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Interviews

Heather S. Takes Fitness From “Hobby” To NPC Bikini Competitor

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Heather Sumpter

This month we had the opportunity to chat with NPC competitor Heather S. about her fitness journey from getting started to how her life has changed since taking on a healthier lifestyle. Read Heather’s inspiring interview to get the lessons she has learned along the way, tips on how you can not only start your journey but also stay on track and see how what was once “just a hobby” for Heather has now become a lifestyle! 

How would you describe your life before you began your health and fitness journey?

Life before my fitness journey was a normal college life. Although I majored in exercise science, I was not exactly 100% healthy. I would eat whatever I wanted, go out on the weekends and drink, and think I could exercise it away. I was never happy with my body and could not figure out how to fix it.

What led you to want to change your life?

I always read the fitness magazines and wanted to compete. After college, I wanted a hobby to occupy my new-found free time. Once I started researching about cleaning up your diet, I knew this would be a challenge but I was determined to try it. Everyone laughed at me when I told them I was going to try to compete because they knew me as the “foodie” who loved her happy hours. I was always trying some new diet and failed. This gave me more motivation to prove them wrong.

Heather Sumpter

How has your life changed since your transformation and journey?

It has given me a complete change for the better. I am healthier than ever and love the way I look. I have more energy and have not been sick since I have started this in 2011. I use my knowledge to inspire others. I no longer drink alcohol and feel better for it. I have found my purpose and live my life fulfilled because I am helping others change their habits through my example.

Have you experienced any difficulties on your journey and if so, how have you been able to overcome?

At first, my friends did not like or understand that I did not want to go out anymore. I felt pressure to drink and party like my old ways and sometimes felt left out but I knew if they were really my friends they would stick around. I would also get comments about how I was too skinny and how I did not eat (even though I eat 6-7 times a day). In the black community being ‘thick” is something that is praised and people seemed offended I did not want to be like that. I just realized that people will always criticize the unfamiliar and people eventually came around when they saw this was permanent.

Many people feel they are too busy or have too many obstacles as to why they can’t make a lifestyle change or live healthier? What excuse busters or advice do you have?

It’s important to be organized. If you have to make a schedule for yourself to make the time then do it. If you want something, you will find the time. Just like you find the time to go shopping or out with friends. 1 hour of exercise is only a small part of your day. Most of the time we spend Saturdays or Sundays relaxing and watching a movie; why not take that time and prep your food for the week, which saves you even more time to finish tasks during the busy week.

Keep your gym clothes in your car to remind yourself to go before or after work. A lot of black women give me the line “I’m not trying to lose my butt!” Curves are beautiful, and exercise makes them even better. In fact, I have more curves and booty than before. Don’t make excuses on why you can’t because there are so many reasons why you can.

Heather Sumpter

How do you keep your body in shape? What is your typical nutrition regimen?

I stay in shape by doing cardio consisting of running distance and sprint intervals. I also like to incorporate HIIT and plyometrics. As for resistance training, I lift weights five days a week working a different muscle group each day.

I prepare all my meals for the week on Saturday or Sunday. It is important to have a plan for becoming successful such as, I eat about 6 meals a day with a 40/30/30 split of protein, carbohydrates and fat. I eat mostly clean foods and stay away from sugar but I do allow myself to have one free meal a week.

What are your favorite indulgences?

I love peanut butter and chocolate covered almonds

What advice would you give to those who are looking to improve their health?

It’s not going to be easy at first. It will take time and you will have to make sacrifices. Be patient and don’t try to rush it. You will be thankful later.

How can people learn more about you and what you are up to?

You can follow me on Instagram or Facebook.

Candice and is a Fitness and Nutrition Coach and a former track and field athlete, where she graduated with a bachelor's degree in Exercise Physiology, Nutrition and Food Science from Florida State University. She has over seven years of fitness training experience to include working as a corporate wellness professional. She received a master's degree in Science Education from Mercer University and currently work as a science teacher all while being a business owner and fitness competitor. Her training approach helps clients adopt a healthy and fitness lifestyle that leads to prevention and treatment of disease, increased self-esteem, and improved health, appearance and quality of life.

Interviews

CrossFit Inc Global Branding Manager Talks with Black Fitness Today Ahead of Manion-WOD to Honor Fallen Hero

Ilen Bell, MS, CSCS, Co-Founder of Black Fitness Today

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Manion WOD events will be occurring at CrossFit gyms across the United States on Sunday, April 29, 2018. Times vary by location. Proceeds from each event will go towards TMF veteran initiatives such as TMF veteran expeditions, veteran-empowerment programs, and scholarships.

 

On April 29th, CrossFit gyms across the country will recognize the sacrifice of 1stLT Travis Manion and complete the Manion-Workout of the Day (WOD) to benefit Travis Manion Foundation (TMF) veteran initiatives such as TMF veteran expeditions, veteran-empowerment programs, and scholarships.

