HOW I PREPPED FOR MY 5K RACE!

So I will be the first to tell you: I HATE running. I don't even think 'hate' is strong enough word for my abhorrence for running. But, surprise, surprise, it's another one of those things in life that is so hard to get a liking to, no matter how good you know it is for you. That's probably one of the few reasons I signed up to do a 5K race for the third time.` I still consider myself a beginner since I do it so infrequently but there are a few tricks that I've found that helps me to push through. So, if you have a 5K race coming up or just want to know how I prep for my race, keep scrolling!

      

Catch Some ZZZ's

Quality sleep is critical to doing well in your race. I try to get quality sleep at least two nights in a row. I also try to keep my schedule pretty clear so that I'm not mentally and physically drained.

Eat Some Food!

A misconception many have when prepping for a 5K race is that they need to carb-load. Let me clear this up: carb-loading is only necessary for races lasting 90-minutes or longer. What's the likelihood that's you're still running at 90 minutes? Very unlikely. So what do you eat to prep for your race? Make sure to eat breakfast consisting of complex carbs like oatmeal (my fave!) with some protein (surprise, hard-boiled egg). Lunch may include protein but not too much since it takes longer for digest and healthy carbs (you're not carb loading but you still don't want to deplete your muscles stores of glycogen). Having a light snack that digests easily such as a banana two hours before will also ensure you have enough energy to make it through the race.

Hydrate!

Here in Orlando, the humidity will knock you out faster than anything will so make sure you keep yourself hydrated. While water is great, sport drinks can help replenish electrolytes lost when the weather heats up.

Warm Up!

Just as you would warm up for an workout routine, you need to warm up before your race. That is if you want to spare yourself further discomfort from cramps. Come on, just getting through the race is harder enough. Try to get there early and start warming up at least 25 minutes before with stretches and a few 30 second sprints.

Have Fun!

If this is your first 5K, don't compare yourself too much to the other runners. Just have fun, don't forget to breathe and use this experience as the starting point to your journey.

CLEAN EATING:LOW CARB "RICE" RECIPE

So I'm from the Caribbean and it goes without saying that we LOVE our starches.  From hearty yellow yams and dasheen to rice and peas! We love it heaped high and taking over most of the dinner plate. That's how we do! But if you're watching your weight,  that much carbohydrate is not going to get you anywhere.  So I was so excited when I came across this recipe on how to make low carb "rice".  Low carb rice recipe, you say? Yes, keep reading and give this recipe a try!

What You Need:

1 head cauliflower

1/2 onion, finely chopped

1/2 tsp minced garlic

2 tbsp ground unsweetened coconut flakes

Olive oil cooking spray

Salt to taste

 What to Do:

After soaking cauliflower head in warm water for a few minutes, remove leaves and chop cauliflower into smaller sections.

Break apart florets into smaller pieces before transferring to your food processor. Pulse cauliflower until it is grounded to size similar to couscous. You can eat this raw by adding it to a salad or even on its own as a side dish. If you prefer not, proceed to the next step.

Add cauliflower to a heated skillet with olive oil cooking spray, onions and garlic.

Next, add coconut flakes and combine all ingredients thoroughly.

Cook for 5 to 10 minutes or until cauliflower is tender. Add salt to taste and serve.

KETTELBELLS VS DUMBBELLS: WHICH IS THE RIGHT HOME WORKOUT EQUIPMENT FOR YOU?

Trends come and go all the time and in the fitness industry, it's no different. One of the latest trends is the rising popularity of the kettlebell weight sets. Said to build strength, burn fat and improve cardiovascular fitness, have kettlebells come to dethrone traditional dumbbells as the strength training king?!

Well...it depends on what you're goal is. Let me explain.

If you're trying to build muscle and improve strength..

