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Dead Weight

Javes Lewis

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dead-weight

Dead weight can be defined as the weight of an inert (inactive) person or object. Technology, easy access to unhealthy foods, and the stress of day-to-day lives have all contributed to a growing culture of sedentary Americans who are now overweight and obese at higher rates than ever before. Carrying around this “dead weight” makes it extremely difficult for individuals to perform normal daily activities, let alone regular exercise. It is time to take charge and start encouraging and directing our communities towards a healthier and more active lifestyle. Try my simple concept of the three E’s (Educate, Encourage, Exercise,) to help motivate and encourage yourself and others who need support in shedding that dead weight and helping our community.

Educate
Nutrition: Educate yourself towards a healthy lifestyle with these tips beginning with proper nutrition. Visit Choosemyplate.gov for information and tips on healthy eating. Talk with your doctor or a dietician to figure out if a healthy eating plan is necessary to get you back on the right track.
Exercise: 150 minutes a week of moderate-intensity aerobic exercise can be achieved through walking, use of the treadmill or elliptical, just to name a few. To kick it up a notch, perform 75 minutes a week of vigorous-intensity aerobic exercise, such as jogging/running, calisthenics and plyometric workouts.
Hydration: Hydration is vital for helping your body function properly. Drink eight 8-oz glasses of water a day. Many fruits and vegetables are also high in water. Green tea is also a great way to hydrate your body.

Exercise
In addition to proper nutrition, regular exercise contributes to the end of a sedentary lifestyle. For beginners, walking, and biking are great activities. Even exercising together can make things fun and provide accountability. Although aerobic exercise is vital for shedding pounds, it’s also important to make sure you have a good strength training or anaerobic exercise regimen, here a couple options.
• Strength Training (Free weights, Dumbbells)
• TRX Suspension training
• Resistance training
• Crossfit
• Body weight or leverage training
• Etc.

Encourage
Encourage your family and friends to get active by first making a commitment to make a lifestyle change. The development of healthy lifetime habits are better than a temporary, crash diet. Distance yourself from people and objects that may steer you away from your goals. The habits we develop can be passed on to our children, and future generations.

Education, encouragement and a little exercise are all we need to get our community back on track to healthier living and reversing the cycle of detrimental health disparities. A healthy lifestyle is a journey, not a destination, so it will take time. Mistakes will be made. But the most important thing to remember is to keep going! Slow progress is better than no progress!

[author image=”http://blackfitnesstoday.com/files/uploads/2013/02/Javis5.jpg” ]Javes Lewis is a certified personal trainer through the National Academy of Sports Medicine (NASM), and is a former University of Oregon standout defensive back. Javes earned a full-athletic scholarship and went on to help lead the Ducks to the 2011 BCS National Championship game. He is also a former member of the Kansas City Chiefs preseason squad (2011), and the Toronto Argonauts (2011-2012).[/author]

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Javes Lewis is a name that is familiar to many in the football world. As a former University of Oregon standout defensive back, Javes earned a full-athletic scholarship and went on to help lead the Ducks to the 2011 BCS National Championship. His goal is to now use the same skills that helped propel him to the highest levels in football to a new defensive unit in health and fitness by helping motivate and excite people about the benefits of living healthy and active lifestyles.

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5 Reasons People Quit Going To The Gym

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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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5 Lies that Keep Ladies from Lifting

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I’m not sure where these misconceptions come from, but let’s take a moment to clear them up.

1) Only men that know how to lift are in the weight room! FALSE

Ladies don’t let the fellas keep you out the free weight room or make you feel uncomfortable about lifting weights. First thing to consider is many guys in the weight room actually know very little about correct form….I frequently see them lifting using momentum to lift weights that are too heavy for them. So don’t be intimidated as you learn to do something you are not familiar with.

2) Lifting weights will make you bulky; I just want to “tone.” FALSE

The body is made of 2 things…Muscle and Fat…so to say you want to “tone” means you want more muscle to show. You do that by making the muscle bigger and losing the fat that prevents the muscle from showing. Lifting weights is essential in that process. Muscle is metabolically active, burning more calories and helping to incinerate fat all day long!

3) I should lose weight before I start lifting. FALSE

Don’t you want to preserve the muscle you have while losing the majority of your weight through fat? When you lift, your overall weight loss may seem slower, but you will lose inches faster. For that reason alone, I don’t like scales and strongly discourage their use on a daily basis…I could rant about scales all day but I’ll save it for another time!

The main reason you want to start lifting weights is because it increases your metabolism which can aid in your weight loss goals.

Let us pause and salute weight training!

4) Lifting weights will make you masculine and look like a bodybuilder! FALSE

It is REALLY difficult for women to build the amount of muscles that a true “bodybuilder” has. It takes an extreme amount of discipline, an insane amount of training and a diet that is so specific that the average lady wouldn’t want to eat that much! Why? Simply put, women naturally produce far less testosterone than our male counterparts which is essential in building muscle mass. Women with those physiques have spent YEARS working to get there. Whether their physique is your cup of tea or not, respect the dedication of the athlete.

5) Lifting weights is for the young! FALSE

Studies show that people of all ages, from children to the elderly, benefit from strength training…don’t believe me? Read what the doctors have said about how it can fight Alzheimer’s and dementia.

If you decide to embark on this new frontier by including lifting weights into your workout plan, trust and believe that you will begin to get advice from every Tom, Dick and Harry about what you should and shouldn’t do. Remember to stick to the basics and science over “bro-science”. Hire a professional if need be and when all else fails, trust your gut!

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The booty theory

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You have probably stopped here for one of these reasons:

1. The word “booty” in the title has incredibly entertained your senses and you like everything about booties and women ( ……………….lol)

2. You just want to know what the heck is the booty theory !!?

The boooooooty theory! The booty is one of the most desired part of the woman’s body. It absolutely defines the way we walk, the way we dance, the way we stand! And let’s be honest….that’s not only an appealing body part for the men’s eyes, women have litteraly take over the appetite for round and curvy behinds! (Twweeeerkkk!)

Society standards have changed and it is totally positive to crown thick and curvy women too. Thanks to Instagram and celebrities such as Kim K for changing the game. Even though, plastic surgery is taking over, I am not against it everyone can choose what they want to do with their own body. But are we pushing too hard the woman’s image to be perfectly  shaped like a curvylicious doll?

I think there is a major impact because nowdays women don’t only want to loose weight or to be healthy, they want to get what Becky and her friend are talking about!   (Watch Becky & her friend)There is nothing wrong with it, but women and young girls are getting disproportionately obsessed by uplifting their behind in order to fit a new society criteria.

Squat videos and curvy models are booming now! It is great to have access to so many videos and pictures to get inspired! I do the same too with my instagram @iamsouannaj. I do have curves, I embrace them and I am proud of them.

But, the messsge I am trying get across is that women have to spend time uplifting their brain too and not only their booty! It is stunning to see a strong, magnificient  and curvy woman but that has also something to say, inspire others, create, develop new businesses, lead on, or does positive changes in her community like a real boss should do! Women should be more confident and invest more into themself! Women have to balance their  time to reach their ideal body goal and also develop long-lasting life goals. They need to focus on being healthy and therefore to be even stronger for a purposeful living!
Lift your booty and your brain too! What a nice statement! (lol) Comment below! I am wondering what is your opinion!

Souanna J
-XO

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