Can you believe we are almost a year in quarantine? Me either! Although most of us have found ways to adjust to quarantine as best as we can, 365 days of quarantine can still do a number on anybody: including our health. According to the CDC, studies have shown an increase in stress, anxiety, depression, substance abuse, fatigue, etc. amid the pandemic. Me personally? I have recently been experiencing a strong case of tired and tested, more commonly known as burnout.
The lack of separation between home life, work life, and social life has truly done a number on my my mental and my physical. I no longer have the same energy, focus, or as much patience as I used to. But, with the summer just around the corner and high hopes of getting a little more freedom, I'd still like to get this ass and my health on point. In order to kickstart my health and wellness journey, I tapped Grae Wellness, a Black-owned one-stop shop for all things wellness.
The New York City-based business is equipped with a massage, acupuncture, and fitness studio all in one. The owner, Timothy Grae - is a master massage therapist and healthcare provider with one mission to help his clients recover, rejuvenate, and restore. I had the pleasure of being trained by Timothy as he showed me 6 at-home workouts we all can do for a better butt.
Walking Lunge
Celeste Polanco for xoNecole
According to Tim, "the most important thing you can do if you want a nice ass, is a walking lunge." In order to properly do a walking lunge, he instructed:
"Bring the right foot forward into a forward step. Front bend in the knee and put the foot back at a 45-degree angle. Now arms straight-up over your head. You will feel a bit of a pull on your back hip, this position is called Warrior I in yoga. Now, that's also a walking lunge. Push through your heel and stand straight up and you'll feel it in your butt."
Although I have done lunges in the past, I would typically have to do a few sets before I felt any type of impact on my glute. After Tim showed me the correct form to do a proper lunge, I felt the impact on my glutes almost instantly. He also taught me the power of stabilization through weights.
"If a person is trying to get the glute, they need to do walking lunges. We also have something called a fireman carrier with a walking lunge; it's when you have two weights. You can have your dumbbells, kettlebell, or any type of weight you have to stabilize."
Three-Legged Dog
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For the three-legged dog exercise, Tim instructed: "In yoga, the Warrior III [Pose], it will look like this: All the front leg is stabled and the back leg will go straight back. Remember to keep your eyes directly on something and hold. Now to go extended, bring your hands to the floor and keep that leg up. Hold for three-second and bring the foot down. Make sure the foot touches the floor and bring it right back up."
I loved how Tim took yoga-inspired workouts and turned them into impactful glute exercises. My glutes were on fire during this particular workout. I have to be honest, it took your girl a minute to find her balance. Once I found something solid to focus on, the workout became much easier.
Celeste Polanco for xoNecole
However, during the workout, I realized this exercise might not be practical for those with stability issues. I'm happy to report: Tim had no problem coming up with a solution. Here is an modified version of the three-legged exercise, if you suffer from stability issues.
"If that person has stability issues, you can sit in an all-fours position. Place your wrist under your shoulders, extend the leg back, and pulse. Now to make it hard, you can bend the knee and pulse. You can also bring it out now you're working all aspects of the hip."
Squats
Celeste Polanco for xoNecole
I know what you're thinking, Duh, squats give you a nice ass, sis! And sure, you might be right. A huge part of it is how you are doing your squats. Tim had strong opinions on the influence of squats and why most of us are doing it wrong.
"Most people that do squats don't squat for depth which gives you a fuller range to pull up; that is the extender muscle. If you squat down; you have to extend to get up. That's the engagement of the glute. What we have to start asking ourselves is: 'What athlete, person, or thing is doing?' Follow what they're doing. Not what's popular because your influencer is doing their job to influence you."
I am a squat girl. I love regular squats, jumping squats, and even squats with weights. My squats have lifted my butt to some degree but never given me the results I've always desired. After taking Tim's advice on looking at athletes vs. influencer workouts; I noticed the difference between squats and results. I'm not saying all influencers squat the same way, but I do notice a pattern. We are not nearly squatting as low as we need to.
