SalFit | The Blog

CHANGE YOUR BODY BY CHANGING THE WAY YOU THINK (PT.3)

2011-11-17T10:09:00.001-05:00

Here are 20 positive thinking exercises that will help you channel your negative or angry thoughts into a happier and more productive outlook, so that you can reach your health and fitness goals. Practice these simple exercises and suggestions to keep your thoughts on the positive side.

1. Only use positive words when talking. Replace negative words like “I can’t” with positive ones instead. Tell yourself you will do your best or that you will try your hardest instead.

2. Push out all feelings that aren't positive. Even if it's only for a few hours a day, push your negativity aside and only focus on the good things in your life.

3. Practice positive affirmation. This means you repeat a positive phrase to yourself on a regular basis like "I deserve to be healthy" or "I am worthy of happiness". Believing that these things are true, and reminding yourself of it can help give you a more positive outlook on your goals / life.

4. Believe you will succeed. Give yourself the benefit of the doubt and believe that you will succeed at fulfilling your goals.

5. Analyze what went wrong. Thinking positively doesn't mean denying that there is anything wrong. Instead, give yourself some time to think about the things that led up to your current situation so you can avoid future mistakes and look toward a more positive tomorrow.

6. Give yourself credit. Often when we feel frustrated or upset we only concentrate on the bad things or the mistakes we've made instead of giving ourselves credit for what we do right. Allow yourself to feel confident about your hard work, even if you back slide along the way.

7. Remember things could be worse. No matter how bad your health is remember that it could be worse, and be grateful for life and the opportunity to change your situation.

8. Work on visualization. Picturing what you want to accomplish or the person you'd like to be can be a great motivator to getting you there and helping you feel more positive about the distance you have to go.

9. Think of ways to turn visualization into action. Just picturing it isn't going to make it happen, so create a plan to take it one step at a time until you've made it.

10. Practice self-hypnosis. Self-hypnosis brings about a highly conscious state of mind. This means you'll be more open to positive suggestions that will allow you to be happier and hopefully healthier in your life.

11. List the reasons you will get what you want. If you are having trouble believing that you'll reach your health / fitness goals try sitting down and coming up with a list of reasons why you will reach your goals rather than focusing on the reasons you might not.

12. Look at the big picture. Is backsliding on your meal / exercise plan a bummer? Will you feel bad about eating that piece of cake? Of course. Learn to let go of the things that don't really matter, and get back on track.

13. Let go of the past. It does not determine your future so why focus on it?

14. Benefit from the attitudes of others. Take comfort in those around you that have positive attitudes and can make you feel better about anything going on in your life.

15. Meditate. By clearing your mind and relaxing you can push out a large amount of negativity that may be troubling you.

16. Don't let yourself quit. No matter how negative you're feeling, never let yourself quit pursuing something you truly want. You'll thank yourself in the long run if you don't give up.

17. Don't expect change to be easy. No one ever promised that making a big change in your life would be easy or that overcoming obstacles would be a walk in the park. It's not supposed to be. Don't let opposition let you lose your confidence and adapt a negative attitude.

18. Decide why you want what you want. If you're feeling upset because you feel like you aren't achieving your goals, take a moment to sit back and figure out the reasons you actually want to achieve them. You may find you're not as attached to them as you think.

19. Believe you can change. Believe you can change the qualities you don’t like about yourself and you'll start to see little ways that you can.

20. Start immediately. Want to make a positive change in your life? Do it now. Putting it off just gives you time to make excuses so get started as soon as possible.

CHANGE YOUR BODY BY CHANGING THE WAY YOU THINK (PT.2)

2011-11-13T11:21:00.002-05:00

Your thoughts are with you all day long, whether you know it or not. From moment to moment they drive your feelings - and your actions. For an outside view, look over this example:

Scenario (negative)

[Sarah at weigh in:] Sarah's done a great job sticking to her meal plan, recording her meals and snacks, staying physically active, and taking her daily vitamins. However, when Sarah weighs in for her weekly check-in, the scale says that she hasn't lost any weight. Automatically she starts thinking,  "What's the point of working so hard if I'm not going to lose any weight?"  These thoughts lead to feelings like anger, frustration, and hopelessness.  Later, on the way to work, she stops at her favorite coffee shop for an extra-large, triple-chocolate cappuccino that she used to order all the time.   So, what happened-and what could Sarah do differently?   Sarah's thoughts directly affected her feelings - and therefore, her behavior. Unfortunately, Sarah still believes that weight loss is directly related to how much you eat and exercise the previous week. And that if she doesn't see immediate progress, it isn't working.  While it is true that food intake and activity affect weight, many other factors do too- especially in the short period of a week. Changes in water retention, the time of day, or Sarah's salt intake can all affect her weight. Sarah let her inner critic (Thoughts) sabotage her efforts!

Scenario (positive)

 With a little effort and shift in attitude, Sarah can change the way she feels and reacts to her thoughts when she gets off the scale. For instance, Sarah probably wouldn't have decided to drink that fat-gram-loaded coffee if she had thought,  "I really worked hard, but I know the scale is not the only way to measure my progress over the week. I've been following my meal / exercise plan that my nutritionist recommended, and my clothes are fitting better, so I KNOW I'm losing weight. I know if I continue on my plan, I can reach my goal."  Here Sarah's thoughts are more realistic and positive - leaving her feeling good about her progress and optimistic about losing weight. She knows she can do it because she's in control.

In the first case, she evaluated the incident of weighing herself using unrealistic standards. In the second case, Sarah stopped and evaluated the big picture in a rational manner, using realistic expectations.

TIP: The first step in changing the way you think is to become aware of it.

Some simple techniques can help you be more mindful of the thoughts and attitudes that seem positive but are actually hurting your progress will be featured in Pt.3 of “CHANGE YOUR BODY BY CHANGING THE WAY YOU THINK” (Will post within 2-weeks); turn those thoughts into positive agents of change; and reinforce what you're really accomplishing each week, regardless of what the scale says - live healthier and happier.

What Is Your Body Telling You?

2011-10-29T18:23:00.000-04:00

Learning to listen to your body is easy, yet we often don't because we are to busy rushing through life. There are so many fad diets out there, and we as a people (nation) are programmed to want results immediately, be it at work, in politics, governmental changes, or within ourselves (weight). So, what do we do? We get sucked into the propaganda of fad diets believing that we could shed 20 lbs. in two weeks. If you shed 20 lbs. in two weeks, the question is the sustainability of keeping the weight off. Nine out of ten people will gain all of the weight back plus more immediately after coming off the fad diet. Why? Contrary to what one may believe, overnight success is never sustainable. It takes years of hard work and experience to sustain a successful career. In the case of weight lose and health, it takes months, and most of the time years of listening, and discovering what works for your body (food and exercise) to have sustainability in your weight lose.

