Sunday, December 19, 2010
Alright, Goddesses! We are at the peak of holiday season. This means lots of holiday cocktails, appetizers, desserts--oh my! How can one survive without falling off the weight loss/fitness wagon? Don't fear! We've gathered our favorite and realistic tips out there into one easy guide just for you!
-Meet with your scale once a day: While we know weight can fluctuate throughout the week, especially for women, its been proven that when you check your weight, your more likely to be motivated to stay on track and avoid the "cheat days".
-Make time for fitness: Its important to keep your body moving. Not only will you burn more calories, but you'll stay inspired to keep it healthy each day, thus helping you make healthy decisions at your next holiday party. You don't have to drag yourself to the gym, you can find plenty of workouts to do at home or outside in any health and fitness magazine!
-Savor the goodies: Go ahead! eat your cake, drink another glass of wine. Just take yoru time when you do. Sipping or nibbling slowly will allow your brain time to register when its really full. If you eat to fast, your brain won't catch up!
-Don't deprive yourself: The more you do, the more likely your going to binge. So have a slice of pie, just keep the tip above in mind ;).
-Use leftovers to your advantage: Grab some extra turkey, veggies, etc. for a few extra healthy meals for the next few days after the big Christmast dinner.
Sunday, December 5, 2010
Saturday, November 27, 2010
Hey Fitness Goddesses!
I hope everyone had a wonderful Thankgiving! I know that you are staying on track and getting those workouts in this weekend. Stay motivated and go Extra HARD to workout off that extra serving of Mac and Cheese :-).
For those of you following my weight loss journey via People Magazine, I wanted to share the most recent article. The wedding and weight loss were a success. I worked out with personal trainer Shane Beatty at Body Smith in Georgetown for 9 months. He was amazing! The workouts were always intense and I learned a ton about weight lifting. I dropped two dress sizes and we tied the knot in Miami on October 9th. Now I just got to keep the weight off and stay toned!
So you can expect plenty of tips on Eating Clean (My New Journey) and Staying Fit during the holidays.
Thank you all for you support and please stay tuned as the Journey Continues............
Thursday, November 11, 2010
This week has been so challenging! Between finals and unpacking, eating healthy has been quite difficult. However, I managed to stick pretty well to my goal of eating whole foods. The key is keeping snacks on hand and preparing as much of you own food as possible. I did a little grocery shopping yesterday to re-stock on my clean snacks. Here are a few things I picked up:
My Snack List:
Kashi Almond Crunchy Bars ( I find these to be the healthiest granola bar)
Larabars (for when I'm craving something sweet)
Garden of Eatin' Baked Tortilla Chips
Roasted Red Pepper Hummus
These items make eating on the go easy for me. Even if you are not trying to eat 100% clean try to incorporate some of this items into your snack options. Here are some healthy and satisfying snack ideas. If you haven't tried WASA crisps yet then you should try them. They are newest edition to my healthy snack list. They have like 15 whole grains, a couple simple ingredients, and they are pretty cheap (2.69 @ whole foods).
Baby Carrots and Hummus
1 tbsp peanut & 2 Wasa Crisp
Baked Tortilla Chips and Hummus (or salsa)
1/4 cup of almonds and unsweetened applesauce
Quick Fitness Update:
I've been eating clean for approximately 5 days (well I had one major slip up, I'll tell y'all about it later). I've been spending at least an hour in the gym a day. I dropped 2lbs this week. I love progress!!
Got any Healthy Snack ideas to share?
Sunday, November 7, 2010
It's been a while!!
A lot has happened since my last post. I am now a married woman! Also, the hubby and I moved into our new house. I also completed the People Magazine Wedding Weight Loss Challenge. I'll let you guys know when to expect the final article.
In the spirit of new beginnings, I am going to challenge myself to commit to Eating Clean. No more chemicals, high fructose corn syrup, and ingredients I cannot pronounce. It's all about Whole Grains, Real Meat (NO processed stuff), and tons of fruits and veggies. This is the best way to start a healthy lifestyle and to lose weight! If you want more info check out this site
: Eat Clean. I also recommend picking up the Clean Eating Magazine it has a ton of great recipes.
Now this is going to be challenging because I can't quite get my kitchen in complete order (We are doing renovations), so I will have to be creative at times. I am creating a list of Clean Eating staples that I will purchase this week. Look for the post soon, but for now check out my meal plan for tomorrow.
Below is my meal plan for tomorrow. It's a little bland but that's because I can't cook yet (we haven't unpacked and our kitchen is being renovated). All of my meals are quick and easy.
Clean Eating Meal Plan:
1/2 cup Oatmeal w/ .5 tbsp Peanut Butter
1 hardboiled egg
100 calorie bag of Almonds & Small Apple
Chicken Breast (I haven't unpacked yet, so I bought a roasted chicken from the grocery store)
Salad (via salad bar at school)
2 Wasa Crisp Crackers (Whole grain, high fiber, and delicious!)
Kashi Granola Bar (this and Larabars are my always convenient snacks)
1/2 cup Brown Rice
1 Turkey Burger w/Salsa (no bread)
Grapes and Plain Yogurt
Also, I'm looking to start a Woman's Jogging/Running group in NE D.C. Email me at firstname.lastname@example.org. If you are interested.
How do you Eat Clean on the Go???
