Category Archives: Health & Fitness

May3

The Right Tools for the Job

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The Right Tools for the Job

Last January, when I decided it was time to get myself together and started running on the treadmill as part of my training, I was experiencing knee pain. I’d had a left knee issue about 3 years prior and was diagnosed with chondomalacia of the patella. So, I just assumed the knee pain was attributable to that, the excess weight, lack of conditioning and old age, especially since both knees were starting to bother me. I was using a brace that was not very helpful and eventually purchased the Ace Knee Strap after seeing the contestants on The Biggest Loser using similar knee supports. I figured, if that little band could help control knee pain for people who are severely obese, it should work for me! And, i did!! It worked great!! Most of the time.

So, I started using two knee straps and, for the most part, my knee pain was eliminated or significantly reduced. But then, one day, for reasons I can’t remember, I decided to take a look at the bottom my five year old sneakers (yeah … I said it … five years old *smh*).

Good frickin’ grief. I was shocked. The shoes had NO tread left on the outer edge. Like, NONE!! I was well aware that I should replace my exercise sneakers at least once a year, but I had always let cheapness override common sense. I realized how stupid I had been. But, no more! So, I looked up how to identify the proper running sneaker for one’s needs and hit Dick’s Sporting Goods. I begrudgingly handed over $100 for some Brooks sneakers and headed home with my purchase. And, my exercise life was changed forever.

Do you know, I had absolutely no knee pain when running after that moment? No knee straps necessary. That was really a wake up call to me about sucking up the desire to save money and purchase the equipment necessary to do the job.

So, when I decided to start incorporating more cardio floor work with The Biggest Loser DVDs, I knew that running sneakers wouldn’t do the job. They are not made for that type of movement and the same knee pain that they helped eliminate during running, they were starting to cause when I was doing floor aerobics. So, I hit Marshall’s and picked up some cross-trainers. Ahhh, relief … again.

Running (R); Cross-Trainer (L): See the difference in the soles?

So, all that to say, for those ladies working towards health goals or who just exercise regularly, make certain that you have the right shoes for the job!! Don’t be a dunderhead like me ;) !! Having the right equipment wil improve your work out and help avoid and/or prevent exacerbation of injuries. Need help figuring out how to find the right sneakers? Here are a couple of resources that I found helpful:

http://www.therunningadvisor.com/running_shoes.html

http://www.webmd.com/fitness-exercise/features/how-choose-athletic-shoes

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Do you make certain that you wear the right sneaker for the job? Have you had a similar experience where you eliminated pain from an injury by getting the right equipment?

Apr25

10 Foods that Promote Healthy Hair

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10 Foods that Promote Healthy Hair

by Nicole W. of Loving Me Naturally  

Hey Ladies,

We all have taken the time to find the right natural products for our hair, but what about putting forth the same effort or initiative, when it comes to what we put in our bodies? Below are the 10 foods you should incorporate into your diets for healthy hair.

Salmon
I love love love salmon. We eat this in our household at least once a week. I bake salmon fillets or I make salmon patties. Salmon is filled with vitamin B-12 and Iron.

Dark Green Vegetables
Broccoli and Spinach for instance. I make great spinach dip and I also like spinach salads with, bell pepper, cucumber, carrots and tomatoes!

Beans
I really like green beans and, when I make chili, I add kidney beans to it.

Nuts
Cashews are my favorite nuts, but you can eat almonds and pecans as well.

Poultry
We eat chicken a lot. But also, I make turkey tacos, turkey burgers, turkey chili, turkey spaghetti and baked turkey wings. Mmmmmmmmm!! :o ) Poultry will give the protein that hair needs.

Eggs
Now, I don’t like eggs unless I eat them at Crackel Barrel! Lol. Eggs give us protein and Vitamin B-12.

Whole Grains
Whole wheat bread, which is the only kind I eat, is a great whole grain.

Oysters
Oysters provide us with zinc.

Low-Fat Dairy Products
Skim milk and gogurt provide great calcium. I do not drink skim milk, but I love yogurt, especially Yoplait.

Carrots
Carrots are awesome, especially when dipped in a little ranch dressing. Or, you can add them to your salad. Carrots provide Vitamin A, which promotes good vision and healthy hair.

