This happened !!!

So yea this happened ... Ebony.com Presented

  "The Fitness Experience " earlier this month. Ebony gathered some of the Hottest Health and Fitness Professionals together under one roof and showed us just what our young black fitness pros have been up to .

 

The Fitness Experience was a two-day celebration of Fitness, Health and total well-being. Attendees were able to get butt kicking workouts in with Nike Trainers Deanna Jefferson and Agostina Laneri ( Agostina Fitness) , They shared the wealth with feature trainers such as Max Fitness and Our very own Inspiration Nic B. ( @getfitwithnic_) .

 

 

 

 

 

Needless to say this was an amazing experience for the lucky ones who were able to attend.

Rest assure I will make it my mission to attend the next grand fitness experience, Events like this are Inspirational in so many ways. For instance you may think  that you are just reading another blog post , watching another fitness video or liking another "fitness pros" Instagram picture. But what you are actually doing is giving yourself visual images of what you can do.

 

I personally take Inspiration From these trainers for business and personal Goals. What are some goals that you have set or thought about ?

 

* Project Time

Take out a piece of paper, Think about the things you want to change and want to accomplish.

Write them out in Order of importance .

Read them to your self

Post them on sticky notes to place in your office or bathroom Maybe even in your car.

But keep your goals alive by keeping reminders close !

 

Here is how mine turned out !

 

 

 

  Be inspired to accomplish your goals! 

No matter the size a win is a win .

An be sure to check out any fitness and health expos in your city . Get involved and get motivated !!

Fit.Fine.Flawless

The Fitness Experience Presented by EBONY.com

10 tips to get your workout working for you

 

Whether you’re new to a particular workout or a seasoned pro, these ten tips will help you get more out of your workout!

1.     Find your match. Everyone’s exercise preference is different. For some, rolling solo with some music jams and weights gets the endorphins a flowin,’ while others prefer the camaraderie and high energy of a class environment. Finding the right workout for you can literally make or break your fitness success!

2.     Don’t give up.  Starting anything new can be challenging–especially a new fitness regimen. However, consistency is key to seeing results. So in addition to the right kind of workout, be sure to find class times and/or a gym location that make sense for you and your schedule… and get moving.

3.     Get the right gear. Be comfortable, but always be safe. It’s easy to pick a shoe based on cuteness factor, but do some research on the type of shoe you need. If you run and tend to pronate, make sure you invest in a stability shoe. If dance-fitness is your thing, make sure you pick a shoe with low tread for easier pivoting and sliding.

4.     Keep moving. If you are new to a class that requires busting a move, don’t fret. Not everyone knows every step in his or her first class (or second, or third…). The key is to move, even if it’s improvising. A key rule in a Zumba® class is that there really are no mistakes, only “accidental solos.”

5.     Bring a friend. Everyone needs a workout partner. Bringing a friend (or friends) not only motivates you to show up, but keeps you on your game. Surround yourself with people who have similar fitness goals and interests!

6.     Let go. The best advice is the simplest. Forget the stress of the day and enjoy this special “me time.” Don’t respond to emails or text messages. In fact, leave your phone in your gym bag, if possible, so you can fully engage.

7.     Eat Right. You wouldn’t drive your car at 90 miles per hour with an empty gas tank, would you? Make sure that you are properly fueled for your workout. There is a lot of information available. Check a credible source for proper pre-workout and post-workout nutrition info.

8.     Hydrate. Proper hydration is key for many reasons. H₂O regulates your body temperature, lubricates your joints and is important for overall energy and health. It’s important to hydrate before, after and during a workout!

9.     Stretch it out. Stretching is key after any workout. Some classes include a cool-down at the end, but an additional 5-10 minutes on your own could make a difference in reducing next day soreness and increasing flexibility!

10. Work hard, but don’t overdo it. Find a workout schedule that works for you and stick to it. It’s important to also remember that your body needs rest. Muscles need time to recover, so make sure you aren’t overdoing it.

 

 

 

Source

www.zumba.com

 

Mediate . Relax. Repeat !

Meditation has come into a modern day transformation by knocking its hippy stereotype and becoming more commonly accepted in todays' world. Mediation has been scientifically proven to reduce stress, help control appetite and metabolism levels ( yes shocking but true ) and overall rate of happiness.

