Fitness Friday: The Importance of Rest!!!!

“Liz.” That is what I said when we were going around the room introducing ourselves. I quickly laughed and said “LaShanda” and kept it moving. This was last Monday. I was worn out and fatigued, but had gotten adequate sleep. I went to the gym later that day to do my lifting, but I could barely get through the workout. It was like I was in a fog, and I didn’t know why!

Then came last Tuesday. Our security guard asked me: “Are you alright? You look a bit tired.” My eyes were puffy and I moved quite slow. I replied that I was a bit tired, but I was alright. I was talking to my friend Tracie about these mystery symptoms and she said: “You could be overtraining.” WHAT? Is there such a thing? Too work out too much?

My interest was piqued. I went to the lovely Google and searched symptoms of overtraining. Sure enough, I had them a few. Some symptoms are fatigue, malaise, increased susceptibility to illness, depression, craving sweets (well, that’s all the time), elevated heart rate and bodyaches.

I talked to my chiropractor and personal trainer at my job’s wellness center and they both agreed: You need to take a week off! The personal trainer knows that I am doing Rachel Cosgrove’s plan and she said that heavy weight training requires time for your body to heal! She told me this “Once you overtrain, you’ll never do it again!”

The take home message to was this: you are essentially tearing those muscles up and if you don’t give them time to recover, your body will send out stress signals (e.g. cortisol), which can cause those symptoms of overtraining to appear! So starting last Tuesday, I took the week off. I did not do anything, I even banned yoga! I gave my body ample time to rest and recover and lo and behold! The fog slowly lifted! By Friday, I felt 1000x better!

So what this means for me going forward is that I have to set aside one FULL day for rest. That means no more “yoga-is-my-rest-day.” The yoga that I do can get intense, so I need time to recover from that as well! Also, I was told by several people that every 6-8 weeks, take one full week off for extended recovery.

Other than that, everything is going well in my fitness regimen! I lost a few pounds of fat (yahooo!!!) and can definitely see my muscle tone!

For your viewing pleasure, here is me doing yoga on the beach a few weeks ago!


Fitness Friday: Regimen Revised and Updates

Greetings guys! It has been a while since I have done a #FitnessFriday post! Now I am back with the jump off!

Sooooooo … about a month ago I shared my fitness regimen. I thought I was doing very well … until I met with a personal trainer 4 weeks ago and he told me that it was way too much cardio and not enough strength training. I thought I gave adequate attention to weights, but he begged to differ. Secretly, I kind of agreed. Even though I was taking bootcamp 3xs a week, I was noticing that not a lot of weight (pun intended) was given to strength training, but more like conditioning, where you use light weights and pump out the moves as fast as you can. During the personal training session, he noticed that I was trying to speed through some of the exercises with the weights (as we are told to do in bootcamp) and he told me to slow down and really focus on what I was doing. It was that moment when I realized that I was not getting the weight training I needed and decided to follow my advice to you all and re-visit The Female Body Breakthrough: The Revolutionary Strength-Training Plan for Losing Fat and Getting the Body You Want by Rachel Cosgrove. I also picked up another book, The Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess by Lou Schuler and programs designed by Alwyn Cosgrove, Rachel’s husband.

I noticed a few things while reading these books … I was not lifting heavy enough weights, I was not getting enough protein in my diet and I was doing too much cardio (gasps! Isn’t that what we are told to do?) I am following Rachel’s lifting plan, as I found Lou’s a bit hard to follow and a lot of the exercises are the same since of the close relationship between the books’ authors. I started last week and it forbade me to do any cardio (that means machines, kickboxing, bootcamps, etc.) and just focus on weights 3xs for the first 2 weeks, which I did. It was sooooooo hard because I am not used to working out and not being drenched in sweat (but trust me, I got sweaty!) I almost felt like I was cheating! I am currently in week 2 of the program and tomorrow (3/24), starts Week 3, where I can throw in some 2-3 days of cardio/conditioning.

So do I notice anything different in 1.5 weeks of lifting? YES! MY GOODNESS! I think my metabolism is just revving up, because I have been noticing that I get hungry every few hours … and it is a different hunger. It almost burns (I call it “Hunger Flames”) and it just sneaks up on you with a sense of urgency. I was in the shower Sunday and had to hurry up and get out because I felt faint! I notice that I crave more meat and protein, as that is what keeps me full!! Bodywise, I have noticed my arms look a bit firmer, but that is about it. I think that Week 3 and beyond is where you really start to see results. I will be taking some photos and posting them next week.

