Discussion: What are you doing to gear up for Halloween?

Are you going to dress up for Halloween this year? It seems like every year the costumes get more scandelous and revealing. Don't hide behind a huge costume like spongebob or a giant apple. Find a costume that flaunts what you got and makes you feel sexy!

Some of us may still be a bit nervous to wear those short skirts and shoes since we've slowed down on the gym time and increased our eating post-summer.

We want to know--what ideas do you have to tone up by Halloween?

*Photo credit: SHAPE magazine

Stop Whining and Start Losing

I recently came upon a well-timed article in Fitness Magazine (September 2010) focused on all the excuses we ladies use to go for that second cupcake, that second plate of mac and cheese, or the blueberry scone at Starbucks. I'm definitely one who always finds an excuse to indulge, hence my issue with weight-loss lately. They have some great suggestions and I wanted to share them with you:

• PMS: According to the article, those who are prone to PMS expierence a drop in the brain chemical serotonin, and that can cause a spike in appetite--especially cravings for carbs. How to take control? Track your cycle using mymonthlycycles.com or the iPeriod app. In the week before and during your period reach for healthy, high-fiber snacks every few hours and choose those that provide a steady release of energy and satisfy your sweet or salty tooth. For example, strawberries and melted dark chocoloate or three cups of air-popped popcorned sprinkled with Parmesean.




• Stress: Whether your planning a wedding or under a tight-deadline, when you're in stress-mode your body releases hormones like adrenaline and cortisol, prompting temporary spikes in energy, metabolism, and blood surgar. How to take control? Make a list of calorie-free stress busters which might include taking a walk around the block or listening to relaxing music. You can also opt for healthy protien like lean turkey or low-fat cottage cheese.




• You've been good all week (this one hit the target for me): People in the U.S. consume an average of 115 calories more per day on the weekend. This adds up to an extra five pounds a year and jeans that are too tight. How to take control? Spread out your rewards...a glass of wine one day, a frozen yogurt the next. Schedule a pre-dinner visit to the gym or go for a walk.

So tell us, do you have any "take control" tips to share? I think I've used every excuse in the article but you can read all the advice here.

We Put a Cleansing System to the Test: Dr. Natura's Colonix System

I have to admit, I was a bit nervous to start this cleansing program. Why? Well for one, when i think of cleansing, I think of the need to use the ladies room every 30 minutes. That doesn't seem job-friendly, especially when I teach my BodyPump class! And second, when I read that I have to do something in the morning, in the afternoon, and in the evening...I thought, well this ain't for me! I'm not one to stick to any sort of program. For example, I'm a huge fan of WeightWatchers, always will be, but my lifestyle doesn't allow me to stick to any system when it comes to eating or working out. I do what I can do, when I can do it!

Since Dr. Natura was so kind enough to give us a free sample to share our honest feedback with our fellow goddesses, I decided to give it a try. We love our readers, so it was an easy decision. After a nudge, I've finally started the program. I don't feel much of a change...I'm not going to the ladies room every 30 minutes, so that's a relief! There's a tea that you drink in the evening. I do like tea, and it helps me unwind from a hectic day.

So keep visiting because I'll be giving another update next week! In the meantime, have you tried Dr. Natura's cleasing system? What about another cleansing system? What works for you? Why do you not want to do a cleansing system? Tell us!

Breast Cancer Awareness: What can you do to beat the odds?

Beyond the fact that we as black women already have issues with our hair, fighting against our genes, etc. we also have to worry about breast cancer. Last year, National Public Radio (NPR), reported that African American women ages 35 to 44 have a death rate from breast cancer twice that of white women the same age. In fact, find out where YOU stand by taking the National Cancer Institute Breast Cancer Risk Assessment tool: http://www.cancer.gov/bcrisktool/

So what can we do to reduce our risk? Here are some quick and easy tips that we gathered to keep the 'ladies' in check:

• Regular exercise. Just 45 minutes to an hour of cardio a day can help. Need more proof? A recent University study showed that black women who exercise drop their risk of breast cancer by 65%!


• Cut back on the alcohol. Instead that vino afterwork, snuggle up with a cup of hot cocoa.


• Eat less red meat. Who doesn't love chicken?


• Increase your calcium.


• Reduce your fat intake and increase your veggies.


• Know your family history. The more you know if you breast cancer runs in your family, the more you and your doctor can work together to keep your breasts healthy.


• Be sure your doctor does an exam at least once every 3 years. And do a yearly self breast exam.

Need more? We found SELF magazine's(co-founder of the PINK ribbon) Women's (UnScary) Cancer Handbook Resource Guide.

*Photo Credit: Essence.com

Weight Loss in the Fast lane

Hey there Goddesses!

