Slim Down, Keep Your Curves and Avoid Bulk

My  most recent article for Ebony Online takes a look at the "fears" in exercise.  It turns out that many women of color are concerned about losing too much in the ass and thigh area, whereas others are concerned about achieving slim, lean, "boyish" figures. The article explores the main reasons why some women are afraid to exercise and lift weights: not wanting to lose too much in the butt area or their sexy voluptuous curves, and/or not wanting to get big and bulky.  In reality, exercise and lifting weights can actually help slim the thigh area and tone, sculpt  and lift the butt.  Although women cannot build muscle like men, some can get bulky if the weights are too heavy and diets are off.  Please read the full article "Slim Down, Keep  Your  Curves and Avoid Bulk" to get some tips on achieving a lean toned physique and also how to keep some shape and size in the rear. Please forward any fitness questions to jadealexis@ebony.com.

Be Fit.  Have Fun.  Live Fierce!

Still Juicing? It Makes You Look Younger!

Today I tried this extravagant combo; orange, tomato, pineapple, apple and carrot.  It was tasty, but a bit too sweet for my liking.  My favorite combo this week was; kale, cucumber, celery, parsley red apple,  ginger and watermelon - this was absolutely delicious and highly nutritious.  However, after speaking with a nutritionist I discovered that mixing  watermelon and other melons with vegetable juices is not optimal for digestion, the same goes for mixing melons with other fruits and food; they should be eaten alone and given time to digest. Also for better digeston, it is best to wait 45 minutes to an hour prior to eating any solid food after you juice.

I have been juicing daily, sometimes twice a day for over a month now.  Twice in the last seven days I was carded when ordering a glass of wine.  I think the juice is making me look younger!

Life Is Too Short To Be Anything But Happy

Life is too short to be anything but happy.  My father once said; "show me who your friends are and I will tell you who you are."  Surround yourself with positive people.  Have a wonderful weekend!

Happiness will never come to those who fail to appreciate what they already have.

- unknown

Busy People Do Exercise

I have heard a plethora of excuses; I don't have time.  I will start tomorrow.  I don't have the right gear or equipment.  I'm too tired.  I have other commitments. I want to get in shape before I start training with a trainer. I just had a baby.  I have hair and nail appointments. I am with the kids all day.  I just don't have time! Michelle and Barack Obama seem to make time for exercise and they are arguably the busiest people in America!  The truth of the matter is; if there is a will, there is a way!

Don't Make excuses, make something incredible happen in your life right now

 - Greg Hickman

Lose Some Inches With An Apple A Day ...

Fruits are low in calories and fat.  They are a source of simple sugars, fiber and vitamins, which are essential for optimizing our health.  Replacing high calorie, low energy and poor nutritional snacks with fresh fruit is great for your health. They say; "An apple a day keeps the doctor away!" 

Apples in particular are a great snack choice because they are readily available year round.  They are easy to carry and wash.  Apples don't need to be refrigerated and  are not messy to eat.  The average apple is less than 100 calories containing several  vitamins; C, B and complex vitamins, as well as antioxidants, and traces of minerals like potassium and calcium.  Apple are delicious and crunchy!  Also keep in mind that apples should be organic because they are doused with chemicals and pesticides.

Some food for thought; A bagel a day replaced by an apple a day would reap great health benefits and likely weight loss! Start losing inches today by replacing an unhealthy snack with an apple a day!

Happy Mother's Day - FREE Fitness App

In honour of Mother's day I am gifting both fitness apps Jade of Spades and 20 Down, the apps are FREE today through May 16th in the iTunes store.  Both Apps are interactive card games that help you focus on meeting your fitness goals no matter what level you are.  No equipment is needed, just a little space and some motivation.  Improve your fitness, enhance your life and inspire all the mothers you know to improve their health and fitness; lose weight, tone, build muscle and stamina all while having fun playing: Jade of Spades and 20 Down.  Be Fit, Have Fun, Live Fierce!

 Mothers hold their children's hands for a short while, but their hearts forever.

- Unknown

Power Nap

Due to some very difficult times in my life,  I have had trouble sleeping.  My schedule is very demanding; when I'm sleep deprived my work becomes very challenging.  After another restless night I decided I needed a nap.  I'm horrible at taking naps so I needed some assistance -  I discovered Yelospa! Among other services Yelospa offers "Yelonaps", which is essentially a  power nap designed for rest and rejuvenation.  The session takes place in a cocoon-like room where I was able to customize my aromatherapy, sound and lighting preferences.   I then laid back in a zero-gravity YeloChair, where my knees were lifted above my chest allowing my heart rate to slow down, helping to induce a deep state of relaxation.  I was skeptical, but it worked.  The experts told me that naps are great, just not too long because you will wake up grogry.  I'm now a huge fan of the power nap!

Does Muscle Weigh More Than Fat?

Does muscle weigh more than fat?  A client of mine lost 10 pounds in her first month of training, and then the scale stopped moving.  Although her clothes were fitting loser and she was losing inches, my client was distraught because she wasn't losing weight on the scale.  I had to explain that muscle weighs more than fat, muscle takes up less space and is smoother than fat tissue, so you can look smaller but still weigh the same.

Keep in mind, just like a pound of feathers and a pound of apples both weigh the same - a pound  muscle and a pound of fat do in fact weigh the same.  The difference is the density, muscle is more dense than fat so a smaller volume of muscle will weigh the same as a larger volume of fat. For example if you have a lot of lean muscle mass you may in fact weigh the same or weigh even more than a person with more body fat - only you will be a lot leaner and likely smaller.

All in all, stepping on the scale is not always the best indication of your health and/or weight loss.  The scale is a good indicator and benchmark, but we need to consider the big picture when it comes to weight loss and good health.

Anything Worth Having in Life Won't Come Easy

Someone once told me; "Anything worth having in life won't come easy".  When your workout is painful and when eating healthy becomes challenging, remember your goals. Accept the pain and get ready for success.

Don't Give Up

Try, try and try again. In particular, apply this to your workout routine and healthy eating plan. Don't give up!

Short Intense Workouts

Contrary to popular belief, short workouts can be effective. Studies have shown that brief intense bursts of cardiovascular exercise can boost the metabolism and burn calories very efficiently.  If you don't have all day to spend in the gym, then read:  "Save Time with Short Intense Workouts"  to get some tips on how to get maximum results in minimum time.

Have your fitness questions answered by me and featured on ebony.com, email me!

Understand Yourself

I strive everyday to better understand myself.