Wellness

Giveaway ~Becoming: An Intimate Conversation with Michelle Obama

Dec 4, 2018

Book Giveaway

To celebrate being in attendance on Thursday, November 29th at the Wells Fargo, I am giving away a copy of Becoming. On Thursday, November 29th I had the pleasure of seeing Michelle Obama at the Well Fargo. Special shout out to my cousin for giving us the tickets she won. I began reading the book and it is relatable to some of the chapters in my life. It is heartwarming to read about the upbringing of people we admire and see their life reads like a chapter from your own life.

On Thursday, I learned so much of what to expect as I dig deeper into the book. Some of the lessons from the conversation on Thursday included:

Never allow someone to dim your light, When Michelle spoke about her high school counselor telling her she was not Princeton material, it turned on a memory from my high school senior days. I can clearly remember a counselor (who looked like me) tell me to reconsider majoring in engineering because I was graduating from a city high school. In my case, I remember the counselor first and last name, which I will refrain from mentioning here. Just imagine if we never shut off the naysayers, where would we be? The best way to handle is to show them we are enough by leaps and bounds.
When Michelle speaks of how hard working her father was even with his illness it reminded me of growing up with my dad. My dad did not go to college but he was a proponent of education and having a strong work ethic. He strongly believed that education would write your ticket to anywhere you wanted to go in life.
Her memories of growing up in a close-knit neighborhood with her extended family. It brought back memories of my childhood growing up in my Philly neighborhood. I grew in a working-class neighborhood on a tree-lined street, where each house or duplex had a lawn. My grandparents only lived about twenty-five minutes away. Most of us grew up in two-parent households and we did normal things like play hopscotch, double-dutch, ding dong dixie, tag, jacks, and hide-n-seek. There was real outdoor time and no distraction from gadgets until we got Atari 5200. Michelle reflects on the card games adults played and I remember my relatives playing rounds and rounds of pinochle.
I love the fact she makes it clear it is fine to ask for help. In her marriage when they reached a roadblock, the sought marriage counseling. In her interview with Robin Roberts, she stressed the importance of counseling and the fact marriage takes work. Also, she talks about taking care of herself.
Personally, I always admired the mutual love and affection shared by Michelle and Barack. A piece of advice she gave on Thursday night was to find a man with intention. Also, take the time to get to know your significant other in different scenarios to see how they handle themselves.

Becoming give brings me joy for the opportunities that lie ahead in 2019.

Just in time for the holidays, I am giving away a copy of Becoming.

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Wellness Tips – How to on Fitness, Food, and Sleep

Nov 12, 2018

Wellness Tips

Wellness Wednesday tips on how I have used my fitness regimen and food to transform my results. If working out at home, the best suggestion I can make is to create a schedule and stay consistent. There is no magic potion to see results but changing old habits are a must. Food is challenging especially when it comes down to what to eat and how much to eat. My goal was to include foods I should eat and why I eat these foods. I do not focus on completing eliminating foods I love but eating them in moderation or as a treat.

TRX Warm Up

Strength Training – Why I Love Exercises with Weights

Nov 5, 2018

The best part of my fitness regimen is strength training. I love the idea of building muscle with exercises that include a little cardio. My strength training equipment includes dumbbells and kettlebells. The most effective way to continue the build as I am learning is to increase my weights. I am up to 20lb dumbbells and a 25lb kettlebell.

Some of the benefits of building muscle:

Burns fat
Reduces stress
Burns more calories
Circuit training with weights brings results within weeks
Gives me more energy and increases confidence
My clothes have a more comfortable fit

The results improve over time and it helps with maintaining my diet. Each week I try to incorporate weights as much as I can to maintain my muscle mass. One benefit I find with strength training is using my core on every exercise. My core muscles are a lot stronger than when I started 61 weeks ago. You can start off with lower weights and increase over time as you get more comfortable. For my home workouts, I use YouTube. If you have Xfinity cable, you can use voice remote feature to search for YouTube. It is easier to work out from home if you can view from a tv vs. phone, tablet or laptop. It’s free and with consistency, you will start to see results in four weeks.

A Personal Trainer and Trainerize, Mobile Training App

Sep 25, 2018

For six weeks, I had a trainer provide workouts using the Trainerize mobile app on my Android phone. I provided all the equipment I have for my home workouts and she uploaded the workouts 3 times a week for 6 weeks. Trainerize provides each workout with a short video to demonstrate how to do each exercise. In order to track my meal plan, I used My Fitness Pal. My Fitness Pal allows you to set a goal and determines your specific macros to hit the goal. My goal is to build muscle and add more pounds through muscle mass. It calculated my macros as 50% Carbs, 30% Fat, and 20% Protein. My Fitness Pal also links to other apps such as Samsung Health.

