Combating Soreness!!!

Working out can be rewarding , but the next morning can be a killer as soon as the alarm clock sounds and you try to move those powerful legs you did all those squats with!! OUCH!!!

 This alone can make many not want to hit the gym ever again , do not let a little soreness block you from achieving your fitness goals!!!

Here are a few tips I do to ease the soreness and get me back on the road to recovery.

1. Warm up- First things first!!!! Never begin any kind of activity without a proper warm up routine!!!  Warming up the muscles and preparing the body for the task at hand is very important it  can decrease injury as well as muscle soreness and fatigue. A simple warm-up can be done in about 5-10 minutes.

2. Protein - Nutrition is KEY!!!! Getting enough protein in your diet is very important. The body needs sufficient amount of amino acids , which are the building blocks of protein. Studies show that individuals getting enough protein before and after a workout  help ease muscle soreness. 

3. Anti - Inflammatory foods - Once again NUTRITION IS KEY!!!! Foods that have anti-flammatory properties are : broccoli, green tea, salmon, blueberries, pineapple, nuts,  tomato, spinach, cauliflour, avacodo, and dark chocolate(yeah, but in moderation of course/ LOL). and the list goes on and on.

4.Epsom Salt baths - When it is applied while running a warm bath   it breaks down into magnesium and sulfate; these properties are absorbed through the skin can  relax muscles, looses stiffen joints,and removes toxins and inflammation from the body. And you don't have to worry about breaking the bank with this epsom salt is very cheap and sometimes can be purchased for as little as a dollar!!! If you need alittle scent to your bath lavendar scented epsom salt is also available.

Nothing comes between me and my Epsom Salt bath at the end of the evening!! lol

5. REST - Yes  rest!!! It may seem like a no brainer but you will be surprise how less we all sleep.

As you rest the body has time to repair it self. There is nothing wrong with rest days or taking a day off between high intensity workout outs. Believe me your body will thank you for it!

So before you give up on your fitness goals of becoming that fitchick I know that's inside of you, try these tips!!

Lose Weight and Grow your Hair!!

Having a healthy diet  and  exercising can do wonders for your body. Not only will it get rid of a few pounds but did you know it can also grow your hair longer and faster?!!

Here are 3 food that will promote healthy long hair:

Salmon

Salmon:

Salmon is a nutrient-dense food packed with protein. Protein can help you lose weight by making you feel full longer. The fish oil you receive from Salmon along with a little exercise can reduce body fat. But I guess you're saying now well how will that make my hair grow Vanessa? Well let me tell you  the Vitamin D and Protein that is in this wonderful fish will help you to have a healthy scalp so your beautiful hair can start growing. You need a healthy scalp to produce healthy hair!

Egg Yolk

Eggs:

Eggs contain essential amino acids and are loaded with protein that has been know to boost your metabolism through a process called "Thermic Effect of Food". Thermic Effect of Food is the energy the body uses just to metabolize your food. Eggs are a great source of Omega 3 vitamins. Now this leads me to explain how egg yolks will assist in your  healthy long hair journey. Some of us have been know to do a protein treatment on our hair using raw eggs. Yes this is effective but if you just cook and eat  the eggs the results are far more beneficial.  Egg yolk contains Vitamin B7, and Biotin. Yes Biotin everyone wants to take a Biotin supplement when all you have to do is just eat the correct foods.Notice I say Egg Yolk be careful to much egg whites can actually block the absorption of the much needed Biotin. So eating a fried or poached egg can give you 25 micrograms of  Biotin when only 30 micrograms of Biotin is needed.

Sweet Potato

Sweet Potato:

Sweet Potato is loaded with dietary fiber. Fiber absorb water making you feel full.  It also regulates your blood sugar. Regulated blood sugar reduces sugary cravings which in turn helps you control your appetite. Sweet Potato are full of beta carotene which gives it that orange color. When it is digested it is converted into Vitamin A or Retinol. Vitamin A promotes hair growth, prevents lifeless dull hair and dry scalp. So just pop a Sweet Potato in the oven and let it bake then add a little cinnamon to it and enjoy.

Sometimes we look for that golden hair product that is going to give us long luxurious hair when a lot of times  that golden product is food that is at our super market, farmers market or in our refrigerator. Having a healthy diet will not only help you to drop a couple of pounds but help you on your journey to healthy hair and Ultimately a Healthy Life.

Have a blessed day!

Haircare vs Exercise

Do you sacrifice your Health for your HAIR??!!!

