How does she stay MOTIVATED? When asked by her online coach Maxwell TheDisciplined Trader Baker at www.getufitin4.com. to explain the most important aspect for reaching her goals, Bernice answered…“Sacrifice, commitment and NEVER giving up…”How did her family react? What kept her motivated? How did she fit it in her schedule? Read more…
Q. “How much weight did you lose?
A. “I have lost 48lbs so far and still counting.”
Q. “Tell me about your journey and what made you start?”
A. “The fact that my clothes weren’t fitting me anymore, shopping for clothes was a pain, nothing fit properly and it was frustrating and when I stepped on the scale and tipped at 186lbs that to me was scary. According to my doctor I was overweight and that didn’t sound good to me. I knew I had to do something about it.”
Q. “How did you fit working out into your schedule?’
A. “With my hectic work schedule I had to find a time in the day that I had the most energy and that was in the morning. Mornings work very well for me because I go in; get my workout in and head on to work as opposed to evening workouts where I found myself trying to make excuses why I can’t work out or I was too tired.”
Q. “What kept you motivated when you wanted to give up?”
A. “When I started seeing results I knew there was no way I was going to give up. I knew it was only a matter of time before I reached my goal and that kept me motivated to stay on track.”
Q. “What would your advice be for others who want to join the journey?”
A. “Start with making small changes, find activities you like to do, find friends to workout with, find a balance so that you won’t feel exhausted or burnt out. Keep at it and don’t give up because there will be days when you will feel like you can’t go on. Keep your eye on the price it’s all so worth it.”
Q. “What was the reaction of family and friends?”
A. “My family is very supportive and encouraging that they’ve also been inspired to change their eating habits and get active. Most of my friends are very active and they’ve been so supportive as well.
Q. “Have your hobbies changed?”
A. “Yes, I don’t just stay in the house on the weekends anymore, I go out hiking and bike riding.”
Q. How has fitness changed your life?
A. “I feel so much better about myself, am more confident, my energy level is up and the most important one is that I’ve cut down the risk of high blood pressure and diabetes because both my parent are diabetic. Fitness is now a part of who I am. And yes I look good too J 12. What cravings do you have and how do you resolve them? I’m a sucker for candy and cake. And another one of my weakness is sugar, I used to put 4 or 5 teaspoons of sugar in my tea..yikes!. Now I always have some type of fruit in my lunch bag in case I have a sugar craving in the afternoon, and I switched from to Splenda.”
Q. “What are some life lessons learned from fitness?”
A.” Self discipline is the biggest one. There’s always temptations to skip a workout session or eating that cupcake and without self discipline those temptations will always win. Discipline keeps me accountable to myself and remaining on track.”
Q. “What makes it worth it?”
A. “My health, my future makes it all worth it. Also the fact that I can inspire my family and friends to get healthy as well make is worth it.”
Q. “What was the moment did things clicked and your entire mind set changed?”
“The moment I was no longer comfortable with the way I looked or felt I knew it was time I changed all that. The thought of having health issues was also a scary thought and I knew I had to change my eating and get active.”
Q. “What does it do for your sex life.”
“Uumm, I don’t really have one for now.”
Q. “Do you enjoy working out or is it the look that supersedes the work needed to achieve success?”
A. “I do enjoy working out but to be honest it wasn’t like that in the beginning. I like the way I feel after a workout session and of course the way I look or the results makes it that much more enjoyable.”
Q. “ What was it like having a virtual coach?”
A. “It works perfect for me because I can choose the best time for me to work out, I can access my personalized meal plans and workout plans and check my progress anytime of the day and my trainer is only an email or a phone call away. Everything is personalized for me. It makes it easy for me to stay on track and remain disciplined. And I’m not really the ‘boot-camp’ training type of person, lol.”
Maxwell TheDisciplined Trader Baker is an online coach, fitness competitor and trainer at www.getufitin4.com. He resides in Atlanta Georgia with his family. Works at Manerva Funding Financial, Studied at Georgia State University and Married to Ayana Baker.
Asha Hadley, IFBB Physique Pro and them thighs though…thigh high to the SKY! 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. 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.
Sitting down and standing up from a chair works your quads in a similar manner as a squat, but with less strain. Sit toward the edge of a chair or on a bench with your feet flat on the floor and your back straight. Stand up from your seated position. As you stand, focus on using mainly your quads to bring yourself up. Sit back down, but make the movement as slow as possible. Work up to repeating this 10 times. During this exercise, your hands can rest on your thighs, but don’t press them into your thighs to push yourself up. If you find you keep using your hands to press up, dangle them by your side or cross your arms over your chest.
Even if you’re not strong enough to climb several flights of stairs, hopefully, you can tackle the single step in this exercise. Stand at the foot of a staircase. Step your right foot onto the first stair and use your quads to bring your body up until the right leg is straight. Bring the left foot up onto the stair. Pause for a count of two, then step down with the left leg and lower the left foot to the ground. Step the right foot back down to the floor. Step up again, but begin with the left leg. Continue alternating legs. Work up to 10 step ups per leg. Throughout this exercise, you may hold the stair railing for balance, but don’t use the railing to pull yourself up.
