With all this ‘get ready for your spring break bod’ stuff going on, I wanted to throw in my own fitness challenge. But this one is different because this one is doable for us normal people to accomplish.
We all have pretty crazy lives, but I wanted to make something that people can do to make their workouts a little bit better. Along with the body-positive movement, I wanted to emphasize how important it is to love yourself in the skin that you are in right now.
Working out and eating right isn’t just about trying to slim down or look a certain way. It’s about changing your lifestyle in a way that makes you a mentally and physically stronger person. It’s all about confidence and letting your inner beauty take over. I have compiled a week-long fitness activity with delicious food tips to get healthy. None of these require a gym and can be done at home or in a nearby park. Don’t forget to stretch before and after your workouts!
Sunday: Sunday is not the day to push yourself to the point of exhaustion, but it is important to get your blood flowing and muscles moving. Today is the kickstart to your entire week.
Workout: Walk 10 minutes, run 5 minutes, walk 10 minutes.
Food: Eat as your normally would today, but eat one cup of fruit before every meal.
Monday: Now you’re back in the work week, so time to get serious with your workout. Everyone always tries to skip Monday workouts on account of being tired, but that is exactly why you should push yourself to workout even more.
Food: For lunch, replace your meal with a large salad – add many veggies.
Tuesday: Your body should be a little more used to the minor adjustments you have made thus far. The key is to push yourself a little more each time.
Workout: Walk 5 minutes, run 10 minutes, walk 10 minutes.
Food: For breakfast, start the day off with loose granola in a bowl, cut up bananas and blueberries, and drizzle it with honey. Not only is this mix filling, but is also a delicious way to start the day and one of my favorite foods to eat.
Wednesday: It’s the middle of the week and you’ve been on that healthy grind, so you should be somewhat glowing. Today is the day to have a really fun workout.
Workout: Play a game of basketball, soccer, or another sport for an hour. Pick the sport or activity you’ll have the best sweat-session and most fun doing.
Food: After your workout, you’ll likely be hungry, so I recommend that you eat a wrap for dinner. It’ll be a delicious and healthy way to fill your stomach, and it’s easy to buy or make! Use a wheat or spinach tortilla.
Thursday: Nearing the end of the week, yay! But today, it is time to get back to the grind.
Food: For a snack, get creative and make a smoothie of your choice with your favorite ingredients.
Friday:Almost near the end of this workout plan, but also the beginning of the weekend! I recommend that you do this workout in the morning before you start your day because there is a chance that you will not want to workout on a Friday evening.
Workout: Walk 3 minutes, run 10 minutes, walk 3 minutes, run 5 minutes.
Food: Try to prep all your meals in advance so you know that what you are eating is healthy and that you’re going to eat right.
Saturday: The last day, but not the least! This will end with a bang!
Workout: 10 pushups, 15 crunches, and 20 jumping air squats. Repeat 5 or 6 times.
Food: Today, try to eat super clean. Hit up your local farmer’s market and find fresh produce to use. Snacks today should include vegetables like carrots and corn.
Let us know in the comments how your week-long workout went – what went well, what didn’t, and if you have any suggestions!
Anagha Kikkeri is a seventeen-year-old girl from Dallas, Texas. She is a political activist, focusing primarily on righting abuses of equality and human rights. On her own time, she enjoys playing the piano, volunteering, and spending time with her family.
In her new book “Dear Durga,” author and life coach Shanita “Shani” Liu takes a different approach to self-help. Liu guides readers by providing a courageous framework. She writes to the Hindu goddess Durga Ma, who is a symbol of courage to Liu. Durga Ma represents power and protection in Hinduism.
Liu ties together the personal. She shares her experiences in witnessing fear-based patterns from her own Guyanese family and culture and noticing them in herself as a mother while proving coping strategies as a life coach. In this candid conversation, Liu explores the journeys of motherhood, writing, overcoming fear and leading future generations by example.
Where did the idea for this book come from?
It came from a diary entry I wrote in 2018 or 2019. I wrote that I was going to write a book called “Dear Durga.” I created a folder on my computer and it said “Dear Durga Book” and it was almost like I was setting the intention. I didn’t know what it was going to be about, but I did know that Durga and writing to her was an important part of my journey. And so I just had this intuitive feeling that I was going to be able to share this story one day.
