The Century Workout

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So, lately I have been experiencing some serious cardio burnout. Post-Broad Street, I really have not been feeling it mentally (and therefore physically). So, at Husband’s baseball, I spoke to one of the teammate’s girlfriends who is an athletic trainer (She actually trains Ryan Howard in the off-season-neat!) about some good alternatives that will hopefully bring me out of my “workout rut.”

This cardio/strength training workout utilizes cross training, is fun and goes by quickly. It will take about an hour but can be catered to your liking/needs. So here’s how it works:
1. Run a mile at 5k pace (speedy) OR other form of RIGOROUS cardio
2. Do a “century.” Keep in mind that century=100. You will do 10 sets of 10 reps. Choose a particular body part for the century, for example, legs- do lunges- a century…10 sets of 10. The trainer, Liz-HI LIZ!- says she actually does ABS (!) between- but I couldn’t do that yet. VERY HARD! I actually did a century of abs instead and integrated oblique moves as well.
3. Run another mile at same pace (or your other cardio option)
4. Complete another century on a different body party OR on same if you only want to train one muscle system per day
4. Run last mile
5. Last century
SO… it’s 3 miles total and 3 centuries (300 reps)…great workout! Try it! 🙂

New Hair.


Guys, get ready for a rant rave.  Big time.  Remember how a while back I got a Keratin treatment?  

According to,

This therapy is the foundation of Keratin Complex – the original, in-salon service that infuses natural keratin deep into hair’s cuticle. This revolutionary therapy eliminates up to 95% of frizz and curl and instantly adds amazing shine, silkiness and condition to the hair. The results are astounding. Clients rave that “this is a life-changing experience”. Hair is more manageable, smoother and easier to style than ever before. It is perfect on all types of hair – including color treated and chemically processed hair!

Well, my overall review of the Keratin treatment is that it is too expensive, and while it does take out some of the frizz (I guess, but who would be able to tell given the crazy Philly humidity of late), it does nothing to relax the curl.  My problem is the curl.  So, this time around I tried the BRAZILLIAN BLOW OUT!  LOVE.  PURE LOVE. 

According to, The BRAZILIAN BLOWOUT is the most innovative and effective professional smoothing treatment in the WORLD!
Through the use of a Brazilian Super Nutrient Complex and a proprietary polymer system, the Brazilian Blowout actually improves the condition of the hair by creating a protective protein layer around the hair shaft to eliminate frizz and smooth the cuticle.  The end result is smooth, healthy, frizz-free hair with radiant shine!
What makes us different?
The ONLY Professional Smoothing Treatment that improves the health of the hair.
No Damage! and No harsh chemicals!
Entire treatment completed in just 90 minutes!

Again I forgot to take before pictures, but I have snagged an after pic!  So my hair is normally VERY kinky and curly. 

Life is good in the upsanddownes’ hair household!  Yay!  What is your biggest best-kept hair secret?  Do tell!

NOW I don’t have to even dry it!  It can air dry and get that beachy wave look!  Wootwoot!  This is BY FAR THE BEST thing that has EVER happened to my hair!

Brussels Sprouts 2.0

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As you might know, I LOVE brussels sprouts…particularly when roasted.  My method (hocked from Sabrina and other bloggers) includes cutting the sprouts up (either in halves or smaller, eliminating the bitter end) and mixing with a bit of olive oil first to coat.  Then I add Balsamic vinegar and stir.  Then I add sea salt.  A Lot of sea salt.  I spread the sprouts on a baking sheet covered in tin foil for easy clean-up and cook for 20 minutes on 400 degrees.  Holy Yum.  Well yesterday, I upped the ante and added…a balsamin reduction sauce!

Here is my balsamic "reducing"

You must try this.  The reduction is SO easy!  Just pour twice your desired amount of vinegar into a sauce pan add a tsp of sugar (I used a cinn/sugar mix), bring to a boil, and “reduce” until you have half or less left.  Reducing just means to boil…I know- I asked that too!  Anyway, moving onto a few more food/drink related comments.

ONE:  My new thing is keeping this on my kitchen couter to combat un-healthy snackiness. 

AND it helps me make my fruit quota.  I just grab a handful at a time when hunger strikes or I am cooking and can’t wait.

OH and TWO:  Speaking of two, yesterday was a two-a-day (not a workout)…

Chic-Fil-A Diet Lemonade! MY FAAAAVE! YUM!