How committed are you to your weight loss goals? Use bwdw14 code at http://bit.ly/1dKO1wv and find out for yourself! Latoria Wright-Clark is more than committed. After she had her second child at the age of 25, she was weighing in at 266lbs wearing a size 20w (on her way to size 22) and was taking high blood pressure medication. She says… “That was my wake up call. Last year I started learning how to eat healthy doing research on how to read the nutritional labels which is very important in losing weight and portioning my meals.
I wanted to challenge myself this year and I ran my first 5k at the beginning of the year to date I have completed “5” 5Ks and I will be running my first 13.1mile (half marathon) in December. I’m always trying to challenge myself on reaching new goals and always trying to make progress. I now weigh in at 174lbs and I’m just 8lbs always from losing 100lbs, my workouts consist of weight training (which I feel some women tend to stray away from) but it works!! I love dancing, running, spinning which I plan on instructing next year.
I encourage anyone struggling with weight loss to just find a workout that you love, keep going, never give up, and give it all you got and as time passes by you will see the results.”
IG @get_fit_tory Find Latoria also on http://fb.me/getmessenger
Run your first 5K when you sign up for commitment day on www.commitmentday.com. and enter BWDW14 Promo code to save $5.00!
Commitment Day is a national event to kick off a shared healthy way of life movement. On January 1, the Commitment Day 5k will mark the start of the first day to renew our lives. In 35 cities around the United States, thousands of participants will run, walk and roll as a proactive stand against poor health, inadequate nutrition, controllable disease and spiraling healthcare costs.
Commitment Day supports and celebrates individual human achievements and the passionate pursuit of greatness — one milestone at a time. After all, living healthier is easy. All it takes is commitment. Commitment Day. It is not a resolution. It’s a revolution of you.
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.
“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.
“There’s new hope for heavy people desperate to lose weight. Many insurers are stepping up their coverage of obesity.
Is President Obama’s Affordable Care Act (Obamacare) wrong to ask for more screening and counseling for obesity covered under a preventive services benefit? One in 3 Americans are 35 pounds overweight which is a BMI of 30 or above. Obamacare will essentially force Americans to lose weight through incentives provided by employers and insurance corporations. By law, beginning in January 2014, you can be grandfathered into the program that develops plans to combat obesity with severe monitoring of your body mass index (BMI). This information will dictate how you are dealt with and what medical care services you are eligible for. Now that the American Medical Association (AMA) determined that obesity is a disease, and not a condition that you are able to control, do you believe that simply being obese means you have a disease? Does having the obesity disease mean you have to take new drugs to cure it?
Some insurance companies have helped obese patients fight fat for years. They’ve offered weight-loss and wellness programs at businesses, schools and in communities. Some have paid for prescription obesity medications and even covered expensive bariatric surgeries, including gastric bypass.
But now most insurance plans are required to help obese patients try to lose weight under President Obama’s health care law. Exactly how they do it is up to the individual plans.
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.
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.
Share dessert to control that sweet tooth. You don’t always have to pass on a treat, that is within reason. If you have been following your exercise routine, and diet plan regularly, it is alright to reward yourself. It is when we are continuously deprived that we tend to overindulge. It is natural that we have cravings for sweet things, especially chocolates and pastries. Many of us grew up with something sweet always ready to eat on the kitchen table, and old habits die hard;-) Just remember this is a reward, not a reason to restart. Go easy on theses things. Each time you have that something sweet understand you will have to account for that later in your day/week. You will only gain better habits by making better choices, and since few will eat dessert alone, offer to split it with someone.
Get some rest. You are eating right and exercising more often, so your body needs ample time to recover-to do all of the things necessary to repair muscles, properly utilize nutrients, and rid wastes. If you do not give yourself enough time to rest, your body isn’t prepared to perform all of the healthy activities let alone, the kids, the commute to/from work, and all of the other daily stress we all consistently endure. I’m not saying everyone needs 8-10 hours nightly. Not only is that not realistic, but generally unnecessary because most people actually need between 5-7 hours, provided you are not sick or injured. When you are rested, you are better prepared mentally as well as physically to make healthy choices, manage stressors, and maintain exercise regiments.
These are just a few tips to use as small changes to your daily/weekly routine. Living a healthy lifestyle starts with small changes that make a big impact over time. Be patient with yourself and diligent in your habit-forming. The small changes made over time are often the ones that stick:-)
Please join a Fitness Revolution here… http://bit.ly/1dKO1wv for Commitment Day with Black Women Do Workout in your city and use BWDW14 promotional code to save $5.00!
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…
“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 the picture on your right is the results of all of my hard work and dedication! I took the picture on the left in November of 2012 and the picture on the right November of 2013, I’m not at my goal weight, but I am well on my way and I’m very proud of my accomplishments thus far!”