Monday, October 11, 2010
*Photo credit: SHAPE magazine
- PMS: According to the article, those who are prone to PMS expierence a drop in the brain chemical serotonin, and that can cause a spike in appetite--especially cravings for carbs. How to take control? Track your cycle using mymonthlycycles.com or the iPeriod app. In the week before and during your period reach for healthy, high-fiber snacks every few hours and choose those that provide a steady release of energy and satisfy your sweet or salty tooth. For example, strawberries and melted dark chocoloate or three cups of air-popped popcorned sprinkled with Parmesean.
- Stress: Whether your planning a wedding or under a tight-deadline, when you're in stress-mode your body releases hormones like adrenaline and cortisol, prompting temporary spikes in energy, metabolism, and blood surgar. How to take control? Make a list of calorie-free stress busters which might include taking a walk around the block or listening to relaxing music. You can also opt for healthy protien like lean turkey or low-fat cottage cheese.
- You've been good all week (this one hit the target for me): People in the U.S. consume an average of 115 calories more per day on the weekend. This adds up to an extra five pounds a year and jeans that are too tight. How to take control? Spread out your rewards...a glass of wine one day, a frozen yogurt the next. Schedule a pre-dinner visit to the gym or go for a walk.
So tell us, do you have any "take control" tips to share? I think I've used every excuse in the article but you can read all the advice here.
Wednesday, October 6, 2010
Tuesday, October 5, 2010
- Regular exercise. Just 45 minutes to an hour of cardio a day can help. Need more proof? A recent University study showed that black women who exercise drop their risk of breast cancer by 65%!
- Cut back on the alcohol. Instead that vino afterwork, snuggle up with a cup of hot cocoa.
- Eat less red meat. Who doesn't love chicken?
- Increase your calcium.
- Reduce your fat intake and increase your veggies.
- Know your family history. The more you know if you breast cancer runs in your family, the more you and your doctor can work together to keep your breasts healthy.
- Be sure your doctor does an exam at least once every 3 years. And do a yearly self breast exam.
Need more? We found SELF magazine's(co-founder of the PINK ribbon) Women's (UnScary) Cancer Handbook Resource Guide.
*Photo Credit: Essence.com
Sunday, September 26, 2010
- Find a diet buddy. Someone who will help you be accountable but make sure you aren't going overboard. It's much harder to stick with a strick plan on your own.
- Educate yourself. Really look into how much calories you need to eat each day, and then actually read the nutrition labels to see if its really worth it. Look beyond the "100 calories" marketing tricks. It may be 100 calories for 2 pieces, but let's be honest...if its really good, you might go for 20!
- Give yourself a bed time! The less sleep you get the more you crave carbs and sugary foods/drinks. Nowadays you can watch your favorite shows online or via Tivo.
- Reward yourself a long the way. Perhaps you give yourself a facial every 5 pounds, or a new pair of shoes for every jean size you drop. Or maybe the reward is the goal itself--fitting into that dress and looking great is the best feeling ever! Keep your eye on the prize.
Here are some other tips provided by WebMD on speedy--but healthy--weight loss:
- 1,050 to 1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level for safety's sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more if you weigh over 250 pounds.
- You may lose even more weight initially if you limit salt and starches.
- Drink lots and lots of water. At least four bottles of water a day (if you need to use the ladies room a lot, you're on the right track!)
- Focus on cardio work outs, at least one hour a day! A great excuse to try a new fitness class or grab a friend to walk. Working outside actually has some mental benefits as well!
Curious to see if your diet efforts are too much or too little to reach your weight loss goal? Take the WebMD Personal Diet Evaluation
Now we turn to our Goddesses! Share your HEALTHY fast weight loss tips! One of our favorite tips will win a trial set of Dr. Natura's Cleanse and Detox system--cleanse your body to promote energy, regularity, weight loss, emotional balance, energy, and beyond. We'll be trying it out on our end and will share our honest feedback! So stayed tuned!
**REMEMBER** Always consult a phsyician before you begin any weight loss/diet plan.
Wednesday, August 25, 2010
It's been a while. I've been sooooo busy with wedding planning, weight loss, and year 2 of my PhD program. I will return to normal blogging soon. For now, I am excited to share a post by a friend at www.prettygirlpost.blogspot.
Sunday, July 18, 2010
Hey ladies, my journey to eating clean (avoiding procesessed foods and eating food in a natural state) has been enlightening. I want to share some of the things that I have learned. Also pick up a copy of People Magazine! I am in the July 19th issue!!!!!!
Most of you know the feeling: you open a bag of your favorite chips (or your food of choice) for a little snack and next thing you know you ate 2-3x the amount you wanted too. At some point you loss control and you are no longer eating because you want to or because you are hungry. Take some time to observe if this happens to you and what type of food this happens with. If you are like me this only happens with processed foods, typically junk foods. I don't think people lose control when eating a bowl of broccoli or even a bowl grapes. Have you ever thought about why that is? In my opinion there is something in these processed sweet and salty foods that makes you lose control. Not to sound like a conspiracy theorist but all those artificial ingredients may be associated with your loss of control feeling. Think about it you lose control when eating a bag of Doritos so you buy more, that leads to a nice profit for the company.
