How to

Breast Cancer Survivor CrossFit Kim

cross fit kim before and after survivor ribbon_edited-1Hi may name is Kim and this is my story. I am no stranger to facing obstacles. I am a single parent, working professional, grandmother and a 12 year Breast Cancer Survivor! With all of that, I found myself weighing more than I could have ever imagined and I knew that if I wanted to be healthy I needed to do something about it. I started following Black Women “DO” Workout! and got motivated enough to seek out a workout that felt would work for me and my goals. I wanted quick results and after much research I came across one of the toughest workout programs I could find.  See my workout here…

Continue reading

Eating From My Garden

stuffed collards greens and turkey

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

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

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

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

BWDW, Timbuk Fitness & Andrea Kelly!

TIMBUK FITNESS WITH SPOKESWOMAN ANDREA KELLY OF VH1 HOLLYWOOD EXES

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

Updated Coming to America promo Diadie_Andrea1

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

Food Journal Benefits

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

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

BWDWO YouTube Channel

Instagram Info

Black Women "Do" Workout!

Official BlackWomenDoWorkOut IG page. Please email For business inquires or partnership opportunities -Jontae@bwdwo.com
536
Photo
24182
Followers
205
Followings

On Demand Recipes and Workouts!

Buy Now!

Shop for E-Z Kick Start E-Book!

Add to Cart View Cart

Join Our Newsletter for New Offers!

Now a Word From Our Sponsors…

Advertise
Buy Now!

facebook Activity