As much as I care about my hair I do not let it be a reason for me not to care more for my body!
 I workout 5 days a week and the last thing that is on my mind when I am busting out my last rep is my hair.   As a African American woman I notice that sometimes I am the only or one of the very few black females getting it in.  I tend to do majority of my workouts outdoors just because I love the view. I see all other races and ethnicity out there" working on their fitness" except us!!!! I know its not because we can't do it, or that we don't have the time, I know for many of us its the hang up over our hair!!!
Before you jump down my throat I have asked many black women why don't you exercise, and one of the reasons I kept getting was " Girl I don't want to sweat out  my hair!" And the response in my head was if you don't have a healthy body your hair (which grows from the inside out) can't be but so healthy!!!
As a community we are plagued  with so many diseases and health issues that eating a healthier diet and exercise will lower our chances on contracting those issues.
So if your hair is what's standing between You and Healthier life than I believe it's a conversation worth having!
There are so many ways you can still strive for a better healthier you and keep your hair popping!!!
Whether you are on Team Natural or Team Relaxed or Team Weave you can have beautiful hair and a healthier body!!!
There are sweat head bands such as the Gym Wrap  created  by the lovely Nicole Ari Parker at .
 http://store.saveyourdo.com/ that will help keep our beautiful styles popping and fabulous.

Here are some Tips to care for your hair Pre & During Workout:

Team Natural : Beautiful Bantu Knots can be done before workout and after workouts. After workouts remove Bantu Knots for a beautiful wavy style. Pin Twist are another protective style that looks absolutely fabulous during and after workouts.

Team Relaxed: If you have long hair you can put it in a top ponytail with a bun and apply a silk scarf or a Gym wrap or Dri sweat head band to soak up the sweat. But if your hair is short and not long enough for a ponytail then Dri Sweat headband can still be worn to keep that style in check!
http://www.sallybeauty.com/headband/SBS-543779,default,pd.html

Team Weave: A Satin Lined Cap can be worn. Do not use a cotton bandana because the friction of the material will lead to breakage  so use satin or silk to preserve those edges.
http://www.satinlinedcaps.com/

Don't let your HAIR determine how you LIVE YOUR LIFE!!!
A HEALTHIER YOU WILL PRODUCE  HEALTHIER HAIR!!!!!

Stay tuned for Post Workout Tips.....

Have blessed day!

Cocoa Butter for your hair??!!!!!

I know we all know about cocoa butter for your stretch marks,chapped lips and for aging skin, but have you ever tried cocoa butter for your hair?!!! Well if you haven't then you must try it.
But before you began lets talk about where did cocoa butter come from.  Cocoa butter comes from cocoa beans which  are a native to the parts of South and Central America.  Cocoa beans are a high antioxidant containing a significant amount of polyphenol and flavanoid antioxidants.  Some of the antioxidants remain in the cocoa butter after it has been separated from the beans solid.  Cocoa butter is a healthy fat mostly saturated fat just like its counter partner coconut oil. It is very moisturizing and has been linked to a decrease in dandruff and healthier hair follicles.  Cocoa butter also has been known to prevent the onset of male pattern baldness.

So your still not sure what to do with it??? Well here are several ways to use cocoa butter for your hair; just by melting a little in the microwave and applying it to your hair prior to shampooing for about 20 minutes BAMB!!!! you just got yourself a Pre-Poo!!
Next if you are trying to combat frizz, apply a little to the palms of your hands and smooth onto your hair.  And just like that FRIZZ BE GONE!!!!
Cocoa butter can also be rubbed onto the scalp.  This will make your scalp have a healthy oil production that will leave your hair stronger, beautiful sheen and thicker.  It can also reduce dead and split ends.
But my absolute favorite way to use Cocoa Butter on my hair is as a Leave-In Conditioner. That's right a Leave-In Conditioner.

Here is all you need:
                                       Cocoa Butter Leave-In Conditioner
  **depending on the length of hair you may need to double ingredients, I'm still rocking my TWA **
1/2 cup  of Cocoa Butter
2 tbsp of Coconut Oil
1 1/2 tsp  of Vitamin E Oil
A couple of drops of Vanilla essential oil

• Combine all ingredients except Vanilla essential oil  in a small saucepan
• Melt over low heat stirring constantly
• Once melted remove from heat pour into air tight container
• Add the Vanilla essential oil
• Place in freezer for about 10-15 minutes
• Remove mixture and let soften(mimicking the consistency of butter)
• Apply to clean hair
•  Dry hair as normal

Trying these tips cocoa butter may become a permanent staple in your healthy hair regimen.

Have a blessed day!

