Shades Of Grey Remix Video

The Workout

  Having grown up naturally skinny I was often told “wow you must eat nothing but salad!” I didn’t have a salad until I was 17. But as I came up on my metabolism starting to slow down I decided to be proactive and start working out and eating healthier, rather than gaining a bunch of weight and then having to work it all off. Once I noticed I had gained more weight than I felt comfortable in, I went on a super hyper active only organic diet and working out everyday and sometimes twice a day. I was in complete terror of being out of shape and it preventing me from following my dreams as a model. Looking back now on the 10 months that I did that, I had reached where I wanted to be but I was still trying so hard to have that “goal body” that I couldn’t even see that I had achieved it. Which was more unhealthy than anything I could have eaten. As my body was becoming healthier, I was being more unhealthy mentally. Summer came along and there was more time away from home and more fast food, alcohol, and less at home organic meals.
     Today, having gone through all of this, I feel that I have sorted out what work outs work for me and what diet I can maintain. I don’t refer to “diet” as what I can and can’t eat, so reading this please keep in mind that when I use the term “diet” I am referring to whatever I do eat, not what I can or cannot eat. I have found lots of healthy foods that taste good are good for my body, and are easy and quick to prepare. But don’t get me wrong I do still enjoy junk food, I ate Papa Johns pizza just last night (not thin crust, not spinach Alfredo, just regular delicious unhealthy junk-food-cheese pizza.) For me, healthy isn’t always, but I do try to make it often. Sorry, Just being honest! You guys have been asking me what it is I do to workout, and what my diet consists of, so in this article I am giving you some insight to my gym-life, and some recipes for my favorite healthy meals. I’ve even made a list of the songs I have on my workout playlist so you can listen to what gets me to run that extra mile and squat that extra set. 

                      The Foods:

     Again, I don’t always eat as healthy as I could. I do still many eat healthy tough. Starting my morning with Green tea with organic honey from a local farmers market. Here are some of my favorite healthy meals. I absolutely am in love with acai, even though I can’t get it where I live. But I can get acai juices, so what I do is I pour some of the juice into a bowl, add organic granola with hemp, flax, and chia seeds, blueberries, strawberries, pineapple, a banana, and a little bit of honey on top! Its so filling and so nutritious! 

     A dinner favorite of mine is pasta, ah, I love pasta its my weakness. Half a cup of penne pasta, one cup of steamed broccoli cuts, and maybe some parmesan cheese on top! So easy to make,very little clean up, and its a lot better for you than microwave dinner! 

    A great and easy to make snack that I love is kale chips. It doesn’t take many ingredients either, some kale, coconut oil, a splash of sea salt even maybe. Lay cut of kale in small pieces on a cookie sheet, pour melted coconut oil over them, bake for 15 minutes. You can munch all day and intact so few calories but so much nutrients!

                      The Workout: 

    This is not my entire workout! This is a glimpse into some of the things that I feel do the most for my body. Starting with cardio. My best cardio is running, which sucks I know. But this running workout is the easiest running experience you’ll have I promise. 

     Walk for five minutes. Run for 3 minutes. Walk for 3 minutes. Run for 3 minutes. Repeat this 5 times, and you will have ran for 15 minutes total! (I usually put the incline on 10 while I do the walking portion to get as much cardio as possible out of simple walking.) After running I bike for 10 miles. I try to stay between 85-100 RPM. 

      The next part of my workout is quick, and harder. 

             1 minute doing as many push up planks as possible

             1 minute jumping jacks 

             1 minute mountain climber 

             1 minute cycling crunch 

             1 minute high knees

             2 sets of 25 toe touch squats

       

                            The Playlist:

                                                                                   

        https://soundcloud.com/xoxohnw/sets/workout-vibes        

      

A letter To My Grandfather

Dear Poppop,

    I didn't know that I had spent my last Thanksgiving with you. I didn't know I had spent my last Christmas with you, I didn't know I had recieved my last birthday card that read "Love Gama & Poppop". I didn't know that last August was the last time I would see you. I didn't know that goodbye, was our last. I didn't know that was the last time you'd say "drive safe" as you handed us hand written turn by turn directions (even though we had a gps). I didn't know that would be our last hug. 

    A few years ago we were at Bob Evans for our traditional day-after-Christmas breakfast, my mother had asked me if I had any cash for the tip, I told her that I had given my last few dollars at church. You looked at me and asked me to repeat what I said, and I again said "I gave my last few dollars at church" and you replied "Good for you." And I could tell by the smile on your face and the look in your eye how proud of me in that moment. Something I hadn't given much thought, has made such an impact on my life. I had given to church because, it I thought it was just what you're supposed to do at church, but you made me realize that it's more than that it's about doing something good, for someone else. And I can only hope that I can make you looking down on me as proud of me again as you were in that moment. 

     I'm not sure how calmly and organized you could deal with all of us grandkids, but my gosh did you do a great job. You never forgot a birthday, a graduation,  or even a dance recital, and you always knew what each of us was were doing in school and outside of school. (Sometimes I wouldn't even know what I was doing) but you've always had faith in us. And I know you will always have faith in us even though can no longer tell us. 

    You took such amazing care of my grandmother. Whatever she needed, you provided. Where ever she needed to go, you took her. Whatever she wanted, you gave her. From helping her stretch her neck twice a day, to cutting her rice cakes and making sure you never ate out somewhere without a gluten free menu. You even labeled the two sides of the toaster "Gluten Free" "Regular" and reminded us every time we came over to make sure we used the correct side. You loved and cared for her in a way that I never knew someone could be loved and cared for. I could only pray that I find someone to treat me the way you treated her. 

      Going to Gama and Poppops used to mean I was going to eat Rice Chrispies for every meal to avoid eating whatever food I then thought I wouldn't like. Grapefruit for breakfast? Yuck. Until a few years ago when that all changed. From then on going to Gama and Poppops meant I was going to be eating the best tasted and healthiest foods you could find. (Including my favorite peaches from Scholls!) 

       I do know that you inspired me in a more ways then I shared. I do know that you will still be with me this difficult Christmas. I do know that you are watching over the family and I. I do know that you had such a huge impact on the girl that is standing here today. I do know, that I miss you. And I do know that that last hug, was the tightest. And I know, you are still giving me that hug. 

                              Love, 

                                Your granddaughter 

Young As A New York Minute

Washington D.C

 Studio Shooting

 Momument sightings

Motion

 Prada shades

Charleston South Carolina

 Dinner at O-Ku on King street. AMAZING. I highly recommend it to anybody heading into Charleston. Their happy hour from 7-8 includes half off rolls, three dollars off cocktails and more. I had their California roll ( coming from Maryland I am obviously a born & raised crab critic ) and my standards at O-Ku were definitely met. O0Ku is the perfect place to get dressed cute casual or semi- formal but not spend a lot on dinner!

A walk in Battery Park is never a bad idea. Until your friend loses her car key. Special thank you to the good soul who gave us a ride to our hotel. (And yes, she had to buy a new key the next morning.)

 @CassMarley

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