Fitness

Lose 10 Pounds in 10 Days: The Jackie Warner Method

Getting my body back post baby definitely took some work, and although I am happy with how I look, I'd be lying if I said I didn't want to lose more weight. Dropping another 10 pounds would be ideal, especially with summer right around the corner. Gym memberships are up and folks are scrambling to get bikini ready, so trainers like Jackie Warner are offering tips and solutions to help those struggling with their weight shed those pesky pounds.

Fitness

Shorty's Baby Fat: Weight Loss Update

The following video is an update to my Q&A Volume 5: Shorty's Baby Fat video. I thought it would be cool to share some things that are helping me move closer to my goal in this weight loss journey.


Here is the link to the article that was mentioned in the video: Hungry Much

Fitness

Baby Fat


My waist @ 8 weeks pregnant

Weight gain during pregnancy is practically inevitable. There are a rare few who gain little to no weight, but most will experience some level of weight gain. How much weight one gains is largely dependent upon one's level of fitness prior to conception. Mothers who follow a fairly healthy diet and exercise regimen pre-pregnancy tend to gain less weight, have little to no health-related complications during pregnancy, and have less difficulty losing weight postpartum.

Luckily for me, I was in fairly good shape pre-pregnancy, and was able to maintain my exercise regimen up until a week or so before delivery. Some women experience a lot of discomfort in their last trimester, which prevents them from being able to workout as they would like, but for the most part, there wasn't much that I wasn't able to do. As for my diet, I definitely ate more, but I didn't eat junk. I still tried to maintain my high fiber, low fat diet. Yet, despite all my efforts, I still gained a total of 40 pounds, which isn't bad, although I would have loved for it to have been around 25!

Before & During

8 weeks side view vs. 38 weeks side view

After
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My goal is to lose the baby weight before the year is out. I plan to do so by:

1. Resuming my normal exercise regimen, which includes cardio 3-5 times a week and weight training 1-2 times a week.
2. Eating a diet full of high fiber, low-fat foods such as fruits, veggies, and complex carbs.
3. Cutting back on sugar (Although I generally eat a well balanced diet, such as the one mentioned above, I have been splurging on sweets a lot more. I will therefore try my best to replace most of my candy consumption with fruit!).
4. Breastfeeding. Breastfeeding burns tons of calories, and every time a woman breastfeeds, her body produces oxytocin, a hormone that causes the uterus to contract, assisting in it returning to its normal size. If I maintain a healthy diet and exercise regimen, the additional calories burned through breastfeeding should help me get back to my original weight in no time!

Since I am breastfeeding, restriciting my caloric intake isn't really an option at this time, for it is necessary to remain well nourished so that the body can produce an adequate supply of milk. The best thing for me to do is not panic and take things a day at a time. I gained the weight for a good reason, and as long as I stay focused, I should have no problem losing it.

For those of you who have children, what did you do to get back to your pre-pregnancy size? If you never returned to your pre-pregnancy weight, what do you think prevented you from doing so? Please sound off, as I look forward to receiving your response.

Fitness

Our Health vs. Our Hair

Essence.com, which has been known to celebrate larger frames in an effort to encourage its readership -- mainly African American women, to tackle negative body image issues, is now bringing light to a very serious topic: obesity. On the one hand, it's great that we as black people tend to accept and appreciate ourselves and others at sizes that aren't typically embraced by society. Yet sometimes we are too accepting of sizes that may not necessarily be healthy. What does hair have to do with all this you ask? A lot actually.

For years, black women have put off exercise in an attempt to preserve their sexy. That is, few wish to get their hair messed up, especially since many of us have been known to spend thousands upon thousands of dollars getting it professionally styled. With obesity, high blood pressure, diabetes, and other diet-related illnesses plaguing our community at an alarming rate, it's time we said, "Enough is enough!"

It's time for us to start taking charge of our health. Without it, we won't have anything to celebrate -- not even our hair. To get the scoop on how much our obsession with hair is impacting our health, read Our Health vs. Our Hair.

Fitness

How to Get Mel B.'s Rockin' Body

Okay, so we all know Mel B. has a rockin' body, but the question is, how did she get that tight body, especially after having two kids? Well, according to MotleyHealth.com, Miss B. incorporates dancing, kickboxing, and yoga into her fitness regimen. By looking at the definition in her abs, it should come as no surprise that she also does crunches regularly.

Working out is just one component of fitness, which is why Mel B., who is serious about her health, also follows a strict diet. She adheres to what is known as a 30/40/30 balance, meaning she tries to consume 30% lean protein, 40% whole wheat and vegetables, and 30% monosaturated fat on a daily basis. Apparently, the combination of this diet and the aforementioned exercise regimen is what enabled Mel B. to lose 42 pounds in eight weeks post baby. If you're interested in learning more about her diet and exercise regimen, check out Mel B.'s Workout and Diet. You should also check out Miss B.'s Totally Fit website. There you can purchase her Totally Fit exercise DVD's and learn more about how you too can get in shape and lead a healthier lifestyle.

