Category: Fitness & Health

Is it Time to Clean Up?

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Instead of focusing on how you look. Focus on how you feel. I recently revamped my exercise and fitness regimen after asking myself that question. I felt lethargic, and aggravated.The energy in my body felt stagnant. The first quarter of the year had been swallowed up as I committed to meeting deadlines for projects that riddled me sedentary. In my sedentary state, my nutritional choices were poor—reaching for whatever was convenient, and tasty. Being up late night and consuming high carbohydrate meals and snacks packed on the weight in no time.

 

Because I enjoy body-breathing workouts, and healthy eating my body felt the effects of processed foods, and lack of movement rather quickly. So I decided to clean up my diet and intensify my workouts, and in no time I begin to feel like myself again—energetic—flexible—optimistic in tone. The truth is, the things that we put into our bodies affect our attitude and our health. What we put into our bodies also creates a certain energetic vibration. If we eat “junky” we begin to feel “junky”. When we eat good we begin to feel good. This desire to want to feel good is what prompted me to get back on track. The natural process is—what is in, comes out. This is true of both our thoughts and our food. So today I honor my body. I treat it respectfully by giving it the nourishment it requires. Blessed Be.

Because we are all beautiful, instead of focusing on how we look we should check in with our bodies to see how we feel.

Stop Running From Shadows

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Yesterday on my run I noticed my shadow. I always notice my shadow when I run, but yesterday it came with a special message. That message was that you can’t outrun your shadows. No matter how fast you run, you can’t out run them. So, you might as well stand in harmony with them. Standing in harmony with shadows means accepting those parts of yourself that you would rather keep hidden.
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As I watched my shadow move to the left and the right of me, to the front and then behind me, there came another message. Your shadows are harmonious. They are obedient too. They move how you move. They do what you do. They do not come to embarrass you or put you under. Instead they come to shed light on where you just might be in life at any given moment. Our darkness is our light. It gives us insight, into the deeper aspects of self. For our emotional health, mental sanity, and even our spiritual development it would be wise to pay attention to our shadows so that we can gain a greater awareness of self. So ask yourself, what am I trying to hide. Ask yourself, what would I like to keep a secret. And while I do respect privacy, I understand how keeping secrets can function as piracy—stealing away precious hours, days, weeks, months, and even years of the treasure of life, toiling to keep secrets buried. Nothing stays buried forever. It either rises up to hunt you, or emerges as energy around you. Stop running from shadows, and find a way to stand in harmony with them. Breathe deep, and ask your shadows to work with you…to prosper you.

I AM harmonious. I stand in harmony with my shadows, and I AM prospered. Blessed Be.

 

10 Steps To Fitness Success

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Love and honor the body you have now. You have to honor where you are now if you want to move forward. I know it may be difficult, especially if you have a goal in mind that seems far away; but if you are gentle and loving to the body you have today you more easily open the way for change.

2. Create a realistic vision for the body that you want to achieve. Take a good look at the body you have now. If you know that you have put on weight with in the last year be honest about how much weight you gained. This will help you determine how much weight you need to loose in order to get you back to a comfortable place. Also be mindful of comparing yourself to other body types. This may not be healthy for your self esteem or psychology. Some things to consider to help you get an idea of where you should be can be your genetic makeup, bone structure, and any medical issues that may cause your weight to fluctuate due to hormonal changes.

3. Prepare daily affirmations and a blessing for your body and your fitness goal. You have to stay focused and keep yourself in a positive place during the time you are releasing weight. Our stressors make us eat. If we can direct our thoughts, and focus our energy on the positive results that are forthcoming then we are less likely to be distracted from our fitness goals when challenges arise.

4.Start to read and study modalities of exercise that interest you. No exercise plan is created equal. so find out what works for you. Not everyone can afford a trainer, and not everyone needs a trainer. Some of us are self motivated, but we just need a little bit of guidance on our path. This is where Google, you tube, and your public libraries come into play. Study and take notes and then take that information with you to the gym or the park!

5. Seek professional assistance. Having a certified professional vamp out a nutrition plan, and a workout regimen for you, PLUS be there for you to make sure you follow through will almost guarantee you results! If you have the means, and the tolerance for someone who will always be there to push you, Go FOR IT!

6. Solicit a friend. If you don’t have a trainer, a great friend who is highly motivated is just a good! Be sure to train though. No playing around during session! For more on friends and training read this:https://nadibody.wordpress.com/2013/12/05/what-to-consider-when-soliciting-a-workout-partner/

7. Plan your workouts for weeks in advance. Having a game plan when you go into the gym or to the park will help you stay on track! Staying on track will help you achieve your fitness goal.

8. Prepare your food in advance. Take an easy day like Sunday and prepare your food. Even if you don’t cook everything on the same day cutting up and seasoning your meats, and prepacking healthy snacks will help you better prepare during the week.