I would like to share what I gained recently by listening to my body. My body is very sensitive to carbs. I found out in 2002 that I was gluten intolerant, which was one reason I couldn't control my weight. I have been discovering new things about my body every year since then. What foods my body digests best, what foods my body rejects (be it healthy, or not), what exercises give me the best results for my body, what exercises my body don't like, what relaxes my body, etc. I recently choose not to listen to my body. I got an opportunity to do a fitness photo-shoot, but I had one week to prepare. If you know anything about fitness modeling, you know that you need weeks, and most of the time months to whip the body into shape for fitness photos. Going into it, I knew my body was sensitive to carbs, and by eating them it may prevent me from reaching my fitness goal by the end of the week, so I TOTALLY cut out carbs, and sugar. The only carb I had was fibrous carbs like vegetables. I reached my fitness goal, and the photo-shoot was a success!

I received another opportunity the very next week for another fitness photo-shoot. This time I had two weeks to prepare. Well, I didn't want to introduce carbs back into my diet because, of course my body would blow back up. So, I chose to stay on what is known as a Ketogenic Diet. By the end of the two weeks I was grumpy and unhappy, tired all the time, hungry all the time, I didn't reach my fitness goals, so as a result I was depressed. Part of the unhappiness was due to the fact that my Serotonin levels were really low. My body actually went into reverse. Even though, I did not have carbs in my diet, I started to gain weight. Why? I believe it was because I wasn't listening. I went on this extreme diet believing it was going to get me the results I wanted. Although, the first time was a success, to sustain that look I had to stay on the diet. But is being on a diet your whole life sustainable? I don't think so. What I needed to do is listen. I didn't like feeling unhappy, and depressed, so I decided sustaining an unrealistic look is not worth my happiness. I needed balance!

I introduced gluten free oatmeal, peanut butter, and berries back into my diet. Knowing how sensitive my body is to carbs, I decided to be smart by eating these items early during the day, before or after a workout. Introducing these items back into my diet, along with making sure I slept 7-8 hours a night, and making time to read (I have learned that reading relaxes my body) has brought balance to my life, and without doing any kind of exercise I lose 3 lbs. in two days. How is that? I believe I was putting to much stress on my body by getting up at 4:30 AM every morning after going to bed at 11:30 PM, just so I could get my 5:00 AM cardio in, starving myself of a balanced diet, which lead to unhappiness and stress. When you are stressed you release a hormone called Cortisol, which will prevent your body from operating efficiently. Your immune system may break down, and/or you may gain weight due to the stress. Also, the lack of sleep I believe contributed to my weight gain verses weight lose. The weight gain was my body screaming I need balance, I am unhappy, you are hurting me!!!

If you are on a weight lose journey. My best advice for you is listen to your body. Let your body tell you what to take out of your diet, what exercises work for you, how much sleep you need, what you need to do to relax. All of these things are vital for sustainable weight lose. I have a client, and her doctor has been telling her for years if she eat certain foods, and exercise she will lose weight. When she started training with me, the first thing we did was talked about her diet. She told me how her doctor told her to eat certain foods, but every time she ate them they made her feel bad. I told her to stop eating them! If you are feeling bad, it's because your body is talking to you saying, "I don't like this, it hurts me". Your body is your best personal(sports) trainer and/or nutritionist. It tells you everything it needs and don't need, you just have to learn to listen. The weight will come off. Maybe not 20 lbs in two weeks, but gradually. Control your weight by listening to your body!

Change Your Body By Changing The Way You Think (PT.1)

2011-10-09T19:29:00.001-04:00

Everyday I turn on my television I am subjected to commercials of weight loss products, or diets that are suppose to help you loss weight fast. Over the years I myself have tried a number of fast weight loss products, and programs. Yes, I would loss 5-10 pounds within two weeks, but I would gain it back within days. Why? Because the weight loss program did not teach about proper nutrition or the importance of consistent exercise, it only encouraged me to abstain from certain foods for two weeks, and afterward I went back to my old way of eating, which was causing my weight gain. A healthier approach to losing weight is steady weight loss, which is achieved through channeling your thoughts.

How you think influences how you feel, how you act, and what you do. This is true in so many areas, but especially in weight loss. Disappointment, sense of defeat and failure, and dread can derail many weeks of success or stop people even before they start. While it's important to envision your goal, it's also important to be realistic about the task ahead.

For example, ask yourself, "Is it realistic to expect to lose 5 pounds every week?" Most people will answer yes, but they don't realize that it's the wrong question. Even if the number on the scale doesn't move, you're still moving forward if you're sticking to your nutrition / exercise plan. Focus more on how you feel, how your clothes fit, and if you have more energy - and be patient with yourself! You will reach your health / fitness goals, and be able to sustain the results by taking a steady approach in your weight lose.

Flyer for a workshop that will revolutionize your thinking about weight loss, and sustainable health. If you are in the Maryland, Virginia, DC area, I highly recommend you attend. To register email me at salone@vidafitness.com.

INNER PEACE & HAPPINESS

2011-09-18T20:22:00.000-04:00

I am reading a book by Russell Simmons entitled Super Rich: A Guide to Having it All. The title would make you think the book is about obtaining the material things of this world including a lot of money, but it’s not. One of the most powerful statements made in the book was when he was talking about his daughters. He stated: “I want them to understand that the peace and tranquility they feel after meditating is actually their natural state. That no matter what happens in the world around them, there’s nothing that can disturb that pool of stillness that lies in their hearts.” Meditation can often be perceived as a spiritual practice done by monks, yogis, and more. Though that is true there are several benefits at the health level that I would like to share with yo, in hopes that you will see the need to cultivate your natural state of inner peace and happiness.

“If you’re still wondering whether meditation is something you need, ask yourself this: Where do you spend most of your time? In the stress and chaos of the world? Or resting in the perfection of your heart?” Another great passage from the book. If you are that person that spends most of your time in the stress and chaos then meditation is vital for you. A lot of the health problems that we deal with can be alleviated with just twenty minutes of meditation a day, longer if desired.

Health benefits of Meditation:

Þ It lowers oxygen consumption.

Þ It decreases respiratory rate.

Þ It increases blood flow and slows the heart rate.

Þ Increases exercise tolerance in heart patients.

Þ Good for people with high blood pressure as it brings the B.P. to normal.

Þ It increases serotonin production, which influences mood and behavior. Low levels of serotonin are associated with depression, obesity, insomnia and headaches.

Þ Helps in chronic diseases like allergies, arthritis etc.

Þ Enhances the immune system, and more.

Meditation has been proved scientifically to combat stress, the nervous system and stress related disorders like high blood pressure, insomnia, and heart diseases. Here are seven simple steps for meditation:

1. Find a Quiet Space Where You Won’t be Interrupted – Don’t let not having a quiet space be your justification for not meditating. Eckhart Tolle writes, “Silence is helpful, but you don’t need it to find stillness. Even where there is noise, you can be aware of the stillness under the noise.”

2. Get Comfortable - Find a chair or meditation cushion where your body can be erect, but relaxed.

3. Choose Something to Listen to - That might be silence, the crickets chirping outside, a thunderstorm or peaceful and uplifting music.

