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
'Love Island USA' Star JaNa Craig On The Reality Of Black Women On Dating Shows
Love Island USA just wrapped up its sixth season, and it has been the talk of the town. According to Nielsen, it's the No. 1 show on streaming, proving it's just as entertaining as the UK version. One of the reasons this season has been successful is due to the authentic relationships formed between the islanders in the villa.
You have the sisterhood between Serena Page, JaNa Craig, and Leah Kateb, aka PPG, and the real relationship moments between couples like Serena Page and Kordell Beckham, who were named the winners of this season. The other finalists include Leah Kateb and Miguel Harichi, Nicole Jacky and Kendall Washington, and JaNa Craig and Kenny Rodriguez.
While JaNa made it to the finale with her boo Kenny, her journey in the villa was far from perfect. Viewers saw the Las Vegas native get her heart stomped on a few times after many of her connections didn't work out.
At one point, it even looked like she was getting kicked off the island. While she had a lot of support from people watching the show, it was clear that she was in a position that many Black women on reality dating shows find themselves in: not being desired.
It has been an ongoing conversation among Black women watching reality dating shows as we see time and time again that non-Black women or racially ambiguous-looking women are often chosen over Black women, especially dark-skinned women. In a discussion with Shadow and Act, JaNa opened up about the support she received from viewers.
@cineaxries i love them 🤧 #janacraig #janaandkenny #loveislandusa #foryou #peacock #loveisland #janaloveisland #xybca #kennyloveisland #janaedit #loveislandedit #janaedits #loveislandusaedit #viral #loveislandusaseason6 #foryoupage #peacocktv
"You know what’s so crazy? I’m so grateful, because when I got my phone, the way they’re making us The Princess and The Frog…I felt honored. I will be that beautiful chocolate queen if I need to be. And the comments like 'beautiful chocolate girl,' I’m like, all Black women are beautiful. There’s the whole light skin versus dark skin, which breaks my heart. I just really don’t understand that, but I will take pride and represent us well," she said.
She also candidly discussed her experience as a dark-skinned Black woman on the show. JaNa and Serena had been in the villa since the first episode, and they were the only dark-skinned Black women there. As new men aka bombshells came into the villa, they found themselves not being wanted by many of them.
"Me and Serena literally had a heart-to-heart before Kenny came in and she’s like, I just don’t think it’s fair that the Black girls don’t get enough fair chance.' Every islander that came in, we were not their top pick. And we just [thought], maybe because we’re Black girls, and the dark-skinned Black girls. It sucked," she said.
"I’m like, 'Serena, we know what we bring to the table. We’re great personalities. A guy’s going to come in for us.' That’s when we manifested what we wanted, and that’s when I manifested Kenny."
@ashleyvera__ We love to see it 🥰 #loveislandusa #loveisland #loveisland2024 #janaandkenny #loveislandseason6 #peacock #realitytv #fypage
After many failed connections, Kenny came in and immediately turned JaNa's experience around. America watched the model get the care and attention that she deserved.
"I’m not going to hold you. When I was in the bottom for a quick second, I’m like, ‘There’s no way America doesn’t [ride for us]. I know Black America had to ride for me, but maybe because I’m a dark-skinned … hmm … maybe … you feel me? And you saw the Casa Amor lineup. Beautiful, beautiful light-skinned [women]," she said.
"We looked at each other like, 'Damn, Love Island did their big one with this. And every single Casa Amor girl was like, 'You girls are gorgeous, you guys are stunning.' They expressed love. You guys are beautiful and it felt good."
Although she and Kenny came in third place, JaNa is happy that she got her man in the end. "I think the thing I’m most grateful about is the fact that this is a beautiful love story like you guys complement each other and there’s no hate toward the skin color. It’s all love and support. I love that more than anything," she said.
"That’s why I was like, 'I won,' even though I didn’t win. And the fact that Serena won, we were like, 'Yeah, run that.' Either way, we won. And I love the support from all communities."