9. Release distracting people. Not everyone will have the same intention as you to release weight, and while some people may be encouraging others may not. You will have to cultivate the inner strength to walk away, and watch them walk away as you stay focused on your goal.

10. Be consistent. When mental focus, preparation, and follow through, are employed you will reach your goal. If you want to maintain it though you have to keep going.

Train at your personal best, eat clean, and stay positively focused! Wishing you health and vitality in 2014! Nadirah A.Shakir

Nadirah Heal-Thee Networks’ 4 Stages of Weight Loss Success

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There are four stages of weight loss SUCCESS—key word success. I emphasize the word success, because it’s relatively easy to lose weight, but to be a weight loss success requires tremendous effort. Think of all of the quick fix diets out there, the extreme workouts, the surgeries and etc. The truth is, all of these things may work for a time, but the reason we start a weight loss journey is because we want to keep the weight off. Nadirah Heal-Thee Networks’ 4 stages of weight loss success are as follows and in this order: Mental, Nutrition, Physical, and Maitnence. You can read more about each of these stages in my memoir Before You work Out, Exercise, http://bookstore.iuniverse.com/Products/SKU-000141255/Before-You-Work-Out-Exercise.aspx. In the meantime lets go over the four stages here.

1. Mental- Our bodies can’t go anywhere that our minds aren’t willing to take us. So you must prepare you mind first so that your body can change. Ask yourself what do you want to look like. Start reading books written by the people who you wish to emulate as it relates to body image. Write down your goals. Do whatever it takes mentally to get the mental juices flowing up top first and foremost.
2. Nutrition- You can workout all you want, but there are certain laws of the Universe that cannot be disputed. The law of thermo-dynamics is one. If you eat more energy/calories than you burn you will gain weight. It’s as simple as that. Burn more calories than you eat, and the numbers on the scale will drop. My advice would be to eat foods that have a high nutritional value verses foods that have no nutritional value. Keep it simple and start there.
3. Physical-You have to move the body in the right way if you want to start to shift the energy, burn the fat, and sculpt and tone. A combination of weight training, cardio, and stretching to start is more than enough!
4. Maintenance- After you reach your weight loss goal you have to keep going. The same methods you stared to lose weight will have to continue if you want to keep the weight off.

Train with a goal, and once you reach it, keep going!

Wishing you the body of your personal dreams Nadirah A. Shakir Blessings!

What To Consider When Soliciting A WorkOut Partner

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nadirah & v muscles

Most of us have done it—started a workout regimen with a friend. Ideally it goes great. You and your workout partner start on the same date, meet up at your designated workout spots on time, and you reach your personal fitness goals together! That’s ideal, right? But what happens when the ideal meets reality?

When soliciting a workout partner consider these things:

1. First and foremost know your personal goal. If your goal is to add 10 pounds of muscle, and your workout partner has a goal to loose 30 pounds you’re going to have to find a way to train together as you try to meet your individual goals. In a case like this you may need to act as coaches for one another. The partner who has a goal to gain may have to count reps, and change the speed on the treadmill for the partner who wishes to lose weight. The partner who wishes to lose weight may have to act as a spotter for the partner who wants to gain mass. When workout partners have different goals the key is  consideration.

2. The second thing to consider is the ebb and flow of life. Some days your workout partner will have a really great day, and they’ll be full of energy; and on other days they may not be feeling so great. They may be low on energy or they might not show up for the session at all. What do you do? Let’s take the first scenario—one partner is energetic and the other is not feeling so hot. Keep your energy high and stick to the workout plan! Try not to give your partners temporary funky mood to much energy, because then neither of you will get a great work out, and the funk of the mood may spread causing the both of you to get off your workout plan. In a matter of consideration, AFTER the workout is done you can ask your partner about his/her mood over a healthy salad or protein shake. More than likely, after a great workout the funk of the mood would have dissipated altogether. If it hasn’t it’ll definitely be lighter. More importantly, both of you stuck to the plan.

3.The third thing to consider when soliciting a work out buddy is fitness levels. If you’ve got 10 half marathons under your belt and your workout partner is running his/her first 5k, then understand that you can still workout together, but the workout may not be as challenging for you. The positive aspect to this “unlikely” combination is that you’ll be helping your friend rev up his/her fitness level, and if it’s your pal you’ll probably feel really good about doing it!

Here are some of the reasons I like working out with my fitness buddies:

1. Friendly competition: You’re not going to let your buddy show you up in the weight room or on the track! Trying to keep up, and pump out those extra reps in the weight room will only help you reach your goal faster!

2. Positive Energy: More than likely you are going to chose people to work out with you that are your friends, and getting your goals accomplished together will definitely create more positive energy between the two of you.

