How To Dry Brush, a Step-By-Step Guide
Whether your goal is self care or to find out for yourself if Dry Brushing really is all it’s cracked up to be, in this article I will break it all down. Sharing with you my personal face & body Dry Brushing routine with links to my product picks.
BEFORE CONTINUING CHECK OUT MY PREVIOUS ARTICLE “DRY BRUSHING, DETOXIFYING YES OR NO?”
Synthetic OR Natural Bristle Brush?
Choosing the perfect dry brush is definitely subjective. In general, synthetic brushes can be harsh on the skin so it is recommended to go the natural route, vegetable fiber or boar’s hair. Either way, make sure the brush was made for the purpose of dry skin brushing. The bristles should be firm but not so firm that they cause abrasions to the skin, and they should be washable as you will want to clean them often. You can easily find individual brushes or a set like this one.
When & how often should you dry brush?
Dry Brushing the body can be performed daily if desired (if you’re going to dry brush your face use caution, I’ll explain why a little later) and should be done on dry skin, free of oils and lotions. The very best time is before a shower because you’re going to be sloughing off dead skin cells and will want to rinse off after. As an added bonus, dry brushing can clear the pores and leave the skin primed and ready to fully absorb the products you will be applying post shower.
How To Dry Brush Step-by-step
LOWER BODY: Begin at the top of the foot using long, rhythmic strokes. Make your way up and around the lower leg, over the knee (front and back) and around the thigh toward the groin. Don’t ignore the back of the knee or glute. Continue upward to the low back and then pull up from the groin, across the abdomen, and toward the heart. Repeat this on the opposite leg before mimicking this same routine with the upper body.
UPPER BODY: Begin with the back of the hand and palm, making your way across the forearm and around the upper arm. Do NOT ignore the armpit, there’s a node in there! (always pay special attention to any area with lymph nodes) Finish with gentle, downward strokes on your neck and décolleté toward the heart. If you’re going to dry brush the face be sure to use a facial dry brush (they have softer, more gentle bristles) and use caution. Dry brushing can irritate the skin if overdone and even dry it out, doing superficial damage to the epidermis.
Draw an imaginary line down the center of the face from forehead to chin completing one side first. Using gentle strokes, follow the direction of the lymph system toward the collar bone
Is Dry Brushing necessary for lymphatic drainage to occur?
Lymph is pumping through our system on its own, all day, every day whether we do this or not. We are simply aiding in this process by helping push the fluid through the vessels by using long, gentle strokes in the direction of the nearest, healthy lymph node. It is the job of the lymph nodes to filter the lymph trapping and destroying anything harmful. Dry brushing to encourage the body’s natural detoxification process only works when we help to direct the lymph through the system properly, otherwise we could possibly cause a back up and do more harm than good. The goal is to move everything toward the chest and neck because that is where the lymph fluid drains back into the bloodstream and waste products are removed from the body. NOTE: If the nearest lymph node has been removed or is clogged, brush in a manner that will move the fluid toward the nearest HEALTHY lymph node for proper drainage.
I hope I’ve been able to share some helpful Dry Brushing tips and information. I encourage you to always seek to gain wisdom from the knowledge you receive, so dig deeper and ask all the questions.
Please share this and any other information you find useful on my site with all those who may benefit 🤍
This article contains affiliate links with Amazon Services LLC Associates Program. When you click them Nicole (BBYFIT) receives a small commission that helps support the BBYFIT blog and YouTube channel. Thank you for your support!
Dry Brushing: "Detoxifying" YES or NO?
“DETOX” it sounds harmless right? I mean, we all want to rid of ourselves of unwanted, harmful toxins. The problem is we’ve been duped into believing the lies. By spending hours each day on mobile devices we, without realising it, are consuming every bit of clever marketing that pops up on our screens. Everywhere we “click” we are bombarded with another advertisement selling us that “THING” that is going to fix everything! Society has basically brainwashed us into thinking that we are all walking toxic death traps that need immediate healing in order to thrive. The sad truth is that most of us will empty our bank accounts searching for the quickest way to fix our problems rather simply doing what it takes to get the results we desire. So what should you do? A good place to start is to learn how the body works and understand that most of what you are searching for, your body already has a mechanism to do naturally and is doing it. (Yes, there are always outliers and circumstances that can alter the body’s ability to function properly but they’re far more rare than most choose to believe so for the sake of this article let’s just stick with the basics)
There is not much research behind the benefits of Dry Brushing. However, there is a ton of anecdotal evidence to show that it has worked really well. Dry brushing before a shower or bath can be an effective way to exfoliate by gently sloughing away dead skin cells. Simply brush the skin in a light, rhythmic fashion toward the chest and neck, rinse off, gently pat the skin dry with a towel and VOILÀ! Your skin is soft, supple and ready to absorb whatever products you apply.
