- 2 days ago
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00:30Hey there, how are you?
00:42I am super Sinead Norvell, and I am so grateful and thankful to be here with you at the Essence
00:49Wellness House Virtual Summit.
00:51It has been two fantastic days.
00:53In between managing my six-year-old, I was able to see Ayala Van Zandt yesterday.
00:58I was able to see those yummy chicken pot pies with Gina Neely this morning, wake up
01:04with faith and do the meditation.
01:07And I cannot forget, I was able to rock it out with Brookwine with the panther right here.
01:13That was the move.
01:15So today I'm going to finish out your move with movement, body sculpting.
01:20Some of you are probably feeling like, I had just gotten on my rhythm and I was at the
01:25gym every day, and now I'm slowing down.
01:29You're not alone.
01:30Or some of you may be feeling like, I was just about to start my program.
01:34Spring is here, and now I can't leave.
01:37You are not alone.
01:38We're going to maximize our space, our living area, anything that you have.
01:43If you have dumbbells that are still in packaging, grab those.
01:47If you have some water bottles or some canned goods, and if you don't have anything at all,
01:52just move with me.
01:54This is going to be a straightforward interval training, and I thought it'd be cool to focus
01:58on our belly and bottoms for this body sculpting.
02:01Is that a good idea?
02:02We're going to rock and roll it out throughout this time with me.
02:05Rest as you need to.
02:07It is no pressure.
02:09Grab water when you need to.
02:11If you feel any shooting pain, then slow down.
02:14But if you feel the muscles burn, keep it going, because that's exactly what we want.
02:19Again, I'm in Atlanta, but today I'm here with you, and I'm going to make it worth your while.
02:23So thanks for popping in, and let's start with some warm-up moves.
02:27Bring your feet together, and I want you to lean forward.
02:30You're going to feel that stretch and movement in your hamstrings, the back of the thighs.
02:35Then come up.
02:37Lean back.
02:38Feel that stretch through the front of your thighs, and come to the center.
02:43Now lean to your right side.
02:45Feel a little bit of stretch through your abs and your obliques, and now rolling to your
02:51left side.
02:52Feel that stretch.
02:53Now step apart.
02:54I want you to push your hips forward, back, and around.
02:57Get that movement going.
02:58And if you have your sound system nearby, play whatever you want.
03:03Get the rhythms going in the background.
03:05And if you just want the sound of quietness, which I have enjoyed, you can have that as
03:10well, and we will vibe together.
03:12Push your hips around, and now slowly come center.
03:16Hug the knees up.
03:18Focus on the breath.
03:20The thing about fitness and working out is the cool thing is you have those outer effects,
03:26right?
03:26Your body's changing.
03:28But the things people don't see is the energy that's generated, the peace of mind, the relaxation,
03:35being able to move your body more fluidly.
03:37So we're going to focus on all of that, the inside out, and we're going to take it one
03:42moment at a time.
03:44Go ahead and pause.
03:45Bring your arms out.
03:48Breathe.
03:49Cross them over and under, alternating.
03:53How are you feeling?
03:54I'm feeling the energy because energy does not know time or space.
03:58So we can really feed each other positive energy right now.
04:02And I feel y'all.
04:04Breathe.
04:05In the nose, out the mouth.
04:08Now take one leg back, and I want you to go into a running position.
04:13Imagine your goals are right in front of you, and this is a unique run.
04:17But you're going to shoot the arms up, hip, pass your ears, sweep them up, sweep them up.
04:23Four more.
04:24Three, two.
04:25Slowly switch.
04:27Other side.
04:29So I want your shoulders, your legs, your hips, your thighs, everything to be warm.
04:35And slow it down in three, two, and one.
04:40Place those hands back on the hips.
04:42We're going to start with that lower body with squats.
04:45The layout is going to be two sets of an exercise, 30 seconds each with a 10-second rest.
04:52I'll keep your time.
04:53Starting with those squats, you're going to sit back and squeeze up at your best pace.
05:00The timer has started.
05:01If you feel like, Sinead, my knees do not want to do that movement today, that's okay.
05:06You can bring it here instead, all right?
05:09And if you have a chair, you can sit back in that chair and stand up.
05:16Breathe.
05:18And then I hear somebody say, well, what if I want to use my weights?
