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Running tips for beginners

I love running, but sometimes it sucks. I once took a few months off my normal running routine, and when I picked it back up again I was left wondering how the hell I ever made it more than two miles. Although it’s my preferred workout method, I know it can be a tough routine to stick with and improve upon. So, here are a few tips if you’re new to running or looking to increase your mileage.

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For Beginners:

Start slow if you’re brand new to running. Use a walk/run approach where you alternate running and walking for a few minutes. How many minutes you start off jogging will depend on your personal fitness, but gradually increase the amount you’re jogging each week. Start with ten to 20 minutes of alternating between walking and running. And work up to 30 minutes of continuous jogging three times a week.

How to Run Longer Distances:

Run the distance you normally run three times a week, and twice a week add one more mile to your run. So if you normally run 3 miles, do a 4-mile run twice that week. The following week, run 4 miles three days a week and add in two 5-mile runs. This is the method I use to build my mileage, but it may differ person to person. You could spend two weeks, maybe even three, building up to an extra mile. Just find what works the best for your body and schedule.

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Additional Tips:

1.) Eat right – high protein foods are beneficial for longer runs

2.) Stretch and strengthen your core, as this will improve running technique

3.) Having the right shoes is REALLY important. Make sure you have a good, supportive pair of running shoes

4.) A 10- or 15-minute run is better than no exercise at all. So if you’re short on time one day, still run a mile!

5.) Finding a running buddy is a good way to make sure you stick to your routine and stay motivated

What are some things that you do to increase your mileage?

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Starbucks to serve smoothies and kale

Watch out world. Starbucks announced that it will start selling smoothies this year.

After abandoning the first phase of its Race Together campaign, Starbucks is now edging its way into the health food market with the introduction of smoothies.

According to Huffington Post, Starbucks struck a deal with Dannon and Evolution Fresh to create a line of smoothies that come in Strawberry, Mango Carrot, and Sweet Green flavors.

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The smoothies will be made from fruit, vegetable juices, Greek-nonfat yogurt, nutmeg, and ice. There were be no added color or preservatives and customers will have the option to add fresh kale and protein powder to their drink. The smoothies are estimated to cost $5.95.

It may be a while before the smoothies are offered nationwide though. According to Reuters, they will only be offered at shops in Washington, Oregon, Northern California, Alaska, and Idaho.

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Starbucks also announced in a press release that it will serve two new wraps starting March 31. The Thai-Style Chicken Peanut Wrap and The Edamame Hummus Wrap will both be under 500 calories, stated the press release.

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Leggings to Revamp Your Workout Wardrobe

I have a habit of wearing the same old tank top and leggings combo during my workouts. Don’t get me wrong – I wash them, of course. There’s just no pizazz to my usual exercise ensemble. So, for the benefit of myself and readers who may fall into the same rut, I compiled a list of affordable and fantabulous leggings that will amp up your gym wardrobe.

Redbubble Tupac vs. Biggie Leggings

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These are my personal favorite. For only $49 you can feel like even more of a gangster during your workout.

 Fabletics Salar Legging in Blue Lava Print

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These leggings are from Fabletics, Kate Hudson’s activewear line. You can buy them online and get 50% off your first order.

Forever 21 Heathered Drawstring Joggers

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You can buy these comfy joggers here for only $20.

Old Navy Active Compression Shorts

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Go with these shorts if you’re looking for something to sport in warmer weather. They’re a bright, fun deal at only $20.

Fabletics Nadi Legging 

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You don’t find many people wearing camo leggings. Actually, I don’t think I’ve ever seen someone wear camouflage activewear. So you’ll be a confident trend-setter if you chose to rock these bad boys.

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Five Ways to Get Fit With Bae

You don’t have to be #swolemates to stay active with your significant other. Even if you two aren’t a part of the #couplesthatlift trend, there are plenty of fun activities to keep off the rumored relationship weight.

Here are a few ideas to get you two lovebirds started.


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Buy a tandem bicycle, if you don’t already have one, and get those legs moving! Everyone will be jealous of how adorable you and your S.O. look, and nothing says “dream team” better than sharing a bike. Bonus points if you add some decoration: a basket, streamers, customized mini license plate, etc. Plus cycling is a great cardio workout, and a fantastic way to enjoy the warmer weather. It has also been proven to decrease high blood pressure and cholesterol levels.


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Practicing yoga with your boyfriend or girlfriend can help you deal with the extra stresses that come with a relationship, like compromising on what movie to watch Friday night (ugh). Yoga relaxes your mind, stretches your muscles and works your core – helping you both get leaner, fitter bods. It’s also been said that yoga leads to a better sex life, partly due to increased flexibility. This Fox News article discusses how yoga can benefit you in bed.


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Going for a jog with your boyfriend is an easy way to ease yourself into a running routine since you’ll have a buddy to keep you motivated. This will come in handy when your heart feels like its going to stop beating at any moment and the sweat won’t stop pouring down your face. Or if you’re already a runner, this activity could help you prove what a superior athlete you are. Just leave ‘em in the dust. Your boyfriend will get the message that he needs to improve his cardiovascular fitness.


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Zumba is another fun and upbeat fit-couple activity. You can live out your “Dirty Dancing” fantasies while improving your grooving skills. It’s also an entertaining way to watch your guy or girl flaunt their dance moves. “I used to drag guys to zumba and it was so funny,” said Oby Grace. “I would tell them I was going to the bathroom and then take pictures of them dancing.” Taking a zumba class can help you two get toned and maybe meet some more couple friends. Cue the tandem bike double dates.

