Shipshapeqmlb

02/12/2022

03/04/2021

How can you boost your adrenal function!

Adrenal fatigue is often related to chronic stress, poor nutrition, disrupted sleeping patterns or illness. Responsible for producing hormones in the body, one being cortisol which is released when stressed. This wellness shot helps to regulate & reset your body and should be taken in the morning.

Blend together:
- 1/4 cup of freshly squeezed grapefruit juice (can substitute for orange or lemon). Full of antioxidants and vitamin C that fuel the adrenal glands.
- 1 tbsp of coconut milk. Helps to stabilizes blood sugar levels.
- 1/2 scoop unflavored collagen powder. Provides amino acids & helps to boost cortisol production.
- 1/4 tsp cream of tartar. Contains minerals, particularly potassium and when mixed with Vitamin C regulates your adrenals.
- pinch of himalayan salt. An essential mineral & electrolyte needed in the body.
- 2 to 3 ice cubes

90 Calories per serving

Health and wellness starts within, so add this wellness shot in your daily routine, along with exercise and nutrition.

03/04/2021

The Romanian Deadlift is one of the most underrated exercises in weightlifting. Properly done, the RDL will strengthen the muscles in the posterior chain (back, glutes, hamstrings), strengthen the core, and increase hip mobility.

How To Do A Proper RDL:

1. Use a pronated (palms-down) grip to firmly grasp a barbell with the hands approximately shoulder-width apart. Maintain a slight bend in the knees with the feet hip-width apart and allow the bar to rest along the front of the thighs. You can also use dumbbells; adjust the instructions to reflect holding one dumbbell in each hand.
2. Lift the chest and pull the shoulder blades down toward the back pockets to maintain extension of the spine before pushing the tailbone in the posterior direction to hinge at the hips. Keep your chin tucked into the neck as if holding an egg. This will help the cervical spine maintain a safe position during the movement.
3. Allow the weight to lower toward the floor while maintaining length through the spine. Do NOT round your back or extend the knees while lowering the weight.
4. Lower until tension is felt in the back of the thighs—probably when the bar gets to about knee height or until you have around a 30 degree angle in your hip. Look toward the floor, as looking at a mirror can create stress in the cervical spine.
5. To return to standing, push both heels into the floor, press the hips forward and pull back on the knees while keeping a long spine. Allow the barbell to return to the front of the thighs.
Keep the spine long and maintain a slight bend in the knees throughout the movement.

For best results, use a squat rack to rest the barbell at thigh-to-waist height when starting, as opposed to trying to lift the weight up from the floor.

03/02/2021

Motivation is overrated; action is underrated. I am most definitely NOT motivated to workout first thing in the morning. If I relied on motivation, I would skip so many workouts. At 5am, my mind is telling me to sit on the couch with coffee and scroll through social media. And I do that - until my timer goes off. Then I get up and put on my exercise clothes and shoes. The action of getting ready to workout fuels my need to exercise.

So get dressed to workout, go buy the healthy groceries, drive to the gym. Take the action steps towards your goals and the motivation to achieve them will follow.

02/23/2021

ShipShape honors Jack Johnson during Born in Galveston, Texas in 1878, Jack Johnson defied the Jim Crow laws and enforced racial segregation to become the first African American Heavyweight Boxing Champion in 1908. His victory over a white opponent sparked both race riots from white communities and nationwide celebrations by African Americans.

02/18/2021

DIY Treatment # 3- Rose Lotion Bars.
A natural way to nourish and moisturize your body. Makes a great gift and shows how much you care.

Ingredients:
1/3 Cup Shea Butter
1/3 cup Cocoa Butter
1/3 cup Almond Meal
10 drops Rose Water

Directions:
Fill a saucepan with a few inches of water. Place a glass mason jar in the center of the water, bringing it to a gentle boil. Add all ingredients except Rose Extract to jar and stir to combine. Remove from the heat and add rose water extract.
Pour into a mold or as it starts to harden & cool, create desired shape with hands. To store , wrap or fold in parchment paper and secure the ends.

02/16/2021

ShipShape honors Toni Carey and Ashley Hicks-Rocha during Toni and Ashley are the founders of Black Girls RUN! To find a Black Girls Run! community or become an ambassador go to: www.blackgirlsrun.com

02/14/2021

02/14/2021

Treat yourself to a 'cheeky' Valentine's cocktail. Kir Royal, a simple blend of blackcurrant creme de-cassis with 7 ounce pour of your favorite bubbly. You can substitute the cassis with muddled berries, providing powerful antioxidants. You can pair with a small charcuterie board of meats & cheeses or almonds to add protein.