Wednesday, January 10, 2018

Gourmet Cheffing it To Lose Weight

So, you want to add a new song and dance to your health and fitness daily living? I am no nutritionist but I can say that I think I have an idea that might help you, if you are someone seeking a sure-fire way to lose 3lbs a week.

Obviously, we love to eat if you are at this point searching for a solution. So, eat, but do it in a way that you could never imagine would work. For one; Cook! Eat something that you made from your kitchen. For one, you know what is in it and two, you will enjoy it more because you made it.

Daily Affirmation: 
Food does not have control over me. I have control over food! 

Now, you have your daily eating routine or daily routine. If you are accustomed to eating three meals a day, for one, this sure-fire way will reduce your hunger capacity because you have already started changing your way at looking at food and also making sure that the hunger pangs you are feeling are not actually thirsting for water pangs that could solve that problem instantly if you go for the bottle of water.

If you love to eat; cook! Cook like a chef though. Don’t go slouching and make an ordinary bacon and eggs because that is what you like to eat and too easy for you to really enjoy the way you would a gourmet cuisine. 

Get as creative as a chef at a restaurant would and make some exotic concoctions that will take a little bit more time but, than it is being done with love for yourself; this being the largest meal and in time, two meals that will start to suffice you for a day, unless you decide to snack on fruit or something but we will discuss that later. Cook it in a small pan though. 

Whatever it is should fit the quantity of a small pan. 

Now, You are trying to lose weight so you could do a number of crazy things like I have in the past. I once gave up rice, bread, past and meat all at the same time and was sticking to a nutritionist recommended 1200 calorie diet while exercising and lost 85lbs in nine months. Even if you cut out meat and are not balancing the proportions of all the non-meat products like rice, pasta, even vegan cheese or meat and not adding more water, greens and veggies to help clean out your colon, you are defeating the purpose.

I won’t say I am actually giving up any food option this time but here is a way of proportioning things differently and losing weight at the same time. Let’s try substituting up some of those starches, like rice, with a different type of grain like bulgar wheat, quinoa, millet or whatever grain you choose and let’s start there. The packaging reads these instructions as a portion of two. We are going to make the portion for four instead by gourmeting it up and adding your favorite fish to it with an array of spices and maybe a slice of cheese and let it cook in that small pan.

When it is ready, divide the portion into four. Add some fresh uncooked green like spinach, romaine, collard green, watercress and

sprinkle some garlic, ginger powder and a squeeze of fresh lemon atop. There is one let’s say about 500 calorie-serving that will keep your hunger for almost the whole entire day. If you need anything else, and you juice as your dinner, you could actually lose 3lbs a week because if one pound is 2500 calories…

And then you have left overs for three other days of a filling and healthy breakfast. What a way to meal plan and start losing weight now! 

Try it for a week and tell me what you think!

Before we eat it though and as it is cooling off, turn on the radio and just get into the groove of whatever your favorite danceable song is. Dance for like seven minutes or so and then eat. Here is an hour dance workout playlist you might enjoy:

For one you burned about 70 calories and then you settle into the meal. Dance for more time if it is in your spirit. I think this can be a good way to help in losing weight. How about you?

Friday, March 25, 2016

Changing Seasons: From Indoor to Outdoor

Spring is the perfect time to step up your game and start changing your workout routine.

Maybe you can simply change from indoors to outdoors. 

And if you aren't currently working out, the season of change is the perfect time to start.  

So let's get it in. 

Here are a few outdoor workout ideas.

- Yoga on the lawn

- run or walk up and down and up and down the steps

- a walk or jog around the neighborhood school track 

- bike riding on the waterfront bike path 

- leave your car parked and walk instead 

- flashback in realtime to the past and jump a rope outside in the park

It's springtime. Let's get the changing of ourselves in and have fun doing it. I mean if it feels like a drag then what's the point. But if it is a drag to do something that is beneficial to you then your gut will be the point, pointing outwards. But no point in complaining for your own intent and purpose. 

