Hey now, we are here 2015! This is your year! New year new you! Your year of abundance, weight loss, healthy living, long hair, and all things great! That’s what we all say right? Name it and claim it, speak it into existence, ask, believe, receive. Yup, it’s like a new year mantra. We’ve all done it, so much so that there is a new trend towards not making any resolutions or declaration for the new year. Me personally, I love a fresh start, so I believe whole heartedly in New Year resolutions.
You remember when you were kids playing a game with your friends and you messed up? We use to yell “do over”! Well that’s the way I look at the new year. It’s your chance to start over.
Over the holiday break I have been bing listening to Myleik Teele podcasts so I am really amped about the possibilities of the new year. One of the podcast was about failing forward. She talked about that special feeling of seeing some pick up the pieces and start again even after numerous stumbled. I truly embrace the P.U.S.H philosophy. Proceed Until Something Happens.
How about this, new year new thinking! You have to PUSH to get progress. Even if 2014 was the worst year you’ve ever had, this is you chance to be renewed and start over. Lord knows we’ve all had some not so stellar years, but that doesn’t mean it has to stay that way. We all have a desire to do better. Some want to look better, some want to feel better, some want to act better, some want to just live a better life altogether. In order to do better in any aspect of your life, you have to change your thinking.
You’ve probably heard this before, but Habakkuk chapter 2 tells us to write the vision and make it plain. This brings me to my tools for change in 2015. The board, the plan, and the program.
The Board is the Vision Board. I am a list maker usually, but this year I went out of the norm and did a digital vision board for Mrsphatandnaptural.com. Some call it a Dream Board, what ever you call it, just do it. By creating a Vision Board it allows you to imagine the possibilities of achieving new goals. For me it is also a visual reminder of what habits I need to develop that will help me get to my desired position. When doing your board use pictures, words, phrases that represent your vision for 2015. The benefit of doing it digitally is, I have put it on my computer, tablet and phone as a screen saver and or wallpaper so I can see it often. You can use Pic-monkey, Pinterest , or any picture joiner or collage app. When you create your vision you should use at least one vision of the biggest dream you can imagine for yourself. Why not dream the big dream? Jim Carey wrote him self a 1 million dollar check at one of the lowest points in his career. Back then, it was this impossible vision, but as we know, today he can write quit a few million dollar checks. This time they can be cashed though, lol. Now don’t be fooled. This is not some magic trick, it’s part of the process of changing your thinking! Here is our vision board for 2015.
One of the most common goals among naturals is to grow longer healthier hair. If this is one of your 2015 goals why not join one of those healthy hair challenges to make it fun? So here’s the plan. You can try the Protective Style Challenge, The Castor Oil Challenge, or the No Heat Challenge. I always see them on Instagram and Facebook. They usually last for about 90 days. If you follow the hashtags you can get tips on what others in the challenge are doing and how it’s working for them. Try using #protectivestylechallenge #castoroilchallenge and or #noheatchallenge, to get the rules and parameters to do the challenge. Don’t forget to post your progress and include the hashtag!
Throughout the years I’ve always started a diet/workout routine and eventually (a week or two later lol) I would fall off. Honestly my mind set would be “I might be big, but at least I’m fly.” These days I’ve realized that exercising and eating right is actually treating myself. I’ve come to realize that this is a lifestyle. It’s not a diet or a lose weight routine, it is your everyday life. Good eating and exercising is great for your hair and skin. We find many reasons to not exercise, but we need to find reasons to start! How about good health, weight goals, great skin, etc.
So here’s the program. Even if you’re not looking to lose weight, exercise is good for the heart and maintaining your luscious figure! I know, one big reason we don’t, is trying to fit the gym into our lives. But you can get right in your bedroom. We’ve compiled a list of effective tips you can do right at home for 30-40 minutes of your time. Throughout my time of researching how to change my lifestyle I discovered that you must break your workout down to be more effective, and target an area of concern and incorporate that into each combo. For me, my target area is my stomach. So whether I am doing arm day or leg day I still will do an exercise that is for my stomach. Now you have to find exercises that you are comfortable doing at home and that you can do with little to no equipment. Then break your exercise routine downs.
Arm Day Leg Day Stomach Day Combo Day
Prayer Lifts Squats Squats Squats
Half Arm Circles Sumo Squats Sumo Squats Tricep Dips
Tricep Dips Lunges Tummy Twist Prayer Lifts
Modified PushUps Glute Lifts Side Dips Sumo Squats
15 sec Planks Side Leg Leg Lifts Side Reaches Half Arm Circles
Crunches Frog Leg Lifts Crunches Tummy Twists
Waist Twist Reverse Crunch Frog Leg Lifts Side Squats
Superman Pose Waist Twist Reverse Crunch Crunches
‘Y’ Pose Side Squats Waist Twist Frog Leg Lifts
‘T’ Pose Jump Squats Banana Lifts
For each exercise pick a number to start off with (example 15 squats), remember the number you pick is not the staple. Repetition is the key! Pick your number for each exercise and run through each set 3-4 times. Do not break for a long time because you want to keep your heart rate going. If you buy hand weights, keep in mind to start off with low weights like 5lbs and do reps with your weights 3-4 times. (* If you are nursing do not lift weights, but you can use them while squatting or maybe twisting, but do not lift because your milk will dry up!)
You can also subscribe to different YouTube channels to get your cardio in. Buffie the Body has a YouTube channel BodyNomics, I like the videos targeted for the stomach and inner thigh area. But you can go for a brisk walk for 40 minutes. Do not stroll because you want to keep your heart rate pumping. If you want to start running, start off slowly.( Even if you are in good shape.) Walk for 5 mins, jog for 1 min, walk for 5 mins. Repeat for five times. Do this for 4-5 days, rest, and then up your jog time.
Remember rest in between each week and always hydrate before and after each run. Do not eat anything heavy beforehand, just a piece of fruit or toast, but always refuel afterwards! Cardio is a quick and efficient way to lose weight quickly. If you are trying to maintain your weight you need to burn 1100-1200 calories, but if you want to lose weight you need to burn 600 more calories.
Phew! I’m tired from just writing this!! Lol!! I know that was a lot to take in, but let’s move on.
A big issue with exercising is how to wear your hair when exercising. I do not like to sweat my hair out, ‘cuz ain’t nobody got time for that! So you can always wear your hair in a protective style. Rope twist and braids are always a good go for me. If you are wearing your hair straight one week there are some curlies who wear their hair in a really tight ponytail while exercising. But personally I like to wear my hair wrapped up and tied down tightly. Don’t let your hair hold you back!
Lastly do not compare your journey to another curvy! We all gain and lose weight differently. Start your weight loss goals low. Tell yourself in the next 3 months “I plan to lose 20-25lbs.” Once you see results you will want to keep going! Now none of this means you have to stop enjoying your favorite foods, but we just have to cut back. And don’t try to reward yourself a “cheat” day. There is nothing to cheat on. This is not a diet, but a way of life. If you decide to eat something that made you feel guilty enough to feel as though you are cheating on yourself, then just exercise twice the next day. Reward yourself with good health! Now, if I could just drink my own Kool-Aid 🙂
Remember even if you fall off one or two days or even a week, don’t beat your self up. Just get back on the wagon as fast as you can.
All right ladies, now let’s go make this year our best year ever! See ya Phatty!