It's Been a Long Time

Mrs. O

I started working full time, being a busy mom and doing physical therapy and I've neglected this page. Today my sister emailed me about something and commented I'd not blogged in a while. Yep, I haven't written anything for a long time but I'll change that ASAP.

It's been a great year emotionally and physically although I was sidelined due to my back issue. I'm still getting stronger because the bulging disk pressing on my nerves did a number on the flexibility in my left hamstring and lower back.

After I saw a neurologist, he prescribed physical therapy to help improve my flexibility, build strength and continue to relieve pressure in my spin. I went to a physical therapy office in my area.

For about six weeks, I went to physical therapy for 1.5 hours two times a week. Some of the  exercises included:

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• Calf and ankle stretches on an incline/slant board
• Alternating hamstring stretches
• Alternating hip flexer stretches
• Alternating hamstring and glutes stretches
• Bridges
• Alternation knees to my chest
• Incumbent bike
• Traction table

I held all the static stretches for 15 seconds 10 times each. For the moving exercises, I did each 30 times and rode the bike for 20 minute. I rested on the traction table facing down for 20 minutes.

During my first traction table experience, my lower back hurt me and the therapist gave me the option to lay on my back. I didn't have pain. After about four weeks, I asked to lay on my tummy again and I'm glad I did because I no longer felt pain. Hmmm, that means physical therapy was working. 

In addition to doing the exercises, I interacted with the patients and the staff. They had the TV on the Game Show Network and I got to watch Minute to Win It and Family Feud. This was my first physical therapy experience and I'm glad I got a chance to go. I'm currently on a 30-day hold. This means I no longer have to go to physical therapy but should continue the exercises at home. I'm very excited because I've missed working out to my full capacity and I'm excited to get back to the gym. 

Due to the nerve damage, it may take up to a year before I feel like myself before the injury. I'm going to be patient, listen to my body and stop when I feel pain. I want to improve the flexibility in my hamstring and increase my core strength. Here's to your health an mine in the new year. 

I Look Like a Human Pin Cushion

Acupuncture points
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I've written in the past about being sidelined due to lower back pain but I'm happy to say that I feel much better. My MRI results showed that I have a bulging disk in my lower back and it's narrowing the space for the nerve that comes out the vertebrae that sends messages to my left leg. I feel pain because it's not firing correctly. My next appointment is with a spine specialist and while I wait, I decided to give Acupuncture a try. Why? I don't know but I figured it wouldn't hurt and I've heard it works.

An ancient practice from China, Acupuncture helps with many things such as alleviating pain, reducing high blood pressure, stress, or nausea. My Acupuncturist tells me that it can also help reduce cholesterol levels and behavior health problems such as Autism. Acupuncture involves inserting various lengths of needles the size of hair into meridian points (holes) in the skin at various depths. Each point is connected to a part of the body and energy travels through to help heal. Doctors in "western medicine" don't know how it works and some find it controversial. Research shows that Acupuncture may actually work for pain and I'm here to testify that it does.

Photo by E. OpongBrown

My first session was over two hours long. My Acupuncturist, Tara (name changed) took my vitals and throughly interviewed me to get my medical history and why I was there to see her. She asked about the history of my back and leg pain, when it started, what it feels like, how it started and many more. Tara helped me remember that I was in three car accidents in five years (my car was rear ended) and my first one was when I was a child living in Ghana (car rolled into a ditch). She told me that even though I didn't have visible injuries from those accidents, my body suffered damage. The debilitating pain I was having could be related to the past. Hearing that was an eye opener.

After the interview session, I took my spot face up on a massage table. I was excited but a bit nervous because I don't like needles and I didn't want to feel pain from them. The first needle was placed in my scalp, the entry point of energy. I had needles on my ear lobes, forehead shoulders, legs, and feet. It will take too long to list where she placed needles. Tara informed me that just as women stand on the right side of men (for instance during a wedding ceremony), majority of the needles were placed on the right side of my body. This was also a factor since my pain is on my left.

Photo by E. OpongBrown

I felt some of the needles go into my skin even though I anticipated to feel all of them. They felt like the initial needle prick from an immunization shot or when I accidentally stick myself with a sewing needle. After all the needles were inserted, she attached electrical nodes on a few of them. The current helped carry more energy through my body. I felt muscle spasms. Tara covered me with a foil blanket to keep my body warm. After 20 minutes, she carefully removed the needles (excluding the ones on my hands and scalp) and repeated the process on my back. Just to name a few, she placed needles in my gluts, back, shoulders, and neck. She tried to insert a VERY long needle in my gluts but it caused so much uncomfortable spasms that, I yelped like a dog and she stopped. Overall, I felt relaxed at the end.

I must say that after three sessions, I believe that the Acupuncture is working. My lower back pain is at a two on a scale of one to ten with ten being very painful. I'm sleeping better because I'm no longer waking up in my sleep due to discomfort especially when I turn my body. I'm walking and sitting without any lower back pain. Starting in October, my sessions will be every other week and will continue while she helps me with other problems.

I definitely recommend Acupuncture as a medical option in addition to Western medicine. It's important to research and feel comfortable with the idea. Also check to see if it's covered by your insurance company. I'm paying out of pocket because my medical insurance only covers Acupuncture for anesthesia. The cost is reasonable, one session is about the cost of a massage. Here's to your health!        

It's Okay to Make Exercise Adjustments

modified push-up, Google Images

I exercise five to six days a week but due to debilitating back and leg pain, I have had to take some time off. My doctor told me that the pain is due to a bulging disk in my spine and I have to see a spine specialist. The doctor also told me not to do anything strenuous such as lifting heavy things or running.

