Tag: #fitphatty

How Exercise Can Help You Get Out Of You Grey Zone: Combat Depression

We are often only taught about major depression.  That identifiable grey cloud that follows you everywhere you go. You know the heavy feeling in your arms and legs. Or the dark not wanting to get out of bed or can’t face the world type. But there are several other types of depression some of them are more mild but they still have an affect on your life.

Mayo Clinic defines depression as: A mood disorder that causes a persistent feeling of sadness and loss of interest.

 

About 2 percent of the American population has a form of depression that’s less severe than major depression, but is still very real. It’s called dysthymia.

 

Dysthymia is a type of depression that causes a low mood over a long period of time. It may last for a year or more. Most sufferers perform normally but just not optimally. Symptoms include sadness, trouble concentrating, fatigue, and changes in sleep habits and appetite.

 

This type of depression nearly  ruined my relationship. I went through a spell of depression for about  a year. But here’s the kicker – I had no idea I was depressed. The truth is, it just seeps in and becomes a part of you, before  you even know it. I didn’t feel sad or blue all the time, I was not crying uncontrollably, I didn’t miss milestones, nor fight myself to get out of bed. So how could I know that I was depressed? It wasn’t until I was on the other side of it that I realized what I had been delivered from. I started to realize that I hadn’t been myself.

While I was going through it, of course I could not see the effect that depression had on my relationship. Neither of us had any idea that I was suffering from depression, yet I was not myself and in return we were not who we once were.

 

Depression has left some residual effects, with many pieces to clean up, but one thing that has helped me is exercising. I began exercising for weight loss and eventually I realized without losing a significant amount of weight, that I was feeling much  better. Cardio always left me more energized and happier, but strength training is just a necessary evil (lol).

 

Although exercise was my catalyst to launch me out of the grey zone. Here are some other tips and ticks that can help to feed your soul:

 

  1. Unplug– Sometimes you just have to take a some time and let yourself destress from everyone. As a mom this isn’t always easy but you have to put yourself first so you can come back whole for everyone instead of giving them your half ass self.
  2. Day Dream– Allow yourself to remember the things you love and why. Imagine the possibilities of abundance God has for you. Create the biggest grandest vision of your life, and believe it’s available to you.
  3. Forget Perfect- This alone is freeing. Done is so much better than perfect, as long as you do the best you can do, allow yourself to be proud of your accomplishments. Remind yourself of your own natural  flawlessness and check out our post Born Flawless: Embrace Your Normal!
  4. Call A Friend- You can’t underestimate the effect a sound voice will have on your soul. Call a good friend that you can have a laugh with.
  5. Focus On A Hobby- Just the pleasure of doing something you love. Or learning something new will feed your body good vibes.
  6. Meditate- Sometimes I just do a quick 5 minute guided meditation. I pull one up on YouTube and lay down and breath.
  7. Get Moving- Even if you don’t have a gym membership, or have an hour to dedicate to a workout routine. Give yourself ten minutes and just dance or check out our post on 5 Yoga Poses To Get Your Day Going Right!

 

I’d stopped exercising for nearly a year and I noticed that I didn’t always feel as good, as I used too. But now that I am back at it, I realized the most important benefit of my exercise routine is my mental strength.

Let's jump into hump day right! 🙌🏾 Mid week motivation. My body has been doing some weird stuff these past three weeks, not too sure what's happen but I must adapt. The main thing that has thrown me off is the fact I'm barely eating. I decided regardless I have to. Taking care of my body is sooooo important, nothing to be taken lightly. Especially during this season where I am looking to lose weight and build strength. I'm doing my best to figure it out one day at a time! Some days are better than others but what matters is that I continually make an effort each and everyday! 😏 Don't let changes stop you from achieving your goals! When something changes, adapt and keep moving! 🏃🏾‍♀️Even better when you have a partner to motivate you! Tag teaming with my girl @evanssam89 #fitnessbuddies #lifewitjoy #healthyliving #afrogirlfitness

A post shared by Joyce Davies (@lifewitjoy) on

One additional benefit of the added energy is a renewed optimism to rebuild my life. So sometimes, depression isn’t ugly, it’s just not pretty. Don’t get stuck in the grey zone.

 

We’d love to hear some of your tips to helps stay out of the grey zone!

 

As always Love from The Fit Phatty

 

Just Act Natural: How To Stick To Your New Year’s Goals & Resolutions

With the coming of every new year, we make resolutions, declarations, commitments or what ever you want to call them. Very often we don’t even keep them for one week. The biggest reason is because we have these unrealistic unnatural goals, but we are not committing to the process. So Naturally we FAIL!

What if we were to take a more natural approach to these goals? Here’s what I mean. If you have made a goal to exercise every morning, but yet you have trouble getting up in the morning, more than likely you will not accomplish this goal easily. However if you tend to stay up later, or you religiously watch your favorite TV program, why not make a goal to work out during the commercials, or before you go to bed? This is more natural to you.

