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February is FINALLY here! (Yes, January seemed like it was forever..lol). Hands down it is my favorite month, not just because it was the month I was born in, but also because it is jammed packed with so much! This year I decided to incorporate a few challenges to add to the excitement. So, if you are a social media enthusiast, specifically on Instagram, though you can also do it on Facebook or Twitter, I have 2 challenges, one for anyone and a 2nd one geared towards athletes, posted below.

If you have never done a photo challenge, it is easy. All you have to do is post a photo each day representing the item listed for that day. For each post it is encouraged to add the hash tag #februaryphotochallenge as well as other hashtags that represent what you posted. If you accept the challenge, you should first post the photo challenge picture from below to announce to your followers as they may want to do it too. You can even add @nyashia to the challenge post (for IG or Twitter), as well as subsequent challenge posts so I can make sure I’m following you and see all the things you post throughout the month. I will be doing both of these challenges throughout the month mainly on Instagram, so feel free to follow me @nyashia.

The first challenge includes things that allow your followers to get to know you, as well as some of the events & celebrations in February (ie. Black History Month, Mardi Gras, the Superbowl). You can also add some of the hash tags listed if it represents that celebration, as well as your own hashtags.

This second challenge is for athletes that race. Feel free to add #februaryphotochallenge #athletechallenge and the corresponding #hashtag for that day’s post along with your own.

Have fun with it & happy posting!!

This morning I woke to a post that my big brother from another mother put on Facebook that intrigued me. My reaction to the picture below was immediate, but to also see the reaction of others even more perplexed me.

Now maybe I’m naive seeing as I’ve never been married, but the idea of 1) my life’s partner having less than me and 2) having boundaries on our bed space seems ludicrous! I imagine seasoned couples that have been together 10, 20 or 40+ years are thinking, ‘oh, she just doesn’t know’. I have been in a 4 & a half year relationship where we talked seriously about marriage, and I would say that I was just as adoring of him in year 4 as I was in the year 1. So, the idea of the passion and intimacy of a marriage being drained or no longer sounds horrible to me.

Now the flip side of this is that I definitely agree we as individuals still should have our “me” time & space. Time to reflect, time to chill with the ‘boys’ or have ‘girls’ nights are still key. And even in a bed, I’m not here to say every night a couple has to snuggle (and um, partake in more intimate activities..lol). There are times when a man or woman may get hot (in temperature) or just want some space to sleep and have their own space. And to just communicate “babe, tonight I just want to sleep or have some air”, that’s important and not get all bent out of shape about it.

Now if EVERY night is a night of distance and overall a relationship/marriage has evolved into a lack of intimacy, union, communication, respect, compromise, love and two people have become in a sense roommates, housemates, or simply are co-existing, that is no way to live.

The subsequent comments on the post brought to question the concept of a guy/husband being a “yes, dear” man. It has been argued that to do so minimizes conflict. I have found that often some men opt for the road of least resistance. I understand and can agree that choosing your battles and compromising is key for both men AND women to do. However, the idea of simply bending to someone’s will, leads to complacency & lack of passion.

These are just a few of my thoughts. What do you think?

A new fitness initiative, ALPHA PHIT CLUB (Facebook or Instagram), has launched and for the month of January presented a challenge of eating no sugar for the month. Individuals have taken this on as an opportunity to focus on discipline and transforming their bodies.

I must commend this approach. Though I typically never say never, the idea of not having sugar isn’t my cup of tea. My grandfather’s sweet tooth genes are strong in my DNA and he was known to when there were no cookies or sweets in the house, put sugar & butter on bread and eat that. No, I’m not that bad, but needless to say giving up sugar would be quite a feat…LOL!

However, the challenge has peaked my curiosity about focusing on non-sugar-rich foods. In past posts, I’ve talked about food and health (see any of these 3 articles listed below)..

Sweets For The Sweet
To Your Health…Knowledge: The Power To Make Change
Fun With Food

..and the one thing that I embrace about healthy eating, lifestyle changes, and/or giving up certain foods (temporarily or permanently) is to focus on what you CAN eat so you don’t get discouraged. It is helpful to find substitutes for the things you used to eat that are inline with your health goals versus what you can’t eat. So, with a no sugar diet or limiting sugar intake, I wanted to look at what foods one CAN eat and the benefits.

