Thursday, December 31, 2009

A New Year a NEW YOU!

It's been a while but I wanted to share something with you all. My fiance and I are in January 11th's issue of PEOPLE MAGAZINE!!! You all have to pick up a copy to read about my participation in their weight loss challenge. I can not discuss the details here so pick up a copy it's on page 94 and 98 :-).

Also, I wanted to wish you all a Happy New Year! Remember it's a new year and you have the opportunity to leave all those bad habits behind. Some of you have probably already created a list of New Year Resolutions but this year try creating a New Year Action plan. You need more than just goals, you need to create a list of at least 10 changes you will make starting tomorrow. Make your commitment to increase physical activity and change your eating habits. Trust me it will be worth it, make you action plan as detailed as possible. Include when and where you will work out, what you will eat, etc. You have the chance to be Fit and Fabulous this year so take advantage of it!

I will continue to post throughout the year to keep you motivated. Also, look for more posts by Rosethefitnessinstructor. She's been doing an awesome job at keeping you all inspired.

Lastly, One of my major focuses is planning my wedding and I will continue to keep you all posted about that as well.I am looking at either having it in D.C. or Chicago. It's all soooo exciting so I will keep you all posted about my journey. I am working with another blogger, Coretta, from "Coretta's Elegant Events" to plan my wedding. So look for more to come. My posts will be on a separate blog, and I'll let you know soon as it's up!

Have a Happy New Year!!!!


What is your New Year Action plan?

Tuesday, December 22, 2009

The Power of the Stairmaster!

Today at the gym, I decided to use the machines for my cardio workout. I've noticed how the stairmaster is rarely used, which I love, because I hate having to fight for a machine. I started to think: Why is it rarely used compared to the other machine? Maybe because it looks to easy? Maybe because it looks to hard? Everyone is so quick to jump on the treadmill but sometimes the gym is packed, so you need to be creative in the limited time you have.

Don't be afraid of the stairmaster! You can start of easy, by choosing the manual option and keeping it a low level. You can pick up the speed or slow it down to your comfort level as well. I think some people also think everyone is watching you because you're so high up and you stand out. Trust me, everyone is on their own lil' world listening to music, watching the TV, or keeping track of how many minutes they have left. If they are watching, its because you look HOT!

Here are some perks to the stairmaster:
-Cardio enhancer: it works the heart and challenges your fitness. You can always increase your level of work when you're ready to move to the next level.
-Calorie buster: Just 30 minutes can burn 200-250 calories on average, depending on your weight and such.
-Curves creator: Black women, and women of all shapes and colors, love their curves! And the stairmaster loves them too. This machine will tone and strengthen your lower bottom half for sexy legs, calves, and, of course, the booty! You'll be jumping at the chance to wear those lil' shorts when summer hits.

Need more convincing? Check out this weight-loss inspiration story from Women's Health Magazine! Taisha Juanita Hayes from Washington, DC discovered the Stairmaster and went from a size 12 to a size 8 and lost 20 lbs.

So stop reading this blog, grab your gym bag, and get to that Stairmaster! And if you don't have a gym, use the steps in your house or a local building with plenty of stairs.

Yours truly,


Wednesday, December 16, 2009

Worlds AIDS Day 2009: Get fit. Get healthy. Get Tested.

Hi Everyone!

It’s me, RosetheFitnessInstructor! I know, I’ve disappeared for a few months but I wanted to drop in and say “hello”. I plan on posting some inspirational/motivational tips on fitness during the holiday season. But first, I wanted to quickly touch on an important topic.
According to the Department of Health and Human Services’Office on Women's Health,HIV/AIDS is the leading cause of death for African American women aged 25 to 34 within the U.S.. This is unacceptable! While I encourage everyone to stay healthy and keep fit to live a long and healthy life, there is one important thing you can’t forget to do—get tested.

Although the date passed, this post is dedicated to World AIDS Day 2009. In honor of this observance, please take a moment to educate yourself about HIV/AIDS. You could not only protect your life, but you could protect a friend or family members life.

Check out these resources for more information: : Information about women and HIV/AIDS. : Information about getting tested. For the young ones in your life who have risky behaviors. : National Black HIV/AIDS Awareness Day is on February 7th. If you are involved in your community, take this opportunity to spread the word and encourage others to get tested.

Get fit. Get healthy. Get Tested.

More to come on fitness :)!

Tuesday, November 10, 2009

Fitness Deals in D.C.

I'm not sure how familiar you all are with "Groupon" but it's a great way to recieve discounts on restaurants, classes, spa services, and random other stuff. Well, I'm always on the look out for a DEAL so I signed up for Groupon in D.C., NYC, and Chicago (my 3 fav. places). Today I got one that I think is worth sharing. It's half off 3 fitness classes in D.C.

"With today's Groupon, $27 gets you three classes at Chic Physique (a $54 value). This femme fitness facility is located in Bethesda, a brisk nine miles from downtown D.C. The cozy studio setting lends itself to a confidence-boosting alternative way to shape shift-meaning you'll be dancing and kickboxing your way to top condition, just like Rocky IV, except female-centric and with some semblance of lucidity."

(Click the link above more more information)

Also, I would like to share information I recieved about Black Owned Fitness services (We got to support each other!!). Vionna Jones from Fit in DC has created a Winter Fitness and Wellness Retreat for all you SuperWomen out there, you should take some for yourself and check it out. She is offering 10% off if you book now. Here is a brief description:

"This weekend retreat will be an opportunity to get support around making you a priority and bringing more joy into your life. Kick back, take a deep breath and explore a more positive relationship with fitness and food. You'll learn how physical activity and mindful eating can be great self-nourishment and personal empowerment tools that you can incorporate into your daily routine easily. "

I'm all about saving you all $$$ (and myself) so from now on you can expect find deals like that at Fitness Goddess Regularly. So any businesses great specials on Classess and other health related services please email me at

Fitness Update: Um it's non-existent. I spent the weekend in NYC for my Fiance's birthday and prior to that was finals week so I'm off the wagon a bit. I'm up early and going for a run before my day starts though.

I hope all of you lovely ladies can find the time to take 45 minutes to your self and focus on your health throught exercise. I know it's a struggle to find the time but you and your body is soooo worth it!

Know of any great deals in your city?? Please share.
Also I'm looking for women to share inspirational stories about your Fitness Journey

Friday, October 30, 2009

Exercise is not an Excuse to EAT!

I know this may sound obvious to some of you. But I've realized that this has been one of my recent pitfalls. This past summer I was pretty satisfied with my weight and workout routine. I was doing a ton of classes ; spin, body pump, body combat, etc. So I did not monitor my eating habits as much. I figured I would burn it off anyway so why worry. Well, a little extra dessert or second margarita here and there; this made me lose control altogether. I started craving junk food more, and it's been downhill from there.

Coincidentally the past couple of weeks I've learned all about the gastrointestinal tact, hunger, appetite in my physio class. Anyway, I'm dedicated to monitoring myself to make sure that I eat when I am actually hungry and not eating for the sake of eating. It's also important to make sure that things you eat actually provide some nutritional value. If you eat junk food which contain empty calories your body recognizes that junk food has no nutrients and you will be hungry again.

