03 Aug
Fitness

boomBOX

BLUF: EVERY FIGHTER HAS A THEME SONG. BOOM BOX boxing club provides music driven boxing structured workouts that will have you in the BEST shape of your life!

•EZ EXPERIENCE: In college and even after, the thing that excited me the most about going to the club was the DJ. If I knew the DJ was going to be fire, I would be in that club all night because ultimately music can make or break your experience.

Going to a workout @boombox_boxing club is like going to the club, but for fitness! I think we can all agree that finding the motivation to workout is difficult, but if you know you’re about to do an intense workout, listening to your favorite songs while doing it makes it that much easier.

@boombox_boxing the coaches are your DJs. They carefully construct playlists filled with beats that will take your mind off the fact that you’re working out, and just help you focus on having fun while you improve your technique and elevate your fitness. Each punch, each step, each defensive move flows with the tunes.

•THE WORKOUT: Each class is 50 minutes where you are either BEAT boxing or BOOM boxing. One focuses on boxing to the beat, the other (while still music infused) is more focused on time and interval, giving you the freedom to move at your own pace. This is a full body workout! Every move requires the use of your legs, core, and upper body. In addition to the boxing, they incorporate active rests (which could be anything from pulsing squats, to tuck jumps, or burpees), and each workout has a section dedicated to strength and conditioning and core work. On average (if you put in the work) you will burn anywhere from 600-800 calories.

•THE COACHES: One thing I absolutely abhor is getting trained by inexperienced personnel. If you can’t do it, you can’t teach me! You WILL NOT feel this way @boombox_boxing club. Their coaching team is diverse in gender, ethnicity, and personality! I mean can I just highlight the fact that they are stacked with women who box!! Like really box!! YASSS!! That is what you will find at Boom Box. The entire coaching staff has been subjected to months of rigorous professional boxing training from instructors spanning from L.A. to D.C. Their training is dynamic, consistent, and perpetual which means @boombox_boxing you will always receive THE best training!

•THE STUDIO: Of all the contemporary D.C. boxing studios, this is the only one that has an actual boxing ring! The club is boutique and upscale, but it also has an authentic flare provided by the boxing ring, the garage door entrance, and the graffiti wall. When you walk into the studio it tells you two things: 1. You’re there to box and 2. You’re going to have fun while doing it!

•EQUIPMENT & ATTIRE: Water bottle, gloves and wraps if you have your own (but they also provide these items), energy, and change of clothes. No, but really, you WILL sweat! No one leaves these classes dry, NO ONE!

Co-Founders Reggie “Jefe” Smith and Angela “aj_boomin” Jennings

•THE FINALE: Listen, I am NOT a boxer! I repeat, I am not a boxer! I am goofy, I have two left feet, my legs move like giraffes, and my wrists prefer to stay bent, which is not conducive to punching anything! Lol. Yet, none of that mattered once I started working out @boombox_boxing club. The only thing that mattered is that I wanted to get better, and Boom Box provided the place, the workout, and the coaches who had the know how to help me do just that!

I try to be consistent with my fitness, but I can honestly say that once I started doing Boom Box workouts it took my fitness to another level. Every time I get in front of a bag, I leave my heart and soul (in the form of sweat) in the studio. When i walk out, I walk out knowing I’m just a jab, cross, hook, and uppercut away from being that much closer to my fitness goals! THIS is the workout you are missing and the workout you don’t want to miss!

Reggie Smith and Angela Jennings are the co-founders of @boombox_boxing club. They are both young entrepreneurs who fell in love with boxing and since then have dedicated their time and resources to bringing this elite fitness experience to the Washington D.C. area. @boombox_boxing club is OPEN for business! Check out their website and follow their instagram page to stay up to date with the latest info, and download the app to reserve YOUR bag! You won’t be disappointed!Tell them I sent you!😉🥊

19 Jul
Lifestyle

Nike Tech Hip Pack

●BLUF: The Nike Tech Hip Pack is an over-sized fanny pack with a unique and functional design that makes it suitable for a variety of activities.

