My curly hair routine

I wear my hair curly most of the time because nobody has time or money to be going to the salon all the time or blow drying this long hair lol. So I have mastered how to get my hair shiny, fluffy, curly, non scrunchy and oh so very voluminous.

Here is my step by step routine and the products I use.

  1. The night before I know I am going to wash my hair I begin by putting coconut oil all over my hair, then I detangle it and place it in a high bun and go to bed. Detangling hair when its dry actually prevents your hair from breaking or causing more fallouts. Whenever I forget to detangle before I wash my hair, I notice I get more fallout in the shower and when I detangle my hair when its wet, more hair comes out on my brush, yikes! Also, I use coconut oil because it has many benefits for your hair like: making your hair grow faster, moisturizing, and allows to detangle hair a lot easier. But lets be honest, I use coconut oil for pretty much everything. Check out my post on 10 ways to use coconut oil. It’s my holy grail. 035412_A
  2. Next morning, I am ready to wash my hair. My preferred shampoo for curly hair is L’Oreal EverCurl Hydracharge Shampoo. I love this shampoo because it is 100% sulfate free, paraben free, no harsh salts, and 100% vegan. Sulfate free is important, especially for curly haired girls because it is what prevents frizz, dryness, and loss of volume in our beautiful curls. It’s also important to have a sulfate free shampoo if you have colored treated hair because it will preserve the color more than a shampoo that contains sulfates. For many years, I used regular shampoos and never knew the difference until I colored my hair red and my hair stylist recommended me to switch to a sulfate free shampoo for my newly colored hair, and I swear I’ve seen a HUGE difference in the quality of my hair and curls ever since. I also use the same brand conditioner. After I shampoo just once (thats all you need) I leave the conditioner on for about 5 minutes while I wash my body, then I rinse it off. Lastly, to dry my hair I DO NOT towel dry my hair, the material of the towel causes curly hair to frizz. I use a regular cotton t shirt to pat dry my hair. 2255071
  3. Finally is styling time! After I remove any tangles from my hair I like to use Marc Anthony Strictly Curls Defining Lotion. Not the artist! lol. This is the best product I’ve used because it doesn’t make my curls hard or scrunchy. Instead, my curls are soft, shiny, defined with lots of volume. It adds moisture and eliminates frizz. I definitely recommend this product, its all I use on my hair. To apply it, I flip all my hair forward and with a good amount, I begin to scrunch the product into my hair (if that makes any sense) I am trying to bunch up my hair so it creates the curls I want. I do this about 2-3 times applying a bit more product each time. Then I use a diffuser to dry my hair and create gorgeous curls with lots of volume. I do this until my hair is almost completely dry. Then as I’m applying my makeup or getting ready, I usually place half of my hair in a half updo with a clip to add a bit more volume as my hair continues to dry. image40_english_header

And there you have it! Beautiful curls! It seems long, but the whole process takes me like 30 mins and I have long hair 😉

Let me know what’s your curly hair routine or your favorite curly hair products that you can’t live without. I’d love to know!

Thanks for reading! Until my next post ❤

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5 ways to reduce muscle soreness

Muscle soreness is normal after a workout and its usually a good sign you had a great workout. However, muscle soreness not only is painful but it can prevent us from continuing to workout, so here are 5 ways to relieve muscle soreness.

  1. Bananas: Eating bananas post workout will help your sore muscles recover faster. Their key ingredient is their high content of potassium. It’s what I usually go for after a killer leg day! giphy
  2. BCCAA’s: Are branched chain amino acids that are part of the 8 essential amino acids are body needs to consume from foods because are body cannot naturally produce them. Amino acids are small units that make up proteins. Protein is essential for building muscle. They can be purchased in pill form or powder. I prefer powder and I mix it in with my pre workout before the gym. This is helps my muscles recover more quickly so I am not feeling sore for long periods of time. This is the one I am currently taking by Shredz. Another great one, thats also very affordable is by Biotech, you can find them at Vitamin Shoppe for like $20 for a 30 day supply. 144844
  3. Ice cold bath: While a hot shower or bath might initially feel better, trust me I know! Try a cold shower or bath instead. Ice baths are commonly  in many athletes looking to gain a competitive advantage. The cold water will help reduce muscle swelling and shorten the duration of your recovery, allowing you to get back to the gym!tumblr_n7ft5n6aLH1qzub73o2_500

4. Coffee: Researchers at the University of Illinois conducted a research of 25 fit, college men. The men were given 2.5-3 cups of caffein before a workout. After testing the groups, the researchers found  a significant reduction in quadricep muscle pain after they were given caffein. giphy

Exercise for a sexy back

  • Lean forward a bit
  • Make sure not to hunch your back (if you do lower the weight)
  • Make sure you are using your back muscles and lats to pull the weight down and not your arms.
  • Keep shoulders back
  • Control the weight the entire time.
  • Here I did 10 reps of 20lbs x 3 sets

For more back workouts check out my Instagram https://www.instagram.com/jessyjess_fit/

What keeps me motivated? 

