- 2 days ago
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00:00Oh, yeah.
00:30Oh, yeah.
01:00Oh, yeah.
01:30Oh, yeah.
01:33Oh, yeah.
02:03Oh, yeah.
02:07Oh, yeah.
02:14Oh, yeah.
02:16Oh, yeah.
02:21Oh, yeah.
02:25Oh, yeah.
02:26Oh, yeah.
02:28Oh, yeah.
02:41Oh, yeah.
02:58Oh, yeah.
02:59Hey, Joy.
03:00Just wanted to check with you one last time before we go live.
03:02Okay, cool.
03:03So just wanted to make sure your sound was still good before we go live with Shanae, since
03:06this will be the last time I get to talk to you before you're in.
03:08Perfect.
03:09Yeah, cool.
03:10All good.
03:11I know.
03:12And then she's over at 430 or?
03:14She is 4 to 430.
03:16Yes.
03:17Okay.
03:18Okay.
03:19All right.
03:20She could always end a couple minutes early.
03:21So just by like 425, just laser sight on the phone.
03:26Okay.
03:27I can send you a message through the little chat window.
03:30But you know, there's no guarantee you are, you know, looking at it.
03:33Yeah.
03:34I'll hang around.
03:35Yeah.
03:36Okay, cool.
03:37All right.
03:38See you in a bit.
03:39Okay.
03:40All right, Shanae.
03:41Last looks.
03:42You look great on my end.
03:44Sound great.
03:45Yes.
03:46You all good?
03:47All right.
03:48Okay, I'm ready.
03:49You all good?
03:50Is it something okay?
03:51Is everything okay up front?
03:52Yes.
03:53I put my timer on so I could see the stopwatch rolling, but I have this as well.
03:58Okay, cool.
03:59We are live in two minutes.
04:02So this will be the last time I talk to you.
04:04I'll see you on the other side.
04:06Awesome.
04:08All right.
04:09Mm-hmm.
04:22Yeah.
04:40Oh, yeah.
04:41Yeah.
04:42Yeah.
04:43Ah, ah, ah, ah, ah.
04:46On this wide channel.
06:51I was able to see those yummy chicken pot pies with Gina Neely this morning, wake up with
06:57faith and do the meditation.
06:59And I cannot forget.
07:01I was able to rock it out with Brookwine with the panther right here.
07:05That was the move.
07:07So today I'm going to finish out your move with movement, body sculpting.
07:12Some of you are probably feeling like I had just gotten on my rhythm and I was at the gym
07:18every day and now I'm slowing down.
07:21You're not alone.
07:22Or some of you may be feeling like I was just about to start my program.
07:26Spring is here and now I can't leave.
07:29You are not alone.
07:30We're going to maximize our space, our living area, anything that you have.
07:36If you have dumbbells that are still in packaging, grab those.
07:39If you have some water bottles or some canned goods.
07:42And if you don't have anything at all, just move with me.
07:46This is going to be a straightforward interval training.
07:49And I thought it'd be cool to focus on our belly and bottoms for this body sculpting.
07:53Is that a good idea?
07:54We're going to rock and roll it out throughout this time with me.
07:58Rest as you need to.
07:59It is no pressure.
08:01Grab water when you need to.
08:03If you feel any shooting pain, then slow down.
08:06But if you feel the muscles burn, keep it going because that's exactly what we want.
08:10Again, I'm in Atlanta, but today I'm here with you and I'm going to make it worth your while.
08:15So thanks for popping in.
08:17And let's start with some warm up moves.
08:19Bring your feet together and I want you to lean forward.
08:22You're going to feel that stretch and movement in your hamstrings, the back of the thighs.
08:27Then come up, lean back.
08:30Feel that stretch through the front of your thighs and come to the center.
08:35Now lean to your right side.
08:37Feel a little bit of stretch through your abs and your obliques.
08:40And now rolling to your left side.
08:43Feel that stretch.
08:44Now step apart.
08:45I want you to push your hips forward, back and around.