By the way, thanks for pointing your mouse on my link and clicking to read my post. 

Happy spring! 

Tuesday, March 8, 2016


The groundhog was right. Spring has arrived early. 

How joyous it is to be in such warm weather in the early days of March. Just don't let these days slip you by. 

Get out there and walk!

If great heart health is achieved by doing 30 minutes of cardio vascular exercise, then you should know that in just 30 minutes, you would have walked a mile and a half. 

Ditch the car and use your legs as wheels to get you around. Fast from public transportation for a day, put on your sneakers and let your legs get you there.

It's worth the heart pumping experience and watch your body thank you later.

Nothing link meditating to the sound of the wind and your feet hitting the pavement! Nothing like the one on ones with God. Nothing like loving your own heart and taking care of it! I mean, who better than you? Or rather, if not you, than who? 

Tuesday, October 28, 2014

T is for Take a Bite into a Run

A Need to Run

I'll never forget! I was in the 4th grade and every day after school, my friends and I would get on the bus to head home. 

That day was no different. School ended and we walked towards the bus, got on for the brief ride until our stop where we got off to walk the rest of the way to our destination. The only difference with that day was the loose dog that was standing at the corner.

I had always been afraid of dogs and I guess dogs can usually sense fear on a person because it came and started sniffing me. That was when my running days began.

I never ran so far and long before until that day.  It was luck that my best friend's brother was at the front of their building because if he hadn't been holding the door open, I probably would have gotten bitten by the dog. 

Recently, I started on this running journey again; but only indoors and on a treadmill without the encouragement of a mean, barking dog running after me. It started out as intervals of walking, jogging and running and now I have gained stamina to run 41 minutes straight. I think that is pretty good considering, I am not your average runner and have yet to try a long distance run that is all terrain. But I will!

Take A Bite Into Running

So here are some things to think about when running . . . 

1. Running requires your arms to be moving as well so if you are on a treadmill holding on to the bars and running, you are not doing the cardio workout correctly
2. 4.0 on a treadmill is fast paced walking, not running.
3. Warmup before and stretch after. You might feel achiness in your knees when you are done. So make sure to stretch them out or strengthen by stationary bike riding with good resistance. 
4. Good sneakers made for your feet are important. Make sure they have good traction. You will know you need new sneakers when the foot support is not the same and you start feeling cramps in your feet or ankles.
5. Running is a great exercise to shed belly fat. So if you are trying to lose your stomach; run. 
6. You can experience a bit of what all terrain running is indoors by adding incline to your treadmill run; the natural earth has incline. But, the best way to experience it is to challenge yourself, change your environment and get outside. 
7. You can burn over 500 calories with just 45 minutes of running. Your heart will be thanking you for each end every second of it. 

Running  Idea

By the way! 

I am no longer afraid of dogs. I am strong enough to put my fear aside and to not let even the biggest bark to send me running. 

What I failed to realize back then is the power I have in my stance. So much power that I could've thrown that loose pet harder than a pitch by Ventura of the Kansas City Royals and left it feeling the dog days. Now how does that bark bite? Lol! 

Wednesday, October 15, 2014

S is for Strength

You do all this work trying to bust your ass just to get the pounds off. You shed the pounds but then you see skin hanging that needs to be trimmed. That's when I realized; cardio is great but so is strength training.

Sure we can lift our own selves up to carry our own weight. Well barely! How many times have you gone up a flight of steps and been left huffing and puffing as if you just ran a marathon? Sure you could lift yourself out of bed in the morning to face the rising sun, but could you lift your own body from the  ground if you fell? God forbid the movie "2012" was our reality and our only option to survive was to carry our entire world on our backs while racing to China towards the spaceship. Would we have the strength to carry on? 


Recently, I attended the Circle of Sisters Festival at the Jacob Javits Center in New York and the Marines were there. They were recruiting and giving out information and one of the things a person must be able to do to be a part is a pull-up. And so I tried it. 

