LOSE WEIGHT AT HOME: RECLAIMING YOUR POWER WITH TIME MANAGEMENT

FITNESS MON TUES WED THURS FRI SCHEDULE 45 min Fasted 45 min 45 min 45 min Fasted 45 min Fasted EARLY Cardio Fasted Cardio Fasted Cardio Cardio MORNING 4 Eggs, Cardio FASTED Veggies 4 Eggs, 4 Eggs, 4 Eggs, CARDIO on Veggies 4 Eggs, Veggies Veggies Empty Stomach or morning Veggies smoothie or morning or morning or morning MORNING smoothie morning smoothie smoothie smoothie 60 min HIIT HIIT HIIT HIIT HIIT HIIT At Your Own WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT Pace or Level LUNCH #1 #1 #1 #1 #1 EVENING Post Post Workout Post Post Post Workout Protein Workout Workout Workout Protein Shake Protein Protein Protein Shake Shake Shake Shake Protein Protein Protein Protein Protein Meal with Meal with Meal with Meal with Meal with Veggies Veggies Veggies Veggies Veggies Protein Protein Protein Meal Protein- Protein Meal with Meal with with Meal with Meal with Veggies Veggies Veggies Veggies Veggies HIIT HIIT HIIT HIIT HIIT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT #2 #2 #2 #2 #2 POST SHAKE POSTSHAKE POSTSHAKE POSTSHAKE POST SHAKE Protein: Chicken, Turkey, Fish, Vegan Options Add ½ Avocado with Eggs. Get creative with your eggs, dice up some peppers and go!

BENEFITS OF PHYSICAL ACTIVITY 60+ MINUTES Feel Good and Reduce Feelings of Stress and Anxiety Increases And Boost Metabolism for Post Workout Fat Burn Reduce Risk of Stroke Reduce Risk of Heart Disease and Heart Attacks Lowers Cholesterol Achieve And Maintain Healthy Body Goals and Weight Lower Blood Pressure Strengthen And Muscles, Bones, And Joints Weight gain is gradual and kind of sneaks up on you. It happens over time with decrease of movement and decline in the metabolism, along with life changes, medications, and age. There are so many factors that cause an increase in pounds. Once the fat shows up, it seems impossible to get rid of. We rush ourselves and bodies, far too often. Take your time. Slow and steady truly wins the race. Remain consistent and those Swain, Lose Weight at Home: Reclaiming your Power with Time Management

changes will come. Small changes soon turn into bigger changes. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system, and reducing your blood pressure. Here are some of my favorite forms of exercise and warm-ups. EXERCISE SNACKING: Also known as “bite sized” workouts or exercise snacks. According to research published from the Journal of Applied Physiology, there is a benefit in stabilizing blood sugar by interrupting your prolonged sitting with activity snacks. These are those moments when you’re consumed in your work for 30+ minutes, and you haven’t thought about moving a muscle. Like many, who own a fitness watch, know the standing reminder on your wrist all too well. Utilize this time to add in (3) 15-minute rounds daily of exercise snacking. A little goes a long way. If you aren’t ready to jump in fully training style, bite-sized exercises are a perfect way to integrate working out into your daily routines. In-home and work areas have some great alternatives. Do some pushups along the wall; Incorporate walking side squats to give your lower half some blood circulation. If you haven’t acquired all or any of your fitness equipment, Don’t fret! Look around your home, grab a chair, use gallon water bottles for weights, you can even throw a bunch of cans in a bag for added weights. Leggings, tights 79

and towels work great as sliders on a non-carpeted floor. Just 5 min/day can boost your mood. So, when someone calls you, stand up and talk, park a little further way to get extra walking in, and strength training is great while watching your favorite television shows. HIGH INTENSITY INTERVAL TRAINING Popularly known as HIIT. This here is my game changer. It will allow you to burn up to your maximum calories in a shorter amount of time while effectively staying in your fat burn zone. If you are a beginner or just jumping back in, this is not the time to overdue. You want to start off gradual and always begin with a low intensity modified version to prevent injury. HIIT, started for me as a flashback of high school and college sport training days. Straight forward workouts that attack problem areas. The benefit of HIIT is the fat loss and the increase in your metabolism after you’ve completed your workout. This is considered your “afterburn”. HIIT is all about intensity. Not only will it make you stronger and tougher, but it can also improve your nervous system response which will improve your digestion and reduce stress in your life. High intensity workouts improve the movement of food to your muscles rather than storing them as fat. HIIT 2X day with the proper nutrients, food, and water intake, can give you great results. Low intensity soon turns into higher intensity pace. Continue to be steadfast. Swain, Lose Weight at Home: Reclaiming your Power with Time Management