Your weight is a balancing act, and calories are part of that equation. Fad diets may promise you that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to weight loss, it’s calories that count. Weight loss comes down to burning more calories that you take in. You can do that by reducing extra calories from food and beverages and increasing calories burned through physical activity.
How committed are you? Find out when you use promotional Code BWDW14 and save $5! –> http://bit.ly/1dKO1wv
Kelly Rowland “abs of steel” steals the show in every photo! Kelly told Shape Magazine for their October issue that she pays attention to what she eats. She does not like the lethargic feeling she gets when eating the wrong food so she keeps her food healthy. She has egg whites for breakfast, spinach salads for lunch, and she loves arugula. For satisfying her cravings for sweets she replaces Reese’s Peanut Butter Cups with half a tablespoon of almond butter on half a banana, sounds delish!
Her 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.
She also adds, “Self-reflection is so healthy. Journaling works for me — when I record the details of what I’m going through, whether it’s a relationship issue or negative thoughts, I can look back and see how far I’ve come. It makes me proud to see my progress and how I got through a bad situation.” What are you willing to give up for www.commitmentday.com? Use promotional code BWDW14 to save $5 and find out!
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 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. When I was 16 years old, I lost my own father due to side effects of diabetes — he was 55 and then my mother died from lung/breast cancer days before my 40th birthday — she was a young 61. I had to make a change for myself and to be around for my young SON. This ain’t about being “cute” this is about LONGEVITY. It is about surviving. Slowly introducing exercising, changing my eating habits and setting goals lead to my transformation for which I am eternally thankful!”
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.”
Spending her usual evening time in her sanctuary (gym) after having an extremely difficult day, along came a man who reminded her of something for that moment she really needed to hear. ”I just want you to know that I think you are beautiful,” he spoke softly as he briefly introduced himself and also respectful of her alone time, he continued on with his workout.
“Little did we both know that God had allowed our paths to cross. Little did we know that we both needed each other in our respective lives,” Kecia explained. “Together, and by the grace of God, we saved each other from ourselves.”
Kecia found love doing something that she loved and in a place that she sought as refuge for clearing her mind. Sometimes exercising your thoughts and emotions is just as important as exercising your body. Today, Kecia says she is happy to celebrate 7 years with her best friend and the best workout partner you can ever have in the entire world–Bryan Kelly. Bryan not only chose to love and cherish her as his wife, he extended his love to her two little boys and vowed to help her raise them into the wonderful young men they will become one day. Kecia says proudly, “I could not have asked for a better husband, father, lover, and friend.”
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. “This particular day they were giving free A1c testing. I wasn’t going to do it because I was afraid but this lady at church kept badgering me about it so I went. As I entered the room my heart was beating rapidly because I knew what I had been putting my body through. Thankfully, the test came back fine. However, as I was leaving I was still very bothered by the fact that I was, bothered about taking the test,” she said.
This was the first day of her new transformational journey. After being turned down for a Biggest Loser contest at a local gym, she decided to stick around and join the gym after speaking to a lady named Faith “Gymfeen” Womack.
“She gave me just the encouragement I needed as we were talking by her simply saying, ‘it’s OK.’ Those words stuck with me each and every time I went to the gym,” she says.
Dixon began her workouts slow with about 20 minutes cardio exercises or a Zumba class. She then began experimenting with a Clean Eating lifestyle and soon became comfortable with a more intense cardio routine by averaging 5- 10 miles per day on elliptical, cross trainer, and/or treadmill) and she says… “I SQUAT IT LIKE ITS HOT,” on a regular basis.
She also enjoys Yoga and keeps positive people around her. She says working with wonderful Black female trainers who offer fitness tips on a regular basis also keeps her motivated. She now focuses on eating more vegetables, fruit and lean proteins. She has a mock meal to stay consistent with her eating of a 4 oz. piece of steamed salmon, cauliflower, rice, steamed green beans and is drinking more water.
“By no means do I want anyone to think that this journey hasn’t had it’s hills and valleys because it definitely has, Dixon explains. “I have friends that don’t have huge weight problems and can eat as they like but I had to realize that I can’t. I learned not to measure my life against theirs. Words are so powerful so I began to read positive quotes and scriptures to help me through each day. This may seem small but this is one of the best things I could’ve done to lose weight.”
She says she made her faith in God her number one priority and that the journey isn’t just about her, it’s about a part of her life’s calling to help others that struggle as she has.
“Once I learned how to love Diamond, she says, “then I learned how to love everyone else. My creativity has broadened because of my weight loss. I am a jewelry designer and I can see more confidence in my work now. I use to constantly second guess myself but now I know that I can do anything. Last, but finally and not least, is my FB group called #Teamweightloss. This group of people looks to me to motivate them but they truly help make me be better. My final advice to anyone is to learn yourself. Weight loss is not measured by a diet pill or time period but rather by your willpower and sustainability. It is better to work towards being healthy than just being skinny. Once I wrapped my mind around this the pounds began to shed.”
