Tag: workout

MOTIVATION MONDAYS: [VIDEO] ‘Beat Average’ Commercial by GNC

beataverage

Very rarely will I see something on television that will inspire me. With 99% of the content on cable being mindless entertainment or “educational” programming stuffed with advertisements, I can count on one hand how many times I’ve been motivated by something on my tv. This commercial by GNC is one of those things. First aired during the NFL Draft, the “Beat Average” commercial is 60 seconds of real life statements made by folks that duck and dodge their destiny by making excuses. Our society has become accustomed to rationalizing their shortcomings and accepting mediocrity, but this commercial challenges us to be better than the norm. Check it out, and hit the gym later.

 

[VIDEO] #bern200 – MOTIVATION MONDAYS: ‘Welcome To The Grind’

MM1

Every Monday we tend to wake up discouraged at the events in place for the week. For most, Mondays are the beginning of 5 days of torture through employment, school, or other routines. We’ve decided to make a habit of sending out positive vibes via videos each and every Monday to kick the week off right. Check out this Nike video we found on YouTube entitled “Welcome To The Grind.” Watch it two or three times, and let us know what you think! 
Read more

#bern200 – The Single Mother Fitness Struggle by @koreangold

IMG_5663

 

I don’t have time.
I’m a single mom.
I work full time.
I work over 40 hours a week.
I have a school age child that I need to spend time with.
I have my family I need to make time for.
Gym memberships are so expensive.
I’m too busy!! (We all are!! I’m writing this as I’m facilitating an event at work)

If you’ve said any of the above things when it comes to reasons why you CAN’T work out / lose weight / get in shape / or ANY goal you have, you have effectively made up an EXCUSE. As long as you are making excuses, you will NOT achieve your goals. Goals with excuses attached to them are DREAMS! Wake up, smell the coffee, and PUT IN WORK!!!

This may sound harsh, but sometimes the truth is harsh and leaves a bad taste in your mouth. Like a medicine that may leave a bad taste in your mouth, the truth will get you the results you desire, if you take it.

My truth came the hard way when clothes stopped fitting, when I was tired ALL the time, when my chin was touching my neck, when I started to experience chest pain, when my boyfriends weight was getting close to my weight, when my size 7 feet hurt from carrying over 200 pounds, when I realized I didn’t want to eat in front of others so they wouldn’t see how much I was eating, when I couldn’t do anything outside of work because I was too tired and too self conscious to be out and about. These truths HURT me and even though it hurt, I waited for something. Maybe I was waiting for zero calorie food to be created, or maybe I was waiting for a magic weight loss pill. I don’t know why I was waiting to be honest. A part of me thinks that I thought something magical was going to happen and take control of my weight and health without me lifting a finger.

I waited and waited and waited some more and nothing happened. The number on the scale didn’t go down, my eating habits didn’t change, my clothes felt more snug. I was doing something wrong; I was doing nothing.

It was time to take a long hard look in the mirror and do something about MY health. I needed to exercise some authority and control in my life! My life, my choices, my actions!

Being a single mother, my schedule is pretty booked. Work from 730-430 while the kid is in school and daycare. After work it’s time to pick up the crumbsnatcher, make dinner, homework, bathe her and me, and before you know it, it’s time for bed. Time is precious and limited!! We don’t have enough of it!! So how do you squeeze more into an already jam packed day??

1. Sacrifice

I’m TIRED and I want to spend my mornings sleeping but 4 times a week I get up and work out before work!!! This doesn’t take away from anyone’s time but my own! Would I rather work out in the evening or during the work day? OF COURSE, but that’s not an option! I work with what I have and it requires sacrifice! But you know what; I can be tired from working out or I could be tired from being fat! I choose the first, because at least that’s something I can be proud of!

2. Planning

I plan my meals and grocery shop for the week. Nothing crazy and nothing elaborate and I make sure that meals are interchangeable. Prep work is done on Sundays and the week flows smoothly. (More to come on this very SIMPLE and BUDGET FRIENDLY grocery list)

3. Letting Go Of Bad Habits

This is the hard one. You have to evaluate how you’re spending your time in order to maximize it. Once you do you’ll find that you’re wasting a lot of time on: sleeping, eating, Facebook, Twitter, IG, checking email, water cooler talk, going out to eat, day dreaming, web surfing, mindless tv, etc. Once you can pinpoint what those time wasters are, you can start replacing that time with more productive things such as a workout, meal prep, or self reflection. Let’s face it folks; we waste a lot of time. Even the busiest people can find time that they wasted that could have been out to more productive use.

The truth is everyone, single mother or not, ONLY has 24 hours out the day! We can’t change that but we can change how we use those 24 hours. Time can never be returned to you. Either you make the most of it or squander it. What are you willing to do to maximize it? How do you maximize your time? What are some ways you know you waste time?

WBRN Radio – Episode 15: THE VAULT ‘Tae Bern’

bern584311009

 

THE VAULT is a series of classic episodes from my previous podcast “The 3rd Degree” that I’ve decide to bring back. The first of these is ‘Tae Bern,’ a workout mix I made featuring old school Hip Hop. This is the perfect upbeat funky dope mix you gym rats and IG fitness fanatics need to push you through the hour on the elliptical or the last rep on the squat rack. I started listening to this regularly recently because I’ve been in the gym heavy (there will be a different post for that), so sweat it out with me! Note: After the 41 minute mark, there are three cool down songs. The first two, are from famous 80s movies. Do you know which ones?

Tracklist
Afrika Bambaataa & the Soulsonic Force – ‘Planet Rock’
Sir Mix-a-Lot – ‘Baby Got Back’
Kool Moe Dee – ‘I Go To Work’
Afrika Bambaataa & the Soulsonic Force – ‘Looking For The Perfect Beat’
Chubb Rock – ‘Treat Me Right’
Big Daddy Kane – ‘Warm It Up Kane’
Eric B & Rakim – ‘Know The Ledge’
De La Soul – ‘Me Myself & I’
Rob Base & EZ Rock – ‘It Takes Two’
Ice-T – ‘New Jack Hustler’
Leaders of the New School – ‘Case of the P.T.A.’
Public Enemy – ‘Fight The Power’
N.W.A. – ‘Straight Outta Compton’
LL Cool J – ‘Mama Said Knock You Out’
Lords of the Underground – ‘Chief Rocka’
Snoop Doggy Dogg – ‘Pump Pump’
Alfie – ‘Star’
Mark Scott – ‘I Dont Want To Come Down’
Mos Def – ‘Umi Says’