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EXERCISE OF THE WEEK: BAND ROWS AND BICEP CURLS

Let's combine these two exercises back to back to build amazing back and arms in the convenience of your own home! Start with an exercise band, you can purchase these bands at any department store. Standing nice and straight bring the bands to your sides, while contracting your back muscles.  Perform a total of 4 sets, 15 repetitions of the rows, and move right on to the band bicep curls performing 15 repetitions of the curls.  Make sure that you’re keeping your core tight, arms high for the curls only bending at the elbow.   Contract your bicep muscle each time you curl.  Have fun! As always if you have any questions please do not hesitate to contact me at aveigle@hotmail.com SPANISH TRANSLATION: Vamos a combinar estos dos ejercicios...

HOW VENUS WILLIAMS STAYS ENERGIZED ON THE TENNIS COURT

Venus Williams, a national Tennis player, was diagnosed with an autoimmune condition called Sjögrens Syndrome in summer of 2011, however that disease did not stop her from doing what she had to do! It has been said that she is able to keep a healthy body by not consuming a lot of calories, pesticides, or sugars. She decided to be on a vegan/raw diet to help her get through her condition and she got a chef to help her along the way. Even though the average person cannot afford a personal chef, you can pick a day to cook healthy recipes for the week. This is a good way to plan your meals, so that you won’t be tempted to eat out and consume foods with...

HEALTHIER YOU IN 2015 PART 2: HOW TO TAKE CONTROL OF STRESS

Stress is the body’s response to a stimuli that is perceived as harmful. Our body has built-in ways to manage short term stress. The problem occurs when your body is in a constant state of low grade stress that keep these systems turned on. Unmanaged, long term, low grade stress can lead to: 1.) difficulty losing weight 2.) decreased sex drive 3.) heart disease 4.) acne and other skin blemishes 5.) hair loss and much more. Methods for decreasing stress: Treat the cause: find the areas in your life that are most stressful and make a plan of action to decrease your levels by two points every 3 weeks.  If your current stress level is an eight out of ten, make a plan to decrease it to...

I’M IN LOVE IN WITH THE COCO….NUT OIL

If I were to tell you there was a holy grail of skin care, would you believe me? Well, I am here to tell you ladies that you can achieve your skin’s perfect potential with one easy step. Sound good to be true? Unfortunately the secret has been out for ages and we are just now embarking on all its untapped glory. Coconut oil, that’s right good ol’ coconut oil.  It’s unsurpassed in the countless of beneficial effects our body reaps from its entire splendor. As a makeup artist, often dealing with an arrangement of skin types on a daily basis, I am asked numerous questions, one of which recurs more often than most: What do I need to do to achieve flawless skin?  Despite the...

WHY CELEBS ARE ROCKIN’ NEUTRAL COLORS

The polls are closed and natural nails are “IN”! Celebrities are now hitting the red carpet and other iconic events flaunting natural nails, and the reason why just might be enough to make you do the same! From nude-beige and light peach polishes, to see-through top coats, celebrities like Reese Witherspoon and Kate Winslet aren’t afraid to go neutral. According to Deborah Lippman, manicurist to the stylists, celebrities choose a more natural nail because they have to coordinate their outfits, which sometimes change in a moment’s notice.  The neutral colors make it much easier to go from style to style without worrying about clashing nail designs.  Also, the natural look of the nails adds a more simple yet classy touch to any look and allows more...

Grilled Salmon w/ citrus-avocado salsa

This dish is all about the salsa, the creaminess of the avocado, and citrus tangerines, which all come together to make the salmon spark with flavor!  ENJOY!!! INGREDIENTS: 2 salmon fillets (about 4 to 5 ounces each) 2 tangerines cut in segments 1 avocado 2 tablespoons red or green onions 2 tablespoon of cilantro I lime (juiced) I tablespoon of light olive oil Sea salt and pepper to taste Light olive oil DIRECTIONS: Heat a grill pan with a drizzle of olive oil. In a bowl, combine tangerines, avocado, onions, cilantro, lime juice, oil, salt and pepper. Season salmon with salt and pepper and drizzle with oil. Grill salmon until partially opaque in the center, 4 to 5 minutes per side. Put a spoonful of salsa over salmon. COOK’S NOTE: any kind of fish or even shrimp would be great...

WHY SHOWERS ARE MEANT TO BE YOUR REFUGE

A long relaxing shower after a long day is probably the highlight of your day or even the week. You step out of the shower and you feel the crash of all the things you have to do and of all the needs for tomorrow and "what if's" of yesterday. Why the awful crash you ask? During your shower, your mind has been wondering into 500+ places and thoughts. The water may be hot and cleansing, your body wash may be exfoliating and smell amazing; however, your brain is still in the fast forward position. So what should you do, STOP! Stop before you even set foot in your shower. Take a minute to clear your mind. Stand in front of the shower, think your last thoughts of all...

IS YOUR HAIR CONDITION COLOR READY?

I always think its funny when clients come in with what they believe is something simple, but really involves a whole lot more steps and processes than they thought. This often comes up when clients request certain color transformations. Whether relaxed, natural, or transitioning, you need to be well educated on the different forms of color, and if your hair condition is color ready. Here are a few color options, along with some suggestions. Temporary Color-  This last only until your next shampoo. Being that temporary color comes often in the form of a spray or chalk, they can leave hair with a residue, and often with a dull appearance. Semi-Permanent- Semi-permanent hair color comes in the form of rinses, usually applied to damp hair and absorbed...

EXERCISE OF THE WEEK: ROMANIAN DEAD LIFTS W/ DUMBBELL ROWS

This week I'd like to recruit more than one muscle group. Working more than one muscle group is always a better workout and by doing so you are optimizing your efforts, to not only get stronger, but burn more calories at an efficient rate. This exercise targets your upper and lower back, glutes, hamstrings, and biceps.  Make sure you keep your back flat as you are bending at your hips. Legs can either be stiff (completely straight) or with knees slightly bent as I demonstrate on the video.  As always assure that your core is engaged at all times.  As you come up squeeze your gluteus.  As always if you have any questions or suggestions I would love to hear from you. Email Amy Veigle at...

WHAT’S COOKIN KJ: CABBAGE KALE SALAD

Cabbage is a wonderful alternative instead of lettuce, because it’s very high in the nutrients your body needs.  ENJOY! INGREDIENTS: 1 small head of cabbage cut in thinly slices 1 small bunch of kale cut thinly 1/2 pint of grape tomatoes (halve) 1/2 cup red onions chopped (optional) 1/2 pumpkin seeds 1 lemon squeezed 1/4 cup red wine vinegar 1 or 1/2 cup extra light olive oil 1 tablespoon of agave nectar (optional) Sea salt and pepper to taste DIRECTIONS: In a large bowl put in cabbage, kale, tomatoes, onions, pumpkins. In a small bowl whisk together lemon, vinegar, olive oil, salt, and pepper. Drizzle over salad and toss and serve. Cook's note: If you are watching your oil intake only use 1/2 cup of oil. Adding dried cranberries will give some sweetness to the salad with a nice bite...