If you would like to see more of Diamon Dixon’s journey please request her @Diamond D Dixon on Facebook and @ladydi31 on Instagram.
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.”
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!
“ I am now going on 4 years as a Pilates Instructor. I am also a runner, clean eater and I have dedicated my life to spreading the word about health. She says, “If I can do it, you can do it! There is so much more for me to share about my journey. To Join Candace Downs for 2 FREE Pilates classes here http://www.meetup.com/Black-Women-Do-Workout/events/149781222/ follow her weight loss journey and to keep up with her speaking engagements on Facebook https://www.facebook.com/icandiwellness, Instagram: candice_downs/Twitter: candice_downs
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.”
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.
“A few years ago my husband was diagnosed with diabetes, she explained. ”I made him a promise that I would do whatever the doctor told him to do because I was headed in the same direction, she said. he no longer needs insulin. We are continuing to fight and so far we have lost a total of 173 pounds. My advice to couples…pray and push! You can do this! Love yourselves to health! God bless!” Lesa James is hosting a FREE ZUMBA CLASS for the BWDW members for Commitment Day. Join if you are in the Monroe, Louisiana area here…http://www.meetup.com/Black-Women-Do-Workout/events/149565342/
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?
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 refrigerate/freeze them so that you can mix and match foods throughout the week. This way, you don’t have to spend a huge amount of time in the kitchen stressing out each day about what to eat. And for those of you gripe about healthy eating being more expensive, research actually shows that foods from convenience stores are less healthy and more expensive than a well-budgeted and planned out menu from items purchased in a grocery store. So the next time you hit the grocery store, remember the general rule of “eat it if it grew from the ground and if it had a mother.” Another great clean eating tip is to restrict your shopping to the perimeter of the grocery store. That’s where you’ll find most of the real, whole foods.
Give It A Shot
The whole concept of clean eating is pretty simple. So if you’re looking to lose weight, boost your energy levels, and just feel better overall, I’d highly recommend that you start trading in the processed stuff for more whole foods. I promise you, no one ever gets fat (or has difficulty losing weight) when their diet is crammed with things like water, vegetables, fruits, beans, and lean meats. But millions of people have blown up and will continue to balloon in size from drinking tons of sugary beverages and eating tons of the processed junk we call “food.” So just do yourself a huge favor now, and start eating as close to nature as possible. It really is one of the best moves you can make towards better health. Plus, clean eating is hands down the best “diet” for losing weight and keeping it off. – Doc
Dr. Phoenyx Austin is a physician, author, owner of Dr. PhoenyxFitBody products, and creator of the fitness site, DrPhoenyx.com. Check out Dr. Phoenyx’s awesome natural hair care book If You Love It, It Will Grow – available on Amazon, Barnes & Noble, and iBooks. And don’t forget to say hello to the Doc on Facebook, Instagram and Twitter!
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.
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.
If you haven’t tried it yet, you should join us for our next event for a very high intensity workout that will keep you moving the whole time. When you’re not throwing a punch, you’re ducking and weaving — or doing squats and abdominal work. The benefits are awesome, weight loss, increased agility and coordination, muscle tone and greater fitness all result from boxing.
Melt fat, fast!
Combining martial arts techniques and heart-pumping cardio, kickboxing is a high-energy workout that is guaranteed to burn calories and fat.
“It’s an incredibly efficient workout. Kickboxing alone burns about 750 calories in an hour,” says Sammie Kennedy, CEO and creator of Femme Fitale, Ontario’s newest women’s-only kickboxing and mixed martial arts program (MMA). “Add in jump rope and conditioning drills, and you could burn anywhere from 750 to 900 calories in an hour.”
The cardio-conditioning element of kickboxing is one of the most effective ways to burn fat—especially that stubborn belly fat that’s associated with an increased risk of heart disease, diabetes and some types of cancer. A study published in the American Journal of Physiology found aerobic exercise to be better at reducing belly fat than resistance training, by burning an average of 67 percent more calories.
With women’s boxing now a sport in the Summer Olympics, more and more women are getting into the ring. Find out what makes kickboxing such an amazing workout for women!
We want to thank our Houston, Texas Chapter for giving us one of the greatest fitness events ever! Mia Trevillion, cardio line dance instructor for Groove 44 Fitness Team put on a show! Not only did we have fun meeting one another through our meetup.com site,
http://www.meetup.com/Black-Women-Do-Workout/ but we burned calories, sweated out toxins and felt good afterwards enough to want to do it again! If you are looking for a fitness extravaganza in your city, please send us a message and let us know about it. We want to bring fitness fun to you!
CardioLineDanceTM was created by Bracken Ellis Potter to combine the benefits of cardio exercise with the fun of line dancing. It can be easily added to existing line dance classes as in the case of Groove 44, by adding an urban twist to assure great fun for all dance levels, from absolute beginner to advanced.