05:21You can use those too.
05:23You can hold them down.
05:25Breathe with it.
05:26Keep your shoulders back.
05:27Take your chest up.
05:30Squeeze your butt.
05:31Three, two, and rest.
05:34Because I know you may have been off for a few weeks, we're going to take more rest.
05:40Recover and breathe.
05:42And have grace with yourself today.
05:44If you're like, oh, this should be easy and it's tough, don't worry about it.
05:48We're going to keep going.
05:49Next set in five, four, three, two.
05:53Same thing, squat, drop those hips nice and low.
05:58Squeeze your butt.
06:00Breathe.
06:03Drop the hips as low as you can without feeling pain in your knees.
06:07Again, if you need to modify, you can bring it here.
06:14Keep it going.
06:15Four more seconds.
06:17Three, two, and rest.
06:21Between that set, 10-second rest, you're going to bring that leg up, stretching through your
06:26quad, the front of your thigh, bringing that knee close to the other knee.
06:30Inhale.
06:32Exhale.
06:33Y'all are doing fantastic.
06:35Switch to the other side.
06:37Inhale.
06:40Exhale.
06:41Let's bring that energy up with a cardio drill called fast feet.
06:46In place, you're going to go as fast as you can, moving those feet.
06:49In three, two, let's go.
06:52Now, again, if you're like, Shanae, I want a little more of a challenge.
06:56Hold the weight.
06:58Pick up a child.
06:59If the child is nearby, that's fine, too.
07:02Place it down.
07:04You can bring the arms up.
07:07You can swing the arms up and down.
07:10Work it at your best level.
07:12If this is your level, that's fine.
07:13Just keep moving.
07:15Keep going.
07:16Four, three, two, and hold.
07:21We're going to do an active rest for 10 seconds.
07:24Hold in that squat position.
07:26Y'all feel the burn?
07:28I'm feeling the burn right through the thighs, right through the legs, through the glutes.
07:32Breathe.
07:33Three, two.
07:36Let's do those fast feet again.
07:38Let's go.
07:38Push.
07:38Push.
07:40You want to add the arms to it.
07:43Do whatever you like.
07:45Breathe.
07:46Push.
07:47Push.
07:50Keep going.
07:53Ten more seconds.
07:55It's fire.
07:56Legs are burning.
07:57That's what you want.
07:58You have to slow it down.
07:59Slow it down.
08:00Three, two, and rest.
08:03Nice.
08:04Hold.
08:05Bonus hold.
08:06Ten seconds, or you can stay up.
08:08Breathe.
08:10Breathe.
08:11Don't you feel great?
08:13Aren't you glad you stuck around and get the workout in?
08:16Five seconds.
08:17Four, three, two.
08:20Inhale up.
08:22Let's work those abs.
08:23Hands.
08:25Touch the side of your head.
08:26You can work abs without getting on the floor.
08:29Hands are here.
08:29Twist.
08:31Twist.
08:31Go right into it.
08:33If you're breathing hard, that's okay.
08:35I am too.
08:37Push it.
08:38Breathe.
08:4030 more seconds of your best.
08:43Twist.
08:43And you're aiming to make that elbow go toward the knee or raise the knee to the elbow.
08:52You don't want to bend over.
08:54Lift up.
08:57Breathe.
08:57Keep going.
08:58Push yourself.
08:59The worst thing is that you'll get tired and you're going to rest afterwards.
09:03Keep going.
09:03Keep going.
09:05Breathe.
09:06Twist.
09:08Working your abs, obliques, and lower back.
09:12Time.
09:12Rest.
09:13If you need water, grab your water.
09:17Don't be shy.
09:18Don't drink a lot.
09:19Every 15 to 20 minutes of a workout, you should be drinking four to six ounces of water.
09:24All right?
09:26Are we ready?
09:28Let's hit it again.
09:29Hands behind your head, barely touching.
09:32Twist.
09:34Breathe.
09:34Breathe.
09:36So the thing about workouts, especially for those of you who are missing the gym, you may
09:42miss the machinery, but it's your intensity that matters.
09:47You can make your body work in a small space doing just what we're doing now.
09:53Just shift your mindset and say, I'm going to maximize this moment.
09:57I'm going to do the best I can do in this space, in this time, right now.
