Are you in need of a fail-proof daily workout routine? Do you have 5 minutes? If so, here is just the thing for you. Shan of Shan Body put together 10 30-second exercises anyone can squeeze into a busy schedule. Getting to the gym every single day can be a bit of a stretch for some, but it's imperative to invest time into your physical health no matter the time crunch.
Here are 10 basic full-body exercises that we should be doing daily to get our heart rates up, metabolism working and muscles strengthened (each one for a full 30-seconds):
The best things about these exercises are that they can be pulled off just about anywhere, and don't cost a thing! If you want to really challenge yourself, climb the stairs throughout the day instead of using the elevator. You might work a desk job, but that doesn't mean that you have to remain idle for most of the day. These exercises are not for the faint of heart, but they definitely get easier with time.
No more excuses, these only take about 5 minutes!
On Saturday, May 21st, we’re hosting our inaugural conference about how creativity and technology are changing our daily lives, from our hobbies to our work. Will you be joining us? Tickets here.
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Just as there are benefits to living solo, there are certainly upsides to living with a roommate or two. But the hard part of perfecting this situation is choosing the perfect match for you. For just as many success stories, there are also a slew of horror stories associated with sharing a residence. To prevent any potential drama, look for these qualities in your next roommate or roommates:
One of the main reasons that someone chooses to have one or more roommates is to ease the financial burden of rent. But remember, you're potentially signing a lease together and sharing utility bills, therefore it's uber important to protect your credit rating. Have a clear-cut agreement of who will be responsible for what and get it in writing with signatures. It's not personal, just business! Be smart – don't allow yourself the opportunity to be put into a financial bind. Even if you're planning to pair up with friends, this is still so very necessary. They should be expecting the same of you!
This part is a bit tricky, but compatibility plays a huge role in your comfort levels. The night owl/party animal will probably not bode well with someone who is completely opposite. Think things through and discuss differences and expectations in advance.
This is a really big deal. As a matter of fact, you should have an open discussion of how common area cleanliness will be dealt with. One would assume that adults wouldn't need chore charts, but you never know a person's habits until you're too far deep in the game. Set clear expectations and parameters just so there are no surprise conflicts.
This is by far the most important aspect of finding your ideal housemate(s). Since this is very different from living solo, you will need to be considerate of the people you live with. Yes, everyone pays the bills and might feel that they can do anything they want, but it all boils down to respect. No one should have to walk on eggshells, but in the same breath, no one should be made to feel uncomfortable either. Set ground rules early for minimal problems.
Note, you never truly know a person until you actually live in the same space, so please exercise caution and have always have a 'Plan B' just in case things don't pan out as you imagined. Don't dive in head-first, really do your research!
On Saturday, May 21st, we’re hosting our inaugural conference about how creativity and technology are changing our daily lives, from our hobbies to our work. Will you be joining us? Tickets here.
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Yay, green juice! Said no one ever. What if we call it gorgeous green juice? That makes it a lot better, trust me. So what makes this green juice "gorgeous?" The vitamins that are in it have benefits for your hair, skin, nails and body! I also felt energetic after drinking it, which made a complete difference in my workout. Try it with this simple recipe below.
What you need
2 handfuls of spinach
2 stalks of celery
1 Granny Smith apple
What to do
Juice the veggies first, then the apple. Apples add natural sugar but if you do one-half of the apple at a time, you might realize you don't even need the entire thing! I used a low-speed juicer, similar to the Omega J8006 Nutrition Center, to preserve as many nutrients as possible. Want to learn more about this juicer? Read here.
What's it in for you?
Spinach is low in fat and even lower in cholesterol, it's also high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K and thiamin. Vitamin A is necessary for the growth of all bodily tissues, including skin, nails and hair.
Green Apples are rich in Vitamins A, B and C, so apart from protecting the skin from harmful effects of free radicals; they also help to maintain glowing skin from the inside out.
Celery is very rich in vitamin K and also contains folate, vitamin A, potassium and vitamin C. Despite being mainly water, celery also provides a fair amount of dietary fiber. It aids in digestion and reduces inflammation.
Cucumbers are an excellent source of the pantothenic acid, copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin and vitamin B1. They improve your memory and help maintain weight and reduce stress.
A juice recipe that energizes and keeps me pretty? Sign me up!
What are some of your favorite juice recipes? Let us know in the comments...
It was Alan Lakein who said, "Failing to plan is planning to fail." This quote rings true when it comes to fasting. You might believe that fasting only takes discipline but it's also about having a good plan that will promote persistence. To be successful, you must take into consideration certain aspects of fasting like transitioning and creating a food list and a preparation routine.
A common mistake many folks make is pigging out right before their fast. You might want to partake in Fat Tuesday but be sure to give your body time to ease the King Cake out of your system. Your body reacts to these abrupt changes and cravings can be hard to curb at first.
