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Let’s begin the holiday season I bring you fitness cheer. I hope everyone has a Thanksgiving. One thing that is very important during this time of year is maintaining our fitness. With all the egg nog, turkey and dressing it is easy to slack off and cheat a little bit. There ae still ways to keep yourself in shape while still being able to enjoy all of the festivities. One great tip that I recommend is going for a brisk walk in your neighborhood after eating. Activity is the greatest tool against fat during this time of the year and it’s important to stay active. As far as dieting: eat what you want to in moderation. it’s the holidays but you don’t have to over indulge. Below are some exercises you can do in quick sessions.

 

Quickie Sessions

TOTAL BODY

 

Planks 3 x 20-30 seconds

Turkish get up with d

umbbell or kettle bell 3 on each side

Overhead kettle bell or dumbbell kneel to stands. 3 x 15 on each side

walking lounges 3 x 15

jump squats no weight

 

Combination of walk, jogging or sprints for 30 minutes

Crunches 3×20

Planks 3x 20-30 seconds

 

Seat squats

push up 3×20

jumping jacks 3×20

triceps dips 3×10

By Sunni Ewing

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Facebook – https://www.facebook.com/TheSunniEwing

Instagram – https://instagram.com/_sunniboi

Sunni Ewing Winning

Sunni Ewing WinningAs a mother or wife, women put everything first before their health. Whether its children, marriage or career we usually invest in ourselves last. As we get older our bodies go through huge changes. Metabolism slows down, our waistline adds a few inches and gravity becomes our everyday nemesis. We want to exercise but find it hard to find the mindset and consistency. However the longer you wait, the more work you have to do.

 

One tip to remember is that where there is consistency there are results. So with our busy schedules, we have to find time for our healthy lifestyle. We only have one body, so we must take care of it physically and nutritionally. As a personal trainer, I always tell my clients: Your diet and training must be in line with your goals.

 

Depending on what look we want, certain exercises are very important, while others not so much. Some of us want to be toned and have a slimmer look with our bodies. For these results cardio is very important. Thirty minutes a day of some cardio is a great start for your cardio. Now remember it’s not about how hard you train, but about consistency. So don’t be worried about how fast you are running, but just being able to start and finish. For us girls that want to build a little muscle, mass-protein is the main source of building muscle. Eating things with high protein, low carbs is the place to start. Cardio is not as important as weight lifting with reps you want to do heavier weight less reps to be able to really put on the extra muscle. The longer your days are spread out without training, the longer it with take to see results. I advise anyone who is about to begin a rigorous training regime to seek the advice of a nutritionist and personal trainer. We are all different and affected differently with our exercises.

Eating

Read your labels!! What goes in your body is so important for how it will respond to exercise. When possible avoid processed and refined foods like white flour, bread and pasta. I suggest you prep your meals for the day or week for better convenience and to resist the urge for an unhealthy snack. If you are going to eat, try things like whole grain or other complex carbs.

Clean Eats

Clean eats does a body good. Consuming food is its most natural state in better for you. Clean eats is more of a lifestyle than a diet, but it does a body god and the effects last; longer over time.

Next Time: How to get stronger abs

About Sunni Ewing

 

Sunni Ewing is a professional bikini competitor, mother, personal trainer and teacher.

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Facebook – https://www.facebook.com/TheSunniEwing

Instagram – https://instagram.com/_sunniboi

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I would like help in spreading a positive message about the importance of health, fitness and physical activity especially in the black community. Here is my story.

“I have been overweight my entire life. Even while playing sports. Until after I stopped playing basketball I blew up to my heaviest in 5 years. I decided that I was done being unhappy and decided to change my LIFE. I’m documenting my weight loss journey on IG to let people know the ups AND the downs to show them that it won’t be easy or perfect but it will be worth it. I’ve worked hard to lose about 80lbs since my heaviest at 303lbs. I just want to show people it’s possible. @calidreamfitness.”
Markiell S. ______________________________________________________________________________________

What is your story?  Share your inspirational fitness story to us here at BWDWO! Your story could inspire dozens!

Email Jontae Shepherd at Jontae@bwdwo.com with your story and photo(s). Please put “Fitness Story” in the subject area.

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Do you need to start your fitness journey?

Check out our Ebook. It is equip with over 30 healthy nutritious meals, facts about weight loss and fitness and a four week home work out plan! Now only $14.99

Click the link to order – https://www.e-junkie.com/ecom/gb.php?c=cart&i=1359331&cl=276418&ejc=2

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My name is Linda and about six years ago I was not happy with who I had become. My mother passed away in 2000 I was angry because she left me here.  I ate everything in sight from Little Debbie Snack cakes to bags and bags of M & M’s.  I didn’t care who called me out my name the only thing I cared about was eating.  I had a so called friend or so I thought she would insult me and i would sit there and laugh even though it hurt me the most.  As long as I ate and laughed at the jokes I accepted what people did to me.  I was in school and I had a professor ask me if I was a gay because I am over 40 and i wasn’t married.  It hurt and yes I felt so empty.  My mother would often say to me when you get tired you will do something about you and I did.  Even though I was over weight I took Yoga 3 days a week and a dance class 2 days a week.  I was at my heaviest at 263lbs I didn’t have a trainer.  While in college I had the yoga professors look at me as if I was something foreign and yes there were insults so I went to the very back of the class.  See even though I was over weight I was a dancer all through my youth but never had the money to follow my dreams.  I was still limber enough to do every move that was presented to me.  The professors would look at me as if how can she accomplish this as large as I was.  I come from very meager beginnings but I managed to get to where i am right now, through God, meditation and your inspirational photos.  Thank you!  Here is my before Picture and an after picture.  I still have work to do but it is no longer a struggle for me and now I pass by Little Debbie and smile….. My before picture and my after picture!!!

 

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What is your story?  Share your inspirational fitness story to us here at BWDWO! Your story could inspire dozens!

Email Jontae Shepherd at Jontae@bwdwo.com with your story and photo(s). Please put “Fitness Story” in the subject area.

______________________________________________________________________________________

Do you need to start your fitness journey?

Check out our Ebook. It is equip with over 30 healthy nutritious meals, facts about weight loss and fitness and a four week home work out plan! Now only $14.99

Click the link to order – https://www.e-junkie.com/ecom/gb.php?c=cart&i=1359331&cl=276418&ejc=2

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Sandra-Tuner

On Aug.4, 2014, I decided to go a journey to lose weight, so I change my eating habits, and started walking every day for a mile, I started to baking my food, eating vegetables, drinking lots of water and exercising, I don’t eat after six. I exercise three times a day. I drink water from six to six. six.

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Do you need a Kick Start but do not know where or how to begin. Check out our eBook. It has over 30 healthy recipes! A 4 week home workout plan! Eating & working out tricks, tips and secrets! Plus so much more critical information to get you started on your journey!

DON’T WAIT FOR THE NEXT MONDAY TO PASS YOU BY!

Available at – http://blackwomendoworkout.com/ebook-meals-and-workouts/