All Articles Tagged "gym"

How I Had To Jedi-Mind Trick My Way To Weight Loss

September 3rd, 2015 - By Kendra Koger
Share to Twitter Email This
"Woman working out pf"


I love reading and seeing Brande’s weight loss progress. It encourages me so much that I always reach out to congratulate her and let her know how much it keeps me going full force with my weight loss pursuit.  But one day, when I hit her up on Twitter, she mentioned how she was hoping to see me put out my transformation pics one day as well.

That’s when I realized that… I didn’t have any.  And I was trying to figure out why.

This isn’t my first time in the weight loss rodeo.  During my freshman year of college, a life of late nights, early mornings, buffets, sedative studying habits, and fast food restaurants that delivered until 3am, I easily gained 30 pounds.  So during the summer of my junior year of college I decided to go full force in the gym and drop the weight.  During that time I always did the weekly weight loss photos, and compared them to see my progress.

But this time, while losing my baby weight, I didn’t do that.  What was so different this time?  That’s when I realized how I had to change my entire outlook on my weight loss attempts to stay consistent.

In past articles I addressed how I had a three week stamina problem when it came to working out.  I would go full force with the work out DVDs, weight lifting, and healthy eating, but at the beginning of the fourth week was when I would peter out.  I would just lie in bed, staring at the ceiling, waiting for the time that I would usually work out to pass.

I didn’t understand why I would continue to stop working out during the fourth week.  That was when I realized what my biggest problem was:  I was putting entirely too much pressure on myself and my weight loss.

During college, when I lost those 44 pounds, I initially started going to the gym once a day, five days a week.  But during the second month of my weight loss pursuits, I upped the ante, with two workouts a day, 7 days a week, and running a total of thirty miles a week.  I. Was. Intense.

On top of that, at night, I would do specialized targeted work outs to hit certain trouble zones.

It was effective, and I kept that routine up for a whole year, but I eventually burned out at the gym.   I got to the point that I couldn’t even step foot in it.

Fast forward to having a child, and once I finally felt strong enough to lose the weight, I found my mind back to College-Kendra, and I was obsessing over the work outs, and doing a second workout, and then running on my mother’s treadmill, planning what to eat, and what to avoid when I grocery shopped.  All that overthinking caused me to have a good start, but after three weeks, it was me, a couch, and Chili-Cheese Fritos, wondering:  “What happened?”

So this time, I stopped obsessing.  Not even obsessing, I kind of stopped thinking about weight loss.  I decided to turn it into something that was as mechanical as walking upstairs.  You know how it is, when you’re walking up the stairs, but if you think too hard about it, it immediately seems like the most arduous thing in the world?  That’s how I had to approach going to the gym.

I had to take the stigma (good and bad) out of working out.  I stopped getting on the scale, I stopped measuring myself, I stopped thinking:  “By next month I want to have lost [insert number] amount of pounds.”  I just stopped thinking about it.

Once that happened, everything else just sort of fell into place.  Instead of obsessing about what to eat, I just ate what I craved.  Ironically, my body stopped craving the unhealthy food I loved, and instead trying fad diets, I just listened to my body.

My mother finally convinced me to get on the scale, and I saw I was over 30 pounds lighter than the first time I weighed myself.

Even with that, I still don’t think too much of it.

I went to a mental place of living life; no planning, no obsessing, just living.  In fact, I hardly noticed that I was shopping smaller sizes until my mother pointed that out too.

Weight loss is different for everyone.  Sometimes it helps to be very conscientious of what you eat and how you work out.  But for me, tricking myself to not think about weight loss is what actually got me to stay focused on it.  Three months later, I’m still going to the gym.

It’s not perfect, but it’s perfect for me. *Kendra shrug*


If Kendra Koger does find a before picture, she’ll probably post it on her twitter @kkoger.


Will You Look This Good at 62? Find Out How Many Times A Week You Should Work Out!

April 28th, 2015 - By jade
Share to Twitter Email This

In the series, One Bold Move, we profiled four popular bloggers in the categories of Hair, Makeup, Style, and Fitness. These bloggers discussed the one bold decision that placed their life on a completely different trajectory. For two of our most popular episodes, we are releasing never-before-seen footage with more great advice from excellent women. In this episode, mother and daughter duo Ellen and Lana Ector discuss their motivation for getting fit, why it's important for black women to work out, and they share some great tips along the way.

To join their gym, purchase workout DVDs or workout gear visit their website.

Episode 1 - Curly Nikki 

Episode 2 - Missy Lynn 

Episode 3 - Black Girls Run!

