Monthly Archives: January 2012

In His Eyes: Malcolm Jamal-Warner

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Malcom-Jamal Warner is recognized by most as “Theo” from the legendary Cosby Show. What many do not know is that he is also an accomplished director, poet, bass player, voice actor, author, activist, speaker, producer and director. He’s been low-key for a while, but has stayed relevant with recent re-occurring roles on Sherri, Dexter and Community. But now he’s back in the spotlight starring in and co-producing a show on BET called REED BETWEEN THE LINES with co-star (and co-producer) Tracee Ellis-Ross.

After an episode that addressed natural hair and self-image, I felt that it was perfect timing for me to reach out and ask him a few questions for Hairscapades. So, without further ado … Mr. Malcolm-Jamal Warner …

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by Weusi

Q: Who were some of the people/celebrities that you saw as beautiful growing up, peers and elders (natural, straightened and/or relaxed hair)?
The woman who I thought were beautiful totally ran the gamut. I had a wall full of Ola Ray pictures. We all loved Janet Jackson and Kim Fields. My mother and the majority of her circle of strong, independent Black woman for the most part had either fros, short fros or really close-cropped cuts.

Q: Your mother wears her hair natural now. Has she always? If not, do you remember how you felt when she went through her “big chop?” How did people around you respond to her hair? Did you ever get jokes about your mother having more waves than you?
My mother always had short hair. She did go through a period where she had braids and then enough hair to perm, which was such a huge difference because, ever since I was a baby, she had always worn her hair natural. I think she went through a period where she decided she wanted to try something different just to say that she did it. When she did the big chop after her locs, we all kinda said, “Ahhh, there’s the Pam Warner we know.” Lol. But it has been cool to see her take her journey with her hair.

Q: Did you grow up around other women that had relaxers or natural hair styles? How did that influence your idea of beauty?
Because I grew up around those strong, independent Black woman with natural hair styles, I think that may have had a significant impact on my attraction to women with natural hair. There’s a certain confidence that a woman has to have to rock natural hair, especially a short do. And, given the prevalence of perms, extensions and weaves, that confidence is often pretty sexy.

Q: You recently aired an episode of your new show, Reed Between the Lines, where you touched on the dynamics and “politics” of women with natural hair. Can you talk about how that came about and why you felt it was a worthy topic for an entire episode?
It was a storyline the writers came to us with already. Everyone felt that it was an important topic – none of us had seen it handled like this in a sitcom before. Tracee especially gravitated toward it, because it was something she could relate to given that her hair may even have a bigger fan-base than she does! It was also important to us to handle it in a way that, though the topic is specific to the Black family dynamic, it could still be told within the universal message of letting young girls (and all people for that matter) know that changing yourself just so someone would like you is never a good idea.

Q: Your co-host and co-producer of the show is an ICON in the natural hair care world. Does her hair always look great? Do you have any idea what she uses on her hair?
I haven’t the slightest clue! Lol!

Q: You used to have locs. For how long? What was the inspiration for them and what prompted you to cut them?
It’s crazy, because during my early 20s, my best friend and I worshipped Das-EFX. We took the time to decipher practically every verse from that first CD, which was no easy feat. But, as much as we loved them, whenever we asked ourselves if we’d ever grow locs, we were both like, “No.” Some years later, my mother started growing locs. And, as you know, when locking, you have many a “not good” hair day. I used to see her rock those days with a little extra pep in her step and her head held a little higher because, for her, it wasn’t about how her locs looked; it was about how they made her feel. I admired that self-assurance she carried, no matter what anyone else thought (Not even me – I used to tease her when she was twisting, only because I didn’t think she’d commit to it. But to my surprise she did.). The year I did my first 10 day fast, I spent a lot of time by myself on a mini-spiritual journey. It was the end of the first season of “Malcolm & Eddie” and, once I knew we were picked up for a second season, and therefore had job security, I decided to loc. I said I would give myself 10 years. Once the show ended, my manager, agent, and publicist were all suggesting I cut my locs, because they felt that they were getting in the way of my getting jobs. My feeling was that I didn’t grow my locs for anyone else and I wasn’t going to cut them for anyone else. I knew people who cut them before they were ready and regretted it. I did a show with Goapele shortly after she cut hers. And, in her post-loc glow, she told me to only cut them when I was absolutely ready. I knew I wanted to glow like her, so I waited until I was absolutely, beyond a shadow of a doubt ready. I had done enough acting work to document my locs, had gotten out of the journey what I needed and was ready to move on. Turns out, it was exactly 10 and a half years.

