Waiting for the Squat Rack : vol 1


Waiting for the squat rack is annoying. Period, point blank.

If you’re a gym head, you’ll know what I mean. The squat rack is the place where my workouts always begin. I begin my workout with The Squat. The Squat is one of the most difficult and rewarding exercises to do.

So when I have to wait for a squat rack to be “available” … it means I’m off to a rough start.

Now that  I’ve been “back at it” for 4 weeks (back at the gym that is)  I see not many things have changed, since I first started lifting weights back in… nineteen ninety something (1997 or 1998)…

1) There are still lots of people who do not know how to properly lift free weights.
2) There are still lots of people who come to the gym to socialize and talk (A LOT), about things unrelated to working out.
3) There are still people who don’t have proper “gym etiquette”, and will occupy a squat rack for a LONG time…. and take 10+ minute breaks in between sets (this is far too long, and please don’t walk away from the squat rack as it looks like you’re done if you leave it unattended. Gym etiquette post to come soon).

So sadly not much has changed at the gym….

On the other hand, something HAS changed in the last umpteen years… Me :) I’ve changed.
I am older (in years, not in spirit). I am actually (surprisingly) stronger than I’ve been in awhile, and am on my way to lifting heavier weights than I did when I was in my early 20′s. {Go me!}

My best numbers back in my 20′s:
Squatting: 135lbs for high reps (15-20)
Deadlifting: 185lbs for high reps (15-20)
Deadlifting: 265 for low reps (3-5)

I was a beast in my 20′s!

It’s been more than 7 years since I went to the gym in any sort of consistent fashion. And now at my 4th week back, I am already squatting 135lbs at 10 reps, and Deadlifting 145lbs at 10 reps.
{Side note: the deadlift is tricky because it’s not just about your quads/glutes/lower back. Your forearms have to be able to hold the bar. At this point my quads/glutes/lower back could handle higher weight, but my forearms need some time to get stronger. So I will take it slowly to build up….}

I’m on my way to beating my 20+year old self!

Another thing that has changed, is my new love (which I started 4 weeks ago) of a daily intake of fresh green juice smoothies! In all my years of lifting weights, and eating meticulously (high protein/low carb), I never before encountered this phenomenon. “Back in the day” I knew how to eat for quick muscle recovery and sustained energy. And now these green smoothies have taken my eating habits to a WHOLE NEW LEVEL.

Simple put:

Greens will provide you with the protein that builds muscle
Fruit will provide you with the simple sugars that fuel muscle

Green smoothies have also obliterated my caffeine cravings. {what}. Yes, you read that correctly. I no longer crave coffee.

This is an entirely new lifestyle for me. One that has literally changed my life. And the best part is, there are so many recipe options, that it never gets boring!

Below is one of my favorite recipes:


  • 1/4 cup (60 ml) water
  • 1/2 cup (120 ml) pineapple juice
  • 1  cup (262 g) green grapes
  • 1/4  Bartlett pear, ripe, seeded and halved
  • Tablespoon of coconut oil
  • 1/4 cup (23 g) coarsely chopped broccoli
  • 1 large whole leaf of collards, washed
  • 1/4 cup beets
  • 1/4 cup (60 ml) ice cubes


  1. Place all ingredients into the blender in the order listed and secure lid. (I use a Vitamix 5200)



2. For those using a Vitamix, select Variable 1. With other blenders, start on low.

3. Turn machine on and slowly increase speed to Variable 10, then to High.

4. Blend for 35-40 seconds or until mixture is smooth.



Yum. Enjoy.

posted by Sojourner on 04/16/14  /   /  2 Comments

The Art of Juicing


Since the summer is fast approaching, and will be here before we know it (oh please, be here soon!) we decided to start a series with posts of all things juicing.

Who doesn’t like a refreshingly cold and delicious juice or smoothie in those brutal summer months? And let’s face it, with the crazy winter we just had, we will need to prepare ourselves for this summer. We are here to give you some healthy, but still delicious, juice recipes.


However, first things first, you need to know a few tips and tricks on how to juice.

What should I juice?

You can juice almost every fruit and vegetable out there. However, we suggest paying particular attention to the veggies because these create healthier juices. Fruits contain natural sugars that veggies do not, so all-fruit juices will be adding too much sugar to your diet. That being said, do add some fruit or lemon/lime to the mix to make your juice delicious!

When should I have my juice?