I recognize this is all common sense; but in essence all it takes it is common sense to lose weight. You just have to apply it (and that ain't easy).

Here are some resources on how to monitor your own eating habits. Oh and just in case you didn't know that pic is the Weight Watchers "Hungry Monster."

Are You Hungry?

The Worlds Heathiest Foods

Calorie lab

Weight Loss update: So i'm getting back to my goal weight slowly, but surely. I've been hitting the treadmill everyday this week. I'm up to running 20 min at about 6.5 mph which is good but my goal is 30 min. I'll be posting my workout routine soon!


Do you eat when you're not hungry?
Any strategies suggestions to control eating where you're not hungry?

Wednesday, October 21, 2009

How Do You Feel About Exercise?

You have the opportunity to share your opinions in a research study conducted by the University of Texas at Austin. They are looking to collect information via an Internet survey about African-American Women's attitudes about exercise. This information will be used to benefit women so please take the time to participate. It takes about 30 minutes and you get a 10 dollar gift certificate. For more information view the study announcement below:

"You are eligible to participate in this study if you are a midlife womanaged 40 to 60 years old who does not have any mobility problems; who can read and write English; who is online; and whose self-reported ethnic identity is Hispanic, non-Hispanic (N-H) White, N-H African American, or N-H Asian.Data will be collected through an Internet survey among 500 midlife women in the U.S. starting Feb. 1 2008 and ending May 21, 2011.Your involvement will consist of about 30 minutes to complete the Internet survey questionnaire. You will be reimbursed with a 10 dollar gift certificate for filling out the Internet survey.For more information and to begin the survey, please visit our project website ( and/or contact us."

The Journey Continues

It's been a while, but I think I am back to blogging for good. I started a PhD program this past August and for the past 2.5 months I let it consume my life. I have always recognized the importance of balance but I found it difficult to balance things recently. I tried not to let my new schedule affect my workouts and eating but of course it did. All the late nights I've spent studying Physio and typing papers were accompanied by snacks to keep me awake and my workout schedule has been less consistent. As a result I have gained about 7 lbs. It is quite frustrating but I am determined to work it off. I'm back to the basics; running & weight lifting.

Well today I am recommiting to myself and all of you on your fitness journey. I will continue to provide information to keep you educated, inspired, and motivated. I encourage any of you that have fallen off the exercise wagon to recommit to yourselves as well.

So look for more articles to come.
Btw Rose the Fitness Instructor has done an awesome job keeping you all motivated. I look forward to more article from her. Also, feel free to send me ideas about topics and any stories you would like to share

One last thing, I'm looking to revamp NFG so if anyone has any web design or logo skills hit me up at

Tuesday, September 29, 2009

Keeping Fit on a Budget!

Contrary to what gym ads (Bally Total Fitness) say, you don’t “need” a gym to stay in shape and look your best! This may be shocking to hear from a group fitness instructor who constantly uses the gym, but I’m also a 26 year-old, paying rent and utilities, still in the beginning phases of my career, and keeping track of a tight budget! I’m sure many of you can relate to my situation.

So, what do you do if your budget doesn’t have room for that fancy gym? Use your surroundings! I actually enjoy working outside during a nice day or in the comfort of my home, it helps to mix things up and keep my workouts interesting. Check out these suggestions and feel free to add more ideas if you workout without a gym:

• Local high school track: I happen to live very close to a high school with a nice track that many members of the community use after school hours to walk, jog, or run. It’s safe from all the traffic and helps you track how far you’ve run (four laps equals a mile).
• Interval running: If you don’t live near a high school track, you can use your sidewalk and the street lights. Make sure to walk fast for 5 minutes to warm up the body, then after every other street light sprint really fast to the next one…then walk slow to the next one…then sprint. Interval training will help you burn fat and get your heart pumping, which is great cardio!
• Hand weights: You can go straight to your nearest Target and buy two hand weights and do bicep curls during your favorite TV show (Grey’s Anatomy, anyone?)
• Workout videos: You can now work out with some of your favorite celebrities as it seems EVERYONE is coming out with a new exercise video: Carmen Electra, Kim Kardashian, Jessica Simpson (I think) or you can go to try cool workouts at home like Taeboe, belly dancing, strip tease, etc. Have fun in the privacy of your home if you’re not one who prefers to workout in front of others.

That’s just a few examples of how you how you can get and stay in shape during a time where every budget cut helps! You can also use fitness magazines (I love SELF Magazine myself) to get tips on new moves and workouts that don’t need a gym. So there you have it, one less excuse to not live a healthy lifestyle! Keep it moving ladies .

Sunday, September 13, 2009

Beauty Buzz for your gym bag!

So Pond's recently asked me to try out there new product called Pond's Wet Cleansing Towlettes. Every Fitness Goddess needs to have their gym-bag filled with the best products to help you keep fresh and clean after the gym. I gave the Pond's towlettes a few tries after teaching a fitness class or two. When I first used them, I thought they were a bit soapy but luckily it didn't leave any residue on my skin. I actually feel like a nice breeze was blown on my face with a fresh clean scent! I'm now hooked and take it with me everywhere, not just my gym bag! It's a great way to freshen up or to get a quick "pick me up" after a long day.

This is definitely a product you want to consider including in your gym bag! The first person to tell us what beauty essentials (skin or hair) they include in their gym bag will win a prize from Pond's Gym Essential Gym Bag Gift Pack! * Please note that we will need a shipping address to send the prize.

And if your curious to learn more about Pond's, check out this Web site: to get more information on the Pond’s Superior Clean money back guarantee, find summer beauty tips from fashion and beauty expert Jenn Falik, download coupons for Pond’s Wet Cleansing Towelettes and find proprietary Pond’s research for an in-depth explanation of the science behind the Pond’s exclusive cleansing system.

Good luck,


Sunday, September 6, 2009

Free Online Weight Loss Toolbox

Now that the summer is coming to an end, this is the perfect time to step up the fitness and weight loss efforts without summer vacations and barbecue’s ruining your hard work. Now is the perfect time to get ready for summer 2010! To help you get your healthy lifestyle to a good start, I wanted to share a few online tools that have helped me lose weight in the past.

•Self Magazine Weight Fate Quiz: Before you kick off your healthy lifestyle journey, get an idea of how your daily habits affect your weight. Self Magazine tells you what your weight will be in the next 5 or 10 years based on what you your current lifestyle.

• This free online food and fitness trackers tells you how many calories you earned back if you work out. I don’t see many other online food trackers letting you do that. Perfect for my lifestyle because I work out more than the average person…sometimes 2.5 to 3 hours at a time. After you finish tracking your food and fitness for that day, the online tracker can tell you what you you’ll be in the next 5 weeks if you continue to eat and workout the same way for each day moving forward. Pretty neat!

•My Virtual Model Community Why I love it? Mental image is a great inspiration! You can create a virtual model of yourself to see what you will look like at your goal weight and you can also go back and see where you started.