Your best bet will be sticking to traditional dumbbells and barbells if you're trying to improve muscle size and get stronger. Why? That's because kettlebells are pretty limited in terms of their size or weight. The biggest kettlebell goes up to roughly 105 pounds so if you're already lifting more than that, you'll need to find another piece of equipment to gain more strength. Another win for dumbbells is that you're able to adapt them to your needs. You can always add more weight to the bar unlike with a kettlebell (if you have a 10 pound kettlebell, you can't just slap on another 10 pounds).

Limitations in the weight available are not the only reason dumbbells may be a better choice. For instance, if you're doing a front squat with the heaviest kettlebell you can lift, it becomes less of exercise for legs and more about upper body strength. So if your aim for a particular exercise is to challenge your legs, after a certain point kettlebell weights just wouldn't be the best tool to use.

That isn't to say kettlebells are useless...

Because of the unique shape of the kettlebells (it's center of gravity changes during the exercise), its much like most other things we may lift on a day to day basis. In other words, it helps to build functional strength. Also, unlike dumbbells which target only a few muscle groups at a time, kettlebells activate more muscles per exercise leading to more fat burn and weight loss. With kettlebells, you'll also find improvement in your power endurance, or your muscles’ability to repeatedly perform fast, powerful movements during an extended period of time.

So there are benefits to both home workout equipment and there's no need to choose between the two. You can have the best of both worlds by incorporating both into your routine to achieve your best results.

Have you tried working out with kettlebells? Tell me how YOU think it measures up to dumbbells.

YUMMY PREOTEIN PANCAKES WITH EASY GREEK YOGURT HONEY SAUCE

I love pancakes just as much as the next person. Who wouldn't want a batch of sweet, fluffy cakes first thing in the morning when your sugar levels are at a an all-time low? Me please! But, of course, store-bought easy-make mixes are usually filled with ingredients no one but a chemistry whiz would be able to pronounce.  So, to quench my yearnings for yucky and over processed junk, I'd been researching healthy pancake recipes. I've experimented with oatmeal, bananas, protein powders and other ingredients to find the perfect recipe. The caveat was I didn't want a complicated recipe. My approach to the kitchen is to get and get out as soon as possible. So, imagine my delight when I stumbled on a simple (3 ingredient!) recipe! These babies pictured above can be made using readily available items in most kitchen so if you live for quick and easy recipes (jet-setters and mommies), keep on reading!

3 Ingredients

1 VERY RIPE banana

2 whole eggs

1 tbsp chia seeds (ground flax seed can be used too)

Throw all three ingredient into your blender and whip until completely smooth.  Pour batter into a hot frying pan coated with cooking spray. You know what to do next. After one side is cooked, flip pancakes. cook until golden.

Greek Yogurt Honey Sauce

I used a 2:1 ratio for this sauce.

1 cup plain Greek yogurt

1/2 cup honey

Whip these two in a mixing bowl using a fork. The mixture will become liquidy. Pour two or three spoonfuls of this sweet and yummy sauce, garnish with berries or other fruits of your choice and voilà!

7 Hacks To Make Drinking Water More Fun!

Yes, its been drilled into our brains so many times: Water is really really really, no I mean, seriously good for you. But then again, so is getting your teeth cleaned at the dentist. So how does one turn something that feels more like a chore into an experience that is both enjoyable and tasty? Keep reading for my tricks I use to make myself actually like drinking water.

Spa Day

Spas often use cucumber slices to help reduce swelling and puffiness around the eyes. But that's not the only thing cucumbers are good for. Adding cucumbers to your glass of water is both refreshing and good for you. Nutrients found in cucumbers help to reduce your risk for high blood pressure and cancer. Trying to put on muscle?  Cucumbers contain silica which is important for healthy muscles and better overall health.

Its Tea Time!

Black tea cotains catechins and flavonoids that help to improve cardiovascular health and may help to improve cancer. Green tea helps to lower heart disease risk, lung cancer risk and helps you to lose weight. Try sage tea to help with excessive perspiration, chamomile tea for blood pressure, digestion and gas and ginger tea (my favorite) for soothing stomachache and arthritis.

