Fruit Smoothie 101...Breaking It Down & Blending It Up!

Hi Fitness Fanatics,

So I have done a few posts on how important it is to workout consistently to see progress. However your nutrition/diet is key; a diet rich in fruits and vegetables will help you to lose weight faster, sustain energy and ensure that your body gets the requisite daily dose of vitamins. It is proven that many vegetables have more protein when compared to meat or poultry. For example vegetables such as spinach, kale and broccoli are high in protein, sometimes more than that found in chicken. 

Today we are talking about the benefits of incorporating green/fruit smoothies into your diet, as a way to fast track your fitness goals. I challenged myself this past March during Lent, I decided I would replace one meal each day with a smoothie. I made my own smoothies at home from the fruits and vegetables I had in my fridge. I must say its an acquired beverage; as the taste and consistency will depend on the portions/combinations used and the length of time mixture is left to blend. Over time you will learn what works best for you based on your preference. 

Top 10 Benefits of Green Smoothies:

1. Great source for pure nutrition; though the amount of vitamins and minerals your body gets will depend on the types of fruits and vegetables you use. It should be noted that most fruits are high in vitamin A and C while most green leafy vegetables are high in protein. 
2. Green Smoothies are easy to make and involves a single process; this most trainers and nutritionists will tell you is best when meal prepping. Any meal that has either single ingredient or a single process to prepare ensures that you are eating clean. 
3. Provides lasting energy due to the level of nature sugars found in most fruits, when these fruits are combined together your body is able to remain energized longer. Hence a smoothie before and/or after work out is recommended.
4. Easy to digest as they are blended and liquefied you body can quicker absorb the nutrients without the extra work to break down the foods. Again this is another reason it is recommended before and after workout, it help to give energy through your workout and helps with muscle recovery right after. 
5. Low on calories; the fruits and vegetables used in smoothies usually contains a high amount of fibre and water. This will let you feel full without the high caloric intake, while easy on the stomach so you aren't left feeling heavy and bloated. 
6. Helps to keep the body hydrated, though nothing beats having the recommended 8 glasses of water per day. Having a smoothie will help to increase your water intake by simply adding water to the mixture when blending. 
7. Inexpensive to prepare, not only does homemade smoothies require one equipment it also costs less. If you compare making a smoothies each morning for breakfast to buying it you would be saving more. 
8. Clever way to get kids to eat their fruits and veggies; most kids cringe at the sight of broccoli, lettuce or carrots and getting them to eat it would be torture. Smoothie would be a great way to ensure they get a healthy serving of fruits and vegetables without the hassle. This summer try making them smoothie Popsicle, its hot outside and they would have anything to help them stay cool.  
9. Boosts the immune system's ability to fight off certain illnesses such as the cold and flu. This is because smoothies contains multi-vitamins. 
10.  Healthier than fruit and vegetable juices, when you juice your fruits you extract the liquid leaving being the skin and pulp. However smoothies are made with the whole fruit and it is proven that the skin and seed of most fruits are high in nutrients. 

I get most of my smoothie recipes and ideas from My Nguyen the author of a "My Daily Diet" Meal Plan ebook, she does wonders with everyday fruits and vegetables. For great smoothie recipes you can visit her website http://myhealthydish.com/ or follow her on Instagram @myhealthydish_ 

My challenge to you have a smoothie for breakfast for the next 7 days and see how your body will change both inside and out. 

Let me know if you want more information on smoothie recipes and how to make them. 

Please don't forget to subscribe, comment and share.

Peace, Love, Prayers.

The Beautiful One 

FALLING OFF THE FITNESS WAGON? DON'T WORRY MOTIVATION IS HERE!

Hi Fitness Fanatics,

I recently found myself slowly losing sight of my fitness goals and thought no way I need to step up my game.  I got myself a new trainers as motivation to get back on the fitness wagon. It all started after I had done a two (2) boot camp session in preparation for the 'Tuff Warriors Challenge' last month and saw my body progress to new heights of strength and endurance.

However afterwards I became a tad complacent and thought I can rest a bit, I am not doing too bad my body is looking great. I had also lost my favourite trainers (sneaker) while doing the obstacle course and decided I should get a new one soon, well soon almost turned into a month! I was still working out but no as intense as my footwear was not the best for balance neither did it offer support when my routine took me off the ground (jumping jack and squat variations).