So ladies, incorporating a good diet into your natural hair journey will only benefit you more!!

Apr24

GOC Contender #48: Me!

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GOC Contender #48: Me!

Y’all knew this was coming, right ;) ?

Name: Shelli aka Hairscapades aka SkillsGill

Goals:

Hair
After I cut off 2 straggly inches in the back on my hair and an inch in the front (see here), I got a professional trim this past Friday. I got about an inch cut off of my longest lengths in the back and 1/2 an inch off of my shorter crown. The plan is to keep trimming the longest length every couple of months in order to keep it at the same length and in the hopes that the crown will catch up with it so I can get that full thickness waist length perimeter that I’ve been jockeying for since the CurlyNikki/Kim Coles GOC last year ;) . I also want to focus on protecting and growing my ultra fine (strand thickness and density) nape hair.


Full length (L); Shorter crown (R)


Please excuse my oily, pre-pooed hair ;) .

Health & Fitness
I can’t believe that I allowed myself to get back here :( . I’m up 15 lbs, to 135 guys (can you see me sucking in my gut in those side poses? *lol* ;) ). Yeah, I know … absolutely ridiculous. So, my goal is to lose 10-15 lbs by the time I go on vacation to Cancun this summer so I’m back at my fighting weight of 120-125 lbs. I have a couple of months to get ‘er done.

This is the thing, I really need to find the work/home/exercise/blog balance. Over the last couple of months, my house has been an absolute mess. Paperwork piled on the buffet and kitchen table, dirty clothes falling out the hamper, clean and unfolded clothes piling out of the laundry basket, worn and discarded clothes covering every free surface except the bed, small birthday items lining the top of the couch, jewelry everywhere but the 3 jewelry cases in which it belongs … I could go on and on. It was bad.

When that happens, I get stressed and become immobilized by inertia. I’ve failed to exercise, eat well, drink enough water and have not even taken my vitamins and supplements in months. I’ve allowed the blog to dominate the majority of my free time and keep me up until midnight or later most nights, resulting in my complete exhaustion almost every day of the week. Now, y’all know I love you guys! But, this has got to stop. So, in order to ensure that I am exercising most days of the week and maintaining an orderly and clean household, my blog posts will become less frequent. I still plan on posting at least once each week day … maybe even twice on a good day. But, the 3-4 posts a day is not gonna happen (except today! LOL!). I need to slow down for the sake of my own health and well-being!! LOL!!

This is why there were no posts on Sunday or Monday. Wei and I spent almost 9 hours cleaning the house and there is still all of the laundry to do! It was major spring cleaning though and my mind heaved a sigh of relief!! I needed this to get myself mentally and physically prepared to get back on my A-game!! Yesterday was Day 1 … again!! LOL!!

Regimen:

Hair

Weekly:

  • Pre-poo and finger detangle dry hair with Vatika oil  (minimum of 30 min.).
  • Conduct Search and Destroys (S&Ds) to eliminate split ends and SSKs
  • Braid or twist pre-pooed and detangled hair in 4-8 sections.
  • Shampoo hair in braids with DevaCare No Poo.
  • Condition and finger detangle further with Herbal Essences Hello Hydration (HE HH).
  • Deep condition with heat (bonnet or winter hat) with JessiCurl Weekly DC, Darcy’s Botanical Pumpkin Seed Moisturizing Condition or Shea Moisture Raw Shea Deep Treatment Masque (minimum 1 hr)
  • Use “Cool and Seal” DC technique.
  • Blot with Curls Like Us Curl Cloth and allow hair to dry until only slightly damp.
  • Apply leave-in (modified Kimmaytube recipe).
  • WnG or TnC to stretch hair (products vary).
  • Air dry and/or bonnet dryer
  • Wear hair out for 1-2 days.
  • Protective/low manipulation style for remainder of week (buns, updos, twists, etc.)
  • Use a mild protein treatment (ApHogee 2 Minute Keratin Reconstructor), as needed (probably every other wash days).