On my next Fitness Friday post, I will also have my goals and current measurements. This is the metric that I choose to use to gauge progress because I do not rock with the scale. Here is an article that I loved back in the day about why the scale lies. Also, in the books I just mentioned, they frame it as losing fat, not weight. Losing muscle is nothing to cheer about!

Here is my revised Fitness Regimen. Just like a hair regimen, we have to make changes from time to time, depending on what is going on and what our bodies need.

* denotes change in regimen

Sunday – Yoga

*Monday – Instead of weights and kickboxing, I am doing only weights due to the intensity of the workouts. Honestly, kickboxing class got boring right fast because the instructor does the same moves.

Tuesday – Bootcamp

Wednesday – Yoga

*Thursday – Weights … for the time being, I am not attending bootcamp class at my job so that I can focus on weights

*Friday – Weights

Saturday – Bootcamp

Now it would not be right if I didn’t leave you with a Lululemon Workout Outift of the Day!

This was me after yoga class on Wednesday, goofing around! I am wearing a Push Ur Limits tank and Roll Out Crops. I was wearing these colors to represent my second favorite ACC team, Duke, but it wasn’t enough. Both NC State and Duke were eliminated in the NCAA last week. Boo!! Thanks to my friend, Tracie, for snapping these photos!

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Wash Day and potential change in them!

Greetings everyone before yoga class!

I wanted to do a quick Wash Day post, which I haven’t done in a while! Honestly, if you read one Wash Day post from me, you have read them all, but I did something a bit different today, so I thought I would share!

I joined the gym in our town that has a steam room, so for my pre-poo, I slathered some cheapie conditioner (I think Vidal Sassoon’s moisture line) and sat in the steam room for about 10 minutes! Honey, sitting in a steam room that is 110 degrees for 10 minutes is about equivalent to sitting under a dryer for 5 hours! I have been debating getting a steamer, but have put it off because of my potential move and storage space. Now, I don’t have to! Majority of my hair is low porosity, meaning that I need heat and steam to open up my cuticles and force the product in. If I don’t, then product just sits on it, never really absorbing it. I have been doing homemade steam treatments since the beginning of my journey and it is nice to be able to reap the advantages of full on steam treatments! Even my skin feels and looks better!

I came home, rinsed it out and washed with my GVP Tea Tree shampoo and Alterna Caviar Volume. I deep conditioned with my Silk Elements Kera Minerals for 30 minutes with heat and 90 without (I fell asleep!) I rinsed with cool, did my Roux for 2 minutes, then final rinsed with cold water. My leave-ins were: Alterna Photo Age Defense, Alterna Caviar Texture, Pureology Colour Fanatic and Carol’s Daughter Monoi Serum. I did the faux air drying method and sat under the dryer for 20 minutes.

We were going out to dinner last night, so I wanted to wear my hair in a high bun. I remembered that I had a donut that I tried to use about 18 months ago and my hair would not cover it, so I just threw it under the sink, waiting for the day that my hair was long enough to cover it. I found the donut, used it as directed and pinned my hair around it, creating a neat, high bun. I thought it was quite nice and polished! I would have had Nathan take pictures, but I didn’t want him to see me while I was getting dressed, so I took some selfies in the mirror!

So the change in Wash Day is … I think I may start doing them at the gym! Yes! Weird huh, but I think using the steam room for my pre-poo treatments and deep conditioners will be a great idea! It will also cut down on the time it takes me to do Wash Days. No more sitting under the dryer for 4o minutes to an hour to ensure my hair has absorbed the conditioning treatment, as 10-15 minutes in the steam room for the pre-poo and deep conditioner will definitely do it. My first gym Wash Day will be next week, so stay tuned for that one!

Ok, here are some pictures. The first set is my hair after I left the steam room! My hair swells, then dries to form these little waves. The second set is my high bun with the donut.

