P is for Push

There is no time or place designed that is designed as the only time and place to push. Push wherever you are and whenever you feel like you are ready and you need a little push in your life.

Who?

Anybody who desires to workout and are equipped with the willpower, the success will be yours.

What?

Achieving quality health and fitness is not an easy thing. It requires work and dedication. It requires belief in yourself and faith in God's power to enable you to make it happen. So push! Know that you can do it and never allow any comment, thought of failure, impatience over seeing other progressing faster than you or anything, make you lose your ground. You set your parameters and you fellow your own path and accomplish your fitness goals, your way.  But just know, it takes time. So be patient, stick with it and see results.

Where?

At your desk?  You get tired of sitting, stand up and stretch your legs for a minute and let your muscles work a little beyond the fingers that are typing on the keyboard.  Take the stairs instead of the elevator.  If you work on the second floor, it is just a few steps down to the first.  Are we being lazy or is it really necessary to let the electronics of man do the work that the legs God created for you can do more efficiently?  Go out and take a walk during your lunch break. Or maybe go for a quick workout at the nearby gym.  30 minutes may not seem like much of a workout but,  30 minutes a day of cardiovascular exercise increases your heart health tremendously.

At home? You do not need a gym to workout. Grab two of your heaviest bottles of hair conditioning treatments or corona bottles and use them as weights while you are watching television.  Do a few bicep curls with them, some tricep extensions and maybe some shoulder twists. Pretend you have a rope in your hand and just jump like you would skip rope.  During each television commercial break while watching the evening news or your favorite television show, do squats through the duration of one commercial, lunges through the next one, pushups or tricep dips during the next one and maybe some torso twists through the next one until the show you are watching comes back from the commercial break.

When?

In the morning?  I find that working out gives me energy like coffee does. So in the morning is not so bad for me to go for a morning walk or jog through the park, to do some Nintendo Wii Zumba or Just Dance dancing, or to get on to the elliptical machine at the gym. But if you are not such a morning person, maybe during midday is not so bad.  Working out before you eat is the best thing because after you work up an appetite, you are giving yourself a great treat. However if you eat immediately before, you are setting yourself up for getting those cramps on the side of your stomach that some people call stitches, while you work out.  But maybe you are not the type who likes to workout and then continue the hustle and bustle of the day. How about right after work? Try walking home from wherever you are on purpose. Most people will volunteer to walk the five miles for a benefit walkathon. How about using this walk to benefit your own heart and health?  You'll be surprised how you can shed and tighten your belly by just regularly walking a mile or two. But maybe you have a lot to do at home and you want to rush.  How about right before bed?  So you are tired and you lay down but not tired enough to close your eyes and fall asleep at a decent hour.  Work out and make yourself so tired that you have not option but to honor your body.  There is always a time so make time because nobody else can spend their time on bettering your own expensive health for you. Only you can.

 

Why?

Because it is your health. Because your body is God's temple. Because you want to achieve better  heart health. Because you do not want to be pre- or borderline any diseases caused by your own eating habits. Because you can. Because you want to.

How?

Alphabets of Fitness: H is Hopefulness

When we start on any new venture, we hope that we will be successful with it and we hope that we will be able to accomplish overcoming all obstacles to get us to the place we desire to be. We hope that we will not fall and if we do, we hope that we will be able to get back up on our feet and continue moving forward to complete any and all tasks that need to be.

Same applies to weight loss and fitness. We hope that we will find enough motivation to get to the gym or to workout and we hope that the delicious food we used to eat doesn't tempt us to move backwards.  We hope that we will be able to maintain and we hope that we will not give up because we do not see immediate results.

The late great Dr. Martin Luther King Jr said, "If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do, you have to keep moving forward." What a statement that has so much power and truth in it. 

So we want to keep our lifestyle commitment which is hard in itself. It is more than just a temporary fix to fit into a nice bathing suit or dress for an event. It is a movement forward for better heart health and life.  We give up some things of the past for a healthier future. This requires much faith, willpower and confidence. 

Nobody said the road would be easy. We see that in the legacy that Dr Martin Luther King Jr left behind. He was so strong and powerful and would not give up no matter what obstacles stood in the way.  His example should be regarded as something that we can all benefit from in life. Whatever we aspire to accomplish, we must not give up the fight and continue on until we reach our goals.  Get up and go. Do what is required. Seek for the finish line and make positive movements forward. 

