Chapter 5: FITNESS TECHNOLOGY When you combine fitness and technology together, what do you get? A new world filled with wearable technology, apps, digital platforms, and equipment’s. Back in 1981, was the first wearable heart rate monitors, with actual wearable tracking devices in the early 2000’s. I remember the days when working out consisted of overexertion or pulling muscles. Relying on a machine at the gym never really seemed motivating. The constant staring at the numbers waiting until you peak at a certain number of calories. Those days are over. Fast forward to 2015, the first Apple watch was released. I hadn’t quite stepped into the watch world. It wasn’t until 2016, after having my son, I was wearing a chest strap heart monitor that tracked directly into a phone application. This was the first time I began to understand my fat burning zone and heart rate. Working out became easier and less pressure on my body. No more counting my calories through the machine. No more over working my heart. I began to learn the proper way to burn calories efficiently while safely staying in my most productive zone. As time went on, I upgraded to a fitness watch. I started off with a Fitbit, counting my steps and competing in workout challenges with my family and friends. As fitness watches began to expand and upgrade. I decided to 43
invest in one. This was by far the best decision I could have made. With the fitness industry booming, more and more technology and equipment surfaced to give any workout enthusiast an efficient and safe workout regardless of what strength level you may be on. 44
Smart Watch Utilizing a smart watch assists with the capability of tracking your calorie burn throughout the day; not just during the active moments but your overall burn in a 24-hour period. Fitness watches are a great tool for reminders such as when to work out or to simply stand if you’ve been sitting for a while. A smart watch keeps you accountable for your daily workout goals. Most fitness watches with the constant help of updates, come installed with organized health and fitness workouts at the tap of a finger. In addition, these updates give smart watches the capability to install third party applications such as those that track food and water intake, as well as fitness workouts of all sorts. Being able to track my calorie burn on my smart watch was a true benefit. Analyzing my daily numbers allowed me to push myself that much harder. Going hard also means getting better sleep. This is another advantage of the smart watch. Tracking your sleep patterns to ensure you are getting the proper rest. If you’re going to show up as your best self, you need enough rest so that your body is ready to 46
actively move. Without proper rest, your body can become fatigue. Listen to your body. That workout is going to be that much harder, and it will reflect amongst your fitness watch. Inconsistent heart rate, lower calorie burn, prolonged workouts with an increased chance of incompletion. Be good to your body and your body will be good for you. 47
Benefits of a Smart Watch 1. Typically Includes Fitness Tracking Such as Steps, Distance, Calories, Heart and Pulse Rate, Sleep Patterns. 2. Stay Connected While Doing Your Fitness Activities Watch Videos and Play, And Music on The Go. 3. Reminders To Stand 4. Fitness Workouts and Challenges 5. Add Friends and Be a Part of a Fitness Community. 6. Keep Track of Those Active and Inactive Calories 48
Smart Body Scale A smart body scale is an electronic scale that measures weight and other body composition metrics. These measurements are then sent wirelessly to an app or online service that automatically records the data. These scales are usually connected with their own designed apps. Having a fitness tracking scale can indeed feel a little scary. No one wants to see the reality of their health. Many times, we avoid going for checkups unless we are forced to; however, investing in a smart scale can be a true benefit to your health, keeping your body conscious not just for yourself but for your whole family. It allows you to track the history of your health goals from the inside out using the recommended application. When you track your health, your fitness goals will soon follow. Focus less on the actual number of your weight and focus more on measuring and tracking your body's vitals. My personal favorite is the BMI Smart Scale Fit track Dara, which allows you to analyze 17 health measurements. A great advantage of these scales is that the scale will track your body composition and automatically send it to your app without you having to even look until you are ready. No matter when you decide to check your progress, the numbers will be there, and numbers don’t lie. 49
Benefits Of a Fitness Smart Tracker Scale 1. Increase Self-Motivation and Will power. 2. Gives You More Detail and Insight on Your Personal Health. 3. Tracks Your Stats Automatically. 4. Great For Individuals Who Train on The Regular. 5. Great For Moms Wanting to Track. 6. Pregnancy/Post Pregnancy Progressions. 7. Can Be Used Amongst Your Family for Good Habit Teaching. My Scale Recommendation: Fit Track Dara BMI Smart Scale: https://getfittrack.com/products/bmi-smart-scale-fittrack- dara-v1 This is by far one of the best purchases I’ve made besides my X-factor door pulley. I continue to use the Dara scale as part of my regular fitness regime and maintenance! 50
PART TWO: Are You Ready to Lose Weight? Really evaluate if you are ready, to take the weight loss journey by storm. It takes dedication and sacrifice. It’s okay if you need to defer your fitness plans in order properly prepare. Many times, I felt like I was on a roller coaster back in forth on an inconsistent routine. It became quite frustrating never being able to fully commit and reach the goals I was looking to achieve. Regardless of where you are in your journey, maintaining regular exercise is important no matter how much or little. Start slowing with baby steps until you feel comfortable to do a bit more. If you’re on the fence about kicking off your fitness journey and fully committing; spend a moment self-reflecting and answer the following questions: 1. Am I ready to change and modify my eating habits? 2. Do I have time to dedicate towards making a change? 3. Do I have too many distractions or pressures that would prevent me from giving my all? 4. Do I have any emotional issues connected to my weight? 5. Is food a coping mechanism for stress? If so, am I open to other techniques and/or strategies? 6. Do I need other support — either from friends or professionals — to manage stress 7. Am I motivated to make a lifestyle change for the long term? 51
8. Do I need a support system from family, friends, or an associate? 9. Am I willing to change activity habits? 10. Have I thought about my nutritional and exercise plan? 11. Do I have support or an accountability partner? 52
Chapter Six 53
