A Lil' Workout Switcheroo

My honey and I decided to get outdoors and get some exercise instead of doing our usual indoor gym workout.  We both live near downtown now and we love it! It feels great to have the option of walking to little, quaint shops and restaurants if we want.  The New York City girl in me lives for the city life! It has taken some getting used to again though (my fellow introverts understand what I mean).  Being around crowds and such are a bit unnerving for me now some days.

Our first stop was the Atlanta Beltline where we walked in 85 degree heat (yikes!) but, it was overcast a bit with a little breeze most of the time so it did not feel that bad.  Our next stop was Piedmont Park, which is not that far from the Beltline trail we were on.

We made a little detour on the way back to Mellow Mushroom Pizza. Not exactly something on the 'eat clean' list but, it was SO good especially after all that trekking around outside.  

I plan on switching up my workouts more often and including more outdoor fitness.  Something about being outside, feeling the warm sun on my skin and breathing the fresh air helps take my after workout "high" to the next level.

What do you do to switch up your workout routines?

3 Foods to Help You Stay Fit this Holiday Season

Happy holidays, loves!  From Thanksgiving on into the New Year,  there will be holiday dinners, company parties, and drinks (alcoholic and otherwise *wink*).  With the hustle and bustle of present buying, dealing with family and friends, and traveling, working out and eating healthy often goes out the window.

I'm all for being able to let my hair down a little and enjoying a little Jamaican black cake (my fellow Caribbean massive knows what I am talking about) or some mac and cheese. Life is for living and I like to have a little treat every now and then. The key is to not go overboard.  

I personally like to incorporate different foods that help detoxify or alkalinize the body.  There are numerous ones you can use but, my common three are:

1. Lemons (I squeeze half of a lemon into a cup of warm water)-  

• purifies the blood 
• rich source of vitamin C, magnesium, potassium, and calcium
• flushes out toxins
• aids in digestion

2. Apple Cider Vinegar ( I use the Bragg's Apple Cider vinegar)-

• rich in enzymes, B vitamins, folic acid and 
• supports bowel regularity
• detoxes the body

3. Green juice-

• made in a blender or juicer, a juice made from fresh fruits and green veggies is chock full of phytochemicals, vitamins and minerals.  
• the vitamins, minerals and phytochemicals in fresh green juice 
• can help you have more energy
• help with digestion 
• help to mae the body more alkaline

By all means enjoy your holiday season.  Drink, laugh and be in love with life but, do not let this season get you off track from your fitness goals. 

Happy Holidays!

Sunday Ramblings

Hey, loves! What are ya'll doing today?  Me? I'm listening to T.D. Jakes, writing and sorting through bills.  I'm also trying to muster up the desire to do some semblance of a workout.  I haven't seriously worked out in about a week.  Ugh! One of the ways I try to motivate myself is by looking at older pics of myself at the gym (sounds vain or lame but, it works most times!)  The above pic was taken about two weeks ago.  

I'm probably one of a handful of people who finds it so hard to work out during stressful times.  I feel like the time at the gym is time I could be spending doing something to remedy whatever obstacle is at the forefront at the moment. 

I have had the most trying two weeks physically, financially and emotionally.  I literally feel like I'm in a serious battle with my thoughts and emotions.  I''m in such a dark place some days that it scares me.  A few events that have taken place really threw me for a loop and I'm having a harder time coping than I realized.  

I've been reading my Bible like crazy, upping my vitamin D daily intake (most people are deficient and it can directly affect your moods!), and forcing myself to write and combat the crazy thoughts with positive ones as much as I can right now. Although I have not had much luck with therapists in the past,  I may need to find someone's couch to lay on for a few sessions. 

I know this will pass soon.  

Health, Chocolate and Wellness

Hey, loves!  I recently came across a company called Xocai and I love their products!  They are a health and wellness company that makes great, delicious products such as antioxidant-rich chocolate, protein supplements, energy drinks, vitamins and skin care products that are very health for you and supply your body with natural ingredients.

I have to admit, I was skeptical at first but Xocai won me over!  I was so impressed I decided to join the company and show other people I know how to eat well and get closer to reaching their weight and fitness goals.

What I love about their chocolate, protein supplements and energy drinks is that they are not chock full of sugar, artificial sweeteners or any of those things that some "healthy" products are laden with.  I'm pre-diabetic so, it is extremely important to me that I maintain a diet that is not full of sugar or a bunch of ingredients I can not pronounce.

I've never been much of a huge chocolate fan but, these chocolate bites have been the perfect little after-dinner dessert for me some days.

The Xocai chocolate nuggets are made from quality Belgian chocolate that combines antioxidant-rich ingredients such as cacao, acai and blueberries.  They have a smooth taste without giving me that "cotton mouth" feeling I get when I eat other chocolates.

