Pregnancy and Post Pregnancy Exercise

So I'm back with a new lease on life. I am now a parent to two children...one six and the other 5 months old. Don't ask me how that happened, well we know how it happened, but HOW did it happen?? I am still in shock that I now have two kids to look after. Three if you count my husband.

Those who know me personally are aware of my strong passion for being physically healthy. I want to be fit not only for myself but for my family. Simply put, I want to be around for a long time and although exercising and eating healthy aren't guaranteed ways of accomplishing that goal, they put me ahead of the curve.

Being physically healthy during my pregnancy was a top priority for me. I worked out regularly for 7 months throughout my pregnancy. Towards the end things got a little rough. I was extremely tired and it was difficult to get my workouts in. There were quite a few struggle workouts in there. I had to give it up. It wasn't easy to come to terms with that decision but I ultimately had to listen to my body and figured I got 7 good months of workouts in...now feed me, Seymour.

Working out during pregnancy is supposed to yield many great benefits for women. Check them out below.

• Eases pregnancy discomfort
• Reclaim your pre-pregnancy body
• Boosts energy
• Makes childbirth easier (that's what an epidural is for...just my opinion)
• Helps you sleep better
• blah, blah, blah, blah

This list can go on and on. I can say that some of these things are accurate and others...well, not so much. My pregnancy was uncomfortable, I definitely did not sleep well, and as far as childbirth being easy...my lady parts would disagree. There were plenty of times I looked over at my husband as he slept like a baby and cursed him to hell and back.Despite this, I do believe that working out during pregnancy has helped reclaim my pre-pregnancy body and then some.

Since having my son, I have lost ALL of the baby weight and a little extra something something. The extra weight that I've lost I am certain is due to the amount of nursing and pumping I do. If you've seen my son you know that he doesn't miss a meal. The rest of the weight loss is due to a vigorous workout schedule. As soon as the doctor gave me the go ahead to workout, I was on it...like that same day. It was about six weeks after birth. Of course I went light initially but as soon as I realized that my uterus wasn't going to fall out from exercising I was like Rocky *cue music*...hashtag beast mode.

Running has always been my go to exercise, so I started with that. Over time I began to include strength training. About two months in I was back to my old workouts which include a lot interval training, plyometric activities, strength training, and running. I was back into the routine of working out 5-6 times a week. It felt really great!

People always ask me how I can possibly make time to fit in a workout with two kids. My answer has always been that I just have to make the time. We make time for everything else that we want so we just have to make time for health as well. Luckily, I have a husband who is supportive and views health and fitness with equal importance. Also, we happen to be members of a gym that has a kids' zone. This allows us to bring our kids with us for a maximum of two hours at a time. In other words, there really aren't any excuses. Even when I can't make it to a gym I will put together a quick workout that I can do at home. The workouts are similar to 30 minute bootcamps...quick yet effective.

The food I put into my body is just as important as exercising. Let me be the first to say that my diet is far from perfect. Sometimes I want a doughnut and I am damn sure going to eat a doughnut. As a matter of fact, this Friday I will be enjoying my Groupon for some fine cousine from The Jerk Pit...I'm salivating as  I type.  However, eighty-five to ninety percent of the time I eat well. Exercise coupled with healthy eating have allowed me to snap back into the clothes I love.

I share my story to encourage other moms, whether your kid is 5 months or 15 years old. You can have the healthy life  you deserve if you carve out some time in your schedule. Use it as your "me time".

Here are six tips for new moms trying to carve in some workout time:

1. Schedule: What times and days work best for you? Once you figure out when you're going to go to the gym, stick with it!

2. Plan your workout: Know what  you're going to do in the gym or at home.  Don't just wing it.

3. Educate yourself: There are a ton of reputable websites that offer information about health and wellness. If you're unsure about how an exercise should be performed, look it up. Also, fitness magazines are great resources for exercise ideas, recipes, etc.

4. Build a support system: Surround yourself with people who push you to accomplish your goals. Your support system can consist of people you know or folks from social media. I follow quite a few people on Instagram and Facebook who don't know who I am but their motivational posts and workout suggestions keep me going.

5. Set Goals: Set little goals for yourself. Those goals could be to increase the amount of push-ups you do, how long or far you run, or a weight loss goal.

6. Don't Give Up: You are going to have setbacks but it's okay. Don't beat yourself up over it...just keep at it!

Bonus Tip: Toot your own damn horn!! When you feel good about something you've done acknowledge that success. Brag a little...if someone is annoyed by it, they'll get over it. If they don't, eh...

Make some time for your health because nobody is going to do it for you.

