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Your life is based on you—what choices you make, what steps you take, what food you intake is all on you! Your exercise routine is not any different. What type of exercise you are able to do depends on your fitness level, the time that you have available, and the goals that you are looking to accomplish. Even if you are not a fitness expert, you know that you are supposed to exercise for thirty minutes a day, five days a week, though what a lot of people don’t know that there three things that you need to fit into your routine. You see, an exercise routine is similar to a diet. In order to get the maximum benefits of your diet, you need to be sure to eat all of your green veggies, bright fruits, and take some time to work in your protein. If your Half-Year Revolution is to begin a routine workout plan or even if you’ve been working out long before July 1st, make sure to incorporate the following: Cardio, Strength Training, and Flexibility.
It’s All About Cardio!
If you go to consult a doctor or a physician about starting a new workout plan, talk to you about cardio.
Cardio is short for cardiovascular, another term used to reference the circulatory system. Cardio exercises increases the heart rate and helps to improve the circulatory system. Examples of such exercises include, but are not limited to: running, swimming, dancing, walking, aerobics, and cycling. Cardio programs should always stay in your personal fitness level; general guidelines for cardio exercise include [1]:
• For health benefits, do moderately intense cardio for 30 minutes a day, 5 days a week, vigorous cardio 20 minutes a day, 3 days a week.
OR
• For weight loss, you may need to do 60-90 minutes of activity several days a week.
Fitwirr, a fitness blog, states that aside from weight loss and improved heart health, cardio exercises
improve brain function and sleep, increases bone density, and alleviates depression.
Popeye Muscular
While performing cardio exercise the only materials that are required are you, you, and you, strength
training requires a bit more. With strength training, you lift weights to strengthen muscles, bones, and
connective tissue. Strength training is just as, if not more, important than weight loss as cardio. With the
assistance of dumbbells, barbells, resistance bands, and any other muscle-strengthening tool you can
get your hands on, you will build lean muscle tissue which raises metabolism and reduces body fat. The
general guidelines for strength training are [1]:
• Choose 8-10 exercises that target the major muscle groups, such as, the lower body, chest, back, etc.
• Beginners should do one set of 8-16 repetitions of each exercise to fatigue. More advanced exercisers can do 2-3 sets.
• Train each muscle group 2-3 non-consecutive days a week.
• Work each exercise through its full range of motion and use good form.
S-T-R-E-T-C-H
If you have ever been to a fitness class you are aware that the first thing done before the workout is
stretching, so why is it often overlooked? Stretching is a definite must-do before any cardio exercise or
strength training is to be done. Stretching is relaxing, and it helps our bodies feel good. It can be done
anytime and practically anywhere, but is most important before and after workouts. The more you
stretch, the more flexible you will become. The general guidelines for stretching are [1]:
• Stretch your muscles when they’re warm.
• Do static stretches with a focus on tight areas.
• Stretch a minimum of 2-3 days a week, 7 days maximum.
• Stretching should not hurt. Be sure to stay within your range of motion.
• Hold each stretch for about for approximately 15-30 seconds, and repeat it 2-4 for each stretch.
Site:
[1] http://exercise.about.com/cs/exbeginners/a/exbasics_2.htm
If born several decades earlier Brandi N. Williams would have been an afro wearing, fist-in-the air social activist. Instead the bicentennial baby and hip-hop music lover chose a career in public relations. In a career that spans almost two decades, Brandi has received numerous awards, earned her Accreditation in public relations, and established herself as an expert in community/grassroots relations, lifestyle brands and the African American community/culture. She has worked with some of the nation’s most prominent Fortune 500 companies; entertainers; athletes; and local, regional and national government and non-profit organizations.
She has been called Angela Davis: the sequel. while she views this as a compliment, she prefers to position herself as a pr strategist and new-age, fist-in-the-air social justice fighter.
The bicentennial baby, Accredited PR pro and hip-hop music lover uses her formal training in public relations to advocate for causes.