My thoughts immediately went to how I was going to exercise. Not only do I exercise for my fitness, I also teach group fitness classes and I was wondering much exercise I'd be able to do. Besides being scared about my medical problem, I was worried about not being able to exercise at all.

I've decided to exercise based on my pain level as well as make sure to be safe so that I don't aggravate anything. I have to exercise because it's part of my lifestyle. I've decided to do low impact exercises, continue  resistance training and stretching. If I'm not teaching, I'll continue doing exercises such as Zumba but I'll make sure to eliminate jumps, hops or high kicks. I'll add more spin classes because there's no impact on my joints that will induce back pain. As for strength training, I'll do different exercises for my legs. For instance, I'll do leg presses using a weight machine instead of doing squats with heavy weights or do modified push-ups on my knees if regular push-ups will be too much for my back. I just have to be extra safe with everything I do.

I can empathize with people with medical conditions even more because as a fitness instructor, I have to  modify all my exercises (level 1, level 2 & level 3) so that everyone in the class can safely participate. Modifying exercises is an adjustment for me but here's to my health while I make sure I stay strong and healthy.

Sidelined and on the Injury Reserve

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I'm not very good about listening to my body, resting or taking a day off from exercising. If I feel tired, have sore muscles, or a bit of pain, I just push through it. Due to unexplained lower back pain that travels down my leg, I've been sidelined until my primary physician is able to give a diagnosis. I've been in so much pain that, I knew better than to go to the gym or teach my classes this week.

I feel pretty good now that I'm taking prescribed pain relief medications and of course, I'm tempted to go to the gym for a workout. On the other hand, I know it's best to rest so that I don't make things worse. Besides, my family members would be very upset with me if I did. I still have to get an MRI to help determine if I have a pinched nerve or Sciatica. A pinched nerve happens when a nerve is injured or damaged by direct pressure and it's unable to send signals properly. Sciatica is an irritation of the sciatic nerve; the largest nerve in the body. While I wait to get an MRI, I'll focus on taking the medicines and rest. I'm worried about taking the entire week off from exercising but I know it's the right thing to do.  Planks will be the only strenuous activities I'll do as long as I don't have any pain.

Sometimes, our bodies have a way of telling us to slow down and this is mine. I've had dull lower back pain for years and would occasionally aggravate it from running or feel more pain because it's that time of the month. That always goes away in a few days. But I've never felt debilitating pain like this for several weeks and hope not to ever again after treatment. Resting does a body good. Here's to your health.

Helping Others Stay Fit Is What I Do

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I'm very happy that I'm back to teaching group fitness classes. I've been teaching step aerobics and body works (resistance training) for a large fitness chain for nearly three months and I'm having a great time. It makes me happy to lead a group of people and help them achieve their fitness goals.

Even though I enjoy teaching both class styles, the group resistance is my favorite. I like challenging the students in strength exercises using their body weight or free weights; especially to the females. Some women feel that strength training will make them too muscular or look like a man. That's not possible without the use of performance-enhancing drugs. I encourage strength training because lean muscle burns more calories even at rest, makes you stronger and transforms the shape of the body.

I get great pleasure teaching the students proper form to prevent injuries and work their muscles effectively for the long term. My goal is to make the workouts challenging and push them out of their comfort zone. For instance, if they always do 10 push-ups, I'll challenge and motivate them to do more because that's a way to improve strength. The flip side is that they motivate and challenge me as well.

Even though teaching group fitness classes isn't a full time gig, I'll continue it for the long term. When I find full time employment, I'll like to teach a class or two so that I can continue to teach and encourage others in fitness. Here's to your health! 

Olympic Inspiration

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Swimming, Water Polo, Beach Volleyball, Gymnastics, Rowing and 21 other sports are in the 30th Olympiad. Like millions of people around the world, I've been watching various athletes compete and I'm in awe of their bodies; especially the females.

Today's athletes are not our grandparents athletes. I admire their physiques and I'm amazed at the amount of hours they spend training and working out for their sport. Some athletes train as much as 40 hours a week. I workout for 10 to 12 hours a week. I'm not an olympic athlete but watching the elite compete inspires me to focus, continue my exercises, but challenge myself to go out of the box. For instance, instead of slowing down because my legs burn in spin class, I should push through it, so that I can get stronger.

Since several hours of training for a particular sport really transforms the athletes' bodies, it reaffirms that it takes time and dedication to build toned muscles, aerobic endurance, flexibility or lose weight. Staying in shape or taking weight off is hard work.

The London 2012 Olympics is for only two weeks and at the end, many of the 14,000 athletes will have their eyes set on the Rio 2016 Summer Olympics. The medal winners and non winners will work hard to give it their all in four years. I'll continue to dedicate myself to work out, and stay healthy.  Here's to all of our health!

Always a Group Fitness Instructor

by Ms. O

This week officially marks the beginning of me teaching group fitness classes again after about 10 years off. I've missed teaching, motivating and helping a group of people attain their fitness goals and I'm happy to be back in the saddle.  

I auditioned at LA Fitness to teach step aerobics and group resistance training classes. I was nervous but as soon as I heard the audition music, it went away. I waited patiently to find out if I got hired. I was confident and it was a matter of time before I got the green light. 

Before I got on the schedule as a regular instructor, I subbed a few classes at the club and the reception from the participants was welcoming. Several weeks after the audition, the aerobics director called and offered me the opportunity to take over some of her classes because she was relocating to another state. I was thrilled to be on the weekly schedule.

