FU@K MY HAIR: I'm Gonna Workout!

No, this is not other post about Gabby Douglass. However, I think that the Douglass incident suggests we need to have a broader discussion about Black Women, Hair, and Health.

We have all read the blog posts, news articles, etc. about how some Black women avoid Exercise because they don’t want to mess up their hair. It’s amazing to me that even with the Natural Hair Movement and the DIY movement many women are still allowing their to be a barrier to exercise. It may be because there are still too few resources on managing Black hair and Exercise. I get that hair is a complex issue for us. But at some point we have to stop discussing this problem and do something about it.  You know the stats we have the highest rates of Obesity. 4  out of 5 of us are overweight or obese. It is completely unacceptable that we let our hair contribute to these numbers. We have to do better, we have to choose our Health over our Hair.

 In my own personal hair and exercise journey, I eventually reached a point at which I said “F my Hair.”  I chose exercise and a healthy lifestyle over my hair. I lost 40 lbs after making this commitment. I came up with a game plan that allowed me to workout out 5 days a week. I wore my hair in ponytails during the week. On the weekends I washed and straightened it. The best thing about saying “F my Hair” is that I learned how to do my own hair. Before making this commitment I never washed my own hair I relied completely on a hairstylist. I recently decided to transition to natural hair and I have found it even easier to manage my hair (it’s much more versatile).  Let me be clear when I say F my Hair, I do not mean that it is not possible to find a hairstyle that is professional and cute. You just have to think outside the box and be willing to try something new. You can find a style that works for you.  Part of this process is accepting that your beauty is not determined by your hair.

So I encourage you to free yourself and find a hairstyle that allows you to exercise. You can get braids, go natural, wear ponytails, a weave. I know many of you reading this have already found a solution that works so please share your story. We have responsibility to help each other. 

Natural Hair and Exercise: Tips for Transitioners

A few months ago, I decided to join the ranks of Natural Hair Goddesses. I just got sick of putting chemicals in my hair and worrying about sweating out my wrap. Also, I became curious about what my real hair looks like. What I did not consider is how the transition would effect my exercise routine. I am now 4 months post relaxer and I have been on a journey to find a style that works for exercise and transitioning hair. I have stopped every sista at the gym and looked at countless blogs and youtube videos. There is a lot of info out there for transitioners but the info for women that exercise is lacking. So I decided to share what I found with you all. The two styles that seem to work the best are perm rod sets and Bantu knot outs. The great thing is there are tons of DIY videso. I plan to try the perm rod set this week. See below for example videos to get the style.

Do you have any suggests for natural or transitioning hairstyles?

Perm Rod video

Bantu Knot Outs

Weight Lifting Goddess!

Cendrine says that personal training helps her to feel comfortable using the machines to lift weights and workout.

Fitness Goddess International: Working it Out in Amsterdam

It has been a busy couple of months and we have not been able to post as much as we would have liked. But don't worry we are still here and will continue to provide you tips, inspiration, and motivation.

For the past couple of weeks I was in Amsterdam for a summer course. It is a beautiful city filled with plenty of opportunities for exercise and healthy eating. Everyone in Amsterdam cycles, the city is pretty small so you can ride your bike to work, school, and for errands. The city is designed specifically for the bicyclists. They have their own lanes (separated by a barrier from the car lane) and lights. It's also a great city to walk through. There are beautiful canals and amazing architecture at every turn. Also, there are fitness centers everywhere. There were three within walking distance of me (Heaven!). I joined Sport City Gym because they had great selection of classes. They had Zumba, BodyPump, Body Combat, etc. The classes were taught in Dutch, it was bit of a challenge but I survived :-) 

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Eating healthy was no problem. Fresh fruits and veggies were much cheaper than in the U.S. Also, it was so easy to find fresh baked bread (i.e., bread w/o added sugar) and salads. There was an Albert Heijen grocery store near me and a  farmers market with fresh food as well. My room had a tiny fridge so I basically had to buy groceries every other day, which was great because my meals were fresh. It was super easy to avoid processed foods (high fructose corn syrup was not an issue)

My time in Amsterdam made me realize some of the challenges we have in the U.S. and why it is difficult for many people to maintain healthy weights. Imagine if you lived in a city where you could bike everywhere and didn't have to spend a ton of money on healthy foods. Life would be so much easier.There are alot of environmental issues in the U.S. that contribute to the obesity epidemic. In the U.S. being healthy requires a ton effort....(but it still so possible). In the future I will be elaborating on some of the environmental challenges in a new series called "Why?? Wednesdays". I will identify a challenge and offer solutions.