Every 4-8 weeks:

  • Two step henna/indigo (roots only application).
  • Clarify with Terressentials Mud Wash (TMW), bentonite clay mask (working on a homemade TMW recipe!) or a diluted sulfate shampoo.
  • Do a heavy duty protein treatment (ApHogee 2 Step Protein Treatment). This is dependent on the acquisition of a hard bonnet dryer (I may hit Sally’s this week to pick up one I saw on sale for $99).
Daily (?):
  • Massage scalp with EO mix, sunflower oil (to decrease shedding – more on this soon) and/or Wild Growth Oil (I purchased the light this past weekend, but may exchange it for the original formula).

Health & Fitness
I will start the mornings right by eating breakfast and doing Abs of Steel. I will put on my gear immediately upon arriving home from work and exercise. I will not write any posts until after I work-out.

Exercise (next 6 weeks):

After completing my work-out each day, I will post on the wall of our 28 Day Workout Challenge Facebook Group. (If you need some help getting motivated, maybe my post, Motivation, will help. I sure needed a refresher!!)

Supplements (daily after dinner):

  • 1 Pre-Natal Multi-Vitamin (Vitafol-One [Rx] until it runs out, then an OTC pre-natal)
  • 1 Biotin – 2000 5000 mg (Nature’s Bounty – Super Potency)
  • 2 MSM – 2000 mg (Vitamin Shoppe)
  • 1 rounded scoop of Green Vibrance in almond milk or in a green smoothie.

Diet (daily):

  • Breakfast (btwn 6-8 am) – 1/2 c. oatmeal or cooked Grapenuts with 1/2 cup blueberries (Dole frozen/thawed) OR the aforementioned green smoothie; 1 cup of instant coffee w/2 packs of Truvia, 1 tsp agave, a little powdered skim milk or almond milk.
  • Snack (approx. 10 am) – 2% or 0% fat Greek yogurt (fruit variety – Fage or Oikos)
  • Lunch (approx 12:30-1) - Lean Cuisine (chicken/turkey/fish with rice or potatoes) w/added vegetables (spinach, broccoli or sugar snap snow peas) and a piece of fruit (apple, orange, banana, etc.).
  • Snack (approx. 5 pm) – Organic baby food (Ella’s Kitchen or HappyBaby/Tot).
  • Dinner (approx 8 pm) - Lean Cuisine (chicken, turkey or fish w/rice, potatoes, whole wheat or orzo pasta) w/added vegetables (spinach, broccoli or sugar snap snow peas); fruit on occasions.
  • 60 oz or more of water (three 20 oz bottles in a metal thermos)
  • May also incorporate Whey Protein Isolate (WPI) Shake (Nectar Strawberry Mousse) as a post-workout recovery drink.
  • In bed by 11 pm Sun-Thursday (this is crucial)!!!

Need to get back to this!!

Rewards: Finding THE BALANCE!! Oh, and to feel confident rocking the bikinis I purchased last year (and have yet to wear) on my vacation in Cancun!! Improved health and well being!! There’s nothing like feeling strong and energized!

Follow me online: Well … you know. LOL!!

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And that’s it!! If you didn’t get your entry in time to be part of the “official” line-up, don’t fret!  You can still “Play at Home” by creating your own GOC journal or blog, establishing your goals, regimen and documenting your progress!! So …

L E T ‘ S   G E T   G R O W I N G ! ! !

Apr19

Effort = Results

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Effort = Results

Reblogged from Socially Fit:

Click to visit the original post

Walking The Walk

As I was on my way home from work yesterday, I heard two people talking about a particular exercise DVD. This is how the conversation went:

Person 1: I tried that new DVD you recommended. It wasn’t all that you said it would be.

Person 2: I’m surprised because I thought it was great.

Person 1: It’s all just a money-making scheme.