Also, the Xocai Protein supplement is currently my staple when I make my workout shakes.  I love that the sugar content is low and that it does not have a chalky taste.

If you have been wanting to take charge of your health without forgoing a variety of options and great taste, try out Xocai products.  You won't be disappointed!


*I was not paid to review these products.  I have given my honest opinion of these products.

5 Protein Powders for Vegans/ Vegetarians

I have upped the ante on my workouts since the beginning of the summer by doing more weight lifting than cardio and working it out consistently 4 to 5 times a week.  I  typically like to have some whey protein after I leave the gym to help me with building my muscles up since I am not really trying to lose much weight and I'm going for a toned look.

Recently, I have been toying with the idea of transitioning to a vegan diet and have been slowly eating less chicken and turkey.  I also only drink almond milk and figured that it would make sense to look into a protein supplement that does not have whey (which is made from milk).

After perusing online, these 5 are my top contenders:

 Plant Fusion Protein

Garden Of Life Raw Protein

SunWarrior Warrior Blend 

VegaOne  All-In-One Nutritional Shake

 Naturade VeganSmart Nutritional Shake

All of these protein supplements contain no dairy and no soy.  Just straight up plant protein which is great for vegans, vegetarians or those who are lactose intolerant.  I wish I could taste test each one to help me decide which one to buy but, it looks like I will have to choose one and hope that it does not taste like sawdust.  

Have you tried using plant protein shakes?  Which one would you recommend?

My Labor Day Workout

Hi, loves!  This weekend was not the best for me.  I have been really down about a few things and I woke up this morning feeling like I really needed to just go to the gym to work out my frustrations.  I figured I might as well work on getting my body toned because sitting around stressed out would not change anything.

My fitness goals are pretty much the same as they were back in January:

• gain 3-5 lbs. toned mass
• tighten up the ab area
• just feel good about my body every day

I felt much better after I left the gym (mentally anyway, because my body hurt sooo good ! ), and I decided to concentrate on the all of the blessings God has given me.  Today was leg day for me and my luv recorded me doing some jump squats.  I concentrated on pressing my butt down because I want to really work these glutes ("Ass to grass" as one of my favorite trainers would say) !

Have you ever tried jump squats?  What do you usually do when you are feeling stressed and overwhelmed?

Monday Inspiration: Love Your Body

I'm still working on loving mine totally.  I used to wish for bigger boobs and a more curvy body (some days I still do) but, as long as I am working on being fit and healthy I have to love what God gave me.

Do you feel like you truly love your body?

A Little Known Added Benefit of Running

source

I'm not much of a 5mile runner or anything like that but, I do run most times after my gym workouts for half a mile to a mile. Mostly just sprint intervals.

Apparently, running not only helps tone your overall body but it also gives your sex life a boost too *wink*.

Where are my avid runners? Is this true?

Hit The Pavement for National Running Day

Hi, loves! I logged onto the internet and realized it is National Running Day.  Although, I don't run as much as I used to I still think that running is one of the best workouts for your whole body.  My workouts consist mainly of weight training, yoga, and recently pole classes.  I will usually run or do sprint intervals at the end of my workouts each day.  I can definitely see a difference in my legs and body in general when I run, even when it is just a 10 to 15 minute run.

Today is National Running Day so, whether you can run like Flo Jo or it is not usually your thing, get out and run outside or on the treadmill, even if it is only for a few minute today.  Your heart and the rest of your body will thank you!

Need tips on running or need to find a running group in your area?  Check out these sites:

http://www.runningday.org/

http://www.blackgirlsrun.com/

Fitness: Polin' It

Pole fitness has become increasingly popular in the past few years and I jumped on the bandwagon after one of my friends invited me to come to the pole studio she goes to. My body was very sore (in a good way) and I saw just how thorough these classes were. While it was fun getting my sexy on, I have a newfound respect for the sistas who work the pole for a living.  This is not a game! It takes serious core strength and for you to be in shape to be able to do these moves. The instructors were great and after I saw all of the tricks some of the other ladies could do, I was hooked.

My hot pole shoes

My friends and I at my very first pole class

I go to Vertical Joe's here in Atlanta, Georgia and since my first visit there, I have made pole fitness a part of my regular weekly workout routine. I'm one who needs to switch up what I do in my workouts and I feel so motivated whenever it is time for me to go to pole class.  It is definitely a workout and it can be difficult learning new moves but, I love a challenge!

Have you tried pole classes before?