I often get asked what keeps me motivated to continue working out?

There are several things that keep me motivated and inspire me to work out and lead a healthier lifestyle.

  1. Having supportive people that have similar goals: It may be a relative, your partner or a best  friend. Having a strong support system around you will always motivate you to be your best.
  2. Mental decision: If you haven’t made the mental decision to change your lifestyle and agree to work your ass off to achieve your goals you are not going to go far. It all starts with having the right mind set. “Your body won’t go where your mind doesn’t push it”
  3. Results won’t come overnight: Understanding that results don’t come over night is important. I’m sure you’ve heard consistency is key! It truly is! Work hard, push yourself and the results will come in due  time.
  4. Results will be worth it: When your results begin to show, its going to be all worth it! But the work doesn’t stop  there! For me, watching my body transform has been my favorite part of my journey and what motivates me to continue working out for continued  results.

These are the main reasons why I am so motivated more than ever, to get it the best shape of my life. Everyday I love this lifestyle more and hopefully one day I can make a living of it.

I hope this post inspired you and hopefully you will find the motivation that drives you to be the best version of you!

Thanks for reading ❤

My Supplement Routine

  1. Shredz Thermogenic Protein for Women- $39.99. While strength training it’s important to take protein because it helps repair the muscles we break down while working out. The ingredients in this protein include: Whey protein isolate, whey protein concentrate, green tea extract, green coffee bean, and raspberry ketones. Serving size is 1 scoop (30g) which I take after my workouts. Flavors include Blueberry muffin (the one I have), Vanilla and Chocolate. http://www.shredz.com/product/shredz-thermogenic-protein-made-for-women-2lb/Thermo-Protein
  2. Mr Hyde pre workout-$28.98. If you want more intense, powerful workouts, try this pre workout for an added boost in energy and focus. Mix one scoop of this with 8 fl of water 15-30 minutes before your workout. This product does contain caffein among other ingredients, so if you are sensitive to caffein start off with 1/2 scoop or try a pre workout that doesn’t include caffein. Here are some options http://www.bestworkoutsupplementsblog.com/top-5-best-caffeine-free-pre-workout-supplements/ Flavors include: Blue razz, watermelon, fruit punch, and orange burst. Lowest price for a 30 day serving here https://www.muscleandstrength.com/store/hyde.htmlimage_prodprod1310050_largeImage_X_450_white
  3. One A Day Women’s MultiVitamin- $13.92. This multivitamin is made to boost your daily health. Its formulated to support bone strength, breast health, heart health, immunity, physical energy, healthy skin and reproductive system. I take 1 capsule every morning with breakfast. I found a 200 count for only $13.92 at Walmart http://www.walmart.com/ip/One-A-Day-Complete-Multivitamin-Women-s-200-ct/10311437k2-_7de77e59-bf7e-4cb3-a82e-acad1bec798a.v1
  4. Vitamin B12- $11.11. This vitamin helps convert food into cellular energy and supports nervous system function. Vitamin B12 also helps protect against cancers like breast, colon, lung, and prostate cancer. The vitamin is also used to improve memory loss, Alzheimer’s disease, boosting mood, energy, concentration, immune system and slow aging. For information on dosage visit http://www.webmd.com/vitamins-supplements/ingredientmono-926-vitamin%20b12.aspx?activeingredientid=926&activeingredientname=vitamin%20b12 I found it cheapest at Amazon http://www.amazon.com/Nature-Made-Vitamin-Tablets-200-Count/dp/B001F1HU3S/ref=sr_1_4?s=hpc&ie=UTF8&qid=1450289431&sr=1-4&keywords=vitamin+b1281SLvUutTxL._SY679_
  5. Biotin Vitamin-$6.39 Biotin helps promote beautiful hair, healthy skin and strong nails. Biotin is necessary for cell growth and the production and metabolism of fat into amino acids. The maximum daily dosage is 10,000 mcg. If combining it with other supplements that already include Biotin, you might need to get a lower dosage. For more information of dosage visit http://www.webmd.com/vitamins-supplements/ingredientmono-313-biotin.aspx?activeingredientid=313&activeingredientname=biotin. I found it cheapest at Amazon for a $6.39 for a 100 count serving http://www.amazon.com/Natrol-Maximum-Strength-Tablets-100-Count/dp/B004H7GB9G/ref=sr_1_3?ie=UTF8&qid=1450290300&sr=8-3&keywords=biotin+nail81xhNCrqjzL._SY679_