I'm gradually building my archive of exercises for the group resistance training classes because I want to offer a variety of challenging exercises to the students. I'm enjoying planning exercises for the entire body and for a group of people at various fitness levels. 

Until I get full time work, teaching will be a fun hobby for me and I'm glad I went back to it. Once a group fitness instructor, always a group fitness instructor. Here's to your health!

Gym Buddy

picture by Mrs. O

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.  ~Plato


I enjoy working out by myself but it's always fun to exercise with a partner. It's more fun and time flies by with a buddy. Lately, I've been going to the gym with my first born. Her goal is to get in shape before going off to the university at the end of Summer.

Exercise isn't new to her but it was neglected a bit during the school year after cheer season. I've thoroughly enjoyed seeing her smiling face while she works hard to tone her muscles inside and out. When she was younger, she'd always ask to go to the gym with me and I'd tell her we had to wait till she was a bit older. We are an active family; we bike, walk, dance and exercising has always been part of her upbringing. For many years, she took gymnastics and tumbling, was a member of her school's track and field and for five years, on an award winning cheer team.   

I'm thankful that I've had the chance to instill many good habits into her life such as healthy eating and exercise. I believe it will be part of her life even after she leaves the nest. Here's to her health. 

Cross Training; Just Do It. It's Good For You.

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According to AFAA, cross-training is training a variety of ways to improve overall performance. Doing an array of exercises such as spinning/cycling, running, strength training, or swimming are great ways to engage different muscles, improve frequency and reduce boredom. Cross-training works for me because I get bored doing the same exercise everyday from week to week. Cross training will become more important once I start teaching group exercises. 

When I get bored, I'm less motivated to work hard or worse case scenario; not exercise at all. To stay committed to my exercise program and challenge my body, I do something different everyday. Here's what my routine looks like:

• Mondays -1 hour step aerobics
• Tuesdays - 1 hour Zumba & 20/30 minutes weight training
• Wednesday - 1 hour body works (strength training and abs) & 1 hour Zumba
• Thursday - 1 hour spin
• Friday - 1 hour boot camp & 1 hour Zumba
• Saturday - 1 hour body works & 1 hour Zumba
• Sunday - rest

Mrs. O

All these exercises work different muscles, prevent overuse injuries and burnout, and vary the aerobic intensity. I may workout more than the average person but I know for sure that variety is important for everyone. Besides, there are so many exercise options that, there's no reason not to try something different. Here's to your health!  

Weighting Does Your Body Good

Lifting weights is part of my workout regimen and sometimes I forget that not all women include strength training in their exercise program. I would like to encourage all women to drop their hang ups about lifting weights and pick up a set of dumbbells, resistance bands, use their body weight, or machines.

I've met women who only do aerobic exercises such as running, dancing, or cycling to shed the pounds and stay in shape. Some of these women are also concerned about their flabby skin. In actuality, a complete exercise program includes cardiovascular, muscular strength and endurance, flexibility, and body composition. 

Cardiovascular exercises are great for weight loss but resistance training adds an extra kick to the process. Strength training helps increase muscle mass, build bone density, raise metabolism to burn fat (as long as you're making healthy food choices), and improve the shape of your body. For instance, women want to have Mrs. Obama's arms and in order to get toned arms, it's important to include weight training.

Aerobics and Fitness Association of American recommends strength training a minimum of 2 - 3 days a week on non-consecutive days for each of the major muscle groups (arms, shoulders, legs, back, abs, hips, and chest). AFFA recommends 8 - 25 repetitions and 1 - 4 sets (only one set for beginners) depending on your focus. I usually do 2 - 3 sets of 8 - 15 repetitions. The muscles I'm working are tired by the second or third set depending on how heavy I lift.

I enjoy weight training, how it makes me feel, and how it changes my body. I also like it because it increases my bone strength and I hope that will help prevent osteoporosis. Here's to lifting weights and to your health!

Back to Teaching Group Fitness Classes

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I have the opportunity to start teaching group fitness classes like I used to! I taught my last group class in 2001 and I've missed it ever since. I stopped teaching due to burn out. In addition to not teaching, I let my certification expire.

During my marathon training, I thought about many things and made several decisions during my runs. I made the decision to get my certification again because working out and helping others in the fitness industry is something I enjoy very much. I took my test in May and passed! I'm now an Aerobics and Fitness Association of America certified group fitness instructor.

My next step is to audition for the opportunity to teach classes at LA Fitness. I've been practicing my warm up, cardio and cool down portion as I get ready for the big day. I enjoy teaching step aerobics but I'm also capable of teaching boot camp and kick boxing. I'll be happy to teach any of these classes. I'm going back to teaching group fitness classes and I'm excited! Heres's to your health!

Fell Off the Exercise Wagon

I went to the gym for the first time in a week because other things in my life took over my time. The days were filled with waiting for a Sears repair technician for two days, looking for hours for a range for our kitchen, getting my house ready for my family to visit from Washington State and entertaining them along with my in-laws for graduation weekend.

Staying up for long hours catching up on conversations, cooking and cleaning just made me too tired to get up and workout. Besides walking from here to there and frolicking in the swimming pool, I didn't do any high intensity exercising. It's unlike me to go more than three days without exercising and part of me feels guilty but that won't stop me from getting back to my normal routine. I'm glad the busy schedule is over for my family and me.

Sometimes, life events makes it challenging to fit in exercise but here's to your health as you fit it in as much as you can at least four times a week!

