Instead of being prescribed yet another medication for your chronic pain, something as simple as a few rounds of chiropractic therapy could relieve mild to moderate chronic pain for years to come.
One-in-five people worldwide live with chronic pain. This statistic from the U.S. National Institutes of Health means whether it’s in the back, neck and shoulders, or elsewhere, there are people constantly suffering and willing to try anything to alleviate it.
Davin Barbanell, a veteran chiropractor, whose main office is in North Miami but also operates in Miami-Dade, Broward and Palm Beach counties, knows this need well. With more than 17 years experience, he and his team specialize in helping patients find relief after car accidents, slips, falls and personal injuries as well as for common pains, like those caused by poor posture at work.
Chiropractic therapy is noninvasive. With the hands or specialized tools, the chiropractor manipulates the spine and other joints to reduce pain, realign the body and improve overall physical function. A gentle push here, a guided twist there, and you feel your bones and muscles slip into more comfortable situations. “It really helps the body in many ways,” Barbanell said. “Obviously with pain, but overall nerve function and health as well.”
What to Expect at Chiropractic Therapy
Evaluations begin with comprehensive physical exams and state-of-the-art digital X-rays help to determine what type of therapy will benefit you most. At Barbanell’s practice, treatment might include adjustments, therapeutic ultrasound, electrical muscle stimulation, cold laser therapy, mechanical traction or in-depth manual therapy and stretching.
A chiropractor will suggest a treatment plan based on your specific needs. For instance, neck and back pains are often caused by misaligned vertebrae impinging on nerves. Even whiplash strains and aching joints can be treated through manual or instrument-assisted adjustments. “When you adjust the vertebrae, it restores function,” Barbanell said. And if you’re scared about the process, don’t be! A good chiropractor knows that certain forms of therapy aren’t for everyone.
Recommended chiropractic therapy sessions might be more frequent for someone in severe acute pain from an accident, and less frequent for someone simply maintaining their spinal health. The bottom line is, before you turn to surgery or medications that can be addictive, “sometimes we can heal you,” he said.
One of the main benefits of chiropractic therapy is that it is holistic, meaning the body is cared for as an interconnected whole. Patients can avoid medication and surgery, naturally aligning their bodies and learning how to prevent pain with lifestyle adjustments at work and home. “It’s where you want to start,” Barbanell said.
To speak to Dr. Barbanell directly and schedule your appointment, call 305-934-8444.
Born in the United States and raised in Trinidad and Tobago, sisters Jade and Mika Gedeon craft dramatic, bold jewelry with a focus on sustainability. Their Jasmine headpiece, for example, oozes bohemian flair, featuring delicate brass flowers with a natural verdigris patina.
Coconut Craze, Blue Skies and Sunset Haze are just three of the playful colors in this vacation-ready eyeshadow palette. Created by sisters Arianna and Daniele, this brand is all about celebrating the vibrancy of their home country, the British Virgin Islands. With nine vibrant colors to choose from, this palette is definitely one of the Spring staple pieces you should be bringing on every vacay!
Handcrafted in Barbados, Cultured by Zhané makes statement pieces incorporating African and Caribbean-inspired prints and colors. This four-strand choker is available in tropical hues, bright mixed prints, and earth tones. You can even customize your own unique mix.
Trinidadian jewelry designer Jacqueline Charles makes avant garde contemporary jewelry that plays with line and shape, complementing the wearer. This elegant hammered design offers a new twist on classic hoop earrings, while still being refined and elegant.
Founded by Darnel Greenidge, the accessible luxury brand reflects the founder’s love for his native Barbados. Sophisticated and sexy, the Icon watch features the broken trident, a symbol of the country’s independence, and a 43-mm brushed stainless steel black case with rose gold markers.
Handmade in Treasure Beach, Jamaica, the latest collection from the artisan jeweler Véronique Linard pays homage to French artist Henri Matisse’s iconic “cut-out” collages. You can see this artful inspiration in these dangling earrings, manipulated to resemble the artist’s organic shapes.
Jamaican handmade jewelry brand The Girl and the Magpie proudly focuses on creating wearable fine art, as shown in these playful cufflinks from their latest collection. The botanical design is inspired by the work of French artist Henri Matisse.
Sea glass gets a sophisticated spin with these handmade earrings by Jamaican jewelry brand, The Girl and the Magpie. Inspired by the swinging era of 1920s Paris, the chain fringe detail proves worthy of any aspiring modern-day flapper and should definitely be in your Spring staple pieces arsenal.
Guyana-born designer Nadia Jabour leans graceful elegance to whoever wears her delicate, organic pieces. This two-in-one necklace and bracelet is made from extremely lightweight, sustainably harvested fish scales, intertwined with bronze-and-gold sea glass beads.
