health and exercise

HEALTH + FITNESS || Legs For Days, Spring Time Toning

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This Season I’ve noticed more and more women working out and attempting to get right for the spring and summer. I love the motivation and the dedication but I’ve also noticed that the majority only focus on their abs and their butt. There is much more body definition than such. One thing that can and will always stand out on a woman is her legs. Below I have put together 5 of my favorite leg workouts along with their benefits. These exercises can be done at home or around your neighborhood. You don’t necessarily need a gym membership. All you need is a little time and dedication.

toned-legs Here are the top 5 leg workouts that will keep your legs in shape this spring and summer.

SQUATS WITH WEIGHTS- Squats support body – weight. They help with mobility and balance. When done correctly, squats improve knee stability and strengthen muscle tissue. An added bonus is that squats help lift and tone the butt.

ALTERNATE LUNGES- Lunges give great strength to leg muscles and can increase hip flexibility. Performing lunges work your hamstrings, and the gastrocnemius and soleus of the calf. Lunges also tone your butt by shaping the lower half and giving you the round shape. It has been proven that lunges improve your core strength, which leads to better posture and balance. Your core muscles include those of your abdomen, back, chest, pelvis and butt.

INNER-THIGH LIFTS- This exercise helps to remove inner body fat in the thigh area. Inner thigh lifts are the most difficult exercise in terms of seeing fast results but if you stay consist, the results are amazing.

SCISSORS- The scissors exercise work your legs as well as your abs. What better way to workout than 2 for 1′s. Scissors work your toughest leg muscles. The Pilates scissors will help to stretch the hamstrings and strengthen the powerhouse–muscles around your abdomen, lower back and hip joint, along with the pelvis floor.

STAIRS- Climbing stairs is the quickest exercise to losing weight. It burns calories fast and strengthens the heart. Studies have shown that including stairs in your exercise regimen has been linked to the reduction risk of heart disease.

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WHAT IS YOUR TARGET AREA FITNESS GOAL THIS SUMMER?

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Tired of Sneezing, Watery Eyes and Itchy Throats? Here’s How To Survive Allergy Season

allergyseason copy I struggled with writing this post for several reasons. One, I wouldn’t call myself a survivor of allergies because I still struggle here and there with it. Two, I was sneezing the whole way through the rough draft (back in March). Don’t worry, I sanitized everything around me after my sneeze attack died down. And yes, that included the keyboard. -eww-

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Because this is something I struggle with and have been for a few years now, I try to stay as informative as possible on new ways to lesson the symptoms, quicker ways to get rid of the side effects and other ways to avoid harsher surroundings. I’ve noticed for me, February is a bad month because pollen begins to spread and so does my red watery eyes. But according to KJRH News, September has said to be the worst month for asthma and allergies. The two are known to go hand in hand. “In fact, September 23rd is historically one of the worst days for asthma. This day sees more asthma related hospitalizations and deaths than any other day throughout the year.” (source) In 2011 Forbes listed the Top 10 Worst Cities for Allergies. Researchers analyzed 100 largest metro areas in the U.S. by three factors: pollen levels in each city, 2010 retail sales of prescription and over-the-counter allergy medicines, and the number of board certified allergists per patient. (Read More Here) and what they came up with was this Top 10 list. So some of you may have never realized you had allergies until you went off to college, went out of town for a wedding or even traveled to visit family members. Your location could have a lot to do with it so before your next trip, do a little background check of the city.

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  • 10. Madison, Wisc.
  • 09. McAllen, TX
  • 08. Richmond, VA
  • 07. Dayton, OH
  • 06. Birmingham, AL
  • 05. Chattanooga, TN
  • 04. Jackson, MS
  • 03. Charlotte, NC
  • 02. Louisville, KY
  • 01. Knoxville, TN

I was surprised not to see any of the West Coast States listed such as Nevada and Arizona. With dryer climates, it makes it hard to breathe fresh air. Growing up in California I never had an allergy problem but as soon as I unpacked my bags and welcomed Las Vegas as my residence, the itchy throats, sneezing parties and running nose began.

