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.

CLICK HERE

Watch and Enjoy!

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

The Fitness List

Small Steps to a Healthier You

Get Motivated, Get Active, Get Moving!

Running for My Life!

COMMENT!

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

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.

STATS:

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

Background:

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.

Difficulties:

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!!!

MISSION POSSIBLE: BIKINI BODY WORKOUT PLAN

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 Exercisetv.com for free workout videos. They have 88 free full length videos.

BIKINI BODY Resources

Beach Abs Workout Video

Bikini Body Workout (Fitness Magazine)

More advice at Fitsugar.com


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.

Comment!

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

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....


Comment!

Will you be participating?

Share you list!

Other suggestions?

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 http://www.goredforwomen.org/.

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..........

Hi 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. thanks, 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..... How to start Jogging (From Kristens Guide.com) 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!!!)

COMMENT!!!
Please share your tips

THINK U R FIT?

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 nubianfitnessgoddess@gmail.com 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.

Comment!!

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 nubianfitnessgoddess@gmail.com

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 Calorieking.com 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 nubianfitnessgoddess@gmail.com

Comment!

What tips do you have for maintaining weight loss?

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 nubianfitnessgoddess.gmail.com 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!

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

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.

www.kuttinege.com

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:



Comment!!!

Have you experienced similar issues with you hair?

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

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.

Comment!

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

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 Sparkpeople.com

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.

Week	Warm up	Work Interval (Max Intensity)	Recovery Interval (60-70% MHR)	Repeat	Cool down	Total 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.

Comment!

Have you tried HIIT?
Does it work for you?

A little Inspiration

I just wanted to share something quick today, a little inspiration

Up until last week I did my running in downtown chicago. I would run near the lakefront or lincoln park zoo. As I am preparing to move to D.C. , I moved out of my apartment downtown and I have been running on the southside (down king dr, to Tuley and Cole Park). At first I was dissappointed because there would be no more beautiful scenery (the lake/zoo). After running for the past couple of days I saw something even more beautiful then my cherished lakefront. When I arrived at Cole Park I saw tons of my people out running/walking. It was so great because that's not someting I was used to seeing. Also, it was great because they have built a community of people dedicated to improve their health. There were Black women and men of all ages out there. One of the older gentleman ran laps around the park motivating people giving them high fives and urginig them too keep going. He gave me a high five, it was so cute. Anyway I strongly recommend any of you ladies that live on the southside of chicago to walk or run at Cole park in the mornings. I am sure their other places in the ciites where you can find something similar too. Its definitely a great way for begginers to get started on their fitness journey. There are people all around to keep you motivated.

This experience inspired me to really dedicate more of my time to promoting fitness in the Black community. I am working on something big so stay tuned!!!

I would give up running by the lake to run at cole park anyday.

Comment!
Have you come across any areas that are similar? Feel free to share them.....

The Buffie the Body Workout Plan

I wrote an article last year called "Buffie the Body: Healthy my ass" and ever since then people are directed to my blog because they are looking for the "buffie the body workout plan." I did not know such plan existed but apparently it does. I did a little googling a found that Buffie created a website called Bootynomics 101. On this site she has a few workout clips and a clip from Tyra. The site does not seem to be fully developed yet because it doesn't have that much information.

From what I gather the purpose of the site is teach women how to get flat stomachs and big bootys. She also has a note on the site that talks about how she had to start exercising recently because she has not been able to control her extra fat by keeping it in the right places. I look forward to seeing the further development of the website. As of yet she has not addressed any of the health concerns that are prevalent among black women. In my opinion women should be motivated to exercise and eat healthy because of their Health not only because they want to look Buffie the Body. However, for some women that is not the case. It is unfortunate because I think as a celebrity Buffie has the perfect opportunity to advocate for Health in our community. She could encourage women to be healthy, big butt or no butt.

My other concern about her site is that it seems quite unrealistic. It is hard to believe that by doing some squats and crunches women will get a Buffie booty. We all come in different shapes and sizes and I think we are better offer trying to tone up our own shapes.

I am really interested in knowing your thoughts. What do you think about the Buffie Work Out Plan?

How to eat Fast Food

Let's face it, it's tough to avoid fast food. Balancing work, school, relationships, family, etc. is tough enough. Trying to squeeze in exercise and cooking can make things really difficult. I know I preach the importance of cooking and eating healthy all the time but let's be realistic sometimes you just can't pass up the convenience of grabbing some fast food on the way home. Now I am by no means advocating eating fast food over cooking. But if you are going to stop by a McDonalds on the way home, lets figure out a way to make the healthiest decisions possible.

I did an article on the lack of healthy options in our communities a while back called "Popeyes or KFC." I think the lack of options in our communities is terrible. It is unfortunate but just because they put that poison (food) in our communities, doesn't mean we have to make terrible choices......

Maintaining my weight loss is super important to me right now but eating fast food is sometimes unavoidable. I have developed a few strategies to be sure that I stay within my calorie limit and maintain my weight loss. I typically eat fast food for lunch 3-4 x a week. I also eat at restaurants like every weekend. I love trying new restaurants, but I refuse to undo all my hard work. So here are some tips I hope you find useful.

1. Just eat the sandwich/entree ---- Don't believe the hype, there is no value in a "value meal" Unless you see value in Type 2 diabetes. You can really save on the calories by cutting out the fries or chips. Now I know that may not seem easy because the fries/chips fill you up. But give it a try eat your sandwich and see if you are still really hungry. If you are bring your own side (yogurt, fruit, string cheese). Bringing your own side will also save on $$$$. This is the most important rule. *You can also get a side salad, you can one at McDonalds/Wendys/Burger King/KFC for just a $1.


2. Drink Water with lemon or a flavored water----- I did an article about the unnecessary calories that pop/soda adds to your meal. Check out the post...."You are what you drink." If you don't feel like reading the post, then just trust me cut those drinks and substitute water.

3. Drink Green Tea---I could write a whole post about the benefits of green tea (in fact I might). Drinking green tea everyday has helped speed up my metabolism. It's especially great for after eating heavy meals.

4. Grilled---This is an obvious one but you should always choose grilled over fried.


5. NO MAYO--- Mayonnaise can add over a 100 calories to your sandwich. It is so not worth it. Have mustard instead. This applies for dressings too, especially creamy ones. Always choose the vinaigrette over a creamy dressing.

6. Plan Ahead---check out calorie count websites like Calorie Lab before you eat. You can easily access must calorie sites from you cell phone.

7. Satisfying a sweet tooth--- Of course adding a sundae or candy bar to your lunch/dinner can really add the calories. For dessert there are a couple healthy options. I like to a have Yoplait/Dannon yogurts (Key Lime, Orange Creme). They are just sweet enough to fulfill my craving. Sometimes I will crumble up graham crackers and mix them with the yogurt. Also, you are usually pretty safe with lowfat frozen yogurt. At McDonald's you can get it for $1 and 120 calories....not bad.

Eating healthy does not have to be difficult. It just takes a little bit of thought. These are a few of my tips I may add more, so check back!

Comment!!!

What suggestions do you have for eating healthy in this fast food nation