After you make your juice (especially green juices), don’t wait too long after making it. You may want to chill your recently made juice for a little longer, but we suggest waiting no longer than 15 minutes.

Don’t drink a juice immediately after a meal. Although you shouldn’t use juices as a substitute to meals (unless detoxing/fasting or as a snack), you should drink your juice on an empty stomach. This allows the vitamins and minerals to quickly absorb into your body. We suggest waiting 20 minutes after drinking to consume your meal, and waiting 2 hours after consuming a meal to drink a juice.

Also, don’t drink your juice too fast, you should take the time to enjoy your juice, i.e don’t chug it!



Recipes Round 1:


Road Runner from Just Juice

1 cup of alfalfa sprouts

1 whole red cabbage

2 cucumbers

5 grapes (optional for added sweetness)



1 cup blackberries

1 kiwi

1 medium pear

30 leaves of peppermint

pineapple (peeled, cored) 1/4 of fruit


Lemon Lime Green Juice (serves 2) from Food Babe

1 bunch of any green of your choice (collards, chard, spinach, kale, dandelion)

2 cucumbers

1/2 bunch herbs like parsley, cilantro or mint

1 lemon, peeled

1 lime, peeled

1 green apple (optional for added sweetness)

Directions: Juice (in order) greens, herbs, lemon, lime, cucumber. Stir mixture before serving.


“Creamsicle” (yields 30oz)

2 medium apples (3″ diameter)

3 large celery stalks (11 – 12″ long)

1 orange (peeled)

2 medium pears

1 sweet potato (5″ long)


“Breast Cancer Awareness Juice” (yields 32oz) from Juice Recipes

1/2 lemon

1 large tomato

1 large wedge of watermelon (1/8 of melon)

Directions: Add lemon, then tomato. Add pieces of watermelon until you make 32oz.


Pineapple, Blueberry and Ginger Juice (yields 12oz) from Stanford Medicine

1/4 pineapple

1 cup blueberries

1 piece fresh ginger (1/4 – 1/2 inch)


So get to juicing my friends and grab a lounge chair, drink umbrella, and sunglasses. Who knows, you may trick yourself into think it is already the summer!

posted by Jenna T. on 03/19/14  /  Tags: , , , ,  /  Leave a Comment

March Madness School registration


It’s that time of year again. March Madness School registration!

Its the time when parents hustle around to get medical forms in order, applications completed, all in the name of registering for the next school year.  From Pre-School to High School, the school application/registration process is a big deal.

The first BIG step for parents is enrollment into a Pre-K or Kindergarten school. What an exciting milestone for parents and tikes! Right?

Well… yes… sort of.

This exciting time, can often be met with anxiety and sometimes stress…

Enrollment into public schools has changed drastically over the years. Enrollment used to be done directly at the school of choice. A parent would simply walk into the schools office, fill out some papers, hand in some medical forms and possibly prior school records (in case of a transfer) and the child would be registered.

This is no longer the case in areas such as Long Island and New York City.

So let’s take a look at the process. We’ll start with Long Island, which is where my family lives.

On Long Island, we’ll be registering our 4yr old son into Kindergarten for Fall 2014. We are hugely excited about this, because our son will be enrolled into the same great public school, that his older brother currently attends. This means:

  • 1 drop off location each morning (versus the 2 drop offs we currently do).
  • No more private school tuition (pre-school and pre-K for both sons was a pretty penny).
  • Both of our sons will attend the same school (for the next 3 years), which we think is just plain cool!

The Process on Long Island:

There are (4) four elementary schools which we can select from. All within a fairly short distance from our home. On the registration papers, we are to select the school we would like for our son to attend, by rank ordering our preferences (#1, #2, etc). Although they can not guarantee the #1 selection for everyone, they do make it a point to keep siblings together. So we pretty much are guaranteed our son will attend the same school as his older brother. We receive a letter during the summer, which confirms our sons enrollment. From there are all we do is show up on the first day of school. Essentially, the application process is the registration/enrollment process.

For the most part, the process is the same all over Long Island. In each town there are multiple elementary schools, 1-2  middle schools, and then 1 main regional high school. Parents submit their choice of school for elementary level, and (from I am told of other Long Island parents) they pretty much get their selection. This same process continues with middle school and high school. There may be a few exceptions, but generally it’s a fairly simple process.

