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10 Most Common Workout Mistakes

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Although regular exercise is good for body and soul, diving head first into an advanced exercise program is not encouraged. It can even be dangerous if you dont avoid some common mistakes.

If you’re a beginner, your body isnt prepared for the types of strains exercise can place on it. As a result, engaging in an exercise program with little foresight and planning can lead to burnout, frustration and injury.
If you want to maximize your workout, it’s going to take a combination of motivation and the correct information. So let’s review the 10 most common mistakes that can be easily avoided.

1. Skipping the warm-up – Muscles need time to adjust to the demands placed on them during exercise. Before hitting the gym or jumping into your regular cardio workout, you should take a few minutes to gently walk, cycle or whatever you choose to prepare the body for heavier activity. Breaking a light sweat will get your blood pumping, warm up muscles and ligaments, greatly reduce your risk of injury and increase the effectiveness of your workout.

2. Skipping the cool-down – Due to time constraints, many people head straight to the showers after their last repetition or as soon as the timer on the treadmill dings. Instead, take a few minutes to lower your heart rate close to its resting rate. This will reduce your risk of injury and give you a few minutes to incorporate some relaxation into your routine.

3. Not stretching – Flexible muscles are far less likely to be pulled than tight ones. Stretch before a heavy workout or after your workout as a warm-down. Never stretch a muscle without warming up first to reduce your risk of injury even further. Regular stretching greatly increases your flexibility.

4. Lifting too much too fast – Placing demands your muscles are not prepared to handle is the best way to injure yourself. Gradual, progressive resistance is a far more effective and safe way to increase muscle strength. You should select a weight that allows you to do 1015 repetitions. If you cant do 10 reps, the weight is too heavy. If you can easily do 15, then increase the weight by five percent.

5. Using too light a resistance – If you are doing over 15 reps or have not increased your resistance in over two weeks, it is time to progress. If you want to improve, you have to keep your muscles stimulated. If you continue to do the same weights with high reps, you will maintain your current physique and not advance.

6. Being a Weekend Warrior – The mistake of the person who tries to fit a week’s worth of exercise into a Saturday afternoon! For weight loss, it’s more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes. For others, the expectation that a workout must be intense to be effective can lead to burnout or injury while others abandon their training altogether.

7. Waiting until you are thirsty to drink – Only camels can go without water! For the rest of us it’s a necessity! Dont wait until you feel thirsty because you are already dehydrated at that point. Drink plenty of fluids before, during and after your workout.

8. Using bad form – It’s much more effective to choose a lower level, speed or weight and perform the exercise properly than it is to go too fast or too heavy and use poor form and momentum. Lower the intensity to the point at which you can maintain good posture. An example of poor form would be leaning on the Stairmaster handrails or swinging the dumbbells during a bicep curl.

9. Resting too much – While it’s true you don’t want to overdo it, taking too much time in between exercises can decrease the training benefits and set you up for injury. Allow for about 30 seconds between toning exercises — which is usually just enough time to move to the next station and set up. You should exercise intensely enough to work up a light sweat, get your heart beating and feel a sense of satisfaction for having completed your workout.

10. More is better – It’s not necessary to spend over an hour doing cardiovascular exercise. Studies show that the risk of injury outweighs the benefits after 60 minutes. Sessions of around 45 minutes most days of the week are recommended for weight loss.

Remember, exercise is only one link to a complete program of well-being. Mental, spiritual and psychological “workouts” are just as important. Your body will repay you! The only thing left is to just do it… safely.

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Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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Body

Your Guide To Shopping For Produce

Find out what produce you should definitely buy organic, and what is okay to buy conventionally

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It seems to be getting harder and harder to know what is being sold to us at the grocery store. We know that the beautiful, shiny produce is the most affordable but probably contains the highest amounts of wax, pesticides and other chemicals. However, organic can be a bit pricey and possibly unavailable, depending on where you have access to shop.

Did you know that the USDA found a total of 178 different pesticides and pesticide breakdown products on the thousands of produce samples it analyzed? The pesticides persisted on fruits and vegetables even when they were washed and, in some cases, peeled.

