Posts tagged ‘fitness’

Health Nut Wednesdays : Couch 2 5K



I’ve been working on getting back on the healthy road. A friend of mine suggested I look into Couch 2 5K. C25k is a mobile app in which you can train for a 5k marathon with out paying for a trainer. I had recently rejoined my gym and thought this would be great to try out. I’ve heard nothing but good things about it so I figured why not give it a try. I wasn’t necessarily the running type so I figured this would be a great way to get me moving.

The way the app works is it builds your resistance up. You only run 3 days a week and it alternates between walking and running. So the first week you run for 60 seconds and then walk for 90 seconds. Week 2, run for 90 seconds, walk for 2 mins.

This week I started week 3. I admit I was extremely hesitant because this week it got intense. Run for 90 seconds, walk for 90 seconds, run for 3 minutes, walk for 3 minutes.

Yes 3 minutes.

I’ll admit it. I doubted myself. I’m not the smallest person and I didn’t think I’d be able to do it. I was really nervous. So what did I do?

I went to the gym, got on the treadmill turned on my music and started the program.

And guess what? I ran for 3 minutes without stopping! TWICE!!

I believe that 50% of exercise is physical, the other 50% is mental. When I was running, my legs were hurting. It was hard. But I had my music pumping in my ears and I just push myself.

“Keep it going, Malikah. You got this.”

So happy right now!!

So happy right now!!

After I finished, I felt so GOOD!! I had the biggest smile on my face. Running for 3 minutes straight was a personal threshold for me. I would have never thought I’d be able to run for 3 minutes non-stop. After I got done, I felt like I could run for 30 more minutes. My mind set completely changed at that moment. Physically it was tough, but mentally I loved it. My inner runner has been born.

I’ve made the decision to not look at exercise as just something to do. It’s a lifestyle. I’m incorporating it into my life. Since I’ve adopted that mindset, exercising has become much more fun. I used to say “Running isn’t for me” not because I didn’t like (I never did it) but because I was afraid. Now that I have overcome that fear, I love it. Can’t wait to do it more.

What are you doing for exercise? Leave a message below!!

*sidenote: Both times I ran, J*DaVeY was playing on my iPhone. Go figure!!


Control Your Health, Control Your Life!!!

This past week was National Women’s Health Week. All across the country, women were being encouraged to get check ups and know where they stand health wise. I didn’t get a chance to go to the doctor this week, but since the beginning of the year, I have been trying to be more conscious of what I eat and my health in general. Below are a few of the steps I’ve been taking.

  • Drink More Water.

Water is central to being healthy. It helps with weight loss, but it also helps your skin, hair, and internal organs. Water is one of the best things for your body. It also is great for keeping your digestive system running smoothly. I make sure I drink water everyday. I try to drink at LEAST one 20oz bottle every day, which isn’t enough, but it’s a start!

  • Get Moving!!

I have found some free african dance classes here in NY as well as a yoga class that is $10 a class. I have been doing them for about 2 months and I can feel a difference. I also take steps instead of elevators (depending on how many flights). I have also opted to walk more than catching the bus (depending on how far I’m going ;-)). These little things help get my blood flowing and my metabolism flowing.

  • Eat breakfast – the healthy way!!

I took a workshop on cleansing the body and one of the things that stayed with me was the importance of breakfast. Here in NY, everyone is on the go and we often times skip breakfast or if we do eat breakfast, it’s bacon, egg and cheese on a roll with a coffee. Not the best thing to eat every morning. Breakfast is what gives you the energy you need for the day. No wonder we’re so exhausted by 12pm, we’ve been running on E all day. I have begun having fruit for breakfast. Not only does it fill me up, but it gives me energy. Fruit is a great energy booster. And it tastes great too!!

  • Keep track of what you eat.

I’ve started a food diary, where I write down everything I eat. We don’t think our eating habits are that bad until you see them on paper. I know mine were. Whoa. It wasn’t that I was eating alot, but what I did eat wasn’t the best. So I may only eat twice in one day, but those two meals were egg and cheese on a roll and then a #2 from Popeye’s. Not good. I recently signed up for MyFitness Pal as a way for me to not only track what I eat, but also how many calories I eat and burn. A few friends of mine and my mother have joined this site and they like it. Hopefully it will help me become more conscious of what I’m doing with my diet.

  • Less chips, more fruit.

I have began cutting junk food out of my diet. I admit, it’s easier said than done however with the increase of fruit in my diet I’ve noticed an increase in my energy. I also have cut carbonated drinks out of my diet. I’ve probably had maybe 5 this whole year, which is a HUGE improvement from having one almost everyday. I have began drinking more tea, natural juices, and water. Not only have I noticed a change in my energy, but also in my skin.

These are just a few things that I’ve changed in my life. My next step is to get back into the gym. I’ll continue my African dance and Yoga classes, but I miss going to the gym and pushing myself on the different machines.

What are you doing to live a healthier lifestyle? Share below!!