I noticed as well that many persons around me were also falling off; some stopped going to the gym or reduced the number of days. In reality you will lose motivation no matter who you are and I too was a victim of how our minds can trick you into thinking you are too tired or too busy to work out. I must say this was not my first time feeling demotivated, but every time I started to lose grip on that fitness wagon I found ways to regain my footing and remained focused.

These are some of the things I do to keep me motivated on my fitness journey:

• Find support from people who are also fitness fanatics. On Instagram most of the people I follow for business are fitness pages. As they give great workout and dietary tips and share pictures and videos of people who have reaching their goals. I follow these people/groups on IG: @nataliejillfit @lyzabethlopez @iikandii88 @fitgirlsworldwide @fitgirlvideos @fitgirlsfoodz @myhealthydish_ 

  

  Fit Girls Worldwide IG Page 

• Change up your routine, for me I had to start using weights to fill in where my body was no longer being challenged. Whether you are using working videos at home or going to the gym boredom will set in. If you are a 'home gymer' like me get new workout moves or toy to incorporate into your routine. If you go to the gym then try a new equipment, get a work out buddy or increase the number or weights, its all about keeping your mind and body challenged. 

  

  Keep Yourself Challenged 

• Capture your progress in pictures; as bad as it may seem in the beginning you will feel accomplished and motivated looking at where you started to where you are now. It will surely encourage you to keep going. This is one of my before and after pictures. 

  

  Left - February 2014        Right - March 2014

• Enter a competition of some kind like a obstacle challenge, boot camp, run/walk event or even a hike. Do something that requires you to push yourself and also meet others that are on their fitness journey. I have a hike this Sunday and a one day boot camp at the Cuthbert's Fitness Studio next month. 

  

  Before and After Tuff Warriors Challenge 

• All else fail get some new gym gear, like a new pair of trainers, sweat pants, sports bra or a small piece of equipment like a new gym/yoga mat, dumbbells, resistance bands, even a heart monitor. 

  

  Work Out Gears

Still need more motivation...Just some memes I did every time I wanted to remind myself of my goal or how much I have progressed.

My New Trainers

Yes Those are my abs!

Post Workout Selfie 

What do you do to remain motivated and committed to your fitness goals?

Please remember to subscribe, comment and share!

Peace, Love, Prayers.

The Beautiful One

Protein Treatment With A Twist!

Hi Naturally Obsessed Ladies,

The summer is here and the heat and wind can really dry out your hair especially if you decide to let your hair down or out.

I recently did a protein treatment to help with moisture retention and to improve the elasticity in my hair. As it had started to feel dry and brittle like straw, so I knew it was time I did something if I wanted to ward off breakage.

Disclaimer this is my first time doing a protein treatment to hair, so it was a learning process for me. I used the following ingredients:

1. Egg
1. Ripe Banana
2oz. Olive oil (think I used too much)
2 scope Organics Hair Mayonnaise

I whipped them all up in the blender and applied to my hair started at the ends. I then left it in while I did some house chores. I should indicate that for any treatment or conditioning of your hair 30 minutes is the recommended time to have the product in your hair. This is due to the fact that at 30 minutes your hair would have absorbed as much nutrients from the product that is possible, anything longer does not increase the rate of absorption. It is also recommended that a protein treatment is done once every six (6) weeks and it should include moisture rich products. I will also try to ensure that my next treatment is with a Keratin based product as this is the best type of protein your hair.

Top left hand side picture is after rinsing my hair, top right hand side picture shows two finger twist using Cantu Shea Butter Leave In. The bottom pictures are the end results are taking down the twist.

What I loved about the results?

• My hair was visibly shinier and was super soft to the touch 
• My hair showed immediate increase in the volume and texture (my coils were more defined)
• My hair de-tangled easier
• My hair was bouncy and full 

What I would change when next I do a protein treatment?

• The amount of olive oil (if any at all) I used as it made the mixture runny. The hair mayonnaise already contained olive oil. 
• Blend mixture for longer as the banana also left flaky residue on the ends of my hair. As a result I had to do a co-wash after day 3 of my twist out. 
• Use some form of drying aid as my hair was about 90% dry for the take down

This is my hair on day 2 and 3 of the twist out. The curls are not very defined as my hair didn't fully dry.