Some of the reasons to limit or cut sugar

Sugar provides fuel for cancer cells
Sugar promotes weight gain
Sugar spurs insulin resistance, which can lead to Type II diabetes
You will have more energy and focus: Sugar makes you feel tired
Less sugar will flatten your belly: Most added sugar that you eat is converted into fat
Reduce fat, lose weight: Less sugar means less fat

How To Cut Sugar Out Of Your Diet

Desserts and sweetened beverages like soda and fruit juice are obvious but also one needs to abstain from cane sugar, high-fructose corn syrup, molasses, maple syrup, honey, evaporated cane juice, agave and anything made with those sweeteners. Salad dressing,sauces, marinades, ketchup, canned foods, granola and energy bars often contain sugar. *

Stick to eating whole foods such as fruit, vegetables, lean meats, fish, whole grains, and nuts and seeds, with a little bit of plain dairy.
Cutting out or limiting processed foods
Choose whole, fresh fruit over juice or other fruit products
Give yourself a limit of how much or how often you you CAN eat sugar/sweets/desserts, especially if you are gradually trying to limit or wean yourself off of them.
Don’t keep sweets in the house. If you really want them bad enough, then you at least have to work/go out to get them. And even then, only buy 1 portion (like a slice a cake or a scoop or ice cream or even better frozen yogurt or an healthier option).
Instead of mixed drinks, if you must drink, choose wine, straight spirits, or mix with soda water.
Cut out soda. Try making your own fresh-squeezed or pureed juice and mix with seltzer water, especially if you crave the fizz.

Check out this no sugar shopping list: http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=698044

Even if you’re not sure about going without sugar out indefinitely or a month, trying it for a few days or at least starting to cut your intake can be an overall benefit to your health.

*Source: https://www.livestrong.com/article/468358-list-of-fruits-that-dont-contain-sugar-alcohol/

There are a few upcoming events to highlight as it is our responsibility to contribute to the uplifting of our youth, children, families, and communities. Though we may have many plans and goals that keep us all busy especially going into a new year, however, let’s all take time and resources out to give back and pour into others. See the events and initiatives below:

CHICAGOLAND-AREA residents: This Thursday, January 11, 2018 is 5% DAY at Whole Foods Market.
Remember to shop at the SOUTH LOOP, HYDE PARK & ENGLEWOOD Whole Foods Market stores this Thursday. 5% of proceeds will support the Gary Comer Youth Center (GCYC) academic and enrichment programs. Click to learn more about GCYC, programs and other offerings.

Join Depaul University 13th Annual (MIP) Male Initiative Project Student Conference on February 2, 2018. The 2018 conference theme is #ChiBoyBrilliance, celebrating black and brown male youth and empowering students to control the social narratives regarding their communities. Space is limited and registration is required. Schools may bring up to 20 young men, grades 9-12. For online details click here for details and to register.

Be a mentor for a day! Avis Huff Impact-CIPS is looking for career driven individuals to shadow their school for one day. Each mentor will be assigned to a student. That mentor will go through a typical day at Avis Huff with that student. The end in mind is for the mentor and mentee to build a professional relationship that will support their ability to becoming College and Career Ready! This is going to be an amazing event.
To learn more about Avis Huff & the Kankakee School District, visit:
Kankakee School District or Avis Huff-Facebook

Entering yet another new year, many people are focused on new goals, commitments, resolutions, changes, and more. At least for now. However, as the year starts to move along and weeks & months pass, that same resolve can start to waiver.. Life happens, distractions, unexpected challenges try to damper that excitement and focus. I’ve stated in previous posts how not just creating a commitment list, but also reading & reviewing it minimally weekly to ensure you stay on track is just one thing that helps to keep people committed to one’s goals.