Chapter Six: Burn that Shite /SHīt/ Human beings were meant to move our bodies and not remain still. Unfortunately, as we get older and we take on more responsibilities in life, our schedules fill up quick and the last thing we think about is giving our body some movement. Our bodies get neglected quickly. Some of my most memorable and favorite workouts have happened outside! Nothing like a cool breeze day with some sun beating on my face allowing more toxins to be released through sweat producing workouts. Point is, find a place that will make you feel the most comfortable and efficient. Have a mirror nearby to watch your movements as you go. Record yourself for yourself rewarded milestone playbacks of improvement. Most importantly as the inches begin to drop, go treat yourself to some new workout attire. Not only will you look and feel good in something new, but it will also allow you to focus more on your workout rather than the constant adjustment of sliding tights and straps. No matter where you are in your fitness journey, beginner, advanced, or somewhere in between, always consult your physician or trainer before hopping into any exercise workout to avoid injury. I, myself, thought I was in shape and have overworked my muscles and have had minor sprains. It’s not worth the setback. Create your action plan and start off slow. The more consistent you are, those exercises will get easier, your muscles 54
will get stronger, and then inches and pounds will soon drop. Physical activity has four domains of performance that must be balanced properly for fulfillment. These domains cover the physical, mental, emotional, and spiritual aspects, which include your environment, abilities or skills, attitude, motivation, and choices or talent. Figuring out your fitness personality is one way to ensure you can stick to a workout regimen you enjoy while still burning the calories you need. Try 8 Colors of Fitness quiz by Suzanne Brue. to determine your fitness color. Discovering your fitness color gives you the power to learn and understand the best activity for you, which in turn allows you to stick to a fitness program. https://the8colorsoffitness.com These are the fitness colors and what they represent and mean for you. FITNESS COLORS BLUE -Known as the “true blue” due to their loyal, traditional, and dependable nature. Committed and Conscientious. GOLD- The color of currency, Conservative and traditional. These individuals trust proven methods. Gold is considered the color of achievement. 55
WHITE- Visionary individuals, who are aware and receptive to their creative minds and purity. PURPLE- Quick, outgoing, and confident. GREEN- Lover of nature and seek to be outdoors. RED- Possess high energy and enjoy being around the action. Red is a color of direction. What to look at, when to get up or stop. SAFFRON- This color seeks truth and clarity. Commands attention in a non-ostentatious sort of way. SILVER- The color of change, is powered by new possibilities and ideas. I found that my color is blue. My barriers come from not scheduling my activities ahead of time, having a disorganized space or a disruption of my current routine or plan. 56
Now let’s really get into it! I’m sure working out twice a day maybe three, sounds a bit much, but you must burn the calories and fat! Who wants workout all year with no changes? I was tired of buying clothes that just didn’t’ fit because I was in between sizes due to my expanded waist size. Each event or phot-op you end up super conscious of how you’re going to look or racing the clock to lose pounds by that special date on the calendar. Stop that! The sooner you achieve your fitness goals, the quicker you can get to the fun part of maintaining, and always being ready. If you keep your body ready, you’ll always be ready! Make working out a lifestyle. It is a forever mood. Between my smart watch and scale, I was able to be in control of my overall body health. I learned the percentages and risk levels of my health in real time. Add in aiming towards 3600- 4000 calories/day, this is including your resting burned calories. On average, days that I didn’t work out, according to my synced stats, I burned around 1800-1950 calories. When I executed my 2/day workout and light jump roping session, I was able to increase my calories anywhere from 1300-2400 calories. My highest calorie burn is 4,712. It is possible., Increase your exercise, stay consistent! 57
My calorie progression chart over a 4-month period 58
If you’re familiar with the apple watch, what you see in the chart above are my closed rings which represent movement, exercise, and standing. Summer months June and July were my most active months. 59
Key Components to a Successful Home-Workout 1. Decide On Your Goal 1. Make It Clear and Realistic 2. Hang It on A Vison Board 2. Create A Timeline or Calendar 1. This Is at Home, Balancing Life and Work. 2. Time Should Not Be Wasted. 3. Prioritize How Much Time You Need. 3. Figure Out What Resources You Need 1. Sacrifices 2. Changes 3. In-home equipment 4. Workout attire 5. Nutrients or supplements 4. Schedule Your Workouts 1. Make It a Routine 2. Same Times and Days 3. Create An Appointment in Electronic Devices for Reminders 4. When It’s Schedule It’s Easier to Make It Happen. 5. Planned Grocery Trips 1. Find Out What You Need, And Make a List 2. Take Advantage of Delivery Services to Save Time. 3. Grocery Trips and Weekly Meal Prepping to Keep Items fresh. 4. Prepare Your Food in Advance. 60
6. Take Advantage of Your Extra Time or Down Time. 1. This includes Self-Care Needs. 7. Check Your Progress 1. Revisit your goals weekly and set new ones. 2. Take Your Goals and break them down into smaller attainable goals. 1. This helps the momentum and self-motivation. 8. Reward Your Wins, Big or Small 1. If No One Else Does, Praise Yourself and Set New Goals. 61
Benefits Of Moving Your Body and Burning Fat. Increased energy and a more efficient workout Better sleep, means a better workout Increased mood and self confidence Better health and immune boost Weight loss and management Decreased anxiety
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! 63
BENEFITS OF PHYSICAL ACTIVITY 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 60+ MINUTES 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 64
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 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 65
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 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 66
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. 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 67
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 68
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. 69
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 70
Increased Heart Health 71
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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 76
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. 77
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 78
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! 82
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. 83
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