Posts Tagged ‘Exercise’

Eh yo! How’s your ENERGETIC FLOW

In Communication, fitness, Griot, News, Science, Self Improvement, weightloss on September 6, 2017 at 4:30 am



It’s that time again, just before the Arizona sun rises
that I produce for you a topic or two in griot vises.

Let me frame the scenes and set them in place
before laying them out onto this digital space.

I could hammer out a myriad of thoughts and a myriad of views
from all that is good in life to the anxious whoa’s & dangerous lows of world news.

Where shall I start? I’d much prefer to talk about you.
What’s good with you today? Do tell, what you’re up to?

What’s on your agenda? How do you chart the day to go?
In all of your doing and career pursuing don’t forget your flow.

As it pertains to your energy. Please acknowledge when you need to pause or rest.
You can not perform at peak when forgoing eat and sleep; this will not yield you your best.

jumping-jacks.gifToday is a good day to hump onto an opportunity that’s been staring you in the eyes,
it’s easy it’s free and it will bode well for thee – get back to EXERCISE!

Eh, yo! How’s your ENERGETIC FLOW?
If you need a tune up – others may already know. 🙂

Did you rise early today? Did you meditate?
Did you stretch and talk to your body in relate?

I did...
and I thought about you, kid.

At present I am up sipping jo and preparing myself to go out.
The sun is on the rise, I’ve got sunny-anticipations in my eyes
I’ve got to explore what this feeling is about.

What about you? If you see me in transit don’t hesitate to lightly nudge me.
I want to bid you Namaste, hear about your day
and of course encourage you to hug me.

I’m blazing and on fire with happiness and hope today,
I’m Qui
ISO the energy: Qi  as well as peeping your flow today.
‘Looking good. Hey-ey.


Ignore the cute dance.

Always yield your best energy.
There is no substitute synergy.
So put the candy down!
[Talking to self] 


What’s Left

In Communication, Dream Journal, Griot, Networking, News, Politics, Self Improvement on June 21, 2017 at 7:34 am (1)

Opportunity over Rabbit hole

What’s left in a world that’s chasing its tail
down a rabbit hole to hell
with an over inflated Wall Street, at the bell
and a healthcare plan that wishes you’d never get well?

I’ll tell you on a dime, exactly What’s Left:
Your GOOD MIND! Now, tend to your health.”

Good morning baby! How’d you sleep last night?
Me? Snug as a bug in a rug; solid and tight.

My dreams were alright, easy going, I’m sure I cooed.
Then I woke up to Life, Wednesday and YOU! All of which is cool.

What’s Left for me today? To hang with you and highlight the good
Since Jon Ossoff won’t be representing that Georgia hood.

And that’s okay, right? The political pool is filled with smoke.
I respect the people’s choice – twas the people who cast the vote.

Let yesterday’s story be wrote and make today memorable still.
What’s Left is opportunity! Go ‘head and cop a feel. 🤗


Making it my own…

I went shopping yesterday and bought a cute little chaise.
I’m in the mood today to rearrange this place.

I’m in the mood today to make a new space
In my life, my heart – renew the smile on my face.

I do meditate.
It’s the best way
to start the day.

What’s Left after you loose your sanity and your cool?
Well, there’s always, a cave and a bib for your drool.😄

But that’s not you! And I’m willing to bet
If you put forth new effort you can increase What’s Left.

Exercise your body, exercise your mind.
You’ll find What’s Left beyond a tighter behind

Is clarity of thought and creativity in flow.
I recommend focusing on YOU – you deserve it, Yo!

So with this beautiful new days begin,
I’m Qui
bidding you encouragement to Win! Win! Win!

Yesterday had its relative depths.
Today: opportunity is absolutely What’s Left.


Take it. Make it your own.
I’ve got your back. You are not alone.

The Encouraged always Encourage

In Communication, Griot, Networking, Self Improvement on December 30, 2015 at 3:54 pm

Empowerment Cards

Aha! and Alas! It is once again that time
that I drop on you – an encouraging dime.

Time is winding up in the year of our Lord 20 Tri-5 —
still good ol’ EMPOWERMENT is my default stride.

It’s fit for kings and queens; therefore it’s fit for you.
Goodness is surely yours – Encouragement is for you.

Without further adieu I bid you a deck from the heart.
This fuel comes from Tavis Smiley’s empowerment cards:

empowerment-ask-and-recieve-1 empowerment-ask-and-recieve-2

Click the pictures to enlarge script

Empowerment is necessary when you’re journeying this course that is life.
To know that you’re not alone is pertinent information – that’s nice.