In 2021, we were going through the pandemic, I just had my third child, and Durga was very much like, ‘okay, now you’re going to go write your book.’ And I was like, ‘Wait, what? I’m sorry. I’m, like, trying to navigate motherhood again and my business and everything else that was going on.’ And she was like, ‘no, you’re going to participate in this writer’s workshop. You’re going to learn how to write a book proposal. You’re going to enter it into this contest. You’re going to win the contest, and you’re going to write a book.’ And I thought she was nuts. And all of my fears started coming up – who am I to do this, I can’t do this, I’m not enough, what am I writing about?
I had to muster up the courage to write this book. And so Durga was a catalyst for me to call on my courage and say, ‘it’s time.’ This moment made me realize what I’ve been doing professionally for the last seven years is walking folks through my framework to help them activate their courage. So even though I was terrified, I realized this book can take the personal and the professional pieces of this puzzle and really put it all in one place.
When you say that Durga was your driving force for action, do you mean spiritually and religiously, or something else?
For everything, yes—emotionally, spiritually. In 2015, when I was falling apart and embarking on these major life changes in my life, she came through. It was the catalyst for me to say, “I have to start breaking myself out of these fear-based mindsets and really start entering these new phases of my life with courage and disrupting old patterns.”
Describe the writing process for this book. How did you find that courage to move past your fears?
Definitely writing to Durga. Knowing that the book was going to be about this journey of me connecting with my courage, I had to accept the challenge. I’m a writer by training. I’ve been writing my whole life. I was an English major, so I knew I could write, but I had to sit down and excavate six years of my life. I had to go into my journals from 2015 up until when I started writing the book at the end of 2021.
It was wild to re-experience myself going through these various obstacles, these discouragements, these discomforts and then find the strength through this courageous energy I had within me, to take these small steps and overcome each obstacle. The excavation of my own life was an interesting part of the process for me to get clear on the themes based on what I remembered.
The writing process was very spiritually and emotionally transformative because I’ve been doing all this work with my own courage that I sort of had to channel it with my own creativity to write and to marry what I had been doing professionally and what I had been going through personally. So, once I formed the book proposal, the blueprint for what I was writing, and submitted it to the Hay House contest, I then learned I won the runner up prize, I was able to write the manuscript pretty quickly. At that point, I was like, ‘okay, I know what I’m writing about now. I know I have the courage to do it.’ Durga was right, after all.
Walk us through the four steps for somebody who is just hearing about this and is interested in your way of approaching courage.
I have a Courage Kit framework, and I’ve had to walk my talk through it, but I’ve used it with hundreds of clients. It’s a four-phase process to support you with activating your courage and keeping it alive. The first phase is activating your courage and calling it in, identifying your courage metaphor, how to access that energy and how to commune with it and build a relationship with it. The second phase is about aligning with your needs because, as mothers and women, we don’t ask ourselves what we need due to this societal expectation and cultural conditioning. That’s an important part of emerging victorious. Victory is important because it means to attain fulfillment. Being victorious means having the courage to honor yourself so that you can be victorious, whatever that is like for you. The third phase is alleviating stressors so you can feel your best. Then the fourth phase is taking action so you can start making baby steps towards your goals.
How was this journey impacted by being Indo Caribbean? What role did your culture play in this?
The role that my culture plays is huge. In the book, I talk about the legacies of sacrifice that I come from because of indentureship. I’m three generations removed from that history of colonizers exploiting indentured laborers. When you come from these legacies of sacrifice, fear-based mindsets and behaviors accompany it. When I was acting from a place of martyrdom and sacrificing my own needs, I realized I learned that from the women who came before me, who learned it from the women before them.
When you zoom out you realize this has happened across cultures. Why are women in our culture asked not to use our voices? Why are people telling us to shut up, play small and don’t cause trouble? Our voices have been collectively suppressed, and over the last few decades, we’ve been liberating ourselves. We’re going to honor all parts of ourselves and express ourselves as we need to, and we need courage to do that.
Why dedicate the book to your younger self?
I had to dedicate this book to my Little Shanny because her voice was suppressed, and due to cultural and societal expectations, she wasn’t allowed to be her fullest self. She’s very lively and creative. In the book, she is writing and we make rap songs and other things to call on our creativity. This book is an honoring. As I was honoring all parts of myself and healing my own emotional wounds, I was liberating her at the same time.
