The Cozy Zine - Health is Wealth

THE MAGAZINE COZY FANS HAVE BEEN WAITING FOR!

VOL.4

COZY

HEALTH AND WELLNESS Fitness Routine

Fitness is Wealth Health is Wealth Looking Good is Wealth

12 +

Articles of contributers fitness journey

THE RETREAT YOU DIDN'T KNOW YOU NEEDED PAGE 32

EXCLUSIVE!

PUSH PULL LEGS FITNESS ROUTINE PAGE 40

ELITERUNNER

CONTENTS FITNESS+HEALTH+WELLNESS

03 ME Learn how Freshman 15 truly transformed Samantha fitness, health, and wellness routine

09 MY WHY A story of a kid trying to achieve his dreams and being told he would not amount to much.

Instead of backing down he roared nine inches with a vengeance.

13 WHAT DOES BEING HEALTHY MEAN TO ME

A mother tells a personal story of loss and finding solace within to heal

11

HEART OF A CHAMPION

30

EXCLUSIVE!

PUSH, PULL, LEGS

19 MY JOURNEY TO PHYSICAL AND MENTAL PEACE

While some people therapy a man tells a story of how therapy changed his life

31

17

UNDER THE SCOPE

HEALTH, WELLNESS AND FITNESS

Being healthy means something different to everybody

Post-pregnancy is tough and challenging. Learn a mother overcame such challenge and found peace

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29 YOU WILL NEVER REGRET THAT WORKOUT

To some people therapy is conversing with another person but to others therapy is the sweat from moving and pushing your body and being at ease with the mind

32 THE ULTIMATE AIR BNB RETREAT How to manufacture your peace with your tribe.

Take that break, it is well deserved.

Curatorial Statement:

HEALTH IS WEALTH Health, wellness and fitness is a personal journey. We all embark on it for our own reasons. Despite it being a task that only you can accomplish for yourself, there is joy in knowing that others are on their journey.

Accordingly, the steps they take can help illuminate your path to your goals.

We all define health, wellness and fitness differently, but our hope is that as you flip through this volume at least one of the articles resonate with you.

We are all in this together. Health is wealth.

- The Cozy Boys

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by Samanths Bollers I began working out when I was 20 years old for purely shallow reasons. “Freshman 15” was very real and I repeated the same pattern sophomore year. However, during my junior year of college I decided that I needed to

ME

be more intentional about incorporating a fitness routine into my daily schedule in order to see certain changes in my body. I did not have access to a gym (because I chose to turn my life around during the semester that I studied away from campus) so I found an outdoor trail and began running two miles per day, six days a week.

It’s now eleven year later and running has remained a staple in my life (albeit closer to three days per week), as well as working out generally. Although I was initially motivated by superficial reasons, I’ve come to appreciate numerous other benefits of working out, the most important of which is its impact on my mental health.

Working out helps me to clear all of the day’s stresses and trials from my mind and focus only on my fitness goals that I’d like to achieve during each particular session. This is probably the only time that I don’t have at least ten different tabs open in my head, which allows my mind to

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completely feel at ease.

Unlearning: from unhealthy to whole I used to either hide behind my introverted personality, or overcommit and drive myself into the ground. The difference was stark and the transition was turbulent, but this pattern was home. Quite literally, it’s how I navigated feeling socially isolated as a child. I grew up in a predominantly white neighborhood, and everything about my personality and appearance as a black woman seemed to be wrong. This feeling of isolation, while always being surrounded by others, forced me toward two slippery slopes: productivity and food. Suffice to say, I had no control over my health.

But as an adult, I’m unlearning.

I’m unlearning my dependence on hyper productivity: the need to prove to others that I belong where I am planted. If my adult experience with health was a book, unlearning hyper productivity would be Chapter 1. There was a period in life where I was on a 2-week cycle of “complete-body-come-down” based on my obsession with producing work. Any fellow Jamaicans will know exactly what I mean, but for our other friends: this terrible physical state is a mixture of this year’s worst flu variant, crippling depression, and what feels like all of your nerves screaming at you at once.

