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.

Healthy Snack Ideas

Hey ladies!

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:
Almonds
Kashi Almond Crunchy Bars ( I find these to be the healthiest granola bar)
Grapes
Apples
Baby Carrots
Unsweetened Applesauce
Wasa Crisps
Peanut Butter
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?

Fitting In Fitness

Ladies I am happy to share a Guest Post by Television Personality Stephanie Humphrey. She has taken the time to write an inspiring post to get you ladies motivated!

Enjoy:

"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.com Twitter: stephTVStar

Wake Up, Work Out!

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 :-)

Comment!
How you do you stay motivated to get your daily exercise in?

Working Hard!

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!

Fitness Deals in D.C.

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

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

(Click the link above more more information)

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

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

http://www.fitindc.com/freespirit.php

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

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

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


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

The Journey Continues

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

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

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

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

Keeping Fit on a Budget!

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

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

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

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

RosetheFitnessInstructor's Weight Loss Story!

My weight-loss story

By: RosetheFitnessInstructor

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

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

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

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

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

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

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

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

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

No time for the Gym?

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

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

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

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


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

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

Will using it help you start exercising?

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

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

Please enjoy the first post by Ms. Hooks


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


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


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


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


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

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


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

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?

Cardio Kills

I came across this article called "Cardio Kills" in the Chicago Athlete Magazine (pg. 41). The article immediately caught my eye because I love my cardio (running) and couldn't believe that someone would write such an article. According to celebrity trainer Jim Karas, cardio breaks down muscle, injures joints and increases appetite without increasing metabolism, thereby leading to weight gain. He encourages his clients to focus on weight training and circuit training.

Here are a few quotes from the article:

“Excessive cardio breaks down the human body at an accelerated rate…Anyone running a marathon or preparing for a marathon is slowly killing themselves.”

“Cardio does nothing to improve the lean muscle to body fat ratio, and burning muscle diminishes your results…Beyond a certain point, marathon runners can go into starvation mode - the body becomes catabolic, burning muscle for fuel.”

“Consistent pounding of the body from traditional forms of cardio can lead to severe injuries in your back, knees, ankles and everything in between…Take a look at the Chicago marathon. Half to three-quarters of the runners have on knee braces.”

Read more

It's really hard for me to believe that cardio is not of benefit to our bodies. I know that running has made a huge difference in my life ( weight loss, energy, confidence, etc.) I recognize that strength training is important as well. I think it is important to encourage people to incorporate more strength training into their workouts but to take out cardio completely is ridiculous.

Comment!

How important is Cardio to your workout?

What do you think about Caras plan?

*Read this article in Women's Health Magazine to get a better understanding about the differences between cardio and strength training.

I don't know about y'all but I plan to keep Running!

IS YOUR AMPLE BOOTY KEEPING YOU UNHEALTHY?

I'm so excited to post this article written by Cruz. She will be contributing articles here at Nubian Fitness Goddess, I'm so excited to have her! Here's her first article....Enjoy!


This question is addressed to me as well. You see one of the things I find troubling in the African American community is the myth that having extra blessings in the rump area somehow excuses you from getting your health in order. I mean let's face it, most of our men (most, not all) love extra poundage in the booty area and because many of us base our self worth on the feedback we receive from the opposite sex we oftentimes think it's all good to remain overweight cause we fill out a pair of jeans nicely. Now this certainly applies to me. Getting my health on track is no new journey for me, I've been exercising on and off for many years and to be honest I would probably be at my goal weight had I not consistently let others get in my head "girl you look great" "yeah but you carry that extra weight so well" "you are just super curvy", I could go on and on but my point is I constantly gave up on myself because people, men to be specific insisted that what I had going on was the stuff black men's dreams are made of. Now don't get me wrong, I am totally sexy and I am quite fond of my figure but the truth of the matter is that there needs to be a lot less of it if I have any plans on maintaining extended health and vitality as I approach 40 years old in 2 more years.

