Tag Archives Fitness

Her Body Guide’s ’21 Day Transformation’ February Challenge

Her Body Guide is a fitness brand created by Amanda Mensah and Kadijat Salawudeen. They decided to join forces and create this 21 Day Challenge in hopes of transforming a group of girls into a close knit community.

It’s meant for like minded individuals to not only work together as a group, but push beyond their limits.

By signing up, you will receive access to…

Meal + Workout plans which includes…

  • specific grocery list
  • meal plan (breakfast, lunch snacks, + dinner)
  • easy to follow at home workouts
  • 1 on 1 session with a personal trainer

Community Based Fitness Group ….

  • Communicate with like minded individuals in a group chat
  • Access to workout facilities (such as boxing, yoga, kickboxing, & more)
  • Connect with other fitness influencers in hopes of creating a healthier lifestyle.

Rewards  …

  • Two lucky winners will receive cash prizes for the best transformation.
  • Celebratory dinner at a Fancy Restaurant (NYC/NJ Areas)

Important Information

Challenge begins: February 4th – 25th

Deadline to sign up: February 1st

Interested in signing up? Buy Tickets Here 

More questions? Email info@her-bodyguide.com



See January challenge. 

21 Day Fitness Challenge Courtesy of ‘Her Body Guide’

If living a healthier lifestyle is one of your top priorities, that’s great — because we have the perfect opportunity for you, as the new year approaches. You may ask yourself. Why is being fit so important? There are many reasons why, however, here is all the perks of joining this twenty one day challenge, courtesy of Her Body Guide.

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Being physically active reduces the risk of type 2 diabetes, cardiovascular disease, cancer, and several other bodily diseases. With a good nutrition and regular workout schedule, you’re bound to reach and maintain a healthy weight that you not only love, but you’re comfortable showing off!

This 21 day guide is exactly what you’ll need to get your healthy lifestyle up and running. This is not meant as a weight loss challenge — if you happen to shed pounds in the process, wonderful! However, the purpose is to train your mind and body so you can be a healthier and more vibrant you!

By signing up, you will receive access to …

  • welcome newsletter explaining everything that is going on
  • personalized grocery list
  • access to “easy to prepare” meal plans (breakfast, snacks, lunch, and dinner)
  • easy to follow at home workouts
  • videos to workouts that may not make seem so easy to put in words
  • access to a a community/ fitness group with like minded individuals
  • first dibs on Her Body Guide team workout sessions
  • 1 on 1 workout session with a personal trainer
  • celebratory dinner for those individuals that complete the program

The best part about all of that is that it’s free.

Interested in signing up? Email herbodyguide@gmail.com with subject line “21 Day Challenge” by January 3rd. The challenge will begin January 8th.

Follow @herbodyguide on instagram and twitter.


Jamiah Bennett, A Black Spinning Instructor Making a Difference at the University of Connecticut

As a high school student, Bennett developed a great interest in running track. By the time she realized she loved the sport, it was too late in her high school years to join the team. So instead, she became a spinning instructor, which you could kind of say happened by accident.

It all started in the Spring 2017 semester of school. Bennett’s friend invited her to a spinning class and she instantly fell in love! For her, it was more than the physical change — it was mental stability, especially when dealing with the stress of school (on top of everything else).

As an instructor, Bennett says she wants to be the “motivator” in the college setting. Every week, she dedicates her time to personalizing unique workouts for three BoyWise spinning classes. As the participants make their way to class, “I play music and begin introducing myself. I check bikes, gets to know people” and overall make the environment pleasant. Before the workout (or even the warm up), Bennett talks safety and familiarizes each student with parts of the bike. “Warm up takes about ten minutes, “it really just depends on the workout.” For her, heavy strength or endurance workouts equals longer warmup to prepare the muscles.

So what exactly makes Jamiah Bennett so different? The care she takes in putting her students body needs first. She’s constantly alternating workout routines for those challenge ready individuals also dedicating themselves to the class every week.

