Wednesday, October 3, 2012

Exercise Move of the Week

Jab/Cross Combo

Almost everyone wants a tight anf flat tummy. That's probably why the mid-section tends to receive the most attention during most workout routines. But instead of looking at the abs as a singular set of muscles set apart from the rest of our body, we need to see it as a whole - the core of the entire body. More specifically, your abs and back work together to stabilize and support the body. To get the smokin' abs everybody wants as well as toning your back, arms and legs, try the jab/cross combo which I swear by!

Step 1: Start off with you left leg in front and you right let behind, slightly turned out. Bend the knees slightly. Raise your arms to shoulder level, making fists. Your elbows should be down, protecting your ribs (pretend you're in a boxing match).

Step 2: Jab straight ahead while slightly lunging forward. Pull back without dropping the arms. Never lock the elbows but extend your arm with each jab.

Step 3: To cross, you pivot the rigth back leg to the left, extending the arm and back. For the most benefit, be sure to turn your body. Move with the hips. This is where your core really becomes engaged. Jump to switch sides.

Do 25 reps and you're on your way to flat and sexy core and a toned upper body!

For business enquiries:

Leave a comment on FemFitness Facebook page or,
Email me at

Wednesday, September 26, 2012

Bite of The Week

Ok, so if you’re like me and you dread the big “C” – cancer – I’m quite sure decreasing your likelihood of developing any of its many forms.  Yes, we can’t deny hereditary factors but we also know that there are many other external factors that contribute to our developing these diseases. My favourite is, of course, what I eat. We’ve heard it time and time again. Studies prove it. You really are what you eat.

One vegetable provides not only powerful phytonutrients that neutralize carcinogens, but also stimulates detoxifying enzymes that help the body rid itself of cancer-causing and other harmful toxins.

Can you guess the vegetable?

The Award Goes To:

Yes, broccoli is one of the richest food sources of the flavonoid kaempferol, which has shown protective benefits against ovarian cancer.
Something I didn’t know: It contains a compound called Indole-3-carbinol.
Why is Indole-3-carbinol Important?

ü  reduces the risk of breast and cervical cancers

ü  Helps suppress the spread of existing cancer.

And just when you think things can’t get any better, broccoli does it again!

It’s a superior source of folate.
Why Is Folate Important?
ü  Necessary for making and protecting DNA, producing new blood, forming new cells, and synthesizing protein.
ü   Tied to a decreased risk of some cancers in adults
Folate is one of the most important nutrients for pregnant women.
ü  Supports proper development of the fetal nervous system and protects against neural tube (birth) defects.
ü  Research shows that women are twice as likely as men to experience depression, and numerous studies have linked folate deficiency with depression.
Wait, One More (Benefit):
ü  Broccoli helps reduce bloating and water retention associated with premenstrual syndrome

Friday, September 14, 2012


Organix Hydrating Macadamia Oil Conditioner


What It is:

Sulphate-free moisturizing conditioner for all hair types.


What It Does:

It hydrates and smoothes dry hair as well as softens and mends split ends, while making hair shine.


Key Ingredients:

Macadamia Oil         
This is a natural moisturizer and emollient – meaning it attracts and traps moisture from the
air. It also contains proteins and vitamin E which we all know is essential for healthy hair.

Bamboo & Sugar Cane Extracts:        
One compound found in bamboo extract is silica. Silica works along with sulfur to give hair a
healthy and youthful appearance. Both bamboo and sugar cane extracts are said to soften
and mend split ends.

How It Smells/Feels/Looks:         
This product has a lovely fruity smell. Its not overpowering but strong enough to leave your
hair smelling great for a few days. The product consistency isn’t thick but not too runny. My
one issue with the product is, ‘Why isn’t there more of this?!’ I love this product and I
absolutely that Organix carried this in a larger bottle. But, I guess when its that good, you
don’t need a whole lot.

Why I Like It:             
Unlike some conditioners I’ve used, this conditioner really coated my hair and my hair felt so
soft almost immediately.  Of course,  its especially important for anyone transitioning or
going natural to choose product that put back moisture as well as retain moisture.
Remember, the tighter your curl pattern, the drier the hair is. I’ve used conditioners where
not matter how much I applied, my hair felt heavy and weighed down but not soft.
I wouldn’t say it gave my GREAT slip but I did believe it was moisturizing my hair and there
was enough slippage to ensure I didn’t yank out all my hair while detangling.  My hair was
much easier to comb out as compared to when I used Motions CPR Leave-In Conditioner
(I’m never, ever buying that product again! I will explain in another product review). I left it in
my hair while I showered so it was in for around 10 minutes before I rinsed.  Even then my
hair felt soft and moisturized and it prepared my hair for my leave-in. So the short of it all,
yes, I like this product for my hair. I would definitely buy it again and I recommend it for all
types but especially chicas transitioning or natural.

