Guess what! I reached 8000 views! Help my channel get to 10,000 views by watching the video above. Thanks
Tip 1: Be Consistent
Consistency is key. I know it’s the hardest thing to do but especially during the beginning stages, you’ll find yourself having to do extra work. As long as you’re consistent you will see the rewards.
Consistency means creating a schedule and trying your best to stick to it. Let your audience know when to expect your video, hours of service, blog posts or other content.
Tip 2: Find your passion
Once you find your passion, stick to it. If your passion is fitness share about fitness. Don’t make my mistakes. When I first started this blog, there was passion but no clear direction. Allow your passion to fuel your fire and keep you consistent in the skills and knowledge you have to share.
Don’t forget to check these posts also
Tip 3: Promote your Brand/ Business
If you don’t promote yourself, who will? First you must believe in yourself and your content. Then the point is to share that content with your audience.
Once your audience begins to grow, they may grow just as enthusiastic to share your content. However, it starts with the first step of letting people know who you are.
Hope this was helpful
P.S See you Sunday for Yoga-laxation
(New Posts on Wednesdays and Sundays)
Did you check my store yet? Swimsuits are now on sale + free shipping due to COVID-19 shipping delays. Best part, it’s a win for you!
In the current norm of despair and uncertainty, we all need some relaxation right now. A way to relax is with yoga as it balances out the negative and positive aspects of our life.
Watch my Yoga-laxation session for the full effect.
We’re going to be doing 5 poses for this session and holding each pose for 30 seconds. So grab your calming music, scented oils or diffuser and let’s get started.
Yoga mat (optional)
Timer (30 seconds for each pose)
Diffuser/ Scented oils (optional)
Yoga blocks (optional)
Yoga cards/ My YouTube video for guidance 🙂
A willing mind
Note: Always consult a doctor before beginning any new exercise regimen.
Time: 5 Minutes
So we’ll start with the butterfly pose. Sit with your legs crossed and place your hands over your stomach. Take a moment to really focus on taking 5 deep breaths. As you really embrace this pose be mindful of your body and how it feels. This pose helps to relax your mind and allows you to focus on the now. It’s also a warm up for the body to get ready for the next few yoga poses.
So for this pose, we will slowly change our butterfly into a Sphinx. Place your forearms onto the mat, lower your body down onto your stomach, and stretch your shoulder blades slowly toward each other as if you need them to reach together to say hello. This pose strengthens your core but also stretches your rhomboids, teres major and minor and other important muscles in your back.
Next we’re going to turn over onto our back and slowly raise our body into a bridge pose. Beginners can add the yoga block under your body for added support. Let your arms relax into the mat as it feels as if it’s melting into the floor. This pose is great for your core but also helps to relax your mind. Focus on the feelings of your muscles as they work together to hold you up.
Legs up the Wall
This pose does not require a wall. However, a wall provides greater support for beginners. Place your feet on the wall and let your upper body melt. Take these 30 seconds to really get in touch with your body. How does it feel? What muscles are dominant?
*Advanced yoga lovers can use a yoga block to support your legs, or just lift your legs up and work on supporting your own body weight.
I dislike the name of this pose. However, now it’s time to relax. You’ve worked hard and your body thanks you. Lay down on your back with your body in a resting position. Hold this pose for 30 seconds. Here is the time for your body to relax and recover.
This ends our yoga-laxation for today. Hope it helped to ease some of the stored tension in your body.
Until next time,
PS… A fun new giveaway is brewing 🎊 so check back soon.
Normally I choose not to speak out about politics, race, and other controversial matters. However, with every thing that’s been happening, I cannot stay silent because I deem it necessary to start this conversation and share the knowledge I’ve acquired. Though this may be a sensitive topic, we need to engage in change. This starts with conversation and stepping outside yourself to do something great.
In America, there has been systematic racial profiling dating back before the 1960’s. Police Brutality is at the forefront of the current discussions of systemic inequality. In New York and all over the world, people have been protesting the inequalities that African Americans experience. However, viewing the faces of the protest, it is gratifying to see Caucasian faces ready and willing to fight in a unified front.
So I’ve compiled a list of 5 videos to allow your mind to process what has been going on. It’s been 20 years since Amadou Diallo, what has changed?
1. Minister Louis Farrakhan discusses racial inequalities on Donahue (1990)
2. Malcolm X’s Speech on Police Brutality
3. Muhammad Ali on Racial Integration
4. Systemic Racism Explained
1. All Lives Matter
To be clear, All lives matter! However, think about this scenario to help you understand why we say black lives matter. Charlie is actively in the water, on the verge of drowning but working tirelessly to stay afloat. Bill is on the shore, unharmed and currently labeled as an onlooker as Charlie struggles. The lifeguard comes, who is in greater need of help at this moment?