Sample HIIT workouts Jumping Jacks Sprints Jump Squats Mountain Climbers Burpees Squat Holds Jumping Lunges Squat to Overhead Press Pushups Kettle Ball Swings Plank Jacks High Knees Side Planks Bent Over Row Walkout Russian Twists High to Low Planks Skaters Take a few in 50-60s Intervals, repeat 3-4 times DANCING One of my favorite exercises. I normally add this into my warm- up workout. It’s a great way to raise your heart rate and burn fat in areas, you may not reach otherwise. Dancing can boost your mood while strengthen your muscles. There are a variety of styles including choregraphed dance fitness moves. You can really work up a sweat and burn calories that leads to fat burn. Always warm your body up with stretching first before starting any exercise. Anyone at any age can dance and learn something new. Turn on your YouTube or open an app and dance along to

choreographers and dance fitness instructors across the Globe. It’s that easy. You can find just about anything online now. We live in a virtual, social media driven world, where resources are readily available right from home. No need to rely on gyms and facilities. Don’t get me wrong, the getaway to a fitness or choregraphed dance class is awesome, but when access becomes limited out of our control like a pandemic, you must find your own way. Pull up those videos or turn on your favorite playlist and dance away! My YouTube Searches Choreographers: Aliya Janelli Dance Fitness: Dance Fitness with Jessica Swain, Lose Weight at Home: Reclaiming your Power with Time Management

Skating and Blading Something about taking the workout outdoors, throw on a pair of roller skates or blades on a bright sunny day and let your hair blow in the breeze. Skating is an overall great exercise for your cardiovascular health. It’s especially beneficial for your lower body as it strengthens the muscles in your glutes, quads, and claves. Skating can bring on joy and less stress since its increases your good endorphins. Why not have fun, while burning up to 250 calories in a thirty-minute period. Turn it into a Sunday Funday and bring the family along. 83

Sleep With all this activity, please rest up! No workout will be efficient without the proper rest. Running on fumes to get through a workout causes further fatigue that will prolong other routine workouts. Sleep helps reduce the risk of diseases and increase your brain function so that you are more alert. Proper sleep will keep your emotions in check so you can show up and be the best version of yourself. Too many times, I’ve tried to work out on just a few hours of sleep to stick to my action plan. It doesn’t matter what routine you have, how committed you are, if you don’t allow your body to rest, it can be harmful to your body. Why Sleep is Important Feel Rested, Reduced Stress Be More Alert for The Day Better Sleep, Means Better Workout Increased Heart Health Swain, Lose Weight at Home: Reclaiming your Power with Time Management

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Swain, Lose Weight at Home: Reclaiming your Power with Time Management

Keep track of your body measurements. Track all of those wins big or small. Don’t let the number on the scale deter you from your goals. Keep Track of Your Progress DATE WEIGHT WAIST ABDOMEN HIPS THIGH THIGH ARM ARM NECK (L) (R) (L) (R)

How Writing Down Your Goals Is Beneficial Writing down your goals and your progression points can help you: 1. Stay Focused- While writing your goals down may seem tedious since many of us have all the latest and greatest technology, but it works. It allows us to create good habits and focus on completing goals by tracking measurements and having them readily available in one place. 2. Boost Motivation- Who doesn't like crushing goals?!?! When you are tracking your progress, you are literally watching your body transform before your eyes. Each time you write down those improved numbers, is motivation. Sometimes we need a push and seeing things visually is a great self- motivator. 3. Stress Less- With so much going on day to day in our lives, I’m sure trying to remember some measurements is the last thing one feels like doing. When you jot things down, it saves a lot of stress and time. You know exactly where and how to start to log your measurements. 4. Obtain Bigger and Better Goals- You know it’s only natural to yearn for more. When you track and finally realize “wow, I made it”, but in the words of fitness trainer Yusef Myer’s, “This is only the beginning”. When old goals are completed. Time for new ones.