Read our interview with CrossFit Global Branding Manager, Jimi Letchford, and TMF President and Sister of Travis Manion, Ryan Manion.

Who was 1stLT Travis Manion?

Ryan: Travis was my best friend, and younger brother by 15 months. Even though I was the older sibling, I looked up to Travis in many ways because he always set the example. Travis was a high character person even from a young age, and when he saw something wrong, he would stand up. He was an all-league standout in wrestling, football and lacrosse, a member of five championship teams, and an All-American wrestler. Travis was best known as a motivating and popular figure to his classmates. This combination of leadership, athleticism, and academic achievement opened the door to his appointment to the United States Naval Academy.

After graduating from USNA, he decided to follow in our father’s footsteps and was awarded a commission into the United States Marine Corps. After finishing at the top of his class at The Basic School in Quantico, VA, Travis was assigned to 1st Reconnaissance Battalion, I Marine Expeditionary Force, with whom he deployed to Iraq for his first tour of duty. On April 29, 2007 during his second tour of duty in Iraq Travis, his fellow Marines and Iraqi Army counterparts were ambushed. Leading the counterattack against the enemy forces, Travis was fatally wounded by an enemy sniper while aiding and drawing fire away from his wounded teammates. Travis Manion paid the ultimate sacrifice that day, but his selfless actions allowed every member of his patrol to survive.

 

How does CrossFit serve as a vehicle for honoring heroes like 1stLT Travis Manion, who paid the ultimate sacrifice?

Jimi: Every day, millions of people engage in CrossFit workouts around the world. Our Workouts of the Day (aka WODs) are constantly varied, (relatively) high intensity, functional movement challenges that are intended to elicit physical and mental responses like no other workout regimen. The CrossFit program may not be for everyone, but it is for anyone.

Our Hero WODs are a different breed. They’re intended to take you to your limit. It’s up to the athlete to decide whether they’ll push past this limit. During this process, we honor the Hero(es) in which the workout was named. The men and women we honor through these WODs have amazing stories of character and bravery, and knowing about their legacy pushes us to go even further than we thought possible.

CrossFit has closely aligned its core values with that of the military. Why might CrossFit be something veterans want to give a try?

Jimi: CrossFit has a very tight-knit community, and a great sense of camaraderie among participants. When veterans join a CrossFit gym, they often find that camaraderie very similar to what they experience while in service to our Country. The idea that you belong to something bigger than yourself can often be lost while transitioning out of the military to civilian life. Like the military, there’s also a competitive nature to CrossFit. That friendly competition is something many veterans continue to look for in the next chapter of their life, and CrossFit is a great way to fill that void.

“If Not Me, Then Who…” is a question that has come to shape 1stLT Manion’s legacy. How is TMF and CrossFit answering this question?

Ryan: “If Not Me, Then Who…” isn’t actually a question, it’s a mantra that Travis lived by every day, and we’re inspiring future generations to put that mantra into action within their own lives. Just before Travis left for his second deployment to Iraq, he attended a football game with my husband Dave, and while they were leaving the stadium, Dave said to Travis “How about I push you down the steps so you break your ankle, and you won’t have to go back?” Travis looked at Dave very serious, and simply replied “If Not Me, Then Who…” He went on to explain that if he didn’t go back, someone less prepared would have to go in his place. This is the way Travis approached everything in his life, even from an early age. Those words have grown into a national movement that is inspiring hundreds of thousands of people to be of service to their own communities, and to be part of something bigger than themselves.  

Jimi: Travis was as true a friend as you could ever find. He always looked out for others, and often times would even thank me for pushing him to work harder. He was also a fierce competitor, and would never cut corners. His mantra of “If Not Me, Then Who…” really does represent how selfless Travis was. To me, Travis is representative of all the other Heroes that our Nation, and CrossFit community, have lost. So, I’d like to tell anyone that will be honoring Travis (or whoever else they’ll be honoring this weekend) to do so with the utmost integrity to the workout standards. Remember that those we honor through our Hero WODs paid the ultimate sacrifice in their line of duty. It is now our duty to never forget them. “If Not Me, Then Who…”

How does CrossFit motivate its members to collectively complete intense WODs sometimes named in honor of fallen military and first responders whom the members have no personal connection?

Jimi: The people that walk into our CrossFit boxes are people that recognize that only hard work will achieve health and wellness. CrossFitters don’t believe that there is a ‘magic pill’ for fitness. It turns out that this psychographic also tends to be very altruistic and humble. As a CrossFit community, all we have to do is tell the story of the fallen Hero, how it may relate to the workout, and the rest just happens. For example, the “Manion” Hero WOD is extremely leg intensive. We know from our relationship with Travis that he always had the strongest legs of anyone on our team. So, Travis’ workout consists of a 400 meter run and 29 back squats (135lbs), done over 7 rounds. The numbers are somewhat poetic; Travis was killed 4/29/07.

