Healthy Snacking? Let’s Talk About It

Do you ever have cravings for something sweet or savory but it’s not quite dinner time yet? Let me tell you now, it’s A-ok! It’s encouraged to tend to those cravings just as long as you choose healthier options or snack in moderation.

Let’s Address the Elephant in the Room…

I feel like people have a misconception when it comes to snacking. Having a snack doesn’t have to be as bad as a bag of chips or a Twinkie and it doesn’t have to be as boring as an apple or a plain, single-stalk of celery.

Yes! It is possible to snack without feeling guilty! Choosing snacks with the right amount of protein and nutrients can leave you feeling full or even help you avoid those unhealthy alternatives.

Sit Back, Have a Snack!

Now that we’re ok with snacking, check out this list of some of my favorite guilt-free snacks!

1. Greek yogurt with berries

One of my favs!

I like to add strawberries, blackberries and or blueberries to my yogurt. I then top it all off with a drizzle of honey. The greek yogurt is a great source of protein and the berries can cure that sweet tooth!

You can even add some nuts on top if you’re up for it.

2. Hummus and veggies

Raise your hand if you hate eating plain vegetables… yea, me too.

Simply take some veggies (carrots, bell peppers, celery, etc.) and dip it in some hummus! I personally like to purchase red pepper hummus. You can even make your own hummus dip by tossing come chick peas, garlic and olive oil in a food processor.

3. Fruit salad

Ok, this might sound boring but you won’t regret it!

Not only does fruits provide the nutrients needed to sustain a healthy life, they are full of sugar! A fruit salad is my favorite go-to when I have a craving for something sweet.

I like to throw in some mangoes, strawberries, grapes and kiwis!

Try it!

4. Chips and Salsa

Hear me out on this one!

It may not be the healthiest item on this list but it’s definitely a healthier alternative than a regular bag of chips.

Make sure to pick a bag of Whole Grain chips! The salsa is a good way to intake your veggies. You can even make your own by including tomatoes, onions and bell peppers.

You can also switch out the salsa for some delicious guacamole!

5. Banana Ice Cream

Yes! You read that right!

If anyone knows me, they would tell you that ice cream is my all-time favorite dessert! Unfortunately, it’s not the best thing to consume everyday.

Ice cream, please! Hold the dairy!

Making banana ice cream is as simple as peeling and chopping up a ripe banana (the more ripe, the sweeter), freezing it, and blending it!

Now top it off with some honey or almonds!


Anybody else hungry? Make sure you give these snacks a try.

Thanks for reading and stay safe!

Boost Your Confidence With This Hype Gym Playlist!

If you’re like me and absolutely refuse to work out without music, boy do I have the playlist for you! It consists of songs that will hype you up and keep you motivated! From Daddy Yankee to Megan Thee Stallion, these songs will make you feel as though you’re the only one in the gym!

Feel free to check out my playlist on Spotify. I love creating playlists, especially for my workout sessions, and I’m always adding to them.

There are most definitely songs on this playlist that will trigger your desire to twerk. Listen at your own risk.

The Best Songs To Keep You Hype At The Gym

  1. Gucci Mane – Big Booty (feat. Megan Thee Stallion)
  2. Missy Elliot – Throw It Back
  3. Saweetie – My Type
  4. French Montana – Pop That (feat. Rick Ross, Drake, Lil Wayne)
  5. Arizona Zervas – ROXANNE
  6. Jason Derulo – Mamacita (feat. Farruko)
  7. Doja Cat – Boss Bitch
  8. Icona Pop – I Love It (feat. Charli XCX)
  9. Azealia Banks – 212
  10. Rihanna – We Found Love
  11. Nicki Minaj – MEGATRON
  12. J Balvin – Mi Gente (feat. Beyonce)
  13. Yo Gotti – Rake It Up (Diplo & Party Favor Remix)
  14. SAINt JHN – Roses (Imanbek Remix)
  15. MEDUZA – Lose Control
  16. Dualities – A Place For Us (feat. Ynnox)
  17. JYYE – Dizzy
  18. Nevada – The Mack (feat. Fetty Wap)
  19. Sam Feldt – Post Malone (feat. RANI)
  20. Daddy Yankee – Con Calma (Remix, feat. Katy Perry)
  21. Lizzo – Tempo (feat. Missy Elliott)
  22. City Girls – Act Up

I hope these songs will leave you feeling confident at the gym. Please enjoy!