You can transition by slowly cutting out bread or sugar and eating more fruits and vegetables. No matter how you transition, remember this one rule.
For example, I am fasting for 30 days, therefore, I must transition for ten days before and after my fast. The 1/3 rule helps prevent shocking your body.
Creating a food list
When I started fasting, I felt like I was restricting myself. Having that mentality didn’t help me through my first fast. Switching my perspective from restriction to exploration or abundance really helped me out.
I switched my perspective by creating a list of the vast amount of fruits, vegetables, teas, and supplements I could consume. I carry this list whenever I go to the grocery store.
If you see something that’s not on your list, don’t be afraid to pick it up and try it out. I’ve definitely picked up the swiss chard when I was looking for kale a few months ago. Now it’s a fave on my revised food list.
Creating a food prep routine
In order to see this fast through to the end, I realized that I couldn’t be a sporadic eater anymore. There are no late night salad bars and I can't get fresh juice at my local Chipotle. So, I have a weekly and daily prep routine. Every week, I go to the grocery store, wash and cut my produce. Every night, I juice for the following day and get my apple cider vinegar infused water ready for the next morning.
Remember to transition, create a food list and make a food preparation routine. These steps will help make your fast a healthier and happier experience.
How do you plan for your fasting or cleansing experiences? Let us know in the comments...
You've probably heard the sayings “summer bodies are made in the winter” and “abs are made in the kitchen.” You are what you eat and one of the quickest ways to see your results from hitting the gym is to eat clean. Clean eating means you’re limiting the amount of processed foods that you eat and eating more “real food.” Grilled steak or chicken salad is a meal that's quick and easily rings in at under $15. Nothing beats the ease and simplicity of a good salad. It’s delicious, has plenty of healthy vegetables and protein and it'll last for a few days and it won’t put a dent in your wallet each time you make one.
Grilled steak or chicken salad
All you need is:
Garlic powder, salt, pepper, or a few dashes of Adobo or seasoning salt
Mini grill (You can get one at Walmart or Target for fairly cheap)
About 3 chicken breasts or a flank steak
Any other fresh vegetable or fruit toppings, croutons or cheese that you like.
Marinate your chicken or steak for an hour or two, grill it, slice it up, put it on your salad — you're ready to...
Green juices are a really quick and easy way to consume all the great nutrients that come from fruits and vegetables. Unlike a green smoothie, which usually replaces a meal, green juice are much lighter and can be enjoyed before a meal or alongside a snack. Sweet Potato Soul shares her daily green juice, a mixture of extracted liquid nutrients from ingredients such as kale, ginger and fresh herbs, just to name a...
If we take a look at the past, one thing is clear — those who have taken over a particular year have started early and kept their foot on the gas pedal. Take Future, for example. Some say he dominated 2015 and, whether you like him or not, you have to admit he had the juice! Here are three major keys to dominating 2016 in a similar way:
When you're consistent, you gain momentum. For example, Future was the epitome of consistent. He dropped Beast Mode to start the year off, then hit us with 56 Night, and Dirty Sprite 2. Later in the year, he and Drake proceeded with What A Time To Be Alive. Every track he dropped kept the internet ablaze. He went hard and didn’t let up. Rumors online say that he made $200k for a NYE show; that would not have happened a year ago. There's no better time to be consistent than right now. Take action and stick to your guns. Whatever drives you is what you should be pushing toward. This is your time to get it!
2. Comfort zone
Do you ever get the feeling that you would be further in your career if you did one extra thing? It might be something terrifying, but you know deep down it would take you to the next level, or maybe you’re just too damn lazy to get it done. Either way, if you want to transcend into a new stratosphere, you have to get comfortable with being uncomfortable. The more you put yourself out there, the more dope things will happen along your path. You don’t think Drake was uncomfortable when he reached out to ESPN about hosting the ESPYS?! He embraced the challenge and as a result, he took off to another galaxy and hasn't taken an 'L' since.
3. Don’t compare yourself to anyone else
I'm going to be blunt here: NO ONE ELSE MATTERS! Your path is your own. The most common road to f#%ing up and losing your confidence is comparing your journey to others. There have been people I used to kick it with in Atlanta that blew up. I often used to compare myself to them and wonder why I wasn't on their level. On the reverse, there were people that I’ve kicked it with that wonder why they aren’t on my level. That kind of thinking is straight up toxic. Everyone has their own journey. Set goals for YOU, smash 'em, then do it again. Climb, grind, reach and repeat! Focus on YOU, then step back and take a look back at all of the dope things you’ve accomplished in 2016.
Use these three techniques to dominate 2016. The time is now! This year will be LIT! I'm ready, are you?
How do you plan to keep 2016 LIT? Let us know in the comments below!