Been There. Run That 13.1 Miles

"In running, it doesn't matter whether you come in first, middle of the pack, or last. You can say, 'I finished.' There is a lot of satisfaction in that." ~Fred Lebow

photo by: E. S. Brown, Jr

I can proudly say that I ran my first half marathon and I accomplished my goal of running all 13.1 miles without walking. Since this was my first, I had nothing to compare it to besides running a 10K through the Marine Corps Marathon. I know for sure that sticking to the training plan for 12 weeks got me to the finish line and my body wasn't sore for several days.

The day before the race, my husband and I met at Bertucci's Italian Restaurant in Springfield, VA for our carbo-load. In addition to their warm delicious rolls, I ordered the Shrimp Rossini; sauteed shrimp in a spicy tomato sauce tossed with spaghetti. He enjoyed the Lobster and Basil with Smoked Mozzarella Ravioli. For breakfast, I ate oatmeal sweetened with honey and a banana. The goal was to eat something light, easy to digest and filling. May be I was a bit anxious because I wasn't able to eat everything.

photo by: Mrs. O

We took our spot in the expected finish time of 2:30 - 2:59. We figured we'd finish in that time since it took us about two hours to run ten miles. While waiting in line, we chatted and cracked jokes with people around us. The funniest was that all the runners paid a fee and got up early to run 13.1 miles.

Marines and civilians cheered for the runners under clear blue skies and cool temperatures. I got the most energy when we ran past musicians or spectators who were giving free high fives. I also feel that I connected with spectators on a personal level when we made eye contact and smiled at each other. Although there were times the run was challenging, I remembered to smile and say thank you to those were were cheering.

The energy of the crowd and the sights and sounds along the course made the miles seem to fly by mile after mile. In addition to running the entire course, my goal was to take advantage of every water station along the way. I alternated between water and gatorade. I felt that as long as I stayed hydrated, I'd have good energy to the finish line.

photo by Mrs. O

I almost cried when I saw mile marker 13. I was filled with joy that I was able to run the entire course. I threw fist pumps in the air and sometimes raised my hands up in celebration. Looking back, I had fun and I'll run the Marine Corps Historic Half again next year. I'll run during the summer but it won't be as many miles as I did during my training. I missed attending group fitness classes and I'm glad I can go back to the gym more than once a week. My next half marathon will be the Woodrow Wilson Bridge Half Marathon in October. Here's to your health!

Running The Miles Got Me Here

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Twelve weeks ago when I started training for my first half marathon, race day seemed very far away but not any more. I run a total of 189.3 miles during my training and I'm excited this is my last week before the big race on May 20, 2012. This week's training is very easy so that I can gradually rest my muscles and be ready to run full of energy this weekend.

In the running world, they call this tapering off. On Monday, I ran 4 miles, on Tuesday 3 miles and on Thursday I'll run only 2 miles. Friday and Saturday are rest days. Even though I've been tempted to run more, I'm following the program as instructed. This is a time for me to rest and recover and allow my body to store carbohydrates for race. 

I'm glad the race will be over this weekend because I miss going to group fitness classes such as Zumba, Boot Camp, Spinning, and Kickboxing. I feel that running is a very solitude sport and I'm ready to get back to class and interact with other members.

Running the miles was hard work but I also found it peaceful. I thought about various things and made decisions along the way. The most profound was deciding to get my group fitness instructor certification again so that I can teach like I use to. I miss leading a group of people in a fun, enjoyable and safe exercise class and I look forward to teaching soon. I take my AFAA certification test this month.

On race day, I'll remember my training and have faith that I can accomplish my goal of running my first half marathon. I'll run at my own pace, enjoy the miles and finish strong. Here's to your health! 

 

 

Music Makes Exercising Fun

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Music turns me on when I exercise alone or in a group fitness class. Great music makes the exercise more fun and the duration flies by in a blink of an eye. These days, music is very important as I run long miles during my half marathon training.

Science shows that music can increase endurance and reduce the perception of effort during a workout. I'm not a scientist but I know how music makes you feel when I exercise. Several times while I workout, I've caught myself running faster because the song energized me. In a group class, I may clap my hands, sing along or pedal faster in a spin class. 

I have several playlists I listen to when I exercise but here are ten songs on my running playlist:

1. All of the Lights by Kanye West: I first heard this song on the radio in my car about two years ago and every time I heard it, I turned the volume up and danced in my seat. I knew I had to put it on my list because it pumped me up and I like all the artists such as Alicia Keys, Elton John, Rihanna who are featured on the song.
2. Drop it Low by Kat DeLuna: I want to dance every time I hear this song but instead of dancing, I increase my speed while I run or have a great tempo for doing squats.
3. Get Me Bodied (extended mix) by Beyonce: this is an oldie but a goodie. I feel like breaking into a dancing every time I hear it. Who can resist not patting their weave?
4. Gonna Make You Sweat (everybody dance now) by C+C Music Factory: this song was big when I was in college and I like the nostalgia of it. It definitely moves me to another level when I hear it.
5. Universal Mind Control by Common: besides being handsome, Common is a great poet and rapper. I like to run, do push-ups, or sit-ups to this song and usually have it on repeat.
6. Don't Stop the Rock by Freestyle: I first heard this song at the skating rink and I've liked it ever since.
7. Ni**as in Paris by Kanye West & Jay Z: this song brings out a different energy when I hear it and I feel that I can power through running hills. Running hills is "cray" but this song makes them pass by fast.
8. Outta Your Mind by Lil Jon & LMFAO: I liked this song the first time I heard it on So You Think You Can Dance and had to get it on my play list ASAP. It's fun and has a great tempo.
9. Shots by LMFA & Lil Jon: this song is fun and makes me run faster, do more push-ups, or jump higher.
10. Everyday (coolin') by Swizz Beatz featuring Eve: I first heard this song on America's Best Dance Crew and couldn't wait to add it to my playlist. It's fun to dance to as well as run.