Particularly for those seeking to make health and fitness changes or goals a priority, everything from work, family, weather, sickness, and other distractions will try to impede your progress. Living in Chicago, the cold weather and early dark days can be a hindrance to getting outside or going to the gym. Already yesterday morning, my a.m. training was delayed, which made me decide to go to work earlier so I can get a full session in this evening. Having a solid workout or training plan is great at maintaining one’s focus (ie. Training Peaks, Nike Run Plans). However, worst case scenario, no matter if you are a serious athlete, someone training to do your first 5K, adventure/obstacle race, or marathon, or trying to exercise to stay active or healthy, there are always things you can do in the comfort of your own home so you don’t have any excuse.

Whether it’s the first 30 minutes of your morning, something you do while food is cooking in the kitchen, or an evening workout in front of the tv with music, below I share with you some of my favorite exercises that you can do no matter your activity level and most do not require weights or equipment. Try these out and see how you like them:

Squats (Legs & glutes): The best form for squats, especially without weights is making sure when you bend down your knees don’t go past/more forward than your toes. You should feel like you are about to sit in a chair and then at the last minute decide to stand back up. Sometimes actually using a chair behind you but not sitting in it is a good way to get use to a proper squat. Also, focus on keeping your torso upright versus bent over.

Donkey kicks (Glutes): Getting on all fours with one leg bent back and then raise it in up to air, doing multiple reps will allow you to feel a nice burn in your butt.

Calf raises (Calves): If you have stairs or a step, placing your feet on a stair/step with just the ball of your feet & toes on the edge of it and your heels hanging off the step allows you to have a larger range of motion to extend and really work the full calf muscle.

Leg lifts: Lay down on the floor in front of your couch. Raise your arms over your head to grab under the bottom of the couch (your arms should be bent with elbows point up to ceiling. With the rest of your body fully extended, (keeping legs straight & together), lift you legs up bending at the hip. You should be in an almost ‘L’ shape. Then lower your legs back down. You can also do this where as you lift your legs up, you bend your knees up toward your chest. Do various reps of this to feel a nice burn in your lower abdomen. You can also vary this exercise by twisting slightly to the left or right to work the oblique muscles.

Bicycle crunches (Cardio, Abdominals & obliques): One minute cycling crunches then 30 seconds break and repeat.

Push-ups (Back, shoulders & triceps): Your basic pushup is great for defining shoulders and arms.

Bicep/Arm Curls (Biceps): If you have weights, that is great. If not you can use 16 oz water bottles, water jugs, workout bands, or anything that gives some resistance. Even with less resistance, the more repetitions you do, you will start to feel it.

Chair dips (Triceps): Stand in front of a stable chair. Bend down so you can grab the edge of the seat of the chair facing away from the chair. You can choose to keep your legs bent or straighten your leg (for more resistance) while balancing your weight with your arms. For each dip, bend your elbows lowering you weight so your buttocks and body lowers towards the floor but you stop just short of touching or sitting on the floor and then lift pushing back up with your arms.

Dance (Cardio): Turn on 3 of your favorite songs that get you pumped or turnt up and start dancing…hard!! That’s 12-15 minutes of cardio right there. Feel free to put a whole 30 minute playlist together and have fun with it incorporating new & old school dances (the running man, da butt, the wobble, any shuffle (Cupid, Cleveland, Harlem), whatever you’d do in the club..lol

Each year is a blessing and 2017 was not any different. I’m continually grateful for each day, moment, year. Even with my racing and triathlon season, though shortened by injury, I was blessed to walk away from the bike fall, go through physical therapy and get on the road back to 100%. Being almost there, I’m taking on the attitude of paying 2017 back by making 2018 even bigger & better!! Diversifying my training, got my goals set, and determined. I plan to share more as this year goes…so it’s on..let’s GO!

Seeing its the holiday season and people are shopping or looking for gifts and things for the new year, I decided to post a few things as a triathlete that are my favorites.

Honey Stinger Salted Caramel Waffles: 2018 marks the 2nd year that I will be a part of the #HSHive aka Honey Stinger Ambassador Team. Even before I was chosen to be on the team, I had a chance to taste their line of bars, chews and waffles. The waffles have been a great item to eat post-race, for breakfast, or even a tasty snack before training. The products have expanded to include many new flavors and most are gluten-free. The Salted Caramel is a favorite that I recommend and share with other athletes.