Trainerize, allows you to substitute the specific weekly exercises and provides a list of alternatives. Virtual training is not for everyone but it is definitely an alternative to meeting at a gym with busy weekly schedules. Another advantage of hiring a personal trainer is learning what to eat and why you are eating certain foods.

My Fitness Pal – track calories and macros. Macronutrients are the carbohydrates, protein and fat percentages. This app was extremely useful in tracking each meal and snack. I set my caloric goal and each day it would track all the calories for each food. There are a lot of foods in restaurants, a number of brands, and you can scan the UPC code of the product to include in tracking. It was the best way for me to keep track of all of my meals.

My trainer suggested I eat 6 meals a day, 2 of the meals included my protein shake and a carb. The other meals included protein, vegetables, and fruit. Drinking water is a must. Also, suggested I take Fenugreek(Whole Foods) to assist with my digestion. I learned the significance of more calories and adding protein at every meal. One cheat meal a week was allowed, limited sugar, no bread, or dairy. I will say dairy-free yogurt is not for me. It was tough not to sneak in my greek yogurt as a snack.

The reality of eating and training is there are cravings for chocolate and salt. I ate the chocolate and salty snack in moderation. The idea of elimination is too restrictive and unrealistic.

My equipment included dumbbells, stability ball, kettlebell, and TRX.

Self-Care with Purpose and Intention for My Well-Being

Jun 5, 2018

The term self-care is used all over the internet but I struggle with the how and when of it all. It just dawned on me this year how much I neglected really taking care of myself. Last year, I started taking my health seriously by choosing to commit to a fitness regimen and eating better. It is week 37 and I am extremely pleased with the results and the need to schedule my fitness sessions each week and plan my meals accordingly. It was never about losing weight but building a more fit and leaner body. The true key to results is consistency in working out and committing to eating the right foods that help with meeting goals. I am more conscious of why I need to eat certain foods and why I refrain from certain foods.

Another focus for me is to carve out time to treat myself to something simple. When I have a few hours or a least an hour to spare I started scheduling a nail polish change, manicure or pedicure as a treat. For the first time in my 48 years, I scheduled a facial. What in the world is wrong with this picture? It was the best experience to have a treatment that keeps me on top of my skincare. It was the best fifty minutes spent in a long time for me to relax and enjoy the pampering. I found the best aesthetician in the area who is the absolute best for skincare treatments. The best part for me is hours on Saturday and Sunday. I have committed to scheduling one service per month. For me to commit to anything monthly is a first. Next, on my agenda is to schedule a massage quarterly. I think my last message was four years ago and I only scheduled a 1/2 hour. Again, what was I thinking? I have a favorite place for my massages and plan to return shortly.

Also taking time away to decompress is a MUST! I am now looking at this as an investment in myself.

Coffee :Is it Possible to Switch to Tea? My Switch in Twenty-Seven Weeks

Mar 26, 2018

*product received for review purposes only, all opinions shared are my own*

From Coffee to Tea

Why I Switched?

Coffee was my beverage of choice during the week and on the weekend. In October, I decided to be more proactive in changing my eating habits and committing to a fitness regimen. A strong brew on the weekends as I unwind in the morning. A french vanilla coffee or a Columbian blend with a fat-free french vanilla creamer to add extra flavor. Although I enjoy a robust cup of coffee, I like the mild taste of green tea as long as I have honey and fresh lemon or lime for flavor.

I tried the Good Earth lemon-skinned and cucumber green tea. The only additional item I had to purchase was an infuser, which I found on Amazon. The tea was mild and the added flavor made it very refreshing. I did add honey and fresh lime juice.

Green Tea Benefits

less caffeine
increases fat burning and physical performance
may stop bacteria and improve dental health
lower total and LDL cholesterol
assist with weight loss, specifically abdominal fat

source: http://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#section10

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Home Workouts are Effective with Planning Each Week

Mar 21, 2018

*this post contains an affiliate link if you click and purchase I receive compensation”

Home Workouts

Each week I mentally plan out my workouts and try to diversify my exercises each week. For those who need a visual reminder, save workout schedule phone calendar or buy a calendar dedicated to your workout schedule. My goal is to workout at least 3-4 times per week. This is week 27 since I started in October. The least expensive piece of equipment is the resistance bands which I found on Amazon. I use dumbbells and kettlebells for strength training. My TRX(total resistance exercise) is also great for strength training. The system is effective for upper and lower body exercises using body weight as resistance. In order to build muscle, I plan to increase the weight of my kettlebell and dumbbells. Also, I want to add a cycling bike to incorporate more cardio, bosu, and punching bag. There are multiple ways to create a home gym if working out at a gym is not feasible.