Cuban-born Gabriela Trujillo, Founder and CEO of Alamar Cosmetics, created a liquid-to-powder highlighter that is lightweight, non-comedogenic and gives a glossy veil of shimmer to your skin. The highlighter is available in three sun-kissed shades to suit every skin tone. We’re adding all three Spring staple pieces into our bag!
Whether used as a glamorous head wrap or a handy shawl, these colorful handmade scarfs from Trinidadian-based brand Bene Caribe will add extra vibrancy to any outfit. The scarf features tropical batik patterns created by artist Don Sealy.
March is Women’s History Month so Island Origins has decided to profile some truly remarkable women, like City of Miramar Commissioner, Alexandra P. Davis.
Jamaica
City of Miramar Commissioner
“The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well.” Ralph Waldo Emerson
Alexandra P. Davis was born in England and raised in Jamaica. She has spent most of her life in public service, including at the Ministry of Agriculture in Kingston, Jamaica, The Capital Taxes office in London, England and Miami- Dade County Government in Florida. In 2010, she became a Miramar city commissioner, then became the vice mayor in 2013.
She again won a Commission seat in 2019 and again became vice mayor for 2019-2020. Alexandra P. Davis was able to implement a body worn camera program for Miramar Police Department among other initiatives to enhance the city.
Her accolades and awards include recognition as one of ICABA’s South Florida’s 100 Most Accomplished Caribbean Americans; Legacy Magazine’s 50 most Powerful and Influential Business Leaders in South Florida and Jamaica Consul General, Jamaica 50 Luminous Award. Her community work includes hosting the annual Caribfest Cultural Festival, creating Miramar’s Youth Appreciation Program and founding the Caribbean Teachers Association of Florida.
Women’s History Month Words of Wisdom
Influence of upbringing:
Having grown up in Jamaica after age 11, I came to appreciate that, as a Black child, I could be anything. I saw folks that look like me become dentists, doctors, politicians — you didn’t see that growing up in England. Moving to Jamaica really provided me with a lot more self-esteem.
Navigating the male-dominated world:
I was raised by a single parent who was in ministry where you had very few female pastors. That really helped me to know that I could go toe to toe in a male-dominated field. To navigate that, I accepted people saying, “you’re so aggressive.” I go after what I want. I support other women who are running for office and I try to mentor where I can.
Alexandra P. Davis Photo: David I. Muir
Pivotal moments:
In 2003, I created a nonprofit called CaribFest, which started the first Caribbean festival managed by the nonprofit and funded by the City of Miramar. However, in 2009 after six successful years, the event was canceled due to political reasons. It was at a commission meeting where residents gathered to protest the commission’s action that I decided I would run for office if they didn’t listen to the will of the people. As luck would have it, a position became available within a year. I ran for office for the first time in 2010 and won the Commission seat. The rest is history.
Overcoming barriers to female leadership:
If where you are is not conducive, go somewhere else. You should not stick it out in a situation where you’re not given the opportunity to succeed and excel.
Important causes:
One is preventing domestic violence against women. I talked to the school board about starting early, because there’s violence that starts within schools. We’ve got to start educating our boys about how to treat women and educating girls on how they should be treated. I really want to help women in that area.
Lasting legacy:
I want to make sure that I would have lived a purposeful life. I hope to continue being an example to people of color, immigrants, single parents, children of single parents and others who are marginalized. As my mother used to say, “Hard work never killed nobody.”
Advice for younger women:
Never doubt yourself. Too many times when women go after what they need, they’re considered to be aggressive. But if you don’t go after it, then you’re going to be passed over. We have to be proactive, do our research, look at what others are making in the same positions, go to your bosses, sit down and have that conversation. Always be creative, always try to be a little bit edgier than your counterparts.
March is Women’s History Month so Island Origins has decided to profile some truly remarkable women, like the Executive Director of Children’s Diagnostic & Treatment Center, Ana Calderon Randazzo.
Cuba
Executive Director of Children’s Diagnostic & Treatment Center (CDTC)
“She believed she could, so she did.” R.S. Grey
Ana Calderon Randazzo, Ph.D., is the Executive Director of Children’s Diagnostic & Treatment Center (CDTC) in Fort Lauderdale, Florida. Born in Santiago De Las Vegas, Cuba, her family came to the U.S. in 1969. “We were a family of refugees and share the same story as many other Cuban families,” Ana Calderon Randazzo said. She was the first person in her family to earn a doctoral degree and was a proud recipient of the National Science Foundation Minority Fellowship.
