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The purpose of this website is to give every African-American, especially NBCI members and congregants, the latest scientific information concerning physical exercise and nutrition in the Black community. The African-American community has reached a tipping point in the areas of physical exercise and nutrition. Our issues with accurate health information, excessive weight, and bad nutritional behavior have created a dynamic that will cause over 50% of the Black community to be medically and/or physically disabled within the next 10-15 years unless we change. This is why NBCI has taken on this extraordinary project to get African-Americans moving while providing scientific and helpful information about physical exercise and nutrition.
Each of the sections that we have laid out in this website is specific to gender and age within the population of the African-American community. Each section contains articles, videos, expert opinions and demonstrations, helpful and life-saving information, as well as motivation so that we can start treating our bodies like the holy temples that God has created. The Scripture says, ‘I came that they may have life and have it abundantly’ and this is the aim of the National Black Church Initiative’s Physical Exercise and Nutrition Initiative. We want African-Americans to re-discover abundant living through proper and efficient exercise techniques and sound nutritional practices.
National Black Church Initiative’s HED Healthy Food and Physical Exercise Plan
The bestselling author shares tips from his new book, Eat Your Age: Feel Younger, Be Happier, Live Longer, on achieving optimal health at any age. https://myblackfitness.
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Healthy meals start with planning
Your healthy meal plan is ready. Grocery shopping for nutritious food is done. But when you’re ready to fill your plate, how much is too much?
A plan for healthy eating includes knowing how much food your body needs. And then eating that amount, no more and no less. Two measurements can help you do this: serving size and portion size.
Serving size
A serving is the amount of a food or drink that people typically take in. You’ll see the serving size on nutrition labels for packaged food. The label also tells you things like how many calories or grams of fat are in that serving of food.
Fresh food, such as broccoli or meat, has a serving size too. Of course, fresh foods may not have labels, but you often can find out the serving size for these items on the internet.
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Avocados are a nutrient-rich food that can provide many health benefits, including:
Bananas have many health benefits, including:
Zinc is a mineral that has many health benefits, including:
Zinc supports the body’s natural defense mechanisms and inflammatory processes.
Zinc is essential for cell division, tissue repair, and collagen synthesis.
Zinc helps manage the body’s inflammatory response by reducing oxidative stress and certain proteins. This can help with conditions like rheumatoid arthritis, inflammatory bowel disease, and rosacea
Walking
Is walking good for you? The short answer is YES. Walking can be excellent exercise with a myriad of benefits, physical and mental. So whether you’re looking to raise your heart rate and clock some cardio or clear your head after a tough meeting, walking is just what the doctor ordered.
Let’s unpack why walking is the perfect prescription for many of our daily woes, unpack the top 5 health benefits of walking, and prepare you to add walking to your daily or weekly health routine.
If you’re still asking, “Is walking good exercise?” or “Is walking good for you?” then it’s time to answer that once and for all with some cold, hard facts. While there are well over a dozen science-verified health benefits of walking, according to the Mayo Clinic, we’ll outline our favorite five here.
These are just a few of our favorite benefits of walking every day or at least a few times a week. And since walking for health can be good exercise, especially for beginners, let’s explore some logistics folks face when adding walking to a fitness routine.
The first thing to decide is where you’ll enjoy a walk: inside or the great outdoors? Of course, the weather may answer this question since heavy rain and extreme temperatures mean you’ll be stuck inside. Not to worry, a treadmill workout can be a great way to get many benefits of walking. But inside or out, you can always concentrate on your technique and posture–more on that below.
And think outside the treadmill box by finding other indoor walking options like an indoor track. One of the non-fitness benefits of walking every day–or as often as possible–is exploring new places in your town or city.
When walking outdoors, you have lots of options. Local parks, hiking trails, or just the sidewalk in your neighborhood can offer an exciting locale for your walk.
Besides staying aware of your surroundings, there are a few other things to consider before you set out for your stroll. If you’re outside, keep your headphone volume low and noise-canceling features turned off. Plus, you’ll want to stay aware of vehicles and pedestrians crossing roads. Finally, walking can be a mindful activity, focusing on where you are instead of being distracted by frustrating or stressful situations beyond your control.
Wherever you’re walking, ensure you’re rocking supportive shoes and practicing proper technique. Arms should be swinging easily by the side, chin parallel to the ground, and gaze straight ahead with shoulders back, but not tense. Roll easily from heel to toe while engaging the core muscles slightly.
Sure, walking is good exercise. But is walking really working out? Again, YES! Especially if you’re consistent and get intentional about your routine.
Once you’re enjoying the benefits of walking every day (or a few times a week), pick up some hand or ankle weights or even a weighted vest to boost your strength training. Use light weights—no more than five pounds—to increase resistance and build strength more quickly. Stay vigilant when mixing up your routine so you don’t add too much too soon.
As your bones and muscles strengthen, you can cover longer distances faster. However, don’t overextend yourself too soon, or you could face an injury that keeps you on the sidelines for weeks. Instead, increase speed and distance gradually. For example, add 5-10 minutes to your weekly walk or a quarter mile to your distance every few days. Consistency will help you form a lasting habit.
Garlic has many potential health benefits, including:
Garlic has been used for medicinal purposes for thousands of years. However, garlic is high in fructans, so it may trigger digestive symptoms like gas and bloating for people with irritable bowel syndrome (IBS). Patients taking anticoagulants should also be cautious, and you should stop taking high dosages of garlic seven to 10 days before surgery. Read More
Managing your Medical Conditions with Good Nutrition, Physical exercise and alternative medicines Under your Doctor’s Care According to your Age and Weight
Managing your Medical Conditions with Good Nutrition, Physical exercise and alternative medicines Under your Doctor’s Care
Managing your Medical Conditions with Good Nutrition, Physical exercise and alternative medicines Under your Doctor’s Care According to your Age and Weight
Managing your Medical Conditions with Good Nutrition, Physical exercise and alternative medicines Under your Doctor’s Care
The benefits of physical activity make it one of the most important things you can do for your health. Each week, adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans. This recommendation will depend on age, condition, body weight, and other factors. Check with your trainer if you have one or your doctor.
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