10:01Three more seconds.
10:03Breathe.
10:03Breathe.
10:05Twist.
10:06Time.
10:06Rest.
10:07If you want to do another active rest, you can hold it here.
10:11If you want to rest and kind of tap it out side to side, shake your hips a little bit,
10:17you can do that as well.
10:18Also, anytime you work out, make sure you stick around for the stretch.
10:23We will be stretching at the end because after putting this new pressure on your muscles,
10:29you want to release it, remain flexible, and let the muscles get a greater range of motion.
10:35All right?
10:36Let's hit those abs one more time.
10:38Starting in three, two, and twist.
10:41Breathe.
10:45Breathe.
10:46So ab work.
10:48This does work the abs, but we know the food also makes a difference.
10:53So when you're trying to flatten out the belly or get less whittling in the middling, you
10:59do want to look at your food as well as your exercise.
11:03So while we're having this yummy comfort food, increase your water, increase your vegetables,
11:09increase your fruit.
11:10Rest.
11:11Rest, and you'll see the change in the midsection faster that way.
11:16All right?
11:16So we just did abs, glutes.
11:18Let's get back to legs again in a lunge position.
11:22I'm going to show you from the side.
11:24Option one, your leg is back, knee is down, and press up.
11:30Inhale, and heavy breathing is okay.
11:32It's a workout.
11:34Let that knee come down.
11:35It doesn't need to touch the floor.
11:36If you want to make it more challenging and you have weight, you can grab your weight.
11:41Shoulders back, abs tight, arms down.
11:45Exhale up.
11:46All right?
11:47Your lunges, we're going to do 20 seconds on one side, 20 on the other.
11:51Are you ready?
11:53Are you ready?
11:54Put the water down.
11:55Let's go in three, two, and go.
11:58That leg is down.
12:00So I'm going to face you now.
12:04Inhale down.
12:06Exhale up.
12:08All right?
12:09So making sure, keep on that same leg.
12:11Same leg.
12:12Don't turn yet.
12:13I just want you to see that back leg.
12:17Your heel is up.
12:19Your toe is curled.
12:21Your glutes should be on fire.
12:23Breathe.
12:25Chin is level.
12:27Shoulders back.
12:28Rest.
12:29Nice job.
12:30Whichever leg you're on, we're not going to do a freeze on this one.
12:33We're going to do the other side, yes?
12:35Grab a towel.
12:37Dab it off in three, two.
12:40Let's get the other side.
12:43Same thing.
12:43You don't have to have weight.
12:45It's fine.
12:46Your body weight is enough to challenge you.
12:49But if you want another option, grab your weights.
12:54Inhale.
12:55And if you're like, my body doesn't want to do those lunges, you can do this instead.
12:59All right?
13:00And it's not even a want.
13:01If your knees have some limitations, this may be a better option for you.
13:05We got options for you.
13:07Three, two, and rest.
13:10All right, y'all.
13:11Speaking of knees, let's rotate these around.
13:14An active rest on the side.
13:16Breathe.
13:17This gets the synovial fluid, so it lubricates the knees.
13:20Reverse.
13:22And you can do this before you go running, the start of a workout, any time to help with
13:29your knees.
13:30And even if your knees aren't bad knees or achy knees, it's a preventive measure.
13:33All right?
13:34Let's go back to lunging.
13:36Left side.
13:37Face the left side.
13:38One leg is back.
13:39First set.
13:40If you have weight, keep the weight.
13:42If you want to add them, let's go.
13:45Inhale down.
13:47Exhale up.
13:49Now, if you really want to get jazzy with it, you can add some bicep curls.
13:55No pressure.
13:56Just giving you some options.
13:58Or you can keep it here, focusing on those glutes, thighs, and core.
14:04Breathe.
14:07Nice job, y'all.
14:09And you didn't even have to get off your mat.
14:12You don't need a lot of space.
14:14You just got to know what to do.
14:15And that's what we're here for, to help you have some options.
14:18My legs are doing the wobble, wobble.
14:20Three, two, and rest.
14:23Let's get ready for the other side.
14:25When you're trying to sculpt your legs, you don't have to have heavy weight, but you want
14:31to keep your cardio consistent so you'll see the definition.
14:36And then you want to add good form so you develop the lines you want.