• Online community: You don’t have to pay to be apart of the community or even follow the WeightWatchers program. Everyone needs support and encouragement. I have 108 friends from across the country that always give me kind words every day, share tips, read and comment on my blog, congratulate me when I achieve a success, and encourage me to keep going when I’m having a tough day.

That’s just a few! I’m sure there’s more out there, so if you know of any other free online tools that can help us lose weight, do share!

Tuesday, August 25, 2009

My Hair Journey

This is response to the upcoming movie "Good Hair" by Chris Rock. This movie will stir many emotions in Black Women as it did for me.

Enfin Liberation! This is my hair story. I always say that I was born and raised in a beauty salon. My mother, Eva Jones Temple Wilburn was a cosmetologist. I was her money maker. She was part owner of a beauty salon at 63rd & Halsted in Englewood back then. My mother grew my hair by pressing and curling it till it was half way down my back. At age five I got a perm. Women would watch my mother do my hair then jump in her chair. They would say if you can grow hair like that then you can certainly grow mine. I started modeling my hair at fashion shows at age five for the Midwest Beauty Trade Show at the Palmer House Hilton. I learned to swing my long straight hair as I moved down the runway.

My mother was one of the First African-American female cosmetologist to join the Chicago Cosmetologist Association. She joined the board which produced the Midwest Beauty Trade Show. She was truly a trail blazer.

In elementary school I wore wig pieces such the "I Dream of Jeannie braid". For my 8th grade graduation I wore a wiglet even though my hair was long and thick. Wigs had just hit the fashion scene. Black models launched their own lines for the first time then. It didn't matter if you had long hair or not. Every woman wore one. This new wig craze brings back memories from my childhood. I think it is interesting that women today will buy a new wig every month to change their look, hairstyle or haircolor. They find it cheaper to do this than to go to the beauty salon.

When I was thirteen my mother styled my hair with perm rods into an Afro. It broke off because it matted and I didn't know how to take care of a permed Fro. This was the time of Black Power movement and Afros were the rage.

At age sixteen, I forced my mother to cut my hair into a short, short, short Afro. She was in tears as she cut my hair. This was turbulent time in our relationship as I struggled to find my identity and myself. I asked her if there was a way that I could wear my hair naturally. She said no. We argued about my hair.
Well what did I make her do that for. The whole beauty salon was against me. They said I looked like a twelve year old boy. Remember I was her money maker. She couldn't make any money off that short Afro. Her friends told me that I had insulted her. I gave in to the pressure. I grew my hair into cornrows then eventually I went back to the perm and long hair. Society had won the first battle.

However, I experienced true hair liberation when I went to live in Paris, France after I graduated from college. I traveled with two international suitcases full of hair relaxers, conditioners, blow dryers, portable hair dryer, curling irons, combs, brushes. I traveled with my own beauty salon. But in Paris, I started blow drying my hair and wearing it straight without curl. Then I began to admire the beautiful natural braided styles of the African women from Senegal, Ivory Coast, Cameroon, etc. I longed for those hairstyles.

One day I stumbled upon an African Braid Salon near Sacre Coeur. I was so homesick that I sat in salon until they closed. I watched the African sisters as two and three of them braided hair on one person. I watched them adeptly design beautiful hairstyles. I felt right at home sitting in a salon all day.

During our six year odyssey of living overseas in France, Belgium, Venezuela, and Argentina. I decided to lose the two 100 pound suitcases of hair products and hair tools. It just got to be too much. It didn't make sense. In Venezuela, I sat many dark skinned Venezuelan sisters wearing short fros. I cut my hair once more. However, I was away from the Black Middle Class mentality of long straight hair. This time it was true liberation. I was finally free of all those hair products, tools and the peer pressure mentality.

While living in Istanbul, Turkey my mind was jolted into complete awakening about the beauty of natural hair. Cendrine and I were at a bank. The teller looked at Cendrine's natural ,thick , curly Afro puffs.

She said "Cok Guzel" (Very good) and pointed to Cendrine's hair. Then she pointed at my blown dry straight hair and said Niye(Why)? It was if the teller was saying your natural hair is so beautiful. Why do you do this?

Indeed why? Her few words were my revelation. My conscious mind woke up that day to the true beauty of Natural curly hair. What God has created and blessed us with as a people. It is Good Hair. That is when I got that I have "Good Hair." There is no need for me to straighten it for it to be "Good Hair".

Later when we returned to Chicago and settled down to raise our family. I created my natural hair with twists. Twists are version of an African hairstyle that I saw in Paris. Our African sisters use black thread to create their twists.

Today I have twisted hair that locked. Now I retwist my locked hair. I wear my locks twisted or twist out. This is a photo my locks as twist out. I get so many compliments on my locks.

I just get up and go. My hair always looks beautiful with little maintenance.

I can workout and swim without having to worry about my hair. I walk in the rain. No worries. I am free, free, free!!!

These are some of the hairstyles that I admire today. Jamaican Sisterlocks. The other hairstyle that I admire is worn by Rev. Ramah Wright. I am grateful to Rev. Wright for creating an environment in which sisters can proudly wear their hair natuarlly. TUCC has a boosted the self-esteem and beauty of African-American people.

What is your hair story?

Friday, August 14, 2009

RosetheFitnessInstructor's Weight Loss Story!

My weight-loss story
By: RosetheFitnessInstructor

It was a hot, humid, Saturday afternoon. I was sitting in my bed in a house with no air conditioning. I was completely uncomfortable in my own body and with no energy whatsoever. This is when I knew that I had to do something.

At that time, I was probably around 238 pounds. Yes, I just put my weight out there! I don’t weigh that number anymore, but I want to remind women out there that it’s just a number…it doesn’t define you. In fact, I’m not very far from that number now! Shocking, but you’ll see why J.

I started looking into weight loss options, not sure where to go and what was successful. I was reluctant to spend money on something that I didn’t know would work for me. After all, what’s good for one person may not work for the other person. I was at church one day and the pastor’s wife pulled me aside for a chat. She told me she noticed that I’ve gained weight and she knew it was from a lot of recent stress in my life. Without knowing I was exploring my options, she told me about her success with WeightWatchers and she thought it would be a great program for me. That had to be a sign from God or my guardian angel at the very least. Little did I know how much that conversation/intervention would change the rest of my life.

I started WeightWatchers one summer before senior year of college. I lost 20 lbs that summer and I was feeling great! My sorority sisters started to notice my results and wanted to join in the success as well. So when school started, not only did I have a few gym buddies, but I had lunch buddies as well. It was awesome…the constant support I got from my sisters kept me going. We worked out together, ate healthy together, had a yahoo listserv for all sorority members who were doing WeightWatchers to share their success and challenges.
Before I knew it, I lost 68 lbs! My body completely changed. I was a size 18 and I went down to a size 8. I was a 40DDD bra size and went to a 36D. Most importantly, I had tons of energy and found a new love for physical activity.

