La Petit Exploratrice

In 2017 I pulled a bit of a Disappearing Act, and deactivated most of my online and social media presence, which was already pretty limited to begin with. This was somewhat of a cleanse for me, as I gave up drinking alcohol and deleted my Instagram account for the entire year, and deactivated my Facebook for a large part of the year. I must say that life without drinking and excessive social media browsing has forced me to engage in alot more self-reflection and for that reason I’ve decided to re-introduce my blog. I tend to be a pretty private individual, but for my final activity in 2017 I wanted to be open and vulnerable.

There’s no real topic for this post, but it’s centered around personal life, career, faith and relationships. Instead of simply boring you with a long monologue, I’ve chosen to create a list of 50 things I experienced, learned or appreciated this year. I hope you enjoy. 

Top 50 List of 2017

1. There’s power in the tongue. Start speaking things into existence ! 2. Time is of the essence, so live your best life while you’re still alive 3. That being said, don’t try to rush things. God willing we have 70+ years on this Earth, and that’s a lot of time to fill with love, laughs, accomplishments, failures and new experiences 4. My year sober taught me to be bold, shoot my shot and take the things I wanted in life. Lesson Learned: If you need help with something, don’t hesitate to ask. If you want something, Go GET IT!  5. Don’t ever rely on another person for your happiness. If you haven’t found your happy place whilst being alone, that just means you haven’t spent enough quality time with yourself 6. My brother wins Dad of the year, and I’ll fight anyone on that 7. I love to receive and give feedback. If we’re not constantly improving ourselves, what’s the point of living? 8. Jesus was a servant, spreading love and salvation to all. In the end, The Word of God will ultimately judge us, so I’m making sure I’m aligned with His Word  9. The way to my heart is comedy and food 10. Maggie is one of the most resilient people I know. Keep shining SB!  11. Applying to business school was one of the most arduous, mentally draining and stressful processes of my life, but I’d do it all over again in a heartbeat :-) 12. Child rearing/parenting is one of the greatest responsibilities a person can undertake, and it often goes unappreciated or unnoticed. No parent is perfect, but it’s important to still say thanks to the ones who raised you. THANK YOU MOM & DAD!!! You did an incredible job with my brother & I  13. If a person de-prioritizes you, don’t get angry or question why. Instead respect their decision and repurpose your efforts elsewhere 14. MLT  is one of the greatest organizations I’ve ever been a part of. My MBA prep class is filled with impressively talented, accomplished and fun black and brown folks. I’m forever grateful for the experience I’ve had with you amazing people #BosslandAwaits #CoachJTaughtMe 15. I dated a man with whom things just seemed to click naturally. He was honest, funny, caring, and NOT petty(lol). I believe we both brought out a side of each other that those around us had never seen, and for that I’m thankful. Although this kind of puppy love is exciting and heart-warming it is often times short-lived 16. Chance the Rapper was my favorite artist of the year. He has a God given talent and I pray he never stops shining his light    17. Noise canceling headphones are the best thing to ever happen to a New Yorker who enjoys a quiet commute to and from work. #ThankYouBose 18. I believe in every single one of my friends wholeheartedly and am proud to say that I’m surrounded by incredible people who I am 100% certain will be the industry leaders of tomorrow #WholeTeamWinning 19. Fellas..When I love, I love DEEP and can be a bit crazy at times. Enter at your own risk. *evil smile* 20. But I’m hella fun and you’d have amazing life experiences with me lol 21. I should’ve bought Bitcoins back in the day when I kept telling people to invest. Note to self: Heed your own advice  22. Emotional Labor is real 23. Black women are Dope! 24. People who don’t fit the description in the above comment should NOT take offense to that. I’m sure you’re all amazing as well, I just think that this group of individuals needs to hear it more often. 25. When Isi tells you to wear a life jacket, DO IT!!! Thanks again for saving me from drowning off the coast of San Andres into the Caribbean Sea :-*  26. 