See what happens when you pour hot water on conventional apples. The chemicals literally melt! It’s important that we buy organic and if we cannot, at least wash our produce prior to consuming (Video: Laurline Eldemire Lawrence via Facebook):

Check out the most recent list of produce that you should preferably buy organic, known as the ‘Dirty Dozen,’ and which produce is safe to purchase conventionally, known as the ‘Clean Fifteen.’ While you may not find every produce item you like to eat on these lists, this is a great start!

fruit, vegetables, organic

Dirty Dozen/Clean Fifteen. Credit: EWG

Read the full report here:

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Culture

Angela Rye Set To Join BET For New Program

The cultural and political thought leader’s new series ‘Angela Rye’s State of the Union’ begins January 31st

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Angela Rye, BET

It’s about time! We are excited to learn that Angela Rye, Principal and CEO of Impact Strategies, CNN political commentator and NPR political analyst, will be joining forces with BET to deliver a new program, launching this month.

Rye is set to host and executive produce the quarterly news show, which is poised to dig deep into issues and stories affecting black America.

“Working with BET always provides a reminder of why I began to do this work,” Rye said in a statement to Blavity. “It is essential that we have platforms where we can discuss our politics, our challenges, and our culture through our respective lenses. The upcoming special will provide a glimpse of what’s to come with our partnership.”

The first episode of the series is tentatively titled “Angela Rye’s State of the Union,” which will be a primetime rebuttal to President Trump’s State of the Union address airing Wednesday, January 31 at 10PM PT.

Read more on Blavity

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Gee Bryant A Force To Reckon With in the Fitness Industry

Atlanta’s Transformation Specialist Talks About His Road from Uncertainty to Becoming a Successful Businessman and Celebrity Trainer

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gee bryant, ri28

Fitness expert, success coach and entrepreneur Gee Bryant has always been a hustler with a “MUST get it” attitude, and he’s walking in his purpose. He’s the brains behind the #1 online fitness program Results in 28 Days and owner of The Loft Atlanta, Phlexx Fitness and is CMO of Fitness Plane.

Gee says that he never had a “real” job and did whatever he could to make money. He tried multiple business ventures that eventually led him to become a personal trainer, as a way to work for himself while also staying active. Even though fitness was never cool where he’s from, Gee says he’s always been in his own lane. He has always recognized that he is unique and learned that by being a personal trainer he had a major impact on people. This hobby eventually transformed into a passion.

gee bryant

Growing up in Philly, Gee says there was a lot of pain – he used to reflect on it and let it consume him, but now he uses his pain to push him further.

“You can’t be a victim your whole life.”

In 2015, after starting to create buzz around his name as a personal trainer, Gee decided to move to Atlanta with just his car and clothes. He created boot camps, trainings, began marketing himself on social media and just doing anything to make money, to pay rent, and to NOT go back.

“If you ain’t willing to go crazy, then leave the entrepreneurship game.”

Gee created a business plan with the mindset, “I’m going ALL IN.” He started with, “How much money do I want to make? And, How many people do I need to help?” He also began reading books and focusing on personal development.

“As you expand, your mind has to expand as well.”

Gee had a plan and a goal, and decided to do anything he could to make it all come true. His efforts started to work so well that Gee had an overload of clients, which then gave him reason to open up his first gym.

During this time he was constantly growing his brand on social media and in the fitness profession, but knew he wouldn’t be able to fully execute his vision without the right help. So, he reached out to trainers to hire and assist in his gym.

“I’m a control freak, but I had to learn how to let go. It’s better to have someone who can do something 70%, than you trying to do it 100%. If you try to do everything you’ll burn yourself out.”

Gee began pushing online programs that he created on his own, recorded on YouTube and from that he started increasing his clientele. From there, he built his website.

“For this to go global, it has to be beyond me.”

It was then that Gee created the RI28 program. Gee says he makes his program different.

“I get their mind right. Your body won’t go where your mind won’t let it.”

Gee says his program is so effective because it’s easy to follow, he has the RI28 Facebook support group, it’s only a 28 day program, the meal plan and workouts are included, he has a team of like minded people behind him, and it’s SIMPLE.

ri28, gee bryant, joseline hernandez

The Loft Athletic Club opened in Atlanta, GA this year. Not only did Gee need a bigger space, but he says, “It was time.” Loft Atlanta is FOR Atlanta.

“I did it MY way, he says.” He never cheated the process, and changed and helped thousands of people do the same thing.

What he wants people to know is that they can do whatever they want, not become a product of their environment, and he wants his legacy to be a legacy of SERVICE.

Gee encourages other entrepreneurs to be obsessed and consistent about their brand and reminds us that small daily improvements = long term results.

2018 is here and there is so much more for Gee Bryant to accomplish. Make sure to follow him @geebryant and via his website to not only stay in the loop with what he’s up to next, but to get all the information on how to join any of his programs or find his facilities.

gee bryant

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