Likewise if you have a financial goal, but you are an impulse spender, plan your trip to the store, and only take enough cash to buy what’s in the plan. Need I say leave your card at home!

The standard saying is “it takes 21 times to make a habit”

but it also takes 21 times to change a behavior. If you have a particular habit that you want to stop, why not replace that motion with a similar motion just a better one. I remember when my Father was trying to stop smoking after 35 years and up to 2 1/2 packs a day. He found that putting a piece of gum in his mouth was the same motion and filled the urge. Surprisingly after about 15 days the urge to have a cigarette went away. The natural pattern was still the same, he just changed the product.

For me, one of my personal goals is to grind as hard for my own dreams as I do for others. I am naturally a pleaser. This one isn’t as easy, but I’m learning to see my success as an inspiration to please others with the information I give. Thereby serving my cause as well as my natural desire to help others.

So, as the new year comes in and you begin to make plans for living a better life, keep your natural tendencies in perspective. Use them to your advantage.

So as we leave 2015 and you start to evaluate your year and make plans for your future remember to just act natural.
God Bless

The Fight of A Fit Phatty

Hey girlies! Its been a while since I’ve chatted with you! I hope all is good these days. For the past year I’ve been 75% serious about living a healthier lifestyle, HA! I say 75% because I will go hard for a few weeks and take an over-extended break. Honestly the exercising isn’t my biggest issue. My problem is……FOOD! I love food; not for nutrition, not to live, but merely the taste lol.The struggle has been real. No I havent lost a significant amount of weight, but I feel

imagebetter and I can see the physical changes! I had two kids 19 months apart, and the last one was via c-section. Already being plus size the struggle has been just that….a STRUGGLE to lose the new belly that became BFF’s with my original belly lol! I loss the first 25 pounds by just simply moving and trying. I’m currently at a plateau, which happens, but I’m dedicated to myself this go around.

 

Here are a few quick tips to make your journey worth it:

*Drink Water:

Water really is the key to weight loss! Shoot for 10 cups a day, then exceed that. Drinking water will have you flushing the pounds away (literally). Water makes your hair grow and skin glow also! So drink, drink, drink!

image*Set Small Goals
There is nothing wrong with having a long term goal, but reaching an immediate goal can also be rewarding with a shot of motivation to tag along! That small goal makes you closer to your goal, and if you exceed your goal, GREAT!

*Be Realistic
Exercise is very important to live this healthy lifestyle, but it is very hard to fit into your life. Most of us (especially moms) do not have the time to sit and relax, so we don’t even want to think about exercise. Really though we must admit a healthy you is an investment. Try to aim for 3 days a week for a minimum of 20-30 minutes. We all can do that!

*Teamwork Makes Dreams Work
Encouragement keeps you going and motivated. Having a partner will keep you on track. Plus friendly competition never hurt anyone ;-). My team loves using Pinterest for fit ideas and food options!

image*Invest In Your Fit Life
I have started this, but I plan on truly dedicating myself to my journey. Purchase workout equipment that you can use anywhere. Buy workout apparel (if you look good, you feel good). Eat better. Just maybe you’ll be more dedicated if you spent money lol!

*Do Not Punish Yourself
Like I said before, I love food lol! Now that I’m adapting a healthier lifestyle I can’t lie I still eat a lot of the foods that I always have, just less and counter it with exercise. But when you fall off, dont stay off! There is always tomorrow. And don’t be brutal in your next exercise routine. This journey is about a new life to live and love; not a punishment for being you!

Remember to be encouraged, not discouraged, it always gets easier! If you take a few steps imageback and gain some weight back just keep going (that’s usually my wake up call lol). If you plateau, switch it up. Keep your workouts fresh so you don’t bore easily. Don’t let the scale make you or break you! Those numbers don’t matter! You’re beautiful NO MATTER WHAT!!( I don’t follow the scale, because I don’t drop pounds as easy as I do inches). Check us out on Facebook, Instagram, and Pinterest! And checkout our Amazon store for your phatty needs!

Muah Phatty,
Ja’nay of Mrsphatandnaptural

Let The Snack Battle Begin

It’s Super Bowl Sunday! No one will admit it but to most Americans, this is a holiday. Just as the CME (people who only go to church on Christmas Mother’s Day & Easter) make it to Sunday service, as does all of America become football fans! We all sit around and watch what is kinda like a modern gladiator war. Don’t get me wrong I was raised by a single Father with brothers and mostly male cousins, so football season was like the “ Holy” season in my house. Yes the Super Bowl was the high holiday!

With all the SuperBowl Parties, Football pools, betting, and wagers that will be placed, the real battle Snack Battle 2015occurs in the kitchen. The Super Bowl snacks are just as important as who’s player or where you gonna watch it at. Well, to some of us. 🙂 We will consume more of certain snacks on this one day than the rest of the year combined.

