Alcohol and sugar?

image I have a challenge in place at the gym where I teach. I asked all of my participants to record how much sugar they were consuming on a weekly basis (taking a seven day period and dividing the total grams of sugar by 7) and then attempt to cut the amount of sugar in half by the end of the month. I never ask anyone to do something I wouldn’t do myself so I began dissecting my eating patterns and behaviors. The 1st thing I noticed is my steady flow of my adult relaxation night cap beverages.

I was jumping for joy when I realized that vodka doesn’t have any sugar in it. I drink vodka with water and lime so for me the issue isn’t the additional sugar in juice or sodas. Unfortunately I can’t deny the fact that Vodka is my “gateway drink!” When I drink one drink, it leads to 2 drinks,then 5 drinks then eventually I make bad choices in the snacking department. Ultimately I end up always choosing something sugary completely de-railing my progress of decreasing sugar not to mention the additional calories!!!

I have been alcohol free for 15 days which is EXTREMELY difficult for me. On the good side- I have already had noticeable changes in my appearance. My round stomach is starting flatten back out. I am sleeping more soundly and my sugar (and calorie!) intake is extremely down.

So what is the targeted daily intake of sugar? According to the American Heart Association (AHA) the maximum amount of added sugars per day for men is 150 calories/37.5 grams/9 teaspoons and women: 100calories/25 grams/  6 teaspoons. Being aware of your intake is the first step to a healthier you -and me!!

My African American hair and working out

imageSo! Here we are discussing a very touchy topic! You know…The whole topic with African American women not working out due to their hair being damaged or ruined. It is a serious concern. I have several friends who refuse to do any activity which involves getting their hair wet. No swimming, no saunas, no sweating. Period.

I have never let my hair become a reason to neglect physical activity. Don’t get me wrong! I don’t swim. I hardly sit in saunas, and I take extra precautions while working out to keep my hair as nice as possible. Two years ago I decided to go natural and to wear my hair in protective styles. Currently I wear braids. Not the braids that take 12 hours to put in and are braided from the top to bottom. While searching searching different braids on the internet about a year ago, I decided to go with Kinky Twist. They go in quickly and can be removed even quicker! I look nice every day and have now come to the point where I do my hair myself.

While working out and showering I always wrap my hair with some type of scarf and co-wash my hair as needed.

My hope is that everyone finds a solution that works for them. Physical activity is so important in the grand scheme of life!

Want to lose weight? Lose your frenemy!

20150905_064945We all have them in our lives

That person who comes around at the perfect time and wants to go shopping when you have already broadcast that you are on a spending fast  to rebuild your savings account. You know who I’m talking about! That b.f.f. who wants to take shots of Tequila at 2 am knowing you have a huge project due at work at 8am the SAME morning! The aunt who makes you your favorite chicken n dumplings and brownies with extra fudge (from scratch!) When you’ve told EVERYONE you are on a quest to change your life, eat better, exercise & attempt to shed some weight! What the HECK!? I’m definitely not telling you to hate your best friend or your favorite aunt in the world but I am telling you to reevaluate the people in your life & catagorize them! Who are your friends? The people who will encourage you to not buy that extra sweater when your trying to save cash? Who is are your “enemies?” Who are the people who intentially want to squash your goals & dreams? And who are your frenemies? The people who truly love you but something that you are doing is sparking an insecurity within themselves and they attempt to Sabatoge your efforts- most likely unknowingly. The crazy part about a frenemy is that they could be supportive in one arena but not the other. Your favorite aunt who will make you Chicken & Dumplings and Homemade extra fudge brownies may help you save money. You are the only person in charge of your own success. Be around people who will help you succeed. Get rid of the enemies in your life. Limit times with frenemies who may derail you off of your path of success.20150905_064945

Here is the difference between a Prebiotic and a Probiotic

20150829_154412******I am in no way shape or form a doctor of any sorts*******

As you navigate through the nutritional world, it is very important to have some clue as to what you are consuming. A big question I often get is what is the difference between a Prebiotic and a Probiotic. Probiotics are live microorganisms. When Probiotics or “live organisims” are digested in ample amounts, they can benefit one’s body. Prebiotics are not live microorganisms.  Prebiotics are nutrients that feed the healthy bacteria in one’s body. Prebiotics  are nutritous, healthy food evey person needs to ensure the good bacteria are feeding and not the bad bacteria. (One large reason I take Zeal daily!)

Cheers to information and knowledge!!



Mixing patterns

20150622_083700I love mixing patterns and colors when selecting my workout outfits for the day. Patterns allow you to accentuate your positive attributes so that the places you view to be “problem areas” aren’t the center of attention. My key to coordinating patterns is to only go super bold in one area with that pattern. If I have on black and white Zebra pants I may have a black and white polka dotted sports bra and a SOLID white or black or even colored tank on top. if I have on a extremely bright floral pant, I may wear a almost solid colored shirt with light stripes of color that isn’t attention grabbing and a bright colored solid sports bra to pull it all together. Play with your patterns and colors until you feel comfortable!