Slow and steady wins the race! So they say

Hey Hey Phat bodies,

Feeewwww Chile, let me tell you, have I been having some trials and tribulations trying to get this fat off me. I mean I doing a great job at maintaining but it gets super hard sometimes. It’s been a long while hard road but the journey is a learning experience. I learn from reading, observations, as well as trial and error. I mean, believe you me thee is a lot of trial and error but that’s all apart of the process. I’m learning to fail and fail again to win in the end and sometimes that is a difficult pill to swallow. However, I am staying the course and making myself accountable with my micro blogging on instagram and my videos on YouTube. 

Other than the struggles, I been noticing that my mental health has been strained a bit from current events, the quarantine issue and common stressors.

However, fitness is a common way to keep ones mind and body in sync. Our mental health play a big part in how our bodies take in and respond to physical fitness. 

If you have to slow things down and give your mental health some love...Go ahead and do so, you will be glad you did. This is nothing worse than to waste a good mind. So mind your mind. 

Ways to cater to your mental health...

Ideas

Reading

Covid-19 and Fitness (Home-Based) Pt. 2

Hey there sexy bodies,

So I want to continue the list I have compiled for those of us who are quarantined during this COVID-19 pandemic.
So lets me continue on some idea you can get into and no worries this part not about the fitness of the body but the wellness of the mind.

Learn a Languge

Many of you out there have dreamt of traveling and possibly learning another language but once again... "You just can not find the time or money". Well, guess what? I have compiled a list of apps that I use to help me learn a different language. I was using these apps and methods before the COVID-19 pandemic was a thing.

Apps:

1. Duolingo
2. Mango (Military Only)
3. RosetteStone
4. Babble

All of these apps have helped me in any way when it comes to learning another language. I mean you can also pick up books to learn but I feel that the apps are a little more effective in their approach.

These apps help with tone, pronunciation, and general conversation. You may pay for extra features but for the most part the beginner section is vast and free. You can also set you, kids, down and learn together as a family. This will keep you all learning. While you can still dream and plan for your next trip after the pandemic. You can learn the language of the land you plan to visit someday.

Read

Learning does not have to just be in school for you or your kids. Many of us have books at home we have not gotten around to reading. Maybe work and your kids have you too tied up! You are just spread thin these days. Well, during this quarantine you can pick up that book or order that self-help book or thriller off of Amazon and settle in. 

Make sure you have the children sat down with an educational video whilst you take to a quiet place in your home and read that book you haven't had the chance to read. You can also read to your children as the narrator as long as you feel the tone is child-appropriate. Why not get everyone involved in a book. Reading also helps teach self-disciple. So why not... NO MORE EXCUSES

Here are some books I've been into

1. Born a Crime
2. Becoming (Michelle Obama)
3. Rich Dad, Poor Dad
4. The 4-Hour Workweek

All of these books are good reads but if they are not your pot of tea... Check out what you have at home or search eBay or Amazon. I try to stick to cheap or used books. I mean just because you are stuck at home does not mean you have to break the bank.

Pets

I know many of us have fur babies. I am talking about pets. Yes, some states have a curfew or are on lockdown. But you can go on a short walk close to home just to get out a bit. If not only to get out of the house for a bit but also to let your pet get some exercise and relieve themselves. If you happen to come upon another person doing the same while you are out and about...KEEP YOUR DISTANCE... about 6 feet away distance. Do not worry about feeling like you are being rude, because chances are they are not living under a rock and they know what going on and will do the same. We all understand.

Then promptly get home and have a staycation at home and play with those pets. Cuddle them and feed them treats. Maybe try to teach your hound a new trick or do whatever cats like to do!! LOL IDK I'm not a cat person.

That's it for this segment. I will continue with part 3 on the next one on activities that I feel are quarantine approved. 

 Until then check out my youtube channel, my Instagram and check in here again for your fitness and wellness inspiration.