Rock Climbing

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You’ve heard the popular saying – couples that climb together stay together.  You know it’s true love when someone doesn’t shove you off a cliff when they have the chance. Fortunately, many gyms have rock climbing walls available to the public. Aside from the relationship benefits, climbing also has numerous health benefits. Harvard Health Publications reported that a 155-pound person burns about 818 calories hourly during a rock-climbing ascent. It also reduces the risk for heart disease and helps lower body fat percentages. If your relationship is rocky, rock climbing may be the only way to save it.

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Workout of the Week: Yoga for Stress Relief

Becoming a human pretzel for a few minutes a day is a great way to alleviate stress and anxiety levels. As you may already know, yoga has many fantastic physical and emotional benefits. It reduces stress levels, clears the mind, increases energy and strengthens the core. Taking an hour-long yoga class isn’t always necessary when it comes to reaping these benefits (although I strongly encourage it). The following four poses can be done anytime, anywhere to help handle soaring stress levels.

 So when the work starts to pile up this week, or you can’t seem to catch a break, dedicate 5 to 10 minutes to these poses. You’ll feel more centered afterwards – I promise! Focusing on your breath is also key in reaching a calm, relaxed state. When holding these poses really pay attention to your inhale and exhale; trying to deepen the breath.


Eagle Pose

The eagle pose helps relieve stress and improve concentration. It also improves balance and works abdominal muscles.

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For eagle pose, or Garudasana, start standing tall. Put your weight in your left foot and begin wrapping your right leg over and around your left leg. Your right foot may hook behind your left calf or it may hang out in the air; depending on your body and flexibility. Next, stretch your arms straight out and sweep your right arm under your left. Try to have your palms meet, but you can also rest your hands on opposite shoulders. Make sure you have a straight spine and hold this position for 15-30 seconds. Switch sides and repeat.


Tree Pose

 The tree pose is another great balancing pose. I personally like it a little more than eagle; tree pose makes me feel more centered and at peace. It is said that this pose can aid in building confidence and help you achieve balance in all aspects of life.

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 Start standing and place your left leg on either your ankle, calf, or inner thigh. Avoid the knee at all costs. Place your hands in prayer position at your hearts center or, if your balance permits, reach your arms up to the sky. Stay here for 15-30 seconds. Switch legs and repeat.


Child’s Pose

 Out of the poses listed here, child’s pose, or Balasana, is probably the most calming and relaxing. It makes you feel more grounded helps you focus on the breath. Aside from releasing stress and anxiety, child’s pose also releases back and shoulder tension.

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Start kneeling on the floor. Bring your knees hips distance apart, or further. Then slowly lower your torso and head over your knees, to the ground, while pressing your tailbone to your heels. Your forehead should rest on the ground while your arms are reaching forward, actively pressing the palms to the ground. Make sure your spin is lengthened as well and focus on taking deep, cleansing breaths. Since this is a resting pose you can stay here for a few minutes.


Bridge Pose

 Bridge pose opens your heart to people and possibilities. And it reduces anxiety, fatigue and insomnia. In this pose, your chest and hips are stretched while your back and butt are strengthened.

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Start lying on your back with your knees bent and feet on the floor. Bring your feet as close to your butt as (comfortably) possible. Then lift your hips and pelvis off the floor while pressing your feet and palms firmly in the ground. To deepen the stretch you can try rolling your shoulder blades under and clasping your hands beneath your back. Hold for 30 seconds to one minute.

Practicing yoga teaches you flexibility on the yoga mat and in life. It physically and mentally strengthens you while helping you learn balance in your life. If you don’t already practice yoga these four moves are a great place to start.

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Get Fit With Keke Palmer

The toned, 21-year-old actress, Keke Palmer, spilled a few secrets about how she stays fit. “I typically do cardio every morning and night, and I am currently doing the 30 day squat and abs challenge,” said Palmer in an interview with Heart & Soul Magazine.

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She also attributed her lean physique to cutting most carbs, and focusing her diet around veggies and protein. If this sounds unmanageable and hard to do yourself, there is good news – some fast food meals are approved in Palmer’s strict regime. A Chipotle steak salad with black beans can be found on her typical day’s menu. Using some good judgment and self-control when ordering at your favorite fast joint make a clean diet, like Palmer’s, easier to follow during those hectic days.

“My body is a temple and I will treat it as such.” Will you follow in Palmer’s footsteps towards a better body?

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Bodacious Booty: Workout of the Week


New year, new booty. It’s time to get a jump-start on that warm-weather bod with this quick butt-sculpting workout. Do this routine a few times a week, maybe throw in some squats, and you’ll have your best butt in time for bikini season.

 Bodacious Booty Workout:

10 Jumping Squats

20 Donkey Kicks

20 Skaters

50-Second Wall Sit

Repeat circuit 3 times.


Jumping Squats

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Start in a squat position. Jump up and, when landing, squat down again. Maintain consistency during this move, without any pauses between reps, or in the middle of the exercise. Repeat 10 times.

Donkey Kicks

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Start on all fours in a table-top position, with your hands directly under shoulders. Raise one leg, keeping it bent with the foot flexed, and raise foot towards ceiling while squeezing glutes. Alternate legs, doing 10 reps on each side.


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Start standing. Hop to one side, using your left leg for balance while you glide your right leg behind the left and squat down. Alternate, hopping your right foot to the other side while gliding your left leg back. Here’s a video of the move. Do 10 on each side, 20 total.

Wall Sit

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Put your back to a wall and slide down until your knees are bent at a 90 degree angle, like you’re sitting in a chair. Hold for 50 seconds.

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Black Girls Workout Too! Snatch It Back



Hey Curlies!

The ladies of  Black Girls Workout Too are back with another hott, fun, and sexy workout video that will have your body “snatched”!! for the summer months.

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