Knee Pain Workout!

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Got knee pain?  Ouch, but ironically enough, exercises and stretching may be the best medicine for your chronic knee pain.

“Strengthening the muscles around the joint protects you from injury by decreasing stress on the knee,” says Willibald Nagler, MD, chairman of rehabilitation medicine at New York Presbyterian Hospital-Cornell Campus in New York City.

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First Things First

Never bend your legs to a point where your knees stick out past your toes. That puts a lot of pressure under the kneecap. This not only applies to the following exercises but also when you’re stretching or doing aerobic activities such as step aerobics.

Our fitness partner Sheila Simmons of the www.thefrugalexerciser.blogspot.com may have the answer for you!

Except where stated, do 10 to 12 repetitions of each of the following, two or three times a week.

Partial Squats

Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes. Continue reading

Eating From My Garden

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stuffed collards greens and turkey

Our fitness partner Sheilia Simmons, blogger of the thefrugalexerciser.blogspot.com provided us with one of her delicious meals from her garden last week and shared it with our BWDW community. “I decided to try my hand at making wraps from collard greens.  I got the idea from another blogger, Urban Naturale , but I didn’t use her filling because it was vegetarian.  I wanted ‘meat’ inside my wraps” she added.

She used a filling from the recipe she cooked and highlighted on her blog – Sukuma Wiki. “Since I loved how the meat tasted with the collard greens, I thought it would make a great filling for the collard green wrap.  I eliminated the chopped up collards in the recipe since I was using it as the wrap, and I didn’t have beef but ground turkey.”

Quick and easy to make by substituting the vegetable filling with her turkey meat recipe you get a fantastic tasting and healthy meal that the entire family can enjoy! Also, you limit your consumption of sandwiches and wraps made with whole wheat by substituting the whole wheat wrap with collards. Here’s how you can make them.

She steamed the collards between 30 seconds to 1 minute and anything beyond that would make it too soft for a wrap.  I guess you can eat the leaf raw but it makes it too bitter in my opinion.  Check out the how to video here.   Continue reading

BWDW15 Promo Code for Commitment Day Locations

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commitment day ambassadors_edited-1Register now for the 2015 Commitment Day 5K with Promo Code BWDW15  and get the early bird pricing now through September 30th for only $18. This low price even includes a participant shirt! Kids 12 and under participate for free, when accompanied by a paid adult. Kids shirts will available for purchase at the Commitment Day 5K! Don’t wait because last year we were completely SOLD OUT!

 

Commitment Day is a nationwide, family-friendly New Year’s Day 5K Run/Walk. Most events will start and finish at the Life Time location in that city. Specific information for each event is coming soon.

2015 Commitment Day Locations

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BWDW, Timbuk Fitness & Andrea Kelly!

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TIMBUK FITNESS WITH SPOKESWOMAN ANDREA KELLY OF VH1 HOLLYWOOD EXES

For Immediate Release (CHICAGO) August 1, 2014—Black Women Do Workout®, LLC (BWDW)www.BWDWO.com the revolutionary online fitness company that entertains  close to one million social media and website community followers who engage in unfiltered raw health news topics, culinary advice, national athletic events and real life before and after stories today announced  it has acquired equity interest in Timbuk Fitness™  www.timbukfitness.com.

Updated Coming to America promo Diadie_Andrea1

Black Women Do Workout® CEO and Founder Crystal Adell says this acquisition will help grow their robust social media fitness movement by combining it with extraordinary live national fitness events. “We are very pleased to build upon our strategic partnership with Timbuk and believe that by combining resources we will lead the fitness world in developing and promoting innovative strategies for weight loss, better health, and longevity. In addition, we will be addressing public health concerns associated with the soaring obesity rate among African American women as reported by the Centers for Disease Control, (CDC). These health risks include heart disease, type 2 diabetes and high blood pressure” she said. Continue reading

Food Journal Benefits

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black woman writing in journalDo you ever feel like your urges to eat certain food take control over you logic not to?  Do you ever feel as if your emotions drive when and how you eat? When exercising and trying to stay focused with both your healthy eating regiment and your fitness routine, sometimes we make excuses to ourselves for eating the wrong food. For instance, you may say to yourself, “I worked out today so I can reward myself with something I know I shouldn’t eat.” If this is you or you’ve answer yes to any one of these questions the answer for how to stay in control may be with a food journal. A food journal can not only help you with staying consistently in control over what you eat while exercising, but can also help you recognize emotional issues dooming your weight-loss efforts. Changing your thought processes changes your behavior and keeps you feeling positive about your results.    A lot of our BWDW Sisters are using our FREE food journal with our FREE meal plan to help them to eat only when  hungry, watch portion sizes, and by  writing down how they felt gives a bigger picture for what is really going on so they feel both full and satisfied with their decisions.

Why Food Journals Workblack women do workout food journal

Food journals not only help you feel in control but it also gives you more accountability by helping you increase your awareness for where those extra calories are coming from.  You can also share your food journal with someone as an extra source of support. When what you eat is written down, you can clearly see what areas of your diet are consuming the most calories and make the necessary adjustments if needed.

Both the BWDW Meal Plan and Meal Plan Journals below are free: Click to download and print your own copies.

bwdw eat clean meal plan journal

Click to Download!

bwdw eat clean heart plate

Click to Download!

 

Journal Tips

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keeping My Curves

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This BWDW beauty started her weight loss journey in February 2012. At 5 feet 1 she was carrying up to 249 pounds of weight and was ready to make a change for good! Feeling  uncomfortable in her clothes, tired of not being able to wear what she wanted,  and not having enough plus sizes styles in the clothes that she liked, she was fed up!

Her  first decision was to stop eating junk food, snacks and candy.  Although it was difficult, she stayed committed.
love light She says…”I had to tell myself if you want a change to happen, you have to make it happen.”

After seeing the results she wanted, she began to feel good about the work she was putting in and was looing forward to even more rewards.

Tia took control due to a number of reasons including the risk of health related diseases associated with obesity. When you are determined to live healthy you will automatically push yourself to go the extra mile for it. Your health is your first wealth and without it, limited mobility in life can ensue.

Tia explains, “I didn’t want to get any disease or health issues as a result of me being overweight. I had enough! I was determined to lose weight and get healthy. I signed up for weight watchers. I did the program for a for about five months. I got off track here and there. When July came I had a talk with myself. I had to tell myself if you want a change to happen, you have to make it happen. You have to stay focused on meeting the goals you desire. You have to stop playing around. That’s exactly what I did! My first decision was to stop eating junk food. Continue reading

Parking Lot Workout

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Wendy Mends started her weight loss journey in January 2012, but only really committed 6 months of the year to it. She traded in an hour lunch break at work into an hour workout with a coworker who was finishing up her bootcamp  for additional motivation.

wendy mends workout and meal planThe two committed to working out together for 3 days a week regardless to how hard it was to stick with it. They used the parking lot at their job for running, challenges which she said that she could barely complete more than 500 feet without feeling like she wanted to pass out. But she kept pushing anyway. See her complete meal plan and workouts here… Continue reading

Fitter Smiles Free Meal Plan

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Remember ladies it is clean diet and exercise! When it comes to losing weight and losing it for good, it means you have to do something differently, especially when it comes to food. It’s about changing your relationship with food. Stop thinking you can’t eat that, or won’t eat this.  Is the taste of food or avoiding redundant food more important than reaching your goals? Take control and use food as fuel. It doesn’t mean you can never have a cheat meal, but don’t cheat yourself and your potential if you are not willing to try something different.

fitter smiles jumping workout routine2I appreciate all the love from my followers. But I hope you don’t think my transformation didn’t come without sacrifice. I couldn’t accomplish my goals by eating cheats every day. I ate the same foods every day and trained my palette that food is fuel. There were times that I ate fish and rice as my first meal of the day. My mindset changed and I no longer think in terms of breakfast, lunch and dinner, I think meal 1,2,3 and so forth.  

 The great part of a meal plan is that you don’t have think about what you want to eat and you save so much time. TIME!!! Think about it, a consistent meal plan will make grocery shopping easier, because you already know what you NEED to get. Get my free meal plan here…http://blackwomendoworkout.com/free-meal-plan/. If you meal prep twice a week, you save on 5 days during the week on NOT cooking. Honestly who has the time to cook 5-6 different meals every day? ANSWER: hardly anyone. The purpose of meal plans is to take the thinking and guessing game out of your relationship with food. If you don’t have the time to work out, I am not sure when you will have the time to cook.  