I graduated from college and moved back home with my mom and brother. I quickly realized how easy it was to lose weight in college where the food was made and the gym was a walk away. I controlled what came into my single-dorm too. Now, I had to fight the temptation of trail mix, cookies, fried food, etc. etc. The gym wasn’t close and after long days working in the “real world”, I started to get tired and wanted a night to just chill and not mess up my hair! It was hard but I managed. It helped that I found a gym which soon became my new family. I got hooked onto the group fitness classes and would sometimes take 3 classes in a row (three hours total).

But then I started to get ahead of myself. I would “cheat” every other day and tell myself “its okay, you’ll burn it off tomorrow”. The thing was, my body was starting to change as I entered into my later 20’s…my body stopped growing completely. I wasn’t burning off the calories as fast as I used too. The weight started to creep back up. Not enough for others to notice, but the scale did and my jeans started to feel a little snug.

So I thought I needed to step it up. This is why I became a group fitness instructor. I figured I would really kick it into gear because I didn’t want to stand in front of 20-40 people at a time, with my belly sticking out. I wanted to be a role model and be the image you see on TV when you think of a fitness instructor. That’s still not working for me! I’ve gained about half of the weight I’ve put on…and I gained one jean size. So I know most of it is from muscle as I teach BodyPump, but I also know a lot of it is from poor food choices. However, I’ve still become a role model for others. Women who are nervous about entering a gym class for the first time won’t feel intimated when they see me. They see a real woman doing the workouts and the moves that may seem intimating. I can tell they feel inspired because they come back! This is why I love to teach.

I’m still working on losing the 30 lbs I gained. I think it’s funny that 30 lbs ago, I thought I was still too heavy. But now I know that I want to be a healthy girl..not a skinny girl.

Major moral of my story for success: You can’t have one without the other. Eat right and work out. No short-cuts because they will come back to haunt you later. Keep it slow and steady…that’s the best way to lose.

Wednesday, August 5, 2009


Our Hair has been quite the hot topic lately. Hopefully you read my recent post on "Black Hair."
Well, Chris Rock has decided to make a movie about Black Hair called "Good Hair." One of my sorority sisters sent me the link this morning. Apparently, Chris Rock was motivated to do the documentary/comedy after one of his daughters asked him why she did not have "good hair." The documentary will touch on the history of our hair and hopefully explore why little girls are struggling with the "good hair issue." I think it is great that this issue is being addressed in this comedic/educational format. I am currently struggling with the issue of transitioning to natural hair myself. My mother and two sisters have both transitioned and I am the only one hanging on to my relaxer. I know that I will make the transition eventually, I recognize the harm that relaxers cause. Why would I want a chemical that can burn through an aluminium can (check the trailer) on my head? Or a chemical that is unsafe during pregnancy? And who wants go through "torture sessions" ( check the video---ICE T) for the rest of their life?

I wonder if the document will touch on our hair and health. I hope it does. Anyway, I just wanted to quickly share the trailer with you all. Click here to view it!

Oh and here are some pics that reflect my experience with the "good hair" issue. I begged my mom for a relaxer forever because I like many young girls thought that straight hair was prettier. The first pic is my length at with first relaxer and the other pic is my hair present. Now the present pic is my cut that was the result of damaged hair. (You all should feel lucky cause i'm sharing childhood pics with ya!)


Share your stories of how "Good Hair' influenced you as a child.....

What are you thoughts on the documentary?

Thoughts on the conditioning of black women to want "Good Hair"

Let's Discuss!

Sunday, August 2, 2009

No time for the Gym?

I know life is already hard enough trying to be superwoman and balance work, school, kids, husbands, etc. but you have to fit that Exercise in. If you do not have time to take a daily trip to your local fitness center than you MUST try Exercise TV. You can use it for FREE via Comcast or other cable services.

My favorites are all the Jillian Michaels programs (try "No More Trouble Zones"). She combines cardio and strength training. It's great because you are always working multiple muscles groups. It's also great for those of you who do go to the gym. It's good to incorporate different exercises so you work different muscle groups. Jillian Michaels has some really intense workout videos. The videos on Exercise TV range from 10 min to 1 hr and they change regularly so you will never get bored.

Also, AM Standing Abs, will work your abs hard in just ten minutes. You will feel it trust me!

If you don't have cable there also videos you can do on from you computer, so NO Excuses!
For free workout video Click Here!

So give it give a try tomorrow morning. Get up 1 hour earlier and do 45 min video. You will see results, Good Luck!

Do you use Exercise TV?
What are you favorite videos?

Will using it help you start exercising?

Saturday, August 1, 2009

Body Image: No matter what size you are, self-acceptance is important before you begin your weight loss journey.

I'm excited to announce a new addition to the Nubian Fitness goddess team. She has decided to contiribute regularly. Her next post will contain more information about her weight loss journey.

Please enjoy the first post by Ms. Hooks

Body Image: No matter what size you are, self-acceptance is important before you begin your weight loss journey.

In today’s media, we see nonrealistic images for what today’s healthy black women look like. We see the Beyonce’s and Rihanna’s in magazines but is this a realistic image to see while we as average black women take part in our weight loss/healthy living journey? The Beyonce’s and Rihanna’s don’t show the realistic body image that young women should aspire to have. Young black women need to aspire for a body image that’s healthy for them. We come in ALL different shapes and sizes.

It’s important is that you, as a black woman, can appreciate how your body is made and accept the genes and the curves that God has blessed you with. Yes, working out and eating healthy can improve your body, but at the end of the day, there is only so much you can do to change your frame and how your body is naturally shaped. Mental health is an important tool when striving for your weight loss goals.

According to the Office on Women’s Health (Department of Health and Human Services), poor body image can lead to emotional distress, unhealthy dieting habits, and eating disorders. This is something that can eventually disrupt your weight loss journey. Before you can change your body, you need to make sure you like what you see in the mirror now!

Here are some tips on how to achieve a positive body image:

Exercise. Yes, get sweaty and work those muscles. After a great work out, you’ll feel nice and toned.
Go shopping. Find clothes that flatter your body shape. Highlight your strong features to feel sexy in whatever you wear, workout clothes included!
Talk to yourself. Look in the mirror and say out loud, “I am beautiful”. Hearing and saying this out loud can increase your self-esteem.
Accept compliments. How many of us hear “You look nice today!” To only respond “I look horrible/I hate my outfit/My hair is not looking on point”. Try saying “Thank you!”. We as black women need to focus on the positive, not the negative.
Eat healthy. Eat your vegetables and take your vitamins. This can help you grow healthy hair, strong nails, and have glowing skin.

Remember, before you reach any milestone in your weight loss journey, positive body image is important or you’ll never be happy with what you see.

Tuesday, July 21, 2009

Healthy Vegetarian Greens

I would like to share my Healthy Receipe for Vegetarian Greens.

Vegetarian Greens.
My church had a farmers market on Saturday and Sunday. I was able to buy fresh organic greens. This is how I prepared them.