4. Focus Your Thought on Your Breath – In the book Russell encourages TM – Transcendental Meditation, but I know very little about that form of meditation. Meditation can be as simple as feeling your body inhale, and then exhale.

5. Every Time Your Mind Wanders, Bring it Back to Your Breath – Again. And Again. And Again.

6. Set an Alarm Clock – This will keep you from worrying about the time.

7. Stretch Arms and Legs – When your alarm sounds don’t jump up. Slowly open eyes, breath a couple of deep breaths, stretch your arms and legs, and stand up slowly.

Meditation is a great way to cultivate your natural state of inner peace and happiness. This practice will make you a healthier person without stepping a foot in the gym. Reading this article is a form of meditation. Now take it a step farther, and still yourself for ten to twenty minutes and concentrate on your breath.

Entertainment Industry Panelist - Howard University

2011-07-10T22:56:00.000-04:00

I wanted to take a moment to share an opportunity I received today. I set on a panel of entertainment industry professionals as one of their peers at Howard University today. I was the professional actress/filmmaker on the panel. I shared advice, wisdom, and tips with aspiring artists from young adults to adults. It was quite amazing because I am so use to being on the other side of the table listening, and grabbing up as much advice I can from industry professionals, but today I had an opportunity to be that elite professional others look up to. You maybe saying, What have you done to deserve that opportunity? Honestly, I asked myself the same thing as I set there being admired by people my age, and older. Finally the answer came to me, ALOT!

Kym Whitley / Salone

Twinkie Byrd (Casting Director)

I have worked with elite industry professionals like Twinkie Byrd (casting director), Gina Ravera (Actress), Laurence Fishburne (Actor), Kym Whitley (Actress), Kevin Bray (Director), among others. During my time in LA, which I am still very much connected to, Kimberly Brooks (Actress) said this about me,

"Salone Jones's powerful on camera presence as an actress is unarguable; her dancing inspires you to move; and her story telling ability as a filmmaker is captivating. Undoubtedly, Ms. Jones is a rising star that is taking the world by storm."

A music video I produced while in film school made it into the "Hollywood Black Film Festival" in 2005, which I was so honored, and shocked my work made it into a Hollywood festival. We received best independent music video that year. I moved to California in 2006. In 2008, I was producing the Hollywood Black Film Festival as Twinkie Byrd's producer for her elite industry panelist. This is what Twickie Byrd said about me,

"Salone Jones makes it happen."

While in California I was an actress for Television shows such as Private Practice, Greys Anatomy, CSI, General Hospital, and more. In March of this year, I acted in a feature film that is scheduled to be released in 2012 called "Savannah", in which I played Chiwetel Ejiofor's mother who was killed trying to save him.

I wrote a bio for myself while in California about 2-years ago, and at the bottom is a quote I had
forgotten I wrote, and it goes, "I believe it is our duty as human beings to be of service to others.
I see it as an honor and a duty to share my talent with others." At this point in my life I would like
to add that I see it as an honor, and duty to share my talent and experience with others. I was
overwhelmed first by how hungry people were to know what I know, secondly I was overwhelmed
that I had sound advice to give them through my experiences.

This experience has taught me that you shouldn't under mind any experience. Everything counts
in life, and I am a successful actress/filmmaker not because of the amount of zeros in my bank
account, because God knows I am still waiting for those to increase, or because of the role I am
famous for, but I am a successful artist because of my work ethic, which speaks for itself. If I
wasn't a successful actress based on my acting ability I would not have landed the role of
Chiwetel Ejiofor's mother in the movie "Savannah." I never had to audition for that role. A
cinematographer remembered me from a 2002 film I did, and told the casting director of
"Savannah" that she had to find me to play the role of the mother, and this was in 2010, that means
the cinematographer remembered my work from 8 years ago. It's opportunities like that, and the
one I received today that makes me first thankful, and secondly determined to always put my best
foot forward because you never know who is watching you, and what opportunity can come from it.
By the way the actress Kimberly Brooks from California is the individual that recommended me as
one of the panelist. It's just amazing to me that I am in DC, and still getting opportunities from
California, but I am open. I have already been asked by Kemet Productions Int'l, INC. to speak at
their next event in New York City. Only thing I can say is God's amazing, and I refuse to believe
other wise.

Alexia Robinson

(Acting Coach/Mentor)

Laurence Fishburne

Kimberly Brooks / Salone

SalFit Training Session w/ IFBB Pro Chikondi Mseka

2011-06-27T10:19:00.002-04:00

Saludar a todos (Greetings Everyone),

Yesterday, June 26, 2011, I had an opportunity to train with IFBB Pro Chikondi Mseka. The one and only Peter Gordon (We are both clients of his), was there pushing and torching us, Lol! Just joking. I had a lot of fun, and training with Chikondi was motivating for me. She has such a small frame, but can move more weight then myself. I'm not mad or jealous, it just makes me want to push harder during my training sessions. Chikondi is where I aspire to be. She is the hottest sort after Pro Figure Competitor of 2011. Rx Muscle among other high profile companies are interviewing Chikondi, and magazine companies are contacting her for featured spreads. It was definitely an honor to train with someone of her caliber. We trained Calves / Shoulders, see below for some of the sets.

Calves / Shoulder Training:

Captain Chair

Target lower abs

Incline Bench

Target upper / mid abs

Seated Calf Raises
Calf-Raises w/Leg Press Machine

Super-Set w/ Alternating 1-Leg Calf Raises on elevated plate-form

Standing Calf Raises w/Standing Calf Machine
Seated Shoulder Press w/Smith Machine

Warm-up sets
Drop-sets

Dumbbell Lateral Raises

Regular sets
Drop-sets

Alternating 1-Arm Lateral Raises w/Cable Machine
Dumbbell Bent Over 1-Arm Lateral Raises

Target Rear Deltoids

Pectoralis Machine

Used to target Rear Deltoids

Seated Shoulder Press w/Smith Machine (Heavy Sets)
45 minutes - 1 hour Cardio (Stair-Master)

I hope and pray, I get another opportunity to train legs, back, Gluts, triceps / biceps with Chikondi. It was definitely a pleasure, and I can't wait for the next session. I wish much success and prosperity to Chikondi Mseka on her journey as an IFBB Pro Figure Competitor.