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Until next time! 🙂

P.S. Just in case you were wondering what I wore, I wore my French Connection Stripe Dress – Kiren 3/4 sleeve with some burgundy Jessica Simpson leather booties and some black stockings! Not to toot my own horn, but when I wore this dress back in NC, it was a headturner, for sure! This skinny girl does it noooooooo justice! One of my guy friends (who is as gym-crazy as me) told me that me in this dress inspired one of our other girl friends to get back in shape! I do what I can! 😉





GAME ON!!: Fitness Link Up and Looking Hot While Sweating!

I don’t do social media anymore (does blogging count?), so I miss out on the #ManiacMondays, #WackyWednesdays or whatever alliterative description the internet decides to use for a specific day. I don’t even tell my closest friends about my blog! It’s just an outlet for me to remember what I did to my hair and I love it when people stumble upon it! (Hello new friends!)

However, I saw on Saving Our Strands a call for link-ups for fitness and this is where I can shed my anti-social skin and share my story!

Let me start by saying this … I was never big, so I don’t have a dramatic weight loss story to tell. Throughout my childhood, I was normal weight. I played outside and played softball. In high school, I ran cross country and track. I also was lucky enough to have PE and recess on an almost daily basis, with our teachers never letting us sit down! Genetics also plays a role. My mom is very little (she is skinnier than me). She has a high metabolism, as does my brother and my granddad. My dad’s family, while gifted with beautiful hair, was not blessed with this high metabolism.

Well here comes my 20s. I am not overweight, but I am not toned. I have long abandoned working out except for superficial walking and jogging whenever I felt like it. In spring 2006, my dad gave me the surprise of a lifetime … a cruise to Hawaii for my college graduation (this trip changed my life forever – stay tuned)! I had until the fall to get into great shape so on Memorial Day weekend 2006, I began my fitness journey and haven’t looked back! I started out doing ExerciseTV on Demand (RIP!!) videos and recording Total Body Sculpt with Gilad! A bonus was that he filmed in Waikiki Beach in Honolulu, HI, which is where I was going!

Me and my boyfriend at the time also moved in a brand new apartment complex in Raleigh, NC with 2 state-0f-the-art gyms at my disposal. I worked out almost everyday. I got down to 118 lbs at one time (which is a bit too thin, no one liked it), but slowly started to get to my set point of about 130 lbs. When I graduated from college and got a full-time job, I would exercise on my lunch break. I would run about 2 miles at a nearby path, do sprints in the parking lot (which prompted one of my co-workers to ask if I was going insane) or go home to the gym. I made working out a priority, which I still do to this day. I am fortunate enough to work for the government where they offer us $4 memberships to a fitness club located on my office floor. There, I use the AV system and do Insanity (or another video) and they offer us classes like yoga and boot camps. I am also going to be joining the LA Fitness in Wilsonville so that I have access to more group fitness classes, especially on the weekend. I LOVE working out in a group setting. I find myself pushing a little bit harder when I have others around! With all of the access to fitness that I have, I have NO excuse not to work out and I rarely make them. There are times where I may go a week or so without working out if I am on vacation, but if I am at work or home, I’m hitting the gym!

Sooo … with that said, I also want to say that despite me working out for the past 7 years, my weight has fluctuated. I have been up to 140 and down to 118. I think it has a lot to do with hormones, water retention and muscle gain/loss. In Hawaii, no matter how hard I tried, I could not get down to 135, despite me arriving on the island at 130! I lived a very active lifestyle in Hawaii, but just couldn’t shed the weight. I think it was me constantly retaining water due to the heat, because when I came to the mainland, I would cut weight almost immediately! I no longer weigh myself, as I can tell how my clothes are fitting and my measurements. The scale never tells the whole story, so keep that in mind!!!!

So enough of the backstory …. here’s what I am doing now to stay fit!!! I told myself that I was going to get a new workout wardrobe in 2014 to keep me motivated to take my fitness to the next level (go hard or go home!) I had been wearing the same Old Navy cotton yoga pants and Danskin Now tanks for eons, it seems. Now that I am doing high intensity interval training (e.g. Insanity), I need performance gear that will wick sweat, unlike my cotton workout clothes that just got drenched. I asked a lady at work where she got her cute workout clothes from. They were colorful, sexy and functional at the same time and she suggested I try Lululemon. Nathan and I stopped at the Lululemon Outlet in Burlington, WA on our way back from Canada and boy, did that start something! I began going to their retail stores and buying their running crops and tops. They are compression capris that fit like a dream and make your tush look amazing! They also wick sweat and allow you to wear them more than once before washing due to their Silverescent (or anti-stink) technology!