As woman, many of us probably have a "need" to lose weight FAST! Perhaps you've stepped on the scale after summer vacation or your clothes don't fit, whatever it is, you're not like the weight and you need it to come off yesterday! You may need to fit into your bridesmaid dress that suddenly feels a bit snug, look fab before you run into an ex, or even avoid shopping for new wardrobe because you can barely squeeze into your favorite jeans! While we are advocates for lifetyle changes, we know that life happens and sometimes you need to jump a few steps to get where you want to be.

But you can still be healthy & lose weight quickly. Here are a few quick tips (via Women's Health magazine:

• Find a diet buddy. Someone who will help you be accountable but make sure you aren't going overboard. It's much harder to stick with a strick plan on your own.


• Educate yourself. Really look into how much calories you need to eat each day, and then actually read the nutrition labels to see if its really worth it. Look beyond the "100 calories" marketing tricks. It may be 100 calories for 2 pieces, but let's be honest...if its really good, you might go for 20!


• Give yourself a bed time! The less sleep you get the more you crave carbs and sugary foods/drinks. Nowadays you can watch your favorite shows online or via Tivo.


• Reward yourself a long the way. Perhaps you give yourself a facial every 5 pounds, or a new pair of shoes for every jean size you drop. Or maybe the reward is the goal itself--fitting into that dress and looking great is the best feeling ever! Keep your eye on the prize.

Here are some other tips provided by WebMD on speedy--but healthy--weight loss:

1. 1,050 to 1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level for safety's sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more if you weigh over 250 pounds.


2. You may lose even more weight initially if you limit salt and starches.


3. Drink lots and lots of water. At least four bottles of water a day (if you need to use the ladies room a lot, you're on the right track!)


4. Focus on cardio work outs, at least one hour a day! A great excuse to try a new fitness class or grab a friend to walk. Working outside actually has some mental benefits as well!

Curious to see if your diet efforts are too much or too little to reach your weight loss goal? Take the WebMD Personal Diet Evaluation

Now we turn to our Goddesses! Share your HEALTHY fast weight loss tips! One of our favorite tips will win a trial set of Dr. Natura's Cleanse and Detox system--cleanse your body to promote energy, regularity, weight loss, emotional balance, energy, and beyond. We'll be trying it out on our end and will share our honest feedback! So stayed tuned!

**REMEMBER** Always consult a phsyician before you begin any weight loss/diet plan.

Self-Empowerment is Sexy!

Hey Ladies!!
It's been a while. I've been sooooo busy with wedding planning, weight loss, and year 2 of my PhD program. I will return to normal blogging soon. For now, I am excited to share a post by a friend at www.prettygirlpost.blogspot.com

Over the last few months (12 to be exact) I've been having some trouble getting myself to the gym. Despite swimsuit season, I haven't been motivated to workout and avoided the gym like the plague. But, after one-too many grabs on the arm by random guys during a night out on the town, I felt compelled to do something. So I quickly googled "Self Defense Class, DC."

Luckily I found a karate dojo that offered 1 free self defense class in Alexandria, V.A. Perfect! Not only am I annoyed by guys at the club, I'm also majorly freaked out by the stories I hear about women being grabbed on the street and dragged into cars by kidnappers. Plus, I'm always looking for ways to feel empowered. And since free is right up my alley, I quickly set up my 1-on-1 session and got my workout gear in order.

Ok. My class was today and it was A-MAZ-ING! Upon meeting with my teacher (aka "sensei" in karate-speak), I was asked what my main reasons are for wanting to take karate. I told him that my priorities are self-defense, improving flexibility, and fitness. "We can definitely work on all 3 of your goals today" he said as he instructed me to get into the "ready" stance. While there weren't any lessons on how to karate-chop through a pile of bricks, I was taught how to kick, punch and block an attacker. After each move, I was to shout "KIAI!!!!!", a battle cry that not only would freak out an unsuspecting attacker, but also ensure that I was breathing after each strike. He led me through a series of high energy exercises, had me kick a big red punching bag, and in the end I even got to practice what I'd learned on him. I was drenched by the time our 1 hour session was over but totally high on adrenaline. I mean, I had actually worked out in a real dojo with a real karate sensei. I was pumped!

After my lesson I was invited into the back office to go over how quickly I could sign up and put a down payment on karate lessons--which were upwards of $350 for karate attire and classes. I had to decline because I can't quite fit karate into my budget yet, but I will definitely keep it in mind. My experience was great. It totally amped up my girl power and has gotten me excited about working out again. And IF I ever find myself in a dangerous situation, I'll yell "KIAI!" at the top of my lungs and get into my karate stance...hopefully that alone will send an attacker running the other way.

What are your thoughts on self-defense classes?

Natahcia Smith

www.prettygirlpost.blogspot.com

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?

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

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.
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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?

Drink your Cosmo's and Keep the Weight Off!

