Our Songs To Drop Pounds Too…if you’re grown

Editor’s Note: Hey CocoaFit-sters… meet the newest member of Team CocoaFit, Charles K. Cunningham. He is our resident music expert (snob) for “grown folks music”! Don’t ask him about the new school stuff ’cause you’ll get’s NO LOVE… but we love his ear so check out his selections. Oh and if you don’t have these on vinyl… you can find them on I-tunes!

                                                   Charles K. Cunningham

Make You Sweat – C&C Music Factory 

Great for keeping you motivated during those dreaded bicep curls…

C&C Music Factory produced seven #1 dance/club play hits in the 90’s, including this cut that went #1 on Billboard’s Hot 100 and R&B singles chart. They unfortunately committed a “Milli Vanilli” and hired a model to “visualize” Martha Walsh’s “big” vocals and pretend she sang them. Not to be silenced, Wash successfully sued for vocal credit. When their front-man Freedom Williams went solo- his debut sold less than 2000 copies and he slipped into witness protection.

Mercy Mercy Me/I Want You – Robert Palmer

When you want a moderate pace for your Sunday afternoon run…

Maker of pop/rock hits like Addicted To Love, Simply Irresistible and I Didn’t Mean To Turn You On this White Chocolate 80’s MTV staple debuted his uber-creative medley on the Arsenio Hall Show in 1990. Palmer had 10 Top 40 Hits and 2 #1’s in his career before his death in 2003. He was among many successful British artists who revered African-American R&B; including the Beatles, The Rolling Stones, Amy Winehouse and Adele.

Every Little Step – Bobby Brown

To make the treadmill bearable when there’s nothing on cable…

This song and video came out at the height of his fame in 1988, when Whitney Houston crowned him ‘the king of R&B’! Between 1988 and 1992 he sold 12 million records. So the next time you and your girlfriend’s are calling him a “has been”, remember we’re all one hit away from a come back!

Object Of My Desire – Starpoint

This will keep you focused on the goal during your last set of lunges…

This sextet thrived in an era when you could throw a rock and hit a really good R&B band (Midnight Starr, Atlantic Starr, Loose Ends etc). Today this period is viewed as a Musical Ice Age- a spasm of legendary talent and depth compresses in a relatively short period. This song was their only top 40 hit but it’s a masterpiece.

The Boss – The Braxtons

You’ll be dancing on the elliptical to this one…

Toni Braxton’s sisters released this single as part of their underrated debut CD in 1995…long before their current stint on reality television. It was a fresh spin on the Diana Ross classic from 1979. The CD included other good tunes like Only Love and I’d Still Say Yes featuring Howard Hewitt.

Bonus Cut – Never Stop – The Brand New Heavies

Any workout is better with the Heavies…

This is a song guaranteed to pick you up, get your toes tapping and your hips shaking! Hard to believe this song is 20 years old since the grooves are timeless. N’Dea Davenport provided great vocals to support the group’s amazing sound.

All the aforementioned songs will inspire you to move whether your goal is to lose 10 or 100 pounds. Make the music fun and the results will happen.

Charles K. Cunningham edits www.musicheck.com a website geared towards providing music information in rock .soul and jazz for adults 35+. Email comments to ckcunningham@musicheck.com. You can follow him on Twitter @musichecklive or like him on Facebook.

T.G.I.F.F.F- Feel Like a Kid Again

It’s that time again… the weekend. Time to cut loose and take a much-needed break from the gym. For this Fitness Fun Friday (T.G.I.F.F.F) we are going to suggest some family friendly fun so let’s head to the play ground! Sure you take your little ones to the neighborhood park all the time, but when was the last time you played with them?! Come on- why should they get to have all the fun?!

Let’s look at some great workout options that the whole gang can enjoy:

Monkey Bars:

Swing to your heart content, while you work your arms, shoulders and back. Wanna add some abs? While you’re hangin’ around, see if you can lift your feet and touch the bars in front of you… double dog dare ya’!

