Category: Fit & Body

Fit & Body

Running From Depression – My Story

April 27, 2017

Many of you know I am a runner but you don’t know one of the main reasons why I run is how I am dealing with depression. This is probably the longest video I have ever done but I was pushed to speak up about my journey with depression and how running has helped me to heal in the process. Articles On Depression Information about depression Tips for getting out of depression Christian Resources & Mentioned in Video Celebrate Recovery: http://www.celebraterecovery.com/ Re: Generation: http://www.regenerationrecovery.org/ Battlefield of the Mind: http://amzn.to/2qcmrEv Power Thoughts: http://amzn.to/2oBRexj Resources For Depression National Suicide Hope line: 800.784.2433 National Suicide Prevention: Lifeline 800.273.8255 National Alliance on Mental Illness: 1-800-950-NAMI https://www.nami.org Anxiety and Depression Association of America: http://www.adaa.org National Institute of Mental Health: 1-866-615-6464, http://www.nimh.nih.gov Financial Help Partnership for Prescription Assistance: https://www.pparx.org NeedyMeds: 1-800-503-6897, http://www.needymeds.org Together Rx Access: http://www.togetherrxaccess.com Social Security Administration: https://www.ssa.gov

Common Mistakes By Beginner Runners

March 30, 2017

If you are following me on Instagram, you know I am geeked out as I have been accepted to run the 2017 New York Marathon. Woohoo! As such you can expect more fitness, training and personal post as I work on achieving one of my life long goals. As an RRCA Certified Coach, I am often asked what are some tips for beginner runners. Below are 13 Common Mistakes By Beginner Runners. Running too Fast: Everyone wants to be faster, but it takes time, conditioning and proper planning to be consistent. Many runners run too fast too soon. Running 13min miles on Tuesday for 3 miles and then increasing to a 9min mile the following day is not beneficial. I recommend having a running coach, joining a local running program. If these are unavailable, I recommend testing various paces to see what is a comfortable pace and to increase after a few weeks gradually. Running too Much: This is probably the number one mistake I see as many runners think they should run every day of the week. Running 3-4x a week while incorporating cross-training such as yoga, cycling, and weight training is vital. Improper Footwear: Small minor injuries often are the result of not having the proper footwear. Most people just buy a pair of shoe that is the cheapest or looks good. My actual running shoes are at least two sizes larger than my actual foot due to the expanding of my foot and have ample support for my pronation. Just as I go annually to the doctor for a checkup, I make sure to do a foot analysis and review my running shoes. Things change within a year and models are often replaced and may not fit the same. My running shoes vary depending on the season and mile. This is an excellent time to for what I consider a running tune-up. Not Properly Training: A lot of runners just lack proper training. I cringe when I see people sign up for a half-marathon and the have never run more than 5 or 6 miles. There are a lot of training plans on the net, but these may not work for you and your schedule. It is important to have a running coach or a certified RRCA running club for training. Not Properly Moisturizing Hair: Women forget their hair is battling the elements such as heat, dirt, and sweat while running. It is vital to keep hair moisturized before, during and post workouts. I always keep a daily moisturizing spray like the Mane Choice in my gym bag and car to ensure my hair isn’t dry. Not Listening to Your Body: Many runners simply ignore the pain or medicate signals the body is saying. Popping over-the-counter medications or adding KT tape on a sore muscle consistently is a recipe for disaster. I recommend keeping a running log and noting daily how your body is feeling so that you can discuss with your team of doctors what is going on. There are hundreds of races each year, so if your doctor recommends some off time, you should take it. Not Listening to the Professionals: Too often I see runners asking in forums or social media for advice on if they should push through an injury or should they ignore their doctor’s advice on not running. It’s always great to discuss with your doctor your training. Not Incorporating Chiropractic and Massages into Training: Adjustments and Massages often are overlooked when training. As runners hit the pavements, the body can be sent out of alignment causing multiple issues if left untreated. It is important to schedule adjustments, treatments, and massages as a regular part of training and healthy lifestyle Lack of Proper Hair Regimen: Every morning, I see women sweat for 60-90 mins only to apply heat just a few minutes later with no heat protector or suitable products. Many women do not have a proper hair regimen while training or working out, which can help you avoid hair loss or damage follicles. Make sure you create a custom hair regimen that includes the proper hair accessories, products, and regularly scheduled hair appoints to keep hair healthy. Not Resting: The “No Days Off” movement distorts the important that a rest day is a part of training. Resting is one of the most days of the training plan. Runners should adjust rest days to his or her personal schedule, Lack of Proper Nutrition: Most runners don’t understand the direct connection between performance and nutrition. Eating too much or not enough can directly impact a run or on race day. Make sure in the early part of the training you learn what meals, snacks, and fluids work best during base training. Once you find what works, stick to it. Avoiding Stretching: Stretching keeps the muscles in the body flexible allowing muscles to utilize their full range of motion. Many runners avoid stretching and Avoiding Foam Rolling: I honestly hate foam rolling, but it’s vital for anyone who exercises especially runners. According to Breaking Muscles, “By applying pressure to specific points on your body, you can aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.”