Memorial Day weekend will be upon us soon. That means summertime is just around the corner. Summertime equals outside festivities such as happy hours on the patio, bbq's, weddings, birthdays, or girls night out (Sex and the City 2 is coming up ladies, cosmo's?). All of these festivities usually involve alcohol intake.

Not everyone likes to drink. But if you're like me, you enjoy a glass of wine, a cosmo, perhaps a light beer, etc. to lift your spirits and relax/unwind from the day-to-day.

But if you're trying to lose weight, how do you do the happy hours and parties without sabotaging your efforts and success?


Here are a few tips that I use to keep one night mess up weeks of good work:

-Be the talk of the party! Conversate with people. Talking means you'll have less time to drink. Instead of drinking two drinks, I'll end up only drinking one.
-I usually get a diet coke and rum or a light beer. I know how many calories they have no matter where I go. So, do your research, figure out which drinks you love and what they are worth. The internet can provide options for those heavy cal drinks as well.
-Dance the night away. If you have the opportunity to shake that thing, do it! Not only will you drink less but you'll burn of calories as well.


Even if you're not doing Weight Watchers, you can use this handy Cocktail Cheat Sheet. Roughly, every point is 50 calories, so do the math to figure out what your favorite drink adds up to.


How do you enjoy your cocktails without adding inches to your waistline?

Is Being Healthy Really Not About the Dress Size? You tell us...

"I'm just thick"

"I'm bootylicious"

The labels go on and on for black women who don't consider themselves overweight but women who are genetically blessed with curves and don't fit the toothpick frame we usually see praised and admired in the media.

I recently read an article in Women's Health magazine entitled: "Can You Be Healthy At Any Size?" This caught my attention becuase I truly believe that in our culture, we celebrate thick-bootlyicious body frames instead of healthy lifetyles. In fact, according to the Office of Minority Health, African American women have the highest rates of being overweight or obese compared to other groups in the U.S. And did you know that about four out of five African American women are overweight or obese? We have the highest obesity rates compared to women of different color. We need to take a step back and examine why!

But there is another side to this debate. The government and medical community determine who is overweight by the BMI measurement. I don't personally likee the BMI measurement as a gold standard for determining if your obese or not. I know for a fact that I do not look like the number I weigh. Not every woman can fit the set standards, because no woman is average. Did you know that being heavier helps fend of osteopoprosis and people who fit the "overweight" set for BMI have a lower risk of mortality?

So maybe it really is good to be thin and bootylicious besides filling out those cute outfits!

The debate goes on and on, and I encourage you to read the Women's Health article for more information. (Side note/complaint: I love this magazine, but I find it funny that in this "fat acceptance" article, they actually include pictures of black women: Jennifer Hudson, Beyonce, and Mo'Nique. I like to see these ladies in the magazine more, have a better representative of what our society truly is--multicultural! Just saying...but I guess that's why we need a blog like Nubian Fitness Goddess to fill the void!)

For those that what to get to the point, here are the numbers that everyone should monitor, according to Women's Health magazine:

-Blood Pressure: Healthy range is 90/60 yo 120/80 (systolic/diastolic)
-Resting Heart Rate: Healthy range is60 to 100 beates per minute
-Cholesterol: Healthy range is LD below 100, HDL above 50, VLDL under 40, triplycerides below 150
-Fasting Blood Glucose: Healthy range is 70 to 100
-Waist-to-hip ratio: Healthy range is .6 to .8

So tell us, do you agree that "everyone can't be a size zero, but can be healthy, big people" or do you think it important to focus on the BMI measurement? Can one be "thick" and healthy?

Fitness Goddess of the Month: Tekeema

Tekeema is the founder of Virtual Workout Crew, Inc. VWC is a group of over 70 professional women who motivate, inspire, and encourage each other through today's technology (facebook, texting, email, etc.) to exercise and live a healthy lifestyle. VWC was founded in April 2009 by Tekeema after she was sick of living an unhealthy lifestyle.

She decided to join a gym and workout 5days a week...to date, she's lost 42lbs and several of her members have lost well over 70lbs. They never workout together and the members are all across the US, from NC to Detroit, to Wisconsin, to VA, to NY, to FL to CA. In March 2010, she became a certified Funky Fit Group Fitness Instructor.

In June 2010, about 20 members are taking a trip to Miami, FL to celebrate their one year anniversary and all of their weight loss success. Want to learn more about Tekeema and her member's success? Check out www.virtualworkoutcrew.com

Great job, Tekeema! Your story continues to inspire women all over the country. Congratulations on becoming April's Nubian Fitness Goddess! We look forward to hearing more success stories from your crew!

Do you have a weight loss story to share? Send your story to nubianfitnessgoddess@gmail.com today and include a before and after picture.