CardioLineDanceTM is a great way to get a cardio workout, a mental workout, and a dance refresher all in one. It is also a great way to get more dances in each class so you don’t forget the steps to the classics and still have time to add in new lessons. By following the simple steps given to you by the instructor, you learn rather quickly by repetition and the cadence that comes… .
Its springtime and for our May fitness challenge we are dropping it like a SQUAT as we take the “SQUAT IT LIKE IT’S HOT!” CHALLENGE! Get your tee shirt and join us for a Squat Challenge that will help you understand the benefits for a powerful way to boost your overall fitness and get some serious results—fast!!!
This exercise should be a part of everyone’s routine! It is easy to do, require no equipment, and can be done just about anywhere! More importantly, although squats are often regarded as “leg and butt” exercises, they actually offer benefits throughout your entire body, including deep within your core…
The Top 4 Body Benefits of Squats
- Builds Muscle in Your Entire Body Not Just Legs and Butt. Squats help build your leg muscles (including your quadriceps, hamstrings, and calves), but you also produce growth of cells in other parts of the body which promotes body-wide muscle building.
- Build A Better Butt! Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for lifting and tightening your behind, abs, and, of course, your legs.
- Burn More Fat! One of the most time-efficient ways to burn more calories is actually to gain more muscle so why not gain it where you know you really want it! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
- Help with Waste Removal! Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.
The 50 squats and lunges must be completed every day and should be done in a row resting on Sunday. You just cannot do 5 one hour 5 another hour etc. and break them up.
If you miss doing your squats one day, you can make it up the following day. However, you cannot do your squats in advance. For example, you cannot do tomorrows squats today so that you can take tomorrow off. Missing a day should be a rare if not nonexistent occurrence.
If you do squats as part of your daily workout or WOD, they can count towards the daily 50. *Strive for Integrity. There will be no one watching over you or telling you to get them done. It will be up to you to be accountable for yourself.
Could this be you? Rather than pass judgement, Chocolate lovers stand up, UNITE and pass the chocolate! There is nothing wrong with a little chocolate every now and then but some of you are taking it a little too far. There are some cues that may indicate a mighty affection for the dark or milky chocolate confection but we may be able to spot out other suspicious behaviors you may not yet recognized as an issue.
- If you imagine seeing yourself in every piece of chocolate you eat, then you are a chocoholic.
-If you eat death by chocolate cake with double chocolate ice cream with chocolate chips frosting with a side scoop of fudge, then you are a chocoholic.
-If you ate the chocolate bars you needed to make the smores you planned to make out of two brownies served with chocolate ice cream and chocolate topping, but then you also sucked all the chocolate topping out of the bottle before putting it on the ice cream, then you are a chocoholic.
-If you make brownies with the Hershey’s chocolate syrup package three time a week then add ½ cup of Nestles chocolate syrup, plus peal the wrappers off thirty-two Hershey’s chocolate kisses to dot strategically in the cake pan and ate the remaining 29 kisses left in the bag while it’s baking, then you are a chocoholic.
-If you buy the entire box of chocolates on sale at the bank teller window for a local school, ask for the name of the student selling the chocolate, then stalk that student and are arrested for stalking a student, then you are a chocoholic.
-If you wear silk boxers with a Godiva chocolate tank top while programming your personal cell phone ring manually to play “N E S T L E S nestles makes the very best CHOC LATE.” Then you are a chocoholic.
You want to lick this post or are inspired by some of these ideas, then you are a chocoholic.
Sugar is not your friend. There is nothing sweet or lovable about it. But it seems like every time you turn around there is something with sugar in it. There are only a few other things that can addict us in such a way and still allow us to function for years on end before showing any real, ill health effects. It’s sweet, it’s comforting, and is a part of just about everyone’s life. So in order to rid yourself of the blasted sweet tooth, you must take baby steps and wean yourself away from it ( just like any addiction).So what are you going to do about it? Take the Baby Steps Sugar Free Challenge and start this day and every other day in this month off doing it the right way! You can choose to do this challenge for either 2 weeks or a full month but anything you do for less than 2 weeks won’t get you the desired results that you may want.
- This challenge lasts for 2 weeks to the entire month.
Work at your own pace, but remember you have to wean yourself away by cutting back little by little every day. (no less than 2 weeks).
- Start with no foods that have added sugar of any kind.
No added natural sugars (honey, molasses, agave, etc.) Basically, if it has added sugar of any kind (natural or otherwise), don’t eat it. This includes any and all artificial sweeteners which are not considered part of a clean eating diet anyway. There will be naturally occurring sugars in milk and yogurt as well as in fruit. That’s okay. The idea is to give up ADDED sugars. So when you read a nutrition label, look at the actual list of ingredients. NOT the % of sugar per serving.
- Replace all other beverages with water and nothing but water.
- Stay positive, and never give in to people who will try to derail your success by simply saying “NO thank you” to their sweet temptations!
Stay on track with your results by journaling online your challenges, your successes and your results. This way we can all encourage you and more importantly relate to you with our own journey. Working together, we can do this!