Peace

Save Your Do Gym Wraps

Medium Wrap

Nicole Ari Parker believes that she has found a way to protect your hairstyle while working out. Could it be true?!?! If so someone please give this woman an award, dammit! It is called Save Your Do Gymwrap. There are three styles to choose from depending on how much coverage/protection you need.  I've never tried it but it seemed like something worth posting about. The price range is 24.95-29.95, which is a little pricey if you ask me. However, if you wash it out every night rather than buying multiple wraps...nah, still too pricey.

Nicole Ari Parker modeling her product

Some key points according to the website are:

• wicks away moisture
• allows heat to escape
• keeps your hair flat
• protects your hairstyle

Click on the link to check out the video.


Save Your Do

Also click here to read some frequently asked questions.

If you've tried this please let us know how it worked out for you!

Peace!

A Few Words with JJ Smith

JJ Smith

A few months ago I took a shot in the dark and emailed JJ Smith, a nutritionist and wellness coach, and asked if she would mind answering a few questions for my blog. To my surprise she replied, "yes". Needless to say I was excited. She is an author and has made several T.V. and radio appearances.

I first heard of JJ Smith via Facebook. A friend posted a link which lead me to her homepage. I am always excited when other African American women take their health seriously. She is definitely one of those women. Plus, the icing on the cake is that Ms. Smith is a graduate of Hampton University, my alma mater. GO HAMPTON!!! Read below to check out what she has to say.

          How long have you been working as a nutritionist and weight management 

      coach?

I’ve been working to manage my weight and improve my health for over 10 years, but I’ve been working professionally as a nutritionist and weight management coach for the past few years.  I offer information products such as books, CDs, and DVD programs, as well as teleseminars and coaching that help women lose weight, be healthy and get their sexy back!

  

         What encouraged you to pursue those career options?

My own struggle with rapid weight gain and poor health.  There were two occasions, once in my 20s and again in my 30s where I gained weight (40 pounds , about 4 dress sizes) and the advice to “eat less and exercise more” never really worked for me. Additionally, I was getting sicker and sicker (infections, allergies, hernias, etc) and the doctors answers weren’t getting me well.  So, I had to figure out a way to lose weight permanently and get healthy.  That began this journey for me.

What are some things that motivate you to stay in great shape? 

I’ve learned that poor health and weight gain usually go hand in hand.  In my quest to heal many of my illnesses and ailments, I naturally slimmed down.  The ultimate goal for me is to be healthy, feel great and have energy and vibrance.  If you focus on optimum health, the body has a natural ability to regulate and maintain your healthy ideal weight.

What, if any, are some of the biggest obstacles that you have encountered on your health and fitness  journey? How did you overcome them? 

Big Macs!  In my 20’s, I was a fast food junkie and I still have to have a big mac every now and then.  But a big obstacle for me is to overcome poor eating habits that were established over so many years.  They are really tough to overcome.  So, I practice the 80/20 rule.  If I eat clean, balanced and natural foods 80% of the time, I can have a few reward meals (e.g., pizza or big mac) 20% of the time.  This works for me.

 

      What do you believe are some of the biggest obstacles facing the African American community in terms of living healthier lifestyles?

Statistics show that 78% of African-American women are overweight and obese.  I think this is due to the diet we eat, more specifically, the style of southern cooking which might include too many fried foods and unhealthy fats.  However, it is possible to break those habits and the hereditary cycle of poor eating habits.

      What do you think are some of the biggest misconceptions about Black women and exercise?

Not sure…I’m not a fitness expert and struggle to find time to exercise, so I can’t speak to that.

         Describe your workout routine.

I don’t “work out” in the traditional sense.  Studies show that incorporating physical activity into your daily routine is more effective for managing your weight than fixating on going to the gym to workout an hour here or an hour there.  I have an entire chapter on my book that discusses the studies as to “why exercise won’t make you thin.” So, I try to get 10 minutes bursts of physical activity by walking up the stairs instead of taking the elevator, walking to lunch, etc.  So, more physical activity each day is my goal.

         Tell us about your book “Lose Weight without Dieting or Working Out!” Where can readers purchase this book?

The book is based on the revolutionary DEM (Detox-Eat-Move) System, which is not a diet, but a lifestyle!  The DEM System is a three-phase system that allows you to get rid of stubborn body fat in your body and reverse some of your health issues and ailments, restoring your body to optimal health.

 - D Is for DETOX. Get rid of toxins in the body for fast weight loss by avoiding the "Big 6 Foods" for three weeks and using other detoxification methods that eliminate toxic waste from your body.

 - E is for EAT. You will learn the method of eating "clean and balanced foods" to help you achieve your ideal weight.

