Tuesday, July 4, 2017

Peace and Blessings Health Partners! 

I made a boo-boo


As a public health researcher, one of the things I am usually cautious of is speaking in absolutes. I do my best to thread lightly around conjectures, but alas, even the best of us find ourselves in a pickle from time to time. For me, my blunder came when I shared a post on the Health Partners WhatsApp group. The post was based on my conclusion of the Harvard Men’sHealth article, and was stated as follows:

Red Meat = higher risk of cardiovascular disease or cancer = 13% greater risk of dying

Processed red meat = even greater even greater risk of cardiovascular disease or cancer = 20% greater risk of dying

Let’s back up, and put this in context. It was the second week in March and the health challenge was to “Get rid of RED MEAT.” Let me acknowledged first that red meat consumption in my family, and in deed my community of Africans, African Americans, and Muslims from diverse cultures, can be quite excessive. The goal behind the ‘red meat’ challenge was to get Health Partners to explore and share alternatives to red meat, and not necessarily to eliminate it from our diet altogether. My post to the group, impassioned as it seems, was not the correct tone, nor the correct reaction to the article it was taken from. I should have known better! The experts among Health Partners were quick to point out that there are numerous benefits to red meat, including key essential vitamins, minerals, and protein to the diet, which helps aid in the muscle growth, provision of zinc, B vitamins, protein, iron, selenium, and retinol, which are all important for body growth (McAfee et al, 2009) that confer health benefits. I was also reminded that when it comes to healthy eating, moderation, balance, and variety is key. So, I stand corrected. Fortunately, my Health Partners are understanding and know that I meant no harm. However, if I could get a re-do, my post would read as follows:


EXCESSIVE red meat = higher risk of cardiovascular disease or cancer = 13% greater risk of dying

EXCESSIVE processed red meat = even greater even greater risk of cardiovascular disease or cancer = 20% greater risk of dying


In summary, the study documented the diet and health outcomes of 125,000 men and women who were followed over two decades. The study found that almost 20% of participants died from either cardiovascular disease or cancer, with their mortality linked to red meat consumption at a higher rate, and dying at a younger age. They also tended to weight more, exercise less, smoke more, and drink more alcohol than those who ate less red meat. Even more glaring is when the researchers controlled for unhealthy lifestyle factors, mortality and red meat consumption remained significantly associated (13%).


Our March health challenges were as follows:

*      Eat at least one fiber-rich food daily
*      Get rid of RED MEAT (no beef)
*      Curb your CARBS (no bread, no pasta, no rice)
*      Get at least 7 hours of sleep (8-10 hours of sleep is ideal)
*      Exercise portion size control

The first challenge was meant to encourage Health Partners to explore foods rich in fiber, with the aim of incorporating these into our diets. Dietary fiber is known to help prevent or relieve constipation and can be found in fruits, vegetables, whole grains and legumes. Other benefits include helping to achieve and maintain a healthy weight, lowering cholesterol levels, and controlling blood sugar levels to name a few. The second challenge on red meat and the benefits of cutting down on its consumption has already been discussed. The purpose of the third challenge, curbing the consumption of carbohydrates brought about very useful carb substitute suggestions. Health Partners offered up staples such as quinoa, which I used as my rice substituted and enjoyed very much.

The last two challenges, getting at least 7 hours of sleep, and exercising portion control were the two I found most challenging. In our fast paced lifestyles, I, and I would imagine several Health Partners as well, continue to be challenged with getting enough sleep. This is especially true for those of us who maintain a career life outside of the home and have “mommy duties” to fulfill at the end of the day. What helped me get through the challenge for that week was attempting to make use of my down time to complete many of the tasks that usually keep me up late into the night, ensure that my three kids (ages 2, 5 and 9 years) stay on a similar schedule as much as possible, especially at night, and just making a decision to finish up whatever was left the next day rather than stay up all night. On the days I successfully got in at least 7 hours of sleep, I noticed that I was well rested and thus more productive the next day. The very last challenge of portion size, I must confess, was the one that proved most futile for me. I would begin with the intention of keeping to an appropriate portion size, but typically found myself going for seconds, thirds, and sometimes, even fourths. Hey, remember, this is a NO JUDGMENT ZONE! I am definitely a work-in-progress in this area.

So, Health Partners, which of the weekly challenges were easiest for you, and which proved most challenging? Also share some of the strategies you used in completing them successfully.