This was so important for me to share because I really hope people don’t think my journey was an easy one. It just came to a point that I realized that a short term satisfaction from pizza, cookies, or margaritas should not interrupt my long term goal as Fitter Smiles. “

 


Superman Workouts

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SUPERMANS! Feel super powerful with this exercise while strengthening our core!  The purpose of the Superman exercise is to strengthen the lower back region and indirectly tighten gluteus maximus muscles or more commonly referred to as the glutes. Other areas that the exercise may strengthen indirectly are the hamstrings. The lower back muscles are stretched and strengthened by extending the muscles in a similar fashion as to the way Superman flies, with his arms extended and legs straight behind him.

This is just one of the exercises in our E-book. All of the exercises can be done in the comfort of your home. Get yours today! http://blackwomendoworkout.com/ebook-meals-and-workouts/

Benefits of Detox Water

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Apple and Cinnamon Detox Health Benefits

Having a problem getting enough water into your body? Want a viable detox drink that taste good and easy to make? Why not try the now famous detox cinnamon and apple water and feel full all day long!


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Use the Fuji and Honey Crisp apples which work best since they are the sweetest and have more flavor.  However, if you want more of the apple flavor, keep your slices thin and do more of them.  This recipe has helped 1000′s of people lose weight and keep their water uptake regular.

This is also referred to as the Zero Calorie detox water because it contains nearly zero calories. There are calories from the apple, but they’re pretty small in numbers The cinnamon benefits helps stimulate your internal organs to cleanse themselves, while the apple is providing you with its all natural source of vitamins and minerals. So kick start your Detox today and help boost the energy you need to keep you motivate all day long. Continue reading

Heavy Lifting

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lift heavy_edited-2Are you ONLY doing cardio when you go to the gym? Or are you keeping it real with the weights? Some of our BWDW sisters  who are unfamiliar with the gym tend to think lifting heavy will turn them into the incredible HULK instead of the incredible HOTTIE! If you want to get lean and mean without the HULK appeal for green, shed body fat and tone up… then lifting heavy is the way to go! See more benefits of lifting heavy here…

TOP  Benefits of Lifting Heavy

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Free Meal Plan

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Nichola Smiles says “Fitness is a lifestyle, and this lifestyle is about  choices. But the most important choice you make daily is —-FOOD! My trainer/nutritionist Dewayne Malone educated me on the importance of nutrition during on and off season. I know I need to eat every 2-3 hours and consume 6 meals a day.

fitter smiles3 before and after

Fitter Smiles Before and After

Yes I eat!!! With the help of Dewayne and  My Fitness Pal, I wanted to share a sample meal plan for the average woman uncertain about healthy food choices. It is a good start for someone that is just trying to eat clean and/or lose some weight. Combine this meal plan with your exercises and you are guaranteed to see results. That’s how you really ‘TRAIN YOUR WAIST.’”

Please follow Fitter Smiles for fitness motivation at http://facebook.com/fittersmiles.  Check Out Dewayne Malone https://www.facebook.com/NoExcusesDewayne

Meal planning is Continue reading

Over 50 Simple Tips

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For the majority of aging Americans today, achieving or simply maintaining a decent level of fitness is a challenge. But for Angela Basset, a woman well into her 50s, getting and staying in shape is something that she has consistently held as a priority for her lifestyle. There all types of weight loss programs, exercise equipment and fitness routines to choose from and now more than ever before. However, yet every statistic reported on the news reminds us just how out of shape we are as a country and as a race.

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For most of us, the struggle is real and sometimes difficult to achieve. But if we incorporate  simple yet effective methods to stay fit after 50, we can begin to live a lifestyle that is healthy and yet beautifully rewarding.  As we age as women, we don’t have to slow down, we just need to get down to basics. These five tips can help you get (and stay) fit at the young and ripe age of 50 and beyond!

Walk It Off

Walking is underrated however Continue reading

Fitter Body, Fitter Smiles

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Are you smiling when you see a much fitter and leaner body developing as a result to your daily exercises and clean eating?  If not, then you should be. Trainer andfitter smiles Group Fitness professional Fitter Smiles has great insight on how to get those SMILES you want and deserve when it comes to reaching your goals.  She says, “The biggest concern that I get from clients or members from my group exercise classes is ‘what is the best exercise to get my stomach flat!’  My answer is DIET! You have to be honest with your self. Truly HONEST. Ask yourself these questions, ‘Am I truly eating as healthy as I can? What food habits can I sacrifice?’   The key to a successful and permanent weight loss journey is taking baby steps in the process. So first evaluate your food and eliminate items that could be hindering your journey. So first evaluate your food and eliminate items that could be hindering your journey.

CUT THE SAUCES

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I’m Keeping My Booty!

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One of our favorite Instagram features _fabnfit is simply “Curvalicious!”  If you are considering a weight loss routine but yet want to keep ALL your womanly curves, you need to Pump, pump, Pump it up!  While losing weight is important for your health you may not be ready to give up those head turning curves you absolutely love.   Cardio vascular exercises are great for the heart and fat loss, but without a iron pumping exercise routine to help you define your muscles you may end up with a saggy booty which may not be the results you were hoping for.

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Here are some tips for how you can build muscles that help you keep those dangerous curves ahead!

TIP# 1: Keep It Real

Because silicon parts are made for toys, keep yours real. Real women do lift weights and are not worrying that lifting weights will turn them into the incredible hulk! Continue reading

Fit Mom Inspiration

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fittter smile before and after copy

 

Meet Inspiring Single Mom and Fitness Model Nichola Smiles

Original story from Mirror/Mirror Episodes

http://livewellnetwork.com/Mirror-Mirror/episodes/Meet-Inspiring-Single-Mom-and-Fitness-Model-Nichola-Smiles/9515004?pid=9519119

Nichola Smiles  has really does have something to smile about! After she discovered she had become a  single mom at just 15, she didn’t want to become a statistic. See how this inspiring mom overcame it all to graduate from college and eventually take charge of her health and become a fitness model.

Nichola Smiles is a mom to a teenage boy named Joshua. She’s also a bikini and fitness competitor, a group exercise instructor, and a personal trainer. She seems like most committed fitness gurus, but Nichola’s motivation started long before her health and nutrition became a life goal.

“I found out I was pregnant when I was 15 years old. I knew my life was going to change. I knew I completely devastated my parents. I was a straight-A student. I did play sports, and I just happened to get caught up and got pregnant,” Nichola says.

nicola smiles fitness competition

 

“Education was a big thing in my family, but [my parents] didn’t want a baby to change my life. They didn’t want me to be a teen statistic parent where I’ll be a high school dropout working odd jobs trying to take care of my son,” she says. Continue reading

This Is Why You Plank

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Some 30-day plank challenges promise to get you ripped abs, quick. But before doing this one or any of the others, you should first consider the approach and remember that, like all forms of exercise, a plank has its advantages and disadvantages. When done with correct alignment, planks are a smart addition to any workout to strengthen deep core muscles, arms, shoulders, neck, back, hips and legs. However this  30-day plank challenges, which require holding a plank position every day, should be done with caution, as bad technique can cause injury.

this why you plank

What is a plank?

As illustrated in our challenge, planks refer to the many ways we can hold the trunk of our body off the ground in a straight line. When doing a plank, neck or low back pain may indicate weaknesses in the upper or lower parts of the spine. Be careful if your back sags toward the ground because of a weak core. Sagging can compress vertebrae, put pressure on discs and cause shoulder joint inflammation. Continue reading

Build A Butt!

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pretty background watermark copyThese exercises should be a part of everyone’s routine! They are easy to do, require no equipment, and can be done just about anywhere! More importantly, although squats are typically the premier workout for building the derriere,  they are also often regarded as both “leg and butt” exercises, that actually offer benefits throughout your entire body, including deep within your core… Continue reading

Benefits of Slow Weight Loss

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work in progress 2

To all of our Work-In-Progress BWDW Sistas, time to check in! Now that we have made it successfully into the 2 quarter of the year, when do you think your partially finished goods will be ready in 2014? Please share with us when you hope to be ready to unveil your new and improved functional parts. But keep in mind that slow and steady wins the race. How many times have you heard this saying? You didn’t put the weight on overnight so it is OK if you want to take your time in losing it.  BWDW Sister Erika Mannor (our official BWDW Work in Progress Sister) knows this all too well. It has taken her 4 years to get to this point and she says she is never giving up! Continue reading

Is Jennifer Hudson Too Thin?

