Sunday, August 30, 2015

Weight Loss in Review- (Jun/Jul/Aug)

I cannot believe it has been three months since I took a look at my weight loss and fitness regimen. The good news is that I stayed on point when it comes to my fitness regimen , however a always my nutrition is a day to day hurdle. Even with the struggle I am on the winning end majority of the time.


My goals at the end of May were to;


[*] Exercise five days per week
[*] Work on running a constant 12 minute mile
[*] Lose five pounds/lose an inch off my waist/lower my BMI by a point
[*] Be diligent with my nutrition


Results


I am patting myself on the back twice because I exercise on average five days during the last three months. I visited the gym at least twice and workout at home or at the park the next three days. My fitbit folex is one amazing tool; it has made me aware of my deficiencies when it comes to moving while I'm at work.

In June it was all about running then my knee started bothering me; per doctors orders I was to take a break to allow the soreness to do away. I'm still dealing with the soreness so I run made four times in the last two months.  So there goes my goal of becoming a better runner.

When it comes to losing weight my body does not cooperate at all.  I have managed to lose
 2 pounds in the last three months, which is an average of .67 pounds per month.  A lost is a lost but I want more and will continue working for more. I think my weight loss could be  combination of me falling off the nutrition wagon and weight training twice per week.

However, due to me steeping up my weight training sessions and and intensity, I have trimmed 1 1/2 inch off my waist, 1/2 inch off my arms, 1/4 off my hips and 1/4 inch off my thighs; so YEAH for me. I did not lose a full point of my BMI but I'm looking and feeling leaner. I had days where I eat foods that weren't conducive to a healthy lifestyle, but I was able to correct and redirect my path.

Thoughts


This healthy lifestyle journey has taught me that putting the work in and not beating myself up when I slack off will get me the results I need. Therefore I will continue to be diligent with my nutrition and my exercise routine, so I can achieve a healthier and sexy me.

My goals in the coming months is to continue to lose weight and trim and shape my body through exercise and proper nutrition.

What techniques are you using to achieve your fitness goals?

Monday, August 24, 2015

How I stay fuelled and motivated for my workout

 As I strive to live a healthy and fit lifestyle, I have to constantly evaluate my nutritional habits.  What one eats before, during and after a workout can enhance or detract from the benefits of the workout.  We often hear the mantra that diet and exercise goes hand-in-hand; but I think the mantra should be proper nutrition and exercise makes for a healthier and fitter lifestyle.

My fitness journey is now my lifestyle and I try to add flexible routines to ensure I stay motivated and on point.  Here are few of the practices and things I use to keep me fuel and motivated for each workout.

My schedule does not allow me to exercise in the morning therefore I have to keep my nutrition and energy up during the day.  

  • Each morning after my coffee I have a bowl of cereal with a few berries mainly blueberries or dried cranberries. 
  •   My lunch normally consist of a protein, a carb and vegetables. It is commonly recommend having protein two to three hours before your workout to allow for digestion. 
  •   On my way the gym or just before a workout I normally munch on an apple or a handful of nuts, to ensure that I can maintain my energy level during the workout. 
  •   Keeping hydrated is very important to me so I on an average day consume roughly 64 ounces of water before I even hit the gym or do any kind of workout. 


Fuelling my body in preparation for my workout is very important, because it helps with my energy level and therefore I can reap a greater benefit from each exercise.During any exercise I make sure that I keep hydrated with a combination of water and sports drink. I do this because there are days when plain water sometimes does not cut especially on, my weight training days.

After any workout I always have my protein and fruit smoothie, protein helps to repair and grow your muscles. During any exercise activity you burning a lot of carbohydrate, so replacing your used up energy will help your muscles to recover. When I don't have the time to make my smoothie in the morning I drag a protein or meal replacement bar with me for my after workout snack.

I get bored quite easily therefore keeping my routine fresh is a major part of my motivation. I exercise on average five days per week, so I have to mix up the routine to make sure that I am getting the maximum benefits each time. My mix of exercise for any given week consists of cardio kickboxing, weights training, running, Pilates, Spinning (cycling), Cardio sculpts, Yoga, and Zumba. Mixing up the different types of exercises keep it fresh and also works the various muscles.

My fitness and nutrition is very important to me and I will continue to try new thing to enhance my health and healthy lifestyle.


Remember to listen to your body and ensure your are fuelling up and maintaining proper nutrition. 

This post was sponsored by ETB Fit "Some days you eat the bear, and some days the bear eats you." Visit their at www.ETBFIT.com for awesome preworkout supplements. 

Tuesday, August 18, 2015

Wash Day- Rehydrate

Your hair as with your body adapts to it everyday environment, my hair is a city girl like myself and it is not use to the salty air.  Therefore after spending nine days by the sea my hair was showing the effects. I did pack a hair care kit but in the end the sweat salty air won out so I spent most of my vacation either with a ponytail or two plaits. For an entire week I did not comb my hair hence a tangled mess. I did however, moisture the best I can before bed each night.