"A squat in particular is the only exercise that you physically do what the exercise says. To add that depth you want to try to have the feet going out a little more, like a 40-degree angle. Then you want the knees to go out. When the knees go out, it drops the center of the body down: rather than your butt going back and having instability because you don't have good ankle mobility."
Tim goes into detail on what people can do to promote ankle mobility:
"If you don't have good ankle mobility, you can't squat the way you see on social media. Mobility classes are more important than just starting to workout. You need to know about your body before you start wrecking it."
Deadlifts
Celeste Polanco for xoNecole
I have never been a huge fan of deadlifts. I always found deadlifts boring and a strain on my back. Working with Tim allowed me to find my correct form and have an impactful rep. Once I corrected my form, I noticed there wasn't a strain on my lower back. I learned the key is to squeeze at the top, avoid hyperextending, and take it slow.
"One of the most important things for a nice ass is a dead-lift. It works the posterior chain. A deadlift is lifting dead weight, but it's a hip hinge motion. The only thing that is moving is the top part of your body. When we are hip-hinging, you're keeping the leg straight and only a slight bend in the knees. Your feet must be directly under your shoulders, that way your body is properly positioned. Slowly reach for the floor, come up, and squeeze [the butt]."
2-in-1 Squat and Deadlift with Kettelbell
Celeste Polanco for xoNecole
The last two workouts Tim showed me can be done with a kettlebell, dumbbells, or any small weight you have at home. This workout is perfect for anyone on-the-go.
"We are using the same concept as a deadlift, just with a kettlebell. What you are going to do is; reach for the kettlebell toward the floor while pushing your butt toward the wall. You'll be able to feel your hamstrings get tighter as you lean. Make sure to hold the kettlebell with both hands, have your arms extended, and shoulders back."
The kettlebell helped me with resistance, which in return encouraged me to go slower. Although the weight was small, I still felt a great amount of impact. The best part was the added weight didn't affect my back at all. Looking back, I know it is because Tim helped me correct my form.
Celeste Polanco for xoNecole
"Now for the squats version. You squat to drop the kettlebell and come back up. Now, you squat again and pick up the kettlebell. Remember to squeeze and go low."
Featured image by Celeste Polanco for xoNecole
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There’s just something about HBCU Homecoming that just hits different. Whether it’s your first time stepping onto the yard since graduation or you’re a regular at every Homecoming tailgate, HBCU pride is undeniable. It’s a vibrant celebration that unites the legacy of excellence and tradition with the energy and resilience of Black culture.
The experience goes beyond a typical college reunion; HBCU Homecoming is a family reunion, a fashion show, a cultural festival, and a week-long turn-up that embodies what it means to be unapologetically Black and educated. For HBCU alumni, the journey back to the yard each year is rooted in a love and pride that’s hard to put into words but impossible to deny.
From statement pieces to tech must-haves, every item represents the intersection of Black pride and HBCU love, ensuring that you show up to the yard in style and with intention. So whether you’re repping your alma mater for the first time since graduation or looking for fresh pieces to express your HBCU pride, these essentials will have you standing out, because, at HBCU Homecoming, it’s not just about showing up—it’s about showing out.
Thread Goals
diarrablu Jant Pants in Alia Noir
High-waisted, wide-legged, and ready to shut down the yard, the Jant Pants by diarrablu bring a whole new meaning to campus chic. Handcrafted in Dakar, Senegal, these free-flowing jacquard pants are perfect for stepping onto the yard with style and ease—making them a must-have for any HBCU alum’s closet.
Silver & Riley Convertible Executive Leather Bag Classic Size in Olive
This all-in-one luxury bag isn’t a bestseller for nothing. The Silver & Riley essential is made of Italian calfskin leather and thoughtfully designed, as it can be worn in four different ways: a shoulder bag, crossbody, a top handle, and a backpack. Chic and elegant, the Convertible Executive Leather bag is “the bag that every woman needs in her collection.”
Renowned Women's Intuition Cotton Graphic T-Shirt
Renowned
Renowned’s Women’s Intuition Cotton Graphic T-shirt features a bold graphic print inspired by the power and essence of women’s intuition. With its striking design, this all-cotton tee is a vibrant thing, making it a statement piece that celebrates feminine energy.