How would you describe your relationship with Durga Ma? How can others who are not Hindu achieve that sort of relationship with their metaphoric courage figure?
Regarding Durga and myself, I don’t say, ‘I got this courage metaphor, now help me.’ You have to build a relationship with it. In the last eight years, I’ve been able to build a solid relationship with her where my courage is almost automatic. If I feel or think about fear, my automatic courage alert starts going off. The stronger connection I build to her, the stronger our relationship becomes, and the more self aware I become about making courageous choices.
But, in the introduction of the book, I clarify that folks can use the Durga archetype or work with Durga whether they are Hindu or not. It doesn’t matter what walk of life you come from because she embodies victory over evil, maternal protection and an unapologetic courage that we need for fulfillment. So I encourage folks to connect with her because people who are meant to resonate with it will resonate with it and if Durga doesn’t resonate with you, you understand you have this courageous wisdom inside you. If telling my story about the way it looks for Durga and I, inspires somebody to ponder a relationship like that, that’s great! In the end, I just want folks to walk away feeling comforted and equipped with tools to be their most courageous selves.
How do you take this idea, this archetype, and apply it to yourself or anybody?
We’re human beings and I think sometimes we just need something visual or tangible to hold on to. Sometimes I need an idea or person to help ground what’s coming up for me, so the metaphor is really helpful because I can visualize and interact with it.
The metaphor offers information because when you’re scared and fear is clouding your judgment, it’s easy to default to doubt. Your courage metaphor offers information, encouragement or directions – targeted guidance. As long as you connect, communicate with and build a relationship with it, it will help you. That’s why I use “Dear Durga,” channeled writing, as a common thread throughout the book, it’s one modality that works. If this modality doesn’t work for you, then try interacting with it differently. But at the end of the day, regardless what modality you find, you can leverage that metaphor’s information to inform your next step.
How did motherhood and becoming a mother play a role in writing this book and also your career as a life coach?
I started life coaching when I became a mother. I was pregnant while I was in my Life Coaching Certification Program, and Durga Ma showed up just a few months before I found out I was pregnant. I think she knew I was going into the next phase of my life, and I couldn’t continue on my own anymore. So motherhood was a huge act of courage for me. I left a toxic job so I could embark on motherhood and begin making professional choices that would support me once I became a mom.
The beautiful thing about motherhood is that you become a different person – you change. Your ability to care, give, create and grow changes. Motherhood informed the work that I did with other women in their mind, body, spirit wellness and it forced me to focus on my own wellness. Also, Durga Ma just happens to be this maternal archetype, so maternal protection and nurturing felt important to my process as I was healing wounds. This is a powerful energy that can support other moms because we need support. We’re caring for little human beings and, as it is, most moms are under-resourced. Courage is a resource that doesn’t cost any money, that can help with life’s challenges.
Did you have to endure little battles with people around you to gain support for the kind of work that you do?
I don’t think anyone around me discouraged me. The battle was within myself and having the courage to say, ‘I’m this life coach who’s going to focus on courage.’ I had to get over my own impostor syndrome, self doubt and fears that were weighing me down about coaching with this mindset among many other coaches. When I started, I was focusing so much on self care, but then I realized it’s so hard for women to self care because we have a fear of doing it. Everything goes back to fear. That’s why I realized the root of all of this is coming back to our courage.
As an Indo Caribbean mother, there can be a lot of expectations. Did the courage framework also help with that?
Absolutely. Most moms are givers, especially those of Indo Caribbean heritage. We saw our moms constantly sacrificing everything so we can have high-quality lives. But this trajectory of motherhood and bringing my courage in through my own framework forced me to ask for help, set boundaries and put my needs first. Obviously we put our children first, we’re always protecting them. But I began to honor myself. To realize I can honor myself and my needs while managing motherhood felt really important. But that doesn’t happen overnight. It takes time to do that because we’re breaking out of old patterns from our family’s example. This is why, in ‘Dear Durga’ I tell a lot of stories about my grandmother, because she was a major influence in what I thought motherhood should look like.
Can this in turn create a healthier experience for the child?
Absolutely. You’re a demonstration to your children. Your children do not do what you say, they do what you do. I have daughters and a son, and I don’t want my daughters growing up thinking that when they get married or have kids and start a family, they have to clean the house all the time and never experience joy. I want them to see that Mommy can experience joy and fun and she can work, and she can do these things. It may not look perfect, but they can see that I can do all of these things without it costing my mental health and sanity.