During the cool down process of the workout, Bennett give participants a minute or two to relax. It later becomes more structured with arm stretches and leg resistance. Off the bike “they stretch their quads, hamstring, & glutes.” At the end, “I always end with three big breaths to help with reducing heart rate. I also give them high five and “great job!”

When Jamiah is not instructing — she’s either studying or taking on her resident assistant job responsibilities. In the future, she hopes to get “Small Group Certification”, which allows her to teach small fitness classes with cardio, strength, & high intensity strength training.

Shout out to Kaisa Keranen, who Bennett is heavenly influenced by. She enjoys watching her workout videos, which she also implements in her daily workouts and classes.

If you’re interested in becoming a certified spinning trainer or you’re one already, here are 5 tips you should consider.

Think About Why

Why do you you want to become an instructor? As an instructor, you’ll be working with a bunch of people — so it’s not wise to just think about doing it for yourself. Really and truly, it’s about the participates. Why is fitness & wellness important for you?

Be real

People tend to look at fitness instructors as these perfect people on a Pedestal. They are human! So don’t try to put on a ficade.

When You’re An Instructor…

When you actually become one. Think of the purpose of your workouts. Don’t just put it together because you like it. Think about why you’re doing that workout, and why you’re getting others to do it.

Get To Know Your Participants

Once you know your students, it’ll allow them to appreciate & encourages you as the instructor to remember the little things they tell you.

Have Fun With It

Don’t make it feel like a burden. Have fun doing the workouts, making the playlist, etc.

What motivates you to keep teaching when you don’t feel the greatest?

The participants. They make it enjoyable. I realize that they are coming to my class for a purpose, so I have to cater to accomplishing their goals.

How do you motivate yourself  to work out your own?

I know it’ll benefit me. Working & moving out. It’s hard to think of a reason not to go. I always keep in mind the quote, “Mind over matter” and think of the afterward feeling.

When you don’t have access to the gym, what do you do?

Body Weight workouts, go for a run. You do not need a gym to exercise, not at all. Those days that I don’t want to go to the gym, I use what I have around me. My fitness influencer shows herself using suitcases, or any other materials around her. Whatever she has to do to get that workout in.

I try to do the same thing.

A one hour workout is only 4% of your day.

Currently, Bennet is also a certified AFAA Small Group Fitness instructor.

Mya Launches Her Very Own Vegan Wine

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Grammy award-winning recording artist Mya has always looked absolutely amazing. One of her secrets to her all natural glow is her vegan diet. Many wine manufacturers are still using animal-based fining agents and there are only a select few vegan options when it comes to choosing a good wine. Mya has decided to launch her own vegan wine, The Planet 9 Fine Wine by Mya.

The product is now available on her online shop for shipping to select US states.

Planet 9 has a red cabernet sauvignon with plum infusions. Planet 9 and many other vineyards and wineries are beginning to switch over to plant-based fining agents due to increased consumer awareness and the mistrust of animal products.

Mya hopes that her wine promotes the vegan message specifically to fans who aren’t too familiar with the lifestyle. Hopefully, her consumers begin to do their own research on the vegan lifestyle and its benefits after seeing how its impacted her life.

Mya told The Root,  “Some of the pros of veganism? Let’s start with clarity in the mental space, even spiritual connection with the rest of the world, environmentalism, it takes about 25,000 gallons of water to produce one pound of beef.”  She created an online vegan transition guide for people who are unsure of switching over.

“[Veganism is] a lifestyle, it’s not just about diet, it’s about your home décor, your fashion, what you are driving, what you are wearing, all kinds of things. Everything that you already are used to and love, there is a vegan version. Or you can organize your meals, it’s a beautiful thing.”  – Mya

So, who’s trying to get fine like wine with Mya?

Send your thoughts on veganism and let us know some of your favorite vegan brands and alternatives!

Ciara Reveals How She Lost 50 Lbs In 5 Months After Second Pregnancy

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Following the birth of her daughter Sienna just one year ago, Ciara is back down to her pre-baby weight and is discussing how she managed to lose 50 of the 65 lbs. gained during her second pregnancy. The singer and mother of two told PEOPLE that she was determined to lose her post-baby weight as a goal she’d set for herself.