Protecting your hair while Swimming

It's that time again when we will be visiting the pools and beaches often. Truth be told living here in Florida swimming can be done all 12 months and I love it!!! But for majority of the country this is not so.
We are always talking about protecting our skin but sometimes fail to leave out protecting our hair. There are several steps that can be done to assure you that your beautiful mane will stay healthy while showing off your summer body!!!
Here are some steps to take:

1. Wet hair with clean/tap water before getting in the pool or ocean.

Your hair absorbs approx. 30% of its own weight, so if your hair is full of clean tap water it will decrease the amount absorption of chlorine in the pool or salt in the ocean water.

2. Apply a serum that is silicon based to your soaking wet hair.

This will create a barrier from the elements.
** If you must put on a swim cap make sure its silicone lined in the inside as well.  I usually do not recommend swim caps because they can be too tight and pull the hair out when putting them on and while taking them off.**


Now that your hair is protected get in the pool/ocean and show everyone your Olympic style strokes!! LOL!

When you get out of the pool/ocean there are just a couple more steps to take.

1. Rinse your hair with tap water.

2. Shampoo  your hair.
If you are done swimming for the day shampoo & condition your hair with a shampoo that contains phytic acid. This shampoo will remove the chlorine or saltwater that was able to penetrate the hair shaft.

One example of this type of shampoo is ION Swimmers Shampoo.  Its 100% Vegan & Sulfate free, and protects from Sun damage and Chlorine damage.

3. Condition your hair.

Use a very moisturizing conditioner . One that I love is Awapuhi  Ginger conditioner by Ogx. This conditioner softens the hair and moisturize you hair and stimulates your scalp.

And let's not forget to apply a leave in conditioner as well.

There is also a leave-in conditioner by ION called ION Swimmers leave-in conditioner.  For my blondes out there it protects your hair from having that green tint to it that sometimes chlorine can leave behind. It's also 100% Vegan! (this can also be sprayed on hair before entering the water for extra protection).
This is a  great leave in that helps with detangling and will rehydrate your beautiful mane!

So now you can swim freely!! Be safe out there!!!

Have a blessed day!

Benefits of Scalp Massages

We are always talking about how we want our hair to grow, but did you know scalp massages are one of the best ways to get that hair growing?!! The kneading pressure actually warms up the skin and opens the blood vessels which increases the flow and boosts circulation.

Here are some of the benefits of massaging the scalp:

• Promotes hair growth by stimulating the hair follicles
• Improves circulation
• Loosen dead skin/dandruff off the scalp
• VERY Relaxing!!!
• Strengthens hair from the root

When you are giving yourself a scalp massage their are various oils that will make your massage not only relaxing but has add benefits to scalp health.

Castor Oil is great for thinning areas.

Peppermint Oil is not only a natural cleanser but increases circulation.

Chamomile Oil is great for itch dry scalp

 Scalp massages can be done with your fingertips but there are various types of scalp massagers on the market today. My favorite one is called the Scalp Invigorator!! 

This is a vibrating scalp massager with soft silicon grips. It has such a good grip and handle  that can be used in the shower on those shampoo days!! (that way you don't have to worry about dropping it)

This can be purchased at www.mylifemyshop.com

Once you start giving your self scalp massages you are going to wonder why wasn't I doing this before!!. LOL!!!

Give it a try  I know you won't be disappointed!!!

Have a blessed day!!

4 Amazing Moisturizing Conditioner for Relaxed Hair

For all of my Relaxed Hair Diva's our hair can get really dry making a moisturizing conditioner very important. I am always in search of the next best Conditioner. In search of something that is going to make my hair smooth and moisturized. So off to the drugstore I go....

Here are my Top 4 drugstore Moisturizing Conditioner

Pantene Pro-V Truly Relaxed Hair Moisturizing Conditioner:
 Leaves your hair so soft & manageable. Great  for detangling.

ORS Olive Oil Replenshing Conditioner:
Very moisturizing! Great slippage!! Can also be used as deep conditioner!

Aunt Jackie's in Control Moisturizing & Softening Conditioner:
Great for new growth when stretching your relaxer.

  Ogx Weightless hydration Coconut Water Conditioner:
Do not weigh your hair down! Leaves hair moisturized. Smells great!!

So anytime your hair needs a little moisturizing try these great conditioners. You will not be disappointed!!!

Have a blessed day!

5 Blushes for BEAUTIFUL BROWN SKIN

I know Blushes for brown skin!!! Some feel we don't need blush or why would I apply blush??? I don't want to look like a clown with this big red circle on my face. No my beautiful bronze goddess it's not going to make you look like Bozo the Clown and yes we too can "Rock the Blush" as well. It's all about picking out the right shade for your skin tone.