- M is for MOVE. Get moving without going to the gym or "working out" by incorporating easy ways to get physically active each day.

The DEM System is a breakthrough permanent weight-loss solution that melts fat from your body, especially from stubborn areas like the hips, thighs, and belly, through detoxifying and cleansing the body and feeding it healthy, nutrient-rich foods that keep it slim.

The book is available at www.jjsmithonline.com or amazon.com, barnesandnoble.com and other retailers. 

         What advice can you give to someone who is struggling to lose weight?

Many of the reasons for weight gain are often outside of one’s control.  It is important to understand the hidden causes of weight gain, such as hormonal imbalances, excess toxins in the body, sluggish metabolism.  When many of the hidden conditions exist, traditional diet and exercise won’t work… and if it does, it’s generally temporary. 95% of people who lose weight on a diet, gain it all back within 3-5 years. So, address and correct the hidden causes of weight gain to help the body burn fat more effortlessly.

      Where can we go to find out more about you and what you do?

They can visit www.jjsmithonline.com

  

          Let us know about any upcoming projects that you are working on.

We have an online community of women who are committed to losing weight, even if they don’t always have time to diet or exercise.  It’s called Sisters Getting Slim (SGS) and I offer free teleseminar calls twice/month.  Information on it is at www.jjsmithonline.com

        If there’s any additional information you would like to share with the readers, please include it.Thanks!

No matter your struggle or challenge in life, it’s important to LOVE YOURSELF!  Self-love is essential to survival. There is no successful, authentic relationship with others without self-love. We cannot water the land from a dry well. Self-love is not selfish or self-indulgent. We have to take care of our needs first so we can give to others from abundance.

Real People. Real Life. Real Results

February Spotlight

I know, I know...where in the world have I been?? I've actually been quite busy with work, school, family, and just life. Unfortunately, I don't get paid to share my love of healthy living with the world,  so I had to shift my time and energy towards other things. I figured you all (all 19 of you) wouldn't mind too much. ;-)

Well, this month I have the honor of featuring my wonderful husband as the Spotlight success story. He is a phenomenal man who has maintained his weight loss and healthy eating practices for two years. I admire his strength and after seeing his before and after pictures I'm sure you will be motivated to achieve your goals as they relate to health and fitness.  His journey also shows you that if you can't achieve your goals alone, do it with some outside support.

Before                                                           After

How much weight have you lost?

63 lbs

What was the turning point in your life that made you make your health a priority and not an afterthought? 

When I got married and when my daughter was born.

What changes did you make in your life? 

I became more active, went to the gym, and watched what I ate. Participating in my gym's "Be A Loser" program gave me the push I needed to do these things.  

What are some tools that helped you achieve your goals?

      Being on a weight loss team was a great tool. It  helped me because we were able to push each  

      other. Having a wife who is into fitness didn’t hurt either.

What advice would you give to someone who is struggling to lose weight and make healthy decisions? 

Midway through the program

They must realize that losing weight is a lifestyle change. The best quote I ever had about fitness was, “You need to be healthy to lose weight, not lose weight to be healthy.” In other words, change your eating habits and exercise, and the weight loss will automatically happen.

What are some of your favorite healthy dishes?

Grilled chicken, grilled fish, a healthy stir fry, to name a few.

How do you resist temptation?

By rewarding  myself every week. During the weight loss competition, my reward was typically lunch on Mondays. I would eat anything I wanted as long as I saw some progress on the scale Monday morning. This helped alleviate cravings. I still indulge every now and again.

What is your workout routine?

I don't have a particular routine, however, I make sure that I go to the gym six times a week. My sessions include strength training and cardiovascular activities. Some of my favorite exercises are running and spin classes because they get my heart rate up and build my cardiovascular endurance. 

Be motivated! 

Peace

Real Life.Real People.Real Results

January Spotlight

In the new year I have decided to begin a monthly feature which will showcase real people who have achieved health and fitness success. Mahogany Strength's first spotlight will be Heather Owens. She has demonstrated amazing commitment to her weight loss goals and it has paid off. Check out her story below and her before and after photos.

Heather Before

 1.       How much weight have you lost? 

       40 pounds

Heather After

2.     What was the turning point in your life that made you make your health a priority and not an afterthought?

In 2003, I lost my father to a random heart attack, he was only 55.  In December of 2009, I lost my mother to heart failure after a lengthy illness.   I realized how important it was for me to make sure I start taking care of myself BEFORE I had health issues.  I wanted to focus on myself while I’m single with no kids and have the time and energy to devote to creating a healthy lifestyle.