How do you compare the availibity of fresh foods and opporutnities for exercies to other countries you have visited??

EAT: Interview with Dr. Ian Smith

We had the opportunity to interview Dr. Ian Smith!


 You may know him from  Celebrity Fit Club or the 50 million pound challenge. We got the inside scoop on his new book EAT: The Effortless Weight Loss Solution. He is certainly doing his part to fight Obesity in the our community. His new book addresses a range of topics from the first steps to achieving a healthier lifestyle to what foods to buy organic. The best part about this book is that it is about a lifestyle change, NOT A DIET.  The book focuses on the healthy things you can eat versuses all the stuff you have to cut out.  

Watch the video to get the inside scoop on his book and check out his new book (link on the left) to move forward with your healthier lifestyle. Click the Video Above!




We have one free copy of the book EAT: The Effortless Weight Loss Solution to give away to a lucky reader. If you are interested please comment on the post saying your are readying for a lifestyle change and email nubianfitnessgoddess@gmail.com 


The video is on youtube just in case you have difficulty with the image above. 
http://www.youtube.com/watch?v=8vLFles8l5M

The Hair Issue: Dealing with Hair and Sweat

So I've noticed that a lot of you all find my blog by searching for hair maintenance during and after exercise. I'm happy so many of you are past letting hair your prevent you from exercising. I wanted to make sure that I provided you all with adequate information here. Luckily my sister is licensed beautician and she was gracious us enough to come up with some tips for you all. If you have any specific questions feel free to comment with them and I'll get them to her.

Enjoy!

Hi, My name is Dani I am a certified Cosmetologist. I work with all types of hair with Women and Men. When working with my clients I often find myself teaching them about maintenance and care for their hair. So I decided to jump on the bandwagon and help you guys on this blog.

Today, there are so many people that want to workout but also want maintain the fresh new hairstyle, and it seems impossible. Well, I am going to give you 5 tips to help maintain your hair while working out.


Sidebar: Your scalp has many holes in which is what hair(keratin) grows out of. You also have something called a sebaceous gland and when you are working out. The pores on your scalp open up and the sebaceous gland releases sebum (sweat). So yes your hair makes it's own sweat. AND THAT IS FINE! I know it sounds gross but you actually need the sebum. So if your scalp is dry. Try cutting down on shampooing so frequently. Let the sebum run down the hair strands.


Top 5
1. When working out, try to stay away from covering your head completely. You want your hair to breathe. Try using a sweatband or even a hairnet.
2. After working out and your hair feels dry and itchy, You may use a non-greasy light moisturizing lotion or serum and massage your scalp( with finger tips only).
3. If you work out very often and your hair becomes dry and brittle try a Deep Conditioner every two weeks. Still dry? up the Deep Conditioner to Once a week.
4. If you get a wrap or hair styled with curling irons. Next time try a RollerSet. Less heat and curls stay in longer.
5. NEVER NEVER NEVER before going to work out use an alcoholic product on your hair. Your hair makes it's own sebum which contains acid. Acid plus the alcohol will eat up your hair.

-Good Luck!
Dani

***I want to share one of my own tips. Do not touch your hair until it is dry. It takes my hair about 1 hr to dry after working out. While I'm in the gym or running outside I keep a sweat band on it and pull it into a loose ponytail so it can breathe. After I'm done I put a silk scarf on it and let dry. After it dries it is so much easier to manipulate. I usually just comb it down and wear it down. It took me while to learn that I shouldn't touch it until it dries. It seems like common sense but I wanted to share it anyway. So I get up a little earlier to make sure I have time to let it dry...if not it's up into a ponytail.****

Questions, Comments?
Please Share your tips!


(This is a Repost)

Caffeine - How Much Is Too Much?

Is too much Caffeine wrecking your diet ? Check out this post from guest blogger Ms. Maxine

Who's really in shape? We have to admit that between wanting to love our bodies the way they are, bulges and all, there is a little twinge of envy when we see celebrities with their perfect figures.

I'm not saying that we should strive for stick thin physiques and the six pack abs we see on TV, which were either achieved via religious dieting regimens or plastic surgery. In all honesty, exercise is more than taking interest in more than just aesthetic appeal; buckling down and getting in shape is actually good for our bodies and our minds.

Taking our fitness to a whole new level can take a certain amount of discipline, meaning breaking bad habits (I'm talking to all you smokers out there, each stick you puff lessens four minutes of your life) and vices, and for most people, a hidden vice that may be hindering your best shape is caffeine.

