Fit Friday | Be inspired by these weight loss transformations

There's nothing I appreciate more than seeing the result of someone's hard work and dedication.  These ladies have heard the voice that says "I don't feel like working out today" and ignored it over and over again. They've made daily choices that align with their fitness goals.  They are stronger, not just physically, but mentally as well. 

@alexaeatsclean

@iam_miamck

@iikandii88

@makeup_by_guam

@starlove_x

Working out? What are you gonna do about your hair?

I received a fantastic question from a reader, that I felt deserved it's own blog post.  She's creating a healthy, fit body by working out regularly and was wondering how to wear her hair in a way that's appropriate for work and also works to support her hair journey.

There are a few concerns when it comes to working out and our hair.

1|  Maintaining decent looking edges after the workout is complete.
2|  Keeping the length of the hair from excessive contact with sweat.
3|  Being presentable when working out and after.
4|  Keeping the scalp clean and healthy

We should all know by now, that any loose hairstyles are an absolute no-no.  There's too much working against you.  Humidity levels seek to create frizzy, poofy hair. If any loose ends touch your sweat, you can almost bet on dryness and eventual breakage to those areas.  So we are all in agreement that restricting the hair is the best way to go.  But what are the best ways to do so?

@getfitwithnic

Whenever I workout publicly, it typically happens early morning.  If I'm exercising outdoors, I will make sure that a satin scarf is involved.  Aesthetically, it isn't ideal but, I'd rather look a little homely for an hour or so in front of strangers than to come back with hair ravaged by the morning humidity.  Wearing a satin scarf keeps my edges in check and protects the rest of my hair from swelling up from humidity.  One thing I can do differently is to play around with styling my scarf in a way that actually looks decent.

My gym is filled with lots of young, fit, attractive people. So sometimes I don't want to wear my scarf and be the oddball.  On those days, I rely on the trusty top knot.  It's cute, flattering and keeps my hair looking great.  If I'm feeling extra fancy, I'll put on those thin headbands (as seen below) to accessorize the look.

I once wore the top knot for like a week straight without taking it down.  Afterwards, I was filled with great regret.  My hair wasn't being moisturized properly.  Tangles formed and the effects of working out without putting in any effort to restore the hair, caught up to me. Don't end up like me.  Restore the hair as frequently as possible.

Restoration.  I think this is key to maintaining healthy hair while working out regularly.  I focused too much on a "no fuss" style instead of thinking about how to keep my hair at it's healthiest while working out.  It's important to bring moisture into the hair once the workout is complete.  This will help to keep the hair flexible reducing breakage from having the hair restricted.  It also matters that we follow all of the rules of healthy bunning.

 Buns are cool, but if you're so inclined, try out some of the neato braid styles that can protect the hair while working out and provide the basis for a super cute braidout when you head to work.  Just make sure to moisturize and seal that braid to the fullest so, when you take it down, your braidout looks amazing.  Sealing is really important. Again, the goal is to create a barrier between humidity and your hair and sealing will do just that.  I also like coconut oil for braidouts because it add a slight shine which makes the style look fresh and healthy. Coconut oil make sink into the hair so add another  (light) oil to seal the  outer layer.

Drink up!  Drink  up! Drink up!
You will get a few benefits by drinking lots of water before, during and after workouts.  First, the more water you drink while you are working out, the easier it is to maintain your body temp and manage sweating.  Sweat is the real enemy here.  I want illustrate the importance of drinking a lot of water by using urine as an example.  The less water you drink, the darker the urine and stronger the scent.  If you, on the other hand, are drinking 1-3 liters a day (or more), your urine is likely clear in color and orderless.  Your sweat, if you don't drink a lot of water will be more concentrated.  Concentrated sweat messes up your flow.  Your scalp will feel dirty, your hair will feel drier.

Managing your workout is another option.  For example, you can do low impact, strength building exercises on your work days and go all out with the cardio on (or closer to) wash days.  If you have enough time between the workout and heading to work, you can play around with quick ways to style your hair using Caruso rollers.

1| They serve to add moisture back in the hair
2| You can use it daily without damage.
3| You can wear your hair in cute, curly styles for work.

Play around with ways to cleanse the scalp between washes.  Perhaps you can mist a little coconut vinegar on the scalp to help keep the pH balance in check (coconut vinegar has a milder scent than apple cider and won't offend your co-workers).  I haven't tried dry shampoos but if you sweat a lot, that could be another option.  Lastly, if you want to go all out in your workouts, you can try working out after work, then you have all evening  (and overnight) to pamper your hair and prepare it for work the next day.


