A Real Talk Guide to Balancing Culture and Health
Getting in shape can feel tough, especially when you’re factoring in your cultural and lifestyle habits. As a Black man myself, I know the struggle of balancing family foods, tradition along with my personal health goals. But trust me, with a solid plan and the right mindset, you can level up and feel stronger, healthier and more confident (while mixing in some balance).
So yeah, let’s dive into what it takes to get in shape as a Black man (or woman), including how to handle our biggest cultural challenges (such as calorie-heavy ethnic foods) while building a sustainable fitness journey.
Step 1: Know Your Why…
Before you start any fitness plan, ask yourself: Why am I even doing this? Whether it’s for better health, looking good or keeping up with your kids, your “why” will keep you motivated on days you’d rather skip the gym or binge on eating way too much food.
Ps..Health-wise, Black men are at higher risk for conditions like high blood pressure and diabetes (partly due to the typical ethnic foods we eat). Staying active and eating well can really help reduce these risks.
Step 2: Keep It Simple with Food
So when it comes to food, especially our cultural dishes that are staples in many Black households. Don’t get me wrong, I’m all for enjoying your plantains, dumplins, curry mutton or jollof rice. But let’s be real: these foods are often super calorie-dense and loaded with oils, butter and salt.
Here’s how to strike a balance:
- Reduce Portion sizes
You don’t have to ditch your favourites, but at least cut down the portion size. A smaller plate of oxtail still hits the spot (same goes for the rice) - Healthier Cooking Methods
Grill, bake or air fry instead of frying in oils.
There also many people on Tiktok/Youtube that have made lower calorie recipes of foods we love, me and my girlfriend actually round a great low calorie version for dumplins in the airfryer, which actually taste pretty good. - Balance Your Plate
Pair higher-calorie ethnic dishes with plenty of veggies and lean protein. For example, swap out half your rice for veg. - Stay Hydrated
Drinking water is underrated. It helps with appetite control and keeps you energised. It can also help flush out the high salt foods you eat.
Step 3: Focus on Building Strength and Consistency
Don’t get lost in fancy workouts or Instagram trends. Building muscle and staying consistent are the keys to long-term progress.
- Hit the Weights
Resistance/Strength based training is essential for building muscle, burning fat and improving overall health. - Don’t Skip Cardio
Whether it’s running, cycling, or even walking, cardio is great for your heart and fat loss. Find something you enjoy so it doesn’t feel like a chore. - Train 3-4 Days a Week
You don’t need to be in the gym every day. Start with a realistic schedule you can stick to. A consistent 3-4 days per week is better than trying 7 days a week and quitting after a few weeks due to feeling overwhelmed. - Focus on Form
Don’t worry about lifting the heaviest weights straight away. Nail your technique first (helps growth and reduce injury).
Step 4: Prioritise Recovery
Recovery is where the magic happens. Without proper rest, you won’t see the results you’re working for.
- Sleep
Aim for at least 7 hours a night. Poor sleep can mess with your hormones, slow progress and increase food cravings. - Listen to Your Body
Rest when you need to, overtraining does more harm than good. So learn to get a feel for your body, theres a big difference between being lazy and exhausted.
Step 5: Build a Support System
Surround yourself with people who support your goals. Whether it’s your partner, friends or an online community, having a solid support system makes a big difference. And if you need that extra push, hiring a coach (hint 😂) can take your progress to the next level. Whereas, if you still live and hang around people that actively eat and flaunt these foods in front of you it can make it hard to stay on track.
Common Pitfalls to Avoid
- All-or-Nothing Mentality:
Progress isn’t about being perfect. If you have a bad day, don’t throw in the towel for the week. - Relying on training alone:
No amount of training will outwork a poor diet. - Not Tracking Progress:
Take progress photos and occasionally track your weights. These small wins keep you motivated.
Your Journey, Your Rules
Getting in shape isn’t about following the latest trend or trying to look like someone else. It’s about becoming the best version of yourself. Embrace the process, celebrate the wins (no matter how small) and don’t shy away from feeling challenged.
Take Action Today
Ready to start? Let’s work together to smash those goals. Hit me up if you’re ready to take the first step!
Hire me as your online fitness coach. I’ll provide you with personalised workouts, teach you how to improve your diet, and offer support and motivation to help you achieve your fitness goals. Contact me now to get started.
