Joint Health Support

I received this product for free from Moms Meet (momsmeet.com) to use and post my honest opinions. Compensation for this post was provided, and this page may contain affiliate links. Although I received the product for free, all my opinions are my own. My DISCLAIMER  and DISCLOSURE POLICY

Joint health support is beneficial

Joint health support is one of those things you don’t miss until it’s gone. Our joint support us, but even replacements aren’t the same as the real thing once they wear out.  I feel fitness isn’t a remedy to a curse but prevention for the future.  When honoring your temple daily, it will serve you for a long time.

Mobility and Joint Health is underappreciated

Mobility is another thing that is only missed once it is gone, but healthy joints attribute to mobility or the ability to get from one movement to the next easily.  Supporting your joints, moving your body, and nourishing well are all habits that will serve you as you age.

DISCLAIMER: While people with severe joint conditions have reported great responses to our products, Ostinol is a natural supplement and cannot encourage discussion that would imply treating, preventing, or curing any disease.

May I make some suggestions on 5 ways to support your joint health

Move more [PERIOD]

Staying active can help to reduce stiffness in your joints. You should move around often during the day and avoid staying in one position for too long. Also, add low-impact movement to your routine. When you move your body, it encourages your joints to produce synovial fluid. This fluid acts as a lubrication for your bones to easily slide and shift.

“Exercise triggers a biological process called autophagy, where damaged cells in the joint are broken down and removed. “It’s basically like taking out the trash,” explains Dr. Hardin. (2015, Smith)

We were made to move and help keep our body active and mobile; we have to use it and move it.

Build Strength

Strong muscles and bones provide support and stability for your joints. Adding strength training exercises to your routine can help you build muscles that keep your joints safe and mobile. Building strength in your muscles is beneficial to your joints.  If the muscles surrounding your joints are strong, it reduces the chance your joints will overcompensate for lack of muscle strength. Your muscles act as a brace or protection.

Strength training at all ages can be beneficial to your joint health. There are many ways that you can strength train, whether it’s lifting weights or maximum strength, bodyweight or relative strength, cardio training or speed/endurance strength, and HIIT or explosive strength. There are so many different ways to strength train. Don’t limit yourself. Try different things to find how you like to move.

build strength

Correct your Posture

Be mindful of your posture. Proper posture can prevent added stress on your joints and reduce your risk of injury to the surrounding muscles.

In my podcast, Fit Black Queens, we interview Dr. Tammia Guest on the importance of your posture for athletes.

Listen to the podcast for some more benefits

Nourish Better

Eating to nourish your body may improve your joint health. God has given us everything we need to support our body and help it thrive. Many foods found in a Biblically-based diet or whole food diet can help you support your joint health. Eating nourishing food is an easy way for you to start supporting your joint health daily.  Foods rich in certain acids can help reduce the cause of inflammation which can ultimately reduce pain.  Check out my blog post on 100 Healing Foods! Many of the foods that can support your joint health are on that list.  Food is meant to nourish, fuel, and heal our bodies. Adding common foods and spices can be life-changing.

Support with Supplements

Quality supplements can give you what your body is missing. Our diets are often aren’t what they should be, and you may not get adequate movement. Adding a supplement to your daily routine can be beneficial. @zycal_bioceuticals Ostinol Insta Joints is a great addition to your supplements to help you support your joints. I gave Ostinol Insta Joints a try for a week, and I was pleasantly surprised and relieved. I’ve shared my journey with my hip, although I have found some relief.  There was a noticeable difference in my hip pain and mobility after a week of trying Ostinol.  I had less pain. I’ve been trying to increase my mobility and flexibility with Power Vinyasa Yoga.  I noticed that I had more motion on my right hip in certain poses.  I have been intentionally taking steps to restore my hip. With movement, strength training, recovery, nourishing my body with anti-inflammatory foods, and supplementing with Ostinol. I am beginning to feel less pain in the evenings and when I move.  I stand for hours at a time, and often my hip hurts after a few hours. The last week its been an improvement.

OstinolInstaJointReview

What’s in Ostinol Insta Joints?

Ostinol Insta Joints contains a patented key ingredient, Cyplexinol®, that helps support the body’s ability to grow new healthy bone and cartilage tissue, as to promote a healthy immune response for the ultimate in bone and joint
health.  “Ostinol Insta Joint is all-natural, safe, and effective; it is also non-GMO, gluten-free, and grain-free with over 10 years of clinical success as a natural supplement supporting great bone and joint health..”

