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  • A key component in achieving optimal fitness levels
  • Required in everyday situations
  • Prevents injuries
  • Important for everyone

According to the National Academy of Sports Medicine (NASM), approximately 70% of all anterior cruciate ligament (ACL) injuries are considered non-contact injuries.  70% of all knee injuries are due in part to a lack of balance!

Balance is no longer just an issue with seniors.  Statistics show that most ACL injuries occur between the ages of 15-25.  Inactivity is affecting the youth; kids and young adults are injuring themselves everyday because they lack the ability to balance themselves in everyday activities.

Performing common balance exercises help build the necessary balance to prevent serious injury. Balance exercises can be simple yet effective and should naturally progress in difficulty. One good thing about increasing balance is that balance exercises can be done anywhere.

*Safety is the main thing to keep in mind when doing balance exercises. Begin all balance exercises by using a doorway, chair or table to hold onto (you can also ask a family member, friend, or staff member to spot you). If spotting yourself, begin securing yourself with two hands, as you progress, move to one hand, various fingers, hands-free and lastly eyes close.

*Only do exercises that you are safely capable of doing. The goal is to prevent injuries, not to create them.

Here are some exercises you can try to help improve your balance:

  • Single Leg Stand

Alternate standing on one leg. Hold in place for 10-15 seconds. Try various  surfaces around your home a few times per day. Standing on one leg will help you build balance and find areas that need improvement.

  • Heel-to-Toe Walk

If you have ever watched the television show COPS, you may have seen this exercise performed by many “productive” members of society.  Place the heel of one foot directly in front of the toes of your other foot. Alternate feet with each step.  Use your arms to help balance you, if needed.

  •  Chair Dips

Getting in and out of a seated position can be a challenge for some. Getting out of a chair requires balance and  strength, so practice standing up and sitting down first by using your hands, hand, and lastly no hands.

As you progress in difficulty in your balance exercises, it may be necessary to use balance equipment to continue to challenge yourself.  Balance equipment is great for building greater core stability and strength. Try some of these balance exercises to increase your balance and to help prevent injuries on your journey to greater health and fitness.

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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How To Do The Barbell Hip Thrust…



Are you struggling to build bigger glutes?

Check out my video to learn about the 4 cues you must use with the barbell hip thrust in order to perform them with excellent form and maximize your gains.

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Michael B. Jordan Gained 15 Pounds of Muscle for Killmonger Role

Wallace Has Come A Mighty Long Way!



Killmonger, Black Panther, Michael B. Jordan

Erik Killmonger is a very powerful character in Marvel’s Black Panther. The supervillain, played by Michael B. Jordan, along with his dominating spirit and his pain, was just as important to the story line as the evolution of T’Challa. While there’s generally an antagonist in films (spoiler alert coming if you haven’t seen the film) – we didn’t find Killmonger to be so much of a villain after all.

Corey Calliet is the man behind Michael B. Jordan’s gains, and arguably another person who contributed the overwhelming success of the movie. The celebrity trainer, seen now on Revenge Body on E! helped Jordan bulk up, as well as help other stars like Angela Bassett, be at peak physical condition for Black Panther. Calliet has worked with Jordan in the past, most notably for Creed and the Fantastic Four reboot.

Michael B. Jordan, Killmonger, Black Panther

Photo: Men’s Fitness

“When you see him, you need to be scared, you need to be intimidated. We don’t want the nice, young-looking Michael,” Calliet said in an interview with Men’s Health Mag. He also describes his training style to that of an artist taking a chisel to a block of marble. “I’m talking about sculpting a body, not just conditioning it to be fast…I wanted to make his shoulders look better. I needed his upper chest to pop. I needed his back to tell a story. I wanted his back to look like a globe, like a map.”

So how did Jordan get his gains?

Jordan’s Black Panther Workout

To make Calliet’s vision come to life, Jordan was doing two to three workouts and eating six meals a day. To sculpt his chest and back, Calliet had the actor going back to basics — with a lot of weight.

“[We did] a lot of old-school bench presses, lat pulldowns, deadlifts — nothing fancy, just really contracting the muscle,” Calliet says. “We lift heavy — a lot, a lot of times.”

Get more details on Calliet’s training with details with Jordan here .



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5 Reasons People Quit Going To The Gym



1)  I don’t have time to workout

It takes 21 days to develop a habit. Diligently plan out the next 3 weeks, incorporate at least 30 minutes of exercise into your daily regimen for 3-4 times a week. Make having an active life intentional. Put it on the same level as having lunch or getting sleep. As you work-out, it will soon become a non-negotiable, similar to eating and sleeping.

2)  It’s Too Crowded And People Watch Me

The gym isn’t the only option that will help you reach your body goals. There are various in-home regimens that you can following YouTube or your favorite social media fitness professionals. Fitness is doing more movement than you did the day before. Lunch break walks, morning workout routines, and bike rides all support your desire to have an active (and private) lifestyle.

3)  I’m Not Losing Any Weight

Getting the body you desire requires a lifestyle change. Oftentimes we believe workouts are enough, but eating and sleeping are also main components for weight-loss. Fat is burned during your body’s recovery stage and muscle building process. As you work out, obtain 6-8 hours of sleep to maximize gains. Clean eating cannot be overlooked, a high protein-low carb diet is key. We have to break our traditional mindsets of consuming 3 meals a day and get accustomed to eating 6 times a day. Eating 6 times includes 3 meals along with 3 snacks, which can also include smoothies and shakes.

4)  No One Will Know If I Quit 

Accountability is vital to starting a new workout routine. Identify a workout partner. If you can’t find one, write a contract with yourself. Sign your contract and hang it somewhere so you can see it everyday. Knowing you have a commitment to yourself or your partner will help you form healthy, weight-loss habits.

5)  I Just Hate Working Out!!!

You may hate the gym, but everyone loves a good reflection in the mirror. Everyone wants to add years to their life and working out does just that. You have to ask yourself every day, “does my lifestyle add years to my life or subtract them?”Medications and hospital bills can become very expensive so prevention has to be the focus. Remember: the healthier we are, the better the reflection we have in the mirror.

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