3.      What changes did you make in your life?

Typically, I work out at least 5 days a week.  I am a huge label reader.  I love running.  I’m learning to swim soon.   Definitely more activity and better monitored what I put in my mouth.

4.      What are some tools that helped you achieve your goals?

To be honest, my personal trainer was my biggest asset and secondly, my workout partner.  Having support and someone to hold you accountable really helps when you are struggling.  I’ve learned that the process is more mental than it is physical.  

5.     What advice would you give to someone who is struggling to lose weight and make healthy decisions?  

      You are worth it!  As I said before the hardest part is the change in mentality, not the physical work.  When you start working out and eating healthy, there is a direct correlation to feeling better and having more energy. 

6.     What are some of your favorite healthy dishes? 

      I’m a huge fan of salads, I know it sounds cliché, but I am.  I shop at the Farmer’s Market and try to incorporate as many fresh fruits and vegetables into my diet as possible.  I love to snack on raw broccoli.  I also predominantly drink water. 

7.     

         How do you resist temptation? 

     Easy, my before and after pictures.  When I see how far I’ve come, it’s easy to resist.  

8.     What is your workout routine?

Monday-Friday 1 hour of cardio daily.  Mondays and Wednesdays Weight/resistance training with my trainer.  Optional-4 miles on a trail Saturday and Sunday mornings.  

This is a little motivation to let you know that anything is possible. Great job, Heather!!
If you or someone you know would like to be featured click on the "Spotlight" tab at the top of the page to find out how. Peace!

Ain't No Half Steppin'

Okay, it is now 2012 and many of you have made some New Year's Resolutions. My resolution is to be kinder to my husband, I haven’t told him yet because I don’t want him to hold me to that. Hey, resolutions are made to be broken, right!! Well, except for those health and fitness resolutions that I hope you stick with.

The title of the post says it all; we don’t want “no half steppin’” with your health and fitness goals in 2012 and beyond. Half steppin' is when you make the minimal effort necessary to get results. You need to be prepared to go all the way so that you can have the results that you want. Whether it’s weight loss, lowered blood pressure, or weight maintenance, here are some suggestions to help you stay on track and not backslide as the church folk say. Hallelujah. Amen.

1.      

          Plan Your Meals

Sounds easy enough, right??? It is, people!! All you need to do is write out or make a mental note about what you plan on eating for the week, including lunch.  Look through your refrigerator, freezer, pantry, etc. and take an inventory of what you have. Then gather your healthy recipes and choose what you're going prepare. Remember to consider how busy you are going to be during the upcoming week and select recipes that will work with your schedule. You can even pre-cook your meals on Sunday. Freeze the meals that won't get used until later in the week. Just remember to take them out the freezer when it's time. If you know what you're going to eat ahead of time you will be less likely to grab a bite to eat at a fast food restaurant or be forced to throw a quick unhealthy meal together.

Go to the Gym with a Plan

I know you've seen people at the gym who appear to be clueless, wandering around aimlessly trying to figure out what machine or exercise to do next. Essentially, they spend more time looking around than actually working out. Don't be that person. To optimize your time in the gym have a plan for each day; know which days are your workout days and what you plan on doing. Maybe you will identify 2-3 strength training days with mixed cardio and/or 2-3 days of classes or cardio. Also, have some alternative exercises that you can do in the event that a machine or space you want to use is occupied. Whatever plan you develop, stick with it. Of course you may have to switch it up every now and then because life happens and there's nothing we can do about it.

Pack Your Workout Clothes the Night Before

Packing your workout clothes the night before allows you to just grab and go on your way out the door in the morning. If your house is anything like mine in the morning you wake up late and barely have time to do anything in the morning. Pack and leave your bag by the door. This will eliminate at least one chaotic moment from your already chaotic morning.

Get on Schedule

Plan your workouts just as you would meetings, lunches, etc. Print out a monthly calendar and pencil in your gym times. After the first month, going to the gym at your predetermined times will be routine and you won't need the calendar anymore. Your exercise routine needs to be high on your priority list. Penciling in your times makes you accountable to yourself. If someone asks you to go to happy hour or dinner during your gym time, kindly decline because you have something better to do.  However, if those drink specials are sounding good...go for it....I kid, I kid. Stick with the workout.

Create a Master Grocery List

A master grocery list is a list of items that you will always keep stocked in your household. For healthy eating consider adding things like lean meats, veggies, plain Greek yogurt, almonds, healthy fats etc. When you go grocery shopping these are the primary items that need to be in your cart. Of course, you may stray from the list every now and then depending on what your needs are. The list is not meant to confine you but to guide you. 