Thanks for reading and stay safe!

4 Ways to Stay Motivated After Falling Off Your Routine

This post is perfect timing! Lately I’ve been getting a little lazy on my ‘Healthy Living’ daily routine. And honestly, I’m not too discouraged because I’m currently enjoying myself. Every now and then, It’s good to take a break to prevent yourself from going crazy.

HOWEVER! This break must come to an end. And soon!

These are ways that I stay motivated after sitting on the couch and binge watching How To Get Away With Murder for 3 days straight.

1. Remember Your Goal

When you haven’t been keeping up with your ‘healthy living’ routine but you want to get back into it, reflect on what made you want to live a healthier life in the first place.

For me, I have gained unwanted weight over the past year. My goal is to lose that weight, maintain it and eventually become a personal trainer by doing what I love… Working out!

Remember the goal that’s most unique to you and start from there.

2. Get Inspired

If your goal isn’t inspiring enough to get you off the couch, (and that’s ok), you may need a little push.

I get inspired by looking at others. Instead of comparing myself to them, I admire their hard work and it encourages me to work even harder for what I want to achieve. Even if their achievements have nothing to do with your goal, their genuine dedication is enough to lift your spirits.

I like to scroll through Instagram or Pintrest under the ‘Fitness’ tab to check out new workouts and meal prep ideas that I can challenge myself to attempt.

3. Take Notes On Your Day

If you don’t already have a journal or utilize the notes app on your iPhone… YOU SHOULD! This is a good way to reflect on your day which will then encourage you to improve on something you’ve always wanted to achieve.

Currently, I have a note on my phone titled “Ebony’s 2020 Plan’. It consists of everything I want to achieve this year and how I am going to achieve each goal. The Notes app has a feature that allows me to check off things that I have accomplished.

You can also keep track of your daily diet and exercise with a simple app.

I personally use the Lifesum app to track my food and water intake, and exercise. This app counts my daily calories, let’s me know which foods are good or bad for me and leaves motivational messages to keep my day going. This inspires me to be consistent in achieving my goal.

4. Find a Buddy

Whether it be working out or studying for an exam, find someone who is in the same boat as you. To be truthful, you’re probably not in this alone. There is probably someone out there that also needs a daily dose of motivation.

Surrounding yourself with people that have the same ambitions as you is always a plus. I started going to the gym with one of my coworkers. Turns out, another thing we had in common besides working for the same company was the desire to lose weight and feel good. As a result, we got serious and created a workout schedule that fit around work and class. We’re constantly encouraging each other to go above and beyond for what we want.

Get Started!

You fell off your routine… So what!

Take your goal and run with it! Get inspired and seek help along the way if you need it. Start now!!!

Thanks for reading and stay safe!

3 Ways to Stay Active While You Quarantine

It seems that social distancing and wearing face masks are going to be the norm for a while. However, this should not stop us from grinding our way to the top. We should be taking this opportunity to become better versions of ourselves.

A great way to cope with these stressful times is to stay on top of our fitness. It is encouraged to take care of your body by exercising regularly. Below is a list of ways I have been staying active during quarantine.

1. Go For a Run

I know going for a run isn’t everyone’s cup of tea however, it can contribute to a healthy lifestyle. Amongst all the health benefits, running can strengthen muscle, enhance cardiovascular fitness as well as help you maintain a healthy weight.

I personally like to go for a run as soon as I wake up to get the day started. Running isn’t my favorite exercise to do however, I end up feeling amazing once I’m done! Going with a friend or family member is a great source of motivation.

2. Work Out At Home

The gyms are slowly opening back up but you should not feel pressured to go if you don’t feel that it is safe. Simply make some room in your living room and get to work!

