Halle Berry's Mini-Circuit Is The Secret To Looking Like A Snack All Year Long
Six months into the year, I'm finally seeing some of my goals for the new year come to fruition. My workout habits have increased from three times a month to four times a week, I'm drinking more water, and getting closer to my ideal weight. Despite my hard work, I'm still miles away from having the abs of my dreams. Luckily, Halle Berry just blessed Instagram with the 15-minute workout that will get our bodies all the way together.
Kathy Hutchins / Shutterstock.com
Being summertime fine isn't just seasonal for Halle Berry, issa lifestyle. Ms. Berry has been body goals since I was in diapers, and decades later, sis is still slaying. The mother of two hasn't been selfish with the secrets to her banging physique and drops gems on how to look 25 at 52 every Friday on her Instagram. Last week, the John Wick: Chapter 3 actress dropped one of her high-intensity fitness routines and we are taking notes. She wrote on Instagram:
"This #FitnessFriday is about to motivate some of y'all non-believers who think they don't have enough time in their day to complete a full body workout, because I am about to introduce you to your new best friend … the 15-Min Mini Circuit. This circuit can be squeezed into nearly every schedule and I'm not kidding when I say it will KICK. YOUR. BUTT. It's a great combination of strength training and quick cardio, plus it requires little to no equipment! Head to stories for the breakdown of each exercise - let's all take 15 and break a quick sweat."
Here's how you can recreate this sweat-inducing full-body fitness cycle and look like a whole snack for the summertime. Grab a friend, two dumbbells and a towel and get in formation, sis:
*Repeat each exercise for one minute to complete an entire cycle.*
Single Dumbbell Front Squat
Instagram/@HalleBerry
If you thought squats were hard, wait until you see what happens when you add a 30-pound dumbbell in the mix. Start with your feet hip-distance apart and sit into a squat with your dumbbell directly in front of your chest. Use the weight from your heels and squeeze your glutes to stand and repeat for one minute to complete one cycle.
Double Dumbbell Skier Swing
Instagram/@HalleBerry
This exercise requires you to hold two dumbbells at arm's length with your feet shoulder width apart while slightly bending your knees. Swing the dumbbells backward while pushing your hips back. Then, thrust your hips forward while coming to a full stand, swinging your dumbbells out in front of your chest.
Single Dumbbell Squat Pass & Press
Instagram/@HalleBerry
Think of this like doing regular squats, but harder. Begin by holding one dumbbell directly above your chest with your weight on your heels and your legs a little further than hip-distance apart and then sit into a normal squat. Bring your dumbbell over your head as you stand up to complete one rep.
Kneeling Curl, Press, and Overhead Triceps Extension
Instagram/@HalleBerry
Using one dumbbell, kneel on the ground. Bring the dumbbell up to your shoulders. Straighten your arms to lift the dumbbell above and then behind your head.
Plyo Push-Up and Single-Dumbbell Row
Instagram/@HalleBerry
Even though you're drenched with sweat and ready to quit, you've only got one more set to go, sis. Keep pushing. Start in a plank position with your body parallel to the ground, placing weight on your core. Use your palms to push yourself off the ground, followed by one minute of single dumbbell rows.
Featured image by Kathy Hutchins / Shutterstock.com
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Taylor "Pretty" Honore is a spiritually centered and equally provocative rapper from Baton Rouge, Louisiana with a love for people and storytelling. You can probably find me planting herbs in your local community garden, blasting "Back That Thang Up" from my mini speaker. Let's get to know each other: @prettyhonore.
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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How To Tell If You're Disciplining Your Child Or Seeking Revenge
When discussing the topic of raising children, discipline is often the first thing that comes to mind. Children need discipline. Full stop. But what is discipline? And how do we draw the line between discipline and revenge?
The origin of the word "discipline" can be traced back to the Latin word "disciplina," which means "instruction" or "teaching." Over time, however, discipline has come to be synonymous with punishment, with parents relying on shame, fear, and/or physical pain to curb undesirable behavior.