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I’m also unlearning food as my escape, and I’m trying to abandon the urge to avoid emotional feelings with how food makes me feel. In my non-existent book on health, confronting food escapism would be Chapter 2.

During complete-body-comedown, you can barely look at a computer or phone screen, meaning you’ll definitely miss all responsibilities or commitments you have that day. While going through these symptoms, I easily convinced myself this was indicative of college stress, as 07. many of us normalize our own mistreatment of our bodies. But in January 2017, everything changed. My dad was admitted into the hospital after his nervous system effectively shut down and attacked his body. Our lives were upended and time stood still – my dad was young, energetic, working an impressive job, traveling a ton, and if I’m being honest, I learned hyper productivity from him. My dad is still disabled today from this attack, and although he’s taken a few years to be able to walk again and experiences ongoing pain, we are relieved that he survived. We are relieved that his mind and heart are still as fiery as ever. And in the meantime, I’ve been terrified that my body could completely shut down based on what I’m putting it through.

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II didn’t realize I was doing this until I started working with a therapist, but like most insights from a professional, it tracks. As a teenager, I used food to manipulate how I physically felt when my emotions felt too big.

Feeling a pang of hunger distracted me from classmates mocking my size in locker rooms.

Feeling overwhelmingly full helped me overcome frustration, anger, and heartbreak. I don’t know if I ever truly qualified for having an eating disorder, but I’m embarrassed to admit I had to ask my therapist how to have a healthy relationship with food at the age of 25. Escaping with (or deliberately without) food caused massive fluctuations in my sleep, energy, and weight as I began my 20’s. Food became my escape when I felt lost, and overeating or undereating only made me feel consistently worse. This pattern became extremely inconvenient and ultimately completely eroded my self image; moving up and down in sizes made me feel untethered because nothing about my experience in my body felt “normal”. It wasn’t until unpacking this pattern in therapy, and finding the courage to come out of hiding, that I was able to start unlearning. And it wasn’t until I started unlearning this maladaptive practice that I felt like I was in control of my health.

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Put bluntly, my health, wellness, and fitness practice is everything I am doing to unlearn these two habits. In the process of unlearning, my mind isn’t racing as I try to sleep, my body builds muscle faster, my weight has been stable, and my personality is changing; I am kinder, I laugh more, and I genuinely love the person I’m becoming.

I’m becoming more whole.

"Some attribute had departed from her, 05. the permanence of which had been essential to keep her a woman."

My “Unlearning” Routine Win your morning. Non-negotiable, I start my day with strong reminders of who I am. As a woman of faith, this means a daily devotional in the YouVersion Bible app (fun with friends!), 5 minutes of prayer, and 5 minutes of writing down what I’m grateful for (in other words, gratitude journaling). To maintain strong habits with my food routine, I also quickly line my stomach with some fruit and a full glass of water.

Balance your eating, and don’t get to an “empty tank”. I usually eat about six times per day – I’m on the go, so eating less, but more frequently works best. I use the Noom app to better understand my eating behaviors and more consistently nourish my body.

Workout 3-4 times per week. Strong preference for a gym workout (10 minutes abs + 45 minutes weights + 15 minutes cardio) through the FitBod app – weights have helped me feel strong, leading to improved body image and self-confidence.

Protect your mental state. Strong preference for working with a therapist and/or psychiatrist. Self-medicating with more workouts, more prayer, more journaling, or more of any other activity can feel less invasive, but may be your pride preventing you from getting to the route of mental or emotional patterns.

In case you’re wondering if all this self-reflection, unlearning, morning routine, balanced food, weight training stuff works… …It’s been 4 months since I started working on my unhealthy attachment with food, and about 18 months since I started detaching myself from hyperproductivity. I’m still unlearning, but in this time I have: Drastically improved my relationship with family members Completely eradicated panic attacks (used to be about 4x year) Gotten into my dream school & a dream job Consistently gotten 8 hours of sleep Lost 20 pounds Found peace & daily joy Been happy …and perhaps the last point is the most important of them all.