For nearly two decades brandi has worked in the non-profit, government, entertainment, lifestyle and corporate sectors to bridge divide between the streets and the suites. Brandi’s advocacy and community building work includes serving as:
•lead strategist for the parent and community engagement arm of a nationally-recognized turn-around educational project. work was featured in a recent U.S. Department of Education publication.
•the Charlotte Leadership Chair for Hip Hop Caucus
•a 2013 50 States Clean Air Ambassador with Earth Justice and the Hip Hop Caucus
•primary organizer for a program with rapper 2Chainz to encourage ex-felons to register and vote. this was done as a part of the Hip Hop Caucus’ 2012 GOTV effort.
Brandi consults, trains, writes and provides social commentary from a reality-based perspective on issues that impact people of color.
Connect with Brandi online on Instagram and join the juicecru movement [www.ugotjuice.com]
Michelle Cooper was born and raised in the beautiful sunny city of Miami, Florida as the only daughter to loving parents. Growing up surrounded by God-fearing parents, her mother deepened her gift for music and ensured that she learned how to read music and cultivate her gift. Throughout her time as a child, Michelle pursued her musical gifts, her love for God through music, the band at her middle and high school, the choir, and her church organizations which came as no surprise. As she grew she feared God, dedicated her life to seeking Christ, and is now impacting many with her musical gifts, prophetic calling, and her gift of business.
As a graduate of Miami Norland High School, Michelle Cooper set her eyes on attending the University of Florida in Gainesville, FL studying music and business; during her sophomore year – she began working for a major corporation as she worked towards completing her degree; she fell in love with the telecommunications industry and marketing. As her career advanced, she took additional course work at the University of Phoenix majoring in Business Administration and Marketing, and also Life Christian University to develop her ministerial leadership skills. Michelle has served on multiple industry boards and has served using her marketing and leadership skills to help women and girls reach their full potential in business. Her entire life and career combined has allowed Michelle Cooper to develop as a leader, a sound marketer for over twelve years – executing product marketing tactics and has served God with her gifts and through ministry.
Her next personal goal is to receive a law degree – which will take her career to a new level with hopes to help organizations defend their marketing ads, properly position their products against competitors while advertising and protecting the brand of organizations. She is currently actively pursuing this next chapter of her career as a student at Mercer University.
Her prophetic and musical gift is impeccable! Her ability to hear the voice of God and share what God reveals to her through the prophetic to those in her path is needed for this time and seasons to come! She understands the importance of a lifestyle of worship and the role that it plays in hearing clearly from God – to make an impact to the people she encounters. Her gift is without a doubt clear, precise, and confirmed on so many levels.
She is a Servant… Faithful and submitted, Michelle currently serves at her home church as the Director of Marketing Media and Communications; she oversees the media, video, audio, marketing, and products. She also utilizes her gift within the Music Department.
She is a Prophetess… she has knowledge and wisdom well beyond her years. She has a deep revelation of God’s word and shares God’s word through a word of knowledge and wisdom with many that she encounters all around the world. She is a PROPHETIC BRIDGE sharing her God-given insight with worship leaders across the world on how to effectively and consistently access God’s Presence.
She is a Leader… The undying Love, devotion, and passion Michelle Cooper has for God is undeniable. Yes, it is true that we all enjoy the fruit of her calling of the prophetic, music, and the business world – but it is very clear that Michelle loves God and the people of God to whom she prophesies to and ministers when she stands behind a microphone. When you come into her presence you will feel her beautiful smile which will radiate your heart. Michelle Cooper is the mother of two beautiful children and reside in Atlanta, Georgia.
Connect w/ Michelle:
Tiffany Huff is the Founder of The Best You where she serves as an Empowering Speaker, Coach, and Writer purposed to build a community of women empowered to Live IN Purpose, ON Purpose. After many years of living for who others expected her to be, and what others expected her to do, Tiffany embraced the reality that the only expectations she has to live up to is that of the creator, and she has been encouraging others to do the same since. She is a firm believer that your purpose is often born of your pain, and she shares her story with women so that they might be inspired to share theirs with others. You can visit her blog at Tiffany-Huff.com/blog.
Connect w/ Tiffany:
Email: Tiffany@Tiffany-Huff.com
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