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Is she too thin or have we just gotten used to seeing Black women overweight? Jennifer Hudson has been taking some heat for being too thin from her fans who have watched her drop major pounds as the spokesperson for Weight Watchers. She has never been this thin and as photos emerged of the actress in a bra and jeans combo, fans had mixed reactions for the new look. Earlier in her career, she was told she was too big, now she is too thin; seems like no matter what she does people will have something to say.

jenifer hudson too thinClearly she has lost a lot of weight and is not shy about showing off a new svelte look that goes very nicely with the newly cut coif hairstyle that seems to really accentuates very pronounced  features of her face. However, according to alantablackstar.com the weight loss is for a new movie titled ”The Inevitable Defeat of Mister & Pete”, where she plays a heroin addict named Gloria.

In October she told Huffington Post: Continue reading

Designed Her Body

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She lost weight and started her own fitness studio! This amazing story by Rotunda Mobley will have you in tears. She has been a long time supporter of our facebook page dating back to 2009 and she is still doing her thing. Read how she said bye-bye to 329lbs!

By Rotunda Mobly:

The was a  time when I was weighting 329lbs. With that weight, everything came with that package, of course borderline to becoming a diabetic, high blood pressure, back problem, breathing problem, and obesity. My doctor said and named it all. Every time I would visit the Doctor’s office, and looked at my folder the word Obese would just jump right off the folder, just as big as day. Then one day I decided that enough is enough, just like the rest of us, we take a day and examine ourselves. But this time I really did. I stood in front of the mirror, and said ok, no more looking at my cute face, I’m going to travel from the neck on down this time. Hardly did I do that because I know how big I was. Not only did I travel from the neck on down, But I did it with no clothes on. (Oh My Goodness) I was going below and behind.

ro before after2 copy

As I was looking at myself, touching my stomach, turning side-to-side, looking at the rolls, my eyes started to fill. I know this was not me and that I can be better than this. Realizing how I looked, most of all how I felt, I know that there has to be a change and it had to start with me, NOW!! Continue reading

Eat Kale!

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Take the Eat More Kale Challenge with us and make this the  number 1 “Go To” Super Food!  For the next two weeks, see how much kale you can incorporate into your diet. Make all of your turkey wrap sandwiches and salads using Kale and also use these recipes to also keep you on track. You can make sea salt Kale Chips, sauté’ your kale and even make a refreshing juice drink!  See these simple recipes and eat more of this nutritional powerhouse!

Now Lets Eat!

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Kale Chips! With Your Favorite Seasoning Instead of Greasy Potato Chips!

One bunch of kale

1-2 tablespoons olive oil

Sea Salt (or your favorite seasonings sprinkled lightly)

Pepper Continue reading

Sarah Massey’s BWDW Encouragement Challenge!

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Sarah Massey who proudly told reporters she once broke a toilet  due to her 7 foot circumference behind is now looking for encouragement from her BWDW Sisters to get healthy and fit! She regrets the interview  for giving her a negative portrayal for feeling good about her weight and is now working with her trainer Sheila Simmons  who has helped her lose over 100 pounds! Sheila says that working with Sarah is a blessing because she is the sweetest and kindest person she has ever known. Sarah knows that feeling sexy can only get you so far but your health is your first wealth and she is capitalizing by changing her lifestyle for the better.

sarah before and after copy

Trainer Sheila Simmons says that Sarah’s challenge is to get under 400 pounds by eating for the next two weeks a 1200 calorie diet.  “She has one protein shake for breakfast, a veggie meal for lunch, and a meat and vegetable at night. Her snack is a bag of 100 calorie almonds or a piece of fruit. This is for the next two weeks. However, I eventually want her to join Food Addicts In Recovery Anonymous.” she says. Continue reading

Abs-So-Tightly Right! 24 Day Challenge!

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More proof that you Absolutely can get Abs-So-Tightly Right! Just check out the results of our beautiful BWDW Sister Sheila Aziza who says…”the  Black Women Do Workout AbsSo-Tightly-Challenge worked for me. sheila AzizaThe last pic is the results I had from the last ab challenge so imagine what your abs would look like if you get started now with this challenge and add clean eating add plenty of water to it! It’s been almost 4years for me going from 191pounds to living a healthier lifestyle. I use to eat all the wrong things. no exercise, no vitamins, little water, no self love, and just plain ole unhappy was where I use to be with my health. That all changed in 2010. I got off my behind. It was time for a change.  Change I did make happen. My experience with Living a unhealthy lifestyle = bad skin, health issues (asthma), depression, getting wind after a flight of stairs, etc. Now that I changed it!!! Well you see the change! 2009- 191pounds, 2011- 146pounds, 2013- 145pounds.” See challenge Continue reading

Work ‘em Wednesday’s Workout

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By: Kelly Toomer-Smith

What A Workout!
Work em Wednesday’s workout is done!  Kelly began with a stretch session that ended with Side Planks!
“Yep..A light stretch session (LOL).
Next up a warm up stroll! Then onto a New HIIT Workout!! It went like this ..20 Suicides..fast as you can for 20 Seconds rest for 10 Seconds..20: second .Side Kicks..Hot feet :20 seconds..20 :Seconds of Sprints..:20 Seconds of Mountain Climbers.All done 3 x’s The Sweat That fell:-)LOL Instead of resting I kept Pushing and did push ups..!!!Gone… Kel Get it !! .Next up Full Body work em’s .

Kelly toomer Smith

Planks for Abs..Elbow and Side Planks..Back Extensions..Deltoid Rows..Lateral Pulldowns….Torso Rotations..Leg Extensions..Leg curls…Leg Press..(Firming Those Glutes ).

Calf Raises..Lastly my Fave..The Glute Master!

Somebody got Their Burn On!!!..Oh Yeah Then two errands ! 4.1 miles..1,163 Calories Burned..10,335 Steps!..What a great morning! Stay Safe Family! — feeling great.”

Too Blessed To Be Stressed!

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Yvonne Renee Davis copy

Too Blessed to be Stressed!

By: Yvonne Renee Davis

Although I was always very overweight (obese), as an adult (fooling myself that I was “healthy” or “thick”), and my blood pressure was lower than most, things took a turn for the worse when it was reading 145 over 95 and higher sometimes. Ankles were swelling and despite the fact that I did not drink (never started) or smoked, my diet was poor, I ate too much and my exercise routine of cardio yielded little results and returned weight gain.

In 2013 after experiencing the same health getting poorer and then experiencing dizziness, I decided it was time to change my life, but I did not really know how.

Prior to going to Israel and Palestine for the U.S. Department of State to provide media training for Palestinian Women, I saw on my Facebook page Coach Kelvin Moore of
He reached out to me after I replied to a post that I was going to join the Abs and Glutes classes (8 classes a month). He kept on me; even when I was away. When I returned I joined the classes and suffered a great deal; not even and/or just barely getting through the classes. Continue reading

Stopped Smoking

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She decided enough is enough and took action! She was able to stop smoking and lose weight. Cherly says that when she went into dressing room with the size she was currently wearing in her hand and they were too tight, she decided then and there enough was enough!

Cherly says, “May 1st I started my journey. As of today I’m 65lbs down & dropping daily. I changed my whole lifestyle. I stopped smoking & drinking, I eat healthy, I juice & I work out 5 days a week. I’ve only attempted to lose weight one other time in my life and I was very successful. So cheers to try number 2 as well! My ultimate goal is to lose a total of 105lbs and I’m over halfway there!”
Cherly T

God Spoke To Me!

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Two years ago around Thanksgiving, I made the decision to have lap band surgery. I was 289 pounds and although I didn’t have any major health concerns, I knew it was inevitable if I did not get my weight back down to my normal weight before my mom passed. I am not sure what sparked my epiphany. I like to think God spoke to me and made me realize that surgery was not the best option for me. I needed to MOVE and STOP EATING SO MUCH. God also helped me to realize that I lost two parents at very young ages (Father at 51 and Mother at 63) due to preventable health reasons and I needed to be more proactive with my health.

cassadra caldwellAfter God spoke to me, just like that, I cancelled my lap band surgery and I started running on December 14, 2011, the day after I was scheduled to have my lap band surgery. I have been seriously focusing on my health ever since.

I didn’t take many photos at 289 pounds, because I was ashamed. The photo on the left was me at 289 pounds. The photo on the right is me at 238 pounds (51 pounds lost). The photo on the right was at my Jeff Galloway half marathon training group end of year dinner.They told us to Continue reading

Black Women’s BMI

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Do you know what your current BMI is? Do you think that it is correct for Black Women? An obese person is one that has accumulated an excessive amount of body fat which could have a higher risk for negative effects on their health.