This was first time I used the Cantu Shea Butter Leave In and it was great, I was impressed with how my hair responded to it. As you can see my hair got bigger day 2 and 3 and the more I teased it the bigger it got. I will surely be doing a review of it once I get to try it a few more times and really put it to the test.

Please let me know what you use for your protein treatment.

Remember to subscribe, comment and share!

Peace, Love, Prayers.

The Beautiful One

The Week That Was...

Hi Everyone,

Just a quick update on what I wore to work for the week that just passed. I kept it simple, clean yet sexy with little a little splash of vibrant colours; its summer and the bright tones are out.

Monday 

Tuesday 

Wednesday 

Thursday

Friday

I have noticed the more confident I feel the better my days are at work. One way I boost my confidence level and get me re-energized, especially when it gets to mid week is by changing my hairstyle, getting new accessories or adding bright colours to my outfit.

Let me know what helps you get through those stressful days at work?

Please remember to subscribe, comment and share!

Peace, Love, Prayers.

The Beautiful One

Are YOU Really Ready To Get FIT?!

Hi Everyone,

Today a friend of mine shared with me a photo of me she took over a year ago after I had my son. I had just returned to work off maternity leave and was struggling with my "baby fat". I think I had deleted that picture out of sheer disappointment with how I looked, mind you I was not unattractive I simply felt uncomfortable with my weight. Need less to say that picture today motivated me to write this post a little sooner than later.

I am at the leanest I have ever been though I weigh 155lbs, my pre-baby clothes fit me better than they did back then. I look a lot better than I used to in some form fitting clothing like dresses, leggings and denim. I have greater muscle definition. I am overall a lot more confident and comfortable in my skin than I ever was My weight lose journey like my hair journey has been a lesson in patience, progression and self acceptance.

I must admit that growing up I was always uncomfortable with my weight and had to live through feeling ugly when compared to my older sister, cousins and friends. I was always working out at some time or another, but never understood how nutrition played a key role in weight loss/management. As a result I would go on some binge diet for a week or two lose a few pounds only for it to return and I would be depressed.

After my pregnancy it hit me like a tone of bricks how overweight and unfit I was and how my health would soon get affected. I could have simply sank through the floor hearing the results of my Health Risk Assessment (HRA) last May. In that moment I decided that I was going to live my best life now! Not tomorrow or next week or next year, I was going to start today.

The internet and social media was a big motivator and source of information for me; I started researching how to lose weight the healthy way and made notes of the most consistent pointers (Nutrition and Exercise). I eventually found some amazingly fit moms on Instagram from Natalie Jill (Nutritionist, Fitness Model and Trainer), My Nguyen (Meal Prep Guru) and Audrey (Fitness Fanatic). I have since expanded my reach to other fitness pages on IG to keep me motivated and to get workout tips, as I do my work out from home.

In the beginning people would look at me funny when I made the trek ever so often up and down the hill side behind where I lived. Or worse took me to task about my green smoothies or me giving up some foods saying "that's too much", "but eating healthy is hard and expensive" or give me the "what's wrong with your weight" line. I made P90X my best friend and have found a new appreciation for burpies, planks and squats. All I kept hearing is the instructor saying "its gorgeous stuff...I hate it but I love it" it was and still my mantra.

It was not easy I felt like stopping lots of times and had to keep reminding myself why I start and where I want to be. It is not a diet for me anymore and I annoyed when people use that term to me; it a lifestyle change that I progress in each day. You too can be fit and healthy and look great without starving yourself or thinking you have to be skinny.

I get asked very often how I did it and these are some helpful tips:

• Make your weight lose and/or fitness goal so long term you never want to quit
• Believe you can do it; change your mind and change your life 
• Surround yourself with like minded people OR learn to shut the detractors out!
• Find support groups or people that can motivate you and offer meaningful advise 
• Research meal ideas to help you transition from eating processed/junk food to eating healthy and cleaner
• Start out slow, pace yourself and track your progress...it takes 12 weeks for people to notice your body changing give it time
• Put AWAY the scale and measuring tape it will only depress you!
• Use progression as marker for success; how much you have improved based on where you started 
• Finally...TRUST THE PROCESS

These are some before and after pictures to get you and keep you motivated.

Progress from June 2013 through to April 2014 

February 2014                   March 2014

April 2013 to March 2014 (clockwise)

July 2013                                  May 2014

Please let me know if you need more detailed information on how I lost weight, ladies I mentioned in my post or what I do now for motivation and work out. 

