Others have tried it to some success but no one, I repeat, no one nails an edgy haircut like Rihanna. Her new mullet is making waves not only because of how badass it looks but of how well she pulls it off. Ri took to Instagram to do a casual Valentine’s Day countdown in sexy Savage x Fenty sheer black lingerie. She’s wearing a black bralette, sheer skirt with lace criss-cross back and sheer gloves. Although the video is in black-and-white, it starts as a static image and you can see her bold red lip that goes perfectly with the Valentine’s Day-ready look.

This isn’t the first time Rihanna has rocked a mullet but this might be our favorite yet. It’s definitely the most dramatic with short baby bangs, long sideburns and a layer of shoulder-length hair in the back. She joins other celebrities who rocked a mullet lately including Miley Cyrus, Keke Palmer, Debby Ryan, Maisie Williams and Barbie Ferreira. Yes, we’d say it was a bit of a trend.

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Source: Instagram

There’s something about the combination of Rihanna’s sexy black lace with her cool-as-hell mullet that makes this video impossible to look away from. Whether you’re celebrating Valentine’s Day solo with a new vibrator or have a partner (and a new vibrator) there are only a few weeks left to get your hair and makeup ready and your ‘fit planned. We’re drooling over Savage x Fenty‘s V-Day offerings. Ri’s ‘fit is actually already available now. Shop the Candy Hearts Dotted Mesh Halter Crop Cami ($17.48 at SavageX) and Candy Hearts Dotted Mesh Open-Back Skirt ($22.48 at SavageX)—the mullet is your choice.

Kandi Burruss’ Gucci Tennis Sweatshirt

Real Housewives of Atlanta Season 13 Episode 7 Fashion

On last night’s Real Housewives of Atlanta Kandi Burruss’ was ready for whatever the girls trip to South Carolina (and the strippers she may encounter on it) might throw her way. And she was all smiles on her way out of town in her Gucci tennis sweatshirt. For with we’ve got nothing but love.

Get it?!

The Realest Housewife,

Big Blonde Hair

Click Here to See her Gucci Sweatshirt

Originally posted at: Kandi Burruss’ Gucci Tennis Sweatshirt

I reversed my own osteoporosis with a combination of important elements like good sleep, whole-food nutrition, improved gut health, and weightlifting, as well as walking with a weighted vest.

Over the last few years, I have used my expertise in exercise and alignment to create programs that help women with osteoporosis or osteopenia. These online programs teach women how to use weight-bearing exercise to promote bone growth.

Before you begin a strength training journey, you may have a lot of questions about whether this is a proven strategy. You might also wonder how it works, how fast it works, and more.

Here are the questions I get asked most often:

Why Does Weightlifting for Muscle Strength Affect Bone?

Studies have shown that muscles and bones are a connected system. Strengthening your muscles with external load (weights) creates force that sends signals to the bones to build more bone, as an adaptation to the force.

In addition, the load is site specific. Thus, one must load at the hip, the spine, the wrist and so on to protect all these areas. There is a direct dose relationship with using load. This means that even a little weight has some benefits (there are studies to support this). Heavy weight and lifting more than once a week creates even more benefit! 

What Is Progressive Loading? 

Progressive loading is technically named “progressive overloading” in the strength training world. It involves gradually increasing the weight, frequency, or number of repetitions in your strength training routine, which helps you build muscle.

This is because the muscle adapts to the stress put on it. It challenges your body with new inputs and stress (good stress) and allows your musculoskeletal system to get stronger.

In summary: Muscle and bone adapt when they are placed under load. Load is a good stress that creates adaptation in the form of more capacity to handle the stress or load. Increased capacity results in having more muscle and thus, more bone.

Is It True That Lifting 10% Of One’s Body Weight Is the Ideal to Be Striving for?

The 10% number that you have heard is regarding walking with a weighted vest. Doctors recommend up to 10% of one’s body weight in a vest for walking. If you have previous spine fractures or an extremely kyphotic thoracic spine, this may not be the exercise for you. Please talk to your doctor before using a vest.

I recommend beginners walk with the vest alone and slowly add weight. Therefore, a vest that has adjustable weight capability is key! It is tempting to buy an inexpensive vest that is exactly 10% of your weight, but remember: the principles of strength training apply to walking with a weighted vest. You should start small and add on weight as you get stronger.

What Weight Do I Need to Lift to Build Bone? Is It a Percentage of My Body Weight as Well?

The amount of weight you use for weightlifting exercises is not a specific number or percent. I have a video on choosing a weight in Bone Boot Camp that I will try to summarize here.

Essentially, one should experiment to find what is do-able in good form for eight to 12 reps but not higher. You should be getting fatigued at the end of your eight reps for instance and be thinking that more reps would risk bad form. This is a good time to stop. Over time you will get to nine reps and eventually 12. 

For example, if you can execute 25 bicep curls with a two-lb. weight, that is much too low. If you can barely do four reps with a 10-lb. weight, then your ideal weight would lie somewhere in between two and 10 pounds.

You might be lifting five-pound weights for eight reps for one session and you feel fatigued. But you are not done there. You will increase the number of sets over time from one to two and then three. Taking a couple minutes between sets is fine, but do not wait a half hour. 

So, Increasing Weight Over Time Is All I Need to Know?

You also want to consider frequency. Once a week is not enough; two to three times a week is ideal. This repetition with lifting and taking rest days allows the stress to initiate. I cannot emphasize enough the importance of rest – it allows the change to happen!