Naomi Harris, the sexy star who played Eve in the latest James Bond 007 movie Skyfall, was quoted in Empire Magazine as being “very happy” about her new muscles. “It’s been a lot of hard work. My body’s completely changed,” she told Empire magazine. “I’ve got muscles where I never knew it was possible to have muscles, which is all very exciting. I’m very happy about that.” More women are learning to embrace strength training for muscle development not only just for the obvious reasons of a leaner and more toned body, but for more of the health and weight loss benefits. Here are a few of our top 5 benefits…
- Speed Up Your Metabolism: Muscle is one of the most metabolically-active tissues in the body so increasing your muscle mass will directly increase your metabolism.
- Defy Aging: The National Academy of Sports Medicine cites that sedentary people after the age of 35 begin to lose between .5% – 1% percent of their muscle mass annually. But if you start a resistance training routine along with a clean diet that includes adequate amounts of protein, you can prevent most of the muscle loss associated with aging.
- Improved Body Composition: An unhealthy body composition dramatically increases your risk for weight-related health issues such as diabetes and heart disease, as stated by the American Council on Exercise.
- Improved Your Glucose Absorption: Hyperglycemia, high blood sugar, is a major cause of complications with diabetes. Strength training can help prevent and manage diabetes by improving insulin sensitivity and glucose absorption. During weight training your muscles are emptied of stored sugar (glycogen), which allows them to absorb sugar (glucose) from the bloodstream, thereby lowering blood sugar. However, diabetics should use caution should because blood sugar levels during or after exercise can drop dangerously low. (source Soukup, J. et al. 1994. “Resistance training Guidelines For Individuals With Diabetes Mellitus)
- Post Workout Expenditure: Your body continues to need oxygen at a higher rate than before you began to exercise which is called excess post exercise oxygen consumption or (EPOC). The more intensity you use the longer the EPOC duration. So basically, the more intense your weight lifting session the longer you’ll burn calories post workout so go HARD!
If you are looking for the fountain of youth, perhaps you’ll find it flowing inside the vessels within you. Some people who view this photo may instinctively say, “Wow”I hope I look that good at 76 years of age!! Why not impulsively just do it now? There are some people who would love to look this fit and have the kind of determination, dedication and discipline to be fit that Ernestine Shepherd has at any age! It can be done and it’s no secret. The most powerful supplement you can take for your body to help slow down the aging process is Exercise! Exercise can slow, and even reverse, the most common signs of aging, such as muscle and bone loss, increased body fat, memory and cognitive decline, sluggish metabolism, heart and endocrine health issues, decreased libido, impaired immune system, and even depression. According to a study reported in www.arthritis.org, a study conducted with a group of 25 older men and women (average age of 70 years) resulted in a reversal of the genetic profile back to levels similar to those seen in the younger adults using resistance training which increased the group’s muscle strength. Before exercise training, the older adults were 59% weaker than a sample of younger adults; but after training, the strength of the older adults improved by about 50%, such that they were only 38% weaker than the young adults.
Tons of studies and research have proven exercise will make you look good and feel good. Still doubt it? If you want proof of what exercise can do to delay the aging process, a study of more than 2,400 British twins showed that exercising preserves telomeres, the protective caps of the chromosomes that carry genes. Every time a cell divides, telomeres get shorter. When the telomeres are too short, the cell cannot divide anymore and dies, which causes aging to occur. However, those who exercised 100 minutes a week had telomeres that looked about five to six years younger than those who performed about 16 minutes or less of weekly exercise.
Can A Divorce Help Your Diet? According to Cynthia Sass, nationally known nutrition and health expert, one of the primary causes for post-divorce weight loss has to do with the absence of something. “Often, women who divorce lose the ravenous appetite that the marital stress caused. After that difficult chapter of their lives is behind them, they often lose their cravings. That positive change can jump-start a health kick that prompts them to improve their diets and work out more, especially if they intend to start dating.”
DeeDee SoSerious Banks Hammet says that her impending divorce was the catalyst to her weight loss! Going from 210 lbs. to 142, by keeping the faith and staying positive she was able to run her first 5k in 32 minutes! Dee Dee says…”I started losing when I started going through my divorce which is still pending. It became my motivation each time I worked out by walking, running, weight training, and boot camp. I even stepped out on faith and ran my first 5K in 32 min. I also cut out sweets for at least 6 months now my body goes into shock if I eat to many bad foods. I’m so excited that I have looked into enrolling at GA State University for Exercise Science. This will help me to encourage and motivate others to know all bad things are not bad things just life lessons!”
Interested in trying out Zumba? Our BWDW Zumba Devotees got a killer workout with fitness extraordinaire Lynn Carter during our Zumba Fest with infectious Latin, Raggaeton and R&B beats that keep the heart rate elevated entirely! If you are not familiar with consistent and upbeat temple cadence of dancehall Latin beats, Raggaeton is an urban form of music which has its roots in Latin and Caribbean music. Its sound derives from the Reggae en Español from Panama. The genre was invented, shaped and made known in Puerto Rico where it got its name; most of its current artists are also from Puerto Rico. After its mainstream exposure in 2004, it spread to North American, European, Asian and African audiences. If you’re still not quite sure whether up temple beats, quick moves and an elevated heart rate combined with FUN… is for you, then don’t be. Just take a look at the diversification in the ladies that joined us for our Zumba Fest and know that after a few dances like no one is watching, you’ll start to get it, and you’ll be hooked!
