Video Fitness Diary: End of 2013 ~ Goals for 2014

As you see from my video, I have been way out of sync with my fitness plan!

It’s time to reflect and get back in line for the new year.

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Braid Removal Strengthening Conditioner – Growth Retention Step 2 of 2

Hair Repair MiracleNow it’s time for the big guns!

This nourishing hair mask is what totally rejuvenates my hair after I take out my braids.

I wear braids and other protective styles to grow my hair, but this recipe actually helps me RETAIN all of that growth!

Post-Braid Hair Repair Pre-Poo Smoothie

  • 1 large Avocado
  • 1 Tbsp. Pracaxi Oil
  • 1 Tbsp. Tamanu Oil
  • 2 Tbsp. Coconut Oil
  • 1 Tbsp. Raw Honey
  • 2 tsp. Silk Amino Acids
  • 1/4 C. Apple Cider Vinegar
  • 1/4 C. Water
  • 9 drops Basil essential oil


1. Add all ingredients in a blender and mix until smooth.

2. Only freshly rinsed hair (from the braid removal strengthening conditioner in part 1), part hair with fingers and generously apply the mixture from root to tip.  Really focus on those ends!

3. Once all of the mixture is used up, put a plastic cap on your head.

4. Let set for 20-60 minutes

5. Rinse hair and allow to airdry or dry on a cool setting with a hair dryer (TIP: Avoid heat at all costs when your hair is this fragile)

6. Wait at least 24 hours until you manipulate your hair again


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photo credit: 4cHairChicks via photopin cc

Braid Removal Strengthening Conditioner – Growth Retention Step 1 of 2

Braid Reconditioning MixtureThis post came about because of my horrific experience when removing my braids and losing all the hair I’d grown!

It’s terrible to grow 4 inches of hair and rip out 3 of those inches recklessly removing of the braids.

That’s why I came up with this simple recipe to use during the braid removal process.

Braid Removal Strengthening Conditioner 


1. Heat the conditioner in a microwave safe container for about 1-2 minutes.  It should be warm, not boiling hot!

2. Cut the overripe banana into pieces and add them to the conditioner and mix thoroughly.

3. Add silk amino acids, apple cider vinegar, and water to the mixture and blend with a hand mixer.

4.  Ensure the mixture is smooth and creamy

5. As you remove each braid from your hair, gently finger detangle the hair.

6. On each section of hair, apply a generous amount of the hair strengthening mixture, ensuring you cover the hair from roots to tip.

7. Pin each section of hair to the head with bobby pins.

8. Once you’ve completed the braid removal, cover the hair with any remaining mixture and cover your head with a plastic cap.

9. Let stand for 15 minutes and rinse.

This will leave your hair gloriously detangled and scalp refreshed!

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Onyana Rosa Photography via photopin cc