Exercise is an important part of life.
Diet and hustle culture often portrays the idea that our workouts must be routine and boring, or overwhelmingly intense, or done at the gym with equipment.
No shade to the sistas that like to get down like that, but for the rest of us, I am here to remind you that there are so many other ways to get active and show love to your heart, muscles, and joints through movement. Need somewhere to start?
Checkout the suggestions below and don’t be afraid to get creative 😉
Let’s move, sis!
Dance
My old roommates will tell you, one of my favorite go-to workouts is having a Beyonce-themed dance party, or learning full choreo from one of her performances/videos! ‘Cause I slay 💁🏾♀️
Have a dance party, attend a dance class, or learn a choreographed dance online for a fun workout at the intensity level of your choice.
Walking
Go for a walk in your neighborhood
Walk to the store instead of driving
Visit a museum or be a tourist in your (walkable) city
Do some window-shopping–walk around the mall or outlets a few times
Take the stairs instead of the elevator
Do a guided workout on YouTube, Instagram, or an app.
Here are a few of my faves:
YouTube: and8 Fitness has the best themed dance workouts, and I do mean WORK out!
Instagram: Put together a hodgepodge of workouts using IG:
@TheRealMoWorldwide, Auntie Mo’nique is always giving fitness and health inspiration with her trainer, @DwightHoltJr.
Check out @urbvnfit to “get in formation” - this page will help you tone your body and make sure your form is on point while doing so.
@_crystalimani plays no games, okay?! Check her out for guidance in the gym.
App: FitOn is a great app with a wide variety of workouts from stretching, to HIIT, to strength training, and much more. My favorite part is that the workouts range anywhere from 5 mins to 30+ minutes!
Work from home? Break up your workday with jumping jacks, pushups, burpees, or sit ups during breaks
Look up the Pomodoro technique for a cool work flow
Do the things you loved as a kid
Skating
Laser tag
Riding your bike
Join an adult sports team
Baseball
Softball
Flag Football
Kickball
& more… Check out what’s offered near you if you miss the healthy competition and regular workouts embedded in your schedule!
Do your chores
Cleaning the house can be a great source of exercise
May this article empower you to take charge of your medical experiences in a way that successfully meets your medical needs. Read more about our very own AAA Method for effectively navigating your medical appointments. You can also check out our previous blog, 5 Ways to Care for Your Health in 2022 to learn how often you should be performing self checks at home and making trips to your local medical professional.
The AAA Method - Archive, Advocate, Ask (Repeat)
Archive Your Experiences
Before your appointment, take note of things you may want to share with your practitioner.
Examples:
Any changes in your body, and when they started or when you noticed them
Effects of new medication - Are you getting the intended benefits? Are there any unfavorable side effects?
Personal health goals
Questions you want to ask
Advocate for Yourself
During your appointment, keep in mind that while the doctor, dentist, etc. is the medical expert, YOU are the expert on your body. Treat your medical appointment like a collaboration session with the purpose of keeping you healthy and meeting your goals. Let your doctor know what you want to get out of the session and the outcomes you want going forward, and then see to it that these are the main topics of conversation. There is no reason to be shy or intimidated when in the room with your doctor or medical professional, and you should resist the urge to lie or keep secrets. They can’t offer you the best possible solutions without the full context. If you don’t feel comfortable being transparent with your practitioner, consider finding someone you’re more comfortable with, whose medical values align with your own. Most medical insurance companies have online databases that allow you to browse medical professionals in your area that are covered by your insurance. If you don’t have insurance and your options are open, you can still utilize most of these databases, and/or Google is a great place to start.
Ask ALL the Questions
You are paying to see a medical professional; they are there with the intention to help you get and stay healthy. So, while you are there, ask the questions, including the ones you think are too “dumb” or personal, or might make you “look a certain way.” What they think about you as a person is none of your business, but the expertise they can offer your curiosity and gaps and knowledge IS your business, sis! & again, if you ever feel judged or out of place when opening up or asking questions, first, check to make sure it’s not just you adjusting to being out of your normal comfort zone, and if it’s not, guess what? You can look for someone who is a better fit!
Remember, “[She] who asks is a fool for five minutes, but [she] who does not ask remains a fool forever.” – Mark Twain
So, ask away!
Archiving your experiences, advocating for yourself, and asking questions
will help you to ensure you are getting the most out of your medical appointments.
Don’t be shy; partner with your professionals to maintain the best, healthiest version of you.
We hope this post helps you do just that!
Happy New Year, Ladies!
I hope you had a safe, enjoyable holiday and are feeling ready to take on 2022! It’s that time of the year again. Many of us are making resolutions and setting the tone for the next 12 months, making plans to start doing new things, or to continue what we started in 2021. This year, and every year, taking care of our bodies should be at the top of our list of priorities. Commit to making your health a priority this year by:
Moving your body
Nourishing your body
Resting your body
Checking on your body
Listening to your body
Oooh, Move your Body, girl! *Nina Sky voice*
Do your best to get active for at least 25-30 minutes about 3-5 times each week. Remember, your workout regimen can be as simple and enjoyable as you make it. So make it fun and get active this year!