Affiliated with Broward Health, CDTC provides medical care, dental care, case management and early intervention services to over 10,000 medically fragile infants, children, adolescents and women with disabilities and chronic illnesses in Broward County. Calderon has risen through the ranks there, starting three decades ago as a data coordinator and assuming her current leadership role in 2014.
The honor of leading Children’s Diagnostic & Treatment Center at Broward Health as Executive Director for the past nine years. This year, we plan to open our first satellite medical exam room, provide medical services to local foster care youth, and expand our dental services to any child with special needs living in Broward County.
Most influential women in her life:
Photo courtesy of Ana Calderon Randazzo
My mother had one rule: be nice, because when you come with good intentions, the rest is easy. My mentor Dr. Susan M. Widmayer, founder and former executive director at CDTC, taught me to demonstrate kindness to our staff and clients by being a servant leader, to be laser focused on CDTC’s mission, and to demonstrate a relentless pursuit of excellence, because our patients deserve nothing less.
Advice for her younger self:
Never use self-limiting words. There is nothing that you can’t do, because when you have passion for your work it transcends age.
A pivotal moment:
I recall being told that I could never improve on my GRE scores because English was my second language. That was all I needed to motivate me and prove that I COULD, which I did, resulting in many offers for full scholarships to the best graduate schools. In my life, when someone says it can’t be done, I ask “why not?”
Advice for younger women:
Find your purpose because purpose breeds passion and confidence. Be a lifelong learner. Find your tribe of supportive women who will guide you and cheer you on as you accomplish your goals.
Experience with gender power structures:
Most of our senior leadership at CDTC is female led. In addition, all our program directors and physicians are women.
Message to women:
Never underestimate the effect you can have on others just being kind. Find your purpose and run with it.
Intended legacy:
I want my work to be known for creating health equity and access to care for the special needs population.
March is Women’s History Month so Island Origins has decided to profile some truly remarkable women, like the Director, Sales and Marketing at The Bahamas Tourist Office, Betty Bethel-Moss.
The Bahamas
Director, Sales and Marketing at The Bahamas Tourist Office, Bahamas Ministry of Tourism
“Leave empty. Do not go to your grave with knowledge and gifts locked away in you.” Dr. Myles Munroe
From a childhood on the pink sand beaches of the island of Eleuthera, Betty Bethel-Moss has evolved to the highest ranks in marketing for The Bahamas Ministry of Tourism in the United States. She has spent 42 years promoting her native Bahamas, primarily having been stationed in Texas and Florida. Betty Bethel-Moss received the Cacique Award for sales and marketing — the highest honor given in The Bahamas’ hospitality industry — for her work on the “Out Islands of The Bahamas” campaign.
Women’s History Month Words of Wisdom
Most significant accomplishment:
Working in the marketplace for my country while being Bahamian has been my greatest joy and pleasure. To be able to influence people, through your own eyes, on where you grew up, the things that you experienced, the unique cultures and seeing people excited to travel to your country — that would be the kind of contribution that I think is most significant.
Influence of upbringing:
I grew up around strong, outspoken, get-it-done women. As a result, I don’t have a problem speaking my mind when necessary, or simply getting things done.
Gender-based career challenges:
For government, you find that most of the decision-makers are male. You could have been made to feel that [a woman] could only be a clerk or a secretary. When I began my career, that was the thinking — that you could not aspire to anything beyond a certain level because of the heavy testosterone. To make it to a director! There was a time when I didn’t think that I could get beyond the clerical. But I was never deterred, always determined and never ever felt that I couldn’t rise to another level.
Unfortunately, I think sometimes we are our own worst enemy. I have seen insecurity that has allowed other women to not carry their female counterparts along. I would like to see women be more mentoring and more embracing of other women. Don’t be afraid to just be who you are and don’t be afraid of your deficiency because you’ll never have it all.
Recommended steps to building confidence:
You should be prepared with the knowledge of whatever it is you’re taking on. I find that the confidence builder is preparation, but also knowing what you want and never allowing yourself to be diminished. You have to own whatever it is you want.
Intended legacy:
I wish to have imparted everything I have learned and experienced to my younger family members and to my mentees, leaving them armed with knowledge and information, and empowering and building character in these future leaders. I believe your character is your road to success and accomplishment.
Advice for the next generation:
Turn your disappointments into opportunities and stay in positive environments around positive and productive people. Never compromise. Whatever assignment you take on in life, approach it big with the highest standards and quality. Treat yourself like a Queen. Most importantly, trust God!
March is Women’s History Month so Island Origins has decided to profile some truly remarkable women, like Miami Herald’s Pulitzer Prize Finalist and Emmy-Award winning multilingual Caribbean correspondent, Jacqueline Charles.