Hope that helps!

Got questions? Send me a note.

Drink to your health!

Over the past few weeks, I've made an effort to take specific actions to nurture and take care of myself.  This comes after learning a hard lesson.  For months, I worked a ton of hours. I let the stress build up and stopped doing the things to ensure I was thriving.  Then I remember that no one was going to take care of me if I didn't do it myself.  So I put down a few laws.

I began with the requirement that I had to eat some fruit on a daily basis.  That worked out well.  From there I started go for three mile walks whenever possible.  Things are not where they need to be but every bit of progress is making a difference.  My newest ritual, as of late, is another small step but I can already foresee the benefits of enjoying this ritual on a regular basis.

The green smoothie is the backbone of this triad.   With the green smoothie, I add in all of the nutrients missing from my every day diet.  All sort of powders, greens, and super foods get to join in the fun.  I've also noticed lately how the smoothies have made a difference in my overall eating choices.  I don't look as haggard and worn as I should although I've missed a few hours of sleep here and there.  Thank you, green smoothie, for everything you've given me.

There's something special about treating yourself to a delicious cup of tea.  Bamboo tea supports my hair and beauty journey so I'm back to drinking a cup a day.  The long days and crazy travel will undoubtedly contributes to greater levels of acidity in my body. In the past, I didn't really do anything to stop it.  Now, I'm incorporating the smoothies along with citrus water to help bring my internal environment back into balance.  Lemon water is cool but I decided to switch it up a bit by creating a mojito  inspired flavored water.  A bit of mint, some limes, fresh fruit and I'm good to go.  Feels like a spa inspired drink meant to enjoy in the comfort of my own home.

Not only do these drinks help refuel my body they also add a bit of happiness to my day.  Doing something nice for yourself doesn't have cost a bunch of money or take a lot of time.  Based on what I learned from The Power of Habit book, small habits like these will lead to new, greater habits.

It's the weekend. Time to treat yourself.

Fit Friday | Why I want a vibration plate, like right now.

I've been really proud of myself lately for not spending any money on fancy gadgets.  My last purchase was the Redken Steam Flat Iron.  It seems like I've been stricken by the bug once again.  Officially on my wish list is a power plate machine.

Why do I want this thing so badly?  Because it's awesome.  No, seriously. During my little research I learned that the technology become popular when it was discovered that Russian astronauts were able to retain muscle mass while in space.  As a result, Russian space missions lasted many times longer than U.S. missions.  Turns out that the Russians were leveraging vibration technology that allowed their astronauts to retain muscle mass and bone density even while in zero gravity.

at·ro·phy

ˈatrəfē/

verb

1. 1.

   (of body tissue or an organ) waste away, typically due to the degeneration of cells, or become vestigial during evolution.

   "without exercise, the muscles will atrophy"

   synonyms:

   waste away, become emaciated, wither, shrivel (up), shrink; More
2. 2.

   gradually decline in effectiveness or vigor due to underuse or neglect.

   "her artistic skills atrophied from lack of use"
3. 
   

Atrophy.  I learned the meaning of this word back in middle school. Once I knew of the evils of atrophy, I  vowed to do everything in my power to fight the slow demise that occurs unless we take action to stop it.  For the astronauts, the vibration plate was the most effective way to combat the atrophy of not using their muscles in space. For us, the vibration plate can provide the benefits of a full gym workout in only a few minutes a day.  If you want to see a clear example of atrophy in action, go back to that image of the fatty thigh muscle vs. the lean one.

How is is possible that a vibrating machine can impact the body?  Let's take it back to physics class.  You may remember a formula that described Force as Mass X Acceleration.  When we go to the gym, we use mass (weights) to create force needed to build muscle and build bone density.  With vibrating plates, we are leveraging acceleration to create force. When on a vibrating plate, our muscles are engaged in response to the vibration.  This makes the workout more intense.  A lunge on a vibration plate is not the same as the basic lunge using no resistance. Best of all, you don't have to put extra stress on the joints to get similar benefits.