I am looking forward to seeing the effects of adding Ostinol to my daily routine in the next week. The improvement I have found in the last week has been game-changing.

Do you take a joint supplement?

You can save 30% on each bottle of Ostinol Insta Joint (limit 5) on ostinol.com with a promo code.
MM30. The offer is valid until 9/1/21.

Reference:

A. smith. (2015, August 26). How Your Joints Benefit From Exercise. Living With Arthritis. http://blog.arthritis.org/living-with-arthritis/exercise-benefits-for-joints/.

How to eat healthy without cooking

A common challenge when trying to eat healthily is the time commitment to cooking every day.  If cooking is not your ministry or just something that you don’t want to daily. Check out these tips on how to eat healthy without cooking.

The three things that you need to be successful in weight loss is incredible support (I believe in the power of prayer and Jesus), but accountability is important.  A great workout that is efficient, fun, and relates to you and your lifestyle. Healthy eating of nutrient-dense foods that usually are made at home.

Our society has capitalized on our need for convenience and our lack of will to make our meals at home. The grocery store has an extensive prepared food section that is starting to be the same size as the fresh produce or meat department. Why? We want to eat well without cooking.  It makes sense, life is busy, and we need to eat. Why not pay for the convenience of already prepared food.

The biggest problem that I found people have is that they want to eat well but not cook. I promote a Biblical Based Eating plan that encourages whole nutrient-dense food and little to no processed food, and that is what makes the difference. My clients want to eat healthy but not interested in cooking.

At first, it was a little daunting for me because I love to cook but after two years of making 90% of the meals from home. I get it!! Cooking can be a little much sometimes especially on a hot beach day or end of a busy day that’s the last thing you want to do.  Well you know me I’m all about research and tips, so I found seven things ways to eat healthy without cooking.

So, I always ask my clients what do you dislike more? The preparation, cutting buying, measuring, etc. or the actual waiting for the food to cook the act of making the meal?

Some hate it all, some prefer prep or preparation, and others like me want everything cut and measured and just need to make it (Like Hello Fresh or Blue Apron). If I could have a lifetime subscription, I would totally use that service.  So, I created the list from both perspectives a little something for both.

7. Make lots of food.  This is not my number one suggestion, but it’s a way to slay the dragon all at once. When you do get in the meal-making mood; make two or take the time to make food in bulk. That way on a day-to-day basis you can just grab and heat just like you would get in the frozen section of your grocery store.

6. Become a Smoothie Queen. I am typically against smoothie and juicing but if my client is not getting what they need and rather sip on their vegetable and fruit servings then I encouraged it done right.

My issue with smoothies is they’re high in calories, sugar, and lack protein.  So, I support a great plant-based protein like hemp seed or pea protein.  Low sugar fruits and more veggies than fruit.  Done right you can drink what you need and not have to sacrifice your weight loss efforts

5. Use a Crockpot. I am sure you have experienced the deliciousness of crockpot cooking as well as the amazing smell your house is filled with all day. There are so many dumps, and press-go recipes out there.  You can do like I do; make a batch of fajita or barbecue chicken and use it throughout the week.  Makes it easy to grab and go you don’t have to sit and cook the food, and you are far better than Taco Bell or KFC Chicken Sandwich.

4. Snack Wisely.  I say pack snacks like your going into the wilderness but with fresh fruit too.  Nuts, veggie sticks, fresh fruits, granola, and plant-based or animal product protein sources like Hemp seed bars or beef/turkey jerky, hard-boiled eggs, etc.. All great ideas to get what you need on the go and not have to cook. Snack all day within your daily recommended calorie goals if cooking is not your thing. You’re an adult who says you have to have cooked meals.  I would precaution you though that snacking all day can lead to unintentional overeating so portion control is key.

3. Go Raw.  This is both easy and hard. Easy because once veggies are prepped it’s easy to throw together meals, you don’t have to wait for food to cook. The hard part is food prep and perishable goods. If you don’t commit to eating the produce, you buy you can throw lots of money away literally. Also, cutting and preparing the food still must be done, but technically you’re not cooking.

2. Wrap it Up or add a bun. Learn to love wraps, and you can make breakfast, lunch, and dinner in a one-handed power-packed meal. Sandwiches work too for your nutrition needs. You can use Cassava Flour Wraps they’re gluten-free and soft and yummy, whole wheat tortilla. Not every tortilla is made equally so check the labels.