You are not alone on your journey on the course to everything that is good.
Ms. Qui is journeying with ya, in fact Encouragement is my favorite hood.

Tavis Smile is the author of the cards, but the encouragement therein is yours.
I’m Qui
A win in life is yours for the taking, empower yourself with good — and score!

Here’s a list of encouragement cards that we’ve dealt before:

Card#1: KNOW
Card#2: WHEN

The Encouraged always Encourage

In Communication, Griot, Networking, News, Self Improvement on December 15, 2013 at 9:38 am

Empowerment CardsAffirmations are the best and so I’ve taken a liking to Tavis Smiley’s Empowerment card deck. I couldn’t help but be drawn to the box illustrations. Black art is a fine way to go if you’re marketing these cards primarily to black people. D0esn’t every race need empowering?  Well according to wikipedia, not every race needs empowering.

[Empowerment is] Then being the process of obtaining basic opportunities for
marginalized people, either directly by those people, or through the help of
non-marginalized others who share their own access to these opportunities.

Knowledge is empowering and todays empowerment card is Exercise — because to be fit is your Right:


Click the pictures to enlarge script

Exercise, schmexercise! I’m miserable at the task
of getting up often and moving my tasks.

I’m encouraged to do better and encourage you also,
I’m Qui
an empowered she, scheduling more appointments on-the-go.

Exercise promotes good blood flow –
Ooops-there-it-is and there you go! 🙂

Card#1: KNOW
Card#2 WHEN
Card #4: ASK

Move that body!

In Communication, Griot, Networking, News, Self Improvement on September 9, 2012 at 9:17 am


Today [9/13], send your questions about school meals to Sam Kass on PTA Back to School Night, with live stream and Twitter Q&A here.

On August 31, the President signed a proclamation regarding National Childhood Obesity Awareness Month, which is being observed this September. The President stressed that childhood obesity is a serious public health issue, and in making this proclamation, encouraged our country to commit ourselves to addressing this problem and to engage in healthy lifestyles. Check out all the ways you can play a role this September!


The President “crashed” the Kids’ State Dinner last month, when 54 young chefs gathered for a formal luncheon in the East Room hosted by the First Lady. Don’t miss this great gallery of photos from the Kids’ State Dinner.


You don’t need fancy equipment to be active or work out! Go outside for a walk or run and use public spaces and buildings—like playgrounds or stairs outside a building—to be active. Use stairs for step-ups or lunges. You’ll be amazed at how many things you can do if you think creatively!


Make preparing dinner a family activity. Kids may be more likely to eat healthier foods like fruits and vegetables if they help you prepare them. Reinvent healthy versions of your family’s favorite meals- like a healthy pizza. Buy or make whole wheat pizza crust and add lots of different vegetables for toppings. Invite your family to help assemble the pizza and add the vegetables to let them join in on the fun.


Grant Hill Advocates for Healthy Living
Grant Hill, professional basketball player for the LA Clippers, thanks the First Lady for her work regarding Let’s Move! and talks about his experience joining the First Lady in an event before the 2012 London Olympics to get kids exercising.

First Lady Michelle Obama watches the swimming finals and medal ceremonies at the Olympic Park Aquatics Center during the 2012 Summer Olympic Games in London, England, July 28, 2012. (Official White House Photo by Sonya N. Hebert)

Girl Scout Earns Highest Achievement, Inspired by Let’s Move!
Be inspired by sixteen year old Joslyn Simmons, who created a project called Sports 4 Life as part of her membership in Girl Scout Troup 143 in Jacksonville, Florida. She and her friends started MyPlate workshops, and set up recreational activities for elementary kids to show that playing sports and living a healthy lifestyle can be fun.

Supermarket Shopping 101: Read this Before You Hit the Grocery Store
Grocery shopping can be stressful. Use our tips to help your grocery shopping and make the most of your time. From the best times to shop to reading ingredient labels, our tips will make grocery shopping easier and quicker. We also give you a five-night meal plan formula to make eating healthy on a budget easy and delicious.

How about a little Afternoon NOOKIE

When was the last time you played footsies?

Yes, I like a little nookie, as much as the next.
Burning calories is great via the pelvis connect.

I took to google to find out how much of a burn,
sex will yield
those who eagerly yearn:

68 calories can be zapped from the art of kissing
and 80 calories for a massage – if you’re the one that’s giving.

Serving your lover oral will more than flatter he or she,
and will yield you an awesome burn of 100 calories.
Oooo wee!

Here are a couple of sites that will teach you much, much more,
I’m Qui
Into physical exercise and tracking my calorie burning score.

Pick up the fruit and put down the cookie –
It’ll burn much better during Afternoon NOOKIE.


