Carla Johnson – “Watch Out For The Big Girls”


–WATCH OUT FOR THE BIG GIRLS, but I couldn’t recall the last time I watched out for MYSELF. Of course, I chanted “Big is Beautiful”, “Fat Girls Rock”, or “Big Girls Do It Better”, but truth is, I’m unquestionably and undeniably lackadaisical. Refused to stomach change, and too lethargic to accept the challenge. Petrified of fast food backslides, junk food withdrawals, and “ugh, this is rabbit food” proportions, but after my yearly physical September 2013, I understood something imperative. Although I was loved by many, had an abundance of friends, great personality, bright smile, which I often masked my unhappiness behind, I was only 25 and facing multiple health issues. Pre-diabetic. Sleep Apnea. High blood Pressure. High Cholesterol. Chest pains. Lack of mentrals for 4.5 years, all as a result of obesity. October 2013, I accepted the challenge. We are SEXY, but you know what looks even SEXIER though? Better health. And that’s when I made the decision to get the Gastric Sleeve; an impeccable TOOL to aid in weight loss, but not the SOLUTION to weight loss. Changing bad habits and altering lifestyles is essential. Weight loss isn’t easy, but NEVER give up. Pick yourself up and keep going. Put your excuses to the side and remember this…”YOU ARE CAPABLE”. Be STRONGER than your EXCUSES. We CAN do this!
SW: 341lbs. CW: 246lbs. GW: 170lbs. Yup…95lbs down.
#sweatingforthewedding #engaged #instafit #igfit #transformationTuesday #weightloss #weightlossjourney #weightlossmotivation #weightlossprogress #weightlossstory #weightlosstransformation #weightlossproblems #beforeandafterweightloss #teamfatasstobadass. #effyourbeautystandards #progresspics #losingweight #noexcuses #followmyjourney #doubletap #realprogress. #realprogressmovement. #superchangesaturday.
Have you wanted to start on Monday only just for it to come and go because you don’t know how or where to start? We have composed an eBook with over 30 healthy recipes! A 4 week home workout plan! Eating & working out tricks, tips and secrets! Plus so much more critical information to get you started on your journey!DON’T WAIT FOR THE NEXT MONDAY TO PASS YOU BY!

Available at –

BWDWO Sister – Sandra Turner

Sandra TunerOn Aug.4, 2014, I decided to go a journey to lose weight, so I change my eating habits, and started walking every day for a mile, I started to baking my food, eating vegetables, drinking lots of water and exercising, I don’t eat after six. I exercise three times a day. I drink water from six to six. six.


Do you need a Kick Start but do not know where or how to begin. Check out our eBook. It has over 30 healthy recipes! A 4 week home workout plan! Eating & working out tricks, tips and secrets! Plus so much more critical information to get you started on your journey!


Available at –

What Is BMI?


What is BMI?

BMI is an acronym for Body Mass Index. What is BMI?

BMI is a person’s weight in kilograms divided by the square of height in meters. BMI does not measure body fat directly, but research has shown that BMI is moderately correlated with more direct measures of body fat obtained from skinfold thickness measurements, bioelectrical impedance, densitometry (underwater weighing), dual energy x-ray absorptiometry (DXA) and other methods 1,2,3. Furthermore, BMI appears to be as strongly correlated with various metabolic and disease outcome as are these more direct measures of body fatness. In general, BMI is an inexpensive and easy-to-perform method of screening for weight category, for example underweight, normal or healthy weight, overweight, and obesity.

How is BMI used? Continue reading


black woman liftingShould you lift?
Top Reason to lift according to include:
1. MORE EFFECTIVE FAT LOSS – After a heavy bought of strength training, you continue to consume additional oxygen in the hours and even days that follow. This is known as excess post-exercise oxygen consumption, or EPOC.
2. MORE MUSCLE, MORE CALORIE EXPENDITURE – As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training. Continue reading



What is HIIT?

HIIT is an acronym for High Intensity Interval Training. HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. 30 minutes of HIIT has shown to be more beneficial than one hour of steady state cardio.


What to try a simple FREE HIIT workout? – Go to your favorite track or park. With 100% of your effort sprint for 30 seconds, then walk for one minute. Keep doing this until you have performed your HIIT cardio session for 20-30 minutes!

After giving HIIT a try, tell us how you feel!

One of the most common questions we get is how do I get abs!!!!! Ladies, Continue reading

Rachel Johnson Pushes Through to Find Success!

FB_IMG_1431737729510 (1)“This time last year I was at my highest weight, close to 170 pounds. I am 5’4 and based on my age, which was 43 at the time, height and weight, I was considered overweight. I became depressed, yet motivated. I started to walk several days a week then began to run. In July of 2014, I decided to join a gym. I was somewhat skeptical because I wasn’t comfortable in a gym environment. I made the decision to commit to getting in shape, as well as change my diet. I became a Vegetarian. My body began to make noticeable changes and the pounds started to shed.  On October 19, 2014 while at the gym, I suddenly became dizzy, disoriented, sweating profusely and experienced shortness of breath. Rushed to the ER, after lots of tests, not only did I suffer a mild heart attack, but I was diagnosed with a genetic heart disease. I remember my Cardiologist saying, you have to stay out of the gym indefinitely. I was devastated. I had worked so hard. While recovering at home, I started to walk several miles per day in the park. Thinking about everything I’d been through and putting my life into perspective. I have family to live for. Maybe staying out of the gym is what’s best for me. Those were my daily thoughts, but I knew I couldn’t sit around feeling sorry for myself. With my Dr’s ok, I slowly began working out after only 5 weeks. Fast forward to today, this is how my body’s transformed. I spend 5-6 days a week in the gym weight training. My heart condition is controlled. I am no longer on any medications. Most importantly I’m celebrating my 45 birthday in a little over 2 months. Facebook: Rachel L Johnson as well as Fit and Fabulous after 40.”



If you are wondering how you can start your journey check out our EZ Kick Start Ebook. There are over 35 recipes including snack ideas, a 4-week home workout, facts about nutrition and physical activity and so much more. You can order our $14.99 eBook at –

Good luck on your personal journeys ladies!