So stay safe, be smart, and stay home my body posse!

xxxAngelS😇

Covid-19 and Fitness (Home-Based) Pt. 1

Hey there bodies,

So we all know about this new disease called the CORONA VIRUS or COVID- 19 for short. We have been told it is a life-threatening disease that works to kill fast. Most people either went stark crazy when the news about COVID -19 came to America. Those same people went and depleted stores of toilet paper, hand sanitizer and medical supplies. Smh Some people did not and still do not take this illness seriously and refuse to stay in and there are those of us who have taken full advantage not working and staying at home to protect ourselves and others. With all this commotion going down. One must wonder “What is the right solution” and “What can I do while stuck indoors”. 

Well, my platform has always been about home-based fitness with gym incorporated if possible. But to go beyond the NOW home fitness craze, I compiled a list of activities that are sure to keep you active as well as sane (if you are stuck in the house. The list will be broken down into parts for a more in-depth explanation.

Some of them are pretty obvious and some may be something you had not thought about but may enjoy. 

So let’s get to it!

Fitness/Home workouts

You this one is pretty obvious right? Well for those who use the excuse “I just do not have the time”, or “I just can not get to the gym” or “I do not have childcare” and a bundle of other excuses. Well, fret no more because you can now get that much-needed workout at home. So the coronavirus got you inside and off of work... Here's your chance! 

Just a 10 to 20-minute workout is all you need and if you are not sure what to do, there are free apps, YouTube and Instagram personalities that can help you get started. Since the virus hit, many large and well now fitness advocates, personal trainers and celebrity personalities have been cashing in on the home fitness craze so there is no shortage of free and available workout and fitness routines that you do not have to leave home to do.

APPs

Apps like FITON have a large selection of workouts you can do at home and it is for free. There is a option to pay for more features but it is not at all needed. You can invite your friends socially and/r include your kids and spouse if you like. There is something for everyone here. FITON app can be found in your Google play store or Apple store on any of your social electronics. I use my FITON app daily and I post my accomplishments on my Instagram (bodybyangels86). 

Other apps that can be used are:

Achievement app- which is an app to gauge and track your steps.

My Fitness pal- which used to track your overall fitness progress, food, and water intake as well as log home workouts. Samsung health and Apple fit lets you do the same. 

You can find just about any app just by searching in your Google Play or Apple store, just make sure they are free. My favs are FITON, SAMSUNG Health, and ACHIEVEMENT.

Social media sites and personalities channels that you can follow that I like on Instagram are:

Instagram:

Bodybyangels86- I mean of course I would add my channel first (shameless plug). My Instagram is chalked full of breakfast, lunch, dinner, and snack ideas for the average person on a budget. The meals are balanced, healthy and cost-effective. I also post workout videos and motivational fitness videos. My hope is to take people on my fitness, weight loss and fat loss journey with me. Hopefully through seeing me going through this process will inspire others to join in.

Women's Best- Is a premium sports nutrition & sportswear company for women. There are other companies centered on men but this one is female gender specified. I used to just use this company to purchase my vegan/plant-based nutrition like pre-workout and protein powder and multivitamins. Women's Best also sells fitness clothing for active women. ALL-INCLUSIVE.
Currently, because of the COVID-19 virus going around Women's Best now offers home workouts as well as previously offered gym workout as well.

MrandMrsMuscle- Is one of the first home-based workout video creators that I have ever seen on Instagram. It is a fitness husband and wife who create videos that focus on different areas of the body. They mostly use bodyweight but they do sometimes incorporate free weights.
I love watching this couple and I highly recommend adding their channel if you have an Instagram page.

t1dhusky_fit- Is a young fellow that I found on Instagram as I was starting on my own

fitness journey. I believed he liked one of my workout videos so I checked his page out and got inspired. 

t1dhusky_fit is definitely a motivator with all of his daily workout videos as well as a fantastic inspiration. I recommend following this young man on his fitness journey.