I am absolutely obsessed with my Lulus! I swear I am more motivated when I work out now! Sometimes all we need is a little make-over and upgrade to take us to the next level. If you have a chance to get a piece (or more), I highly recommend them!

Here was my WOOTD (workout outfit of the day). I went to bootcamp this morning since our office was closed due to snow and I will be going back to kickboxing tonight.

I am wearing Luluemon No Limits Tank and Lululemon Run:Pace Crop (my Valentine’s Day gift from Nathan!) Here’s some arm shots, too!

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And to prove that the struggle is real when it comes to my hair when working out … here’s a shot of my hair after I got home from boot camp class. It is a puffy, sweaty mess. I will co-wash it tomorrow and just spritz on some moisturizer until then! For this upcoming Fitness Friday, I will share a typical weekly workout schedule!

Ugh! This hair is a mess! I just want to say “Bye Felicia!!”

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Happy 2 Year HHJ Anniversary!!!

Oh. My. Goodness. It has been 2 years since I started my HHJ! It felt like I just wrote about my one year anniversary!!!

I am honestly in awe of how fast time has flown! Last year, I wrote about what worked and what didn’t work for me in my first year, so in that spirit … here goes! Note: I pretty much figured out what my hair didn’t like by the end of the first year, so I don’t have as many “What did not work!” entries!

What worked

1. Coconut oil pre-poos: I wrote this off on my last HHJ anniversary post because I thought that the use of coconut oil early in my journey caused my ends to break because of its potential to bind to proteins, which I felt was sending my hair into protein overdrive. When I was at home back in May 2013, I took some of the coconut oil I gave to my mom to try again and I have been hooked ever since. Since using it, my hair feels a lot stronger. Coconut oil is the holy grail for hair!!

2. Deep conditioning weekly: Honey, this will always work in any regimen!

3. Carol’s Daughter Monoi Oil Sacred Strengthening Serum: I began my search for a silicone-free serum back in the summer. Living Proof did not work for me and I happened to stumble across this serum on I have never enjoyed welcoming a product into my life as this one. Instantly, I noticed a reduction in breakage on the ends which continues to this day! I love the smell, sheen and strength that it gives to my hair … all without the silicone!

4. Infrequent length checks: Lord, I had Nathan measuring my hair almost weekly in the first year and a half of my journey … now, I feel like I am on autopilot and don’t sweat length checks as much. If I need to remove raggedy ends, I do it and don’t fret over lost length!

5. Protein leave-ins weekly: Since becoming MBL-bound, I noticed that my hair had less breakage and felt better when I used a light protein leave-in each wash day. I used ApHogee Green Tea Keratin Restructurizer then switched to Carol’s Daughter Monoi Anti-Breakage Spray. Hair that is longer needs that protein reinforcement to stay strong and on your head!

6. Healthy Texture’s Rollersetting Video: I learned so much about rollersetting from this one video and my rollersets have come out better because of it!

7. Seamless combs: You will get my Hercules Sagemann combs from me in two ways: 1) steal them and 2) pry them from my cold dead hands. I will never use another non-seamless comb in my hair. My Magic Rake comb and rattail comb glides through my hair. They are worth every cent! I will even take these combs to the salon and have them use them on my hair!

8. Pre-pooing with Ceramides: My oils of choice are safflower or hemp seed oil.

9. Satin pillow rollers: I have raved about these, as you probably know! Get you some!

What Didn’t Work

1. My old tabletop dryer- R.I.P. Conair!!! I had to buy a roll-about dryer once my hair got to BSL.

2. [Faux] Airdrying – I began to notice that my hair breaks more when it is faux airdried. I do it to give me and my hair a break, but it is no longer my preferred method of styling.

3. Living Proof products – My hair liked none of those products. I tried 3 of them and they left my hair feeling dry and crunchy.

I plan on blowing my hair out and doing a Caruso roller set on Saturday. I want to get an official length check for my 2 year anniversary, so stay tuned! I think it is safe to say that I am approaching WL in the longest lengths and I started off at SL two years ago!!!!

An Inch for Your Thoughts #18: #LongHairProblems

I have been meaning to write a blog post on this for ages and have just finally got around to doing it!