Sunday, July 8, 2012

Summer Hot Pedi Colours!

Colour is always in for the summer,  so why not experiment with colour with these sexy, vibrant and sweet colours!

Yellow toenails may sound scary but when done right it can be very flattering. Its all about picking the right yellow. For cocoa skin, try a bold opaque shade like China Glaze Happy Go Lucky in the Up & Away Collection.


Dark blues like navy and indigo are so yesterday! Instead , try a pretty aqua colour which can be just as versatile as any other pastel colour. A lighter aqua such a China Glaze Aqua Baby looks great on cocoa skin!


Floral is so in this season so why not complement the trend with a great pick nail colour? Try Opi Nail Laquer in Pink Friday or Sally Hansen Hard as Nails Xtreme Wear Nail Color in Bubblegum Pink. 


Though red colours are traditional for the dramatic fall/winter season, this red can be worn for summer due to its orange tones. This is the perfect red go-to shade for this season. China Glaze’s Make Some noise goes perfect with cocoa-licious skin!

Electric Purple

When it comes to colour, your toes are the best place to go wild no matter what your age. Loud purples are so fun to wear during the summer. For cocoa skin, brighter neon shades work best such as China Glaze Under the Boardwalk.


Nothing says summer like a gorgeous bronze colour. It’s the best new metallic colour. Bronzy browns go best with deep skin tones, just be sure to use a basecoat to avoid the colour appearing flat.


This colour can be tough to wear but good news for us, cocoa skin chicas. These pastel orange hues look amazing on our skin tone. Try China Glaze Nail Laquer with Hardener in Orange You Hot for the perfect shade!

Barbie Pink

This pink has both cool and warm undertones which make it great for all skin types. Try China Glaze Nail Laquer with Hardener in Dance Baby from the Electropop Collection.

Sunday, June 10, 2012

The Case of the Morning workout

Hey everyone! It’s been a while since I posted anything. I hope you all are staying active and trying as best as possible to eat healthy. It’s hard I know but totally worth it.
 So I’ve been thinking about changing up my workout routine for the past two weeks and sorry to say, it’s been more of a miss than hit. Since my evenings have become increasingly busy, often times I’ve had to forego my workouts because I get home so late. By that time, all I want to do is take a shower and head to bed.  So I’ve been thinking of switching these workout sessions to the mornings. Did I say it was easier said than done? There were a few mornings when I got up early and got my sweat session on…and then there were the mornings when I felt I need the extra sleep. What I’ve realized though is that if you really want to stick to your commitment to a.m. workouts, preparation is key. I hate getting up before the sun does so to ensure that I don’t get up too early, I make sure I have all my stuff prepared and packed the night before. I usually take my breakfast and lunch to work so I prep them the night before, have my outfit ironed and my bag packed. If I leave these for the morning, it’ll take me about half an hour, the time I could have used for workout sessions.
One of my other very important issues with morning workouts was the hair – those of you with relaxed hair, you know what I’m talking about. Morning exercise is always a recipe for bad hair day or being late for work. That’s why I always thought it more convenient to work out in the evenings. But I think I’ve found a solution for me. My roots going down are usually the sections that get wet during my workouts but since I’ve been growing my hair out (going natural, will tell you more about that in another post) I’ve noticed that my roots only get wet and it dries a whole lot faster. Now, I’ve been able to style my hair with minimal trouble and I didn’t sacrifice my sessions.

Here are the some pro for morning and evening work out sessions:
  • · Late Afternoon is Best for ExerciseResearch shows that the best time to exercise is when our body temperature is at its highest, which, for most people is 4 p.m. to 5 p.m. Your body temperature is at its lowest just before waking.

  • ·  Strength is Greater in the Afternoon - Dr. Hill of University of Noth Texas reported that strength output is 5% higher at around mid-day; anaerobic performance, such as sprinting, improves by 5% in the late afternoon.

  • ·   Endurance is Greater in the Afternoon - Aerobic capacity (endurance) is approximately 4 percent higher in the afternoon.