Meditation is not difficult, but like all skills it will take time and practice. It is all about developing the ability to produce a meditative, very relax state in a small amount of time. Meditation can be bought on through several practices such as,

1. Mindfulness : ‘being present’, letting your mind run, and accepting whatever thoughts come up, while practicing detachment from each thought.

2. Zazen: is the generic term for seated meditation in the Buddhist tradition, but in the modern Zen tradition, it is often referred to as ‘just sitting’. It is a minimal kind of meditation, done for long periods of time

3.Guided visualization: is a popular form of meditation that involves concentration upon an image or imaginary environment. It is usually done while listening to a recording.

 

Tips on Meditation

 

1. Find a quiet place
2.Breathe Deeply
3. Check In
(settle into your body by observing your posture, notice sensations where your body touches the floor or chair )
4. Allow your mind to be free (consider the why )
5. Take this relaxed state with you through out your day

Check out this quick tutorial for proper mediation
 

Will Mediation change your life? Yes ! Will it aide in a more stress free life ? YES! Can Meditation help boost your Immune System ? Yes and Bonus Mediation has been proven to heighten brain function in the area that controls Appetite ! 

 

5-20 minutes A day to be healthier , less stressed and more Fit !!!

 

Be Fit. Fine and Flawless 

The Buck Stops Here

Total health has a lot to do with more than just your physical looks or medical clearance. It is a combination of physical , mental or emotional and spiritual health. I often focus on physical health, with blog post and my job being personal training, however I would like to bring something to the forefront .

Emotional Health

Women, we were created as survivors and nurtures. But as a whole we are forgetting to nurture ourselves, to love ourselves , to have self worth that is greater than all the images we are constantly being judged against.

People who are emotionally healthy are in control of their emotions and their behavior. They are able to handle life's challenges, build strong relationships, and recover from setbacks. But just as it requires effort to build or maintain physical health, so it is with mental and emotional health.

(HelpGuide.org)

 

 

People who are mentally and emotionally healthy have:

• A sense of contentment.
• A zest for living and the ability to laugh and have fun.
• The ability to deal with stress and bounce back from adversity.
• A sense of meaning and purpose, in both their activities and their relationships.
• The flexibility to learn new things and adapt to change.
• A balance between work and play, rest and activity, etc.
• The ability to build and maintain fulfilling relationships.
• Self-confidence and high self-esteem.

 

 

 

In the Black community women are told to be strong, we are expected to deal with issues , hurts and pain and not say a word. Outlets for frustration are seen as a weakness. Speaking about issues you are having can even be seen as taboo. Why is this a trend ? or should I say Generational Curse ? Were we preconditioned to deal with hardships internally? Or do we chose to put our health on the back burner to keep up with image?

 

No matter the source, It is time to drop the mask and bare your true feelings. If you are hurting talk about it, if you are in an unsafe situation get out and seek help.

Life is not meant to be handled alone. And it is up to the women of our community to stand together , To build each other up and to help each other Grow.

 

Love and Light

Chyana Hall

Flawless Fitness

Women: Simply Complicated

Look at the diagram above. Now decide which body type are you.

Truth is 8 out of 1o women will chose a body type bigger than what they actually are. This is because we judge what we already have against the body type we desire.
 For Example , My body type is naturally "Sex Toy"  , Yes I am satisfied with the title but my goal is "Athletic".
In a perfect world I would be an Athletic Sex Toy . A body rocking bedroom beast.

 

Honestly as  women we go through days were we feel like walruses stranded on the beach
And other days we are sexy vixens ready to conquer the world. Confidence !
Your perception of your body is more mental than physical.
 when you feel Beautiful you look Beautiful.

It can be very simple !
Try this Exercise
Get in front of a mirror....okay now strike a pose .
How do you feel about yourself right now ?
Did you just wake up ?
Are you not having a good day ?
Is it that time of the month ( screw you mother nature ) ?

Now what is one thing you can do to make yourself feel better ?

Here is my remedy when I just not feeling like the Sexy Queen that I am:

1. Clean my room ( a clean room and freshly washed sheets on my bed  are like heaven )

2. Take a shower ( lights off, candle light with Corrine bailey Rae playing thru my speakers= perfection)  And I am  not talking just a run of the mill shower oh no I'm talking about deep cleaning my dreads, exfoliating my face and riding every body part of hair. Yes I called it the Imperial Shower.