Q: Can you talk about the power dynamics and the community’s response to men with locked hair? (Don’t front and act like I was the only one getting pulled over on the highway and asked if I had any weed when I was walking down the block!)
Generally, I had a positive response to my locs. Of course, there were women who would say, “Why’d you do that? You look better without dreads.” But even now, since I cut them, there are women who say they think I looked better with them, thus proving, you can’t please everybody. Lol! I’ve been told by many people that, because of my public “mainstream” image, my wearing locs eased the threat a bit and helped make them more “acceptable.” I think as long as people refer to them as “dreadlocks,” there will always be a level of intimidation and prejudice because, as we know, there is nothing dreadful about wearing locs.

Q: Have you ever kept up with the hair regimen of your lady? Like, do you keep up with her? Do you know how often she washes her hair? Conditions? Colors? Deep conditions? Etc.?
No, actually. I just know I like it.

Q: Have you ever been one to know what your lady uses on her hair? If you were walking down the beauty aisle, would you know what to pick up for her?
There’s a gang of stuff in her bathroom cabinets, but I don’t know which stuff she uses regularly.

Q: Her hair is ALWAYS fly. Does she allow you to play in her hair or does she keep it wrapped up in scarves and bonnets?
She only wraps it when she goes to sleep.

Q: Have you ever dated a sister that HAS to wear “headgear” to bed? What kind? How do/would you deal with that? What’s your preference … bonnet, scarf, do-rag, hat!?!
The funny thing is, when I had to work with that the most, we both had locs. So, she’d wear a bonnet and I’d rock the do-rag to bed. Some nights, it made for some interesting night-time fun!

Q: Have you ever dealt with someone who had braids/extensions? How do you feel about the “purchased” hair?
I’ve never really been big on extensions and weaves and the sort. I get why some women prefer them or feel they may need them. I also know that, in some cases, it’s just easier to rock the purchased hair. I don’t discriminate. But personally, I want to run my fingers through my woman’s hair and play with it without concern for pulling something out.

Q: Is there anything that you want to share about hair, hair politics, black men caring for daughters with natural hair (Hint, hint! Haha!)?
A fly hairstyle with a whack attitude is a waste, but a pretty a@#$ smile trumps a bad hair day every time.

Q: You are a good-looking, stable, intelligent, socially conscious, spiritually and community grounded brother … why don’t you have any kids and/or why aren’t you married (Haha!!)?
Hahahaha. Don’t count me out just yet, brother …

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Proportions: Cropped Vest with Long Shirt

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This is my outfit from yesterday. It is actually a look that I started rocking back in college. Except, back then, I wore it with this really cool tuxedo shirt with embroidered details and a little light blue denim vest. The vest has since been donated, but the shirt is in the closet waiting for me to find some replacement cuff links and figure out how to make it white again (how do you get rid of that “yellowed” look? I’ve tried vinegar with bleach. What about baking soda, vinegar and bleach?).

Anywho, what I think makes this outfit work is the proportions. The cropped vest nips in the look of a long shirt (which is not meant to be tucked) over wide leg pants. Again, these are very old items. The vest is probably almost 15 years old and came from Contempo Casual (are those still around??). I’m not sure where I bought the blouse, but I do know that those were gorgeous pleats in the front that the dry cleaner ironed out:/. Those would have made the look nicer. If I didn’t hate ironing, I would have re-created them. You could probably find a shirt similar to this by checking out the maternity section of a Target or Kohl’s or whatever. The pants are from H&M back in the day and part of a suit. I actually bought two pair as I love the fit so much! And the shoes, which you’ll see below, are from Nine West, I believe. My sister picked them up for me and I think she got them on sale … like, for $19. She got a pair for herself on sale and when she saw them again, she hooked a sista’ up;)!

My ring is a little piece of costume jewelry that I probably picked up at Marshall’s or Macy’s or somewhere like that. My earrings are clip-ons (they are actually comfortable; didn’t bother my ears ALL day!) that I acquired during my Goodwill haul from a couple of months ago. I got them and a matching pin that didn’t work with this outfit, but I can’t wait to wear them all together.