1. Make your salads do the job. Just like the wrap you can power-pack your meal on a bed of mixed greens.  I like “kitchen sink” salads-grab a variety of vegetables, proteins, and fats you can even add fruit and make a big bowl.

A Hodgepodge of a vegetable or fruit variety of colors and try to get creative. You can also do it with fruit too. Giving you something to snack on throughout the day and week. They are an excellent way to get the nutrients you need with little to no cooking.  The toppings are endless and each week or few days can be a different variety.

If you really want to be successful, you have to learn to be flexible. Take your weakness’ find solutions and grow and make them a strength. Find other ways to reach your goals and make them work for you. So, if you’re not the world’s best cook or you’re just a burned-out chef. Try a few of these ideas to continue to reach your goals and to honor your temple. For more snack ideas that you can make check out my 20 snack ideas for athletes.

Can you use any of these tips in your daily routine?

MOVE by Brian Tome Devotional Review

This Father’s day, I am doing something a little bit different in my gift-giving.  Instead of buying EdDe B something he can use. I am buying Him something that can inspire Him and bring daily connection with God.  We have been trying to get rid of stuff this year and get closer to God.  So, when I saw that Father’s day was around the corner, I needed to think a little outside of what I typically buy him.

This book was a gift from Front Gate Media in exchange for a review.  Although, this was gifted to me all of my thoughts and opinions are my own. Here is my Disclosure Policy.

Have you heard of the book Move by Brian Tome?

It’s a new devotional that has just been released.  It is a devotional written specifically for men to encourage them to explore scripture, create a better prayer life, and give them practical challenges to help them become more active or MOVE in their spiritual life to create a more fulfilling life.

The MOVE book by Brian Tome

I’ve been looking for a men’s devotional to gift to EdDe B and received a copy of Brian Tome’s devotional MOVE as a gift. I thought this was a great devotional to add to my husband’s read list. It seemed different from other men’s devotionals I have found. This devotional challenges men to become more active in their faith and less passive in their method.  Ed has expressed that he wants to grow more recently, so I thought MOVE would be a great devotional to encourage him to step out of the comforts of faith and challenge him to take it a step further.

MOVE by Brian Tome includes:

  • Practical strategies for the everyday man to make positive changes in his life
  • Guidance on how to deal with real-life struggles
  • Motivation to get moving
  • Scripture, prayer prompts, and authentic stories from the author

It navigates topics like work, rest, family, purpose, prayer, spiritual growth, and more from a male’s perspective regardless of what season he is in life.

Move by Brian Tome is great for all men.

The MOVE men’s devotional is great for all men, not just dads. It would make the perfect gift for your high school son, college grad, birthdays, or you can gift it for Father’s Day.  If the man in your life is looking for or desires

  • a deeper spiritual life but doesn’t know where to start.
  • They are facing a time of transition or looking for a change in their lives.
  • They are in a men’s small group and want to take practical steps together.
  • Want straight talk about real life, not sugar-coated religious cliches.

This book, as a gift, is an opportunity to inspire the man in your life. To stop sitting on the sidelines of his faith and take action and achieve lasting spiritual fulfillment.

I know for me, so many devotions don’t call you to action. I think Ed is going to love these daily readings from Pastor Tome that stretched EdDe B to go further than just reading the words but to take actionable steps into strengthening his walk with God.

Sharing MOVE by Brian Tome with others

It’s also a great size for Ed to take anywhere and possibly share with others.  Our spiritual journey is more than just fellowship at Church. It’s the daily walk that we take with God.   We can’t become complacent. We need to take action. I am excited to see the fruits of this gift if it gives EdDe B the challenge and growth that he desires and doesn’t become another Father’s day gift that sits there but is used day after day.

I also think it’s important as a wife to encourage and support my husband in all things but especially when it comes to his relationship with the Lord. I really encourage you to purchase this book for the man in your life.

Are there things that you do for your husband to support his journey?  Do you know of a man in your life that would appreciate this devotion?

7 Ways to consistently stay motivated in your weightloss journey

In a weight loss journey, motivation and consistency are some of the hardest things to maintain. Once I discovered how to stay motivated, things changed consistently, and fitness is now a lifestyle. 

Many tips will help you become consistently motivated, but I feel these are seven ways I feel helped me on my journey. I’m sharing seven ways to stay consistent. 

The first tip to be consistently motivated:

Remember your “Why?”, Often!