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 Seesaw:

Feel the burn in your calves, thighs and bum as you push to “great heights”. Make sure that you land softly, it’s not fun if you give your knees a rough landing… remember you’re  not as young as you used to be.

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Hopscotch:

Yoga kinda boring for you, but you still want to work on balance and coordination… try Hopscotch! It works, your lower body, core, gives you some cardio and helps you improve your balance. Still not convinced, you can burn over 300 calories during one hour of getting your “jump on”.

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 Double Dutch:

Test your timing, coordination and give your children something to laugh about (because that rope IS gonna trip you up… always does) with an hour of jumping rope. What a great way to teach team work and get your sweat on at the same time. Did you know the First Lady Michelle Obama jumps double dutch (look to your left for proof)? We can’t let her always be the only one doing the cool stuff.

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Swing Set:

Give your legs and core some action while you pretend to fly through the air! Not the one in the swing?! Fear not, your arms and back will benefit from pushing your loved one to new heights! Now remember… don’t get crazy and try to jump out of the swing. You’re a parent now… lead by example… safety first!

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 Play Ball:

If none of the above suggestions work for you then (1) you’ve forgotten what it was like to have fun (2) you’re too picky or (3) you’d rather just kick a ball around! Be it a game of kickball, soccer or just good ol’ fashioned keep away- chasing after a ball can be a fun way to get some cardio. Besides hearing your children giggle and squeal with glee is way more fun to listen to than horns honking at you on your lunch-time jog.

So this weekend, give yourself permission to be silly. Have a fun-filled family outing that your children will adore and your waistline will thank you for. Happy T.G.I.F.F.F from the CocoaFit Crew!

Up in Arms

What do Michelle Obama, Angela Basset and Jada Pinkett Smith share? If you said incredible arms and shoulders you’d be right (true, they also have intelligence, beauty, loving husbands and adorable children in common… but none of those are the point of our article). These ladies prove that you can have muscular, well-developed, GORGEOUS arms and not look like a man.

Now let’s look what you need to do to achieve this:

Beautiful Bicep Curls:

Stand about shoulder width apart, knees soft, abs in. Forearms facing up, dumbbells held gently in palms. Lift weights curling your forearms towards your shoulders. Squeeze the muscle at the top. Keep your elbows by your sides; exhale coming up, inhale going down. Keep the movement fluid (4 counts going up- 4 counts coming down)… don’t swing your arms. Do 3 sets of 12 (rest in between each set- briefly… don’t go takin’ a nap).

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Outta-sight Upright Rows:

Standing shoulder width apart, forearms facing your body. Dumbbells in each hand (over hand grip), resting on each thigh. Slowly slide weights up your body, stopping just below your shoulders (4 counts up- hold 2-down in 4). Elbows should be “winged” above shoulders as high as comfortable. Remember to keep the movements slow and controlled- keep your abs in, back straight, knees soft. Do 3 sets of 8 (rest in between… no more than 30 seconds… we’re watching you).

Terrific Tricep Extensions:

Standing shoulder width apart (do you see a pattern), elbows close to the body, dumbbells in hand- palms towards your thighs. Lift your arms over head, lower weights behind your head and lift (4 counts down-4 counts up). Keep elbows next to your ears, and head tall. As with the previous exercises, back straight, abs in, knees soft. If the weights become to heavy, place one dumbbell on the floor in front of you and continue holding one weight in both hands. Do 3 sets of 8 (resting in between to curse us for recommending these exercises in the first place).

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Please note: The day after, you’re not gonna like us… by the second day you will truly be HATING us; but after a few weeks of these when you say goodbye to the double-wave, and are rockin’ sleeveless shirts with the best of them we’ll be your BEST FRIENDS! 

Weight For It… Weight For It…

Ok, so yesterday we held a much-needed intervention for all of the Cardio-aholics out there… and while some of you are still in disbelief (yes- even our marathoners need strength training) we are going to continue with this weight training series anyway. See… you thought we were going to leave you to your own devices… haha you were sooo wrong!