If you are tired of feeling like you are not in control then try to avoid processed foods (no refined sugar, no white flour, etc.) . I know that sounds really difficult but it gets easier with time. Please do NOT think just because you can't have white flour or sugar you can't eat good food. There are so many healthy great tasting things you can eat! Consider Dr. Ian Smith's Fat Smash diet there are so many recipes and support online. Everyday I become more and more creative and I come up with new recipes and healthy ideas that makes eating healthy easier for me. To give you an idea here are a couple of changes I made over the past month.
1. I switched from quick oats to the rolled kind, I make a big batch (2 cups) that lasts for the week. I sweeten it with 1 banana and berries (feel free to add your fav. fruit and cinnamon). I also add flaxseed meal to it. It tastes great and no sugar is necessary!
2. I love popcorn but microwave popcorn has all that fake stuff! Did you know you can make your own microwave popcorn. It's much healthier that way, it's all cheaper than store bought and just as quick, click here to see how
3. I switched my artificially flavored yogurt to plain greek yogurt. I add my own fruit, just throw some blueberries in it and it's delicious!
4. I don't really have sweet tooth any more, but when I go to the movies or a place everyone will be having junk food or dessert I usually bring a LaraBar or Jocalat bar (just in case). These bars are delicious and they have no added sugar and most varieties have 4 or less ingredients. They are really are delicious. Whole foods carries them for about $1.25. You have to try one....they are so good I may do review post just for them!
What healthy swaps have you made to avoid processed foods?
Thursday, July 15, 2010
"I'm just so busy!" "There aren't enough hours in the day!" "It's impossible to balance it all!" We've all heard and we all have our own reasons for not working out. And I'm not saying it's not a challenge sometimes to get it done, but I am saying that it can be done, if you make working out a priority. In my career, I have workdays that can start before dawn, and workdays that can stretch over 36 hours, but that doesn't give me an excuse to skip the gym. First and foremost, maintaining my workouts gives me the energy to get through those long days. Also, I work in television, so it's definitely in my best interest to stay in shape! So when I'm running in a thousand different directions at once, there are some things that help me fit fitness into my busy schedule.
First, there is usually always a packed gym bag in my car. When I'm not sure when I'll be able to work out, I want to be prepared to go at a moment's notice. It's always easier for me to go to the gym straight from work while I'm still motivated to do it. Usually, if I make it to my house, I'm probably going to stay there! I keep wipes in my bag to wash off makeup, hair ties/scarf/etc., and my ipod so I'm always ready to go when I get the chance. I also invested in a treadmill for my home as well. It may seem like a huge expense, and I know everyone won't be able to do this, but it definitely gives me the flexibility to get a quick 30 minutes in literally whenever I need to. I got mine off of Ebay, so that is a great way to find less expensive options. Craigslist is good too. But even if you can't afford gym-quality equipment, a couple of 5 lb. dumbbells and a Billy Blanks dvd go a long way as well! Finally, I work out wherever I am. One of the studios where I freelance has a large landscaped campus that is about a half-mile around the facility. If I get a break, I take a walk if possible. A few times around the building and I've done a pretty decent cardio workout.
The bottom line is, if your life is so jam packed that you can't carve out 30-60 minutes for yourself a day, there is some serious self-examination that needs to get done. You should be your top priority, and your health is the most important part of that. Once I truly understood that, fitting in fitness wasn't a problem. It keeps me healthy so I can maintain my crazy schedule, and I get to look fabulous too!
Stephanie Humphrey is an Engineer turn Television Personality, Model and Entreprenuer. You can find her weekdays modeling on QVC Shopping Network or interviewing celebrities for Rollingout.com. Contact Info: www.stephaniehumphrey.
Monday, June 28, 2010
Nubian Fitness Goddess is proud to be collaborating with the American Heart Association (AHA) to spread the message about Heart Disease.
Did you know that heart disease is the number 1 killer of Women in the U.S.?
Your nutrition and physical activity play a big role in the risk for Heart Disease. Some of the major risk factors for Heart Disease include high cholesterol, high blood pressure, physical inactivity, obesity, and diabetes. All of these risk factors have a lifestyle component to them which means you can make an adjustment. I've said it several times but as a quick reminder approximately 80% of African-American women are overweight or obese so we have to make some improvements!!!
You have the power to make changes to decrease your risk for heart disease and other preventable diseases. Luckily the American Heart Association has made it super easy to get on track:
The AHA has created the BetterU program, this 12 week online nutrition and fitness program will help improve your Health by offering tips, recipes, a journal, online support and much more. The program is completely FREE!! The AHA has graciously offered 3 prize packs for the first 3 women that sign up for the program. Email email@example.com for your free GO RED Prize Pack.
The AHA has several other resources on their site so check out http://www.goredforwomen.org to see how you can get involved.
What are doing to prevent your risk for preventable diseases such as Heart Disease?
Tuesday, June 1, 2010
Sometimes it's helpful to see that there is a light at the end of the tunnel. Your work will pay off! Shayla-Marie is a great example of someone who lost weight and improved her health through hard work and lifestyle changes. In addition Shayla-Marie offers the following words of advice.
"My advice is to realize it's not a "diet" it's a lifetime change. Don't give up just keep going!"