Haiti
Caribbean Correspondent for The Miami Herald
“Do not be afraid of success or failure. Each one prepares us for the next step.” Jacqueline Charles
Her bio begins, “Recognized as ‘Haiti’s Ambassador to the world,’ by former U.S. President Bill Clinton, Jacqueline Charles is the Miami Herald’s Pulitzer Prize Finalist and Emmy-Award winning multilingual Caribbean correspondent with responsibility for Haiti and the English-speaking Caribbean.” Charles has spent her entire professional career at the Miami Herald, where she started as a 14-year-old high school intern. The multilingual journalist covered beats from Miami’s Black and impoverished communities to the state legislature before joining the world desk as a foreign correspondent in 2006. Her first overseas assignment covered the post-exile return of Haitian President Jean-Bertrand Aristide.
Today, Jacqueline Charles is the Haiti / Caribbean correspondent at the Herald. She is a 2022 inductee into the NC Media & Journalism Hall of Fame, a 2018 recipient of the prestigious Maria Moors Cabot Prize (the oldest award in international journalism), National Association of Black Journalists 2011 Journalist of the Year for her Haiti earthquake coverage, among many other accomplishments.
The Emmy-winning documentary she co-produced, “Nou Bouke” (“We’re Fed Up” in Haitian Creole), was broadcast nationwide on PBS. For her expertise on Haiti and the English-speaking Caribbean, she has been featured on PBS NewsHour, Nightline, MSNBC, CNN, BBC and Aljazeera, among other public platforms.
Photo: Emily Michot
Women’s History Month Words of Wisdom
Thoughts on barriers to women in leadership:
I think the barrier is people’s stereotype on “a woman’s place.” To overcome it, we need to instill in young girls that they don’t have to accept society’s definition of who they must be. They must be unapologetic about their pursuits.
Influence of upbringing:
I was born in the Turks and Caicos to a Haitian mother. I was raised by my Cuban-American stepfather. I have cousins and nieces and nephews who have at least one parent who hails from The Bahamas, Barbados, Cayman Islands, Dominican Republic, Jamaica as well as Haiti, Cuba and the Turks and Caicos. My best memories are of growing up on an island, surrounded by love of family. My mother regularly traveled with me to Haiti, introducing me to my culture and this rich history that continues to influence my strong sense of self and purpose.
Advice to her younger self:
Everything happens for a reason.
The progress she has seen:
I work at a newspaper where the top brass used to be all men. Recently, we had an all female leadership. Today, my executive editor is a Black female, as well as the head of the Editorial Board. This is progress.
Message to women:
Your limits are only what you set them to be and we should never apologize for wanting more for ourselves
Intended legacy:
I view myself as a bridge for those of us from the islands who like to think of ourselves as “islands unto ourselves.” I strive to show that we have more in common than we think. Also in telling the modern story of Haiti, I hope to show that it’s a beautiful country with a lot to offer, to show its humanity and give voice to the voiceless.
Neki Mohan heard that often from viewers after she left her position at Local 10, where she’d been a weekend anchor and reporter for 16 years, becoming a local celebrity and a beloved champion of South Florida’s Caribbean communities.
They didn’t know, Mohan said, because she did love the job (mostly) and she didn’t want to burden the people she was serving.
“I wasn’t going to show that to the viewer that was getting up that morning to go work on the toll plaza or in a security job, or who was going to work in the hospital,” she said. “But I knew that was not what I wanted for my life anymore.”
Mohan wanted more out of her career and saw no opportunity for advancement at Local 10. She wanted to double down on community-driven service. The suicide death of her on-air partner nudged her to seize the life she wanted. And, despite the turmoil of a global pandemic, she finally had the financial and family stability to take bold risks.
A New Station in Life
Neki Mohan left WPLG Local 10 in August 2020. For the next year, she brought her skills as a communicator and people connector to a variety of jobs — media consulting, producing and hosting virtual events, among other gigs — as she explored the possibilities for her future.
“I knew Neki was the right person for the job from our very first meeting,” said Stacey Ritter, president and CEO of the Greater Fort Lauderdale Convention & Visitors Bureau. “She has deep roots in this community from her lengthy experience as a journalist, already has great relationships in place and understands that Visit Lauderdale must become relevant in the lives and businesses of Broward County’s residents.”
In the new job, Mohan has found both freedom and renewed purpose for her skills as a communicator.
“It’s extremely eerie when I walk in here,” she said of the office she now occupies. “But I definitely feel I’m where I need to be.”
This work, promoting South Florida’s diverse riches and bringing more multicultural tourism to the region, started two decades ago with Albert Tucker, who held the job until his sudden passing in April 2020.