But what if healing is the result you’re after? Can Dry Brushing really DETOXIFY the body by flushing the lymphatic system? Could Dry Brushing aid in the detoxification process? It may be helpful to first see how the body removes toxins and waste. It starts with understanding the lymphatic drainage system.
The lymphatic system is our body's 'sewage system'. It maintains fluid levels in our body tissues by removing all fluids that leak out of our blood vessels. The lymphatic system is important for the optimal functioning of our general and specific immune responses. The lymph nodes monitor the lymph flowing into them and produce cells and antibodies which protect our body from infection and disease. Better Health Channel
Lymph is made up of fluid and protein that comes from body tissues. Lymph drains into small, one way, vessels all throughout the body and gets filtered through the lymph nodes where white blood cells attack and destroy germs. The toxins and waste are disposed of through sweat, urine, breath, and bowels while the clean, filtered lymph fluid continues on through the bloodstream to help fight off infection. So assuming you’re a relatively healthy individual, lungs aside, the three major organs that eliminate waste and harmful substances in the body are the liver, kidneys and colon.
*WARNING: if your lymphatic system is clogged and backed up with toxins, you could feel nauseous or light headed after dry brushing so always make sure to drink extra water to help flush these from the body.
So what do you think? Can Dry Brushing help? Does it actually “detox” the body? When done correctly (following the direction of the lymphatic system moving the fluid toward healthy lymph nodes) it stands to reason that we can encourage the flow of lymph resulting in less fluid retention, possibly better blood flow, and healthier looking skin since our pores will be less clogged (exfoliated) and primed to absorb the nutrients from the products we apply.
Is it safe? Can anyone use a Dry Brush? It is definitely NOT FOR EVERYONE. Specifically, for those who have sensitive or thin skin, broken, inflamed or irritated skin, rosacea, eczema, psoriasis, or lymphedema. (always check with a trusted healthcare provider if you have any conditions that may be concerning before beginning a Dry Brush regimen). If the practice of Dry Brushing proves irritating to the skin, manual lymphatic drainage is an excellent alternative for encouraging effective draining.
If you want a HOW TO step-by-step guide to Dry Brushing, check out my article “HOW TO DRY BRUSH, A STEP-BY-STEP GUIDE”
I always want to encourage you to DIG DEEPER. Don’t believe every headline that you read. Most of what we see online is one person’s opinion copy and pasted by thousands of others and presented a little differently than the last. Do your own research as new findings are always emerging from the science happening behind the scenes. More often than not, the headline you are reading is more about marketing than subject you were searching.
This article contains affiliate links with Amazon Services LLC Associates Program. When you click them Nicole (BBYFIT) receives a small commission that helps support the BBYFIT blog and YouTube channel. Thank you for your support!
DIY Protein Packed Oatmeal
EAT YOUR PROTEIN! If you are someone who wants to “tone” their body, nutrition and muscle building are everything. “But I don’t want to look bulky!” Says every girl who has never actually looked up the definition of the word TONED.
According to Oxford Languages: (adjective) - having firm, and well defined muscles
I digress, more on that in a future blog. BACK TO THE RECIPE👇🏻
This recipe is based solely on the recommended serving size of each ingredient, you will adjust the amounts according to your goals. Click here for a food scale that I recommend, but feel free to shop around and choose one that is right for you.
Nicole (BBYFIT) is a participant in the Amazon Services LLC Associates Program. When you shop the links on this page Nicole (BBYFIT) will receive a small commission that helps support the BBYFIT blog and YouTube channel. Thank you for your support!
INGREDIENTS:
46g Liquid Egg Whites
*Water (amount will vary depending on how much oats you use and desired consistency)
*Collagen (amount will be based on the product you choose) Unflavored (dual marine collagen) OR Flavored (grass fed, bovine collagen)
4oz Fruit
HOW TO PUT IT ALL TOGETHER:
Make the peanut butter in a separate container by adding water a tiny bit at a time until you reach your desired consistency. PRO TIP: try not to eat it all while your oats are cooking 😉
Next, pour the oats into a microwave safe bowl. Cover the oats with water and microwave for 1 minute. Remove the bowl from the microwave and give the oats a stir. Add the egg whites, stir again and microwave everything for another minute. Remove the bowl, stir, and microwave for an additional 30 seconds. (If you are including collagen you can either add it now OR with the oats at the very beginning *add more water if needed)
At this point you can dress up your Protein Oats anyway you like with fruit, hemp seeds, flax - WHATEVER floats your boat. Hope this helps you hit your protein goals in a simple and practical way that tastes delicious! Let me know in the comments below if you have any questions, try this recipe, and any ways you made yours fun and interesting.