Stevie Zenith is a songwriter/artist/entrepreneur residing in Atlanta, Georgia. He is a member of the House, Rap, Fusion Group "The Spacesuit Junkies" and is also the founder of "AimforyourZenith" (A success blog and motivational platform created to uplift pop culture. The blog caters to millennial entrepreneurs, creatives, and the culture). Follow Stevie on Twitter, Instagram here or here, Facebook and...
We all know how difficult it can be to stay in shape on the day-to-day, but staying in shape while traveling takes some additional self-motivation. Personally speaking, one of the many reasons I travel is to taste new foods... and by taste I mean devour at least two courses per meal so I don't miss out on anything. Add this to a crazy schedule and combine it with a lack of routine and eventually anyone's waistline will start to expand. Here are some of my favorite things to do to keep in shape while on the move.
Don't brush skipping rope off as something you did on the playground during your primary school days. Skipping is actually a great way to improve your cardiovascular health and burn calories. Not only is it easy to transport and do anywhere, but did you know that skipping for just 15-20 minutes will burn off all of the calories you consumed from that chocolate bar? It's especially great for toning and developing thighs, shins and calf muscles as well as giving a great full-body workout. Skipping ropes are sold at most sports shops and are one of the most inexpensive pieces of exercise equipment you can buy. I got my bright pink skipping rope in 2011 and it has been all over the world with me.
As a keen cyclist, I always make it my first mission to get a bike in any place I visit. Not only is cycling a great workout, but when you are in a new place it's so much cooler and cost-effective to see the sites by bicycle. It's not uncommon for cyclists to have extremely toned legs and with the correct form it can also be great for toning your upper body, thereby giving you a balanced tone.
A study published in the journal Psychotherapy and Psychosomatics found that bike riding improved energy levels by 20 percent and decreased fatigue by 65 percent. Why? Cycling triggers your brain to release the neurotransmitter dopamine, which is linked to energy says lead author Patrick O'Connor, Ph.D., a professor of kinesiology at the University of Georgia at Athens. So jump on your bike to increase your energy and explore!
I wouldn't call myself a yogi but I do enjoy the benefits of yoga and have recently purchased my own travel yoga mat. It’s perfect because it folds neatly into a small square making it great for travel so I can do yoga anywhere I find a flat surface. The great thing about yoga is that it is known all around the world and with some research it wouldn't be difficult to find a class wherever you are (unless you're in a tiny town called Skagway in Alaska; no-one does yoga there. Trust me. I’ve tried.).
If showing up at random classes isn't your thing, you can always download some yoga apps and find a beautiful park in which to practice alone with nature. If you've traveled to Asia, you might be familiar with those 12-hour bus journeys and being 5’11” I haven't found them to be the most comfortable. Doing yoga is great for flexibility, perfecting your posture and loosening your limbs, so knowing a few stretches to do before you reluctantly put on your overweight backpack back is unquestionably just what the doctor ordered.
Personally I would love it if free weights could also become weightless for travel as I'm one of those “strong-is-sexy" believers. Seeing as this isn't possible yet, resistance bands are a great way to challenge every major muscle group in your body. When I am doing a full-body workout I make sure I include push and pull movements for both my legs and core. With a resistance band, I can find exercises for each. They are great because they target the full range of motion making them beneficial for flexibility and, of course, because they can be easily stuffed into your handbag to work out the kinks during those times when you choose to sleep in an airport to save money on accommodations.
If, like me, sometimes you just want to dance and get really sweaty, you should definitely find a Zumba class wherever you're heading. Just like yoga, Zumba is known worldwide and by searching the internet you should be able to find a class near you. Zumba has many benefits including burning around 750 calories per class, improving coordination, toning your entire body and, not to mention, you'll have tons of fun doing it! It is much more than a workout; it’s a party and with the right instructor it provides a relief from all the stresses of traveling.
So just like in your day-to-day life, when on the road, you should also prioritize exercise. It might help if you plan ahead. I make sure my workouts are written down and, most importantly, that my iPod playlist has all my "go hard or go home" tunes. We are blessed that we have the internet and can use it to source workouts if we don't have the knowledge. Apps are also a great resource. There are a lot of free ones you can download that can keep track of your workouts (like one of our favorites, Nike Training Club). Even if it's just 30 minutes per day, staying active will allow you to eat your double scoop of gelato in Italy while feeling guilt-free.
Written by CeCe for Las Morenas de Espana
Las Morenas de España is redefining the Black experience in Spain. With stories, resources and insights and exclusive travel knowledge, Las Morenas is the ultimate destination for those with an interest in the country. Thriving as a lifestyle brand for millennial travelers and expats, LMDES has turned into an informational and inspirational hub for many individuals across the globe.