The following is a slideshow created by Melodiaz Creations in association with Stephanie Jeannot. The slideshow and cover of Mariah Carey's "Hero," is a tribute to Dr. Martin Luther King Jr and all he was able to accomplish. What a blessing God has given to the world in one individual. A hero indeed. He changed lives. He inspired a nation. He showed a true man of God by holding on to faith and never letting go of God's unchanging hand; even with every trial he faced. I pray that this slideshow may inspire you in your quest for moving forward with your 2014 resolution, regardless of what it is; fitness, weight loss, quitting cigarettes, having a closer walk with God. And let's dabble into the hope that this true hero had, for to change lives, we must first be that hero that changes our own life and mind about things in life.

 

 

Thank you for stopping by for another installation of my fit bit twists. Hopefully this has inspired you in some way and it will help you in maintaining and keeping you in line with your fitness goals. Feedback is requested. Please let us know what you think and/or share some of your fitness tips if you have them which can also benefit others including me. Please return soon for more alphabets of fitness. Have a blessed and wonderful week.

Alphabets of Fitness: F is for Fashions to Fancy

“You can be whatever size you are, and you can be beautiful both inside and out. We’re always told what’s beautiful and what’s not and that’s not right.” – Serena Williams

 

When I started working out and eating healthier, the changes to my body became pretty noticeable to my peers after a while. It showed in my face and in how the clothes that I used to wear began to drape over my body.

I started getting compliments from people telling me that I look good now. The now is what stumped me the most. Should I have felt offended by that? Not for nothing but I was da bomb when I was big.  Just a little bit bigger.  

Do not allow society’s beliefs on what beauty ought to be, make you change your beliefs about whom and what you are. Believe in yourself no matter your size or shape.

At the same time, “when friends tell you how awesome you look, drop the "I still have more to go" crap.  You worked hard and you deserve the compliment” (Jillian Michaels)! A compliment is a compliment and almost like a gift so be appreciative of it.

Wherever you are and on the road to where you are going, be happy and satisfied with that because you can only be you and no one else. So be the best damn you that you can be.

 

“Biographies are but the clothes and buttons of the man. The biography of the man himself cannot be written. – Mark twain

It started the summer of 2012. I was set to sing at a black tie affair and I needed a dress.

Sometimes your idea of your size is not the actual truth. There is a coined term used when you are tardy for something you are fashionably late. I guess it applies here because I was the only one who didn’t see that I had started to explode. Who would have thought that person I saw as little was bigger than I ever realized.

That is when I made the decision. I would not be going up in sizes anymore but instead would find ways to change.  

Change became drastic though and I was changing my wardrobe about every two months.  If you are attempting weight loss and start to see success, do not run to buy a new wardrobe just yet. It might look a little tacky, but wear what you have a little big until you have no choice but to change. Wear belts to keep pants from falling and/or get some fabrics taken in before having to go and spend money. Clothes shopping when losing weight can become costly after a while. But if you wait out the weight, you will be weighing in a wise decision. Fashion is just fashion but style is in the way you carry yourself and wear it and even if it is a little big, you can still make it look good.

 

“Bravery never goes out of fashion”

– William Makepeace Thackery

 

If you feel like braving the storm and it is in you to get out there and start your fitness challenge, let nothing stop you, but also be prepared to go into beast mode. While the stylish clothes I loved from Ashely Stewart no longer fit, and my beautiful coifs were looking less and less appealing due to sweating off the pounds and sweating out the perm, I had no choice but to continue thrusting forward to do what I had to do.

The important thing is to brave the storm. Everything starts with day one, without day one there is no possibility. You will crawl, then walk and then run like you never imagined you could. Try it for yourself.

Joan Rivers said that “diets, like clothes, should be tailored to you.” Try getting on that treadmill or onto the track at your nearest park and do intervals of walking, jogging and walking for about 30 minutes or so and your heart will be thanking you for each and every minute. Or why not get onto that elliptical machine and bust out a three-mile glide? It might seem a little boring at first if you are not used to it, but you are equipped with all that is necessary to tailor your exercise routine to your liking and make it fun. Fashion the instructor led group classes or even the free ones on the Net. Just do it. But if you are going to work-out and plan to see true results, make sure you are not eating the same old crap that got you to where you are now. Fashion a new diet that you can fancy and stick with.  

 

“Give a girl the right shoes and she can conquer the world”

– Marilyn Monroe

 

By this, I hope you were thinking sneakers. Yes, wear a good pair of sneakers that can support the heavy beating you are about to put onto your feet.  You want to avoid foot pain and cramps and achiness and if you are wearing the incorrect shoe while exercising, you will know just by the way your foot feels.

