Fitness Update! Week 3

Daily Routine:
                      Consist of 5 min warm-up/ intense Cardio.  Basically High knees, Jumping Jacks, Mountain Climbers...anything that with get your heart pumping.

Abs: Crunches, Sit-ups, Standing Obliques, Oblique Crunches. (abt. 3 sets of 10-15 each. of 40 of each)

Glutes: Donkey Kicks, Fire Hydrants, Super-man, Squats, Bicycle crunchs. (abt. 4 sets of 15-20 of each)
Keep in mind squeezing and releasing the glutes throughout the entire move, contracting your abdominal muscles.

For More a Effective Glute workout I use the pre-exhaust method. Do as many of one or more glute exercises that really engages those muscles in the butt til you experience "burn out"/ or until  you really feel the burn! Then when those Muscles are really engaged start an immediate exercise that engages more than one part of the body.

HAIR and FITNESS CHALLENGE

I've already started, but you won't be far behind! Recently I have been researching goals that I want to reach as far as my hair and body, and have found some great challenges. Ultimately I put my own twist to them. Join the challenges with me, record your progress and let's share with others!

Hair Challenge: 12 Inches In 12 Months
                       
                         Each month I expect to gain at least an inch of hair. Start by making a growth chart t-shirt or   buying one. If you are making one, you want to make sure that your chart is correct so that you can record your progress as close as possible.

                           Weekly:

                          1) Pre-poo with essential oils (Vitika, coconut, rosemary, olive oil) etc.

                          2) Shampoo with little to no Poo in at least four braids (Shampoo of your choice)

                          3) Deep Condition, let penetrate for minimum of 1hr. to overnight, finger detangle under water (Herbal Essences Hello Hydration or Conditioner of choice)
                          4)Rinse under cold water, seal with oil and/or leave-in conditioner. Distribute a dime size
                             amount all over hair, paying special attention to the ends.
                       

•                 Keep hair moisturized
•                 Sleep with Satin bonnet or pillow case
•                 Use proper Detangling methods
•                 Stay away from excessive Heat, no more than 2 times a month
•                 Deep condition regulary as needed
•                 Invest in daily Multi- Vitamins!
•                 Implement Protein Treatments, every 6-8 weeks

Fitness: Toned Legs,Butt, Thighs, and Six Pack Abs!


                          1)Warm up before your actual exercise. Such as high knees, jumping jacks, mountain
                           climbers etc. 1 min. each for a total of 3 min.
                         
                          2)Perform Butt and Leg Excercises(perform with glutes and abs tightened)
                             Donkey Kicks, Fire Hydrant, Superman, Lunges, Reverse Lunges, Wall sit, Plank etc.
               
                          3)Perform Ab execises(perform with abdominal muscles tightened)
                             Such as crunches, situps, standing obliques.etc.

                          Be sure to make sure you give your self a break between days!

Hiatus....I'M BACK!!!

He guys Im back! I have a few hair and fitness challenges to share with you. I've been working on both since about mid December, so that means you can catch up easily. Stay tuned for the details :)
You can ask as many questions as you'd like!