By: Lesley Ihionkhan

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MY ROUTINE, MY SANITY Shelbi Gicovi

I AM DEFINITELY NOT WHAT ONE WOULD CALL A MORNING PERSON. I HIT THE SNOOZE BUTTON AT LEAST TWO TIMES, AND IT TAKES ME ABOUT TWO HOURS BEFORE THE COBWEBS CLEAR. NONETHELESS, I’VE FOUND THAT ESTABLISHING A MORNING ROUTINE INCREASES MY HAPPINESS, BOOSTS MY PRODUCTIVITY, AND REDUCES MY STRESS FOR THE REST OF THE DAY. MY ROUTINE HAS ALSO HELPED ME ESTABLISH HEALTHIER WORK-LIFE BOUNDARIES—NARY AN EMAIL IS CHECKED DURING THIS TIME. CLEAR MY SPACE. SINCE I WORK FROM HOME, HAVING A CLEAN SPACE IS OF THE UTMOST IMPORTANCE. I SIMPLY CANNOT BE PRODUCTIVE IN A CLUTTERED SPACE. I ALWAYS SPEND THE FIRST TEN TO FIFTEEN MINUTES OF MY MORNING TIDYING MY APARTMENT, MAKING MY BED, SPRAYING MY SHEETS WITH LINEN SPRAY AND LIGHTING A CANDLE. I RECOMMEND CHECKING OUT THE CANDLES AND LINEN SPRAYS FROM HARLEM CANDLE COMPANY. HTTPS://WWW.HARLEMCANDLECOMPANY.COM/ SELF-AFFIRMATIONS. AT CERTAIN POINTS IN MY LIFE, I’VE FELT BURDENED BY A STRESSFUL JOB AND OTHER DIFFICULT CIRCUMSTANCES. WHILE I KNOW I’M FORTUNATE, IT CAN BE EASY TO GET CAUGHT UP IN NEGATIVE THOUGHT PATTERNS. I’VE FOUND THAT PRACTICING POSITIVE SELFAFFIRMATIONS AND REFLECTING ON LIFE’S BLESSINGS IS A GREAT WAY TO START MY DAY. MY 5-MINUTE GRATITUDE JOURNAL HAS GUIDED PROMPTS THAT HELP ME APPRECIATE THE PAST, ACKNOWLEDGE THE PRESENT, AND LOOK FORWARD TO THE FUTURE. HTTPS://WWW.AMAZON.COM/5-MINUTE-GRATITUDE-JOURNAL-PRACTICE-POSITIVITY/DP/1647397197 CENTER MY BODY. I DON’T ALWAYS WAKE UP WITH ENOUGH TIME TO WORK OUT, BUT I CAN USUALLY SPARE ABOUT THIRTY MINUTES. BEST PIECE OF ADVICE IS DO NOT NEGOTIATE WITH YOURSELF. IF YOU KNOW YOU WON’T WORK OUT IN THE EVENING, WORK OUT IN THE MORNING. FOR ME, THE PELOTON APP HAS BEEN THE BEST WAY FOR ME TO GET IN A FULL BODY WORK OUT QUICKLY. I DO A 15-MINUTE RIDE, 10-MINUTES OF ARMS AND SHOULDERS, AND 5-MINUTES OF CORE. EVEN IF YOU DON’T HAVE THE PELOTON BIKE, THE APP IS $12.99 A MONTH WHICH GIVES YOU FULL ACCESS TO THE ENTIRE LIVE AND ON-DEMAND CLASS CATALOGUE. INSTRUCTORS TUNDE AND ALEX WILL GET YOU RIGHT! HTTPS://WWW.ONEPELOTON.COM/DIGITAL/CHECKOUT/DIGITAL-30D

Indulge in Guilty Pleasures. After cleaning, expressing gratitude, and getting my heart rate up, I indulge. I usually take few minutes to scroll Instagram and Apple News to make sure I haven’t missed anything major in pop culture or world politics. I also keep up with sports at a high level, so I’ll usually turn on Skip and Shannon: Undisputed to hear their daily rants on Russell Westbrook while I make a cup of coffee.

