7 Minute Workout Challenge

So! I have NOT worked out in about 2-3 months. I have a membership but my daughter is no longer in daycare.  That should in no way be an excuse but dammit that's my story and I'm sticking to it! However, my body really missed the gym!

I came home last Tuesday and will be here for a while.  I know that when I come home my mother and I will go to Zumba classes.  I ABSOLUTELY ADORE ZUMBA! Buuuuuuut because of the Thanksgiving holiday there will be no Zumba classes until next week.  I cannot wait that long! So, I got to work on finding ways I can workout at home and I stumbled upon the 7 Minute Workout!

Now, this workout is also referred to as The Scientific Workout.  The New York Times did an article on the workout.  I have provided a link to the article so that you can read up on it.  Specifically, the workout is broken up into 12 exercises to be done for 30 seconds each.  This is especially great for single mothers like myself.  I can do it in my home and not worry about finding a babysitter or hauling the baby out in the cold so that I can go to the gym.  Needless to say I was impressed and downloaded the app for my Galaxy (team DROID whoop whoop! lol). 

The Challenge:

Now! On to the fun stuff, yaaaaaaaaaay! I will be completing this workout 2-3 times a day for 4 weeks especially now during the holiday season.  I say 2-3 times a day because I personally don't feel once a day is enough for me.  I REPEAT for ME! However, I may not always make it to 3 BUT it will be done at least twice a day with the exception of Thanksgiving.  Thanksgiving morning I will do it but I'm going to be HONEST and say that I probably will not do it again that day lol.  For anyone who wishes to participate with me I encourage that you do it at least once a day and document how you feel, changes (MINOR or MAJOR) you see/feel, and how you feel about the workout overall. Take lots of pictures and keep them or post!

The App:

The app is simple! Its easy to maneuver and does not have any complicating terms, logs, or any of that other annoying stuff.  While you are doing each workout there is a stop clock and it ticks.  I find the clock and loud ticking motivating and reassuring.  However, if you do not you can always silence it.  Also, you can choose how long of a break you want between exercises BUT you cannot exceed a 15 second break.  If there is more than a 15 second break then the workout is pointless.  Please refer to the link I provided for a better understanding as to why that is. I provided a little screenshot of what the app looks like.  There is more than one app for this workout but below is the one I downloaded. Choose the one that works for you!

 

Tips:

• Pay attention to your body! Push yourself beyond your comfort zone but do not hurt yourself.  Your body knows when to stop!  I did this workout this morning and though it is 7 minutes it is somewhat intense!
• Set goals!  For instance, my behind cannot hold a plank for 30 seconds! Lord knows that exercise is NO JOKE! However, I wanted to at least be able to hold it for 10 seconds (small but dammit at least I did it! lol) and I did.
• Find an accountability partner! If you can. That added support goes a long way.
•  As I say all the time, do your OWN research and consult with your physician.  This is not only to keep you from hurting yourself physically but also to help you find what works for you! Everything does not work for everybody.  My words (blog) is for encouragement and motivation NOT to shove what works for me down your throat.  Your transition will not work unless it works for YOU!

 

HAPPY FUN CHALLENGE!!!! 

 



Sinful weekend and I CHEATED

This past weekend was full of sin! Actually, I think that may be an understatement. Seriously, I should have had a personal trainer attached to my hip! Their sole purpose would be to remind me that I would REGRET every every bite I took! I know you're probably saying to yourself, "her ass is so dramatic. It couldn't have been THAT bad". Okay, so I can admit that I AM dramatic but in my head it was THAT bad. How bad you ask? Well....

Saturday was my nephew's birthday party and I already knew what time it was. His mother had a full spread as she always does. As she uncovered the aluminum serving pans I was mentally preparing myself. I was giving myself a pep talk until.... BAM! she uncovered the mac & cheese. Needless to say I lost that battle. Well, not completely!  Hell, I didn't put up much of a fight but I could at least give myself some credit. I had ONE plate (no seconds) of mac &cheese, collards, baked chicken, and ribs (no sauce!). And... two cupcakes and a piece of cake. I didn't eat the icing not because it makes it any better because it doesn't, but because I don't particularly care for icing. And as if Saturday's indulgence was not enough Sunday came! Yaaaaaaay! No! -_0

My loving brother decided to go to Phillip's Seafood Buffet for brunch on Sunday. Lovely big bro, just lovely! So, I had been preparing myself all morning. My mother and I woke up and had a green smoothie for breakfast to prepare for whatever temptation awaited us.