Mifland Million M Mesh Crop Shirt
Talk about bold, the Million M Mesh Crop Shirt combines edgy style with comfort, featuring Mifland’s signature print on a semi-see-through mesh fabric. Show up and show out in sophisticated flair.
HBCU Love FUBU
Melanin Is Life Melanated & Educated - I Love My HBCU Hoodie
Show off your HBCU love with this piece that represents everything you gained from your alma mater: a top-tier education, a community that lifts you up, and a deep sense of esteem for yourself and your culture. Wear it loud and proud, because being melanated and educated isn’t just a flex—it’s a legacy.
HBCU Culture Spelmanite Sweatshirt in Navy
Spelmanites, rep your Spelman pride with this unisex crewneck sweatshirt, designed for ultimate comfort and a relaxed fit. Made from a cozy cotton/polyester blend, this classic sweatshirt is as durable as it is stylish—making it an ideal piece for any Spelmanite showing love for their alma mater.
HBCU Culture Howard Is The Culture T-Shirt
Rock the ultimate flex by showcasing your Howard U love with HBCU Culture’s Howard Is The Culture t-shirt. This unisex tee offers a comfortable, relaxed fit that’s perfect for celebrating your HBCU spirit without sacrificing style or comfort.
DungeonForward FAMU - Strike Bucket - Reversible
DungeonForward’s Strike Bucket Hat brings versatility and style to the FAMU Crown collection with its reversible design, giving you two looks in one. Featuring a sleek black snakeskin-embossed brim lining and a bold outline Rattler emblem, this hat is all about repping your Rattler pride in style.
DungeonForward Savannah State University - HBCU Hat - TheYard
The Savannah State University HBCU Hat by DungeonForward is more than just a hat—it’s a symbol of Tiger pride and a nod to the culture. Perfect for gamedays, tailgates, or just showing off your HBCU love, this hat lets you carry a piece of the yard wherever you go.
Tech the Halls
Anker iPhone 16 Portable Charger, Nano Power Bank
Stay charged up with the Anker Nano Power Bank, which features dual USB-C ports, a foldable connector, and a compact design, making it perfect for those HBCU tailgates and late-night parties you pull up to.
Drip Check
Wisdom Frame 14 Square Sunglasses
Elevate your look with these angular square-frame sunglasses by Wisdom, bringing an ultramodern edge to any outfit. The sleek design makes them perfect for blocking out the haters while you stunt on the yard.
Coco and Breezy Eyewear Fortune in Gray Turquoise
The Fortune Glasses in Grey Turquoise is a bold statement piece to any Homecoming weekend ‘fit that “embody our fearless and outspoken DNA.” With their color and edgy design, these frames by Coco and Breezy are perfect for anyone looking to stand out and express their unapologetic confidence.
Howard U Lapel Pin
Rep your Bison pride wherever you go with this Howard U Lapel Pin from Pretty AmbVision. Whether adding it to your jacket, shirt, or bag, this pin is the perfect way to showcase your love for your alma mater while rocking your HBCU love with honor and distinction.
Mifland Standard Rucksack Mini
The Standard Rucksack is designed to evolve like that HBCU pride—getting richer, bolder, and better with time. Durable, stylish, and built to last, this Rucksack by Mifland is a timeless piece equipped with versatile carrying options and fully adjustable back straps for ultimate comfort.
Stay Fresh, Stay Blessed
Slip Pure Silk Sleep Mask in Pink
Keeping it cute starts with beauty sleep. This luxurious silk mask is an essential for a reason. If protecting your skin and waking up refreshed is your priority, look no further than this Homecoming essential.
Liquid I.V.® Hydration Multiplier Lemon Lime - Hydration Powder Packets
Stay hydrated and energized throughout Homecoming weekend with this Liquid I.V.® Hydration Multiplier in Lemon Lime. Just add a packet to your water bottle, and bless your body with 2-3 times more hydration than water with every packet. Because staying hydrated is the key to popping up and showing out all weekend long!