Five Fall Nutritional & Body Items For Runners | Giveaway

October 18, 2016

With breezy cool temperatures and the gorgeous fall foliage, I have been enjoying my new marathon training workouts. I decided to start training for my personal best of a sub-2:30 half marathon for my next race. As a RRCA Certified Coach, I have a unique and complete plan on nutrition, weight-training, sleep and much more. (PS: Keep up with my training more on Instagram and snapchat.) Before I start training, I make sure to clean out my refrigerator and stock up on essentials. After a great day of training and working back home, I stock up my empty fridge and load up on nutritional and body care items at Sprouts. Why?! Sprouts is currently having my favorite seasonal sale, #VitaminExtravaganza! During Vitamin Extravganze, all nutritional supplements and body care are 25 percent off regular retail until October 19-26! Don’t forget, if you spend $100 on any items in this section, you get an additional 10%. Anywho, here are five items I recommend for my fellow runners to purchase during the sale. Five Fall Nutritional & Body Items For Runner Protein: Garden of Life Protein & Greens Proteins are essential to the body as it is responsible for a host of activities in the body. It is recommended to have some form of protein within an hour after working out. I highly recommend Garden of Life Protein and Greens as it contains 20 grams of protein, gluten-free and also contains at least six different types of vegetables and greens. Calcium & Magnesium Citrate Supplement: Nature Calm According to the makers of Natural Calm, magnesium deficiency can result in symptoms such as:stress, low energy, muscle tension, muscle spasms and cramps, headaches, insomnia, fatigue and weakness, abnormal heart rhythms, hormonal imbalances, weakening bones, constipation, anxiety, and much more. While training, make sure you I have experienced less muscular soreness since I began taking Natural Calm regularly. I take one packet or one tablespoon before I go to bed daily. Facial & Body Wipes: Honest Wipes, Burt’s Bees and Say Yes! Sometimes I have to head out after a run so I make sure to keep a few different wipes in my gym bag and car. I make sure to use wipes after any run or workout to remove sweat, dirt, sunscreen and other residues. Honest wipes are great for all over body. Additionally, I love Say Yes! And Burt Bee’s facial wipes to get the dirt off my face. Personal Body Products: Dr. Bronner’s Toothpaste, Nubian Heritage Scrub and more Just because you are sweating and working out doesn’t mean you have to neglect your skin and hair. During the Sprouts Vitamin Extravangaze sell , I stock up on all my personal care items such as toothpaste, scrubs, body wash, deodorant, hair products and personal feminine care for the next two to three months. It may seem like a like but buying in bulk with an extra 25% is a huge saving on items I use monthly. Muscle Soak: Epson Soak Epsom salt differs from regular salt because it is a naturally occurring compound of magnesium and sulphate. I recommend pairing Epson salt with a few drops of essential oils or purchase. If baths aren’t your thing, then you can try the Aura Cacia, Shower Tablets-Reviving Peppermint to help relax you after your run. I am addicted to Sprouts Epson Salt in bulk. Buy at least two or three bags and trust me your body will thank you. Bonus: Garden of Life myKind’s Vitamin D Spray According to WebMD “Your body must have vitamin D to absorb calcium and promote bone growth. Too little vitamin D results in soft bones in children (rickets) and fragile, misshapen bones in adults (osteomalacia). You also need vitamin D for other important body functions. ” Many people tend to suffer mood swings and depression during the cooler temperatures due to lack of sun exposure and vital nutrients. I make sure to take a daily vitamin D supplement to ensure my mood is happy and I am in tip-top shape. I recommend Garden of Life myKind’s Vitamin D Spray. It’s tasty, perfect for traveling and one less pill you have to take. a Rafflecopter giveaway In celebration, I teamed up with my Sprouts and they are offering one of my winners a free $25 Sprouts giftcard so that you can enjoy in the celebration. This post is sponsored in partnership with Sprouts and #VitaminExtravaganza. All thoughts are my own.