Dance
Have a dance party, attend a dance class, or learn a choreographed dance online
Walking
Go for a walk in your neighborhood
Walk to the store instead of driving
Visit a museum or be a tourist in your (walkable) city
Do some window-shopping–walk around the mall or outlets a few times
Take the stairs instead of the elevator
Do a guided workout on YouTube or an app like FitOn
Work from home? Break up your workday with jumping jacks, pushups, burpees, or sit ups during breaks
Look up the pomodoro technique for a cool work flow
Do the things you loved as a child
Skating
Laser tag
Riding your bike
Join an adult sports team
Do your chores
Cleaning the house can be a great source of exercise
Nourish your Body
Drink your water and eat foods that give your body more of what it needs and less of what it doesn’t. Eat foods daily with a healthy balance of:
Vegetables
For vitamins, minerals, fiber, and carbs
Fruits
For vitamin C, carotenes (immune system enhancers), folates (healthy cells), and carbohydrates
Breads & Cereals
For complex carbohydrates, fiber, calcium, iron, and B vitamins
Milk & Dairy (or substitutes)
For calcium, magnesium, protein, and vitamins A, B6, and B12
Meats & Proteins
For iron, zinc, protein, and B vitamins
Fats (oils)
For fatty acids
Fatty & Sugary foods
For pleasure, in moderation of course! 😊
Rest your Body
Rest and sleep are integral parts of health! Don’t forget to take mental and physical breaks this year, and to get enough quality sleep each night. During sleep, your body undergoes many processes that are important for optimal health, such as cell restoration and muscle repair. Get better sleep this year by implementing new sleep routines like setting a bed time, avoiding blue light for at least 30 minutes before bed, and sleeping in the dark. Look out for our future post on how to get better sleep. Until then, rest well, sis!
Check on your Body
This year and every year, make sure you are checking in on your body both by doing self checks at home and going to see specialists at the recommended cadence.
Self Checks:
Breast Exam – Monthly
Heart Rate Check-in – Daily in the morning
Blood Pressure – Bi-annually for women ages 20-39 years and annually for women 40+ years
Check your skin for moles and other abnormalities – Monthly
Go See the Doctor:
Physical Exam
Ages 19-21 – Every 2-3 years
Ages 22-64 – Every 1-3 years
Ages 65+ – Once a year
Pap Smear
Ages 21-65 years – Every 3 years
Women over 30 may choose to get this exam every 5 years
Mammogram
Ages 45-54 years – Annually
Ages 55+ – Bi-annually
STD Screening
At least annually, and between sexual partners
Dental Exam
Cleaning and check-up – Every 6 months
X-rays – Annually
Note: Check to see what exams your insurance covers and how often. Take advantage of any other covered services and exams not listed here. If you don’t have insurance, check out alternative options to help you keep your health in check!
Most importantly, Listen to your Body
When your body is thirsty, give her water.
When your body is hungry, feed her. When she’s full, stop.
When your body is tired, give her rest. When she’s energized, get up and moooove!
When your body is feeling “off” in any way, don’t ignore her. Investigate!
When your body is giving you signals, listen and try to figure out what she’s trying to tell you. It may take some time to begin to recognize when your body is talking to you and why, but be patient and keep listening until you learn her voice.
Remember, being healthy is a journey of continuously making the most healthy choices for yourself. So, give yourself grace and leave the guilt trips out of it. Every day, every meal, and really, every hour is an opportunity to give your body what she needs. Resist the urge to feel shame for “falling off” or to wait until tomorrow, next week, or next month to “hop back on the wagon.” Do what your body will appreciate now and later, and quickly forgive yourself and bounce back from the moments when you don’t.
Good luck on your health journey this year! Let’s do it! 💪🏾
References
https://bestowbeauty.com/26/7-food-types-to-eat-daily-for-good-nourishment/
https://www.everydayhealth.com/womens-health/10-screenings-all-women-should-have.aspx
https://www.everydayhealth.com/womens-health-pictures/9-do-it-yourself-health-checks-for-women.aspx
https://familydoctor.org/changing-your-diet-choosing-nutrient-rich-foods/
Disclaimer
I am here to empower you to take charge of your health and wellness journey, and to equip you with knowledge and information to help you be successful. I am simply a peer who has done the research so you don’t have to, but I am NOT a licensed medical professional and TGOE is NOT meant to prevent, diagnose, treat, or cure any disease, nor is it designed to replace advice you receive from your healthcare provider. Please be sure to do your own follow up research and/or work with your trusted medical personnel before making any major changes. 💕