Hey Gang ♥️ Let’s get back on track with our health and wellness! Come along for my 5AM Gym Routine, Weekly Meal Prep, Juice Recipes, Self Care + more!
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you know the older I get and the slower hear me when I say slower this metabolism becomes I am understanding more and more why my mom would Ops out of eating junk food with us as I was growing up like this 30 plus some year old body is not bouncing back like it used to and it’s all starting to make sense now but anyways welcome back to the channel guys I’m shenise Alicia and today we’re getting back on track I [Music] am creating healthy habits and starting any Wellness Journey Begins with your mindset but directly thereafter is what we do in the kitchen you guys know the rules I don’t make them 80% is what we eat and the other 20% is how we move so today we’re going to start off in the kitchen and as many of you guys may or may not know I began my juicing journey in response to to high blood pressure concerns last year and this has carried into my weekly or at best bi-weekly routine when I started logging and paying more attention to my daily meals I noticed that I was not incorporating the suggested serving of fruits and vegetables into my diet like when you really think about it how many times do you set aside a vegetable along side what you’re consuming for lunch and dinner and do you snack on fruits and veggies absolutely not I’m not talking to those who are God’s favorites and do everything they’re supposed to do by their diet I’m talking to us who haven’t taken adulthood serious yet and we’re all trying to adjust to these new bodies okay these new metabolisms that’s who I am referring to you over there who raised your hand and said you do I don’t want to hear it I don’t want to hear it anyway though while supplementing vitamins can help to make up for what we lack my goal is to be more intentional about upping my fruit and veggies intake and reversing the ratio of bad to good things that I consume a benefit of juicing can be increased energy improve digestion boosted immune systems eliminating all of the harmful toxins out of your body and it also helps to promote mental Clarity focus and cognitive functions now there are a ton of recipes geared towards specific concerns like hypertension gut health weight loss detoxification so on and so forth if you guys want a dedicated video from my favorite juice Combos and the benefits of them just let me know but my main concern as of late is to Simply stay consistent with juicing I want to substitute the unhealthy snacking that I do on a daily and just prevent myself from overindulging in the things that I have no business eating and drinking to begin with okay y’all know how it goes on a day today especially if you work from home and your hobby is just eating like food is accessible and that’s what you want to do all day today though let me give you guys my little juice lineup because I really enjoyed this little hurra so I did a carrot orange and a thumb of Ginger mix I didn’t show you guys the ginger but I had like a good little piece of it that I added into this mixture and then I did a celery green apple and pineapple then I did a pure grapefruit juice listen at this grown age I am just now starting to like grapefruits and I really dig it now it can be a little acidic so if you’re not into that taste cuz it’s pungent it is pungent I would say cut it with something a little bit sweeter but you know if you want to go for the Gusto just go for the Gusto and see how you like it and it’s really good for your gut health too but anyway anyway anyway I typically try to drink at least two juices a day especially depending on the amount of jars that I make and the actual mix itself because because these do not have a long shelf life at all sometimes they start to separate and if you shake it up it’s pretty good I’ve noticed that when you juice fruits that have water as a base like watermelon it kind of sits a little bit better celery too but this carrot mixture yeah baby that had to go first because it will get thick and kind of like apples Saucy on you and no ma’am why is it spicy why is it spicy so I just try to take Tak account for that whenever I’m reaching for my juices throughout the week anyhoo I unboxed this juicer with you guys last year and it’s been working pretty well since okay it has this little that I don’t really care for and eventually I am going to upgrade but this was $89 on sale at Walmart and it’s been getting the job done however though when you are investing in a juicer A good rule of thumb is to look for a cold press slow m ating machine and that’s going to yield the best quality for your juices and ultimately you get a better bang for your buck because you don’t want a juicer that’s using so much heat to make your juice and then it’s really heating all of the nutrients out of your fruits and vegetables do your research do your research I’m just dropping little nuggets as I can everything from this juicer to the containers that I use so on and so forth of course will be linked in my Amazon storefront if you guys are interested in [Music] purchasing along with juicing I’ve been intentional about meal prepping I know I know I know let’s take a moment of silence because my God it is so tedious and quite the task and who wants to dedicate an entire day to it because that’s what it becomes that is ultimately what it becomes but throughout the week figuring out what to eat on a day today can be a hassle so it’s better to have your meals already planned out because we got food at the what at the house and it’s a no-brainer and you tend to make better eating choices because depending on my mood and my schedule I will make a poor decision in a heartbeat because um I’m going to do what’s more convenient and that may be a drive-thru or a pickup order on my way home okay very good very good and if you guys are caught up on the weekly Vlogs you already know the vibe so I am trying to practice a little bit more discipline in that area because if it’s available at the house I don’t necessarily have to worry about buying it when I’m out that’s what I’m trying to preach to myself okay okay but realistically though I don’t carve out a lot of time on the weekend to meal prep because y’all know I be out th I be out TH or sometimes you just want to sit down and relax so in that event that that happens I try to ingredient prep and if you guys want a full breakdown as to what that is it’s pretty