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!

Stay Determined At Any Age

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

Ernestine Shepherd Staying Fit Despite Being 76!

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

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!”

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

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

Floor Crunches for the First Lady

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

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:-)

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!

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.

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?