“Health and good estate of body are above all gold, and a strong body above infinite wealth.”

- Ecclesiasticus 30:15

“Collectively, Historically Black Colleges and Universities (HBCUs) total more than 100 institutions, enroll more than 370,000 students, graduate nearly 25% of all African-American undergraduate degrees and take account for over half of today’s African-American professionals.”

For more information about this year’s event, please visit: Atlanta HBCU Alumni Alliance.

Taking Charge of Your Body for National Women’s Health Week

Happy National Women’s Health Week! It’s time to start talking about health issues we have dealt with for too long.  Many women accept low back pain, pelvic pain, incontinence and weak core as a normal part of life after having a baby, but they don’t have to.

• Diastasis recti is the separation of abdominal muscles, and many women don’t realize they have it. Caused by stretching the abs in pregnancy, diastasis weakens the core and results in low back pain, as well as abdominal and pelvic pain (study). No matter how long ago you were pregnant, it’s possible to exercise to lessen the gap to get back to your pre-baby body.
• Unaddressed incontinence will worsen – and it’s the number one reason women can no longer live independently. There’s a right and a wrong way to do Kegel exercises, so it’s important to see a physical therapist who specializes in women’s health.
• Physical fitness is the best way to feel young.  Women tend to focus on cardio, but weight-bearing is important to add to the mix because it helps maintain healthy bones.

Women need to know they don’t have to live with these issues, and the first step is starting the conversation.  Physical therapists are asking women to #overshare on Tuesday, May 15 at 7 p.m. ET at a women’s health Twitter party hosted by @MoveForwardPT.

During the Twitter party, a panel of women’s health experts will discuss women’s health issues on Move Forward Radio. Experts joining include board-certified women’s health physical therapists Pamela Downey, PT, DPT, WCS and Rebecca Stephenson, PT, DPT, WCS as well as gynecologist Judith Reichman, MD, and author of Slow Down Your Clock: The Complete Guide to a Younger, Healthier You. Call in with your questions to 646-564-9841 or tweet @MoveForwardPT via #overshare.

Let’s preserve the sexy ladies and be proactive about our health!

For more information, visit American Physical Therapy Association and Move Forward PT.

Exercising has been an important way of staying in shape and relieving my stress. Anything from kick boxing, Pilates, and running the treadmill; I find to be a relaxing and invigorating experience. However, when I have asked some of my friends, family members, and even colleagues to come join me in this experience; they often respond with these horrid words “I can’t go exercise; I will sweat my hair out!”  Even our own US surgeon general, Dr. Regina M. Benjamin, can relate to this topic when she stated during an interview that “When [women] start to exercise, you look for reasons not to, and sometimes the hair is one of those reasons.”

As African American women, it has been programmed within our minds at a young age that we need to take a great amount of precautions in order to keep our hair beautiful. From being taught how to wrap our hair, to needing to sleep in a certain position to keep our hair looking nice for the next day, these “hair” precautions that we developed still exist during adulthood. For example, many African American women spend a disproportionate amount of time and money on hair care compared to going to a gym and working out . One study conducted by the Wake Forest University Baptist Medical Center found that 31% of 103 African American women that were surveyed, stated that they would exercise less because it may harm their hairstyles.

In order to avoid being a part of this statistic I have found the following resolutions helpful when working out and still maintaining my hair style:

I engage in my workout activities before my beauty shop appointments

I talk with my beautician about products I can use in order to maintain my hairstyle after a heavy work out

I use a cotton head band to prevent the sweat from making my edges to frizzy

To counteract the effects of sweat use a leave in conditioner before working out

For non-natural hair, WRAP IT UP!!! Use a silk scarf or head wrap to maintain hair style

Between your hair and a good sweaty work out; the fact still remains that only one can lead to lifelong health benefits. Which will you choose?

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Shaila Strayhorn is a supporter of BGR! and she loves to engage in zumba, pilates, and club boxing. She is a current first year graduate student at The University of Michigan School of Public Health in Ann Arbor, Michigan. She is pursuing a Master’s in Public Health and enjoys exercising and spending time with her family and friends.

“To get rich never risk your health. For it is the truth that health is the wealth of wealth.”

-  Richard Baker

By: Delanie West

Completing my first triathlon. Conquering hair issues, water fears and what was once deemed “impossible”.

I became aware of Tri at least 2 years ago during a race with one of my running mentors.  Initially – I thought it was the most awful competition in the world. I only knew of Ironman. At the time –I had NO idea of the various types of Triathlon.

This conversation stuck with me, and as I accomplished my progressively more difficult running challenges, and came to better understand that there was a beginner level tri (sprint) that was absolutely achievable.  ( .5 mile swim, 12 mile bike, 5k run )  I knew that a triathlon was something I wanted to “tri”. Through networking with all of the wonderful people in the running & racing community – I met lots of women who were EXCLUSIVELY tri-athletes.

However, I first had to learn how to swim. I never learned as a girl – I remember a few lessons at the YMCA growing up, but in my adult years, I was still the girl who posed and tanned by the pool on beach, or floated on my inflatable chair, because for me the pool had nothing to do with exercise.

I needed to find a place that offered private instruction. My confidence in the water was NON-existent. I had ZERO comfort level and needed to be hand held throughout the entire learning process.  I signed up for individual classes at a local gym in a 5” deep JR. Olympic pool.  Over time, I ended up working with two instructors, who when were not working with me, spent their time teaching kids how to swim.