One thing about this outfit, you might need to adjust the cut of the shirt or pants if you are top-heavy or have a large stomach. If you’re top heavy, a looser vest may be better than a fitted one. A fitted vest may be too snug and make the bossom appear larger still. The reverse is true for the shirt if you have a larger stomach. I would suggest going for a straighter cut shirt with a long hemline that will skim over your stomach and hips and not blouse out so much. This will help avoid looking pregnant. But, if you are pregnant, I think this is a totally cute, professional look for work! For both the top-heavy and those with larger stomachs, a narrower, straight-line slack might help slim the look as well. Finally, you can make this look work for the summer too by switching out the wide-leg pants with cropped ones and replacing the pumps with wedges!!

So, how’d I do with this one?

Project Scale Down: Day 28 …

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… 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!)

 

 

 

“Protective Style”: Relative Term?

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by M of Hair and Other Stuff

Yesterday I had a conversation about twist outs with a friend who has natural hair. She expressed frustration about the fact that she loves the way twist outs look but they don’t last long and they require entirely too much hair manipulation. She has also noticed that she loses much more hair when styling a twist out than not. That got me thinking about my own relationship with twist outs and with protective/low manipulation styles. I read about this a while back on a blog post from Jamila of College Curlies: Are Protective Styles Damaging Your Hair? Dunno why it didn’t click with me then.

It occurred to me that twist outs and/or low manipulation styles are only protective for people who don’t have to retwist or manipulate often … duh! LOL. I have a theory that this has something to do with hair texture/elasticity or the springiness of one’s hair, if that makes sense. I have a friend with super springy hair who can rock a fabulous twist out from 5-7 days. That’s definitely not the case with me. My twist outs only look stellar on day one, if that. I’ve decided to revisit the wash and go ( WnG) and the puff.

If I remember correctly I experienced the most growth when I was wearing WnG’s and knew nothing about natural hair “rules”. I was using the Pantene Curls line conditioner as a leave- in and wetting my hair almost every day.

Now I’m certainly not going to be washing or wetting my hair every day this time around. I don’t know why I was just doing the most back then. *lol* I am also going to alternate between roller setting for a bun (to protect my ends) and the WnG Puff :-)! Wish me luck.

Do you find “protective” styles require too much manipulation for your hair? Weigh in!

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I’ve worn twists sporadically over the last couple of years and love the look … on others! LOL! I have the same problem as you M in that they tend to unravel pretty quickly and require re-twisting every few days. As I try to keep my daily manipulation low, twisting is not a regular protective styling option for me and that’s why I do a lot of simple updos. However, every now and again, I’ll want to experiment with twists again and try a new product to see if it’ll give me the hold to allow the style to last longer. Murray’s Loc and Lock gel does an okay job, but I doubt I’ll ever have twists that last two weeks without a lot of re-twisting.

Hairscapades Grow Out Challenge: Part Deux

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Hairscapades GOC – First Round (Final Updates Due):
It’s coming to an end ladies!! Can you believe it? Six months already! I’ll be looking for updates from you guys over the next couple of weeks! Regardless of whether you achieved your goal(s) or not, we’d love to hear from you! It’s not always about the end game. Most often, it’s about the journey. What have you learned about your hair and yourself over the course of the last six months? What have been your struggles? Your triumphs? This is a great time to help inspire others. So, if you’re still out there, even if you haven’t updated since your original submission, we’d love to read your story!

In regard to my goals, I’m still on a mission to achieve full thickness waist length (WL) hair. I didn’t do too great a job of maintaining my weight loss … I did some backsliding, as has been par for the course for years! But, I’ve been getting back on track with this 28 Day Work-Out Challenge. So, although this GOC is coming to an end, the work will continue! I expect that it will with many of you as well. So, that being said …

Hairscapades GOC – Second Round:
Do you have hair length, thickness or health goals? How about weight, fitness or diet goals? Stress reduction? Faith? Do you need something to hold you accountable and keep you motivated to achieve them? Did you participate in the first round of the Hairscapades Grow Out Challenge (GOC) that ends January 31st and want to keep going? Then join the Hairscapades GOC that will run for 6 months, from April 1, 2012 to September 30, 2012! Yeah, I know, April?!? But, I don’t have time to get submissions and post them to start in February given that I’ll be posting updates from Janaury. And … for real though? I need a little break! LOL! So, I figure I’ll do updates in February and then we’ll have March for you guys to get your submissions in to me and it’ll allow me time to post the participants prior to our start on April 1st.

If you are in the first round GOC and planning on participating in the second, please feel free to send in “unofficial” updates or guest posts over the next couple of months as I’d LOVE to know how you are all doing!

Check out the GOC home page for details on submissions and the general structure of the challenge.

H A P P Y    G R O W I N G ! ! ! !