“I was even more fired up about getting my post-baby weight off [this time],” she said. “It was just my own personal goal that I set for myself. It’s a whole different animal when you have two kids, and it felt really good.”

Ciara says that she would work out two to three times a day with a trainer in between breastfeeding her daughter and school-runs with her son, calling it “the craziest system.”

“I would wake up, breastfeed, then get Future ready for school. Then after I take him to school, come back and work out. Then after I work out, breastfeed and go back and get Future from school. Come back and breastfeed, then go work out again,” Ciara says.

Revealing that she suffers from diastasis recti, a postpartum condition in which the large abdominal muscles separate, the “Body Party” singer says that she uses intense workouts as a way to reconnect the core muscles and retrain them.

“I have to work even harder. That’s a bit more intense,” she says about her core. “A lot more effort goes into it because your muscles bulge out differently, and you’re trying to reconnect the muscles and retrain them.”

Since losing 50 lbs. in nearly five months, Ciara has since slowed down her workout routine. And even though she would still like to lose a few more pounds, she admits that her husband, Seattle Seahawks quarterback Russell Wilson, likes the weight she’s picked up since having Sienna.

“I honestly like some of the hips that have come along with the post-baby weight,” she says. “I’m not trying to lose those. My husband has been showing me love on my hips, too. He likes them!”

Beyonce Is Back On Her Fitness With A Plant-Based Diet

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Following the gradual release of Instagram posts showing the mother-of-three getting back into shape, Beyoncé revealed today (Friday, March 2) that she is returning to a plant-based diet ahead of Coachella next month (Apr 18). After withdrawing from her scheduled performance last year for the safety of her pregnancy with twins, Rumi and Sir (now 8 months), Bey is back in full effect.

The Lemonade superstar snapped a pic of avocado toast fit for the Queen, topped with red peppers and red onions, followed by the caption, “44 days until Coachella!! Vegan Time!!”

The Bey Hive knows this isn’t the first time their Queen has gone vegan, after trying it out with hubby, Jay-Z, for 22 days straight in 2013. In 2015, she wrote the forward to exercise physiologist, Marco Borge’s book, The 22-Day Revolution.

Borge books explains that it takes 21 days to change a habit. So, dieters would need to go vegan and alcohol-free for 22 days to see results and change their lifestyle (meaning the Formation singer is pulling double duty by starting a full 44 days before Coachella). The diet also suggests avoiding soy and gluten. To accompany the book and aid devotees in their weight loss efforts, Beyoncé also launched a prepared food line with Borges that year.

“I thought … I would feel deprived and hate food, that I would miss out on restaurants and celebrations, that I would get headaches and be irritable, etc. I was wrong about all of that,” the 36-year-old has said of the diet.

“What I discovered was increased energy, better sleep, weight loss, improved digestion, clarity and an incredibly positive feeling for my actions and the effects it would have on those around me and the environment.”

Mrs. Carter also released pics of her rehearsal, where she’s decked out in red Ivy Park and toned-up abs.

“I am not naturally the thinnest,” Beyoncé explained on Good Morning America. “I have curves. I’m proud of my curves and I have struggled since a young age with diets and finding something that actually works, actually keeps the weight off, has been difficult for me… I felt like my skin was really firm, a lot tighter than when I deprived myself of food and got the weight off fast… The weight stayed off.”

Needless to say, we’re all looking forward to Bey’s fit and fantastic Coachella appearance and the possibility of new material included in her set.

Kehlani Receives $50K Investment Deal From Backstage Capital For Her Health And Wellness Startup

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Kehlani has talked a lot about health and wellness throughout her career. She has mentioned wanting to create her own sustainable garden and has always been an advocate for mental health awareness.

She has recently developed a health and wellness startup called Flora, curated green content is the slogan. Flora will focus on health and wellness for the artist’s target audience of people between the ages of 16 and 25. The project has yet to launch but Backstage Capital, a venture capital firm dedicated to funding people of color, has invested $50,000 into the company.