Remember to subscribe, comment and share!

Peace, Love, Prayers. 

The Beautiful One

My New Little Best Friend...

"Give a girl the right shoes, and she can conquer the world" ~ Marilyn Monroe

This little beauty was a steal I got at Payless in Mandeville, Jamaica about January of this year, it was on sale for less than JMD $1000.00 or US $10.00!

I had to get it and I did not regret it! Yes I am a "shoe-aholic" and I can't help it. This black suede stiletto with gold toe tip is a lovely addition to my wardrobe, I wear her to work and she is sure to turn heads. I am merely the chauffeur she does all the talking!

Take a look at some of the outfits I pair this little baby with for work.

What piece of clothing or accessory that you just had to have in your wardrobe and was it a splurge or a thrift find?

Please remember to follow, comment and share. I would love to hear your feedback!


Peace, Love, Prayers.

The Beautiful One

Hair Care Regimen...Cleanse, Moisturize, Protect!

I have been asked numerous times how I grow, maintain and style my hair. 

Before I go any further first thing to note your hair is always growing, unless you are dead you are always experience some form of hair growth. However what you may need to improve on is how fast your hair grows and how much length you retain over time. 

Now with that said let me proceed with my hair care tips: 

Hair Care Tips: 

1. Be Patient with your hair, results will come gradually. It is not an instant situation it becomes a journey.

2. Learn to understand the science of hair care and in particular YOUR hair. For example your hair is always growing, the only thing you have some control over is how fast it grows and how much length you retain as it grows.

3. Protective styling is key when trying to retain length as it reduces the need to manipulate your hair and also keep your ends hidden from the sun and other environmental conditions.

4. Moisture is your hair's best friend; water has the most balanced pH for your hair and is a great source of moisture. Spritz hair daily with water mixed with moisture tramping oils such as olive oil or vegetable glycerine. A water based leave in conditioner like Giovanni or Ettenio is great to retain moisture. 

5. Seal ends to reduce breakage and retain moisture, this can be done with the use of oils and butters such as shea butter, castor oil, coconut oil among others.

6. Stimulate hair growth by maintaining a healthy diet, fitness routine, vitamins/supplements (Biotin) and massage scalp with essential oils such as rosemary and pepperint. Black Castor oil is also great for hair growth, warm it for about 45sec and massage scalp with it. There is an entire technique called Inversion you can research, it works once done properly. 

7. Deep condition hair often, every wash if possible. Ensure that you maintain a balance between moisture and protein treatments. Invest in deep conditioners that works well with your hair. Personal preference are Shea moisture, Eco-Lesterol with Argan Oil, Aussie 3 minute miracle and homemade stuff using avocado, eggs and honey, there are many others.

8. Reduce the use of heat whether blow drying or flat ironing, this can cause hair to damage due to lose of moisture and burning of the hair shaft.

9. Create a de-tangling technique that works for your hair, this may change over time as your hair gets longer. Never rush through with a comb, use your fingers as much as possible.

10. Self acceptance is big issue for women going natural, no two persons have the exact type of hair. As such your hair will response to products and styles differently. Stop fighting your hair to do things it cant, like have the curl pattern of girls on Youtube. Understand that it is not a competition between you and every natural girl you meet. Appreciate the beauty in your kinky curls and your journey will be easier.

HOPE THESE TIPS HELP ALL YOU NATURALLY OBSESSED LADIES!

Let Me Re-Introduce Myself...

Good Morning my Fashionable Ladies (and Gents) I have been out for awhile, preoccupied with my beautiful son, work and simply working on me. I have been thinking of doing something very different with my blog to incorporate some of my many passions; such as my hair and fitness journey and how it has transformed my self image and given me new confidence in myself.

Many persons (from my Facebook page) have been suggesting that I create a special space where they can get more insight on my hair care regime, my fitness and lifestyle changes post pregnancy. I am not ready to create a Youtube channel as that is a lot of work and I simply don't have the time. So for now I will use my blog as a space that my followers and friends can get more information on fashion (beauty on a budget), hair care and styling tips, fitness and yes food ( I am a foodie). 

Here is a sneak peek into what is to come...

Let me know what you think and don't forget to follow,  share and comment. 

See you soon!

Peace, Love, Prayers. 

The Beautiful One