Episode 5 - The Curvy Fashionista

Episode 6 - Series Extras

You Can Save A Lot On Your Gym Membership, But Most Gyms Are Hoping You Don’t Workout

January 6th, 2015 - By Ann Brown
Share to Twitter Email This


If you vowed to join a gym and lose weight for your 2015 New Year’s resolution, here is some advice that could save you a few dollars when joining a gym.

First, play hard to get. There are a ton of gyms around to choose from, so when you go in and hear the sales pitch don’t act interested. In fact, walk away. The gym will most likely call or email you with a better deal, reports Business Insider.

Ask for the gym to let you forgo the initiation fee. Paying in advance for the entire year will also save you a few dollars.

If you’re a student, see if they have a special rate for you. And some will offer a military discount as well.

And don’t be in such a rush. Usually the spring and summer months have lower rates. If you don’t want to wait, Business Insider suggests you “sign up in the middle of the month, as for the remaining weeks free and have your membership start the following month.”

Lastly, if you can’t get any sort of discount from the gym, ask them for a few perks such as a personal trainer or massages for free.

Given the time of year, you’re probably hearing a lot about gym memberships these days. It’s a big business, with lots of people paying lots of money to gain access. And there is a new gym trend emerging, sending prices through the roof. But luckily there is a counter gym movement going on as well — gyms that cost just about $120 a year are also seeing an increase.

For example, the high-end CrossFit has gone from 13 affiliate gyms in 2005 to a whopping 10,000 today. In Manhattan, CrossFit will run you about $2,500 annually. “High-end gyms catering to individuals with intensity and ample disposable incomes are proliferating, particularly in urban markets. The infamous and fast-growing SoulCycle costs an eye-watering $34 a class,” reports New York magazine. If you worked out four times a week for a year, this would cost you an incredible $6,000 annually.

On the opposite end of the pricing spectrum, Planet Fitness has more than tripled its number of locations nationwide.  According to an industry report by IBISWorld, “From 2010 to 2014, many small, low-cost gyms with few amenities and month-by-month contracts have fared well. Poor economic conditions, coupled with many consumers continuing to be budget conscious over the period, have caused new trends to emerge.”

Most experts say to skip the middle-market gyms, where monthly fees were about $80 and drop-in fees about $10. Mainly because most gym goers at these gyms don’t go consistently enough to make the price worth their while. According to one study, gym goers went “so infrequently that 80 percent of the monthly members would have spent less if they’d just paid for dropping in. Only 1 in 10 or 20 went three times a week; about 1 in 4 people on a monthly or annual contract only went once a month,” reports New York.

If you skip from going to Planet Fitness, where you’re only shelling out $10 a month, it won’t be as much of a financial loss.

In fact, most gyms have built their business model around the fact that most people pay but don’t go. “Gyms have way more members than they can actually accommodate. Low-priced gyms are the most extreme example of this. Planet Fitness, which charges between $10 and $20 per month, has, on average, 6,500 members per gym. Most of its gyms can hold around 300 people. Planet Fitness can do this because it knows that members won’t show up,” reports NPR.

From less intimidating designs to annual contracts that make us feel better about making the commitment to go to the gyum (even if we don’t actually show up), health clubs have become experts on member behavior and use all that knowledge to get you to sign up. Even if showing up becomes the problem.

And when we finally realize that hey, we’re wasting money, the gym will offer an incentive to keep you. “Planet Fitness has bagel breakfasts once a month and pizza dinners. Those are its busiest times. It also has massage chairs. Other gyms have mixers and movie nights and spa treatments,” reports NPR. And get this, those who sign up but don’t go to the gym are actually helping keep te costs down for everyone. “People who don’t go are subsidizing the membership of people who do. So, if you don’t work out, you are making gyms affordable for everyone,” reports NPR.

So have you hit the gym yet in 2015?

He Says He Can’t See Any Wife Of His As A Pole Dancer, Should I Break Up With Him?

April 29th, 2014 - By Madame Noire
Share to Twitter Email This





From Essence 

Dear Abiola,

For a long time, I felt out of touch with my body and myself. I hated my dark chocolate complexion, the way I looked and everything about myself. I even hated sex because I never thought anybody could think someone who looked like me was sexy.

Then my friend invited me to a pole fitness class two years ago. Everybody knows me to be conservative. Doing something like this isn’t “me!” I was reluctant but I went and it changed EVERYTHING! Now I feel sexy and beautiful. My body is fit and toned, I feel in control of myself and I love who I see in the mirror. My friends even say I move differently.

With my new attitude I met a new man. He is very successful and says that one day he wants me to be his wife. We’ve been dating for almost 2 months. The problem is that the thing that most turns me on to myself turns him off. He says he can’t see any wife of his as a pole dancer or “pole ho,” his words.