Being taught the basics of swim by college kids working part time at the pool  wasn’t the BEST way or most effective use of my time – but I continued to spend one day a week working with them becoming progressively more comfortable in the water. Working on my stroke, bi-lateral breathing, and freestyle.  (only because I could not do ANY other stroke.) At the beginning of my lessons, I could not swim a quarter of a pool length.  Some days I could go 12.5 meters without stopping. As time went on I could go full pool length.  My moment of truth on swimming came when I attempted to swim in a full olympic sized pool  (7’ depths). This was going to be impossible because I never trained in water deeper than 5’. Instantly I knew I needed better instructors in deeper waters.

Making this jump took some planning, I needed to join a health club that featured 7’ depths. I also needed to find a swim instructor who was capable in teaching adults.

I had my eye on the Total  Immersion method. I was introduced to this method by a friend who “re-learned” swimming via this method – and spoke the praises of a more efficient stroke, and effortless glide through the water. She showed me a video of  this technique online – if you Google Total Immersion – you most likely will find a You-tube video that features English and Japanese subtitles. You’ll then experience one of the most beautiful visual of a human in water. The featured swimmer made my swim technique look like a drowning in progress. I needed to learn this technique.

After an incredible stroke of luck, the new health club that I wanted to join also featured TI classes! If you know anything about this technique – you’ll know that finding a coach teaching these sessions isn’t that easy. I was lucky to find a gym, and a course that was less than 10 minutes away from where I lived.

In addition to my coach being a very well known competitive swimmer, she was also president of the local tri-club, and would be offering a triathlete 18 week training class at my gym. I was in.  All training would be done indoors, with select sessions done in open water and road.

I first started the 12 week session of total immersion – which completely transformed how I interact in the water. My beginner sessions in the 5’ pool proved their worth, as I believe they gave me the confidence to move straight into the TI training and work on the technique not having to address my “other” water issues.

During all of this, I was in constant training mode, for half marathons and a full marathon.

An important deciding factor for deciding on Tri-athlete training was my finding an activity that would take away the constant pounding and pressure on my joints from the amount of running that I had been doing. I  will have to transition as I get older into other cross training activities and events – I believe that triathlons are the perfect answer to remaining competitive without the repetition.

I’m sure you are wondering, how I manage my hair as swim training requires you to be in the water 3 or more days per week.  I made the very easy decision to go natural – keeping my hair in a very short crop. I figured out a long time ago that I have much more fun spending time in the gym and being active than I do sitting underneath a dryer in a salon.

I have  8 weeks of training before my indoor and 12 before my outdoor tri.  I am looking forward to learning/doing more training on the transitions (which everyone will tell you is one of the more important aspects of tri).  I’ve got a lot more work to do on my swim, just becoming comfortable with 7’ depths was a huge process. I am super confident on the bike and run portions. I have decreased the amount of running I do each week to spend more time in the water.

My stroke has become cleaner – and I am expending far less effort and energy than I used to during laps.

Completing a  Sprint Tri for me is about the fun of constant challenge and the interest to learn more about what I can push my body and mind to do. I don’t yet know if I’ll develop an affinity for the sport and continue to do more events. I certainly hope so .

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Photo: junkertoons.com

On July 30, 2011 Tri Columbus GA opened a brand new triathlon series, The Chattahoochee Challenge.

On June 9, 2012 and August 11, 2012, the challenge continues with The Spring and The Olympic. There’s the Sprint, a very popular race with a 500 yard swim, a 12 mile bike, a 3.1 mile run. It’s the fastest growing triathlon in the USA.

When you finish the Sprint you can move up to the Olympic on August 11, 2012, which is 1500m swim, a 25 mile bike, and a 6.2 mile run. If you are up for the challenge, register at Tri Columbus GA.

Are you guilty of pulling that faded, wrinkled, “hmph!, where that stain come from?” old, college tshirt out from the bottom of your drawer to wear for your workout? Well, throw that thing away! Going to the gym can be stylish, fun, and even be a motivation to go the gym! She’s Got Groove.com gives us 10 tips for looking and feeling good at the gym, and they are simple, and most importantly, do not break the bank!

Vanessa Hodge, owner of RUFFLES WITH LOVE, wants you to be cute and hip in the gym as well. Vanessa started her company in January 2012 with the idea to make workout shirts with fun motivational sayings that had to be bright and fun but still be feminine and cute. Vanessa and her fiance work together closely on the company; he helps with the phrases and she is the creative mind behind the colors and style, and the cute bows!

“I for one get motivated if I have something cute to wear while working out and I also like the idea that just because you work out doesn’t mean you are manly because you can still look cute doing it,” says Hodge.

So, I ordered a shirt, and wanted to try it out for myself. VERY CUTE, AND IT FITS GREAT! The idea of the bows adds that touch that catches every eye when you walk in the gym. Today, we would like to giveaway 2 RUFFLES WITH LOVE shirts. Visit www.etsy.com/shop/ruffleswithlove, and choose your favorite shirt, then give us your favorite workout saying under Comments below. We will choose 2 winners with the most clever phrases today! Be sure to visit Ruffles with Love Facebook page.