We live in a world that gets caught up in the hype on a regular basis. The same holds true when it comes to taking charge of our health and our bodies. No one else can tell you what's good for you but you and men drooling at your ample hind parts does not excuse the extra pounds you are carrying around. Don't believe the hype that losing weight will cause you to lose your assets, no way, no how. I have been thinner than I am currently and trust me my milkshake still had boys coming to the yard.

It's nice to be curvy and to celebrate those curves but it's also nice to wake up with energy, to have joints that don't ache, to have control over your body and how you nourish it. You don't have to subscribe to a life of eating trees and berries, just change a little something everyday and move as much as you can. That's all. I'm down 14lbs since June (WHOOO HOOOOO!!!!). Could have been more but as I said, I fell into the "girl your body is hot" hype and lost my focus. Won't happen again.

BOOTYLICIOUS SISTAS UNITE AND GET YOUR WEIGHT RIGHT!

Written By Cruz

You Are What You Drink

I have always known that soft drinks and sweetened juices are really high in calories. But I was shocked to learn that for most Americans almost a quarter of their daily calories come from these high calorie drinks. As I get more consicous about my eating habits I am also going to try and count down on all the sugary drinks. I'm going to try and substitute the sugary drinks with Crystal Light or Minute Maid Light Lemonade (it doesn't taste too bad).

Breaking the habit of drinking kool aid, soft drinks, lemonade, etc. is a hard habit to break because most people in our communities grow up drinking this stuff. It's cheaper than 100% Juice and it tastes great. I admit is difficult for me, I crave fruity drinks from time to time sometimes water just doesn't cut it. But decreasing my caloric intake by 21% is definitely worth switching lemonade for lemonade light. It is clear that sweetened fruit drinks and soda are causing problems in the African American Community. Several studies have found that Soft drinks are linked to increased risk for Diabetes in African America Women.

In a study at Boston Univerisity they found that Women who consumed two or more soft drinks a day had a 24 percent increase in incidence of relative to women who drank less than one soft drink per month. A similar association was observed for sweetened fruit drinks, with a 31 percent increase observed for two or more servings per day relative to less than one per month.


If you haven't already starting adding more water and cutting the soft drinks these articles should convince you!

Study Links Soft Drinks and Fruit Drinks with Risk of Diabetes in African American Women


You Are Also What You Drink

S.O.S : Links to Fitness

It's week 3 of the Save Our Sister Fitness Challenge (S.O.S.) ! If you still need to join click here.
It's very important that we continue to motivate each other. So ask a friend to join you in your daily exercise, today!

I'm here to provide you with tips and resources, so you can stay Motivated and Active! Please keep checking back to the site. I have a special announcement that I will share this week. Don't forget to see what great tips Sweet Potato Pie has for you!

Get Motivated!
Okay, this is more of a scare tactic but it may get some of you motivated:
Check out this article All African-American Women Could be Overweight by 2034 at Sweet Potato Pie.

Get Active, Stay Fly!
Just because you're sweating hard doesn't mean you can't look fly. Check out this article to find out where to get the best workout clothes.

Hair Care
Check out this article Hair Care and Exercise "Trading Hair for Health" by Glennisha Morgan.
Also, Check out my posts!
Hair Care Products for Black Women that Exercise
Sweat Hard, Without Damaging Your Hair
Free Yourself: Caring for Black Hair

Get Moving!

* Build Your own Workout Video at Fitness Magazine's site

*What music gets you moving? This week I want to share a play list I created myself. It's all Beyonce /Destiny's Child, if you don't like her then you'll hate my playlist. I find that Beyonce has a lot of songs with fast beats which are good for running. Also, her songs don't talk about much of anything so it won't distract you from your workout..:-p

1. Get Em' Bodied
2. Lose My Breath
3. Ring the Alarm
4. Crazy in Love
5. Deja Vu
6. Check on It
7. Bootylicious
8. Freakum Dress

Want to share your playlist? Email me at hypothesis1913@gmail.com and I will feature it in my next post!