3. Emotional Health: Having a partner to workout with who you share positive energy with is great feel good energy, which is why you don’t want to bring your funk to the session! If anything take out whatever you’re going through on the weights or the punching bag!

4. Accountability: Having a great workout partner is almost like having a coach! Reporting and marking progress together will keep you on track, and staying on track means reaching your goal!

5. Spotter: If you stick to your regimen then you WILL make progress, and progress often means taking on a heavier load. Having a spotter/workout partner there to do so when you advance in weight is smart and safe! As always I’m wishing you success in your fitness goals and your life goals! Blessings! Nadira A. Shakir

 

 

 

 

 

Secrets To A Strong Core

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abs1

We’ve all seen it before, the person at the gym who does over one hundred crunches and still has the bulk of his or her weight around the midsection. Although this person may have intentions to strengthen and/or decrease inches from the core, crunches alone will not get it! Trust me! I’ve tried! What I learned is that the abdominal muscles respond best when a variety of exercises are performed in conjunction with cardiovascular training and a sound nutrition program! The combination of the right core moves, cardio, and nutrition will definitely get you the abdominal definition (6 pack) you are striving for. Spiritually releasing toxic energy from the second chakra will KEEP the core strong and healthy. For more information on the energetic influence of the second chakra read this:https://nadibody.wordpress.com/2013/10/23/chakra-power/, and for more wellness inspiration join my “Heal-Thee” Network @ https://www.facebook.com/NadirahAShakir?ref=hl!The following are tried and proven for abdominal success! Blessings!

1. Diet: It’s very simple. If you are loading up on processed foods, and eating way more calories than you need then your stomach will have a bulge. You need to eat moderately. A basic rule of thumb to keep your abs flat is to only eat when you are hungry and stop eating before you get full or when your HUNGER subsides!
2. Cardio: There is usually a layer or two, or three, or four, over our muscle/definition. Doing cardio in conjunction WITH proper nutrition will help melt the fat covering the six pack! A basic rule to follow is do 45 minutes of cardio after each abdominal session to burn the fat covering your muscles!
3. Variety: Change is good—yeah!? The same is true for abdominal exercises. If you continue to do 100 crunches and do not see results, then go ahead and add a set of hanging leg raises. Use a stability ball, or you may even want to add some weight. Change it up for results!
4. Use Weight: The abs are no different than any other muscle in the body. If you want to see definition add some weight, and continue to add weight so that you can tear down the muscle so that it can rebuild itself. The abdominals are MUSCLES! Train them accordingly!
5. Deep Breathing: If you breathe correctly, then with each breath you are going to reach way down deep into the lower region of the retus abdominus muscle. On the inhalation there will be a contraction (concentric movement) and on the exhale there will be a release (eccentric movement). Deep inhaling and exhaling will tone the abdominal walls no doubt IF deep breathing is practiced regularly. The added benefit is that you will also be releasing toxic energy from the lower abs as well. Breathe Deep!
6. Avoid Stress: When the body becomes stressed it produces a hormone called cortisol. When cortisol levels rise with in the body due to stress it is stored in the abdominal area—again—BREATHE DEEP.
7. Be careful of the sexual energy you receive: Our second chakra is our sexual chakra—the chakra located in the lower abdominal region. When toxic energy is absorbed from toxic sexual relationships that energy is stored in this area. There are several ways to release this energy energetically. On a basic level, deep breathing with focus on this region with the mental intention to release negative energy will definitely facilitate the healing and release of toxic energy from this region.
8. Get regular: If I said it once then I’ve said it a million times. You should be having at least 2 bowel movements per day. You would be surprised how much fecal matter is stored in the walls of the intestines, and fecal matter in the walls of the intestines will definitely give someone the appearance of a “spare tire.” Drink lots of water! (More on this in a later blog)

For more inspirational affirmations, spiritual exercises, and stories about my journey in fitness you can purchase my book Before You Work Out, Exercise: 40 Days of Working it Out Mentally & Spiritually @ http://bookstore.iuniverse.com/Products/SKU-000141255/Before-You-Work-Out-Exercise.aspx! Be blessed and LOVE YOURSELF TO THE CORE!! Nadirah A. Shakir

Advanced Weighted Bridge

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Advanced Weighted Bridge

One of the hardest parts of the body to tone is the glutes! Thank goddess for the bridge! The bridge is a very simple move that can be done almost anywhere. It can also be combined in a superset routine if you want to rev up your lower body exercise regimen. The wonderful thing about the bridge is that it is not only great for the glutes but it is also a stabilizing exercise which means it works wonders for the lower back and the core/abdominals!