Here I have listed 5 out of many of blushes I believe will work brilliantly with all array of beautiful brownness that we share.

The first one is goes without mentioning really. If you have been wearing make for a while I know you have heard of this first one. 

MAC Blush in Raizin : This reddish-brown tone blush is a oldie but goody. Not too loud and awesome for beginners. This blush gets an honorable mention because it complements so many shades of brown skin tones.

MAC Raizin

Next one is so beautiful and is approved by the ULTIMATE MAKEUP ARTIST Sam Fine!!! LOL

Nars  Taj Mahal: A beautifully golden orange shade. So breathtaking!!

NARS Taj Mahal

Milani Baked Blush in Red Vino: This awesome blush has just enough golden sparkles that will make your cheeks pop!

Milani Red Vino

E.L. F.(eyes lips face) HD Blush in Encore : This Vitamin E enriched blush can look very alarming when first seen but don't let that alarm you. A little will go along way!!! This can be applied after you apply your foundation and before you set your face with your powder. This will make it last longer (for all my oily sista out there). This vibrant color can be blended gently  in a circular motion. Just give it a try I know we try to stay away from pink but this one we can rock!

ELF Encore

Bare Minerals Ready blush in " The Natural High": This golden peachy tone is very buildable and easy to blend.

bare Minerals The Natural High

And last but most certaintly not least is my favorite

Black Radiance blush in Raspberry: This looks absolutely marvelous on deep skin tones. The deep red tone is very pigmented and long lasting.  This may not be very easy to find because black radiance is not sold everywhere but I guarantee once you find it the price alone will put a smile on you face!

Black Radiance Raspberry

These beautiful blushes will only add color to your beautiful bronzed face. So don't be afraid try them out  makeup is all about expressing your self.

Have a blessed day!!

High Porosity?? Low Porosity??? Which one do you have????

Lately I have been seeing a lot of products coming on to the scene talking about the "porosity of your hair". I was like "Umm that's interesting. Do they know what "Porosity" means? And if they do know Do they know why they their hair has low or high porosity level??  And most of all Do they think these products will change it?

First things first lets go over what "Porosity" means. Hair porosity is the hairs ability to absorb and retain moisture.  There are 3 levels: Low, Normal, High.  The degree of porosity is related to the condition of the cuticle layer of the hair.
Hair that has a compact cuticle is naturally resistant to being penetrated by moisture which is called hydrophobic.
Hair with raised cuticle layer is easy to absorb moister is called hydrophilic.

Hair with low porosity(hydrophobic) has a hard time with processing chemical services so it requires a more alkaline solution. An alkaline solution will raise the cuticles allowing for saturation and processing to be done to the hair.
Hair with high porosity(hydrophilic) is usually hair that has been over processed. So less alkaline solutions with a lower pH level is needed.  Because the hair is so porous it will not retain any moisture it has absorbed.
Now that you know what porosity is lets do a porosity test so you can find out which one you have.  There are 2 tests that can be done.
Test #1
You can check from 4 different areas of the head.

• hairline
• temple
• crown
• nape

Hold the hair strand securely and run your finger along the hair strand.  If the hair feels smooth then your hair cuticles are compact,dense it is resistant(low porosity)
If if feels slightly rough it is porous.
If it is Very Rough, Dry, or Even Breaks it is highly porous and Over Processed(high porosity)

Test #2

• Fill a glass with water
• Take a couple of strands of clean hair and drop them in the water
• Wait 2-4 minutes

If the hair sinks immediately it has a High Porosity.
If it raises back to the top it has Low Porosity.
If it floats somewhere in the middle it has  Normal Porosity.

Now that you did  all of that and you know what your hair porosity level is here are things you can do to manage and or  improve your porosity level leading you to a healthy hair journey.

If you have discovered you have High Porosity hair:

• Routine hot oil treatments are very important and necessary for you.
• Leave - in conditioners, protein treatments are a must.
• Try to use creamy thick deep conditioners
• Eat a protein rich diet.*Remember we are what we eat! What you put inside affects what grows outside.*

Clues for high porosity hair:
Really quick drying time
Dull hair / lack of shine
Over processed
Tangles easily

If you have discovered you have Low Porosity hair:

• Deep condition your hair with heat. ex: Sitting under a hooded dryer, dryer bonnet, or warm towel is your best friend!!
• Use clarifying shampoo's to remove buildup

Clues for low porosity hair:
Does not retain moisture
Does not hold styles
Product easily buildup on surface of hair
Hair butters leave hair feeling oily

So do you need products specifically geared for your porosity level? NOOOOO!!!!!
All you need to do is make a conscience effort and make the products you have work for you.  Don't over process your hair with different chemical services( relaxer and/or color) and heat damage.
Listen to your hair and give it what it's asking for.
This will always lead you to healthy hair.