First let’s address some myths:

 1. Strength training will give me muscles like my man– We promise lifting 5-10 pound weights will not make you look like a bodybuilder. IFBB Professional Bodybuilder and Personal Trainer Carmela Cureton worked on this body for over 20 years… because as a professional bodybuilder her career demands that. Trust that she sacrificed, struggled and PUT IN WORK to get this body because she and her fellow muscular beauties WANTED THESE MUSCLES! So if that’s not for you…it’s ok.

2. Weight training will make me bigger ’cause muscle weight more than fat– A pound is a pound is a pound. So what you weigh is what you weigh. The good news is that the more muscle mass you have, the leaner your body will look.  Is the number gonna decrease when you step on the scale… maybe not. Will your clothes start getting loose… most def!

3. Too much strength training will make me stiff– Be honest… are you that flexible now?! Exactly! Balanced muscle mass INCREASES flexibility, and reduces risk of injury. Was that really the  best argument you got?!

4. Working with weights is bad for my joints– The strength training will- you guessed it- strengthen  the muscles and ligaments that surround the joints. So those squats will not only lift up the “money-maker” but it will give you pretty knees… who doesn’t want that?

Here’s our favorite…

5. After I stop lifting weights I’ll get fat-Re-read #2… then smack yourself in the head for being silly. Now we’ve cleared that up, remember two things: (1) you will get “fat” doing nothing, (2) this is a lifestyle change so -YOU WON”T BE STOPPING!

So now that we’ve got that those silly myths out-of-the-way, tomorrow… we can get to work!

Stop Running in Circles

We all know that if we want to get that body tight we need large amounts of  CARDIO! Right?! Yeah… not so much. WAIT!!!  Please finish reading this before you go and put those fancy running shoes in the trash. Yes, we know what we just said- and “you never need to do cardio ever again” was no where in this paragraph.

Every health and fitness professional will emphasize the importance of cardio for heart health and to increase energy and endurance. However they also stress the importance of strength training. So you know what that means? Yup, you gotta do some good ol’ fashioned WEIGHT TRAINING!  Not only does it increase muscle mass (which makes you look leaner), its improves bone strength, and it helps increase metabolism… which you guessed it…means more burned calories!

So to help you get started we have included our favorite strength training tools:

Medicine Balls– they are easy to grip and can be great for strength training and balance.

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Resistance Bands– they come in various tensions, travel well and can be used for the entire body.

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Kettle Bells– you can swing your way to fit. Great for the core.

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Dumbells– give the machines at the gym a rest and tell the boys at the gym to get outta your way.

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Your Own Body– that way you always have your equipment with you… no excuses!

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Alright now CocoaGirls quit chasing your tails and give your workout the strong arm!

T.G.I.F.F.F (Fun Fitness Friday)

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Okay the weekend is here… time to kick back and enjoy not being trapped in an office. The CocoaFit Crew LOVES the weekends because we get to exercise without it feeling like we did anything. Which got us thinking that maybe we aren’t the only ones, so to celebrate that, we are launching T.G.I.F.F.F- Thank Goodness it’s Fun Fitness Friday!

Each week we’ll feature fun fitness that gets you moving in an un-exercise kinda way. The “calories burned” are based on a 150 pound person, so customize it for you visit www.healthstatus.com.

So now that we’ve gotten the intro out of the way it’s time to…

Shake What Ya’ Mamma Gave Ya’

Nothing says Friday like dancing the night away! Be it by yourself, with your girls or that special someone; at 405 calories an hour- it’s the perfect way to unwind from the week. As you let loose you release endorphins and relieve stress. You get the same amount of cardio as a jog around the park, but with a smile on your face. If you really get down, you add strength training (that’s why you “feel it” the morning after). The BEST part is that since there are so many smoke-free establishments, you won’t smell like an ashtray when you dance out your favorite club!

Now, to get you in the mood we’ve even included a link to our new favorite song Summertime Anthem by Eric Roberson featuring Chubb Rock. Simply click this link and GET THE PARTY STARTED!  http://ow.ly/1tyKhO

Ain’t no party like a CocoaFit party cause a CocoaFit party don’t stop!

