The Official Blog of the Black Women Losing Weight Community. Tips, articles and weight loss resources for African American Women.
Hey Ladies, We are going to focus on exercising 5 days a week in April. You want to workout for a minimum of 30 min per workout. Some of us may be working out at home and some may be working out in the gym. What exercise you chose to do is up to you and your level of fitness. Just a beginner? You have to start where you are, so walking 30 minutes a day, 5 days a week is a great starting point.
The goal is to commit to actually exercising…not just thinking about it or talking about it, but doing the work. On the surface, this is a VERY SIMPLE GOAL, but the key is Commitment. If you are ready to commit, comment below and let me know that you are ready to “Spring” Into Fitness through regular exercise!!
Medical Disclaimer – Always consult your physician before beginning any exercise program. If you experience any pain, weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath that is a sign that you need to stop and consult your medical professional of choice. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.
I’ve put together some simple sample workouts to give you an idea of how you can put together a great circuit workout that you can do at home. I will be posting sample workouts on our Facebook page, Pinterest board and this blog through out the month.
Need Help: If you don’t know how to do an exercise, search for it on YouTube for video instructions.
Do these circuits one time through and see how you feel. If you feel that you are up to it, work on doing the routine 2 times in a row. It is up to you how much rest you need between exercises, but I suggest 30 seconds or less. You can also find great free workout videos on the Fitness Blender and BeFit Youtube channels.
Update 2015: “It has been 2 years and I have kept my weight off. I did gain 30lbs last year, but I quickly turned it around. The BWLW Facebook page has helped me and kept me focused. I was able to lose the 30 pounds I gained plus and 11 lbs. Today, I weigh 174 pounds.” That’s a total of 123 pounds gone. Instagram: @new_natalie
Today’s weight loss before and after story: Natalie lost 112 pounds by embracing regular exercise and changing her eating habits. Here is what she shared with us:
I went from 297 pounds to 185 pounds. I did it all on my own and would love to share my story. Started my journey on 9/20/2011. What motivated my journey was trying on clothes and being almost out of a size 24 pants, about to be a size 26 pants. I cried in the dressing room and all the way home. I then threw out all my bad food and began my new life that day. I only baked or grill my meats. I only eat chicken or turkey meat. Water or tea are my only drinks. I eat lot’s of fruits and vegetables. I learned how to turn my favorite meals into healthy meals. For instance, I love pizza and now I can make it healthy by using 100 calorie whole wheat pita and low fat cheese, chicken and all the vegetables I can fit on it. That would be considered a treat for me.
I love the gym now, it’s my stress reliever. I started off not really being able to do anything in the gym before feeling like I was going to pass out. I set little goals for myself. When I started I was running and one minute and 30 seconds in I was ready to stop. Each week I went up a minute and now I am able to run 4 miles on the street. In the beginning, I worked out twice a day for an hour or two per session. I used every machine in the gym and sometimes I would freestyle routines or watch YouTube to pick up tips. I always set little goals and my first goal was to get into a size 22. Once I did that, I kept going down in size until I reached my goal of a size 13/14. My goal weight is 175 pounds. I cried many nights and prayed for the strength from God to help me through this. I have empowered my little sister to lose 46lbs this year and have helped some friends as well. I love telling my story, because may help one person who feels like I did. It may help them know that they too can do it. It was a long road and is still a long road, but I will never gave up and never will.
It’s Day 13 of our May Exercise Challenge. I’m so happy to share this video with you today. Our friend Aja over at BlackGirlSlim.com has taken the time to graciously create a How To video to show you not only how to do the moves in our May Challenge routines, but also how to modify them. You should check her videos out on YouTube and Like her Black Girl Slim Facebook page to learn more.
Aja Davis runs a successful fitness studio in Brooklyn, NY where she helps women take their bodies back. She has been a personal trainer for over 8 years, studied holistic nutrition and practiced as a holistic health coach. She has coached hundreds of women on how lose weight and get in to the best shape of their lives. We are so happy to have her partner in BWLW’s fight against obesity in the black community with a focus on black women.