Begin by laying flat on your back with your knees bent. If you do not wish to use weight, keep your arms flat on the sides of you. If you want to use weight place a bar mid thigh. You can also use a dumbbell or a medicine ball and place it right between your thighs or knees. Lift the bottom of the ground/floor and squeeze the glutes on the way up. The only thing that should be on the ground/floor is your shoulders, neck, head, and soles of your feet. Hold the contraction for a minimum of 3 seconds and then lower your but back down to the ground/floor. Repeat for 20 reps, for about 3 sets and feel the burn!

Bottoms Up! Nadirah A. Shakir

9 Reasons to Start Pumping Iron!

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The Benefits of Weight Training:
1. Overall strength: One of the primary reasons that people incorporate weight training into their fitness regimen is so that they become stronger. Gradually increasing the weight you work with will help you achieve physical strength. Start off with something you can handle, and then weekly increase your weight by two and half to five pounds.
2. Stabilizes joints: When the muscles surrounding the joints are strong and healthy they help keep our joints in their proper place, and we are also less prone to injuries.
3. Protects bones, tendons, and ligaments: Muscle with great tensile strength is like “insurance” for our bones, tendons, and ligaments. The added protection can help offset bone breaks, and tendon, and ligament snaps! Don’t forget to stretch!
4. Increases flexibility: Believe it or not, healthy muscles are flexible. They are not supposed to be tight and hardened. They may visibly appear that way because of the way they have been sculpted. However, if the muscle is healthy and NATURAL it will be flexible. Be sure to stretch after each weight training session! Get a massage monthly, and foam roll at least twice a week! For more information on foam rolling, read this!https://nadibody.wordpress.com/2013/11/16/the-benefits-of-foam-rolling/
5. Speeds up metabolism: Weight training causes the muscle to become metabolically active, thereby increasing your metabolism at a faster rate than someone who just does aerobic activity. People who weight train in conjunction with a healthy diet are likely to loose weight/fat and keep it off versus someone who does not.
6. Assist in cell regeneration: Weight training breaks down tissue/cells and then the tissue repairs itself. Imagine the possibility of creating a whole new body by weight training at least 4 times per week, and eating immaculately…a new you!
7. Enhances neuromuscular control: When entered into consciously weight training forges the mind body connection, thereby, stimulating neurons in the brain and in the body.
8. Improves Bone Density: Health care professional suggest that women over 40 do at least three hours per week of weight training to help build stronger bones. It is said that after age 40 a woman starts to lose bone, and weight training is like preventative care.
9. Positively alters body composition: Most people weight train as a method of body sculpting. They do this to simple improve the shape or composition of their physiques.

If the Spirit moves you START PUMPING IRON! Wishing you inner and outer strength, Nadirah A. Shakir

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The Benefits of Foam Rolling

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Foam rolling is a sports massage technique that assist in the release of knots, lactic acid, and other toxins that are stored in the muscles due to weight training and cardiovascular activity.

Many people experience aches/pain in the lower back, knees, and up under the scapula area, and they automatically assume that it is something severe, or a type of “syndrome,” when in actuality foam rolling may be all they need—on a consistent basis of course.

In particular if the muscles of the IT band, hamstrings, and glutes, become too tight you can experience things like numbness in the legs and feet, knee pain, and lower back pain. What happens is the muscles become so tight that they can compress nerves. Compressed nerves can contribute to tingling sensations, as well as numbness, acute and chronic pain. Joint pain, particularly in the knees is caused by a super tight IT band.

Foam Rolling is secondary to massage therapy, and it is very affective if it is done in conjunction with a stretching regimen. I would also recommend that you foam roll AFTER your workout–because the muscles are warm, and blood is circulating throughout the body. This will aid in the detoxification process. I would also recommend that you drink plenty of water after you foam roll. This will help you eliminate more toxins from the body.

Train smart! Don’t forget to foam roll!

Nadirah A. Shakir

A Spiritual Approach to Cardio

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People always ask me why do I do so much cardio. My answer is always the same..I love it. I actually started working out in high school in an aerobics class, and I’ve been going every since. Some days when I’m short on time and don’t have the luxury of doing my weight training AND my cardio I always opt for my cardio. I make sure I do 45 minutes to an hour. Not only does cardio keep you lean it’s also great for heart health. Being a student and a practitioner of the metaphysical anatomy makes me look at everything spiritually including my training regimen. Knowing that the heart is the center of our being prompts me to take better care of it.We hold all of our memories, and experiences in our heart space. Spiritually speaking our heart which is representative of our sub conscious is what drives us in life. So when I am working out i.e., doing cardio I go into somewhat of a meditation. I ask God to purify my heart and I imagine that the cardio session is doing just that.When you engage in cardiovascular activity you have to breathe, and when you breathe rhythmically and consciously you come into a greater awareness of your heart space. Breathing helps you detoxify your body, as well as connect with your center or in this case your heart. So the next time you dread doing cardio, approach it from a metaphysical perspective. Imagine each session is helping you purify your heart space!