“Bridging the gap between my career, activism and my audience is important to me as a next step. I am incredibly honored to work with Arlan, not only due to her outstanding work in the tech world, but her consistency in supporting queer women of color. I look forward to creating positive change and making strides in tech.” – Kehlani

Arlan Hamilton, Backstage’s founder, and managing partner will join Flora’s board and serve as a mentor and adviser.

“Kehlani is at the Soul Train Awards tonight in Vegas where she is up for Best R&B Female and is still Slacking with her co-founders and me about startup business. It’s been this way from all of her shows the past few weeks, including Voodoo Fest. She’s taking this incredibly seriously, and in my opinion, is approaching it like she would a new album or tour. It’s exciting to see her learning about the tech world, and I’m impressed with her interest in sharing the journey with her fans.” – Arlan Hamilton

Let’s go Kehlani, keep rising above! If you would like to learn more about Flora, subscribe to their mailing list here and be the first to hear about the launch.

Kehlani will also be a speaker at Afro Tech get your tickets here.

Yoga, Meditation, and The Entrepreneur

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The life of an entrepreneur is a tough one but one with many rewards, both internally and externally. Entrepreneurs have the ability to control a majority of their life and although that sounds like a walk in the park, the everyday life of an entrepreneur can be filled with a lot of responsibility, stress, and anxiety.

As an owner of a business or a brand, garnering positive results and high revenue with your business is 100 percent up to you and the work that you put in. Instead of working a 9-5, most entrepreneurs are working diligently 24/7.

The Live Civil brand is all about entrepreneurship and being your own boss. We know that it can get hard sometimes but for us, entrepreneurship is always worth it. The security of knowing that what you have created and built is all yours and nobody can take it away from you is incredible. The security of knowing that if you needed to take a break or vacation for whatever reason you are able to do so without getting fired or worrying if you will be replaced. The security of knowing that all of your hard work is monetized into measurable dollars that you can physically see – and know that it’s all yours. The fact that you will leave a noticeable and unique mark on this world.

Can you say, THE LIFE?!

As we said, entrepreneurship is great, but can also be quite stressful. Some things we find helpful for us include yoga and other meditation activities. Not only do these activities relieve stress in a productive way, but they even blossom creativity and spark the next “big idea.” It is tremendously important for entrepreneurs to be not only physically fit but mentally fit in order to endure all that comes with the lifestyle. We want you all to be your best selves all around, so here is why practicing yoga and meditation are beneficial for the new wave entrepreneur.

Letting Go Of Control 

As an entrepreneur, we spend most of our time making decisions and calling the shots. During yoga class, you will no longer be in control. All egos are left at the door when you enter yoga and it is your chance to give someone else the chance to lead and a time to give yourself the chance to dive into the unfamiliar and be instructed. You will gain an appreciation for being instructed and this increases empathy with your employees. This will help you put more trust into your team and managers when it is time for them to take over while you take the back seat.

Shake Off Self-criticism & Build Confidence

Yoga helps to get rid of all negative thoughts that create fear and destroy confidence. As an entrepreneur, we are expected to be on top of our game, strong, courageous, and bold at all times. In reality, we all have negative thoughts and some days we are just not on our A game. Yoga and meditation quiet the loud negative voices and makes the soft positive voice within all of us louder. The truth is, we are all beautifully and wonderfully made, and we are capable of doing everything we set our mind to. The only thing that holds us back is ourselves, but with yoga and meditation, you will learn how to stop holding yourself back and be all that you have the potential to be!

Quieting The Mind (You control your to-do list, your to-do list doesn’t control you.)

To-do lists are the new wave and early entrepreneurs best friend. As entrepreneurs, we feel as though we can always be working on something to better ourselves or our brand and that can become paralyzing. Nine times out of ten your to-do list will never end and you need to practice quieting your mind and realize that it is okay to not get everything done on that list. During yoga and meditation, breathing is a major component of the practice. Slow and intentional breathing separates the mind from your never ending thoughts. During yoga practice, you learn how to acknowledge your thoughts but not let them control or take over you. You learn to live in the moment and do exactly what you can in that moment while remaining balanced and at peace.