🗣Life is too short to waste time dealing with fickle people  27. This scripture single-handedly helped me fight against all the angst I felt while applying to business schools:  “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus” - Philippians 4: 6-7 28. I find it terribly rude when people don’t return phone calls or texts. Like I know you saw my message, the least you could do is say “ok” lol.  #PetPeeves 29. I held up an Uhaul distribution center over a disagreement and went on a twitter rant the next morning; Probably the most gangsta moment of my life, and a great showcase of my millennial sense of entitlement #SorryNotSorry 30. Everyone should engage in the self reflective, soul searching elements of the business school application process: it’s always necessary to press pause on life and take an inventory on where you are and where you say you’d like to be in the future  31. Bikram yoga was one of my favorite practices of the year. I always left feeling empowered and rejuvenated 32. I find inspiration in almost everyone I come in contact with. I’m amazed by people’s stories and wish we could publicly recognize everyday people more often. Low key, I wish I could meet every person in the world.  33. In hindsight, not getting my promotion at work in 2016 was the wake up call I needed to grab a hold of my life 34. I would love to work for Bain & Company in 2 years #SpeakingItIntoExistence 35. All Men Are Trash!!!!!!! 36. Good guys of the world, don’t take offense to the previous statement but with the rise of this #MeToo movement it’s become so apparent how many men impose their hypermasculinity upon us women (ie. inappropriate touching, unsolicited peen pics, street harassment etc.)  37. Barbados might actually be paradise, and it took me 26 years and a vacation with my friend to realize it. Moral of the story: some of the greatest treasures in life might be right in front of your eyes, you just need the right circumstance to help you see it  38. I love to see people smiling and enjoying nice hardy laughs 39. I tried Ramen for the first time this year and it blew my mind!!!! Gotta go to Japan ASAP! 40. Never trust when a man says “I can’t” because when he says I can’t, he ain’t a man. Okay maybe I stole this from Love & Basketball, but I’ve learned it’s so true though! lol   41. I want my next relationship to be God-centered. Period 42. Moving to Harlem has been incredible!! I love the culture, communal harmony and overall liveliness of the area. I can only imagine what the place was like during the Harlem Renaissance #RespectTheCulture 43. This year I limited my traveling to save money and focus on the GMAT, but I still was able to sneak in a few new cities: Budapest(Hungary), Salzbergen(Germany),Medellin(Colombia), Albuquerque, Tulsa and Greenville!  44. One of the best things about moving back to NY is being able to minister  at my home church again, as the resident saxophonist. I feel so much more fulfilled on Sunday mornings 45. This year i was determined to rid myself of gossip, idle talk, & foul language. I’m hoping to speak peace and prosperity into people’s life from now on #BuildingABetterMe 46. In a relationship, “women cannot go backwards in lifestyle” . Chris Rock taught me… 47. God has been too good to me to just sit on my gifts and talents. Laziness is far from Godliness. Disclaimer: This is not a direct quote from the Bible, just my own interpretation haha 48. This year I tried to be very intentional about the words I speak to myself and others. These days I find it’s so easy to say empty words, make & break promises and to be a “yes woman”. I’m hoping to be more genuine and true to my heart from now on 49. I’ve tried dating apps for a bit this year, and still think there’s nothing like meeting someone organically in a cafe or at a nice bashment. However, I can say there are some gems that are so hidden that you need to mine for them electronically ;-) #CoffeeMeetsBagel 50. By God’s Grace I was accepted into all 3 business schools that I applied to. Next year I’ll either be moving to Boston, Philly or Chicago. See you later NYC, I’ll be back in no time :) #WontHeDoIT

Thanks for listening. Peace n Love 

Today marks the beginning of my 5th week here, and this post is long over due! So far my time in China has been amazing. I’m learning alot at work understanding GE’s Water treatment/filtration business here in China. My team is great and are huge foodies just like I am, so our weekly team dinners are always a hit ;). Shanghai has been nice overall, despite it being in the rainy season. But enough about Shanghai, it’s time to get to the main topic of this post. Yep, you guessed it, Hong Kong! So far I’ve traveled to HK for 2 of the 4 weekends that I’ve been here in Asia. To say I’m a little attached to that place would be an understatement.