Health Partners' fruit & veggie challenge


Our "H20 situations"
   

Soon enough, we began to see that we are our own competition! If I wasn't able to complete all 50 rounds of the fitness challenge one day, say the mountain climbers for example, then my goal was to do better the next day. I found that the encouragement of my Health Partners made it that much easier. Health Partners shared strategies that they enlisted in completing the challenges. These included breaking down the fitness challenges into chunks and completing them in multiple rounds, or sharing recipes for healthier snacks to meet the healthy snacking challenge.One additional step I took towards being accountable for my own health was to finally make use of "My Fitness Pal" app that was recommended to the group by a Health Partner. I'm not sure why I procrastinated on this for so long, but now find the app to be a true pal. It helps me track my caloric intake at the touch of a button on the smartphone, and makes it a breeze to log in the "ethnic" foods that I eat regularly consume. Visually seeing my daily caloric count, and the effect of exercise helps me appreciate the fact that diet and exercise truly do go hand-in-hand. The app is also filled with various nutrition facts and useful blog posts. For now, I'm sticking to the free version, which, surprisingly, has a ton of useful features that that help with basic analysis.


My Fitness Pal



Summary of activities
Kickboxing (2/2, 2/9, 2/16, & 2/23/2016)
Health Partners continued with the Cardio Kickboxing Group on Tuesdays to supplement our Sunday private sessions. It's great to see more and more Health Partners brave the cold, in our determination to meet our fitness goals.


Zumba (2/4, 2/11, 2/18 & 2/25/2016)
Health Partners have also kept up with Zumba on Thursdays at the community center. This helps us further supplement our Sunday workout in order to meet the recommendation to be active at least 3-days a week. Additionally, the cardio and other health benefits of Zumba are tremendous.

Walk/jog at Cabin John Regional Park (2/7/2016)

Health Partners explored Cabin John Regional Park, nicely tucked away in the city of Bethesda. What I especially enjoyed about this park is the mix of natural and hard (i.e., tarred) surface trails, which makes it great for both hiking and biking. As always, the kids, or rather, our Honorary Health Partners, are always welcome, and we had a few on this outing. They walked and jogged the trails along with us, and even helped the mommy and aunty Health Partners stretch out at the end of the trail. We ended the walk with some "sweet rewards" of healthy fruits and vegetables. I always look forward to the discussions that Health Partners have during these post-workout sessions. And the best part about it is that we still have the entire day ahead of us after bidding each other farewell at 9:30 am on a Sunday morning!


Health Partners settle in for a healthy post-walk/jog picnic


Post walk/jog stretching led by an Honorary Health Partner


Cardio & Endurance Training (2/14/2016)
Health Partners had a much needed cardio & endurance training session this month. The cardio routines continue to get more and more challenging, but we would expect nothing less from Saira. I know I have benefitted greatly from the endurance training as well. On this "leg-day" workout, we used some weights and enlisted everyday items such as chairs for another great workout session. Health Partners were amazing at those side kicks, chair hops, and chair dips routine. 



Making the Side Kicks look easy




Yoga (2/21/2016)
Health Partners thought we'd wind down a bit and do some Yoga, which we've had on our radar for quite some time. Personally, I'm no stranger to Yoga. I attend a weekly session at work with co-workers on most Wednesdays, but this session was different. Our instructor, Bahiyyah, took the time to teach us the correct poses and explained their benefits. She also taught us, or helped us better under stand the yoga lingo: Asanas, Chakras, Child-pose, Cobra, Downward-Facing Dog, Namaste, Om, Standing forward bend etc. We left the class super-relaxed and yet energized at the same time. I certainly hope Health Partners will have many more sessions like this. Here are some of my take-home from this single session:


  • Flexibility is not a necessary pre-requisite for yoga, but practice does help a ton
  • The breathing exercise is not meant to annoy (especially the Type-A personalities) but rather to teach us how to slow down from our "high-speed" lifestyle 
  • Yoga is a mental discipline where you must be willing to get out of your comfort zone, challenge your body, and trust that your body can do way more than we give it credit for
  • For those still on the fence about trying yoga, as I was many years ago, know that yoga poses are not necessarily reflections of Hindu beliefs, and neither are the meditations an imitation of Buddhist beliefs
So, there you have it, go ahead and give it a try! Bahiyyah will be showcasing her fitness instructions at the Women's Wellness Workshop on March 5th, and Health Partners will definitely be there to show our support.





