Fitness Plans.

Since late December 2011 I've been trying watch what I eat. Specifically the amount of salt I'm taking in, the amount of protein and fiber. I haven't really been paying too much attention to the fats, carbs or sugars which I really need to do. I might just start tracking again, its tedious but I have a better idea of what I've eaten.

Instead of me starting out with cardio, I'm going to start off with strength training so I have stronger muscles going in when I start cardio up again in about 2 weeks. I think my whole downfall of last year was that due to inactivity,  I lost most of my muscle mass. I lost my job, which wasn't extremely physical but I was constantly moving and lifting things when I was at work. Before last year I would lift weights at least 2X a week, that doesn't sounds like alot, but I can definitely tell the difference.

So my plan is to find some great exercises and lift MWF and do any cardio that I want, if I want.

I have a great set of exercises from the February 2008 issue of Oxygen Magazine Buy this issue here! that I love to use for getting back into strength training.  The series is called build your dream body. These exercises are killer and not complex. I'm going to be using the Upper Body push/pull and Lower Body from this series. I hate crunches but that's what I'll be doing until I find more alternate ab exercises.

I wish there was a really good exercise database where I can look it up really quick, instead of having to search through each of my favorite fitness blogs. Its takes time and usually I get distracted by something else right in the middle of my search.

Perform two sets of 12-15 each set.

Monday: Upper body Push 
Dumbbell bench press
Dumbbell Flye
Seated dumbbell press
Seated dumbbell lateral raise
Dumbbell extension
Dumbbell kickback


Wednesday: Upper Body Pull and Core 
Pull:
Pulldown
dumbbell pullover
barbell row
barbell curl
incline dumbbell curl


Core (my own thing)

1. Alternating Arms Supermans
2. Crunches
3. Need an oblique exercise
(They suggested 1. bicycle crunches and bench V-up)



Friday: Lower Body
Squat
Lunge
Stiff legged deadlift
Unilateral calf raise

New post up at Grad Girl Moxie!

Its a pretty off topic post, but I want to do a few round ups of my favorites of 2011.

 Grad Girl Moxie- Top Albums of 2011

My Top Albums of 2011!

I wanted to start of this blog with my top 10 albums of 2011!

My top albums are the albums that I've been pretty much playing non-stop this year some of these albums were released earlier then 2011, but just came on my radar this year. 

In no particular order I have

1. The Pretty Reckless- Light me up (2010) 

I have been following this band ever since they started touring in 2009 with the song I F**king Love you. I used to watch Gossip Girl and when I heard that Taylor was trying the music thing I checked it out.  The first song I heard was pretty annoying but it had promise. What I remember the most about listening is that Taylor Momsen's voice at 15 was amazingly mature (it could have been due to the ciggys) and reminiscent of courtney love.

Alot of people think that Taylor Momsen (Jenny from Gossip Girl) is spoiled and is trying to hard. It DOES seem like she is trying to hard,  but she IS talented. You can't deny her singing ability. 

Give this album one listen and you will totally agree with me. This album has me remembering the awesome girl (punk/alternative) rock bands from the 90's. Veruca Salt, Hole, etc..

2. Grace Potter and the Nocturnals- self titled (2010)

I don't like country music, I don't even like Taylor Swift. But I LOVE Grace Potter, I wasn't until I stopped and really listened and asked someone, that I realized that she is definitely country or at the very least country influenced and I really really like this album. Its soulful and I can play it again and again. 

3. Marsha Ambrosius- Late Nights and early Mornings

Finally! A really good classic R&B album. Well written, Superbly sung (yes I think I just made that word up)

4. Janelle Monae- The Arch-Android

After listening to her EP Metropolis: Suite I (The Chase) in 2007, I was anxiously awaiting parts II, III and IV because she mentioned that it was to be a four part series. I encourage you to check out her EP it tells a story in a far away planet. 

I doubt she is going to finish that up anytime soon, but she did release a full album. Its great, its perfect if you like soulful music is get inspiration from many different places, a friend of a friend dubbed this black music that black people don't listen to. 

5. Adele- 21

Adele! I can't even write anything about her, she is the queen of break-up music! LOL, her music is awesome and I'm glad that many more people have caught on to her. 

I was stuck on "someone like you" since her album was released until about a month ago (Yup approx 10 months!) when I decided I needed to start listening to the rest of 21 again.

6. Lady Gaga- Born this way (Special Edition)

The lead single from this album "Born this way" is my least favorite song on the whole album. This album totally reminds me of 80s pop, the music videos for "marry the night" and "edge of glory" take me there. I can use this whole album as a workout album. Most of the songs are upbeat, I wish Gaga had at least one ballad, I love her ballads speechless and Brown eyes from her previous albums. Oh well, this album is so good. I forgive her. 