On the contrary, New York City  (which is about 25 miles from our home) is a different story.  Enrollment into public schools in New York City is a more delicate and challenging process.There will be many parents faced with the stressful and daunting process of paper shuffling, interviews, several required school tours, lotteries, phone calls, and more. All in the name of getting their kid into the Pre-K or Kindergarten school of choice.


The process for NYC schools

There are (2) two types of programs: Public School Programs and Community Based Programs.

Requirements: Children who live in NYC must be turning 4 in year of application (i.e 2014) by September of that year.

Full Day (6 hrs 20 min)
Half Day (2 hrs and 30 min) *Can take place in AM or PM

Parents will first “apply” to schools. Then wait {and wait} for decision letters. Then they’ll have an opportunity to register their kids for the school they were accepted in to, by a certain deadline. Essentially, the application process is: apply, then wait for decision letter, then register by a specified date. Although between “application” and “decision letters”  there may be a myriad of other factors and steps involved, including a lottery system.

-Application period begins on March 3
-Applications period ends April 23
-Decision Letters sent to Families in June {Some are acceptance letters, some are rejection letters}
-Pre-registration period June 9-20 (must complete by June 20th or you lose your child’s seat)

-Admission is not first-come, first served, each application received by deadline is treated the same
-No guarantee of placement as number of applicants typically exceeds the number of seats available
-Free (no tuition)
-Must rank school programs in order of preference (12 lines)
-Must list siblings school, list school more than once if you are applying to more than one session

{So your kid may not get into the closest elementary school, nor your school of choice. You may have to travel out of your neighborhoods, bypassing several schools….}

Admissions Priorities for Public School Programs
-There are different levels of admissions based on zone of particular school {check here for details, although you’ll want to do more research to find other details about the levels of admission}
-Consideration is given to those who have a sibling who attends a particular school
-If there are more applicants than seats within a given priority group, seats will be assigned by random lottery to members of that group. {In some cases parents will sit in a large room, like a gymnasium, etc, and watch admissions personnel during the lottery process. They are literally waiting to find out what seat they get}


Full Description of Priority Group:
1 – Zoned w/ sibling: Zoned students with a sibling at the school*
2 – Zoned: Other zoned students *
3 – In-district w/sibling: In-district students with a sibling at the school who have no zoned school or whose zoned school has no pre-k program
4 – In-district w/ sibling: In-district students with a sibling at the school who are zoned to a different school which has a pre-k program
5 – In-borough w/ sibling: In-borough students with a sibling at the school
6 – Out-borough w/ sibling: Out-of-borough students with a sibling at the school
7 – In-district: In-district students with no zoned school or whose zoned school has no pre-k program
8 – In-district: In-district students applying to a school other than their zoned school
9 – In-borough: In-borough students
10 – Out-of-borough: Out-of-borough students

*Not applicable for non-zoned schools

-Ongoing application process {no deadline}
-Admissions priorities vary by program, typically, first-come, first-served
-Some programs have individual eligibility requirements

-Must first speak directly to program you would like for your child
-Must submit a separate application for each program in person as there is no online system
-Free {no tuition}

*Community Based Programs are not offered in every neighborhood. Some parents opt to travel a bit to have their child attend a CBO program.

There are also GIFTED AND TALENTED school programs, and CHARTER schools. Each with their own distinct set of admissions/application policies. Be sure to check with your local enrollment office for details.

Good luck {and God speed} to all of the parents!

posted by Sojourner on 03/16/14  /  Tags: , , ,  /  Leave a Comment

Home Decor Book Nook


When thinking about my dream home (or from looking at the home decor page on Pinterest) one of the things I covet most is a book nook. That’s right, I dream of a book nook before my kitchen or bedroom. Sure, a state of the art oven is an amazing thing to have, but the true way to my heart is shelves of books and a comfy spot to read them in. I love curling up with a book and forgetting everything else in the world for a few hours. It’s my time to unwind and let my mind drift to ideas I didn’t know existed.

Below are a few pictures of my favorite designs for a book nook. Now, to only implement it in my future home…







Although this isn’t a book nook, my OCD greatly appreciates the color coordination. Plus, the colors add something visually unique to these white bookshelves.


posted by Jenna T. on 12/09/13  /  Tags: , , , ,  /  2 Comments

What’s Fall without Pumpkin?