Walk/jog at Fairland Recreational Park (2/28/2016)
Health Partners headed to Fairland Recreational Park in Montgomery County. Once again, the Honorary Health Partners joined us for the walk, truly helping us work towards making fitness a habit. They weren't the least bit phased by the distance or the nippy weather. Their reward came at the sight of the playground, which was fortunately at the end of the trail, allowing us to get some much appreciated workout before the kids decided it was playtime. We ended our walk on the trail with high-fiber fruits (raspberry, pears & apples) and kept hydrated with water.


The walk, the jog, the play, and the nourishment


In closing, I'd like to share the steps that I am taking to become more accountable for my wellness, and specifically my health and fitness. First, I've had to get rid of my excuses. It's too cold! It's too hot! I'm too tired! I need more sleep! I don't have the time! As a mom, the kids and what to do with them if I start working-out had been my excuse for years. I knew I had to somehow weave their interests into mine and include them in the things I did to stay active if I plan to succeed. Instead of making them an excuse, I make them part of the reason why I stay healthy and fit. Secondly, I've given up self doubt and procrastination and begun taking concrete steps that will help me reach my health and fitness goal. One that has been shared is my use of My Fitness Pal app to track my progress. Others include literally stepping out of the house to try out different fitness activities that I never thought I'd be able to do (e.g., going on a flying trapeze girls-night out). Lastly, I've learned to step out of my comfort zone, challenge myself a bit, and be willing to take my fitness goal to another level. I make it a point to not just meet, but get to know other woman engaging in some sort of health and fitness activity to see how we can work together to reach our goals. Women working to support each other can truly be a beautiful thing, because, after all, I'm in competition with none other than myself. I am not interested in competing with anyone else. My new mantra is:


I am my own competition! 
I plan to be better today than I was yesterday.

And with that, it's a wrap for February...until next month, I pray you live in peace and wish you many blessings and an abundance of good health. As always, I bid you success in striving to make health a priority and fitness a habit.

New to Health Partners? If you're interested in joining the Health Partners on our weekly health and fitness adventures, please fill out the membership form and we will be in contact with you. You may also send an e-mail to HealthPartners@HealthierPicks.com.

Remember to leave a comment below!

Getting back to a healthy and fit ME

Peace and Blessings Health Partners! 

It's been a while...a long, long while. This past year has been a great transition for me and my family. Alhamduli'llah, things have settled down a bit. Here I am once again, and I hope to get back to blogging more regularly. The WhatsApp Health Partners group is still going strong, and the Facebook group is on and off. My hope is to be much more active on these outlets and to really help us get our health and fitness back on track, in shaa Allah (God willing).

The fasting in Ramadan has come and gone, but the hope is that we all continue to strengthen our spirituality beyond those 29 days. When it came to my health and fitness during, however, I must confess that I was quite the slacker during Ramadan. I did a couple of 5 mile walks/jogs, but was too scared to overexert myself, especially because the daily fast spanned over 16 hours most days (approximately 4 am - 8:30 pm). The good news is that I am slowly getting back to a healthy and fit ME. Just three days after the end of Ramadan, I joined a few sister friends for a hike on the Billy Goat Trail at Great Falls, VA. The embedded video tells the story of a fun and challenging experience for us. The hike was well worth it.



Billy Goat Trail at Great Falls, VA


At home, I've gone back to walking and jogging on my local trail and my treadmill. Ladies, that treadmill has had a ton of break and it's now time to get it back to working for me. My highest limit so far has been about 2 miles, but working my way back up to 5 miles.

Another fun thing I've gotten myself into, post Ramadan, was the Sister's Eid Party...for ladies ONLY! A fellow health partner and I attended the party over the weekend. This may not appear to be directly related to health and fitness, but it has a ton to do with mental health. It was a “Coming to America” themed party and it was lit! I had not partied like that since my college years and it felt intoxicating…except I do not drink. What I loved most was the fact that this was a party, just for us, young ladies, older ones…womenfolk. We got all dolled up...faces were beat, and outfits on point! I can't share pictures of us, but I'll give you all a glimpse of what the venue looked like.

"Coming to America" Sister's Eid Party 2017

Dinner tables are the party

Many of us on the older end of the spectrum chatted about how we never get to go out much and this was so uplifting and a great stretch from our daily wifey-duties and mommy-runs. That sense of camaraderie is priceless. Every minute of my two-hour commute to and return from the party was so worth it. I returned home feeling rejuvenated and already looking forward to next year.

That's it for July...until next month, I pray you live in peace and wish you many blessings and an abundance of good health. As always, I bid you success in striving to make health a priority and fitness a habit, and I leave you with these two questions to ponder on:

How often do you get to hang out and just chill with other women? 
What benefits do you get from it? 

