Recently, I was strolling through my emails and found information on a couple that created fitness program and foundation to support students in Atlanta. If you are local with younger children, this might be something to look into for your family. I love the concept of the program because it is a combination of fitness and tutoring.

More information about the program:

30 Day Fiber Choice Get Picky Challenge Is Over!

Thirty days goes by so quickly. I can't believe my challenge has come to an end. Thirty days again I joined the Fiber Choice 30 Day Get Picky Challenge. We were offered out choice of Fiber Choice products and I naturally chose the weight management product.

Keep Pushing

Hello and Happy Monday!

Well after my visit with the Endocrinologist, I am encouraged. He told me to keep doing what I'm doing. I have more testing to do but he didn't want me to get discouraged. He was impressed by my numbers and that let him know I have been dedicated to losing weight and being healthy. My cholesterol is perfect and there is not indication that I'm at risk for diabetes.


Now, I did reach out to a national nutritional program to participate in a blogger program they are running.

Running with Pain

I will be the first to admit that I am addicted to running. However, the last two weeks or so has been extremely difficult. I'm getting stronger and faster; however, it seems I can't get my muscles to relax while I'm running. This causes spasms in my hamstrings, but I can deal with those. The major issue I'm having is my entire legs aching when I'm not running. The other night the pain was so bad it woke me up out of my sleep. For awhile, I laid there hoping it would pass. Over time, the pain got worse and I began to cry. I'm not a crier and I have a high tolerance for pain. So this pain was something serious. Anywho, I finally realized that I had to take something. I reached for my muscle relaxers and about  30 mins or so later the pain has ease to a tolerable level. I got up the next morning and hit the pavement like nothing happened.

Change is Here!!!

I've officially change the blog name and purchased a domain for it.

Here are the new addresses:

Twitter: www.twitter.com/healthytiki

Pinterest: www.pinterest.com/healthytiki

Facebook: www.facebook.com/healthylivingtiki

If you already follow me, you should be fine and no need to re-follow. If you don't currently follow me, use the links about and connect with me.

I also created a new YouTube channel: http://www.youtube.com/user/healthylivingtiki

Thank you all for your support.

 

Color Me Rad 5K

Hello,

I wanted to start posting pics of my racing. I thought it might be encouragement that you don't have to be at your goal size to get out and run.

Now, the pics I'm posting for today is from the Color Me Rad race on 9/29. You run the 5K and at different part of the race they throw powdered color on your or wet color. It's just cornstarch, so nothing harsh.

A grown woman should never have this much fun playing in paint! LOL Hope you guys enjoy the pics.

This post has been sitting in my drafts for some strange reason since I ran it last year. I paid for the picture, downloaded them but never posted. I do apologize for not posting before now.

Meal Plan for 4/21- 4/27

Hello Low Carber!

I need to get back to posting my meals for the week. You will notice I do have a few complex carbs in the mix for the week because I'm upping my cardio and adding strength training back in. I adding the carbs on the days I run and workout. Friday and Saturday evenings are in limbo. I have friends coming in town for a hair show this weekend and I already know Fri I will be having Chicken and Waffles at Gladys Knight's restaurant. Saturday, I'm not sure if the ladies want to go out or have me cook. I do know I will try to find a low carb option on the menu of where ever we go.

 Lastly, I'm still doing intermittent fasting but I opened up my eating menu to 2pm - 10pm. This should be more than enough time for me to eat a nice lunch and dinner. If you are wondering why so late, I'm up normally until 2 or 3 am and I've been known to forget to eat. This helps me eat when I remember without guilt and not be hungry in the middle of then night.