I remember when I started my HHJ at shoulder length almost two years ago (seems like yesterday), all I could do is dream of MBL/WL hair and envy anyone who had it! I just couldn’t wait to have my hair long and flowing! Now that I have it, I have discovered long hair, while I definitely love it, is not a bed of roses! Here are some of my #longhairproblems:

1. It takes FOREVER for a roller set to dry! – And I mean forever! I am under the dryer no less than 100 minutes each Wash Day that I roller set. It is annoying, hot and uncomfortable. I have a relatively decent dryer, but it still takes forever.

2. Hair gets caught in clothes and armpits. – I think this is one of the first #longhairproblems I encountered and remembered. I think it was around BSL when I noticed that while putting on clothes, if my hair was free, it would get caught in my armpit when I was trying to take clothes on or off. I would then have to gently cock my head to the side the hair was stuck on as not to create tension so the hair would break, gently swipe my hair away from the armpit or clothes and continue what I was doing.

3. Products do not last as long. – For someone who uses expensive hair products, I know that I have to be extra careful and “stretch” the time the products will last now that my hair is MBL. That means I will add in cheaper products to give some of my products a boost. For example, instead of using just Alterna Caviar conditioner in the shower, I will add Ion Extreme Moisture cream so that I don’t have to use much Alterna.

4. Haters! – Didn’t I just mention how I hated on people who had long hair the beginning of my journey? Yep, we’ve all been guilty of possessing hair envy at one time or another. However, what about the people in your life who make shady comments (e.g. “well, your hair should be long, you have ‘good’ hair”) or the friends who say nothing at all? Like they refuse to acknowledge your length at all or congratulate you on meeting your hair goals? Yep, if it haven’t happened to you, I bet you it will at some point. Like Dave Chappelle as R.Kelly stated “Haters Gonna Hate!”


5. More upkeep is needed. – This is a no-brainer. Long hair = old hair. Some of the hair on my head is probably 3+ years old and I have only been on my journey for 2 years. That means the ends of my hair have been through the fire!! Literally, because I used to blow dry and flat iron my hair weekly. HA! That means slacking on your pimping is not recommended. I M&S almost daily, pre-poo and deep condition every Wash Day. I strategically pick leave-ins that will enhance my hair and assist in helping keep its structure (hellooooooooooo light protein leave-in and coconut oil pre-poos!) I dust as needed and try to protective style as much as possible to keep my ends in decent shape.

6. The anxiety struggle is real. – When you have invested time and money into growing your hair out, you get more protective over every inch you acquire. I think that this is true in most areas of life. If you nurture something, you want to be able to see and enjoy the outcome. Well, once your hair starts gaining a bit of length, you may find yourself a bit more stressed out over it than before. The dreaded word “setback” (considered the “four letter word” of HHJ enthusiasts) haunts you in your dreams and every time you comb and style your hair. You may see other bloggers have a setback and now fear has been struck in your heart! Well, all I can say to this is “breathe and stop” (thanks Q-Tip!) I just chalk it up to “it is not a sprint, it’s a marathon!” Some people may jog to the finish line, some may walk and some may stop and have coffee. I say “I’ll get there when I get there!”

7. What’s next? – Having long hair may be fun in and of itself, but what about when you finally reach your goals? What then? I remember the sheer excitement of seeing my hair after relaxer day and to see what milestone I could claim! There was no greater high than realizing that I made BSB/BSL/MBL! My last relaxer day I was like “Meh. I know my hair is long. Throw me some tight curls in it!”

Well, there are some of my #longhairproblems! You have any you want to share?


An Inch for Your Thoughts #17: I Want Candy [Crush]!

I learned about Candy Crush Saga when I went home in early September. I saw my aunt and Kim playing this game and they were deep in thought. Once I got home, I thought I would download it and give it a try …

Oh Lord, did that open Pandora’s Box. I instantly became addicted to it, living for the feedback the man gives with such sayings as “Delicious!” “Tasty!” and that all-coveted “Divine!” as well as beating levels that got progressively harder. There was (and still is) an ugly side of Candy Crush Saga. Sometimes when I ran out of lives and that heart would show up, telling me how long I had to wait, I would bemoan quite loudly, “NOOOOOOO!” I am not on Facebook, so I can’t ask friends for extra lives! I was tempted to sign back up for Facebook with this name: LaShanda “IamonlyherefortheCandyCrushLives” Earnhardt (which is referring to my “hubby,” Dale, Jr.!) I would spend money on extra lives and additional boosters to beat levels. Also, that tune the game makes when you fail the level has become the soundtrack at losing at life period. Nathan will whistle that tune just to prove that I am wrong!