Yes, Bill’s life matters, but Bill is not in immediate danger. Charlie is. Charlie represents the black culture. For over 400 years, our lives have been deemed ‘trivial’ while Bill’s life, who represents the white culture, has been deemed ‘of importance.’ I’m not going to elaborate more on this matter as my goal for this post is to share knowledge. However, if you’ve watched the videos, you should have a better understanding of what I mean.
Hope you’ve learned something new today. Until next time.
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“Sometimes bad things happen to inspire change and growth.”
A healthy diet fuels a healthy body. In this time of uncertainty, many people find themselves stressed for a variety of reasons because we begin to realize we have no control over our future. However, as I’ve stated in a previous post, “Becoming a Personal Trainer,” don’t let that stop you from living in the moment. Everything comes to an end, and when the pandemic ends, who will you be? I surely would like to be an improved version of myself. However, this starts with a healthy mind, spirit and body. So here is a list of 7 foods, that are great for building your immunity.
Teas are a good way to flush out your system and also add antioxidants. There are an array of tea benefits depending on the type of tea that you choose. Try adding honey, lemon, or Ginger to boost your benefits.
Yogurt has active cultures and bacteria to boost immune system functions. It also comes with a dose of calcium and protein to fight osteoporosis and help with immune system defense.
As an added benefit be sure to add some fruits such as berries. Then top with granola and nuts to make your body smile.
Almonds are rich in vitamin E and are a good source of fiber. Many other nuts including walnuts, cashews and even seeds are good too. Additionally, Almonds contain monounsaturated fat which is a good fat associated with reducing cholesterol. It’s also a good source of protein which when combining all these together are great for your immune system.
Ginger supports digestion and prevents nausea. It also fights infections because it is a powerful antioxidant that your body utilizes to fight unknown substances. Ginger helps to burn fat and boost energy as it is a good source of amino acids. Therefore, don’t hesitate to add ginger to your daily routine to boost your immunity.
Green vegetables and green fruits are great for boosting your immune system. Green foods have antioxidants and vitamins that your body craves to keep functioning on a healthy level. Kale, Spinach, broccoli, limes, green apples, kiwis, green pears and more provide vitamins that are all good in boosting immunity.
Low in calories and high in protein, Shellfish is another immunity booster. Shellfish contains micro-nutrients, omega-3 fatty acids, and are rich in a multitude of vitamins including B12, vitamin A, B6 and more. Some types of edible shellfish include lobsters, oysters, scallops, mussels, shrimp and more. So don’t be afraid to load up on some shellfish just remember everything in moderation.
Of course this has to be my number one pick because citrus is easily accessible, tasty and super rich in many vitamins. There’s a reason that they say that if you have a cold, you should get some orange juice. That’s because citrus is wonderful for your immune system. Vitamin C helps to fight infections and build immunity to many common diseases.
Happy Wellness! Did you miss me? I’ve been busy working on the logistics of my store and thankfully, business is booming. Nonetheless, I have not neglected improving my overall wellness. As a result, when I came across this water challenge, I did not hesitate.
Originally, the water challenge was supposed to be for 14 days. However, once I got to 14 days, I just felt like I had to keep going.
I did the water challenge for 30 days. During the 30 days, I drank 1 gallon each day and it was hard. The first day was the hardest. I got so tired of drinking plain boring water.
The next day, I wisened up and added fruits to my water. The possibilities were endless with strawberry and cucumber, lemon and strawberry and so on. Therefore the next few days things got easier. Plus, the water tasted great and added extra vitamins.
So by day 3, frequent urination was a reason that made me want to stop. I was at work and had to constantly go about every two hours or less. This was the toughest part. Even though I expected this would happen, sometimes I would go to the bathroom and still feel the need to go a few minutes later. It was very annoying.
Day 7| Over-hydration
However, by day 7, my body got accustomed to the water drinking schedule. As a result, even when drinking the same gallon of water, I did not have to use the bathroom as often. Nonetheless when I went, it was like a waterfall.
In addition, though I feared water intoxication which results from drinking too much water. However, sticking to my schedule worked out great. I ordered a gallon bottle from amazon which conveniently had motivations and time markings for every two hours. Thus, I set my phone timer and was reminded to drink my water every two hours.
Every body is different but I never felt over hydrated during my month long experience.
By this day, there was notable changes in the color of my urine. Sometimes it would be almost clear and sometimes it would be almost amber. However, I could tell toxins were being flushed out of my kidneys. I did my research, and while my kidneys thanked me, so did the nutrients being transferred throughout my body with the influx of water.