I'm Shayla-Marie 25 years and had hypertension, and a failing kidney all because I was overweight. I was 155lbs in 2009 and I'm only 5feet tall, so that is a large amount of weight I had a bmi of 29.9 which is nearly obese, I started dating a man who's sister I was rent a room from. The 1st date was 1/26/2009 a blind date, so I arrived at the Olive Garden to see this astonishingly beautiful man was waiting for me, he was older latin and a medical professional. We hit it off, a few dates in he asked why I had high blood pressure I said I don't know genetics I suppose, his next statement floored me and nearly made me want to floor him he said: "you are a beautiful woman, great personality why do you like being overweight? You can have a stroke any second, I'm looking for a wife, and you'd be perfect but you can stroke out anytime. What about your daughter?" It hit me I was 25 and killing myself with double doubles and french fries. So I began to make changes little by little, no more soda, and juice. Next I started paying attention to what I put into my body reading labels finding out what someone my height and weight should be eating. Next I increased my activity small at first 15 minutes a day 3x's a week. That sexy Latin gentleman became my boyfriend who become my biggest supporter! I found out he was a former bodybuilder with 2% body fat he gave me a lot of pointers and a lot of encouragement (and sushi ;) I started in March 2009 by September I weighed 115lbs and today I weigh 113lbs, I eat 5 servings of fruit mostly strawberries and oranges, I eat around 2 salads a day and save my protein for dinner. I work 6x's a day 30 minutes a week and I am no longer on medication for my bloodpressure! I still have 1 kidney medication but my kidney is basically working on it's own. I cook low fat/ low cal foods that are family friendly since that lovely man is fast approaching becoming my lovely husband. I'm loosing weight I found confidence in myself and loved myself with shedding the weight it was almost like cathartic and renewing I felt like I could do anything if I could change my body I could change any aspect of my life. I learned to love, learned to channel my anger and focus on my career. I became a nurse, a better mother, a have the makings of a great wife all because I can take care of myself.
Have a story to share? Email us at firstname.lastname@example.org
Thursday, May 13, 2010
Wednesday, May 12, 2010
Sunday, May 9, 2010
Memorial Day weekend will be upon us soon. That means summertime is just around the corner. Summertime equals outside festivities such as happy hours on the patio, bbq's, weddings, birthdays, or girls night out (Sex and the City 2 is coming up ladies, cosmo's?). All of these festivities usually involve alcohol intake.
Not everyone likes to drink. But if you're like me, you enjoy a glass of wine, a cosmo, perhaps a light beer, etc. to lift your spirits and relax/unwind from the day-to-day.
But if you're trying to lose weight, how do you do the happy hours and parties without sabotaging your efforts and success?
Here are a few tips that I use to keep one night mess up weeks of good work:
-Be the talk of the party! Conversate with people. Talking means you'll have less time to drink. Instead of drinking two drinks, I'll end up only drinking one.
-I usually get a diet coke and rum or a light beer. I know how many calories they have no matter where I go. So, do your research, figure out which drinks you love and what they are worth. The internet can provide options for those heavy cal drinks as well.
-Dance the night away. If you have the opportunity to shake that thing, do it! Not only will you drink less but you'll burn of calories as well.
Even if you're not doing Weight Watchers, you can use this handy Cocktail Cheat Sheet. Roughly, every point is 50 calories, so do the math to figure out what your favorite drink adds up to.
How do you enjoy your cocktails without adding inches to your waistline?
Wednesday, April 28, 2010
"I'm just thick"
The labels go on and on for black women who don't consider themselves overweight but women who are genetically blessed with curves and don't fit the toothpick frame we usually see praised and admired in the media.
I recently read an article in Women's Health magazine entitled: "Can You Be Healthy At Any Size?" This caught my attention becuase I truly believe that in our culture, we celebrate thick-bootlyicious body frames instead of healthy lifetyles. In fact, according to the Office of Minority Health, African American women have the highest rates of being overweight or obese compared to other groups in the U.S. And did you know that about four out of five African American women are overweight or obese? We have the highest obesity rates compared to women of different color. We need to take a step back and examine why!
But there is another side to this debate. The government and medical community determine who is overweight by the BMI measurement. I don't personally likee the BMI measurement as a gold standard for determining if your obese or not. I know for a fact that I do not look like the number I weigh. Not every woman can fit the set standards, because no woman is average. Did you know that being heavier helps fend of osteopoprosis and people who fit the "overweight" set for BMI have a lower risk of mortality?
So maybe it really is good to be thin and bootylicious besides filling out those cute outfits!
The debate goes on and on, and I encourage you to read the Women's Health article for more information. (Side note/complaint: I love this magazine, but I find it funny that in this "fat acceptance" article, they actually include pictures of black women: Jennifer Hudson, Beyonce, and Mo'Nique. I like to see these ladies in the magazine more, have a better representative of what our society truly is--multicultural! Just saying...but I guess that's why we need a blog like Nubian Fitness Goddess to fill the void!)
For those that what to get to the point, here are the numbers that everyone should monitor, according to Women's Health magazine:
-Blood Pressure: Healthy range is 90/60 yo 120/80 (systolic/diastolic)
-Resting Heart Rate: Healthy range is60 to 100 beates per minute
-Cholesterol: Healthy range is LD below 100, HDL above 50, VLDL under 40, triplycerides below 150
-Fasting Blood Glucose: Healthy range is 70 to 100
-Waist-to-hip ratio: Healthy range is .6 to .8
So tell us, do you agree that "everyone can't be a size zero, but can be healthy, big people" or do you think it important to focus on the BMI measurement? Can one be "thick" and healthy?