My Journey Toward Becoming A Fitness Model - Entry 8

2011-05-03T19:03:00.001-04:00

Hello Everyone!
I had a great leg workout today with Peter. It seems as if the weight is increasing. At one point I was doing 120 lbs. on the leg extension machine. See below for workout:

WORKOUT:

Leg Extensions - 3 sets (15 reps)
Leg Press - 3 sets - One leg (15 reps each)
Split Squat - 3 sets (12 reps each leg)
Leg Curls - 3 sets One leg (15 reps each)
Seated Leg Curl - 3 sets (15 reps)
Dead-Lifts - 3 sets with weighted bar (15 reps)
Drop-Set Leg Extensions with Partials - 2 sets ( 10 reps - 120 lbs/75lbs/30lbs & 120 lbs-Partials)
45 minutes Cardio on StairMaster (20 minutes as interval training)

As far as the bloating that I was experiencing last week. I am no longer experience bloating. I eliminated rice cakes from my diet because I had a good feeling that it was the rice cakes that was causing the bloating. Well, as of now, I am right. I continued to eat my quinoa and oatmeal, and I have not experienced any bloating, so it seems as if it was the rice cakes. I don't feel like my weight is dropping as fast as my trainer would like, at least not in my legs. I have always had big legs, and I have never known how to train them for the look I want. Peter, is confident he knows how to get them in top shape, so I am relaying on him to really help me in that area. I think I am going to have to amp up my cardio to really get my weight moving. My trainer, says to not get caught up on the numbers, which I am not going to. So, when I say get my weight moving, I mean by how I look in the mirror, not the number on the scale. Although, I do have to weigh myself tomorrow, so I can better gauge where I'm at. There is a lot of guessing when it comes to what will, or will not work for my body, but it's part of the process, so I am going to stay strong and keep working hard. Quote from Jillian Michaels's book "Winning By Losing.":

"Calories are a measure of the amount of energy provided by the food you eat.

If you give your body more energy then it can use,

whatever you don't use will be stored as fat."

My Journey Toward Becoming A Fitness Model - Entry 7

2011-04-28T18:53:00.002-04:00

Hello Everyone!
I had an amazing back workout with Peter today. I felt pretty strong. I was able to get 3 meals in prior to the workout, and a goodnight sleep, which paid off. This is my second consecutive week of training with him, so I know with time Peter is going to push me even more. Neither the less, I felt challenged today, and I liked it a lot. There is always a lesson I learn when I train with Peter. 1st Lesson Learned: "Training is not about gimmicks. Training that produces real results is not SEXY, you will sweat and grunt." 2nd Lesson Learned: "The objective of a training session is to focus on carving one body part at a time." 3rd Lesson Learned: "No need to focus so much on training abs. If you train correctly, you will train your abs in the process." I love Peter (He's married to a beautiful lady, so I mean that in a Godly way), and I am glad he has taken me under his wing, to coach and develop. I trust his expertise, and he knows his stuff.

Yesterday, I was experiencing bloating and gas, not to be distasteful, but I have to document what my body is going through in order to know how to improve it. I am gluten intolerant, and I am on a journey to find out what my digestive system digests well. My meals went something like this:

1st Meal - Gluten Free oatmeal, udo's oil, strawberries, and 5-egg whites
2nd Meal - Quinoa, ground turkey, green beans
3rd Meal - Protein shake with udo's oil and benefiber, 1-rice cake with peanut butter
4th Meal - Quinoa and ground turkey
Snack - 1-Orange and almonds with sunflower seeds
5th Meal - 1-Tomato, 1-Cucumber, 1-Avocado

Peter believes that the gluten free oatmeal may not actually be gluten free, or that I may still be having an allergic reaction to it, so he is removing the oatmeal and quinoa from my diet in order to do a process of elimination. He is replacing it with 3-4 oz sweet potatos. It's going to be interesting because I am kinda limited to one type of carb for the time being, but I want to find out what is causing the discomfort in my digestive system because it effects my breathing whenever I have an allergic reaction to food. I will let you know how it goes. I will leave you with a quote from Jillian Michaels:

"Deciding to change is easy; acting on it is another story"

African American Women / Exercise / Hair Dilemma

2011-04-27T14:24:00.014-04:00

I was inspired to address the topic of African American women exercising, and their hair dilemma. It is true that we as African American women have to put in some extra time to maintain our appearance (or hair). I must say, that I am sadden that hair has become a big deciding fact for women of color, when it comes to exercising regularly. I am writing this article to start a discussion. I don't have all the answers, and I am hoping other women of color who reads this article that may have some tips to share, will do so by commenting.

First lets look at the facts: According to the Centers for Disease Control/ Minority Health, African American women are twice the national average for being overweight/obese and/or at risk for preventable chronic diseases. Among the at risk chronic diseases are: Type II Diabetes, cardiovascular diseases, stroke, cancer, arthritis and obesity. It is factual that African American women are more likely not to exercise than women of other ethnic backgrounds. Besides genetics, lifestyle behaviors play an integral role in the quality of our health and wellness. Exercising regularly should be an important part of everyone's routine. Exercise should be as routine as eating and sleeping. However reports show that African American women are lagging behind other ethnic groups pertaining to starting up and maintaining an exercise program.

Ideas For Exercising Regularly and Maintaining The Duo:

Overall, choose hair-styles that won't sweat out in two days.
If your hair is relaxed: It maybe wise to check around your neighborhood, or inquire about young adults, in high school or college, that are good with styling hair and more affordable then hair salons.

I'm not encouraging you to stop going to the hair salon, but I am encouraging you to use your money wisely. Maybe go to the hair salon once a month, and use the money you would have spent going twice a month with the young adult, which may give you the liberty to get your hair done every weekend vs. only twice a month. Let's face it, in order to exercise regularly, so that you can live longer, getting your hair done weekly or bi-weekly comes with the territory.

If your hair is natural: The two strain twist hair style normally last anywhere from a week to 3-weeks with regular exercise. I know because my hair is natural. It's a 2-in-1 hair style. You can wear it twisted for a week or two, then wear it untwisted for a spiral curl look for a week.
Using Weaves / Extensions / Wigs To Our Advantage: Okay ladies lets get real. Most African American women use, or have used weaves, extensions, and/or wigs. It's just apart of the culture. If you are okay with weaves, extensions, and wigs, put in consideration your exercise regiment. First of all, don't spend hundreds of dollars on it (See NO. 2 for affordable hair styles).

Weaves: If you are going to get a weave, it's best that you use human hair, or any type hair you can wash. The straight styles are going to last longer then the curly bouffants. Yes, you will have to curl the ends to maintain the style. If you like curly styles, go with the Wet and wavy hair.
Extensions: Croshaw Braids are not as damaging to the hair as regular single braids, and they normally last 1-2 months. Micro-Braids I don't recommend because they have been known to pull out sections of the hair, if left in more then a couple weeks.
Wigs: I love half wigs. The shack and go wigs are awesome. You get whatever style you like, and blend the front of your hair into it, and go. I never spend more then $35 on a wig, and they last me for at least a month. Very low maintenance. Front lance wigs are very popular right now. You can give it a try if you prefer.

If you are an all natural female, that can't imagine anything on top of your head besides your own hair, I understand. My best advice to all my sistahs, is to be creative. Think outside the box when it comes to picking a hair style that will allow you to keep up your appearance, and exercise. You may have to wrap-it-up, or pin-it-up during physical activities. You may have to brush-it-up, or blow-dry-it-out after physical activities. But you want to pick hair styles you can touch up within 10-30 minutes following your workout sessions. Summer is approaching, and with the heat comes sweat. If idea NO. 4 is an option for you, I encourage you to experiment with the ideas listed above. Organize a walking, running, or jogging group in your neighborhood, and get out there in the sun, and start exercising. I will leave you with a quote:

"Every excuse that preceeds out of your month becomes a self-filling prophecy.