HimPower Magazine™ “Change the World Faith Walks!”

HIMPower-May2015-cover final Join the HimPower Magazine Yearly Subscription And Help Black Women Do Workout Change The World! Learn why small and minority businesses are leading the way in global expansion, how one woman started a fitness revolution to reduce the number of African-American women with heart disease, diabetes, high blood pressure, obesity and much more! Go to and be linked to subscribe or preview the May issue. While you’re there, download your FREE eBook. Its your GIFT and It their small way of saying Thank You! Blessings…and to God Be the Glory!

Also, join Our National “Change The World Faith Walks” and Learn How to Walk By Faith and Not by Sight! Read HimPower Magazine for More Information on the Upcoming Monthly Faith Walks in Your Area!  Learn More..
Our inspirational walks kicks off in Chicago Illinois and will “HimPower You” to ignite your marriage, appreciate your singleness, optimize your career, enjoy your past times, and utilize the BLESSINGS placed in you. Read More About Finances, Friendships and Health! You Will Stay Focused IN ALL OF YOUR LIFE’S GOALS! Learn More..

Black Community Health Crusader Dr. Jasmine Zapata MD

Last week I had the pleasure to meet with Dr. Jasmine Zapata for an interview on African American female entrepreneurship and how I got started in running a national workout company for a locat newspaper in Madison Wisconsin called the Madison Times . Although the intention of the interview was focused on generating revenue to run to continue to promote the benefits of health and fitness, our partnership for working together for serving the Madison, Wisconsin community was also a topic of discussion. Dr. Zapata, a wife, mother, writer and fulltime Pediatrician working at the U.W. Hospital, is also working with BWDW in leading a health and fitness workshop as well as running her own Gospel Fitness Class and Soft Ball League at her church, The Fountain of Life!
jasmine and crystal crusaders

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Jasmine Zapata: Tell me a little about yourself. What’s your background?

Crystal Adell: From childhood to my adult life, I have always had a passion for physical activities like snow skiing, scuba diving, running, exercising and dance, I received my personal training certification in 2004 and started Black Women DO Workout in 2009. I had been exercising for close to 20 years prior to taking the course which prompted me to get certified so that I could have a better understanding regarding the biomechanics and medical benefits of exercise.
JZ: Tell me a more about your business. How did it get started?
CA: After I got my personal training certification, I began trying to build up my clientele but when attempting to get African American female clients, I was often told jokingly that “Black women do not work out”. Frustrated by this negative rhetoric, I started a women-inspired grassroots fitness campaign on Facebook entitled “Black Women ‘Do’ Workout”.
My goal was to turn the negative phrase into a positive one. The social media following began to grow and I noticed that more and more women came to the page to proudly show the world that they too indeed work out and were more than willing to share the results of their hard work with others. Women became inspired by other women’s positive reinforcements and soon a sisterhood network began to grow in large numbers of women wanting to know more about health and fitness overall.
Continue reading

Melody’s (IG @melmechelle) Weight Gain!

“EveryonIMG_20150428_213608e’s fitness journey isn’t the same. We all have goals! This is to inspire those who have difficulties with gaining and maintaining weight because we work hard too!! In the pic on the left I was an avid runner weighing approximately 130lbs (6’0″). The pic on the right is current and I lift heavy and do interval training. Current weight is 157lbs. “

Brianna – @Carbsdontkillmyvibe’s Weight Loss Story

My name is BriaIMG_4095nna (@carbsdontkillmyvibe) and I started my weightloss journey in 2012 after I finished graduate school and realized that I had gained 50lbs! Weighing 187lbs I never exercised, ate tons of fast food, was depressed and unhappy with my body. When I stopped going out and taking pictures because I was so unhappy I knew I had to make a change. I cut out fast food, began eating clean and working out 5x per week. Slowly but surely the weight began to fall off and in 2 years I lost 50lbs! My weight loss has been completely natural as I have never “dieted” or used pills or products to get my results. I think this has been a big part of me being able to maintain my results! Since I have lost the weight I continue to eat clean, workout 5x per week and am now looking into becoming a certified personal trainer so that I can help other people attain their health and fitness goals. Not too long ago I started @carbsdontkillmyvibe as a way to document my weightloss journey and hopefully inspire others to make a healthy lifestyle change! IMG_4343

Consha (IG @ IamConshay) Weight Loss Story

image1(1)Hi I’m Consha and I’m 25 years old…I’ve pretty much been obese all my life but it got outta hand my 9th Grade Year in High School…where I found out I was 300lbs…from there I desired to lose weight but emotional  eating took control…My Mom was my inspiration….Studying to become a  Nurse and interacting with people at work explaining the risks of their overall health is My Motivation and STILL is…Changing my eating habits took some time I put myself on a 4/3 ratio…Where I’d eat what I wanted for 4 days and healthy the other 3 days…Now I’m down to one cheat day…I gave up Rice, Bread, Beef & Pork…5 Small Meals Per Day…Protein Shakes after workouts etc…I trained with a Personal Trainer 3 Days a Week and ran on the 4th day…I started at 350lbs…I am now 5’6 and 200lbs it’s taken me about a year and 4 months to get this far…You’re the FIRST example of how the world is supposed to Love you…so be the BEST example ever…Prayer,Consistency, Eyes Forward, & to Believe in themselves is my advice to others…I don’t have a fancy story…JESUS simply keeps me… I am on Instagram @IamConshay




If you need more help developing your home workout check out our Kick Start eBook. Full of recipes, health information and a 4 week home workout! Just the boost you need to get your started!


Hi! My name is Taja and I am @Taj2.O on Instagram! Last year I lost over 45 pounds in 90 days ! I changed my lifestyle by eating healthier versions of my favorite foods, I replaced juice and soda with green tea and water, exercised 3-5 times a week and finished the It Works 90 Day Challenge ! Voila ! Down a total of 50 pounds as of August 2014 and now I coach women and men on losing weight with It Works ☺️
If you need more help developing your home workout check out our Kick Start eBook. Full of recipes, health information and a 4 week home workout! Just the boost you need to get your started!