Tuesday, April 20, 2010
Tekeema is the founder of Virtual Workout Crew, Inc. VWC is a group of over 70 professional women who motivate, inspire, and encourage each other through today's technology (facebook, texting, email, etc.) to exercise and live a healthy lifestyle. VWC was founded in April 2009 by Tekeema after she was sick of living an unhealthy lifestyle.
She decided to join a gym and workout 5days a week...to date, she's lost 42lbs and several of her members have lost well over 70lbs. They never workout together and the members are all across the US, from NC to Detroit, to Wisconsin, to VA, to NY, to FL to CA. In March 2010, she became a certified Funky Fit Group Fitness Instructor.
In June 2010, about 20 members are taking a trip to Miami, FL to celebrate their one year anniversary and all of their weight loss success. Want to learn more about Tekeema and her member's success? Check out www.virtualworkoutcrew.com
Great job, Tekeema! Your story continues to inspire women all over the country. Congratulations on becoming April's Nubian Fitness Goddess! We look forward to hearing more success stories from your crew!
Do you have a weight loss story to share? Send your story to email@example.com today and include a before and after picture.
Friday, April 16, 2010
Wonder why you are not seeing the results you expect?
We understand you don't have time to waste during your workout. Every minute counts so you need to make sure you are working smart. One way to do this is by keeping track of your heart rate. You may want to invest in a heart rate monitor. A heart rate monitor will help keep track of how hard you are exercising. Working out in the proper heart zone will ensure that you get an optimal workout.
A heart rate monitor is especially helpful for all my ladies hitting the track or treadmill. I've found it really helpful to make sure I'm jogging fast enough. It's also helpful if you do a lot of cardio classes, you can keep checking your monitor to make sure you are within your target zone.
I invested in heart rate monitor a couple of months ago, it was about 40 bucks on Ebay. It was so worth it.
Here's some info from the American Heart Association about your Heart Rate.
Do you use a heart rate monitor?
Wednesday, April 14, 2010
I don't know about you guys, but my life doesn't have a lot of give room to fit in all these healthy steps we need to do to lose weight. Between my full-time job, teaching fitness classes, learning new choreography, taking online courses, planning my mom's wedding, etc. etc., I'm surprised at how little time I have to really focus on ME aka reaching my weight and healthy living goals.
By Sunday, I'm burnt out and to be honest, I don't feel like making a week's worth of meals. I'd rather catch up on my emails or find the latest weight loss trends to share with all of our goddesses.
So I figure I'd share some tips for those that are on the hustle like me. Limited time means you have to strategize to keep up with the weight loss game!
-Pack a lunch. You'll be less tempted to go to that cafe downstairs when you have food waiting for you in the refrigerator. Plus, it's difficult to estimate the calories in the salad or sandwich you got. Know what goes in your body, always!
-Take a breather! No one is going to die if you take a 10 minute walk around the block. Take advantage of the nice weather that's coming our way.
-Tell your co-worker buddies that you are trying to lose weight. You'll notice that people will start to watch what you eat and follow your lead. You'll be more likely to stay on track while being a "weight loss role model".
-Get a good night's rest and wake up early to workout. I've been waking up at 5 a.m. to get to the gym early and get my basic 30 minutes of cardio. This has done wonders for my physical and mental well being. It's forced me to get my 8 hours of sleep as well, which has limited my craving for carbs.
For all my other hustler's out there...what do you do to keep the weight off and keep it coming off?
Sunday, April 4, 2010
Overeating can come from a combination of factors:
•Trigger foods (trail mix, pretzel sticks, anything salty and “carby” and I will scarf it down in one sitting…don’t even get me started on peanut butter!)
•Incorrect portion control servings in a restaurant and at home.
•Mindless eating while watching TV.
•Eating dinner right after a hard workout.
While overeating is hard to avoid, there are some strategies you can do to minimize those slip-ups:
•Find other ways to cope with stress. Perhaps you need to vent to a friend instead of grabbing that ice cream.
•Remove trigger foods from your house. Don’t buy them when you go grocery shopping. If you have to buy a trigger food, portion them out before you even eat anything.
•Learn the correct portion sizes. If you eat a restaurant, ask for half of your meal to be put in a doggie bag before it comes out. Use this helpful slideshow from MayoClinic on learning how to spot correct and incorrect portion sizes.
•Find other things to do with your hands to keep you busy while watching TV. Paint your nails, surf the Web, or even do crunches or stretching.
•When working out, be sure you’re drinking plenty of water and bring a healthy post-workout snack. Perhaps it’s a small banana or a handful of almonds. Something to help quench the hunger. Chewing gum helps the brain chill out before you dinner time, allowing you to make healthy decisions without the grumbling in your stomach.
What do you do to stop overeating?
Thursday, March 25, 2010
Here is a little morning motivation:
Try to get your workout done 1st thing in the morning. If you are still trying to find your workout groove, you may find that as the day goes on the more excuses you have for not exercising. You may be tired from work, class, or driving the kids around all day. By the time your busy day is over you have no energy left for YOU. So take some time first thing in the morning, make your first 45 minutes of the day about YOU. You have to keep your body healthy and strong so you can continue to be there for your family, friends, career, etc.