——–THE CURE YOU ASK?——–

There may never be a cure for allergies but there definitely are ways to survive it. First let’s start with your surroundings. -CLEAN YOUR SURROUNDINGS- Clean your home of all dust and things that attract dust. [ ceiling fans, trinkets, furniture, etc. ] Vacuum your carpets, wash your pillow cases and sheets and keep windows/doors tightly shut. -AVOID THE OUTSIDE- With the exception of work and Church, avoid the outdoors as much as possible if your reaction to pollen will result with you looking similar to Will Smith in Hutch. Stock up on grocery items to get you through the next week or two, fill up on gas at once, and resort to exercising at home until you are confident that your symptoms have died down. -ALLERGY MEDICATION- Medication is tricky but if you’ve found one that works for you, stick with it. The problem with most medication is it can be addictive and some can take longer to work which causes us to think it isn’t working so we take more or stop all together. Take medication before your symptoms arrive to avoid them coming all together. -CLEAN AIR- Purchase a dehumidifier or a cold-air aromatherapy diffuser. Spreading clean oxygen and moisture through your home will help break down and eventually get rid of mold and cold that has formed whether in your walls, furniture and in things you cannot see. Diffusers and Dehumidifiers are great investments that can go along way. -DIET- Our choice of food plays a major role in our health. A balanced diet rich in nutrients not only helps rid you of body fat, but also it guards you against diseases. A few suggestions of what to take: Vitamins, Cold Water Fish and Magnesium. A few suggestions of what to avoid: Veggies containing histamines (which cause your allergies to flare when consumed); tomatoes, spinach, eggplant. If suffering from hay fever, you should avoid foods such as fennel, kiwi, nectarines , oranges and soy. (source) For me, my allergies have gotten much better this past year but I still get my occasional allergy date. The good thing is it doesn’t last long and I am aware of my go-to kit as well as what to avoid during the Spring and Fall Seasons. One thing I did not mention that we can all have fun with is… JUICING Recipes. Juicing goes under the “Diet” category but it’s so good, we had to give it it’s own shine. PJ-BM132_JUICER_G_20130122173300 Parsley Lemonade “Allergies Be Gone” Alkaline Green Juice Vegetarian Vegan Raw – Dairy Free Gluten Free Egg Free Nut Free Soy Free INGREDIENTS:

  • 1 head/2 cups continental flat-leaf parsley
  • 1 medium cucumber
  • 1 – 2 medium lemons, peeled
  • 1 green apple
  • 1 knob of ginger (optional)
  • 5 drops of Nu Naturals Alcohol-Free Lemon Stevia OR 1 tsp Raw LOCAL Honey if not vegan (see note in post)

DIRECTIONS: Process all ingredients except the stevia through your Omega Juicer. Strain and tweak to taste. You may want to add more apple, stevia or raw local honey. Dilute this juice with some filtered water just a little, as it is very potent. Makes approximately 16 ounces for one person. Drink the whole thing for maximum benefits. Goodbye Allergies, for now. x: WHAT DO YOU DO DURING ALLERGY SEASON?

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INSTAGASM : 20 Instagram Lifestyle Faves That You Should Follow

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As the digital world becomes more popular, the ladies are taking advantage of this social media frenzy and I don’t blame them. Team iPhone and Team Android have the privilege of this new world of storytelling in the form of pictures. You may know it as Instagram. For me, it’s more like Instagasm. We all have the few pages we need our daily fixing of whether it’s for their outfit of the day, inspirational words or beauty tips. I compiled a list of 5 ladies to represent each area of the following; fashion, inspiration, fitness and hair. Be sure to check them out and if you have faves of your own, leave their names below and we will be sure to follow them. Oh, and of course follow No Boiz Allowed as well.

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1. Androgynous_Douby

This beauty isn’t afraid to take risks. With her unique style ranging from girly to tomboy chic, she kills every look, every time.

2. Jnelv

A local of Las Vegas, NV shares her daily wardrobe picks and fashion goodies from some of your favorite designers. This IGer is one I definitely look forward to whenever I’m on logged in.

3. StafaniMilano

Bright, bold and beautiful pieces is what you can find on Stafani Milano. She gives us fashion inspiration and confidence with a killer smile to add the icing on the cake.