A few facts about caffeine:

• It was first found as a chemical in 1820 by German chemist Friedlieb Ferdinand Runge then by French chemists Robiquet, and then again by Pelletier and Caventou.
• Pelletier named the substance caffe, from the drink it was distilled from.
• Caffeine mostly consumed by Americans in the form of coffee, tea, and other drinks and food containing cola.
• Often paired with sugar in products like soda and energy drinks, the high from caffeine is given a boost, making caffeine that much more enticing as a drink.
• Caffeine is consumed by 90% of North Americans every day, usually in the form of coffee.

The supposed weight loss effects of caffeine have been chronicled in an article by the Mayo Clinic wherein it is explained why people assume that caffeine might help them lose weight:

1. Caffeine works as an appetite suppressant: Different studies have found caffeine to work as an appetite suppressant for those who do not have a tolerance for it already. Small doses of caffeine work to suppress appetite, but the Mayo Clinic affirms this fact only until the consumer has built up the tolerance for it. When the consumer has had enough caffeine that they would need more and more for it to feel an effect, the appetite suppressing qualities of the chemical subside.
2. It boosts metabolism: Stimulating thermogenesis, the body's process of producing heat to burn off calories, caffeine is a metabolism booster. But, depending on the amount you drink, there will not be enough of an effect to burn enough calories to cancel out the coffee you just drank to suppress your appetite or get a boost before a workout.
3. It acts as a diuretic: Until the body has built a tolerance to caffeine, the body expels it as liquid, increasing loss of water weight. This short term diuretic effect of caffeine only last until you have built up a sufficient tolerance to the chemical.

While there are many attractive benefits to taking in caffeine, like alertness, loss of drowsiness, there are clear downsides to ingesting:

1. It can affect our sleeping habits: Too much caffeine can over stimulate our nervous system, causing insomnia and irregular sleeping patterns.
2. It can cause anxiety and nervousness: As our bodies become more tolerant to caffeine, this tolerance causes us to drink more and more to produce an effect. The constant stimulation of chemicals in our brains can cause bouts of sweating, nervousness and anxiety.
3. It is addictive: Affecting the same parts of the brain that illegal drugs like cocaine and heroin do, caffeine can cause people to become dependent on it (in line with a building tolerance), which can only lead to more consumption. In fact, there are even withdrawal symptoms found in people who quit caffeine after years of drinking a few cups a day. These symptoms include headaches, drowsiness and lethargy as well as mood swings and possible depression.
4. It can put a strain in your heart and circulation: Those with heart problems and hypertension are advised by their doctors to abstain from caffeine, as this stimulant causing stress on the blood vessels due to over work.

As with any chemical or drug, caffeine has its tentative upsides and its clear downsides. Taking care not to have too much and not to rely on caffeine will help you get in better shape and increase your energy levels. This hidden vice of national (if not global) caffeine dependency may actually be the barrier to a fitter, better world.

Maxine is a mother and wife who is dedicated to going green. The more she has learned, the more important she has seen it is for her family's health and well-being as well as that of the earth. When not with her family, she works for Treetopia, a seller of artificial Christmas trees.

Don't Forget the Weights!

A Message to all my Goddesses that love Cardio:

I am a self-proclaimed cardio queen. I typically do some form of cardio 6-7 days a week. I even started doing two fitness classes on Saturdays. Cardio makes me feel good, helps me release stress, and I thought it was helping me obtain my fitness goals. However, over the past 6 months I realized the scale had not budged, in fact I have put on a few pounds since my October Wedding. After doing some research and talking to few a friends I realized I was sabotaging myself with all that cardio for three reasons. First, all that cardio made me hungry all the time. Second, my weight training routine was always an afterthought. I would skip weights if I was short on time and I did not really take the time to have an organized weigh training schedule. Lastly, with all that cardio I was not giving my body a chance to recover. My body was constantly being stressed, which likely means the stress hormone cortisol was being released (cortisol is associated with weight gain).

Weight training is a huge component of weight loss and toning. I have committed to making weight training a priority. Remember muscle burns more cals than fat. Plus weights add definition and help you lose inches.

My plan: I am shifting my plan to include a balance of cardio and weight training. 3 of my weekly sessions will include predominately weights and the other short durations of high intensity cardio. Sunday is my recovery day and on that day I will walk 2.5 - 3 miles.

Have you experienced in stalls in your weight loss program? Consider adding more weight training to your program. I am not saying that cardio is bad for you, it just needs to balanced with the amount of weight training.

Want to get started Weight Training? Check out this article at WH Magazine.