14:41All right?
14:41Because I get that question a lot.
14:43Switch to your other side.
14:44Three, two.
14:46So you don't have to pound or leg press, but you do want repetition.
14:50And you want a challenging weight if you're looking to sculpt.
14:55If you're looking to define more and lean out, you want to add a little more cardio with it.
15:01Three more seconds.
15:03Two.
15:04And rest.
15:05Place those down, y'all.
15:07All right.
15:07We're going to add a cardio drill.
15:0930 seconds.
15:10I want you to drop your hips.
15:12You're going to jab it out.
15:14Push.
15:16Push.
15:16So as you're jabbing, I want you to think about all the things you want to accomplish.
15:22And they're right in front of you.
15:24New goals.
15:26Old goals.
15:28Remixed goals.
15:29You're blasting them out one at a time.
15:32Peace of mind.
15:34Patience.
15:35Tenacity.
15:37Everything you want.
15:38You're knocking it out.
15:40Push.
15:41Push.
15:41See it right there.
15:43You don't have to worry about nobody cutting you off in traffic.
15:44If you are, knock them out, knock them out.
15:46Push.
15:47Three more seconds.
15:48Two.
15:49And rest.
15:50Rest.
15:51Roll your shoulders back.
15:53See yourself still accomplishing things.
15:56A different pace.
15:58Different timing.
15:59But still doing it.
16:00Roll the shoulders forward.
16:02Breathe in.
16:05Blow out.
16:06All right.
16:06You're ready?
16:08Bring it up.
16:09Visualize your goals.
16:10Do you have them?
16:12Yes?
16:13Let's go.
16:13Jab them.
16:14Push.
16:16Push.
16:1730 seconds.
16:18If you're feeling frisky, drop it lower.
16:21Drop it lower.
16:24Breathe.
16:25If you need to rest, rest.
16:27You will not be penalized.
16:28I promise.
16:29I'm here to push you, but push you safely.
16:32So rest.
16:33If your heart is beating way faster than you want it to, slow down.
16:37If the muscles are burning, suck it up and keep going.
16:39Three, two, slowly come back up.
16:43All right, y'all.
16:43We're going to take it to your mat.
16:45I want you to bring it down to the floor.
16:47You're going to place your elbows down.
16:49Let's work those glutes.
16:52One elbow is down.
16:53One arm is up.
16:55You're going to bring that leg here.
16:58Keep your head up.
17:01Pressing that leg out.
17:02If you have some old-school ankle weights in the closet, grab them, baby.
17:07Grab them.
17:08Press it straight up.
17:10Feel the glute.
17:12Keep pressing, keep pressing.
17:14And now hold it out and pulse it for 10, 9, 8, 7, 6, 5, 4, 3, 2, and rest.
17:29Nice.
17:30Let's get that other side.
17:31You feel that in the glute?
17:32We're going to do a double job on the glute.
17:35So you're going to feel this next one.
17:36Starting again in 3, 2, 1, elbow down and up.
17:41Stay here.
17:43If you said, Shanae, the floor is not my friend today, you can do this.
17:48You can hold on to a wall, a couch, a chair.
17:51All right?
17:52That's an option.
17:53Nobody's left out.
17:54You can keep it there.
17:55Do it to the best of your ability.
17:57All right?
17:58Keep going and don't worry.
17:59We're going to do another set.
18:00So you can do the modification or you can do the first option.
18:04Push it straight up.
18:06And now hold it 10 seconds.
18:10Pulse it out.
18:1010, 9, 8, 7.
18:15Breathe.
18:156, 5, 4, 3, 2, and rest.
18:24All right?
18:24As promised, we're going to do the other side.
18:27How many times a week should you work out?
18:30If you can get some movement in every day, even if it's walking, jogging in place, jumping rope in the garage, outside on the porch, move every day.
18:40If you're just getting started, I would say three days at a minimum.
18:44All right?
18:45Just take it one step at a time.
18:47You can make it dancing to a song.
18:50That's a workout.
18:51You can make it dancing and commercial breaks.
18:54Start with that leg again.
18:55By the way, y'all, we're starting.
18:56We're starting.
18:57And push yourself that way.
18:59One exercise you may remember from this workout you can do.
19:03If you're already rocking and rolling, and again, you're like, Sinead, I missed the gym.