4.  Stasmarie

Innovator is one word to describe Stasi and her style. With inspiration from her late boyfriend, you can find her decked out in pieces from their line Michael Marie. And when she’s not repping her own brand, you can find her in pieces that the average person wouldn’t be able to get away with on a normal day. A passion for fashion is an understatement when mentioning Stasi.

5. Ema_d_diva

From prints to loud statement pieces and hair to match, this diva shares her fashion looks that can range from H&M to your favorite high end designers.

INSPIRATION

 

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1. NicoleMMelton

As the beauty editor and face of essence magazine, Nicole Melton takes us through her daily and weekly beauty finds, testing products, events and even shares with us her diet, spiritual and skin challenges. I always find myself learning from Nicole and taking mental note of things to try, practice or study.

2. ichasedreams

Korinn Carter, Founder of Chase Dreams Not Boys reminds us how important it is for every woman to embrace the Queen in herself. Whether it’s as a Mother, Wife or 20 something, having a positive role model changing lives in our web community is something that shouldn’t be taken for granted.

3. TionnaSmalls

“Started from the bottom now we here” is the song that best describes this self-starter, entrepreneur and goal-digger. Tionna Smalls literally started out with little to nothing yet worked her way up what can be considered her own lane and now she’s gracing the spreads in magazines, your television screens and books on the shelves. Tionna is definitely someone’s energy I would recommend you feed off of.

4. alex_elle

As an artist, Alex Elle uses the form of expression in every way possible but the one thing that always stands out to me about her is her ability to stay positive and true to herself. A young woman at such peace in her life isn’t afraid to let us in and share what works for her.

5. KarenCivil

You can’t possibly think you know Hip Hop if you don’t know Karen Civil. As a protege’ to some of your favorite Hip Hop Artist like lil’ Wayne, Meek Mill, Dr. Dre and more, Civil is a Brand Ambassador that is highly recommended and most of all respected. She shares her daily life events through Instagram that can hopefully motivate you to push past your limits and let your work speak for itself.

FITNESS
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1. msjeanettejenkins

We’ve seen the pictures, clips, dvds and articles about Jeanette Jenkins and even some of your favorite Celebs have vouched for her. Jenkins challenges her followers to different fitness routines and also shares how it’s done. Using her body as an example is motivation enough.

2. lanagem + vitaminellen

Like Mother like Daughter couldn’t have been said at a better time than this. The family duo has teamed up and they’re changing lives, one dvd at a time. Lana and Ellen share life changing stories and images of women that have gone through and are currently going through their fitness journey. Each picture gets better and better and the results are even more amazing with each update.

3. mankofit

Mankofit shares her story about how a life changing tragedy motivated her to let go of excuses and push past her fears. A tragedy that had Doctors telling her that she wouldn’t be able to perform like a normal human being encouraged her to turn it into triumph. Mankofit strives daily to reach health and fitness goals all while inspiring her followers to do the same. You have to see it to believe it so follow her.

4. mstisch

With a body to die for, not literally but one that is built off of pure dedication and hard work, Ms. Tisch shows us that anything is possible. Don’t be offended by her cute workout gear and even cuter curvy poses. She’s earned it! Ms. Tisch encourages us to just “do it” instead of talking about it.

5. followthelita

The most inspirational fitness IGer I’ve ever seen. FollowTheLita describes in detail her weaknesses and her strengths and even takes us on her workout routines and runs for the day. Lita struggles and has insecurities like the rest of us but what makes her special is she isn’t afraid to share them and fix them publicly. She’s definitely someone to add to your daily IG check list.

HAIR

 

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1. mybraids

Braids are fun and easy but a lazy day hairstyle that you can either dress up or dress down. My Braids has different unique looks that you can try out.

2. iikandii88

iKandi shares her hair journey with different styles, techniques and products. Naturalista’s are becoming more popular by the day and she is definitely one to commend. If you’ve been thinking about making the transition, be sure to include her in your list to follow.

3. beautybylee

Curls for days is an understatement. But not only does Lee share her fabulous hair with the rest of us, she also shares beauty and makeup looks and tips. One stop shop to all things fab is what you can find on beautybylee’s instagram.

