Category Archives: Health and Fitness

Healthy Heart

What is heart disease?

When people talk about heart disease, they are usually talking about coronary heart disease (CHD). It’s also called coronary artery disease (CAD). This is the most common type of heart disease. When someone has CHD, the coronary arteries (tubes) that take blood to the heart are narrow or blocked. This happens when cholesterol and fatty material, called plaque, build up inside the arteries. – Web MD

Ways to prevent Heart Disease:

*Eat healthy.
*Get active.
*Stay at a healthy weight.
*Quit smoking and stay away from secondhand smoke.
*Control your cholesterol and blood pressure.
*If you drink alcohol, drink only in moderation.
*Manage stress.

Am I at risk for heart disease? Everyone is at risk for heart disease. But you are at higher risk for heart disease if you:

*Have high cholesterol or high blood pressure
*Smoke
*Are overweight or obese
*Don’t get enough physical activity
*Don’t eat a healthy diet

Your age and family history also affect your risk for heart disease. Your risk is higher if:

*You are a woman over age 55
*You are a man over age 45
*Your father or brother had heart disease before age 55
*Your mother or sister had heart disease before age 65

But the good news is there’s a lot you can do to prevent heart disease!

Control your cholesterol and blood pressure -High cholesterol and high blood pressure can cause heart disease and heart attack. If your cholesterol or blood pressure numbers are high, you can take steps to lower them. Get your cholesterol checked. – It’s important to get your cholesterol checked at least every 4 to 6 years. Some people will need to get it checked more or less often (I have to get my checked every 90 days). Get your blood pressure checked – Starting at age 18, get your blood pressure checked regularly. High blood pressure has no signs or symptoms.

Best Practices:

*Get active: Getting active can help prevent heart disease. Adults need at least 2 hours and 30 minutes of moderate aerobic activity each week. This includes walking fast, dancing, and biking. If you are just getting started, try walking for 10 minutes a day, a few days each week. Then add more activity over time.
*Stay at a healthy weight: People who are overweight or obese are at an increased risk for heart disease, high blood pressure, and type 2 diabetes. If you are overweight or obese, losing just 10 pounds can lower your risk of heart disease. Find out how to control your weight.
*Quit smoking and stay away from secondhand smoke: Quitting smoking helps lower your risk of heart disease and heart attack. Call 1-800-QUIT-NOW (1-800-784-8669) for free support and to set up your plan for quitting. Avoiding secondhand smoke is important, too so keep your home smoke-free. If you have guests who smoke, ask them to smoke outside. If someone in your home smokes, use these tips to start a conversation about quitting.
*Manage stress: Managing stress can help prevent serious health problems like heart disease, depression, and high blood pressure. Deep breathing and meditation are good ways to relax and manage stress.

You can always read more at the American Heart Association  ❤

2017 Weight Loss Goals 

Here is the final is a result of my weight loss journey 2016, and I am ready to tackle 2017!! Are you with me?? 💪🏾 My weight loss journey was recently captured in an awesome article! Link is listed below, check it out.

👉🏾 Black Weight Loss Success

I wanted to take time to follow up with you. Overall I lost 50 pounds, and I have been able to maintain. When I say it is a lifestyle, it is just that. I have had days I had to force myself to go to the gym, or turn down pizza or donuts (my favorite) when everyone at the job is eating it. I thought I would be able to pig out for the holidays, but I couldn’t. My body is so trained, I was able to stay in my normal daily calorie intake.

My goal for 2017 is not to lose any more weight, but continue to maintain as well as tone up. With that I set my calorie goal a little higher, to 1500 calories per day. I did that in order to leave room to gain muscle.

I believe you have to set realistic goals for any weight loss or fitness process. With those goals set, you need tangible behaviors on how to achieve it. You can say… I’ll go to the gym 3 times a week. Ok, that’s great! But what will you do with your time there? Another example, you’ll drink more water? Again, great! But how much water will you commit to each day? So setting goals are great, but you have to have the behaviors to achieve the success you are looking for.

Outside of attending the gym, I will  continue to participate in a weekly spin class as well as a weekly kickboxing class. Did you know you can shave pounds from your waist by attending a spin class? Both classes will help you transform your body. For all of you in the DFW area I attend Spin Classes at Flywheel, you have the option to pay per class if you can not commit to a full package. Your first visit is only $15. I attend Kickboxing Classes at iLoveKickboxing, and I know for sure they have locations throughout the US. You can purchase 5 classes at an introductory rate of $29.99. I am sure many gyms will have discounts the beginning of the year, make sure to take advantage. Warning…. iLoveKickboxing will send you a ridiculous amount of emails, make sure to go in and change your settings once you sign up.

If you don’t get anything from this story, takeaway the two main objectives I use… Prayer and Discipline. I wouldn’t be where I am today without either one.

I will have a few Fitness Coaches on a Podcast Episode. Please email me at fancy@fancychatblog.com if you have any questions for the coaches.

Reference:

Fancies Fitness Journey

Fitness Journey

“It’s a Lifestyle, and not a pretty one!”

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I started my weight loss journey January 2016. I went to the doctor and was faced with a harsh reality. At the time I weighed 199 pounds, and at a height of 5’4″. I was at a high risk for Diabetes, High Cholesterol, as well as High Blood Pressure. That is when I knew it was time for a change. I went through a few steps in order to achieve my weight lost goal of 40 pounds. My first step was to mentally prepare myself for the transformation, which means I had to go into prayer. I needed the strength, drive, and motivation to make this happen. I definitely could not do it alone, I needed a higher being to take me where I needed to be. The strength I was provided through prayer allowed me the discipline to change my eating habits. After I was able to tackle my bad eating habits, I slowly moved into a workout routine. I added more fruits and vegetables to my meals, and cut them in half. I found success with making a shake for breakfast every morning. I tried different recipes to keep me interested. You can find many shake recipes on Pinterest. I was also able to find many healthy dinner options on Pinterest. Once you set up a page, Pinterest will start to send you suggestions based on your likes. I found it easy to attend any type of aerobic classes, to get me interested. Once I started to see my progress, I focused more on going to the gym consistently.

I keep myself accountable using My Fitness Pal. When I started my journey I set my calorie goal to 1,600, and 8,000 steps per day. The more comfortable I came with the goal, it was time to make some adjustments. Now I am at 1,300 daily calories, and 8,000 steps per day. I use my Apple Watch to help me achieve my step goals, another great tool is a Fitbit. If you are not able to obtain any of those devices, no worries. Most phones have apps you can download to help track your steps throughout the day. You can sync your device with the My Fitness Pal app and it does all the work for you. You document all your meals throughout the day. The app makes you aware of how many calories each item has, and how many calories you have for the day. At the end of your day, you can complete your session. Once this is done it will provide an update to your weight loss goal. The key is to stay consistent, and discipline.

I reached my weight loss goal of 40 pounds in August of 2016. The plan now is to maintain my weight as well as continue to tone different areas of my body. I have become so conscious of the work put in, that I can not risk losing it. I made the vow to never go back to that person, and continue on with a healthy lifestyle.