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Summer is quickly ending and school is back in session! Between going to class, studying for exams, making big decisions and maintaining relationships, college students can quickly abandon critical things such as physical health and well-being. In order to combat the inevitable college stress and juggle various commitments, keeping a healthy lifestyle is recommended. You don’t have to wait until January to set a new goal. Whether you’re looking to begin a healthy way of life or continue with one, college is the perfect place to do so. These eight tips will keep you feeling fun, fit and stress-free throughout the semester
Establish A Routine
College students are among the busiest people on the planet. In order to avoid the stress, make an attempt to establish an easy-to-follow routine. Routines will improve your self-discipline and are crucial to staying motivated. Getting into the habit of working out regularly, ensuring you have enough study time and maintaining a proper sleep schedule will only positively impact your school year.
Before you start running low on meal points, make healthy eating convenient by stocking your refrigerator with clean foods. You do not have to live off of ramen! Oatmeal packets, yogurt cups, deli meats and microwaveable soups are perfect for the days when you can’t make it to the dining hall. When you can, try to keep variety in the food you're consuming. Don’t eat the pizza four days in a row. As great as it sounds, your body won’t appreciate it. Avoid the temptation to skip meals at all costs. If you have a class during your typical lunchtime, make a sandwich to eat on the go. Many campus dining facilities offer fresh fruits like apples, bananas and oranges. Always take a piece, it’ll come in handy when you need an afternoon energy boost.
Backpack Snacks are an Actual Thing
Keep one or two snacks in your bag/backpack at all times. Snacking throughout the day is normal and necessary to maintaining an energized mind. There isn’t always time to grab food from the convenience store or machine, therefore, “backpack snacks” are a virtue. Many professors allow their students to eat in class, too! Ready-made snacks keep you from overindulging and spending too much money on fast food. Plus, a granola bar or trail mix just might save the day during a late study session in the library.
Commit to be Fit and Exercise Regularly
It’s no surprise that incorporating fitness into a collegiate schedule is difficult. Make a conscious effort to work out at least three times a week. Most universities have great fitness centers that offer group courses such as pilates, cycling, dance and kickboxing. If the gym isn’t your forté, try a new sport or take a leisure walk around campus. Incorporating a morning run or yoga session into your schedule will make you feel energized and inclined to make healthier decisions throughout the day. Make your workouts fun by varying your routine and music playlists. If you consider yourself to be a competitive person, an accountability partner will keep you motivated.
Limit the Caffeinated Beverages & Drink More Water
While walking through campus, you’re bound to see peers with a fresh cup of coffee in hand. If you’re sleeping regularly and exercising often, you probably don’t need a morning brew to start your day. Green tea is a great alternative, contains half the caffeine of coffee and provides a great energy boost. Invest in a quality water bottle to carry with you everywhere. If you’re not much of a water drinker, adding fresh fruit such as strawberries or lemons enhances flavor and has great health benefits.
Extra hours make a difference: Get sleep — and lots of it
The suggested amount of sleep for most millennials is 7-9 hours, however, college students rarely meet that quota. If you can spare the time, napping works wonders. Whether it lasts for 10 minutes or over an hour, midday naps are essential. If possible, avoid all-nighters (especially before exam days). Lack of sleep will have your attitude on level 100 and reduce your ability to concentrate. It’s highly unlikely you’ll retain what you attempted to study at 4 a.m. anyway, so you’re better off getting a good night’s rest.
If it’s not a Definite Yes, it’s a No: Don’t Over-Commit
Time management is an imperative aspect of college life. Once on campus, it’s easy to be overcommitted to various clubs, societies and teams. In order to successfully manage your time, start by picking a few core extracurriculars of interest. Campus clubs are a great way to establish friendships and build your resume. Your class schedule might seem like you have hours of free time each day, but those hours will likely be spent reading, writing and studying. Don’t be afraid to say no to events if you have previous obligations.
Indulgence is a Virtue
As Kiesha Red said, “if you want a burger, eat a burger!” Maintaining a healthy lifestyle in college doesn’t mean you have to give up the things you love. If you’re having a particularly stressful day give yourself a break and do something you wouldn’t usually do. Don’t be afraid to break your routine for an extra Netflix episode or social time with friends every now and then. At the end of the day, your happiness is the most important aspect of a positive college experience. Live well, be well and enjoy life!
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Whether you’re trying to gain weight, lose it, looking to tone up or you just want to maintain what you’re already working with, with summer coming to a close and Scandal and Empire returning to the small screen in about a month, getting to the gym might become more and more of a hassle.
But because we live in the age of wifi, there’s no excuse to not get yourself feeling right — even if you spend most of your downtime at home.
YouTube is a great resource to keep your body in full fleek mode, and these eight black women who are killing the online fitness game are sure to keep your body looking and feeling good all-year long.
Buffy the Body
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