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BENCH SQUAT JUMPS…. TWICE THE WORKOUT & TWICE THE FUN!

The biggest benefit of the Bench Squat Jump is that it improves the reaction of fast-twitch muscle fibers throughout the body. This exercise requires your leg and core muscles to contract very quickly so you can generate maximal force with each leap. Secondly, the landing phase (deceleration phase) is the most important part of a Plyometric activity, it helps decrease the risk of injury and increase your ability to make sudden stops. Even if you are not an athlete plyometric activities are beneficial when added to your workout routine.  Bench Squat Jump is best when done after your warm-up and at the beginning of your leg routine. These jumps will definitely set the tone for the rest of your weightlifting workout. To begin make sure you squat low and begin your...

HOW TIA MOWRY CHANGED HER DIET FOR A SUCCESSSFUL PREGNANCY

We all remember the hit 90’s television show Sister, Sister featuring one of the most famous set of twins in the world Tia and Tamera Mowry. At the age of 36 these twins are all grown up now and have continued to be successful both on and off the screen. Tia Mowry in particular has gone on to be a strong advocate of healthy living. While struggling with infertility Tia decided to change her diet in order to achieve a desired pregnancy. She exchanged high carbs, high sugar processed foods for complex carbs, whole grains, nuts, and seeds. Post pregnancy Tia Mowry decided to switch to a vegan lifestyle to knock off the excess baby weight and get back to her incredibly slender physique. According...

A MOTHERS STORY ON HOW SHE ESCAPED MENTAL AB– USE

I was about 24 years old when I entered in a relationship with my son’s father. About three months into the relationship he started becoming physical. It started as a push, a slap, pushing me into a wall, and then it escalated to mental abuse. I got out the relationship after our son’s first birthday and the abuse and harassment continued for about a year after the relationship ended. I endured a lot of mental abuse; he would say nobody wanted me; I was ugly, and fat. His words really affected how I looked at myself as a woman and a mother. I started to hate who I was and how I looked. I became depressed and I gained about 30 pounds. I then developed high...

HOME REMEDIES FOR NAIL GROWTH

Everyone wants their nails to grow fast and strong, but unfortunately not everyone has perfect nails. Healthy nail growth reflects the state of your overall health. Plus, they add beauty to your hands. Regular use of nail polish can cause extreme dryness, leaving your nailed chipped and in some cases with a yellow stain. Most people try to cover up yellow nails with nail polish, but they are doing more harm than good. Therefore, instead of using expensive treatments that sometimes might not work, here are three simple home remedies that can make your nails healthy and grow at a steady pace. Olive Oil: To promote growth, it is essential to keep your nails well moisturized. Olive oil is the best when it comes to nail care....

EXERCISE OF THE WEEK: BAND SQUATS? DON’T KNOCK IT UNTIL YOU TRY IT…

Here's a fun way of doing squats and working shoulders at the same time. Grab a band, start with legs shoulder width apart, squat down as you are holding the band upright (elbows high, and alternate kicking your legs back. The trick is to control the band when you kick your leg back.  Perform 4 sets of 20 repetitions each set.  This exercise targets your shoulders, and legs. As always if you have any questions please feel free to contact me at aveigle@hotmail.com SPANISH TRANSLATION: Aquí está una manera divertida de hacer sentadillas y los hombros de trabajando los dos grupos de músculo al mismo tiempo. Agarra una banda, comienza con las piernas anchura de los hombros, en cuclillas a la misma vez que usted este sosteniendo la banda vertical (codos de...

HOTTEST PROM MAKEOVERS FOR 2015

Prom 2015 makeup trends varied from sultry and soft glamorous looks to bold sparkly eye shadow, set off with vivid reds and ombre lip pops! The soft glamorous looks for prom were right on target with the spring 2015 bare minimum or "no makeup" trend. A touch of mascara or natural wispy strip lashes with soft blushes, neutral eyes, finished with pinky-nude matte lipsticks or glosses completed my "Prom-Misses" fresh face looks. My favorite go-to wispy strip lashes were Kiss New York number 11 lashes, Ardell demi wispy lashes and Miss Adoro wispy lashes. The bold sparkle was the look requested by many prom girls this season. Bold eyelid colors such as sparkly golds to glitter statement colors were the "It." Some of my "Prom-misses" chose to...

EGG WHITES W/ TOMATOES

Trying to keep it light and healthy for breakfast, eggs whites are the way to go.  ENJOY! INGREDIENTS: 4 egg whites 2 teaspoons of olive oil or cooking spray 1/2 cup of grape tomatoes (halved) Sea salt and pepper to taste Teaspoon of dried or fresh parsley(optional) DIRECTIONS: In a medium skillet, heat oil or cooking spray over medium heat.  Add egg whites directly into pan and season with salt and pepper.  Cook until egg whites are set on one side, then flip over add tomatoes and cook until other side of egg whites set.  Serve and garnish with parsley. COOK’S NOTE: Eat with a slice of whole wheat toast.  Instead of tomatoes you could sauté spinach or chopped onions. #WhatscookinKJ...

HOW TO ROCK SHORT AND NATURAL HAIR!

If taking care of your relaxed hair isn’t already enough, try natural hair. As African American women we often stray away from going natural due to the fear of not being able to maintain it. It can be 10 times more frustrating when you’re just starting your natural look with not much length. However ladies, it really doesn’t have to be so challenging. You can still rock your natural look in creative hairstyles, without resorting to a chemical or just shaving your hair off. Click the link below to view the top 50 natural hairstyles for short hair. BGH’s favorite natural look is singer Janelle Monae’s tiny spirals featured in the picture above. http://therighthairstyles.com/20-most-inspiring-natural-hairstyles-for-short-hair/ #Fabuloushairfridays ...

EXERCISE OF THE WEEK: HAVE A “BALL” WITH THESE LEG LIFTS!

Most of you may know by now that I love targeting more than one muscle group at a time.  I know in our hectic schedules most of us do not have a lot of time to spend hours and hours at the gym, it is for that same reason that I teach these multi-tasking exercises. Please keep in mind that these exercises are all designed to be performed along with your daily exercise routine. This particular exercise of the week targets your core, chest, shoulders, hamstrings, and glutes. There are 3 different variations, Advanced (feet on the ball) intermediate (chins on the ball) and Easy (hips on the ball) Place your legs on the exercise ball, hands on the floor in a plank position. Next, press...

GLEE STAR NAYA RIVERA TALKS ABOUT HER HEALTHY SNACKS OF CHOICE!

We all remember her as the cute little girl on Family Matters with the huge crush on Lil’ Ritchie, but these days Naya Rivera isn’t quite that little anymore. She has grown into a Hollywood bombshell that has taking the television world by storm. Naya is of Puerto Rican, African American, and German descent. Her latest role on the hit musical comedy-drama television series Glee has made her a household name. In addition, to her phenomenal looks Rivera also has a breathtaking figure in which she works hard to maintain.  According to Healthy Celeb, “Naya is not obsessed with any crash diet plan. She believes in healthy living and certainly watches what she eats. Being intolerant to lactose, Naya resists from eating dairy products. Her diet is...