A Black Girl's Guide To Weight Loss » Building A Home Workout Routine

Hip Raises

Erika Nicole Kendall — Thu, 02 Feb 2012 12:43:43 +0000

Lift the hips, tone the abs! What more can I say about this one? A light lift goes a long way!

b!g(g)2*w@l#

Hip Raises is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

Calf Raises

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Yoga: Sun-Moon

Erika Nicole Kendall — Tue, 31 Jan 2012 16:33:09 +0000

For your upper arm strength and blood flow, the Sun-Moon sequence is a great option. Give it a shot and let me know how it works for you!

b!g(g)2*w@l#

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Post tags: exercises, workout at home, workout routine, Yoga

Squats

Erika Nicole Kendall — Sat, 28 Jan 2012 15:06:32 +0000

The most important part of squats is getting the form right – the movement (much like any exercise) is designed to cater specifically to a set of muscles, and the only way to ensure that you’ll see results is if you make sure you’re working the right muscles. That comes from doing the movement right!

Pay very close attention to his explanation and execution, and then give it a shot yourself!

b!g(g)2*w@l#

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Post tags: Booty, exercise, Legs

Yoga: Lotus Link

Erika Nicole Kendall — Sat, 28 Jan 2012 15:06:31 +0000

Did you know that you could get in a good 150 calorie burn doing Yoga in a nice warm room for a half hour? Why, yes! Yes, you can!

Give the “Lotus Link” a shot!

b!g(g)2*w@l#

Yoga: Lotus Link is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

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Post tags: exercises, workout at home, workout routine, workout tips, Yoga

Leg Curls

Erika Nicole Kendall — Thu, 26 Jan 2012 15:46:13 +0000

b!g(g)2*w@l#

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Post tags: exercises, Legs, workout at home, workout routine

Building A Home Workout Routine: The Side Bend

Erika Nicole Kendall — Mon, 16 Jan 2012 17:29:49 +0000

If you’re looking to tone those sides up, give the side bend a shot:

I do 4 sets of 30 about 3 times a week. They help me keep my curves in check even though I’m losing weight at the same time.

Be happy, be healthy!

b!g(g)2*w@l#

Building A Home Workout Routine: The Side Bend is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

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Post tags: Abs, Arms, workout at home, workout routine

The Reverse Crunch

Erika Nicole Kendall — Mon, 16 Jan 2012 17:04:55 +0000

Never mind the adorable girl showing off the exercise, but pay close attention to the instructions, here. I find that it took me a while to focus doing this exercise. You have to be careful that you’re not just swinging your legs back and forth, that you’re really working muscle groups with this one!

I started this one doing 10 of them back to back in three different sets. Give it a shot! Great for the booty, too!

b!g(g)2*w@l#

The Reverse Crunch is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

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Post tags: Abs, Booty, exercises, Legs, workout at home, workout routine, workout tips

Dumbbell Bicep Curl

Erika Nicole Kendall — Fri, 13 Jan 2012 14:05:23 +0000

I know the girl in the video is using maybe 4 times as much weight as I use right now – maybe when I “grow up,” I’ll be more into lifting heavy! – but a 5lb (or even a 3lb) weight will suffice for a beginner, and for someone who’s simply trying to make use of what they have on hand? A water bottle works equally well. Give it a shot!

b!g(g)2*w@l#

Dumbbell Bicep Curl is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

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Post tags: Arms, exercise, workout at home, workout at the office, workout routine

Plank Position Kickbacks

Erika Nicole Kendall — Tue, 03 Jan 2012 16:10:22 +0000

b!g(g)2*w@l#

Plank Position Kickbacks is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

Triceps: Dumbbell Kickbacks

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Post tags: Booty, exercises, Legs, workout at home, workout routine

Tricep Dips

Erika Nicole Kendall — Thu, 22 Dec 2011 17:01:07 +0000

If you take a look at this exercise, you’ll see just what parts of the arm it works. The tricep is, essentially, the “back” of the arm, for lack of a better phrase. If you do a few of these, it’ll help define that area that often tends to look like little more than a pound of flesh back there. Give ‘em a shot! If you can only do three at a time, that’s fine! Just pay attention to your body and how easy they become for you, and don’t be afraid to add extras to your routine for an additional challenge!

b!g(g)2*w@l#

Tricep Dips is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

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Post tags: Arms, exercise

Give Peace A Chance: Try Yoga

Erika Nicole Kendall — Mon, 19 Dec 2011 15:07:51 +0000

I have to tell you… I love Yoga.