Morning or Evening Workouts?

source

Hi, loves! I'm sitting here trying to muster up the energy to get my workout in tonight and I started wondering when does everyone else work out? I used to workout in the mornings but, I don't want to get all sweaty before I have to start my day anymore so I'm doing evenings now.  But, I find it hard some evenings because I'm so tired (excuses much?).

What time of the day do you get your workout in?

Simplistic Chic Fitness Feature: Christy Joy

This week’s Fitness Feature is Christy Joy.  I first saw her video on IG where she was still working out while 7 months pregnant! I was so inspired to step up my fitness game.  If she could stay motivated throughout her pregnancy to stay fit, I had no excuse! And her body just a few weeks after having her third baby could put mine to shame. I had to contact her to find out more about her lifestyle and dedication to fitness. 

1. Tell us a little bit about yourself!

My name is Christy Joy and I'm 32 years old. I went to college in New York which made me really appreciate my hometown, Pasadena, CA. I'm a a wife and mommy of 3 including our newborn baby girl. When I'm not doing laundry, wiping noses and changing diapers, I love eating and going to the movies with my best friend who also happens to be my husband.

2. What does a typical day for you look like and how do you fit working out and eating healthy into it? 

A typical day for me looks like mayhem especially since we added a new one to the mix. I fit working out in anywhere I can and sometimes it can take all morning! I've made healthy eating a lifestyle so it doesn't take a lot of thought anymore:-)

3. What advice do you have for women who are new mothers and would like to workout but don't know where to start or just don't feel motivated enough to? 

If you can get in control of your eating you're 80% of the way there. Don't wait until you're disgusted with your level of fitness and eating habits. There's never an easy way to make a change. It takes hard work and dedication. But if anyone knows anything about those two things it's a mom. 

4.  What is your favorite or most effective exercise? 

Burpees!!! They are a one stop shop for the body.

5. What inspires you each day? 

 Just making it another day inspires me. I feel like God gave us these amazing vehicles called bodies and I want to really maximize its potential.

For workout routines and tips, you can connect with her at:

Instagram: @babyfatboss

Email: thebabyfatboss@gmail.com

Work It Out Wednesday: Legs, Legs, Legs!

Hello, loves!  Today's workout is a leg routine (it also works those abs and booty) by one of my favorite athletes to follow, Lita Lewis (or Followthelita on Youtube and Instagram).  These cooler temperatures here in Atlanta have been making it harder to workout.  All I want to do is put on some warm clothes when I get home and sit down with a blanket and a book but, I keep reminding myself that "summer bodies are made in the winter" so I have to find a way to get it done.  I've been doing more workouts at home and this one is great for feeling that burn!

Do you find it harder to workout when it is colder outside? 

Work It Out Wednesday: Booty Building

The glutes are one of my favorite body parts to work and I look for workouts that engage that area every chance I get.  One part of my workout today comes from Youtube channel, womensworkoutchannel.  It will definitely help lift that booty!

What exercises help you look good from behind?

Simplistic Chic Fitness Feature

This month's feature is  athlete, trainer and writer, F.D. Bulsara. She recently wrote the e-book, Strong and Beautiful: An Easy Fitness and Nutrition Guide to Achieving the Body of Your Dreams, and I had the opportunity to ask her more about fitness, motivation and her life.  

1.  Tell us  a little bit about yourself (What do you do?, where are you from?, your hobbies?).

 I am an athlete and fitness writer/trainer based in Montreal, Canada. I was born, raised and educated in Ottawa, and made the transition after finishing University. Montreal has a rich cultural community and great amateur athletics programs, so it was natural to come looking for the best coaches Olympic weightlifting to continue my athletic career. I also love learning about anything, documentaries, and take a keen interest in gender equality for education and sports both here in North America and internationally. 

2. What was your inspiration for writing the book, Strong and Beautiful: An Easy Fitness and Nutrition Guide to Achieving the Body of Your Dreams? 

 I began writing as I took on private training clients (mostly women) to discuss the common misconceptions around women and weight loss, body image, self-perception and fitness trends.  I was inspired by the women that I work with who have seen success, improved their image, bodies, happiness and reached their goals. I just wanted to reach more women to show how it is possible to become healthier, fitter and happier without starving or striving to look like a magazine model! 

3.  In your opinion, what is one exercise that can help to tone the entire body when you're short on time?

Squats! Back squats, front squats, dumbbell squats, or just air squats, if you've got nothing to load up with!

4.  What advice do you have for women who don't know how to find motivation to reach their fitness goals?

I would ask them to write down 3 things that they value most in their lives. Then ask themselves if they work towards their fitness goals will it help or hinder the things they value the most? Most of us value family, good health, and happiness more than anything...

5. What are your mantras or words that you live by?

 Well, when it comes to training, I repeat to myself, "I am stronger, I am faster."  When it comes to life, "Quality over quantity!" 

