The Deadlift Playlist: The Perfect Playlist to Bump at the Gym

Summer’s end may be nearing, but that doesn’t mean cutting back at the gym. If you’re at a gym low, not feeling motivated, then it’s time for you to get with the Deadlift Playlist. This week, we bring you the perfect gym playlist that parallels exercises to go with each activity. Check it out below!

 

 Dumbbell Split Squat / Rich Homie Quan’s “Flex”

Split-Squat

Get your “flex” on while performing dumbbell split squats. This exercise works out your quadriceps, glutes, and hamstrings. The only equipment it requires is two dumbbells!

 

  Spiderman Pushups / Billy Chambers’ “Breakdown”


Spiderman pushups are a great way to target the upper body strength. This exercise is a bit challenging so stay motivated while you jam to Billy Chambers’ new jam “Breakdown.”

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  Superwoman / Beyonce’s “Grown Woman”

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The superwoman exercise is ideal for exercising your lower back. What better music to listen to than a female anthem while getting your “superwoman” on? While you stretch your lower back turn up the volume to Beyonce’s “Grown Woman.”

 The Bicycle / Fetty Wap’s “679”

The 15 - Minute Workout_2

If you’re looking for the perfect abs, be sure to incorporate the bicycle into your workout.  You don’t actually have to pull your bike out the shed and go for a ride. You can lie on the floor and do the bicycle-like motion. This exercise will have your abs on fleek in no time.
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 Jumping Jacks / Meek Mill & Future’s “Jump Out The Face”

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Jumping jacks are a classic exercise to help you get that cardio going. Cardio can be intense and tiring. Plug in a trap record that’ll put you in the zone. “Jump Out The Face,” a trap cut from Meek Mill’s Dreams Worth More Than Money project, will keep you motivated as your heart rate is booming.

 

-Savannah Britt (@sav_britt)

Healthy Or Not? Food myths dispelled

Some of the food/drinks we think are healthy for us really aren’t and it isn’t ways our fault. Many times, consumers fall right into the traps of the manufacturers who brand their products to intentionally mislead us. In all things, moderation is key – even with healthier foods/beverages.

Here are some of the biggest culprits!

  

Flavored Water

water

Nothing beats plain old water, but for some – it’s just a little too uneventful. Be very careful when choosing flavored water. Often promoted as healthier options, many are extremely high in sugar. Some can contain between 9g of sugar to over 20g in a mere 250ml glass, so ALWAYS pay attention to the labels when picking up anything claiming to be better for you.  Most do not even contain real fruit flavoring. These brands want your dollars and can be deceptive in the way they go about getting it. For flavored water, why not just try added a few berries or slices of your favorite fruit to water

 

 

Fruit Juice

Orange juice in pitcher

Fruit is good for you. We all know that and it’s important to get your 5 a day portions of fruit and vegetables in every day. However, it is worth noting that a single glass of fruit juice is loaded with sugar. Just 1 glass can be equivalent to eating 3 sugary sweet donuts. So be very careful. A doctor recently advised me that fruit juice is quite possibly one of the leading causes of diabetes because of the _ notion that fruit sugars are healthier than sugars found in soda.  The juices are often lacking fiber, so are while the sugars may be different, sugar is sugar is sugar and should be used in moderation.

 

 

Nuts

nuts1

Nuts are good for you. They are. They boast many health benefits. Great for your heart, for your brain and for prevention of certain diseases BUT should be used sparingly. When speaking about a healthy portion of nuts, it usually shouldn’t be more than a handful. Nuts are super high in calories and fat and when taken in excess will undoubtedly contribute to an expanding waistline. A portion of almonds can contain up to 14g of fat, whereas macadamia nuts and pecans can contain 20/21g. Please bear in mind that these numbers are for plain, unroasted/untoasted nuts. Toppings, oils or any other added extras will greatly increase the fat grammage.  So keep the portions small and as plain as possible and you’ll be just fine!

 

Salt

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High blood pressure.  Water retention. Heart disease. Stroke. We’ve all heard the very real side effects of adding too much salt to your diet. Regular table salt delivers very little benefit to you other than giving your food the desired boost (although most are fortified with iodine). Some salts are promoted as being healthier for you i.e. sea salt, Himalayan pink salt, black salt etc. The jury is still out on whether there are any significant benefits, but they do, even if only slightly, contain a higher content of minerals. All salts are fundamentally sodium chloride should be used frugally. Salt is salt and even unprocessed salt can raise your blood pressure and give you the dreaded bloat-belly. So be warned!