Saucony shoes: My first few years as a triathlete I tried a couple of different brands of running shoes. Once I got my first pair of Sauconys, which I believe was the Kinvara 2, I was hooked and they worked amazing well for my feet (like a glove), stride, and running distances. Yes, I am a Saucony girl and hopefully one day will be able to join the athletes of their team…especially since at this time, I’m juggling between about 5 different pair of them.

Dick Pond Athletics: This is a great chain of stores based in the west suburban area of Chicago. I joined the Dick Pond Team because of the training groups they have at the various locations. Their track workouts (specifically out of the Carol Stream store) really started to make a difference in my running & speed in 2016. The comradery and the support and resources for the area races are excellent. And the fact that they partner with brands, including Saucony to provide incentives and benefits to the team is awesome.

Athlinks: It’s pretty cool to have an online resource to manage all of one’s results and events as an athlete. There were races from quite a few years ago that I was able to search and claim to be able to compare how I did in the past to now. And to have that all in one location has been helpful. It’s also nice to be able to create your on network on Athlinks by adding others that create a profile as friends or create rivals. And being new to their #AthlinksIgnited team for 2018 is an honor.

Major Taylor Cycling Club: This club has been a true family to me, even in the short time that I’ve been a member. I had known of them for a few years, but just began riding with them in 2017. They provided so much great feedback on riding techniques and gear, plus you learn so much on the different rides that improve your cycling performance. Unfortunately, I had a bicycle fall in August, but the riders I was with pretty much saved my life and looked after me. Not just the day of, but days and weeks afterwards, the calls and flowers and love they showed me was truly appreciated. I hope to serve in a role to be able to contribute to the club in 2018.

Nuun: There are only a couple different hydration drinks I’ve relied on in the past few years, and Nuun tablets has been one that is efficient and effective. Just having a regular bottle of water and dropping a tablet or 2 into it instantly allows me to have something to replenish my body after hard training sessions, workouts and races. There are so many different flavors to chose from that its easy to find one or two that you love…one of mine is the Watermelon flavor. And I’m so excited that just this week, I was announced to the Nuun ambassador team.

Black Triathlete Association: To have a family of fellow black triathletes has made a real difference in the sport in the last few years. When I first started racing 10 years ago, it was rare to see African American triathletes at events. Now, not just at various races, especially the larger ones, but also in the online presence, you see so many black athletes taking on duathlons and triathlons. To have a group like BTA that provides support, resources, and encouragement has been a blessing.

Tom Tom Sports Watch: Most of my fellow runners and triathletes are partial to Garmin, however, I gravitated to Tom Tom. Initially, I was looking for a not so expensive watch that could track at least the 3 disciplines of swim, bike and run, BUT also one I could put music on and be able to train or race by connecting via Bluetooth to wireless headphones. (Years of racing with my phone on an arm sleeve had to go). Tom Tom was the answer. Plus the ease of its functionality and ability to sync with other apps made it a preferred watch for me.

Black Chicago Runners: Relatively new in 2017 to running with this group, the individuals that make up BCR are uplifting, encouraging, will challenge you, and fun. Having a group of people that run at various different levels and see them share their trainings, races, victories, failures and accomplishments, it like seeing a multi-scripted movie with different stories, twists & turns. The biggest part is BCR is a run family. Be it meeting up on weekly runs, creating a challenge to push you to try something new in your workout or training, support at races, a photo shoot or social event, there are so many opportunities to come together and enjoy the various aspects of the group.

Infinity Multisport: Years of training mostly as an independent athlete yielded some great results and allowed me to develop my focus and determination, however, like anyone seeking to get better, a coach is the answer. In 2016, I began swim training with Infinity, because despite about 8 years of racing, I still had uneasiness with open water swim and needed to work on my form. Just 1 or 2 swim sessions with Lara & Mo and I instantly started to feel more confident and faster in the water. They have developed training around swimming, biking and running at various locations and times to meet the diverse need of different athletes. Compu-trainer bike sessions, track sessions, swim drills, open water sessions and more are a few ways they transform the skills, abilities & results of athletes.