08:49Get that movement going.
08:50And if you have your sound system nearby, play whatever you want.
08:55Get the rhythms going in the background.
08:57And if you just want the sound of quietness, which I have enjoyed, you can have that as well.
09:02And we will vibe together.
09:04Push your hips around and now slowly come center.
09:07Hug the knees up.
09:09Focus on the breath.
09:12The thing about fitness and working out is the cool thing is you have those outer effects, right?
09:18Your body's changing.
09:19But the things people don't see is the energy that's generated, the peace of mind, the relaxation,
09:26being able to move your body more fluidly.
09:29So we're going to focus on all of that, the inside out.
09:32And we're going to take it one moment at a time.
09:35Go ahead and pause.
09:36Bring your arms out.
09:37Breathe.
09:38Cross them over and under.
09:42Alternating.
09:43Alternating.
09:44How are you feeling?
09:45I'm feeling the energy because energy does not know time or space.
09:50So we can really feed each other positive energy right now.
09:54And I feel y'all.
09:56Breathe.
09:57In the nose, out the mouth.
10:00Now take one leg back.
10:02And I want you to go into a running position.
10:05Imagine your goals are right in front of you.
10:07And this is a unique run.
10:09But you're going to shoot the arms up.
10:11Hip.
10:12Past your ears.
10:13Sweep them up.
10:14Sweep them up.
10:15Four more.
10:16Three.
10:17Two.
10:18Slowly switch.
10:19Other side.
10:20So I want your shoulders, your legs, your hips, your thighs, everything to be warmed up.
10:27And slow it down in three, two, and one.
10:31Place those hands back on the hips.
10:33We're going to start with that lower body with squats.
10:36The layout is going to be two sets of an exercise, 30 seconds each with a 10-second rest.
10:43I'll keep your time.
10:45Starting with those squats, you're going to sit back and squeeze up at your best pace.
10:51The timer has started.
10:53If you feel like, Shanae, my knees do not want to do that movement today, that's okay.
10:57You can bring it here instead, all right?
11:01And if you have a chair, you can sit back in that chair and stand up.
11:07Breathe.
11:09And then I hear somebody say, well, what if I want to use my weights?
11:12You can use those too.
11:14You can hold them down.
11:16Breathe with it.
11:17Keep your shoulders back.
11:19Your chest up.
11:21Squeeze your butt.
11:23Breathe.
11:24Breathe.
11:25Breathe, two, and rest.
11:26Because I know you may have been off for a few weeks, we're going to take more rest.
11:31Recover and breathe.
11:34And have grace with yourself today.
11:36If you feel like, oh, this should be easy and it's tough, don't worry about it.
11:39We're going to keep going.
11:41Next set in five, four, three, two.
11:45Same thing.
11:46Squats.
11:47Drop those hips nice and low.
11:50your butt breathe drop the hips as low as you can without feeling pain in your
11:59knees again if you need to modify you can bring it here keep it going four
12:07more seconds three two and rest between that set ten second rest you're gonna
12:15bring that leg up stretching through your quad the front of your thigh bringing
12:20that knee close to the other knee inhale exhale y'all are doing fantastic switch to
12:27the other side inhale exhale let's bring that energy up with a cardio drill called
12:37fast feet in place you're gonna go as fast as you can moving those feet in three
12:42two let's go now again if you're like today I want a little more of a
12:47challenge hold it wait pick up a child if the child is nearby that's fine too place
12:54it down you can bring the arms up you can swing the arms up and down work it at
13:03your best level if this is your level that's fine just keep moving keep going
13:08four three two and hold we're gonna do an active rest for ten seconds hold in
13:16that squat position y'all feel the burn I'm feeling the burn right through the
13:21thighs right through the legs through the glutes breathe three two let's do those
13:29fast feet again let's go push you want to add the arms to it do whatever you like
13:36breathe push push keep going ten more seconds it's fire legs are burning that's
13:49what you want you have to slow it down slow it down three two and rest nice hold bonus
13:57hold ten seconds or you can stay up breathe don't you feel great aren't you glad you
14:05stuck around and get the workout in five seconds four three two inhale up let's work
14:15those abs hands touch the side of your head you can work abs without getting on
14:20the floor hands are here twist twist go right into it if you're breathing hard
14:26that's okay push it breathe 30 more seconds of your best twist and you're aiming to make
14:38that elbow go toward the knee or raise the knee to the elbow you don't want to bend
14:45over lift up breathe keep going push yourself the worst thing is that you'll get tired and