So why is this a battle? Some of us have just committed to fitness challenges, weight loss goals, and healthy lifestyle changes. See my point? But have no fear there is always another way. You could just call it your cheat day, or opt to start over tomorrow. But why? Isn’t that what we always do? As Dr Phil would say “How’s that working out for you?” Honestly it’s not. Why not honor your commitment to yourself and make another choice? To get something different we have to do something different.

Americans will consume 1.25 billion wings this weekend. This is as important to the Super Bowl Party as the ball is to the game. Believe it or not it’s also one of the fattiest snacks on the table. But, you can’t have a Super Bowl Party with out wings. Try this healthy alternative!

Guilt Free Buffalo Wings.

Mrsphatandnaptural snack battlePlace 3 pounds chicken wings in a large pot and fill with water, covering wings by about 2 inches. Bring to a boil, then continue to boil for 10 minutes. Drain. Meanwhile, in a small bowl, combine 1⁄4 cup Hot sauce , 1 tablespoon fresh lemon juice, and 3 tablespoons low-sodium chicken broth. I am going to split mine in half and do half in hot sauce and toss half in fat free Ranch Dressing.

Transfer wings to a broiler pan and broil, 5 to 6 inches from the flame, until the skin begins to blister and brown (5–6 minutes). Turn wings over and broil 4 to 5 minutes more. Transfer wings to a baking sheet, drizzle with the reserve sauce or serve on the side.

You won’t even miss the fat! Next up the Potato Skins. Yeah so there’s no way to make this on healthy so, Mrsphatandnaptural snack battlewe just have to change it. Try this

Twice baked sweet potatoes
Ingredients
• 2 medium sweet potatoes (8 to 10 ounces each)
• 3 ounces Turkey bacon, diced
• 2 tablespoons reduced-fat sour cream
• 3 teaspoons chopped fresh chives
• 2 tablespoons shredded reduced-fat cheddar cheese
Preparation
Pierce potatoes with a fork, and arrange on paper towels. Microwave on high 8 minutes or in the oven for about and hour; turn potatoes over after halfway through. Cut each potato in half lengthwise, and scoop out the pulp, leaving 1/4-inch-thick shells. Mash pulp with 3 ounces Turkey bacon, 2 tablespoons sour cream, and 2 teaspoons chives in a bowl. Spoon mixture into shells. Sprinkle 2 tablespoons cheese over tops of potatoes. Microwave on high 2 minutes, and sprinkle with 1 teaspoon chives.

Mrsphatandnaptural snack battleFor the Main Dish, “Just Have A Salad” in my PhatGirl on the first date voice, lol! Not just any salad my son calls it the “kitchen sink”! Meaning everything in it but the kitchen sink. It’s a 7 Layer Salad that I found in a Weight Watchers cook book years ago. I have one of those families that if you tell them it’s “diet” they won’t try it. So I didn’t tell them for years 🙂 but they love it. My sister in law even makes it when she hosts, which happens to be most if the time these days! Muwah thanks Mama!

Ingredients

1 jar of salsa
1 head iceberg lettuce, shredded
1 red Or sweet onion, sliced
1 tub of low fat sour cream
1 (15 oz) can kidney beans, drained
2 large tomatoes, chopped
8 oz shredded Cheddar cheese
You can layer this salad how ever you see fit. I like to mix the sour cream and salsa together on top in lieu of salad dressing, but some of my friends like it separate and they add more salad dressing of their choice. Too each is own, but the idea is not to add dressing. I never realized how disjointed that sounds ” too each is own” I grew up hearing it, but when you write it, it looks weird. If you don’t know it means, each person has their own choices to live with.

Any-who, This is a great lower calorie low fat alternative to Taco salad. All the different layers of flavors will replace the need for empty calories. I know, I know, calories taste so good though. 🙂

What about the dip? You can go with a Mango Salsa or maybe a jar one, they are a still a lighter Mrsphatandnaptural snack battlealternative to the creamy ones. I’m going to try the Broccomole I know it sounds weird right? But I’m going to give it a shot!
Broccomole
Ingredients
• 3 cups chopped broccoli
• 1 jalapeno, chopped, seeds removed
• 2 tbs green onion
• 1 tsp olive oil
• 2 ounces fat free cream cheese (or silken tofu, goat cheese, sour cream, cashew cream, something creamy)
• 1/4 tsp chili powder
• 1 tbs cilantro
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp garlic powder

Instructions
Cook the broccoli in lightly salted water until very soft Overcook the broccoli in comparison to the al dente cooking that most recipes recommend.
Drain broccoli very well.
Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for smoother texture.

Keep in mind if you have the will power to limit your intake you can always just make mini versions of your favorite dish, like mini Mac & cheese cups, or sliders, but for me I always feel like I eat more because they are so small 🙂 Just know this is a battle worth fighting. One more note if you are not the host, why not call and ask if you can bring a few dishes of your own. Victory is yours you just have to come prepared. So whether you are voting for a team or just going to be apart of the festivities, don’t sabotage your chances at winning. So put your game face on and let’s get cooking!

Good Luck, see ya Phatty!