Manion WOD events will be occurring at CrossFit gyms across the United States on Sunday, April 29, 2018. Times vary by location. Proceeds from each event will go towards TMF veteran initiatives such as TMF veteran expeditions, veteran-empowerment programs, and scholarships.

How can people exemplify Travis’ character and sacrifice beyond the four walls of a CrossFit box where many join together once a year to complete a WOD honoring Travis’ legacy?

Ryan: Get involved in your own community. Look for your passion and a purpose, and wake up with determination to make a difference in the world every day, no matter how small. Live by “If Not Me, Then Who…” and look for those opportunities that present themselves each and every day that you can be the best version of yourself, and take advantage of them.

What communities does TMF serve?

Ryan: We currently have offices in 8 cities across the country, which include: Atlanta, Chicago, Houston, New York, Philadelphia, Raleigh, San Diego, Seattle, and Washington D.C. However our impact and opportunities for involvement are nationwide.

How does the Travis Manion Foundation ensure that children of fallen heroes are not left behind?

We work closely with families of the fallen, and specifically organize service expeditions for survivors. These expeditions allow family members of fallen military to spend time with others who can relate to their journey, while providing them an opportunity to carry on their loved one’s legacy by being of service to a community in need. We host 8-10 domestic or international expedition each year, and one such expedition is specifically for teens who have lost a parent or sibling in service to our country. These young adults learn that while their loved one may be gone, they can honor their memory and carry on their legacy through the actions they take each and every day.

Where can people find information on joining or volunteering with TMF?

Ryan: Anyone can join the mission by visiting travismanion.org. We have volunteer and engagement opportunities throughout the year, which includes our Operation Legacy service projects and the 9/11 Heroes Run 5K series.

What do you want people to know most about Travis?

Ryan: Travis always challenged himself to be the best person he could, and he did that by focusing on being big in the little things. Because of that, he was prepared when bigger challenges arose. The legacy that Travis left behind, and for that matter all our fallen heroes, is one that we all have a responsibility to carry on. The way that we do that is by look towards the character they lived with, and challenging ourselves to think about how we can be the best version of ourselves – because “If Not Me, Then Who…”

 

 

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Interviews

Bernie Mac’s Widow, Rhonda McCullough, Talks Regaining Health after Loss

“In October of 2016, I made up my mind. I said, ‘This was it,’ and I’ve been committed ever since.”

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Rhonda McCullough, Bernie Mac, widow

Rhonda McCullough, Bernie Mac’s widow, has dealt with so many life changes over the years. After losing her husband, then her father and mother last year, Rhonda’s eating habits became increasingly unhealthy and her weight skyrocketed. It wasn’t until last year after her mother’s death, that she decided to change her eating habits, and shed the weight. Today, Rhonda has lost over 70 pounds by eating healthy and keeping a regular exercise routine. She’d like to let others know, that if she could do it, so can you!

Black Fitness Today caught up with Rhonda McCullough, to learn more about how she turned pain into triumph and how she kick-started her weight loss journey!

Describe yourself as you can remember while you were with Bernie Mac:
I was a young mother, a young wife and a stay-at-home mom for a while. That’s where I came into my weight issues; being at home, a little bored, and having a baby… I’d eat a dozen of doughnuts, then I’d say, “wow I can’t believe I ate all of that.” It was always the sweets.

So your weight problems started as a young mother, even while Bernie Mac was still living?
Oh absolutely. The weight issues started after my pregnancy. I gained close to 80lbs. After I delivered her, I lost 20lbs, then I went on a strict diet. I ended up getting back down to my original pre-pregnancy size, and I maintained that weight for a while.

How long were you able to sustain that post-pregnancy weight loss?
I was able to lose the weight, but I couldn’t sustain it for very long. Bernie Mac worked 4pm to midnight, and I’d wait for him to come home before eating dinner, and you know, you can’t eat late like that, plus I wasn’t active. As African-Americans, we’re not taught that you must exercise daily to sustain weight loss. You have to exercise, you have to move, and I didn’t do any of that. So as life went on, I ate, and I gained the weight back, especially once Bernie got sick.

After Bernie Mac got sick, how did that affect your weight loss?
Bernie was diagnosed with sarcoidosis in the 80’s. As his sickness progressed, it just got worst for me. I was here taking care of him. After he died in August 2008, I could only think, “What am I going to do now?” I just didn’t care about my diet after that. Nothing was healthy, nothing was good. I remember saying to myself, “I’m going to be fat the rest of my life.”