New to Health Partners? If you're interested in joining the Health Partners on our weekly health and fitness adventures, please send an e-mail to HealthPartners@HealthierPicks.com

Remember to leave a comment below!

Monday, February 29, 2016

ACCOUNTABILITY

Peace and Blessings Health Partners! 

What does it mean to be accountable for one's wellness?


The Merriam-Webster dictionary defines accountability as the quality or state of being accountable; especially an obligation or willingness to accept responsibility or to account for one's actions. Now, with the technical definition out of the way, to me, being accountable for our wellness starts with getting rid of all excuses! We are all aware of the importance of maintaining an active lifestyle and eating healthier food selections. Health Partners share these among each other all the time, but occasionally, we find ourselves slipping into that sedentary lifestyle or making "not so healthy" food choices. This month, we were determined to move from planning to live a healthy lifestyle to taking concrete steps towards it. To that end, we began the weekly Health Partners' challenges that are focused squarely on health and fitness. February's weekly health challenges included: H2O challenge to get 10-12 glasses of water daily, eating three different fruits and three different veggies throughout the week, consume NO junk food (no soda, no sweets, no fast food etc.), and healthy snacking in-between meals. The fitness challenges, complete with videos demonstrating the correct posture, included: 50 jumping jackssquats, bicycle crunches, and mountain climbers. Health Partners did a great job reminding each other to stay focused on the challenges via our cross-platform and social network forum (WhatsApp & private Facebook group). When it comes right down to it, each Health Partner was responsible for completing her challenges, thus making us all accountable for our own wellness. 


Health Partners' fruit & veggie challenge


Our "H20 situations"
   

Soon enough, we began to see that we are our own competition! If I wasn't able to complete all 50 rounds of the fitness challenge one day, say the mountain climbers for example, then my goal was to do better the next day. I found that the encouragement of my Health Partners made it that much easier. Health Partners shared strategies that they enlisted in completing the challenges. These included breaking down the fitness challenges into chunks and completing them in multiple rounds, or sharing recipes for healthier snacks to meet the healthy snacking challenge.

One additional step I took towards being accountable for my own health was to finally make use of "My Fitness Pal" app that was recommended to the group by a Health Partner. I'm not sure why I procrastinated on this for so long, but now find the app to be a true pal. It helps me track my caloric intake at the touch of a button on the smartphone, and makes it a breeze to log in the "ethnic" foods that I eat regularly consume. Visually seeing my daily caloric count, and the effect of exercise helps me appreciate the fact that diet and exercise truly do go hand-in-hand. The app is also filled with various nutrition facts and useful blog posts. For now, I'm sticking to the free version, which, surprisingly, has a ton of useful features that that help with basic analysis.


My Fitness Pal



Summary of activities
Kickboxing (2/2, 2/9, 2/16, & 2/23/2016)
Health Partners continued with the Cardio Kickboxing Group on Tuesdays to supplement our Sunday private sessions. It's great to see more and more Health Partners brave the cold, in our determination to meet our fitness goals.


Zumba (2/4, 2/11, 2/18 & 2/25/2016)
Health Partners have also kept up with Zumba on Thursdays at the community center. This helps us further supplement our Sunday workout in order to meet the recommendation to be active at least 3-days a week. Additionally, the cardio and other health benefits of Zumba are tremendous.

Walk/jog at Cabin John Regional Park (2/7/2016)

Health Partners explored Cabin John Regional Park, nicely tucked away in the city of Bethesda. What I especially enjoyed about this park is the mix of natural and hard (i.e., tarred) surface trails, which makes it great for both hiking and biking. As always, the kids, or rather, our Honorary Health Partners, are always welcome, and we had a few on this outing. They walked and jogged the trails along with us, and even helped the mommy and aunty Health Partners stretch out at the end of the trail. We ended the walk with some "sweet rewards" of healthy fruits and vegetables. I always look forward to the discussions that Health Partners have during these post-workout sessions. And the best part about it is that we still have the entire day ahead of us after bidding each other farewell at 9:30 am on a Sunday morning!


Health Partners settle in for a healthy post-walk/jog picnic


Post walk/jog stretching led by an Honorary Health Partner


Cardio & Endurance Training (2/14/2016)
Health Partners had a much needed cardio & endurance training session this month. The cardio routines continue to get more and more challenging, but we would expect nothing less from Saira. I know I have benefitted greatly from the endurance training as well. On this "leg-day" workout, we used some weights and enlisted everyday items such as chairs for another great workout session. Health Partners were amazing at those side kicks, chair hops, and chair dips routine. 