Read more… 193 more words

Thought this was very apropos as many of us have health & fitness goals for the GOC. I've listened to and overheard similar convos. The advice given here is wise and so true.
Apr10

Green Vibrance Bandwagon

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Green Vibrance Bandwagon

Okay, I don’t really know if it’s a bandwagon. It’s just that CurlyNikki and Emily CottonTop have both written about the wonder that is Green Vibrance.

via CurlyNikki

Before I started taking my prenatal, I had a glass of Green Vibrance every morning. It was the only vitamin/supplement that I could ‘feel’ working. It gave me energy and with breakfast, kept me feeling full until lunch. Unfortunately it tastes like swamp butt, and MUST be mixed into apple juice for it to be considered palatable.

via EmilyCottonTop

In my freezer there is almost always a Jar of Green Vibrance, this stuff is so awesome I can’t even begin to tell you! Personally I did not like the taste at first, and still… it is a little challenging to get down. But once you get it in there!! Your cells will start to do back flips. I usually have my Vibrant shot in the morning right before I start my day, and they recommend having another glass at some point throughout the day.

So whats in it???

  • Certified organic Alfalfa Grass juice powder
  • Certified organic Barley grass juice powder
  • Certified organic Oat grass juice powder
  • Certified organic Kamut grass juice powder
  • Certified organic Wheat grass juice powder
  • Wild crafted Hydrilla verticillata powder
  • Certified organic Spirulina powder
  • Chlorella (soft cell, pharmaceutical gradel) (Japan)
  • Stabilized Brown Rice bran
  • Certified organic Beet juice powder
  • Certified organic, de-oiled Flax seed concentrate
  • Certified organic Acerola berry juice powder (25% natural vitamin C)
  • Certified organic Parsley
  • Certified organic Carrot root powder
  • Certified organic Spinach
  • Certified organic Alfalfa sprout powder
  • Certified organic Broccoli sprout powder
  • Freeze dried Green Bean powder
  • Freeze dried Zucchini powder
  • Certified organic Kelp (sea vegetable)
  • Certified organic Rockweed (sea vegetable)
  • Certified organic Laver (sea vegetable)
  • Certified organic Alaria (sea vegetable)

To highlight some of the Benefits:
More complete nutrition; a host of scarce nutrients
Healthy digestion and gastrointestinal function
Healthy circulation
A stronger skeleton
Energy production
Efficient clearance of waste products of metabolism; detoxification
Neurological health
Cardiovascular function and health
Endurance
Supports healthy sugar levels already within the normal range
Strengthened immunity
Antioxidant protection, to reduce biochemical events associated with aging

You can check out the rest of the ingredients and most of the benefits here.


Look at the sheer number of healthy junk in this stuff!!

My order from Amazon ($54.96 for 24 oz. w/free shipping) arrived yesterday and I’ve had it twice since then. Yeah … swamp butt. I mixed it with almond milk and it pretty much tastes like dried grass shavings and dirt mixed in almond milk. *Bleh* However, I’ve drunk worse. I did a detox a few years back and had to drink psyllium husk mixed with water. The taste was very similar, but it was 10 times thicker and may have been the most disgusting thing that I’ve ever forced down my throat. I had to repress my gag reflex every time I drank it. After a few days, I found psyllium husk caps and replaced the “drink” (I use that term extremely loosely) with the quickness!!

Anywho, I’m hopeful that Green Vibrance will give me the energy that I’ve been seeking, ‘cuz Lord knows that I’m not getting the sleep that I need. Although that green smoothie was delicious, I wasn’t getting the awesome and sustained boost that I used to get when I juiced veggies and fruit. However, I know that I don’t have the time nor desire to juice. So, keeping my fingers crossed that this will be a less labor intensive, but adequate substitute (just need to find a better recipe ;) ). I need something that is going to keep me going all day, so that I have the energy to get through work without three cups of coffee and make it home with the steam to blast through a work-out and write a few posts!! ‘Cuz yeah … after getting home after 7:30 p.m. last night and taking a call that went until 9 p.m., I blew-off working out again :( . On a good note, I did do Abs of Steel yesterday morning and ate well. But, I soooo have to do so much better.

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What keeps your blood pumping and energy levels high throughout the day? Have you tried Green Vibrance? What do you think of it? Any recipe recommendations to make it a bit more palatable?

Mar17

PSD v. 1.2: Day 1

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PSD v. 1.2: Day 1

Need to clean this mirror. *lol*

As I indicated in The Big 4-0, yesterday, Project Scale Down is back in effect. Since the first project wasn’t entirely successful as I missed two days, didn’t eat the best and completely fell off the wagon once the 28 days were done, I’m calling this Project Scale Down Version 1.2 aka PSD v. 1.2 ;) .