All of my home workouts are free using YouTube. My favorite trainers on YouTube are BodyfitbyAmy and The Live Fit Girl.

Here is an example of some workouts for the week:

Sunday:

This week I wanted to find targeted exercises for my abs. I try to engage my abs with every exercise throughout my workouts.

Monday, Wednesday and Friday TRX System I purchased my TRX over two years ago, the only thing you need is a door with a sturdy hinge. It is lightweight enough to travel with the system and with the additional strap it is easy to use outdoors.

If I am short on time for the week, I will use my resistance bands for 3 sets of 5 exercises

Food – My Weekly Food Items for Grocery Shopping and Staying on Track

Mar 19, 2018

*this post has an affiliate link if you click and purchase I receive compensation*

Healthy Eating

What foods do I eat? If this is the formula for a fit life, 80% Food and 20% Fitness? Is this true? I agree most of my gains are attributed to what I eat and how I eat. The best results come from me eliminating processed and fried foods. This is not to say I do not eat rich foods but the key is to reduce the portions and have in moderation. I do not believe in cheat meals but I feel it is alright for me to treat myself to foods I enjoy. Last year, I cooked Thanksgiving dinner and most of my side dishes are rich with flavor, butter, sugar, and fat. Dessert included sweet potato pies and chocolate cake which are filled with white refined flour, sugar and butter. How did I survive the holidays? I ate in moderation and packed up leftovers for guests. A Christmas tradition for me is to bake my kids’ favorite homemade cookies. Homemade cookies are delicious but again they are filled with sugar and white refined flour. The best way to stop overindulging is to treat me to a few and give the rest away. My kids come in handy here because they do not last for very long.

How to Stay On Track

I plan my grocery list around what I like to eat that incorporate fruit, veggies, whole grains, and healthy snacks. I notice that my stomach feels a lot better when I eat from these food groups. If I do I eat processed or fried foods I feel so bloated and sluggish. Yes, it is possible to eat out at your favorite restaurants. For example, on my last visit to Cheesecake Factory, I ordered from the light menu. I ordered the Skinnylicious shrimp tacos which were delicious. Tacos with corn tortillas is a better choice than flour tortillas(white refined flour). These were served with avocado(good fat), tomatoes, onions, and cilantro. My palette craves flavor and my once my belly is full I feel satisfied. A few weeks ago I went to the Movie Tavern and the first thing I noticed was the high-calorie entrees. I decided to order a veggie burger that was served with a roasted red pepper, mushrooms and onions, guacamole on a brioche bun. This entree has 880 calories was more than I would usually eat for dinner. Although, it was a veggie burger adding all of the toppings added more calories and serving on a brioche bun. A multigrain bun with the veggie burger and avocado slices would be perfect for me. Last week, I went to Movie Tavern and looked menu and the calorie count. I decided to order the tomato bisque soup(225 calories) and the flautas (370 calories) with water. These items are on the starters menu which was the only selections with less than 500 calories. Both were perfect sizes and filling.

I have found that you really have to retrain your brain to eat the right foods. There was a time when I thought brown rice was not tasty and now it is a weekly staple. The same with baked sweet potatoes, I thought the only way to eat was with brown sugar and butter. Now I have my baked sweet potato with a little cheese and pico de gallo. I use my plant-based spread to replace butter.

Meal Plan – What I Eat?

Breakfast

During Week

Instant Oatmeal w 2% lactose-free milk with walnuts

Weekend

Oatmeal with 2% lactose-free Meal Plan milk with walnuts

Eggs with spinach, pico de gallo, Monterey jack cheese

Whole Wheat pancakes, turkey bacon, cage-free eggs with cheese

Whole Wheat Waffles, turkey sausage, cage-free eggs with cheese

Pancake Puffs, turkey sausage, cage-free eggs with cheese

Burrito- eggs, Monterey jack cheese, turkey sausage or turkey bacon, pico de gallo in a whole-wheat tortilla

Morning Snack- vanilla greek yogurt, natural almonds, fruit, natural peanut butter with granny smith apples, Larabar, green tea

Meal Plan

Lunch

Salad- spinach, tomatoes, cheese, pico de gallo and balsamic vinaigrette

Burrito- brown rice, black beans, cheese, spinach, pico de gallo

Afternoon Snack – greek yogurt, natural almonds, fruit, peanut butter on whole wheat crackers, green tea

Dinner

brown rice, boneless chicken breast/boneless thighs, sauteed spinach or favorite vegetable combination

Baked Salmon or Cod, asparagus, brown rice

Crab Cake, brown rice, broccoli, sauteed spinach

Burrito – whole wheat tortilla, brown rice, spinach, black beans, pico de gallo, cheese