Making the Side Kicks look easy




Yoga (2/21/2016)
Health Partners thought we'd wind down a bit and do some Yoga, which we've had on our radar for quite some time. Personally, I'm no stranger to Yoga. I attend a weekly session at work with co-workers on most Wednesdays, but this session was different. Our instructor, Bahiyyah, took the time to teach us the correct poses and explained their benefits. She also taught us, or helped us better under stand the yoga lingo: Asanas, Chakras, Child-pose, Cobra, Downward-Facing Dog, Namaste, Om, Standing forward bend etc. We left the class super-relaxed and yet energized at the same time. I certainly hope Health Partners will have many more sessions like this. Here are some of my take-home from this single session:


  • Flexibility is not a necessary pre-requisite for yoga, but practice does help a ton
  • The breathing exercise is not meant to annoy (especially the Type-A personalities) but rather to teach us how to slow down from our "high-speed" lifestyle 
  • Yoga is a mental discipline where you must be willing to get out of your comfort zone, challenge your body, and trust that your body can do way more than we give it credit for
  • For those still on the fence about trying yoga, as I was many years ago, know that yoga poses are not necessarily reflections of Hindu beliefs, and neither are the meditations an imitation of Buddhist beliefs
So, there you have it, go ahead and give it a try! Bahiyyah will be showcasing her fitness instructions at the Women's Wellness Workshop on March 5th, and Health Partners will definitely be there to show our support.





Walk/jog at Fairland Recreational Park (2/28/2016)
Health Partners headed to Fairland Recreational Park in Montgomery County. Once again, the Honorary Health Partners joined us for the walk, truly helping us work towards making fitness a habit. They weren't the least bit phased by the distance or the nippy weather. Their reward came at the sight of the playground, which was fortunately at the end of the trail, allowing us to get some much appreciated workout before the kids decided it was playtime. We ended our walk on the trail with high-fiber fruits (raspberry, pears & apples) and kept hydrated with water.


The walk, the jog, the play, and the nourishment


In closing, I'd like to share the steps that I am taking to become more accountable for my wellness, and specifically my health and fitness. First, I've had to get rid of my excuses. It's too cold! It's too hot! I'm too tired! I need more sleep! I don't have the time! As a mom, the kids and what to do with them if I start working-out had been my excuse for years. I knew I had to somehow weave their interests into mine and include them in the things I did to stay active if I plan to succeed. Instead of making them an excuse, I make them part of the reason why I stay healthy and fit. Secondly, I've given up self doubt and procrastination and begun taking concrete steps that will help me reach my health and fitness goal. One that has been shared is my use of My Fitness Pal app to track my progress. Others include literally stepping out of the house to try out different fitness activities that I never thought I'd be able to do (e.g., going on a flying trapeze girls-night out). Lastly, I've learned to step out of my comfort zone, challenge myself a bit, and be willing to take my fitness goal to another level. I make it a point to not just meet, but get to know other woman engaging in some sort of health and fitness activity to see how we can work together to reach our goals. Women working to support each other can truly be a beautiful thing, because, after all, I'm in competition with none other than myself. I am not interested in competing with anyone else. My new mantra is:


I am my own competition! 
I plan to be better today than I was yesterday.

And with that, it's a wrap for February...until next month, I pray you live in peace and wish you many blessings and an abundance of good health. As always, I bid you success in striving to make health a priority and fitness a habit.

New to Health Partners? If you're interested in joining the Health Partners on our weekly health and fitness adventures, please fill out the membership form and we will be in contact with you. You may also send an e-mail to HealthPartners@HealthierPicks.com.

Remember to leave a comment below!

Sunday, January 31, 2016

Winter came with a bang!

Peace and Blessings Health Partners! 

Knock, knock, it's Jonas2016

Winter finally decided to visit us with Snow Storm Jonas2016 towards the end of January. The storm reminded me of the blizzard of '96, except this time, I got a good understanding of what my parents must have gone through as they tried to keep me and my three siblings occupied. Jonas2016 gave the kids a much welcomed 11 straight days out of school! YIKES!!! Apparently, the snow storm neglected to check-in with parents to see if it was a good time for us. Since sitting the kids in front of the television was definitely not an option, I had to come up with creative ways to keep them from being bored. On the fitness side of things, the one thing that helped keep me sane through the days we were home-bound was exploring different exercise routines with the boys on YouTube. I would be the first to admit that I am such a social butterfly and often need the company of other adults around me to make it through a good workout, but the company of my three boys had to do. We did jumping jacks, push-ups, sit-ups, and even had a couple of Zumba dance parties. Soliciting workout ideas from the Health Partners' group list also helped get us a good mix of things to try. When staying indoors became a bit too much, we bundled up in layers and went outside to get some fresh air.