Here’s a simple full body workout that can be done anywhere:

15 reps, 3 sets

  1. Lunges (each leg)
  2. Plank Jacks
  3. Jumping Squats
  4. Squat w/ Leg Abduction (resistance band is optional)
  5. Push Ups
  6. Bicycle Crunches

I have also been following a youtuber by the name of Chloe Ting who has been releasing amazing fitness content during quarantine. I challenge you to try out her fat shredding work outs.

I am currently working on her ‘Get Abs In 2 Weeks’ challenge. Check it out!

3. Go For a Walk

One thing I’ve come to enjoy as a result of quarantine is going on walks with my family. Not only has it made us closer, it is a good way to increase our cardiovascular fitness. Whether it be everyone in your household, your dog or just you alone, 30 minutes a day will do the job!

I hope this list of ways to stay active during quarantine will encourage you to continue or start living a healthy lifestyle.

Thank you for reading! Stay safe and healthy!

Healthy Quarantine Grocery List

The world is really testing me by putting me through a health pandemic while I attempt to lose weight and live healthy. Rest assured, it’s going to take more than that to stop me!

According to cdc.gov, stress during an infectious disease outbreak can cause changes in eating patterns. The site mentions that the best way to cope with this stress is to eat well-balanced meals and to exercise regularly.

This is a challenge I have to accept! Before I strap on my mask and head to the grocery store, I have created a personalized grocery list consisting of my favorite healthy obsessions.

Grocery

Fruits 🍏

  • Apples
  • Bananas
  • Berries (strawberries and blue)
  • Bananas 
  • Grapes
  • Kiwi
  • Pineapple
  • Lemon
  • Tomatos 
  • Avocado 

Veggies 🌽 

  • Potatoes (sweet and regular)
  • Onions
  • Broccoli 
  • Peppers 
  • Organic Spring Mix
  • Spinach
  • Green beans 

Breakfast 🍳 

  • Eggs
  • Oatmeal
  • Almond butter
  • Honey
  • Almond milk
  • Cereal

Lunch & Dinner 🥘 

  • Olive oil
  • Brown rice
  • Black beans
  • Garbanzo beans
  • Quinoa
  • Whole grain pasta
  • Chicken breast
  • Ground turkey
  • Sandwich meat (turkey and chicken)
  • Salmon / fish / tuna
  • Basil
  • Multigrain Bread

Snacks 🥜

  • Blue corn chips
  • Salsa
  • Hummus
  • Granola bars
  • Mixed nuts

Make Most of the Moment

As easy as it would be to have McDonald’s delivered to my apartment, I refuse to give into unhealthy quarantine habits. Instead, I am going to make most of the moment and improve my chef skills by learning new, healthy recipes.

Whether it be cheffing it up in the kitchen or slaying a new hairstyle, I challenge you to take advantage of these current events to try something new. We’ll be stepping out of quarantine HEALTHY KINGS AND QUEENS!

Thanks For Reading!

Don’t forget your masks and remember… 6 FEET!!!

My Story

Freshman 15?!? Umm… I Don’t Think So!

Yes, my motivation to kick off my health and wellness journey was to avoid gaining the “freshman 15”. Fortunately for me, it worked. From my freshman year of college up until the summer of my sophomore year, I lived in the gym while avoiding the dessert bar at the dinning hall. Through this journey, I fell in love with fitness!

Take a look…

IMG_4589

Bad Choices

As I make my way to my senior year in college, I can now reflect on the bad habits that have put a damper on my health and wellness journey. Let’s just say, I went a little overboard on Doordash and the Dominos app.

Ordering out really caught up to me. I went from ordering food once or twice a week to the delivery man knocking on my door just about every day of the week. I had not realized how much weight I had gained until I looked into the mirror…

IMG_5763

As you can see, those grey and black leggings have been through it ALL with me.

Time For a Change

I sit here on my laptop with a few extra pounds and a smile on my face because I am excited to start my new journey and share my story. One day I plan on being a personal trainer and eventually having my own health and wellness center. This future goal of mine is what is going to fuel my motivation. I am hoping to fall back in love with fitness all over again!

Follow My Journey

IMG_5819