular health. I started out running in batches. I like running out side. So I pick a point and go. Then I started trying to run a few minutes. Like 5 then 10 then I got up to a mile. After I discovered I could run a mile I just kept going. I push myself to do as much as I can to run until I can’t anymore. Most days my goal is always to make it back to the house without stopping. Sometimes I run 1.5 and sometimes I push it to my best with was 4.2. Either way do you and just try. Don’t get intimidated its just your will. Get it done

6.) Don’t quit- it takes at minimum 18 days to turn something into a habit so don’t give up. You need to keep it going . at first I suggest don’t cheat be strict but keep up with your plan and you will be rewarded.  When its all said and done you have to WANT it. You have to do this for you. If you don’t want it, it won’t happen. Don’t get caught up in having a workout buddy cause they won’t always be there. Don’t get me wrong it is great to have a close circle of friends to hold you accountable (trust me I have mine #teamshrinking) but they will not be with you through every meal, every crunch, every mile so suck it up get out there and get healthy for you

7.) Don’t forget about God- I would not have been able to do this without him. When I’ve been exhausted, sad, hurt, mad whatever he’s there. I have prayed that he help me lose weight and it happened. I pray that he gives me strength and he does. When I am dedicated (working on it countdown to daily morning run is 5/3 when the sun is up at 6 am again) I take Wed morning off and instead of running with a great play list I run and think about God. I pray and talk to him. It’s a great meditation time. But I always start each run off with a little prayer just thanking God for waking me up and blessing me. Try it . Prayer works yall.
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<p style="text-align: center;">Courtni’s Stats</p>
<p style="text-align: center;">Starting Weight 260
Lowest weight - 155 ( Oct 2014 - during healthy wage challenge )
Current weight- 167
Goal weight- 140- (Still recovering from the Honeymoon)
BMI 27 it says I'm overweight
(honestly I am cause I have too much fat still on my body)
Body goals- slimmer thighs, COMPLETELY flat stomach, no love handles</p>