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-Shirt online and Get in FREE!!!Join fitness extraordinaire Mia Trevillion with Arlevia Davis, and Groove 44 as they host the Black Women “DO” Workout! meet up in Houston, Texas. Cardio Urban Line Dance mixed with a little Zumba, Caribbean Cardio Heat & Boot Camp are on tap. You don’t want to miss out!! —
Its springtime and for our May fitness challenge we are dropping it like a SQUAT as we take the “SQUAT IT LIKE IT’S HOT!” CHALLENGE! Get your tee shirt and join us for a Squat Challenge that will help you understand the benefits for a powerful way to boost your overall fitness and get some serious results—fast!!!
This exercise should be a part of everyone’s routine! It is easy to do, require no equipment, and can be done just about anywhere! More importantly, although squats are often regarded as “leg and butt” exercises, they actually offer benefits throughout your entire body, including deep within your core…
The Top 4 Body Benefits of Squats
- Builds Muscle in Your Entire Body Not Just Legs and Butt. Squats help build your leg muscles (including your quadriceps, hamstrings, and calves), but you also produce growth of cells in other parts of the body which promotes body-wide muscle building.
- Build A Better Butt! Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for lifting and tightening your behind, abs, and, of course, your legs.
- Burn More Fat! One of the most time-efficient ways to burn more calories is actually to gain more muscle so why not gain it where you know you really want it! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
- Help with Waste Removal! Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.
The 50 squats and lunges must be completed every day and should be done in a row resting on Sunday. You just cannot do 5 one hour 5 another hour etc. and break them up.
If you miss doing your squats one day, you can make it up the following day. However, you cannot do your squats in advance. For example, you cannot do tomorrows squats today so that you can take tomorrow off. Missing a day should be a rare if not nonexistent occurrence.
If you do squats as part of your daily workout or WOD, they can count towards the daily 50. *Strive for Integrity. There will be no one watching over you or telling you to get them done. It will be up to you to be accountable for yourself.
Could this be you? Rather than pass judgement, Chocolate lovers stand up, UNITE and pass the chocolate! There is nothing wrong with a little chocolate every now and then but some of you are taking it a little too far. There are some cues that may indicate a mighty affection for the dark or milky chocolate confection but we may be able to spot out other suspicious behaviors you may not yet recognized as an issue.
- If you imagine seeing yourself in every piece of chocolate you eat, then you are a chocoholic.
-If you eat death by chocolate cake with double chocolate ice cream with chocolate chips frosting with a side scoop of fudge, then you are a chocoholic.
-If you ate the chocolate bars you needed to make the smores you planned to make out of two brownies served with chocolate ice cream and chocolate topping, but then you also sucked all the chocolate topping out of the bottle before putting it on the ice cream, then you are a chocoholic.
-If you make brownies with the Hershey’s chocolate syrup package three time a week then add ½ cup of Nestles chocolate syrup, plus peal the wrappers off thirty-two Hershey’s chocolate kisses to dot strategically in the cake pan and ate the remaining 29 kisses left in the bag while it’s baking, then you are a chocoholic.
-If you buy the entire box of chocolates on sale at the bank teller window for a local school, ask for the name of the student selling the chocolate, then stalk that student and are arrested for stalking a student, then you are a chocoholic.
-If you wear silk boxers with a Godiva chocolate tank top while programming your personal cell phone ring manually to play “N E S T L E S nestles makes the very best CHOC LATE.” Then you are a chocoholic.
You want to lick this post or are inspired by some of these ideas, then you are a chocoholic.
Black History Month is an annual observance in the United States, Canada, and the United Kingdom for remembrance of important people and events in the history of the African diaspora. However, there are some of us who are blessed to have someone in our life today that has the beautiful quality to influence you to become your personal best! Every community has its influential people –elected officials, entertainers, social/political activists, pioneers, business people, religious leaders, artists, or just friends and family when it comes to how to make things happen.
Black History Month had its beginnings in 1926 in the United States, when historian Carter G. Woodson and the Association for the Study of Negro Life and History announced the second week of February to be “Negro History Week”. This week was chosen because it marked the birthday of both Abraham Lincoln and Frederick Douglass. Woodson created the holiday with the hope that it eventually be eliminated when black history became fundamental to American history. Negro History Week was met with enthusiastic response; it prompted the creation of black history clubs, an increase in interest among teachers, and interest from progressive whites. Negro History Week grew in popularity throughout the following decades, with mayors across the United States endorsing it
In 1976, the federal government acknowledged the expansion of Black History Week to Black History Month by the leaders of the Black United Students at Kent State University in February of 1969. The first celebration of Black History Month occurred at Kent State in February of 1970. Six years later during the bicentennial, the expansion of Negro History Week to Black History Month was recognized by the U.S. government. Gerald Ford spoke in regards to this, urging Americans to “seize the opportunity to honor the too-often neglected accomplishments of black Americans in every area of endeavor throughout our history.” Source Wikipedia. http://en.wikipedia.org/wiki/Black_History_Month
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!