The Warmup: Motivational Music Mondays-Blurred Lines


Summer Jam. Some controversy around it (not this video version though).  Enjoy.


On The Waterfront: Running with Black Girls Run at Essence Music Festival

I am very proud to say that while I was in New Orleans, I had the privilege to run a quick 3K with Black Girls Run and one of my childhood Sheroes, Jackie Joyner-Kersey. If you don’t know about Black Girls Run (BGR), it is an awesome community of black women (and sometimes girls) that get together and simply run.  There are chapters all over the country and help motivate anyone and everyone from


those who may have never run before to those that have “retired” from running after that grueling half marathon, getting ready for the full marathon. I am happy to say that I recommended that my sister try BGR a few months back and she has lost over 40 pounds from running with BGR , working out, and eating right. (So proud of you Nikki!) Check it out. Its awesome! Really!  For more information, go to

But now on to the 3K. First off, it was exciting being there with several other women who got up on a Saturday morning after (possibly) partying on Bourbon Street or attending an awesome concert the night before. After signing in and getting my bib, I saw many women, some were warming up while others hugged girlfriends who made it out for the run.  Everyone cheered as the founders, Toni and Ashley greeted everyone, thanked the sponsors and then..introduced Ms. Jackie Joyner-Kersey. Greeted with loud cheers, Ms. Joyner-Kersey congratulated everyone who came out,  offered words of encouragement and we were off!

The run. It was only 3K. But it was a run on the Riverwalk in New Orleans. Louisiana. In July. So, it was like running through pea soup. The path was relatively flat, with a bit of a curve, so no concerns there but any and environmental acclimation needs were completely forgotten when you saw smiles, determination and enjoyment on these  women’s faces. Even though everyone was cloaked in sweat and NOLA mist we all cheered everyone on and simply enjoyed and remained in the present moment. Jackie Joyner-Kersey and other track stars joined us- it was so thrilling to be out there!

I finished in decent time, picked up an little swag (a Coca-Cola towel), some water and a Kind Bar. ALL so very much needed. After doing some post-run stretches (downward dog with pedaling my feet, a few hip opening yoga poses, etc.) I walked toward Canal Street (I think it was Canal) to catch a ride to my hotel, I saw a lady, a little older than me, same curly hair, similar build as me, dressed for a run. She was bobbing her head to her music as she prepped for her run (as I do with near reckless abandon at times), I smiled, caught her eye, raised my hand, and gave her a high five.

The Warmup: Motivational Music Monday (Tightrope)

My favorite Cover Girl. Its Monday! Let’s go!


The Cooldown: This Week In Fitness

What we are reading this week at You Don’t Know Fit

Spring Clean Your Core Training

15 New Ways To Use Protein Powder

How To Use Social Media To Motivate Your Workouts

Pregnant and a Runner

Healthy Foods On a Stick


The Warmup: Motivational Music Mondays-Control

Miss Janet. Enough said.


The Coupled Up Bubble Up? Why People In Love Gain Weight.


You ever wonder why when people hook up long term, they tend to gain some weight? I do. Is it contentment? Laziness? What is it? Of course the picture we see above is not true to life-and it is not an insensitive commentary on the now pregnant Kim, but I think it gets a point across.

Typically, when a person is in a newly committed relationship, they are happy, right? So what do you do when you are happy? You celebrate! What goes along with celebrating? Eating and drinking.  When you are happy, people can overindulge to kind of keep those feelings of euphoria going.

For the ladies-when you eat out with your man and you both order relatively the same thing say, a sandwich, chips and a drink.  Do you eat it all? The same portion of a grown man? Think about it. His eating habits could be rubbing off on you.

Who loves spending times with your significant other all hugged up and stuff?  I do! Who has kids and dogs and jobs and a spouse/partner? I have three out of four and my job involves exercise and it can be tough for me to schedule time after all of that stuff.  Busy adults have busy lives-even when they are single. But add another that you want to spend more time with? That makes it even tougher.

Fortunately, there are some solutions. If you see your signficant other gaining weight or engaging in unhealthy habits, schedule of healthy couple/family time! Go on walks together, sign up for a 5K and run that together, workout together!  Another great couple activity? Sex. It can burn up to 250 calories per hour!  And of course, you could always sign up for couples training with a personal trainer 😉 (Call me! I love coming up with partner exercises!).


The Warmup: Motivational Music Mondays- How You Like Me Now

running reflection

Its back! I’m back! Here is some motivational music for your Monday! Now, Kool Moe Dee had a hit by the same name, which is just as hot when it comes to motivating me during a workout or run. But I just love this song by The Heavy.  Enjoy!

How You Like Me Now-The Heavy