Meditation promotes creative thinking and can bring about new and fresh ideas. As an entrepreneur, we are constantly developing new ways to push our product or our brand. Creativity is a must and is something that is supposed to come naturally. A lot of the times we find ourselves stuck in the same routine way of doing things, we are in tunnel vision mode and it is hard to break out of it and create something new and refreshing. Social media can either help our harm your creativity because you have access to see what everyone else is doing, it makes it so easy to bite and not be original. Yoga and meditation create the space in your brain for it to be creative.

According to Uplift, meditation and reflection can increase frontal cortex activity which is linked to focus, calmness, and concentration. Yoga and meditation can even enlarge that part of your brain. We know this isn’t biology class but let’s learn. Alpha brain states are where brilliant ideas arise and where athletes find their zone. Numerous studies have shown that breathing practices increase the Alpha brain waves associated with lower levels of stress and greater levels of creativity. A lot of people are born with this unstoppable creativity but some of us need a little extra help, yoga and meditation are perfect to give you that push to the immaculate ideas that you know are inside of you.

Patience & People

Being an entrepreneur you are usually dealing with tons of people and lots of different personalities on an everyday basis. In order to be an effective leader and all around a likable person, you have to have patience and know how to deal with people, even if you may not be too fond of them. Yoga and meditation help create the mindfulness to look at people and situations from multiple perspectives without judgment. The practice helps you understand yourself better and in return, you will understand others better. The practice also helps create a certain serenity that disables us from “popping off” when one of our employees, friends, or family members pisses us off. *Namaste*

Yoga and meditation also take practice and patience to get a grasp of. Progress in the practice is developed slowly just like a business. When practicing you will find yourself humbled by the experience of working towards something and not seeing the results instantly, it takes time to see the results of yoga and meditation. Businesses take time to grow and it is rare that entrepreneurs see revenue as soon as they launch their business. Yoga and meditation will teach you how to be patient and appreciate how far you have come and how far you are going to go if you just relax.

We hope this information finds you well and if you are a new entrepreneur or an old one looking to get into new habits we advise you to take on yoga and meditation! If you don’t know where to start we are here to help.

  1. Get a membership at a yoga center near you
  2. Find a free class and your cities park
  3. Groupon is the GOAT for inexpensive yoga/meditation classes, download the app!
  4. Take on yoga and meditation right inside your own home. There are thousands of classes and tutorials on youtube, just purchase a mat and get to work!

Remember that you will not become the ultimate yogi like Russell Simmons after one or two classes, it is a continual practice. With a dedication to the practice, you will become your best self. Mentally, physically, spiritually, and emotionally.

Namaste! Let’s continue to be great and Live Civil.

6 Reasons Why You Should Get Fit & Live A Healthy Lifestyle That Doesn’t Include Body Image

If you’re into pop-culture or keep up with new music or new music videos, then you have witnessed Teyana Taylor’s jaw-dropping body in Kanye West’s new music video “Fade”, which premiered during the VMA’s this past weekend. Moments after women on social media went into a frenzy about how they need to get in the gym and start getting fit.

Teyana Taylor screams fitness and body goals for a lot of women. She is a mother to a newborn child, with a body of a goddess. We are so happy that Teyana Taylor’s bod has inspired women everywhere to start living a healthier lifestyle, but body image should not be your only reason to want to be healthy and get fit. No matter your shape or size you should strive to be the best you possible, mentally and physically. People associate the gym and eating right with losing weight but there are so many other benefits to living a healthy lifestyle that we should all consider.

Here is a list of 6 reasons why you should live a healthier lifestyle that has nothing to do with body image, and we hope this inspires you just as much as the alluring Teyana Taylor!