Denise never gets old

Do it with Denise.

This morning, ’round 7, I received a phone call
that put my leisure dreams on a precise pause.

The call wasn’t important, but I was wide awake.
The opportunity to exercise was mine for the take.

I didn’t want to go for a run, I didn’t look so cute,
so I popped in Denise Austin to do what she do.

It’s a 12 minute workout – appropriately called ‘the dozens’.
Do them twice a day and you’ll never say
‘you don’t get stares from your husband.’

In fact I’m almost certain if you make it a habit to continue to do,
You’ll have to overcome the stares of others husbands too. Ooo!

Check out the way
Denise does 12 play:

This is the exact routine I did before I hit the Bowlflex,
I’m Qui
hoping to pass endorphins
admist our online connect.
Now let’s sweat!

A Body In Motion

Zumba gets RESULTS! Andrea C. took Zumba classes lost 100lbs: – Click the pic to visit Marcela.

Sunday mornings are a great time to shake it up! You can do it before you go to church, after you get home from church, or suppose you’re not going to church today — then this is still a great day to shake things up. A body in motion stays in motion. Get to moving!

I am actually on my way out to church as I type, but I thought it would be selfish of me to not share with you what has me feeling alive and on point: EXERCISE.  I’m no guru, just a grown kid resisting the temptation to become stationary and old. Move with me.

The following movement piece is a spicy yet down-to-earth Zumba class I found online. I’ve done Zumba classes in real life, (not at the studio on the video), and the objectives are the same – KEEP MOVING.

Good morning blogging fam – let’s move those eggs and ham!
You’ve got to get up if you want to get down:

Stay Young!

Me? I know it’s fun! Me? I’ve already made the connect.
Me?  I didn’t do it this morning – I did aerobics and Bowflex.
Move that body!

How to Look & Feel 20 years younger

In Communication, Griot, Self Improvement, Travel on May 9, 2011 at 12:58 am

I ran across a sensible and inspirational read on and thought I’d share it with ya’ in the event that you’re feeling like me and are “Getting your SEXY on“. The columns title spoke volumes to me — especially after I wrote the “Getting my SEXY on” piece –> I went straight away and joined a gym. So now that treadmill and steam room I was talking about…is at my disposal. Yippeeee! Also at my disposal (nudging me on to join) — was this priceless piece:

Do you want to lose weight, erase wrinkles and get energized? Bob Greene says it is possible. Along with a team of top experts—dermatologist Dr. Harold Lancer, sleep expert Dr. Ronald Kotler and nutritionist Diane McKay—Bob has written a new book called 20 Years Younger that he says can help you reverse the effects of aging.

“The important part is you feel 20 years younger, and your body functions as if it were 20 years younger,” Bob says.

His program is built around four pillars: Exercise, nutrition, skin care and sleep.

According to Bob, incorporating these pillars into your life can change your physiology, which will slow down aging and cause your body to function as if you were years younger.

1) Exercise

Bob says there is one nonnegotiable element of his program: exercise. “Make it like an appointment that you simply won’t cancel,” he says.

According to Bob, everybody—beginners included—should start with a minimum of 200 minutes of cardio per week, which is about 3 and a half hours. He also says to never walk on a flat treadmill. “A flat treadmill is like walking downhill. The value of exercise isn’t in the burning of calories; it’s in the change of your metabolism the other 23.5 hours of the day.”

Lifting weights is also critical, Bob says. “The key to strength training is you tighten your abdomen. That stabilizes your whole body.” Finally, make sure to stretch it all out when you’re done.

“It’s really about challenging [yourself] no matter what level you’re at, and you’ll work your way up,” Bob says.

2) Nutrition

The next pillar is nutrition, because according to Bob, eating the right foods can add years to your life. “The 20 Years Younger diet was developed with many things in mind, but primarily [asking], ‘What elements do you bring to your diet that can improve your aging, and what can you take off that accelerates aging?'” Bob says.

Bob and dietitian Janis Jibrin say every meal should include superfoods that will help you look years younger, such as sweet potatoes, eggplant and blueberries. They also believe that half your plate should be covered with fruits and vegetables.

“I’ll go on record. I used to hate brussels spouts,” Bob says. “I hated them until I started making them the right way. If they’re sautĂŠed and you use olive oil, which is another superfood, they’re fantastic.”

Bob also swears by replacing fattening starches—such as breads, cereals and pastas that are made with white flour—with whole grains, brown rice and lentils. He says good high-protein choices are fish, chicken or soy. Also, adding spice to your dishes can help you live longer. Herbs and spices, such as ginger and basil, can help fight infection and chronic diseases.