2 bunches of Organic Greens
1 Onion
3 cloves of garlic
1 turnip
4 cups of water
No Salt Seasoning

I learned to prepare greens from my Liberian sisters. Wash and chop greens. Chop the stems instead of pulling the leaves from the stem. The stem contain most of the vitamins and minerals. Peel and dice the onion. Smash and press the garlic. Peel and dice the turnip. Boil water add Knorr chicken buillion cube if you want meat flavor. Add all veggies to pot. Add No Salt Seasoning to flavor. Boil for 10 minutes. Stir and reduce heat for anoither 10 minutes. Turn off when greens are dark green and tender. Enjoy healthy no high blood pressure greens!

Sunday, July 19, 2009

Black Women ,Hair, and Exercise

Our Hair and exercise is an on going issue for most women. It's great to see that the newstation in my hometown (Chicago), decided to do a special on it. Robin Robinson brings up many important issues in this video. Watch it, so we can discuss!

(If the video doesn't work CLICK HERE)

I have addressed the "Hair Issue" several times on my blog. At the end of the day everywoman must decided for herself what works for her. It is great to have resources and options. Here are some of my older posts on the "Hair Issue"

The Hair Issue: Dealing with Hair and Sweat

I Can't Workout, I just got my Hair Done

Sweat Hard Without Damaging Your Hair

Hair Care Products for Black Women that Exercise

Free Yourself: Caring for Black Hair


I know y'all got something to say, so put ur 2 cents in.

Saturday, July 18, 2009

A Black Woman's Weight Loss Success Story

I came across this video on youtube this morning. Hopefully you will find it as inspiring as I did. This woman tell her sucess story of losing 80 LBS (amazing!!1) through strictly exercise and healthier eating. This story has remided me and motivated me to continue to strive to for a healthier/fit body. Right now my focus in on really changing my eating habits and eating to nourish my body (look for a post to come).

This video may be just what it takes to get (or keep) you all motivated. The most important message that is in the video is that she made lifestyle changes. That is the only way to be healthy for GOOD.

Watch and Enjoy!

If you are ready to CHANGE YOUR LIFE and start your weight loss journey check out the links below:


Share you success stories, struggles, thoughts on the video.....

Wednesday, July 15, 2009

BetterU Challenge Update: Participant S.C.

A quick reminder:

Nubian Fitness Goddess is participating in the American Heart Association BetterU Challenge. I received a great response from readers interested in Participating. If you are interested please click here. Also, if you join the challenge create a fitness list to keep you motivated, more information here.

A few readers have graciously agreed to share their experiences with you. Today participant/reader S.C. will share her experience. I am sure some of you can relate to her. She like most black women has several stressors to deal with. Despite theses obstacles she has joined the challenged and lost 4 lbs! She is currently in the third week of the program. She is doing an awesome job!!! Please share your encouragement, motivation, or any questions for her via comments.

Participant S.C.

  • Age: 37 (I'll be 38 next month)
  • Current weight: 182 pounds
  • Height: 5'4.75
  • Bust: 38
  • Waist: 35
  • Hips: 45

Family status: Married, mother of a 10-year old and a 4-year old (both boys). The 4-year old lives with his mother, but had long stays at our house frequently until recently.

Work status: I'm an office manager (which means I sit for long periods of time while at work). I work 9 hour days Monday-Thursday and 4 hours on Friday.

Life Stressors:

  • Finances: I'm currently the only one working in the home and things are tight.
  • Family: My husband has medical problems that stress him out day in and day out. I find myself carrying some of this stress. We've been unable to see my stepson for the past couple of months due to extreme "baby mama drama". We miss him terribly and seeing my husband in so much pain takes its toll.


Daily Exercise: I'm not and have never been a morning person. I've tried several times in the past to get up at 4 or 5 in the morning to exercise before work. It's very difficult for me. I think mainly due to the fact that I don't arrive home from work until 6 p.m. or shortly after. In the past I made the effort to get up and work out in the a.m. and I was consistent for a couple of weeks. When I come home I'm usually tired and I have about 4 hours of time before it's time to go to bed. It seems everyone needs attention because they haven't seen me all day. I spend time with my son before he goes to bed between 8:30 and 9:00 p.m. and I spend the time with my husband before we go to bed. There are a few occasions where I will come home and cook, but for the most part my husband takes care of that since he's home.

On the weekend I lack motivation. I view the weekend as my "off" days. Sometimes I go to the garage and walk on the treadmill on Saturday. I think the stress over finances and other issues and having had worked all week just makes me feel like blah.

Eating: Planning separate meals for myself seems like a chore to me. Something I have to set aside time for. I don't feel like I have a ton of time. I've done pretty good lately at making sure I eat breakfast, a mid-morning snack, lunch, a afternoon snack and dinner. I seem to eat better during the week than I do on the weekend. The only time I really have a hard time with "unhealthy" snacks during the week is during my cycle time. When it's that time of the month it seems I have to have chocolate. It doesn't help that one of my co-worker's mom works for Hershey and he always brings a ton of candy to work to share with us. I'm pretty good at resisting except for when I feel I need a afternoon pickup or when it's that time of the month. The only other thing I can think of when it comes to my eating habits is the fact that I love bread and pasta.

I don't belong to a gym, but I have a treadmill, exercise ball and Ab Lounger at home. Plus, the weather is going to be nice soon in California so I have the outdoors for walking or riding my bicycle.

Her Fitness List

Week 1: Eat one serving of fruits and/or vegetables with each meal. I have completed the first week and have met this goal. I am continuing with this goal.

2. Week 2: Take my two 10 minute breaks on each work day. Enjoy a brisk 10 minute walk on each break or combine into one 20 minute power walk.

3. Week 3: Avoid eating sweets that are high in calories, fat, sugar and carbs. Only have in moderation (no more than once per week if at all) and practice portion control to limit calories.

4. Week 4: Eat dinner before 8 p.m. and do not snack after 9 p.m. Allow at least an hour after eating anything before going to bed.

5. Week 5: Increase aerobic exercise from 5 days a week to 6 days a week minimum (I intend to exercise 6 days a week until I reach my goal weight).

6. Week 6: Incorporate strength training exercises three times a week.

7. Week 7: Increase my green tea intake by drinking green tea each morning during the week instead of coffee. Limit coffee to the weekend and on occasion during the week.

8. Week 8: Go to bed before 10 p.m. during the work week (for some reason I can never get to bed before 11 and often times I don't drift off to sleep until nearly midnight).

9. Week 9: Exercise in the early a.m. before starting my work day and on the weekends. (This will require me to get up in the 5 a.m. hour Monday-Friday in order to exercise before leaving for work. Waking up that early is challenging for me).

10. Week 10: Incorporate jogging into my activity regimen (start off with once a week and increase over time as my endurance increases).

In the coming days/weeks I will share info from other participants. I must admit I have not been very focused lately. I am still adjusting to D.C. and I moved into a new apartment this past weekend. Anyway, look for more articles to come!

Remember Share your comments, motivation, encouragement with S.C. via Comments. Let's keep each other motivated!!!