So if you say you can, or can't for whatever reason, you are right because you have declared your success or failure. It's your choice which one you choose."

My Journey Toward Becoming A Fitness Model - Entry 6

2011-04-26T19:18:00.002-04:00

Greetings Everyone! Today I had my 5th or 6th training session with Peter Gordon. I am kinda loosing track of the number of sessions. I had a session on last Thursday that I did not up-date you guys on. So, I will talk about that session first.

Thursday's session focused on shoulders. I was very fatigued. My body was just tired, and I did not get enough meals in before my session. Peter definitely got on me about that. I have been getting up around 7:30 AM every morning in the effort to get my meals in, but it's not early enough. He said, I have to get into bed earlier, so that I can get up earlier. Not having enough food in my system, and my body not having enough rest really effected my workout. He pushed me as much as he could, but I know he would have pushed me more if my body wasn't in a fatigued state. At the end of the day, I have to do whatever it takes to maximize my training sessions. Peter is a great trainer, and I don't want to waste his time, or slow down my progress by having sub par sessions. Lesson Learned Last Thursday: Meals and rest are vital for training with MAX. Without it you will be doing yourself a disservice.

Today's training session I thought went really well. I felt stronger, and my muscles were really pushed to the MAX. Peter trained my legs today. The session went something like below:

Leg Extensions - Quads - 3 sets (15-20 reps)
Seated Leg Press - Quads / Gluts - 3 sets (15-20 reps)
Plate Loaded Hack Squat - Quads / Gluts - 3 sets (15-20 reps)
Weighted One-Leg Step-Ups - Quads / Gluts - 3 sets (20 reps each leg) (There maybe a different name for this exercise. I made this name up.)
Prone Leg Curls - Hamstrings - 3 sets (15-20 reps) - Alternating Walking lunges in between sets.
Dead Lifts with Pelvis Press - 3 sets (15-20 reps)
Seated Leg Curls - Hamstrings - 2 Super Sets (15-20 reps)
45 minutes of cardio (20 minutes as interval training)

My body was rested today, and I was able to get in more meals, which allowed me to have a successful training session. Today I learned that I've been stretching my lower back incorrectly for years. I always thought by rounding the back the lower back is stretched, but it's the total opposite. "Arching the lower back releases the tension in the lower back. Rounding the lower back continues to apply tension to the lower back." That was a revolutionary lesson today. I've been dancing for 10+ years, and I have always been taught to round the back and reach for the toes to stretch out the lower back.

Training with Peter is less about how much I can do, but rather learning the correct way to train. 2nd Lesson Learned Today: "You have to rest between sets in order to allow the glycogen to be restored to the muscles." I was kinda rushing between sets, and Peter got on me about that. 3rd Lesson Learned Today: "It's not good to run a race when doing reps. It is more imperative that you take your time, and contract the muscle you are working."Thank you Peter for all the great lessons you are teaching me, which will help me reach my goal. I will leave you with this quote:

"Mental toughness and sticking to the plan is very important as cliched as it might sound to some"

My Journey Toward Becoming A Fitness Model - Entry 5

2011-04-19T22:06:00.000-04:00

Hola a todos (Hello everyone)! Today's training session was intense, but good. Peter trained my calfs, back, and biceps. The focus for my calfs was to target the Soleus, which is the calf muscle behind the Gastrocnemius. We started the back workout with pull-ups. Peter always starts a back workout with pull-ups. He said it helps loosen up the fibers, and muscles in the back area. We went through a number of back exercises, so much so that my legs were trembling half way through. He really focused on my upper back today. He said he is trying to shape my back to have a "V" cut, which makes the waist look smaller. COOL!

We didn't really focus on biceps today. Peter said, whenever you train back you automatically hit biceps as well, so we did a few exercises, but not much. I have never trained my calfs like we did today, so I am anticipating some Delayed Onset Muscle Soreness (DOMS). I didn't keep up with the time, but I trained for at least an hour. Afterward, I had 45 minutes of cardio on the StairMaster. 20 minutes of which was interval training. I was dripping sweat everywhere. First of all, I have never used the StairMaster before. Secondly, I felt dyslexic the entire time because I kept tripping over the steps, as if I had two left feet, and I am a dancer! What's up with that? The StairMaster is a fine piece of equipment. I have never worked that hard during my cardio sessions before.

I had Bison for the first time today. I am not a red meat eater at all, but Peter is trying to get my iron up, and Bison is suppose to be really good for iron deficiency. The problem is it digests very slowly, which can be a good thing at times, but not before a workout. I had my 3rd meal 2 hours before my training session, which included the Bison. The entire time I was training my food was still trying to digest, which lead to bulging, and knots in my small intestines. It didn't hurt, but it was just a little uncomfortable. So, I plan to eat my Bison meals on days I do not train for now on.

FYI: On my train ride back home, which usually takes about 45 minutes, I was knocked out. The guy sitting next to me had to wake me up. That's just how effective the session was today. I am loving every minute of it. I will leave you with a quote from Muscle & Fitness Hers Magazine:

My body is like a canvas

motivation is my brush

I control every curve

and make no excuses

I turn heads

and hold my head high

I have no bad angles

I am confident in every light

I break limitations

quitting is not an option

because in the gym, I am never alone

I train with MAX.

Do you?

My Journey Toward Becoming A Fitness Model-Entry 4

2011-04-18T18:19:00.000-04:00

Saludos a todos (Greetings everyone)! I apologize for the lapse of time that has past since my last post. My life was turned upside down within a week. I have gone through a lot of changes in the last 7 days, which interrupted my training. I am back on course, and my passion to reach my goal is even strong now. Thank you for your patience, and again I apologize for the lapse of time.

So, I realized I didn't share my first training session experience, which was amazing. It happened over a week ago, but I remember it vividly. First of all, I couldn't stop sweating. Afterward, my clothes were soaked. I almost killed myself on the elliptical machine. Peter, trained my gluts and hamstrings for about 45 minutes, then 30 minutes of cardio in intervals of 20-30 seconds. For 20 seconds I would sprint on the elliptical machine, moving my legs as fast as I could, then I would go normal speed for the remainder of that minute. After my first sprint I slowed my legs down without slowing the pedals down, which nearly killed me. Literally, I was almost thrown off of the elliptical machine. Lesson Learned: Gradually slow legs and pedals down together. I survived, YAY! But, boy was a sore 2 days later. Peter, explained to me that I have what you call, delayed onset muscle soreness (DOMS), which is perfectly normal. Some people are sore right after a workout, I am sore a couple of days after a workout. But, who cares. NO PAIN, NO GAIN! I plan on a lot of gain, which means bring on the soreness.

