Weight Train Ladies
photo credit pinterest
Full Body Workout For Women Over 40:
Please begin with light weights - 8lbs.
  • Squats – 3 sets of 8 reps
  • Bench Press – 3 sets of 8 reps
  • Bent Over Rows – 3 sets of 8 reps
  • Leg Press – 3 sets of 10 reps
  • Shoulder Press – 3 sets of 10 reps
  • Walking Lunges – 2 sets of 12 reps
  • Superset* Bicep Curls with Tricep Extensions – 2 sets of 15 reps
  • Superset* Lateral Raises with Front Raises – 2 sets of 15 reps
My Belly Loves Apples
  1. Apples are good for your teeth. Eating fruit is a terrific way to satisfy your sweet tooth, get good calories, and have a healthy dose of fiber. ...
  2. Apples are good for your heart. Like all fruits, we know apples have fiber. ..
  3. Your belly loves apples. Other than visits with our GP, we don't talk much about intestinal health.

click here:
Photo Credit facebook
Resistance training for African-American women: Is it worth the extra time?
One of the challenges of getting fit is finding activities that you enjoy and will participate in on a regular basis. Check with your doctor before starting a resistance training program especially if your blood pressure is not controlled or you have a heart condition. Get out of your comfort zone and try some new activities. Resistance training is more than just going to the gym and lifting weights. Consider joining a group exercise class that focuses on resistance training. Better yet invite a friend to join you. Another option is calisthenic types of exercise you can do at home. For creative and fun ways to incorporate resistance training into your workouts using body weight exercises or small apparatus like bands, balls and body weight exercises, check out our Boot Camp/Circuit Leadership and Balls, Bands & More courses. What’s your favorite way to incorporate resistance training into your workouts?
CLICK HERE
Hair care issues may keep some black women from exercising
photo credit Reuters.com
Primary care providers often don’t realize that hair care can be a barrier to regular exercise for some black women, a new study suggests.
Hair care routines aren’t a barrier for every African American woman, said study leader Dr. Sophia Tolliver, “but they are for a significant enough number.”
Creating a hairstyle “could take several hours during the day,” Tolliver said. Women may fear that working out and perspiring potentially could ruin that hairstyle, she added.
In a survey of primary care providers, Tolliver and colleagues found an overwhelming majority talk to their female African American patients about the importance of exercise. But three-quarters said they don’t talk with these patients about hair care, which can be a barrier to vigorous workouts, the researchers reported in the Journal of the American Board of Family Medicine. CLICK HERE:
Apollo Education Digital Resource Library
The Digital Resource Library is home to study guides and other materials for educators and students that connect to our School Day Live programming as well as topics related to the history of the Apollo Theater.
Log in or sign up for a FREE account here:
Why trainers say doing your cardio in the morning is the ultimate key to success
While any time is a good time to work up a sweat, there might be some perks to getting your cardio done first thing in the morning. If you know anything about your biological clock, it’s probably that your cortisol levels are higher early in the day. It’s what helps your body wake up and feel alert.
Glute Work Out |
with Traci Copeland
This easy 1,500-calorie weight-loss meal plan is specially tailored to help you feel energized and satisfied on fewer calories to lose a healthy 1 to 2 pounds per week.
Victoria Seaver, M.S., R.D., Digital Meal Plan Editor
Lose weight, eat well and feel great with this easy weight-loss meal plan.

This 1,500-calorie meal plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Each day of this 7-day plan features foods that do the weight-loss work for you, being high protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer), and strategically balances calories throughout the day so you won't feel starved. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Not sure if this is the right calorie level for you?See how to calculate your daily calorie goal and then select the plan that works best for your. See this same plan at 1,200, and 2,000 calories. Couple this healthy meal plan with daily exercise and you're on track to lose the weight.
Ready to get healthy?

Check out the Cooking Light Diet to learn more.

How to Meal Prep Your Week of Meals:

Carve out time at the begging of the week to get meal prep out of the way and save yourself time during the busy week.

1. Make the Ravioli & Vegetable Soup ahead of time to have for lunch on Days 1 & 2.
3. Bake the Maple-Nut Granola or opt for a healthy store-bought granola to save time. Look for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup.
4. Hard boil 2 eggs for Days 4 & 5.
5. Make a batch of Easy Brown Rice to use on Days 1, 2 & 5.

DAY 1

Dinner (495 calories)
• 3/4 cup Easy Brown Rice
• 1 Tbsp. chopped walnuts
• 1 cup green beans
• 1/4 tsp. salt and pepper, divided between the brown rice and green beans
• 2 tsp. olive oil, divided between the brown rice and green beans

Toss green beans in olive oil, salt and pepper and roast alongside the salmon. Mix the remaining oil in with the rice, season with salt and pepper, and top with chopped walnuts for an easy brown rice "pilaf".
Daily Totals: 1,519 calories, 78 g protein, 172 g carbohydrates, 29 g fiber, 61 g fat, 1,994 mg sodium.
Click below for days 2-7
Our top 9 Christmas Songs of 2019

Whitney Houston - Who Would Imagine A King CLICK HERE
The Temptations - Silent Night CLICK HERE
Kurtis Blow - Christmas Rappin' CLICK HERE
Luther Vandross, “Every Year, Every Christmas” CLICK HERE
RUN DMC - Christmas In Hollis (Video) CLICK HERE
Charles Brown - Please Come Home CLICK HERE
Donny Hathaway-We Need You Right Now Lord CLICK HERE
Aretha Franklin - The Christmas Song CLICK HERE
The Jackson5 Mommy kissing Santa Claus CLICK HERE

ENJOY
How a Hip-Hop Party Went From a Harlem Basement to Packing Barclays
Inside the rise of D’ussé Palooza
Kameron McCullough and Nile Ivey were having a rough year.
Mr. Ivey, a D.J. and music blogger, had been laid off from his job at BET Networks. Mr. McCullough had been fired from his job at Condé Nast just a few months after being evicted from his apartment.
It was December 2012, and the two friends hatched a plan to simultaneously wash away their troubles and usher in a more buoyant 2013. They settled on hosting a small game night.
They planned to keep the invite list short, ensure that it included plenty of women and inform attendees that gaining entry required two things: a bottle of Hennessy cognac and a bucket of fried chicken.
“It’s going to be a Henny Palooza,” Mr. McCullough recalls one friend joking. Seven years later, the event — now known as D’ussé Palooza — has grown from an East Harlem house party attended by barely 50 people to an event that drew 9,000 to Barclays Center in Brooklyn this month, while expanding to more than a dozen United States cities.
‌
The Ultimate Flat-Belly Workout
Excellent 30 Mins !
Flat-Belly Workout | 30-Minute Video
This flat-belly workout will tone your abs from all directions, making for a tighter, stronger core. We mix ab toning moves with cardio bursts and full-body core exercises to tone your midsection. Press play and get ready to feel the burn.
photo credit daily burn
Do the right thing, and success will follow you.