Here is the plan so far:

Sun:
        Lunch: I forgot to eat lunch today and doubled the amount for dinner, except the broccoli.      I  just had one portion of that b/c it is high in carbs.
        Dinner: Baked chicken breast, broccoli w/cheese, and sauteed mushrooms

Mon:
         Lunch: Green juice w/a scoop of unsweetened and unflavored protein powder
         Dinner: Baked Chicken Parmesan w/broccoli

Tues:
          Lunch: Oatmeal w/pecans, peanut butter, almond milk, and protein powder
          Dinner: Chicken Roll Ups and green beans

Wed:
            Lunch: Baked wings and tomatoes w/mozzarella
            Dinner: Corned beef and cabbage

Thurs:
           Lunch: Baked Tilapia and salad
           Dinner: Corned beef and cabbage

Fri:
      Lunch: Juice w/a scoop of protein powder
      Snack: Tomatoes and mozzarella
      Dinner: Chicken and waffles w/butter and syrup?

Sat:
       Lunch: Bacon and eggs
       Dinner: Unsure

I plan on running and working out three times each this week. I'm going to run Mon, Tues and Fri. I plan to lift weights on Mon, Wed, and Fri. On Wed and Thurs I will workout using a video, ONdemand, or the elliptical
       

Oxygen Women's Fitness | Fat Loss | Fat Loss 411

 I found this article and I thought I would share it with you. It has some very simple ideas to get you going. The purple font is my response to each tip.


Oxygen Women's Fitness | Fat Loss | Fat Loss 411

 

Flustered about fat loss? We give you the real deal, straight from fitness expert, Nicole Nichols.

By Rachel Crocker; Photography Paul Buceta 

With so many “get fit quick” schemes out there, it can be hard to tell the difference between the hype and the truth. We spoke with Nicole Nichols, sparkpeople.com’s resident fitness expert and creator of SparkPeople: 28 Day Boot Camp DVD (she was also recently selected by the American Council on Exercise and Life Fitness as America’s Top Personal Trainer to Watch) about some of your most – pardon the pun – burning fat-burning questions.

1. An empty stomach doesn’t equal a bigger fat burn.
If you exercise first thing in the morning, you’ve probably wondered if eating before your workout will help or hinder your results. The answer, according to Nichols, is to do what works best for you. “Some people exercise just fine in the morning without eating first,” she notes. “If you can keep up the intensity for a strong workout and not feel sick or lightheaded, then go for it.” But if you do opt to nosh before your morning workout, make it a fast-digesting carb instead of a heavy protein bar or shake, which can sit in your stomach and may lead to cramping.

• Many years ago I found it to be more effective to workout on an empty stomach. Now that  I'm older I can't get away with it. I realized that I don't have as much energy and I burn out far faster. Now, don't get me wrong, I'm not having a full breakfast but I have to at least have some type of small snack. I typically go with a protein shake or a freshly made juice. I've notice that my endurance and stamina has increased since I've made the change.

2. Circuit training is effective – if you do it right. 
Not every circuit workout (when you move from one exercise to the next without much rest) is a major calorie burner, says Nichols. For example, if the majority of your workout consists of isolation moves like biceps curls and crunches, you won’t burn as many calories as you would if you included compound exercises like squats and presses, or movements that utilize both the upper and lower body at the same time. Incorporate walking lunges with biceps curls, or squats with shoulder presses into your next circuit for a bigger burn. “The more muscles you use, the more likely you are to get a calorie burn that rivals a traditional cardio session,” she explains.
 

• When I was working out at the gym, this was my method of training. I worked with a trainer in my early 20s I worked with a trainer that only used "super sets". I lost weight very quickly after having using his method. This is something I stuck with over the years.

3. A great workout at home IS possible! 
A mere $60 investment can get you a bona fide in-home starter gym. Nichols suggests you invest your cash in a stability ball, a set of dumbbells and a jump rope to start. But you already own the best piece of fitness equipment: your body. “Plyometric and explosive cardio movements like jumping, outdoor running and sprints don’t require anything more than a good pair of shoes,” she points out.

• I no longer have a gym membership. My father made a suggestion that I went with and it works for me. I simply purchase pieces of equipment that I was interested in trying and created my own workout area at home. I have a treadmill, elliptical, stability ball, jump rope, Bender ball, kettlebell, resistance bands, dumbbells, etc. I purchase my collection piece by piece and I didn't spend alot for each item.