much just like washing chopping and parceling out your ingredients for meals that you’ll cook throughout the week that way it cuts down on the entire process of cooking a meal at the end of the day when you’re probably ready to go to bed anyway so the process of meal prepping within itself let’s get back to that it can be very timeconsuming you guys especially when you’re making breakfast lunch and dinner meals for a minimum of 4 to 5 days consecutively girl you have to wake up at like 8 and get a good prayer done and started so that you can keep some of your day to yourself so I try to work as smart as possible to make this an effective process most times I wash clean and marinate my Meats while I start on my sides and my vegetables I don’t mind really alternating between two of the same meals every single week I can be very routine with the things that I do as long as I season them well and I can pair it by the end of the week with a little sauce to add some razzled dazzle I’m good I’m good and Pinterest and Tik Tok have been my best friends lately for giving me some inso as to different ways to cook the chicken and the salmon that we run over and over and over again I also love to do these roasted sweet potato squares girl they have been my jam sometimes I make them super Savory with a little kick of a Sweetness in there other times I just do the typical cinnamon honey butter so on and so forth and I let them ride like that it just depends on what type of meat I’m pairing it with and here’s my perspective listen listen I won’t be perfect you guys will see me probably teed or titer on the healthy unhealthy train but a lifestyle change is not a fat or trendy diet at all at all it’s not something quick and we’re not doing it for shortterm results this is about longevity so practice makes permanent and making healthier and conscious choices by cutting back on the excessive junk and sugary foods and drinks that we eat is where it all begins that’s it that is all so when we keep implementing this practice into our lives before we know it it’s going to be seamless and a permanent thing and then your body is going to get accustomed to it and you won’t even crave the bad I don’t deprive myself of anything I love though let’s be very clear if I want it I’m going to get it I’m going to have it very good but in moderation because too much of anything is never a good thing pH now that we’ve covered 80% of the battle let’s talk about that remaining 20 shall we mhm mhm the gym the gym getting out and moving your body even if you’re not going to a gym or you refuse to get a member ship let’s get some exercise in motion you guys know though a few years back pre pandemic I just got up one day and I said enough was enough okay we’re about to drop this way and I realized that before even stepping foot inside of the gym it was all about the food and drinks that I was consuming so I did a few methods of fasting between fasting from alcohol and junk foods with the church to just simply cutting back on juices and and sodas in general and listen that diet mixed with a workout routine it really makes a difference and it begins to transform your entire body so I really enjoy working out setting fitness goals and achieving them because it’s so amazing to see where you start and then where you go so take your starting photos and then take like a 30-day photo a 60-day photo a 90day photo and see what your body can do it’s really amazing especially for us women it is really amazing so at the top of this year if you guys keep up with the Vlogs you know that I got my butt back in the gym I kind of went in and out last year because I finally got a membership but after my wreck and having to heal with my wrist I just took some time off because I do enjoy lifting weights and it just was something that I could not do but let me rest assure and tell you guys this you cannot outrun a bad diet uh-oh you need to tap back 10 seconds no I’ll say it again you cannot outrun a bad diet in my personal experience no matter how many times you work out what the exercises you’re doing are or how heavy you’re lifting how much cardio you’re doing listen if you have a bad diet You’re simply going to be maintaining your BS okay the current weight that you’re at you’re going to be maintaining it which is not bad if that’s what you prefer but if you really want to see some changes you have to have to get that kitchen together get it together in house because I’ve noticed a lot of my problem areas from this back Jesus the back the back and that little Pooch towards the bottom of the belly a FAA if you will these big mama arms oo big mama my arm a lot of that comes from what eating these legs look good boo the booty is stick out but so do my belly the belly stick out too I got booty dud I got booty dooo okay some of yall you might not know what I’m talking about okay get back to it needs come on let’s get back to it but a good functional intentional diet goes hand in hand with a workout routine Point Blank period that’s the point that I’m trying to make so I typically go to the gym four times a week at best because you guys know I’m a 500 a.m. girly and I go with Ashley before work so that’s typically Monday through Thursday and sometimes I’ll do a workout on my own on Friday nine times out of 10 so we’ve recently started doing cardio after lifting and when I say I’m digging it I am really digging it depending on what your fitness goals are and what you’re trying to see in your body that will just determine what order you do your strength training and then your cardio so depending on how you feel after each you can really say what you’ll be in the mood to do when you finish the other I’ve recently also hear me out included a pre-workout one of you guys actually gave me this brand I ordered it from Amazon so it’s going to be available in my storefront as well I’ve only been using it for 2 weeks so I really haven’t seen a huge difference just yet but baby when I do best believe I’m going to be on the billboard for it because I like that it doesn’t give me that itchy whatever Sensation that a lot of pre-workouts do give I feel like I do a good job with or without the Pre-Workout because I put my mind to it and like I said I enjoy working out so in 30 days if there’s a transformation based off my energy and how I’m able to put in work you guys will see it then so what I’m showing you in these two days worth of gym footage is simply a full body workout that’s it that’s all I didn’t want to hone in too