Gymalarm- Is another fitness page that features home workout. Low to medium impact but maximum effect. I love watching Gymalarm home workout videos because they are so innovative on how they choose to work every muscle of the body. Mainly only using body weight. Their video mainly features females but I am sure males can utilize these workouts for themselves.

Bootyking- This page focuses specifically on the derrière region. Many ladies on social media promote and display big juicy booties and other ladies want the same thing. From celebrities to the average lady, booty king seems to know how to help ladies achieve their big butt goals. Some of Bootyking’s videos are done at the gym, however, currently, they have been doing more at home booty fitness videos.

 And finally…

Alittletaeste- This girl is All of that and a bag of chips…plantain chips that is. 

alittletaeste is a fitness and lifestyle blogger and fitness trainer. I love her side by side home and gym workout videos. She basically shows what home workout mimics gym workout if you are unable to get to the gym. She works on every area of the body and she looks great doing it. It is a marvel to watch her videos and she is sure to inspire anyone.

Those were just a few of my Insta favs lets finish up with a few YouTube channels. Let’s keep this short and sweet with a list format.

YOUTUBE

1.     FitnessBlender

2.     Blogilates

3.     Madfit

4.     Popsugar fitness

All of these channels are YouTube channels I use for home fitness. Just simply go to YouTube and search these channels for your at-home fitness needs.

 Since there are so many activities that I can list for you to try or consider, I have decided to break them up in parts. This will be part 1. 

I am all about fitness so that was the first thing I wanted to get to. But there are other activities that you can engage in during this quarantine due to the navel CORONAVIRUS aka COVID-19. 

You do not have to stay home and be bored. You can do thing that you thought you never had time to do before. Check-in for my other parts coming up.

Until then...

Happy QUARANTINE and STAY SAFE

xxxAngels😇

Plateau! How to fix this issue

Hey Beautiful bodies,
I got behind again, but no worries I'm right back still on my journey as well. As a matter of fact, I got so into a healthy lifestyle that I skipped blogging about it. I know, I know this helps me to document my process and reach out to others that are also on this "struggle journey" of being coming a better, fitter self.

Anyhow, I came to talk to you all about Plateaus... Like LITERALLY a fitness PLATEAU! I mean like you workout hard and constantly but can not seem to move the scale or can not understand why you are not in a smaller size. Well, you wouldn't be the first girl or person that has experience this problem.

I have always found that I fit fitness plateaus more than I care to. For whatever reason, it's mostly misconceptions or lack of something. Like the misconception that if you left heavy you will become too bulky or "jacked" aka muscular. That is not the case and my BFF had to remind me of that again on the phone yesterday. It happens lol!!

Other misconceptions and myths in the fitness world are:

1. If you're a woman, lifting weights will make you bulky like a man. 
2. If you isolate a specific muscle, you will reduce fat in that specific area.
3. A 2-3 hour workout will burn more fat than shorter workouts. 
4. No pain, no gain. 
5. Eating carbohydrates will make you fat. 
6. Sweating will help you lose weight. 
7. Aerobic training is more important than strength training

It's pretty easy to think these things are all real and true ways to lose weight or become fit. But many of these will lead you straight to a fitness plateau. I did my research and so should you. Abs are made in the kitchen but strength and endurance are made through constant physical activity. So I am making sure I eat better every day, fewer "cheat days", more physical activities and heavier weights. I can do this and so can YOU!

Fitness and weightloss plateaus can happen to anyone at any fitness level. It just can happen. 

Other fitness plateaus that I mentioned is lack of...

What I mean is a lack of proper knowledge, lack of management, lack of heavier weights, lack of proper nutrition as so on.

I can not believe that some people especially females still believe that eats salads and drinking diet soda will make you magically skinny! Like what?