Exercise

Working Out Outdoors without Getting Sick

I love working out outdoors. Taking long walks is one of my favorite things to do. I find working out outside more enjoyable than working out inside a gym simply because the time seems to go by a lot quicker when I'm looking at nature, cars, and or passerby's versus staring at the walls inside a gym. In my blog post, Take it To The Streets, I explained how studies have shown that those who workout outdoors even burn more calories (up to 10% more) than those who workout inside a gym. Yet, working out outdoors can also have its drawbacks, especially if you suffer from allergies like I do.

The pollen-filled air and even grass definitely are not my friends when allergy season rolls around. Luckily, Webmd has published a new article about how to stave off an allergy attack. By taking certain precautions, we can workout outside without having a nasty allergy attack get us down. For the full scoop, check out: Allergy Tips for Outdoor Living.

Hair

Exercise & Hair

A lot of ladies have asked me how I maintain my straight hair during and after a workout. In this video, I demonstrate what I do with my hair before, during, and after I exercise. More importantly, I talk about the significance of exercise and how critical it is that each and every one of us make a conscious effort to incorporate some form of physical activity into our daily lives.

Exercise and Hair


Although I sweated out my roots, I was still able to rock my straight locks. After touching up the front (basically my bangs) with a curling iron, I was ready to move on with my day! Here are some pics of the aftermath:



Remember, health should always trump vanity. Besides, when you take control of your heath, you'll not only feel better, but you'll look better too!

Diet

Hungry Much?

Losing weight can be difficult, especially if you find that you must fight against a voracious appetite. There are however a few simple adjustments you can make to your lifestyle that will help you keep your hunger in check. Getting enough shut eye is one. Believe it or not, getting enough rest is just as important as adhering to a healthy diet and exercise routine when it comes to losing weight. The reason for this is because of our hormones. According to the article, Simple Ways to Suppress Your Appetite, sleep deprivation can throw your whole body out of whack, causing hormone levels to fluctuate. Ghrelin, the hormone responsible for increasing one's appetite, rises when one doesn't get enough rest. Thus, getting the recommend seven hours of sleep each night can greatly assist in keeping one's desire for food in check.

For more information, see Simple Ways to Suppress Your Appetite.

Fitness

My Perfect Summer Body

I workout consistently for my health, but of course, having a well toned body is a definite perk. With summer approaching, everyone wants to get in tip top shape, which got me thinking: If I could compose the perfect summer body, what would it be? I think it would look something like this:

A full bust like Salma Hayek


Well defined shoulders like Elise Neal


Slender and feminine, yet well toned arms like Jada Pinkett-Smith


A flat, toned stomach like Ciara


A prominent derriere like Serena Williams (Kim K. was a runner up, but I figured my girl Serena's is probably more firm )


And long, shapely legs like Halle Berry


What's your dream physique?

Fitness

Michelle Obama's Commitment to Staying Fit

I can't tell you how many times I've heard some black women say that they don't exercise because they don't want to sweat out their hair. I think that's crazy, because I'd rather be bald than dead! Exercise has a plethora of health benefits. Not only does it give you a bangin' body, but it also improves your cardiovascular system. In addition, it reduces stress, which, by the way, can lead to a heart attack and stroke. Thus, it has the ability to prolong your life in many ways.

In the February 2009 issue of Sophisticate's Black Hair Styles and Care Guide, Michelle Obama talks about her dedication to staying physically fit. Here's the portion of the article that contains her philosophy on fitness:

"'I'm trying to teach my daughters moderation and constancy…that exercise is not a luxury, it's a necessity.' Though some women worry that working out may interfere with their hairstyles, she discovered a way to solve this potential problem. 'I found ways to pin my hair and tie it down…If it's not where it needs to be I pull it back. I just said I am not going to let my hair be the dictator of my health.'"

Amen to that!

Fitness

Twenty Minutes A Day Can Keep The Doctor Away

Summer is right around the corner, so many of us are trying to get in bikini shape today. One of the reasons why many of us shy away from exercise is because we feel that it takes up too much time and energy. After all, once you've worked an eight-hour shift, do you really have time to workout? The answer to this is YES!

Studies have shown that 20 minutes of physical activity a day is enough to produce results internally and externally (Read the following article for more info: How Much Exercise is Really Necessary?). In other words, you can get a bangin' body and lower your risk of cardiovascular disease. Of course you'll reap more benefits from a longer workout, but 20 minutes is a great place to start. In fact, 20 minutes is less than the amount of time it takes to watch an episode of your favorite sitcom. Therefore, why not jog in place while watching television, or do some other form of exercise right in the comfort of your own home? Trust me, your body will thank you for it!

Fitness

Exercise Does a Body AND Hair Good

Most of us know that exercise is the key to a healthy, fit body. However, what many may not know is that exercise benefits not only the body, but the hair as well. Exercise stimulates blood flow, making the body’s cardiovascular and respiratory system work more efficiently. The increased blood flow isn’t limited to the body, for blood flows to our scalp as well. Many advocate scalp massages as a way to stimulate hair growth. Yet, good old fashion exercise can stimulate blood flow internally, making for a healthy scalp that’s ready to push lush, gorgeous hair out of the follicles, which will eventually make its way down one's back!