7. Asa- Beautiful Imperfection 

8. Siji- Adesiji (2008)

I like finding music from people from Nigerian backgrounds, I love it even more if they sing in Yoruba and English. Both Asa and Siji do this effortlessly and there music is awesome. Asa, I would classify as Neo-soul with and afrobeat twist. I discovered Siji when he released the music video for the song "Ijo" which was filmed in Lagos, Nigeria BTW. I was watching and I recognized the yoruba, so I looked for his album.

Siji's music is very contemporary with a afrobeat twist. I love the drums, I don't think I would find many people that DON'T like drum beats.  I would recommend him to anyone that just wants some chill music, even the songs that are 100% yoruba will draw you in.

9. Drake- Take Care 

It's pretty sad that this is the only Hip-hop album on my list. I love hip-hop and its getting harder and harder to find artists and albums that I genuinely like beyond just catchy beats.

After his very hyped up first album, I wasn't expecting too much from this one. But I REALLY enjoy this album. 

Honorable Mentions

1. Ed Sheeran - + (Deluxe Version)

I just discovered this guy after I stalker spotted Rupert Grint in his most recent music video for lego house. I was on Youtube minding my own business, and I saw the side of a unknown's face and I thought that looks like Ron from Harry Potter somehow I KNEW it was him. I shrugged it off and played the video because I love a cute redhead and it WAS him, I was ecstatic.  After I got over my Ron crush, I realized that the song was pretty damn good. Looked up this ed sheeran kid and checked out his album. I've only listened to it once, but its love at first listen. I'm sure this will be on my list next year!

2. LMAFO- Sorry for Party Rocking

This album is great! They combine rap, rock, dubstep, club and fun all in one album and it sounds great! I don't listen to this album alot but I'm never disappointed when I do. This album would also be very good for workout music. 

3. Nickelback- Here & Now

I love Nickelback, they seem to have gone back to their grittier side with this one. (Which I love, BTW). I would often forget that Nickelback's popular songs are the slower, sad and forlorn songs. Its easy to forget that they have great angry uptempo rock songs (Ahem) Side of a Bullet. 

I've never listened to a full Nickelback album before so I'm not sure if they normally mix their balleds and more uptempo songs but this albums seems to be more uptempo songs.

4. Ellie Goulding- Bright Lights (2010) (Re-release of Lights)

A friend put me on to her album, I like it but it feels like most of her music on this album sounds very similar. I like her single that most people have probably heard by now "Lights", its a pretty popular song for end/beginning credits for movies, TV shows, etc..

What are your favorite albums of this year?

Waves..Hey there!

Happy Holidays! (even though most of them have passed already) I hope everyone got to spend time with their loved ones, I know I did! :)

I'm starting a new blog! I've been wanting a URL change for awhile but the blog is going to cover pretty much the same topics as this one but mostly natural hair and fitness. I fell wayy off this year on both and writing down things helps me feel like I'm making a dent on my mental checklist. 

I will be adding hair and beauty product reviews especially on things that I buy/mix that haven't gotten alot of reviews. There are never enough cosmetic product reviews/swatches for dark skinned girls and I don't think there are a lot of product reviews from people with 4b/4c hair. I've found that a few things that work for other people *cough Giovanni Smooth As Silk Conditioner cough* work a little differently on my hair. 

I'm going to keep recipes and such over at my cooking blog Yoruba Girl Cooks, I have some new recipes I want to share in the near future. Stay tuned! My new blog is Grad Girl Moxie. I haven't made my first post yet but I will in the next few days. 

Kemi

Goodbye Dry Hair..

I mentioned changing up my new hair routine and for the past three weeks,  I've been using it and now I know what my hair really likes for keeping moisture in.

Likes
-water
-non-oil conditioner
-oil as a final sealant only over water based conditioner


Routine:


Prewash
When I do an updo or any hairstyle with gels or other hair products I used Aloe Gel under a conditioner cap overnight or for 30 mins to one hour before shampoo

Wash
I wash with any good moisturizing shampoo

Clarify
Depending on how clean my hair feels post-wash, I dissolve 1/2 cup of baking soda in a 5 quart bucket and rinse to remove any remaining residue (done every other week)

Condition
With a moisture conditioner or protein conditioner

Moisturizing Humectant Spray
with a self mix or bought spray

Leave-In conditioner
Light conditioner or leave in

Oil sealant
Coconut oil (straight) followed by Shea product

I usually do this in sections as I twist

Style:


Doing all this and then twisting my hair and misting it with the honey-water spray has kept my hair feeling very moisturized.

The products I use for each step are as follows.
Products:

Prewash

Lily of the Vally Aloe Gel under a conditioner cap 

Wash

With Giovanni smooth and silk shampoo or Joico K-pak shampoo

Clarify

Joico Phine-you MUST use a deep moisturizing  conditioner after this otherwise hair will feel like straw. 

or I dissolve 1/2 cup of baking soda in a 5 quart bucket and rinse to remove any remaining residue

Condition

With Giovanni 50:50 conditioner my hair likes this the best or Smooth as Silk 

Protein: 911 conditioner 

Moisturizing Humectant Spray

 I use a honey/water spray that I mix up I notice that my hair feels ALOT more moisturized with this spray then with my Oyin Greg Juice.

