Wellness Wednesday: Walktober and such!

It's the first day of October, and an awesome Wellness Wedenesday!

Today marks the first day of a new challenge I designed for my clients. In observance of National Walking Month, we're celebrating Walktober! The Challenege will run throughout the entire month and participants can compete as individuals or in pairs. The overall goal is to get everyone moving (mainly walking but any form of activity is fine) for at least 30 minutes each day. 

Those who have a personal device to track their steps are encouraged to do so. While those that do not will use a provided Step Conversion Chart

to convert their physical activity in minute to approximate miles. All participants were provided log sheets to track their activity.

For additional details about National Walking Month, visit www.walktober.org

Now on to me....I've been nursing an injury the last two weeks so my mileage for September wasn't what I expected. With that said, I will not be setting a personal mileage goal for this month. Right now the plan is just to listen to my body, and hopefully this doesn't but a huge damper on me running the Annapolis 10k next month! 

In other news, I had two job interviews since my last post. If all goes well with my physical and background check(not that I am worried) I'll be back to my first love working as a Cardiac Rehab Specialist. 

Here to rocking out the rest of this month!  

Wellness Wednesday: Results NOT Excuses

Man oh man, it feels great to have something to write about for my weekly Wellness Wednesday post. So after some long contemplating yesterday, I've come to the realization that it's time for me to focus on results, and not excuses. As a matter of fact, I'm a day late and a dollar short with the aforementioned and the time is NOW.

For the past two plus years I have had excuse after excuse. All of this started soon after I found out I was expecting my second child. I have two beautiful children who are currently 4 and 2 years old (they're 17 months apart). A few weeks before my oldest child's first birthday, I got the unexpected news that another little bundle of joy was on its way. Shortly there after, I was forced to resign from my job. Both of these events were the beginning of lots of emotional eating and ultimately depression.

Fast forward to present day…..I'm employed part-time at a 24-hour gym and still struggling with returning to my pre-baby weight/ size. Amongst other things I have a laundry list of insecurities that all mostly relate to my weight. Being overweight affects my career, personal relationships, and my marriage. Thanks to regular exercise (and a somewhat decent diet) I've somehow managed to maintain my sanity. I'm also down 30 of the 55 pounds I gain from two pregnancies.

While many engage in physical activity for the physical benefits, as of late I workout now as a means to reduce stress. So where does this leave me? Well, like most folks I have good and bad days. For the most part, I'm happy with my life and truly enjoy being a "domestic badass". Yes, you read right. A "domestic baddass" is a self-described term I've come up to describe the multiple hats I wear throughout the day. For way too long, I've used this title as an excuse. Truth be told, the kids are always going to need me (in some shape or form), my house will never be squeaky clean, my husband well……you get my drift. I can no longer allow these amongst others as excuses to not be the best ME! While I constantly battling with the scale, it truly is more than that. At the end of the day, I need to push the excuses to the back burner, get results because my overall health and well-being is at stake.

Effective immediately I'm "chucking up the deuces" to the excuses, and here is how I plan to continue to strive for results. First, I know I really need to be less dependent on the scale. Although, I only weigh myself weekly, I still need less emphasis on that number. My biggest obstacle will be focusing on nutrition. Yes, I know what and how I should be eating, but that's not always the case. I'm currently taking a refresher course in nutrition, so I'm hoping this will help. I'll also continue to manage my caloric needs. I've been successful thus far, and down nine pounds.

Thanks for the read. Oh and before I go, by all means does this post not mean that I haven't achieved any results over the past two years, I'm just not where I thought I would be at this point.

Wellness Wednesday: Mommy's Balancing Act

Happy Wellness Wednesday!!!! Long time no post! Okay maybe not that long, but I was just getting into the swing of things of posting at least once a week, and this thing called LIFE got in the way. So here's my little rant.

So I missed last week because I've just been struggling to balance the many hats I wear throughout the day. My husband got a promotion, and now is working 80 hours a week. That leaves me Monday-Friday caring for two preschool-aged children, and maintaining our home. On top of that, I'm still working part-time as Senior Trainer and aiming to get into the best shape of my life. Woo-sah I just got tired reading all of that!

Yes I realize I am not the only wife/mother that has a lot on her plate, but let's face it….it's not exactly a "walk in the park." I can either complain about the lemons I have or make lemonade, and I'll gladly choose the later. My life isn't perfect and I'm okay with that. Somedays are better than others, but at the end of it all I'm just trying to balance everything out. Although often times I'm stressed and sometimes just want to literally pull out my hair, I'm grateful. I'm grateful for my hardworking husband, and his willingness to put his family before anything else. I'm grateful to own our home. I'm grateful to still be able to work within my field with one day being able to manage a gym again. I'm grateful for my health, and I'm grateful for my two children.

I think as mothers and wives we get so caught up in the day-to-day struggles, that we forget how grateful we truly are. Instead of complaining about this or that, and comparing your life to someone else focus on the good and keep it moving. Easier said than done, yeah I get it…..but seriously give it try.