Have a blessed day!
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5 Gorgeous Lipsticks for Beautiful Brown Skin

Lipsticks on our skin whether we are cafe au lait, mocha, butter pecan, or deep chocolate can be very beautiful.  There is no limit to what we can do we can choose colors that are Neutral,Classic and even  go B-O-L-D!!. We can wear them all!!!
Here are just a few to try:

1.If you are looking for something neutral that can be worn anytime than Teddy Bear by Milani is the one to get!  This lipstick is a beautiful cool tone nude. Even though it is a matte it is still very moisturizing leaving your lips soft and smoothe.

Teddy Bear

2. Another nude that looks absolutely stunning on darker skin is by Dior Nude in Twill. This lipstick has a caramel shade tone to it.

Twill

3. Nothing says"Classic" like a red lip. Allow me to introduce to you Dior's Blazing Red.  This lipstick has a bright red hue with a orange undertone. So classic and elegant.

Blazing Red

Now that you got your nudes and a classic red that every women should have now lets step on the wild side and get a couple of statement colors that will make everyone say" Who's that Lady?!!"

4. Let me suggest Givenchy Le'Rouge in Mandarine Bolero.  This is a awesome tangerine shade lipstick.  Wearing this lipstick you must let your lips do the talking and your makeup be the background singers. With the great lip liner you are ready for the world!!

Mandarine Bolero

5. Another statement lipstick but on the opposite side of the spectrum is Cyber by Mac.  This deep purple will make be make your confidence level soar to the next level!

Cyber

All of these beautiful lipsticks look gorgeous on our beautiful brown skin, so get out there and explore the wonderful world of color.

I believe all women are PRETTY without makeup - and can be PRETTY POWERFUL with the Right Makeup!!!

Have a blessed day!

My 2016 Oscar Favorites

I know there was so much controversy around this years Oscars but the hair stylist and makeup artist in me could not keep myself away. I love the red carpet, checking out everyone beautiful gowns, hair and makeup.

But before I get into who were my favorites  I want to say "Congratulations!!" for winning their first Oscar.  This goes to the hair and makeup team:  Lesley Vanderwalt, Elka Wardega, Damian Martin for winning "Best Hair and Makeup" for George Miller film Mad Max: Fury Road.

Now some of my favorites on the red carpet was Charlize Theron wearing Diore' Haute Couture

Charlize Theron

Lady Gaga wearing Brandon Maxwell

Lady Gaga

Priyanka Chopra styled beautifully in Zuhair Murad

Priyanka Chopra

And of course my girl Kerry Washington looking  beautiful as always rocking Atelier Versace and shoes by Gianvito Rossi

Kerry Washington

Now I can not leave the men out. There was some handsome men strutting down the red carpet as well.

Kevin Hart rocking Dolce & Gabbana

Kevin Hart

Chadwick Boseman wearing such a classic look by  Giorgio Armani

Chadwick Boseman

And this handsome young man named Abraham Attah who was wearing Dolce & Gabbana

Abraham Attah

Now I loved  Abraham classic tuxedo suit but that was not the only reason he landed as one of my favorites for the night, The most amazing thing that I believed that should have  been talked about  was that Abraham Attah wore TOMS shoes! Okay Vanessa so what's so special about that? Well by him wearing TOMS shoes they will be donating 10,000 pairs to his home country of Ghana!!! 

Now that I believe is Awesome and Newsworthy!!!

Have a blessed day!

Winterize your feet!!

Winter time is here and just because we won't be flopping around in our flip-flops or sashay away in our sandals means we can neglect our feet!
A brown sugar scrub is just what the Dr. ordered. It's simple, all natural, and smells absolutely delicious. Everything you need comes straight from your kitchen.
So let's get started....

All you will need is:

1 cup  Brown Sugar

1/2 cup Coconut Oil

1/2 tspn Vanilla Extract

1 glass jar

Simply mix all the ingredients together in the jar. And just like that you are done!!
That wasn't so bad,right??
You can apply to wet or dry feet. Rub in circular motions paying attention to heels. Rinse with warm water. Pat Dry.
Presto!!!! Not only are your feet soft and moisturized but smells wonderful!
You have just winterize your feet!
Now sit back and RELAX!
Have a blessed day!!!