Look for sneaker stores in your area that examine your old sneakers as well as study your foot in movement to determine what sneaker is best for your foot.  They then will give you a visual idea of the support your foot needs and might even tailor make one for you or point you to some of the sneaker brands you like that will provide that support needed for your foot.

Starting a new lifestyle is fashioning a new attitude. Something has made you want to change. Whether it was a circumstance and illness or something that somebody said, you have come to that point in life where you felt that it was necessary to. You now have two options. You can complain about it and do nothing or you can get up and bust your ass trying to make a difference in your own life. But only you can change you to a different version of you that you might fancy more. Brave the change you made and claim your own victories. Now fashion that!   

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I appreciate you stopping by to read my blog post and I truly hope that some of these things being discussed can be beneficial to you and your new lifestyle change that you have embarked on.  While you have fashioned in a new mindset, I would like to also invite you to visit a few links that you might fancy.

 

Fashion Advice After A Big Weight Loss From WSJ

How to Choose the Right Athletic Shoes

My Fitness Pal

Eight Glasses of Water A Day Chart

How Much Sex is Considered Exercise

Keeping That New Year's Resolution

Get Ready For Your Breakthrough

Fitness Blender's Beginner Kettlebell Workout

Ivanka on Fashion and Weight Loss

Feedback is requested. If you found this post helpful, please let me know. And if you have some pointers that might be beneficial to others, please share because everybody is always looking for new and exciting ways to enhance their workout and diet experiences; including me!

See you soon!

 

Alphabets of Fitness: B is For Blending

B is For Blending 

Merriam Webster dictionary defines the verb blend as “to combine or associate so that the separate constituents or the line of demarcation cannot be distinguished.”  So then when you are blending something, you mix them together to produce a particular result.

We blend with our peers to do things like workout, shop, attend live musical functions or to have a good time. And when we combine a variety of songs together, we produce a nice compilation of tunes to exercise to, a great combination of sounds to listen to while driving or a beautiful “mixed tape.” And when we combine fruits and vegetables together, we compose a delicious smoothie of our liking. And when we integrate different workouts into our routine, we create a fitness regime that is not boring. And when we comingle diet and exercise together, we begin to see true results

So here are some ideas on blending that might benefit or blossom more interest for your fitness goals.

Blending With Friends

Gym workouts are not the only methods of fitness that can help you to get that heart rate up. How about a walk through the park?  Prospect Park has a lane for walkers that spans three miles which can take about an hour or so to complete. Three miles of walking, burns off about 200 calories. Not bad for a stroll with a good friend with whom an hour of walking and talking will not even seem like a workout.

If you are not so much of a walker, get together for a game night and turn on some traditional music or that Wii to play Just Dance. Dancing is a great form of exercise that seems more like fun than a workout. If you are club going person, than you know exactly what I am talking about. An hour of dancing burns off about 300 or more calories. Not bad for a not someone who might get bored on a traditional treadmill or stationary bike at the gym.   

Blending Music

 

So the music being played at the gym does not feature your favorite styles of music or songs. Here’s my suggestion; blend a group of songs of your choice into a playlist on your MP3 player so when you work out, you have exactly what you want to listen to. Have you ever listened to Gospel music while working out?

 

This genre of music has so much energy in just the musical component itself that when listened to, sparks energy. Plus the inspirational aspects can inspire that extra push. Blend the song selections of your liking and move with a little more gracefulness in your step.

 

Blending Fruits and Vegetables

Harvard School of Public Health Nutrition Source recommends eating 2 cups of fruit per day and 2 ½ cups of vegetables per day.

In other words, your dinner plate should have more vegetables than anything else on it.  But if you are like many, you probably do not care for veggies that much.  How about blending some into a delicious drink? Here is one I really enjoyed the other day.

In a blender, add 1/3 cup water, one whole unpeeled cucumber, a cup of strawberries, and a tbsp on ginger. Blend and enjoy.  You will not only enjoy a delicious drink but, you will also be blessing your body with well-deserved vitamins and nutrients. Add a little protein such as peanut butter, eggs, nuts or tofu to the ingredients for a satisfying meal replacement drink. The brand Naked also has some great ready made drinks that you might enjoy. I love the green machine drink and also like some of the blended smoothies that Bally's Fitness prepares for your right there at the gym.  Maybe that is something you might want to consider.

Blending Workouts

If you go to the gym and do the same daily routine, two things can happen; you might get bored and opt out of working out or your body parts might get exhausted from being overused. Switch it up!

Here is an idea; run today, do strength training tomorrow, maybe take a spinning class the next day, attend a Zumba class and do more strength training on a different portion of the body than the last strength training session the next day and then take a yoga class the next day, just to make it interesting.