International Day of the Girl (Since 2012) has been celebrated on October 11th as a day to highlight and address the needs and challenges girls face, while promoting girls’ empowerment and the fulfillment of their human rights.

It is as much an honor as it is our duty for us as WOMEN to pour love, uplift and celebrate our GIRLS and young women! #DayofTheGirl #Queens

Typically, around the time that summer issues in autumn, I’ve done various “renewing of myself” in the the form of a spiritual fast, body cleanse, period of reflection, change in eating, or renewal of body, mind and spirit.

In the past, I can say that eating raw for 10 days, doing a 40 day spiritual fast, doing a 30 day vegan diet, or a 7 day cleanse, have all been ways to renew, rejuvenate and incorporate more long term lifestyle for myself.

I’ve been eating a vegetarian diet for this month of September in an effort to continue on what I see as a journey for me into a more wholistic lifestyle. I’ve blogged previously about recipes and my opinions on the “health” industry or shall I say the “medicinal” industry. And if you have watched any of the latest documentaries Food, Inc, Food Matters, What The Health, and more or are familiar with individuals like Dr. Sebi, then you have probably delved into wanting to be more conscious about the things that you put into your body, or what I refer to as our God-given temple.

I’m sharing this because I recently posted to my social media pages photos of some of the meals I’ve been eating and preparing (last night’s vegetable tacos I cooked were amazing, if I do say so myself) to help anyone else on their journey to taking care of the only body that they have been given and to be good stewards of it.

And as added encouragement for those who may think its too hard or not be sure about it, please know:
1) No one is a perfect eater.
2) I can’t say for certain that I definitely be a vegetarian or vegan, I have typically eat chicken or fish (gave up beef and pork years ago), however, I take steps to be more informed and to take care of what goes into my body. And at the very least, I don’t eat the same way I did 10 years ago, and I’m likely to continue on my journey and may not eat 10 years from now how I do today.
3) Don’t judge or let others judge you.
4) Looking at animal products is one thing, but also reassessing how much processed and refined foods is also important. Frozen dinners, white sugar, bread, rice, and pasta, as well as canned products are just a few things to also consider.
5) Read the label. Knowing and at least being aware of what is in the things we consume is key to being able to make good decisions about our food.
6) Don’t feel like you have to go cold turkey in one day, even taking small steps and making small changes is a good way to progress.
7) Finding or making healthy alternatives to the foods you love is good. You may be surprised as to what other foods outside of your norm you may fall in love with.

Ten days till event day! Being a first time race director has definitely been a fun road that is getting more interesting by the day. The fact that I’m even taking time to write this blog post is funny, however, anyone who knows me knows that I’m a masterful multi-tasker. To juggle multiple responsibilities for this race; while still managing my own staff, staff changes and hiring, first week of fall programs starting, still healing from an injury and doing physical therapy, working current and upcoming community/youth, modeling, & partnership projects, prepping my next race season, as well as family, friends, and more…well, let’s just say there’s never a dull moment. However, to say the least…I’m excited!! It’s an honor to be able to bring to the community this event…

“Taking It To The Streets” Half Marathon/5K

I hope you will join us on Saturday, September 17, 2017 at 8a for an awesome race, run and/or walk, sponsored by Calumet Memorial Park District. This event will bring together not only participants of the race community, but also school groups, families, community municipalities, officials, volunteers and more. To register and for more information, visit Register for Taking It To The Streets

February is HERE.. Challenge!!

Yes Dear?!!

SUGAR: The Can Vs Can’t

Kick Off 2018 Supporting Our Youth & Community

No Excuses!!!

[VIDEO] Triathlon Training…let’s GOOOO!!

A Few of My Favorite Things…[Holiday Edition]

#DayOfTheGirl

Cleansing, Fasting, Vegetarian, Vegan??

“Taking It To The Streets” Half Marathon/5K