On the health side of things, I am so glad we stocked up on plenty of fruits and vegetables. With my boys, one thing I can attest to is that they will eat whatever they find in the refrigerator, cabinets, and kitchen shelves. We had an abundance of apples, green grapes (their favorite), clementines, pears, tomatoes, carrots, and celery sticks. I couldn't help smiling every time I saw them make a trip to the refrigerator to grab something to eat. We did some healthier snacking too with some mixed nuts, Kind bars (my favorite), and Back to Nature organic cookies...with great attempts made to keep them at appropriate portion sizes. One new item I have fallen in love with are the Stone Ground Whole Wheat Fig Newtons. They are quite delectable! I think they've just made it to the Healthier Picks' list of must-haves.

Our cabin fever snacks




Summary of activities
Walk at the Theodore Roosevelt Island (1/1/2016)
Health Partners spent new year's day with fitness on our minds. I'm sorry to have missed this walk as I had a coughing spell I couldn't shake off in time. The ladies covered about 2 miles, notwithstanding the cold, and shared some gorgeous pictures of the beautiful scenery. This is yet another one of the wonderful treasures tucked away in our backyard, right off GW Parkway.

Theodore Roosevelt Island
Theodore Roosevelt's statue


Cardio & Belly dancing (1/3/2016)
This was another intense "putting us through the ringer" cardio workout session with Tracey, on another very cold day. Twenty-eight degrees to be exact, but that didn't stop the Health Partners. Tracey incorporated five stations to our routine: agility ladder, side shuffle with 5lbs weights, burpees, jump rope, and cross country skiing with weights. By the time we got through this routine, we were so ready for belly dancing.

Cardio with Tracey



Another belly dancing session with Tracey



Kickboxing (1/5, 1/12, 1/19/2016)
Health Partners now join the Cardio Kickboxing Group on Tuesdays to supplement our Sunday private sessions. I'm always excited to join the cardio-group ladies for an additional workout session with Saira.


Cardio & Endurance Training (1/0, 1/17, 1/31/2016)
Health Partners had three cardio & endurance training sessions with Saira this month. The classes have definitely gotten more challenging, and we welcome the challenge! On another exciting note, we finally got to work with the huge tire I've been eyeing from the very first day. And in the last class session, Health Partners tried a Mommy & Me workout day. We thought it would be fun to include our little ones in some fitness fun. It was a hit! They had a blast, so that  idea is a keeper.

Saira demonstrates how to work with the tire

This month, Saira also shared the latest physical activity guidelines from the US Department of Health and Human Services (DHHS) with the Health Partners. The guideline that caught my attention is the suggestion that adults engage in 150 minutes of moderate-intensity workout in order to reap substantial health benefits such as decreased likelihood of developing a number of chronic diseases. Guess what, Health Partners are already doing just that and some more. We should definitely keep it up and add some more vigorous-intensity and muscle-strengthening activities in order to reap more extensive health benefits. 

Useful guidelines for keeping active

Zumba (1/14, 1/28/2016)
In order to get up to the recommended 150 minutes of weekly activity, Health Partners are encouraged to attend Zumba at the community center. The instructor, Dionne, brings a high-tempo to the Zumba Dance Party, as it is referred to. I forgot to pack my workout outfit and proper shoes on one of the class, but I didn't let that discourage me. I jumped right into the fun not afraid to dance without shoes, and "winged" it with my pink-ish socks. I definitely enjoy the cardio benefit of this class and plan to continue with it as a supplement to our Sunday sessions.