I'm always looking for songs to create a new playlist because once I get board with the music, it's no longer motivating. When a song moves me to the core, it's only a matter of time before I buy it from the iTunes store. Here's to your health! 

A Half Marathon Runner in Training

Beachbody Coach DeAnnak2011

On February 15, 2012, I registered to run in the Marine Corps Historic Half; my first half marathon. At the end of that month, I began a 12 week training program to prepare so that I can successfully run the entire course. I'm happy and proud to say that I'm in week nine of training and I feel great.

During the first week, I couldn't see myself running seven miles in week seven, but I'm proud to say I've run those miles and look forward to running 10 miles in week 11. I couldn't imagine myself because I was afraid. I was also thinking too far ahead instead of focusing on the progression miles that would get me there. But I've trusted the program and focused on one week at a time.  

I ran a total of 12 miles in the first week of training and the gradually increased to 20 in week eight. I caught myself laughing after running three miles earlier this week because it was easy. Even though I was capable of running three miles before following the training plan, I never thought of it as easy.

My training log, Ms. O

In the plan, I run at an easy, conversational pace on Mondays and Tuesdays. Thursday runs are the most tiring because the plan requires me to run hard and challenge myself. I have the option to run hills, tempo, intervals or fartlek. Since it will increase my strength and speed without having to run extra miles, I prefer running hills. Fridays are my favorite because I get to rest and recover in preparation to run the long miles on Saturdays.

I'm amazed at what I've been able to do as a marathon trainer. I've stuck to the plan and have gotten stronger one mile at a time. I've also grown to love running so much that, I plan to run the Army Ten Miler in October and have registered to run the Marine Corps Marathon 10K in November. Here's to your health.      

take a moment, make a sandwich

assembled sandwich, Ms. O

I like healthy meals and the simpler they are to make, the better. I recently made oven-roasted sandwiches and not only are they simple to make, they are also satisfying and delicious. I first discovered the recipe on Kraft Foods in 2007 and I've tailored it to my liking. It's so simple to make that, you can enjoy the meal in about 20 minutes.

You can use any deli meat of your choice such as Roast Beef, Smoked Ham, or Turkey. Here are the ingredients for my favorite; Turkey oven-roasted sandwich:

• Shaved Smoked Turkey Breast (you can use thinly sliced)
• 2 slices of bread such as whole grain
• Mustard or any condiment of your preference
• 1 cheese slice such as Pepper Jack
• Bell Pepper (I use yellow)
• Red Onion (sliced)
• Tomato (sliced)
• Fresh Basil leaves (any herb you like on sandwiches)
• Salt
• Cracked Red Pepper (if you like it spicy)
• Mayonnaise

Directions

Preheat the oven to 425 degrees. For easy clean up, cover a cookie sheet with foil and spray it with no-stick cooking spray. Lightly spread one side of a slice of bread with Mayonnaise and place the "mayo" side on the foil. 

Spread the side facing up with your favorite condiment such as mustard, and build a "tower" with the other ingredients. Top the "tower" with the slice of cheese. Spread the other slice of bread with Mayonnaise and cover the sandwich with the "mayo" side up.

Place the sandwich in the preheated oven and bake for 5 minutes then turn it over with a spatular. Bake for an addition 4-5 minutes until the sandwich is toasted or brown. Enjoy the sandwich with soup or salad. I like salad with mine. 

Next time, I'll add spinach leaves and avocado. This meal is great for lunch or dinner, it's filling, nutritious, and easy to make. Do you have simple and healthy favorites? Here's to your health.  

Living a Healthy Emotional Life

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It recently dawned on me that being emotionally fit is just as important as being physically fit. Through self discovery, I've been working on being emotionally healthy as much as I've been working on my physical fitness. I know for sure that both require a great deal of dedication.

As I grow, I feel like I'm going through a metamorphosis. Recently, I decided to work on how I allow fear to stop me from speaking my mind. I get scared about the confrontation that may occur and decide to go with what's polite. For instance, saying what I think my sister would like to hear instead of speaking my mind so that she doesn't give me the silent treatment for several weeks after a phone conversation. I'm not like this with everyone though. This fear didn't happen over night but it's been going on for too long and I'm putting an end to it.


To paraphrase Iyanla Vanzant, on a recent Oprah's Lifeclass, denying the truth so that you don't have to deal with the confrontation? You've got to be willing to loose (if you tell the truth) everything to gain yourself. When I heard that, I almost cried because it was as if she was talking to me directly. Speaking the truth doesn't mean you say things to others with malice intentions. 


When I don't speak my truth, I feel uncomfortable because it goes against my gut. Not long ago I told a friend that not being yourself is like wearing a pair of ill fitting shoes. It's painful. I'm doing my best to live truthfully because I don't care for painful shoes.


Bill Cosby once said, "I don't know the key to success, but the key to failure is trying to please everyone." I'll please others because it's something I want to do but I'll no longer please others to avoid a confrontation. For my emotional health, I'm willing to loose by speaking my truth. How about you? Here's to your health!

What's Your Exercise Personality?