Sunday, July 5, 2009


So the fiance and I are headed to the Beach this week for a little a R & R. So last week I decided to do a little shopping to find a bathing suit I liked. I decided to try on some Bikinis just for the HeLL of it. To my surprise I liked what I saw, so I purchased my first Bikini ever. It's kind of surreal to me considering my starting weight ( like 205, may be even higher cause I stopped weighing myself). Now don't get me wrong I still have some work to do but I am quite comfortable in my Bikini. Anyway I wanted to share with you some of the strategies I used in toning up this summer. I also wanted to share some articles that kept me motivated this summer.
My strategy:

This summer I really tried to mix things up. I started attending a variety of workout classes like spin, body combat, and body pump. I still run but only on days when I can't get to the gym (about twice a week). I also started lifting more weights (body pump is great for weight lifting). My advice is to constantly change up workout if you want to see results.

I also tried to change up my diet a little bit by increasing my fiber and protein. I typically eat fiber loaded cereal (oatmeal) and hardboiled eggs for breakfast (if I am in a hurry I eat Kashi Go Lean Crunch). I increased my green tea intake to a minimum of 3 cups a day. I also started drinking wine instead of cocktails and increased my fruit and veggie intake.

So if you haven't already sign up at your local gym/YMCA (they have classes too) and enroll in some workout classes. If you that's not option try for free workout videos. They have 88 free full length videos.


Beach Abs Workout Video

Bikini Body Workout (Fitness Magazine)

More advice at

Still got a little ways to go before you get into that Bikini? Essence Mag did a great article on Fly Swimsuits for Black Women.


How are you summer weight loss goals coming??????

Monday, June 29, 2009

The Fitness List

The Fitness goddess and about 7 women are participating in the American Heart Association 12 week challenge. In order to keep stay motivated and complete the challenge I came up with a suggestion that I want to share with you all. It involves making small changes as recommended by AHA to make major life improvements. Please view the info below.

Make at list of 10 things in your life that are preventing you from the healthy body that you want/deserve. List 10 things you have control over. List them in order from easiest to hardest. Then each week for the next 10 weeks you will remove/add one of the those things to your life. The important thing is that you choose things that you can stick to FOR LIFE. Do not choose something that is outrageous for your lifestyle (i.e. never eating bread). Again, please avoid extreme choices, or choices you have no control over. If you are still participating in the challenge please send me your list of 10. Also, remember they do not have to be major changes (the smaller the better). Choose things like increasing exercise and cutting back on the wrong foods. Please be detailed in your changes. The more detailed your changes are, the more likely it is you will stick to it.

Here is my Fitness List:

Week 1
Eat at least one serving of fruits and veggies a day (you should do more, but this is a challenge for me)

Week 2
Removing non-baked chips from diet (I will only eat them occasionally)

Week 3.
Spend at least 5 minutes stretching in the morning (at least 5 days a week)

Week 4.
Avoid eating more than one meal that comes in package (lean cuisine) anything frozen with high sodium per day.

Week 5
Eating two servings of fruits and vegetables per day .

Week 6.

Start my day with protein and fiber (hardboiled eggs and protein)

Week 7
Weight lifting 4 times a week (right now I do 3 days per week)

Week 8
Not eating past 8 p.m. (during the week, or nothing more than a 100 calorie snack)

Week 9
Swapping cocktails for glasses of wine (cocktails occasionally, once a month)

Week 10
Do yoga at least once a week (i don't really like yoga, but there are so many benefits, so this is my challenge0

Remember : Be creative and be detailed!

Don't forget I am making these changes in addition to continuing the exercise plan I have (5 days/wk of exercise) and other changes I made in the past (adding green tea, cutting fried foods, sugar free pudding from my sweet craving, drinking water all day. replace juice with fresh fruit, etc....


Will you be participating?

Share you list!

Other suggestions?

Sunday, June 21, 2009

Moms and Exercise

This is advice for Moms or Moms-to-be on taking care of yourself by exercising and eating right.
I have been a Mom for 25 years! I had lost myself in motherhood. I woke up one day and had no family to care for anymore. I am now a divorced empty-nester.
I am turning back to exercise and focusing on myself again. I have been inspired by my daughter who runs five miles a day. I have started running a mile when I can work it in my schedule. I also do pilates and yoga. I try to do one hundred sit ups a day. This keeps my belly flat. I had four children so this keeps my mom pouch tight.
I will be 51 this year. I am in excellent health. I eat high protein lean meats (chicken, turkey, fish) plus lots of fruits and vegetables. My breakfast is protein shake with yogurt and fruit blended together. When I am on the run I eat a protein bar and an apple for breakfast. I rarely eat fast food. I eat very little salt.
At one time we were vegetarians. I believe in eating herbal supplements. I love Herbalife.
I am not perfect in my eating habits. I love sweets. My grandmother raised me on eating ice cream and cookies or cake everyday for dessert. I try to substitute it for yogurt, homemade sorbet, or jello.
I have worked out over the years off and on. I am okay with that. I know that I am the type of person who works out sometimes. I don't beat myself up about it. When I am tired of being a couch potato then I start working out again. That is the way I am. There is no right or wrong.
I was married to an athlete. I watched him workout consistently daily for years. Sometimes he would workout two or three times a day. He had the discipline to do that. Sometimes I would just sit back and watch him go. I learned that I am not wired that way. I am okay with who I am. I am healthy that is what is important.
Being a Mom is demanding, one can get lost in the routine of consistently giving, caring and putting others first. Just do what you can for yourself when you can. Let the guilt go. Guilt holds you back. There is no perfect mother or caretaker.
After the birth of my first-born, I did aerobics home with the TV while my newborn rocked in the swing. I played with my children. I taught my girls to jump rope. I ran with my children teaching them to skate and ride bikes. I have done a water aerobics while we did family swim night. We have done family bike rides. I have taken a YMCA exercise instructor course and taught class to fellow headstart mothers. I have walked for miles. I have jogged. I have had gym memberships. I have attended dance classes.
In order to get moving:
  • Focus on improving your health and having fun instead of losing weight.
  • Try different things. Find out what gives you joy. What makes you feel good?
  • Remember back to when you were a child. What games did you play?
  • Did you jump rope, skate, ride a bike, run with your dog?
  • See yourself playing, moving and being active.
  • Believe you can be active.
  • I suggest mothers should start by playing with your children.
  • Find your inner child and share it with your children.
  • Schedule some alone time to exercise by yourself, significant other or with a friend.
  • Read exercise books, magazine, websites or watch exercise videos or tv shows.
When I was depressed or stressed and eating myself crazy; I would eat myself sick until I was ready to make a change and get active again. Just because that is where you are sometimes doesn't mean you can't stop and change it. Stop beating yourself up. Let it go and breathe.
Your love and time is more important that worrying about whatever is stressing you.
Have a family member or friend babysit and do something special for yourself to recharge your batteries.
Take the first step and sign up for the BetterMe Coaching Tool at

Friday, June 19, 2009

The Advice Edition: How to Start Jogging?

I try to make Nubian Fitness Goddess as helpful as possible. I enjoy sharing my stories and experiences with you all. But what's most important to me is that everyone is engaged in sharing information and tips so that we are all on a path to fitness together. I get a lot of emails asking for advice and I try my best to address them all. I think it would be even more help if you all share your tips with women that seek advice.