CHAPTER SEVEN Swain, Lose Weight at Home: Reclaiming your Power with Time Management

Chapter Seven: Protein is Bodylicious Why is protein important, you ask??? Well, here are a few reasons why. Protein is important to stay healthy otherwise it can lead to serious health issues. This is because protein is found in nearly every cell in your body and is major component to your organs, muscles, tissues, skins, bone, and hair. It aids in fluid balance, vision, hormones, and even blood clotting. Additional benefits include: 1. Growth and Maintenance Your body is constantly using up the protein to build and repair your tissues. Listen to your body and it will tell you what you are missing. 2. Bodily Functions a. Digestion b. Energy production c. Blood clotting 3. Muscle contraction 1. Protein makes up our hormones, a. By influencing the hormones, protein control the appetite and food intake, communicating information about energy status to your brain. 91

4. Energy 1. Gives you energy by helping to repair and build up tissues. 2. Helps maintain healthy energy levels Top Sources of Protein Fish Poultry Lean Beef Tofu Eggs Dairy products High Protein Sources for Weight losses Protein Powder Avocados Black beans Potatoes Chickpeas Chia Seeds Eggs Asparagus Cauliflower Brussel Sprouts Beef Quinoa Turkey Tempeh Chicken Breast Salmon Corn Oats Broccoli Tuna Almonds Spirulina Legumes Sun dried tom Swain, Lose Weight at Home: Reclaiming your Power with Time Management

My Personal Favorites and Recommendations Vega Protein Powder- Vega One, Vega Sport Women’s Best Peach Iced tea BCAA: https://us.womensbest.com/products/bcaa?variant=3879169 7418 C4 Sports Pre workout Fitness Challenge Recommendations PRX Workout Brand; https://www.prxworkouts.com/yusuf-myers Orange Theory Fitness Joie In life: Core slider set, extended resistance band, Hip band set: https://www.joieinlife.com/products/jnl-hip-bands-core- slider-set?variant=40225720893637

People Who Do VS People Who Don’t Do b. They Are Empowered to 1. They Don’t Know Why achieve. They Should Do It. c. They Are Willing and Able to 2. They Don’t Know How to Perform. Do It. d. They Do Not Let Personal 3. They Don’t Know What Problems Do Not Prevent They Are Supposed to Do. Them From Performing. 4. They Think Your Way e. They Choose To. Won’t Work and Their Way Is Better. 5. They Think Something Else Is More Important. 6. There Are Obstacles Beyond Their Control. 7. Their Personal Limitations Prevent Them From Performing.

Bibliography Balch, P.A. (2010). Prescription for Nutritional Healing. Fifth Edition. New York, NY: Penguin Group. Brue, Suzanne Brue. (2015, September 27). The 8 Colors of Fitness: Your Workbook. Retrieved from https://the8colorsoffitness.com/the-8- colors/ Ely, Kiki. (2020). The Complete Guide to Self-Care: Best Practices for a Healthier and Happier You. New York, NY: Quarto Publishing Group. Finkel, D. (2022, January 24). The Freedom Formula: How to Succeed in Business Without Sacrificing Your Family, Health, or Life. New Study Shows You're Wasting 21.8 hours a Week: Which of these time thieves is stealing 21.8 hours a week of your working day. Retrieved from https://www.inc.com/david-finkel/new-study-shows-youre-wasting- 218-hours-a-week.html Grace, Marlee. (2018) How to Not Always Be Working: A Toolkit for Creativity and Radical Self-Care. New York, NY: HarperCollins. Gutsche, Jeremy. (2020). The Innovation Handbook. New York, NY: Fast Press Company. Gustsche, Jeremy. (2020). Create The Future: Tactics for Disruptive Thinking”. New York, NY: Fast Press Company. Gibala Ph.D., Martin, (2017) The One Minute Workout. Science Shows a way to get fit that’s Smarter, Faster, Shorter. Penguin Random House: New York, NY. Gillen B., Estafanos, S., Williamson, E., Hodson, N., Malowany, J., Kumbhare, D., Moore, D. (2021). Interrupting Prolong Sitting with Repeated Chair Stands or Short Walks Reduces Postprandial Insulinemenia in Healthy Adults. Retrieved from: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00796.20 20

Acknowledgments I would like to thank my readers, for taking the time out and peeking into my fitness journey. Thank you to all my friends and supporters who have always cheered me on and acquired inspiration by witnessing my fitness journey. Thank you to my husband, Amir for always being in my corner and the first to notice my small wins when I don’t see them myself. To my children, Cambridge, and Calista, who began working out themselves, from watching mommy go! Swain, Lose Weight at Home: Reclaiming your Power with Time Management

Aisha Swain is a lifelong learner with over 15 years, experience as a project manager, consultant, educator, mentor, and business owner. She has managed and consulted independent creators and potential startup brands. Aisha is a youth mentor in the business and music education field for middle school students. She has led organizations and workshops helping students and clients organize and plan their goals to assist them in reaching their full potential. In Aisha’s personal life, she is a wife and mother of two. She comes from a fitness and athletic background and is fascinated on creating time to fit your priorities in, no matter the circumstance. Aisha is a stay at home-mom. While being a full- time educator, Aisha began organizing, and planning week by week course work and curriculum for a non-profit organization. 97