If a person’s body weight is at least 20% higher than it should be, he or she is considered obese. If your Body Mass Index (BMI) is between 25 and 29.9 you are considered overweight.

If your BMI is 30 or over you are considered obese. Body Mass Indexor BMI, is a measure of body fat based on your weight and height. To calculate your BMI, enter your weight and height into the fields below. Do you think that your BMI is correct?

    center of disease control copyIf your BMI is 30 or more, or is 27 or more with a weight-related medical condition (such as high blood pressure, type 2 diabetes, or high cholesterol), before you enter into any weight loss program, ask your healthcare provider about the best fitness program to help you achieve your weight-loss goals.Updated data when available, Excel, PDF, more data years, and standard errors: See Table #68 at…http://www.cdc.gov/nchs/hus/contents2012.htm#068 and http://www.cdc.gov/nchs/data/hus/2012/068.pdf[Data are based on measured height and weight of a sample of the civilian non- institutionalized population]

     

    Team Fit

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    Jessica Crosby copy

    Jessica Crosby

    How do you measure success? Is success immeasurable? The drive forward attitudes of today’s success stories of visionaries like Steve Jobs or a even a first-time blogger turned start-up entrepreneur reminds us to follow our passions. (wink)

    However, these journeys and many more like these can take more than our dribbling perspiring determination. It also takes having a positive attitude, effective time management, loads of energy, and supportive focus.   When measuring your successes look for those soft skills that accompany the hard work that drives your ideas, dreams and passions. The success is measured only when you feel that you have made some strides towards the genius of the strategic execution behind these ideas! Doing more than you had before is definitely worth celebrating. So feel free to do the happy dance each and every time you feel like showing a little excitement for your success.

    Nelson Madela  let us know that nothing in this world is impossible and Mandela makes sure to remind us of that.

    “It always seems impossible until it’s done.” ~ Nelson Mandela

    And so does our BWDW Sister Jessica Crosby. Her she is in August of this year and here is Jessica Crosby in DECEMBER … she says she is “TEAM FIT ALL THE WAY!!”  We agree! Way to get it in Jessica!  See Jessica’s one-on-one conversation below!

    Jessica crosby conversation

    How does she stay MOTIVATED?

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    How does she stay MOTIVATED? When asked by her online coach Maxwell TheDisciplined Trader Baker at  www.getufitin4.com.  to explain the most important aspect for reaching her goals, Bernice answered…“Sacrifice, commitment and NEVER giving up…”How did her family react? What kept her motivated? How did she fit it in her schedule? Read more…

    Q. “How much weight did you lose?

    A. “I have lost 48lbs so far and still counting.”

    Q. “Tell me about your journey and what made you start?”

    A. “The fact that my clothes weren’t fitting me anymore, shopping for clothes was a pain, nothing fit properly and it was frustrating and when I stepped on the scale and tipped at 186lbs that to me was scary. According to my doctor I was overweight and that didn’t sound good to me. I knew I had to do something about it.”

    Q. “How did you fit working out into your schedule?’

    A. “With my hectic work schedule I had to find a time in the day that I had the most energy and that was in the morning. Mornings work very well for me because I go in; get my workout in and head on to work as opposed to evening workouts where I found myself trying to make excuses why I can’t work out or I was too tired.”

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    Q. “What kept you motivated when you wanted to give up?”

    A. “When I started seeing results I knew there was no way I was going to give up. I knew it was only a matter of time before I reached my goal and that kept me motivated to stay on track.”

    Q. “What would your advice be for others who want to join the journey?”

    A. “Start with making small changes, find activities you like to do, find friends to workout with, find a balance so that you won’t feel exhausted or burnt out. Keep at it and don’t give up because there will be days when you will feel like you can’t go on. Keep your eye on the price it’s all so worth it.”

    Q. “What was the reaction of family and friends?”

    A. “My family is very supportive and encouraging that they’ve also been inspired to change their eating habits and get active. Most of my friends are very active and they’ve been so supportive as well.

    Q. “Have your hobbies changed?”

    A. “Yes, I don’t just stay in the house on the weekends anymore, I go out hiking and bike riding.”

    Q. How has fitness changed your life?

    A. “I feel so much better about myself, am more confident, my energy level is up and the most important one is that I’ve cut down the risk of high blood pressure and diabetes because both my parent are diabetic. Fitness is now a part of who I am. And yes I look good too J 12. What cravings do you have and how do you resolve them? I’m a sucker for candy and cake. And another one of my weakness is sugar, I used to put 4 or 5 teaspoons of sugar in my tea..yikes!. Now I always have some type of fruit in my lunch bag in case I have a sugar craving in the afternoon, and I switched from to Splenda.”

    Q. “What are some life lessons learned from fitness?”

    A.” Self discipline is the biggest one. There’s always temptations to skip a workout session or eating that cupcake and without self discipline those temptations will always win. Discipline keeps me accountable to myself and remaining on track.”

    Q. “What makes it worth it?”

    A. “My health, my future makes it all worth it. Also the fact that I can inspire my family and friends to get healthy as well make is worth it.”

    Q. “What was the moment did things clicked and your entire mind set changed?”

    “The moment I was no longer comfortable with the way I looked or felt I knew it was time I changed all that. The thought of having health issues was also a scary thought and I knew I had to change my eating and get active.”

    Q. “What does it do for your sex life.”

    “Uumm, I don’t really have one for now.”

    Q. “Do you enjoy working out or is it the look that supersedes the work needed to achieve success?”

    A. “I do enjoy working out but to be honest it wasn’t like that in the beginning. I like the way I feel after a workout session and of course the way I look or the results makes it that much more enjoyable.”

     Q. “ What was it like having a virtual coach?”

    A. “It works perfect for me because I can choose the best time for me to work out, I can access my personalized meal plans and workout plans and check my progress anytime of the day and my trainer is only an email or a phone call away. Everything is personalized for me. It makes it easy for me to stay on track and remain disciplined. And I’m not really the ‘boot-camp’ training type of person, lol.”

    Maxwell TheDisciplined Trader Baker is an online coach, fitness competitor and trainer at  www.getufitin4.com. He resides in Atlanta Georgia with his family. Works at Manerva Funding Financial, Studied at Georgia State University  and Married to Ayana Baker.

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    Maxwell TheDisciplined Trader Baker

    Thigh High to the Sky

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    Asha Hadley, IFBB Physique Pro and them thighs though…thigh high to the SKY! Girl tell us what is your favorite exercise for working your quads?

    If you are too busy to work out because maybe you are spending a lot of time on Facebook or other blogs reading about exercises, try this easy exercise at home. Right now, while you are sitting there on Facebook reading this post, sit near the edge of your chair.thigh high

    With your feet flat on the floor and back straight, hands pressed flat slightly behind you, contract the quads of your right leg and lift your foot until the leg is straight in front of you. Your foot should be flexed with your toes pointing toward the ceiling. Hold the leg out for a count of two. Keeping the quad contracted, lower your leg down until your foot is again flat on the floor. Repeat 10 times and then switch legs keeping the leg contracted throughout this exercise. As you build strength, your goal is to do this exercise without touching the foot to the floor between each leg lift. Never lock your knee when the leg is extended.

     

    Chair Stand Continue reading

    Ran Her First 5k!

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    How committed are you to your weight loss goals?  Use bwdw14 code at http://bit.ly/1dKO1wv and find out for yourself! Latoria Wright-Clark is more than committed. After she had her second child at the age of 25, she was weighing in at 266lbs wearing a size 20w (on her way to size 22) and was taking high blood pressure medication.  She says… “That was my wake up call. Last year I started learning how to eat healthy doing research on how to read the nutritional labels which is very important in losing weight and portioning my meals.

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    I wanted to challenge myself this year and I ran my first 5k at the beginning of the year to date I have completed “5” 5Ks and I will be running my first 13.1mile (half marathon) in December. I’m always trying to challenge myself on reaching new goals and always trying to make progress. I now weigh in at 174lbs and I’m just 8lbs always from losing 100lbs, my workouts consist of weight training (which I feel some women tend to stray away from) but it works!! I love dancing, running, spinning which I plan on instructing next year.

    I encourage anyone struggling with weight loss to just find a workout that you love, keep going, never give up, and give it all you got and as time passes by you will see the results.”

    IG @get_fit_tory  Find Latoria also on http://fb.me/getmessenger

    Run your first 5K when you sign up for commitment day on www.commitmentday.com. and enter BWDW14 Promo code to save $5.00!