My skin was amazingly clean. It glowed like never before and the moderate acne I previously experienced was becoming a thing of the past. This was honestly the best part of this cleanse because I knew it was working.
Day 20|Adding Electrolytes
At this point, I started adding electrolytes as I remember my doctor saying, “We don’t need that much water but we need electrolytes to replenish vitamins.” I’m no doctor, but I decided to take his advice. I still drank a gallon of water. However, about 3 cups would be replaced with coconut water. Just remember, it is not advisable to drink coconut water everyday because your body cannot handle so much electrolytes.
Almost There | Weight Changes
The road was long and winding but thankfully day 25 reminded me that I’m almost done.
I had concerns that drinking so much water would cause changes in my weight. I figured either I would retain water or I would be too full and eat less. However, honestly, I ate the same amout and did not feel as full as I had expected, especially towards the middle and end of the challenge. My weight stayed just about the same minus a 1-2 pound fluctuation. This was not a water fast, it was simply adding more water to my day.
Day 30: Finish
I honestly wanted to continue my gallon per day challenge. I’m also quite sure I went a few days past 30. However, one day, my trusted water bottle fell and broke. I spilled a gallon of water all over the museum floor. As a result, I decided… This challenge was done.
Nonetheless, my yoga instructor insists that I should continue drinking a gallon a day. However, I could only tell her…”I’ll try my best.” So wish me good luck.
Happy New Year! It’s that time when people make a thousand resolutions only to stop doing them after the first month. Signing up for the gym is usually the top of the list.
Well no more! Taking care of yourself should be the one resolution that you never give up on. So whether you already have a gym membership or plan to work out at home, stick to taking care of yourself from the inside to the outside.
With that said, it’s the first workout Wednesday of 2020, so make it count.
Here’s a quick workout for maintaining the best you for the new year.
Navasana (Boat Pose)
Core Strength and Balance
Core/ Balance/ Arms
Alternating Leg Lifts
Vertical Leg Crunches
Abs (Remember to keep your legs as straight as you can)
Glutes/ Lower Body
Lying Leg Raises
Lower Abs/ Legs
This workout is only about 6 minutes. However, do it twice to complete this quick workout. Don’t give up on you!
It’s a New Year! Have you checked my shop yet?
Assorted Handmade statement jewelry pieces including earrings, necklaces, bracelets etc.
My skin care routine has been consistent and consistency is key. However, if you see something is not working, it may be time to really check why.
After adding the toner to my routine, I noticed a few pimples that I don’t believe to be hormonally connected. However, at the same time, I do notice visibly tighter pores.
So what’s wrong? Well remember in ‘5 Reasons you should use a toner,’ I stated that, my skin doesn’t like toners as they are very drying. (Psst…I think my skin just doesn’t like change in general but that’s for another story.)
Anyway, long story short, it was time for a body detox. So I’ve talked about “Skin fasting” but it was time to detox my body but not by fasting, by cleaning it out.
My Best Tips
When I was younger, my mom and grandma would always give me drinks to clean out my system. As I got older, I drastically neglected that teaching. However, it’s time to return to basics.
Step 1: Reduce or Eliminate Sugars and Sodium
So I began by cutting out unnecessary sugars and reducing my sodium intake.
I’m a work in progress so I honestly did have a few cheat days.
Step 2: Eat healthier food
Processed foods are detrimental to your health. Growing up in the Caribbean islands, trees with an abundance of fruit was readily available. If I had the pictures, I’d show you how clean my skin was.
Fruits, vegetables, whole grain and a healthy selection from the food pyramid will do wonders. Also, variety is the spice of life, so change it up sometimes.
Step 3: Reduce fried foods
This is very similar to cutting out sodium. Fried foods have an abundance of oil, trans fat, sodium and calories. Consequently, they clog your pores making your toner work extra hard.
I’m addicted to fried chicken so this is really hard for me but this is necessary to detox your skin.
Step 4: Drink plenty water
Water nourishes your body. Drinking 6-8 glasses of water, though it may be hard to remember, does wonders for the suppleness of your skin.
My doctor even recommended drinking water with electrolytes but just make sure you’re active.
Of course, refrain from vitamin water or other water with added sugars.
Step 5: Detox every 3 months
So last winter, I created what I feel to be one of the best concoctions for cleaning out my body.
It’s a secret recipe that I plan to share later. However, there are many detox teas out on the market that clean your liver and kidneys. You can also create your own remedy. Some ingredients I love are lemon, ginger, and cucumber.