(Family Photo Spring 2013…the kids are bigger and we are smaller lol)

Being physically active (and lots of prayers) is the way I balance it all. I need that adrenaline rush when I'm a few feet away from crossing that finish line. The endorphin release after a tough workout or run. Even the extra deep breath after a relaxing Yoga class. As cliche' as it sounds exercise keeps me sane. When I decided to stop working full-time, I was so gun-ho about exercising regularly because all I wanted was my pre-baby body. Now I could careless. I need exercise to de-stress. Taking care of me is equally as important for me to be around, and take care of everyone else.

If you are a single-mom, stay-at-home (SAHM) mom, new mom, working mom, etc, feel free to share how you balance everything out.

Best of Health,

LaToya

#Wellness Wednesday: Today's Workout!

If I do plan out my post ahead of time, I never know what to write about for my weekly Wellness Wednesday. I've thought of a million and one different topics, so I'm just doing to share today's workout. My day started around 5ish, and I completed P90X3's Accelerator. Another great, challenging 30 minute workout. This was my first time completing this video, and I truly enjoyed it. I loved the back and forth mix-up of upright movements followed by plank variations. Workout #2 was a 2 mile run. I started with a 3 minute warm-up and ran 24 minutes straight. I rarely run with music, but today I threw on my BGR! mixtape. My goal was speed today, so I needed something for an extra push. Pace was 13:34, yes that's fast for me. After my run, i wanted to conitue listening to the mixtape so I lifted for 20 minutes followed by 10 minutes of abs & stretching.

Wellness Wednesday: Natural Nails

Happy Wellness Wednesday! If you have visited my blog before, you know I do a weekly wellness post on a different topic. Shifting focus form my normal fitness/ running posts, I want to share my view on the natural trend.

I cannot recall exactly when this trend, began but for the last two-three years Black women have been ditching chemicals (relaxers, highlights, hair coloring, etc), heat styling products (flat irons, blow dryers) and rocking their natural hair. As a former self-described creamy crack addict (a.k.a. religiously have had relaxers since I was 10-12 years) I recently joined the movement. It's about three-four months, since I began my transition to natural hair. About a week or so ago, I was at my bi-monthly mani/pedi appointment, and the manicurist suggested that I give my nails a break. I almost was in tears, and she worked her magic trying to remove my less than two week old gel polish. Don't get me wrong, she did an excellent job and I left salon with a gorgeous regular manicure. Since then I've really been thinking.

Ever notice that when you go to a nail salon, most of the technician are rocking their natural nails. I've been going to nail salons for years, and this just dawned on me. When it comes to nail aesthetics, you name it I've tried it. Acrylic tips, acrylic overlay, gel power, and now the newest trend is gel manicures. Like chemically processing my hair, getting my nails "did" was just something I did, not really thinking about the long term side effects. Probably since I was about 16, I've always gotten my nails done. I was get whatever was the current nail trend, maintain the bi-weekly fill-ins, and take a break once I realize the damage it was doing to my natural nails. The cycle would continue and continue, until like I said about a week or so ago.

Currently, my nails are thin, brittle, and for lack of better words jacked up. So, like my hair I'm freeing myself and will be rocking my natural nails. If its a special occasion, I'll treat myself to a regular, old fashioned manicure that will only last 3-4 days. Best part it I'll save about $50.00 a month.

If you have natural hair or nails, please feel free to comment and share your experiences. Like with a perm, I'm sure I am not the only one who has had a horror nail story. Moreover, my decisions to forgo the nail trends, has a lot to do with my quest to have a greater quality of well-being.

Wellness Wednesday: 80/20 Rule?

Welp its hump day, and time for my weekly Wellness Wednesday. I've beeen brainstorming since yesterday about what I was going to write about, and really still do not know. Let me apologize in advance if this post makes absolutely no sense. I'm just going to vent a little, and share what's on my mind. Inspired by a friend's facebook post, along with the recent Dr. Oz debale really has this mind of mine ticking. As we all know there is a ton of information out there regarding weight loss. Most of which is myths, and people just simply putting it out there because of monetary gains. Sad, right? As a health/fitness professional is upsetting,and often times makes my job diffiult because everyone wants that "quick fix." These potions, pills, and creams make claims that are nine out of ten times just down right WRONG! No one wants to work hard anymore, yet everyone wants results yesterday. In the latest "claim to fitness shame" scam reknown Dr. Oz has admitted publicly that many of the products he advertisies do not have any proven scitentific backing. Translation this man has been marketing products that he knew would not help people, all for money. I don't want to spend a whole lot of time discussing him, but goole it and do your own research. This is one of many example of why I follow and educate my clients on the 80/20 rule. What do I mean? 80% of the time focus on the good, 20% of the time focus on the not so good. For me that mean, most days of the week I workout, eat healthy, get a good night's rest and on occassions I'll indulge in some not so healthy behaviors. I think those who say I'm giving up this or cutting that are only setting themselves up for failure. Why limit or restrict ourselves? If I want a hamburger, I'm going to have a hamburger. That doesn't mean I'm driving thru every fast food franchise seven days a week. If I'm having a bad day and don't feel like working out, I don't work out. One bad meal or skipped workout will not ultimately make or break my progress; however, four or five will do. The 80/20 rule is all about moderation and living life to the fullest. If you've visited my page before, you know I'm a wife, mother, and personal trainer. I'm also 20 pounds overweight, but I don't make any excuses. The weight that I haven't loss yet isn't a result of two pregnancies in eighteen months, but it is a result of overeating and lack of physical activity. With the 80/20 rule, I'm probably more healthier now than I was five years ago wearing a size 0. Yes, I was active but I ate like crap. Instead of spending my time and money purchasing these products that claim you'll drop 25 pounds in 25 days, I spend my time and money purchasing real food. I'm making progress, not striving for perfection. What are your thoughts on the 80/20 rule?