Time under tension is a key concept. The number of repetitions and the number of sets are two factors you want to work with because they give you more or less time under tension. We can adjust the time it takes to do one rep. The slower you go, the more time you experience under tension. Thereby increasing the difficulty.

At What Point After I Start Lifting Weights Will I See Higher Bone Density?

Results will vary from person to person depending on several factors. Non-invasive bone quality tests are a high-resolution MRI or CT scan. They can reveal bone microarchitecture or quality.

A TBS score is a computerized enhancement to your DEXA scan that estimates bone quality. But these tests are not practical for the mass market at this time, so for the purposes of answering your question I am discussing density only here.

Studies normally begin with a baseline bone scan for all participants. The studies all choose an endpoint for taking a new scan and comparing the results. I am not aware of any studies where the participants in a trial were scanned at short intervals such as only a few weeks. The shortest interval I have seen in a study was five months and modest gains were reported.

The LIFTMOR protocol was an eight-month intervention involving heavy weights. It is the benchmark, in my opinion, for positive results. However, this is not a protocol one can follow without supervision.

I created a home based weightlifting program for myself that is modeled on the Liftmor studies, but that is adjusted for safety and practicality at home. Although one person (me) is not a study, I did achieve positive results with my program, Bone Boot Camp.

I hope this article has answered your questions about weightlifting, progressive loading, and building bone so that you can make informed choices about the exercise that is right for you and begin building the muscle and bone strength for the active life you desire.

If you’d like a guide on your bone density journey, please contact Sarah.

What have you heard about weightlifting that sounds too scary or difficult to try? Do you have any experience lifting weights? What can you share about walking with a weighted vest? Please tell us your story in the comments below.

Disclaimer: This article is not intended to provide medical advice. Please consult with your doctor to get specific medical advice for your situation.

The Bachelor Fashion: Season 25 Episode 4

On this week’s dramatic new episode of The Bachelor five more women apparently enter the scene to vie for Matt James’ heart and you know what that means — not only five new names for us to learn assuming that they stick around (fml), but five new closets for us to cover. So brb while we go mentally prepare for this potential fashion overload and contemplate “entertaining men for money” .

*Additional looks will be added after the show airs*

Fashionably,

Faryn

Rachael Kirkconnell’s Pink One Shoulder Sequin Dress

Click Here to Shop Her Retrofete Dress in 3 Colours

Click Here For Additional Stock

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Kit Keenan’s Black Fruit Print Dress

Click Here to Shop Her Cynthia Rowley Dress on Sale

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Bri Springs’ Purple Printed Gown

Click Here to Shop Her Rat & Boa Dress

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Anna Redman’s Red Asymmetrical Dress

Click Here to See Her Sold Out Favlux Dress

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The Bachelor Airs MONDAY, JAN. 25 (8:00-10:00 p.m. EST), on ABC. (ABC/Craig Sjodin)

Originally posted at: The Bachelor Fashion: Season 25 Episode 4

One of my professors in graduate school once told me that he’d learned more from his doctoral students across his 30-odd years in the business than he had from anyone else. I left my career in academia too quickly to ever find out if the same would hold true for me.

But now that one part of my career is devoted to writing coaching, I see the wisdom of his words. Through my clients, I am privileged to learn about a range of topics that are entirely new to me: educational reform in Africa… emerging social class systems in China… the history of architecture in London, to name but a few.

The process of coaching has also taught me a great deal about myself.

Learning to Listen

According to the International Coach Federation, coaching is about “partnering with (people) in a thought-provoking and creative process that inspires them to maximize their personal and professional potential.” Simply put, coaching isn’t about fixing people; it’s about helping them to fix themselves.

To facilitate this resourcefulness requires, among other things, being a good listener. This skill didn’t come naturally to me. We all bring listening filters to the table that influence what we hear. Some of us listen to judge. Others listen to win.

Me? I listen to fix. When someone presents me with a problem, I tend to want to go in and figure out how to solve it. That’s a useful skill, and it has served me well in a number of different parts of my life, both personal and professional.

But as organizational psychologist Adam Grant reminds us, while excellence comes from doing what you do best, you need to make sure you’re doing it at the right times. Grant calls this a “super strength,” and his point is that it cuts both ways.

Overcoming Your Listening Filters

I was reminded of my fix-it bias during a recent session with one of my clients. Towards the end of a session, she said something along the lines of “I’m afraid I won’t be able to write this chapter when you’re not with me. It’s like we’re in a three-legged race, but my ‘free’ leg hasn’t caught up.”

It was a terrific metaphor, one that made me sit up in my seat and, well, listen. What she was trying to say – in the nicest way possible – was that somewhere along the way, I’d moved from being a writing coach to being an editor. I’d been showing her what to do, but not empowering her to do it herself.

Cultivating Self-Awareness

The trick with listening filters is to become self-aware enough to identify them. And once you’ve done that, you must – as a coaching colleague once put it to me – ask yourself: Because of my filter, what did I miss?

With this particular client, I’m pleased to say that after her “three-legged race” comment, I was able to step back and turn the reins back over to her. A couple of sessions later, she began to show a lot of progress in her writing on her own. I’d succeeded in getting out of the way of her learning process.

Equally important, I’d learned something about myself.  

Do you think you know yourself through and through? Or, do you often learn new things about yourself? In what ways have your relationships with others contributed to your overall development – both personally and professionally? Please share a related story!