Step 6: Be Consistent
Consistency is key for these steps to work. A goal I’ve been working on this year is being consistent and thankfully I’ve been doing well. So, no excuses! Keep following the recommended steps and within a month or two, you’ll thank me.
Don’t forget to check out my shop 😊
Shop this selection of handmade goods from candles to soaps, made with love for you.
So back to school has been extremely busy but I’m finally getting around to posting this. Guess what! It’s a wonderful rainy day for SunDIY crafting. It’s the most relaxing thing to do in my super busy life.
Without further adieu, here’s the first edition of “SunDIY”
Paint (primary colors: blue, yellow, red and we’ll also need black)
So we’ll be using subtractive primary colors because they mix into any color we want. Those colors are red, yellow and blue.
Step 1: Pre- Mix the colors
Next you can premix the colors for the four sections we’ll be working with.
1/ 4 is Orange (red + yellow)
1/4 is Green (blue + yellow)
1/4 is Blue
1/4 is Purple (red + blue)
Step 2: Separate Canvas into 4 Sections
Next, separate your canvas into four sections with tape then paint to your hearts desire. This DIY is better understood when you watch the video, so I won’t bore you with text.
So I went to Rosé Mansion NYC with a group of ladies. Was it all about the pictures?
Yes and no… Here’s why.
First off, What’s Rosé Mansion? Rosé Mansion is a wine tasting mini adventure explored through about 14 rooms and 8 types of wine.
This pop up museum encourages you to take pictures while exploring different artistic rooms.
As you enter, you walk through a multitude of rooms with a different theme. In each main room, you get to experience a different type of wine. The host(ess) of each room explains the origins and degrees of acidity or sweetness each wine contains among other things.
Rosé Mansion is fun with friends just expect to take a lot of pictures and sip a bit of wine. Also, expect there to be a lot of people beautifully dressed up and eager to take pictures while they sip from their rosé cup.
Satisfyingly, there’s quite enough rooms to take pictures. So for around $35 entry fee, it’s money well spent for the experience.
I don’t want to ruin the fun because this is one interactive museum I think you should check out. If you live in NYC or you’re visiting for the summer, check it out. Remember, it’s a pop up, so it won’t be there all summer.
*No, I’m not affiliated with Rosé Mansion nor was I paid to write this review. It was simply a fun experience with my meetup that I felt should be shared.
So I’ve taken a momentary pause on my fitness and thankfully the scales have stayed at the same number. However, with summer break quickly approaching, I figured I still have time to attempt a miracle.
Therefore, I’m returning to the No Carbs| No Sugar |10-Day Challenge I did a few months ago. However, in addition to eating better, I’ll also be challenging myself to use an ab roller for 30 days straight, hence the name 30-30 challenge. I tried this a few months ago which was intense at first but after two weeks, things were noticeably different.
30-30 Challenge Breakdown
Which level are you?
The 30-30 challenge is where you do 30 reps with the ab roller for 30 days straight. It may sound like a lot of math but you do 10 reps going straight, 10 reps to the left side and 10 reps to the right side. I eventually advanced my exercise to add a few more reps.
Try to do it around the same time daily for 30 days. Push yourself but still recognize your limits.
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If you haven’t seen yet, Jennifer Lopez has created a ‘snatched body’ through exercise and of course the no carb, no sugar challenge.
I refrain from using the word diet because this is not a diet. This is a challenge to your mind and body. You are challenging your mind to eat better and you are challenging your body to break down and process valuable nutrients for these ten days.
I like to think of it as a cleanse to your mind and body because what you eat also affects your mood and how you think.
I will begin this challenge in conjunction to exercising and update this post with my results.
What to eat
Meat (Fish, limit fried foods)
Fruit (apples, strawberries, pears, berries contain natural sugars)
Low fat milk/ Soy milk
Drink lots of water
What not to eat
Sugary goodness (refined sugars including ice cream, donuts, candy)
Soda (fizzy drinks)
Your body needs carbs to fuel your brain. Good carbohydrates replenish nutrients, vitamins, minerals and more that your body converts to energy.
Bad carbs on the other hand, contribute no nutritional value for your body.
Baking Soda deep cleans hair and can soften hair as well. Add tea tree oil and your favorite scented oil for added benefits and an uplifting smell.
Gets rid of dandruff
Gets rid of excess oil
Promotes hair growth
Deep cleans hair
6. Cleans and lightens under arms
Using baking soda and lemon can lighten that dark area under your arm. Mix baking soda and lemon into a paste and rub it under your arm. The lightening effects of lemon juice is exasperated by baking soda. Try this technique three times a week for 2-3 weeks to see results. However, if you have sensitive skin, this combination can cause irritation.