I could barely pull my own weight up. Knowing that it is hard, made me consider my little 8lbs and 10lbs weights that I do strength training workouts with. 

Married to the Weight

Today, I made an adjustment. 

I married new weights; fifteens for the first time.

My something new; New resistance! Borrowed strength from God to lift them through each rep and I got the blues because of my sore shoulders. But I can't complain. I want them toned arms and the strength and I am doing it!!! :))) 

And when it comes time to get into that race for my spot on that spaceship in China, nobody will be able to stop me. I've become a pro at doing superwomans. I can thrust forward with swiftness. I have the strength!!! 

Wednesday, October 1, 2014

R is for Ready, Set, Yoga

I just love Autumn. The things I love most about this season are the beautiful weather, the colors, the outdoor energy (fairs, outdoor musical events), the fashion and the workout opportunities. Autumn is a perfect time to fall back into fitness. So let's make sure to get that heart pumping and keeping our minds and bodies healthy.

Wherever You Are

The gym may not be for everyone. It might seem too tight and confined for some who find joy working out in other places.

Running or weight lifting may not be for everyday.  It is good to do, but maybe adding different types of exercises to your lifestyle that also affect different muscles in your body, might not only enhance the experience, but keep your mind geared toward continuing on your fitness journey.

So how about taking your workouts outside!

Ready, Set, Yoga

Have you ever tried yoga?  It is a great exercise that can stretch every muscle in your body and also make you more flexible.  What I found to be great about yoga is that it teaches you how to breathe effectively so that when you are doing harder cardio workouts, you find the breathing process to be much easier.

Yes, yoga is meditational and yes it can bring you peace of mind. No, not all forms of yoga will put you to sleep and yes, your body can actually benefit from it. And it is a great exercise to do anyplace and at anytime.

Some questions you might be wondering is, how many downward dogs do I have to do for it to be considered yoga? Can I snap my neck doing head or shoulder stands?  Do I actually need a mat to do yoga? Following an instructor is best at the beginner stage. Guidance is helpful to get a hang of different yoga positions; but once you get a hang of it, anytime and anyplace a yogi sees fit.

I took it outside to Canarsie Pier and in the midst of my time there, I realize I did not really need a mat at all.  Through this experience, I have now found a name for my car: YOGAMAT.

This post was inspired by MAMAKAT's writing prompt on the five things I love most about fall. The top love would be working out though there is not really a season that is dedicated to it; it is an everyday passion.  This post was also inspired by National Name Your Car Day which falls on October 2, 2014 this year. Fun idea to use these  images to come up with a name for my vehicle.  (Photos are courtesy of EJ Haughton Photography)

Sunday, September 14, 2014

Q is for Quantum Zumba

It doesn't take much to get a quick workout in. I found out how true that idea is this past Saturday at the Apollo Harlem Healthy Soul Fair that took place on W 126th Street between Adam Clayton Powell Blvd and Frederick Douglass. 

A stage was setup where Zumba and fitness classes were being held by Shakeup NYC, the New York Knicks Dancers and more; and all passers by could take part. In 20 minutes, not only did we work up a sweat shimmying and doing the quick foot among other dances, but we each burned over 100 calories. Can I say, ENERGY!!! Not bad for a quick workout that was also fun! 

Add something different to your workout daily so that it doesn't start to wear off its effectiveness, become redundant and boring or make you lose interest.  Zumba fitness adds that type of energy for me; different songs each time, a variety of dance moves and zumba's enjoyable nature.

Did you know that Emblem Health offers free fitness classes that is open to the public? You do not need to be enrolled in an expensive gym to workout. If you are interested in achieving a better lifestyle, visit for a full calendar of free health and fitness related events. Also, there are many free workout classes you can find on-line by accessing youtube. You'd be surprise at the quality of fitness classes offered that are full-length and very good. 

It doesn't take much to get your fitness on. The key to it is just doing it!