I recently took a girls trip to Sedona, AZ, which included a hike on the beautiful Devil’s Bridge trail. I’ve been hiking a few times before, but I always struggle with bringing the right gear. For every hike there are essential items that must be packed, so choosing the right bag was vital! For this trip i decided to try out Nike’s Tech Hip Pack.

●FEATURES: Lightweight with adjustable straps and zippered compartments in a tech design.

  • across the shoulder like a book bag.
  • around the waist similar to a fanny pack

●PROS: Optimal Size – shaped like a fanny pack but the size of an extra small back pack. Well designed – There are several ideally located pockets which allows for organized packing of all your essentials. Durable Material– 100% polyester, water repellent, easily cleaned. Nike recommends spot cleaning, but after my hike I threw mine in the washer machine and it came out looking brand new.

●CONS: The hip pack is small in size, but due to its unique design it can fit quite a bit of items. It’s easy to over pack this bag, and once that occurs it’s no longer comfortable to wear around the waist, but can still be comfortably worn across the shoulder or chest.

● EZ Impression: Nike’s Tech Hip Pack ended up being the perfect accessory for my hike. I was able to bring a large sized water bottle, my cell phone, wallet, sunscreen, sweat towel, journal, pen, and camera tripod with more room to spare! This small sized bag is also ideal for travelling and everyday use as a gym or work pack. It comes in 7 different colors and is well priced at $40 USD. If you’re looking for a new bag, I highly recommend this one. It is comfortable, functional, and fashionable!

02 Jul
Nutrition

ADAPT and ZEN!

●BLUF: Stress is real. GT’s has created a tea that may have the ability to help the body adapt to the effects of stress.

●The first time I drank GT’s ALIVE, I was 7 days out from my menstrual cycle. Now I know every woman’s symptoms are not the same, but I think we can agree that that specific time period usually consists of heightened emotions and an overall feeling of what can only be described as “BLAH.” Well that is exactly how I was feeling. Nothing was wrong, but I was stressed and moody, so I decided to try the tea to see if it could give me the pick me up I needed to get through the rest of the day without having a cloud hanging over my head.

●WHAT IS ALIVE? A sparkling, refreshing, lightly caffeinated tea beverage with natural ingredients that offer probiotic and stress reduction properties.

●WHAT IS AN ADAPTOGEN? A natural non-toxic substance that increases the body’s resistance to stress through a non-specific effect. ALIVE uses medicinal mushrooms with adaptogenic properties to enhance the tea.

●INGREDIENTS. Loose leaf teas, medicinal mushrooms (reishi, chaga, and turkey tail), raw apple cider vinegar, and Grade B maple.

●FLAVORS. Guayusa Turmeric which is lightly spicy and tangy, Mate Mint (my favorite) has a mildly sweet mint flavor, and Pu-erh Root tastes like flat root beer. Black lemon, Cascara Spice, and Matcha Vanilla are flavors that haven’t been released but are coming soon.

●BENEFITS. Studies have revealed that adaptogens have neuro-protective, anti-fatigue, anti-depressive, anxiolytic, nootropive (memory enhancing), and CNS stimulating properties. In addition to the general properties, each adaptogen has unique characteritistics. Reishi mushrooms top benefits include anti-aging and immune boosting, Chaga is a powerful anti-inflammatory and natural source of antioxidants, and Turkey Tail is also popular for its immune boosting properties.

●EZ IMPRESSION. While the research for the purported benefits is minimal, it is promising. With any substance, side effects should be considered and a doctor should be consulted. With that being said, after drinking the tea, I didn’t feel this amazing clarity or lift in mood immediately, but gradually I stopped focusing on the cloud, and the sun rays became more apparent. Ultimately, I think that incorporating natural substances that have the ability to enhance your overall well being into your daily routine is a smart move, AND if there are potential anti-aging and anti-cancer benefits, then I’m into it.

The GT’s Living Foods company is most commonly known for their Kombucha drinks but they make a variety of products to include adaptogenic tea, wellness water, water kefir, probiotic shots, and non-dairy coconut yogurt. Their mission is centered around synergy of mind, body, and soul using products derived straight from mother nature. ALIVE adaptogenic tea is not currently being distributed nationwide, but is available in select markets. I was able to find it at Whole Foods in the same section as the Kombucha.