We think it’s safe to say that when October rolls around, we start to think about pumpkins. Whether it’s the pumpkin for your front porch for Halloween night, the Pumpkin Spiced Latte from Starbucks, or a Pumpkin Ale at your local bar, it isn’t fall until you’ve enjoyed the smell or taste of this versatile fruit!

We browsed the web for some of the most tempting pumpkin recipes we could find and had to share them with you. Let us know what you try and which ones are your favorites!


Pumpkin Mac and Cheese


Pumpkin Oreo Cheesecake Bars


Nutella Swirled Pumpkin Bars


Pumpkin Soup



Pumpkin Muffins with Orange Glaze






posted by Jenna T. on 10/09/13  /  Tags: , , , , , ,  /  Leave a Comment

Original Knots

Tying a tie can be done in so many different ways. If you are bored of a generic tie, this article is for you!

Surprise your friends, family and colleagues by wearing a classy and unusual tie knot. In the following article, you can find two original knots.


The first one is the Trinity knot:


This is how to achieve the look:

The second one is the  Eldredge knot:

Check the following picture for the instructions:



posted by kevin on 07/17/13  /  Tags: , , ,  /  Leave a Comment

Gentleman Collars


To the guys,

We spend a lot time looking for a suit that fits perfectly. But this isn’t as simple as making sure you can button it up. A key element in any suit is the collar you choose. This seemingly minor piece to the larger outfit is important in framing the man’s face and accentuating the overall style of the suit.

The collar should be a play on your personal style. This may be a conservative, vintage, original, or a modern look.

To help you to find your perfect collar, here is a “guide” which I hope will transform you as a shirt expert.

- Collars can be categorized as:

  • Standing or stand-up, fitting up around the neck and not lying on the shoulders.
  • Turnover, standing around the neck and then folded or rolled over.
  • Flat or falling, lying flat on the shoulders
- Here are different collars, all the options are available to make sure that you find your look.

posted by kevin on 03/17/13  /  Tags: , , , ,  /  Leave a Comment

Work Out Your Arms, Ballet Style


Spring will be here in a blink of an eye and you know you’ll want to wear those shoulder less blouses and strapless tops. Everyone always talk about workouts for a toned belly, but we always overlook our arms! Toned arms can really make a difference in appearance and it doesn’t take a lot of effort to get them either. Without leaving your home, you can easily dedicate time to a short ten minute routine to work out those arm muscles. To add a little fun, these exercises also incorporate ballet moves. Click on the link below and start on this simple routine today. You can count me in!

posted by Michelle on 02/08/13  /  Tags: , , ,  /  Leave a Comment

Decorate with Eco-friendly Decals


The start of a new year is the perfect time to reorganize your room and start afresh with a new or different perspective! As I am doing some redecorating of my own, I came across this funky brand called Hu2. It is a France based design company that has a knack for creating offbeat wall decals. Hu2 is a friend of the environment and this message is definitely ingrained in their fun wall decals. Materials used for the wall stickers are made from 100% recyclable PVC free adhesives. Check out some of their work!

A humorous reminder to turn off the lights when leaving the room!


a little bit of help to organize all those recyclable items


Sustainable habit reminder!


A little motivation to keep the house clean. Don’t forge the corners!


Aside from being all serious about the environment…


posted by Michelle on 02/08/13  /  Tags: , , ,  /  Leave a Comment

Smart Pet Furniture


Having a cat can make your house pretty messy with all the scattered scratchers and toys. Many pet furniture will compromise the look and feel you originally desired for your home. Thankfully, these creative minds have come up with some pretty neat alternatives to bland colored pet furniture and ordinary pet beds.

Pet furniture by Akemi Tanaka

This perch looks sleek and modern, which would fit perfectly into your home (by your window or anywhere on the wall). Installation only require two holes to be drilled. Easy and simple! Cat perch by Akemi Tanaka.


Pet furniture by pEi Sleeping Pod

This is the pEi sleeping pod. It’s big enough for cat weighing up to 18 pounds and toy dogs up to 16 pounds. It also comes in a range of color from pink to cream. What I love about it is the design! The shape is pleasing to the eye and it’s definitely a perfect fit for a modern home.


Pet furniture by Cat Crib

The Cat Crib! A perch and bed, all in one. It also saves you a ton of space! You can attach it underneath your chair or table. It’s also affordable in comparison to many other pet furniture.

posted by Michelle on 02/08/13  /  Tags: , , , , ,  /  1 Comment

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