  • ·   Injuries Are Less Likely in the Afternoon - Afternoon exercise is the best if you want to avoid injuries for many reasons. We are most alert; our body temperature is the highest so our muscles are warm and flexible; and our muscle strength is at its greatest. These three factors make it less likely that we will get injured.

  • · Morning Exercisers Are More ConsistentEven though afternoon exercise might be optimal from a physiological standpoint, research also shows that morning exercisers are more likely to stick to it that late-day athletes.

  • · Evening Exercise and SleepMost research supports the idea that exercise can improve sleep quality. But does exercising too late in the evening keep you up? Studies have shown improvements in sleep from both morning and afternoon exercise, so it's not yet clear if evening exercise keeps you up. One study even showed that vigorous exercise half an hour before bedtime did not affect sleep.

Regardless whatever time you choose to execise, it should be based upon your personal goals, schedule and lifestyle. Try to pick a time that you are able to stick with consistently and make part of your daily or weekly schedule. And don’t forget: always warm up before any workout.

So what about you guys? What time of the day do you find most convenient for your workouts? If you have any tips to help motivate me and others to get out of the sack in the mornings, feel free to leave a comment below.
Take care, xoxo!

Friday, May 18, 2012

The Glow Diet: Part IV (Finale)

The Glow Diet: Part IV (Finale)

Vitamin E

This antioxidant, also known by its scientific name tocopherol, is another fundamental component for the war against aging skin. Vitamin E helps prevent damage caused by UV rays. According to a study in the journal Free Radical Biology & Medicine, it does this by reducing the production of an enzyme, collagenase, which breaks down collagen, causing the skin to sag and wrinkle. Even more reason to beware of the sun, exposure can actually deplete vitamin E from the skin, making it more vulnerable to sun damage. Be sure to look for skin-care products that contain this vital antioxidant.

Vitamin E is especially sensitive to air so its important that oils rich in this nutrient be kept in tightly capped containers. It is also highly dependent of vitamin C to keep it in its active form. Best sources of vitamin E include salmon, extra lean meat, plant foods like spinach, mustard greens, sunflower seeds, almonds and oils such as canola, olive, sunflower, safflower and cottonseed.


This micromineral works with other antioxidants to prevent effects of ultraviolet light, thereby your risk for sunburn. In fact, low blood levels of selenium also increase your risk for skin cancer.

Best sources of selenium include tuna, wheat germ, sesame seeds and whole grains.


Another micromineral, zinc helps to maintain collagen and elastin fibres that give skin its firmness, helping to prevent sagging and wrinkles. Not only that but it also links together amino acids that are needed for the formation of collagen - essential in wound healing.

Best sources of zinc include red meats(especially organ meats), seafood, poultry, pork and dairy products.

Monday, May 14, 2012

The Glow Diet: Part III

B vitamins

B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, pyridoxine and cobalamin) are essential in order to convert food  into energy for skin metabolism. They also are components of important enzymes that maintain normal skin function such as functioning of the oil-producing glands, which keep skin moist and supple. Its no wonder that  poor intake of almost any B vitamin often lead to dry or scaly skin.

Best sources of B Vitamins 
Poultry, red meat, fish, bananas, whole grains, brewer's yeast, peanut butter and eggs.

Vitamin C

This vitamin also called ascorbic acid I vital for production of collagen -  the underlying supporting structure of skin - as well as it has antioxidant properties. But sun exposure (and stress) can drain vitamin C from the skin, leaving it vulnerable to damage from the environment. Be sure to look for anti-aging creams and sunscreens that contain this potent antioxidant.

Unfortunately, humans are one of the few mammals unable to produce our own vitamin C. So we need to ensure that we get adequate amounts from the foods we eat. Best sources include papaya, sweet peppers, strawberries, broccoli, asparagus, citrus fruits and juices, kiwi, cantaloupe, tomatoes, and green peas.

How to Get the Most From Vitamin C
Vitamin C is extremely sensitive to air, water and temperature. About a quarter of vitamin C content in fruits and vegetables can be lost simply by blanching, freezing and unthawing. Therefore, its best to consume these foods in their fresh and raw state.  

Monday, April 30, 2012

The Glow Diet: Part II

So the last time I explained to you the benfits of vitamin A and how to use it effectively to reap the most benefits. So having explained vitamin A, I cannot omit the nutrient that makes vitamin A production possible. Drum roll please!