Yet another benefit of these vibrating plates is increase circulation and the ability to stimulate the lymphatic system.  Circulation, my dearest friends, is the key to youth.  Proper circulation, my darlings, is the key to youth.   Our internal blood flow and circulation is highest when we are young.  Take a look at the skin of a child, notice how you can practically see the blood flowing into their cute little cheeks.  From there, blood flow continues to decline (atrophies) until we die. Death = zero circulation.
I read somewhere that being on a vibration plate is similar to receiving a deep tissue massage, meaning it wakes up the lymphatic system.  Whenever I received an intense massage, I remember the person advising me to drink lots of water to flush toxins out so I will make certain to drink up after every session.

Other benefits I read about were increased human growth hormones that contribute to thicker skin, lean muscle mass and overall youthful appearance.  Some also say that the increase circulation can combat cellulite.  These plates are said to have the power to increase flexibility and produce faster healing times after injury.   Enough talking about the benefits. I mean, is there anything else I can say to convince you of how awesome these things are?  I'm currently doing my research to find the right machine for me.  They range in prices from a few hundred dollars to many thousands.   Based on my past experience, when I invest a little more an a quality product, I get much more value in return.

(p.s. I have a fantasy where I'm sitting on one of these machines while giving myself a stimulating scalp massage......too much.......I said too much).

Will update when I get one.

Caviar Living | Why fish eggs are a sacred food.

After writing the post on the importance of maintaining a healthy facial bone structure, I went back and revisited the Youtube video presentation on which foods support strong bones and teeth.  One of the "sacred foods" mentioned in the video was fish eggs/roe.  Many cultures would harvest fish eggs and provide them to pregnant women as added nutrition to their diet.

Fish eggs are loaded with natural forms of vitamin D (refers you back to my post on vitamin D and hair growth).  Although it's summer time, I'm not out much to enjoy the midday sun.  Plus, it's obnoxiously hot out  which makes me avoid the sun altogether.  Good thing that fish eggs can provide vitamin D without the side effect of UV rays.  Fish roe also contains vitamin A (great for the skin). vitamin K2, magnesium, selenium, zinc and iodine.   Vitamin K2, by the way, helps prevent our bodies from depositing calcium in the wrong places (like soft tissue) and directs the calcium exactly where it's needed (our teeth and bones).

Let's not forget about the all natural (non-processed) form of omega 3s + DHA you get from enjoying fish eggs. Salmon roe is one of the richest sources of omega 3 of any food pound per pound. When I reviewed the list of benefits contained in fish eggs, I realized how similar it was to fermented cod liver oil (FCO).  While I do take FCO for the benefits, I'm not a huge fan of the taste experience.  Because of that, I haven't been as consistent in taking it as I should be.  Honestly, my affinity to sushi has allowed me to fall in love with the taste of fish eggs.   You can imagine my surprise when I stumbled upon fish roe while cruising down the aisle of my local Asian grocer.  I immediately snatched it up and have been enjoying a small spoon full a day as a nutritious treat.

Next, I think I will grab some salmon roe from Amazon. They carry bigger sizes than one typically finds at grocery store.  Oh, while browsing for options, I found fresh cod liver sold in its own oil.  The reviews are good and, curiosity has the best of me, so I think I'm going to order.

Super Food Snacking | Asian Grocery Haul

The other day, I felt a snack craving coming on.  But instead of heading to the nearest store for chips or gluten free crackers, like I normally would, I decided to head to my local Asian supermarket.  Boy was I glad I did because I came out of the experience with a major haul.

As I strolled down the aisles, I came across one healthy snack option after another.  Sure, they weren't your traditional snacks that we're used to but I had the intention of eliminating junk food from my diet and replacing with nutrient rich options instead.  The Asian culture is notorious for converting high nutritious foods into snacks and most of them actually taste really good.  In the past, I would reach for "healthy snack bars" to toss into my bag incase cravings kicked in but many of those bars are loaded with sugar.  These unique snacks offer a great alternative while providing real nutrition at the same time.

Here's what I made out with:

-BAMBOO CHAROAL PEANUTS |  The moment I saw the words bamboo + charcoal in one snack, I was sold.  We all know that I'm a huge fan of the mighty bamboo.  And I've written about charcoal and it's detoxifying/cleansing properties on various occasions.  To be honest, I was a little leery of what this would taste like.  But instead I was pleasantly surprised.   This is probably my favorite snack of all the purchases.  The charcoal layer adds a nice light crunch to the peanut.  Interesintly enough, it has no burnt or charred taste whatsoever.  An the charcoal doesn't leave black residue on my teeth.  The peanut taste isn't strong either.  Instead this snack tastes mildly sweet (sugar is one of the ingredients).  I really like these, I just wish I could find an unsweetened version that doesn't contain wheat.  Maybe, I buy some bamboo charcoal powder and play around with making these myself.