Some people will seek any and every excuse to “not” exercise while yet there are still others who are so dedicated that they look for every opportunity just to stay on top. You ever wonder, right along with the will, a way to get plenty of fitness exercises into your life without all of that fancy equipment used in the gyms?
Andia Winslow just happens to be one of those people who can come up with the most creative opportunities to get in a full body workout including planking, strength training, upper body (triceps, biceps) cardio, core, and yoga all while doing the laundry! Don’t believe? Watch this video and check out some of our tips on how to watch TV and workout. Andia’s video called the TheFitCycle is a movie and a movement from a holistic philosophy that promotes a continuous effort to harmonize our bodies with the environment. Watch the “The Fit Cycle” video by Monique Walton, Director/Co-Producer here …
Via: Andia Winslow
- Walking Works– it’s always nice to get out and go for a nice brisk walk, especially in the fall months when the breezy swaying trees begin their live and in color metamorphosis that lets you know that something is changing. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of stairs, you can go up and down them a few times which will elevate your heart rate. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just do a couple fast walks around the house – it may not be very exciting, but it will also help keep the heart rate elevated.
- Jumping Jacks – Not only are these throwback fun activities from childhood a great memory to have of the good ole’ days – they are also great cardio exercises, and good for warming up, too.
- Push ups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You can pretend that you are our First Lady Michelle Obama in a push-up challenge, (she can do 25 in about 25-30 seconds). Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area while you watch your favorite television show.
- Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.
- Crunches – The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.
Continuing to fight an obesity crisis here in the U.S, our First Lady of the United States of America, Michelle Obama, decided to use her influential position to help create and promote a program that could potentially take a massive step in the right direction for controlling the childhood obesity epidemic. The “Let’s Move” programhttp://www.letsmove.gov/ has the First Lady, pop stars, large corporations, healthcare providers, and most importantly, schools all supporting the cause. Let’s Move encourages a healthier diet in and out of school, better food labeling, and increased daily physical activity for children. “Military leaders … tell us that when more than one in four young people are unqualified for military service because of their weight,” the first lady says in the prepared remarks, “childhood obesity isn’t just a public health threat, it’s not just an economic threat, it’s a national security threat as well.” ~Michelle Obama
Shantel Sims has been heavy all of her life but finally got to the point when enough was enough. Using only the mirror to determine the progress of her weight loss until her upcoming Doctor’s appointment, she is determined to stay the course despite any challenges.
“Just wanted to share this photo with you all. I have not weighed myself to know how much I have lost. My trainer advised me to let the mirror be my scale. The pic in the blue and white is from earlier this year. The red shirt is recent. I will know my weight next month on my next doctor’s visit. I’ve been heavy my whole life and finally decided it was time to do something about it. It’s still a struggle but I’m determined. I have changed my eating habits. Next week I will start the Shred Diet by Dr. Ian. But my diet now consists of veggies, fruits lean meats (I love grilled chicken), and water water water! When I eat cookies or any snacks, I make sure they are 100 calorie or healthy. The vending machine at work is a weakness but if I do go, I’ll get some trail mix or anything they have that’s acceptable. I now workout 4-5 times a week and have the BEST personal trainer. I try to train with him at least 2 times a week. I do a lot of cardio and strength training.”
Kenesha Nichelle Greer Shares her story for how she lost the weight on her own…
182 lbs gone! We work out! I started about two and a half years ago. I knew I had to lose weight, but I was so worried about sweating my hair out. As women, our hair is our crown and glory! So, I went to a beautician, who put too much strain on my hair unbeknownst to me.
When I took out my weave, I realized that all my long hair had been broken off and damaged! God had to fix me and all my hair fell out. I had to look at myself in the mirror for who I truly was with no cover ups, no hair, no make-up and I was disgusted. I cried and I prayed and I had enough discernment to realize that God was sending me a message to get it together! So, I changed my eating habits and started walking which turned into power walks to light jogging and even a Little running. I prayed for discernment, I prayed to God to help me make better eating choices-I prayed for him to change my taste buds and even my desires.
