Assallamu Alaikum My Dear Sisters,
I decided to create this blogger account for all of us sisters who wish to make positive changes in our health. We will use the blogs to support eachother in our goals. You may post tips on physical activities, healthy recipes and words of encouragement for your fellow Sisters In Motion.
Now that you have decided to improve your eating and physical activity habits, here are a few tips to ensure you are ready to start:
Let your doctor know you plan to make positive changes in your eating and physical activity habits. Your doctor may have advice specific for you and any medical conditions you may have.
Here we go, on our way to a fit and healthier lifestyle.
Studies show that people do better when they keep track of their progress. Start a journal of your progress to keep track of all the foods and drinks you consume in a day as well as all the different types of physical activity you’ve engaged in. You’ll be surprised at how it helps you stay motivated!
No time for breakfast?
Grab an apple, an orange or any other fruit as you head out the door.
Pack baby carrots, nuts, or dried fruit for a snack.
Take whole wheat crackers, lean meats and low-fat milk along with you.
Try taking leftovers and eating on the way.
Munch on veggies, pretzels, or popcorn.
At a fast food restaurant?
Try a grilled chicken sandwich and a side salad.
Split an order of fries.
Leave off the mayonnaise, sauce and spreads when ordering a sandwich.
Share a rich dessert with a friend.
Want to cut fat in meals?
Use a cooking spray instead of oil to sauté foods.
Trim visible fat from meat and remove skin from poultry, too.
Instead of cheese and heavy salad dressings, add fiber-rich beans and peas to your salad meals.
Canned chick peas or other beans are a delicious addition to a salad.
Need to get moving?
Work off a big lunch by taking a bike ride or a walk with your kids after work.
Instead of socializing with friends by watching videos or dining, plan to go walking, biking or dancing.
Aim for the farthest parking spot, not the closest, so you can get in extra walking.
Walk the sidelines or stroll around the field instead of lounging in the stands while the kids play soccer or softball.
Run up and down the stairs with each load of laundry, get up and change the channel, and walk to your co-worker’s office instead of calling.
Join a step aerobics, kick-boxing or body toning class. Check your local park district, recreation center, or health club to find the best option for your budget and skill level.
Now, with all that said: Let us all be Sisters In Motion.
12 comments:
Asalaamu Alaikum Sister Sonia thanks for creating this site. A lot of sisters have asked me if they are on their own and this is proof that they aren't. We are here to support each other. You gave us some great ideas. I would like to add that drinking lots!!!!!!! of water was a catalyst for me when I hit a plataue. I've read that you should drink half you weight in ounces, and I do. And with Ramadan approaching that means little room for soda or other sugar filled drinks. your sister,Ahkeyah
ASA,SISTERS....Lets all make a commitment to attend the community Iftars on Saturday's at Masjid Al-Islam so that we can have a mini check in and bring healty great tasting dishes and dessert to share with each other.
Wa Alaikum As Salaamu Wa Ramatullahi Sis. Sonia and Sis. Ahkeyah and As Salaamu Alaikum Wa Ramatullahi to all my other Sisters in motion...This is truly a blessing...ALLAH tells us to compete in all that is good...so lets do this...may we all be successful in changing our lives and becoming healthier women, mothers, grandmothers, wives, sisters, daughters, aunts, cousins, friends, teachers, etc....ameen...Thank you all for being willing to be a part of this wonderful adventure...Love Amelah
Sallam.....Inshallah we will try to keep eachother posted in our efforts.My daughter and I went in for the weigh in on Monday. SubhanAllah..smile Sister Ahkeyah said that she will keep our weight private smile again later that evening we started a 30 min. workout DVD and today I took my husband for an hour long walk. Although he complained about how long the walk is lol it was very refreshing. Along with Ahkeyah's idea of getting together on Saturdays for family iftar , I would suggest that we begin a weekly morning walk together at a location we can all agree on. How about this Sunday morning @9am?
Bismillah...RAMADAN MUBARAK...As Salaamu Alaikum Wa Ramatullahi...First I want to publicly say "SIS AHKEYAH, THANK YOU FOR CARING ENOUGH FOR YOUR SISTER'S TO INVITE US TO IMPROVE OUR HEALTH" I needed this push...it has made a unexpressable difference in my life already...we know you also want the money and you plan on taking us for all the cash...SMILE...but on the real this is a most wonderful gift and it is not even Eid yet...Well ladies a Sunday morning walk works for me, but I would need it to be @ 7am because I have prior commitments...Khadijah just walked into to Curves so we are about to get our work out on...Love you all and thank each and everyone of you from the bottom of my one day to be firm gut....Smile...As Salaama Amelah
Bismillah...As Salaamu Alaikum...I have been meaning to tell you all that I created a myspace page for us...myspace.com/sisters_in_motion
please send me pictures and any other ideas for the page at metaqwa@aol.com...Loving yall for the sake of ALLAH and my own selfish reasons...Amelah
As Salaamu Alaikum,
alhamudullah i feel so good now that i am working out. Its nice to have support from other sister who are doing the same thing. It gives me that extra push I need. Thank You So Much!!