Nina Webster’s Weight Loss Story


I’m an Instagram follower of Black Women Do Workout and would like to share my story if I may. The heaviest I’ve ever been is 250lbs and I currently weigh 155lbs. Here’s my story in detail…

I’ve always been an athletic person, being slim and in shape. I had my first child in 2010 from which I gained about 70 lbs (weighing 250 lbs). Within a year’s time, I managed to lose 60 of those 70 pounds. The funny thing is that before I got pregnant, I was already trying to drop 10 lbs (weighing 180lbs at the time).

I got pregnant and had my 2nd child in 2012. With my 2nd pregnancy, I had plans to not gain all this weight and do better, but I was put on bed rest around week 22 and still ended up gaining weight. That put me at 235 pounds after my baby was born. Dealing with post-partum depression and 2 small kids made it very VERY tough. A year went by and I had only lost 25lbs. This was so disappointing! I was so depressed about it. I mean I would literally cry in the shower because I was so disgusted with myself. I would pray during those shower crying spells because I just felt lost. I did. I just prayed for guidance. God was letting me know I had the power to change things.

One day, I got sick and tired of being sick and tired with myself. I was fully ready to commit myself to change. My mind was made up. I knew that to be successful I would need help because at that time I was mentally drained. I was still partially depressed and dealing with the stresses of motherhood. I went to a weight loss facility and spoke at great lengths with a nutritionist. It was an eye opener for me. I realized I was doing so many things wrong that I thought were right. One of those things being me over doing carbs.

She put me on a 1500 calorie/day diet. I started drinking more water, taking in more protein and cutting the multitude of carbs I was consuming. The first week on my diet I lost 8 lbs! After that I consistently lost 1-2 pounds per week. With each week’s weigh in I was encouraged to continue on. The attached photo shows me before at about 215 pounds and me after at about 155 pounds, my smallest weight since college. So after baby #2 I went from 235 pounds to 155 pounds, making my weight loss total 80 pounds!

My eating habits have completely changed and I workout regularly. I eat 5 times a day and workout at least 3-4 times a week. The things that were once difficult to do (eating habits, working out, drinking water, etc) are now second nature. So if you’re in the middle of your journey or just starting, I just want to encourage you to push through because you are the best project you’ll ever work on and you will always get to wear your reward!


Instagram: theninaexperience
Twitter: ninahibbler



If you need more help developing your home workout check out our Kick Start eBook. Full of recipes, health information and a 4 week home workout! Just the boost you need to get your started!

Chipotle Chicken Lettuce Wraps

chicken lettuceTry something green, lean and clean for change! We are counting down the days to summer! Will you be ready?


3 Tbs. extra-virgin olive oil, divided
* 1 cup frozen corn
* 1 pound chicken breast
* 2 – 3 chipotle peppers (depending on your love of heat)
* 3 Tbs. adobo sauce (that comes from the jar)
* 1/2 cup freshly chopped cilantro
* 1 lime
* 1/2 red bell pepper, diced
* 3 scallions, thinly sliced
* 1 head butter lettuce, rinsed and leaves separated
* coarse salt and freshly ground pepper

1 head Bibb, Romaine or iceberg lettuce, rinsed and pat dry

Sriracha hot sauce, for drizzling, optional

SEE Preparation:
Combine first 9 ingredients in a small bowl; stir with a whisk. Reserve 2 tablespoons oil mixture. Place remaining oil mixture in a large zip-top plastic bag. Add chicken breast halves; seal and marinate in refrigerator for 1 hour, turning occasionally. Remove chicken from bag, and discard marinade.

Heat a large nonstick grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; grill 12 minutes or until chicken is done, turning once. Let stand 5 minutes before thinly slicing. Divide chicken evenly among lettuce leaves; top each lettuce leaf with 2 tablespoons mint, 1 tablespoon sprouts, and about 1 teaspoon reserved oil mixture. Serve with lime wedges. Garnish with chopped peanuts, if desired.

Continue reading

Proud Husband Shares His Wife’s Story

Hello these are some pics of my beautiful wife April who just turned 40 April 13. These are from a contest she was in a month ago. image2(2)

We have 6 kids total and 3 grandkids. She is a full time RN and devotes her time to our kids, our community, church and a wife. She started at a BF of 27% the first of Dec of 2014 and week of contest she was at 12.5% BF. She did this with a strict diet, weights and cardio. She also only spends about 90 min in the gym 4 days a week but she did increase her cardio to almost every day for 30 min about 3 or 4 weeks before the show. She got 2nd place. I body build. So having 2 people in the household on similar meal plans always helps. But what is remarkable about April is she still devotes time to other things plus she’s a very active mother, grandmother and wife.

- Joey

IG – StylishRN

Join us in our 60 Days Until Summer Challenge. Details at –




60 Days Until Summer Challenge!

Guess what! It is officially 60 days until summer! Have you stuck to your resolutions or any other fitness and health goals! Don’t fret it isn’t to late make a dent in your fitness plan. Join us in our 60 Days until Summer Challenge! To participate take a before picture of yourself (today) and vow to workout a MINIMUM of 4-5 times a week for at least 45 minutes. At the end of the 60 days take an after photo. The BWDWO lady with the best 60 day transformation will win a free BWDWO Bling Tee Shirt!

