Thanksgiving was great! I’m sure we all had an amazing time stuffing our faces with turkey, stuffing, cranberry sauce, sweet yams, pumpkin pie and a little bitty bite of green beans. Not to mention a few sips of wine were also part of the menu. All the tryptophan you ate, induced the best sleep ever!

But, you woke up this morning and started calorie calculating what you ate and drank. No excuses can even come close to justifying what you consumed. You are filled with guilt, freaking out and feeling fatter than ever.

It’s ok… I need you to breathe and Relax… Take this negative event and transform it in to a positive one. Acknowledge your actions and take charge so you can avoid this scenario at the upcoming Christmas feast.

Now, let’s get you back on your fitness track!

Relax. The more stress you inflict upon yourself, the more cortisol your body will produce. As we all know, high levels of cortisol in the body can cause weight gain. Stress can also lead to overeating so chill out! Try some yoga poses and release your stress. Click here and view relaxing yoga poses that you can do at the comfort of your own home.

Get a journal. If you haven’t been keeping track of your food and fitness activities, then this is the time to start. Click here and read how keeping a journal can double your weight loss.

Set a goal. Write down your goals. Are you looking to slim down, tone or bulk up muscle? Write down what you need to do to achieve your desired goals..

Plan your meals. Figure out your caloric needs and fill your menu with healthy foods such as fibrous veggies, whole grains, lean meats and low fat dairy. Plan to eat 5-6 small meals instead of what you ate for Thanksgiving. Click here for more examples.

Burn some calories. It’s time to re-evaluate your fitness routine and start tweeking it. If you need to lose a few pounds then add more cardio to your routine and if you need to bulk up, then start pumping iron.

Stay motivated. If you don’t have a gym buddy, go scout one. If you haven’t cut out a picture of your goal, then get a fitness magazine and choose a realistic one to keep in your journal. If you haven’t used your FREE consultation at the gym, it’s finally time to have a little talk with a personal trainer. You can always leave a comment here and Miss Murder, Miss Divine and myself will be more than happy to reply with motivational suggestions.

Whenever you take a wrong turn in your fitness track, acknowledge what happened and take action to get back on the wagon.

WARNING Christmas dinner is right around the corner, and that New Year’s Eve drinking bash is a week after. Plan and prepare so you can avoid the guilt and freaking out!

Love,

Ghada

If you have made the gym part of your weekly routine and dedicated your lifestyle to strength training, cardio and aerobics activities, then you my friend can be called a self –professed Gym Rat.

But, if you have dedicated and made strength training, protein shakes, eating clean, and high intensity training an essential part of your lifestyle amongst the Big Boy’s gym, then you can officially consider yourself a Gym Bitch!

Before joining my local Big Boy’s gym, I was using my work’s smaller and more private fitness center. Everyone knew who I was, what my day-to-day routines were and what machines I occupied at certain times. Everyone knew to steer clear of Miss Murder.

When I decided to join the Big Boy’s gym, my presence was not as known. This gym was 10 times bigger with tons more people then the 3 regulars I was used to. I was scared to death and felt too uncomfortable to approach the free weight section where all the big boys were.

For the first few days, I stayed to myself trying not to get in anyone’s way all the while just feeling out the free weight area crowd. I finally got noticed by one of the trainers but I still tried to avoid conversation. I didn’t talk to anyone, wore big clothes and covered my face with a hat. I did this for the first few weeks until I slowly eased into my regular routing.

After a few weeks, I felt that it was finally time to mark my territory and prove myself worthy as a regular. Most important mission was to become a Big Girl and claim my spot in the free weight area where the Big Boys played! 

With each passing week, I slowly eased myself more and more into the mix and routine of all the regulars. Weaving in and out, learning the schedules so I was not in anyone’s way if I could avoid it, and working my way into a coveted reserved spot each morning.

I have proven myself to be as or more dedicated to my strength training  as the big boys who owned that area of the gym . I officially have a spot each morning right next to the Big Boys and everyone now knows when it’s Miss Murder time, so make room!

Yes, I am a Gym Bitch and my body shows.

Shaneek AKA Miss Murder

 Everybody needs an outlet for stress and exercise can be the perfect antidote!

Exercise is an investment of time and strength that yields great assets over time.

Exercise is known to  lower blood pressure, cholesterol levels, and weight all at the same time while increasing your metabolism, confidence, and endorphin levels making you feel more energetic.

It is almost like instant gratification! If committed to a ritual of exercise as a part of your lifestyle (along with eating well, refer back to the Love Your Life Program), you can significantly reduce your risks of heart disease, cancer, and stroke: the top three U.S. killers according to the National Center for Health Statistics.You will also lower your risk of diabetes which is number 6 on the list. Ready to get started yet?

Ok good then let’s go!

So how many times a week should one invest in exercise? Some people seem to think that twice a week is a sufficient deposit. However, the current guidelines set by the American Heart Association and ACSM (American College of Sports Medicine) for adults under the age of 65 are:

Moderately intense cardio 30 minutes a day, five days a week

Or

Vigorously intense cardio 20 minutes a day, 3 days a week

And

Eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Just keep in mind that these guidelines are set for the average American. If you consider yourself in better shape than the average American than you’ll  need to up the ante.