FitHair Healthy Refrigerator Tour

September 26, 2016

Studies have shown that we reach for what’s convenient and what’s visible. When it comes to eating healthy and having the right foods for hair growth, I make sure to keep my refrigerator stock with visible healthy items. I took a little bit of time to record what my fridge looks like and what I do to keep it healthy. Where do I stock up on healthy foods? I buy most of my food from Sprouts either on Amazon Prime or in store. Thanks to Sprouts having a 72-hour sale on the fruits and vegetable department, I was able to get two weeks worth of veggies and fruits for $40 bucks. #winning. Sprouts is becoming one of my favorite stores to shop for all my grocery needs. Did you know, every week they always have a different department on sale? This is great for saving money on everything from protein supplements to kale. Healthy Refrigerator Tips Here are a few quick tips to keeping your refrigerator in tip-top shape. Stay Organized I make sure to keep my refrigerator organized on a daily or weekly basis. I keep most vegetables and fruits separate using a variety of bowls and shelving. This ensures I won’t mistake cucumbers for zucchini by accident and visually assist me in knowing what I need for my groceries. I am a visual eater so this is key or me. Buy Healthy: Read Labels I try to keep fruits within reach for those “sweet” tooth moments. Not having junk food in the house makes sure I stay healthy and only reach for the foods my body needs. For other items, I make sure to look for foods that have the organic label or Non-GMO. You can find out more information on what labels are best for foods. Clean Foods Before the foods are loaded in the refrigerator, I make sure to keep them clean and washed. I love using Eat Cleaner to clean, remove pesticides and preserve foods, which save me tons of money in the long term. Purchase Eat Cleaner Here. Hopefully, this video will inspire you to have a healthy refrigerator. This video is not sponsored.

Benefits of Pineapples for FitHair & Body

August 5, 2016

Pineapples are one of my favorite fruits to have after a workout and as a great snack when I am feeling sluggish. Pineapples contain a variety vitamins and minerals, which make them a great fruit source for your hair and body. The top two nutrients in pineapples are Vitamin C and B6 and even Folate. Benefits of Pineapples for FitHair & Body Vitamin C: Vitamin C is critical to keeping the immune system strong. If you have a cold, eating some pineapple each day may help to shorten the duration and alleviate your symptoms.Vitamin C content in this fruit helps to fight against hair loss. Simply eat some pineapple each day to strengthen your hair follicles from the inside out. B6: B6 is one of the most essential vitamins hair and skin. It helps the body produce antibodies, break down proteins in order to supplement them to your body systems. Folic acid: B9 known as Folic acid is also another essential B vitamin. It’s a key focus essentially for women who are pregnant as it’s been said to help protect the fetus from certain defects Pineapples Helping Joints & Inflammation Pineapples have been used medically for decades in assisting the body with inflammation. Enzymes are fascinating and essential biological catalysts that are involved in almost every single process in our bodies. Systemic enzymes work holistically—meaning they work throughout the entire body—supporting overall joint health. Bromelain is the pineapple enzyme in Wobenzym N and one of the main ingredients in the product. This product is used by athletes in order to help recovery and maintain healthy joints, mobility and flexibility. Giovanni Cosmetics 2chic® Ultra-Sleek Leave-In Conditioning & Styling Elixir Detangles hair for easy manageability Tames frizz & flyaways Provides protection against heat damage Conditions & hydrates each strand for an enviable shine Nourishes each tress with vitamins Pineapple Green Juice 1 Cup of Pineapples Scoop of FitHair Green Supplement Ice and water Blend together and enjoy! Pineapple Watermelon Salad