Fitness Inspiration: A Black Woman's Success Story

We can all use a little inspiration now and then. It is good to know that all those mornings (or nights) in the gym will pay off one day. I promise you ladies just keep eating healthy and working out and you will get the Healthy and Fabulous body you are working for.

Fellow Blogger Dominique Carter from Lipstick Manual has shared her story with us. Enjoy!

Fly Fashionable Fit by Lipstick

My journey all started with a glimpse of myself in this picture after going for a hike with my Yorkie, Rambo.

I couldn’t believe how bloated and fat I looked and like they say a picture is worth a 1000 words. All I could see is a FAT GIRL. smh I decided right then and there to do something about it and I did. This was back in spring of 2010. I began working out by hiking every weekend at Kennesaw Mountain in Kennesaw, GA. The first 10 lbs just melted away with ease. I was loving it! Don’t get me wrong, hiking is super hard especially when you are not in shape but it was totally worth the pain. I also changed up my diet and started eating more veggies and fruits and less bread and sugars. I cut out whites all together and replaced them with brown for sugar and rice. I even felt better too! Then in the midst of the summer my weight went from 155 to about 140 and hit a plateau. I was bummed and couldn’t figure out what to do different. I guess my body got used to my usual routine. I was told by my workout buddy that she started incorporating green tea in the morning and before bed to break her leveling out so I did the same and it worked! I drank Tazo Green tea tips every day and more water to get my lil engine going. I also dabbled in a detox by Clean Start before my vacation and took this picture below on the beach in Mexico (no Photoshop needed) ;0)


Now I weigh 135lbs and subtracting. I still have about two handfuls of fluff to get rid of. lol Yes fluff that’s what I call the fat in my tummy lol So there you have it. Since I’m in transition anyway I didn’t have the woes of most women when it comes to exercise and their hair. I either wear mine flat ironed or in bantu knot outs for the most part. These two styles seem to work fine for me. Another great addition into my routine has been circuit training. I first started to mimic Zuzana from Body Rock TV after my weights in the gym. She rocks and I love her moves. Now my workout partner and I have adopted the Shape Training methods to go from an H shape to an X shape or more commonly known as an Hourglass figure. You can purchase the book online at Amazon.com. Now that the spring is near I will be exercising outdoors more often including the track, hiking and swimming. My diet consists of grass fed beef (steak), all sorts of veggies, legumes, and fish. I do indulge in treats like Italian ice cream by Talenti. I also do a lot of research by way of documentaries and books on foods. I decided to visit local farms in my area this Spring to purchase fresh and organic fruits and veggies free of pesticides. Check out http://www.localharvest.org/ to do the same in your area. I’m so excited to be on my path to great physical fitness and overall health. The most important lesson I’ve learned on this journey is that the battle of being fit is 90% diet and 10% exercise. If you cut out all the unhealthy bingeing and chemicals in foods you will be on your way to looking and feeling great! I know I do ;0)
Check out my blog at http://www.lipstickmanual.blogspot.com/

Soul Food Sunday

Soul Food Sunday: Feed Your Soul Without Packing on the Pounds

We all love a good Soul Food Dinner but unfortunately one dinner can be 800+ calories and loaded with sodium. So we decided that we would share weekly Healthy and Tasty recipes for you all so you can enjoy your Soul Food and keep your figure tight. We also want you to share your healthy recipes with us.

Today's Recipe: Sweet Potato Pie
Sweet Potatoes have a ton of health benefits. They have low gylcemic index and have anti-oxidant properties. Today's Soul food recipes come from the Black Women Losing Weight Forum. It is low calorie and low fat but full of flavor. Give it try and let us know what you think!

Sweet Potato Pie

Yield: 16 servings
Serving size: 1 slice
Each serving provides: Calories: 147, Total fat: 3 g, Saturated fat: 1 g, Cholesterol: 40 mg, Sodium: 98 mg, Total fiber: 2 g, Protein: 4 g, Carbohydrates: 27 g, Potassium: 293 mg

For the Crust

• 1¼ cup flour
• ¼ tsp sugar
• ⅓ cup skim milk or soy milk
• 2 Tbsp vegetable oil

For the Filling

• 1/4 cup white sugar
• ¼ cup brown sugar
• ½ tsp salt
• ¼ tsp nutmeg
• 3 large eggs, beaten or egg substitute
• ¼ cup canned evaporated skim milk
• 1 tsp vanilla extract
• 3 cups sweet potatoes, cooked, mashed

To start:

1. Preheat oven to 350° (Fahrenheit).

To prepare crust:

2. Combine flour and sugar in bowl.

3. Add milk and oil to flour mixture.

4. Stir with fork until well mixed. Then form pastry into smooth ball with your hands.

5. Roll ball between two, 12-inch squares of waxed paper, using short, brisk strokes, until pastry reaches edge of paper.

