No Gym Needed

Day 10…Are you feeling it???



Wanted to share what I am working on…join in on the fun and lets get our GUNS 2gether!!!

guns workout
There is a sense of assertiveness and confidence that comes from carrying nicely toned arms that we affectionately call GUNS! No need to cower when you have friends like “Smith and Wesson” backing you up! How many of you have taken the 2 Week Black Women Do Workout Gun Show Challenge? This challenge also included CLEAN EATING on your rest days to help you get in the habit of eating healthier during your workouts.- Black Women Do Workout

Workout for the Day


Stand with feet hip-width apart, toes pointed out slightly, body weight in heels; hold a weight with both hands, arms extended at eye level. With chest lifted, sink down until hips are below knees (as shown). Return to start. Do 30 reps. Target:  butt, thighs

Wall Drill wall drill

Place hands on wall, wrists aligned with shoulders, legs straight, heels slightly raised. Keeping hands planted, quickly alternate driving knees toward chest in a high-knee run (as shown). Continue for 1 minute.

push upPush-up

Start in push-up position with arms slightly wider than shoulder-width apart, legs extended behind you with feet hip-width apart (as shown). Bend arms to lower body until chest and thighs touch floor, then push back up to start. Do 5 reps. Target: shoulders, triceps, chest, abs

Body Rockbody rock

Lie faceup with legs together, toes pointed, arms extended overhead on floor, palms facing in. Engage abs and lift shoulders and feet off floor, creating a banana shape with your body (as shown). Rock back and forth for 1 rep. Do 10 reps. Target: abs

Ways to Increase your Metabolism

increase metabolismAccording to Everyday Healthy, Everyone’s metabolism naturally slows down with age. At 40, you could be burning 100 to 300 fewer calories a day than you did at 30, says Pamela M. Peeke, M.D., author of Body for Life for Women and assistant professor of medicine at the University of Maryland in Baltimore. That can translate into a 10-25-pound weight gain in a year. But you can counteract that slowdown and boost your body’s fat-burning capabilities by making just a few tweaks to your daily routine. The following strategies will help you bust out of a weight-loss plateau and burn even more fat.

Take five
Do five minutes of exercise each morning. We all have a metabolic thermostat, called the metastat, that can be turned up or down, and morning is the best time to activate it. Each day, your metastat is waiting for signals to rev up, so the more signals you can send it, the better. Your best bet is a light, full-body activity like walking or push-ups.

Fuel up in the morning
Numerous studies have found that regular breakfast eaters are often leaner than breakfast skippers. Your activity level and metabolism decrease later in the day, it’s a good idea to make breakfast or lunch your largest meal.

Fill up on good grains
Whole grains such as brown rice, wheat germ, dark bread, whole-grain cereal, oatmeal and bran leave you feeling full because they take longer to digest than simple carbohydrates.  Women who regularly ate the most whole-grain foods — about 1.5 servings a day — gained less weight than women who ate the least.

Pump yourself up
Muscle burns more calories than fat does, and decreased muscle mass can be one of the main reasons metabolism slows. To build and maintain muscle mass, aim for two to three strength-training workouts a week.  Try push-ups, squats, abdominal crunches and tricep dips off a chair.

Power on with protein
Add a little high-quality, low-fat protein, such as chicken, fish and egg whites, to your meals, and you’ll help your body burn fat faster.