●RESOURCES. /https://gtslivingfoods.com/faq/adaptogenic-tea/ . https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/

27 Jun
Lifestyle

THE LEAP!

●BLUF: This book offers insight into a young woman’s professional and personal journey. It is raw, relatable, and offers a vulnerability which allows you to connect and empathize with the author and her content.

●PREFACE: @_25karats is a young woman from Chattanooga, TN. I first became acquainted with Kara through our sorority Delta Sigma Theta Inc. (shout out to the MZ Reds). I quickly learned that she had an infectious personality that is bold, genuine, and pure. So when she called me to say she had just finished writing a book, I was surprised, but not really. It’s not hard to recognize someone who is destined for greatness, Kara is most definitely one of those people.

The first time I read through the book, I highlighted sections that resonated with me. There were so many! As I was reading, I found that this leap that @_25karats narrates, not only described my leap to start my fitness lifestyle blog, but could also be motivational to anyone who is in the process or wants to kickstart their fitness journey.

I’ve compiled the following excerpts so that you all can see what I mean! Prepare to be inspired!

“This short, self-reflective body of work is the direct result of feeling unfulfilled where I was, being hungry for a new experience, and forcing myself to do something about it.” Preface, pg. 3

●I’ve had to recommit to my fitness journey several times over the years. Most recently, I was in a rigorous residency that took up all of my time and energy. I was stressed, I gained weight, and I lost my motivation. I realized I needed to find a passion outside of my job, something that was fulfilling and allowed me to get out and meet people. So, I started this blog. I used my discontent as fuel to renew my dedication to fitness and wellness.

●EZ Takeaway:It’s common to look up and find yourself unhappy with where you are in life whether it’s physically, emotionally, professionally, etc. Acknowledging that feeling is great, but even better is taking the necessary actions to move past that point. If you’re unhappy where you are in your wellness journey, GOOD! Let’s use that as motivation to make a change!

“Before emotions drive you to abruptly quit whatever it is you’re doing, stop and think with more logic. What can you do to maximize your experience(s) right where you are?” Phase 1, pg 18.

●Once I made the decision to start blogging about my fitness journey, I had this feeling that maybe I made the wrong decision. There were so many obstacles that needed to be overcome in order to get it going. I wanted everything to be perfect, but every step seemed to be 1000x more difficult than it needed to be. I felt frustrated and discouraged. What I realized is that, when trying to create something that will not only help you but help others, it takes TIME. I had to push my emotions aside, and stick with what I committed to do.

●EZ Takeaway: Whenever you start something, especially a fitness journey, its HARD! Yet, nothing worth having comes easy. Separating the emotional from the logical in the process results in longevity.

“How you handle what’s in front of you now will determine the quality of what’s coming.” Phase 1, pg. 19

●Preach @_25karats ! The first thing that I thought about when reading this excerpt was “You can’t rush the process!” I’m very familiar with the difference between work that I produce when I’m rushed and when I’m not. There is no comparison.

●EZ Takeaway: Take your time! You can’t rush a journey. It’s a marathon, not a sprint. What you put into this process, the difficulties you face will determine the product you get in the end.

“The idea that we can maneuver through this world on our own strength, with no support whatsoever, is an egregious one.” Phase 1, pg 24

●This is a fact. During the entire process of creating my blog, my tribe consistently checked in with me, gave me input and continuously reminded me that I was more than capable to complete my goal.

●EZ Takeaway: Working out with someone, having a trainer to guide you, having friends to lean on and share wellness tips, these are all invaluable to the process. You don’t have to, nor should you go through your fitness journey alone.

Each phase of the book ends with a self-application section that aids you in working through the process of whatever leap you decide to take. When you finish the book, you can always go back and self reflect, almost like a mini journal.

“We all experience the same lessons in different ways, but we hardly share. Why?” Phase 3, pg. 63

●This is a question I had to ask myself. I’ve concluded that the reasons I don’t share are either because I’m embarrassed of what I’m going through, I don’t feel that people can relate or understand, or since I don’t have the answer I feel like no one else will either.