Um, NO hunty! lol

You are depriving yourself of other vital nutrients and vitamins not to mention sabotaging yourself for later by overeating or worse. Do not deprive your body of the nutrients that it needs. These nutrients are turned into fuel for energy. Why deprive oneself of the energy you need? 

Portion control of coasre, but do not cut out too much of what you like or what you need. Trust me it leads back to just gaining all that weight back because you are sure to fall off the wagon on a "diet like that. 

So eat what you like (in moderation), it's ok to count calories at least in the portion sense, do not deprive yourself of healthy nutrients but eating a bogus diet, and plateaus can happen to anyone but can be fixed with proper weightlifting and cardiovascular routines.

 See how I beat the dreaded fitness plateau with my weekly Youtube videos. Leave me a comment if you have any questions or concerns or are just needing some motivation. Fatloss is hard sometimes for many people, but we can make small changes that help us to avoid those fitness pitfalls and avoid falling into a weight loss /fitness plateau.

Keep up the good work and do not let a number on the scale be your goal, make fitness and being healthy a LIFESTYLE.

xoxoxo,
Angels😇

  

Progress is a process!?!?

Weightloss vs Fatloss

How to eat

Progress is a Process!

So lately in class I've been learning a lot about health, nutrition, and general wellness. And it seems to me obviously, that they go hand in hand.

Ladies we seem to really be confused on what our bodies need. There are so many different body types out there, that it is easy to get confused on what is best for each of us.
Everyone seems to always want instant gratification, its pretty human to think that way right?
However being healthy, proper nutrition, and fat loss not weight loss is a process!

Try to think in terms of how to lose excess body fat, not weight. Obviously your weight will go down with fat loss. However,  it may stay the same if you are gaining muscle; which weighs much more than fat. It is a hard concept to understand if you really don't understand it.

Let me break it down for you:
Tatiana
A woman weighs in at
145lbs
5ft 1in
Pear shaped body type

Her friend
Abby
Weighs in at
145 also
5ft 6in
Athletic body type

Evolution of woman

 Now with those two examples, why would you think the shorter one weighs the same but looks different?

Well let's go ahead and examine their lifestyles.

Well from what I have learned and also struggle to understand is weight loss vs fat loss.

Tatiana is a workaholic, freshmen in college,  with little time to workout between class and work, however her efforts to try to eat well is strained by her limited time being home, to prepare her own meals.

Abby is a fashion designer with a open schedule,  she is about to pick and choose her time at work as well as exercise 4 times a week, and plays community rugby on her weekends.
She is into clean eating and meal preps at home.

Take each ladies lifestyle, and weight, height, and assumed calories in and out.
By comparison Abby has the advantage.

We can assume the with Addy's open schedule, knowledge of body proportions (per her job as a fashion designer),height, and active lifestyle; her fat ratio is low, but her muscle mass is high.

Tatiana can have the same assuming she had more time between school and work to work out or stay active in some way. She may eat better if she had more time at home to prepare her own meals, and if her main goal was fat loss and not weight loss.

One can also assume Tatiana's stress level higher than Abby's, rendering her body capabilities to look and respond to her limited time to exercise.

Putting aside Abby's height, with her prepared meals her daily workout her open schedule and her athletic ability, her fat is lower, her muscle is up and she weighs the same.

You may not start off where you want to be but hard work preparation and a little sacrifice goes a long way. 

When you are stressed, sleep less, work more, and eat poorly it affect your body in the worst way.
Try not to look ahead to where you want to be or where you should be or compare yourself to another person's weight. Instead focus on how to better your health, lose fat, maintain healthy weight for your height and stay active the best way you can.

With time and patience you may start out looking like Christi alley and end up looking like Cameron Diaz or a Monique to a Hallie berry. Either way all woman are beautiful in their own way. So take your time, and work on being a better you inside and out.

With that being said here's a workout of the week for you. Progress and post your process here. Lets motivate each other.

A workout for the week 2x

  BodyByAngels