Working harder for better results will set you ahead of the pack. And you don’t have to share your results with anyone else. They’re all yours! 

Remember our health is one major thing that we have control over, and your body is the best asset you have to invest in. So why not take advantage of these last 10 weeks left in 2008 and start investing in yourself!

Why not start the New Year ahead of the game regardless of what might be going on with your financial investments!

Shaneek AKA Miss Murder

Here is a topic that every occasional or hardcore gym goer can relate to.

No matter what type of gym you belong to whether it is a small private gym or a huge mega one, it will always have its GYM WATCHERS.

Now take into account we all at some point will watch someone at the gym for one reason or another, but that’s just human nature when being in the presence of others.

My definition of a GYM WATCHER is a person who observes the same person or group of people during their workout session.

Now let’s break the GYM WACTHERS down in to a few subcategories:

• The friend watcher- you know you and your workout buddies spot each other, but you also keep an eye on each other to make sure no one is slacking or trying to cut out on their workout early! Basically they are considered your No-slacking Insurance plan

The trainer watcher- these are the trainers either employed by the gym or a personal trainer brought in by you or someone else. The ones hired by the gym may cramp your space with unwelcomed advice but they are just doing their job so don’t be too hard on them. If it is your personal trainer, by all means listen to their advice after all you are paying for it.

The admirer- Believe it or not most people have no idea that they have one or more of these at their gym. Chances are unless someone has physically approached you and actually said the words, then you really don’t have a clue as to who these people or person might be. Trust me when I say that if you are a gym regular and you are progressing in a way that is noticeable to people around you then chances are you have at least one of these at your gym maybe more!

The crush- Now Believe me when I say that this is unlike a traditional crush where you feel the urge to hook up with that cute hunky guy or beautifully toned girl. These types of crushes are the ones you will never act on because the point of the gym crush is to keep you motivated on the days you might not feel like going to the gym as well as having someone in your mind to impress by showing up each time and giving it your all. Now you might have one of these or 10 depending on your gym. And just like with the admirer, you may be someone’s gym crush and not even know it! 

The hater- This person or people though slightly annoying and may seem to be of no motivational value, are also necessary. They will keep you at the top of your game and you wanna have at least one of these at you gym. Haters are proof that you are doing something right!

Are you a GYM WATCHER?

Shaneek AKA Miss Murder

A frequent and often ignored misconception about your abs is that it is

divided into 2 parts upper and lower. Well anatomically speaking that is just not true!

You see your Rectus Abdominis actually consists of one long muscle that travels from the lower part of your chest down to your pelvis so any exercise you do really, works the entire muscle!

Now that isn’t to say that exercise such as leg lifts and reverse crunches which claim to target your lower abs are completely useless because these types of exercises not only work the abs but they also work your lower back, pelvis, hips and your Gluteus Maximus!

You should remember to incorporate a variety of ab exercises in your routine so that your abs like any other muscle group you train do not adapt.

Strengthening your core will also aid in everyday activities such as walking and standing.

But remember that no amount of crunches are going to give you the coveted six pack abs unless you also work on reducing your body fat. The less body fat on top of your abdominal muscles, the more visible they will appear. 

Refer back to The Love Your Life Program for a simplified approach to losing your belly fat. So easy, it can be maintained for life!

 Shaneek AKA Miss Murder

Do you remember when coconut oil was labeled as a dangerous saturated fat that caused heart problems?

I do. And the reason why I remember it, is because I was so sad knowing that this delicious perfect coconut fruit was bad for me.

Well, those claims were revealed to be false!

During the beginning stages of my weight loss journey, I was continuously searching for female role models to learn a thing or two from. One woman that caught my attention was Jennifer Nicole Lee.

Jennifer once weighed in over 200 lbs after giving birth to her two sons. Like many over weight individuals, she was fed up and decided to take action. For motivation, Jennifer Nicole Lee entered a bikini contest hoping to get in shape by that date. And she did. Not only did she compete, by she also took home the medal for Miss Bikini USA.

Being attracted to her story and her amazing post baby physique I had to look her up. I found that she had numerous fitness videos and offered many weight loss tips. One of the tips that stood out was: consume coconut oil and lose the weight.

What? Coconut oil?

I was very hesitant in believing this skinny chick, in fear that I might gain weight from this fatty oil!

Before jumping to any conclusions, I felt that coconut deserved a fair chance.

After a few hours of investigating, I was convinced that coconut oil was going to be added to my daily menu.

Even though coconut oil is classified as a saturated fat, it is also a Medium Chain Fatty Acid.

What does this mean? Unlike hydrogenated oils like margarine and shortening, coconut oil is quickly metabolized in the body and used for energy. This makes coconut oil a GOOD FAT similar to fish oil.

Coconut oil does not convert into cholesterol or body fat.