14:53you can rest afterwards keep going keep going breathe twist working your abs obliques and lower
15:03back time rest if you need water grab your water don't be shy don't drink a lot every 15 to 20 minutes
15:12of a workout you should be drinking four to six ounces of water all right are you ready let's hit it
15:20again hands behind your head barely touching twist breathe so the thing about workouts especially for
15:31those of you who are missing the gym you may miss the machinery but it's your intensity that matters
15:38you can make your body work in a small space doing just what we're doing now just shift your mindset and
15:46say I'm gonna maximize this moment I'm gonna do the best I can do in this space in this time right now
15:53three more seconds breathe twist time rest if you want to do another active rest you can hold it
16:02here you want to rest and kind of tap it outside the side shake your hips a little bit you can do that as
16:09well also anytime you work out make sure you stick around for the stretch we will be stretching at the end because
16:17after putting this new pressure on your muscles you want to release it remain flexible and let the
16:24muscles get a greater range of motion all right let's hit those abs one more time starting in three two and
16:32twist breathe so ab work this does work the abs but we know the food also makes a difference so when you're
16:46trying to flatten out the belly or get less whittling in the middling you do want to look at your food as
16:53well as your exercise so while we're having this yummy comfort food increase your water increase your
17:00vegetables increase your fruit rest and you'll see the change in the midsection faster that way all right
17:08so we just did abs glutes let's get back to legs again in a lunge position I'm going to show you from the side
17:15option one your leg is back knee is down and press up inhale and heavy breathing is okay it's a workout
17:25let that knee come down it doesn't need to touch the floor you want to make it more challenging and you
17:31have weight you can grab your weight shoulders back abs tight arms down exhale up all right your lunges
17:40we're gonna do 20 seconds we're gonna do 20 seconds on one side 20 on the other are you ready are you
17:45ready put the water down let's go in three two and go that leg is down so I'm gonna face you now
17:53inhale down exhale up all right so making sure keep on that same leg same leg don't turn yet I just want
18:06you to see that back leg your heel is up your toe is curled your glutes should be on fire breathe chin is
18:17level shoulders back rest nice job whichever leg you're on we're not gonna do a freeze on this one
18:25we're gonna do the other side yes grab a towel dab it off in three two let's get the other side same thing
18:35you don't have to have weight it's fine your body weight is enough to challenge you but if you want
18:42another option grab your weights inhale and if you're like my body doesn't want to do those lunges you can
18:49do this instead all right and it's not even a want if your knees have some limitations this may be a
18:56better option for you we got options for you three two and rest all right speaking of knees let's rotate
19:04these around an active rest on this side breathe this gets the synovial fluid so it lubricates the
19:11knees reverse and you can do this before you go running the start of a workout anytime to help with
19:21your knees and even if your knees aren't bad knees or achy knees it's a preventive measure all right
19:25let's go back to lunging left side face the left side one leg is back first set if you have weight
19:33keep the weights if you want to add them let's go inhale down exhale up now if you really want to get
19:43jazzy with it you can add some bicep curls no pressure just giving you some options or you can
19:51keep it here focusing on those glutes thighs and core breathe nice job y'all and you didn't even have
20:02to get off your mat you don't need a lot of space you just got to know what to do and that's what we're
20:08here for to help you have some options my legs are doing the wobble wobble three two and rest let's get
20:15ready for the other side when you're trying to scope your legs you don't have to have heavy weight but you
20:22want to keep your cardio consistent so you'll see the definition and then you want to add good form so you
20:30develop the lines you want all right because I'll get that question a lot so see your other side three two so you
20:38don't have to pound or leg press but you do want repetition and you want a challenging weight if
20:44you're looking to sculpt if you're looking to define more and lean out you want to add a little more
20:51cardio with it three more seconds two and rest place those down y'all all right we're gonna add a cardio
21:00drill 30 seconds I want you to drop your hips gonna jab it out push push so as you're jabbing I want you