ENJOY
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The importance of mobility, dynamic warm ups, cool downs, and foam rolling
The more we increase our activity without proper preparation, the more likely we are to incur injury. The best way to prevent injury, increase flexibility, mobility, and performance is with proper self care. Warm up dynamically, incorporate mobility drills, and spend a few minutes foam rolling CLICK FOR FOAM ROLLER (SMR - CLICK FOR SMR TOOLS) before training. Post workout don’t skip the cool down, stretch and SMR and of course make sure you are getting at least 7-9 hours of sleep. Our bodies build muscle and recover while we sleep and yet most of us rarely get adequate sleep each night. Check This Out
BBYFIT is a participant in the Amazon Services LLC Associates Program. If you click any of the links included on this page BBYFIT will receive a small commission that helps support this blog. Thank you for your support!
EAT SMART
TRAIN SMART
DRINK WATER LIKE IT'S YOUR JOB
SLEEP
FOCUS MORE ON N.E.A.T
MANAGE STRESS
EAT ADEQUATE PROTEIN
REPEAT
GOD BLESS
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Zucchini Fudgy Protein Brownies
We the people are divided...
ABSOLUTELY SHAMEFUL!
My fellow Americans, STOP! Please stop claiming to be "embarrassed" to be an American! Step back and take a good, long look at yourself and your life of freedom and privilege. Step away from pride and the mob mentality that so many have so shamefully attached to. Take responsibility for your actions and end the extremist behavior. It's ok to be angry, but it's how you express your anger that will define you. When you burn our flag, take a knee during our Nation’s Anthem, when you riot, fight your neighbors, deface your communities, spew hate while our children are forced to watch, you disgrace the lives of EVERY man and woman who fought and died to protect our freedoms that come with living in this great nation - ONE NATION UNDER GOD! You are stating that everything our service people continue to sacrifice is for nothing. There is a LARGE difference between freedom of speech (one of the many rights bestowed upon every American), and peaceful, educated, and respectful protest. If you are truly disgusted with your homeland and no longer wish to exercise your God given right to make peaceful change through due process, STOP talking about it and GO! If you think there is a country in this great big world that will willingly take you in after seeing how you react when you don't get your way in America, may God be with you.
“Donald Trump is going to be our President. We owe him an open mind and a chance to lead. ”
“The peaceful transition of power is one of the hallmarks of our democracy. And over the next few months, we are going to show that to the world.”
Consider what could happen if we slower and more thoughtful with our reactions. What if we intentionally came from a place of true listening rather than a vicious, unwavering desire to change the other person’s mind at all costs? The hypersensitive, all inclusive, “my truth” world we are living in has convinced the masses that validation is the definition of love. There was a time when we RESPECTED each other enough to have differing opinions. It was those opinions that sparked conversations that resulted in the betterment of our society. Being at odds and forcing inclusivity are equally destructive and neither are sustainable. We don’t have to agree to be united, we need only to be loving and respectful. To love doesn’t mean to condone and respect doesn’t mean we comply. In fact, the most loving thing we can do for eachother is to be honest, and respect one another by allowing autonomy AND have the freedom to change their mind.
UNITED STATES? Who are we and what have we become? If you respect freedom you will respect this process, stand behind the leader who was ELECTED, and execute your civil duty to hold him accountable. He works for US. Make whatever dictatorship comparisons you wish; just remember that President Elect Donald J. Trump "won" because whether you voted for him or not, WE THE PEOPLE, collectively, have the final say. He will not be sitting in the Oval Office because he has the political track record to prove that he is the best candidate for the job. Rather, the citizens voted and decided that Sec. Clinton, in spite of her experience, is not. THIS ALONE SPEAKS VOLUMES. We, as a Nation, have spoken. The masses decided that being fed up with government corruption was enough of a reason to have a billionaire, master negotiating, business man running these United States for the next 4 years - WE decided this race. WE THE PEOPLE put these two against each other and there could only be ONE victor.
Whether we agree or not the Nation has spoken. Don't wait until 2020 to make a difference. DO MORE & BE MORE! Be relevant DAILY in your community. Formulate your own opinions, STOP following the heard and decide NOW how you will "show up." Vote in EVERY election, choose wisely when you donate your money, volunteer your time to institutions that will make your desires come to fruition. Take action consistently and allow the POTUS the opportunity to teach us and the rest of the world a lesson - whatever it may be. It is through adversity that we learn the greatest lessons and reap the greatest rewards...IF and only IF we open to the opportunity.
Whether you truly wanted Hillary Clinton to be THE WOMAN to represent America, to be THE WOMAN our daughters looked up to or you just didn't want Trump to be the leader of our Nation it doesn’t matter now. There was simply no other respectable, reputable, qualified woman OR man for the position. WE THE PEOPLE CHOSE THESE CANDIDATES - WE DID THIS and now WE can CHOOSE to come together or allow everything we have worked for these past 240 years to virtually disappear.