Comment!
New to the Fitness Challenge? Updates from Fitness Challenge members?
Share your thoughts and share your resources!
Read more!

No Excuses: Addressing the Barriers of Health in the Black Community

I was on the phone with of one my girlfriends and she randomly mentions that she could not understand why black women that are severely overweight don't do whatever it takes and just lose the weight, "If you have legs, you can walk!"

She believes that there really is No Excuse for women to be overweight. At first I kind of agreed with her but after really thinking about the issue I realized that we are speaking from a privileged point of view. We are not privileged in the sense that we grew up with silver spoons in our mouth (trust me that is not the case) but privileged in the sense that we are both college educated, have good jobs (well she does, i'm in grad school), access to a gym, access to fresh fruit and veggies, and we don't have to really take care of anyone but our selves.

So after thinking about this for a while I wondered if I would be working out 5-6 times a week and eating healthy if:

*I lived in a housing project or bad neighborhood with no safe place to run or walk

*I was living off assistance from the government and had to worry about feeding two children in addition to myself

*I had to work two jobs to feed my family (how would i find time to work out?)


These obstacles would be in addition to the obstacles that most black women already face; the hair issue, not knowing what to do in the gym, lack of resources about black women and health, recognizing that being FIT is a lifelong commitment.

It would be incredibly difficult to endure those challenges and maintain the workout regimen that I have now. I realized how blessed that I am to have a gym in my building, a beautiful lake path to run on, money to buy nutritious food, etc. It saddens me that it took me so long to take advantage of my blessings. There are women out there that would probably love the opportunities that I wasted for so long.



I recognize now that its not that easy for some Black women to lose weight. I'm sure there are ton of more obstacles that women face that I did not think of. I plan to create a post in the future that includes suggestions on overcoming these obstacles.

Please let me know your thoughts? What do you think Black women can do to overcome these obstacles?
Are you taking advantage of all of your opportunties?

Don't get too Comfortable! Maintain that Beautiful Body

How do you maintain your fabulous and fit body? (scenario A)

How do you boost your work out and reach your goal? (scenario B)

Scenario A: You may be at a point where you are close to reaching your fitness goals and your are loving your beautiful body.

If you are at this point it is critical for to come up with a maintenance plan. You don't want all that hard work to go to waste, do you? So what are going to do to maintain your weight loss?

This tips are helpful for maintaining weight loss from www.diet-blog.com

The National Weight Control Registry looks at what successful weight maintainers (people who lost at least 30 pounds and kept it off for at least a year) have in common. They have published their results in a number of articles.

The Keys to Maintaining Weight Loss
From the above research.

• Exercise - Those who continued on with exercise were much more likely to maintain their loss.
• Not Sedentary - Hours spent in front of the computer or TV were closely correlate with regain.
• Lost weight slowly - Regainers were more likely to be those who had lost large amounts of weight in short periods of time.

From the Weight Control Registry:

• They watch portion sizes.
• Four in five eat breakfast every day of the week.
• Most are physically active, with walking being their most common form of activity.
• They actually find pleasure in their healthier lifestyle.

Scenario B (like me): Or you may be getting close to your goal but still have alot of work to do.

This is a critical time and it is important to keep it moving and pick up the pace!
Especially after the 4th of July you have to make sure you get back on track. Get back in the gym and resume your workout.

Here are my suggestions (my plan for the week)

1. Double your workout: If you normally workout 4-5 days a week, pick two days where you work out twice. Try to make the second workout something like a dance class or a sport you enjoy.
2. Get rid of all that BBQ food. Clear out (give away) any unhealthy food left from the weekend for BBQ.
3. Eat as many fruits and veggies as possible. Try and start the day with a fruit salad and make sure to end the day with some type of veggie along with your meat and whole grain.

more workout tips at womens health
http://www.womenshealthmag.com/fitness/burn-fat

Comment! Have any additional advice?
How do you maintain your weight loss?