health and wellness is for everyone

May 30th 2024:

Hi, 

The health and wellness industry seems to be catered to the white (wo)man. How often do you see a skinny blonde selling a new "green" supplement with a promo code titled "BROOKE15"?

Based on my experience and upbringing, the "health and wellness" lifestyle can be intimidating. Yoga classes are led by self-proclaimed free spirits who had a life-changing experience because they took Ayahuasca at the top of Machu Picchu.  The most spiritual experience you can have is silence and the simmering of your own thoughts. Do you understand what I'm trying to say?

Pilates is about $200-400 a month, a Peloton bike is over $1,000, and runners spend hundreds of dollars on fancy gear paired with silly caffeine gels. The market for wanting to look good is expensive, and is another form of class differentiation. 

Who are the people that can afford expensive the most? You may not understand how uncomfortable it is to be the only colored person in a room. I hardly encounter instructors who look like me. I believe it's because the health industry is dominated by one kind of person. I'm writing this post in hopes of motivating those who are intimidated and don't know where to start. I'm also writing this in hopes of seeing other kinds of people in fitness classes. Leading class as well.

I'm writing this post for FREE and I will continue to share valuable information for FREE because charging for information is WEIRD!

I'm hoping if you are a brown person like me, you can start taking care of yourself because we too deserve to feel good and lead healthy lives. Health and wellness is for everyone, and a lot cheaper and easier than you may think, don't let anything get in the way. 

Tips for movement: Exercise is more so mental rather than physical. Start by mastering stretching. Stretch every day when you can. Exercise requires a lot of concentration. Think with your core as you perform any exercise. Think about your breath and don't forget to breathe as you perform an exercise. If you are adding weight, focus on quality over the quantity of your reps. Here are some of my favorite forms of exercise:

1.Walking

Cost: $0

Walkign 10k steps a day is one of the best ways to incorporate movement into your day. I walk everywhere I can. There are free step-tracking apps if you want to track your steps but don't have a watch. Walking is relaxing and with some time management, you can make it fun by setting aside an hour a day to walk while listening to a new album/podcast. Walking is also a great time to meditate and set some time for yourself. If I have a lot on my mind I walk and it helps me get to better conclusions. 

2. Pilates Movements:

Cost: $0

Pilates involves slow movements, many times involving your core and upper body strength. Pilates is a great way to become strong and toned. One of my favorite things about Pilates is that it involves Yoga. I personally don't attend a Pilates class but I watch free YouTube videos and search up exercises online. You do not have to buy a mat if you don't want to. Remember these are slow, controlled, and concentrated movements. I recommend starting with 3 sets of 6-10 per excercise and spending about 20-30 minutes a day completing a Pilates workout. Here are some of my favorite Pilates movements:

-Glute Bridges 

-Bycicle Crunches

-Single Leg Stretch 

-Cat and Cow (to stretch)

-Leg Lifts

-Leg Circles

-Planks

-Side Planks

-Push Ups

-Hundreds

-Kneeling Side Kicks

-Leg Kick Backs

3. Squats:

Cost: $0-$20

Throughout the aging process, legs experience withering of tissues the most. With the proper form, squats improve bone health and help develop a stronger body overall. Squats are my favorite exercise because they are easy and I don't have to use weight if I don't want to. It is important to use proper form while squatting and engaging your core. You are more than welcome to incorporate weights as you please.

4. Community Rec Center: 

Cost: $15-$50

Utilizing a community rec center is one of my favorite ways to exercise. Rec centers are more cost efficient than purchasing a gym membership. Rec centers typically offer group excercise classes for a lower price. If you are someone that struggles with working out alone this is a perfect way to exercise.  Using your local community center will help you become more connected to your community and stay up to date with what's happening in your city.

5. Sports as Hobbies:

Cost: $0-$100

There are many adult sports you can join for free or a small fee. Joining team sports will not only help your physical but it can teach you how to build teamwork skills, meet new people, and learn a new sport. They are also so much fun! Try:

-Soccer

-Run Clubs

-Kickball

-Dodgeball

-Baseball

-Trail Running

-Group Hiking

-Cycling

-Other: skating, hula-hooping clubs, gymnastics

What I personally eat: I will keep this segment short. I'm not telling you what to eat but I do recommend eating whole foods more often than not. Here is a list of some of the things I buy:

-salmon

-coconut sugar

-chicken

-beef 

-lamb

-roasted chickpeas

-berries

-dates

-greek yogurt

-for gut: kombucha, kefir

-rice

-beans

-spinach

-potatoes

-avocado

-olive oil

-cucumber, carrots, salad mix

-quinoa

-tofu

-ground turkey

-pineapple and papaya

-eggs

-cottage cheese

-whole milk 

-dark chocolate

-raw honey

-lemons

-tea

-asparagus

Takeaway: 

The most important thing for living a healthier lifestyle is to stay consistent. If you do not stay consistent you will not see results. You do not have to lift a crazy amount, run a thousand miles, or give up your favorite foods. Be mindful of your body, chew your food entirely, eat real foods more often than not, and walk a bit more.  

Accept your body build the way it is, no matter how many smoothies you drink, you will not be Bella Hadid. 

Instead be thankful for your body and all it does for you. I wish you health and mental wellness. Good luck!

-Les