Photo taken by E. OpongBrown

Just like people are classified as having type A or type B personalities, you can categorize people when it comes to exercise. According to Fitness: Theory and Practice, by Aerobics and Fitness Association of America, there are four groups:

1. Type A. Advanced: this person is the most fit and committed when it comes to exercise and workout . You can even say that this individual LOVES to exercise so much that, he/she will workout everyday. This person like to exercise at a high intensity and is the one in the class shouting "wohooo," or count along with the instructor and says "yes," when the instructor says, "how about one more set?" while other students groan.
2. Type B. Intermediate: this type would rather workout three to four days a week at a moderate to high intensity level compared to a type A. This personality listens to his/her body and chooses to rather than have to exercise. 
3. Type C. Beginner: this is the gym newbie. Ready to exercise and needs to feel comfortable. 
4. Type D. Everybody else: this type is the non-exerciser. He/she is able to exercise but due to lack of time or motivation.

What is your fitness type? When I was younger, I was a type A. I worked out everyday, hated it if I missed a day and my friends told me I was addicted to exercise. As I mature, I've become a type B. I do a variety of exercises such as Zumba, Spinning or Bootcamp at different intensity levels because I don't want to burn out. I take at least one day off because I don't want to overtrain or get injured. This is especially important since I'm training to run a half marathon. I've burned out before, lost complete motivation and didn't have the desire to step my foot into a gym. That changed when I started putting on weight (hahaha). 

A type A, B, or C, find your comfort zone and make an effort to exercise. If you're a type D, get a doctor's permission so that you can begin an exercise program. Here's to your health. 

Just Say No to Fad Diets!

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The Cabbage Soup Diet. The Atkins Diet. The South Beach Diet. The Grapefruit Diet. The HCG Diet. The list goes on and on. Fad diets come and go and get more extreme but will you even shed weight on them? Yes, but I believe in the old fashioned method of losing weight; eating a well balanced diet and exercising.

In basic nutrition, we need water, fats, carbohydrates, protein, minerals and vitamins. In my opinion, fad diets don't provide a balanced nutrition. If it is your goal to lose weight, talk with your physician to help you find the right path. It's been tried and true that monitoring caloric intake and exercising to burn fat will help shed the pounds.

The latest fad is the Human Chorionic Gonadotropin diet, best known as the HCG diet and it blows my mind. I've never given it a thought but recently someone asked my opinion of it. HCG is a hormone produced by pregnant women to help grow the placenta which provides nutrition to the fetus, eliminates waste and respiratory gases.

In order to lose weight, HCG dieters consume only 500 calories and get injections of the hormone. These dieters can lose about one to three pounds per day. What I know for sure is that this isn't healthy. It's better to shed about that much weight in a month but not in a day.

The healthiest way to lose weight requires hard work and it's slow and steady. Fad diets are quick fixes. Who can live on only 500 calories for a lifetime? I can't even imagine the emotional and physical tole. I know that I'll be cranky if I had to starve myself in order to lose weight. And chances are, I'd lose friends in addition to the pounds.

If fad diets worked, the first fad diet would have been the last. Say no to fad diets, and to the best of your ability, eat healthy and exercise and the weight will come off. Here's to your health!



 

I Believe I can Run 13.1 Miles

This week marks the beginning of a 12 week training program for me to get in shape to run my first half marathon; the Marine Corps Historic Half in May. I include running in my exercise routine but I've never run a marathon and I'm nervous and excited. I'm nervous because I don't know what running 13.1 miles feels like. On the other hand, I'm excited because running a half marathon is my fitness goal.

I'm using an official training program with a weekly plan to help me because as Mark Will-Weber once said, "running is real and relatively simple…but it ain't easy." I'm going to use this as a road map to help me build endurance so that on race day, I can make it to the finish line. 

Well, in the next weeks, I'll share my training experiences. What fitness goal are you working on these days? Here's to your health.

Let Down Your Hair with Shea Moisture

When I buy food other than fruit and vegetables, I always look for natural or organic products or with very few ingredients. If the list of ingredients is long and I can't pronounce most of them, I don't buy it. These days, I'm applying the same principle to the products I use on my hair. This is particularly important to me since I've stopped getting my hair chemically straightened with a relaxer.

After I cut off all of the chemically treated hair, my goal was to use natural or organic shampoos, conditioners, and creams on my hair. In my research, I discovered that not all products contain natural ingredients even though they're advertised as so. I have found some products I really like for my daughters and me.

Since I use Shea Moisture's bath line, I decided to try their hair care line. The price is very affordable at $9.99 compared to other organic/natural products. Shea Moisture is sold at Target and drug stores such as Walgreens. All their products smell delicious and don't contain ingredients such as mineral oil, synthetic fragrances, sulfates, or animal ingredients.

My favorite is the Deep Treatment Masque and it kills two birds with one stone. After I wash my hair, I use it as a deep conditioner and after rinsing out my hair and adding leave-in-conditioner, and use the masque as a hair dress. My kinky hair feels moist, nourished, soft and easy to comb. 

I've also used the Coconut and Hibiscus Curling Souffle, Coconut and Hibiscus Curl Enhancing Smoothie, and Coconut and Hibiscus Curl and Style Conditioning Milk. These smell fantastic and are great for styling, gives the hair shine and moisturizes. Not all hair products will work on everyone's hair but Shea Moisture is great and works on mine. 

If you're looking for all natural organic products for your body or hair, try the Shea Moisture line. Here is to your hair health!  

Oh Yes, There're Vegetables in My Smoothie

I like making and drinking smoothies. I get creative with many fruits but I have the most fun adding vegetables into them. I do my best to get in the right amount of servings but I don't always meet them with every meal. Adding vegetables to the smoothie helps me reach my daily allowance or consume more in one glass.