4. Speaking of plyo: it’s not for everyone. 
These explosive, high-intensity movements are on everyone’s lips as the next big thing in calorie-burning workouts, but beginners should start slow when it comes to jumps and bounds. “These athletic movements really target your fast-twitch muscles, coordination and agility, so you’re training your body in an entirely new way,” she cautions, so if you don’t have a solid cardiovascular base, experience joint issues or have been warned to limit high-intensity exercise, steer clear until your fitness level increases. However, when you are ready to try it, you won’t be disappointed. “Challenging workouts (like plyo) almost always equal results – and more calories burned,” Nichols explains.
 

• My running group added plyo to it's Mon meetings. At first, I was afraid of looking like a fool or how my body would respond. After one session, I loved it. I have a couple dvd sets that I've purchased or borrow, Insanity and Tap Out. I do have other dvd to balance things out for those days I just don't feel like an intense workout. 

5. Being long in the tooth doesn’t mean you have to be wide in the waist.
“There’s no doubt that getting older changes your body and your appearance,” admits Nichols. Factors such as a natural decline in your maximum heart rate and reductions in muscle mass may make it more difficult to keep your hard-earned body, but that doesn’t mean all is lost. “Much of the physical decline we associate with aging may have more to do with increased inactivity than with aging itself,” Nichols notes, adding that strength training is especially important as it can help lessen the loss of muscle that can accompany hormone fluctuations. She recommends lifting to muscle fatigue within eight to 12 reps per set, up to three times per week to “help prevent middle-age spread.”

• When I went to the BGR national meet up in ATL, I had the opportunity to see a woman in her 70s that runs 10 miles everyday and workouts. She has a body that would put some 20 year olds to shame. So, being over 40 is not reason not to workout. If anything it is a reason to workout.

Well, I hope everyone enjoyed the article. As always, please feel free to leave comments or ask questions.


Thanks for reading!



XOXO Tiki!

Sept Challenge

 

Hello All!

So, Sept is my birthday month and I wanted to be back in a certain size. That goal didn't happen. I still believe it was from the extra running b/c I lost everywhere but my thighs. This month I'm going super hard. My 35th birthday is on the 28th and I must have a better body.

 

My goal for this month is to eat as clean Low Carb as I can. That includes fruits, veggies, and meats. I'm going to cut back on my frying. I still lose when I have my buffalo wings but I'm going to do more baking this month. Plus, my baked version of wings are just as good. I'm having some tonight as a matter of fact. I'm also trying to cut back on my peanut butter and plantain consumption. I've discovered that homemade banana ice cream over plantains, topped with peanut butter, SF fudge, and coconut is quite addictive. Delicious but I think I went a little over board on a very good thing. hehe 

 

 

Anywho, here are my plans:

• Juice no more than twice a day followed with protein
• Stay consistent with my water intake and cut back on flavor packets in my water
• Exercise 5-6 days per week
• Eat clean LC
• Get more sleep (even if I have to take my sleep meds)
• Stretch daily (yoga or basic stretching)
• No eating out unless I'm with friends 
•  
•  

If anyone would care to join me, you are welcome to do so. I will be back tomorrow with pics and measurements. 


XOXO,

Tiki

Run for My Life!

I had a much needed conversation with one of my running partners. She is an advance runner and I enjoy running with her b/c she pushes me. She told me this morning that I'm growing as a runner and she can see the difference. It's time for me to learn myself as a runner and work on my endurance. My focus has been building my pace and endurance back up to where it was last year before my accident. She told me to just focus on endurance and pace will come. Last night I ran at my old pace just for a moment and it felt so good. It was the push I needed to step it up and push harder.

I will say some disagree with me adding juicing to low carb. However, I have to do what is best for me on my journey. I'm not on a diet. I'm trying changing my life style and I'm learning the thing that I can sustain long term and permanently. Juicing is one of them. I no longer have issues with hydration. Overall I have a ton of energy and I think juicing has helped in my running progress.