Hong Kong is basically China, right?

First off, let me start with a short history lesson. Hong Kong was formally a British colony for over 150 years after China ceded the nation to Britain  in 1842 following the First Opium war. It wasn’t until 1997 that Britain finally agreed to handover Hong Kong to Chinese authority, under a “one country, two systems” agreement, which stated Hong Kong would become part of the communist-led China whilst retaining its capitalist economic system and partially democratic political system for 50 years after the handover(this expires in 2047!).

So in conclusion, for some of you who may still be confused about this concept just understand that Hong Kong is China, and is not China at the same damm time. It is an autonomous territory with it’s own political views and even it’s own currency! Although I do enjoy China, I must say that it’s a relief when I step on HK’s soil and am able to access Google, Instagram and Facebook(Yes, all these sites are blocked in China).

What's so great about HK anyways?

HK can best be described as the New York of Asia. Similar to NYC, Hong Kong is very densely populated, making it's real estate quite expensive—even more pricey than Manhattan, for about a 1/3 of the size. Also, HK is home to a large ex-pat population which becomes very evident once you walk around the city and see the wide range of patrons who frequent the city’s eclectic restaurants and bars. Despite it's similarities to the Big Apple, HK has one huge advantage over New York in that it has both the city life and natural beauty.

It's undeniable, the energy and atmosphere in Lan Kwai Fong — Hong Kong premier nightlife hot spot — is unlike any other. At all hours of the night this place looks like a hype outdoor music festival block party due to the concentration of people in such a small area. The people you find in LKF are typically very friendly, and always ready to tell you why they're there( Might be the liquid courage, perhaps).  A few folks I met there a couple weeks ago were on vacation visiting from countries like the US, Australia and London, and many others were exchange students —not a huge surprise. No matter what our reasons were for being in Hong Kong, LKF always has a way of bringing everyone together as one party nation! Haha

Out n about with Gary in LKF! I see this guy more now that he lives in Dubai than when we were both in NYC.  One thing I regret about my exchange in HK was that I didn't explore the country enough. So I’ve been on a mission to make up for that lost time now. One Saturday morning, after getting only 2 hours of sleep, I made my way to Lantau island—home of the Po Lin Monastery and the  “Big Buddha”. Climbing the 268 steps to get up close & personal with the giant statue was definitely worth it! I really appreciate that Hong Kong, although a fast paced financial center,is home to some of the most amazing cultural sites. 

Big Buddha selfie! Thanks to my  #GoProSelfieStick. Hong Kong has three major territories: Hong Kong island, Kowloon, and the New Territories —  and is comprised of about 260 islands that are over 500 m2 in size. Most of these islands are uninhabited and mountainous. Additionally, the climate is tropical, with weather averaging around 80-90°F. This country is a hikers dream, with a plethora of hiking trails with breathtaking views of Hong Kong’s many beaches .This unique quality of HK provides a great option for folks who may want a break from the hustle and bustle of it’s city life.

Last weekend some friends and I decided to celebrate the Dragon boat festival by watching a few of the races at Stanley beach. The place was jam packed, with participants from major corporations like Goldman Sachs, Morgan Stanley, and HBSC, just to name a few. The shore was lined with all of the team’s individual tents which served as resting areas for players to relax in the shade and also indulge in free booze and food.

Perpetrating with the GS dragon boat team. Brought back memories of the summers I interned there in college. 

 One thing I learned in this last trip to HK was that they are way more advanced than most countries. In an act of sheer genius, Hong Kong Int’l airport has created a luggage bag-drop system that would make any traveler fall to their knees in sweet relief. In the city center, Hong Kong Island, there are check-in counters for all airlines in Hong Kong’s International Finance Centre(IFC) allowing travelers with evening flights to check their luggage so they won’t have to carry it around all day after they’ve checked out of their hotels. Once you’ve checked in at the IFC, you receive your boarding pass and your luggage is transported directly to the airport which is about an hour away by metro. Magical,isn’t it? What this meant for me was that I had any entire day to enjoy with no worries about long lies at the airport. #Winning. Imagine if this existed in NYC and you were able to check-in at Port Authority instead  of JFK airport or even worse, at the infamous 3rd world airport, Laguardia airport. I think I should run for Mayor of NYC and institute this new system.