    Commitment Day is a national event to kick off a shared healthy way of life movement. On January 1, the Commitment Day 5k will mark the start of the first day to renew our lives. In 35 cities around the United States, thousands of participants will run, walk and roll as a proactive stand against poor health, inadequate nutrition, controllable disease and spiraling healthcare costs.

    Commitment Day supports and celebrates individual human achievements and the passionate pursuit of greatness — one milestone at a time. After all, living healthier is easy. All it takes is commitment. Commitment Day. It is not a resolution. It’s a revolution of you.

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    ObamaScare?

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    Who do you think will benefit the most now that physicians voted overwhelmingly to label obesity as a disease that requires a range of interventions to advance treatment and prevention? Is it the drug companies, the physicians or is it the insurance companies? Although policies adopted by the House of Delegates have no legal standing, decisions are often referenced in influencing governmental bodies. This decision could have implications for provider reimbursement, public policy, patient stigma, and International Classification of Diseases coding.

    Obama Scare

    ObamaScare?

    “Obesity is a pathophysiologic disease. There is a treatment for this disease; it involves behavioral modifications, medications, and surgeons. Obesity affects minorities disproportionately,” said Jonathan Leffert, MD, alternate delegate for Endocrinology, Diabetes, and Metabolism. “The scientific evidence is overwhelming. Continue reading

    Developing Healthy Habits by Making Small Changes

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    Everyone can use a little tip to help keep you on track with your fitness goals, here are just some that we think can help you daily.

    Start your day with a glass of water. As soon as you wake up, have a glass of cool water.  It’s a refreshing way to start you day off on the right foot.  Plus, that’s one less glass to drink throughout your day.  A glass of water lets your digestive system get going, and boosts your kidneys to flush toxins more readily, including excess fats.  You may have your morning cup of coffee or tea, but have it after this glass of water.   Before you know it, you’ll want water upon waking before even thinking about it.Subrina Post Photo

    Try to stick to black coffee/tea. Black coffee or tea can actually be good for you. They contain natural metabolism boosters and can be beneficial in weight loss.  I personally drink both and often alternate between the two from time to time, and even try different types of teas.  The caffeine is what most of us use to get going in the morning, and it also helps to increase fat burning throughout the day, but that is when used with little to no other additives.  Adding sugar and/or cream may be preferred for taste, but nearly cancels out the benefits when used.  Cream is usually high in fat, and well, you know extra sugar is not the way we want to go.  Try adding cinnamon or nutmeg to coffee, lemon or ginger to tea, and/or use a sugar substitute until you gradually enjoy drinking them as is. Continue reading

    When the Doctor Spoke, She Listened!

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    China Girl-McNeil started out her journey in February of 2013, because her Chiropractor told her that she needed to strengthen her core so that it would relieve the  lower back pain problem she was having. Great advice she concluded! Rather than having to spend time and in some cases money at the chiropractor’s office, she decided to take the advice and become more serious with her health  by using practical and preventative measures. China says…

    China Girl_McNiel

    “He gave me an exercise routine, instructing me to work out 3 times a week for a half hour (15 minutes on the elliptical/15 minutes on the treadmill). I did this for about a month and decided that I could push myself to do more, so I incorporated weights and abdominal work into my regimen.”

    China also received advice from a Pastor friend that just happened to be a physical fitness trainer who told her all she needed to do was to change her diet eat smaller meals a day, drink more water and incorporate weights into my workout regimen.

    “I followed his instructions, she explained, and 9 months later Continue reading

    Kelly Rowland Fitness

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    How committed are you?  Find out when you use promotional Code BWDW14 and save $5! –> http://bit.ly/1dKO1wv

    Kelly Rowland “abs of steel” steals the show in every photo! Kelly told Shape Magazine for their October issue that she pays attention to what she eats. She does not like the lethargic feeling she gets when eating the wrong food so she keeps her food healthy. She has egg whites for breakfast, spinach salads for lunch, and she loves arugula. For satisfying her cravings for sweets she replaces Reese’s Peanut Butter Cups with half a tablespoon of almond butter on half a banana, sounds delish!

    Kelly RowlandHer trainer, Jeanette Jenkins, mixes up her routines by adding cardio exercises, boxing, sprints and circuit training, She also told Shape that when she makes fish tacos, rather than flour tortillas, she uses butter lettuce leaves.

    Much like her famous friend and former girl group signing partner Bey (Beyoncé) Kelly says she works out 5 to 6 days a week  in an interview she gave US Weekly last year making fitness a major priority in her life. She keeps her body tight and right with a lean diet and by  spending an astounding 45-minutes on her abs. “I’ve come up with these variations on some of my favorites that give me the flavor I’m craving in a healthier way. When I want a steak, I grill some Portobello mushrooms and put a little goat cheese on them. Continue reading

    “This is About Longevity!”

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    What does a 42 year old, 204 lb. inactive mom with 30% body fat, knee problems and ovarian cancer have in common with a 45 year old, 140 lb. active mom with 15% body fat, survivor of ovarian cancer, who is a personal trainer and fitness competitor? Well, in this case they are the same person.

    Libby Flethcer Westphal

    Libby Fletcher Westphal has been fighting a good fight not only with weight loss struggles but also with ovarian cancer and has been WINNING! Libby says… “This ain’t about being “cute” this is about LONGEVITY.” Libby has been fighting ovarian cancer since 2004 and says she is predisposed genetically to high blood pressure, diabetes, and obesity.

    She says, “I have witnessed the early deaths from massive heart attacks at early ages in my family. Continue reading

    She Found Love in her Sanctuary!

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    You just never know where love is hiding. Holding on to two passions in her life; her workout routine and her man,  Kecia Kelly found love in a place that she referred to as her sanctuary. Where? Of all places, the GYM!

    She was a 35-year-old newly divorced mother of 2 sweet little boys. Although beautiful, courageous, and confident as a woman in her own right, she still felt very sad, ashamed and alone as a self-proclaimed divorce statistic.

    “My first marriage had failed and here I was left alone to raise two little boys into men. I remember bracing myself for my life as a single mother. Surely, no one would want to be with me, she said.  “I did not feel like I deserved to be happy, ever again. In my mind, I was damaged goods.” Continue reading

    “No Longer Depressed!”

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    Diamond Dixon of Warner Robins, GA was once carrying around a weighted feeling of depression due to both a job loss and property loss. “I was in a very dark place; I was drinking too much, partying too much and just plain miserable, she said. “It is amazing how one event in your life can change that around.” Her life began to change for the better once she embarked on a new journey defining the weight loss experience as a trip or expedition from one place to another. She did not just lose weight, she changed her life.The church that I attend in my town is huge on Health and Wellness, she explains.

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    “This particular day they were giving free A1c testing. Continue reading

    Obese From Childhood!

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    Childhood obesity has more than doubled in children and tripled in adolescents in the past 30 years. It goes without saying that we are in an obesity crisis and can assume that if as responsible adults, better decision for our children must be made if we are going to break the obesity cycle. Candace Downs lived a life of an obese child well into her 20′s  before realizing that a new journey may be  worth lingering on for a while before getting to the destination.“ Before embarking on this journey, she says, “ I lived my life as obese from childhood until my early 20′s. That’s 20 + years that I lived as an obese person. At the time, I was a 26-year-old that could barely bend down to tie her shoes without having to take a BIG deep breath.”

    Candace Downs

    https://www.facebook.com/icandiwellness

    Before she set out on the brightly lit passages along the new journey, she could barely power walk let alone run. But she never gave up hope and never quit. “All of my life, she explains, “ I’ve watched many members of my family become sick and even die of Heart Disease and complications from having Diabetes. I decided that I wanted to live my life and be able to move around freely without the restrictions of weight.”

      At her heaviest she was 270 lbs. With a healthy balance of good nutrition and exercising 5 to 6 days a week, today she can boast having lost a total of 151 lbs! Continue reading

    “He No Longer Needs Insulin!”

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    This holiday some couples will celebrate with a gift exchange, maybe even something that sparkles. Although diamonds may be a girl’s best friend, there are other ways to get your favorite girl’s heart racing that can easily become her new best friend. The gift of sharing in exercising challenges is a gift of caring especially when someone is sick or suffering from the side affects of a debilitating disease like diabetes. The square root gift of kindness can easily be as simple as being cared for by caring about someone else. Planning an exercise regimen for you and your partner may not seem romantic, but you’d be surprised. Experts say couples who work out together can reap a variety of benefits.