Get Myself on Task. The last part of my morning routine is super important as sometimes the day can get crazy once I do start working. I try to combat getting overwhelmed by making a to-do list. Whether there are certain tasks I need to accomplish for work or in my personal life, I make a list in the morning. Is there a phone call I need to make? Is there a colleague I need to email by the end of the day? Then, I block off time on my work calendar to actually get these things done. At the end of the day, I might not get to everything but creating a list in the morning helps me feel in control of my life.

Honestly, we all know that mornings can be rough especially if you’re a night owl or work a demanding job, but establishing the routine that works best for you is the ultimate form of self-care and can lead to an overall healthier lifestyle.

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COZY ZINE 9

BEING HEALTHY ENCOMPASSES SO MANY THINGS. STANDARD METRICS THAT WE HAVE ALL BECOME ACCUSTOMED TO LIKE WEIGHT, CHOLESTEROL LEVELS, AND CARDIO CAPABILITIES PLAY A SIGNIFICANT ROLE IN DETERMINING HEALTH. BEYOND THAT, BEING HEALTHY MEANS THAT YOU ARE MENTALLY CAPABLE OF EMBRACING YOUR BODY. FOR AS LONG AS I CAN REMEMBER, I HAVE STRUGGLED WITH BODY DYSMORPHIA. I WORK OUT BECAUSE I WANT TO BE COMFORTABLE IN MY OWN SKIN. SOMETIMES THAT COMFORT COMES FROM IMPROVEMENTS IN THE WEIGHT ROOM; OTHER TIMES THAT COMFORT IS DERIVED FROM EXTERNAL VALIDATION.

GROWING UP, I WAS ALWAYS SKINNY AND RELATIVELY SHORT, AND I CONSTANTLY MAINTAINED A NEGATIVE PERCEPTION OF BODY. NO MATTER HOW MUCH I ATE, I WAS NEVER ABLE TO PUT ON WEIGHT. SIMILARLY, NO MATTER HOW MUCH MILK I DRANK, OR HOW MANY HOURS OF SLEEP I GOT, I NEVER GREW ANY TALLER. ENTERING MY SENIOR YEAR OF HIGH SCHOOL, I WAS 5’3” AND 103 POUNDS. I WILL NEVER FORGET MY HEAD FOOTBALL COACH WALKING UP TO ME AND SAYING “OKIE (THAT WAS MY NICKNAME BECAUSE NO ONE COULD PRONOUNCE MY LAST NAME), AT THAT SIZE, YOU SHOULD JUST QUIT AND BECOME A CHEERLEADER.”

AFTER BRIEFLY WALKING AWAY, HE CIRCLED BACK TO TELL ME, “I’M SORRY. YOU’RE NOT BIG ENOUGH TO BE A CHEERLEADER EITHER.” LIKE ANY OTHER ATHLETE, I HAD SUFFERED MY FAIR SHARE OF EMBARRASSMENTS IN MY FIELD OF PLAY. AS A CORNERBACK, I HAD BEEN BURNED BY RECEIVERS ON DEEP ROUTES, I HAD MISSED TACKLES, I HAD MESSED UP ASSIGNMENTS. THOSE SORTS OF THINGS HAPPEN. I CAN SAY WITH FULL CONFIDENCE THAT MY MOST EMBARRASSING MOMENT AS A HIGH SCHOOL ATHLETE CAME WHEN MY COACH MADE THOSE COMMENTS.