Final Thoughts

In the back of my mind I've always questioned whether my love for Hong Kong was purely an effect of the circumstances back in 2011 when I was an exchange student. Let's be honest, 5 months of traveling, eating & partying with 100+ other students who also had no cares about classes/grades would make anyone fall in love with a place. But after these past few weekends there is no doubt in my mind that Hong Kong is the most amazing place in the world. The contentment I feel there is unlike anything I’ve ever experienced. I know my family might not want to hear this, but I could really see myself working there for some time. Aye, who knows what God has in store for me in the future. Maybe this dream could really become a reality.

Tribute to my HK crew back in 2011...we owned the night! 

Upcoming Events

I’ll be traveling back to NY this Wednesday for a few events. Attending my friend Britney’s bachelorette party in Puerto Rico( Yea..she fancy y’all), and my friend Ashley’s wedding! Needless to say I’ll be busy during my time at home. Thanks for reading beautiful people! Check out my bucket list and some pictures below.

再见,

Kaila

2015 Bucket List(Asia Edition):

1. Travel to Thailand...and attend the Full Moon party in Koh Phangan

2. Bungy jump off the Macau tower...the world’s highest commercial bungy jump in the world. And record it on my Go Pro

3. Convince both my parents to visit me, or at least my mom. ( Dad isn’t too keen on taking the 15 hour flight :-/)

4. Purchase one piece of traditional clothing from another country

5. Buy another jade bracelet.( My first one broke after I dropped it on my ceramic-tiled kitchen floor)

6. Go hiking and take an impressive selfie!

7. Record myself swimming with fishes at a beach with clear water on my Go Pro(preferably in Thailand or the Philippines

8. Celebrate my birthday in another country outside China

9. Hug tigers and ride elephants in Thailand

10. Travel to at least 3 cities in China( So far I’ve decided on Beijing and Chengdu. Still thinking of a 3rd destination...)

View from my cable car ride up to see the Big Buddha(aka Tian Tan Buddha)

Selfie with these folks I caught sneakily taking photos of me from behind. haha I guess they loved the hair.

Group pic @ Stanley Beach :)

Serious brunch action in HK @ The Diner.

My First Korean BBQ experience...all I could think was "Where have you been all my life?!" This was by far some of the best food I've ever had!

In honor of my new job assignment in Shanghai, I decided to write about my love affair with a little place called China...Ever heard of it? 

 Top 5 Reasons Why I Love China

 5. Long rich history 

 China is sometimes considered the longest continuous civilization, with some historians marking 6000 B.C. as the dawn of Chinese civilization. It also has the world’s longest continuously used written language. With historic sites like the Great Wall of China— the largest man made structure in the world, stretching an incredible 5,500 miles— and the amazing Terracotta Army in Xi'an, it's no wonder China is a top tourist location for millions of travelers each year. 

 4. Urbanization and growth 

 One interesting fact about China is that's a new skyscraper is built there every 5 days. That says a lot about the direction the country is going in. Back in 2011 I visited Guangzhou, a Tier 1 Chinese city which was still in it's development stage back then. At that time, there were very few skyscrapers but tons of construction and plenty of open space ripe for new developments. Hopefully I can visit again this year and look at some before and after photos to see the transformation!

 3. I fit right in... but I'm still an anomaly

 All my life I've been been called names like "lil Kay"and "baby feet", and have been mistaken for a 16 year old on numerous occasions. I guess this is partially due to my young face, but more so is also a result of my short stature. However after my 5 months in Hong Kong, I soon realized that in certain parts of Asia I am not a midget but in some cases am of normal height! I love China for making me feel like the big person I know myself to be on the inside. Despite this, I am still a bit of an anomaly in China. Whatever similarities I have to Chinese people due to my stature is quickly overshadowed by other traits that make me "different". Yes, I am saying that my black skin and African braids make me somewhat of a walking tourist attraction. In my first visit to Shanghai I was amazed at the number of locals who stopped me and my European friends for photos. One thing I noticed is that they took a particular interest in one blond haired friend and myself, and not so much my other friends who looked like typical White folks. For me especially they would always play with my hair, intrigued by my braids. I quickly concluded that Chinese people who haven't necessarily traveled outside of China are fascinated by people who look different! This is something I don't get a lot back in the U.S., or anywhere else in the Western world for that matter. So I thank the Chinese for making me feel like somewhat of a town hero! 

