I decided to take another look at my own refrigerator and see the changes I have made over the years. Here is my healthy refrigerator evolution.
This is the beginning of my journey to a healthier lifestyle. It’s not a pretty picture at all but this was my first step at having a healthy refrigerator.
Being a vegetarian, I made a shift towards more vegetables. As a result, this began my slow obsession with kale. Unfortunately, I also had a lot of processed items and wasn’t keen on organization.
Remember this photo from a few years ago? I learned more about nutrition thus I realized the importance of eating with color. While the refrigerator is organized, I learned this was a lot of food for just myself and a bit costly.
I cut back on purchasing so much food. Additionally, I focused more on green vegetables and switching foods based on the seasons. Organization was key but I also started learning about meal prepping.
This year, I focused more on meal prepping and staying organized. I relocated across the city (less grocery stores) thus I stocked up on foods in larger quantities until I learned my neighborhood better. I also began to have green smoothies every morning.
I did a 21 day vegan challenge, when I started marathon training, thus my refrigerator looked a bit different due to the nutritional needs that went along with this challenge.
As of today, this is my refrigator after meal prepping. It’s organized, balanced and has the right amount of foods, meals and drinks. I now write out my meals for the week and stick to them.
Look at other refrigerators from this article on Slate.com “What Does Your Refrigerator Say About You.”]]>
I’m going to start posting a workout of the week to help all of you ladies (and gents) out there looking for new ways to stay fit. This week I am focused on the abs.
If you follow us on Instagram you would have seen the workout I posted yesterday. I did sprint drills and ab exercises with a stability ball. It was a great workout and my abs were on fire from the killer ab workouts. I’m always looking for new ways to target my abs, especially my stubborn lower abs. Here are a few AWESOME exercises that will help tone your tummy in no time.
Have questions? Ask below in the comment section.
Also check out some of our picks of Stability Balls on Amazon or shop in the Sporty Afros Amazon store.
The rice cooker is my secret to make steamed salmon in minutes.
While I love grilling and baking fish, it’s often time consuming after a long day at work. I finally found the perfect solution for cooking in a few minutes – the trusty rice cooker. Check out my YouTube video to see my step-by-step steamed salmon recipe.You can purchase a few different rice cookers on Amazon for less than $40! Check out a few of my favorite ones here.
Benefits of Salmon for Hair Growth:
Have questions? Ask below in the comment section.
5 cups fresh spinach
2 (6 ounce) fillets rockfish
10 cherry tomatoes, halved
1/4 teaspoon garlic powder
1/2 teaspoon lemon pepper
1/4 teaspoon onion powder
salt and ground black pepper to taste
2 slices lemon slices
2 slices onion slices
1 teaspoon butter
According to Women’s Running, rest and sleeping are critical for performance, as deprivation can impair post-exercise recovery. During a workout, your muscles break down on a cellular level. Resting allows the body to repair those cells, enabling you to bounce back stronger and faster. Insufficient sleep, rest and recovery also impacts our immune system.
Proper training, nutrition and recovery (including sleep and relaxation) are the vital three components to training. While adequate sleep is critical so are rest days and relaxation sessions. It’s also important to have days where you recover and restore mentally, physically and emotionally. Here are five ways I relax and crack open life.
Make your bedroom a device-free zone. I charge all electronics in my living room. This helps me to focus on relaxing as opposed to checking email or social media.
Practicing yoga and meditation helps reduce mental and physical stress. If you are unable to attend a yoga class or you don’t know how to meditate check out YouTube for some FREE resources. One of our favorite bloggers, BexLife, has tons of 3-5 minute meditation videos as well as yoga workouts on her channel.
Spa time will help you relax and restore your mind, body, and especially your spirit. My best friend and I meet up for spa time every few months. It’s our time to catch-up and it also forces us to take a moment to breathe and prepare for what’s ahead. Typically, we get a reflexology massage, a pedicure and have a healthy meal.
There’s nothing wrong with staying at home. Treat yourself by hiring a cleaning service, ordering in your favorite meal while watching a movie or even taking a nice long bath. The key to a home-cation is to turn off your devices and be lazy. This means absolutely no work.
If you can swing it, plan a trip. You dont have to go far. You can find a local hotel deal on Groupon and go to the closest city to relax or explore the sites. I always bring a small lunch kit or cooler filled with a few healthy snacks for the road. I also never leave home without my travel blender. I can whip up a smoothie anywhere I go and it helps me not overindulge. Once settled, I stop at a local Target, CVS or Costco’s to pick a few items such as fresh fruit, nuts, distilled water and ZICO® Premium Coconut Water™. I often drink ZICO to rehydrate after spending a day at the pool or use either the natural or chocolate flavor in one of my morning green smoothies.
ZICO. Crack Life Open™
Disclosure: This post was sponsored by ZICO® Premium Coconut Water™ through their partnership with POPSUGAR. While I was compensated by POPSUGAR to write a post about ZICO® Premium Coconut Water™, all opinions are my own.
This approach has served me well for over a decade. Until yesterday. Like I said in my post last week, I’m working on a big fitness goal. I’ll announce it in a few weeks once I’m sure that I’m going to stick to the long training process. I’m about three weeks in and I’ve been killing it, or so I thought.