5. Whitens Teeth
Baking soda and lemon work together to whiten teeth by abrasively removing surface stains. I’ve tried this method twice a week for over three weeks and I actually think I’ve done more harm than good. My teeth were whiter but also felt more sensitive.
Whiten teeth with Baking soda and lemon
It’s important to note lemon juice is very acidic and can harm enamel with continuous use.
Some foods that are naturally high in fiber can actually whiten teeth such as apples and pears.
4. Lightens Dark Marks
Mixing baking soda and lemon, then applying it to your face for 5-10 minutes can gradually lighten dark marks. Try this treatment over a period of three to four weeks of continuous use.
3. Exfoliating Facial Scrub
Mix baking soda and brown sugar for a deep cleaning scrub. Brown sugar is an exfoliator that is gentle enough to scrub away dead skin cells. I’ve even added honey which is a natural antiseptic and antioxidant.
Deep clean and exfoliate skin with baking soda and brown sugar.
2. Natural Deodorant
Mix a pinch of cornstarch, add a tablespoon of baking soda and three drops of your favorite oil.
Apply under your arms and reap the benefits. This concoction can also stop stains too, which is an added benefit.
1. Natural Fungus Fighter
Ready for beach ready toes? Baking Soda and lemon fights fungus as it also works to brighten nails. Soak hands and feet in water for ten minutes preferably twice daily for best results. Do this for a month to see a major difference.
Quick response rate from Amazon seller (Monkey King was the seller if I remember correctly)
Comes with eyelid stickers
Instructions on putting on the eyelashes are on the back of the package
Good price for the value (about $15)
Does not come with glue
5 of the same (wish there were different types)
Eyelid stickers were personally unnecessary for my eyes (Eyelid stickers are meant to create a lid crease also called a double lid.)
Not magnetic ( in the wave of magnetic lashes, it’s time to switch things up)
If you watched my YouTube video, my biggest recommendation would be to get a good quality eyelash glue. I originally used a cheap white eyelash glue that came from a previous eyelash set and it was the worst. The eyelashes kept falling off.
Overall, the pros outweigh the cons. I would definitely recommend buying these eyelashes especially if you’re an eyelash lover and on a budget. You can’t go wrong. Plus, you’ll have a lot for rainy days.
So I’m finally back in the gym after a 6 week hiatus. Summer is right around the corner and I’m ready to put in some work.
Last fitness session, I began a 21 Day challenge to prepare my body for a transformation. It has been going great. I have strongly resisted bread and honestly don’t miss it. However, now it was time to put some action behind the talk. So I headed to my gym to begin this quick warm up, them I explored the machines. However, you can simply do this warm up at home with no major equipment needed.
To get me back into the routine, I started with this altered yoga warm up, some of which I learned from a personal trainer. However, I made my own tweaks based on yoga exercises that have worked for me. It is aimed at strengthening your core. Grab a mat, your workout music and your bottle of water to try out these yoga poses.
Keep your body in a straight line as you do this elbow plank for 60 seconds. This pose works your arm muscles as it tones your core, while also strengthening your back.
Knee To Chest
Raise your left knee to your chest and hold for a few seconds. Work on your left side for 30 seconds before switching to the right side. Repeat the same movement on your right side by bringing your right knee straight to your chest as close as you can get it. Hold it for a few seconds. Make sure to engage each side for 30 seconds each.
You’ve worked so hard and I know it seems frustrating sometimes but don’t give up on your hair. Give it time and it will get to where you want it, reasonably speaking. When I say reasonably speaking, I mean don’t expect ankle length hair in 3 months.
Additionally, this is probably the only time I’ll say, don’t set expectations, because you may be sadly disappointed. Just relax and give it time.
4. Don’t forget to moisturize often
So I make sure to moisturize my hair at least three (3) times a week. I’ve recently set a hair goal to have the healthiest hair possible for me. After about two (2) months of continuous blowouts, I did some real heat damage to my hair. As a result, I felt as if my hair growth was stagnant.
When you continuously moisturize your hair, it helps it to be healthy because it’s gaining the nutrients it needs to thrive.
In the past, I’ve used coconut oil which leaves it oily but also gives it nutrients. However, after I made the 6 tips to hair growth video, I remembered Shea butter. Natural or raw shea butter has made my hair feel very soft. This is one way I know my hair is being moisturized.
My hair sucks up oil quickly so it needs a retouch of moisture often. It is also important to keep your hair moisturized with satin bonnets at night.
3. Don’t towel dry your hair.
Towels dry out your hair and snags at your hair follicles. So while you’re running that towel all over your head, you’re pulling hairs and possibly causing damage.