 

Change for the Gym after Work

This is a simple strategy to help you stay on track. Changing for the gym after work makes it more likely that you will take your butt to the gym. You're already in your workout clothes and unless some major emergency comes up, the gym will be your next destination. On the drive from the job to home, many thoughts can run through a person's mind that might deter him/her from working out. You might get home and decide to take a little nap before you workout but the nap turns into a deep slumber. Well, there goes your workout. Switch out those business slacks for some workout shorts right at the job. If people look at you strangely, which I hope they wouldn't, who cares. You're off the clock. However, I would opt out of the booty shorts (this goes for both men and women).

                                                      Positivity 

Negative Nancy, Debbie Downer, dream killers. You know who they are. People who never have anything good to say. You tell them about your desire to lose weight and exercise and what do they do??? They order a large cheese pizza and offer you a slice or they make sly comments insinuating that you will never stick with your plan, probably because they can't stick with their commitments. Screw those people. Surround yourself with positive people and things that will motivate you. Your source of inspiration could be, I don't know, maybe www. mahoganystrenghtspeaks.blogspot.com I hear there's some good stuff on that blog. ;-) If you can't find anyone in your immediate circle who will offer support, find a support group on the internet or at the gym you frequent. There are lots of health and fitness forums out there. However, be cautious and be sure to do your own research if you're offered advice.

Big Daddy Kane

 

Remember you have to make conscious decisions to be the you that you deserve to be. Take these strategies and apply them because you can either come correct in 2012 or keep on with the half steppin'. So in the words of Big Daddy Kane "Ain't no half steppin'." Peace!

Let's Not do that Again: Things to Bury in 2011

As 2012 quickly approaches we need to reassess a few things health and fitness related. Below is my Top 6 (yes, only 6, not 10) list of things that we should leave in 2011 and never, ever, ever, ever revisit.

#6 Shake Weight
 Oh, you know where I'm going with this one...If you haven't seen this thing check out the video below.

First off, I'm not too sure about how effective this little dildo I mean device is. Anything, in terms of toning and building muscle, that you can do with this you can do with regular free weights in the gym. Of course you won't have the joy of the vibrations, which some of you may find necessary. This thing just reminds me of some type of toy you would find in a soft porn video. If you don't agree, replay the video from about the 14 second mark. If you already spent your 19.95 or 29.95 (price for the guy version) I won't judge you or your reasoning for buying it. However, for those of you who haven't I recommend that  you keep this one on the shelf.

#5 Toning Sneakers

Case in point

Trust me you've seen these things. they kind of remind you of Frankenstein shoes, just a little less attractive. They're meant to assist with sculpting and toning. Rumor has it that they're also pretty comfortable. My in-laws both have a pair so I will be cautious with my word choice. Now, comfort aside many of these shoes are flippin' ugly.
The upside to this shoe is that many companies make a sleeker version of this shoe. However, this version right here is not allowed in 2012.

#4 Plastic Sweat Suits/Sauna Suits for Working Out

Unfortunately people still where these things while they workout. It's made of plastic, nylon, vinyl or even rubber...yikes. Unless you are trying to make weight for a boxing competition please leave the suit at home. People who wear them while working out are simply losing water weight not true weight. Just go hard in the gym sans the suit and you will be good to go.




#3 Fad Diets
The cookie diet, hot sauce and lemon juice diet, cabbage soup diet...you name it and there's a diet for it.  There's no magic to weight loss, just eat right and exercise. Fad diets can have a negative impact on  your metabolism and then you really won't be able to lose weight. Desperation will make people do crazy things...

#2 New Year's Resolutions
I'm not trying to be a Debbie Downer but a lot of people who make New Year's resolutions related to health and fitness don't stay committed. If you doubt it, go ahead and list all the fitness/health related resolutions that you kept...I'll wait. Instead of waiting to make the change do little things throughout the year that will help you achieve your fitness goals. This way you can bring in the new year having made many accomplishments. So, I say to hell with New Year's resolutions.

#1 Excuses
Let's bury these deeeeppp in a hole somewhere.  Yes, I know you just got your hair done and you plan on starting your new way of eating and exercise schedule in a couple of weeks. Unless you are dead there is no real reason why you can't at least eat right. Diet is like 85% of the battle. Make better food choices. There may be physical limitations excluding you from some types of exercise but you can do something...anything. Look at the pictures, one man runs without legs and the other is a one legged wrestler. I'm just sayin'...are you still making excuses?? The man runs without legs for Heaven's sake...

Anyone ever see the Katt Williams special where he spoke about Tink Tink??

This is my last post until 2012...enjoy your New Year and eat and drink responsibly...Peace!