Before I started, I weighed 144lbs which is little higher than my usual 140 lbs, but it was no big deal. I’ve been dieting my butt off and working out six days a week. Yesterday, I was wandering around the break room at work when I saw it…the scale. It called my name, put me into a trance and used its powers to draw me over. Although I made an extra conscious decision not to weigh myself through this whole process, I couldn’t stop myself from stepping on the scale. I weighed…147.5! Lies! So I tried it again and got the same result, obviously. I could have burst into tears. I’ve been working my ass off for three weeks to gain 3.5 lbs. Are you kidding me?!
I was in such a funk for the rest of the day that I barley got through my evening workout. By the time my fiance got home, I had big crocodile tears in my eyes as I sat in the middle of the floor ( I was supposed to be doing my ab workout). I sobbed to him that I’ve been working so hard and I thought I was doing well until I stepped on the scale. He gave me a hug and told me that it was probably all of my new awesome muscles that made the number on the scale go up. Even though he’s probably right, I was still EXTRA bent out of shape all because of the stupid number on the scale. I literally dreamed about working out and dieting.
This morning, my workout went well, but I put in a little extra effort because I was still pissed about that dang scale. Then, got dressed something amazing happened. My belt was loose! Hallelujah! So, it was all in my mind. I am making progress. It’s slow, but it’s there. Like I said in the beginning - scales are evil. If you’re bound by their evil power, I suggest you throw yours in the trash asap.
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It’s hard to travel and stay fit. Often times, I forget things and I have to make a mad dash to the closest store. Usually, it’s really hard to find what I need in a rush and on a budget.
After a few weeks in Florida on business, I came home and decided to hit up Target’s® BOGO sale for their C9 by Champion line with Whitney. We used our electronic Target® gift card courtesy of the PopSugar Ambassador program. We found awesome, cute, affordable workout gear.
Whitney purchased the Target® C9 by Champion Women’s Run Short with Knit Waistband. The bright color is perfect for the summer! Whitney was surprised how comfortable the shorts were. She paired them with a few items already in her workout wardrobe. She thought the inner pocket was a nice touch too.
If you are looking to add a pop of color to your workout gear, the Target ® C9 tank collection has plenty of options. I purchased a layered sports run tank in solar flare. The tank has a built in bra and had a decent amount of boob coverage.
It’s great for running in the hot summer sun. If you are petite, the shirt might be bit long in the torso area. I purchased a large since I have big boobs but normally I would have gotten a medium if it were not for the built-in bra. I also paired the top with the Target® C9 by Champion® Visor Hat in Black to keep my hair out my face as I worked out.
Overall, I was surprised by the quality and selection of the C9 collection. Since I travel often, it’s nice to know I can head into my local Target ® store for the fitness gear I need. It’s a great collection for a workout such as a 5k but also live in. It’s a great line, which is designed for performance and comfort to suit both casual weekenders and elite athletes.
As an added bonus, check out this challenging shoulder workout. All you need is a pair of 5lb weights.
Disclosure: This post was sponsored by Target® C9 through their partnership with POPSUGAR Select. While I was compensated to write a post about Target® C9, all opinions are my own.
After I workout, I drink some hot lemon water as I get ready for work. Lemon water has some AWESOME benefits like boosting your immune system, aiding digestion, balancing PH, etc.
Next, I have two pieces of cinnamon raisin Ezekiel bread with 3 eggs. I have to eat a filling breakfast or I’ll set myself up for binging later in the day.
I’ll have a protein shake as a snack. Right now, I do chocolate protein powder and almond milk. When I run out of that I’m going back to one of my favorites – Peaceful Planet Brown Rice Protein Powder or Vega Protein Powder. I’ll mix it with vanilla almond milk and some fruit to make a protein smoothie.
For lunch I’ve been eating shrimp spring rolls.
When I get tired of those, I’ll get the grilled shrimp skewers from Zoe’s kitchen and a Greek salad.
…An ahi tuna salad …
…or the fish and veggie plate from Fadi’s.
I like having multiple healthy options for lunch because I get sick of eating the same thing every day!
If I’m still hungry after lunch, I’ll have another protien shake or carrots and hummus.
I’ll eat a piece of blackened tilapia with 1/2 cup of black beans and 1/2 cup of brown rice topped with some salsa. It’s really yummy and filling.
I stick to this diet Monday through Friday and something really similar on the weekends. Right now, I’m not doing cheat meals. The most cheating I’ve done is having a veggie burger. It’s been tough, but sticking to a balanced, protein-rich diet is key to me reaching my fitness goals.
I can’t wait to announce my fitness plan in the next month or so. I’ll have some amazing progress pics for you guys too!
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Before you kick up your feet and indulge for independence day, take a look at our tips to have a healthy July 4th weekend.
Recipe: Beef Satay Skewers courtesy of Bethany show
Recipe: Wasabi Tuna Slides courtesy of Bethany show
Note: I love gluten-free buns for sliders!
Check out these healthy unbelievably simple, healthy appetizers!