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Dance Captain Coco Gilbert Shares 5 Workouts Perfect For The Absolute Beginner
These days, you might recognize Coco Gilbert as Teyana Taylor's dance captain, but the dancer, creative director and producer first embarked on her career journey in entertainment when she moved to New York City in her teens. There, she attended the American Musical and Dramatic Academy where she honed in on her love for storytelling, performance and dance. Her relationship with Teyana Taylor began when she auditioned - and got booked - for her music video, "Maybe," only a year into her studies.
"From there, everything started to spit-ball with Teyana from tours, to movies to music videos to co-owning our production company, The Aunties," Gilbert shared with xoNecole. "But that allowed me to dig into the fitness world a little deeper when Teyana launched her dance fitness workout, Fade2Fit, which I had the pleasure of co-choreographing and producing with her."
When it comes to her daily fitness routine, Coco is typically accustomed to going to an actual gym and being in the presence of others, but due to social distancing, she's practicing self-discipline to the max in her own living quarters. She starts her day with yoga and bodyweight exercises with the help of Fade2Fit to start the day off strong. #ShamelessPlug, am I right?
Something else Coco knows is that every beginner has to start somewhere, so her key recommendation to easing your way into fitness during your downtime at home is to start by doing something, including eating correctly and setting small fitness goals for yourself. She also advised about the expectations of our bodies' adjustment to working out. "You should expect your body to some days feel stronger and other days feel tired and weak," Coco explained.
"The best way to push through the pain is to first breathe and focus on the moment. Pain is only temporary. Allow your mental strength to change before your physical strength. Establish discipline so your body will follow. Some days will be harder than others, but if you pay attention to the present, what will come later will also be better."
Check out her advice for absolute beginners and some recommended beginners' workouts at the end for a quick routine!
5 Workouts For Absolute Beginners Recommended by Coco Gilbert
1. Forearm or Full Planks
Courtesy of Coco Gilbert
Bring yourself into a kneeling position, bending your elbows to a 90-degree angle and pitch forward to place your hands and forearms on the floor shoulder-width apart. When you're ready, extend your legs with your toes tucked under as you press into the plank. Distribute the weight into your hands evenly by spreading your fingers apart, keeping your abs tight and keeping your body in a straight line. Do this exercise for up to one minute or more.
2. Push-ups
Similar to your plank, begin in a kneeling position on a mat with your hands below your shoulders and knees behind your hips, lengthening the back and angling correctly. Leave your knees on the floor (or tuck your toes under after extending your legs), tighten your core and bend your elbows to lower the chest onto the floor. Repeat for desired number of repetitions. This exercise can be modified on the knees to build strength.
3. Hip Raises
Lie on your back on the floor, a mat or a towel with your knees bent and your feet flat on the floor. Place your arms out to the sides at a 45-degree angle, squeeze your glutes, brace your core and raise your hips so that your body forms a straight line between the shoulders and the knees. Hold for 30 seconds, release into the body and repeat.
4. Downward Dog
Courtesy of Coco Gilbert
For our yogis out there, or anyone looking to get into yoga, this may or may not be something you're familiar with already. On all fours, hands and knees. Spread the palms wide, stack the shoulders over wrists; knees are hip-distance apart, curl the toes under; then walk the palms just out in front of the shoulders. Be sure the palms are spread flat, no air under palms. Raise your body up and then back into the position by raising the knees off the mat while shifting the stomach toward the thighs. As the legs straighten, lift your hips up higher but be careful not to lock the legs to avoid injury. Lastly, hold and breathe. Start by doing this for 30-second intervals.
5. Wall Sit
Courtesy of Coco Gilbert
This only requires your body and the wall - both of which are free of charge and found in your own home. There should be two right angles formed at the body - your hips and knees. Place your back against the wall with your feet shoulder-width apart and a small distance out from the wall; approximately two feet should do the trick. Feel it in your quadriceps yet? Make sure to engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground. If you want extra credit, try doing this position for one minute and work your way up as you build strength.
For more of Coco, follow her on Instagram.
Featured image courtesy of Coco Gilbert
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
Feature image courtesy
Tubi has been gaining popularity due to its free sign-up and a vast selection of series and films. According to Deadline, the FAST (free ad-streaming television) service has seen a 14.7% growth from May and now has similar numbers to Disney+. So while many people have joked about Tubi having low-budget movies, the numbers don't lie.
In fact, I was one of those people who didn't get the appeal of Tubi, but the more I watched it, the more I enjoyed the content. They have some of our favorite TV series, such as Scandal and Star, as well as big films like the Fast and Furious franchise and cult classic Love & Basketball.
Tubi even has its own original movies and series that are just as entertaining. But while Tubi is on the come up, some of the low-budget movies and hood movies are still a must-watch. From Tubi originals to the hood movies, we've put together a list of shows and movies to add to your watchlist.
Cinnamon
Cinnamon is an original Tubi movie that stars Hailey Kilgore (Juke from Power Book III: Raising Kanan), Damon Wayans, and Pam Grier. It's a love story gone awry after a robbery turns deadly, and a young couple faces many challenges to make it out alive.
The Dirty D
The Dirty D is one of the first things I watched on Tubi, as many people highly recommended it. It's a series set in a Detroit club, and it has all the drama you can think of. Murder, drug dealing, cheating, greed, and more.
Black Men Don't Cheat
In this film, a young woman grapples with the death of her husband while also discovering his secret life, which puts her in danger.
Mother May I
This movie fully captivates the overbearing mother. However, the ending will shock you as she goes a little too far.
The Stepdaughter
When a young girl moves in with her dad and his new wife, a series of unfortunate events occurs. This Tubi original will keep your attention with every turn.
These Men For Everybody
These Men For Everybody is a film that highlights the tangled web of friendships and relationships and how you can't trust anybody.
Best Friend
What happens when your best friend is obsessed with you? This movie, which stars Serayah and Marques Houston, answers this very question and takes us on a ride in the process.
What's Done After Dark
What's Done After Dark shows us that everything isn't always what it seems. The twist at the end is a real doozy.
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