NATURALLY INFUSED WATER

a.k.a FLAT TUMMY WATER. There is nothing magical about this. A healthy diet, exercise and self-control remain key factors to successful fat loss.

HOWEVER, If you struggle with drinking plain water, infused water can be a great way of meeting your daily water goals.

The general recommendation is to drink 8 glasses of water or half your body weight in ounces. In my opinion, how much water your body needs varies depending on ambient temperature, level of activity etc. The color of your urine will be the color of lemonade if you are properly hydrated.

I consume this concoction usually in the evening after dinner as a way to keep me from the glass of wine that I don’t need.

Here is how I make mine:

3 cups of filtered water

1/2 tbsp of grated ginger

1/2 cucumber, sliced

1 /2 peeled lemon, sliced

mint leaves

Let the mixture infuse overnight

Drink it all the next day and enjoy!

If you don’t finish it all, please keep it refrigerated. it keeps up to 2 days.

REMEMBER: You are SHAPED by what you eat (and drink)!

Make today a healthy and fit one!

A Sustainable Approach to Fat Loss and Weight Maintenance – MHFL MANIFESTO


When people make a decision to lose weight, they often want the weight to disappear in a hurry. Forgetting that the body fat did not just all appear overnight. They want a quick fix. They go on a “Diet”. 7-day green smoothie detox, apple cider vinegar magic diet, cabbage soup diet, ketogenic diet etc. Well, any diet that creates a calorie deficit will work if you can follow it consistently for the rest of forever. The question always is “Can you do this for the long haul?” “Is this something you can sustain?” If you desire to lose weight and keep it off, you must craft a way of eating and moving your body that you can reasonably sustain as a lifestyle.

Losing 30 pounds from my heaviest was hard work. The last thing I want is to have to lose the same 30 pounds again. The thought of that just exhausts me. Sadly, I still see people go on a crash diet. They shed weight but as soon as they eat food again, the weight comes rushing back bringing along all its cousins.

The approach I follow and recommend is a sustainable approach to weight loss and weight maintenance and health. It is a way of eating based on wholefoods – that is foods the way nature intended them to be. I can see myself eating that way for the rest of forever. My approach keeps your hormones in balance and makes it easier to eat with a calorie deficit required for fat loss without the unnecessary hunger and without you always having to battle with cravings. All while maintaining the energy you need to go through your day.

My Healthy Fit Lifestyle (MHFL) manifesto is as follows:

  1. Eat meat and njama –njama (animals and plants): Build your meals around non-starchy vegetables, healthy fats and lean proteins. Enjoy a wide array of green and colorful vegetables. Make an effort to eat 5 – 10 servings of veggies a day. Healthy fats like nuts, avocados, eggs in moderation keeps you fuller for longer. Protein keeps you satiated. Fish and chicken are leaner sources of protein. I enjoy them regularly. I enjoy beef about once or twice a week. When I can, I buy the highest quality produce my money can afford. That is organic veggies and grass fed meats.
  2. Be SMART with CARBS: Limit grains. Limit starchy vegetables. In other words: eat like a diabetic. Carbs drives insulin that drives fat storage. If lasting fat loss is your goal, make an effort to control your carbs intake. It may be tough to transition at first, but it does get easier. Everyone is different but generally, for fat loss it works best to have carbohydrates after your workout or at the end of the day. ½ a cup or the size of your cupped hand is a usually enough.
  3. Avoid refined foods: Keep your diet as clean as possible. If it has an ingredient list, it shouldn’t be a part of your regular daily diet. If it’s in a box or a bag, proceed with caution. The farther away it is from nature, the less often you should consume it.
  4. Don’t drink your calories. A habit of sweet drinks, sweetened beverages and too much alcohol is just not good for you and you know it. if you must indulge, do so on special occasions.
  5. Be a “busy-body”. Sit less. Walk as much as you can. Walk fast. Walk slow. Your body needs movement as much as it needs oxygen. Walking helps with fat loss, stress management and much more. You should be getting 10k steps a day at a minimum. MOVE YOUR BODY!
  6. Lift heavy things. Muscles burn fat. Your body needs muscles to be efficient at fat burning. Muscles look good- even on women. You don’t want to lose fat and have soft skin. Lift weights including your body weight. Pull-ups, push-ups, squats and planks are basic movements to incorporate into your workout routine.
  7. Go hard. Incorporate some high intensity interval training to your workout routine. These are movements where you go so hard you can barely talk. This is great for fat burning. My favorite is with jump rope or running sprints.
  8. Track. Monitor. Journal. It is true: you improve what you measure. I am a big fan of tracking and journaling. If you set a goal, you must have a way of measuring progress towards that goal. It helps me stay on target.