#Wellness Wednesday: Calistenics & Counting

If you have visited my blog before you know that amongst other things I am a mother. I have a four year old and a two year old daughter. Finding the time to exercise when you have two preschoolers can sometimes be difficult. Add in a husband, a home, and a part-time gig as a Personal Trainer, and yeah you get the point. So for the past two weeks or so I've been doing a calistentics & counting with my children, and to sum things up in one word its has been great! I get to kill two birds with one stone. My kids are praticing their counting and I get a little more activity. Somewhere between dinner and bed/bathtime we get started, and the kids love it. Even if I'm not in the mode one if not both of them are asking to do their "exercise." So here's out it works. I call out an exercise (squats, crunches, push-ups, lunges, jumping jacks, etc) the kids inmitate the movement, and they count the reps. So much fun! My favorite part is seeing how they have improved with thier counting since both enrolled in a local preschool last December. My two year old can count from 0-20, and my four year old can count to 100. We'll do anywhere from five to six exercises in increments of 10-20 reps. It's a great way to do what I love with the people I love! So for all those busy moms who say they never have time for exercise, I hope this helps. Happy Wellness Wednesday! Best of Health, LaToya

#Wellness Wednesday: National Running Day

Happy Wellness Wednesday! Since today is  National Running Day, I've decided to share my 5W's and 1H about my running journey:

Who: Well me of course! As for running groups, I am a proud member of Black Girl RUN!, W.E. Run!, Baltimore Road Runners, and I'm also Half Fanatic #7854.


What I like/dislike about running: What I enjoy most about running is the endorphin release I get from it. Trust there are plenty of days where I don't feel like it, but I get out there anyway. I also like being around like-minded people, making new friends, and pushing my body to limits that my mind didn't think I could pass.

What I dislike about running is a tough one! I guess I dislike running when I lose my "mojo." This has happened two or three times, and I think it correlates to overtraining. After my first half marathon and after my half-fanactic status (3 races in less than 40 days) I disliked running. Nothing a few days of rest and spending time with the family can't cure.

When do I run: I'm an earlier riser so I prefer to run first thing in the morning. That always is not the case. Although yesterday I had about 30-40 minutes while my husband was in between jobs so I ran my neighborhood for the first time since we moved here in November. Aside from that, I try to run two short runs a week (normally mid-day after dropping off the kids or at work) and one longer weekend run (normally either saturday or sundays sometimes both if I'm half marathon training).

Where do I run: I run wherever the winds blows me! In my neighborhood, at a local park/ lake, in the city, and sometimes out of town if I'm racing. Oh and let me not forget the dreaded track and treadmill runs; both of which I ran quite frequently this winter.

Why do I run: I run for a number of reasons: my sanity, to de-stress, to be a better wife & mother, for weight loss/ maintenance, preventative diseases, because it feels good, to get my sexy back….the list goes on!


How do I run: I run like a turtle stampeding through peanut butter, but I run! How I run varies. Some runs are better than others. Some days my focus is time, other days my focus is distance but I run. Somedays I run intervals (Jeff Galloway method), somedays I run until I can't run anymore.

When I first started running I was averaging 16+ min/miles and could barely run 30 seconds with the C25k app. Now I'm averaging 12-13 min/miles.

Here's a few quick facts about me & running:

• First Run: August or September 2012
• First Race: October 2012 Junior League of Baltimore Commit to Fit 5k
• First Running Shoes: Just some cute Nike's my mom brought from Kohl's
• Favorite Race Distance: 10k
• First Half-Marathon: Zooma Annapolis 2013
• Favorite Running Shoes: Asicis Gel Tri-Noosa
• Must Have Run Items: Lipgloss and my Nike featherweight cap

My advice to beginners or those thinking about running:

Like the Nike slogan "JUST DO IT!" Seriously though! Give it a shot, you'll be surprised how it will change your life. Give it 30 days. If you enjoy it get fitted for shoes, buy a good sports bra, continue to lace up!