Beta Carotene

Provitamin A carotenoids represents a group of compounds that are precursors of vitamin A. Contrary to what many believe, vitamin A is not present in plants so our bodies use carotenoids to make vitamin A. One popular carotenoid is lycopene, which helps prevent the oxidation of cholesterol. Research has shown that 12 ounces of carrots, amounting to 30 milligrams of beta carotene, can help prevent or reduce the redness and inflammation associated with sunburn. According to Ronald R. Watson, Ph.D., professor of public health research at Arizona Health Sciences Center in Tucson, "Beta carotene accumulates in the skin, providing 24-hour protection against sun damage." Other carotenoids such a lutein also works synergistically with vitamin E in preventing damage caused by free radicals such as redness associated with sunburn as well as reduce sensitivity to sunlight.

Best sources for beta carotene are sweet potatoes, carrots, kale, callaloo, fresh thyme, cantaloupe, paw paw, romaine lettuce and broccoli.

How to Get the Most from Beta Carotene

In some cases, cooking can enhance the availability of carotenoids in foods such as lightly steaming carrots and callaloo. However in most cases, prolonged cooking can decrease the availability of carotenoids. If you drink or smoke, you may be lowering the level of beta carotene in your blood.

Coming Soon:
 Part III: Vitamin C

Monday, April 23, 2012

The Glow Diet

The Glow Diet: Part I

As much as I would hate to admit it,  I do believe the old adage that “You are what you eat”. The types of food we feed our bodies with not only affects how we feel and how our bodies function but also how we look: specifically speaking, how our skin looks. Yes, there are those rare persons out there that seem to be able to tolerate all the crap they put in their bodies with minimal effects. But for the most part, us “common” have to be a little more careful . Whilst the benefits of eating for better skin may not be immediate, it really does make a difference for both short-term and long-term skin health.
In the this series, I will be featuring must-have nutrients that will help your skin to be as healthy and glowing as it can be. Stay tuned!

Vitamin A

Retinoids, a preform of this fat-soluble vitamin, have been featured in many of the top anti-aging products on the market. That’s because vitamin A is essential for the maintenance and healing of epithelial tissues, with skin being the largest expanse of epithelial tissue. It helps to unclog pores, boost collagen to reduce fine lines, and speed cell turnover to even out discoloration and smooth the skin—sometimes in as little as four weeks.

Best sources of this form of vitamin A can be found in animal products including egg yolks, beef liver, dairy products, tuna, sardines and herring. Some products such as margarine has been fortified with vitamin A.


How to get the Most from Vitamin A

Getting the most from vitamin A isn't as easy as snacking on some carrots. Retinoids (preform 0f vitamin A) can become oxidized or broken down if they’re exposed to oxygen, light, heat and some metals. As mentioned earlier, vitamin A is a fat-soluble vitamin, therefore, if your diet lacks dietary fat, then absorption of this vitamin will be hindered. Absorption is also dependent on protein intake and so your diet must provide enough protein for your daily needs. Zinc is also another nutrient which affect the body’s ability to use this nutrient because zinc is necessary for protein synthesis.

Monday, April 9, 2012

Been gone a while......

Hi, everyone! I'm so sorry I haven't been updating my blog in a really long time. Its been months, lol, but I've been really busy during this time. Something major, life-changing happened a few ago (I got engaged!!!) and I've been so precoccupied with finding a venue, setting a date, guest list, etc. However, I do have some good new. I have been working on some new material which I'll be posting soon. Stay tuned!

Wednesday, February 1, 2012

Too Broke to Eat Healthy?

Too Broke to Eat Healthy?

The Cost of a Healthy Diet

According to study conducted at the University of Washington, eating healthier can add almost 10 percent to the average American food bill. This research was carried out in order to assess the impact of the new U.S dietary and nutritional guidelines. These new guidelines advocated increased intakes of potassium, vitamin D, dietary fibre and calcium. The single most expensive nutrient of these was potassium which could add USD$380 (JMD$32,775) to the average yearly cost of food for one person. The study also pointed out that foods high in saturated fat and sugar reduced overall food costs. In other words, unhealthy foods are cheaper and thus more accessible to lower income persons.
            With studies likes these, its easy for us to want to throw in the towel and resolve that healthy eating is simply out of reach. But, its important to keep in mind that other factors may be contributing to the increase in your food bill such as personal preferences. Needless to say, the study did point out that marketers for healthy eating usually highlight more expensive food choices such as a plate of salmon, broccoli and rice pilaf even though there are less expensive food options.  As a result, many are led to believe that cheaper options are not as nutritious. For instance, salmon, which is quite expensive, is high in the nutrients vitamins D and B12, tryptophan and selenium. A less expensive food option is tuna which contains higher amounts of the nutrients selenium and tryptophan though not containing vitamin D & B12. Clearly, eating healthy doesn’t have to cost a fortune! We just need to know what to buy and when to buy.