19:07Challenge yourself to get greater strength.
19:10How many more push-ups can you do?
19:12How many more sit-ups can you do?
19:13How long can you hold a plank?
19:15So just keep challenging yourselves.
19:17We are here together.
19:18Push it three.
19:19Hold it.
19:2010 seconds and pulse.
19:22Pulse.
19:23Breathe.
19:24Squeeze.
19:26Let me know when it burns.
19:28A little bit of fire.
19:30A little bit of burn.
19:31We're not going to stop on that leg.
19:33We're going to turn it loose a little bit more.
19:35Let's take it out and back.
19:37And we'll get the other side because we won't have one side sexier than the other.
19:41Push it back and forth.
19:42Kick to me.
19:43Kick it back.
19:43Hold that.
19:44Keep going.
19:44Keep going.
19:45If you are standing and you needed another option, you can go out and back.
19:51Hold on to that chair.
19:52Same thing, all right?
19:53Keep going.
19:53The timer's still running.
19:54You have 10 seconds.
19:56Push.
19:57Push.
19:58Breathe.
19:59If you need to add an extra towel under your knee as a cushion, that's fine.
20:02Three seconds.
20:04Two.
20:05And hold it out in an angle this time.
20:07Last 10, nine, eight, seven, six, five, four, three, two.
20:18Did you feel the other glutes start burning?
20:20I did too.
20:21Let's get the other side.
20:23So you're going to bring that leg up.
20:25Elbow down.
20:26Pushing straight up first.
20:28Straight up.
20:29Again, if you need another option, if you said the knees aren't feeling good for the floor, keep moving.
20:35Again, you can push it out, standing, balancing on a chair, all right?
20:39Now, let's take it again.
20:42Out to the side and back.
20:45Out and back.
20:47Same thing for those who need the marvelous modification.
20:51No punishment for that.
20:52Out to the side and back, holding on to something.
20:55Keep going.
20:56Let me know.
20:58Put some tweets in that those glutes are feeling it, feeling it, feeling it.
21:03Push it, push it, push it.
21:05Keep going.
21:07Five seconds.
21:08Four, three, two.
21:10That's not it.
21:11Hold it up and pulse it out.
21:12Pulse it out.
21:13Ten seconds.
21:14Feeling that other glute burn again?
21:17Yes.
21:17Breathe.
21:18Keep your core engaged.
21:19That's your abs, obliques, and lower back.
21:21Five, breathe, push, push.
21:25Four, three, two.
21:28Woo-hoo.
21:29Bring it down.
21:31Bring it down.
21:32We're going to take it to the floor again.
21:33If you have your weight, how y'all feeling?
21:37Did somebody say, can we stretch that glute out?
21:39Yes, we can.
21:41You're going to bring one leg up.
21:43Let that heel rest on your knee.
21:45Flex the foot back.
21:46I'll show you that from the side.
21:48And if you lean forward, lean with it, rock with it, you'll feel that in your glute, hip flexor.
21:54And then switch other side.
21:57I'm glad you asked for that stretch.
22:00Switch other side, back.
22:02Feel that you can flex that front foot.
22:07And we're going to get it rocking and rolling again.
22:09So you can always stretch during a workout.
22:11And it's even better if you stretch after you've warmed up.
22:16So you're going to lay back.
22:18Hip thrusters.
22:20I'm going to give you option one.
22:22Hands are down.
22:22I'm going to give you three options.
22:23Hands are down first on this one.
22:25You're going to place the hands down.
22:27Hips are up.
22:29Squeeze.
22:30My sister, LaDawn Hickman, says, if you don't squeeze it, nobody else will.
22:34I didn't say it.
22:35I'm just quoting her.
22:36But she's up and squeeze.
22:38Squeeze the glutes.
22:39Squeeze.
22:39Breathe.
22:41We want our bodies.
22:42We want to feel confident.
22:43We want to feel like we have endurance.
22:45For those of you who have children, you're starting.
22:48You're starting.
22:49You want to be able to keep up with the kids, right?
22:51So the body is multifaceted.
22:53We have one body.
22:55And we can work it to the best of our ability.
22:57And your goals may be different than your goals.
23:00May be different than my goals.
23:01But you're entitled to do and do things how you want and make it work for you.