    Lesa James became interested in the conversation regarding Black women and the obesity rate when she started losing weight with the full support of her husband. She has become very concerned about the obesity rate, breast cancer, heart disease and diabetes among black women.  “This is very dear to me, Lesa said. “I have lost several first cousins to each of these. What makes it even more sad is that they were all under 30.”

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    https://www.facebook.com/ASweetLifeDanceFitnessEventPlanning

    After changing her own life by losing  extra pounds, she got into the business of helping others do the same as a Zumba instructor. “Its the reason I open my studio, she explains.  “I myself have lost over 80 pounds so far. I wanted women to know you can change your lifestyle at any age and size.”  Zumba was her ticket to weight loss and now that she is a certified  Zumba instructor, she opened ‘A Sweet Life Dance Fitness’  in West Monroe, LA.  “We offer Zumba and line dance classes. We also have trainers that teach Tabata, circuit training and one-on- one training.”

    Soon after going into business for herself, her concerns shifted and were not just limited to Black women, she was now dealing with an issue that hit close to home.

     It was discovered that her very own husband was diagnosed with  diabetes. Continue reading

    Welcome to the Gun Show Challenge!

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    There is a sense of assertiveness and confidence that comes from carrying nicely toned arms that we affectionately call GUNS! No need to cower when you have friends like “Smith and Wesson” backing you up! Take the 2 Week Black Women Do Workout Gun Show Challenge and get ready for real Fire Power! Gun Show Entry Rules: This routine can be followed by anyone and there is no set start date! This challenge also includes CLEAN EATING on your rest days to help you get in the habit of eating healthier during your workouts. However, once you begin you must follow completely each day of the week for the next two weeks with no stopping! Who is in?

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    Clean Eating Saves Money & Time

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    DrDr. Phoenyx Austin, MD

    I know what you’re thinking. This whole clean eating things sounds nice and all, but what it also sounds like is that I’ll be stuck in the kitchen cooking for hours on end, right? Wrong! With a little planning, clean eating will mean nutritious (and quick) meals for breakfast, lunch, and dinner. The key is to keep things streamlined and hassle-free by creating shopping lists for the week or month. Also try making meals in bulk and Continue reading

    Black Women “DO” Box!

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    Black Women Do Box at Title Boxing Club in Frisco, Texas with instructor Ahmed! What a great workout and yes it was challenging but a lot of fun! We took those  hooks (“side” punches), jabs (straight forward punches) and  upper-cuts (punches going upwards) combinations to the next level and got in a full body workout with our instructor.

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    Black Women Do Box!

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    Upper cuts and Jabs

     

     

     

     

     

     

     

    It is not just about the arms but it is actually a great cardio work-out for the whole body. It’s especially good for toning your bottom and quadricep muscles, which is perfect for women who want to lose weight around their bottom and thighs.Weak wrists are probably the only thing that might present a problem however once you learn how to box properly, you shouldn’t be putting any unnecessary strain on your wrists. The aim of your punches is also important. Align your punches correctly and your knuckles should feel no pain. You can also wrap them with tape for extra support. Continue reading

    Houston, Texas Urban Cardio Line Dance Fitness Extravaganza!

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    Cardio Line dance Group photo!

    Houston, Texas Chapter with Groove 44 Fitness!

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    High Knees

     

     

     

     

     

     

     

     

     

     

     

     

    We want to thank our Houston, Texas Chapter for giving us one of the greatest fitness events ever! Mia Trevillion, cardio line dance instructor for Groove 44 Fitness Team put on a show! Not only did we have fun meeting one another through our meetup.com site,http://www.meetup.com/Black-Women-Do-Workout/ but we burned calories, sweated out toxins and felt good afterwards enough to want to do it again! If you are looking for a fitness extravaganza in your city, please send us a message and let us know about it. We want to bring fitness fun to you! Continue reading

    The First Lady Extended Leg Plank Challenge!

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    First Lady Extended Leg ChallengeOur 49-year-old First Lady, Michelle Obama appearance last year on the Biggest Losers show hosted at the White House was part of the ‘Let’s Move!’ initiative, a program helping U.S. children to lead a healthier lifestyle. She told the cameras before taking to the floor: ‘I don’t know if I’m ready for a workout, but I will make a complete fool out of myself if it means that more children and families get excited about that idea of incorporating nutrition and fitness into their lives.’ Our First Lady is not above getting on the floor for a good sweat. As a health advocate for America, she practices what she preaches and proves time-and-time again that she is exceptionally fit, with great posture and strength in each push-up, burpee, and plank.  She knows that This isometric exercise will  help tighten your core, helps strengthen  your midsection, upper-body and lower-body muscles.  Planks also strengthen the inner core muscles that support your joints. Try this for 3 minutes with one leg extended outward and upward and Plank You Very Much for joining us!

    Squat It Like Its HOT! T- Shirt Challenge

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    squat it like its hotIts springtime and for our May fitness challenge we are dropping it like a SQUAT as we take the “SQUAT IT LIKE IT’S HOT!” CHALLENGE! Get your tee shirt and join us for a Squat Challenge that will help you understand the benefits for a powerful way to boost your overall fitness and get some serious results—fast!!!

    This exercise should be a part of everyone’s routine! It is easy to do, require no equipment, and can be done just about anywhere! More importantly, although squats are often regarded as “leg and butt” exercises, they actually offer benefits throughout your entire body, including deep within your core…
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    The Top 4 Body Benefits of Squats Continue reading

    Are You A Chocoholic?

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    Could this be you? Rather than pass judgement, Chocolate lovers stand up, UNITE and pass the chocolate! There is nothing wrong with a little chocolate every now and then but some of you are taking it a little too far. There are some cues that may indicate a mighty affection for the dark or milky chocolate confection but we may be able to spot out other suspicious behaviors you may not yet recognized as an issue.

    Chocolate portraits
    - If you imagine seeing yourself in every piece of chocolate you eat, then you are a chocoholic.
    -If you eat death by chocolate cake with double chocolate ice cream with chocolate chips frosting with a side scoop of fudge, then you are a chocoholic.
    -If you ate the chocolate bars you needed to make the smores you planned to make out of two brownies served with chocolate ice cream and chocolate topping,  but then you also sucked all the chocolate topping out of the bottle before putting it on the ice cream, then you are a chocoholic.

    Continue reading

    The Baby Steps No Sugar Challenge

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    Just Say No

    Sugar is not your friend. There is nothing sweet or lovable about it. But it seems like every time you turn around there is something with sugar in it. There are only a few other things that can addict us in such a way and still allow us to function for years on end before showing any real, ill health effects. It’s sweet, it’s comforting, and is a part of just about everyone’s life. So in order to rid yourself of the blasted sweet tooth, you must take baby steps and wean yourself away from it ( just like any addiction).So what are you going to do about it? Take the Baby Steps Sugar Free Challenge and start this day and every other day in this month off doing it the right way! You can choose to do this challenge for either 2 weeks or a full month but anything you do for less than 2 weeks won’t get you the desired results that you may want.

    BABY STEPS

    1. This challenge lasts for 2 weeks to the entire  month.
      Work at your own pace, but remember you have to wean yourself away by cutting back little by little every day. (no less than 2 weeks).
    2. Start with no foods that have added sugar of any kind.
      No added natural sugars (honey, molasses, agave, etc.) Basically, if it has added sugar of any kind (natural or otherwise), don’t eat it. This includes any and all artificial sweeteners which are not considered part of a clean eating diet anyway. There will be naturally occurring sugars in milk and yogurt as well as in fruit. That’s okay. The idea is to give up ADDED sugars. So when you read a nutrition label, look at the actual list of ingredients. NOT the % of sugar per serving.
    3. Replace all other beverages with water and nothing but water.
    4. Stay positive, and never give in to people who will try to derail your success by simply saying “NO thank you” to their sweet temptations!

    Stay on track with your results by journaling online your challenges, your successes and your results. This way we can all encourage you and more importantly relate to you with our own journey. Working together, we can do this!