 

You might even want to change environments by taking your routine from the gym to the park or maybe even keeping it at home. Just to spice it up. Makes a difference; especially if you are someone who gets bored with monotony!  Blending routines breaks up the routines and definitely can benefit the body.

Blending Diet and Exercise

If you work out but do not diet and eat the same old things that you used to, then you are wasting your time. Think about it.

You can diet without exercising and still lose weight. If you consume a 1200 calorie diet and 2500 calories equals one pound, you can lose about three pounds a week. 1200 calories a day is not very realistic though because we need food to fuel us.

With a 1500 to 1800 calorie diet and exercise, you can lose about a pound to 1 ½ pounds per week which is actually healthy weight loss. The healthiest method toward fitness is blending diet and exercise together.

Whatever you have to do to accomplish your 2014 health and fitness goals, make it worth while and blend it into your life. Here are a few links that might be helpful to your blending and bending things for your bold moves towards blossoming your interest for your own body.

Choose My Plate

Harvard University on Nutrition

Motivational Quotes

Before and After: How to Lose and How to Maintain

30 Minute Kettlebell Workout

Workout Gospel Music Playlist

MP3 Player Armbands For Working Out

 

  Please come back into the mix, soon for more of the alphabets of fitness.

The Alphabets of fitness: A is for App

A is for app

by Stephanie Jeannot

"An apple a day keeps the doctors away" - English Proverb

Sometimes you feel the need for a buddy to bear the burden of moving forward with that new fitness goal you have created for yourself. That is the moment when we often feel alone and without that needed motivation that we truly seek to accomplish that goal.

In truth, the primary person who started the goal is the person who should be the most interested in seeing the goal born to life. How realistic is that though?

We go to the gym with the expectation of a friend to be there with us who promised us they would be there only to flake out?  Do we still go or don’t we? Will I sound stupid or obsessed sharing my excitement of moving forwarded with fitness if my friend doesn’t have his or her mind steady on the desired outcome?  

The truth is, you might seem a little obsessed.  But is your goal and yours alone.  Nothing wrong with that, if that is what you seek to accomplish. The important thing is to remember that just because it is important to you, does not mean it will be the most important thing to your peers. Consider a person that received blessings of knowledge that her own weight loss achievements inspired others, only for them to not truly follow through and when inviting them to work-out as she would normally, received negative responses.

Not a real reason to give up or backtrack! You must continue on your journey if you plan on seeing this 2014 New Year’s resolution you have started, come true. Instead of bugging peers who may seem uninterested about that very thing your heart is currently wrapped around, unravel those same thoughts virtually.   You may not have a physical peer to share your fitness goals with, but there are many apps and websites available on the Internet available to you.  Here are a few worth sharing:

My Fitness Pal

 

A website dedicated to fitness. Log on every day and share your meals and workouts with people all across the planet, with similar goals. Not only will you receive an encouraging word, but you can also begin to take control of your calorie intake, learn to balance and find exercise motivation from others. Log on to www.myfitnesspal.com and start logging today. There is also a downloadable app that you can carry with you on your smartphone wherever you go.

Pinterest

If you are not a member of Pinterest yet, why not check it out by going to www.pinterest.com , doing a keyword search on fitness, exercise, dieting, losing weight or whatever your fitness goal is and about a million links will pop up that you probably have not known about before. You will find recipes for low-fat, healthy or even gluten free meals, articles, different exercise routines and more.  An app is also available for this user friendly site for your smartphones.

Daily Workouts

An app featuring workouts sectioned off by abs, arms, butt, cardio, leg and full. You have the option of setting the time for each of the workouts you would like to do.  For instance, full workout allows you to do 10, 20 or 30 minute workouts.  Butt workout allows you do 5, 8, or 10minute workouts dedicated to the butt; and so forth.  Great app for the always on-the-go person!

There are tons of other diet and exercise apps available including the south beach diet, weight watchers mobile, Fast food nutrition, paleo living, best diet foods and more.  Also, there are many YouTube videos you can find for free that are dedicated to fitness and weight-loss where you can find entire workout routines or healthy cooking step-by-step recipes. Let’s keep in mind however that if your new year’s resolution for 2014 was to diet, then you plan to stop, so get ready for a roller coaster ride of ups and downs.  But if you have decided to begin a new lifestyle than you plan to keep it and fashion it as your new way of living and will definitely be maintaining your goals. May God bless your trek into the future and may you find much success in any and all of your goals.

Come back soon for more of the alphabets of fitness.