16 Aug
Lifestyle

rise &SHINE

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•BLUF: Self Care is the Best Care. It’s no longer minority mental health month, but mental health should still be at the top of Your priority list! The SHINE app offers insightful, motivational, and relaxing meditations that give you the extra Shine you need to push through your day.

•I am no stranger to stress or anxiety. The way my life is set up these days if there’s no stress it’s abnormal, but the introduction of anxiety was a new thing for me. I’m a goal driven person, so i was zoned in on a certain goal, which I reached (🙌🏾), but as soon as I reached it, it was like all the stress i had been ducking just hit me right in the chest, in the form of ANXIETY!
At first i thought i could just deal with the anxiety by not dealing with it. The alternative would’ve been to seek help, but for some reason there is such a stigma about going to therapy that I just didn’t even consider it. So i didn’t address it, and guess what? My symptoms got worse, smh. I couldn’t ignore my mental health because it started to effect my physical health and i thought maybe i should just work on my spiritual health, but my mental wasn’t allowing me to focus on that either.
So I started looking for a therapist which ended up in frustration and almost halted my entire process. I felt like I needed someone immediately, but it takes time to find the right person to help you through whatever it is your going through. Then, when I thought I found the one that i liked, their hours didn’t match my schedule. THEN, on top of all of that, i realized seeing a therapist would have to be incorporated into my budget financially, because it is EXPENSIVE (it’s crazy how something so vital to life can cost so much).
As you can see, it was a struggle. I started to realize and understand why so many people get deterred from seeking help and decide to just neglect their mental wellness. Even though i was discouraged, i knew that neglect was not a solution nor was it an option, and that’s when i stumbled upon the Shine app.
I’ve been using the Shine app for about three months now. For me it’s like going to the gym, to workout my mind. The shine app is an award winning Self Care program developed to offer support and guidance in mental and emotional wellness. It is extensive with its options and avenues for self-care but simple to navigate. Keep reading to get a quick synopsis of some of its categories with links to some of my favorite topics!

Daily Shine

•Daily Shine: I love these daily shines because they’re like self care snap shot news briefs. It’s always an intriguing relatable topic, but they also find ways to incorporate what’s going on around the world which makes it easier to connect with what they’re saying.
Fulfilled Like Lizzo was my very first shine! 
It hooked me because I’m an emotional person and it talked about being kind to myself through tough emotions. It showed me that I should embrace my emotions and be honest about them at the exact time that i was in a period of emotional avoidance. Sometimes the daily shines come through with a message that seems like it’s perfectly tailored for you!

  • Articles

•Articles: There will definitely be times where you can’t actually put headphones on but you would like to spend some time on self-care. Shine offers articles that you can read, if listening isn’t your thing or isn’t an option.
A great article that they shared is the 5X5 rule. This article gave me a way to worry constructively.

Daily Rituals

• Daily Rituals: Being mindful doesn’t have to be limited to sitting on a meditation cushion in a quiet room. The Daily rituals offers guided meditations that can be incorporated with your daily routines.
My personal favorite is “Waiting”. I have the tendency to be on my cell phone more often than not, especially if I’m waiting for something or someone. The “Waiting” daily ritual helps me to put the phone down and focus on intention and purpose in static periods.

•These are just a few examples of the topics and ways that shine can help with Self Care. They also have guided meditations that incorporate breathing practices, self-care challenges to keep your wellness routine spicy, and they offer advice chat rooms where you can correspond with someone and log your feelings.

•EZ Takeaway: Taking care of your self is like using a three component balancing scale ⚖️. You’re the beam and each of the three pans is occupied by either the mind, the body, or the spirit. We all know that if one becomes heavier or lighter than the other, the scales will fall and the beam will no longer be balanced.
It’s very easy to solely focus on the body, and neglect your mental and spiritual health. Yet, each entity is just as important as the other. I think everyone has heard the phrase “Never skip leg day”, well let’s edit that phrase and say “Never skip a Mental Health day”.
The key to overall well-being is finding balance. I’ve found that @Shine app offers an easily accessible way to take time out for self care. It is something that can be done alone, but it can also be used for group meditation and initiating meaningful dialogue. It doesn’t require a bunch of money to be spent, it doesn’t even require face to face interaction. All you need is a little bit of time and a cellphone.
I can sincerely say that @Shine has helped me to be more proactive when it comes to my mental wellness. Don’t take my word for it, just give it a try. SHOW UP and SHOW OUT for yourself, because YOU deserve it!

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!

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!

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

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