Today marks my second session with Peter. It was great! Due to my set-back, we had to start from the beginning, so he trained my gluts and hamstrings today. We have 2 more sessions this week, which I am looking forward to. I understand I will have DOMS in about 2 days, but whatever. I believe in my potential, and I know I have the right trainer that can cultivate and develop the greatness that's inside of me. The thing I loved the most about today's session, is I got a change to vent about my life changing week, and he cared enough to listen, and not judge. I am not one to share my personal business with people outside of my close net circle. It's just not me, but I felt comfortable enough to do so with him. He was generally supportive, and I appreciated that the most about this session. Don't get me wrong, he still kicked my BUTT today. But because of that, I feel a little more of a release in my spirit, which is healthy for me, and will allow me to focus on what's most important in my present, which is becoming a successful fitness model. So, a special thanks goes out to my trainer, Peter Gordon, for caring. Stay tuned for my next post.
PEACE & LOVE!

Antioxidants Equal Longevity

2011-04-14T20:52:00.000-04:00

I APOLOGY for not having posted an up-date on my Journey Toward Becoming a Fitness Model in the last couple of days. Life got in the way, but I will start posting daily logs again starting Tuesday, so stay tuned. Meanwhile, I was inspired to right the article below, Enjoy!

Antioxidants are the super-heroes of the body's internal cleaning team. They play a vital role in neutralizing free radicals in the body during a process called Oxidation. Oxidation, in itself, is very normal and always occurring in the body, and to many things around us.

However, there are disturbances that occur in the oxidation process that has a toxic effect on the body.

Imagine an iron pipe, as it weathers years of rain, environmental exposure, sun, and other factors, it begins to rust. The rust is caused by oxidation. The rust is a physical result of damage caused to the cells and other structures around them. When a free oxygen radical is missing an electron, it becomes reckless to the body. It fires damaging charges, as it searches throughout the body for a molecule that it can combine with to become "Whole".

Imaging a motorcyclist driving recklessly on the highway, with no regard for others. Weaving in and out of lanes, running other commuters off the road.

The damage the motorcyclist caused to the other commuters, is what free oxygen radicals cause to bodily cells and the structures around them.

Free radicals have existed and caused oxidative stress in the body from the beginning of time. They're inherent to life. However, our bodies were only made to withstand so much exposure to free radicals (reckless motorcyclist). In low-toxin settings, the body does an amazing job at neutralizing them. But increased and prolonged exposure to these reckless free radicals cause a faster build-up of "rust" or disease in the bodies, which causes faster aging, and inevitably leads to ruins, or early death.

Some of the diseases caused by oxidative stress are: Heart Disease, Cancer, Arthritis, Lung Disease, Diabetes, Alzheimer's, and Macular Degeneration.

Some of the most common reasons our bodies' oxygen molecules oxidize themselves into an increased amount of free radicals is due to Environmental and Air Pollution, Cigarette Smoking, Excess Stress, Prescription and Over-the-Counter Medications, Radiation, Excessive Exercise, and Increased Exposure to Sunlight. Some of which we can control, and some of which we can't.

So, what can you do to help neutralize the reckless motorcyclist that are running free inside your body damaging cells, and causing you to age faster? Eat more fruits and vegetables, and ask your doctor to recommend an antioxidant supplement for you. Antioxidants are fantastic little substances that wander through your body, giving up an electron to the greedy free radicals charging through your system. They neutralize the free radicals and allow your body to do its business of excreting them safely and without harm. So, you can think of them as the police patrol for the free radicals.

My Journey Toward Becoming A Fitness Model-Entry 3

2011-04-05T08:27:00.003-04:00

Buenos dias a todos! Quick up-date on how my day went yesterday. So, I had my second meal at 11 AM, which was a protein shake + 1 tablespoon of Udos oil. Headed to the gym around 12 PM to train abs, and arms. Honestly, the workout lasted about an hour and 20 minutes, but I felt weak throughout the workout. Normally when I do early, or mid-day workouts I feel strong, but yesterday was different. Like I said in entry 2, I was able to get in 8 hours of sleep, and I woke up rested for the most part. Before heading to the gym I drunk a pre-workout drink called 1MR, and I still felt like I had to push myself to even start the workout. I don't know exactly what I need to do differently, so I am going to consult with my sports trainer, Peter Gordon.

The night before, instead of having my last meal, I opted to just drink a protein shake. I was constantly hungry the day before, so I eat most of my meals earlier then usual. So, by time it came to my last meal, I figured I had gotten in all of my calories for the day, so I opted for the protein shake. I think that choice may have something to do with why I was so weak during my training session yesterday, but I'm not certain, so I will explain everything to Peter, and see what advice he may have.

Training is so important for fitness modeling. The strength and energy you bring into your training sessions determine how much you get out of your session. My first session with Peter is today. I have to teach a dance class for some kids an hour 1/2 before our training session. I am praying that doesn't effect my strength and energy level because I really want to get as much out of the session as possible. Stay tuned! I will let you know what he says, and how the session goes tomorrow.
PEACE & LOVE!

My Journey Toward Becoming A Fitness Model-Entry 2

2011-04-04T10:53:00.000-04:00

Buenos dias a todos! I like to think I know Spanish, but the truth is I know very little. One of my goals in life in conjunction with becoming a successful fitness model is becoming fluent in Spanish. Not to do anything specific with it. I just always wanted that to be a second language for me. So, I may use what I know here and there in my posts. I hope you don't mine. The opening sentence is "Good morning everyone."

On to the journey: I woke up this morning feeling rested for the most part. I was able to get in 8 hours of sleep. I've been having a little trouble sleeping consistently throughout the night. I would just wake up for no reason around 3 or 4 am, and have a hard time going back to sleep. It's getting better. The sports trainer I am working with right now, Peter Gordon, gave me a couple of tips, like dim the lights an hour before I plan to go to bed, read instead of watching a show or working on the computer. He also recommended this product by the name of CALM, which I have not purchased yet, but I did get some calm tea, so I drink it like an hour before I go to bed.

This morning I had 1/2 cup oatmeal + 1 tablespoon Udos oil + 1/4 cup blueberries with cinnamon, 1 whole egg / 4 egg whites. I am scheduled for my second meal at 11 AM, which I will have in a couple of minutes. I am heading to the gym at 12 PM to train abs and arms. I start my first training session with Peter tomorrow, so I will let you guys know how that goes. He is really intense so I hope I don't cry, LOL! I am pretty sure the session will leave me extremely sore, but not in tears, at least I hope not. One of his quotes are "Everybody says they train hard until they train with me." So, I don't know. Stay tuned, I will give you an up-date tomorrow evening. PEACE & LOVE!

My Journey Toward Becoming A Fitness Model

2011-04-02T21:21:00.000-04:00

Today marks the start of my journey toward becoming a fitness model. I am working with a sports trainer by the name of Peter Gordon. He has put together a weekly meal plan that I must adhere to in order to reach my fitness goal by July 2011. My husband Marcus Langford, also known as BodyBuilder Marcus, and I have a fitness photo-shoot in July, and I'm training to look my best. Today I started my meal plan. I cannot have any processed food whatsoever. No sodium or sugar. Basically, I have to cook everything.