November-January GOC Update: Rece

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by Rece (Fifth Wave) of A Hair Story

Composing an update would have been a lot easier if I had just committed to updating regularly. Lesson learned.

Sooooooo … since October, my hair regimen hasn’t changed. I still wash with DevaCurl Low Poo (and Selsun Blue when my scalp is acting up), my conditioners vary, but I ALWAYS deep condition. That was a standard routine from when my hair was relaxed. Most times, I pre-poo’d with coconut oil. I continue to use Kinky Curly Knot Today as a leave in conditioner and I seal with my EVOO mix.

I’ve bunned most of November. I finally had a twistout right around Thanksgiving and it was cute (pic above). Around the holidays, I experimented with a few styles. I did a Twist & Curl on my fully natural hair. The last time I did one of these, my hair was half and half.

I’ve straightened my hair, which allowed me to discover that my ends were laden with single strand knots. Ugh! This prompted me to trim my ends… twice!

I’ve done mini two strand twists, and vowed to NEVER do them again because they take so long to do (I’m sure I’ll do them again soon though).

Two strand twists into an updo…

I’ve realized that my two strand twists curl like one of my original hair idols, Catrina. Seeing her in July 2011 prompted me to do my big chop.

…and instead of the traditional length check, here’s a comparison of my puff in August, compared to my puff in January. Way to go!!

Who knows what’s next on the list of things to try! I must say, my PJism has subsided.

XOXO,
Rece

A Make-Up Haul: It’s HER Fault!

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I decided not to wash my hair this weekend as I didn’t exercise that much this week. If I’m sweating a lot, I’ll wash it weekly, if I’m not, they I’ll try to go two weeks. Now, the thing is, I did hot yoga on Sunday and plan on going again tonight. So, I expect a wash night may have to be in my immediate future.

So, what to do with the hair then? On Saturday, I broke out the ol’ trusty banana clip and put my hair into my “go to” style, a big, high bun. However, on Sunday, I decided I wanted to try a Chinese Bun, like the one below, but on my own hair.

I knew that it would be not be anywhere as big or fabulous as  the one I do with added braiding hair. However, I thought I might have gained enough length to wrap the braids securely around the hair stick and make a decent bun. And, ya know, it turned out okay!


With flash, so that you can see it a little better.

So, I’m going to try to leave it alone and in this bun for the next couple of days (I’ll remove the sticks and let the braids hang for bed at night). I’m really hoping that I can get away with not washing it until late in the week as I am planning on doing my first ever Two Step ApHogee treatment the next time I wash. Any advice on making the process less scary and as pleasant as possible? I hear the smell is ghastly, but I’m not sure if I want to mix it with another conditioner at this point. Anyone ever try adding an essential oil? I wonder if that might make the smell even worse?!? Anywho, I plan to shampoo with a diluted sulfate shampoo (my normal iOn Curls shampoo) to make certain that my hair is very clean of product build-up so that the protein can “stick.” I also plan to deep condition, post treatment, with Darcy Botanicals Pumpkin Seed Conditioner.

In other news, I’m blaming Sham I Am Glam for fanning the flames of my inner PJ in a different direction this week. Girl had me looking everywhere for a couple of Wet & Wild palettes as I LOVED the looks she created with them. I hit Harmon, CVS and finally where I knew that I should have started, K-Mart (which is right near my house), to find the Vanity and Lust eyeshadow palettes (far left and right respectively). Now Sham is a masterful eyeshadow artist. If you love make-up and haven’t checked her out, you should!. She does the most FABU eye looks. However, her brown smoky eye and  New Year’s Eve FOTD (Face of the Day … yeah, took me several weeks to figure that one out!) are the ones I want to try to replicate as they aren’t too far outside of my comfort zone.

You see, I barely wear make-up. When I do wear it, I tend to keep it pretty neutral with a bronzer for eyes and cheeks, groomed brows and lip gloss. If I’m feeling fancy or have a special event, I might add purple shadow, a little eyeliner, mascara and lipstick. Anywho, despite my bare minimum make-up ways (I’ve had the same Black Radiance bronzer for at least 8 years), why did I end up with a blush, another eyeshadow palette, two glosses and a lipstick too? Oh yeah, and last week, on a run to Harmon for medicine for Wei, I ended up with the NYX eyebrow powder/wax set (I’m showing off my handy-work in the pics above 😉 … I’ve always used a pencil, so this was different). So yeah, I got a whole bunch of make-up that I’ll probably have 10 years from now as I don’t wear it often! But, I’ll do a little experimenting in the next couple of weeks. If I don’t look like a clown, maybe I’ll even share my results with you guys:).

