Ulisses Williams Jr, Bodybuilder, Fitness Model, Bodybuilding and Composition Coach, and Director of Personal Training, shares his impressive chest workout. Continue reading
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Category: Health and Wellness
7/4/17 O&A NYC HEALTH AND WELLNESS: The Ultimate Street Workout- Hannibal for King
Hannibal Tyron Lanham aka Hannibal For King is a world-renowned street workout trainer. Continue reading
9/15/17 (Repost) O&A NYC GOING BACK TO AFRICA WITH WaleStylez: African Kings: Alseny Arco Sylla Natural Muscle Monster
Alseny Arco Syllam, a West African body builder/acrobat and member of Cavalia’s Odysseo, began training around 9 years old. Continue reading
4/11/17 O&A NYC HEALTH AND WELLNESS: Bartendaz Rough Cut Documentary
Bartendaz Rough Cut Documentary chronicles The Bartendaz, an urban outdoor fitness culture who work out in Harlem parks. Continue reading
9/19/17 O&A NYC FOOD- BRUNCH: Salmon Burgers With Dill Honey-Mustard, Horseradish, and Avocado
Salmon Burgers are a healthy and easy treat for a romantic brunch. Continue reading
1/23/17 O&A NYC DANCE: The Dance Of The Village Elders Returns To Harlem
By Walter Rutledge
The Dance Of The Village Elders, dance and fitness class for seniors, returns to Harlem after an eighteen-month hiatus. The classes will be held on Thursdays at 2pm. beginning February 2, 2017 at St. Philip’s Episcopal Church, 204 West 134th Street. The classes run thru the end of June, culminating with a performance/fund raiser given by the senior participants. Continue reading
8/17/16 O&A NYC EVENTS: NYC Black Pride Begins Today
By Walter Rutledge
The 19th Annual NYC Black Pride 2016 begins today with IGNITE: The opening reception at ALOFT Harlem, 2296 Frederick Douglas Blvd. The five-day celebration, which runs through Sunday, August 21, will feature events celebrating the contributions of LGBTQ people of color. NYC Black Pride, the oldest LGBTQ celebration, has morphed throughout the United States into celebrations of awareness, camaraderie, and tolerance. Continue reading
1/6/16 O&A Fitness With Christopher Crawford: The Best Way To Lose Weight After The Holidays
By Christopher Crawford
Around this time of year, people are getting ready to make new years resolutions in order to get back in to shape and more commonly, lose weight. Weight loss is a very interesting topic to discuss because most people do not know how to effectively lose weight and stay in shape.
The primary focus for the average person when it comes to losing weight is to get the number on the scale down by any means necessary. That could be dangerous to the health and well-being of any individual because of the health risks people are willing to take in order to lose weight. These things include, beginning a high protein/low carb diet and cutting an excess number of calories to the point of starvation. The purpose of this article is to educate current and potential calorie burning gym goers on the truth of common weight management myths and also give them tips on how to effectively lose weight.
Let’s talk about weight loss for a second. Now in order to lose 1 lb of body weight in one week, there must be a caloric deficit of 3,500 calories. In other words, on average, one must intake 500 calories less than they expend each day out of the week. Therefore, the total number of calories from carbohydrates, fats and proteins one consumes in one day must be 500 less than the amount of calories the individual expends throughout the day from exercise and any other daily activities.
Today when people discuss the low carb diet, they are typically talking about the Atkins diet. Named after cardiologist Dr. Robert Atkins. This diet restricts carbohydrate consumption and replaces them with meats, poultry, eggs, and dairy products.
In other words, carbohydrate consumption must be reduced past the recommended 45-65% daily caloric intake in order to lose weight. The risk of cutting out carbohydrates include, feeling weak due to the brain not receiving enough glucose, in which case the body burns fat incompletely producing ketones to replace brain fuel causing light-headedness, nausea and bad breath. Also, if you are not eating enough fiber, it could lead to many complications such as constipation and could also increase your risk of developing type 2 Diabetes. Besides, fiber is essential to losing weight because it is a carbohydrate which keeps you full for longer. As mentioned earlier, cutting carbohydrates alone is not the answer. One must cut down a bit of each macronutrient (proteins, carbohydrates, fat) in order to create the necessary caloric deficit relative to their weight loss goals.
A few potential risks associated with cutting calories are that an individual may go too low with calorie intake. An individual may go below 1,000-1,200 calories a day and become malnourished or have low energy. This may create an inability to complete essential fitness programs included within a weight loss program.
Also, it has been found that people who skip breakfast and eat fewer times during the day tend to be heavier than those who eat a healthy breakfast and eat four to five times a day. Eating regular meals and snacks throughout the day helps control appetite, which in turn makes it less likely to overeat at any one meal. Because of this, the individual is less likely to endure extreme hunger and will make better food choices instead of poor ones.
Successful weight loss programs require an individual to make a lifestyle change and really commit to the journey. One should create a well thought out plan in order to determine the total number of calories they will need to consume both daily/weekly. Along with creating a proper meal plan and going to the gym consistently, one should incorporate a combination of cardio, core and resistance training in order to burn the calories required which create that caloric deficit.
Christopher Crawford will contribute a once a month fitness column. To consult with Christopher about a training regiment or personal training contact him at ccrawfordtraining@gmail.com.
1/28/15 O&A NYC: In My Father’s Footsteps
By Walter Rutledge
Every time we have a real snowstorm (or in this case, the expectation of a snowstorm) it brings back one the most lasting and endearing early memories I have of my father. I was six years old; we lived in a quiet residential Northeast Bronx neighborhood. (Yes there are quiet neighborhoods in New York City.) Back then we didn’t have a formal sidewalk the grassy front lawn meandered into a roughly paved street that seemed to be more dirt than asphalt.