As always I will say, what works for me may not work for other but at the point I'm experimenting and doing me. I think some people get confused and think I'm still on Atkins. I'm not. I'm low carb...Tiki's version of low carb. I'm juicing low GI fruits for the most part.


Hope everyone has a great day! If you have any questions or comments, feel free to leave them on my blog or email me. Thanks for reading!

First Official 5K Race

As you all know I run on a regular basis. However, I never entered a sponsored race until last Saturday. I finally ran my first officially publicly sponsored race. LOL Yeah, I know.

I had fun. I had an injury thanks to new shoes that were too big but I don't care. My knee has been bothering me since and I've tried to rest. You know me that whole resting thing isn't working out too well.

I ran with Black Girls Run. No, you don't have to be black to join. The will let a half of a sister join. LOL There are other mixed folks other than me and some Latinas. I'm sure there are some still trying to figure out what in the hell I really am. Oh well! LOL

Anywho, hope you enjoy the pics!

Yes, I had on eye shadow and lip gloss with a mini hat. You didn't know I was a diva? Now you know! LOL

I earned that beer and I'm not a really a beer drinker

Run for my life...

July is coming to an end. I didn't reach my goal for the month but I'm fully aware of why. In the beginning of the month I had waaayyy too much mango margarita mix. I swole up like a balloon. It was not cute. My face blew up and everything. Once that came down, I had an epiphany about my birthday. I will be 35 and it's five years from the age my mother died. I realized that I began my journey to prevent certain illnesses but I really hadn't dedicated 100%. You get out what you put in. I was losing but I wasn't feeling as good I should health wise. So, a couple of weeks ago I went all in. I started doing two a days and I just started pushing my body harder. I began running through the pain instead of easing up when it began. In two weeks, I see a differance already. Which brings me to reason number two...working out so hard has caused a pause in my weight loss. I know I'm building muscle and I'm fine with that. I'm sure next month I will start to see the .25" drop again. But if I don't, I know that will be the result of Insanity. Yep, I said INSANITY!!!  I'm waiting for my disks to arrive so I can begin on Mon. I'm going to make it drop one way or another to meet my birthday goal and to feel better overall.

So, if you need me I will be running at 430 am or 545 (depending on which running partner I'm with) and again at 7pm. I refuse to let my illnesses stop me from doing anything. They may slow me down but never will they stop me.

Running for my life!

They got me! I went out Mon with my running group. It went from running to plyometrics. It was straight out of the Insanity video. This is supposed to happen every Mon. I thought for sure I was going to be sore Tues but I wasn't. I felt good when I woke up.

I managed to get on the elliptical, do kettlebells, and an ab workout for Tues. Today, Wed, I did the unthinkable. I ran the bridges in downtown Jax. Oh lawd! The first bridge got me. I was literally about to vomit b/c I was running so fast. I told someone they had me running life someone was chasing me with a knife...or Maybe I was running after some buffalo wings. IJS LOL Anyway, I slowed down once we got off the bridge to catch my breath and get ready for the second bridge. I was happy when the bridge went and we had to stop for 30/45 secs. You have no idea. The second bridge wasn't as bad. Now that I've finished both bridges, I can't wait to do it again next week. In the meantime, I will go walking Fri and running again on Sat. I will update if anything interesting happens on those outing.

Now let's keep it moving!

I know I've been slacking. I will post my June goal this weekend. Better late than never:)

New Episode of Run For My Life

After taking a week off due to illness, I'm back at it. My dr told me what I need to do to prevent issues and I'm on it. My only real issues are the blisters I keep getting. I did some online research and I saw duct tape and powder mentioned. I didn't pay it much mind and opted for moleskin and vaseline. However, those two didn't work. Another LC blogger told me, on Twitter, that she has tried the duct tape and it worked. So, tomorrow I will be at the Dollar Store picking up some duct tape to tape my feet up. I'm praying this does the trick b/c I don't want to give up now.

I saw this sign and it says how I feel at the moment.

I hope everyone is doing well with their eating and fitness goals for the month. Feel free to share your progress or comment I enjoy hearing from you all here not just on Twitter or Facebook.

Thanks for read!