“I actually met Al doing work in the community while I was a reporter and anchor,” she said. “It’s a weird, weird circumstance, you know, that Al passed and I left the news business all in the same year.”
She looks forward to expanding on Tucker’s work, appreciating that the focus is on bringing joy to diverse visitors by showing them the best destinations and experiences in South Florida, including those run by fellow Caribbeans.
“I’m in a business where it’s about promoting positivity for everyone under the sun,” she said.
Photo: David I. Muir
Lessons in the Value of Work
Mohan’s decision to leave Local 10 was spurred by family wisdom and self awareness earned from a lifetime of experience.
She was born in Brooklyn, New York, but went to live with her grandparents in Trinidad and Tobago when her mother, a housekeeper, and her dad divorced. As is true for many islanders, it was a difficult childhood on paper — living frugally with 10 people in a three-bedroom house — but one full of joy, tough love and warm memories.
“We weren’t people of means, but we were people of purpose,” she said.
Neki Mohan came to value serving others, even in small ways, by watching her grandmother, a nurturing matriarch and ever-in-demand seamstress. From her athletic and competitive boy cousins, as well as her track-and-field Hall of Fame grandfather, Mohan learned to stand up for herself and the value of unglamorous work.
”He told me when I did find out my strength that I should go for it 110%.”
An early hint at her future came when 11-year-old Mohan skipped catechism classes to audition for a TV talent show. Her grandparents found out while they were watching television when the performers were announced.
An Exemplary Career in Journalism
Over her three-decade career in broadcast journalism, Mohan worked at 10 stations from Los Angeles to D.C. before landing in Miami.
Her first live shot was reporting on Marion Barry’s re-election as D.C. mayor. She later covered the Michael Jackson trial and was the only TV journalist to report live from Jamaica during Hurricane Ivan. She also has acted on the side, made calls as a telemarketer, worked on Survivor, taught college courses in Miami as an adjunct professor, and is currently a board member at the Jack & Jill Children’s Center in Fort Lauderdale.
Mohan said she strives for three things: Be known for excellence. Be known for hard work. Be known for being a good person.
As a reporter, she proudly represented Black and Caribbean women on the screen.
“I always felt it was my privilege to make sure we were represented in the light that I see us, which is in a variety of ways, right? And being that voice in the room, that voice of experience, that person on the streets that people thought they could talk to, that they could relate to,” she said. “It was an honor I held extremely proud. Quite frankly, it was fun. It was a lot of fun.”
In addition to reporting, Mohan anchored the No. 1 rated morning show at Local 10 alongside Todd Tongen.
Neki Mohan and late Local 10 co-anchor Todd Tongen. Photo courtesy of Neki Mohan
“Who would have ever thought this white boy from Minnesota and this girl from Trinidad would get along?” she quipped. Yet, they did.
Mohan and Tongen sat next to each other at the studio and talked for nine hours a week for 11 years. “We had both lost our mothers. We both dealt with, you know, the challenges of parenting and relationships working a weekend job.”
Tongen’s death by suicide in 2019 was a devastating surprise. Although she had considered leaving Local 10, his passing left her thinking more seriously about what she wanted from life and when would be the right time.
Photo: David I. Muir
On to the Next Scene
She was an award-winning newsroom veteran with a track record of successfully mentoring junior colleagues. Yet, she had been stuck as weekend anchor for years, watching people she trained get promotions ahead of her. Increasingly, she grew frustrated with news coverage where people of color only appeared on TV if they were “shot or in shackles.” Florida’s diverse communities appeared in breaking news stories more often in negative tones than they did in positive ones. And breaking news tends to get priority over everything else in television, regardless of how much it actually affects viewers.
“This is a challenge for media now, and I think it’s something that they’re all addressing, not just my former employer,” said Mohan. She expressed gratitude for the generation of Black broadcasters who laid the foundation upon which she built her career, but much work remains to achieve equity in newsrooms and their coverage.
Black people hold 13% of TV news jobs but just 4% of news director posts and an even smaller slice of general manager roles, according to an annual survey by the Radio Television Digital News Association. Women, in particular, are underrepresented in leadership jobs.
Mohan, who is proudly 50 years old and like “an aged rum,” said her lightbulb moment came at a journalism convention in Detroit where Tyler Perry told the crowd, “While you are fighting for a seat at someone else’s table, I’m over here building my own.”
“I’m a person about instinct and I said, girl, he’s so right.”
Neki Mohan left television on her own terms to start a new chapter of her choice.
“I’ve moved on, you know,” she said. “People want to hear dirt, and they want to hear that everything has worked out in my life and is brilliant. But I am not afraid to hold up a microscope in any industry that I’m in and say, ‘This is what we can do better.’ Because I’m all about better.”
