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
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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This Content Creator’s Journey To Clear Skin Began With Trusting With The Process
In About Face, xoNecole gets the 411 on IGers who give us #skincaregoals on a daily. Here they break down their beauty routines on the inside and out, as well as the highly coveted products that grace their shelves and their skin.
Kyra Joe is the Queen of all things beauty. She regularly lets us in on her beauty routine while sharing updates on her dating life. The content creator debuts flawless skin and aspirational makeup routines in each video. As a consumer, it's easy to assume that Joe has always had the perfect canvas for the beauty world. However, that is not the case.
Like most of us, she's experienced her share of struggles with acne and hyperpigmentation. “I saw a dermatologist when I was 14, and the products he recommended didn’t work because I wasn’t consistent,” Joe said. The responsibility and consistency required of Joe in her adolescence made skincare feel like a job rather than a self-care act.
In 2020, things began to take a pivotal turn for Joe when she found herself regularly consuming skincare TikToks during the pandemic. “I saw people showing me how to use skincare products to get rid of hormonal acne and hyperpigmentation. That made a huge difference for me.” Her enjoyment began to arise as she tried recommended products from her favorite skincare content creators.
Joe added, “I was finally starting to enjoy skincare because I was finding products that worked for me through TikTok. I had undereye patches and creams and began building a routine.” What was once a chore has now become a passion. Joe has since grown an online community of more than 200,000 across TikTok and Instagram, sharing her beauty secrets underneath the moniker Kyra Nikole.
Courtesy
“I learned early on in my journey to keep things simple. I also try to encourage this in my content,” said Joe. Being able to get to the root when a breakout occurs is why Joe chooses and encourages skincare routines to be simple. “If I have a breakout, it’s easier for me to figure out what product causes it if I don’t have an extensive routine.”
Keeping things simple has allowed Joe to clear up her hormonal acne and manage her hyperpigmentation, and keeping things minimal has given Joe a clear canvas for her makeup.
She gave us an inside look into the skincare routine that’s changed her views on self-care:
Kyra Nikole's Daytime Skincare Routine
Step One: Hyper Skin Hyper Even Facewash
Hyper Skin
“I love this because it’s specifically made for hyperpigmentation, and it’s a gentle cleanser.”
Step Two: Pixi Glow Tonic
Pixi
“It’s an exfoliating toner, but it’s light enough to use daily. I use this for both day and night.”
Step Three: Glazing Milk Essence By Rhode Skin
Rhode Skin
“I have eczema and dry skin, so this helps give me the moisture that I need.”
Step Four: La Roche-Posay Moisturizer
La Roche-Posay
“This is just a regular moisturizer that I love because it sits well under my makeup.”
Step Five: Kiehl's Better Screen UV Sunscreen
Kiehl's
"There is no white cast, no peeling, it works under makeup, and it’s SPF 50; there’s nothing better than that!”
Kyra Nikole's Nighttime Skincare Routine:
Joe uses the same products for her nighttime skincare routine, except for sunscreen. Her main goal is to lock in hydration to last the entire evening. Aquaphor is her ointment of choice to ensure her skin gets the moisture it deserves.
Final Step: Aquaphor Healing Ointment
Aquaphor
"Aquaphor does a great job of holding in the moisture.”
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Featured image courtesy