When I make a smoothie, I add Kale, Broccoli, or Spinach and I don't taste it at all. Here's an example of a smoothie I make:

• 1 cup milk (I use So Delicious® Coconut Milk Beverage)
• 1/2 cup Greek Yogurt (I use FAGE)
• Handful of frozen mixed fruit
• Handful of Kale/Spinach/Broccoli or any vegetable
• 2 tablespoon ground Flaxseed (I use Bob's Red Mill)
• 1/4 cup Old Fashioned Oatmeal
• Honey to taste

I blend all the items together in a blender until liquid. I add more milk to a consistency that I like if it's too thick. I don't know the amount of calories in this smoothie but know it's very nutritious, contains good fats, it's filling and high in fiber.

I make smoothies anytime of the day as a meal replacement especially after exercising. It's a great way to replenish water and energy. Do you make smoothies or buy smoothies from your favorite smoothie stand? Share your favorite and here is to your health. 

Take a Day Off. Your Body will Thank You.

Busa Beach, Ghana
by Here is to Your Health

Am I the only one that feels guilty about missing a day from the gym? I hope not. I feel guilty if I take more than two days off and I often push through fatigue and not listen to my body.

I'm doing my best to give myself permission to take more than a day off especially when I mentally feel that I need it. I come up with reasons why I should go to the gym rather than take a break. There's the I'm going to gain weight if I don't go, to I'll feel better when I get there.

Yes, there are days I feel better when I get through a workout, but there are times I feel slow, as if I have 50 pound weights chained to my ankles. On the days I feel like that, I shouldn't have exercised. I also know I won't gain weight from taking a day off to rest my body. Duh!

According to the CDC, adults should get at least 150 minutes of cardiovascular exercise per week. I get about 600 minutes and one day off to rest. I keep a strict exercise schedule and taking more than a day of is not easy for me but I know it will help prevent a burn out. Would you believe that as I write, I'm thinking about doing Just Dance on Wii? The day off will help me recover mentally and physically and allow me to work better and harder the next time I go to the gym.

Even elite athletes take a day off so why not me? Here is to your health.

   

Exercise with Caution

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     This time of the year, the gym is crowded with new exercisers but I wonder how many of them spoke with their doctor before beginning a fitness program. Exercise does the body good but it's important to follow your doctor's guidelines especially if you have medical challenges.

Earlier this week, a man joined my spinning class and within less than five minutes, the instructor was checking up on him. He was on the floor next to his bike and he didn't look good and not long after the instructor spoke with him, she walked out to get help. I went to his side so that he wouldn't feel alone. While I moved the bike so that he'll have more room, his body started spasming and I thought he was having a seizure. I yelled out in the gym for a doctor or a nurse. This was a scary experience for me because I'd never seen anyone have a medical emergency in a gym. I assume that everyone is healthy enough to be there.

The man was alert and able to answer questions. Through the chat, I learned that he wasn't having a seizure but the movements were the result of a surgically implanted artificial pacemaker shocking his heart back into rhythm. A pacemaker is a battery operated device that sends electrical currents to make the heart contract. After I walked away, I wondered if he had the all clear from his doctor to workout.

Although exercise is beneficial to an individual's optimal health and recovery, people with some of the following health challenges should get cleared by their medical doctor before exercising:

• Heart disease: depending on the heart condition, your doctor may tell you to not workout or go on casual walks. What your cardiologist will tell you varies and it's very important to follow the guidelines set for you.
• High blood pressure: exercise has helped many people I know lower their blood pressure.
• Diabetes: if your doctor tells you to exercise, it is important to pay attention to your blood sugar level.
• Pregnancy: as long as your pregnancy isn't high risk, your doctor may tell you to exercise but stay within a particular heart rate range. I exercised during both of my pregnancies especially my second. I taught step aerobics, worked out on my own time and lifted weights. My goal was to workout to 40 weeks and I accomplished it. I made sure to watch the intensity level through out my pregnancy. For instance, I ran till I was about three or four months pregnant and I started walking. Also, when I was teaching step aerobics, I used three risers but by the end of my pregnancy, I used none. 
• Lung conditions such as asthma: exercise leaves you breathless and even more so if you have a lung condition. 

Exercise is beneficial to everyone but it has to be safe. I hope that man is okay and here is to your health. 

Eat to Live

What I eat and how much I exercise goes hand in hand.  I want to lose some weight and I know the best way to do that is to increase my cardiovascular exercise and eat healthy food. Exercising is easy for me, but making sure I make smart choices in my diet requires a great deal of awareness on my part.


I make several adjustments so that I can lose the weight. On the other hand, I don't deprive myself of the things I like to eat but I enjoy them in moderation. For instance, I indulge in my favorite Cold Stone Creamery creation; Coffee Lovers Only, once in a while. I know it's high in empty calories but when I crave it, I gotta have it, but in the smallest size. It's just the right amount and it hits the spot.


When it comes to my daily meals, I use a salad plate for my protein and starches but a dinner plate when I eat salads. When I told a gym friend about what I do, she chuckled and asked if I pile food on the salad plate or go back for more. We laughed about it but the answer is no and sometimes. I never pile food on my plate as if there's a pending famine. If I want seconds, I go back for a little more. Majority of the time, I eat till I'm satiated not stuffed.