Balancing to Much on Your Plate?

Did you catch the recent change to the USDA Food “Pyramid”?! Yeah that’s right the pyramid is gone and has been replaced by a PLATE… the MyPlate diagram to be exact.  Seem silly to you? Well actually the CocoaFit Crew thinks its genius… because it gives you a template to follow that makes sense. Cause come on, that pyramid took too long to figure out! We much prefer nutritional tools geared for the dietary challenged.

Now before you go thinking we’re insulting your intelligence; think about it, how many times have you looked at that man walking up that triangle with the DUH face, shake your head and just eat a burger n’ fries with extra lettuce and tomato?! Well with MyPlate you have a visual to use- look at MyPlate… look at your plate… make them “match” (Vegans we didn’t forget about you-see below).

According to the USDA’s website to be a nutritional success it will take (these are their words not our…hence the change in writing style):

• Balancing Calories
• Enjoy your food, but eat less.
• Avoid oversized portions.
• Food to Increase
• Make half your plate fruits and vegetables
• Make at least half your grains whole grains
• Switch to fat-free or low fat (1%) milk *

*Our vegan followers, replace the dairy with calcium rich foods

• Foods to Reduce
• Compare sodium in foods like soups, bread, and frozen meals- and choose the foods with lower numbers.
• Drink water instead of sugary drinks.

That’s simple enough right?! So we can all do better by our belly. Oh and before we go… note the MyPlate does NOT have:

1. Heaping portions.
2. Vegetables cooked with salt pork (or smoked turkey-don’t play).
3. Grains “hooked up” with butter and cheese.
4. Meat covered in gravy and…
5. There was no side of  Kool-aid!

That means YOUR plate shouldn’t either… we’re just saying.

(For more information on the MyPlate, please visit www.choosemyplate.gov)

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Oh Happy Day!

The ALWAYS Happy JennaMarie, one of  the CocoaFit Crew! Check her out at www.missjennamarie.com

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Here we are in the last installment of the “Five Stages of CocoFit Mourning”… if you reading this post first, please go to It’s so Hard to Say Good Bye to Yesterday and work your way forward. Thank you for your cooperation.

Soo CocoaGirls, not feeling so weepy?!  Able to bike for 20 miles and not feel like you’re going to die?! Finally wearing your inspiration outfit for the first time in YEARS?! Well then it’s time to celebrate because you have worked your way to…

Acceptance

“I don’t even know why I was trippin’… I don’t even miss those greasy french fries”…

“Oh Puhleeze, it’s not my fault he keeps talking about my legs- I begged you to run with me but noooooo” and triumphantly…

“Uh get it right I didn’t  lose 10 pounds… I lost 20!”

Beyonce and Etta won’t be the only ones singing At Last after you embark on this love affair with your CocoaFabulicious self. That pep in your step (the one that’s causing all your girlfriends to secretly hate) is the CocoaFit dance of victory. It’s better than a relationship with a new “Boo”… cause it’s a lasting commitment to the new CocoaFit YOU!

So the tears have been shed (cellulite can do that), the work has been done and your CocoaFit Mourning is over- now the fun begins!

Acceptance Assignment:

1. Show off… your new dedication in the gym by setting a new fitness goal
2. Show down… keep your yo-yo weight from creeping back up- this is a lifestyle change NOT a diet
3. Shower yourself… with fitness gifts from the “veggie money” you have earned (check out CocoaFit in 5… How to Eat More Fruits and Vegetables)
4. Show thanks… don’t forget to applaud any/everyone that helped you reach your goal (trainers need love too)
5. Show the way… “each one to teach one’- take the time to help your girlfriends that are still mourning not moving

One Last Cry…

Feeling sore muscles you didn’t know you had? Has your blow in the breeze hair been replaced by a nappy rooted pony tail? Then  you have said so long to “Bargain’s Basement”. First time readers, please read the past three posts… this is the fourth in a series, and we don’t want you to be lost. Now, if you are feeling weary and wondering “what you were thinkin’ when you decided to train for that 10 mile race- cause THAT’s FAR” then you have run smack into…