A way to mentally stay consistent is to remind yourself of your why and remind yourself often. Why did you start the goal? Was it to get a specific size. That only lasts for a moment, and then it falls by the wayside.  Dig deep and find something that will get you up on those hard days. What’s motivating you to change your script and make a change. It prompted you to begin, which is probably the hardest part. 

Be careful how you speak to yourself. 

Another tip to help you stay motivated on your journey. It is how you speak to yourself. Be careful about how you talk to yourself because you’re listening.

Too often, we say what we believe we’re unable to do. Stop telling yourself that you can’t do something; you’re powerless. You don’t have time; you don’t have money. There are so many reasons why you can’t do so many things.  You need to figure out what you can do, and you start telling yourself that you can. 

“The tongue has the power of life and death, and those who love it will eat its fruit.” Proverbs 18:21

Stop feeling guilty and stop seeking perfection.  

When people look at me they think, she does everything entirely. I remember being eight-five pounds heavier, scrolling watching other perfect people.  But we all started as a beginner. It took me over two years to achieve my goal. You’re never going to climb a mountain without mishaps.  There will be slips, falls, and stumbles throughout the entire process. Setbacks and progress, and even when you reach the top, you may trip up a little, and that is okay.  

 Stop feeling guilty about the things that you messed up and are already done.  Stop worrying about what you did yesterday; it’s already happened. Just focus on what you’re doing today and what you can do for your next decision.

 

 

Perfection is overrated!  To get you to where you want to go, you may have to stop getting caught up in perfection. There’s only one perfect person that walks this planet, and His name was Jesus, who knew we would never meet perfection without Him.


Prioritize Yourself

We prioritize what we feel is important; usually, our own personal care is last. I remember when I did not prioritize myself, and it affected everything that I did.  When I began taking time to do devotions every day, being mindful of how I nourish my body and moving, that took the time that I had to make within my day to care for myself to be my best.  I had to sacrifice some of my habits and replace them with better habits.  I had to combine some things within my day to make time, but ultimately. I had to prioritize what I felt was necessary. 

Do you have 20-30 minutes a day to spare for yourself?  You can prioritize your favorite television show. Making sure you don’t miss that you can’t miss the appointment.  You also prioritize your children’s time. They will get where they need to be when they need to be there, even if it’s something as simple as a playdate.   Put yourself on the schedule for 20 minutes a day and see the difference in how you show up in other areas of your life. 

Find some good accountability.


Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up.

But pity anyone who falls and has no one to help them up.

Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” Ecclesiastes 4:9-12

We were meant to live in the community so that we could hold each other accountable. Even as we walk different journeys together, we are to be there for each other. Whether it’s online or that person in your life that loves you unconditionally, find some accountability. 

A right accountability partner loves you and can support you by letting you cry on their shoulder but, at the same time, pick you back up and tell you to get back out there and do it all over again. So pray and seek out the right accountability partner.  If you are having difficulty finding one, I would love to hold you accountable in my Bible and Bootcamps program or on my FaithFueled Life App. Once you find that accountable person, you create boundaries for those who don’t qualify to join your support team.

 Set Boundaries

There are people in your life who, despite how much they love you or you love them, are not significant influences on living a healthier lifestyle. Those people need to create boundaries.  They won’t understand why you’re changing your habits or the funny stuff that you may be eating, and that’s okay. Don’t let other people’s judgment affect your conviction to honor your temple.  Just pray that your transformation is a motivation for them to live a healthier lifestyle.  Protect your peace by finding other ways to love them that do not involve food.  It may change the dynamics of your relationship for good.  

If you set up proper boundaries, you think this would be a given, but sometimes we let other peoples’ opinions run rampant in our head.  At least, I do.  I sometimes care what I think others will consider or what other people don’t approve that I don’t try something that I might enjoy. For example, the Backlash when tried the Keto Diet or Intermittent Fasting and found that those things work for my body despite others’ opinions.  We are all different, so don’t let other people’s opinions dictate what you’re doing on your journey.

 


If you’re going to try any of my tips, I will start by celebrating the small win that you are trying to make a change in your life. Don’t focus on the end goal. Take it day by day, moment by moment, and enjoy the process.

 

Which one of these tips are you going to try? 

 

 

 

How the Pandemic Changed Me

Here we are a year into a pandemic, and we can reflect and see how the pandemic has changed us. A year of quarantine, presidential elections, racial injustice, and life’s challenges will change you. Add on a global pandemic, and it’s one of those memorable years of your life.  Usually, when I reflect at the end of the year, I look at accomplishments and setbacks I’ve had over the year.