Teaching takes time, so nipping it in the bud in whatever fashion parents deem necessary (within reason) has become the norm. But is this what’s best for children? And when does it become less about curbing undesirable behavior and more about getting our licks back for offenses we feel our children should know better to do?
In my work as a parenting coach, I’ve often heard parents say, “I asked him nicely three times before spanking him. He didn’t stop doing it until I did, so clearly talking doesn’t work.”
And the parent isn’t wrong. Talking often doesn’t work the first, the third, or the even the 10th time. And the reason is directly tied to brain development.
Children cannot and do not process information the way an adult can. Auditory processing is not fully developed until a child is 14 or 15 years old. And even then, if a child has auditory processing delays or Auditory Processing Disorder (APD), they may always struggle with processing auditory commands. According to Susie S. Loraine, MA, CCC-SLP, the term auditory processing refers to how the brain perceives and interprets sound information. Several skills determine auditory processing ability—or listening success. They develop in a general four-step hierarchy, but all work together and are essential for daily listening.
Without this understanding, discipline can easily become revenge because parents will then view their child’s misdeeds as a personal slight. Instead of teaching them to do better, parents now want to show them the consequences of not doing better. This is why it's imperative for parents to discern between discipline and revenge to maintain healthy relationships with their children.
5 WAYS TO DISTINGUISH BETWEEN PARENTAL GUIDANCE AND RETALIATION:
Understanding The Intent
Discipline is rooted in love and concern for the child's well-being. It focuses on teaching lessons and helping children understand the consequences of their actions. Conversely, revenge-driven actions stem from a desire to inflict pain or punishment as payback for perceived slights or disobedience. Parents should reflect on their motives before taking disciplinary actions. Ask yourself whether your intention is to help your child learn or to make them suffer for upsetting you.
Example: If a child accidentally breaks a valuable item, a disciplinary response would involve discussing the importance of being careful and working with the child to come up with a way to replace or fix what they’ve broken. On the other hand, a vengeful reaction might involve yelling, harsh punishment, or bringing up past mistakes to intensify guilt.
Maintaining Emotional Regulation
Effective discipline requires parents to remain calm and composed, even in challenging situations. It's natural to feel upset or frustrated when children misbehave, but responding with anger or resentment can escalate the situation and blur the line between discipline and revenge. Before addressing the issue, take a moment to breathe and collect your thoughts.
Example: If a child cannot follow instructions, a disciplined response would involve calmly explaining why their cooperation is necessary in working with the child to accomplish the goal. Conversely, a retaliatory response might involve shouting, name-calling, or resorting to physical punishment out of anger.
Promoting Growth and Learning
Discipline should always aim to promote growth and learning. It involves guiding children toward making better choices and understanding the impact of their actions on themselves and others. Effective discipline strategies include positive reinforcement, setting clear expectations, and providing opportunities for reflection and growth.
Example: If a child repeatedly forgets to complete their chores, a disciplinary approach would involve discussing the importance of responsibility and finding solutions together, such as creating a chore chart or setting reminders with Siri or Alexa. In contrast, a revenge-driven response might involve imposing overly harsh punishments or belittling the child, which can undermine their self-esteem and hinder their ability to learn from their mistakes.
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Building Trust and Communication
Trust and open communication are essential components of a healthy parent-child relationship. Discipline should strengthen this bond by fostering trust and encouraging children to confide in their parents without fear of judgment or retaliation. When children feel safe and supported, they're more likely to accept discipline as a form of guidance rather than punishment.
Example: If a child admits to breaking a rule or making a mistake, a disciplined response would involve listening to their perspective, discussing the consequences of their actions, and working together to find a solution. Conversely, a retaliatory response might involve accusations, blame, or shutting down communication, which can erode trust and damage the parent-child relationship.
Seeking Professional Guidance
Parenting is a learning journey, and, disciplining children is a delicate balance between guiding them toward responsible behavior and nurturing their growth. By understanding the intent behind our actions, maintaining emotional regulation, promoting growth and learning, building trust and communication, and seeking professional guidance when needed, as parents we can help our children built on love, respect, and understanding.
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Featured image by Courtney Hale/Getty Images