I could have a total hippie moment and tell you that Yoga relieves my stress, allows me to extend my flexibility, and makes me feel like I’m strengthening muscles I didn’t even know I had. Instead… I think I’ll have my hippie moment anyway.

I remember when I first started. I discovered FitTV on my cable, and caught an episode of Namaste Yoga. It’s a half hour episode of a woman with a soothing voice guiding you through Yoga positions, and three young and fit women displaying the positions and the transitions moving you from one pose to the next. I took my sweet time watching the show to see how the positions looked… and accepting the fact that I might look and feel like a complete fool for not looking as graceful as the women on the show.

Then I realized – I’m in my own house, by myself… why couldn’t I look a complete fool for a little while? Why not just give it a shot? Yoga has all these supposed benefits, why not indulge and see for myself?

I’ve got to tell you, I battled with this back in August. Now, it’s December. Not only did I finally develop theability to touch my toes, but I’ve uncovered flexibility I couldn’t imagine before. I’ve developed an appreciation for my body, what it’s capable of, and realized how connected my methods of self-care really are. Yoga helps me physically and emotionally. My emotional well-being allows me to stay focused in my quest to be a healthier eater. Eating better prepares me physically for how Yoga can better my body.

Okay, that was my hippie moment. All of that is to say, yes.. you may feel silly in the beginning… but you start feeling accomplished. You start feeling challenged. And if you take on the challenge, the accomplishments are that much more rewarding.

If you’re even the least bit intrigued, here is an episode of Namaste Yoga for you to preview. I’ll be adding the episodes to the video archives, so keep your eyes peeled.

b!g(g)2*w@l#

Give Peace A Chance: Try Yoga is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

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Post tags: workout tips, Yoga

Yoga: Gate Opening

Erika Nicole Kendall — Thu, 15 Dec 2011 16:51:20 +0000

b!g(g)2*w@l#

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Post tags: exercises, workout at home, workout routine, Yoga

Calf Raises

Erika Nicole Kendall — Thu, 15 Dec 2011 16:51:18 +0000

b!g(g)2*w@l#

Calf Raises is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

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Post tags: Legs, workout at home, workout routine

Yoga: Firebird

Erika Nicole Kendall — Mon, 12 Dec 2011 14:28:01 +0000

An interesting thing about Yoga is that it forces you to focus on yourself – you cannot, in my opinion, successfully do the poses without fully focusing on yourself and what you are asking your body to do. Because of that, I’ve learned a new appreciation for myself… because that ability to spend time thinking about me has allowed me to see things I didn’t see originally before.

Having said that, here is another clip from Namaste Yoga, a sequence titled “Firebird.” Enjoy!

b!g(g)2*w@l#

Yoga: Firebird is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

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Post tags: exercises, workout at home, workout routine, Yoga

The Importance of Building A Home Workout Routine

Erika Nicole Kendall — Thu, 08 Dec 2011 14:49:06 +0000

A big part of my ability to workout was stripping myself of excuses. I run a business. I don’t have time to get dressed, throw my hair back, go to the gym, and spend an hour. That’s like.. two hours worth of time I could be spending on my business! I’m a single parent.. I can’t find a sitter for when I want to hit the gym!

I kind of had to develop a split personality, and beat myself at my own game. It sounds like I need psychiatric help, but it’s true in a sense. I needed to identify my own excuses, and start shattering them along the way so that I could begin to see my healthier self. I had to acknowledge, personally, that I was afraid to venture out into the world of working out because I was afraid to face the struggle that comes with it. I won’t lie.. I was also afraid to disappoint myself those weeks when the scale doesn’t move. To avoid the disappointment, I simply wouldn’t bother.

How awful does that sound?