Supplements are okay and I do love them, but without you actually working out it will not work! My advice is to stay away from the scale as much as possible so that you are not so focused on a number. If you just have to see a number then measure yourself! And remember carbs are not our friend! Eat as much veggies as possible and make water your new best friend! I didn’t have a personal trainer, just friends who were down to help me get healthy! It was a whole lifestyle change. I’ve had a weight problem my whole life and it has truly been challenging! It has been a long time coming, but I finally feel like I am starting to like what I see in the mirror. My Birthday is October 21st and it feels good to know that I will be 26 years old and FINALLY under 200 pounds! I have lost 182 pounds and I’ve got a few more to go but Black Women WE CAN DO IT:-)
Feeeel soooo gooood! After your workout cool down and your body fatigue has faded away, one of the most amazing natural feelings begins to take over your body. You feel accomplished, satisfied and at ease with everything around you. Why? It’s because this is a natural high from your Endorphin supply! Those little Endorphins are small, protein molecules that are produced by cells in your nervous system and other parts of your body. Their main function is to work with sedative receptors that can relieve pain and give you a natural relaxing effect. So for sufferers of depression and anxiety? This makes endorphins your new best friend. So kick back, take a moment and ENJOY your after workout euphoria…you earned it!
The most popular form involves swimming, cycling, and running in immediate sequence over various distances. Training for a triathlon has many benefits including weight loss however most triathletes compete for fastest overall course completion time, including the time it takes to change between the individual swim, bike, and running components. Gaia Scott-Crouch shares her photo with us…Gaia says “Just wanted to share a photo of me and some friends before our international distance (1mi swim, 25mi bike, 6mi run) triathlon. With discipline and dedication you can do anything!”
From 215lb to 165! Her motivation was to be the best in professional, modern and hip-hop dance. Her challenge was the extra weight that held her back from booking the “big gigs.”
“I had to change it up, reveals Dreama Davidson, my workout regime consists of resistant training/heavy cardio…weights and power lifting with a lot stretching.
I work out 5 days a week with 2 resting days spread out (on occasion I might do just cardio on a rest day).
I switch my workouts up every four weeks so my body rarely gets use to any given routine.
The step mill and the bike are my best friends!! Lol That’s when I saw the weight really fall off.
I prepare my meals at the beginning of each week and drink a gallon of water a day.
My snacks include … Continue reading
If you find yourself riddled with these annoying little buggers, the best way to get rid of them is to “BURN THEM!” Here are some of our tips for burning calories.
1. Exercise to Burn Calories: When you exercise, your body burns calories to fuel your activity. Even after your workout has ended, your body is still burning more calories.
One of Mark Twain’s famous quotes…”The secret of getting ahead is getting started.”
The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first ones. Why not break down your weight loss goal into smaller goals starting with the easier ones. For instance..
Eat at least 5 small healthy meals a day
Drink plenty of water and stop drinking soda
No more refined sugar
Use your fist to determine portion size
Do cardio 30 to 60 minutes
Try strength training to build more lean muscle and to speed up your metabolism. These are all great tips but they are definitely not worthy of being called a “Secret” so share the good news and your own personal goals with us!
When you follow the basic disciplines for routine exercises and a clean diet you won’t need artificial enhancements to get the body that you desire! But yet some women are still willing to risk their lives seeking desperate measures for changing their body composition by injecting themselves with dangerous toxic chemicals as in the case of Shatarka Nuby (not shown) who was injected by Oneal Ron Morris…born a man (inset). Unbeknownst to her, she was injected with items including bathroom caulk, cement, Super Glue, Fix-A-Flat and mineral oil into the buttocks of her body. She died after being heard complaining of a burning sensation resulting from a blood infection in her hips that spread to her legs along with pneumonia-like symptoms. (source Google) Watch this video on the dangers of another near fatal attempt for butt injections and join our fitness challenge to find the safe and sure way to get the body that you want to have.
Our beautiful First Lady of the United States, Michelle Obama along with her “FAMOUSLY” sculpted arms captured the hearts of ALL last night at the 2012 Democratic National Convention! Her heartfelt speech on her husband, being Mom-in- Chief, healthcare, women, education and the overall American Spirit simply electrified the Nation! The warmth of her speech which mostly related the Obama’s family’s personal stories to many of the millions of voters who are and have struggled to make ends meet gave hope for greater opportunities to come without resorting to much partisan rhetoric, negativity or controversy. If Michelle Obama ever decided to run for the presidency, would you vote for her?
My mission is to lose the baby weight and to keep it off. I am a 26 year old single parent with a beautiful and feisty two year old daughter. During my pregnancy I gained over 55 lbs. I have never been a petite person but before I was pregnant I weight 147 and the day I walked into the delivery room I was a whooping 205! I am still a little embarrassed to admit I gained that much weight. To add on to it, I was Continue reading
Some of the most frequently asked questions on BWDW are regarding the ABS after a C-Section or or how to get rid of a “poochie” looking stomach. Many women who give birth via C-section are caught off guard after delivery with their new abdominal “skin maze”—the dreaded pooch, scar tissue and in some cases lumpiness. But never fret or give up hope because there is an answer and the Abs Doc Egean Collins has the Solution for how to significantly improve that particularly stubborn area. After having your stomach area stretched from it normal configuration for nine months, it will take some work on your part. The key is an improved diet and complete lifestyle change (usually six to eight weeks) once you get the green light from your medical Doctor to start exercises. Continue reading