I feel following the year 2020; survival alone is an accomplishment that trumps all others.   There were many losses and gains during the pandemic.  People have lost many loved ones this year, I have been blessed not to lose too many families to COVID, but I have experienced many losses this year.  I’ve also gained so much more.

This pandemic has changed me in so many ways: physically, spiritually, mentally, and relationally.  This year I could categorize as three r’s: removal, revealing, and restoration.  As I wrote early into the pandemic, throughout it, all God is still good.  I don’t think anyone can say they haven’t been changed from all this.  I wanted to share what has changed for me over this past year.

How the pandemic changed me physically?

Physically? I’ve gained some weight in all the right places.  I haven’t felt so good in my skin in a long time.  I’ve gained about 13 pounds. I’m about 7% more body fat than I was last May, but I am in a completely different space in my life. I have nothing to prove and am happily living an active lifestyle.  I am no longer prepping to be on stage for a figure competition.

I have mixed emotions about bodybuilding. I loved prepping.  The regimen being told what to do. I focused on a goal and seeing the results of my labor.  When it comes to how I eat and how I move, it looks completely different than a year ago.  Over the last year, we had to adapt in all areas of our life.  It’s been the most transitional year for some people.

The word “pivot” was a common annoyance and, at some points, a necessity.  Over the last year, I’ve learned to love so many different forms of movement. I now train differently, and my body feels different. I’m no longer rigid and stiff.  I don’t panic if I miss a workout session, and I am really moving my body every day how I feel I should move it somedays its yoga, barre, pilates, weight lifting, kettlebells, running (those days are rare), playing, medicine balls. It is very random because my goal is to live a healthy lifestyle, not hit a certain number on the scale or body impedance.  It’s liberating and freeing and enjoyable, not a task or a to-do to check off. It’s an “I get to try” or “I get to do.”

I’ve had so many new experiences this year by just trying and doing.

I also feel that my body has changed but for good. It’s softer and not so chiseled. I’m still super strong, and I still love to box jump, but I feel more fluid and less creaky in my motions. Recovery is a major priority for me and something that I incorporate daily.  I feel amazing in my skin, and my confidence has increased this year.

How did my mental health change during the pandemic?

That has been a mental change in this pandemic. I have gained so much confidence in myself and my abilities.  So much so that I left the gym I was working for to work for myself and, by the grace of God, have been booked solid since.  A year ago, I was praying for clients. Now I have a waitlist, app members and each Bible and Bootcamps round keeps growing.  All because I decided that if I trust in God and believe in His promises, He will never leave me nor forsake me.  I have entrusted my business and ministry to God, and He has blessed me abundantly in this last year.

How did my spiritual health change during the pandemic?

My spiritual health has changed too.  I have always prayed to have an intimate relationship with God and to find others. God has supplied me with that and so much more. In the last year, I have been in God’s Word more than ever before, and it has been the peace I needed to weather the uncertainties of this world. My faith and trust in God have grown exponentially throughout this year and really given me the authority to step into God’s calling for me.  I feel bold in my faith and eager to be used for God’s glory.  The passion has grown fervently within this last year.

How did my relationships change?

My relationships have changed as well. As I said, this has been a revealing year, and from the companies I represent, my church I was attending, and some personal relationships have ended.  I’m not sure if the pandemic caused these revelations or my growth, but I am finding that there has been much pruning in my relationships. And God has brought people in my life that I never knew existed. I often prayed for them, but when you see answered prayers in new connections. It’s exciting.

My family has also grown stronger over this year which I am grateful and blessed. We weathered a very challenging year some families didn’t end the year more connected. There were many stressors and strains but we focused on God and He truly delivered my family through the bad times.

The pandemic has changed us

This pandemic has changed us all. Some things may have been revealed that you didn’t know that needed to be addressed.  Some people may have been removed from your life unexpectedly, and you may have gained a few pounds from filling or controlling your feelings with food.  But when you count your blessings, you realize that “God is still good,” and sometimes changes is for good. Even if we can’t see it now.  God is always for our good.

Check out my podcast

I’m a co-host for a podcast called Fit Black Queens podcast. We share the black girls’ perspective of health, wellness, and fitness, and I’d love for you to subscribe and see how my co-host has changed during the pandemic. As well as other episodes.

So, my question to you is: How has the pandemic changed you?  Are you carrying forward with the good or staying stuck in the bad?

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