 

 

As with all things, do your research and investigate as thoroughly as possible. 

 

 

 

-Ayara Pommells (@YahYahNah)

“I Became Comfortable Hiding” Alicia Keys Shares Her Revelation

Legendary musician and feminist Alicia Keys has a revelation!

Undoubtedly, Alicia Keys is a woman of many attributes; immaculate beauty, high standards, and extreme talent. It’s hard to believe that a woman of such grace had struggles coming into a woman, but she shares her story on a recent blog post and it’s absolutely moving. The mother of two explains how she struggled with acceptance, and the battle of finding herself at a young age. A story that millions of young woman are experiencing today.

I definitely started hiding when I got old enough to walk down my NY streets alone. I started to notice a drastic difference in how men would relate to me if I had on jeans, or if I had on a skirt, or if my hair was done pretty. I could tell the difference, I could feel the animal instinct in them and it scared me. I didn’t want to be talked to in that way, looked at in that way, whistled after, followed. And so I started hiding. I chose the baggy jeans and timbs, I chose the ponytail and hat, I chose no makeup, no bright color lipstick or pretty dresses. I chose to hide. Pieces at a time. Less trouble that way.

Keys expressed that still to this today she hides from excessive attention. Hiding her beauty, her figure, and her voice at times because that’s how she’s dealt with it for years. This stifles us women, when we hide the very assets that God has blessed us with. To belittle ourselves and hold back those very distinct characteristics that set us apart from everyone else. In the blog post, Alicia explains the moment that she came to grips with who she is and she chooses not to hide any longer.

You are allowed to be smart
You are allowed to be beautiful
You are allowed to be radical and have strong thoughts that others might not agree with
You are allowed to be tough
You are allowed to be sexy
You are allowed to be bold
You are allowed to be shapely
You are allowed to be kind
You are allowed to be yourself!!

Keys encourages every woman to live out there 28,000 days like there is no tomorrow. Embrace who you are and live your life vibrantly. Read her full article here.

By Tia Long (@Bytialong)

Natural Hair Cleansers For Luscious Locs

Nobody likes dirty hair and if you’re on the path to becoming all-natural, it’s easier than you think to rid yourself and grease and grime the completely natural way.

 

Here are a few simple recipes, to keep your hair clean with everyday food staples most of people have lying around anyway, saving you a few dollars in the process.

 

Baking Soda Cleanse

Baking_Soda

½ cup baking soda

1 cup warm water

 

Mix together and allow time for it to completely dissolve (if the mixture is not properly dissolved, rinsing out the baking soda granules can prove very tricky).

Apply the mixture to your scalp and massage through hair.

Rinse thoroughly.

The baking soda cleanse is quick and easy to make. It does not strip your hair of its natural oils, dissolves grease (so it’s perfect for loc build up) and it leaves your hair with a squeaky clean shine.

 

Oat Water Cleanse

Oats 

Boil oats in a pot with water for no more than 5 minutes.

Once boiled, strain the mixture.

Allow to cool (pouring boiled water over your head will not be fun for anybody!)

Add a couple drops of essential oils to the mixture (I recommend lavender, tea tree or peppermint oil)

 

What’s cool about this cleanse is that it can actually give you a slight lather due to a soap-like substance released when boiled named Saponin. The oat water cleanse will clean your hair in the gentlest way possible and wont cause it to dry out.

 

 

The Egg Condition

 Egg_colours

Combine 2 egg yolks with 2 tsp. lemon juice or vinegar (apple cider vinegar if you have it).

 

Apply to your hair and massage.

Leave in for up to 5 minutes.

Rinse out with lukewarm water. Not too hot. You don’t wanna end up with scrambled eggs for a hairpiece!

 

As a young lady with natural locs, I like them to be thick and full of shine. Eggs are packed full of protein and boasts a whopping 70% keratin, great for repairing damaged hair, which can aid in giving you more volume. The natural fatty acids will give you hella shone and the lemon kills fungus which can cause dandruff.

 

-Ayara Pommells (@YahYahNah)

 

 

Her Source | Quick Fix Home Remedies

DIY Home Remedies that may help that problem.