much on specs like biceps and back core you know what I’m saying legs and glutes I just wanted to show you guys some full body workouts that if you need some inso you can do these in the gym start small work your way up and then just see how your body feels and just responds to it so before every workout though I stretch I stretch because gym injuries are no fun I’ve never had one let me knock on some wood because baby I don’t need one hear me hear me well and sometimes in between doing my lifting I’ll do some jumping jack press UPS or jump rope in between just to make sure that I’m staying nice and warmed up and my heart rate is steady what I’ve also learned is it doesn’t matter how many reps you do for each exercise I typically keep it at eight reps per exercise because I do lift a little bit heavy with things but sometimes I’ll do three sets of 10 it just depends on what the exercise is and if I’m doing it with weights or not but the main focus is your form because you can do any workout in the book any exercise any movement but if you’re not targeting the right muscles then you’re just doing things to say that you’ve done them and that is so true because sometimes we get caught up with how much of something we can do versus how intentional we are with the thing that we’re doing so I started small back with my weights because I just wanted to see how my body would feel and then I worked my way up so typically I’m doing either 25s or 220s for arm workouts I always squat heavy so 30 or more when I’m doing my lunges I’ll do 225 and it just depends on how you’re feeling and what your body needs for that day I typically try to push myself as much as I can but not too much to the point where I’m just too sore to do another workout the next day okay so a huge concern for me as I’ve already stated is this back the rolls where did they come from H where did they come from I am just trying to Target those areas so that I can feel more comfortable in my clothes especially as I’m prepar preping to travel I just want to make sure that I look good okay and even though I’m a lot further in my journey than where I started I still have a good deal of work to do and just maintain just maintain okay so even if I don’t get to the gym if you guys follow me over on Instagram y’all know I do my hot girl walk with Deuce every single morning because he holds me accountable that’s one thing dce going to do he going to go sit by that door and tell me like yeah so my leash you found it you got it cuz let’s go mom so I try to be intentional about that and just doing a brisk walk because I once heard somebody say and don’t quote me I’m not sure if this is accurate but you move about 500 muscles in your body when you walk when you walk that’s it you don’t have to even do nothing fancy in the gym so if it starts by just walking take 30 minutes to an hour out of your day to just walk just just do it try it out try it out and let me know how it goes but I just Tred to be intentional about getting this heart rate pumping every single day and just try to make sure that I’m creating some type of muscle memory so that my body knows we keep it moving and we are active cuz the older you get this body start to deteriorate and I know I know I’m young but I also have an audience that can benefit from a lot of this information so do it that what you will oh my God what a time to be in love oh my oh my oh my God never been this close toen never felt something just like this easy never been this close [Music] to I don’t know if this is real or fantasy somewhere in between okay so let’s talk about post-workout routines I’m not sure if you guys have ever looked up the health benefits of a sauna but do so because sitting in there is so therapeutic and then once I get home depending on whether or not I’m intermittent fasting for the day because I’ve been doing that lately your girl will pull from making a smoothie to Simply making a cup of coffee to one curve my appetite and then two get my grams of protein in so I will add a scoop or half a scoop of protein to my coffee regular creamer no sugar at all and I just leave it at that it got a little taste to it okay I don’t know what the taste is it takes some getting accustomed to if you know protein powder imagine just putting that inside of coffee but outside of that it’s really not bad it’s really not bad it’s not bad at all and then I’ll also put the recommended Scoops into my smoothie if I’m doing that so I’ll do some spinach or kale cuz I try to put in something green and then my protein of course a regular fruit so yeah that’s typically what I do and then of course once I get hungry again or I’m craving for something I’ll make a slight breakfast pull from one of my meal prep breakfasts which are typically egg bites I may do a little bowl of oatmeal or I may just do two juices it just depends on what I’m feeling in my mood for that [Music] day and let’s not forget our vitamins and supplements I’ve been doing ashwaganda lately and my multivitamin which is by my kind Women’s Multivitamin regular meaa sometimes I’ll pull out some oil of oregano dandelion root extract or I’ll do some beetroot [Music] powder so like I said at the beginning of the video creating healthy habits and starting on any Wellness Journey Begins with your mindset and a huge part of keeping my mental clear and healthy is journaling you guys are aware of that from my reset videos and y’all know I love to sit down and brain dump I want to put every single thing on paper from my thoughts to my prayers things that I’m manifesting and just plans that I have content wise LifeWise year-wise quarter wise day wise like girl I put it all on paper anything that’s weighing heavy on my heart I like to jot it down just release it because it’s so therapeutic to get the thousands and thousands and thousands of thoughts that we have on our mind on a daily out of there but yes you guys that wraps it up for today’s video thank y’all for tuning in and hanging out with your girl I thoroughly enjoyed filming and creating this type of video so if you would like to see more be sure to give it a thumbs up spam the comment section down below hit that red subscribe button if you haven’t done so already and don’t forget to tap the Bell so you don’t miss notifications every time I upload I love you guys so much and I’ll see you in the next one bye guys may day may day is there anybody who can help me help me I don’t think my heart is working lately lately I can hear it calling for you you yeah