21:11to think about all the things you want to accomplish and they're right in front of you new goals old goals
21:18remix goals you're blasting them out one at a time peace of mind patience tenacity everything you want
21:30you're knocking it out push push see it right there you don't have to worry about no right cutting you off
21:36in traffic if you are knock them out knock them out push three more seconds two and rest rest roll your
21:43shoulders back see yourself still accomplishing things a different pace different timing but still
21:51doing it roll the shoulders forward breathe in blow out all right you're ready bring it up visualize your
22:02goals you have them yes let's go jab them push push 30 seconds if you're feeling frisky drop it lower
22:12drop it lower breathe if you need to rest rest you will not be penalized I promise I'm here to push
22:22you but push you safely so rest if your heart is beating way faster than you want it to slow down
22:28if the muscles are burning suck it up and keep going three two slowly come back up all right y'all we're
22:35gonna take it to your mat want you to bring it down to the floor gonna place your elbows down let's work
22:42those glutes one elbow is down one arm is up gonna bring that leg here keep your head up pressing that
22:53leg out if you have some old-school ankle weights in the closet grab them baby grab them press it straight
23:00up feel the glutes keep pressing keep pressing and now hold it out and pulse it for ten nine eight seven six
23:15five four three two and rest nice let's get that other side you feel that in the glute we're gonna do a
23:25double job on the glute so you're gonna feel this next one starting again in three two one elbow down
23:31and up stay here if you said Shanae the floor is not my friend today you can do this you can hold on to
23:40a wall a couch a chair all right that's an option nobody's left out you can keep it there do it to the
23:48best of your ability all right keep going and don't worry we're gonna do another set you can do the
23:53modification or you can do the first option push it straight up and now hold it ten seconds pulse it
24:02out ten nine eight seven breathe six five four three two and rest all right as promised we're gonna do the
24:17other side how many times a week should you work out if you can get some movement in every day even if
24:25it's walking jogging in place jumping rope in the garage outside on the porch move every day if you're
24:33just getting started I would say three days at a minimum all right just take it one step at a time
24:38you can make it dancing to a song that's a workout you can make it dancing and commercial break start with
24:46that leg again by the way y'all we started we're starting and push yourself that way one exercise
24:52you may remember from this workout you can do if you're already rocking and rolling and again you're
24:57like Shanae I missed the gym challenge yourself to get greater strength how many more push-ups can you do
25:03how many more sit-ups can you do how long can you hold a plank so just keep challenging yourselves we
25:08are here together push it three hold it ten seconds and pulse pulse breathe squeeze let me know when
25:18it burns a little bit of fire a little bit of burn we're not gonna stop on that leg we're gonna turn
25:25it loose a little bit more let's take it out and back and we'll get the other side because we won't
25:30have one side sexier than the other push it back and forth kick to me kick it back hold that keep going
25:36keep going if you are standing and you needed another option you can go out and back hold on
25:43to that chair same thing all right keep on the timer still running you have 10 seconds push push breathe if
25:51you need to add an extra towel under your knee as a cushion that's fine three seconds two and hold it
25:57out in the angle this time last 10 nine eight seven six five four three two did you feel the other
26:10glutes are burning I did too let's get the other side you're gonna bring that leg up elbow down pushing
26:18straight up first straight up again if you need another option if you said the knees aren't feeling good for
26:25the floor keep moving you can push it out standing balancing on a chair all right now let's take it
26:33again out to the side and back out and back same thing for those who need the marvelous modification
26:42no punishment for that out to the side and back holding on to something keep going let me know put some
26:50tweets in that those glutes are feeling it feeling it feeling it push it push it push it keep going
26:58five seconds four three two that's not it hold it up and pulse it out pulse it out 10 seconds
27:05feeling that other glue burn again yes breathe keep your core engaged that's your abs obliques and lower back