Micro fiber towels are a new subject for me. Therefore, I cannot share more information on it until I have personally tried it. Honestly, I am reluctant to try it because in my opinion, it is still a towel. It simply absorbs water better.
Nonetheless, I still grab an old cloth T-shirt and cover my head. This works wonders for me. My hair also takes a long time to dry because it’s thick. Thus, after some excess water has been soaked up with the T-shirt, I let it air dry.
2. Don’t put excess heat.
Heat causes breakage, especially if you do it often. If it’s once in a while, you should be okay. However, if it’s every week, slow down.
Using heat protectors help diminish the damage, however nothing is 100%. Additionally, make sure to clip your ends often to avoid possible damage from spreading.
1. Don’t try every product on the market.
So I know you’re saying, why not? Aren’t you supposed to try different products to see how your hair reacts?
Think about food, are you trying every single type of food out there? Maybe, but you also have learned, you have to read or know about the ingredients in the food to be selective of what goes in your body.
Hair is similar. Be selective of what’s good for your hair. If you haven’t already heard, sulfates dry your natural hair. Therefore, it’s safe to say avoid sulfates in your ingredients.
Similarly, parabens, mineral oil, fragrances and a list of other ingredients are not good for your hair. Don’t take my word for it, read more about the list of unhealthy natural hair ingredients at the Naturall Club.
So I’ve always heard about a cricut, but the last few weeks I really decided I had to get one. So I bought myself one for Christmas. In addition to fitness and yoga, I absolutely love crafting. Therefore, I decided to venture into this love using my new cricut air.
One thing I learned during the pandemic as that, you have to keep a balance of centering yourself but also being in tuned with your passions of life. Last post I shared that I caught Covid-19. The fear alone of what could happen, consumed me more than the virus itself giving me a new outlook on life. So here’s the tutorial for this SunDIY
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Vinyl (Red and Green)
Step 1: Choose/create your design
So I’m still a beginner at cricut because there’s so much to learn. Nonetheless, if I can do it, so can you. The first thing you want to do is choose your design that you will put onto the ornament. I went with a simple design by Zooey Deschanel. Make sure to view the video if this is not clear.
Step 2: Use your cricut to cut the design
So in this step you get to finalize and print the design by following the instructions in the cricut app. It’s pretty self-explanatory but make sure to check the youtube video above for more information. Once your design is cut, then the other steps become the tedious parts. Meaning…this is the easy part because the machine does all the work for you.
Step 3: Clean the surface of the Ornament
Step 4: Place Transfer Tape on the Vinyl cut-out
Once you have your cut from the cricut, place transfer tape over the cut and slowly peel of the vinyl and its backing from the back of the transfer tape. This reveals a stencil with the words that you will be pasting on the ornament.
Step 5: Peel off Vinyl to remain with stencil
So in this step, you would use the weeder tool to get any excess vinyl left when removing the transfer tape. Once you remove the vinyl, the stencil ‘Best Friends’ remain on the transfer paper.
You would then want to make cuts in the transfer paper close to the words so that once the transfer tape goes onto the ornament it has more room to move around the curvature. See the video if this explanation is not clear.
Step 6: Paste Transfer Tape Stencil onto ornament
So it gets easier, trust me. Once you’ve made the cuts on the transfer tape, it becomes easier to apply to the ornament because the tape becomes more bendable around the curves. Make sure to go slowly as you paste the transfer tape onto the ornament.
Step 7: Smooth over the transfer tape
Use the cricut smoother tool or a credit card to slowly smooth over any bubbles and make sure the image adheres to the ornament. You don’t want any bubbles to be in your final design so make sure to go slowly.
Step 8: Peel and Reveal
Last step, peel slowly and reveal your new ornament. Add any extra accessories, glitter etc as you see fit.
So I’m sure you’ve noticed, I took a 3 month hiatus and if you haven’t noticed well I understand. Either way, I received a few wellness checks asking when I would return and here I am.
Over the past three months, I took time to re-evaluate the paths I wanted to take in life.
When school reopened and I could no longer work remotely, honestly I was a bit disappointed. Working from home was very therapeutic and allowed me to spend more time with my kids. I had more time for fitness, crafting and just overall a more relaxed quality of life.
Overall, quick update, I finished my Certified Personal trainer certification from ISSA and NASM but I’m still working on my Yoga Certification with ISSA, and honestly I love it. I’ve learned so much during this pandemic… And honestly experienced so much growth.
However, not too long after returning to in-person learning, I got Covid-19. Oh the fear that consumed me.
It’s no joke and nothing to be taken lightly. My biggest disappointment was the push from administrators for in-person learning without the strictest safety protocols. However, at the same time, I understand the need for parents to have a space for their children. Nonetheless, it was one of the biggest disappointments as a teacher because essentially, it showed a lack of concern.