So the question of the day is from Ms. M a 30 year old mother of 2..........

I love your blog. I am thirty years old :( and it seems like my body is going down hill. Due to age and having twins, so I decided this summer to get into shape.
What do you recommend that I do to tone and eliminate fat and cellulite that has accumulated to my thighs and stomach. (I am 5'2 weighing at 128lbs, with a huge gut and signs of cottage cheese on thighs)
Diet, exercises regimens, I am game for anything at this point. Just not sure on how to start.
Also, I want to start jogging. How did you begin?
If you have the time, please email me back with your suggestions.
Ms M.

My Advice:

You want to increase your fruits, veggies, whole grains (oatmeal, whole wheat pasta, brown rice), and proteins. Try to focus on making sure you get those basic nutrients as opposed to "dieting." You can also try weight watchers which will teach you portion control. But you want figure out what lifestyle changes you can make and be realistic. Think about the unhealthy things you can cut like Soda, Fried Foods, Sweets, Packaged foods (w/ high sodium and preservatives).
You want to increase your water intake and I recommend adding green tea (3-5 cups a day) to boost your metabolism. The tea should be unsweetened (they have boxes of 20 at aldis for $1)

Take your lunch to work so that you are less tempted to get fast food. Keep your lunches creative by adding yogurts (like Key lime pie by Yoplait, my fav.), different fruits, carrots, hummus and pita, etc.

If time is a major issue, perhaps try 30 minute circuit training at a place like Curves. That way you tone and get some cardio. I would recommend trying to do some additional cardo like jogging. How do you start jogging?
Here is a great article.....

ow to start Jogging (From Kristens

You need to be able to walk before you can jog. If you can't walk for at least 30 minutes, don't bother trying to jog. Get your walking stamina up first.

Don't worry if your first jogging sessions are only 10 to 15 minutes long and are mostly walking. What's important is that you build on the jogging endurance you already have. If you never jog, then you have little or no jogging endurance, so any jogging (even if its only a few seconds) is an improvement.

  • Warm Up Those Muscles

    Walk for at least 2 to 5 minutes (5 minutes is best). This is like the switch that tells your body, "We're going to exercise now." This will help your body start supplying extra blood to those muscles, tendons, ligaments, bones, arteries, veins, and capillaries involved with jogging. This is very important because it will help you prevent injuries.

  • Try a Slow Jog

    Pick up the pace and start jogging. It may feel awkward at first, but it will eventually feel more natural. Don't be surprised if you can jog for only a minute (or in my first jogging session 10 seconds!). Stop jogging before you start huffing and puffing or feeling like you're pushing yourself too hard. This is because you are trying to introduce your body to jogging. You don't want to push it too far too fast, and you especially don't want to create an exhausting experience that's going to make you dread jogging in the future. When you feel like stopping, just bring down the pace and start walking again......(more!!!)

Please share your tips

Thursday, June 18, 2009


Real quick post today; look for my advice post coming tomorrow. Also, if you are looking for specific workout/hair/health tips email me at I will post your questions offer some suggestions and encourage other women to do the same (via comments).

Now to my story.......
I am no novice to exercise and I consider myself to be in relatively good shape. I can run 5 miles ( @ 9 min/mile) and I lift weights regularly. But that did not at all prepare me for what I encountered today. I went to a SPINNING class. It was so intense my instructor pushed us to the Max. 45 minutes of spinning and I was soaked and whupped. Today I truly realized the importance of changing up your workouts. You have to be honest with yourself, if your workouts are no longer challenging find something new. My plan is to substitute spinning for running at least twice a week. This should really tone my legs.

If you have not tried spinning you definitely should. It is a really intense experience and according to my instructor you burn 600-800 calories in 45 minutes. You have to definitely push yourself though (or find a great instructor who will push you). Oh and a warning for ladies who got a little extra meat on the bottom (like me) you may want to double up your towel and put it on the seat...because those seats are tooo narrow.

Between spinning classes and weight lifting I'll reach my goal soon. I also think I will add some yoga into the mix.,

So Ladies, the take home message is be sure to Challenge yourself and Change it up every now and then.


Have you ever tried spinning?

How do you keep your workout challenging??

New workouts I should now about??? Please share

Oh and I repeat.....
My next step is to continue toning until I get my bikini body! I am going to change things up by signing up of the American Heart Association free 12-week online nutrition program. I am looking for two more women to sign up with me. You will receive the BetterU kit for more info click HERE. If you are looking to lose some weight or just get healthier this is great opportunity for you. Questions??? Please email me at

Tuesday, June 16, 2009

Maintaining Weight Loss

So I realized today that I have maintained my weight loss (40 lbs) for almost a year now....
Just in case you are not familiar with my story I started working out hardcore February of 08 and lost most of the weight by August of 08. I went from a size 14 to a size 8. I achieved this by jogging. I started off jogging a few blocks and now I run 4-5 miles regularly. In the beginning I was working out about 6 days a week, now I do 5 days. I also cut down on fast food (except subway), fried foods, and sweets.

Anyway I wanted to share some of the strategies I used to maintain my weight loss.

1. Finding creative ways to exercise--Swimming, dance class, different exercise DVDs see my post Tired of the Gym

2. Drinking Green Tea all day--Green tea boosts your metabolism and it has worked wonders for me .

3. Continuing to work out at least 4 days a week. If you really want to maintain your weight loss you have to continue to be physically active, so find something you enjoy.

4. Using to look up foods before eat (especially for restaurant food).

5. Weight Training- In the past 3 months I have not really lost any more weight. But I have managed to drop a size my weight training and toning.

6. The most important tip I have is try new things. You have to change up your routine (eating and exercise) otherwise your hard work is less effective. So use magazines to help you stay creative (Fitness, Shape, and Oxygen). I use this magazines to find new exercises to add to my routine. They also regularly have healthy eating tips (i.e. best 100 calorie ice cream)

My next step is to continue toning until I get my bikini body! I am going to change things up by signing up of the American Heart Association free 12-week online nutrition program. I am looking for two more women to sign up with me. You will receive the BetterU kit for more info click HERE. If you are looking to lose some weight or just get healthier this is great opportunity for you. Questions??? Please email me at


What tips do you have for maintaining weight loss?

Sunday, June 14, 2009

Small steps to a Healthier You

Heart disease is the #1 killer for women in the U.S. Like many other diseases (i.e. type 2 diabetes) your diet and exercise can decrease your risk. The American Heart Association has put together a campaign targeting women to spread the word about Heart Disease and ways to decrease your risk. Nubian Fitness Goddess is proud to participate in the Go Red for Women Campaign.