27:13breathe push push push four three two bring it down bring it down we're going to take it to the floor
27:24again if you have your weight how y'all feeling did somebody say can we stretch that glue down yes we can
27:32you're going to bring one leg up let that heel rest on your knee flex the foot back I'll show you that
27:39from the side and if you lean forward lean with it rock with it you'll feel that in your glute hip flexor
27:46and then switch other side I'm glad you asked for that stretch switch other side back feel that you
27:55can flex that front foot and we're gonna get it rocking and rolling again so you can always stretch during a
28:03workout and it's even better if you stretch after you've warmed up so gonna lay back hip thrusters I'm
28:11gonna give you option one hands are down give you three options hands are down first on this one you're
28:17gonna place the hands down hips are up squeeze my sister LaDawn Hickman says if you don't squeeze it
28:24nobody else will I didn't say I was quoting her but she's up and squeeze squeeze the glutes squeeze breathe
28:31we want our bodies we want to feel confident we want to feel like we have endurance for those of
28:38you have children you're starting you're starting you want to be able to keep up with the kids right
28:42so the body is multifaceted we have one body and we can work it to the best of our ability and your goals
28:49may be different than your goals maybe they're my goals but you're entitled to do and do things how you
28:57want and make it work for you all right so breathe hold so I told you we had three options that was
29:03option one hold this bridge up breathe and hold you should feel your glutes engaging now yes and when
29:12you say what does that mean your glutes engaging you should feel them tight squeezing they're active
29:17they're working the burn the reason trainers and fitness instructors get excited because we're like
29:22your muscle is working it's getting stronger and tighter and it's burning the fat around it so the burn is
29:26good sparking shooting pain is not so you want to be able to discern the difference between the two
29:32slowly lower that was option one if you need to stretch a little bring the hips up we're almost
29:38done y'all dropping down oh we're just getting rocking this is the other option option two gently place the
29:46hips the weights I'm gonna place one for now up up all right that water's nearby if you need it grab
29:55some you're still squeezing you like Shanae I did not need that option two no problem you can put your
30:02weight down and I'm gonna give you option three you can put one leg up yes see yeah one two and three three
30:13options if you are with that other leg switch it drop it up have fun have fun with yourself if you're wobbling
30:20not able to keep it laughing off it's cool we are doing the best that we can and that is good enough
30:27and only you know if you're doing your best breathe slowly bring it down all right y'all let's roll it up
30:34we're gonna do one ab exercise stretch and we'll be done bring it down here hands knee one knees in one leg
30:45is out hands are here twist to the side and if you didn't grab water to this water I think is calling
30:50grab the water and if not let's go with those twists this is one of my favorite abdominal exercises works the
31:01abs obliques lower back twist through it breathe keep going five seconds four three two and rest all
31:19right slowly come up one more bonus abdominal exercise I telepathically heard you say one more bring the
31:27feet up I'm gonna make this one worth your while grab that weight twist side to side we're gonna do
31:33that one for 30 seconds 30 seconds stay with me three two and twist let the weight touch on each side
31:42if you feel like not ready for both feet up today you can put one up all right you don't have to put both
31:49of them up or you can say I'm just gonna do no feet up and twist this is that Russian twist breathe
31:56three seconds two and rest slowly come up I want you to take your feet in front of you bring your hands
32:06out and slowly roll up one vertebrae at a time roll the shoulders back you don't want to miss the stretch
32:18so let's stretch and I want to tell you guys beyond today I want to stay connected we can stay connected and
32:26the great thing is that we have the option bring your left arm up to keep it going through social
32:31media so after this session I'm gonna go live on both of my social media platforms IG and Facebook
32:37want to do any Q&A you may have you can also follow me switch to the other arm as shanae norvell.com
32:44Twitter super shanae IG shanae norvell and Facebook shanae norvell and I have created an
32:52awesome stretch book called stretch your stress away so that may be something that can help you
32:57as well so some of those stretches are posted on all of those sites that I mentioned mentioned and