Here is how I got my hair back in balance;

Prepoo- Detangled with a mix of coconut, grapeseed, avocado and tea tree oil, before applying Cantu Shea Butter leave-in conditioner repair cream under a plastic cap and head tie for 45 minutes.

Shampoo-  After allowing my hair to cool, I rinse the prepoo mix out with warm water, then shampooed with Optimum Oil Therapy Ultimate recovery Shampoo. I usually lather once but to ensure I get all the dirt and sand out I lathered twice and rinsed with warm water.

Deep Condition-  Once the shampoo was thoroughly rinsed out I wrapped my hair with a t-shirt to get the excess water out.  I then apply Shea Moisture JBCO Strengthen, Grow & Restore treatment Masque and sat under my conditioning cap for an hour.  Once my hair was cool  rinsed with warm water.  To get an extra layer of moisture I applied Loreal Balm and let it sit for five minutes before rinsing with warm water followed by cool water to close the cuticle.



Leave- in conditioner and Moisturizer-  After rinsing out the conditioners I wrapped my head in a t-shirt for 10 minutes.   Applied Creme of Nature Strength and Shine leave-in conditioner, Ettenio Moisture Reign and OGX Anti-breakage Coconut Milk Serum before setting with 18 perm rods.




In the morning I fluffed the roots and left the curls at the end, I got plenty of compliments , so I may add this style to my limited style diary.   At the end of the day even though we were having a heat wave my hair felt and looked moisturized.




How was your wash day experience?


The Wash Day Experience

Monday, August 17, 2015

10 haircare must have to pack when travelling

When I'm packing for a trip I try to pack for all possible scenarios; therefore I always have a checked bag even for a long weekend trip.  Since I began my healthy hair journey, I have a list of must have items that needs to be in my suitcase just in case the need arises. Yes, there are times when I have only used a handful of these items but having them is necessary to maintain my look( at least in my head).

Here are 10 hair must have you need to pack when travelling, while on a healthy hair journey.



  1. Satin Scarf or Bonnet-  Pack a satin scarf or bonnet to cover your hair before bed each night.  Your hair will thank you in the morning because those cotton pillowcases will rob your hair of it's moisture.                                                                                                                                     
  2. Moisturizer- Yes, you are on vacation but you will need to keep your hair moisturized so don't forgot to take your favorite moisturizer with you.                                                                                     
  3. Pins/ Clips- When your Fly-Girl style gets blow to oblivion by the wind some bobbin pins or a clip can make world of difference; so don't forget to pack some.                                                               
  4. Hair Brush- You may need to get your edges under control before pinning up your hair, so a soft bristle brush will come in handy.                                                                                                      
  5. Wide tooth comb- I often find myself vacation by the pool or the beach so depending on the length of the trip I may need to wash my hair.  If you find yourself in this predicament a wide tooth comb is necessary.                                                                                                                              
  6. Shampoo (Co-wash)- You may need to do a quick wash so don;t forget to pack your favorite shampoo or co-wash.                                                                                                                        
  7. Conditioner- Packing your favorite conditioner won't hurt because you already have the shampoo. Moreover, it may come handy, so toss a few ounces in the bag.                                               
  8. Blow dryer- I know most of use have given up using direct heat but the need may arise so be prepared, because who wants to go out to a romantic dinner with wet hair.                                               
  9. Curling iron- Hey you never know, I believe in been prepared especially us relaxed/texlaxed ladies.                                                                                                                                                        
  10. Rollers/perm rods/flex rods- I personally like bouncy fluffy hair so I always pack a combination of these depending on the trip.  



I tend to take full sized items with me because I'm a neurotic but the TSA allows you to take three ounces of less in your carry-on.  So you can put your moisturizer, shampoo and conditioner in travel size bottles.  

What are some of the hair care must have you pack when travelling?


Sunday, August 16, 2015

Summer Vacation- Highlights




My summer vacation was nine glorious days in Jamaica enjoying my family, the sun, the beach, sightseeing, food and laughter.


 I grew up on the history of Port Royal but never had the pleasure of visiting and enjoying the history, so I was very happy to share this part of my heritage with my son. I became a history buff while trying to answer the many questions why the British built the fort and if the Spanish still wants to fight them.  If you ever have the opportunity to visit Jamaica; Port Royal is rich in history.





We spent an evening enjoying the world's third best tasting Ice cream at Devon House, this is also a must visit if you are every in the Kingston Jamaica.





 Spending time with family is essential and it gets better when you have a family reunion.  Even though planning a reunion is not an easy task the rewards are great when you see your months of hard work and planning comes to light. A better part of my vacation was spent attending our much anticipated family reunion.  I had a great time and cannot wait for 2017.


Did you visit anywhere special this summer? How was it?