Ready, set, and Zumba in pink-ish socks

When it comes to health and fitness, one of the things I learned is the great effect of one's behavior. Health doesn't just happen, and neither does fitness. It takes making conscious decisions and proactive steps to make health and fitness "happen." Some of the conscious decisions I have made in the past couple of months is to take time out for myself. I ensure that I leave work early enough to be able to make it to my Tuesday and Thursday classes. I try to get in bed early enough on Saturday nights in order to be well rested and ready for the Health Partners' Sunday morning workout session. And reflecting back on Jonas2016, had I stocked up on junk food, junk food is all my family would have feasted on during those home-bound days. And had I permitted the kids to have their way with the AppleTV (we still don't do conventional television), cartoon is all they would have consumed. The conscious decision to pack the refrigerator and kitchen shelves with healthier, and tastier, selections kept their taste buds, and mine, very happy. The decision to keep them active was in many ways my strategy to avoid getting bored and "unmoved" (pun intended). In the end, we scaled through Jonas2016 in health and much needed fitness and I hope I can say the same for the entire year when 2016 comes to a close.


That's it for January...until next month, I pray you live in peace and wish you many blessings and an abundance of good health. As always, I bid you success in striving to make health a priority and fitness a habit.

New to Health Partners? If you're interested in joining the Health Partners on our weekly health and fitness adventures, please fill out the membership form and we will be in contact with you. You may also send an e-mail to HealthPartners@HealthierPicks.com.

Remember to leave a comment below!

Thursday, December 31, 2015

Ending 2015 on a healthier note

Feeling accomplished

Peace and Blessings Health Partners! 

The Healthier Picks, LLC © 2015 website finally launched December 1st as planned! This is such a major accomplishment that I needed a couple of days to relish that launch moment. This Health Partners blog can be found on the website's "Our Social Responsibility" page. We also had our very first major event, the fundraising dinner for the kids' school. It was a ton of work, but well worth the time the Healthier Picks team put into it...thank you ladies!

Shout outs to the Healthier Picks Team



Health Partners didn't do much biking this month, but I do feel accomplished in the bike department, nonetheless. I finally got the hitch and bike rack installed. No more hauling the whole bike into the trunk anymore. Also got around to naming the bike, my littlest baby, TITI, which means eternal / endless / forever in Yoruba. I chose this name because I hope Titi will forever be my side kick on this health journey. There she is, posing without her front wheel.
My forever bike, "Titi"


Health Partners meets
The month of December presented us with a much welcomed warmer-than-expected weather, which I am totally grateful for. The first couple of weeks sent us scrambling for indoor activities...then came the warmer weather, which brought us right back outside again. This warmer month has helped contribute immensely in achieving the ubiquitous goal of striving to make health a priority and fitness a habit. I'm sure that such weather anomaly will not be the case in years to come, but at least it's a good start for Health Partners. I must confess, I did not miss snow one bit, you couldn't find even a trace of the desire to go sledding in me this season. 

I would be remiss if I do not acknowledge the fact that I could not have accomplished any health goal of being active 2-3 days a week in this past month alone. So, from one Health Partner to another, a huge thank you to all the Health Partners. This month and the last have been one of the more active months in my adult life and I appreciate everyone being such a great partner and motivator to each other. Here goes a brief description of what we were up to in the last month of 2015.



Summary of activities
2015-1206: Walk at the Baltimore Waterfront Promenade
We gave the outdoors one more try after a series of frigid cold days. A couple of Health Partners walked the Baltimore Waterfront Promenade, starting from Federal Triangle. It was a sight to behold! The various battle and war relics such as the cannon and shipwreck remains were fascinating to us and to our 7- and 8-year old sons who accompanied us. It is so easy to forget that this city of Baltimore, tucked away in our backyard, is so rich in American history.
Baltimore Waterfront Promenade

2015-1213: Kickboxing with Saira (private Health Partners session)
In anticipation of colder weather, we ran back to the indoors. We elected for kickboxing with Saira Khan, a martial arts trainer. This lady truly makes health a priority when working with the ladies. Saira...that's Dr. Khan, as she's a doctoral-level trained nutritionist from the University of Maryland...holds weekly all-women kickboxing sessions at a martial arts studio. Health Partners are entirely grateful that she has welcomed us to her space and taken the time to share some health nuggets with us. After our first 45 minutes workout session, she shared the importance of staying well hydrated with us. 
Battle rope training

2015-1215: Kickboxing with Saira (general admission)
We loved the private session so much that Health Partners decided to join Saira's weeknight kickboxing class to supplement our Sunday morning activity. It was a great feeling of sisterhood, having other woman (no less than 25 by my count) gather together for no other reasons but to get on with a healthy lifestyle. I loved every moment of the hour long work out.