Sallam to my beautiful sisters in motion no matter how big or small we all are....7 am works for me since I'm up at 4;30 making suhur for the family. How about the Marina? Oh, Sister Khadija we all need that extra push..Keep it up Sis...The hardest part was finally make the decision to begin and now that you have done that you are on your way and Inshallah with ALLAH's help and all of us supporting, encouraging, and listening to one another we can all achieve success.
Bismillah...As Salaamu Alaikum...Ramadan Mubarak...These are the mercy days of Ramadan and we are heading into the forgiveness days...This is really a mercy...This is bigger then any of us could ever know...ALLAH promises that when we take one step, HE takes ten or more...and we know that is increased during this month...SUBHANALLAH...I will not put a damper in my post, but I will say that I am so very grateful to be out of the dark cloud I have been in for over a year...You women have extended my a life line the was so very needed...By ALLAH'S leave you all have assisted in saving my life...It is still far in the distance but, ALLAHU AKBAR I can see the light at the end of the tunnel...Jazak ALLAH...so is it 7am Sunday's at San Leandro Marina??? Yall I am not able to walk very fast yet so please bear with me and if you need to walk up to get the full effect of your walk please don't hesitate...Got to go workout...Loving you all for the sake of ALLAH and my own selfish reasons...Amelah
Bismillah...As Salaamu Alaikum All...now I pray I am not suppose to wait until someone else post before I post again cause I may not can follow that process...Smile...The Sunday walk was good...What is funny is that I got there a little late and while I was waiting, resistance kept saying, well if nobody else shows up you can just go back home, cause you know you have worked out 6 days in a row and you deserve a break...I thought about it and thought about, and then I told resistance, Even if I have to walk by myself, "Sisters In Motion" are walking on Sunday mornings even if it is only one sister...So, I walked...well, being that I drink so much water in the morning I had to use the restroom after each mile...as I was walking to the restroom for the second time, I heard my name...It was Sister Sonia calling me...Her and Aisha had gotten there on time and started there walk about 1 or 2 minutes before I got there and they walked a different path so that is why I didn't see them...I can't tell you how good it felt to know that even though I was walking alone, I was not walking alone...RESISTANCE is the enemy...it is very powerful and can stop us in our tracks keeping us from doing the things we know are good for us...It shows up for all of us in one form or another and we must be on guard and ask ALLAH to allow us to recognize it and then get passed it...So with that said, THANK YOU SISTER'S for being a part of my support team...I feel you even when we are not near...As Salaama...Ramadan Mubarak...Amelah
Sallam to my Beautiful Sisters In Motion,
EVERYTHING CHANGES, NOTHING EVER STAYS THE SAME
We all know that nothing stays the same. We all know that life is constantly changing. However, I think that we all under-estimate this fact in many ways. What I mean is…When things are going great in our lives, we don’t think about the times that they weren’t so great. And, when things are going badly and we are feeling sad, it’s sometimes hard to remember that we were ever happy. In both these cases, it is important for us to not only remember, but to also reflect.
I think this is important because, if we take some time to reflect on the bad days, on days that are going well for us, we can get a better perspective on our lives. Seeing a bad day from the perspective of a good day, allows us to become “aware” of the notion that time heals. Something, that on our bad days, we may not be able to fully appreciate.
On our bad days, the notion that “time heals”, may seem like a small consolation. That brings me to the reason that on a bad day, taking some time to reflect on the happier times, can be helpful in not allowing ourselves to spiral into those hopeless feelings.
Our perceptions of the changes in our lives, both good and bad, are what will determine our reactions to those changes. So, if we can react with the “awareness” that nothing stays the same, and that nothing is meant to stay the same, then we are creating a more comfortable reality for ourselves.
So, what I am trying to say is. Don’t take your highs, so high, that when something brings you down, you crash. And, don’t let your lows, bring you so low, that when something comes around that could pick you up, you are so deep in despair that you can’t even realize it. This may seem easier said than done. But, as with everything else, the more you practice it, the easier it becomes.
Bismillah...With old behavior I am at war; from head to toe I am sore; of my weight, I must lose more; of the time it will take, I'm not sure; but each and every new horizon I am so ready to explore...and to my in motion sisters, I thank you from my core...As Salaama...Amelah
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