After a year away from the news biz, Mohan chuckles as she goes back to her Trini roots for a reflection on the decision to change careers, “Massa day was done.”
Or, put in succinct wisdom suitable for an inspirational meme: “I was done asking for permission for the things I knew I needed in my life.”
Spring often brings inspiration to live a healthier lifestyle, but sometimes, sticking to clean eating is just hard. Most of us don’t have the bandwidth to make a healthy, hearty meal every night. The good news is you don’t have to! A proven strategy for losing weight or improving eating habits is meal planning and prep. This simple act of cooking in bulk for a few, or all, meals over the course of the week encourages clean and healthy, yet tasty, food each day without the daily effort.
KC Healthy Cooking Executive Chef Jerry Dominique shared advice on the best way to maintain clean eating habits year round through the simple act of meal prep.
First, Plan Meals for Your Dietary Goals
The optimal diet plan should be personalized to your needs and situation. Understanding your goals makes it easier to decide what to eat and what to avoid.
To lose weight, aim for a calorie deficit and increase your fiber intake so you still feel full. To increase muscle mass, incorporate protein-rich foods and increase potassium to improve workout recovery. Consider your lifestyle. If you want to try out veganism, start slow and incorporate quinoa for a plant-based complete protein. If adjusting to a diabetic diet, add low-sugar fruits like kiwi, blueberries and grapefruit as well as veggies, nonfat dairy products and whole grains.
And treat yourself every now and then. “We need to learn to eat in moderation versus depriving ourselves of the foods that we grow up with,” Dominique urges.
Make sure to consult with a physician, dietitian or nutritionist before beginning a new diet to make sure it is right for you. “I suggest someone with a similar culture who understands the eating habits of islanders,” he says.
Streamline Your Shopping List
When meal planning for clean eating, find adaptable recipes that incorporate many of the same ingredients to minimize waste and simplify shopping. Go for a versatile protein, like chicken or salmon, that can be seasoned in endless ways and that pairs well with many grains and vegetables. “Vegetables need to constitute 50% of your plate,” guides Dominique. He suggests making salads and changing them up with different meats and vegetables each day.
Build Prepping Into Your Schedule
If you have a busy week coming up, reserve a weekend morning for grocery shopping and prepping. Factor in days you’re likely to eat out, like for a date or work meeting. Stashing healthy snacks in your desk or purse will help you avoid buying treats from the vending machine or a gas station if the day doesn’t go as expected.
And if you don’t have time to shop and cook in bulk, or you’re just not sure how to get started, sign up for a meal plan service. Companies like KC Healthy Cooking make it easy to get started on your nutritional journey by sending meals straight to your door. All you have to do is toss them in the oven and enjoy.
Fitness as a lifestyle and no longer a trend, is on the rise. On social media, both women and men proudly display before-and-after weight loss photos, at-home workout routines, “gym rat” selfies, “what I eat in a day” videos, and more.
Particularly for women, the mentality of fitness seems to be shifting away from losing weight to develop a skinny figure and instead moving toward building a strong body that celebrates visible muscular strength. We asked Kola Olaosebikan, a fitness expert and certified personal trainer at Koboko Fitness, for some fitness tips for building muscle to incorporate into your routine.
Free weights, resistance exercise, mixed-modal workouts and high intensity training programs are becoming more commonplace. Even bodybuilding is becoming more popular, particularly for women over 40. The International Federation of Bodybuilding and Fitness reports that almost half of the 150 women who competed across the U.S. in 2019 were over 40 — an age that often signals career’s end in sports. “A lot of us have seen women that look just like us transform their bodies. We’re seeing more women that we can relate to getting stronger, doing resistance-based exercises — not just cardio,” says Kola Olaosebikan.
Olaosebikan advises a five-step method to get you started:
Set a goal. (Yes, ONE goal.)
Research what regimen of patience, self-love, resistance training, cardio and diet makes sense for your one goal.
Get on a solid training plan.
Stay on the training plan for at least four weeks.
Then start making changes to your diet.
If you’re looking to sculpt your ideal body naturally, combine a healthy diet, resistance training and some form of aerobic, heart-thumping exercise. If you’re not a regular gym junkie, this might seem intimidating. For more specific fitness tips for building muscle, Kola Olaosebikan shared these types of training to incorporate into your routine.
Resistance (Weight) Training
Pro Tip: “Start with bodyweight exercises. When you feel comfortable enough to add weights, start with a weight that you can do 8-12 repetitions with comfortably.” – Kola Olaosebikan
As the name implies, resistance training, or weight training, consists of using weights, body weight or resistance bands to cause your muscles to contract. If weights are new to you, book a personal trainer or private gym session to learn the basics. Once you have a good framework, you’ll be able to add different movements or more weight with time as your muscles build strength. As a beginner, try a set of dumbbells, kettlebells or a barbell in a weight that challenges you but doesn’t feel overwhelming. As you get more comfortable, try out exercise machines that target particular muscle groups.