The first week I started playing, when I shut my eyes, all I saw was candy dropping. There was even a time when Nathan was talking to me and I was wondering if his eyes could fall into alignment with his nose to make that “3 in a row” move. Even as recent as this afternoon, I was in the shower rinsing my hair out when I was looking at my shower curtain which has dots on it. I wanted to see if I could find five dots in a row so I could get the color bomb!! Sad, I know. I took a little break from Candy Crush, which lasted all of a week! I had it on both my phone and iPad, but now I just play on the iPad. Having it on my phone would be a disaster, especially at work! It really helps hair drying sessions seem a bit less painful!

candy crush bomb


HAHAHHA! My sentiments exactly!


Liebster Blog Award 2013

Awww … hi guys! It’s been awhile, hasn’t it?! I have come out of my hiatus to accept my Liebster Award from With Love, From Harlem and Diaries of Another Relaxed Chic! Thank you ladies for my first blogging award! 🙂

Ok, here goes:

11 Fun Facts About Me!

1. I am a history nerd. My favorite time periods to study are The American Civil War and World War II. I have probably seen close to every documentary ever made on the subjects!

2. My favorite food is pepperoni pizza.

3. I listen to hard rock (e.g. Metallica, Queens of the Stone Age) when I am working out … it gives me a good push!

4. My style icons are Michelle Obama and Duchess Catherine. I have been gradually adopting a more conservative type of dress! I recently just bought this Smythe blazer that Duchess Catherine had on a few weeks ago for my 30th birthday. Pricey … but worth it!

5. Cleaning up is a great stress reliever for me.

6. My sisters and I have attended each of the ACC schools in NC. I went to NC State, my older sister went to Duke and my youngest sister is at Wake Forest. My dad said his daughters learned their A-B-Cs … ANYBODY BUT CAROLINA!

7. I am a registered Independent!

8. The last book I read was “John Adams” by David McCullough and it was damn good!

9. My favorite liquor is Jose Cuervo tequila. I know, people tell me its cheap … and I have had expensive tequilas … but I just love Uncle Cuervo (as I call him!)

10. My ultimate goal in life is to travel to Australia and spend a few hours with a koala bear. I LOVE KOALAS!

11. I cannot sing a lick. I have a horrible voice. 🙂

Here are the questions With Love, From Harlem sent.

1.Why did you start blogging?

I was googling something about the line of demarcation in January 2012 and came across these relaxed hair blogs. It completely blew me away at all these ladies with long, beautiful, relaxed hair! It was like I found the answer on how to grow long hair.

2. What is the inspiration behind your blog’s name?

I don’t remember … I was just thinking about a catchy name, and Hair, There and Everywhere! came to me. I think someone else already had a blog with that name, but she was white so I didn’t think she would care! 😉

3. How do you balance your life while trying to maintain you blog?

It’s pretty easy! I blog when I can! Lately, I just haven’t had much to blog about! I do the same thing to my hair every week, so I don’t think people want to read about 4 similar Wash Days!

4. Who is your favorite blogger and why?

Funky Dineva. S/he is one of the funniest people I have ever seen on a v/blog

5. What is it that separates your blog from others?

It’s mine! HAHAHAH! Also, I don’t see too many people blogging about Alterna hair care products

6. What is the best thing about blogging?

Charting my progress and going back to look on how far I have come!

  • 7. How do you choose the topics you post on your blog?
  • Whatever pops into my head!

8. What is the most important thing that you’ve learned on your hair journey?

Protective styling is key!

9. How long have you been on your hair journey?

Almost 2 years … since January 9th, 2012.

10. What does it feel like when one of your readers say that your blog has helped them?

Amazing … it feels like I am paying it forward to all the ladies who helped me get where I am!

11. Name one(and only one) product that you cannot live without.

Alterna Caviar White Truffle Elixir (I use this as my daily moisturizer)