Do you have a favorite story that you use in this book for reference?
It’s not my favorite, but the story about my grandmother’s death and the shock that my family and I felt stands out the most. She was the matriarch and anchor to our maternal line. So, when she passed away, it created chaos. As a little girl, it wasn’t until she passed away that I questioned: ‘Who was she? What was her life like?’ It allowed me to see what my grandmother was like outside of being a grandmother. When the funeral happened, I heard stories about how she sacrificed, whether it was for her education or her family. It gave me perspective on everything that went into my family coming to the U.S. But it also made me think, now that I have the privilege and the opportunity to change things, am I going to take advantage of that?
Liu champions personal growth and overcoming fear, emboldening us to find our courage, be vocal about our needs and refute the age-old myth that Indo Caribbean women must struggle to be successful. “Dear Durga A Mom’s Guide to Activate Courage and Emerge Victorious” is now available for purchase.
“Take what you want//Take everything” reflects on a time with my partner and our cat, Layla. It’s a retelling of the chaotic night I adopted her. I didn’t know why Layla hid from me. When I chased her around, it scared her more. “Take what you want//Take everything” juxtaposes our first night, filled with misunderstanding, with the rest of the time we spent together. My fond memories call back to the loving moments Layla and I shared.
Such memories defined us; they reverberated in my partnership. I wonder if my partner, like Layla, only remembers her fear of me, over our shared moments of love. The title, a Kanye West lyric, is an acknowledgment that their happiness together–without me–destroyed my sense of self. When I see their photos, I wonder if I can see myself reflected in their eyes. I wonder if they still keep kind moments of our time together.
I remember when she would look at me from behind a laundry basket.
A small simple cat with green owl eyes. She was afraid of her new home and its owner. Shit, I remember the night I got her, she hid under my bed, in the middle just out of my reach for maybe 6 hours, watching me. She didn’t eat anything the entire day. When the night fell I was afraid she’d starve or come out and attack me. I was just scared. I didn’t have a childhood pet, I’m not white, I didn’t know what to do. I picked up the whole bed and yelled that she needed to move. I chased her into the closet with a vacuum cleaner. When she ran in, I called my lover and yelled to her that she wasn’t helping enough, she needed to be there to help me. That was our first day together, me and that cat. No one will ever have that memory but me and maybe her.
It was during Ramadan, my first year fasting.
Our problems had already begun by then. Enough so that I decided to fast and show retribution. I’d try to change into a more patient and understanding self. Like the Prophet (SAW) I guess. To become someone that my lover could feel safe around. Somehow, getting a cat felt like it fit into that picture. I’d be a cat dad, you know, gentle. We’d raise her. I’d fast and become New Again. Maybe I’d wrap an inked tasbih around myself and show I’m a man of God.
I don’t know how a cat remembers fear any more than I know how a lover does.
I know her body stored it. My cat’s must have stored it too. That first night, I wish I could tell her that I was afraid too. It doesn’t make sense that I was afraid really — I’m bigger, more threatening. We don’t speak the same language anyway, so how could I ever tell her? She learned to trust me though, in her own way. Her small bean paws would press on my chest in the mornings. She’d meow to berate me for locking her out some nights, or when I was away from home too long.
She lives with my lover now. They share photos with me, they’re happy together.
I saw my lover once, it was on 55th and 7th, Broadway shined blue performance lights over us. She wore a red sacral dress. She said her mental health has never been better. I think she was trying to tell me that she’s doing well, because she knows I care for her. I don’t think she was trying to say she’s happier without me. We don’t speak the same language. I actually think they are happier with just each other. And I loved them both, so it hurts. Sometimes, not all the time. And it doesn’t always hurt that bad. Other times it does get pretty bad, though. I probably owe it to myself to say that.
I look back at the photos, the ones of our life together, and the ones of their new life.
Two green owl eyes, and two brown moonlit eyes. I look for myself in them.
Growing up in suburban Connecticut, being the only brown face in a room has never fazed me. I was always the little brown girl in the corner with waist-length hair and a name that made every teacher pause, but the feeling of “otherness” captured in this line was something I knew all too well.
