This is my go-to it's a 3 in 1, that I sometimes use as a mask too but mainly just for cleansing purposes.

Now that your skin is prepped and set to go, simply apply the mask with your fingers or if you're feeling fancy, use a clean foundation brush.

Time is important, am I right? In fact, sometimes we all feel like we need more of it, but in the case of face masks, more time is not necessarily a good thing. Leaving your mask on longer doesn't magically give you any added benefits, it might actually have the opposite effect.

Leave a face mask that is supposed to moisturize on too long, and you may wind up irritating your skin. Leave a clay mask on too long, and you may need a hammer and a chisel to remove it!

Smiling Squats | 20 reps

Wall Push Up | 20 reps

Wall Sit | 30 second hold

Tricep Dips | 20 reps

Step Up | 12 each leg

Welcome! 

 

So, you read the title and you like things so you clicked the link. 😋

Well now that you are here stay a while and let's talk about the benefits of foam rolling aka the poor man's massage.

Now for those of you not in the know, foam rolling is a recovery technique that deals with the mobility of the fascia. Fascia is a fibrous layer of connective tissue that surrounds all of the muscles in our body. Without proper mobility, the fibers of the fascia become cross-linked and they bind to muscles and nerves, inhibiting normal motion and causing pain.

The process of applying low-intensity forces to soft tissues over a period of time is known as myofascial release. The purpose is to allow contracted muscles to relax, which improves blood flow and nutrient flow to the area. The idea is that muscles operate with smoother motion because of reduced internal rubbing.

1. Decreased Recovery Time: After a workout, muscles and joints become sore because of the build-up of waste products such as lactic acid. When performed after a workout a roll acts to wash the acid away by drawing fresh blood and nutrients to the fatigued muscle group hence recovery. Blood carries oxygen throughout the body, a decrease in our circulation can lead to a whole host of problems such as numbness in our limbs, impaired cognitive ability, and a weakened immune system. Myofascial release can help improve circulation which can decrease the chance of injury and decrease recovery time after a workout.                                                                                                                                                                          
2. Improves mobility & flexibility: Another added benefit is the performance capability of your muscles, the more flexible your muscles are within normal range of motion the more power they will be able to produce. This concept has to do with elastic energy, the more stretch a muscle gets, the more energy store it has and the greater force it can generate. On the other hand, a less flexible muscle produces less stretch, less range of motion, less stored energy, and decreased force output. When combined with proper stretching and training, foam rolling can have amazing benefits for improving your overall performance levels.                                                                                                                                                                        
3. Decreased stress: Had a hard day? Foam rolling away the knots can help you de-stress at the end of a tough day—just like a massage would hence the name poor man's massage. That’s because when you release your knots and sore spots, the tension built up in your connective tissue releases and leaves you feeling less stressed.                                                                                                                                         

If you know me than you know that, I LOVE CHILLI! I attribute this to the 6 years I spent in Malaysia, those guys will added chili to their chicken rice meal that they are having for breakfast. Yas! S/O to KL!

Here is how we put it down at home with this lit 🔥 af homemade chili! Enjoy!


Chilli's Used:

Heat Meter: Medium - 6

Heat Meter: Medium - 6

Heat Meter: Medium - 10

Other ingredients: used half a cup for each*

• Jalapeño flavored olive oil 
• White vinegar 

All foods, to some extent, will increase metabolism. This is known as the thermic effect of food and it accounts for roughly 5–10% of our total daily energy expenditure, depending on what and how much you eat, your size, gender, and age.

Foods like oolong tea, green tea, caffeine and chilies (capsaicin) might increase this effect more than others. And adding 30mg capsaicin (10g chili) to a meal increases energy expenditure by 20–60kJ per meal (depending on the chili’s heat).

However, no one food has the power to single-handedly cause weight loss, so don't go basing your sole diet plan on eating spicy chili. The truth is metabolism boosting foods only have a minimal effect and dousing your food in chili doesn't give you the right to eat more. Any increase in calorie burning is only temporary and begins to diminish after you stop eating.