If you don't have time to hit the gym early in the morning then try a workout video or my favorite Exercise TV. Jillian Michaels has some great programs on exercise TV. Also, the weather is getting nicer, so trying going for a run or walk. All you have to do is get up, get your workout clothes, and get out the door. Just make happen :-)
How you do you stay motivated to get your daily exercise in?
Wednesday, March 24, 2010
This past weekend, I bought jump rope from Target ($3). Why? What can a piece of rope do to get you fit? Here's why!
-You can burn tons of calories in a short amount of time.
- 10 minutes of vigorous jumping can havethe same benefits as a 30-minute jog.
-A great way to improve balance, coordination, and increase your endurance.\
-You can find your abs (don't kill yourself doing a bunch of crunches, when you need to burn the fat off first!)
With the nice weather finally coming out, I'm ready to jump back into my outside workouts! I know you remember jumping rope when you were just a kid! Now find your inner child, borrow that jump rope from your little sister, cousin, whoever, and jump away!
If jumping rope sounds boring, try a few of these workouts to keep it fun!
Jump rope is just one quick, easy, and fun outside workout to do. What other "quickie" workouts do you do to get fit?
Sunday, March 14, 2010
I learned that the faster you go, the harder it is to keep the weight off. Losing .5 to 1 lb per a week is ideal, even if it seems to slow, its the healthy way to go!
I have a wedding (I'm the maid of honor) and cruise vacation coming up, in about 70 days. I keep telling myself that I MUST lose weight to have a great time. But do I really need to be a smaller size to enjoy a vacation? No! Instead, I should focus on losing weight in a slow and steady pace. Whatever weight I am come the wedding/cruise, I need to find clothes that flatter my shape and figure. If I don't get to wear a two piece bikini, its not the end of the world. There is always next summer!
Our society is so locked in to this "quick-fix" phenomenon, that we forget what the weight loss journey is all about--learning to implement healthy eating and physical activity into our every day lives. Whatever plan works for you, make sure its something that you can uphold for a LIFETIME. So the "no eating any carbs" or the constant detoxes you choose to do, may work in the short term, but that weight will come back to haunt you later. Trust me.
Share your lessons learned on long-term weight loss! What method, program, or strategy has worked best on KEEPING the pounds off for you?
Wednesday, March 10, 2010
Ladies, get your food in Check!
You may be hitting the gym hard everyday but if you don't have your eating habits in check, weight loss will be tough. You have to be creative and come up with good tasting, low calorie, fulfilling snacks that won't ruin your hard work. I've always found snacking challenging ( i love crunchy salty foods). I find that if I take 2 of my favorite healthy snacks with me to school I'm less likely to crave the bad stuff when I get home. It's all about planning ahead if you have healthy snacks with you, you don't even have to look in the evil vending machine for a snack. Also, try to look for snacks that have nutritional value (i.e., protein and fiber). 100 calorie snacks (crackers, chips, etc.) seem like a good idea but they typically lack nutritional value. So stick to fruits, nuts, greek yogurt, veggies, etc.
Be careful some snacks may seem healthy at first glance but make sure you read the label and check the serving size. Be especially careful with nuts, they are healthy but just be sure to watch the serving size. Also, try to avoid snacks like granola bars. They are typically high in sugar and have very little fiber and protein.
So be sure to purchase some sandwich ziplock bags so you can pack your favorite snacks for work.
Here are some of my favorite healthy snacks:
Fruits (apple, orange, grapes, etc.)
Greek Yogurt - lower calorie and more protein than your regular yogurts
Walnuts & Almond mix with a few craisins - Make sure you watch the serving size (remember almonds are lower calorie then walnuts)
Triscuits & a cheese stick - This great fulfilling snack with whole grain and protein
I typically try to pack one protein snack and one fiber snack, so an a piece fruit and nuts or yogurt.
What are your favorite healthy snacks??
Sunday, March 7, 2010
Rosethefitnessinstructor pointed out how important it is to have Fitness role model that keeps you inspired. So I wanted to share mine with you.
I was listening to Biggest Loser Competitor Stacy Capers on the radio this morning. She was featured because she is an African-American woman from the D.C. area who has used her experience to benefit her community. Stacy and her husband Adam were the first team to be kicked off during their season. Despite being eliminated they persevered and lost the weight anyway! They have an amazing story to tell. What's even more amazing is that they saw this an opportunity to help others. Stacy has partnered with associations like the America Diabetes Association to spread her message to Black folks. She commented on the some of the barriers to health that are specific to our peoples. Thesde issues include THE HAIR ISSUE and high calorie/high sodium foods.
Listening to her re-inspired me and made me re-think my goals. I will continue to devote myself to motivating Women to make lifestyle changes so that they can live healthier and active lives.
Rose the fitness instructor and I have big plans for Nubian Fitness Goddess. Also, I hope to use the publicity from my feature in People Magazine to draw attention to African American Women Health Issues.
Stay inspired Ladies! You can have results like Stacy too! Rose & I will provide with you the tools to keep you on track.
Monday, March 1, 2010
Nowadays, it's very hard to find a celebrity who's a healthy lifestyle role model. By that I mean someone who loses weight the healthy, realistic way aka no plastic surgery, no starvation, no elimination of important nutrients, etc.
I see tons of TV shows and magazines pointing out celebrities who just don't fit the norm, who set unrealistic expectations, and for that matter, very few women of color.