I FIRST STARTED WEIGHTLIFTING DURING MY FRESHMAN YEAR OF HIGH SCHOOL IN 2005. AT THAT POINT IN MY LIFE, I WAS WEIGHTLIFTING ALMOST EXCLUSIVELY BECAUSE IT WAS PART THE FOOTBALL ROUTINE. THE SHAME THAT I EXPERIENCED FROM MY COACH’S COMMENTS DROVE ME TO TAKE WEIGHTLIFTING AND NUTRITION SERIOUSLY. IF PUBERTY WAS NOT GOING TO COOPERATE, I WAS GOING TO USE THE WEIGHT ROOM TO PLAY A PROACTIVE ROLE IN TRANSFORMING MY BODY. WHEN I LEFT FOR COLLEGE IN 2009, I STARTED TAKING SUPPLEMENTS LIKE PROTEIN POWDER AND CREATINE ON A CONSISTENT BASIS, AND I PAID MORE ATTENTION TO THE COMPOSITION AND FREQUENCY OF MY MEALS. IT DID NOT HURT THAT I FINALLY HIT MY GROWTH SPURT IN COLLEGE. BETWEEN MY SENIOR YEAR OF HIGH SCHOOL AND SENIOR YEAR OF COLLEGE, I GREW OVER NINE INCHES AND GAINED NEARLY 80 POUNDS. DESPITE THIS DRASTIC CHANGE IN MY BODY, I AM STILL HAUNTED BY THE IRRATIONAL FEAR THAT I AM ONE POOR LIFTING SESSION, OR A FEW SKIPPED MEALS AWAY FROM THAT SKINNY 5’3” CORNERBACK RETURNING.

SEVERAL YEARS AGO, I READ A QUOTE THAT HAS STUCK WITH ME. “LOVING YOURSELF ISN’T VANITY, IT’S SANITY.” AS VAIN AS IT SOUNDS, A PORTION OF MY INTERNAL CONFIDENCE COMES FROM EXTERNAL VALIDATION. WHILE I DO NOT WORKOUT SIMPLY TO RECEIVE EXTERNAL VALIDATION, IT DOES PLAY A SUBSTANTIAL ROLE IN BOOSTING MY SELF-CONFIDENCE. LITTLE THINGS SUCH AS PEOPLE COMMENTING ON MY PHYSIQUE IN THE GYM OR RECEIVING A “LIKE” ON A BEACH PICTURE GO A LONG WAY IN HELPING ME KEEP THAT HAUNTING 5’3” KID IN THE REARVIEW MIRROR. TO MANY, THESE SORTS OF THINGS SEEM FRIVOLOUS, BUT THEY TRULY DO KEEP ME SANE. I CONSTANTLY FIND MYSELF COMPARING MY BODY TO OTHERS. I SPEND AN INORDINATE AMOUNT OF TIME OVERANALYZING SELF-PERCEIVED FLAWS AND DETERMINING WAYS TO CORRECT THEM. WHEN I KNOW THAT PEOPLE LIKE WHAT THEY SEE REGARDING MY BODY, IT HELPS ME LOVE WHO I AM AND WHO I AM BECOMING, AND THAT KEEPS ME SANE. BY MOST STANDARD HEALTH METRICS, I AM HEALTHY. MENTALLY, THE LOOMING PRESENCE OF THAT 5’3” CORNERBACK MAKES PROGRESS HARD. I STILL STRUGGLE WITH FULLY EMBRACING MY BODY FOR WHAT IT IS. THAT ASPECT OF BEING HEALTHY IS A WORK IN PROGRESS FOR ME, AND THAT PROGRESS IS NOT LINEAR. I HAVE SETBACKS JUST LIKE ANYONE ELSE. MY BELIEF THAT MY PHYSICAL AND MENTAL HEALTH WILL ULTIMATELY CONVERGE KEEPS ME GOING. THAT IS WHY I CONTINUE TO WORK OUT. BY: TEDDY OKECHUKWU

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COZY ZINE 10

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COZY ZINE 11

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RELAX LIKE NO OTHER

As someone who can easily sleep all day or watch reality tv for hours, I’m usually NOT the poster child for wellness. We often (myself included), have a picture perfect ideal of what successful wellbeing looks like and “lazy” activities don’t fit into that. However, my wellness journey has been all about learning and accepting that wellbeing is going to look different for everyone.

To determine what I should make part of my wellness routine, I think about the things that make me feel the most energized - watching tv and talking to my family. To relax after my workday, I usually call a family member while I cook dinner, then start an episode of whatever show I’m currently watching (right now it’s The Ultimatum). While a chaotic tv show isn’t going to promote wellness for everyone, it does for me and understanding that has been a huge step in making sure every day has a moment that’s just for me. So, my advice would be to figure out what works for you, integrate it into your daily routine, and don’t feel pressure to adopt a specific idea of wellbeing.

