The Best Natural Oils for your Hair!

1. Aragan oil

Aragan oil is a natural sunscreen, heat protectant and an intensive repair treatment all in one! It will help improve the elasticity of your hair, help reduce the frizziness of your hair , repair damaged tresses and reduce further breakage as well as help hair growth!

2. Coconut Oil

This is my personal favorite!! Coconut oil works wonder for dry and oily scalp. It also helps your damaged hair regain its natural shine! It does all of this while making your hair incredibly soft!

3. Extra-Virgin Olive Oil

This can be use  as a deep moisturizing treatment and to promote hair growth! Massaging your scalp with olive oil will promote scalp health and improve circulation, while fighting off bacteria and leaving you with softer smoother hair.

4. Avocado Oil

This oil contains proteins, healthy fats, amino acids and vitamins A, D, E and B6. Avocado oil helps to repair damaged hair and make your hair soft and shinny!

5. Jojoba Oil

Jojoba oil is high in vitamins A, E and D and is great for all hair types.  Jojoba oil helps repair damage to your hair and promotes new hair growth.


#Repost @ig_fitness_conditioning
Walking Lunges: Exercise brought to you by @JessicaArevalo_ | @JessicaArevaloFit | @Shredz

1.Begin standing with your feet shoulder width apart and a barbell across your upper back.
2.Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
3.Drive through the heel of your lead foot and extend both knees to raise yourself back up.
4.Step forward with your rear foot, repeating the lunge on the opposite leg. **You can use no weight or even dumb bells. I always change it up. My favorite weight to use is plates I find I have to work harder with plates when lunging.

Weight 35 pound plates-4 sets x 20 reps
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How Strength Training Benefits Fencing

By Steven Hirsch, 2014

Specifically, training heavy with basic weightlifting exercises like squats and bench press will benefit the fighter in modern fencing, historical fencing, martial arts and combat sports.

When I suggest strength training for fencing  I frequently hear, “speed is more important” or even, “it’s not about strength”. A lot of this objection comes from a misapplication of the concept of specificity. Specificity is not just one thing - there are different components to be specific about. And different aspects of training will focus on these varied areas.

This is why fencing training is not just a bunch of free fencing. Different kinds of drills allow the fencer to focus on footwork, bladework, timing, distance etc. The same must be true of the physical conditioning side of training. We can focus on anaerobic conditioning, recovery, acceleration, power and so on.

But Squats and Bench Press Aren’t Very Specific 

It’s true that the movement pattern for the squat and press are not specific to fencing actions. (However, they are specific to grappling actions and historical fencing finds it’s roots in grappling.) But the movement pattern is only one aspect of specificity. The movements are bilateral, well-balanced and stable.While fencing actions usually involve powering off of one leg and the arm motion is either unilateral or the arms move differently from each other.

The benefit of these basic exercises is that they allow maximum force production. By taking instability out of the exercise you are not as limited by the failure point of the stabilizing muscles.

As I’ve discussed before, force is the determinant of acceleration in our muscles. So increasing force production increases acceleration. Maximizing force is the specificity of basic strength because it will maximize acceleration.

Acceleration is of supreme importance in historical fencing - just as it is with any other sport. Acceleration will put attacks on target faster. Acceleration put your parries in place faster. Acceleration will move you around faster - retreats, advances and voids will all be more effective because of greater acceleration.

Of course, it is also the case that exercises with greater specificity in movement pattern and requiring more stability are a necessary part of a complete program. This is why basic squats should be supplemented with exercises like: split squats, RFE squats, single-leg squats, lunges and lateral variants. Similar kinds of variations exist for bench press, deadlift, rows and pull-ups, but those are a topic for another day.

Basic Strength is the Foundation

Training must begin with foundational exercises. Just as fencing training begins with basic footwork exercises, so strength training must start with basic exercises. And just as footwork exercises never stop in fencing training so must basic strength training always form the core of the S&C program.

To build up our various sport-specific attributes we must do so upon a foundation of basic strength. This allows us to produce the best results. The maximal force production from strength training is refined to sport-specific actions with additional training and varied exercises. Joint strength supports the development of maximum power and agility, while minimizing the chance of injury.

Historical fencing can put significant strain on the body and a variety of training injuries are possible. Most non-impact injuries can be prevented or made less likely with strength training. Furthermore, full recovery from injury requires rebuilding the strength of the injured joint.

[continue reading…]

Perfecting the free-standing handstand. This trick has been built up to over the course of more than a year to develop the proper muscle memory and specifically core strength needed to hold the position without having all the pressure being put on his shoulders. Murphy does not angle himself over his shoulders, but rather keeps a straighter back while pulling himself up through the rear and core. You can see him meticulously using his tail to balance. It is very interesting to me to watch how the dog uses every part of his body and which muscles are being used for different positions/exercises.

Classes performing their Every Minute On The Minute Double Unders. #BeBold #BeFit #BeYou #BoxLyfe #CrossFit #CrossFit3816 #Compete #community #Conditioning #Drive #DoWork #Dedication #determination #energy #effort #EmbraceTheGrind #Faith #Focus #Family #fitness #Grind #Goals #GetFit #Health #Humble #Hardwork #DoubleUnders #LeadFromTheFront #LiveWithPurpose #Love (at CrossFit 3816)

So sore. So very very sore.

Sometimes I welcome a rest day. It’s even better when my day 3 workout is in the morning and my next workout isn’t until night time of my day 1. So many extra hours to recoup. Heal little muscle fibers.


1) Back squat 5x4 @ 31X1 tempo

2) Bench press 3x max reps at 75-80%
7-6-7 at 105# (75%)

Bench game so weak. Squat game feels on point.

CONDITIONING: aka why so much conditioning?! (Jk totally need it)

50 cal air dyne
800m row
600m run
Rest as needed
40 cal air dyne
600m row
400m run
Rest as needed
30 cal air dyne
400m row
200m run

11:18, 8:32, 6:08 with roughly 3:00 rest between

The air dyne was SO bad. Underestimated. Indescribable. It never got better. 30 calories took more than 3:00. The row wasn’t fun, but doable. The run was fast but my recovery. My poor jello legs.

Pistol soreness has also reached the glutes.

I then decided to spend 4 hours in the sun gardening. And by gardening I mean digging up grass and hefting rocks strongman style - then doing the fun stuff of putting the plants in the ground. So pain. Such tan lines. God bless rest days. I’m ready.

A bath (hot) and now couch (ice packs) is how I’ll spend the rest of the night. Enjoy what’s left of your weekend!


I have not felt well all day! However, I know what is important so I got my workout in anyway.
No excuses!!!