 2. Tea 

 Although my mom has been an avid tea drinker for years, I did not have my first tea-drinking experience until visiting China. While participating in a weekend home stay with a colleague from my university in Hong Kong(HK), my host family introduced me to Chinese-style tea—an experience I'll never forget . One evening my friend's father brought out a a huge rectangular shape object, similar to a brick of cocaine( not like I'd know anything about what that looks like in real life. He then began opening it and I suddenly realized it was tea! He claimed that this 100 yr old tea was for "special guests" and I watched in amazement as he prepared tea for the family and I on a traditional Chinese tea table set. It was at this point that I realized that drinking tea was more than something to do before bed, but was a great social experience that should be enjoyed with the company of others and also with no added sweeteners or milk. To this day I ONLY drink my tea natural and I frequently like to set aside a time of my work day for "tea time".

 1. Unforgettable Memories

 Last but not least, I love China( but mainly Hong Kong) because it was the place where I learned the most about myself. My study abroad experience in HK not only introduced me to great friends, but it marked a huge step into my independent self. It was during this time that I learned how to live in a unknown place and how to make things work with little resources. More than anything else, my China experience was responsible for infecting me with the Travelbug virus. I started my world travels then and haven't stopped ever since! :-) This move is bittersweet. I'm a little sad to be so far away from family and friends, not to mention all the amazing events that I'll no longer be able to attend in the states( Beach bday bashes and West coast road tripping).But overall I'm ecstatic about this new adventure. This assignment will be both interesting— since I've never done any work in our Healthcare business before— and challenging, due to the obvious cultural differences and language barrier. I'll keep blogging as much as possible, and I'll post my bucket list soon. 

If you’re going to the gym to find a man/woman, or just to wear the new bright pink Nike Flyknits you bought..this post is NOT for you! This piece is for anyone who’s serious about making a lifestyle change and is willing to train dirty!  With that said, I’ll jump right into my top workout tips & tricks. 

1. Breathe, stretch, shake

Before you hit the weight rack or start running on the treadmill, always make sure to stretch. Performing 2-5 mins of proper stretches will help prevent injuries and also increase your range of motion. I stretch to loosen up before every workout and also again at the end when I've finished exercising. Taking a yoga class once a week is also a great option to improve flexibility and to give your muscles a well-deserved rest day.

After you've completed your stretching, the 2nd most important part of the workout is your warm up. A good warmup can be anything from a 2 lap jog around the track to a set of 25 high knees and jumping jacks. The key here is to get your heart rate up and to facilitate blood flow to your muscles which will be essential for whatever physical activity you do afterwards.

2. Variety is key 

It's important to have a good balance during your weekly gym routine. For those of you who are trying to lose weight, If you're working out 5 times a week then try having at least 3 days dedicated to a Cardio workout. Some examples of good cardio exercises include: running, spinning, cardio kick-boxing, biking, and ellipticals. On average, try to do 30 minutes or more of these exercises. On the other 2 days you can  do more weight training, focusing on legs, abs, arms or your back( My personal choices are 1 Leg day per week, 1 ab/arms/back day per week).

