Walk of Shame: How to Bounce Back From Bad Food Choices

How To Bounce Back From Overeating

It happens to everyone at one point or another.  That one meal, one day or one week where you say, “Screw this.  Gimme that pizza.”

So now it’s the morning after and you’re groggy, sluggish and a little unsure of just how bad things really got because you’re afraid to run the numbers on the calories, carbs, sugar and salt consumption.  You had to make the food equivalent of the walk of shame back to healthy eating.  The damage is done, so no need crying over spilled cheese and margaritas.  Now is the time to get back on track.

But how do you do that?

Forgive: Give yourself a break.  No one eats healthy 100% of the time indefinitely.  You made a mistake.  Forgive yourself and start over.  There is no absolution in continuing to beat yourself up about it.

Avoid:  Stay off the scale.  It takes 3500 calories to gain one pound.  One bad meal won’t cause you to truly gain a pound, but it may cause you to bloat.  Water retention can make a relatively small misstep seem much more impactful, so avoid weighing yourself for a few days while you reset your body.

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Spin Battle: Flywheel vs. SoulCycle

Flywheel vs SoulCycle:  Which Spin Class is right for you?

During a recent trip to New York, one of my goals was to check out a SoulCycle spin class [cuz I’m a spin nerd like that]. SoulCycle hasn’t expanded South yet, so I figured this may be my only chance to experience it at the moment. I love the spin classes at my Lifetime gym, but I also enjoy trying the new “boutique” spin classes when I have a chance. I dabble with Flywheel since there are locations in my area, and I tried Aqua Cycle during my last trip to NYC, so now it was time to add SoulCycle to the list.

Ultimately, it’s all spin class. We get on bikes and spin for 45 minutes to an hour – no big mystery there. But as my fellow spinrats can attest, the experience itself can be very different depending on the instructor, music and philosophy of the gym/studio. As the latest boutique spin studios go, Flywheel and SoulCycle are the two juggernauts at the moment, so here is my breakdown of how the two size up to each other. Continue Reading

3 Signs You Are Ready To Make A Change


How to know when to make a change in your lifeI’ve been through so much change this past year it makes my head spin.  My mother’s passing.  Leaving my career.  Talking to my father for the first time in over 20 years.  The list could go on, but you get my point.  I “seen some thangs” this year, both good and bad.  So as the year begins to draw to a close, many of us fall into a period of reflection.

Was it a good year? 

Am I where I want to be? 

Am I at least headed in the right direction?

Simple questions, but they often require soul-searching answers.  Especially if you are in a situation where the answers could turn your life upside down.  However, it could be time to realize that you may already be living upside down.  In that case, change may really be a way of setting things right.

Think of an hourglass.  Yes, I know it falls just below fire and the wheel in the ancient tools of life, but work with me on this one.  It starts out full of sand, but as time passes, the sand slowly settles to the bottom.  Eventually, all the sand empties from the top vessel and, well, that’s it.  What once felt like the right thing to do has left you sitting at the bottom surrounded by sand.  That’s how easy it is to get caught up in a stagnant, perhaps even destructive, situation without realizing it.  The crazy thing is, while it may not feel like it, you’re actually upside down.  The only way to get things moving again is to turn the hourglass over. Even if it means you have to do some rocking and banging around to tip that sucker.

How do you know if you are ready for change? 

Whatever is looming heavily over your life, a relationship, a job, where you live or even how your feel about yourself, we all have our own personal frame of reference for knowing what the tipping point is.  Well, I’m up for sharing mine if you’re interested.

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Schedule Workouts: The Most Important Meeting of the Day

Schedule Your Workouts: The Most Important Meeting of the Day

I do love making a schedule.  Something about it makes me feel terribly accomplished even if I haven’t done a darn thing yet but type it into the calendar.  A schedule means I have a plan.  Or at least a plan to make a plan.  Either way, I feel like I’m about to make things happen!

One thing that I’ve found really helpful is putting my workouts into my calendar like I would any other appointment.  At the beginning of the week, I go through the fitness schedules for my gym (okay gyms plural – I am a bit of gym harlot with my various activities) and start plugging classes and training into my calendar.  I make sure to block out enough time for driving and post-workout repair work [showering, hair reconstruction, wasting time in the sauna/steamroom, posting Instagram pics of my spin shoes – the important stuff], and that is the baseline – everything else is then scheduled around those appointments. Continue Reading

When Did “Thigh Gaps” Happen?

Thigh Gaps Fitness Strenth Health

No seriously, when?

Growing up in the South, a black woman in the South especially, I was raised that being so skinny that there was a gap in between your legs was considered ‘nasty little.”  A sure sign of being sickly or in a bad home environment.  Now yes, that’s a bit of a harsh judgement, but that’s the South for you sometimes.  Snarky back porch gossip aside, having a “thigh gap” was nothing I was raised to aspire to in any shape or fashion.

Then suddenly the past few years, I have slowly watched the “thigh gap” become a goal to be attained.  Wha-huh?  What exactly does having a space between your thighs have to do with your health and level of fitness?


Having a “thigh gap” is primarily a function of your skeletal structure.  If you have wide hips, you most likely are going to have some amount of visible gap in  between your thighs, even if you carry some extra weight on you.  If you have narrow hips, well chances are you will never have a gap unless you reach a ridiculously low (and dangerous) body weight.

Depending on your body type, you could spend the rest of your life in pursuit of the infamous “thigh gap” to no avail.  Your body is your body.  Figure out the best way to show it off –  be happy and revel in it.

Even at my thinnest, I never had a thigh gap because that isn’t how my body is structured, and I’ve always had fairly defined legs.  My thighs just aren’t going to have a gap, and that is not my goal.

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