When we got there I headed straight for the salad bar! My plan was to eat a big spinach salad to fill up so I wouldnt want all that deliciously prepared bad foods! Yeeeeeep.... it didn't work! I mean I sid eat the salad but I still found room for the fried shrimp and clams. Oooooh and my fav, clam chowder. 

Sunday night I felt horrible! After a weekend like that you figure to shit with it and to Popeyes. But that is so not an option. I hopped on Pinterest and got to gettin' and Monday I was back at it! I had a green smoothie, headed to the grocery stored, and stocked up on fruits and veggies! I found great recipes; vegan meals and butternut squash and chicken stew! I can't wait to share these recipes and my reviews with you guys!

Blood Type & Your Diet

Deciding to transition to a healthier lifestyle is difficult.  Like any other decision we make we focus on what other people say and how they feel.  However, we soon discover that it is not about how others feel and how THEIR personal journey is going.  Now, this is NOT to say that some advice is not good advice.  BUT a transition is the time to focus on yourself, personal growth, and getting in tune with your body, mind, and spirit.

Initially, I was completely oblivious to the concept of treating my healthy lifestyle as a trio (mind, body, and soul).  I was focused on losing weight.  That was my ultimate goal.  Right? WRONG! As I am discovering this time around, it is so much more than that.

I was working out, eating better foods, and making healthier decisions.  I felt good, yes, but I had moments where I felt groggy.  As I mentioned before I basically consumed bland foods like chicken and broccoli in order to achieve my weight loss goals.  But I could not understand why my hair was thinning and breaking off at the crown or why my energy level was low during certain times of the day.

Like so many others I felt that once I worked out regularly and ate properly everything else would fall in to place.  I was expecting a, "POOF! You're all better" moment. This was not the case.  So, on my monthly visit with my doctor I shared with him my food diary along with a log of my moods, how I felt at different times of the day, and how my body was feeling overall.  He then shocked the hell out of me and said I was eating the WRONG foods and exercising at the wrong time of day! What the heck?! By this time my doctor was laughing at me because my response was priceless.  Nonetheless, he explained to me that I needed to tailor my diet and exercise routine to my blood type.  According to him there are certain foods I should consume regularly and foods I should avoid OR eat in moderations. Foreign concept to you? YEP! It was to me as well but after a long discussion with him and doing my own research (as I encourage you to do) it made sense!

Many of the functions of your body is contingent upon the flow of your blood.  For instance, healthy hair growth is linked to the blood circulation to your scalp.  So, my hair was thinning and breaking off partly because I was not giving my blood the proper nutrients it needed to do its job and flow properly.  THIS is especially important for all my "natural nazis" out there! You get out of your body what you put in to it! Here are three links for you to get the ball rolling. You can find your blood type and begin your own research.
WebMD-Source #1
Agua4Balance-Source #2
Dr. Oz-Source #3
Buuuuut for the purposes of THIS blog because its mine and ALL about ME (lol), I'm focusing on my Type O Positive family! So! here is the skinny on my blood type.

I am Type O positive--- the oldest blood type. Dr. D'Adamo compares the digestive tract of an individual with Type O blood to that of an individual of ancient times.  WE thrive best on lean meats and should limit our consumption of carbohydrates. This explains my mood and fatigue.  I was consuming chicken but my body needed lean red meats.  Therefore, this is another reason why I am hesitant to adopt a strict vegetarian or vegan lifestyle, hence why I consider myself a part time vegetarian.  Also, individuals with this particular blood type respond EXTREMELY well to workouts. As natural athletes that require regular, vigorous exercise to maintain physical health and emotional balance. They go through the day calmer, more peaceful, and better at problem solving after morning exercise. It was recommended to me that I workout out in the morning due to my body's response to physical activity.  

Type O Diet Needs:
-consume gluten and sugar free foods
-seafood, beef, and nuts are our best source of protein--- NOW, beef does not sit well on my stomach so I opt for lamb.

-Avoid stimulants and physiologically stressful substances such as caffeine, diet pills, alcohol, cigarettes, etc.