3. Jump around!

Jumping rope is the ultimate secret weapon to getting in shape. We're going old school and reliving the those days back in grade school. Take a trip to your nearest target and purchase a Champion adjustable jump rope. At the gym, I try to jump rope for 1-2 minutes between each set of exercises so that my heart rate stays elevated even when I'm taking a "rest". Jump roping works your full body, giving you the toned arms and solid abs you want! Why do you think boxers always jump rope as part of their training? ;-) 

4. Back to Basics

I know alot of folks enjoy using these fancy machines found at the gym, but I typically try to limit my use of them. The best exercises are those that require your own body weight. Yep, I’m talking about Calisthenics! Spend some time mastering those exercises we used to do in our gym classes as kids—exercises like push-ups, sit-ups, squats etc. Calisthenics help to build muscle, improve your strength, and increase flexibility. Even today’s most popular gym craze, cross-fit, models this “less is more” philosophy. So take a day to get away from the machines and workout the old-fashioned way. Here a list of the top calisthenic exercises: http://www.bodybuilding.com/fun/wotw2.htm 

5. Abs cometh to those who eat lean

Contrary to popular belief, doing 100 crunches a day will NOT give you rock hard abs. On the flip side, engaging in total body exercise and having a clean diet is what does the trick. In order for your abs to become visible you need to burn fat which involves decreasing your caloric intake(ie. low calorie diet) and engaging in cardiovascular exercises(ie. running, spinning, cardio kickboxing).

The perfect fat-blasting foods contain fiber to decrease bloat, antioxidants to boost your abs routine's effectiveness, lean protein to help maintain a speedy metabolism and good fats to support overall health.

Some of my favorite super foods include:

i. Mixed berries: Strawberries, raspberries, blackberries and blueberries are all great sources of fiber and high in antioxidants

ii. Lean meats: Chicken/turkey breast are perfect proteins sources. Salmon and tuna are great as well, especially for those Omega-3's

iii. Greek Yogurt: I can't stress this enough, regular yogurt is a waste of time! You're much better off eating a cup of Greek yogurt since it contains more 4x more protein( Fage yogurt has approx ~18g of protein and 100 Cals per cup)

iv. Nuts: Almonds and peanuts are great sources of protein. Almonds are probably better since they contain a bit less saturated fats, but both are good substitutes for your typical fatty snacks(ie. chips, candy etc.)

v. The Green stuff: This includes avocados, spinach, kale and broccoli. Slowly start adding these to your daily meals and I promise you won't regret it :-)

Sidenote: I find that planks are a much better exercise for getting the sexy core you want. If lower abs are your trouble area, try doing a set of these leg lift exercises: https://www.youtube.com/watch?v=JB2oyawG9KI

I hope some of these tips helped you all. I typically create my own workout routines based on exercises I've gotten from trainers or group fitness classes but I also like to steal a couple things from a some Instagram pages. Here’s a few I personally like: @tribesports​ , @mankofit,@nataliejillfit. 

Thanks for reading! 

I have been extremely happy of late, and I think I've finally figured out what’s the secret to my recent elation. For one, I just started an exciting new project and will be based out of Chicago until mid-May. One of the most rewarding things about this current assignment has been the diversity of my team...we’re 10 people strong with a total of 5 countries represented— India, Italy,Japan, Lebanon, and the US. Second, and most importantly, I've recommenced my 6am workout routine at the gym and am cooking all my daily meals, Wooot wooot! Although this may seem somewhat insignificant to others, this is a huge point of gratification for me in my life. Believe it or not, some of today's most successful people wake up before 6am to engage in exercise or meditation. Not only is it a great way to stay physical fit, but exercise allows for the release of harmful toxins and actually gives you tons of energy for the day! Along with having a physically active lifestyle, it’s important to also sustain a healthy diet.

So this blog is for anyone who has struggled with their overall health or is teetering back and forth on whether they should start a healthier lifestyle. I'm here to tell you that the best time to start a diet was 2 years ago, but the next best time is RIGHT NOW! Below, I’ll share some of my dieting tips and tricks.

Kaila’s Healthy Lifestyle Guidebook: 

1. Eat the natural way

One thing I've discovered is that we eat far too much processed foods, which will eventually lead to harmful health conditions and obesity. Back in 2013, after viewing the Instagram page of @FitMenCook, I dedicated myself to eating "clean". Fitness Magazine writes, "at its simplest, clean eating is about eating whole foods, or 'real' foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible".

