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Today was a beast of a workout because I am battling a nasty cold. I’ve been sick the past few days and said chalk the gym. Today I decided at the last minute sick or not, I had to get a good workout in. The gym closes at 9pm but my wife and I made it with an hour to spare. It was tough but I made it through! 

We’re doing a strength building program called Boring But Big. It’s a solid program solely based on strength building, so I make sure to get some isolation supersets after the heavy lifting.

Today’s Workout:

Barbell Incline Bench
*Superset each setpull-ups and 1 minute run @75-85%
-Warm up
90lbs x 5
115lbs x 5
135lbs x 3
-Working Sets
180lbs x 3
190lbs x 3
205lbs x 3+ (as many as possible) I did 7

Narrow Grip Barbell Incline Bench
(4 sets) 12-15 x 135lbs w/ resistance band attached

*Superset each set with DB row and 1 minute run @ 75-85%

Lauren and I worked down to the last minute. Now it’s time to do some yoga.

Live life like a champion! #iambft

 

– Ilen

Ilen Bell is a certified fitness professional and co-founder of Black Fitness Today. His passion for community advocacy, producing relevant stories and providing tools and resources that cater to the underserved African American community remain at the forefront. His credentials include advanced education in exercise science and internet marketing, the fitness industry highly-respected certified strength and conditioning specialist certification, and multiple web fitness series on top websites LIVESTRONG.com and eHOW.com. He is focused on further building explosive, dynamic and approachable brands to help the African American man and woman feel empowered, valued and identified in the global health and fitness industry.

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#BlackGirlMagic on 2017 American Music Awards Red Carpet

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ciara, ama 2017, black fitness today

On the AMAs red carpet: Ciara

The mom of two said she gained 60 lbs during both of her pregnancies and had to work very hard to get back in shape. “I said I wasn’t going to gain 60lbs carrying Sienna…and I did exactly that!” she stated in an Instagram post.

Every postpartum journey is different, but you can’t help but be motivated by Cici! “After delivering my son, a 9-lb. 10-oz. baby, and gaining 60 lbs., I was committed to [returning] to how I felt before I had him. Four months after having him, I was back to my original shape,” she said. “There’s something very empowering about that. Something about that gave me an extra pep in my step, and motivated me even more to go harder.”

Photo: Getty Images

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On the AMAs red carpet: Tracee Ellis Ross

Tracee on her body confidence with the Tracy Anderson Method workouts:
“…I have to say that Tracy Anderson’s workout the last five years has been really good for me. I love the studio atmosphere, I love how beautiful and sexy and long and strong I look when I work out, and I love the loud music.

I find that, as adults, we stay so regimented in our movement, even if we get on a treadmill. The music changes all the patterns, and my body gets to move freely, so you feel amazing—which is ultimately the point of the workouts, too. One of the things that’s most encouraging is you see a roomful of women working their asses off and looking beautiful. You see women in their 40s wearing jog bras and their stomachs out proudly, walking in a stance that says, “I love my body,” and that’s exciting to me.”
(via Health mag)

Photo: Getty Images

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kelly rowland, ama 2017, black fitness today

On the AMAs red carpet: Kelly Rowland

Kelly on her morning routine: “The first thing I do is at least two or three minutes of meditation. I started doing that after I had my son. It has helped me tremendously. It just puts you in an easier mind space. There’s so much you have to deal with in one day, and I feel like meditation prepares you for anything that comes to you. You won’t flip your lid on the first thing that shakes you up a bit. It puts you at ease.

My favorite thing to eat in the morning is oatmeal. I add a little maple syrup, a little salt, and almond milk, and I’m set. Sometimes I’ll add cinnamon and some raisins and pumpkin seeds. I don’t need caffeine in the morning, but if I have to it’s usually through green tea.

I am a morning workout person. I don’t think I could really be as connected or focused in the afternoon if I didn’t do it… It’s definitely a HIIT workout, and I feel a lot better and more centered from doing it. Having my son really did a number on my body…”
(Via: Well + Good)

Photo: Getty Images

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Dancing ABS FULL Workout -Keaira LaShae

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Join me in this FUN DANCING ABS WORKOUT! 3 – 4 TIMES A WEEK FOR BEST RESULTS!
CONFIDENCE EBOOK: https://teamlashae.myshopify.com/collections/all
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Order DANCE MOVE WERK Fitness DVDs: http://keairalashae.com/shop/dance-move-werk-dvd/

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Attn: Keaira LaShae
4850 Sugarloaf Pkwy
Suite 209 #513
Lawrenceville, GA 30044

SOCIAL MEDIAL
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Fat Loss

Millionaire Hoy Leads Live Workout on Major TV Network

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3 DAYS LEFT: 20% OFF FIST BUMP TEES: https://goo.gl/v1REhh
FREE OCT 2017 WORKOUT CALENDAR: http://bit.ly/2fDmFQV
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❄ Support us on PATREON and gain access to up to 75+ exclusive workouts + much more: https://www.patreon.com/MillionaireHoy

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