A MHFL way of eating is not restrictive. A MHFL way of moving is not punitive. In fact you will look and feel AMAZING! You don’t have to implement all the strategies at once. Start small. Pick one and make it your own. Make it a habit. When it has become what you do as part of your routine, move to the next. Over a couple of months, you would have developed a diet and movement routine that works for your goals and your lifestyle and most importantly that you can stay on. For the rest of forever.

Let me know your thoughts!

Coach Yaje

JUMPROPE 101

With a tool as simple as a Jump Rope and a few minutes each day, you can enjoy the numerous benefits that jumping rope has to offer. Benefits such as improved cardiovascular fitness plus total body muscle toning at the same time. Jumping rope ignites your metabolism, improves bone density and torches calories fast.

Most people avoid incorporating jumping into their fitness routine because of fear of injuries or knee issues. Jumping rope can actually be a low impact activity when done properly.

I have incorporated jump rope into my routine now for the past 2 years and as always, I share what has worked for me.

Establish the proper rope length: Too long and you catch the rope. Too short and you get a tougher workout. To figure out the correct length, fold the rope in the middle and step on it with one foot. Both handles of the folded rope should come up to shoulder level. Many jump ropes have a fixed length. You may adjust the length by tying knots close to the handles to shorten. The brand I have is the Buddy LEE speed rope. It is a worthwhile investment. It allows you to customize the length.

Proper storage: You want to keep your jump rope hanging when not in use. Jumbling it up in a gigantic knot will cause kinks in the rope and interfere with your ability to jump.

Wardrobe/environment: You do not want to wear baggy clothing. No dangling earrings or anything that might catch the rope. Ladies might want to tie their hair in a bun. If you are just starting, it is a good idea to wear properly padded shoes. Running shoes will work. If jumping indoors, make sure you create some space so you are not knocking off furniture or hitting people. Lastly, use a mirror so you can check your form especially if you are a learning.

Surface: The surface you jump on should have a little bit of “give”. A rug that is not too cushioned, a yoga mat or hardwood floor is good. Outdoors is good too. Jumping on cement or pavement can cause shin splints because of the pounding nature of the workout.

The mechanics: Master the basic bounce step and get proficient at it before you mess around with other fancy styles. Proficiency is achieved when you can do at least 140 continuous jumps per minute.

  1. Face forward. Body upright.
  2. Hold the handles lightly. No excessive gripping.
  3. Keep elbows close to the body
  4. Make sure feet are properly aligned and not turned inwards.
  5. Jump only about one inch off the floor
  6. Make about 2 inch circles with the wrist to turn the rope.
  7. Land on the balls of your foot.
  8. One jump per swing of the rope.

What NOT to do:

  1. Don’t kick feet backwards
  2. Don’t do double bounce
  3. Don’t make big circular motions
  4. Don’t land flat footed.

If you are new to jump rope, start small. Limit session to about 5 minutes a day to avoid injuries. Eventually you can work up to 10 minutes a day. You want to do calf stretches after a jump rope session to help with faster recovery and keep you in the game longer. I hope you consider adding Jump Rope to your movement routine. As always, if this post adds value to your journey, let me know and please share.

Coach Yaje