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 .

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.

The Secret to Weight Loss

How many of you are still searching for the secret to weight loss? That diet pill, protein shake, green tea, supplement, or vitamin....the pill that will solve all your weight problems.
Every time I run into an old friend that I have not seen for a while they always want to know "How did you do it?" "What did you take, eat, or what expensive equipment did you buy?" It seems that many women think there is some secret that I uncovered. When I try to explain to them that there was no pill, no special diet, and no expensive gym equipment they normally lose interest. It seems like no one wants to hear that I spent 6-8 hours in the gym a week. No one wants to hear that I added more servings of fruits and vegetables to my diet and cut back on sweets.

It frustrates me to see the advertisements of these diet pills and special teas. It reinforces the idea that their is an easy way out. Weight loss requires hard work and lifestyle changes. There is no other way around it.

In retrospect it seems so simple; increase the amount of physical activity in your life and cut back on the sweet stuff. I do recognize the barriers to weight loss for women of color.That's why I put together a few tips to get past these barriers. One important thing to remember though is that long term weight loss involves hard work and sacrifice. But the benefits of lifestyle changes last so much longer than a crash diet, so it's worth it.

Steps to reaching your weight loss goal:

1. Make lifestyle changes : Remember choose a physical activity and eating habits that you can commit to, for life! Try adding fruit for breakfast instead of cereal or a bagel. Make sure you get a salad or serving a vegetables a day. Find 3-4 days a week to get in 30 minutes of physical activity. Choose an activity that you enjoy like swimming or a hip hop dance class.

2. Don't let you hair stop you: Check out this post I wrote on how to care for you own hair,
Hair Care

3. Motivation: you need the support of like-minded individuals to keep you focused. It may help to work out with a friend or family member. It also helps if you get everyone in your house focused on eating right, that way you are not fighting the battle all by yourself.

S.O.S: Get Motivated, Get Active, Get Moving!

As a part of the Save Our Sister's Fitness Challenge I will be providing you with weekly resources to keep you going. These resources will get you motivated and hopefully get you moving. Don't forget the main goal of the the Fitness Challenge is for you to encourage other women to work out with you. Don't forget to check out Sweet Potato Pie you can find motivation and inspiration there as well.

Motivation!
Spark People
Spark people is an online health community that provides you with, inspiration, information on healthy eating and exercise.
Get Active!
Black Women's Health Imperative Fitness Center
The Black Women’s Health Imperative has partnered with WebMD to bring you the latest health care and self-care tools, information and resources to keep you and your family physically, mentally and spiritually well.
I have found the Fitness Center really helpful. They provide you with a detailed assessment of your eating habits and physical activity.
Hair Care
Check out this article on Co Washing (washing your hair with conditioner) at K.I.S.S. It is a great way to keep your healthy if you need to wash more than once a week.
Also, Check out my posts!
Sweat Hard, Without Damaging Your Hair
Free Yourself: Caring for Black Hair

Get Moving!
What music gets you moving? Here is a site to get ideas for your workout playlist.
At In the Gym.net they have suggestions for every kind of workout you can imagine. This week I'm going to try the "We Run This" playlist.

• Young Jeezy (feat. Kanye West). Put On.
• Lil Scrappy, P$C & T.I. I'm a King (Remix).
• Cham Featuring Majic Massey. Bring It On (Remix).
• Trick Daddy. Let's Go.
• Missy Elliott. We Run This.
• Trap Starz Clik. Drop It to the Floor.
• Lil Wayne. They Still Like Me.
• Kay L. Go to Work.
• Savage & Soulja Boy Tell 'Em. Swing.
• Hotstylz. Lookin Boy.

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

Running for my Life!

Every morning I run for my life...

This morning I decided to take my exercise outside and run along Oak street beach. The bike/running path was filled with people getting the morning exercise in. It was not surprising that I was one of 5 black women out there running (Yes! I counted). As I was running I remembered a conversation I had with my cousin. I told her how much I enjoy running and it's the best (well, to me) form of exercise. She said "You will not find me running, unless someone is chasing me."

Many of my other bw friends share her sentiments, they just can't get into running. Everyone has their own preference and that's fine but it sucks to be on the Beach and look around and see all of the white folks out there and no one like me. So I decided I would share some of the benefits of running and maybe I could convert some of you non runners :-).

My Experience
Running works out your whole body! It has toned my arms, legs, and flattened my tummy.
No matter how lazy or droswy I feel before running, I always feel great afterwards and I have plenty of energy for my weight training. Today I ran 2 miles walked a mile and ran a mile back and I feel great! It has also been great for helping me lose weight quickly and maintain my weight loss.

