About Crystal Adell

Crystal Adell
Crystal Adell is the Creator and Founder of BWDWO.com
Kangoo Jump ad_2_14_15 with logo

Join our Kangoo Jump events starting in Atlanta, GA on Saturday, March 7, 12 noon to 1:00 pm at Absolute Body Symmetry, 1 Baltimore Place Northwest, 30308. In Houston Texas, Saturday  March 14, MixFit 1987 TC Jester Blvd, Houston, TX 77008 9:00 am-11-am.

LaWanda “The Fitness Diva” Brokenborough info@kangooclubatlanta.com www.kangooclubatlanta.com in Atlanta and Mia Trevillion, mirefitness1@yahoo.com of GrooveBounceFun in Houston Texas will be there to give you the instructions you need to get started with an exercise that you have been looking for.

Orthopedic Surgeon Dr. Lenny Lomax, MD of www.Ultimaxxhealth.com says patients suffering from joint pain can reduce pain and discomfort.

No more joint pain and worrying about keeping up with the class. These instructors will provide you with the shoes you need to burn calories a fun, new and exciting way!

Kangoo rebound shoes are worn to give you the low impact exercise routine that absorbs up to 80% of the shock of jumping while allowing you to burn up to 20% more calories. This is a great Cardiovascular exercise with many health benefits. Many sports medicine doctors also recommend Kangoo Jumps rebound shoes for rehabilitation after injuries or surgery. The benefit most sport doctors name is that Kangoo Jumps rebound shoes are a powerful strength & conditioning product that allows patients to continue a healthy rehabilitation / exercise regimen without the risk of over training and they help prevent further injuries.

Your Read More Link Text

crystal adell at commitment day

Commitment Day 5k Run/Walk

Register now with BWDW15 Promo Code for the 2015 Commitment Day 5K – and choose from over 60 locations! Early bird pricing now through December 1st for only $20. This low price even includes a participant shirt! Kids 12 and under participate for free, when accompanied by a paid adult. Kids shirts will available for purchase at the Commitment Day 5K.

Commitment Day is a nationwide, family-friendly New Year’s Day 5K Run/Walk. Most events will start and finish at the Life Time location in that city. Specific information for each event is coming soon.

2015 Commitment Day Locations Here…


Your Read More Link Text

cross fit kim before and after survivor ribbon_edited-1
Hi may name is Kim and this is my story. I am no stranger to facing obstacles. I am a single parent, working professional, grandmother and a 12 year Breast Cancer Survivor! With all of that, I found myself weighing more than I could have ever imagined and I knew that if I wanted to be healthy I needed to do something about it. I started following Black Women “DO” Workout! and got motivated enough to seek out a workout that felt would work for me and my goals. I wanted quick results and after much research I came across one of the toughest workout programs I could find.  See my workout here…

Your Read More Link Text

bad knee workout draft_edited-3

Got knee pain?  Ouch, but ironically enough, exercises and stretching may be the best medicine for your chronic knee pain.

“Strengthening the muscles around the joint protects you from injury by decreasing stress on the knee,” says Willibald Nagler, MD, chairman of rehabilitation medicine at New York Presbyterian Hospital-Cornell Campus in New York City.


First Things First

Never bend your legs to a point where your knees stick out past your toes. That puts a lot of pressure under the kneecap. This not only applies to the following exercises but also when you’re stretching or doing aerobic activities such as step aerobics.

Our fitness partner Sheila Simmons has a workout that may work for you. http://thefrugalexerciser.blogspot.com/2014/06/bad-knees-workout-2.html. For more workouts except where stated, try to do 10 to 12 repetitions of each of the following, two or three times a week.

Partial Squats

Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes. Your Read More Link Text

stuffed collards greens and turkey

Our fitness partner Sheilia Simmons, blogger of the thefrugalexerciser.blogspot.com provided us with one of her delicious meals from her garden last week and shared it with our BWDW community. “I decided to try my hand at making wraps from collard greens.  I got the idea from another blogger, Urban Naturale , but I didn’t use her filling because it was vegetarian.  I wanted ‘meat’ inside my wraps” she added.

She used a filling from the recipe she cooked and highlighted on her blog – Sukuma Wiki. “Since I loved how the meat tasted with the collard greens, I thought it would make a great filling for the collard green wrap.  I eliminated the chopped up collards in the recipe since I was using it as the wrap, and I didn’t have beef but ground turkey.”

Quick and easy to make by substituting the vegetable filling with her turkey meat recipe you get a fantastic tasting and healthy meal that the entire family can enjoy! Also, you limit your consumption of sandwiches and wraps made with whole wheat by substituting the whole wheat wrap with collards. Here’s how you can make them.

She steamed the collards between 30 seconds to 1 minute and anything beyond that would make it too soft for a wrap.  I guess you can eat the leaf raw but it makes it too bitter in my opinion.  Check out the how to video here.  Your Read More Link Text