We all have some things that we are embarrassed or too humiliated to share about ourselves that perhaps we want to change. We go to certain extents to change these things whether is our hair down to our toes.  We waste tons of money (including me) in spas and salons without even going to our own kitchen closets and bathrooms. All these household products laying around that can help improve our beauty and I’m here to share.

  1. Dark Body Zones  (1 Spoon of baking soda, 1/2 spoon of hydrogen peroxide and 3-4 drops of lemon) Mix all into a bowl till it creates an off white liquid and apply to dark body spots : armpits, elbows, knees, inner thighs, etc. Wait 20 minutes and then rinse. This should be done 3 times a week consistently and before you know it you should see results! (1 block of pure carbonated magnesium and 2-3 drops of peroxide 30) Mix all into a bowl till it creates a paste. This should only be applied with a brush to your armpits for 3 minutes! This should be done twice or minimum once a month for it is super strong. 
  2. Hair Growth/Shine  (1/2 cup of beer, 2 pieces of aloe, 2 spoons of olive oil) Combine into a blender and liquefy. Make sure your hair is dry and prior to washing apply this liquid into your hair and cover with a shower cap for 20 minutes. After rinse and continue to wash and style as usual. You should do this once a week and watch as the results roll in for that beautiful shiny hair and flow. (1 Carrot, 1 can of coco milk) Peel carrots and chop up till you can squeeze the liquid out of it. Take two spoons of the carrot’s juice and two spoons of coco milk and mix into one. You massage this into the scalp for 20 minutes and rinse then wash as usual. This too will help in growth as for it will strengthen the hair follicle.
  3. Toe Fungus (Tea Tree oil or Bleach) – Daily day and night apply over and under the toe nail infected. This should be done consistently till results are shown fully. If a day is missed it’s crucial and you will have to start over again.

There you have it folks. Quick and easy home remedies that can probably help your problem. Look out for more of my home remedies and let us know what you think or want to know by tweeting us on @HerSource. Till then…

 

-Mayi Trinidad

A First Look at Pharrell’s Bee Line x Timberland “The Blue Boot”

Pharrell’s Blue Timbs 

Here we see the first image of a brand new update to the Bee Line collaborative series of avant-garde and interesting Timberland boots.  “The Blue Boot” as it’s titled, furthers the ongoing partnership between creative designers Bee Line and historic footwear brand Timberland.  The pair of Timberlands is currently slated for release exclusively at the BBC/Ice Cream New York location on August 15 and features strong tonal blue take on the 6 inch boot.  An all blue color makeup is complimented by blue lacing and a wheat yellow coil accent.  Head over to the BBC website to take a look at the official information release and if your located in or near the Manhattan area be ready to cop on Saturday.

 

5 Reasons Nicki Minaj Can’t Break Up With Meek Mill This Week

Nicki Minaj is in the toughest spot between her baby bruddah Drake and booski Meek Mill. This beef has indeed brought life back to Hip Hop and fans haven’t had a show like this in years. Like a fair player, we have to assume Minaj won’t choose sides in this fight but it’d be hard to believe she didn’t speak her mind to one or even both of them.

With that being said, if Meek Mill decides to act out on Nicki Minaj this week, here are 5 reasons why now is not a good time to call it quits:

  1. For the most obvious reason, Minaj is stuck between a rock and a hard place. You see it, I see it, and I’m pretty sure her man sees it. So cutting things off right now would wild up the media to make it seem like she’s going 100% cash money on this beef. We know blood is thicker than water but in such harsh and tense circumstances, it’s best she stays out of it.
  2.  If Onika checked Rahmik’s phone this week, and found naked pictures, she will have to swallow the pill! Regardless of what excuse she gives him about how “this isn’t going to work” every track following the break up is going to be about how he thought she was a rida’ but she was a really a stunna and how he ain’t wifin’ no check even if his grandmama love ha. Like, No! DC4 would shine light on a brand new Meek Mill just because she chose this week, of all weeks, to end their relationship.
  3. The Barbz have always been loyal to Miss Harajuku herself, but will they be able to defend the bashing that will be coming her way? Thou will be slandered. It’s guaranteed that if Nicki decided to end the Omeeka reign, she would easily turn all of the attention from a clean Hip Hop beef to about her. We want to keep the focus on what Meek Mill is going to do to save his career right now, not what he is going to do to save his relationship.
  4. “Let a man, be a man.” Every woman has been told this once or twice, and now is the time that Nicki exercises this lesson. Leaving Meek right now would be like, knocking a man while he’s down. Her job as his woman, is to get out of her feelings, let all things go for the time being and encourage him to fight like a champ. Do it for the state of Rap music Nicki!
  5. Last but not least, Nicki Minaj can NOT break up with Meek this week because the battle would be OVER. Drake officially wins this fight, that Meek started, all because Onika didn’t stand by her man at his lowest point. If that happens, Drake has officially turned Meek Mill’s Pasta back into Noodles.