  1. Mental Health – Exercise naturally releases endorphins which are peptides that activate the body’s opiate receptors, causing an analgesic effect. More simply put, endorphins are “happy chemicals” that just make you feel really good. These happy chemicals release feelings of euphoria. Studies have shown that exercise can reduce symptoms that come with depression or anxiety. For some people, exercise has been just as effective as antidepressants in treatment for depression. If you are suffering from any mental illnesses or recovering from addictions, exercise should be your best friend. Even if you are not some crazy fitness guru, you can become happier with just a 30 mins work out 2-3 Times per week.
  2. Memory – Have your thoughts ever been significantly clear after a workout or yoga session? It is because your brain is getting more energy and oxygen. Many studies have shown that exercise can boost your memory and clear your train of thought.
  3. Sex Life – If none of the other reasons have caught your attention, we know this one will! Exercise has been proven to increase arousal and decrease men’s risk for erectile dysfunction in men. This is because exercise improves blood circulation, which is a major factor when it comes to sex. Being healthy will also improve your sex life because you will feel more comfortable about your body and yourself, which allow you to open up more to your partner.
  4. Creativity – If you’re having a creative block before you pick up drugs or alcohol, try a jog in the park or a two-hour heart-pumping gym session. Studies have shown that aerobic exercise increases your cognitive creativity. Nature and enjoying the outdoors will also keep your creative juices flowing, remember to be in the moment and observe your surroundings.  While you are working out don’t hesitate to jot down anything special that you feel or see in your phone, it can help spark new ideas.
  5. Relaxation – If you have trouble sleeping, a moderate workout can have the same effect as a sleeping pill. If you move around for 5-6 hours before bed you will increase your body’s core temperature. When your body temp. drops back to normal it will signal your body that it is time to sleep. This is perfect for people with insomnia.
  6. Productivity – Studies have shown that workers who take the time to exercise are more productive and have more energy than their peers who don’t. Your favorite celebrities are not always in the gym because of their body, their strict exercise regimen helps them to be more productive and execute everything on their busy schedule. If you are an entrepreneur or creative, working out should be a no-brainer because you must be as productive as possible.


Raheem Devaughn and Ty Dolla $ign Partner to Promote Healthy Lifestyles to D.C. Children

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Artists Ty Dolla $ign, Rahaeem Devaughn, and The LoveLife Foundation joined forces to encourage D.C. children to embrace healthy lifestyles at an early age.

The two surprised students at Dunbar High School in Washington, D.C. and sat down for a conversation about healthy habits that will ensure a healthy lifestyle. Both artists spoke on the personal life changes they’ve made that have led them to healthier lives. They encouraged students to participate in fitness routines and well balanced meals daily.

Ty Dolla Sign even spoke on his 50 pound weight loss and the changes he made to accomplish this goal.

During the conversation Devaughn made sure to mention the nationwide #BlackLivesMatter movement and the importance of taking care of our own lives first.

In tastier news, the two participated in a cooking class and a taste session with the kids to show how easy it is to make healthy meals at home.

10 Women Athletes We Can’t Get Enough of!

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We’re only about two weeks into July and it has already been quite the month for women in sports. First, Serena Williams defeated her older sister during the Wimbledon tournament and that was the talk of the town. Then our wonderful women’s soccer team kicked their way to victory at the World Cup and the world rejoiced. And back to Serena, because we just can’t get enough of her, she went on to beat Maria Sharapova in the Wimbledon Semi-Finals making her that much closer to  her sixth Wimbledon championship. So we thought it was only right that we take some time to acknowledge some of the bad ass, hardworking female athletes that make us smile.

1. Serena Williams

Serena WilliamsSerena Williams is the ultimate badass that continues to defy odds for women in sports and specifically black women in sports. Now, working on her sixth Wimbledon championship, she continues to serve as an inspiration to young people on and off the court. We can’t get enough of her tenacity and determination to reap the benefits of all her hard work.

Dick’s Sporting Goods’ New Ad Will Push You Through That Tough Workout

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Dick’s Sporting Goods recently released an ad that will make you push even harder when you feel like giving up most.

This one ad is apart of it their larger “Who Will You Be?” Campaign which highlights the quiet decisions athletes make on their everyday journey to be their best. “No true wins, the real ones we held on to, are ever won easy.”

So when you’re working out and you are seconds away from giving up ask yourself, “When no one is watching and the smallest decisions mean the most. Who will you be then?”

Head over to their official YouTube Channel to view additional video from the campaign.