4. msdanti

Some may know this popular Makeup Artist, YouTuber or Naturalista Sista that has never had her hair relaxed. No matter how you know her, I’m pretty sure you love her. Positive woman she is whom loves to share her reviews with us as well as the results to match.

5. sadiddyworld

Specializing in color, weave and cuts, Angel of Faces of Angels is the go-to hair specialist in Las Vegas, NV. As a young entrepreneur and business owner, Angel prides herself in being great and transforming your hair to do the same. If you’re ever in the Las Vegas area, be sure to check her out but in the meantime, follow her on IG.

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It’s Getting Hot In Herrre – The Benefits of a Sauna

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Maybe it’s just me but am I the only one who looks for more ways to improve my skin, body or overall health? It’s like I’m obsessed with trying new things because I know that there are better ways and healthier ways to get the results I desire. Flawless, glowing, moisturized and natural healthy skin is a goal of mine. Now my skin from the neck down is very soft thanks to my baby lotion daily habit after each shower session but my skin from the chin up? Not so much. I still have my flaws and trial and error phases. But don’t worry, I’m working on it and I honestly think I’ve found a new love. The Sauna. I will be using this  about 3x’s a week after my workout sessions to relax my muscles and tension caused from a stressful work week.

Do Sauna’s scare you? Because before I did it, they scared me too. I live in Las Vegas where Summers are 110+ on average daily. So to sit in a heated room with similar temperature wasn’t ideal for me but if I knew it was an exercise to make my skin do the unthinkable, I was down for trying something new! Little did I know, spending quality time in the Sauna a few days out of the week had more than just skin benefits.

benefits

  • You can expect
  • Improved Circulation
  • Reproduction of Collagen
  • Muscle Relaxation
  • Detoxification
  • Tension and Stress Relief
  • Immune System Strength
  • Rinsed Pores
  • Weight Loss
  • Acne Shrinkage
  • Glowing Skin

and that’s just to name a few. Don’t believe me? Here’s why.. Our bodies natural temperature is 98.6 degrees but once you step into a Sauna which is warmed to 150+ degrees, blood circulation and sweat production increase dramatically. The increased blood circulation draws more oxygen and nutrients to the skin’s surface. Added oxygen and nutrients leave your skin looking healthy and moisturized. Taking a sauna creates heavy sweating which rinses out the pores and helps the skins collagen to reproduce while washing away dead skin cells. The heat releases poisons and heavy metals beneath the skin so that they can be purged through respiration. In this day and age most people are exposed to toxins every day. The hot temperature also relaxes your muscles and acts as a natural pain remover. People who have suffered from acne have benefited from clear skin after using the sauna as well.

With all of these healthy benefits, one must take proper precaution before entering a Sauna.

precautions

  • Drink plenty of water before and after your sauna session to keep from dehydrating
  • Do not stay in a hot steamed room for more than 30 minutes
  • Do not wear any contact lenses inside a sauna
  • Do not bring any electronic devices inside, especially cell phones (use this as quiet time, not social media time)
  • Do not take any drugs, alcohol or medication before or during your sauna time
  • If you’re pregnant, please consult with a physician before stepping inside a heated sauna
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FOOD DIARIES || 3 Healthy & Fun Pasta Salad Recipes

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As I prepare my work meals for the next 5 days, I’ve been craving more for cold pasta and salad as opposed to meat. Meat tends to drain my body because it’s hard to limit my meat intake when it’s in front of my face. Call me greedy much, I just love food. (LOL) But after being heavily addicted to becoming healthier, I’ve decided to learn more recipes and stay away from my normal routine. Instead of over working my body, I’ve challenged myself to more colorful plates and less quick fatty foods. This week on my menu is Pasta Salad. Salad in general can be a bit boring but if you’re not a boring individual, why should you eat like one? So let’s have edible fun.

Here are 3 fun and still healthy pasta salad recipes from All Recipes in which I use quite often, that I’m sure you’ll love as much as I do..

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BACON RANCH PASTA SALAD

Original recipe makes 10 servings. I’m sure you’re thinking Bacon and Ranch alone is the opposite of healthy but substitute Pork for Turkey and find a less fattening Ranch or simply, make your own.