6. Peel off top paper and invert crust into 9-inch pie plate.

To prepare filling:

7. Combine sugars, salt, nutmeg, and eggs.

8. Add milk and vanilla. Stir.

9. Add sweet potatoes and mix well.

Putting it together:

10. Pour mixture into pie shell.

11. Bake for 60 minutes or until crust is golden brown.

Cool and cut into 16 slices.

Share your recipes! Email us at nubianfitnessgoddess@gmail.com

A Goddess Guide to a Healthy and Happy Holiday

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.

Starting from Scratch

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:

Breakfast:
1/2 cup Oatmeal w/ .5 tbsp Peanut Butter
Applesauce (unsweetened)
1 hardboiled egg

Snack:
100 calorie bag of Almonds & Small Apple

Lunch:
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!)

Snack:
Kashi Granola Bar (this and Larabars are my always convenient snacks)

Dinner:
1/2 cup Brown Rice
1 Turkey Burger w/Salsa (no bread)
Asparagus Spears

Dessert
Grapes and Plain Yogurt



Also, I'm looking to start a Woman's Jogging/Running group in NE D.C. Email me at hypothesis1913@gmail.com. If you are interested.

How do you Eat Clean on the Go???

An Addiction: Take Control of Your Eating

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?

GO RED FOR WOMEN!!

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 nubianfitnessgoddess!@gmail.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.

Comment!!
What are doing to prevent your risk for preventable diseases such as Heart Disease?

Real Inspiration: Shayla-Marie A Weight Loss Success Story

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 nubianfitnessgoddess@gmail.com

Clean Eating

I read Oxygen magazine from time to time to get workout tips. The magazine has some good nutrition tips as well. They often make reference to a way of eating called "Clean Eating". I did some quick research on it a while back and I decided it would be too challenging for me. It requires the removal of all processed foods (refined sugars, saturated/trans fats, overly processed foods) from your diet. It sounded like a good idea but I did not think it was realistic for me. So I would just ignore the clean eating tips in the mag.

I came across Clean Eating Magazine while getting my hair done this past weekend and after reading it carefully I realized that Clean Eating may not be so diffcult after all. You swap out refined flour and sugar for whole grains and natural sweetners (honey, agave nectar). It appears there are ways to get around eating processed foods and still enjoying your food. Clean Eating mag offers great tips and several meal plans for eating clean.

Clean Eating has tons of health benefits because you remove the bad fats, sugars, and additives from your diets. I am still doing my research and figuring out how I can move to a Clean Eating lifestyle. I will keep you all posted as I move to clean eating.

Eating Clean Resources:

Eat Clean Mag

Eat Clean Blogs

Eat Clean Book

Comment!!

Have you heard of Clean Eating??

Are you a Clean Eater?

Read and Re-read Your Food Labels!

So I consider myself to be pretty health conscious. I look at food labels to make sure there is not an excessive amounts of salt or fat and that their is some nutritional value in the product. I'm always looking out for healthy snacks. I thought Triscuits fell into the (relatively) healthy snack category. The original brand has few ingredients wheat , salt, and oil. I decided to try some of other other varieties (Garlic and Rosemary & Olive Oil) for a little more flavor. Today I randomly decided to look at the ingredients again and notice that these versions have mono sodium glutamate aka MSG. In parentheses they refer to it as a flavor enhancer. I know there has been some controversy on the effects of MSG but according to the Mayo Clinic it has neurotoxic effects. MSG is an unnecessary food additive. Especially considering that Whole Foods offers a generic brand (365 brand) that taste just as good minus the MSG and hydrogenated oil. Also, I picked up a box of the Woven wheat brand today it was around $2.

Anyway, this is a lesson learned for me. So ladies, please take the time to read your nutrition labels. Pay particular attention to the fat, sodium, fiber, protein, and the Ingredients!

For those of you that have made read labels a habit, here are some tips on reading food labels:

http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/UCM078889.htm

Do you pay attention to food labels?

How do you avoid food additives like MSG?

Where is Your Heart at?

How do you measure how active you are doing your workout?
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.

Comment!

Do you use a heart rate monitor?

Inspired: Biggest Loser Competitor Stacy Capers

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.

Who is Your Fitness Inspiration?

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!