Can Candida Affect Hair Growth? 10 Healthy Vajayjay Tips

July 25, 2016

Hey FitHair crew! I was asked a variety of questions regarding candida and hair growth. It’s a long video but I break down what are the types of candida along with a few tips to avoid it in your body and keep your vajayjay in tiptop shape. Candidiasis is a fungal infection that can affect areas such as the: skin, genitals, throat and mouth. It is caused by the overgrowth of a type of yeast called Candida, usuallyCandida albicans. This yeast is normally found in small amounts in the human body. But certain medicines and health problems can cause more yeast to grow, particularly in warm, moist body areas. . There are several types of candidiasis: mouth or throat, it is called oral candidiasis,or thrush. genital area, it is called a yeast infection. Baby’s bottom area, it causes a diaper rash So … Can having a yeast infection or growth of candida cause my hair to fall out. Short answer is now Long answer it could cause issues Here are a few ways Candida happens Eating a diet high in refined carbohydrates and sugar Consuming a lot of alcohol Taking oral contraceptives (birth control) Eating a diet high in beneficial fermented foods (like Kombucha, sauerkraut, and pickles) Living a high-stress lifestyle Taking a round of antibiotics that killed too many of those friendly bacteria 10 Tips To Get Rid of YI Quickly, Naturally and Maintain a Healthy Vayjay Don’t sit in your sweaty clothes: Enough said.. Eat Fermented Foods: Komucha and fermented vegetables (thick picked stuff like sauerkraut) daily. I add them to a salad or have as a snack. I like them. Take a daily probiotics If this is a regular case or you eat more processed, prepackaged foods and even meats probiotics are vital. Garden of Life or Life abundance probiotics are my favorite. I use pill form if something is off from time to time but I try to “eat them” instead. Reduce stress (yep. stress affects your ph levels internally and down there) — Enough said. Cut out fried foods and processed foods Juice a day and eat raw salad a day aka back on the green juice and kale salad #thefithairway Use Natural feminine products Cranberry juice 4 oz a day should be good – Organic if possible Let Air Flow In: Wear cotton underwear during the day and if your comfortable none at night in order to let your honeypot breathe Don’t Wash It With Regular Soap: Honeypot wash and that yoni oil are great for daily selfceare and balancing. Exercise. Yep. Working out helps a lot and being healthier means your body can balance properly. However, don’t stay in workout pants and tights all day or daily. Try to avoid staying in your sweaty clothes post workout or when your very sweaty (aka Texas heat) If you don’t have a change of clothes, at least switch to cotton underwear and use a wipe to remove sweat.

Prince Workout Playlist

April 21, 2016

If you didn’t know, I am a huge Prince fan. I will and forever will be. Today, the legend passed away at the age of 57. There have been multiple outlets and people pouring their feelings online and I admit, I too have. I decided to honor him by sharing my top five workout songs by Prince that get me pumped up and moving. Prince Workout Playlist 1999 For the rest of my top picks, head on over to TheFitHair.com roundup of “5 Prince Workout Songs”