Essentially, I try to eat all natural foods like meats, veggies, fruits, and nuts(More or less a Paleo diet). However, I do allow myself to eat some “non-natural” foods and have made the strict rule that it cannot contain more than 8 ingredient nor can it have any ingredients which I can't pronounce(ie. no maltodextrin, azodicarbonamide or xylitol).

Here's a few snack items I buy to stay within my clean eating diet:

1. Granola bars: Larabars are the best at being both natural and amazingly appetizing! Second on my list are Kind bars which have a bit more ingredients than Larabars but are equally as wholesome.

2. Chips: I pretty much stick to Skinny Pop as my guilty pleasure when it comes to chips. They have three simple ingredients: popcorn, sunflower oil and salt. Can’t go wrong with that!

3. Ice Cream: Now this tip is only for those people who have reached their targeted weight loss goal and want to splurge a little. Talenti gelato is pretty much the only ice cream I've found that has basic ingredient(Avg. of 8 ingredients). And they take the cake by also being the most DELICIOUS store bought gelato you'll ever have. They're the real MVP.

2.Make water your BFF

Studies have shown that drinking the appropriate amount of water daily can actually speed up your metabolic rate and help to curb overeating whenever your body confuses hunger and thirst. Water consumption is especially important for those of you who are active, as water helps transport nutrients throughout the body and keeps your joints lubricated. I personally try to have about four servings in my 24 oz. Contigo water bottle everyday. I did some research and found this interesting way to calculate how much water you should drink a day for both health and weight loss benefits:

z= [w * (2/3)] + [m*(12/30)]

z= # of ounces of water 

w= your weight in lbs

m= minutes of exercise

The idea here is that you should be drinking 2/3 of an ounce for every pound you weigh, and add an additional 12 ounces for every 30 minutes of exercise you've done in the day. 

3. Curb your carbs

There's no way around it, in order to achieve your maximize fitness potential you MUST lower your carbohydrate intake. Now let me be clear, carbs should never be completed avoided since they are the body's primary source of energy, which will be especially crucial for those tough daily workouts. However, we must realize that not all carbs are created equally. Carbohydrates can either be simple (ie. Bad Carbs) or complex (ie. Good Carbs) based on their chemical makeup and what your body does with them. 

Complex carbohydrates, like whole grains and legumes, contain longer chains of sugar molecules; these usually take more time for the body to break down and use. Whereas simple Carbs, like white rice/bread and candy, are composed of simple-to-digest, basic sugars with minimal real value for your body. One little known fact is that fruits and vegetables are actually simple carbohydrates; however they operate like complex carbs since they contain high levels of fiber and take longer for the body to digest.

Now that we know the right carbs to eat, it’s extremely important to also understand when we should eat them. Practice consuming the majority of your carbohydrates either before or after exercising, to gain that necessary boost of energy, and aim to decrease your carb intake towards the end of the day. 

Here are some great complex carb options that you should try to incorporate into your diet: 

1. Lundberg Brown Rice cakes:These crunch treats from Lundberg are low in calories and go very well with two spoonfuls of natural peanut butter(ie.Max two ingredients, peanuts and salt). Be careful not to overeat these, they're pretty addictive :-) 

2. Ezekiel Bread: This is by far the healthiest bread you can find. It contains no added sugars, and is made from organic, sprouted whole grain. Each slice has about 4g of Protein, 3g of Fiber and is only 80 calories. Ezekiel Bread is a bit exclusive and can’t be found at most supermarkets, however Trader Joe’s seems to always have it in stock.

I hope some of these life hacks for a healthier lifestyle help you all. Please remember, these changes aren't going to happen over night or all at once. Start off slowly and eventually making healthier choices will become second nature to you. Also,don’t forget to give yourself a break sometimes. Have at least one cheat day a week, trust me your body will thank you. In my next blog I’ll share some of my workout routines and exercise tips.

Thanks for reading! 

P.S You’ve never experienced St. Patties Day until you’ve spent it in Chicago. ;-) 

Salmon and asparagus dinner

My famous homemade Greek yogurt parfait

Chicago river dyed green for St.Patties Day