This morning I had 1/2 cup of oatmeal with a tablespoon of Udo's 3-6-9 oil, cinnamon, tablespoon peanut butter, and 1 whole egg and 5 egg whites. I should not have had the peanut butter with my oatmeal, I found out later own that day from my trainer Peter. It was on my meal plan for me to have tonight, but I figured I would put it in my oatmeal instead of having it tonight. He informed me that there was a method behind the madness. So, I will correct that tomorrow. I was hunger an hour and a half later, so I had my second meal, which was a protein shake with Udo's oil, and berries. An hour and a half later I was hunger again, so I had some more oatmeal, which was not my third meal, but I had to improvise because I have not been able to get all of my food due to finances. I made a no-sodium, no-sugar salad dressing, and for a snack I had a spinach salad. I am about to have my four meal, which is tilapia, quinoa, and green beans.

I would love for you to take this journey with me. You can expect a new blog documenting my progress every other day. Stay tuned, an enjoy the ride!!!

25 LOW CALORIE SNACKS

2011-01-28T11:53:00.002-05:00

Finding healthy, low calorie, satisfying snacks has been a struggle of mine for years. In my search, I have found some great snacks that are healthy, satisfying, and low in calories. I have put together a list of my low calorie snacks. I usually pick two to three snacks each day, and I often vary my combinations, so I don’t become bored with them. Each snack is 160 calories or less. You can satisfy your cravings between meals with these healthy, low-calorie snacks. Doing so will help you maintain a healthy body weight.

Hummus / Pita / Peas

1.Hummus with Pita and Peas – 3 tablespoons hummus;

1/2 whole-grain pita, cut into pieces; and 1/2 cup pea pods

2.Strawberries with Chocolate Sauce – 1-cup strawberries drizzled with 2 tablespoons chocolate syrup

3.Apple and Peanut Butter – 1 medium apple, sliced, with 1-tablespoon peanut butter

4.Caramel Apple – Caramel apple (without nuts)

5.Pumpernickel with Swiss Cheese – 3 slices mini pumpernickel with 1 slice Swiss cheese

6.Oatmeal and Berries – 1 packet low-sugar oatmeal topped with a handful of berries

Chocolate pudding/Graham Cracker Crust

7.Spiced Maple Yogurt – Spiced maple yogurt: 6 ounces plain yogurt, 1-tablespoon maple syrup, and a dash of cinnamon

8.Green Tea with Cookie – Unsweetened green tea with 1 oatmeal dark-chocolate cookie, such as TLC by Kashi

9.Granola Bar – 1 trail-mix granola bar

10.Chocolate Pudding – 1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top

11.Cafe Mocha – 12-ounce nonfat cafe mocha (no whipped cream)

12.Tomato Juice and Cheese – 8-ounce V8 juice with 1 piece of string cheese

Oatmeal & Berries

13.Chips and Dip – 2 tablespoons low-fat spicy bean dip and 18 baked tortilla chips

14.Crackers with Honey Soy-Nut Butter – 4 whole-grain crackers with 1-tablespoon honey soy-nut butter

15.Oranges with Walnuts – 4-ounce mandarin-orange cup topped with 2 tablespoons chopped walnuts

16.Chocolate-Covered Soy Nuts – 1/4 cup chocolate-covered soy nuts

17.Apple and Cheese - 1 small apple, 1 ounce Brie

18.Chips and Guacamole – 6 tortilla chips, 1/6 avocado, 3 tablespoons salsa
19.Strawberries and Cream – 2 cups sliced strawberries, 6 tablespoons whipped-cream topping
20.Pudding with Cherries – 4 ounces low-fat vanilla pudding cup, 1/2 cup frozen unsweetened cherries, thawed

21.Coffee and Cookies – 2 whole-grain fig cookies, 12 ounces coffee, 1 teaspoon sugar

22.Cereal and Yogurt – 6 ounces light vanilla yogurt, 1/2 cup whole-grain cereal

23.Cheese and Crackers – 1/4-cup low-fat cottage cheese, 1 tablespoons fresh chopped chives, 6 whole-grain crackers

Red Grapes / Almonds

24.Edy's Slow Churned Double Fudge Brownie Ice Cream

25.Red Grapes and Almonds - 1 cup red grapes, 11 almonds

NATURAL DETOX

2011-01-07T18:07:00.000-05:00

GNC and outlets like these sell cleansers that remove toxins from your body. In this article I will present a natural alternative way to get rid of these toxins and lose a few pounds in the process. First thing you must understand with any body cleansing, what goes in must come out. So be prepared to spend some time in the bathroom.

Toxins in the body

What does cleansing the body do for you? It removes toxins that can make the body sluggish and tired, and it helps the body’s immune system. When you cleanse your body it helps you sleep better, gives you more energy, and helps you fight off illness and disease. It’s kind of like cleaning a machine. When you clean a machine it runs better.

There are some good products on the market that help you to cleanse your body. However I will present a natural way. How long does it normally take to cleanse your body from toxins? Normally this is accomplished over a few days.

Your body needs "amino acids" everyday. Nine of these amino acids are essential to your bodies well being. Most of these amino acids are found in plants, such as "fruits and vegetables". Eight of the nine essential amino acids are found in fruit.

Some people are vegetarians by choice. They will eat mostly fruits, vegetables, and fiber. I am not suggesting you become a vegetarian. However, if you were to eat nothing but fruits and vegetables for 3-5 days you would cleanse the body of toxins. Apples are a big part of this. The old saying "an apple a day keeps the doctor away" is true. In addition, you would lose a couple pounds while eliminating toxins from the body.

Meat is good for you especially beef, poultry, and fish. They also contain some amino acids that are found in fruit. What happens though is we eat complex foods with complex foods and this does not digest as well. Did you know if you ate meat and vegetables instead of meat and potatoes your food would digest better and quicker? This is where we go wrong and mix complex foods together which will choke our system and make us gain weight and make us sluggish. When your system is sluggish you get sick more often.

What I am suggesting is to try and eat fruits and vegetables for 3 to 5 days. You can even add a little meat with it. Leave the rice and potatoes out of it they are not vegetables but starch. If you want to eat rice and potatoes don't eat meat with it but fruits and vegetables. At the end of this time you will find yourself feeling better and having more get up and go. You will find that the toxins will be flushed out of your system and you will feel like a new person.

This is a very healthy way of cleaning out your system and losing a few pounds in the process.

"Fruits and Vegetables That Contain Eight Essential Amino Acids Each:"
Bananas, tomatoes, cucumbers, potatoes, sweet potatoes, carrots, corn, cabbage, cauliflower, brussels sprouts, okra, peas, summer squash and kale.