I know not every woman will be able to identify with that, but I know some will. And even if that doesn’t define you, it may define someone you know. It’s important for you to understand this kind of mentality – not saying that it will always apply, but the self-defeating attitude that so many of us carry when it comes to weight loss and overall personal health? The difficulty of incorporating a routine in our lives that we might’ve never saw growing up? We might not’ve ever saw our friends partake? I had ONE friend in all my four years of college that worked out. It felt silly… why it might’ve felt silly? That’s a topic for another post, if you ask me.

Having realized my self-defeating attitude, I had to start slaughtering my excuses as they came. Can’t go to the gym? Fine. I’ll do a p90x workout, or other work out at home. I don’t have to “get dressed.” I don’t have to “look-presentable-even-though-I’m-going-somewhere-to-go-get-sweaty.” I don’t have to waste time in the commute. I can get just as good of a workout in the comfort of my own home.

That’s the purpose behind this series. I’m hoping to post videos from the web that showcase awesome techniques for working out at home without a single machine, barbell, or bendy band thingy. I don’t have them, and I do pretty well. Besides, this is a recession and jobs are here today, gone tomorrow, unfortunately. We want to focus on the ability to be healthy without having to purchase something.

In short, the Home Workout Routine is the excuse killer. If you make it as easy as possible for you to jump into, there’s nothing stopping you from doing so! Enjoy the series!

b!g(g)2*w@l#

The Importance of Building A Home Workout Routine is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

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Post tags: exercises, fat loss, mentality, workout at home, workout routine, workout tips

Double Leg Lifts

Erika Nicole Kendall — Mon, 05 Dec 2011 06:06:31 +0000

Another big thing for my figure is working on these thighs! One of the slight downfalls – among all the blessings – with a major weight loss is the need to tone to make sure that the skin comes back into place… and has a nice place to come home to, if you know what I mean!

So, for the legs and abs, I present the double leg lifts! I’m not very familiar with Pilates (although I do practice Yoga), but the moves are challenging and leave you feeling like you really accomplished something!

b!g(g)2*w@l#

Double Leg Lifts is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

KFC’s Double Down Reminds Us: All Calories Are Not Created Equal

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Post tags: Abs, exercises, Legs, workout at home, workout routine

Good Mornings

Erika Nicole Kendall — Thu, 01 Dec 2011 18:38:47 +0000

Long live the back and booty exercises!

b!g(g)2*w@l#

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Post tags: Back, Booty, exercise, workout at home, workout at the office

The Plié Squat

Erika Nicole Kendall — Thu, 01 Dec 2011 18:38:40 +0000

Long live the good inner thigh exercises!

b!g(g)2*w@l#

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Post tags: exercises, Legs

8 Count Lunge and Squat

Erika Nicole Kendall — Thu, 24 Nov 2011 16:08:02 +0000

I don’t deny or hide my love for booty exercises. I mean, I like having a nice little bump, but I’m not trying to have the saggy crease line that we often see being offered up as “sexy.” Um, no thanks. That’s not a fit booty. I’ll pass! LOL

Pay close attention to how he does the exercise, and give yourself a challenge!

b!g(g)2*w@l#

8 Count Lunge and Squat is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

The Plié Squat

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Post tags: Booty, exercise

Steam Engines

Erika Nicole Kendall — Thu, 24 Nov 2011 16:07:58 +0000

Cardio AND ab work at the same time? Total win!

b!g(g)2*w@l#

Steam Engines is a post from: A Black Girl's Guide To Weight Loss. Thanks for reading!

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Post tags: Abs, Cardio, exercise, workout at home, workout routine

A Black Girl's Guide To Weight Loss » Building A Home Workout Routine

Hip Raises

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Yoga: Sun-Moon

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Squats

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Yoga: Lotus Link

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Leg Curls

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Building A Home Workout Routine: The Side Bend

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The Reverse Crunch

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Dumbbell Bicep Curl

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Plank Position Kickbacks

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Tricep Dips

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Give Peace A Chance: Try Yoga

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Yoga: Gate Opening

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Calf Raises

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Yoga: Firebird

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The Importance of Building A Home Workout Routine

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Double Leg Lifts

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Good Mornings

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The Plié Squat

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8 Count Lunge and Squat

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Steam Engines

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