Loop Experience Plus Earplugs High Fidelity Hearing Protection
Designed for your hearing protection, these sleek earplugs reduce noise without compromising sound quality—perfect for enjoying the band’s halftime show, late-night parties, and DJ sets. Whether you’re front row at the step show or hitting the yard, your ears deserve to be protected in style!
Black Girl Magic Glass Cup
Sip in style and celebrate your melanin with the Black Girl Magic Glass Cup. Perfect for morning coffee, your favorite iced drink, or showing off your HBCU pride on the yard—this cup is all about keeping it cute while radiating your endless supply of Black Girl Magic.
Glow Up & Show Out
Black Girl Sunscreen SPF 30
What Homecoming weekend can be complete without an assist from this beauty find? Formulated to blend seamlessly into melanin-rich skin (no white-cast), protect your glow while you turn up with the Black Girl Sunscreen SPF 30.
Sienna Naturals Issa Rae's Wash Day Ritual Set
Issa Rae’s Wash Day Ritual Set from Sienna Naturals includes the H.A.PI. Shampoo, the Plant Power Repair Mask, Dew Magic, and Lock and Seal to get your crown right. Whether you’re repping your coils or rocking a new color on the yard, these products restore and nourish your strands, keeping your hair healthy, strong, and Homecoming-ready!
54 Thrones Ivorian Cocoa + Ghanaian Coconut Beauty Butter
Stay glowing from the tailgate to the after-party with the 54 Thrones Ivorian Cocoa + Ghanaian Coconut Beauty Butter. Infused with African-sourced ingredients, this rich, multi-purpose butter is the answer to keeping your skin soft and radiant through all the festivities all Homecoming long.
Saie Glossybounce Hydrating Lip Oil
Keep your lips looking luscious and nourished with the Saie Glossybounce Hydrating Lip Oil. Perfect for adding an extra pop to your pout before hitting the yard or freshening up between events, this lip oil is a beauty essential for staying camera-ready all weekend.
Join us in celebrating HBCU excellence! Check out our Best In Class hub for inspiring stories, empowering resources, and everything you need to embrace the HBCU experience.
Featured image by Visual Vic/Getty Images
Ananda Lewis Clarifies Why She Didn't Get A Mastectomy & Says She's Doing 'Better' After Stage IV Breast Cancer Diagnosis
Former MTV VJ Ananda Lewis received a lot of backlash from online critics after sharing she decided to forgo a double mastectomy. But there's more to the story.
Ananda was diagnosed with stage III breast cancer in 2019, and during a recent round table discussion with CNN's Stephanie Elam and Sara Sidner, she revealed that she decided not to get a double mastectomy and, now, she has stage IV cancer.
Following that interview, she clarified why she did not get the surgery. “The circumstances were not conducive to surgery because my tumor wasn’t aggressively growing at the time, and then COVID hit,” Ananda told The Epoch Times.
She opted for a cryoablation treatment instead, which uses extreme cold to destroy the cancer cells.
Another thing the 51-year-old wanted to clarify was whether she was dying. She said she is not. “Nothing happened. Today, I am fantastic. I may have felt like I was dying in February, but I’m not dying, and I’m definitely doing better than I was last October,” she said.
She is focused on taking care of herself and getting a "good 20 more years out of this body." She follows a keto diet and avoids alcohol, white flour and white sugar.
During the CNN roundtable discussion, the mother of one shared that she had an integrative approach to her treatment, which included traditional medicine and homeopathy methods such as red light therapy.
“My plan at first was to get out excessive toxins in my body. I felt like my body is intelligent, I know that to be true. Our bodies are brilliantly made,” she said.
“I decided to keep my tumor and try to work it out of my body a different way,” she continued. “Looking back on that, I go, ‘You know what? Maybe I should have.’
Ananda also admitted that she wasn't prioritizing early detection, such as getting mammograms. The former talk show host's mom also had breast cancer and chose to go the conventional route, which influenced her to go a non-traditional route.
As a content creator, Ananda uses her social media to inform others on the things she's learned about obtaining good health such as toxic items to through out of your pantry and the many benefits of water.
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Feature image by Paul Archuleta/Getty Images