-DRIED WATERMELON SEEDS |  I picked these up after reading in an article about the nutritional value of watermelon seeds.  They contain fats (omega 6), minerals, niacin, magnesium, zinc, and B vitamins to name a few.  For some reason, I thought these would be roasted but, turns out they're dried.  Honestly, I didn't really like these as much as the charcoal peanuts.  Not because of the taste.  They just seemed a bit hard to eat.  No worries, I'll just toss them in my smoothie as a nutritional boost.

-SPICY GREEN PEAS |  Love these!  The package makes it appear like these are super spicy but, to me, they taste more like crispy seasoned peas.  They aren't that spicy but they taste great.  I love crispy snacks so this is perfect for me.  Again, it doesn't really taste like peas but I'm getting in more vegetables in my diet.  With this snack, I get protein, fiber and iron.  Can't say the same about a bag of nacho cheese Doritos.

-SPICY PEANUTS |  These bad boys are actually pretty spicy. It's a blend of peanuts,  dried red chilli pepper skin and peppercorn shells.  Along with the protein, I think this snack could increase circulation and blood flow.  Now that I've gotten used to eating dry chilli pepper skin, I may opt to go straight for the dried chilli pepper without the peanuts.  I'm more interested in the antioxidant and anti inflammation properties of the chilli pepper.  Not to mention that it's high in vitamin A & C.

I also replenished my seaweed sheets stores and stocked up on black sesame seeds.   There's another high nutritious snack I added to my list. That product deserves it's own post......

'till next time.

The Black Smoothie | Take your smoothie game to the next level

I'm getting back in the swing of things with my green smoothie routine.  I'm creating a new habit of rejuvenating with quality nutrition to make up for the lack of sleep and constant traveling.  This is the reason I invested in The Super Elixir.  So far things have been great.  But I'm always game for taking things to the next level.

While strolling down the aisle of my local Asian grocery store, I happened upon a package with what looked like black rice, on the label.  Upon further review, I realized the package contained black rice + black sesame seeds in a powder form.  Then I thought "this would be great in a smoothie!"   Just as I was about to toss the package in my basket, I remembered that I have black sesame seeds, black rice and a high powered blender at home.

Immediately after putting away my groceries, I began assembling the ingredients to build my "black smoothie."  I layered the ingredients in the Blendtec one at a time.  The black sesame seeds & rice, frozen fruit, collagen powders, Super Elixir, spirulina, gelatin, kale were also added in.  A minute later my smoothie was ready.  Because I hadn't taken the time to grind the seeds and rice into powder, I knew I would taste it in the smoothie.  That was intentional.  Lately, I have been replacing a meal or two with smoothies.  My hope was that I could create a thicker smoothie that could sustain me much longer than my previous recipe.  Boy was I right.  The end product was thicker.  I also could sense small pieces of rice and I took my first sip.  I actually love the added texture.  I'm one of those people that like everything to be a little chunky so this was absolutely perfect.

About 2/3 of the way through, I was pretty full.  The black rice smoothie had done it's job of replacing lunch.  The rice also softened a bit as time went on.   Overall, I'm pretty pleased.  I also love how the black rice & sesame seed elevate the nutritional content.  We already discussed how black rice has more antioxidants than blueberries.  So whenever I don't have frozen blueberries on hand, I can substitute with rice.  I'm also adding additional fiber to my smoothie at the same time.  Let's not forget the sesame seeds.  Honestly, I paid no mind to them except for the occasional time I'd sprinkle them on  Tuna Poke.  Little did I know that these little seeds are an excellent source of  minerals like cooper, iron, selenium, zinc and calcium.  Then I read that black sesame seeds may have the ability to reverse gray hair.  That's all I needed to hear.  Black sesame seeds will go into my smoothie for life.

First Impressions | The Super Elixir Green Powder

 It's been less than a week since we first talked about The Super Elixir, a super green formula brought to us by the ageless supermodel Elle McPherson and her team of nutritionists.  Soon after the story broke of the Elixir launch, the product was said to have sold out at least a couple of times.  I suspect that image of a 50 year old woman in a bikini looking as good as women half her age had something to do with it.