33:02more than anything I want to send you away with motivation that you can maximize the moment you
33:08don't have to miss a moment give yourself grace give yourself time and stay consistent release that leg
33:17other side as we all know a lot of cliches have come out and have resurfaced at this time but I
33:23strongly believe a setback is a setup for a comeback and we're all going to do this together I thank y'all
33:30for giving me this time stretch your arms out again I'm shanae norvell my mission is to help others with
33:36healthy happy high energy lives I'm so thankful and grateful that essence had me a part of this virtual
33:42wellness house summit so grateful and let me know that this made a difference for you let me know if
33:48the muscles burn all right arms are back stretch through the chest take a deep breath in bring it up
33:57and go inhale small bend the knees up exhale bring the arms out stretch this is me hugging you I wish
34:08y'all peace and power love and light
34:11you
34:38what a workout right I don't know about you but I'm still burning over here thank you so much shanae for that
34:59amazing workout and I just love black women because shanae just worked out she had the weights going on the
35:06floor up and that top knot stayed perfect we see you sis you're so beautiful thank you so much again
35:14shanae for that amazing workout and I don't know about you but what a summit it has been I cannot believe
35:23that my essence family put this wellness house a virtual summit together just in a matter of weeks
35:31um when essence found out about the covet 19 outbreak the pandemic that's affecting thousands around the
35:38world they jumped to the challenge and the call to make sure that women especially black women were
35:44taking care of themselves mentally emotionally physically and I'm just so proud of all of the
35:52people that I work with for putting together such amazing programming that not only benefited you
35:57but it surely benefited me um we had every morning we started with the morning meditation uh thanks to
36:04faith hunter my favorite preacher sarah jakes roberts blessed us with an afternoon word today charlamine
36:10the god joined us talking about anxiety and men's mental health which is something that we just should not
36:16ignore gina neely gave us a recipe to make sure that we are opening up our airways and that we are healthy
36:22i shall be using that um and if you missed my session earlier today with dr joy hardin bradford she
36:29spoke about how to balance uh quarantining with your family we had experts that taught us how to create
36:35diy projects with your children um we had experts about the covet 19 crisis that answered um that busted
36:43myths and made sure that we were empowered with the right information this wellness house has just been
36:49uh chock full of information uh that we desperately needed and i don't know about you but i feel
36:55rejuvenated and refreshed um so thank you essence even though i'm a part of it i just i just want to say
37:01thank you for myself um and because each of those people that i named and so many of our other speakers
37:08they donated their time they allowed essence to make a charitable donation to the national action network
37:14and the world central kitchen the partnership that is feeding thousands of people in need right now
37:23hot and cold meals um so because of their um their selflessness um and giving of their time we're able
37:30to help people actually in need and that's what this is all about right helping each other as a community
37:35to lift each other however all struggling to deal with this so i hope that you had fun today i hope that
37:42you learned today i hope that you are feeling rejuvenated and refreshed i hope that you will take
37:49the skills and the tools that you learned today to not only empower yourself but to empower your family
37:54and most importantly to empower your community i am joy marie mckenzie the senior entertainment editor
38:01here at essence magazine and i wish you nothing but wellness and especially health thank you so much for
38:08joining us and if you had a good time before i sign off today please please please tell us if you had
38:13a good time let us know what your favorite sessions were let us know who your favorite speakers were
38:18by tweeting us or commenting on instagram or facebook you know how to find us it's at essence use the
38:24hashtag essence wellness house to let us know just what your favorite uh speakers were today so that we can
38:30also keep in contact with you but most importantly keep in community with you until next time head over to
38:37essence.com for more on this if you missed any session the recaps are up there we'll be sharing video clips
38:43to make sure you are still in the know and thank you again so much for joining us we'll see you next time bye
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