    Sexy Muscle Moves for Actress Naomi Harris

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    Very Happy with Sexy Muscles

    Naomi Harris, the sexy star who played Eve in the latest James Bond 007 movie Skyfall, was quoted in Empire Magazine as being “very happy” about her new muscles. “It’s been a lot of hard work. My body’s completely changed,” she told Empire magazine. “I’ve got muscles where I never knew it was possible to have muscles, which is all very exciting. I’m very happy about that.” More women are learning to embrace strength training for muscle development not only just for the obvious reasons of a leaner and more toned body, but for more of the health and weight loss benefits. Here are a few of our top 5 benefits…

    1. Speed Up Your Metabolism: Muscle is one of the most metabolically-active tissues in the body so increasing your muscle mass will directly increase your metabolism.
    2. Defy Aging: The National Academy of Sports Medicine cites that sedentary people after the age of 35 begin to lose between .5% – 1% percent of their muscle mass annually. But if you start a resistance training routine along with a clean diet that includes adequate amounts of protein, you can prevent most of the muscle loss associated with aging.
    3. Improved Body Composition: An unhealthy body composition dramatically increases your risk for weight-related health issues such as diabetes and heart disease, as stated by the American Council on Exercise.
    4. Improved Your Glucose Absorption: Hyperglycemia, high blood sugar, is a major cause of complications with diabetes. Strength training can help prevent and manage diabetes by improving insulin sensitivity and glucose absorption. During weight training your muscles are emptied of stored sugar (glycogen), which allows them to absorb sugar (glucose) from the bloodstream, thereby lowering blood sugar. However, diabetics should use caution should because blood sugar levels during or after exercise can drop dangerously low. (source Soukup, J. et al. 1994. “Resistance training Guidelines For Individuals With Diabetes Mellitus)
    5. Post Workout Expenditure: Your body continues to need oxygen at a higher rate than before you began to exercise which is called excess post exercise oxygen consumption or (EPOC). The more intensity you use the longer the EPOC duration. So basically, the more intense your weight lifting session the longer you’ll burn calories post workout so go HARD!

     

    Slow Down The Aging Process with Exercise

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    Stay Determined At Any Age

    If you are looking for the fountain of youth, perhaps you’ll find it flowing inside the vessels within you. Some people who view this photo may instinctively say, “Wow”I hope I look that good at 76 years of age!! Why not impulsively just do it now? There are some people who would love to look this fit and have the kind of determination, dedication and discipline to be fit that Ernestine Shepherd has at any age!  It can be done and it’s no secret. The most powerful supplement you can take for your body to help slow down the aging process is Exercise! Exercise can slow, and even reverse, the most common signs of aging, such as muscle and bone loss, increased body fat, memory and cognitive decline, sluggish metabolism, heart and endocrine health issues, decreased libido, impaired immune system, and even depression. According to a study reported in www.arthritis.org, a study conducted with a group of 25 older men and women (average age of 70 years) resulted in a reversal of the genetic profile back to levels similar to those seen in the younger adults using resistance training which increased the group’s muscle strength. Before exercise training, the older adults were 59% weaker than a sample of younger adults; but after training, the strength of the older adults improved by about 50%, such that they were only 38% weaker than the young adults.

    Ernestine Shepherd Staying Fit Despite Being 76!

     

     

    Tons of studies and research have proven exercise will make you look good and feel good. Still doubt it? If you want proof of what exercise can do to delay the aging process, a study of more than 2,400 British twins showed that exercising preserves telomeres, the protective caps of the chromosomes that carry genes. Every time a cell divides, telomeres get shorter. When the telomeres are too short, the cell cannot divide anymore and dies, which causes aging to occur. However, those who exercised 100 minutes a week had telomeres that looked about five to six years younger than those who performed about 16 minutes or less of weekly exercise.

     

    Can A Divorce Help Your Diet?

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    Stepping out on Faith and Winning!

    Can A Divorce Help Your Diet? According to Cynthia Sass, nationally known nutrition and health expert, one of the primary causes for post-divorce weight loss has to do with the absence of something. “Often, women who divorce lose the ravenous appetite that the marital stress caused. After that difficult chapter of their lives is behind them, they often lose their cravings. That positive change can jump-start a health kick that prompts them to improve their diets and work out more, especially if they intend to start dating.”

    DeeDee SoSerious Banks Hammet says that her impending divorce was the catalyst to her weight loss! Going from 210 lbs. to 142, by keeping the faith and staying positive she was able to run her first 5k in 32 minutes! Dee Dee says…”I started losing when I started going through my divorce which is still pending. It became my motivation each time I worked out by walking, running, weight training, and boot camp. I even stepped out on faith and ran my first 5K in 32 min. I also cut out sweets for at least 6 months now my body goes into shock if I eat to many bad foods. I’m so excited that I have looked into enrolling at GA State University for Exercise Science. This will help me to encourage and motivate others to know all bad things are not bad things just life lessons!”

    Black Women Do Zumba and Burn Calories!

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    Interested in trying out Zumba? Our BWDW Zumba Devotees got a killer workout with fitness extraordinaire Lynn Carter during our Zumba Fest with infectious Latin, Raggaeton and R&B beats that keep the heart rate elevated entirely! If you are not familiar with consistent and upbeat temple cadence of dancehall Latin beats,  Raggaeton is  an urban form of music which has its roots in Latin and Caribbean music. Its sound derives from the Reggae en Español from Panama. The genre was invented, shaped and made known in Puerto Rico where it got its name; most of its current artists are also from Puerto Rico. After its mainstream exposure in 2004, it spread to North American, European, Asian and African audiences. If you’re still not quite sure whether up temple beats, quick moves and an elevated heart rate combined with FUN… is for you, then don’t be. Just take a look at the diversification in the ladies that joined us for our Zumba Fest  and know that after a few dances like no one is watching, you’ll start to get it, and you’ll be hooked!

    Request an event for your area and contact our admin Jontae@bwdwo.com. We hope to see you soon!

    Full Body Workout- Anywhere, Anytime!

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    Some people will seek any and every excuse to “not” exercise while yet there are still others who are so dedicated that they look for every opportunity just to stay on top. You ever wonder, right along with the will, a way to get plenty of fitness exercises into your life without all of that fancy equipment used in the gyms?

    Andia Winslow just happens to be one of those people who can come up with the most creative opportunities to get in a full body workout including planking, strength training, upper body (triceps, biceps) cardio, core, and yoga all while doing the laundry! Don’t believe? Watch this video and check out some of our tips on how to watch TV and workout.  Andia’s video called the TheFitCycle is a movie and a movement from a holistic philosophy that promotes a continuous effort to harmonize our bodies with the environment. Watch the “The Fit Cycle” video by Monique Walton,  Director/Co-Producer here …

    Via: Andia Winslow

    Andia Winslow TheFitCycle

    1. Walking Works–  it’s always nice to get out and go for a nice brisk walk, especially in the fall months when the breezy swaying trees begin their live and in color metamorphosis that lets you know that something is changing. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of stairs, you can go up and down them a few times which will elevate your heart rate. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just do a couple fast walks around the house – it may not be very exciting, but it will also help keep the heart rate elevated.
    2. Jumping Jacks – Not only are these throwback fun activities from childhood a great memory to have of the good ole’ days – they are also great cardio exercises, and good for warming up, too.
    3. Push ups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You can pretend that you are our First Lady Michelle Obama in a push-up challenge, (she can do 25 in about 25-30 seconds).  Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area while you watch your favorite television show.
    4. Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.
    5. Crunches – The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

    Michelle Obama Is Not Above Getting in a Good Sweat!

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    Floor Crunches for the First Lady

    Continuing to fight an obesity crisis here in the U.S, our First Lady of the United States of America, Michelle Obama, decided to use her influential position to help create and promote a program that could potentially take a massive step in the right direction for controlling the childhood obesity epidemic. The “Let’s Move” programhttp://www.letsmove.gov/ has the First Lady, pop stars, large corporations, healthcare providers, and most importantly, schools all supporting the cause. Let’s Move encourages a healthier diet in and out of school, better food labeling, and increased daily physical activity for children. “Military leaders … tell us that when more than one in four young people are unqualified for military service because of their weight,” the first lady says in the prepared remarks, “childhood obesity isn’t just a public health threat, it’s not just an economic threat, it’s a national security threat as well.” ~Michelle Obama

    My Mirror is My Scale

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    Shantel Sims has been heavy all of her life but finally got to the point when enough was enough. Using only the mirror to determine the progress of her weight loss until her upcoming Doctor’s appointment, she is determined to stay the course despite any challenges.

    Staying Determined Despite Struggles

    “Just wanted to share this photo with you all. I have not weighed myself to know how much I have lost. My trainer advised me to let the mirror be my scale. The pic in the blue and white is from earlier this year. The red shirt is recent. I will know my weight next month on my next doctor’s visit. I’ve been heavy my whole life and finally decided it was time to do something about it. It’s still a struggle but I’m determined. I have changed my eating habits. Next week I will start the Shred Diet by Dr. Ian. But my diet now consists of veggies, fruits lean meats (I love grilled chicken), and water water water! When I eat cookies or any snacks, I make sure they are 100 calorie or healthy. The vending machine at work is a weakness but if I do go, I’ll get some trail mix or anything they have that’s acceptable. I now workout 4-5 times a week and have the BEST personal trainer. I try to train with him at least 2 times a week. I do a lot of cardio and strength training.”