If you have no idea where to start check out our Kick Start EBook. It is now 14.99!  Home workouts, recipes and tons of information for ladies just beginning their journey! Available at –

*The image provided is a model, BWDWO does not own the photo*IMG_4671

UK Blogger – @misslalaworks

IMG_8048 IMG_1068(2)

My IG account it @misslalaworks. Started on my weight loss journey about two years ago. I’m a presenter as well as a blogger. I run an award winning UK blog called The Lala Report, which posts on popular culture. I initially started logging my weight loss journey on my IG page for my blog,  but through wanting to properly dedicate and highlight my journey I set up a separate IG page specifically for logging my journey, connecting with other fitness enthusiast and using this IG page to keep me on track. My height is 5ft 11, my starting weight was 198lbs, I’m now down to 179lbs.
Kick off the spring and join us in our Fresh Juice Challenge – 

Eve Guzman- Half Her Size: Black Women Do Workout Feature


My Name is Eve Guzman.  I was featured in the January 2015 PEOPLE Magazine “Half Their Size Issue”.  I lost half my body weight, 141 pounds.
My highest weight was 277 lbs. I had been overweight all my life. I toggled between a size 14 and 20 as a teenager . I was 20 and had a newborn daughter. I had gained 85 lbs during my pregnancy. I got to a size 24. I got tired of not being able to walk out of the fitting room with a pair of jeans. I became upset with myself and the way I looked and felt. I researched how to create a healthy weight loss meal plan for myself with low fat clean meals and healthy shakes. I bought a Taebo video and started working out in the privacy of my own home. I found creative ways to cook healthy foods and journaled everything I ate.  Once I lost 40 lbs and got a little more confidence, I got a gym membership and started walking, running and working out on the elliptical machine. It took me about 16 months to lose the first 120 pounds. Six months after I lost the weight, I got pregnant with my second child. I gained 35 lbs with that pregnancy and lost all the weight in 4 months. Over the past 18 months, I started lifting weights and lost an additional 17 lbs and got down to 136 lbs. I have been maintain my weight ever since. PEOPLE magazine found me on social media and contacted me in September 2014 to be in the annual “Half Their Size Issue”. I become a sports nutritionist and Herbalife health coach.  I coach people on macro based nutrition plans, Herbalife nutrition plans, cook weekly meals for clients and host online weight loss challenges to inspire people to lose weight. I love my job and life. I love showing people that my dream can be theirs. I am just a girl who went for it.
Kick off the spring and join us in our Fresh Juice Challenge – 

Lee’s Story – @Happy_Curves




9 months ago I decided to change my life! I was overweight and miserable and has lost control of my body and my eating habits. I did a lot of research and immediately started to change my lifestyle. Since last year June I have managed to lose 45 lbs and 6 dress sizes. I love my high protein, low carb diet and exercise program. I still enjoy life but I make sure that I fuel my body with nutritious food and that I stay active. I almost gave up after one month because I didn’t see results but I am SO grateful that I kept going and stayed consistent I am so happy to have knowledge about my own body and what works for me. Never feel pressured to be a certain size, do what’s right for you and strive towards a better, healthier you! You can do it! I aspire to inspire others with my story! I’m not an expert or a fitness guru, just an ordinary woman on an extraordinary fitness journey!

IG: @happy_curves



Join our fresh juice challenge! Check out our eBook available at  –

Hair Woes and Exercise!

One of the biggest questions African American women have in regards to working out. How to tame our HAIR!!! We understand getting fit and have a fresh do are typically very hard. We have researched a few tips to help our lovely BWDWO ladies along the way.


  1. Use a dry shampoo. Prior to working out spray your scalp with a dry shampoo. This will help keep your scalp sweat from frizzing up your lovely tresses.
  2. Wrap your hair. Use a silk wrap to keep your hair taut and in place. After you have completed your workout wait until you have cooled down to unwrap your hair.
  3. If you are bold enough, workout in your rollers! Yep, rollers have enough pressure to keep your roots and ends from frizzing up.
  4. If you have a fresh do it is now a great time to strength train. Strength training allows you a great workout and you will lower your risk of sweating around your hairline.
  5. If you prefer straight hair, try a Brazilian blow out. Although they can be pricey, around $200, a Brazilian blowout is a keratin treatment that will leave your hair silky straight for about 3 months!


So those are our tips and tricks! Don’t let you your “do” hinder your workout progress! And just in case you haven’t thought about it, give natural hair a try. Not only are natural coils awesome but they are gym friendly!


Take care BWDWO Sistersblack-woman-working-out-healthy

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Would you like to join your BWDW Sisters in a fitness challenge that will keep you on track for a fitter lifestyle, lower your blood pressure and cholesterol, boost your immune system, and help you lose weight?

We all know that consuming the daily recommendation of fruits and vegetables can be a challenge. So, why not take the ‘Fresh Smoothies Challenge’ with us and work at reaching the goal to nourish your body with essential nutrients you get with our healthy shakes and juices!

Just a couple of servings of fruits and vegetables into each smoothie or juice will help you meet your body’s daily nutritional needs. Our guide is to help you start a journey that will allow FOOD TO BE YOUR MEDICINE! Follow all challenge guidelines correctly and you will win when you lose. So let’s get started!

Lena Cheatham’s Weight Loss Story

What continues to inspire me is my purpose in life. I have big goals and I want to be around to fulfill everyone and to do that I had to start taking care of my mind, body, and soul. I believe that everyone has a purpose and you need to have faith despite adversity and to do that you need to be in a constant state of preparation. For example I started off running on weekends in the morning just in my room. I couldn’t afford a gym membership or actual equipment and I was way to insecure to run in my neighborhood. During that time I was 20 and 230lbs just hoping to get rid of my asthma.

image1I would run a half a mile and be exhausted. I didn’t grow up informed on nutrition and health but I believed that the work I was putting in would yield some results. I then went on the Daniel fast with my church and only ate fruits and vegetables (no grains, sugars, meats, and only water, etch). I noticed it helped with my workouts and I felt better in my body. I have since became a Pescatarian (not meats expected fish and other seafood) and over the past 3 years I have lost 60lbs. I run at least a mile every other day and I participate in workout challenges such as the ones you post to help with strength training like the plank, squat, push up, and sit up challenges. I’m also preparing to run a marathon in October. My advice to others would be set a goal and know matter what anyone says if you have faith enough in your goal to prepare and sacrifice as if you already have it you will be unstoppable. Patience, preparation, and sacrifice. My Facebook is Lena Cheatham and you can also find me on instagram IG tha_LC_show. Check me out!

Mashed Cauliflower (Mock Mashed Potatoes)


Do you love mashed potatoes but starches aren’t a part of your nutrition plan?  A great and extremely tasty alternative is mashed cauliflower!