23:07All right?
23:08So breathe, hold.
23:10So I told you we had three options.
23:11That was option one.
23:12Hold this bridge up.
23:14Breathe and hold.
23:17You should feel your glutes engaging now.
23:19Yes.
23:20And when you say, what does that mean, your glutes engaging?
23:22You should feel them tight, squeezing.
23:25They're active.
23:25They're working.
23:26The burn.
23:26The reason trainers and fitness instructors get excited is because we're like, your muscle
23:31is working.
23:31It's getting stronger and tighter and it's burning the fat around it.
23:34So the burn is good.
23:36Sparking, shooting pain is not.
23:38So you want to be able to discern the difference between the two.
23:41Slowly lower.
23:42That was option one.
23:43If you need to stretch a little, bring the hips up.
23:45We're almost done, y'all.
23:48Dropping down.
23:48Oh, we're just getting rocking.
23:50This is the other option.
23:52Option two.
23:53Gently place the hips, the weights.
23:55I'm going to place one for now.
23:57Up.
23:59Up.
23:59All right?
24:00That water's nearby.
24:02If you need it, grab some.
24:04You're still squeezing.
24:06If you're like, Sinead, I did not need that option two.
24:09No problem.
24:10You can put your weight down.
24:12And I'm going to give you option three.
24:14You can put one leg up.
24:16Yes.
24:17See?
24:17You have one, two, and three.
24:21Three options.
24:22If you are with that other leg, switch it.
24:24Drop it up.
24:25Have fun.
24:26Have fun with yourself.
24:27If you're wobbling, not able to keep it, laugh it off.
24:30It's cool.
24:31We are doing the best that we can, and that is good enough.
24:35And only you know if you're doing your best.
24:38Breathe.
24:39Slowly bring it down.
24:41All right, y'all.
24:42Let's roll it up.
24:43We're going to do one ab exercise.
24:46Stretch.
24:47And we'll be done.
24:49Bring it down here.
24:50Hands, knee.
24:52One knee is in.
24:53One leg is out.
24:54Hands are here.
24:54Twist to the side.
24:56And if you didn't grab water, because this water, I think, is calling.
25:00Grab the water.
25:01And if not, let's go with those twists.
25:05This is one of my favorite abdominal exercises.
25:08Works the abs, obliques, lower back.
25:12Twist through it.
25:13Breathe.
25:14Keep going.
25:20Five seconds.
25:22Four, three, two, and rest.
25:28All right, slowly come up.
25:30One more bonus abdominal exercise.
25:32I telepathically heard you say one more.
25:35Bring the feet up.
25:37Going to make this one worth your while.
25:38Grab that weight.
25:40Twist side to side.
25:41So we're going to do that one for 30 seconds.
25:4430 seconds.
25:45Stay with me.
25:46Three, two, and twist.
25:49Let the weight touch on each side.
25:51If you feel like not ready for both feet up today, you can put one up.
25:56All right?
25:57You don't have to put both of them up.
25:58Or you can say, I'm just going to do no feet up and twist.
26:02This is that Russian twist.
26:05Breathe.
26:05Three seconds.
26:07Two, and rest.
26:09Slowly come up.
26:11I want you to take your feet in front of you.
26:14Bring your hands out.
26:16And slowly roll up.
26:20One vertebrae at a time.
26:22Roll the shoulders back.
26:25You don't want to miss the stretch.
26:27So let's stretch.
26:28And I want to tell you guys, beyond today, I want to stay connected.
26:32We can stay connected.
26:34And the great thing is that we have the option to bring your left arm up
26:37to keep it going through social media.
26:39So after this session, I'm going to go live on both of my social media platforms,
26:44IG and Facebook.
26:45I want to do any Q&A you may have.
26:48You can also follow me, switch to the other arm, at ShanaeNorvell.com.
26:52Twitter, Super Shanae, IG, Shanae Norvell, and Facebook, Shanae Norvell.
26:59And I have created an awesome stretch book called Stretch Your Stress Away.
27:03So that may be something that can help you as well.
27:06So some of those stretches are posted on all of those sites that I mentioned.
27:10And more than anything, I want to send you away with motivation that you can maximize the moment.
27:16You don't have to miss a moment.
27:19Give yourself grace.