Here are some easy, but effective, exercises to get you started:
Lateral Raise (Shoulders)
Hold a dumbbell in each hand with your arms down by your side. Keeping your back and arms straight, lift the weights outward until your arms are parallel with the floor. Lower your arms back down to your starting position and repeat. Aim for 10-15 reps (completing one full movement for each rep) and two or three sets (take a short break between each set of reps). Aim for slow and controlled movements, focusing on feeling the muscles in your shoulders.
Bench Press (Chest, Biceps)
Using dumbbells or a barbell, lie on your back on a flat bench holding the weights above your chest with arms fully extended. Bend your elbows until the weight reaches your chest, pause and lift the weight up again. Aim for three sets of 10 reps.
Deadlifts (Lower Back, Butt, Hamstrings)
Choose a weighted barbell that is comfortable but challenging and start with it on the floor. Grasp the bar and, keeping your back straight, chest out and knees slightly bent, lift until you’re standing. Hold for a few seconds. Slowly lower the weight back to the floor without rounding the spine. Aim for 4 sets of 5-6 reps.
Squats (Butt, Hamstrings)
“A great exercise to start with mastering resistance training is squats. You’re hitting some of the largest muscle groups in your body, which makes the time spent exercising more efficient,” says Olaosebikan. Using your body weight or holding a dumbbell in front of your chest, stand with your legs shoulder width apart. Bend your knees without allowing them to protrude past your toes and keep your back straight as you lower your body to sit in an invisible chair. Hold for a second then raise yourself back up to the standing position.
Focus on Different Body Parts Each Day
If you’re interested in fitness tips for building muscle mass all over your body, structure your workouts using a split method. Using this method, you work on different body parts each day. Your plan could include chest, shoulders, back, arms and legs mapped out over five days with two days of rest. “When we’re doing resistance training, the recovery [and] rest period is just as important as the actual exercise training time. It is during recovery [and] rest that the body repairs itself, builds that muscle and changes,” Olaosebikan explains.
Don’t Skip Cardio!
Pro Tip: “The heart is a muscle, we can’t see [it] but it is just as important to strengthen as it is to strengthen the muscles we can see.” – Kola Olaosebikan
Although often overlooked, cardio like walking, running, swimming, biking and even dancing is great for uncovering the sculpted look you’re creating through strength training. It also helps improve blood circulation, breathing and bone density all while reducing stress and improving mental health. If you’re looking to burn fat and build muscle at the same time, incorporating high intensity interval training (HIIT), sprints, sled drags or even boxing will help tone your glutes, abs, core and legs. Aim for 30 minutes of cardio four or five days a week.
Our thanks to Kola Olaosebikan of Kobokofitness.com for these tips.
Views are changing on engineered perfection in the age of affordable cosmetic surgery.
“Have you had work done?” The question, often thought but not asked, hangs in the air more frequently now that cosmetic procedures have dramatically advanced in effectiveness, safety and affordability. Once exclusive to the rich and famous, the power to create one’s desired image is now attainable for the everyday person. With modern innovation, one can counter the effects of aging or change their appearance in their quest to feel their best.
Pursuing one’s ideal body through medical means, however, is still cloaked in social stigma among the Caribbean diaspora community, as many suffer body shaming and judgment for undergoing cosmetic enhancement procedures. This has led many to keep hushed about work they’ve had done. But a growing body-beautiful movement is proving that cosmetic body enhancement is nothing to be ashamed of.
“Usually in the Caribbean, we don’t want anybody to know that we do enhancements to our bodies, but I want it to be known that it is okay,” says Dr. Sandra Swaby, a Jamaican cosmetic surgeon and founder of Harmony Health Clinic and Medical Spa. With this goal in mind, Dr. Swaby has opened up her practice through social media. There she shares the possibilities of her treatments while educating her followers about their risks and limits, all in an atmosphere of pride and empowerment. “This is a journey towards openness and transparency in cosmetic surgery,” she explains. “This is a choice about holistically looking at what we would like to do for ourselves.”
For those choosing to redefine their beauty on their own terms, people now enjoy a host of new options to consider. There are an increasing number of non-invasive treatments, which require no incisions into the skin. Skin rejuvenating chemical peels, dermabrasion and face lifting options such as Polydioxanone (PDO) Thread Lift fall into this category. For folks unfazed by needles, Botox injections can help soften facial fine lines and wrinkles. Fillers reshape the face, volumizing drooping skin and plumping facial features like lips and cheeks. Laser applications have become another popular option, used for permanent body hair removal, scar revision, vein reduction, tattoo removal, and laser liposuction.