This feeling isn’t unique. It’s the same experience of many immigrants and first-generation South Asian Americans, and that of the main character of “The East Indian”as well.
While a work of fiction set in the 1630s, the novel paints a very real picture of immigration and race in the United States today and the human need to belong.
It is the story of Tony East Indian, inspired by a real person documented in the country’s archives as the first known East Indian in the American colonies, but who is otherwise a work of the author’s imagination and research.
The son of a courtesan from the Coromandel coast of India, Tony unwittingly finds himself as an indentured servant in the plantations of Jamestown, Virginia at just 11 years old.
He accepts “Tony” as his first name — though he doesn’t care for it — because a fellow Tamil once suggested others in the world would find his real name “too hard to utter.” Then he adopts the surname “East Indian” simply because it is thrust upon him when he arrived in Jamestown. The protagonist can no longer even recall his birth name, but soon, he accepts it as a thing of his past.
Over the course of the novel, Tony lands at the center of scandal as he works to establish a new identity as a physician. All the while, he also struggles with isolation, prejudice and the challenges of trying to maintain pieces of the culture he carried with him from abroad.
He is confused as to why Native Americans are also called “Indians” and many colonists simply label him a “moor,” a term used for North Africans or anyone with darker skin, with no context for India or its people in this new world.
He, feeling disloyal to his “many Gods,” converts from Hinduism to Christianity, believing it will give him more credibility and a sense of connection to his peers. He begins to eat meat and spend time at taverns, all in hopes of belonging, and assimilating with colonist ways.
As he comes of age and furthers his physician’s apprenticeship, Tony also begins to ponder questions of race and social class to no avail. He reflects:
“I would talk to Doctor Herman and try to understand the reason behind white skin and black and brown and, more important, what greater distinctions of wit, sensibility, and soul the differences in hue signified. I read and was taught by my master the new ideas put forth by men of learning in England and Europe on the workings of the bowels, the brain, the blood; the causes of migraines, melancholy, and madness, but I never got closer to understanding the real meaning behind what they called different races of men, and if such difference exists in any profound sense that really matters.”
Overall, in “The East Indian,” Tony becomes a man. He learns of the world’s cruelty and its kindness. He learns to work, play, love, hate, scheme, grieve and care for himself and others. But, like most immigrants, he still longs for home.
“For home is singular and unique. Everywhere else is but a stopping place, a bed in a stranger’s house, eating off plates not one’s own, an unfamiliar view from a casement,” Tony said.
When attempts to head West and find an ocean back to India fail, Tony accepts that returning to his motherland is unlikely and resolves that he must learn to adapt.
He worries his love interest, born in the colonies, will not relate to him, for “her heart did not ache for another place beyond the sea” and also wonders what the future of his children will be. Nevertheless, he is never defeated.
“I would thrive wherever the wind laid me,” says Tony. “[I] will be my own shelter, my landing place. Like a snail, I will carry home on my back, find it where I happen to be, make it from what I bear inside me.”
Leaving or even kidnapped from their homes with little to no hope of return, thousands of Indians faced journeys fraught with violence, condemnation and injustice trying to create new lives and identities away from their homeland in places like Mauritius, Fiji, Guyana, and Jamaica. However, like Tony, they also found the strength and courage to survive and establish their own cultures and communities.
While no details are known about the real Tony East Indian, Charry weaves a compelling coming-of-age tale that takes him as well as readers across three continents.
The novel, like life itself, has fast and slow moments, but it is filled with vivid, historically accurate depictions of the colonial world and moving moments that keep you rooting for the main character’s triumph.
It is this authenticity and compassion that makes “The East Indian” an invaluable modern work. There are no known first-hand accounts of the indentured or South Asian colonists in America. The only proof of the mere existence of many are the generations that have come after them.
With several years of research put into it, Charry’s “The East Indian” serves as a rare realistic portrayal of what life may have been for these individuals; the hardships they endured, and the strength they embodied. South Asian or not, it is a rich history not only worth reading but sharing and celebrating.
To learn more about Brinda Charry and her professional work visit her website. The East Indian is now available in print and audiobooks from all major book retailers.
Featured Image: Author Brinda Charry was born and raised in India before moving to the United States for graduate school two decades ago. She considers herself “a novelist-turned-academic-returned-novelist | Photo Credit: Lisa Arnold Photography