27:21Give yourself time and stay consistent.
27:24Release that leg, other side.
27:27As we all know, a lot of cliches have come out and have resurfaced at this time.
27:31But I strongly believe a setback is a setup for a comeback.
27:35And we're all going to do this together.
27:37I thank y'all for giving me this time.
27:39Stretch your arms out.
27:41Again, I'm Shanae Norvell.
27:42My mission is to help others live healthy, happy, high-energy lives.
27:47I'm so thankful and grateful that Essence had me a part of this virtual wellness house summit.
27:53So grateful.
27:54And let me know that this made a difference for you.
27:56Let me know if the muscles burn, all right?
27:58Arms are back.
28:00Stretch through the chest.
28:02Take a deep breath in.
28:04Bring it up and go.
28:06Inhale.
28:07Small bend the knees up.
28:09Exhale.
28:10Bring the arms out.
28:13Stretch.
28:14This is me hugging you.
28:16I wish y'all peace and power and love and light.
28:40What a workout, right? I don't know about you, but I'm still burning over here. Thank you so
29:06much, Sinead, for that amazing workout. And I just love Black women because Sinead just worked out.
29:13She had the weights going on the floor up and that top knot stayed perfect. We see you, sis.
29:20You're so beautiful. Thank you so much again, Sinead, for that amazing workout. And I don't know
29:26about you, but what a summit it has been. I cannot believe that My Essence family put this
29:34wellness house, a virtual summit together, just in a matter of weeks. When Essence found out about
29:42the COVID-19 outbreak, the pandemic that's affecting thousands around the world, they jumped to the
29:48challenge and the call to make sure that women, especially Black women, were taking care of
29:53themselves mentally, emotionally, physically. And I'm just so proud of all of the people that I work
30:01with for putting together such amazing programming that not only benefited you, but it surely benefited
30:07me. We had every morning, we started with the morning meditation. Thanks to Faith Hunter, my favorite
30:14preacher, Sarah Jakes Roberts, bless us with an afternoon word. Today, Charlamagne the God joined
30:20us talking about anxiety and men's mental health, which is something that we just should not ignore.
30:26Gina Neely gave us a recipe to make sure that we are opening up our airways and that we are healthy.
30:30I shall be using that. And if you missed my session earlier today with Dr. Joy Hardin-Bradford,
30:37she spoke about how to balance quarantining with your family. We had experts that taught us how to
30:43create DIY projects with your children. We had experts about the COVID-19 crisis that answered
30:50that busted myths and made sure that we were empowered with the right information.
30:55This wellness house has just been chock full of information that we desperately needed. And I don't
31:03know about you, but I feel rejuvenated and refreshed. So thank you, Essence. Even though I'm a part of it,
31:08I just want to say thank you for myself. And because each of those people that I named and so many of our
31:15other speakers, they donated their time, they allowed Essence to make a charitable donation
31:20to the National Action Network and the World Essential Kitchen, the partnership that is feeding
31:29thousands of people in need right now, hot and cold meals. So because of their selflessness
31:36and giving of their time, we're able to help people actually in need. And that's what this
31:41is all about, right? Helping each other as a community to lift each other. We're all struggling
31:46to deal with this. So I hope that you had fun today. I hope that you learned today. I hope that
31:53you are feeling rejuvenated and refreshed. I hope that you will take the skills and the tools that you
31:58learned today to not only empower yourself, but to empower your family, and most importantly,
32:04to empower your community. I am Joy Marie McKenzie, the Senior Entertainment Editor here at Essence
32:10Magazine. And I wish you nothing but wellness and especially health. Thank you so much for joining
32:17us. And if you had a good time before I sign off today, please, please, please tell us if you had a
32:22good time, let us know what your favorite sessions were. Let us know who your favorite speakers were by
32:27tweeting us or commenting on Instagram or Facebook. You know how to find us. It's at Essence. Use the
32:33hashtag Essence Wellness House to let us know just what your favorite speakers were today so that we
32:38can also keep in contact with you, but most importantly, keep in community with you. Until
32:44next time, head over to Essence.com for more on this. If you missed any session, the recaps are up
32:50there. We'll be sharing video clips to make sure you are still in the know. And thank you again so much
32:55for joining us. We'll see you next time. Bye.
33:25Bye.
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