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-Shirt online and Get in FREE!!!Join fitness extraordinaire Mia Trevillion with Arlevia Davis, and Groove 44 as they host the Black Women “DO” Workout! meet up in Houston, Texas. Cardio Urban Line Dance mixed with a little Zumba, Caribbean Cardio Heat & Boot Camp are on tap. You don’t want to miss out!! —
Its 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…
The Top 4 Body Benefits of Squats
- Builds Muscle in Your Entire Body Not Just Legs and Butt. Squats help build your leg muscles (including your quadriceps, hamstrings, and calves), but you also produce growth of cells in other parts of the body which promotes body-wide muscle building.
- Build A Better Butt! Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for lifting and tightening your behind, abs, and, of course, your legs.
- Burn More Fat! One of the most time-efficient ways to burn more calories is actually to gain more muscle so why not gain it where you know you really want it! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
- Help with Waste Removal! Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.
The 50 squats and lunges must be completed every day and should be done in a row resting on Sunday. You just cannot do 5 one hour 5 another hour etc. and break them up.
If you miss doing your squats one day, you can make it up the following day. However, you cannot do your squats in advance. For example, you cannot do tomorrows squats today so that you can take tomorrow off. Missing a day should be a rare if not nonexistent occurrence.
If you do squats as part of your daily workout or WOD, they can count towards the daily 50. *Strive for Integrity. There will be no one watching over you or telling you to get them done. It will be up to you to be accountable for yourself.
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.
- 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.
-If you make brownies with the Hershey’s chocolate syrup package three time a week then add ½ cup of Nestles chocolate syrup, plus peal the wrappers off thirty-two Hershey’s chocolate kisses to dot strategically in the cake pan and ate the remaining 29 kisses left in the bag while it’s baking, then you are a chocoholic.
-If you buy the entire box of chocolates on sale at the bank teller window for a local school, ask for the name of the student selling the chocolate, then stalk that student and are arrested for stalking a student, then you are a chocoholic.
-If you wear silk boxers with a Godiva chocolate tank top while programming your personal cell phone ring manually to play “N E S T L E S nestles makes the very best CHOC LATE.” Then you are a chocoholic.
You want to lick this post or are inspired by some of these ideas, then you are a chocoholic.
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.
- 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).
- 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.
- Replace all other beverages with water and nothing but water.
- 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!
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…
- 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.
- 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.
- 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.
- 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)
- 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!
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.
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? 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!”
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!
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
- 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.
- 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.
- 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.
- 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.
- 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.
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
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.
“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.”
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:-)
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!
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!”
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.”
“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
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.
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!
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.
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?
My 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
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
Dallas, Texas Luncheon Saturday, February 16, 2013, learn how to EAT CLEAN and how not to eat in response to your feelings, especially when you are not hungry. Meet the Head Chef of Seasons 52 Cassie Presley and learn how to dine with the Clean Eating appeal of the farmer’s market. You will learn from the BEST! Therapist Christia Rogers MEd, LPC, NCC will discuss how to control eating urges as we dine on a clean eating lunch with a variety of salads, sandwiches, appetizers, and desserts all under 470 calories. Register for more details RSVP http://emotionaleatingluncheon.eventbrite.com/online
Black History Month is an annual observance in the United States, Canada, and the United Kingdom for remembrance of important people and events in the history of the African diaspora. However, there are some of us who are blessed to have someone in our life today that has the beautiful quality to influence you to become your personal best! Every community has its influential people –elected officials, entertainers, social/political activists, pioneers, business people, religious leaders, artists, or just friends and family when it comes to how to make things happen.
Black History Month had its beginnings in 1926 in the United States, when historian Carter G. Woodson and the Association for the Study of Negro Life and History announced the second week of February to be “Negro History Week”. This week was chosen because it marked the birthday of both Abraham Lincoln and Frederick Douglass. Woodson created the holiday with the hope that it eventually be eliminated when black history became fundamental to American history. Negro History Week was met with enthusiastic response; it prompted the creation of black history clubs, an increase in interest among teachers, and interest from progressive whites. Negro History Week grew in popularity throughout the following decades, with mayors across the United States endorsing it
In 1976, the federal government acknowledged the expansion of Black History Week to Black History Month by the leaders of the Black United Students at Kent State University in February of 1969. The first celebration of Black History Month occurred at Kent State in February of 1970. Six years later during the bicentennial, the expansion of Negro History Week to Black History Month was recognized by the U.S. government. Gerald Ford spoke in regards to this, urging Americans to “seize the opportunity to honor the too-often neglected accomplishments of black Americans in every area of endeavor throughout our history.” Source Wikipedia. http://en.wikipedia.org/wiki/Black_History_Month