Leave-In conditioner

Right now I use Giovanni Tea Tree Treat conditioner,  I used to use suave tropical coconut 

Oil sealant

Coconut oil (straight) followed by Shea product usually whipped shea

I'm trying to think ahead for Christmas and I know quite a few of new naturals and transitioning folks I'm thinking about making them a care kit with some hair stuff I've been piddling with

1) Moisture Spray

2) Whipped Shea

3) Detangling Lotion

4) Light daily hair conditioner (maybe) 

5) a 3 x 5 card with my favorite natural hair websites

#4 is the only one that I've NEVER made so it will be fun researching and mixing up things. I normally dabble in making B&B stuff and soaps but I haven't done alot of making hair stuff for other people. I'm looking forward to it!

Update Post!

No exercise since the Tuesday the week before last, when I injured something in my right groin area. Then I was getting headaches (which i think were from dehydration--drinking coffee and hardly any water)
There were a few days in between where I should have done something, but I just was not motivated. Towards the end of this week I came down when some sort of stomach bug..
I really need to take better care of myself and make sure I drink enough water. When I backtracked and thought about what I've been eating drinking for the past two weeks I know there are days where I only had one cup of water all day..from 8am to midnight or later.

Tomorrow I will be getting back into the swing of things.

Two weeks ago when I did 3-4 days straight of hour-long cardio, I noticed that at the 45 minute mark I would get a bit weak and lightheaded.

Normally I don't eat before I work out first thing in the morning so that I can use the stored energy in my body. I might have to now..In the past week I've read three opposing reports one article suggested eating a small snack (150-200 calories) before AM workouts is better then not eating.
Another article suggested eating any non-carb snack, so that you will still use up stored energy (glycogen --i believe) while doing cardio.
Then another one supported the no eating at all theory again..

But I need some more hour long workout DVDs because the WATP 2 mile walk is about 30 minutes and doing it back to back is making me sick of it FAST!

I've heard that her 3 mile walks are really good.


I definitely think that I need to eat preworkout, maybe some egg whites, I can't think of any other snack that has NO carbs in it..

On the eating side of things,
Early last week I had alot of sweets I was thinking it was getting near that time of the month I really hope so because I was craving really bad..I can't do another week of sweets eating like that.

In the medical school side of things..
I've been thinking that after my current Master's program I will enroll in ANOTHER one but this one will be a Master's in Medical Sciences..basically a program where half of my classes are with first year medical students (MS1) the other half of the classes vary.
Also I've really been considering applying to Caribbean Schools the next time I apply. In the past two weeks I found out that alot of people from my graduating class who ended up not getting into med school ended up applying to Caribbean school and are about to graduate and that alot of graduates from one school in particular feel that they were very happy with their school. So I will be adding this school to my arsenal.

MCAT study time: zero
Workout hours: zero
Eating score: 2-3

Hair Revelations, a fitness update and I made a new blog!

Since my permie days I've always had moisture issues with my hair. Since I've been natural I always dread an unwelcome hand copping a feel of the fro and them pulling back their hand because my dry, dry hair cut a finger. But ever since I twisted my hair this Tuesday, I haven't had dryness issues! I'm hoping to repeat this process to see if this is the key to my hair staying moist.

What I did: I read over at The Moptop Maven that dryness issues can sometimes come from product buildup and that the solution is to clarify.

1) So, I used a clarifying conditioner--Joico phine chelating conditioner ( that I scored at TJ Maxx for $1!) and deep conditioned afterwards because if you don't your hair will be a dry, hot mess..

2) I deep conditioned overnight with a clear cap with Giovanni 50:50 plus a dash of the smooth as silk conditioner

3) I twisted my hair the next day and sprayed with a weak tea/honey mixture when it got  dry and sealed the water in with coconut oil first then shea butter.

4) Everyday or every-other day I sprayed my twists with the honey water/tea mixture.

Now my hair doesn't seem to dry out so quickly..it may be claryfing plus the honey mix holding water in my hair but I am loving my hair not being a crunchy mess!

As far as my fitness update goes is that I worked out for an hour for the past two days- yesterday I learned some of a new belly dance choreography by my favorite instructor, I did the 2mile walk (35 mins) (Walk Away the Pounds) back to back and today I did the 1 mile walk (20 mins) plus the Chris Freytag walking workout (48 mins)..and I can say that it definitely feels different  when I work out for a whole hour (the massive amount of sweat the comes off my body)... but at the end of the day, I am really glad I worked out 3 days straight.  Hopefully I can keep this up.

I just created a food blog @ Yoruba Girl Cooks where I will be featuring healthy recipes and some no-so healthy recipes..LOL