Broths

Staying hydrated during the colder months can be a challenge for me. One thing I do to keep myself hydrated, while getting a healthy dose of vitamins and minerals, is by including more broths and soups to my diet.

Herbal Water

You can enjoy the benefits and flavor of herbs without the hot beverage by adding powered or sliced ginger, bruised mint leaves or lemongrass to your next glass of water. Lavender and rose hips are also another great option and are loaded with vitamin C.

Go Fruity!

Yes, lemon and lime have been the go-to fruits to spice up water but don't limit yourself. Strawberries, blueberries, cherries, mango and oranges can do the trick too. Next time you have a glass of water, try adding ice cubes of frozen berries that allow flavors to release slowly in your water.

Fem FITNESS Tips for Working Out With Weak Knees

Years ago, I had a friend who desperately wanted to lose weight. I suggested we work out together since its always more fun doing it with a friend but she always had the used the "I have bad knees" excuse. I had never experienced knee pain until recently so I could not relate to the experience. The idea, though, that knee pain or any other joint paint should prevent you from living the life you wanted just didn't sit well with me. I just didn't believe in limiting myself like that. Around that time, I had sprained my ankle and was nervous about working out while it healed. In time, my ankle healed completely and I lost ten pounds with regular exercise and mindful eating! The point is: Giving up on fitness goals is simple not an option. YOU CAN DO THIS. Sitting down and giving up does not strengthen those weak joints. Proper exercises do. So get moving and try these exercises to help you strengthen those knee joints.

Reverse Lunges

Start with your shoulders back and your hands resting at your sides. Take a big step back with one leg so that you're standing with your feet apart. Lower your hips to the floor until your opposite  knee forms a 90-degree angle (do not let it pass you toes). Push yourself up. Most of the strength should come from your front leg. Return your back leg to the starting position. Repeat with the other leg.

Romainian Deadlifts

Stand upright holding a pair of medium-weight dumbbells in each hand, arms at your sides, and with your knees slightly bent. Arms straight and knees slightly bent, slowly bend at the hips (not your waist) and lower the weights as far as possible without rounding your back. Now squeeze your butt to slowly pull yourself up (avoid using your back).

Hip Thrusts

Lie on your back with the hands by your side and your knees bent, shoulder width apart. Pushing up with your heels, lift your hips off the floor while keeping your back straight. Slowly go back to the starting position as you breathe in.

30 Day Clean Eating Challenge is HERE!!!

It would not be a new year if many did not set goals that they hope to accomplish. Most often, though, these goals are made with very little thought as to how these goals are going to be achieved. It's not surprising, then, why many fall off the wagon and never quite seem to know how to get back on. Having a clear plan in mind and how these goals will benefit you will help you not only to get started and make progress but also persevere even when you experience setbacks.

Weight loss goals are no different. Its not enough to just want to lose weight. Think of it, if you're at home and you want to go downtown or into the city, its not enough to just say you want to. You need to think about how you will get there. You may have a car or you may not. You may need to purchase a bus ticket or even walk. The bottom line is, you have to have a plan. 

I have set particular goals for myself this year. My goals include eating cleaner and increasing body strength and flexibility and leading an overall active lifestyle. So I've come up with a 30 Day Clean Eating Challenge to help me jump start these goals and well as help those of you who have been wanting to improve your eating habits and fitness. Click here to receive the workout guide! the  I received a lot of feedback from you wanting join me on this challenge. I hope it will help to achieve your goals and help to take the guess work out of how you're going to do it. I look forward to hearing from you about how this plan has worked for it or if it doesn't. This is not a one size fits all but I would love to hear from you areas that can be improved on. But you won't be able to do that if you don't give it a try. I will be there with you, posting my own progress, challenges and tips on my Facebook or Instagram page. Working on a goal with others to support you is always better than going it alone so come join the fun!