Quesadilla- Whole Wheat tortilla, Monterey jack cheese, spinach, pico de gallo or tomatoes

Tacos- ground turkey, cheese, sour cream, pico de gallo, corn soft or hard tortillas

Salad- spinach, tomatoes, cucumbers, crab cake or sauteed shrimp

Use EVOO or Earth Blend (plant-based spread) no butter

No processed or fried foods

Limit white refined flour products

Better Carbs like whole grains

Good Fats like avocado, olive oil

No soda, sugary sports drinks only water

Treat snack – chocolate square (moderation)

Fitness Goals – My Progress in Four Months

Mar 12, 2018

Fitness Progress in Four Months

My fitness journey started in October and I have survived through Thanksgiving and Christmas baking. My fitness regimen is still working out at least 3-4 times a week. All with home workouts using YouTube for my workouts. My equipment still includes resistance bands, kettlebell, dumbbells, and TRX. What I eat is still a priority? 80% food and 20% fitness. All of this is my version of a natural fit. I made significant progress and still working on building stronger abs and increasing my muscle mass. My plank is still a work in progress.

Some things that helped me in the last four months are the following:

Plan meals that include whole grains, veggies, and a lean meat.
Drink water instead of sugary drinks or soda. I try to drink at least 64 oz. It helps both on the inside and outside.
Plan and schedule workouts each week. If I fall short, it’s fine I just plan to do better for the next week.
If I crave sugar, I try to find a smaller version of what I am craving. This means a square of chocolate, not an entire candy bar.
Brown bag lunches, saves money and eliminates the temptation of eating out.
I try to do as many weight-bearing exercises as possible to build muscle mass.
Find easy snacks that you can pack each day. Some of my favorites include green apples, natural peanut butter, whole grain crackers, cheese sticks, and greek yogurt.
Mix up the workout with different equipment or try a new class. Boxing was new and a fun way to add a new form of exercise.
Read labels
If dining out, check the menu for the “light” entrees or low-calorie selections. For some places, choosing an appetizer vs. an entree saves on calories.

I wanted to challenge myself to fit in a two-piece bathing suit. Last, week’s throwback Thursday was to compare a picture that is about twenty-two years ago to now. Motivation to continue with my plan.

Product Review of AthleisureWear for My Fitness Workout Regimen

Feb 1, 2018

*I received this outfit free of charge for review purposes only. All opinions shared are my own.
*This blog post contains affiliate links. If you click and purchase I will receive a commission.

Athleisurewear

Product Review of Athleisure Wear for My Fitness Workout Regimen

Athleisurewear is my favorite for working out as well as running errands on the weekend. My fitness routine starts with wearing the right athleisure wear to get me through all of my favorite full body workouts. One of my top brands is Fabletics, so when BrandCycle gave me an opportunity to review a Fabletics outfit, I was super excited. I started wearing Fabletics over a year ago after signing up for their VIP membership. Every month, I have $49.95 debited and added to my Fabletics account. Next, I can select an outfit. The outfits offered are at great price points with different styles offered every month. If you are not interested in shopping or don’t want to be charged that month, there is the option to “skip the month” as long as you do so between the 1st and 5th of the month.

I ordered the High-Waisted Mesh Powerhold Legging and the Maeve Reversible Sports Bra. As I am getting further along on my fitness journey, I prefer high waisted leggings. I determine a perfect fit by how much the fabric stretches, compresses and fits in all the right places. These leggings offer a moisture-wicking compression fabric, are chafe-free and SPF 50+, have a waistband pocket for keys, and a high waist that helps to me look slim in all the right places. The reversible sports bra offers the same moisture-wicking fabric, the racerback style offers medium support, and I love the reversible styling if I want to change up my outfit.

The best way to test out the fit of athleisure wear is a workout. Today is a workout day with my resistance band. YouTube is my go-to place for all of my home workouts and today is a Resistance Band Workout.

The outfit is a great color combination that coordinates with any footwear. The fabric stretches perfectly and is lightweight enough to wear throughout every season. It is also flattering in all the right places. My abs are still a work in progress which makes the high waist perfect for this area. The compression fabric of the leggings is very comfortable and creates a perfect fit. I ordered the size S, regular length for my 5’4.5″ frame. A perfect sports bra is one that fits completely snug in the front and back. The size small is a good fit for me with a 32 band and a larger cup size. I would suggest the sports bra for a low to medium impact workout. After my planks with toe taps and bicycle exercises, I found the front band rolled under, otherwise, it stayed in place. The outfit is nice enough to wear for workouts as well as running errands on the weekends.

Get 2 of the best leggings for only $24 when you become a VIP member today!