Ingredients:1 head cauliflower
1 tablespoon cream cheese, softened
1/4 cup grated Parmesan
1 clove of minced garlic
1/2 teaspoon chopped fresh or dry chives, for garnish
2 tablespoons unsalted butter

Add salt and pepper to taste.
Set a stockpot of water to boil over high heat.Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.

In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic,  and pepper until almost smooth.

Garnish with chives, and serve hot with pats of butter.

And Viola’! A tasty healthier alternative.

Alegria Pizarro’s Story



Hello my name is Alegria Monique, I and 25 year old from La Marque, Texas and I run a new lifestyle page called Le Brown Girl.  Here’s my story. My whole life I have yo yo-ed. I grew up a curvy girl and began dieting in 2nd grade.  I have tried ever type of weightless fad imaginable only to achieve my weight loss goals then gain it all plus more back.  My excuse has been my inconsistency.  As a traveling banker, my job requires me to fly from city to city then while in town I attend one business lunch after another. Overtime this took a huge toll on my body.  To add even more stress to an already hectic schedule, I decided to purchase my first home in September of 2013 and begin to not only travel from place to place during work but after hours I was hoping from house viewing to house viewing. I would go a whole day without eating then binge when I arrived home late at night.  Through much of 2014, I allowed my work schedule and home renovations to be an excuse for not taking better care of myself. Then, in October of 2014 I was getting dressed and finally noticed the change of my appearance and decided to get on a scale. At 4’11 I allowed myself to get to a whopping 175 lbs. That same day I joined a new gym (though I had already been paying for another gym membership well over a year) and started to take cycling classes 3 times a week.  It started off rocky mainly because of again my busy schedule and my lack of energy.  Then my father passed away November 30 at the age of 50.  It was one hell of an eye opener.  As I prepared for my fathers funeral arrangements yet again I allowed my workouts to go out of the window. The on December 26 I started to research Paleo diet.  I know right, yet another diet. A fire was set in me to become the best version of myself. I needed to get my self-confidence back!  I did the Paleo diet for 30 days (cheating some meals in between).

Alegria’s after picture is the result of her staying consistent with the Paleo diet! photo+2(2)

Essence William’s Story!

The year of 2012 Border Line Diabetic, High Blood Pressure and sitting at 5’3 at 184lbs —was the MOST unhealthiest I had ever been in my LIFE
 7 day cleanse and down 6lbs from it. I went from 3 days of 45 minutes on the elliptical to 6 days a week of doing 1 1/2 hrs of a combination during the week of Turbo Kickboxing, Body Combat, Nike Boot Camp Classes, running 3 times a week  and incorporating weight lifting at least twice a week!  I don’t like diets. So my meals consisted of eating better choices and smaller portions. Was I perfect? Nope, Did I cheat?  Yep! I mean let’s be realistic.  My eating consisted of no pork and I cut back on Salt and Sugar. After a year and a half and before I knew it I went from 184lbs/size 13 to 138lbs and wearing a size 9 by 2014.   My blood pressure is now under control and I am no longer border line diabetic. I am truly blessed!
 I am not where I want to be physically but I’m better and stronger then I was before July 1, 2012. My self-confidence and spirit has lifted tremendously . So I am now 31 years young and on a new journey of lifting more weights and eating more protein to obtain a more toned and fit body.  I am also proud to say that I have recently been certified to be a TurboKick Instructor and now a Team Beach Body Online Coach to assist others with their weight-loss goals! 

All in all if I don’t leave you with nothing else as you read about my journey, I do want to say this; THERE IS NO SECRET TO LOSING WEIGHT, JUST MAKE TIME FOR YOUR HEALTH. I waited until I had bad results at the doctor’s office to make a lifestyle change. Some people don’t get the warning before the end results of sickness or even death.  So make your lifestyle change TODAY!  And don’t forget SLOW progress IS progress.


Your Diet: Cheating or True? by Sabrina Nicole

Does your meal plan make you feel like snacking is cheating?  You’re on track-planning meals weekly, regularly visiting the gym, and making progress, that is until you get off track and the snacking begins.  What is it about snacking that makes us feel like we are not on plan with our fit goals?  Still getting regular exercise, and making progress though, right?  Well, for some, snacking can lead to the slippery slope of binging and completely sabotaging fit goals, for others, it’s the only way they can make sure to eat on most days because schedules are so hectic.  Some people feel that if it’s not on your meal plan, it’s cheating, even if it’s good and healthy, which leads to other repercussions.  Studies have shown, that nibbling on healthy choices between meals helps keep your appetite in check-and binges at bay.  Since we are all different, there is no set formula but try to let your body be your guide.  Here are healthy ideas for snacking the fit way, and suggestions to have throughout the day while staying on track.  To be clear, these are snacks not treats, and not to be eaten all day long.  Choose one or two options for snacks to have during your week.  This isn’t an alternative meal plan, just healthy choices to help keep you motivated while on the path to success.

1) 1/2 cup low-fat plain Greek yogurt mixed with 2 teaspoons of honey and 1 teaspoon of unsweetened cocoa powder topped with 1/2 cup blueberries or raspberries

2)  Spread 2 toasted whole-grain baguette slices with 2 tablespoons part-skim ricotta and top with a mixture of 1/4 cup blueberries, 1/4 cup chopped strawberries, and 2 chopped mint leaves

3)  31 Simply 7 Sea Salt Lentil Chips

4)  1/2 cup pear slices with cashew cream: Puree 2 tablespoons if cashews 1 tablespoon of hot water, 1/2 teaspoon of maple syrup, 1/8 teaspoon of vanilla extract, and a pinch of salt

5)  2 1/2 cups of popcorn (try Indiana Aged White Cheddar Popcorn)

6)  Orange Smoothie:  Blend 1 peeled seedless orange with 1 cup ice cubes, 1/2 cup low-fat milk, 1 teaspoon of honey and 1/2 teaspoon of vanilla extract

7)  Fruit-and-nut bark:  Microwave 2 tablespoons of chocolate chips until melted, pour onto parchment paper, sprinkle with 5 chopped pistachios and 5 golden raisins and refrigerate until hardened

8)  4 chicken pot stickers dipped in 1 teaspoon of reduced-sodium soy sauce

9)  Chocolate chip-dipped strawberries:  Stir 1 tablespoon of mini chocolate chips into 1/2 cup of vanilla of 2% Greek yogurt; use as a dip for 6 strawberries

10)  2 tablespoons of edamame hummus with 1 cup of jicama sticks



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Transformation Tuesday! Crystal Tennon

I know what the bigger picture is and it keeps me from quitting!!!! Knowing how far I have come to quit! Knowing the struggle of wanting to fall back but I refuse to let my self go back! Reaching a max weight of 274 when I was pregnant with my first child! It took me a year and a Couple of months to loose the weight by walking 4 to 5 miles a day cutting back on sugar breads pasta etc…. No unhealthy snacking! And a big cup of WILL POWER!
I have been on my journey for 10 years now and it’s the best thing I have done for myself !