(CLICK TITLE TO POST MESSAGE)

"SKINNY FAT PEOPLE"

2010-10-29T19:32:00.000-04:00

A misconception about what "Healthy" is has been sending people to their graves prematurely for a long time. Note that I said what “Healthy” is, not what “Healthy” looks like! It’s the idea that just because you are thin you are healthy that has been sending people to their graves prematurely. Magazines and the media promote this supermodel image, and we assume that that is what we should all strive to look like, or be. Maybe it would surprise you to know that many of these beautiful (on the outside) women may actually have high percentage of body fat! I encourage people of all sizes to exercise, and I often get the same response from individuals of the smaller size: “I don’t need to exercise”. This statement cannot be farther from the truth. Health is measured not by size, or by how you look on the outside: it’s what’s on the inside that counts. There is a difference between being thin and being healthy, and the difference lies in body composition.

Body composition is a measure of the lean tissue and of the fatty tissue that makes up your body weight. Your body is comprised of many tissues – fat, bones, muscles, tendons, ligaments, organs and lots of water. Ideally it is best to keep fat lower and lean muscle mass higher.

Being overweight is sometimes used synonymously with an unfavorable body composition; however, excess body weight is not a definitive assessment for unfavorable body composition, just as thin is not synonymous with fit and healthy. Extreme athletes or weight lifters can have a body weight that is considered outside of a healthy reference range, but their body compositions may be optimal due to the high amount of lean muscle. Body composition is measured by body mass index (BMI). It is calculated by dividing weight by height. A BMI in the range of 25 to 29.9 is considered overweight, while 30 or more is considered clinically obese.

If you aim to be truly “Healthy”, your goal should be to maintain a healthy muscle mass along with eating a highly nutritious, low-calorice diet, which has been proven to slow the aging process. In addition, exercise regularly. Have you ever known an automobile that has never had an oil change, or gotten a tune up to last for years? NO! Neither can you expect your body to last you for years without changing its oil (proper nutrition), and making sure it has regular tune ups (exercise). Without regular exercise and the proper nutrition you are laying the groundwork for many chronic diseases associated with aging, and premature death.

Three Tips to Maintain Muscle and Boost Fat Loss

1. Adopt an exercise plan that incorporates cardiovascular exercise along with weight training. I recommend you do your weight training first followed by your cardio if you are doing them both on the same day.

2. Eat protein with every meal, eat every three hours and skip the sugar. Protein is the building block of muscle, and it is essential for repair after workouts.

3. Keep stress levels manageable. Elevated levels of stress hormone can have a negative effect on body composition by increasing the breakdown of muscle mass and increasing the deposition of fat around the abdomen.

(CLICK TITLE TO COMMENT)

HOLISTIC "HEALTH"

2010-10-24T08:52:00.006-04:00

I am a practitioner of Holistic Health. I take an integrated approach to my health and fitness. Looking at myself from a holistic or whole person perspective and improving my health from the cellular level out. I seek lasting results that go beyond physical appearance. I specialize in Functional Strength Training, Yoga, and cardiovascular fitness (Zumba), which allows for a balanced fitness regiment. My weekly regiment includes functional strength training, Yoga, Pilates, and Dance.

My fitness journey started at the age of 13 as a dancer. It became obvious to me that in order to excel as a dancer I needed to cross train. So, I did what seemed appropriate at the time, I started to lift weights to gain strength, but eventually that only hindered me as a dancer. My muscles became tighter, and injuries followed. I realized very quickly that lifting weights may be the ideal fitness style for some people, but it did not help me reach my fitness goals. As a dancer I went through years of not liking my weight, and feeling fat. I did everything I could to lose weight, short of starving myself. I sought nutritionists, and various doctors, but it wasn’t until 10 years later that I realized that I had to approach my health and fitness from a holistic approach in order to receive the lasting results I desired.

After a number of injuries, and various unsuccessful diets that kept my weight on a roller coaster ride, I joined a YMCA where I took my first Yoga class. It was through Yoga I was introduced to inner peace with oneself. I started to like myself at any weight. I started to see a change in my body after three weeks, and slowly my weight started to drop, and chronic injuries I had been dealing with for years started to heal. This enlightenment began my holistic health journey. It wasn’t until two years later I found out I was Gluten Sensitive (Severe cause known as Celiac Disease). This was one of the main reasons for my inability to lose, and maintain my weight. Although I had a healthy diet, it was filled with wheat, barley, and rye products, I constantly felt bloated, and weighted down. I know now that my digestive system was unable to process the food I was taken in, so it was being stored as fat. This came from self-discovery, not a doctor.

My philosophy is:

Take a progressive and integrated approach to health and fitness. One size does not fit all. You have to discover what works for your body on every level (Physically, Mentally, Spiritually).

We all need to move, so try different fitness styles, and see which one works best on your body. Chose a fitness program that is going to give you the results you are looking for. If you desire to build mass then maybe lifting weights is right for you. If you desire toned lean muscles maybe functional training, yoga, or pilates will give you the results you desire. You have to explore these things to find out, so get moving!

We all need to eat. Exercise is not enough. You have to understand proper nutrition, and eating right for your overall health, not just to lose weight. Seeking a nutritionist is a good first step, but remember just because something is classified as a healthy food choice that doesn’t mean it is good for you (Read Eat Right 4 Your Blood Type by:Dr. Peter J. D'Adamo). You can’t simply lose weight to get healthy; you have to get healthy to lose weight.

We are all Unique. My holistic approach to health and fitness centers around the idea that we are all unique. Finding a fitness program and eating regimen that works for you is key to having lasting results that helps you as an individual reach your health and fitness goals.

To start your journey of self-discovery I encourage you to join a fitness center that offers a variety of fitness programs (Weight Training, Wellness classes like Yoga and Pilates, and Group Fitness Classes, etc.). If a monthly membership is not in your budget you can create a home fitness center for yourself, by purchasing a couple fitness DVD’s that will lead you through some great exercises, or just visit my YouTube channel for great ideas. There is nothing stopping you from starting your journey toward a healthier you, but YOU!

For more information on Celiac Disease: http://www.everydayhealth.com/info/v1/gluten-sensitivity-testing

(CLICK TITLE FOR COMMENT BOX)

WELCOME!

2010-10-19T19:14:00.004-04:00

Greetings to all my readers. I would like to officially welcome you to my blog where I plan to share, learn, and grow with you as we talk about fitness and nutrition. My first official article will post this Sunday entitled HOLISTIC "HEALTH". It's an article of my fitness and nutritional journey, and I hope that it will inspire, encourage, and motivate you. I would encourage you to subscribe to my blog, so that you can stay in the loop, and receive an email when a new article is posted. I would like to emphasize that this blog is a round table discussion, so without your comments, questions, and feedback I will never know how to best serve you. One of my goals for this blog is to present useful information to my readers. SO LETS CHAT!

In addition, on October 24, 2010 the official SalFitness Youtube Channel will launch, so make sure to check out the videos, and leave your comments. If you like the videos, and would like to see even more in the future you can make a donation toward continual production by clicking on the DONATE button on the bottom right side of this page, which you will always be able to use at anytime. I can't tell you enough how excited I am about sharing with you, and I hope you will subscribe TODAY!
PEACE & LOVE

(CLICK TITLE FOR COMMENT BOX)