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Exclusive: Find Confidence With This Summer Workout Created By A Black Woman For Black Women
Mike Tittel courtesy of Danyele Wilson

Exclusive: Find Confidence With This Summer Workout Created By A Black Woman For Black Women

Tone & Sculpt trainer Danyele Wilson makes fitness goals attainable.

Wellness

Here at xoNecole our "summer body" goals consist of two things: confidence and strength. The physical perks that come along with those are just added bonuses, but still, it feels good to look in the mirror and have those reflected. If you feel like you need to get on track to finding your inner and outer hot girl as Megan Thee Stallion would say, we've got the workout for you. We promise you'll be rapping, "Handle me? Who gon' handle me?" in the mirror before you know it.


Tone & Sculpt trainer Danyele Wilson is a HIIT master and specializes in creating quick, effective workouts that are more about gaining confidence than losing pounds or inches.

She designed a powerful HIIT circuit exclusively for xoNecole readers that will have you feeling like the stallion that you are before any end of the summer soirées. Follow her instructions below for a mid-summer burn and then check out the rest of her workouts on the Tone & Sculpt app.

Perform each move below for the number of given reps. Repeat the circuit 3-4 times for a quick HIIT workout that will get your heart racing!

Dumbbell back lunge to knee drive: 10 reps each leg

Start with your feet shoulder-width apart, holding a dumbbell in each hand. Keeping your upper body straight and gaze forward, step one leg backward, lowering your hips until knees are bent at about a 90-degree angle.

Keep your weight in your front heel and drive your back leg forward, bringing that knee into your chest. Return to the starting position and repeat with the other leg.

High knee run and stick: 30 seconds

Stand with your feet hip-width apart and lift your left knee to your chest. Quickly alternate and lift your right knee to your chest, then your left knee, and finally stick with your right knee to your chest. Hold for a few seconds before alternating legs to repeat the same movement.

Romanian DeadLift to Dumbbell clean: 10 reps

Hold onto dumbbells and stand up straight with your feet shoulder-width apart. With a slight bend to the knees and keeping them stationary, start lowering the dumbbells by bending at the waist and keeping the back straight.

In one swift motion, explosively extend through your hips and bring the dumbbells up to your shoulders, keeping the dumbbells as close to your body as possible the entire time. Lower the dumbbells to move into the Romanian deadlift starting position and repeat.

Broad jump to back-pedal: 30 seconds

Stand straight with your hands by your side and your feet hip-width apart. Extend your arms back while explosively jumping forward, landing 4-6 ft. in front of your starting position. Shuffle back to the starting position and repeat.

Side plank thread the needle: 10 reps each side

Start in a side plank position with your hand raised. Lower your arm in and twist it under your torso, keeping the core engaged. Control your arm back up into the starting side plank position and repeat.

Editor's note: Remember, it's always best to consult your physician before making any extreme changes to your fitness routine.

To work out with Danyele, visit www.toneandsculpt.app to download Tone & Sculpt's free 14-day trial.

Featured image by Mike Tittel courtesy of Danyele Wilson

Black Women, We Deserve More

When the NYT posted an article this week about the recent marriage of a Black woman VP of a multi-billion-dollar company and a Black man who took her on a first date at the parking lot of a Popeyes, the reaction on social media was swift and polarizing. The two met on Hinge and had their parking lot rendezvous after he’d canceled their first two dates. When the groom posted a photo from their wedding on social media, he bragged about how he never had “pressure” to take her on “any fancy dates or expensive restaurants.”

It’s worth reading on your own to get the full breadth of all the foolery that transpired. But the Twitter discourse it inspired on what could lead a successful Black woman to accept lower than bare minimum in pursuit of a relationship and marriage, made me think of the years of messaging that Black women receive about how our standards are too high and what we have to “bring to the table” in order to be "worthy" of what society has deemed is the ultimate showing of our worth: a marriage to a man.

That's right, the first pandemic I lived through was not Covid, but the pandemic of the Black male relationship expert. I was young – thirteen to be exact – when Steve Harvey published his best-selling book Act Like a Lady, Think Like a Man. Though he was still just a stand-up comedian, oversized suit hoarder, and man on his third marriage at the time, his relationship advice was taken as the gospel truth.

The 2000s were a particularly bleak time to be a single Black woman. Much of the messaging –created by men – that surrounded Black women at the time blamed their desire for a successful career and for a partner that matched their drive and ambition for the lack of romance in their life. Statistics about Black women’s marriageability were always wielded against Black women as evidence of our lack of desirability.

It’s no wonder then that a man that donned a box cut well into the 2000s was able to convince women across the nation to not have sex for the first three months of a relationship. Or that a slew of other Black men had their go at telling Black women that they’re not good enough and why their book, seminar, or show will be the thing that makes them worthy of a Good Man™.

This is how we end up marrying men who cancel twice before taking us on a “date” in the Popeyes parking lot, or husbands writing social media posts about how their Black wife is not “the most beautiful” or “the most intelligent” or the latest season of trauma dumping known as Black Love on OWN.

Now that I’ve reached my late twenties, many things about how Black women approach dating and relationships have changed and many things have remained the same. For many Black women, the idea of chronic singleness is not the threat that it used to be. Wanting romance doesn’t exist in a way that threatens to undermine the other relationships we have with our friends, family, and ourselves as it once did, or at least once was presented to us. There is a version of life many of us are embracing where a man not wanting us, is not the end of what could still be fruitful and vibrant life.

There are still Black women out there however who have yet to unlearn the toxic ideals that have been projected onto us about our worthiness in relation to our intimate lives. I see it all the time online. The absolute humiliation and disrespect some Black women are willing to stomach in the name of being partnered. The hoops that some Black women are willing to jump through just to receive whatever lies beneath the bare minimum.

It's worth remembering that there are different forces at play that gather to make Black women feast off the scraps we are given. A world saturated by colorism, fatphobia, anti-Blackness, ableism, and classism will always punish Black women who demand more for themselves. Dismantling these systems also means divesting from any and everything that makes us question our worth.

Because truth be told, Black women are more than worthy of having a love that is built on mutual respect and admiration. A love that is honey sweet and radiates a light that rivals the sun. A love that is a steadying calming force that doesn’t bring confusion or anxiety. Black women deserve a love that is worthy of the prize that we are.

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Featured image: Getty Images

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