Cozy Zine 12

Kennedy Sapp

What does being healthy mean to me?

My idea of what it means to be healthy is constantly changing. My fitness journey began in 2013 for the same reasons that most people start their fitness journey; I wanted to look good. I was a new mom, and I wanted to be fine like those girls on Instagram! I gave birth to my sweet daughter, London Kai, in 2013. While I was overjoyed with most changes motherhood brought, my new “mom-bod” was not one of them! This was when I developed a consistent exercise routine consisting of primarily cardio and core exercises.

Some days, instead of traditional kettlebells, I would use my daughter as weights to spice things up!

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daughter’s death. My daughter’s cause of death was sudden infant death syndrome, which is the sudden and unexplainable death of children under one. During this challenging time in my life, I struggled to do basic day-to-day activities such as getting out of bed and eating, so most days, I didn’t. I grew numb from the pain. When I couldn’t sleep, I found myself at the gym one late night.

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By: Kimberly Boyd

I remember running on that treadmill like somehow running faster could stop the pain. I enjoyed the rush. It felt like my reality was suspended for a few short seconds when I was forced to focus on my breathing pattern or how to stop the treadmill before I fell on my face!

Those few short seconds were worth more than gold to me because for what felt like forever, I only felt pain. After that, I kept going back to the gym for the illusion of suspending time and emotions.

Eventually, I was at the gym every day.

Over time I began to create my own idea of what it means to be healthy.

This process was slow and gradual.

As I became more active, I noticed my diet’s influence on my performance at the gym and my enthusiasm for day-to-day activities.

As a result, I gradually eliminated beef, pork, fried foods, and sugary beverages from my everyday diet.

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I strive to eat more home-cooked meals and drink less alcohol.

Looking forward, I will constantly look for ways to improve my diet to nurture my physical and mental health. Exercising continues to play a significant role in my grieving process. It also serves as a healthy coping strategy in my day-to-day life. I continue to exercise at least four days per week. This allows my brain to release a steady flow of dopamine, serotonin, and endorphin —all healthy chemicals that your brain releases that make you happy.

My initial idea of what it means to be healthy was solely superficial and cosmetic. However, my unique journey taught me that being healthy is defined by an individual’s overall physical and mental wellbeing. Don’t be mistaken; there are still days I exercise to be fine like those girls on Instagram! When you look good, you feel good!

"My idea of what it means to be healthy is constantly changing"

DECEMBER 2022 | ISSUE 10

"When you look good, you feel good"

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KEEPING MY PEACE By: Kalif Jeremiah Very few things keep me sane.

In short: my family, music, and being active.

In a perfect world I would be in the gym 5 days a week, cranking out consistent sets. But that simply isn’t realistic. Balance is hard to come by with the schedule I have, so I do my best to incorporate exercise wherever I can. Any day that cracks 50 degrees is automatically an outdoor basketball day - whether that’s walking to the nearby park to get a few shots up, or dribbling around the crumbling, make-shift court that is my backyard. Most often, though, my exercise is show prep. Getting in shape to perform and deliver on every syllable for an entire set is not easy to do. My priorities are music and family, then everything else. So when music demands I be in shape, I do it.

For a long time my motivation in sports was competition. I’ve always wanted to be the best in everything that I do. That drive had me coming home from football workouts in High School just to workout again at home. I took any chance I could get to improve and separate from those around me. While this made me a better player, it also took the joy out of a sport I loved.

As we evolve, so do our preferences. High school Apollo loved the structure and day-to-day grind of being on an organized sports team. 25-year-old Apollo, not so much. I enjoy staying in shape, but I prefer to do it on my own time, adapting my workout based on how I feel in the moment. It’s allowed me to make working out something I do for fun (and long term health of course), not something I do for competition. The spirit of competitiveness still comes out when I’m on any court or field, but for the most part, I like to keep that separate from my relationship with health. I’ll leave the pursuit of winning to music.