“It hit me that being open is how people are healed. Nobody discusses their lows to the same extent they discuss their triumphs.” Phase 3, pg. 65

●EZ Takeaway: You never know what someone else has experienced. They may have the answer to a problem you’ve been searching for or vice versa, but you don’t know if you’re not willing to open up. While this is probably easier said than done, sharing is caring! Cheesy, I know,but true. Share what you go through in your journey. Good or bad, the result will end up in help for you or for someone else.

“Faith and doubt cannot, and we’re never intended to, coexist. You must pick one. ” Phase 4, pg. 78

●This is my favorite excerpt out of the entire book. The amount of times that I doubted myself while creating my blog are endless. What I remember is that, when I was having those negative feelings, I wasn’t productive. It limited my creativity and inhibited my progress. I realized if I don’t believe in myself, I can’t expect others to believe what I’m sharing.

●EZ Takeaway: To be doubtful is a part of human nature, but doubt is nothing but a toxic thought that leads to negative energy. If there is anything that is a must to remember, this excerpt is THE most important. You CAN do this. You ARE capable!


@_25karats uses a flight analogy to thoroughly explain the process of her Leap. Each chapter of the book is compared to a phase that occurs when flying.

●EPILOGUE: My second time reading through this book was on a flight to France. For 8 hours I went back through, re-reading, but also taking time to digest my self-application notes and the areas that I previously highlighted. Reading this book while physically flying truly allowed me to connect with @_25karats flight analogy. While I used this book to relate to a fitness and wellness lifestyle, the book addresses a lifestyle in general. It touches on spiritual, personal, professional, and relational aspects.

I am so proud of @_25karats . I want to thank her for her bravery to step out on faith and share her experiences. I hope that you all will be encouraged to take your own leap as well.

The Leap and What You’ll Reap can be found on amazon. Once you’ve finished let’s support @_25karats and give her some feedback! 💛

K. Glenn author of The Leap, And What You’ll Reap

30 May
Lifestyle

VIVRANT THING!

●Less than a month away from the official start of summer, I just want to take time to appreciate spring and highlight my fitness fashion inspired by the season.

For me, spring symbolizes arrival and renewal because it brings warm enjoyable weather and recommences outdoor activities. I like to commemorate the season by wearing soft yet vibrant colors. On this specific Saturday, I was experimenting with my first serial workout which involves participating in 2-4 fitness activities through the course of the day.

The lineup consisted of a 07:00 ZenGo cycle class, followed by 75 minutes of hot power yoga. After my workouts I planned on running several errands, so I needed an outfit that was consistent with my activity, didn’t require ironing, and could be thrown in my gym bag. It needed to be functional, comfortable, and cute. Keep reading to see what I chose to wear.

Adidas Deerupt Runner Shoes:

These sneakers are show stoppers. The fishnet over the gold with a predominately white base make them minimal, yet chic.

●PROS: Comfort! These shoes are like slipper sneakers. They are lightweight but snug. I can literally wear them all day and still not want to take them off. The unique style makes them suitable for training and athleisure. There are so many fly colorways, you’ll definitely end up wanting to buy more than one pair.

●CONS: Although predominantly white sneakers are a staple item in any fitness wardrobe, keeping them clean is a task in itself. Mine aren’t dirty yet, but I’m hoping a simple wash cycle will keep them in mint condition.

Love Crew *Fade:

I specifically purchased this tee because it matched my Adidas Deerupts. The faded gold wash makes the color bold but not overwhelming.

●PROS: Lightweight. Can be worn with leggings or jeans, also excellent fit for layering.

●CONS: Lululemon adds a tag on this shirt that says “To Dye For.” Basically the dye jobs on each t-shirt are unique, so all shirts may not appear the same. In addition, the dye of the garment can rub off like denim. I have not had that problem.

Wunder Under Crop HR 23″ *Rib:

These leggings are unique in that they have textured wash almost like a jegging. With a hints of blue, these crops definitely have an athleisure feel.

●PROS: LOVE the material! It has a very soft smooth feel, similar to silk but stretchy and supportive. These leggings are ideal for wearing in excessively warm climates. Initially I didn’t like the fit because they started to slouch immediately after wearing them and they didn’t flatter my glutes (a must for leggings). BUT, after one wash the fit was definitely better. They hugged my form and no longer slipped, so it’s possible that I didn’t have right size.