In other news, Baddishnbrainy will be re-branding to strictly beauty and empowerment, as I work to separate yoga and fitness into it’s own brand. Looking forward to this continued journey with you.
So first off, how are you? I hope you’ve been doing well and taking care of your mind, body and spirit.
Well, we’ve all been guilty of this. Snacking right before bedtime. Some bodies have a higher rate of metabolism and can break down snacks quickly. However, that is not the case with my body.
Therefore, here are the 3 snacks I absolutely avoid before bedtime.
These are my absolute favorite snacks to eat. However, right before bed time, this is a big no no. In addition to chips being high in sodium, eating too many chips can create a quick burst of energy but then results in low blood sugar levels.
This is because sodium retains excess fluid in the body which causes the heart to work hard to maintain appropriate levels. The more sodium you intake, the harder the heart has to work.
Putting your heart in overdrive is not something you want to happen right before bedtime.
Additionally, Research shows that chips and other processed foods are high in trans fat which can lead to different types of cancers, heart disease, Alzheimer’s and obesity.
Eat This Instead: Air Popped popcorn 🍿 (without the salt of course)
2. Ice Cream
Who doesn’t love icecream? Well actually I don’t, but there are times when my body craves it’s sugary goodness. Usually that happens to be, just before bedtime, you guessed it.
Ice cream is high in saturated fats and sugar. Plus, whoever only really has one serving of icecream (which is really like one spoonful). A pint of icecream ranges from 300 to 1000 calories. The average recommended intake for an adult woman is 2000 calories and 2500 calories for a man, so you do the math. A+B= No, don’t do it.
Eat This Instead: Yogurt topped with almonds and drizzled with honey 🍯. (Don’t eat this if you have nut allergies.)
It may be tempting to grab some chocolate chip cookies or Oreos and dunk it in some soy milk but don’t do it. Here’s why.
Snacking right before bedtime can lead to gastroesophageal reflux. This just means it may cause heartburn, acid reflux, dyspepsia or indigestion and even bloating. After you eat your snack and then lay down to sleep, your body now attempts to digest food while also transitioning to sleep.
Scientifically speaking, as you lay down horizontally, gravity is not able to push the food down as it would if you were in a vertical or upright position.
This in addition to eating your sugar packed treat is not the best combination. Remember that the more you eat, the fuller your stomach gets and the more it has to work to break down your treats.
Hopefully, you wouldn’t want to wake up all night because of indigestion issues either.
Eat This Instead: Mashed bananas mixed with vegan chocolate chips and granola. It has a similar crunchy cookie texture with natural sugars (much less than found in cookies).
Until next time,
I am not a nutritionist and though this article is based on research, it should not replace a doctor’s recommendations. Always consult your doctor if you have medical concerns. This blog is for advice purposes only.
Happy July!!! As the cities and states begin to reopen, a ray of sunlight shines through. However, undoubtedly if it’s one thing that was reinforced during quarantine, is to save, live and love like there’s no tomorrow because no one knows what the future holds.
With that said, I’ve been saving a lot of money by shopping at Dollar Tree. One cool treasure I came across was this skin care face mask. During quarantine, I must admit I have not been doing my usual beauty routine….well because I didn’t have to. Or at least so I thought. Needless to say, my face was in dire need of a mini facial.
Has a coffee-scrub
Comes with a spoon to apply onto skin
Skin felt clean after, left no residue on the cotton
Feels good to scrub on skin, almost like a real facial
Decent amount in packaging
Has a slight coffee smell (I don’t like coffee)
As with every facial product, major benefits will only be known over time
I love this mask, especially since it’s so cheap
Seems to be good quality
I would definitely buy this mask again and add this to my facial regimen.
Hope this was helpful,
Until next time,
The giveaway is now live with 5 chances to win. Check here for more details and trivia questions.
I know by now everyone is tired of hearing about COVID-19 because it is plastered basically everywhere. However, what we don’t talk about is the anxiety that surrounds our new normal. First off I am not a doctor, I would simply like to share what I’ve been doing to manage some emotions I’ve experienced during this unprecedented time, including anxiety.
5. Listen to Music
Listening to music is as calming as it is therapeutic. Music elevates your mood, reduces depression and can relieve anxiety. Research shows that after listening to 15 minutes of music, the brain releases natural chemicals, called dopamine which creates a natural sense of happiness.
4. Get Active!
Engage in movement. Dance! Jog! Do Yoga! Meditate! Exercise! Just get moving! Movement for as little as ten minutes boosts endorphins which curbs anxiety, while improving your mood. Pair it with your favorite music and you have a mood boosting jam session.