For those willing to go under the knife, more invasive surgical procedures can offer longer lasting and more dramatic change. Face lifts and nose reshaping can alter the face. Breast augmentation and breast implants can reform the figure while adding or removing volume. Liposuction can move body fat, whether to snatch a midsection with a tummy tuck (abdominoplasty), or sculpt a curvy derriere with the popular Brazilian Butt Lift (BBL) procedure. BBLs are a double whammy, giving patients the removal of unwanted fat and repurposing it by strategically injecting it into the buttocks, augmenting the area without the need for implants.
Hidden Costs
Exploring body enhancement without shame, however, doesn’t mean not being realistic about potential drawbacks and side effects. Non-invasive methods may pose fewer risks, but they often require pricey touch-ups every few weeks, months or years. In contrast, the results of invasive surgeries are permanent but the healing process can be extensive, marked by swelling, pain, bruising and scarring.
Honduran beauty Clelia Alcantara discovered this herself last year when she decided to get a 360 liposuction and BBL done. Feeling top heavy, but small everywhere else, “I wanted to change the shape of my body,” she explained. “I wanted to have hips. I wanted to have more of an hourglass shape. But I really wanted my buttocks to match my breasts, I wanted everything to be more proportioned.”
Results following a 360 liposuction and Brazilian butt lift.
The surgery went well, but two days into her recovery, her niece had a similar procedure done, and Alcantara, through all the post-op pain, wound up caring for both of them at the same time. When a friend called and said she was coming to Miami to have some cosmetic surgery done, she realized the need for an after-surgery recovery facility. She now helps others as a certified post-op care specialist with Couture Body Culture, an assisted living facility that offers post-op care for patients who need a place to recuperate after invasive procedures.
Her advice to those considering body augmentation procedures is to “do your research, so that you are well prepared for the post-op expenses,” she notes. “Because there are a lot of them that we are not told about going into surgery.”
Choosing a Provider
Another factor you must carefully consider for cosmetic surgery is where to have your procedure done, considering cost, recovery time and the skill and credentials of your medical provider. Miami is one of the plastic surgery hubs of America. Any medical care in the United States, however, attracts a hefty price tag. So many also travel to countries like Mexico, Brazil, Columbia, Venezuela and the Dominican Republic, which often offer more affordable prices but increase risk because they follow fewer regulations. In the United States for example, doctors can only extract four liters of fat during a single liposuction procedure as a safety precaution. Other countries allow more. Some also allow multiple simultaneous surgeries, which can prove very dangerous.
“Even though my research revealed that it was probably cheaper to go to a South American country, the health risk and factors, in my opinion, were not going to be worth it,” shares Dee, a Barbadian mother of two living in Fort Lauderdale. After nursing her second child for two and a half years, Dee opted to have breast enhancement surgery. “And I knew you do need follow-up care. The hassle of flying back to that country to get follow-up care and the possibility of complications just was not worth it.”
No matter where in the world you choose, Dr. Swaby advises patients to consider the following when choosing their physician:
Do your research. Be clear on exactly what is needed before and after the procedure.
Make sure that you have a good consultation with your operating surgeon.
Evaluate the customer services, such as the availability of front desk staff and nurses. Ensure that your surgeon is available to you, should you need them.
Assess the questions that are being asked of you and how your questions are being received. Do you feel comfortable, or are you being treated like a bother?
If opting to travel, make sure that you can stay for the time that has been recommended for your procedure, aftercare and follow up
Mental Readiness
Before pursuing any body enhancement, you should first address your overall physical health including consistent exercise, a well-rounded diet, adequate rest and a positive mindset. This solid foundation will only amplify your glow-up, as holistic wellness is essential for optimal results. Ethical doctors often require these health standards be met before undertaking any invasive surgical procedures “because cosmetic surgery is not a walk in the park,” cautions Dr. Swaby. “It is not magic. It’s not about you living a life of smoking, drinking, and then at 40 years old, you want to change that. Know that the enhancement is the icing on the cake, not a miracle.”
In addition to physical preparation, one should also be mentally prepared as well. Cosmetic surgery can serve as a powerful tool to bolster your self-confidence, but it should never be the foundation of your self-worth. “Women do come to me from a place of insecurity and I say to them, ‘Listen, that’s not where we are going to start,’” says Dr. Swaby. “You have to love the body you’re in first, and then allow me to work on it. Because whatever comes after you have already loved your body is the icing on the cake.”