How to Eat Healthy on a Dime!
“Fresh”, Ideal but Not the Only Option:
 It’s a misconception that you can only meet your nutritional requirements by eating fresh fruits and vegetables. Canned, frozen, dried and 100 percent juices all contribute to meeting your daily nutritional requirements. This can help to cut food costs especially when fresh produce is in short supply and, therefore, more expensive.

Buy in Season!
This is will not only cut your food bill, but it also ensures that you get best produce available, in abundance and better tasting.

Be a Flexitarian!
Meats can be quite expensive especially at the supermarket. One way we can cut down on the amount of money we spend on meats is by having at least two meatless alternatives a week. We can get the added benefit of more nutrition and variety.

Snack Wisely!
Its often been said that sugary and high fat snacks are much cheaper than buying fruits. But I beg to disagree. I have bought five to six fingers of medium-sized ripe bananas for less than JMD$150 which provides 2 servings of fruit. Compared to a bag of plantain chips which costs about JMD$48 (tax not yet included) and is only one serving! I’d get less than three servings of plantain chips with the same amount of money. But, wait: I get a ton of sodium and fat with hardly any vitamins and fibre! Stick to the fruits and veggies. You and your pocket are better off.

For the Long Haul
Eating healthy costs less in the long-term. Being unhealthy, overweight and eating a diet high in added sugar and fat will increase your healthcare costs, not to mention make you miserable. Medications to manage Type 2 diabetes, high cholesterol and the complications that come along with them aren’t cheap. 

 So weigh your options when deciding on your food budget. If you follow these tips, you’ll find it’s much easier and cheaper to add more fruits and veggies. 

Friday, January 6, 2012

2012: Here I Come! Health & Fitness Goals for 2012

So at the beginning of every year, we all get excited about setting goals to help us make the most of the year. For some, its about becoming financial stable, getting in shape or simply enjoying life a little more. For me, its a lot but I've narrowed it down to a short list I believe is very achievable. Check it out!

Diet/Healthy Eating Goals:

  1. Have a no-sugar-added week each month: I add at least two tablespoons of sugar to my oatmeal, coffee or tea - in addition to condensed milk. I AM a sugar addict and not ashamed of it (for some reason I think its better being addicted to sugar than salt and grease) but, of course, I know too much sugar is never good (too much of anything for that matter). So I have proposed a no-sugar added week each month in an attempt to curb my sugar habit. Keeping my fingers crossed!
  2. Replace processed snacks with fruits and nuts: I find I've been craving salty snacks lately which is something new for me because I usually go for the sweet biscuits instead. But before I get hooked, I'm gonna nip it in the bud. It also saves money too. I can spend $150 on a bunch of bananas which can last three days (2 fingers a day) rather than two processed snacks that barely fill the void. 
  3. Experiment with Asian cooking: Asian cuisine for me always represented clean and healthy eating. Whether its the cooking procedure or just the portions, it always symbolized a recipe for good health. I'm going to cook an Asian dish twice per month. 
Fitness Goals:

  1. Start working out again: My exercise routine has been on hiatus for almost two months now and I'm feeling the effect (zero energy). So its definitely time to get back into it. I think I was mostly bored with my old routine why I stopped. So its time for a new routine. I have an idea of what my plan will be but I'll let you know in a separate post. 
  2. Meet the Challenge! Running is not my thing but I've always admired runners and dreamed one day that I'd become a seasoned runner. So instead of dreaming, I'm going to make the dream a reality, damn it! 
  3. Add Yoga to the New Plan: Yoga adds a interesting element to any workout plan. Its important to build muscle and lose fat but also to maintain flexibility and balance, especially as we get older. 
So there's my list. It seems pretty simple but I know it will take hard work and dedication. I know if it don't accomplish them all this year, as long as I'm still breathing, I can accomplish them later. But, yeah, I'm aiming for 2012. 

What are your fitness and nutrition goals for this year? Looking forward to hearing from you!