Disclaimer: Consult your doctor before beginning a new supplement routine, and speak to them about recommended dosage. I am not a doctor or a nutritionist, just simply sharing my supplement routine and what works for me personally.

I hope it helped. Thanks for reading!

8 reasons why women should lift weights

Many women fear the idea of becoming “bulky” and “manly” and because of this, avoid ever lifting weights because they believe it will take away their feminine shape.

This is so wrong and it’s a total myth! The women’s body is physically incapable of gaining the amount of muscle a man can. We don’t produce nearly the same amount of testosterone as men do, no matter how much weight we lift! Unless, of course those women are taking some sort of enhancement or hormone to help promote massive muscle growth.

So ladies, stop fearing the weights! Here are 8 reasons why women should lift weights and feel confident in doing so!

  1. It promotes weight loss: Shocker! Most people think only cardio promotes weight loss and that is false! When you lift weights your body is burning calories during and hours after your workout.
  2. Curves: Who would’ve thought! This is my favorite reason why I lift weights because I am sculpting my body beautifully. Doing cardio alone, you lose muscle tissue along with body fat, however with strength training you lose body fat and gain muscle, resulting in a beautiful hourglass shape!
  3. Increased energy: Strength training causes an increase in your energy throughout the day. A study published by the Institute of Health suggest a chronic in energy expenditure, even after a minimal resistance training session.
  4. Faster metabolism:  The more muscles you have the more calories you burn at rest, thats right without doing a thing! Muscles speed up your metabolism. So, that cheat meal won’t feel that bad after all.
  5. You’ll feel happier: Not even kidding, studies have shown people that perform 3 strength training workouts a week for 6 months significantly improve on anger and overall mood.
  6. Your heart will be healthier: Researcher at the University of Michigan found that people who did 3 weight workouts a week for 2 months decreased their diastolic blood pressure (which is the bottom number) by an average of eight points! Which reduces your risk of a stroke by 40% and a chance of a heart attack by 15%!
  7. Improves cognitive function: Building muscles also strengthens your mind as well! Brazilians researchers found people who did resistance training for 6 months improved their long and short term memory, improved verbal reasoning, and a longer attention span.
  8. Healthier bones: Women are more prone to bone and joint issues as we age. As you build your muscles, you improve your posture for better joint support.

So Ladies get to lifting! Your body and health will thank you (and me) in the long run and you will love the way you feel and look!

For all your fitness inquiries visit http://www.bodybuilding.com/fun/women.htm

5 home remedies to clear a pimple fast

We all dread when we get those dreadful unexpected pimples that are so unappealing and always tend to pop up on the worst times!

Here are 5 home remedies for getting rid of your pimple fast!

  1. Aspirin:  Aspirin’s leading ingredient is salicylic acid which is the same ingredient in many drugstore products that help combat pimples. Crush one aspiring and mix with water to create a paste and apply it to your pimple, and leave it on for 10 min then rinse it off.
  2. Tea tree oil: Tea tree oil is a mild antiseptic and mild anti inflammatory, place a few drops directly to your pimple and leave it overnight.
  3. Apple cider vinegar: Use one part vinegar and 3 to 4 parts water. This makes a great organic facial toner that helps keep those nasty pimples away! It also helps to remove any bacteria on your face.
  4. Tooth paste: Try to use the all white kind of toothpaste not the gel ones. The ingredients in the all white one contains hydrogen peroxide, baking soda, and triclosan; which all help in drying out a pimple. Place a bit of the toothpaste directly to the pimple and leave overnight.
  5. Baking soda: Baking soda is amphoteric which means it can act as an acid or a base. It helps neutralize your pH balance which are a common cause of acne. Mix with water to create a paste and apply it all over your problem areas. It will help dry the pimple, remove excess oil, and remove any dirt or dead skin cells.

For more home remedies check out http://www.health.com/health/gallery/0,,20907845_9,00.html