2015-1220: Zumba with Nefertiti (private Health Partners session)
Nefertiti welcomed Health Partners to her Columbia Lady Group Fitness. This studio is exclusively for women, so NO BOYS ALLOWED! Well, except for the little ones, for whom she provides a play area where they can hang out while the mommies get on with their workout. This lady, I know in my heart of heats, has truly made fitness a habit. In addition to Zumba, Nefertiti offers Turbo Kick, Yoga, Total Body Sculpt, Core Fusion (YES PLEASE, I could use a few sessions of those), Hot Hula, R.I.P.P.E.D, and Socacize. I live for those evenings I can join her classes. 
Columbia Lady Group Fitness studio

2015-1222: Kickboxing with Saira (general admission)
This was another packed weeknight kickboxing class with Saira. The camaraderie among these women is no match. It's such a great feeling to see women who we run into at the stores, in the playground, at the school, and other places in the community, standing side-by-side to get a solid workout session in a positive and safe environment.


2015-1224: Walk on the Paint Branch trail
This was such an impromptu event. After realizing that I would be off work on the 24th and 25th, and not wanting the good weather to go to waste, I called on my fellow Health Partners. About five of us hit the trails on this rainy, but quite warm-for-the-winter kinda' morning. These were all ladies I had never walked with, another perk of being a Health Partner: your circle of friends widens each time you show up to an event. I've been on this trail a number of times, but for the very first time, I was encouraged to try out the exercise gadgets on the trail. With all these FREE resources (free trail, free exercise gadgets that look and feel like gym quality etc.), why do we pay so much for Gym membership that we never make use of? Just food for thought. Back to the trail...we ran into PG County executive, Rushern Baker, jogging right along the trail with his entourage. He's definitely making use of what we already have at our disposals. These trails and parks are the best!
Trying out the outdoor exercise equipment

Paint Branch trail

County Executive, Rushern Baker & entourage jogging on the Paint Branch trail


2015-1225: Walk at Patapsco Valley State Park, Avalon Area
A few Health Partners dedicated this day to our fitness goals. The park was scheduled to be opened, but for some reason, the gates remained locked. After waiting anxiously in the car for what seemed like an endless "waiting for the gates to open" period, we decide to take matters into our own hands as we did not drive all of 27 minutes, only to be turned away. We drove a few yards from the state park, parked the car along the side street, and walked through the open sides of the gate that leads onto the trail. This path was a long walk, about 1.25 miles or so, before reaching the beginning of the Avalon Area. We decided to walk back to the gate, which meant about 2.5 miles, and call it a day. It was well worth the time and energy we put in, and I looked forward to coming back. It'll definitely be great for biking adventure.
Patapscco Valley State Park


2015-1227: Cardio and resistance training with Saira (private Health Partners session)
Just when I thought Saira had pull all the tricks out of her wonderful kickboxing fitness hat, she pulls this challenging on the Health Partners...a 50 minutes rigorous workout session. The Health Partners had 5 stations to visit: kickboxing, floor roller weight, chair arm strengthening, battle rope training, and wall squats. These all sound simple, but three days post workout, I was still feeling the firmness in my abs, thighs, and arms.
"Kicking it" with Saira

2015-1229: Kickboxing with Saira (general admission)
It was nice to be able to get active once again during this week, even with the soreness from Sunday's resistance training still very much present. This Tuesday kickboxing class was just what we needed to remind our aching muscles that there is plenty more to be done to whip ourselves into shape. 


2015-1230: Salsa Zumba with Nefertiti (general admission)
This was a Salsa-themed class with Nefertiti and a number of other Zumba instructors grilling us. The studio was super packed!!! It was well worth braving the I-95 traffic jam to spend this hour and a half with the ladies. Again, I live for those evenings I can join Nefertiti's classes.


2015-1231: Biking at Patapsco Valley State Park, Orange Grove
Not wanting to bike through the park solo, I called upon an honorary Health Partner...my 8-year old son. He was actually excited to tag along on the fun ride through the Orange Grove area with his green bike, which he appropriately named EARTH...let's play nice now Titi! By the time we were done, I was dog-tired. This child wore me out after only 45 minutes of riding with him. Advise to Health Partners: work out with someone with a lot of energy, like an 8-year old, from time to time. This will test the limits we set for ourselves and can take you to greater heights.
Honorary Health Partner...my 8-year old companion


And it's a wrap for December...until next month, I pray you live in peace and wish you many blessings and an abundance of good health from the Almighty. I bid you success in striving to make health a priority and fitness a habit.

New to Health Partners? If you're interested in joining the Health Partners on our weekly health and fitness adventures, please contact us by clicking here or send an e-mail to HealthPartners@HealthierPicks.com.

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