Super Elixir in a pouch

 I was actually shocked to find the product in stock.  This sense of relief may be the reason I purchased despite the high end pricing.  Days later, the package arrived to me from Australia.  The rapid delivery led me to believe that some of the cost was a result of the embedded shipping.  I took advantage of the price savings by purchasing the larger package.  The powder itself was paler than I imagined.  The consistency is extremely fine to make for easy assimilation into liquids.  Once opened, I dipped my finger into the product to get my first taste.

First impressions was how much milder the flavor was compared to my other green powder.  Super Elixir was also a bit sweeter.  I put  a little bit of both in separate cups and blended with coconut water. Super Elixir was easier to bit easier to drink of the two.  If you aren't a fan of green powders, this could be a good entry level formula.  I also see the benefit of Super Elixir being easier to take when mixed with light tasting liquids.  Meaning, if you don't have time for a smoothie, you can add SE to water or coconut water, mixed well and be ready to go. 

Overall, I'm liking the Super Elixir.  Next on the agenda is to find a way to make the powder portable to take with me on my travels.  I still will continue to take other green powders because both (while similar) offer different ingredients.  I'll be mixing both in my smoothie to amp up the green powder power.  Oh, I also wanted to mention a couple of hair healthy ingredients in Super Elixir like horsetail and biotin. Could this be the reason her hair is so luscious and wonderful at 50 years of age?

Super Elixir ingredients:
Ingredients: Certified Organic Barley Grass¹*, Certified Organic Wheatgrass¹*, Pineapple¹, Apple¹, Certified Organic Alfalfa¹*, Spinach¹, Goji Berry¹, Apple Pectin, Fructo oligosaccharides (FOS), L-Glutamine, Linseed Meal¹, Psyllium Husk¹, Lemon¹, Lime¹, Beetroot¹, Carrot¹, Natural Pineapple Flavour, Natural Lime Flavour, Xylitol (sweetner), Acai¹, Pomegranate¹, Calcium Citrate, Papaya¹, Probiotic Blend (Lactobacillus Acidophilus, Bifidobacterium Bifidum, Bifidobacterium Lactis, Bifidobacterium Longum), Certified Organic Spirulina¹*, Astralagus Extract, Broccoli¹, Grape Seed Extract¹, Kelp¹, Magnesium Citrate, Milk Thistle Extract, Eleutherococcus senticosus Extract (Siberian Ginseng), Zinc Gluconate, Dandelion Leaves Extract, Maitake Mushroom Extract, Shitake Mushroom Extract, Green Tea Extract, Turmeric¹, Aloe Vera¹, Horsetail¹, Sweetener (steviol glycosides), Copper Gluconate, Beta Carotene, D-Biotin, Selenium Methionine

and

The real key to having a great facial structure (and it's not contouring).

When you flip through the pages of high fashion magazines, one thing that you might notice is the striking bone structure of the models featured on those pages.  Well defined cheek bones and a strong jaw are regarded as an attribute of beauty in our society.  Heck, you can browse through dozens of videos on Youtube on how to contour your face with make up to create the illusion of a face with a strong bone structure. While contouring is a great method, it's not a substitute for the real thing. 

What if I told you that, if you are older than 30, your facial bones are diminishing. Take a moment of reflect on the celebrities who spend good money to ward off wrinkles with botox, fillers and face lifts only to look like a middle aged person who's had work done.   As we age, there's less collagen to maintain the structure of their skin.  Our muscles atrophy which causes sagging and wrinkles. And, most importantly, our bones shrink.

A progression of how our facial bonus change as we age. On the far right, an infant. The farthest left is an elderly person.  Notice the minimal cheekbones and the size of the hollows of the eyes compared to the adult skull. Tooth loss contributes to a thin jaw.

The market place offers creams and lotions in an attempt to address the wrinkles.  There are fillers available to help build the loss of volume but nothing to deal with the root cause.  The strength and integrity of our bone structure is just as important (if not more so) than making sure you take your collagen and apply eye cream.  Those who engage in strength building resistance exercise are able to maintain a strong "young looking body" for years beyond their youth.  But, often times, the appearance of their face gives them away.  Their body (and bones) remained strong, but aging in the face progressed.  When we see a celebrity and proclaim, "wow, they haven't aged,"  We aren't only talking about the lack of wrinkles, we are impressed with how much they look like we remember them years (or decades) ago.