If you need help on your journey check out our eBook! Full of healthy recipes, tips and home workouts. Use code EZInstagram to get 50% the original cost.

Brooke Poole-Coleman’s Weight Loss Story


My weight loss journey started after I had my second son in September 2014. I had gained weight after college with my pregnancies. ( I was an emotional eater… but God has delivered me from that) I was determined to lose weight, and I had made my mind up while I was pregnant that I was going to lose it. I knew that I need to get healthy so that I could be there for my family and model a healthy lifestyle for my children. So a week after I had my son, I started walking. I have lost 55lbs….13 inches in my waist. It has taken me 6 months (but Im not done.) I still have 30 more pounds that I want to lose What I did to lose the weight: I stopped eating out, meal prepped my lunches and snacks and exercised 5 days a week. I also eat 6 well balanced meals a day. Advice: I would say just take it one day at a time…small changes add up. We didn’t gain the weight in one day…so its going to take time to loss, but stick with it. Follow me on instagram @faithfatburing for meal prep idea, emotional eating tips and motivation. My goal is to inspire others as people before me have inspired and encouraged me.


Should you continue to exercise as you age?

Should you continue exercising as you age? YES!

You are never too old to start exercising; in fact, exercise only gets more important as you age. Research shows that you stand to gain significant improvements in strength, range of motion, balance, and bone density through exercise. Exercise reduces your risk of about two dozen health conditions, ranging from cancer and heart disease to type 2 diabetes, stroke, and depression! Exercise also is important with keeping you steady on your feet as you get older. You can keep your sense of balance strong and restore what has already been lost.

And according to WebMD , Exercise not only improves more than your physical health but can also boost memory and help prevent dementia. And it can help you maintain your independence and your way of life. If you stay strong and agile as you age, you’ll be more able to keep doing the things you enjoy and less likely to need help.”

So do not question exercising as you age anymore! Throughout life exercise continues to be a great benefit so don’t let a little grey hair keep you out of the gym!


3 Month Progress – Whanda Madrid

Hi, I work out 3 days a week for an hour with a personal trainer. We focus on lifting weights, legs, core ,arms and back. On the days I’m not with my trainer, I go to the gym and do 3 miles on the treadmill. I started training at the beginning of November 2014. My trainer taught me that10965186_940564959956_1902183057_n 80% of losing weight and being healthy is through nutrition. You can work out all day but if you don’t eat the right foods and eat clean you won’t lose the weight or gain muscle. I eat 4 to 5 meals a day, every 3 to 4 hours. For example, for breakfast I’ll have half a cup of oatmeal, four egg whites and a protein shake. My second meal would be 4 ounces of chicken breast and half a cup of yams. My third meal would be 4 ounces of lean turkey 97%, 2 cups of broccoli and one rice cake. My fourth meal would be a protein shake or 5 ounces of tilapia fish and a large salad rich in greens. One gallon of water every day flushes out toxins in your body and also fat. I have a sippy cup and once I finish drinking the water, I fill it up again. In addition to eating clean, I also take a lot of vitamins and supplements with each meal. The supplements help break down the food and burn fat. I lost 8 pounds in the first month. my arms are more defined, my waist is smaller, and my body is tone all over. My goal now is just maintaining the workout regimen, eating healthy and working on my lower body. I feel healthy, look healthy and I love it! Thanks for letting me share my store!! Good luck ladies!! You can do!

Anyce B’s Weight Loss Story

My name isIMG_20150306_183737 Anyce and I’ve struggled with being obese all my life. Since I can remember, I’ve always been taller and heavier than my classmates and friends. Although I never let it bother me to the point I hated myself, I didn’t participate in the simple things young girls did because of my size. For example, the one thing I always wanted to do was shop with my friends in the mall.  I always had to go separately because “normal” stores didn’t carry my size. Things became worst when I was turned down for a volleyball team in 9th grade, that shattered my world and the pounds started coming.  I didn’t want to play any other sport. As the years passed I gained over 150lbs! Instead of me doing something about it I simply embraced my extra curves and loved me no matter what.

I was an emotional eater and a closet eater. I ate my emotions and didn’t tell people how I felt. I ate the pain away and kept a smile on my face to hide the pain. At some of my lowest times I can remember buying a bucket of chicken from KFC, a 7 piece and almost finishing the whole thing, then going home saying I didn’t eat. Late night runs to Burger King with my brother and cousin who were physically fit both played sports didn’t help. I also loved onion garlic potato chips and could eat a bag a day. So, it’s safe to say nutrition was the last thing on my mind.

In February of 2008 I tried to have the lap band surgery because I just wanted to be “normal” for once but it was unsuccessful because I had an enlarged liver (1st stages to developing NASH) due to eating unhealthy. I began to lose a lot of blood so my surgeon decided to abort and no surgery for me but I wear the scars of that depressing day. Depression started and I became severely obese. By this time, I was about 380 pounds and still NOT ashamed of who I was (or so I thought). I even did Plus Size modeling at my heaviest weight! Certain pictures from different angles I didn’t like because I was so heavy (but now when I look back, I actually like many angles of me).