Other Benefits (click for full article)
-lowers blood pressure
-maximizes lung potential
-diminishes appetite
-helps with depression and anxiety
-reduces risk of stroke and breast cancer
-burns more calories/min than any other exercise (except cross country skiing)
-It's free!

More information on running here


It also helps to run with a partner. When we are able to coordinate our schedules sometimes I run with one my sorority sisters. If anyone you are interested in running and you live Chicago hit me at hypothesis1913@gmail.com.


So Have I convinced you to run yet?


Comment!
Do you like running? Why or Why not?

Workout Hard, Keep Your Curves

I've been spending the past week writing about Black Womens' barriers to Fitness. Now it's time to figure out how to dissolve those barriers with Tips. Look out for more tips to come.

So it has become very clear to me that some women are afraid to workout because they believe they will lose their curves. Well, you can be Healthy and Curvy. Working out and eating right doesn't mean you will look like Kate Moss. You can find a healthy balance that allows you to keep your beautiful curves. In my last post Black Women want to be Bootylicious over Healthy
I gave the example of Beyonce. Beyonce has been very successful at keeping her curves and fit. In addition to all the exercise she gets dancing, Beyonce adheres to strict workout routine with a ton of cardio Her body did not come easy so prepare for some hard work. I did some research to find out what you can do to have Healthy Curvy Body.

1. Click here to get great tips on how to tone your legs and thighs, it even includes a video! Other ways to to tone your legs are squats and lunges. Try looking up 8 min. thighs on youtube. You can also try my favorite method, running!

2.
I read at www.fitsugar.com that Hula Hooping is one of Beyonces secrets. "One minute of Hula Hooping can burn as many calories as running an eight-minute mile. Hula Hooping also promotes correct body alignment from the circular motions and proper posture in the upper body routines." Sounds fun!

3. Dance your a$# off!
Check out Bodylicious: The ultimate dance workout review.

And of course you must add fresh fruits and veggies to your diets, stay away from sweets, and focus on getting whole grain and protein.

Note* I have read alot of places that Beyonce has done the Master Cleanse diet, and other detoxes. Be careful with detoxing do your research and make sure you are getting all your nutrients.

In my experience my weight loss has not really affected my curves. Running has really flattened my stomach and I have dropped two dresses. But my thighs are still really thick. The rest of my body is just more toned.

How has exercise affected your body? How has it affected your curves?

How to FIT in Fitness: Making time for Exercise

How can you find time to add exercise into your jam packed life?

The busier you are the more creative you have to be, but it is possible. I thought I would share some tips that I suggested for a reader that emailed me. Her life like many of yours is a balancing act so she has to work extra hard to find time to squeeze in exercise. Read her question and my suggestions below.

If any of you are in similar situations; balancing work, children, school, etc. please comment and tell us how you manage to balance everything.


Hi Fitness Goddess, I like your blog I wanted to get some advice from you. I recently read your blog and Daryl's blog and I agree, however I have a bit of stomach fat problem that I've never had a problem with before, even after my son I lost all my weight. I'm 27 my son is 7 and I've been 20-30 lbs overweight for about a year and a half now I like being 170 at my age that's slim for me because I'm 5'8, currently I'm195 lbs and it's mainly thigh and belly fat. I have no problems with working out, but being in school and working /single mom, it gets a bit hard. I went on a strict diet at one point after joining the gym and lost 17lbs, but gained it back once I got busy again with school, etc. Can you give me some advice with my up and down busy schedule? Thanks and again nice blog!

My Suggestions:

1. If you have an hour lunch break; you can use have half of your lunch break to walk briskly a mile or two. Use the other half to eat a healthy lunch that you brought to work ( this way you avoid getting fast food and save $$)

2. Find a physical activity that both you and your son can enjoy together. This way you can get quality time with your son and exercise ( e.g. you can play a b-ball game of "HORSE", or jog beside him while he rides his bike/skateboards, go swimming together). Try to do this at least 3 times a week.

3. See if you can find 15-20 min before you get dressed to an exercise DVD like yoga or pilates You can even find exercise tapes on www.youtube.com ( I have used 8 min Abs and buns on Youtube). Try to do this 5 days week.

4. Pack your own lunch (you will have more control over what you eat)

5. I really recommend that take you advantage of the summer and jog or walk in the mornings before work or class. Even if you can only do a half hour, you will feel the difference.


Please comment and tell us how you manage to balance everything!