●CONS: They are high waist (pro), but the ribbed waistband is thick and awkward. It makes the lower abdomen look wide and bulky.

Energy Bra by Lululemon:

I had everything packed except for a sports bra🤦🏾‍♀️ . So after I got dressed I ran into Lululemon @ Bethesda Row and grabbed the perfect bra that not only matched my outfit but was also on sale!!

●PROS: The pattern and color make it easy to match with several different shades of pink, grey and burgundy colored outfits. The bra is sweat-wicking and offers enough support to wear in yoga or for higher intensity training purposes. The removable cups and lycra fibre (allows for stretch and shape retention) make this a high quality bra.

●CONS: Don’t buy it without trying it on. It’s on sale which is great, but we all know you can’t return items from the “We made too much section” at Lulu. Most of the complaints in the reviews are due to sizing.

What is your spring fitness style? How would you incorporate metallic sneakers into your wardrobe? Let me know!

23 May
Fitness

Keep it [sOliD]!

●BLUF: Slow and steady wins the race. Create a better version of yourself by training your slow twitch muscle fibers.

●EZ Experience. The first time I attended a [SolidCore] class, in my mind I thought it would be easy. I was thinking oh, this is like pilates, it will be low intensity, and I have abs so my core should be good to get through this class. Those WERE my thoughts. By the end of the first class, I was so thankful no one knew what I was thinking 50 minutes earlier, because 5 minutes into it I was looking around trying to figure out if anyone else was literally dying from the muscle burn. I had to stop several times. SEVERAL 😂. With that being said, while this class is slow paced it is not lacking in intensity. You may not sweat, but you will burn!

●What is [SolidCore]? It is a intensified pilates class. It’s pilates on CRACK! To understand the goal of a [SolidCore] workout, you must understand the purpose of your slow twitch muscle fibers. Slow twitch muscle fibers are designed for endurance. They are beneficial in aerobic activities like jogging or biking because they prevent fatigue and provide energy. [SolidCore] fitness focuses on movements that help you reach maximum tension so that you get small tears in the slow twitch muscle fibers which, when healed, end up being stronger.

●Class Description. The entire class takes place on their signature carriage named “Sweatlana.” The carriage has dumbbells, tension springs, and cables. While the name of the studio focuses on the core, most classes focus on full body work. They also have speciality classes that will isolate certain muscle groups such as abs and arms. When the music comes on so does the intensity. It starts at a level 10 and stays there for the full 50 minutes. Starting with one muscle group, you perform a variety of movements until muscle failure is achieved and then you move on to the next muscle group. All of the moves are based off of a plank, lunge, or squat. The intensity does not come from complexity, but from transitioning through full range and micromovements at a slow pace with added tension.

●Equipment & Attire. The only equipment used in this class is attached to the Sweatlana carriage. Bring yourself and a water bottle. Yoga inspired attire is the most appropriate. You want comfortable material that doesn’t constrict your movements. If you feel like your attire isn’t appropriate, no worries! The studios have apparel sections where you can find a variety of clothing such as sports bras, leggings, hats, and tops. In the picture above I am wearing one of my favorite sweaters which I purchased at [SolidCore]. It is a crème, light weight sweater (made by Free People), with the softest material you have ever felt, and a cute cutout back that offers style and breathability.

●Final Impression. This class reminds me of Aesop’s Fable “The Tortoise and the Hare.” There are several morals to that story, but one of the main ones is slow and steady wins the race. With HIIT (high intensity interval training) workouts dominating the exercise market, I think it is only natural to want to get in a class and go through the moves as fast as you can. Yet, the intention of [SolidCore] is to create a stronger version of self by strengthening slow twitch muscle fibers. You can’t go fast in this class. Maneuvering slowly forces you to rely on muscles and not momentum to complete the movements. I enjoy the workout because when moving slow, I really have to focus and encourage myself to push through the pain. It provides both a physical and mental challenge. I’ve started to incorporate it into my weekly routine. To see results faster I would recommend trying to attend two classes per week. [SolidCore] currently has 48 studios nationwide with several more on the way. This is a class you don’t want to miss!