-Eliminate junk/processed food, artificial sweeteners, trans fats, anything with chemical ingredients.

-Eat whole, unprocessed foods; choose as many organics as possible.

-Eat more proteins, especially amino acids. Consume lean meats, poultry, and plenty of fish. Avoid carbohydrates (bread and pasta), refined sugars, all dairy, grains (primarily wheat, corn) to ensure weight loss and efficient metabolism.

-If you have allergies, avoid allergens (common allergens: wheat and dairy).

-Eat six small meals a day instead of three to help boost your metabolism and burn fat

Foods Recommended to Avoid:
-dried beans 
-peanuts 
-coffee 
-beer 
-cheese 
-milk
-avocados 
-coconuts 
-oranges
-blackberries 
-cantaloupe 
-grains 
-corn
-mustard 
-vinegar 
-pork
-cashews
-pistachios
-mushrooms

Tips:

• This post is ONLY to spark conversation between you and your healthcare provider.  ALWAYS consult with them before altering your diet.
• Trial and error! Though, there is a recommended diet for your blood type take into account that nothing is always! We are humans but individuals.  Figure out what works for you or what your body responds to best AND stick to it!  For instance, citrus fruits and cashews do not bother me so I still consume them.  However, I no longer eat MOST cuts of pork. I still like bacon but do not buy it and will eat pork ribs when I'm home and my mother cooks it. 
• LOG, LOG, LOG! I cannot stress this enough! Write down everything you eat (good, bad, and UGLY), write down your feelings throughout the day, and write down your physical and emotional (if any) responses to your diet/exercise.
• PLEASE do not attempt to do all of this as once lol. Go slow and do it gradually. 

Have you tailored your diet and exercise routine to your blood type?  If so, how did your body respond?  Were there obstacles?  If so, how did you overcome them?

Fast Food #1

Alright! Eating fast food or eating on the go is an area in which we all struggle especially when we're adopting a healthier lifestyle.  I am no different. I try my best to plan ahead and pack my meals for when I'm on the go.  HOWEVER, I ain't do all that this time! I had a green smoothie for breakfast and rushed out the door for an interview. I was so worried about getting there on time because DC traffic is HORRIBLE and I still had to drop the baby off. I say all of that to say, I HAD NO LUNCH!!! 

After my interview a sistah was starving! So, I decided to go to Trader Joe's.  Yes, that is my "go to" store! They have great options for healthy, on the go meals. BUT there is still a struggle. Yes! A struggle! While I am watching how many calories I consume, I also don't want unnecessary sugars or an insane amount of sodium.

I know,  I know!  The BEST way to make sure all my needs are met is to make my own damn food BUT as I mentioned before, I ain't have that option! Instead,  I studied the labels carefully and chose as wisely as I could on an empty stomach! After much debate I settled on a turkey pita sandwhich thing-a-majig (I have provided pictures below). While it had more sodium than I would have liked, I chose this option because:

  - I did not have to worry about serving size and guestimating how much a serving size would be. That is not what I was tryna' do while I was hungry. All this means is the whole sandwich was under 500 calories. Also, this helps keep you from being tempted to eat more than the recommended serving size. So, if possible opt for items such as this to avoid consuming more than intended.

   - It was TURKEY! I was recently home and consumed more red meat than I cared to consume. YES, I slipped BIG TIME (details coming). Anyway! I wanted something filling but not heavy so I skipped the roast beef sandwiches all together. 

   - It had veggies! Spinach and tomatoes!  

   - FINALLY with the amount of calories in the sandwich I had a little wiggle room ;-) ! I was able to feed my crunch and salt craving with pretzels!  Oh damn, I should have provided the nutritional facts for those as well. Oh well, maybe next time. I ate a serving size of pretzels with my sandwich and was satisfied! My lunch held me until dinner!

Tips:

1. Always, always, ALWAYS read labels!

2. If sodium is an issue then finding low sodium options is YOUR focus. This applies for sugar, calorie, carbs, etc. KNOW what you need, what you don't, and govern your food choice accordingly!

3. Make sure whatever options you choose has substance and is not empty. Less calories does not necessarily mean that it is the BEST nutritional option.  Take into account the amount of protein, viber, and YOUR level of activity.  What you eat CANNOT leave you feeling empty.  You will be prone to snacking and/or over eating.