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The 2012 NBA playoffs are officially underway. And unfortunately, just as post-season play began, two players’ seasons have abruptly ended due to injury.

Derrick Rose, last season’s MVP and New York Knick sensational rookie Iman Shumpert, worked hard all season at the chance to play for the big trophy only to be forced to watch from the sidelines. NBA fans across the country and world surely gasped at the news that Rose is out for the season with a torn anterior cruciate ligament (ACL), after already enduring a season plagued by injury.

Knee injuries occur quite often in our society and in sports. According to the National Academy of Sports Medicine (2008) nearly 70% of knee injuries are considered non-contact injuries as seen in both Rose and Shumpert.

The knee is a vulnerable joint in the body due to its lack of movement from side to side and rotationally. You don’t have to be an athlete to experience a serious knee injury. Black Fitness Today has some great tips on how to prevent these types of injuries:

Deceleration:
This is equally if not more important that acceleration training. Most injuries occur when attempting to slow down and/or change directions, as seen with both Rose and Shumpert. Female athletes should definitely incorporate deceleration training in their sport-specific training, as having naturally wider hips increases the chance of knee injuries.
Exercises: Deceleration Mechanics Drills

Flexibility:
In order to properly move the body in sports and in normal activities in life, each joint has to have optimal range of motion, which can only be achieved through a sound flexibility program. Neglecting flexibility will cause muscle imbalances, creating tight and overactive muscles which will surely lead to injury.
Exercises: Spend time working on restoring flexibility. Stretching, yoga, Pilates and foam rolling will help decrease risk of injury.

Balance:
Many injuries occur due to a lack of balance. As we age, this becomes even more prevalent. In athletics and during normal daily activities, optimal balance is required when changing direction. Start incorporating exercises that require you to practice balancing your body weight. Increasing your balance will decrease your change of injury in both athletics and in normal daily living.
Exercises: Try standing shoulder press or bicep curls standing on one leg.

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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Health Tips

How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

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Credit: Possible Pat

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IS MEAL PREPPING RIGHT FOR YOU ? I’m a firm believer in always staying prepared…

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IS MEAL PREPPING RIGHT FOR YOU ? 🍱
I’m a firm believer in always staying prepared ! Why ? Because if I’m hungry I won’t end up eating fast food or something I know I shouldn’t be having. My suggestion is prepare your food for 2 Days that way it stays fresh 👍🏻 consistency is key and if you want to reach your goals, it’s going to take disciple.

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Credit: Possible Pat

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Mike Rashid on Morning Routine

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Sharing some of my morning routine…

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Credit: mikerashid

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