●References. https://www.acefitness.org/education-and-resources/professional/expert-articles/5714/slow-twitch-vs-fast-twicth-muscle-fibers

29 Mar
Lifestyle

#JuSTReAcT

● BLUF (bottom line up front) : These shoes are ALL about the FOAM!! They are worth the HYPE AND they are all currently on SALE!

●I would consider myself a part time sneaker head. Nothing beats a comfortable shoe that you can wear to work, workout, and go out (depending on the scene). For my first post =) I’ve decided to review some of NIKE’s running react shoes because over the past couple of months they have been in permanent rotation with my fitness attire.

●What exactly is Nike React? Innovative Technology (est. JUN 2017) initially created to meet the needs of basketball players whose high impact, quick movements require their shoes to be comfortable, functional, and long lasting. When runners expressed the need for the same shoe characteristics, NIKE took the REACT technology and customized it for running shoes. What’s impressive is the way they did their research. Taking into consideration what athletes wanted, they used chemistry and high tech such as heat map data to formulate the foam. Once it was created the foam was submitted to over 17,000 miles of running by everyday runners to confirm the success of the design.

● What should you expect? LIGHTWEIGHT. HIGH ENERGY RETURN. DURABILITY. IDEAL CUSHION.

NIKE LEGEND REACT in Wolf Grey/Cool Grey/ Pure Platinum/Black.https://www.nike.com/t/legend-react-womens-running-shoe-b4Zh09/AA1626-003

●PROS: The legend has the best fit of all four shoes and the best cushion in my opinion. My first thought when putting these shoes on was that it felt like I had a cloud saran wrapped to my feet! The best part is that they are selling them for even less than the online price in NIKE Factory Stores.

● CONS: I don’t have any. I literally love these shoes! But after reading other reviews, I would take into consideration foot width. I have a narrow-medium foot width, so the saran wrap feel is perfect for me. If your foot tends to be wider you may want to go up a size as the shoes fit nice and snug.

NIKE EPIC REACT FlyKnit 2 in Black/Sapphire/Lime Blast. https://us.asos.com/prd/11303148?

● PROS: The epics have the best colorways hands down. The knitted material gives it more breathability than the Legends. It’s a well-rounded shoe. I like to wear these shoes not only for sprint intervals and long distance (*for me no more than 3 miles) runs, but also for HIIT training.

● CONS: This shoe has a similar snug fit to the LEGENDS. It’s recommended that if you want a looser fit, look into moving up half a size. If I’m truly looking for a con in the EPIC, I would say it could use just a tad bit more arch support.

NIKE ODYSSEY REACT Flyknit 2 in Triple Black.https://www.nike.com/t/odyssey-react-flyknit-2-womens-running-shoe-nHFzTK/AH1016-001

● PROS: Easy to go sockless. Lightweight and sleek design make it a comfortable esthetically pleasing shoe.

● CONS: Of the four reacts, these are my least favorite to run in. They are the same size as my other reacts but have a smaller fit. I completed some sprint intervals in these and had no issues during the workout, but as soon as I took the shoe off, I experienced painful foot cramps. My preference is to wear these for training and athleisure.

NIKE REACT ELEMENT 55 in Particle Beige/White/Smokey Mauve. https://www.nike.com/t/react-element-55-womens-shoe-HHLDLJ/BQ2728-200

●PROS: Absolutely the lightest of all the reacts with the most unique sole design! The rubber pods seen on the outsole can also be found on the bottom of the shoes. These pods enhance traction but have no effect on the amazing cushion found in all four shoes. SUPER Comfortable!

● CONS: The tongue is annoying! It’s suede and disconnected from the rest of the shoe. Requires adjustments every time you put the shoe on. These aren’t slip on and off shoes.

●SUMMARY: You can always find a drawback if you’re looking for one. With the Nike React running sneakers I really had to look hard. With that being said, these shoes are a must have in your wardrobe. With all of the cute colorways Nike keeps creating, you’ll have to use all your willpower to keep from buying every pair!

● REFERENCES: https://www.nike.com/us/en_us/c/innovation/react. https://news.nike.com/news/nike-react-foam-cushioning

123