So what is a person to do to keep our bones strong?  First off, resistance train.  We already talked about how strength building exercises helps maintain muscle. It's been proven that our bones respond well when resistance/pressure is applied. Now let's talk about what we can do to help maintain a strong facial structure.  Let me start by saying that (at this point) there isn't a lot of info online on this topic so much of what I will be sharing is pure speculation crafted from the wild theories conjured up in my mind.

From what we know for sure, our bones respond to resistance, pressure, and vibration/stimulation.  We know this because of how exercise affects the bone.  Regarding stimulation, there are vibration plates on the market meant to stimulation bone density. The vibrations cause muscle contractions which makes the brain think we are engaging in resistance exercises.  This, in turn, promotes the creation of stronger bones.  There aren't any strength training machines for our face.  You can find examples of various facial exercises that help strengthen the muscle. One could assume that the facial bones will benefit from this. But we don't know for sure.  I have begun to find creative ways to apply pressure & stimulate my facial bones as much as possible.  For example, my Clarisonic Plus,(unlike the regular Clarisonic) is so effective, that I feel the stimulation well below the surface of my skin. I can feel the sonic vibrations all the way down to my bones.  I also love my Panasonic facial massager.  At first I wasn't sure I liked it because of how "heavy handed" it was on my face. But then I realized how I could feel the stimulation down to my facial bones which none of my other facial massagers/rollers could do. Now it has become a staple in my regimen.    When I conduct a facial massage, I try to press down really firmly to apply pressure on my facial bone. I just want to stimulate it as much as possible to prevent atrophy from setting in.

Let's not forget about the role of nutrition in maintaining strong bones. And, no, I'm not talking about drinking a glass of milk.  The true way to strong bones is to prevent our bodies from leeching calcium from our bones.  The leeching happens when our bodies are acidic.  Since calcium is alkaline, we are designed to utilize available calcium to neutralize our blood when our internal pH is outta wack.  We've got to keep ourselves as alkaline as possible by drinking lemon water, super greens, alkaline water, eating right.  Maybe that's why Elle Mcphearson maintains her youthful look her bone structure might look like someone in their thirties, not a 50 year old.

  Lastly, there is a information out there that suggests we can remineralize our bones through nutrition.  That's one of things that attracted me to fermented cod liver oil (FCLO).  Lot's of people shared their results of how FCLO was integral in refilling cavities in their teeth.  I suspect the natural vitamin D in fermented cod liver may have something to do with it.  I watched a 2 hour presentation once from the folks responsible for this all natural cod liver oil.  They showed images of various tribes who enjoyed a diet rich in raw milk and all natural omega 3 (like the kind found in FCLO).  These individuals had common trait of having a strong bone structure. Their mid-face was described a broad in appearance. Then, as the diet of the tribes evolved to resemble a western diet, there was an obvious change in the facial structures. Their faces became narrower which lead to "crowded teeth" perhaps due to less space for the teeth to form.    It was as if, their bones didn't form "properly" during their development.  Anyone who is pregnant or is in child bearing age should learn more about this.  It's quite interesting. 

I'm gonna stop here, before I bore you with all my nerdy ramblings.   Just remember that anti-aging is more than just avoiding wrinkles by applying topicals. It's about having a strong foundation of health. For us that means ensuring our internal environment is alkaline and taking action that directly benefit the strength of our bones. 


 

Why you should be resistance training like your life depends on it.

Not long after turning 30, I noticed something peculiar happening to my body.   I noticed a subtle change.  I would feel my legs and could get a sense of what was happening beneath the surface. It was as if my inner thigh muscle was secretly & slowly being replaced by fat.  Worse yet, my legs remained relatively the same size.  So if I hadn't paid any attention, my muscle loss would have continued on.

At that point, I decided to get a gym membership. But instead of allotting all of my time to the treadmill and elliptical, I'd head upstairs and leverage the resistance machines.  Months later, the fat stores were diminished as muscle mass returned.  Clothes fit better, energy levels where up and, overall, I felt better about myself.

Then, I stumbled upon this image which clearly details what I thought was happening to me. It's a cross section of the thigh of two men in their 70s.  One lives a very active lifestyle. The other, sedentary.  From the outside, their legs appear to be around the same size. It's what's happening on the inside that's most alarming.  Notice how little muscle mass there is compared to the guy who works out consistently. The bone of the inactive person also appears smaller.  They say that resistance exercises can actually build bone mass.  This image seems to correlate with that.