Drops mic, shout out to my ghost writer though.

By Tia Long (@ByTiaLong)

[Interview] Mixtape Queen DJ Lazy K Talks Working With Jay-Z, Cooking Up Dope Mix, and Max B

DJ Lazy K is known as one of the most respected female DJs to break out of the streets of NYC. She ran away from her country to pursue a career in Hip Hop music and since has worked with rappers Max B, Waka Flocka Flame, French Montana, Wu Tang Clan, Jay-Z, Dipset, and so many more. English being not her first nor her second language, Lazy K has an amazing story as to how she helped change the mixtape game with little support. Here’s the full interview!

1. Tell us a little bit about your cultural background because it is very unique and important for people to understand your diversity.

Born in Mexico, and I was raised in Madrid, Spain, and Switzerland. So I speak spanish, french, slang and english!

Slang?

Yes, that’s what I learned when I first came here. I went to school for spanish so my writing and reading in English is not the best. So slang was what I learned being around the urban culture. I caught on to the street language.

2. What made you leave overseas and pursue music in America?

I came over in around 1991 . At the time I was already in love with Hip Hop, so that was the main reason I came here. My favorite at the time was Tribe Called Quest. I was born to do work in Hip Hop so I knew I could get my start here. I pretty much taught myself how to DJ, but I hung out with people like the X-Men they helped me learn how to perfect it. It took a long time but it took even longer to learn the business.

3. Who gave you your first start as a Hip Hop DJ?

The WU Tang Clan gave me my first shot, with Raekwon, and then it was actually Jay-Z. He opened his doors to me early, he would cut songs and have me put them on my mixtapes. That’s actually how I met Kanye West, when he was producing for Jay. They started teaching me more about behind the scenes, the business aspect of music.
After that I started working with Remy Ma, and The Murda Mamis and we put a team of females together.

Tell Us More about Murda Mamis. That was on the biggest female movements in Hip Hop at the time.

Someone at Def Jam told me I need to get a street team. Instead of a street team I ended up recruiting celebrities, so it didn’t run as smoothly because they were famous and we had to deal with everyone’s schedules. I had a great eye at the time because Lala Anthony was a Murda Mami, and she met Carmelo Anthony through us. At one of my parties in Miami, they spotted each other and connected, next thing you know they were flying on jets together. A lot of things changed after Remy Ma got locked up and we kind of all went our own direction and that’s when I created Lazy K Productions, the company.

4. Working with Max B, you were pretty much the power house behind him. Do you still keep in contact with him?

Yea he calls me through his manager and a lot of the times I miss the call, but he loves to leave long messages on my answer machine. Hopefully he comes home soon, we have a lot of hope that he’s coming so we’ll keep pushing for that.

5. As a female DJ coming up in that era, how was it trying to maintain dominate in a male driven business?

There was no way I could be looked at 100% the same, but practice made perfect so with time I could stand next to the guys. I wanted to be a better mixer, a better scratcher, better on the mic to get their attention and establish myself.

6. What does an artist have to do right now to have Lazy K host their mixtape? Or break them as an artist?

Right now, they just have to send me their music that is final. Don’t send me a song that is not mixed and mastered, and honestly the most important part is the money. If they can’t afford me then I can’t do the work because sometimes they have good music but they need development, which costs money. Like French Montana, no one wanted to hear from him at first so it took time and money to build a fan base and develop him as an artist and look at him now! This is the part that new artists don’t understand, patience.

6. What advice can you give to young aspiring female DJ’s, or any female working her way in Hip Hop music?

Just make sure you network! Get to know who can help mentor you and who you can trust, because you don’t want to tell everyone all of your plans. And the most important is consistency! Make sure whatever you do regardless of the haters, you keep going of what you want.