For each of the next 28 days, I will do at least 20 minutes of exercise. I was inspired by Chy’sCurlz, who has continued to maintain a daily workout schedule , increasing the stakes from 10 to 20 minutes of activity a day. Again, I will be training with kettlebells, treadmill and the Brazil Butt Lift (BBL) DVD series. I’ve also added a few other DVDs to the workout library: The Biggest Loser Cardio Max, Jillian Micheals Ripped in 30 (which I haven’t even opened yet) and Kathy Smith’s Cardio-Kickboxing.

As I mentioned yesterday, I will post when I complete my workout each day on the wall of our 28 Day Workout Challenge Facebook group. I’ll probably limit the posts on here to weekly or bi-weekly unless a lot of you indicate that you like to see them here every day.

But, I am posting Day One, so that you know that I did get it started:)!

Day 1:

  • 10 minute Abs of Steel routine. √
  • 28 minute, low to medium intensity Cardio Axe/BBL routine. √

Now it’s 3 pm and time to hit the shower (ya think?) and then the grocery store to pick up the rest of the ingredients I’ll need for that green smoothie!

Lata Gatas!!

Mar17

4 Minute Metabolism Boosting Workout

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4 Minute Metabolism Boosting Workout

A friend posted this video on Facebook today and given that I’m trying to get back on my fitness grind, thought I’d share it! It’s not enough to meet my 20 minute a day quota, but would be a great way to get going in the morning and can be applied towards the daily goal! Plus, a four minute routine that boosts the metabolism for 36 hours thereafter? That’s a win/win!

via DietHealth

Mar16

The Big 4-0

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The Big 4-0

*Sigh* You know, it’s been a stressful couple of weeks and my hair has pretty much been the last thing on my mind. I’ve just been so fatigued and feeling a bit overwhelmed by the demands of life. Nothing earth-shattering, just work, family, home and the blog. Nothing to complain about really as I don’t have the biggest demand of all: kids!! But, you know, complain I will;). Anyway, that’s why I haven’t posted as much in the last couple of weeks. I just haven’t been able to get my brain to function enough recently to write, edit and/or experiment with my hair and products too much. Plus, I’ve been feeling under the weather the last couple of days, so that really didn’t help the end of this week.

Anyway, I know that a big part of my lackluster mood and increased stress levels is that I’ve allowed my healthy eating habits and exercise regimen to fly out the window since the end of my 28 Day Project Scale Down. My body has been revolting against the massive amount of cheese and refined carbs in my diet, as well as the lack of activity, by dunning me with aches and pains. Exercising and eating well contributes to my overall sense of well-being, accomplishment and self-image. Plus, I just feel so much better, have more energy and am able to work with greater focus and efficiency.

That being said, it’s time to light that fire again. Forty is looking me dead in the eye and I plan to be Fit & Fabulous in my Forties;). In addition, I have a beach vacation and our second annual Rugged Maniac in July to motivate me. So, look out ladies, Project Scale Down is back in effect! I have 10 pounds to lose and I plan to start with another 28 Day Workout Challenge, exercising for at least 20 minutes a day and posting when I’m done on our Facebook page here (feel free to join in the fun!).

In regard to nutrition, I’m getting back on my normal regimen and think I may also try having a green smoothie for the first couple of weeks to boost my energy and nutrient levels. Think I’ll try the following Green Smoothie recipe I saw in the article, 5 Nutrients for Healthy Hair Growth in One Smoothie, on BGLH earlier this week.

via BlackGirlLongHair.com

1 cup of almond milk (Provides Protein, Potassium & Zinc minerals)
1 Organic Banana (Provides Vitamin A, B, C, E & Iron minerals)
1 Handful of Spinach (Provides Fiber, Protein and Cancer-fighting Antioxidants)
1 Handful of Kale (Provides Vitamin A, C, K, & Sulfur for Detoxification)
1 Tablespoon of Flax Seeds or Chia Seeds (Provides Omega-3 Fatty Acids)
1 Organic Pear (Provides Calcium & Fiber)
½ Cup of Ice

Sounds good and energizing to me! I hope! I feel like I can commit to a smoothie over juicing as the blending and clean-up are easier and quicker. We’ll see. Fortunately, Wei is feeling just as motivated as me, so I think that I’ll have a partner in crime ;) .