Target Beauty Box vs We Are Onyx

October 9, 2015

For the past year I have been a monthly subscriber for We Are Onyx Box. This month, I received both the box and the new Target Beauty Box. I figured this would be a great time to compare the two. They are very unique and different monthly boxes. We are Onyx: Cost $25 a month and includes 5-7 black beauty products each month. Each box includes full size products. Value is normally $40+ Target Beauty Box Cost: $5 and includes $16 value of beauty, health and body samples. We Are Onyx & Target Beauty Comparison The We are Onyx box is rarely sold out so you know you can always get the best of the best and great goodies. It’s a great box dedicated specifically for black women so products are focused on black women’s specific hair, face and needs. The target beauty box is sold out, has a lower cost per month, and includes mostly samples of a variety of items within their body, hair and beauty isles. Which Beauty Box is the Best? Of the two, We are onyx is the winner. By paying a few bucks more, you get a lot more than just a few samples and coupons. The full-size products and deluxe samples in this monthly box will last for several months. You get what you pay for. Plus, it’s crafted just for black women. ITEMS IN WEAREONYX.COM : FULL SIZE and deluxe size samples from @cremeofnature @earths_nectar@inahsinaturals @curlyhairsolutions! We Are Onyx: We are Onxy is the first ever all-in-one online beauty destination dedicated to Black Women. Our interactive video platform allows you, through our exclusive video tutorials, to learn from Beauty experts and OnyxGirls who look just like you! Our founders, Delali & Myriam, created We Are Onyx to encourage beauty discovery and knowledge sharing for the benefit of every OnyxGirl around the world. Subscribe to the #ONYXBEAT to try the latest Makeup Looks as seen on your favorite Youtube Bloggers and Onyxgirls Ambassadors. Our editors and top beauty insiders have curated an ever-expanding exclusive collection of undiscovered boutique brands as well as your trusted favorites. Our mission is to educate and empower our OnyxGirls to embrace and take charge of their own beauty. Now it’s your turn to Join the Beauty Revolution! About the Target Beauty Box: Get gorgeous with the latest Target Beauty Box. We’ve put together 7 of our favorite products from iconic beauty brand L’Oréal Paris. From hair care to makeup to skin care, they ensure the latest in trend and technology is baked into each and every look you create. A $16 value, this handpicked set of must-haves helps you update your style with fabulous freshness. Test them out and tell us what you think. If you love them as much as we do, find the full-size versions at Target.com/beautybox.