It wasn’t until 2012 that my life changed and everyday things became a struggle. I noticed I had NO energy, I was always tired but it was more than normal. My menstrual cycle never came on time. I would be happy it didn’t come because when it did I would be so moody and crave sweets all day, I wouldn’t want to be near myself. I would attempt to workout with my good friend but find any excuse not to and go back to bed. October 24th of that year I found out I was pregnant, BUT I was due any day give or take.  No more than 4 WEEKS notice. I gave birth to what I call my angel on earth, a baby girl on November 8th, 2012. Absolutely no birth defects and completely healthy, THANK GOD! That’s when I could confidently say GOD IS REAL! My life completely changed, I was NOW 100% responsible for another human being that could not fend for themselves and they depended on ME.

So January 2013, I sought out professional help from my doctor and he referred me to a nutritionist and I saw her monthly. We tackled my eating.  On May 1, 2014, I weighed in at 421 pounds, my ultimate heaviest. I then went on a supervised drastic diet. I only ate the following food groups for three months; protein, fiber and vegetables! That’s right no fruits or carbohydrates. I also used Body by Vi to help with my weight loss. We wanted drastic results fast as my daughter was getting older and who would be able to run after her and keep her safe if I remained the same tired self?!  I did it cold turkey (well I prepared myself mentally) by any means necessary!!! I can say that I lost 97 lbs in 90 days.

Since then I’ve learned how to deal with emotions, for the most part I don’t eat my emotions. I’ve learned about nutrition and the purpose off all food groups. We need them all in moderation. I workout about 5 days a week.  My workouts consists of calisthenics training, weights and cardio. I’ve learned you need ALL 3 to be successful with transforming. I’ve become more active with friends and I currently can do ANYTHING with my now 1 1/2 year old. The best feeling in the world.


Do the work!!!

Dreaded Exercise Plateaus




You have been giving it your absolute ALL and then all of a sudden your body STOPS making progress! Why? You have reached a plateau.

So Why Do You Reach A Plateau?

First, plateaus are very common.  A plateau occurs when your body becomes accustom to the stresses you place on it throughout your training regimen. If you are lacking in strategic modifications in your training program and/or nutrition plan you may experience a plateau.

How Do I Get Past a Plateau?

Can you get past a plateau? Absolutely! Rev up your intensity by adding intervals to your cardio workouts or strength training circuits. Try to rev up the intensity at least two to three times a week. Your brain and muscles will be pushed out of cruise control and your body with start burning more stored calories.

Also, take a rest day! If you are exercising to hard or two often you may be over training. Taking a recovery day (or even an entire week) will give your body a chance to repair itself. If you are on a long term plan to lose weight or tone try to add a recovery day (or week) every 6-8 weeks. You will return to the gym stronger and refreshed!

Back Pain and the Benefits of Exercise



By Lenny Lomax M.D. of Ultimaxx Health

Orthopaedic Surgeon

Is back pain preventing you from performing your exercise routines? If so, know that you are not alone as this is a very common problem, which can be even more debilitating when we are overweight or obese.


Back pain is one of the most frequent reasons people seek physician care in the United States,and more than 50 million Americans suffer from chronic pain with a significant percentage of it being low back related pain.  The annual cost of chronic pain in the U.S. is estimated at $100 billion, including healthcare expenses,loss income and lost productivity.  Back pain alone is the leading cause of disability in Americans under 45 years of age.



Exercise Provides Positive Benefits

When you have back pain, you may not feel like exercising or moving at all for that matter,   however, activity including low back stretching and strengthening exercises are actually very    beneficial and have been shown to lead to faster recovery and decreased incidence of future back pain related disability. Exercises for low back pain can not only strengthen your back  but your core muscles as well, which also helps relieve back pain.  Depending on the cause and severity of your pain, some exercises may not be recommended and can potentially be harmful, so check with your physician or trainer beforehand.


Back Strengthening Exercises

There are many types of exercises that have been proven to improve low back and core strength. These include but are not limited to:

  • Wall slides
  • Pelvic tilt
  • Knee lifts
  • Hamstring stretching
  • Bird dog stretch
  • Water aerobics and swimming
  • Pilates
  • Planks

Water aerobics and swimming are great examples of low-impact activities that help reduce back pain. They also raise your heart rate, improve cardiovascular fitness, and burn calories while the buoyancy of the water minimizes stress on your back and other joints.  Routinely performing these types of exercises is not only physiologically therapeutic for your entire body, but they can also be a very effective, low impact way to not only improve your back pain, but also lose and maintain ideal body weight.


Managing Your Pain and Staying Active

Typically over the counter (OTC) pain relief remedies such as Ibuprofen, acetaminophen, Aleve etc. are utilized and for more severe pain prescription pain relievers. Pain relief ointments are also commonly utilized for back related pain. Unfortunately, OTC and prescription pain relief products, although effective when utilized for very short periods of time, have significant adverse side effects e.g. bleeding of the gastrointestinal tract, ulcers, kidney and liver disease, addiction, overdose and unintended death. There are however, safe effective alternatives e.g. non-narcotic pain relief remedies such as LEVARE® non-narcotic pain relief. LEVARE, developed by medical experts, is a revolutionary, patented, clinically tested, safe and effective non- narcotic pain relief alternative to typical OTC and prescription pain


LEVARE is fast acting and effective at relieving most types of pain e.g. muscle, joint and back pain, headaches, nerve pain, fibromyalgia, menstrual cramps and related symptoms, and pain from arthritis. LEVARE is also very effective at relieving activity and exercise related muscle soreness (DOMS).  If you are suffering from back pain or pain in general stop suffering and try LEVARE today.

Let’s Keep it Moving!

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Looking for a Safe & Fun Exercise?

Join our Kangoo Jump events starting in Atlanta, GA on Saturday, March 7, 12 noon to 1:00 pm at Absolute Body Symmetry, 1 Baltimore Place Northwest, 30308. In Houston Texas, Saturday  March 14, MixFit 1987 TC Jester Blvd, Houston, TX 77008 9:00 am-11-am.

LaWanda “The Fitness Diva” Brokenborough in Atlanta and Mia Trevillion, of GrooveBounceFun in Houston Texas will be there to give you the instructions you need to get started with an exercise that you have been looking for.