The weatherman had predicted a blizzard for the tri-state area. That meant two things; first the grocery stores would be in short supply of staple items, and second school would be closed. (Snow and no school, that’s like a second Christmas!)
My mother informed my father we should get some extra milk just in case. The streets were already impassable, so driving was not going to be an option. At a little after seven o’clock in the evening my father said, “Come on Walt lets go to the store.”
I was so happy to be included on this important mission- it was a man thing. Although the store was only three block away to me this was an epic sojourn of Lewis and Clark proportion. More importantly this was an adventure with my Dad.
We (my brother, sister and I) were the children of a second marriage. My standing joke was my father worked hard to get it right this time. He was a good father and a great friend- I miss him. My most memorable adventures were always with my Dad.
My mother prepared me to “go forth”. She dressed me in a stylish red, tan and brown-checkered jacket and dark brown insolated snow pants. Wool mittens and red galoshes completed the ensemble; then a wide wool scarf almost surgically wrapped around my neck. When the hood was tied it pushed my cheeks literally into my eyes. After a quick, but thorough inspection Mom determined I was now ready.
I hugged my Mom goodbye (as if this adventure was going to last days) Once outside my Dad and I paused at the front gate to take in the awesome beauty. The beams from the streetlights carved into the falling snow refracting it like diamond dust glistening in the pools of artificial light. Despite the swirling snow and violate wind the snowflakes seemed to rest gently one on top of the other.
The snow kept getting in my eyes and at first it was hard to keep up. My father was testing me allowing me to find my own way, but it was hard because the snow was already waist deep (remember I was six). It was important for me to keep up, after all I was a big boy and we had to bring the milk home.
Then I realized if I walked in my father’s footsteps, the path he was making for me I could keep up. I immediately changed my course to walk in his footsteps, because I know by following him I would arrive at my destination. We eventually arrived home triumphantly with milk and more important with a lifelong memory.
My father passed in 1998. He was an excellent role model, a good provider, but what he truly gave us was the time he spent with us- a priceless gift. He was at every baseball game, took us fishing, or to the movies and most of all he listened to us. He made our dreams as monumental to him as they were for us.
The story and the significance of the memory was the ability to trust the path my father made for me. For this reason my father is always with me and I am still walking in the safety of his footsteps today. In many ways it has given me the faith to trust the path the Everlasting Father provides for us all. To have the courage and strength to walk in His footsteps knowing that the path will always take us where we need to go- even in the midst of a storm.
In Photo: Walter Rutledge and brother Barry
12/16/14 O&A Fitness With Christopher Crawford: The Best Way To Lose Weight After The Holidays
By Christopher Crawford
Around this time of year, people are getting ready to make new years resolutions in order to get back in to shape and more commonly, lose weight. Weight loss is a very interesting topic to discuss because most people do not know how to effectively lose weight and stay in shape.
The primary focus for the average person when it comes to losing weight is to get the number on the scale down by any means necessary. That could be dangerous to the health and well-being of any individual because of the health risks people are willing to take in order to lose weight. These things include, beginning a high protein/low carb diet and cutting an excess number of calories to the point of starvation. The purpose of this article is to educate current and potential calorie burning gym goers on the truth of common weight management myths and also give them tips on how to effectively lose weight.
Let’s talk about weight loss for a second. Now in order to lose 1 lb of body weight in one week, there must be a caloric deficit of 3,500 calories. In other words, on average, one must intake 500 calories less than they expend each day out of the week. Therefore, the total number of calories from carbohydrates, fats and proteins one consumes in one day must be 500 less than the amount of calories the individual expends throughout the day from exercise and any other daily activities.
Today when people discuss the low carb diet, they are typically talking about the Atkins diet. Named after cardiologist Dr. Robert Atkins. This diet restricts carbohydrate consumption and replaces them with meats, poultry, eggs, and dairy products.
In other words, carbohydrate consumption must be reduced past the recommended 45-65% daily caloric intake in order to lose weight. The risk of cutting out carbohydrates include, feeling weak due to the brain not receiving enough glucose, in which case the body burns fat incompletely producing ketones to replace brain fuel causing light-headedness, nausea and bad breath. Also, if you are not eating enough fiber, it could lead to many complications such as constipation and could also increase your risk of developing type 2 Diabetes. Besides, fiber is essential to losing weight because it is a carbohydrate which keeps you full for longer. As mentioned earlier, cutting carbohydrates alone is not the answer. One must cut down a bit of each macronutrient (proteins, carbohydrates, fat) in order to create the necessary caloric deficit relative to their weight loss goals.
A few potential risks associated with cutting calories are that an individual may go too low with calorie intake. An individual may go below 1,000-1,200 calories a day and become malnourished or have low energy. This may create an inability to complete essential fitness programs included within a weight loss program.
Also, it has been found that people who skip breakfast and eat fewer times during the day tend to be heavier than those who eat a healthy breakfast and eat four to five times a day. Eating regular meals and snacks throughout the day helps control appetite, which in turn makes it less likely to overeat at any one meal. Because of this, the individual is less likely to endure extreme hunger and will make better food choices instead of poor ones.
Successful weight loss programs require an individual to make a lifestyle change and really commit to the journey. One should create a well thought out plan in order to determine the total number of calories they will need to consume both daily/weekly. Along with creating a proper meal plan and going to the gym consistently, one should incorporate a combination of cardio, core and resistance training in order to burn the calories required which create that caloric deficit.
Christopher Crawford will contribute a once a month fitness column. To consult with Christopher about a training regiment or personal training contact him at ccrawfordtraining@gmail.com.