INGREDIENTS

  • 1 (12 ounce) packageuncooked tri-color rotini pasta

  • 10 slices bacon

  • 1 cup mayonnaise

  • 3 tablespoons dry ranch salad dressing mix

  • 1/4 teaspoon garlic powder

  • 1/2 teaspoon garlic pepper

  • 1/2 cup milk, or as needed

  • 1 large tomato, chopped

  • 1 (4.25 ounce) can sliced black olives

  • 1 cup shredded sharp Cheddar cheese

DIRECTIONS

  1. Bring a large pot of lightly salted water to a boil; cook rotini at a boil until tender yet firm to the bite, about 8 minutes; drain.
  2. Place bacon in a skillet over medium-high heat and cook until evenly brown. Drain and chop.
  3. In a large bowl, mix mayonnaise, ranch dressing mix, garlic powder, and garlic pepper. Stir in milk until smooth. Place rotini, bacon, tomato, black olives and cheese in bowl and toss to coat with dressing. Cover and chill at least 1 hour in the refrigerator. Toss with additional milk if the salad seems a little dry.

Prep Time: 10 minutes – Cook Time: 15 minutes – Ready Time: 1 hour 25 minutes

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GREEK PASTA SALAD

Original recipe makes 4 servings. This recipe is so good! I probably should have list it first but if you’re into Greek food or just want to try something new and have time on your hands, try this recipe out.

INGREDIENTS

  • 1/2 cup olive oil

  • 1/2 cup red wine vinegar

  • 1 1/2 teaspoons garlic powder

  • 1 1/2 teaspoons dried basil

  • 1 1/2 teaspoons dried oregano

  • 3/4 teaspoon ground black pepper

  • 3/4 teaspoon white sugar

  • 2 1/2 cups cooked elbow macaroni

  • 3 cups fresh sliced mushrooms

  • 15 cherry tomatoes, halved

  • 1 cup sliced red bell peppers

  • 3/4 cup crumbled feta cheese

  • 1/2 cup chopped green onions

  • 1 (4 ounce) can whole black olives

  • 3/4 cup sliced pepperoni sausage, cut into strips

DIRECTIONS

  1. In a large bowl, whisk together olive oil, vinegar, garlic powder, basil, oregano, black pepper, and sugar. Add cooked pasta, mushrooms, tomatoes, red peppers, feta cheese, green onions, olives, and pepperoni. Toss until evenly coated. Cover, and chill 2 hours or overnight.

Prep Time: 15 minutes – Cook Time: 10 minutes – Ready Time: 2 hours 25 minutes

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PEPPERONI “AWESOME” PASTA SALAD

Original recipe makes 16 servings. This recipe has been named “Awesome Pasta Salad” because it’s reviews are nothing short of awesome and the ingredients mixed together are even better. I was a little skeptical about putting pepperoni in my pasta but I’ve had pizza all throughout my 20 something years and it hasn’t harmed me up to this point, so why not throw it in there. Awesome taste and time.

INGREDIENTS

  • 1 (16 ounce) package fusilli (spiral) pasta

  • 3 cups cherry tomatoes, halved

  • 1/2 pound provolone cheese, cubed

  • 1/2 pound salami, cubed

  • 1/4 pound sliced pepperoni, cut in half

  • 1 large green bell pepper, cut into 1 inch pieces

  • 1 (10 ounce) can black olives, drained

  • 1 (4 ounce) jar pimentos, drained

  • 1 (8 ounce) bottle Italian salad dressing

DIRECTIONS

  1. Bring a large pot of lightly salted water to a boil. Add pasta, and cook for 8 to 10 minutes or until al dente. Drain, and rinse with cold water.
  2. In a large bowl, combine pasta with tomatoes, cheese, salami, pepperoni, green pepper, olives, and pimentos. Pour in salad dressing, and toss to coat.

Prep Time: 30 minutes – Cook Time: 10 minutes – Ready Time: 40 minutes

Are you interested in trying any of these recipes out or do you have a pasta salad recipe that you would like to share? Feel free to comment below.

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