What happened between 2008 and now?
After Bernie died in 2008, my dad died months later. In 2010, I joined Weight Watchers and ended up losing 70lbs. I got remarried at the end of 2010 on New Years Eve. From 2010 to 2013, I don’t know how, but the weight crept back on me. In 2016, my mom got sick. She was in and out the hospital, it was just so stressful and I didn’t care about my diet again. I was at my highest weight that I’d ever been. I just couldn’t stay focused on the weight loss.

What was the turning point for you?
I have a good friend, he told me, “You know what Rhonda, you’re a beautiful person, no matter what size you are. Stop talking about yourself… if you don’t like how you look, change it, only you can change it.” I’ve been a yo-yo dieter my whole life. So this time around, because I’m turning 60 this year, I said I wanted to be healthy, and I wanted to look good. So slowly but surely, I started making changes. After my mom died, months later, I knew it was time for a major change. In October of 2016, I made up my mind. I said, “This was it,” and I’ve been committed ever since.

How has your diet changed?
I cut out sugars, white foods, potatoes, sodas, I only ate lean meats and vegetables, and I did that for four months. I got tired of that so I decided to incorporate some foods back into my diet, but in moderation. You just have to learn how to compromise.

Are you happy?
I honestly am. I love the way my shirts and blouses fit; I love the way my jeans fit. I’m a size that’s suitable for me. I want to lose maybe 10-15 more pounds but I honestly am happy with the way I look now.

What are some words of encouragement that you would give someone going through the same thing you went through?
Right now in this moment, no matter how you feel, or how you look, you still have to love yourself. We always show compassion to other people, but we never show that same compassion to ourselves. Within loving ourselves, we can make a change. Start small, it doesn’t have to be big. Don’t make goals that are too big and overwhelming. Take something away for a week. Start walking everyday for 10 minutes, until you can build up and do more. Baby steps. Rome wasn’t built in a day. It’s not a diet, this is a lifestyle. Not to say you can’t enjoy some things, just not every day. We have to learn how to love ourselves and not let the food consume us. Eat to live, don’t live to eat.

Rhonda McCullough plans to continue her weight loss journey while living on purpose! Follow Rhonda on IG at @mcculloghgilmore.

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Cover Feature

Living Fit The Civil Way – How A Healthy Lifestyle Powers Karen Civil’s Success

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karen civil
Photo credit: Noel Daganta

Karen Civil, Live Civil, Black Fitness Today

It’s another beautiful November day in Los Angeles, and it’s shoot day. Karen Civil is en route, and the team is preparing for her arrival. You can feel how the atmosphere changes when she walks into the studio. She brings an aura of confidence, yet calmness. Even while she’s ironing out details of her schedule for the rest of the week, she’s in lock step during shoot prep. Karen is like a chameleon who can rock many different looks and shine bright while doing it.

Everyone has their own method of preparation for photo shoots. We can imagine that in being a cover girl for a fitness mag, she wanted to be ready. But, her lifestyle, work ethic, and commitment to maintaining good health and a solid physique proved to be a perfect return on investment on shoot day.

The Elizabeth, New Jersey native now residing in Los Angeles is one of the best digital strategists in the game.  Even if you still don’t know who she is by now, you probably know her work and have seen her footprint. Check some of her most notable receipts:

Remember when Weezy went to prison? Karen was responsible for the creation of his fan site weezythanxyou.com, that kept his fans connected and brand intact during his incarceration. This was crucial because it was before social media gave us all direct access to our favorite celebs and entertainers.

You know all those Beats by Dre ads with notable athletes and entertainers wearing the headphones while getting a glimpse into their journeys? She spearheaded that campaign.

The booming success of mainstream artists like YG, Nipsey Hussle and Dave East and more, link back to her, as she has elevated these artists into formidable brands.

One of Karen’s platforms, karencivil.com, which kicked off in 2008, has been unique in the hip-hop industry because it is credited with introducing now global superstars to the world before anyone else including Drake, J. Cole, and Nicki Minaj.

Karen and her team launched the LiveCivil playground in Haiti, the place of her roots, to create a safe place for children to be able to play and express themselves.

Karen Civil is not only holding her own in a male-dominated industry, but is setting the path that women — and men — want to follow.

What enables Karen Civil to be the powerhouse that she is goes beyond her knowledge, experience, and connections. It is often said that our health is our greatest wealth. How can we live out our fullest potential if we aren’t healthy enough to do it? This is an idea that Karen takes very seriously; it gives her balance and a solid foundation.

Self-care has enabled her to successfully fight her battle with anemia, and maintain not only a solid body, but a solid mental state – something so crucial in the industry she dominates each and every day.

Flip to the next page to read our interview with Karen to find out what fitness means to her, why she felt it was best to let go of her vegan lifestyle, what keeps her grounded, and advice she has on brand-building.

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