7. Lastly, you’ve been releasing “Dope Mix” for sometime now, over 100 mixes. Tell us how that started for you.

I started Dope Mix to do exactly what I love to do, DJ and introduce new artists to the game. Of course it’s mixed with major artists but if you make dope mix as an indie it’s because your music is dope. I try to drop a mix every week so I can keep up with all the exclusives and have something for people to look forward to.

Check out Lazy K’s latest Dope Mix with the hottest new records. Download or Stream it here

By Tia Long (@ByTiaLong)

[Interview] Tiara Thomas Spits Over A Terrible Beat Box, And Kills It – Watch It Here!

The beatbox needs a little work but Tiara Thomas rips this freestyle!

Singer, songwriter, and lyricist Tiara Thomas is making her return to music on a higher level, all puns intended. Her official break in the industry started when MMG artist Wale teamed up with the college graduate for the platinum selling record “Bad”. It came to no surprise when Tiara’s career skyrocketed after the release of the hit single, and soon after signed to industry power house Rico Love. Currently Thomas has separated from her contract with Rico’s Division One label and is releasing her a project next month solo. Tiara tells us about the progression of her music career, the EP Up In Smoke that is set to be released August 12th, and spills who she would F, Marry, or Kill out of Mack Wilds, Fetty Wap, and Kendrick Lamar.

Watch the full exclusive interview above and her new video to single “On Me” below!

By Tia Long (@Bytialong)

5 Dairy Milk Alternatives That Aren’t Soy!

For people who don’t like the taste of cow’s milk, are grossed out by the thought of drinking milk from a cow, or are lactose intolerant, this is a list of tasty dairy alternatives… that aren’t soy!

Oat Milk

Oats

Oat milk made from the grains of the oatmeal and is extremely good for your health. Not only are they tasty, oats are high in protein, fiber and they are even have healing properties. Yes. These lil’ buddies are super immune boosters! They’re also great for your hair, your skin and help regulate your blood sugar levels and cholesterol.

Easy Oat Milk Recipe:

  • Get yourself a cup of outs.
  • Boil in 2 cups of water.
  • Strain the mixture.
  • There’s your oat milk!

 

Coconut Milk

coconut_bev_unsweetened

Coconut milk might just be the most delicious alternative there is. Super rich in minerals (selenium, copper, iron, zinc, manganese) it is also extremely low in sugar. Coconut does not contain natural sugar fructose, so you do not have to fret about piling on those calories. However, it is not particularly high in calcium, so be sure to get the boost of calcium you need from other non dairy foods (greens, salmon, oranges etc.).

 

Almond Milk

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We’ve all heard of Almond milk and for good reason. Almond milk is high in omega-6 fats and should be added to your diet if you’re struggling to maintain your cholesterol levels.  As with most nuts, they possess high antioxidant levels and well as vitamin E (works wonders for hair and skin). Oh, and it’s very low in calories. A 250ml glass of almond milk only contains 35 calories compared to skimmed cows milk, which is around 92 calories per glass.

 

Hemp Milk

 hempseed-small

Hemp milk is created from the seeds of the hemp plant. The seeds and NOT the leaf. There is absolutely zero chance of you catching a high off this controversial milk because it does not contain the chemical THC (tetrahydrocannabinol), which is found in Marijuana (you can’t get high without it).

Hemp milk is high in calcium. A single glass 46% of your recommended daily allowance.  It also contains a good amount of amino acids (the 10 essential ones), omega-6, omega-3 thiamin, niacin, magnesium, and potassium.

Hemp sharpens the brain, strengthens the heart and boosts your immune system. You can sweeten the milk with some raw honey to give it a little oomph!

 

Hazelnut Milk

Hazelnut-Milk

The delicious hazelnut has many alluring attributes. It is rich in fiber, protein, magnesium, B vitamins, vitamin E, iron, zinc and are packed full of antioxidants. If you’re a coffee drinker like me, the two are a match made in heaven. A much more flavorful brew than with using regular old cow or soy milk.

There is bit of a downside though, Hazelnuts do not have a particularly modest fat content, so go easy.

Easy Hazelnut milk recipe:

  • Soak a cup of raw, un-toasted hazelnuts in bowl for 24 hours.
  • Drain water.
  • Place hazelnuts in a blender with 4 cups of water and blend.
  • Strain the mixture.
  • Use.

 

Please always seek medical advice before changing your diet.

 

-Ayara Pommells (@YahYahNah)