Kangoo Jump ad_2_14_15 with logoOrthopedic Surgeon Dr. Lenny Lomax, MD of says patients suffering from joint pain can reduce pain and discomfort.

No more joint pain and worrying about keeping up with the class. These instructors will provide you with the shoes you need to burn calories a fun, new and exciting way!

Kangoo rebound shoes are worn to give you the low impact exercise routine that absorbs up to 80% of the shock of jumping while allowing you to burn up to 20% more calories. This is a great Cardiovascular exercise with many health benefits. Many sports medicine doctors also recommend Kangoo Jumps rebound shoes for rehabilitation after injuries or surgery. The benefit most sport doctors name is that Kangoo Jumps rebound shoes are a powerful strength & conditioning product that allows patients to continue a healthy rehabilitation / exercise regimen without the risk of over training and they help prevent further injuries.

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Knee Pain Workout!

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 has a workout that may work for you. For more workouts except where stated, try to 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

stuffed collards greens and turkey

Our fitness partner Sheilia Simmons, blogger of the 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

BWDW, Timbuk Fitness & Andrea Kelly!


For Immediate Release (CHICAGO) August 1, 2014—Black Women Do Workout®, LLC (BWDW) 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™

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

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

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

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

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… 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

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!

Benefits of Detox Water

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

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

Meal planning is one of the best ways to structure and plan out your eating, especially when you are not sure about what or how you want to eat. No more opening the refrigerator and staring blankly into it thinking and imagining what you could just throw together. Meal planning is so important, fitness experts and those preparing for fitness competitions consider it a must. They not only plan their meals down to the ounce, they spend most of at least one day each week prepping those meals. If you ever wondered why people would rather take out the time to plan their meals before they get hungry, here are a few good reasons why! Continue reading

Over 50 Simple Tips

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

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.


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I’m Keeping My Booty!

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

fittter smile before and after copy


Meet Inspiring Single Mom and Fitness Model Nichola Smiles

Original story from Mirror/Mirror Episodes

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

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!

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

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?

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 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

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!

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!

eat more kale2

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!

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!

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

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 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!

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

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!

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

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… and[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

    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?

    How does she stay MOTIVATED? When asked by her online coach Maxwell TheDisciplined Trader Baker at  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.”

    Bernice N. copy

    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 He resides in Atlanta Georgia with his family. Works at Manerva Funding Financial, Studied at Georgia State University  and Married to Ayana Baker.


    Maxwell TheDisciplined Trader Baker

    Thigh High to the Sky

    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!

    How committed are you to your weight loss goals?  Use bwdw14 code at 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.

    Latoria Wright-Clark3 copy

    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

    Run your first 5K when you sign up for commitment day on 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.



    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


    “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

    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!

    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

    How committed are you?  Find out when you use promotional Code BWDW14 and save $5! –>

    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!”

    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!”

    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.

    diamond dixon copy

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

    Obese From Childhood!

    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

    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!”

    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.”

    lesa james2 copy

    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!

    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?

    gun show preparation22 copy

    Clean Eating Saves Money & Time

    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!

    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.

    black women do box

    Black Women Do Box!

    ahmed one on one 2

    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!

    Cardio Line dance Group photo!

    Houston, Texas Chapter with Groove 44 Fitness!

    girl with high knees

    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 site, 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!

    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

    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…
    squatand maximus
    The Top 4 Body Benefits of Squats Continue reading

    Are You A Chocoholic?

    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

    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.


    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

    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

    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, 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?


    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!

    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 We hope to see you soon!

    Full Body Workout- Anywhere, Anytime!

    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!

    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” program 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

    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!”

    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!

    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!

    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

    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!”

    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

    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?

    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.  

    Continue reading

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

    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…

    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?

    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

    Win a Chance to go to Essence Festival in New Orleans!

    Disclosure: The following giveaway promotion and content has been sponsored by State Farm®.


    State Farm® is giving you a chance to win a FREE TRIP to the 2015 ESSENCE FESTIVAL!!


    Share a photo or video on Instagram of a significant life moment or milestone showing us your best dance moves and how you Get in the Groove!


    How To Enter:


    1. Submit one photo or one 15-second video to Instagram with your best dance moves using #StateFarmGroove and #ContestEntry for a chance to win a VIP trip to the 2015 ESSENCE Festival®, presented by Coca-Cola®.


    1. Must visit and click on “Connect To Enter” to verify submission.


    My “moves” are to signify my journey to becoming a teacher and my daughter entering



    Have fun and show us your moves for a chance to win a free trip!


    One lucky winner will receive:

    • Round-trip coach airfare for winner and one (1) guest to New Orleans
    • Four (4) nights, five (5) days hotel accommodations in New Orleans
    • Two (2) tickets per night to the ESSENCE Festival® concerts in New Orleans
    • Two (2) VIP Experience tickets (tickets to various VIP events provided by the ESSENCE Festival®)
    • Transportation to and from the New Orleans, LA, airport
    • The winner will appear in an ESSENCE and State Farm video on com


    We are also giving away (1) one $50 Visa gift card to our readers!!!


    Leave a comment sharing one of your significant life moments to enter!



    Disclosure: I received compensation for this sponsored conversation written by me on behalf of State Farm.


    Tush-Ups by Alonus Fitness Wear

    Tush-ups ownerAlonus Fitness Wear is an athletic apparel company providing eco-friendly, high-quality clothing patent pending designs that are specifically designed to inspire women to live happier, healthier and active lifestyles. Alonus Wear’s “Tush Ups” pant includes a comfortable built-in seamless panty which provides a slimming appearance to hips, thighs, while enhancing the buttocks. Thecompany currently offers Tush Ups and will expand the selection soon to meet all of your active wear needs.

    “Tush Ups” considered luxury active wear pants made of recycled fibers that take much more time and labor to produce. They are also an eco-friendly fitness pant with a built in seamless undergarment that has a compression fit. So many benefits in one garment!

    We are giving one pair of medium Tush Ups to one lucky BWDWO Sister. Visit the link and inbox us what you think.

    Order from:!about-us/cfvg

    Use code BWDWO for 10% off.

    Click here for the Juicing E-Book Challenge!


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