Depression

“I can’t BELIEVE that it’s gonna take me getting on this elliptical at 5am to get my body back”…

“Girrrrrl my boss has been on my back today- all I NEED is a package of cookie dough or some ice cream but that ridonk-a-donkulous kick boxing class is in 20 minutes and it’s hard enough already! UGH!!!” … not to be outdone by…

“I’ve been sweating at the gym and keeping this STUPID food journal for almost TWO WEEKS and all I have to show for it is good penmanship and nappy hair”!

Once you’ve hit full blown depression these two things are true: you have accepted that to be CocoaFit you gotta CocoaMove and you are FINALLY putting the amount of work in needed for success!

While this stage may seem the hardest,  it’s the one that produces the greatest results. So dig deep cuz you’re almost at the Fitness Promised Land. Before you know it your energy will improve, your clothes will get baggy and that onion is gonna go from “wonk wonk wonk waah” to “TA DOW KA-BOOM SHAZAAM”!

Depression Assignment:

1. Knowing… remind yourself you have committed to doing the work and it will pay off
2. Know where you came from… re-read old posts in your journal so you can see your improvement
3. Know how far you’ve gone… do a self-assessment and see how you have improved
4. Know you’re close to the clothes… you can’t quit now your motivation outfit almost fits
5. Know this too shall pass… once the endorphins kick in you will get a natural burst of “fitness happy”

Congratulations for making it this far. We never doubted you for a minute (ok maybe once, but there was free cake involved)!  You’ve come from a hard knock fitness life to singing “Tomorrow, tomorrow… I love ya’ tomorrow you’re only a stage away…”

I Know I Said it BEFORE but THIS TIME I’m really gonna…

By this point we’re about 30 days into your journey. First time readers-welcome, please peruse It’s so Hard to Say Good Bye… and Don’t Get Mad Get Even before you continue so we don’t have to repeat ourselves. (We are aware that the previous articles were posted over the last two days, but if we only published in 14 day increments we would have no readers)

Hmmm… now where were we?! Ahhh yes, the dust has settled on your temper tantrum and you are one-step closer to being CocoaFitastic! One problem- you’re not really doing anything. Somehow you still think you’re gonna wish away the fat. HELLO?! Didn’t we tell you the “Flat Ab Fairy” doesn’t exist?! Nor do her sisters “Legs for Days”, “Jiggle Free Arms” or “Booty Like a Shelf”!

Since all you seem to be doing is talking the talk we can safely assume you have moved on to…

Bargaining

“Lawd PUHLEEZE if you let me get this zipper up without my pants splitting, I will FINALLY go to yoga- you know I’m late for work and don’t have time to change”…

“Oooo Weee I’ma be in the gym next week EVERYDAY but tonight that deep dish apple pie ala mode has my name written all over it!”… and last but not least…

“I know you’re my trainer and I pay you to get me in shape, but can we skip all of the excercises that hurt but WORK and still have me three sizes smaller in 60 days?”

Now don’t get us wrong, we applaud life balance so sometimes a CocoaGirl’s gonna cheat on her fitness program, but if all you do is cheat then are you really in a committed relationship with your health or are you just “kickin’ it” until the next gooey dessert comes along.  That waistline of yours will never get any tighter if you aren’t faithful to your fitness program… sure that pie might look good NOW, but it won’t help your thighs when you are trying to of fit into that hot lil black dress (If you don’t belive us… please return to DENIAL… ’cause alas you are still there)!

Bargaining Assignment:

1. Hang Over… if that’s what your belly is doing give those clothes to charity.
2. Hang it Up… your favorite outfit that doesn’t fit, where you can see it for inspiration.
3. Hang Time… vary your exercise.  Don’t like the treatmill? Shoot some hoops!
4. Hang Out… spend time with the people that support your lifestyle change.
5. Hang in There… the gym is the pits but the results are worth it!