Lean muscle is good for us in so many ways.  Our metabolism increases, along with our glucose metabolism which, in turn diminishes the risk of diabetes.  As we build muscle, our ability to burn fat rises.  Our energy levels skyrocket.  And let's face it, having good muscle tone is should be a life goal for each one of us.  But we don't do it simply to look amazing in our crop tops.  We do it because a 2010 study found that resistance training helped improved the cognitive performance (brain functioning) of seniors over the course of a year.  There are too many benefits to ignore. Your body looks better, your heart gets stronger and your brain functions better.  Just know that, with each day that passes in which we choose not to incorporate strength training our muscles atrophy.  Slowly fat will creep in to take its place.  No one wants that.

No one.

Beauty Secrets of a 50 year old Super Model Unicorn

Years ago, I stumbled upon a video interview of Elle McPhearson and, at one point, the host made mention of Elle's age.  In her late 40s at the time, I could barely believe my eyes.  It seemed like Elle was easily defying the aging process.  Silently, I wondered about her health and beauty regimen but couldn't find much info at the time.  A year or so later, I saw an image of her with her husband who is 5 years her junior but appears older than her.   That's when I knew that she does something special to appear so youthful.

Well, we finally got a glimpse of what she attributes to her good health and wellness. In a recent Instagram photo, she flaunted her bikini body with the caption "Super greens...After a super swim."  That simple pic sent waves across the internet as people scrambled to find out what was in her cup.  Turns out she was sipping on Super Elixir.  

Super Elixer is a blend of 45 key ingredients including super greens, Chinese herbs, digestive enzymes etc. that help keep your the body at a desired alkaline range. The Elixir also contains omega 3s, fiber, vitamins and minerals.  The product sells for a bit more than your typical bottle of super greens powder. It's likely due to the high end designer packaging and celebrity endorsement (by Elle herself).  

Perhaps these greens has preserved Elle's beauty for all of these years.  Perhaps not.  But one lesson we can all take away from her is how important it is to keep our bodies in an alkaline state.  The pH of our body is the environment where each of our cells function.  If the environment isn't healthy, then our cells can not thrive.  Without healthy cells, we are not healthy.   Throughout any given week, I'm probably eating lots of fried foods, staying up late, and dealing with loads of stress.  All factors which directly contribute to creating acid in my body.  If I don't take action to counteract the acidity, things go down hill.  For this reason alone, I recommit to doing something daily to promote an alkaline body.  

We've talked about drinking warm lemon water first thing in the morning as a way to detoxify and balance our pH.  Since I travel pretty much every week, having access to fresh lemons while on the road, is a task.  Powdered greens seems like a viable option.  A few months back I picked up some single serving packets of Green Vibrance but couldn't get used to the taste.  I decided to purchase a packet of The Super Elixir hoping the high price will motivate me to drink it regardless of what it taste like.  

Aside from the greens. Elle's other beauty secrets include drinking 3 liters of water a day. In one interview, she shares that she has six 500ml bottles that she makes sure are gone before the end of the day.  Elle also recommends 45 minutes of movement on a daily basis and getting plenty of sleep.  One thing that adds to her youthful look is her amazing head of hair.  She thanks her greens and water intake for helping to keep her hair healthy.  Lastly, another beauty tip Elle shares is to exfoliate daily.  She uses an exfoliating glove to "scrub her body quite strongly every day" and, just like Chilli, scrubs (exfoliates) her face on a regular basis.  I love being inspired by women who are constantly defying  stereotypes about what beauty looks like at 30, 40, 50 and beyond. 

Good Eats| Shrimp + Grits Recipe

One of my favorite past times on Sundays is to enjoy brunch at a local restaurant with my other half.  As amazing as that experience is, sometimes the cost of two delicious meals and drinks add up.  So this Sunday I decided to whip up my own Sunday brunch at home.  Something that looks like I put in a lot of effort but took almost no time at all to prepare.

After watching a recent episode of Master Chef, I was inspired to whip up a batch of shrimp & grits.  The end result was so delightful that I thought I'd share it with you all today.  Ready? Let's go!
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What you'll need:
Large/Colossal Shrimp
Tilapia fillets
Instant grits
Green onion (optional)
Shredded Cheese (optional)
Dried Parsley (optional)
Cajun seasoning
Salt/Pepper
Fish Fry Seasoning
Spinach
Garlic
Butter
Lemon
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• Begin by sprinkling on some cajun seasoning to the fish fillets and and shrimp. Also add salt, pepper and dried parsley. Allow to marinate in the fridge for 30 mins to an hour.
• When the fish and shrimp have had enough time to marinade, prepare the instant grits according to package instructions.