Even though the 20 Years Younger plan recommends eating about 1,700 calories a day, it’s important to remember that healthy eating isn’t just about counting calories. Janis says certain superfoods can be a fountain of youth and significantly improve your health.

“[For the plan] we chose specific foods—almonds, eggplant, high-fiber grains—that lower the cholesterol,” Janis says.

She also has an easy trick for packing more nutritional punch into every meal: Make your plate colorful. According to Janis, the more color on your plate, the higher the nutritional value. “You’re getting a wealth of phytonutrients that way.”

3) Skin Care

The next pillar to focus on is skin care. Dermatologist Dr. Harold Lancer says he can tell if somebody is healthy ornot just by looking at their skin. “Skin care will make you look better, and mixed with a healthier lifestyle, you’re a winner,” Dr. Lancer says.

He recommends three simple steps to combat aging

Polish: Polishing removes the debris.
Cleanse:Wash off what was lifted by the polish.
Nourish: Add nutrients to your skin, which will improve its antioxidant and protein levels.

In just a few weeks of following this routine, Dr. Lancer says you’ll see a significant difference in your skin, and some may see results after the first use. He’s even made a believer out of Oprah! “I noticed a change in a couple weeks of doing the cleanse, the polish [and the repair],” she says.

On top of a good skin care routine, it’s important to avoid common mistakes—like going to bed with your makeup on. “That’s the worst thing you can do, because you have all those toxic chemicals there, just eating away the entire nature of the skin,” Dr. Lancer says.

One thing that might surprise people about the 20 Years Younger plan is that injectables like Botox are presented as an option. “It’s a personal choice,” Bob says.

Dr. Lancer says that skin care always comes first, but once you’re successful with that, you can start looking into other options to improve your skin. “It’s designed for minimizing or reducing the excessive muscle movement creation of lines and folds. It’s not meant to make you look like a mannequin,” Dr. Lancer says.

Botox and fillers are quick ways to soften unwanted age lines, and laser treatments can be used to reduce age spots, he says.

4) Sleep

The last pillar of the 20 Years Younger plan is sleep. According to the CDC, up to 70 million Americans say they don’t get enough. Bob says if you’re not getting seven to nine hours a night, you are putting your health at risk.

“We know that if you don’t get enough sleep, it can actually shorten your life,” sleep expert Dr. Ronald Kotler says. “It can contribute to problems like diabetes and obesity.”

Most people don’t think of sleep as something that can make them fat, but Dr. Kotler says it’s definitely a contributing factor. “While you’re sleeping, the brain makes this chemical called leptin. Leptin is involved in suppressing your appetite, sothat if you’re not sleeping enough and you’re not making enough leptin, you’re going tobe hungry all day. And if you’re going to be hungry all day, you’re going to eat and put on weight…then you put yourself at risk for sleep apnea, and it becomes a vicious cycle,” he says.

Dr. Kotler says our sleep problems date back to the invention of the lightbulb. “Televisions and computers and the bright lights they emit keep us awake, because light is a very important cue to stay awake,” he says.

One of the biggest mistakes people make is turning on the television late at night. “That bright light fools the brain into thinking it’s time to be awake when, in fact, you want darkness,” Dr. Kotler says. He recommends getting rid of all lights in your bedroom at night, except for maybe a very dim safety light.

The type of mattress you’re using can also make a big difference. “As we get older, we can’t sleep as well becausewe spend less time in our deep, refreshing sleep. We develop medical problems that make us more vulnerable toaches and pains. So really for the adult, a mattress is vital, and it’s a very important investment,” Dr. Kotler says.

Oprah, Bob, Dr. McKay, Dr. Lancer and Dr. Kotler too
were “key players” in my weekend of self preserving woo.

Ooo! Indeed – indeed, I woo’d myself.
I worked out and steam roomed my self to health.

No I wasn’t sick, in the sense of a having caught a bug,
but I was suffering from “ass-to-chair & feet-to-rug”
syndrome. Have you ever heard of it?
Too much lounge time can make one sick.

You already know it.
Worker out’er or not – your physique will show it.

You can “tell me” you’re big boned and that you’re doing fine,
but I’m reading the barrel of your fine dining waistline…
yours and mine.

I’m not much for food, but I do love to snack —
well that was before I decided to bring sexy back!

Hey! It’s only been 4 sweat laiden days and I’m feeling great.
I’ve also forfeited the snacks and fixed me a plate.

“Life is fine.
Fine as Wine.
Life is fine.”

[–Langston Hughes]

I’m Qui
and the time is mine.

in short order, I’ll be looking like I did at one-nine [19].