Research shows that many women do not view heart disease as health threat so here are some stats and info to better inform you :

Heart disease includes conditions affecting the heart, such as coronary heart disease, heart attack, congestive heart failure, and congenital heart disease. Heart disease is the leading cause of death for men and women in the U.S. Keys to prevention include quitting smoking, lowering cholesterol, controlling high blood pressure, maintaining a healthy weight, and exercising (from WebMD).
  • Only 13% of women view heart disease as a health threat, even though it’s women's No. 1 killer.
  • Cardiovascular disease (CVD) kills over 480,000 women a year, about one per minute.
  • One in three adult females and males in the United States suffers from a form of CVD.
  • CVD claims more lives than the next four most common causes of death combined.
  • On average, an American dies of CVD every 35 seconds.
The great thing about the AHA is they are offering you resources to improve your health. They are offering a free 12-week online nutrition program and fitness program for women. Be sure to check out to get started on your path to fitness. One of the goals of this campaign is to illustrate to women that a few small changes in your eating and activity can lead to significant health changes (i.e. decreasing your risk for Heart disease). For example, choosing baked not fried, or choosing to get your cholesterol checked.

In addition the American Heart Association has provided Nubian Fitness Goddess with 3 BetterMe kits to help you get started on improving your health. I am looking for 3 women to commit to the 12 week online program and share their experience. I will provide you with the BetterMe kit to aid you in your journey. Please email me at nub for more details.

The BetterU, BetterMe Kit giveaway. The kit has everything you need to start the BetterU program, including:
  • Super-cute tote bag for the gym
  • BPA-free water bottle
  • Go Red Grocery Guide to help you made heart-healthy choices at the store
  • Go Red yoga mat
  • Our signature red dress pin
  • Heart-healthy snack, Craisins
More resources:

  • The Go Red BetterMe Coaching Tool. It’s a Widget to keep women on track to meet their health goals. The tool includes daily reminders and tips, interactive videos from “women like me,” and links to a journal and goals.
  • I will also be providing tips and advices from Lifestyle expert and former “Biggest Loser” competitor, Andrea Baptiste.

I know that was alot of info but its important that we protect our hearts and decrease our risk for heart diesease. Also, please share this information with your Mom's, Sisters, friends!

Are you interested in the free online program?
What steps have you taken to prevent heart disease?

Thursday, June 11, 2009

Balancing Hair and Health

Typically I try to post tips and other helpful information. But today I need to share how my hair is currently affecting my exercise routine.

Over the past week I have been really frustrated with my hair. My frustration stems from my move from Chicago to D.C. and having to find a new stylist. Right before I left I got my hair cut because the ends were damaged. It took me a while to get used to but I like the cut. My only concern is finding a stylist that can care for my hair and be sensitive to the fact that I work out and sweat hard at least 5 x week. After chatting with a friend I realized that a better option would be to rock a short cut, that way I would have less hair to worry about. This may seem drastic but I am tired of worrying about my hair. I am tired of not being able to swim regularly and arranging my workouts around getting my hair done.

I have been working out consistently for about 1.5 years now and my hair has remained an issue. I thought I had a good system (washing and conditioning my hair once a week and not putting heat on my hair) but apparently it wasn't working because my hair was still damaged. I have considered other styles (braids and weave) but I don't like the idea of not being able to thoroughly wash my hair regularly. Going natural is also an option but I don't think I am quite ready for that transition. Plus I have a friend that did it recently and she still struggles with her hair.

I am considering switching to the Kerasoft relaxer system which is supposed to better for your hair. I just need to find someone in D.C. who is knowledgeable about it.

For those you in Chicago you should check out Kuttin Ege' Salon. The stylist Paul, is extremely knowledgeable about caring for black womens hair and for women who exercise. I only wish I could find someone like him in D.C.

332 S Michigan Av. Ste 121
Chicago, IL 60604
(312) 922-3560
Get directions

If this is your first time reading you may think that pic on the right is me, it's not. So here is my cut:


Have you experienced similar issues with you hair?

Do you have make your workout schedule around your hair appointments?

Friday, June 5, 2009

No Gym Required

I was going to write an article about how you don't need a gym membership to workout. I have been working out without a gym for the past 3 weeks. It has forced me to find creative ways to stay fit. Up until yesterday it was going really well. But all my creativity was exhausted when the heavy rains came pooring down on the DC area and I could no longer run outside. So yesterday, I broke down and went to a Ballys (I got a free two week membership from buying some free weights at TJ MAXX). I will share some of my no gym required tips. I also became aware of a great promotion at Ballys for college students.

No gym membership workout tips*

1. Get up 45 min. early and go for a jog. Find different areas to jogging with different levels of elevation if possible. Also try sprinting or HIIT outside.

2. Youtube! Take advantage of 8 minute abs, legs, arms

3. Get a pair of free weights and a resistance band and try exercises out of your favorite magazine. You can find these for a good price at Marshalls or TJ Maxx

4. Pick up a copy of Oxygen magazine--this magazine is created for women bodybuilders so it has several great tips and workouts there is less fluff than some other health magazines

5. Carmen Electra aerboic striptease -- I came across this yesterday in bestbuy for 14.99

If you really need the gym to be effective and you are college student (w/valid id)
Then check to see if your local ballys is running this promotion:

They have month to month membership for 24.99/month. There is no contract and no enrollment fee. Sounds like a great deal to me.


What is your summer workout routine?
What workouts do you do without the gym?

Tuesday, May 26, 2009

No time for Cardio? Try High Intensity Interval Training (HIIT)

If you don't have time to spend 1 hour on the treadmill or the Elliptical, High Intensity Interval Training (HIIT) may be the workout for you. I've been meaning to share this for a while because I get a lot of emails from readers who want to workout but have very little time. On days when I only have 20-25 min. to workout I do HIIT. Basically you alternate between working out a medium pace and working out really really hard (100% Effort). I typically use it on the treadmill but you can also use it on the Elliptical. I first learned about HIIT from my Dad, he uses it for running. So instead of running 4 or 5 miles he alternates between sprinting and jogging for about 20 minutes. This allows for the same results (or better) as jogging for 45 minutes.

HIIT is worth doing your own research on so that you insure that you do it correctly. Here is a good article I found at

Also, here is a sample of a HIIT workout:

A Sample Progressive HIIT Program
To maximize fat loss, maintain an intensity level of 60-70% of your maximum heart rate (RPE of 5-6 on the 10-point scale) during warm up, cool down and recovery intervals.

Warm up
Work Interval (Max Intensity) Recovery Interval
(60-70% MHR)

Workout Time
1 5 min.
1 min. 4 min. 2 times 5 min.
20 min.
2 5 min.
1 min. 4 min.
3 times 5 min.
25 min.
3 5 min.
1 min. 4 min.
4 times
5 min.
30 min.
4 5 min.
1.5 min. 4 min.
2 times 5 min.
21 min.
5 5 min.
1.5 min. 4 min.
3 times
5 min.
26.5 min.
6 5 min.
1.5 min. 4 min. 4 times
5 min.
32 min.
7 5 min.
2 min. 5 min. 3 times
5 min.
31 min.
8 5 min.
2 min. 5 min. 4 times
5 min.
38 min.

A few important things to know about HIIT, you have to include a recovery day after each session. If you are truly working out at 100% effort then you are really challenging your body and you will need recovery. Also, you should only use it if you are able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems. If you want to try this workout please read this article here carefully to make sure you do the exercise correctly.


Have you tried HIIT?
Does it work for you?