I struggled to come up with my own list of someone who seems ideal to follow. But then it hit me, Michelle Obama! Her toned arms have been the talk of the town and she fits the mold of a healthy, strong woman who doesn't go to extreme's to keep her shape. I once had the same toned arms as her and I look forward to getting them back!
So help me out here, who is your fitness role model? No wrong answer! We want to know who's picture motivates you to hit the gym!
Thursday, February 25, 2010
As a group fitness instructor, I get super excited during the month of January. Why? Because my classes are PACKED wall to wall with new and regular members who are motivated and enthusiastic about working out and reaching their fitness and/or weight loss goals. This year, I told them "Don't be a Statistic". This is because by March my class numbers will begin to drop.
In fact, Six months after Jan. 1, only 46 percent of those who make New Year's resolutions have fulfilled them, says John C. Norcross, a professor of psychology at the University of Scranton who has conducted at least three studies on resolutions in recent years. (WOAI.com News, "Will you keep New Year's resolutions? Most people don't" by Shari Rudavsky, 2002).
Here is the process that most people go thru:
-Get excited and motivated by friends, family, and peers to lose weight and/or get fit.
-Go hard-core at the gym and notice immediate results (5 lbs lost, jeans fit better, etc.)
-Life happens (anyone deal with the Snowmaggedon?), working out becomes more difficult to fit in, too tired to cook
So you may or may not have had a few bumps in your weight loss journey. That's okay! I have too. In fact, I've gone up another jean size (or two, depending on the store). I could easily say, you know what, I'm just like Kelly Clarkson or Kirstie Alley, and its just a phase, one day it will pass...I'll worry about it TOMORROW!
Forget about tomorrow! Start today, start right now. Put those chips down, toss out that soda, grab your water bottle, and email/text your buddies to schedule a weekend workout, early AM workout, or whatever you have to do to kick your butt into gear!
I find that weightloss and fitness challenges are a HUGE re-motivator. Challenges are great to do as a group or individually, and many of them are free with awesome resources. Here are two challenges that I've done in the past and LOVED...
What other challenges are out there? Please share with the Nubian Fitness Goddess Community!
Remember, it's not too late. It's a journey, and the journey never ends. Losing is just half the battle, keeping it off is the other half. Eat right, work out, get plenty of sleep and jump back on that wagon.
Thursday, February 11, 2010
My fiance created a workout playlist for me and I want to share it with you all. You got to keep your music fresh so your workouts don't get boring. I try to change mine every 2 weeks or so. For other good playlist ideas check out http://www.inthegym.net/.
1.Getcha money up(remix)-Keisha cole, nicki minaj, keri hilson
2. Sweet Dreams- Beyonce, Lil Wayne, Nicki Minaj
3. On to the next one- Jay-Z
4. Promiscious girl-Nelly furtado-timbaland
5. Numba 1-Keri Hilson Kardinal Offisal
6. Freeze-Chris Brown, T-Pain
Share your workout playlist email me at nubianfitnessgoddess.blogspot.com
I want to share some thoughts I got from a conversation with a friend:
In trying to maintain or lose weight you have to find a balance in how you assess your progress. You don't want to weigh yourself everyday but you don't want to completely ignore the scale because your weight will sneak back on you. Some folks recommend just focusing on how your clothes fit. That can be really tricky. If you just focus on fitting into your jeans you can gain a decent amount of weight and not really notice. Well from personal experience I gained 12 lbs and still thought I looked good in all my jeans. But when I went to buy a few new pairs they didn't fit in the same size. That was a wake up call to me. I just wished that I had realized it earlier. So now I weigh myself weekly, that way I am not too obsessed with the scale but the weight shouldn't sneak up on me either. You have to find what works for you, but try weighing yourself weekly.
Sunday, January 31, 2010
Recently, I came upon an article in Women's Health magazine, "Thigh Anxiety: Are you Destined to Inherit Your Mother's Body" by Margaret Renkl (Jan/Feb 2010 issue). This article really caught my attention as I've always wondered how much genetics impact your weight loss and healthiness, aka Nature vs. Nurture. The article discusses the issue of genetics and the inheritance of bodyshapes, weight issues, and other certain health factors.
Fact: While your genes may determine up to 80% of your weight and body shape, environment, and personal choice still play a significant role.
When I was overweight and even at a healthier weight, I've always noticed a similarity between my bodyshape and my mothers despite the size/weight difference. We have the same curves and lady lumps in all the same places, which I appreciate. It's not only my mother, but her sister and her own mother that have had issues with weight and even other women's health issues that concern me.
However, I wonder if my mom, aunt, and grandmother were raised in a different environment that encouraged physical activity, if they continued to watch their waistline as they got older and had to handle more life responsibilities, etc., would they all be fit and lean or would they eventually expand no matter what they did? Is it really genetics or is it a history of patterns?
When I lost weight, I immediately toned up with muscle and I've been told that I have Mrs. Obama arm muscles too :). The article mentions that while you need physical activity in order to build muscle, people who have "muscular" genes requires far less exercise tha others to look fit. My grandmother had "Tina Turner" legs and I know for a fact that I inherited those as well. So to me, I feel like its a mixture of both, and I hope I retain the positive from both nurture and nature. I want to keep the inherited muscular toned genes and I also want to keep up the enivironment I've created for myself: a new found hobby of working out and LOVING it (hence me become a fitness instructor).