I think many people trying to lose weight make too many drastic changes in what they eat then they fall off the wagon because they couldn't stay on the restricted diet. Instead of making drastic changes, I eat in moderation, add healthier foods to my diet and eliminate some unhealthy ones. As I learn more about what's good for my body, I've added them to my diet. For instance, ground Flaxseed, Greek Yogurt, Soy Milk, and recently Coconut Milk. I also consume high fiber foods to fill me up, more vegetables and fruits. I'm not a vegetarian but sometimes, I eat like one and not consume any meat. I cut off my eating in the evening around 8 o'clock unless something comes up such as being in the gym or late after school activities with my family. If I have to eat, I reduce my carbohydrate intake. This means no items such as pizza, white rice or bread. Instead, I'll eat hard boiled eggs or salad with avocado slices. I also make a conscious effort not to consume fried or processed high-fat foods.  


I don't have all the answers but I continue to learn and these are some of the things that work for me. Overall, my goal is to eat healthy nutritious foods at every meal. I eat to live not live to eat. What's your favorite healthy nutritious snack or meal? Let me know. Here is to your health.  

I Can't Keep Up, I'm Out of Shape!

I was in a Zumba^® class and over heard a lady say she was out of shape and she was going to do her best and not walk out of the class. Hearing her statement got me thinking. Well, getting in shape or having the endurance to keep up with a one hour cardio class takes time and it won't happen overnight. I remember to tell myself that when I try a new fitness class.

I felt like that lady when I went to a spin class for the first time in over five years. I thought everyone would ride like Lance Armstrong while I hoped I would just stay on the bike. Once the class started and I watched other riders, I noticed that they were all at different fitness levels and I was able to keep up better than I expected.

Some instructors go 100 miles per hour but I'd like to suggest that you pace yourself. Don't feel intimidated to keep up with them. One of my instructors teaches like a drill sergeant and when I need to take a breather, I eliminate some things to bring my heart rate down and catch my breath. This is even when he barks in my face. My goal is to reach my maximum heart rate without going over it.

An excellent certified group fitness instructor will show beginner, intermediate, and advance movements. For instance, beginners will march in place, intermediate will add a knee lift and advance will add a jump with the knee lift. I'm in pretty good shape but sometimes I switch between intermediate and advance movements so that I can pace myself for the duration of the class.

My advice, don't keep up with the fitness "Joneses" of the gym. Go at your own pace and gradually

build the endurance. Here is to your health.

You Don't Like Drinking Water? Refreshing it May Help.

I've heard many people say they don't like drinking water because it has no taste. Huh? I drink water all the time and it's weird to hear that statement. We need water to live more than we need food. Consuming water, instead of soft drinks is the best thing we can do for ourselves because our body is made up of 60% water. Having a good balance of water in our body helps with hydration, flushing out toxins, digesting food, or preventing constipation. Who doesn't want to be regular?

If you don't like drinking water because it has no taste, there are several ways to dress it up so that you can drink more of it. I use True Lemon packets to refresh mine because I get tired of drinking plain water. I like this product because it's all natural and I don't have to keep fresh lemons in stock. Each packet is a slice of lemon and I use one or two in my water bottle. I also learned from Dr. Oz that lemon detoxifies the body and it's good for digestion. If you don't like the taste of lemon water because it's not lemonade, you can infuse a pitcher of water with cucumber, orange, or lemon slices, or herbs such as peppermint.

How much water should you drink? Well, that depends on the individual. For instance, someone who exercises needs more water than a sedentary person. Also, if the color of your urine is the shade of orange such as pumpkin, you need more fluids.

How do you take your water? Straight up, on the rocks, or with a twist of lime? Let me know and here is to your health.

       

Make Specific Fitness Plans for Your New Year's Resolution

I went to the gym on January 2, 2012 and a guy struck a conversation with me. While talking, he asked if coming to the gym was my new year's resolution. I told him no because I exercise all the time. I've been exercising seriously since my senior year in high school and have never looked back. I've educated myself about fitness through research, fitness mentors and reading magazines such as Shape Magazine and Prevention Magazine. I even got certified and taught group fitness for several years. Fitness is a lifestyle not a fad.

I usually dread the beginning of the new year like a sweaty exercise machine because the gym gets crowded with many people who's new year's resolution is to exercise. On the other hand, I welcome the new faces because people made the decision to change their lives for the better. I'd like to encourage all new and returning exercisers to stick with their planned resolution so that it becomes a lifestyle or a habit. 

I've never used weight loss as a reason to exercise and that could be why I've stuck with it for over 20 years. Instead, I make a plan and focus on other results rather than weight loss even though that's an excellent incentive. For instance, set a goal to walk, run or swim at least three days a week for 30 minutes or do ten push-ups by June. Basically, set realistic goals and be more specific. It helps to write them down in a journal, on a calendar, or a whiteboard. When you see them written down, they seem more real. 

This year, I plan to run my first half-marathon in May. Even though my training begins at the end of February, my goal is to run at least four miles a week so that I'll be ready for the arduous marathon training. Another goal is to weight train with heavier weights twice a week. Now these goals are more specific than me just saying I want to loose weight. Shedding the pounds will come with the running, other exercises and weight training.

Some days will be challenging but stick to it. It takes about six to eight weeks to build a habit. If you fall off the wagon and you miss a goal, don't beat yourself up or throw in the towel. There are days I feel guilty because I took a day off instead of going to the gym but I don't beat myself up for long and get back on my plan. Rome wasn't built in one day and your fitness program will gradually come together. Apply the lesson in Aesop's fable The Tortoise and the Hare and pace yourself. Keep your eyes on your fitness prize and here is to your health.