Here’s an interesting story I found: A group of farmers were on a mission to fatten up their pigs by feeding them corn, soybeans and coconut oil. They assumed that coconut oil’s saturated fats would do the trick. Wrong! The pigs that were fed coconut oil were much leaner than the others that fed on soybeans and corn.

Another study showed that Medium Chain Fatty Acids did not interfere with thyroid functions leading to an increase in the metabolic rate and weight loss results. Weight loss was achieved as long as the individual stayed within the calorie range.

Our bodies are made to consume fats to function properly and efficiently. You’ve heard it over and over. GOOD FATS IN, BAD FATS OUT.

So bring in the good fats like coconut, hemp, olive and fish oil, and ELIMINATE hydrogenated oils like corn and soy.

Click here to watch the famous Dr. Mercola explain more about the amazing benefits of coconut oil.

Since starting the Love Your Life Program, I have influenced so many people along the way including my coworkers. I have earned the title of “Food Nazi” and banned processed junk food from entering my office. Dessert is only allowed during birthdays or celebrations, but even then I rarely participate.

Work environments can be hazardous to your program if you are not cautious.

Corporate office buildings are very accommodating with restaurants and vending machines filled with inexpensive sugary snacks and sodas.

Similar to many, our kitchen used to be stocked with bagels, brownies and other forms of dessert to compliment a morning cup of coffee.  Not to mention, there was always a large candy bowl welcoming our guests.

Those days are long gone!

I, the Food Nazi transformed our office into a healthy one! My weight loss achievements and healthy pre-packed meals became contagious. Slowly, everyone started to follow in my footsteps.

Our marketing girl replaced her chocolate cake with cottage cheese and frozen blueberries, and our receptionist joined Weight Watchers and a boot camp class.  We all kept each other in line, but I was the toughest of the Food Nazis.

If you currently work in an environment that is hazardous to your waist line, then I suggest that you start making some changes to create a healthier one.

Here are some helpful suggestions to staying healthy at work:

Always keep a water bottle at your desk:  My glass 20 oz  bottle gets filled around 6 times during my work day. Drinking water hydrates me, flushes me out and keeps my satiety in check.

Pre-pack your meals: I dedicate my Sundays to prepare most of my meals for the work week. I usually bake some chicken and fish, steam my veggies and boil a pot of brown rice. Everything takes me less than two hours to prep, cook and store in containers. Prepping my meals saves me so much time during the week and allows me more free time to engage in other fun activities.

Enjoy a 30 minute break away from your  computer: If it’s a sunny day, then lunch is almost always served outside. Why not get some vitamins from my food and the sun! If it’s raining, then I’ll sit by the window and watch. Rain is beautiful and relaxing and by eating slower, I can gauge my hunger level to prevent me from overeating.

Stock your kitchen with healthy snacks: Yogurt,  protein shakes, veggie slices, fruits and nuts can always be found in the kitchen fridge. But, I only stock enough for a few days. If you stock more, you’ll be tempted to finish off the whole week’s supply. Click here if you need some delicious snack ideas.

Exercise and get away from your desk: I try to rock my  heels to work so I can get a workout walking back and forth to the bathroom. I also like to take a sprint down and up a few flight of stairs before lunch time to get my heart pumping.

Drink some Green or Herbal Tea: Drinking a hot cup of tea after my lunch always soothes my belly and seals any false craving that I have. Not to mention the great nutritional benefits that it contains.

If you are already a Food Nazi at work, then I would love to hear how you keep order. Do you give the evil eye? Or do you simply snatch their bag of chips and slam dunk it in the trash can?

Hi Smallworld Beauties!

So how did I come up with the Smallworld Beauty?

As I mentioned in my bio, I used to work in New York City for a few years. If you have ever visited the Big Apple, you have probably noticed the crazy melting pot that it is. I loved people watching whether it was while walking or taking the subway. I was so mesmerized by anyone that passed my way. Everyone was so different and fascinating. Every time that thought ran through my mind, the song “It’s a small world after all” would play. That was it!

Smallworld Beauty would be the brand I would soon create.

I have been fortunate to meet so many inspiring individuals during my journey. Every interaction, touch, smile and verse from another person  left an imprint on me. I am continuously evolving as I meet more and more people.

I have learned to love hard! I have learned to stop judging others for the way they live their lives. I have accepted all my faults and imperfections. I have learned to respect other people’s views while sharing mine.  

One of my favorite quotes is from Mahatma Gandhi’s “My life is my message”

 Just like everyone else, I aspire to be happy in this life. I will try my best to be the best person I can be to myself and others, and hope that my actions will be inspire people around me.

I am just another girl in this small world. I am blessed with so many great things but I also deal with normal issues that every other woman experiences. I experience love, joy, sadness, irritability, discontent, insecurity and all that comes with female hormones!

The purpose of my blog is to be your new girl friend. 

I would love for you to join me as I share my findings, experiences and stories with you. In turn, I would love for you to share your journey with me.

I love you my Smallworld Beauties!