The CHOICE is OURS...Choose wisely, for I fear it may be the last real chance we have to do the right thing.
How to train around life's challenges.
Regardless of how great our intentions, SOMETHING will always manage to interfere with our goals. Or will it? The truth is that we have control over how we choose to respond to life and what it throws at us. Whether it be an injury, career responsibilities, children, spouse, pet, whatever “IT” is, the world will continue to turn, time won’t stop ticking, and we need to learn how to roll with the punches. It is our CHOICE to fall prey to our excuses or be disciplined and overcome them.
I suffered a pretty serious injury at a time when I was finally starting to reach a new level of fitness and I allowed it to temporarily STOP my progress. I was busy feeling sorry for myself and I was convinced that I was doomed to fail. Thankfully I pulled up my big girl panties, snapped out of it, and got back to it with a new found drive to succeed.
If you are struggling with making time for yourself because you can't seem to manage what is going on around you, STOP - REFOCUS - COME BACK TO YOUR INTENTIONS - AND ACT ON THOSE INTENTIONS!
Motivation is fleeting so you must constantly fuel our goals through discipline. A great way to get started is to create attainable and sustainable habits. Set mini goals that will help you get to where you ultimately want to be. WRITE DOWN these goals and set a timeline for when you will accomplish them. Before you know it you will be miles closer to that goal that previously seemed practically out of reach.
Sooner or later we tire of feeling sorry for ourselves and wishing we were better. Take back control of your life now! Recognize that you are NOT what happened to you and suddenly excuses NOT to change will quickly turn to reasons why YOU are worthy of positive change.
Check out this video on how to work around an injury or how to simply adjust an exercise to suit your current fitness level.
God Bless My Friend~
5 Ingredient Protein Peanut Butter Cups
I was in the BBYFIT kitchen meal prepping and making my famous Peanut Butter, Banana Bon Bons the other night and had too much melted chocolate left over to just let it go to waste. I mean let's be real, no one should ever throw away perfectly good chocolate! So I decided to make my protein, oatmeal muffins and while I was at it I attempted a new delicious frozen treat and these incredible protein peanut butter cups were born!
ENJOY
💋
BBYFIT is a participant in the Amazon Services LLC Associates Program. If you click any of the links included on this page BBYFIT will receive a small commission that helps support this blog. Thank you for your support!
INGREDIENTS:
Lily’s Semi Sweet Baking Chips 3 Pack Lily's Semi Sweet
1 teaspoon FlavorGod Chocolate Donut Seasoning (optional) check out this Flavor God pack
PB&ME Powdered Peanut Butter PB&ME Link
Unsweetened Almond Milk
1 Rounded Scoop Vanilla Protein Powder Quest Vanilla MilkShake Protein Powder
DIRECTIONS:
Stir the Chocolate Donut Seasoning into the melted chocolate.
In a separate bowl, combine the PB2, Protein Powder, and Almond milk. Mix until a thick peanut butter constancy is achieved.
Spoon a small amount of the chocolate into a silicone mini muffin tray.
Cover with more chocolate
Freeze and devour!
Super Fast Fit Friendly Oatmeal To-Go
I am a big foodie who understands the importance of healthy, yummy tasting food. Unfortunately I spent years eating all the wrong things because of "Mouth Pleasure," thanks Joe Rogan, I can’t ever unhear that. LOL I didn't care how the foods I was eating negatively impacted my well being, I just LOVED how the food tasted. This lack of knowledge and self control led to years of illness, autoimmune diseases, and obesity. Once I realized I didn't have to sacrifice my need for taste bud satisfaction my whole "fit food" world changed. I just had to get clever in the kitchen. Now I take my favorite “naughty” foods and make them "fit friendly." Give this quick and easy breakfast treat a try. Play around with flavors and ratios depending on your goals and make it your own...Let me know how it turns out and if you have any helpful tips and tricks to make this recipe even better!
ENJOY
💋
BBYFIT is a participant in the Amazon Services LLC Associates Program. If you click any of the links included on this page BBYFIT will receive a small commission that helps support this blog. Thank you for your support!
1/2 Cup Gluten Free Organic Rolled Oats click to see what I use
3 Tablespoons Liquid Egg Whites
4-8oz Water
1 Tablespoon Chocolate Donut FlavorGod Seasoning (optional) click to see what I use
1 Serving Plain Greek Yogurt
1/2 Cup Fruit (mashed or chopped)
Combine oats, egg whites, and water in a microwave safe bowl. Stir and microwave for 1-2 minutes depending on the consistency you like your oatmeal. Mix in the rest of your ingredients, pour the oatmeal into a travel container and you're off!