He knows that I work in a bank and I’m not a pole dancer; this is just the workout I prefer. He goes to the gym everyday so I don’t see the difference. No one sees me except the 7 or 8 other women in my class. I invited him to come see me dance. I said I would rent a private studio so he can see what I’m doing but he said no.

He said that I need to choose and if I’m going to be serious with him I need to find another way to work out ASAP. He feels that any woman who gets with him needs to uphold a certain image. I think the truth is he finds it a little threatening. He always wants to know who was there, what I did, etc. For the last couple of weeks, I had to lie and say I was doing zumba. Nothing against zumba but I really feel a healing connection with pole fitness.

Am I bugging? Should I just give up the dumb pole fitness classes for my man? Is pole dancing something shameful for a wife? Pole fitness is like my therapy. He doesn’t know that this sexy, new me that’s been turning him out in the bedroom is a benefit of my pole classes.

By the way, thank you so much for the advice you give. I have been reading your Intimacy Interventions for a long time — but never thought I would be writing in. I am too embarrassed to talk to anybody else about this. Help!



Read Abiola’s response at 

Tried And True Workout Tips To Get Summertime Fine

June 3rd, 2013 - By Ashley Page
Share to Twitter Email This

Not everyone is an expert when it comes to working out and exercising. However, there are tons of tips, tricks, and secrets that will make working out one of the best things you’ve ever done for yourself. If you are looking to learn more about physical fitness or if you have decided that now is the time to lead a more active lifestyle, here are 15 workout tips that are sure to make your experience worthwhile.



Have realistic goals

Are you looking to lose 50lbs? Do you want to tone up and put on some muscle mass? Once you have a main goal in mind, you’ll want to divide it into more realistic and attainable goals. While you can lose 50lbs eventually, it’s a lot easier and much more self-pleasing to have mini goals, such as losing 5lbs each month. Make sure you have mini goals that lead to your main goal, or else you’ll have a hard time feeling like you’ve accomplished anything.

14 Reasons To Incorporate Strength Training Into Your Routine

April 23rd, 2013 - By Ashley Page
Share to Twitter Email This


A lot of women focus on the cardio aspect of exercising in order to lose weight and live a healthier lifestyle. While cardio does serve its purpose and has proven to be helpful in helping women lose weight as well as strengthening the heart and the entire cardiovascular system, cardio isn’t the be-all end-all of exercising. When it comes to working out efficiently and effectively, it’s best to switch up your routine. To do this, add strength training to your routine a couple days a week. If you’re unsure that strength training is for you, here are 14 reasons that just may persuade you to pick up some weights.

14 Ways To Maximize Your Time At The Gym

April 8th, 2013 - By Ashley Page
Share to Twitter Email This


For most people, time at the gym is pretty precious, especially if you are paying for your membership. When you’ve done your exercise for the day and it’s time to say goodbye until tomorrow, it’s nice to know that the time you have spent at the gym was worthwhile and meaningful.

If you want to get the most out of your time at the gym, there are definitely some things you’ll want to make sure you’re doing every day you’re there. Here are 14 ways to maximize your time at the gym.

14 Ways To Actually Enjoy Going To The Gym

March 8th, 2013 - By Julia Austin
Share to Twitter Email This


If you just wanted a workout, you’d step outside your house and jog. Maybe you’d invest in some small weights to have at home. You do not pay a monthly or yearly gym membership fee, just to get in and get out. But if like most people, the gym has become just one more chore you want to get over with, then you may need some reminders on how you could (and should!) be enjoying that fancy “fitness club” you pay for.

A Workout Plan For Your Money: Nine Ways To Cut Down Gym Membership Costs This Year

January 25th, 2013 - By Blair Bedford
Share to Twitter Email This


There’s no bigger symbol of the new year than packed gyms across the nation. But getting fit can cost a pretty penny. Between gym memberships, gear equipment, and trainers, you start to question whether it’s worth it.

Take the edge off and save a little bit of pocket change by noting some tips on how to cut down on those fitness costs this year.

NO You Did Not Wear THAT In Public: 9 Things You Shouldn’t Be Wearing Or Doing At The Gym

December 1st, 2012 - By Victoria Uwumarogie
Share to Twitter Email This


Working on your fitness? Pat yourself on the back boo, because it takes a lot to find the time to hit the treadmill, the weights, or the elliptical rather than opting for the easy option to eat Cheetoes on the couch. Seriously, you’re a champ. However, as you get your body and mind right at the local fitness center, know that you can’t just walk up in that joint doing just anything and wearing just anything either. Too many get way too comfortable or use the gym experience as the opportunity to see how many numbers they can get. Hey, do what you do, but know that somebody (like me) is giving you the side eye if you do the following…