But we can't blame it all on our mothers, etc. 50% of our genes come from our father! In fact, there is some speculation that we can inherit the genes from our dad that stores extra pounds in our gut. Sadly, I know I've inherited that gene. When I lose weight, that's the last area to shrink. When I gain weight, that's the first area to get bigger!
And what about eating? We inherit genes that relate to our psychological relation to food and consumption. Dr. David E. Cummings, M.D., a professor of medicine at the University of Washington stated a fact that I know hits home for me: The more weight you lose, the harder your body works to compensate. You become hungrier and your metabolism bcomes more efficent. Increasingly, you being to crave food--and such a drive is very difficult to resist. AHA!!! This is totally my current situation. Mental control is not my strongest suits when it comes to food. Food and eating can really cosume my thoughts for a very long period of time. To the point, where I have to get that big mac or that slice of pizza, just to have mental peace. I've tried going to bed ingnoring those thoughts, and I literally can't sleep.
Can we really fight genetics? Or is it a lost battle? Nature vs. Nuture. Who will really win?
Nuture is still a strong weapon against the obesity epidemic. It all comes down to making the right choices and being in the right environment. For me that means:
-reduction of stress
-finding healthy altneratives to pizza or a big mac when a strong craving hits
-continueing to find fun exercises
I think those key things can help me fight genetics. However, in the long run, we can't stop genetics from doing its destined job. While you can delay your future with exercise and healthy eating, eventually we'll hit menopause and our body will begin to take shape of what's in our genetic makeup.
The article ends with this empowering thought: "At the end of the day, you're in the driver's seat of your own life and the navigator of your own body".
So tell us...are you worried about your genetic future? What do you do to fight the genetic battle during your weight loss journey? What do you think matters the most--nature or nuture?
*While I don't post everyday, you can always find me on Twitter: @rosehooks. Follow me!
Monday, January 25, 2010
So this past weekend I had the opportunity to checkout the Jump-off Workout with Celebrity Fitness Trainer Mark Jenkins. He has trained celebrities like Mary J Blige, Brandy, D'Angelo, and others. A friend of my invited to me this class at Soma Body Fit in D.C. His 70 minute class the "Jump-off" is so Intense! If you are in the D.C. area I strongly recommend you check him out. He does classes a Soma Body Fit and private classes at the Mandarin Oriental.
Here is a description of the class:
The Jump Off at SomaFit.
The Signature Mark Jenkins Fitness Class.
Wednesday, January 13, 2010
Then I picked up this month’s episode of Ebony, which had an article about Juicing
Then my dad sent me a link for a machine called The Health Master, which Montel Williams has used to help manage his MS.
So I have decided to take this up as I share my journey with all of you. I currently weigh 178 lbs, which for my height is considered “obese”. After first hearing this word I thought “WHAT NOT ME?!?!” , but when you learn to accept your reality it becomes easier to handle. So my goal is to get my weight down to what is considered healthy which is around 130 lbs. Cannot wait to get started and learn from any suggestions you all have.
Thursday, January 7, 2010
I have been working hard developing my new blog. So please stop by and check it out. My Mom just wrote a great post called: "Looking for the Black Prince Charming ??"
Don't forget that you can follow my weight loss journey via People Magazine. There's an article in stores now. I'll let you know when the next one comes out.
Also, I will be working on two projects with non profit organizations over the next year to promote fitness for Black Women and Teen Girls. I will be working with Pink Isn't Always Pretty and In the Paint Basketball both of these organizations are really important to me.
In the Paint Basketball is a program dedicated to helping Chicago youth. The program focuses on encouraging health , fitness, building confidence, discipline, and responsibility. I am working on a project for teen girls, more info to come! Please view the site to enroll you children, volunteer, or donate.
Pink Isn't Always Pretty
Breast Cancer runs in my family and has affected several women in my life. Particularly one of my sorority sisters who started this organization with her family.
P.I.A.P.’s mission is to provide a national community of support for women of color coping with breast cancer through raising awareness, education on healthy living and encouraging freedom of expression. Be sure to visit there site to volunteer or donate!
Don't worry I will continue to keep you all inspired at Nubian Fitness Goddess. I appreciate your support!
Friday, January 1, 2010
Good Morning my Beautiful Sistas!
It's a New Year and you have fresh start to take care of your health and get in the best shape of your life! So start the year of right by putting your New Years Resolutions into action. Several gyms have promotions running so be sure to take advantage them:
D.C. Fitness Deal : Fitness First Health Clubs. I received this as a GROUPON this morning so check it out ASAP!
Gold's Gym : Try it, 7 days Free!
Ballys Gym: They are currently offering $0 intiation fee and 34.99/mth
If you can't afford to join a gym there are other options. Pick up a couple of workout DVD's (e.g. Jillian Michaels) or use my favorite "Exercise TV."
Remember a healthy body need physical activity and foods that keep it nourished. So check your eating habits too.
Here are a couple more resources to keep you motivated:
Weightloss for Black Women: An Eight Week Guide to Better Health
Slimdown Sister: The African American Woman's Guide to Healthy Permanent Weight Loss
Don't forget to pick up a copy of PEOPLE MAGAZINE to see my article (pg 94 & 98). They will be following my wedding fitness journey for the next nine months so there will more articles to come. Also, my wedding blog is also up check it out at A Cinderella Story.blogspot.com