• Bread the tilapia with Fish Fry batter and pan fry in the skillet. Once done, remove and place on paper towel to drain.
• In a new pan, heat and melt butter. Add the seasoned shrimp and cook all the way through.

•  Plate shrimp with the fried fish.

Garlic Lemon Spinach (hubby's favorite)

• Wash pan and add a little butter and add a small amount of minced garlic. Allow to sauté for a few seconds.  
• Add fresh spinach and mix with the butter + garlic.  
• Grab a lemon wedge and squeeze fresh lemon to spinach (you can add salt or pepper if you'd like) but the spinach taste great with our without it.  Make sure the spinach is mixed well with the garlic, butter and lemon.  

Top off the finished plate with some fresh scallion and sprinkle fresh cheese.  Voila!  Looks like you went to some fancy restaurant from brunch but nope.  This was all done by the work of your beautiful hands.

Enjoy.

Fitness Friday | Are you ready for the crop top

Yesterday, while sitting at the computer, I was struck with a brilliant idea. "I should get a crop top!"  It's summer, it's hot and crop tops are cute & comfy.  Why not?! So I head over to this site and found the right one for only $8.00.  I picked out a couple of colors and, just before I checked out my purchase, my eyes land on my protruding mid-section and now I'm having second thoughts.

I am, most certainly, not ready to rock a crop top.  Here's the thing. I haven't seen the inside of a gym in forever.  The blame lays on my unholy travel schedule.  As one would expect, I've lost some muscle and gained fat.  Unfortunately for me, when I gain fat, it usually shows up on my hips/thighs and stomach.

Although I've been traveling like mad, I haven't gained as much as I usually do.   Why? Because I been practicing "doing one thing different" with regards to my eating.  After receiving inspiration from the Create a Growth Spurt post, I  incorporated eating fruit as a part of my daily habits.  I still ate chips or had sweets if I craved, but I simply had to make sure I had some fruits somehow, someway.  That's all, nothing else. I didn't make promises about working out everyday or losing a certain amount of weight. The only thing I had to do was enjoy some fruits.

I knew from reading the book the Power of Habit, that eating healthy is a keystone habit.  Keystone habits are those that have the POWER to create a  positive chain reaction.  They have the power to influence the other habits in our lives.  In my case, I knew for sure that if I ate fruit everyday, the following would happen:

Eat fruit >> Feel better about myself >> Feel healthier >> Eat salads >> Buy less sweets >> Feel even better >> Start exercising again

And that's exactly what happened.  Normally by now, I would be much heavier because of all the unhealthy eating while on the road.  But that isn't the case. Lately, I've been making healthier choices and now I'm ready to take it to the next level.  So, in order to be ready for "the crop top," here's what I 'm going to do.

• Continue my daily fruit habit + add a daily salad/vegetable habit. This is especially important when I'm on the road. Whenever I eat a meal (lunch or dinner) I will either enjoy a delicious salad or replace one of my side items with a vegetable.  This will likely lower my carb intake which a huge factor in creating a flat stomach.
• Enjoy jogging or brisk walking.  I hate running. I hate the sweating, breathing hard and I hate pushing myself to do something that makes me feel uncomfortable. But, you know what?  I absolutely love what happens when I come back from a run. I feel great and I'm ALWAYS glad I did it.  And my body looks great.  My midsection has always been an issue for me. The only time I've had a completely flat stomach was when I ran almost everyday.  I know that I may not be motivated to run everyday. So I may instead try a keystone habit of stretching every day.  Daily stretching will, without a doubt, lead me to the daily habit of exercising. 
• Transverse exercises.  There was a time when I created a tiny waist.  I never, in life, had a such a well defined waist.  And it was all achieved without the help of a single sit up.  Instead I focused on the internal abdominals that pull everything inward.  In order to properly rock the crop top, everything has to be nice and tight.  
• Cardio exercise + resistance + transverse exercises + healthy eating = A small, crop top ready, waist.

Ab exercises are not the most effective only way to a flat stomach.  If you want   to see an illustration of this, check out Celiabug's fitness feature. Her stomach went from a place of abundance to becoming toned and lean by eating clean and doing ample amounts of cardio.  Oh, speaking of checking out, I've gotta go grab those crop tops.