So, that’s it. Just wanted to tell you guys what was up with my posting frequency as of late and give an update on the health and fitness front. Time to get it in!!

(p.s. But, I’m still having buttercream on the big day next week!! Frick! I can’t believe it! 40!! That ish warrants cake ;) . *lol*)

Jan31

Project Scale Down: Day 28 …

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Project Scale Down: Day 28 …

… put me on my butt!!! I did hot yoga again last night. My thighs and boo-tay were already sore from Sunday and I was done towards the end of the class and in child’s pose for the last couple of segments. When I got home, I couldn’t function afterwards. I took a shower and tried to recover on the couch for 20 minutes, so that I could get up, eat and write posts for today. The only thing I did was halfway sit-up on the couch, eat most of a Salmon Lean Cuisine, started to feel a bit nauseous, drank some water and crawled to bed for the night. So, I’m writing this post, gonna try to do two of the posts I planned for day and then get to work!!!

Day 28:

  • 75 minutes hot yoga. √

(I’d feel more enthused if I had made it 28 days straight, but after missing not 1, but 2 days, this is feeling a little like an empty victory. Nothing to it, but to do it! Or try it … again!)

 

 

 

Jan29

Project Scale Down: Day 27

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Project Scale Down: Day 27

So, I returned to hot yoga (Vinyasa Flow) today!! I felt really good and am pleased that, although I’ve only been doing short work-outs, the consistent exercise routine really seems to have paid off. The room got up to 102°, but I didn’t even really feel it too much other than sweating. A couple of months ago, I was on my a@#$ about 20 minutes into class and couldn’t get it together for the life of me!!

BENEFITS OF HOT YOGA:

Health and Fitness:
As I’m sure you don’t need me to tell you, yoga improves cardio capacity, strength, balance and flexibility. According to FitDay.com, “Vinyasa classes typically burn 445 calories per hour, or the same amount as jogging at a slow pace for 60 minutes.” But, I swear to you, I think that I burn more and my instructor told me that you can burn up to as many as 800 calories in a 75 minute class.

Skin:
Today, my yoga instructor told me that there was a study published in this month’s issue of Prevention magazine that indicates being in 70% humidity reduces wrinkles! I couldn’t find the article online yet, but believe you me, I’ll be looking for it to share with you guys. I did notice that the appearance of my skin improves and my forehead wrinkles decreased when I was doing yoga twice a week last year. I thought it was a combo of the increased water consumption and sweating out toxins. Maybe the humidity in the room was a factor as well! So, I’ll keep looking for that article online to update this post and validate the information. However, again, even without the humidity factor, I did notice a reduction in the appearance of wrinkles and improvement in tone when I was doing yoga regularly.

Hair:
Yup, believe it or not, yoga … more specifically inversion poses in yoga … may have benefits for hair. This is because being upside down increases blood flow to the scalp and, hence, may help stimulate the cells that promote growth.

via LiveStrong.com

The average person grows hair at the rate 1/2 inch per month and has 100,000 strands of hair on their head. The best way to grow long, thick hair quickly is to increase your blood circulation, which will stimulate your hair follicles and help your hair to grow at the fastest speed possible for you. Scalp massages, inversion exercises and brushing your hair will all increase the speed of growth. The more hair you grow, the thicker the appearance will be. …

Do yoga poses like downward facing dog, forward fold, headstands, handstands, and peacock to put your body in an inverted or partially inverted position. Yoga Sun Salutations include these poses so most classes and DVDs will work, or you can learn them from an instructor and do them at home. Forward fold is the easiest of these poses to do. Start by standing up straight with your legs and feet together. Reach your arms over your head and bend forward at the waist as you reach for your toes. Breathe in and out through your nose and relax your neck allowing the blood to flow to your head.

So yeah, definitely trying to get back into regular hot yoga sessions so that I can realize all the benefits!! I mean, I was looking at some of my videos from the summer and boy can I see the difference!!

Day 27:

  • 75 minute Vinyasa Flow hot yoga class. √