A closer look.

In regard to the glosses, I figured while I was in a make-up buying mood, I’d try to restock on a mocha colored NYC (New York Color) gloss that I got, like, forever ago. I love the way it looks sheer/clear, but actually has a hint of color that gives my lips a smooth, uniform tone (I’m wearing it in the Chinese Bun pics above). The tube is running precariously low, so this was a good time to look for it as I originally got it from a K-Mart. Alas, I did not find it there yesterday. But, I did pick up an NYC Lip Plumper in Toffee Kiss, a Lip Shine in Honey on the Hudson and a Maybelline COLORsensational lipstick in Bean There. I figured at least one of them would work. Well, surprise, surprise, I like them all! I took photos of the Toffee Kiss and Bean There. They are both barely-there color, but that’s the way I like it for my “day look.”

Maybelline Bean There

NYC Toffee Kiss (it tingles)

I know, there isn’t much of a difference, but that just means I don’t have to buy gloss or lipstick for a while now as I’m stocked for decades!! *lol*

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So, those were my weekend shennanigans. Who else had a PJ incident this past week(end)? What goodies did you get?

January Giveaway Reminders! *CLOSED*

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The month is almost over and so are your chances to enter the January giveaways on Hairscapades ;)! So, before the sands run out of the hourglass, find out how you can get in on the good stuff!

Live in the UK? Want a chance to a Wonder Curl Sampler Set from British CurliesClick here for details on how you can enter and earn multiple chances to win!

Don’t live in the UK, but want your chance to win too? Click here to learn how you can enter the sneakpeeq giveaway to win one of FOUR gift cards to this new online shop for “all the things you love but haven’t discovered!”

G O O D   L U C K ! ! !

Project Scale Down: Day 27 & Hot Yoga

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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.

Project Scale Down: Days 24, 25 & 26 & Cardio Kickboxing

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Unfortunately, I’m posting today to admit that I didn’t make it.

Day 24: Fail

Day 25: Fail

I was just soooo mentally and physically exhausted on Thursday and Friday … again, big project at work that … YEA! I did get done on Friday!! All eyes were on me on this one and I was very anxious about getting it completed as there were a lot of moving parts that needed to align. Add to that, really super late nights working on the blog all week meant that I didn’t get to bed before midnight even one night all week. These are all really excuses though, because I could have done 10-20 minutes immediately upon arriving home. But, I sat down in front of the computer instead. So, it’s ultimately all about choices and I made the wrong one and am accountable for my decisions.

But, on a good note, just finished Day 26 at about 11:30 pm! Wait, can I call it Day 26 or is it Day 1 again? Whatever! I’m going with 26 and then, I think I’m going to try to keep going for as long as I can again with at least 20 minutes every day!! But, I’ll group my postings over several days or weekly so as not to bore you ladies.

As to my workout today, I tried to pseudo make-up for two my two missed days. I ordered the Kathy Smith Cardio Knockout DVD on Amazon for $6.99 a couple of weeks ago (it’ up to $10.89 right now! I guess I got super lucky!). Back in the day, like 2002 or so, a friend of mine dubbed the Kickboxing routine with Keith Cook for me on VHS. I had surgery to remove fibroids and had put on a lot of weight due to inactivity and eating everything and anything under the sun! (Sadly, immediately prior to finding out I needed surgery, I was in amazing condition.) So, I was in “Project Scale Down” mode back then too, I just didn’t call it that ;).

Anywho, I really liked this routine and have used it many times over the year. But, the VCR is upstairs and I have the DVD player in my little “faux gym” in the basement. So, I needed it on DVD and, fortunately, found it with two other workouts to boot! I haven’t tried them yet, but I did the Keith Cook Kickboxing tonight and was feeling good baby!

A few things  of note. First, Kathy Smith doesn’t have great form, but Keith does. So, it’s all good. Two, as with most exercise DVDs that I’ve used, the music is pretty booty. So, what I do is play my own CD/music over it once I know the routine well enough to not to need to hear the instructor anymore:)! Three, the DVD box indicates that this workout is 120 minutes. I have no idea from where they got that number. It’s 55 minutes.

Day 26:

  • 55 minutes Kathy Smith/Keith Cook Kickboxing (10 min. warm-up; 30 min. kickboxing routine; 5 min. buns & thighs kicking drills; 5 min. cool down; 5 min abs & back strengthening)