3. I throw on my favorite Sweat pants ( Victoria Secret Pink Boyfriend fit sweats ) And White Tank top ( has to be the Hands A-shirt ) yes I know its detailed but it works

4. I collapse into my bed ( which has a mattress kissed by angels ) and I drown myself in my favorite TV Show ( usually OITNB, Scandal ,Will and Grace or Everybody loves Raymond)

5. If its really a bad day then out comes the kindle and I am whisked away into my favorite Novel ( The five people you meet in Heaven , 50 Shades of Grey  or The Travelers Guide )

 

Sure this may sound like a serious deed but confidence , comfort and attitude contribute to your overall health. I love myself enough to not allow my bad moment , to turn into a bad day or bad week.

Your body type is yours and Most of us are just born with it, So own it and take care of it the best way you can . By making sure you are emotionally and Physically healthy .

 

My Favorite Things:

 

                      

    

 

 

  

 

what is more fun than exercise? SEX!!!

Sex is Survival of the Fittest !

 Greatness at its peak of Glory !!

 Sex is for the Brave and Fit......

 

 

Now don't get me wrong all people have sex and I am sure enjoyable sex. But in my experience , Fitter people have better Sex.  My theory is that although it is a proven fact that during sex you burn Calories and release endorphins that can fight against Depression, SEX in it self can be filled with workout inspired positions that tone and tighten the areas women care about the most.
 I call these the H.A.B.I.T  areas ... Hips, Abs, Butt, Thighs, Stomach.

Bad HABITS... (wink. wink)
(yes the I doesn't have a meaning it just sounds funny to say HABTS)

A study revealed that 88 percent of women who exercised fives times per week rated themselves as above average in the bed. Lets point out some obvious reasons here ;
Cardio = Stamina
Weights = Strength
Sex requires Stamina and Strength
Well "Good SEX" does

Now by working on all the right muscles you will boost your energy levels, build core strength ( Thrusting Power ) and become more Flexible ( Perfect Positioning ) . Sex may never equal to  a zumba class or running a marathon but that fact is that your body has over 600 muscles and during sex your body is contracting them all. yes all 600 +, from the toe curl to the eye twitch your body is working hard while being worked out .

Key Factor : Effort = Calories

You may not be the next Nikko and MiMi . You may never play around with positions or bring in new tricks, but as long as you are putting in some effort in whatever you are doing rest assure you are burning calories.

 I am going help you ladies out  with a few positions that I am sure will keep help you keep it tight, abs and all. 

 

 

 

Saddle up Cowgirl

     With a standard cowgirl position, the lower part of the woman's

 legs are braced on the bed or floor, which will engage her butt and core.

Modifying the cowgirl position can work additional muscle groups.

To get more of an intense workout come up on your feet (in a squat position) and you will be working all butt, legs and hips. taken it even further and lean onto your feet while balancing on your hands and now you are working upper and lower body.

For the fellas ...Standing
Come on ladies share the wealth and let him workout with you.
The standing position will have you both toned in no time.
This I can promise!!!
Standing can be a little difficult and a bit freighting but trusting yourself and partner is key.
when facing each other you will use your core and upper legs, if you stand on one leg those muscles will help you to stay upright the core keeps you balanced.  When both legs are wrapped around his waist, he is essentially doing a full body press( excellent for total body muscle contraction ) but your arms are holding you in place.
Honestly regardless of how he contorts you into this position you will need stamina to remain standing.


London Bridges
"This pose is not for the Weak"

With the bridge, the woman is facing upward, using all four limbs to hold her body weight off the bed. Many sex experts agree that this pose is not for the weak, and try at your own willingness.
And as one so brilliantly put it : "Oh, God, she better be yoga-ing five days a week or training as a gymnast."
You have to stabilize yourself against his thrust , and
Even if you pile a tower of pillows under your back to help support your weight, you'll still definitely be working your Butt
and inner-thigh muscles.
This position will work it all out biceps, triceps, abs, glutes, quads, calves.
And Unless you are  really strong, Do not expect to hold this position for to long.
Sex Expert Berman says, "If you're going from cowgirl to this position, your butt will start burning after five minutes."

Don't be afraid to get creative with your Sexercising ! Its all about trust, comfort and enjoyment. Any man will applaud his lady for working hard on her body in and out of the bedroom.  we all like to look at something Nice ! Try these positions at home; which I'm sure most of readers have already beat us to the punch and see what good it does for those
H.A.B.I.T areas .

 

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