    “Finally Under 200 pounds!”

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    Finally Under 200 Pounds!

    Finally Under 200 Pounds!

    Kenesha Nichelle Greer  Shares her story for how she lost the weight on her own… 

     

    182 lbs gone! We work out! I started about two and a half years ago. I knew I had to lose weight, but I was so worried about sweating my hair out. As women, our hair is our crown and glory! So, I went to a beautician, who put too much strain on my hair unbeknownst to me.

     

    When I took out my weave, I realized that all my long hair had been broken off and damaged! God had to fix me and all my hair fell out. I had to look at myself in the mirror for who I truly was with no cover ups, no hair, no make-up and I was disgusted. I cried and I prayed and I had enough discernment to realize that God was sending me a message to get it together! So, I changed my eating habits and started walking which turned into power walks to light jogging and even a Little running. I prayed for discernment, I prayed to God to help me make better eating choices-I prayed for him to change my taste buds and even my desires.

    Supplements are okay and I do love them, but without you actually working out it will not work! My advice is to stay away from the scale as much as possible so that you are not so focused on a number. If you just have to see a number then measure yourself! And remember carbs are not our friend! Eat as much veggies as possible and make water your new best friend! I didn’t have a personal trainer, just friends who were down to help me get healthy! It was a whole lifestyle change. I’ve had a weight problem my whole life and it has truly been challenging! It has been a long time coming, but I finally feel like I am starting to like what I see in the mirror. My Birthday is October 21st and it feels good to know that I will be 26 years old and FINALLY under 200 pounds! I have lost 182 pounds and I’ve got a few more to go but Black Women WE CAN DO IT:-)

    How to Get High…Naturally! Feels So GOOD!

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    Take to the Sky on a Natural High

    Feeeel soooo gooood! After your workout cool down and your body fatigue has faded away, one of the most amazing natural feelings begins to take over your body. You feel accomplished, satisfied and at ease with everything around you. Why? It’s because this is a natural high from your Endorphin supply! Those little Endorphins are small, protein molecules that are produced by cells in your nervous system and other parts of your body. Their main function is to work with sedative receptors that can relieve pain and give you a natural relaxing effect.  So for sufferers of depression and anxiety? This makes endorphins your new best friend.  So kick back, take a moment and ENJOY your after workout euphoria…you earned it!

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    Check out the fellas in the background who simply can’t get enough of an eyeful  of our BWDW sistas at the Nautica Malibu Triathlon, 2012 in Malibu CA!  A triathlon competition involves the completion of three continuous and sequential endurance disciplines.

    1mi swim, 25mi bike, 6mi run triathlon

    The most popular form involves swimming, cycling, and running in immediate sequence over various distances.  Training for a triathlon has many benefits including weight loss however most triathletes compete for fastest overall course completion time, including  the time it takes to change between the individual swim, bike, and running components.  Gaia Scott-Crouch shares her photo with us…Gaia says “Just wanted to share a photo of me and some friends before our international distance (1mi swim, 25mi bike, 6mi run) triathlon. With discipline and dedication you can do anything!”

    This Week’s Feature…From 215 to 165lbs, Dreama’s Dream

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    No Dream Deferred

    From 215lb to 165! Her motivation was to be the best in professional, modern and hip-hop dance. Her challenge was the extra weight that held her back from booking the “big gigs.”

    Dreama’s Before Photo

    “I had to change it up, reveals Dreama Davidson, my workout regime consists of resistant training/heavy cardio…weights and power lifting with a lot stretching. I work out 5 days a week with 2 resting days spread out (on occasion I might do just cardio on a rest day).I switch my workouts up every four weeks so my body rarely gets use to any given routine.The step mill and the bike are my best friends!! Lol That’s when I saw the weight really fall off.I prepare my meals at the beginning of each week and drink a gallon of water a day.

    My snacks include …

    Continue reading

    Calories! The best way to get rid of them is to “BURN THEM!”

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    Burn Them!

    If you find yourself riddled with these annoying little buggers, the best way to get rid of them is to “BURN THEM!” Here are some of our tips for burning calories.

    1. Exercise to Burn Calories: When you exercise, your body burns calories to fuel your activity. Even after your workout has ended, your body is still burning more calories.

    2. Do Strength Training to Build Muscle: While exercising you are using your muscles which helps build muscle mass which burns more calories — even when you’re at rest — than body fat. According to Christopher Wharton, PhD, a certified personal trainer and researcher with the Rudd Center for Food Policy and Obesity at Yale University…10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.
    3. Eat Smaller Clean Meals: Each time you eat a meal or snack your digestive system uses  calories to fire up the human digestion machine, so eat at least 5 small healthy meals or snacks like raw veggies with hummus,  through the day. In a 2001 study published in The British Medical Journal, researchers found that people who ate six small meals a day had a 5 percent lower average cholesterol level than people who ate one or two larger meals.

     

     

     

    The secret of getting ahead is getting started

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    One of Mark Twain’s famous quotes…”The secret of getting ahead is getting started.”

    The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first ones. Why not break down your weight loss goal into smaller goals starting with the easier ones. For instance..

     

    Eat at least 5 small healthy meals a day

    Drink plenty of water and stop drinking soda

    No more refined sugar

    Use your fist to determine portion size

    Do cardio 30 to 60 minutes

    Try strength training to build more lean muscle and to speed up your metabolism.  These are all great tips but they are definitely not worthy of being called a “Secret” so share the good news and your own personal goals with us!

    Warnings on Butt Injections! Is It Really Worth It?

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    When you follow the basic disciplines for routine exercises and a clean diet you won’t need artificial enhancements to get the body that you desire!  But yet some women are  still  willing to risk their lives  seeking desperate measures for changing their body composition by injecting themselves with dangerous toxic chemicals  as in the case of Shatarka Nuby (not shown) who was injected by Oneal Ron Morris…born a man (inset). Unbeknownst to her, she was  injected with items including  bathroom caulk, cement, Super Glue, Fix-A-Flat and mineral oil into the buttocks of her body. She died after being heard complaining of a burning sensation resulting from a blood infection in her hips that spread to her legs  along with pneumonia-like symptoms. (source Google) Watch this video on the dangers of another near fatal attempt for butt injections and join our fitness challenge to find the safe and sure way to get the body that you want to have.  

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    Michelle Obama’s Speech Brings Hope on Making the Ends Meet!

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    Michelle Obama’s Speech and Sculpted Arms/ Shoulders Captured the Hearts of America.

    Our beautiful First Lady of the United States, Michelle Obama along with her “FAMOUSLY” sculpted arms captured the hearts of ALL last night at the 2012 Democratic National Convention! Her heartfelt speech on her husband,  being Mom-in- Chief, healthcare, women, education and the overall American Spirit simply electrified the Nation! The warmth of her speech which mostly related the Obama’s family’s personal stories to many of  the millions of voters who are and have struggled to make ends meet gave hope for greater opportunities to come without resorting to much partisan rhetoric, negativity or controversy. If Michelle Obama ever decided to run for the presidency, would you vote for her?

    Weekly Feature: Jontae’s Before and After Story…

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    Jontae Before and AfterMy mission is to lose the baby weight and to keep it off.  I am a 26 year old single parent with a beautiful and feisty two year old daughter. During my pregnancy I gained over 55 lbs. I have never been a petite person but before I was pregnant I weight 147 and the day I walked into the delivery room I was a whooping 205! I am still a little embarrassed to admit I gained that much weight. To add on to it, I was Continue reading

    Can You Get Tight ABS After 35 and C-Section?

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    Some of the most frequently asked questions on BWDW are regarding the ABS after a C-Section or or how to get rid of a “poochie” looking stomach.  Many women who give birth via C-section are caught off guard after delivery with their new abdominal “skin maze”—the dreaded pooch, scar tissue and in some cases lumpiness. But never fret or give up hope because there is an answer and the Abs Doc Egean Collins has the Solution for how to significantly improve that particularly stubborn area. After having your stomach area stretched from it normal configuration for  nine months, it will take some work on your part. The key is an improved diet and complete lifestyle change (usually six to eight weeks) once you get the green light from your medical Doctor to start exercises.  Continue reading

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