“Our anxiety does not come from thinking about the future, but from wanting to control it.”
3. Embrace the Now!
Embrace the Now! When you realize you cannot control what’s happening now, you have to begin to embrace the now. You can plan for the future but you cannot control it. You can only live in the moment happening now while creating new memories.
Pre-pandemic my work and life schedule was hectic. Getting the kids ready for school, working all day, long travel times, getting home late and repeating the cycle again. I am definitely not complaining, however, now I am actually happy to have more time to spend with my family. I get to learn more about them and learn more about myself as well.
2. Get Enough Sleep
Sleep deprivation may be linked to an anxiety disorder. When the body does not get enough sleep, it cannot function adequately. This is why sleep is so important to maintaining good overall hormone levels.
Talking about how you feel is by far one of the most effective ways to deal with anxious thoughts. Bypass all the Covid-19 talk if possible. Personally this is my toughest challenge. However, undeniably when you talk to someone about your emotions and feelings, a huge weight feels as if it’s lifted.
Hope this helps,
Until next time
Have you checked my store yet? Though we are experiencing heavy shipping delays due to the pandemic, we are still operational. However, we are working as quickly as possible to send out packages as soon as possible.
So honestly I hate running on the treadmill at the gym, but if I’m outside in nature I definitely enjoy jogging. I have been jogging periodically for as long as I can remember. Some days are better than others. However, I never remember a time where I said, “Wow! I really hated this jog today.”
Here are the top five reasons that I’ve learned why jogging is important.
5. Jogging Circulates oxygen to your brain
It’s no secret that jogging is engaging all your muscles. As a result it is circulating oxygen throughout your organs and increasing oxygen to your brain. Recent studies even show that jogging can help create new neuron’s in your brain. Consequently, jogging may help to increase memory and learning abilities.
4. Releases ‘feel good’ hormones
We all have times when we feel sad. However, I’ve noticed that once I started jogging those feelings usually dissipate quickly. This is because jogging is an antidepressant. Jogging increases your energy levels while reducing stress, and producing more hormones known as endorphins. This is usually called the runner’s high.
3. Strengthens your lower body
I honestly believe that my body type and composition is predetermined by my genetics. Thus, I’ve always had strong legs. However jogging, has greatly toned my legs. Jogging helps to strengthen the bones and joints in your legs, while increasing flexibility.
This is because your body is working in unison to help you move. With continued jogging, you are essentially; strengthening your legs, stabilizing your core, lifting your glutes, and strengthening your back. Plus, you’re building up a good sweat. We all know sweating is good for you :).
However, this also means that you have to have a regimen where you are also working on your upper body to create a balance.
2. Promotes weight Loss
Essentially, my main goal is not to lose weight but rather to tone up. However, you have to take the good with the bad. Meaning if you want to tone up, you need to lose fat and build muscle. This is not the same as converting fat to muscle because your body is not designed to convert fat to muscle as they are two different types of tissues. It’s like trying to convert apples to oranges. Maybe on a genetically modified basis but not on a natural basis. Read more about this on livescience.
Nonetheless, Jogging on a consistent basis promotes weight loss because you are burning up a lot of energy. Without much dietary changes, jogging can actually reduce belly fat because it is a high-intensity aerobic exercise.
1. Improves immunity
So as you all know, I’m on a wellness journey, so this is one of the major reasons that encouraged me to continue jogging. Jogging has so many benefits as mentioned above but one thing that we don’t talk about is the boost to your immunity.
Since jogging is utilizing a lot of muscles and circulating oxygen to your organs, this has a positive effect on your immunity. Your body is getting more oxygen and creating more red blood cells in the process. As a result, it makes your body stronger at resisting the common cold and other minor in illnesses.
Better blood circulation in your body means more oxygen is going to your skin, and helping to keep your body in shape. It’s essentially creating a filtration system to keep your body young.
Refrain from jogging everyday as your body needs time to recuperate. Jogging daily can actually cause stress and injury to your muscles.
Jogging usually causes an imbalance in your body because as you are strengthening your lower body, a lot of joggers tend to neglect their upper body. So remember to work out your upper body as well.
It’s not a race, so go slowly and find a pace that works for you.
Everything in moderation. Personally, I work out 4 times a week with 1 day rest intervals. One of those days are jogging days because I also incorporate other aerobic exercises like Zumba dancing or HIIT workouts. However, I may increase it to 2 run days in the future to see results faster.
Never neglect a pre-warm up and post jog cool down stretch.
Always consult a doctor if you have any health concerns.
Make sure to hydrate. Check my post on the benefits of hydration below.