3 Sports Bras for Large Breasts

October 5, 2015

If you haven’t noticed, I “suffer” from large breast syndrome. HA! It sucks but until/unless I have surgery to decrease them, I have had to live with them. Run with them. Swim with them. Bike with them. Sleep with them. You get the picture. I am a firm believer in wearing the right size bra and type when it comes to exercising. Let me also mention I am petite so it makes finding a bra even more difficult. This has resulted in me becoming a guru or expert in picking sports bras for women who have large breast. Hopefully, this blog post will help you on your fitness journey by offering a few sports bras to tame those bad boys. Recently, I attended the Title Nine Bra Fit Fest for the Media. (Don’t worry they are having a special one for the public on October 7 & 8 in Dallas, Texas. See below for more details.) Title Nine is dedicated to finding the right sports bras for us fitness chics. The best part was being with my fellow founding Dallas Fitness Ambassadors as we took the bras for a fitness spin. Title Nine has tested thousands of bras and found just the right ones to support our workouts and our curves, whether you’re a 32AA or a 40EEE. The company has hands on expert bra fit specialists –bravangelists– to get women in the right bras in local stores across the country. For those of you who don’t have a Title Nine in your area you can also check out their online Bra Genie. I like their 360 Guarantee. If for any reason or no reason, you are not happy with your T9 purchase, send it round-trip within a year for an exchange or full refund. No questions. No hassles. No kidding. How cool is that? BTW: If you are old school and want to ring them they also have bravangelist by phone at 800-342-4448. Welp! If I am going to talk about large breasts, I might as well show you mine and the bras I took for a spin. (Note this bra was awesome but the wrong size, which is why the bravangelists are soo helpful!) So here are my top three sports for large breasts. Top 3 Sports Bras for Large Breasts 7 Wonders Bra – This bra has managed to put all the 7 wonders of the sports bra world into one bra: racerback, molded cups for shape and modesty, front adjust straps, bonded seams on straps, neckline and armhole, back close for easy off and on, and seamless cups to avoid chafe. This Moving Comfort bra comes in almost 7 different colors and and will make your bras feel truly wonderful. 3 Reasons Bra – This is my favorite bra by Moving Comfort. While I have more than three reasons as to why you should buy it, I am going to give you three reasons at least. 1st: The adjustable straps and back closure make this the most customizable bra, which translates to a better fit for you. 2nd: The super support this bra offers will keep D and DD cups from bouncing, even in high-impact activity. 3rd: This bra will keep you cool and dry, with wicking fabrics throughout. I run and workout mostly in this bra. I bought two more in different colors at Title Nine that same night. #INLOVE FYI: This used to be called Fiona by Moving Comfort. Aero Sports Bra: This was a new bra for me and I fell in love with it this bra because it’s SO LIGHT! Be forewarned, the Aero sports bra will prop those coconuts up. The sizing is a bit odd so be sure to get a Title Nine bravangelists to ensure the right fit. The best features of the aero bra are the all-mesh back, ventilated sections of the bra and sizes going up to 40F makes this a must have bra for anyone with large breasts. Win a Free Bra! Special Invite & Giveaway I want to personally invite each and every one of you to get a personalized bra fit with a Title Nine Bravangelist at Title Nine Dallas’s Fit Fest on Wednesday, October 7 and Thursday, October 8. You can RSVP at bit.ly/T9Dallas_fitfest or contact the store at (214) 443-0201, and take part in this life changing experience, complete with fun “Bounce-athalon” activities and other surprises that you can only experience if you go! Also for those of you who can’t make it, the kind folks at Title Nine are offering my readers a free sports bra. All you have to do is follow the steps below. a Rafflecopter giveaway FTC: This blog post is not sponsored. Title Nine was kind to invite me out to their media/bloggers night for a review of the store. They are offering my readers/followers a free bra. All opinions are my own.

6 Fitness Tips for Stress Free Fall Training

August 6, 2015

Fall is around the corner; however, we still have many more weeks of hot and humid days ahead. Unfortunately, the weather can make things even more confusing if you’re starting a new training program. Don’t fret! I have you covered. I reached out to the folks over at Six:02 to help put together some essentials to help you train stress free. (Especially if you’re training for their upcoming 6k)! 6 Fitness Tips for Stress Free Fall Training Check out my easy six fitness tips will help you transition from summer to fall and keep you stress free for hitting the pavement. Purchase Transitional Fitness Clothes Purchase fitness clothes for a variety of temperatures. I highly recommend long tanks, as they are breathable, easy to layer and very stylish. Capri tights are always a go-to as they are perfect for any season and workout. Don’t Forget Sunscreen is Vital You can get sunburn in any season so don’t forget to apply sunscreen. According to the Skin Cancer Foundation, sunscreen is one of the most vital items used in helping to reduce skin cancer and other skin diseases. Switch Out Shoes Since your feet are slightly bigger in the summer and smaller in the winter, now is the perfect time to have a foot analyst and purchase new running (or fitness) shoes. I recommend always having two sets of shoes as a runner so that you can rotate each week or as needed. Replace or Purchase Workout Essentials Now is the perfect time to replace any old electronics, hydration bottles, socks, towels and other fitness items you may use daily. With newer models releasing and tons of fall sales, stock-up and prepare for the upcoming training season. Hydrate. Hydrate. Eat. Hydrate. Don’t forget to hydrate and replenish the body with healthy seasonal foods after a workout to replenish your hair and body. My go-to post workout meal is a hearty salad and coconut water. Prep for On the Go Now that fall is around the corner, I am extremely busy with events, trips and meetings. I always keep a protein bar and fruit in my bag to ensures, I won’t reach for the tempting M&Ms while out. Quest, Lara, and Kind Bars are some of the most popular ones. DISCLOSURE: Six:02 sent me several items within this blog post; however, the company did not pay or sponsor my writings. The opinions and text are all mine.