6.  Where on social media can we find you?
 I can be contacted on facebook, twitter, or at my blog, blog.4myhealthnow.com. 

 You can download Ms. Bulara's new book at amazon.com for more fitness and nutrition tips!

October 7-Join the 30 Day Cardio Challenge

 Summer is almost over and I admit,  it is way harder for me to exercise when it is cooler out because there are less pool parties, cookouts, and outdoor events that will require me to look fit in a bathing suit, shorts or sexy summer dress.  Even so, I know that it is important to stay on a consistent fitness routine.  Starting October 7, celebrity and personal trainer Ray Grayson, Mr. Shut up and Train, has a solution to keep you motivated through the chilly months of autumn! The FREE 30-day Total Fit Challenge, brought to you by celebrity and personal trainer Ray Grayson, Mr. Shut up and Train, is an effort to help and support people every step of the way with their fitness, health and nutritional goals.  I have done previous 30 day Cardio Challenges with Ray Grayson and I have been more than happy with the results I saw!

If you are brand new to exercise or have been away for a while and just need some guidance and direction, regardless of your personal situation, the 30-Day Total Fit Challenge provides a series of daily workouts and nutritional challenges, motivational emails and videos to watch with workouts that you can alter to what’s right for you.

 Ray believes that being active isn’t about the time you spend at the gym, but about an enhanced quality of life and self-commitment, the principles of success, an approach that he received and learned from Steve Harvey himself. In less than 2 years, the 30-Day Total Fit Challenge program has grown from 1,000 participants to over 55,000 active participants throughout the US and over 100 countries.

To learn more about the 30-Day Total Fit Challenge and sign up for the FREE 30-day Total Fit Challenge at www.mrshutupandtrain.com/30daycc/ and make sure to follow Mr. Shut up and Train on Twitter @shutupandtrain and Instagram @mrshutupandtrain. 


World's Largest FREE 30 Day Fitness Challenge from MrShutUpandTrain on Vimeo.

See more at: http://goblackcentral.com/2013/09/free-30-day-total-fit-challenge-starts-october-7th-get-ready-to-shut-up-and-train-video/#sthash.NH5TcIjU.dpuf

Monday Inspiration: Fit Edition

Usually for Monday Inspiration, you can find a quote or other words of wisdom here but today I post some fitnesss inspiration from the beautiful, Pilar Sanders.  When I scrolled through Instagram this morning curled up on my couch and saw this......

IG: @pilarsanders

IG: @pilarsanders

..... I immediately put on my workout clothes and worked it out! Talk about motivation! She is a mother of 3 and despite all that she been through, is always putting out positive affirmations, quotes and words of wisdom.  I love her positive outlook on life and her determination to be fit helps me to get up and get my life when I'm feeling down or do not have the motivation to work out.  No excuses here. I'm waiting for her to put out a workout dvd or something because I would love to know what she's eating and what her workout looks like! 

Who inspires you?

Work It Out Wednesday: 10 Minute Routine

Hi, loves! Every Wednesday I will share one workout routine that I have done for the week.  I like to switch it up sometimes so, I'm always incorporating something different just about every week.

This morning, I went to one of my favorite places to get workout ideas: Youtube! I was in a hurry this morning so this 10 minute workout was just what I needed--quick yet, effective.  Try it out!

Not having an hour to work out, is not an excuse!

What was your workout today?

Work It Out Wednesday

Hi, loves! I have been unusually tired the past few days so I really have been struggling to work out.  I'm not sure why I've been so fatigued but, I have been looking at different work outs to keep me motivated to get up and do something.

I like to switch it up so I turned to Youtube for today's workout.  I decided to focus on my fave body parts to work: LEGS and ABS! Check them out:

What helps you to get motivated to work out? 

Monday Inspiration: Just Do It

After recovering from some type of 'bug' for the past week, I have been seriously struggling with working out again.  But, I have some goals I am trying to reach and I know how much exercise has helped my PCOS symptoms so I am looking for any forms of motivation to get me off the couch.

While doing my daily scroll through Instagram this morning,  I saw this pic of Lana Ector, one-half of the mother-daughter Black Girls Workout Too duo.....

source

..... and this quote on Pinterest (I'm really feeling this site!)

The pic of Lana alone had me sucking in my stomach on the couch.  This chick's body never fails to motivate me!  Then, this Nike quote was icing on the cake.  I had time to work out and really no excuse not to fit it in my schedule today.  So, I promptly got up, put in the Black Girls Workout Too dvd, and forced myself to get through the 45 minute workout.  I know that tomorrow I'll be glad that I did!

Tired and looking it!

What are you putting off that you can do today?  Taking that first step is all you need.