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HEALTH, WELLNESS AND FITNESS BY: ASHLEY ANYU

“GET YA MIND RIGHT!” – MY THOUGHTS ON EMBRACING GROWTH AND ADAPTING TO CHANGE.

The human body is amazing. Above all other things it can do, it is the source of life. In May 2020, during the height of year one of the pandemic, I became pregnant. Like all expecting mothers, my body changed every day – adapting to provide the most suitable environment possible for my growing baby. I felt empowered while pregnant, beaming with pride (through my mask) as I enjoyed showing off my baby bump whenever I left the house. I didn’t bare my belly to the world like Rihanna, but I could relate to the same sense of pride and joy she must be feeling right now.

Pandemic pregnancy provided me with several luxuries that I greatly appreciated in comparison to what I thought it would be like. I did not have a lengthy commute (from the bed to my home office!), and a kitchen and bathroom were always a few steps away. On the contrary, I couldn’t go to prenatal yoga or spin classes like I always envisioned I would to keep me consistent with my fitness regimen. Instead, my treadmill and yoga mat were tucked in the corner, rarely used during quarantine. I spent less time focusing on my physical activity levels and retreated to meditation and other mindfulness exercises to keep me sane amid the challenges and troubling realizations of the world that surfaced that year. Prior to the pandemic, I rarely meditated or spent time in my own thoughts. I often ran from silence and moments of reflection.

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…and then I gave birth to my son. While I embraced the waves of changes I experienced physically while pregnant, I was not always gentle with myself during the first six months postpartum. Despite my husband’s reassurance that I was in fact superwoman, I often felt insecure. The absence of a baby in my “baby bump” made me feel like I no longer had an excuse to carry the extra pounds. I slowly began to refocus on my physical being in a way that was not beneficial to my mental. My postpartum journey was an introduction to a new me. A whole new body. A whole new person I thought I was excited to meet until I first met her.

With help of a therapist and a couple months on Zoloft, I was able to mentally reach a place that allowed me to identify with my new self. Moreover, this resulted in the greatest actualization of this period of my life – my understanding of the mind-body connection. In hindsight, I can now laugh at how trivial many of those self-defeating thoughts were but during that period I struggled to believe that I would once again feel like “myself.” And that, I believe, was the problem. We as humans are made to grow, adapt and change. Although uncomfortable, we cannot reach what is destined for us if we strive to remain the same or “get back” to where we have departed from.

One of my favorite spin instructors (who coincidentally was also my pediatrician) often said “Get ya mind right!” before and during a major climb during class. I figured this was his signature motivational catch phrase, though it has since become my everyday mantra. Whenever I saw triggering postpartum “snapback” posts or unrealistic lists of all the things first-time moms should do to be “successful,” I would remind myself to get my mind right – to focus on the things I can control, and trust in my own process.

One year postpartum and I can confidently say that I am now smaller than my pre-pregnancy (and pre-pandemic) weight, mentally in a stable place, and growing deeper in love with my husband and son every day. As I approach my 30th birthday this August (shoutout to all my fellow Leos!), I am eons beyond where I thought I’d ever be at this point in my life. I acknowledge that I have been afforded a certain set of privileges, however I choose to live each day to the fullest, I work hard, and I am not afraid to admit when I need help. If nothing else, one thing I hope you’re able to take away from this is to regularly check-in with yourself, be honest with yourself, and find what it takes to help you get your mind right when you feel you aren’t where you want to be. Stay physically and mentally aligned, friends!

COZY ZINE 18

MY JOURNEY TO PHYSICAL AND MENTAL

peace DR. WILL ANYU

COZY ZINE 19

In 2021 without realizing it my weight had spiked to almost 300 pounds. Because of the global pandemic, I allowed myself to eat my feelings and neglect my health goals. Additionally, during this same period, my mental health had reached a critical point. To give you a visual, I had always been a relatively fit person. In fact, for many years I prided myself on my athletic physique, but in my later twenties, one thing I did not count on was my metabolism slowing down and it became immensely difficult to keep up my physical goals. The problem was not necessarily that I did not enjoy going to the gym, it was more so my poor eating habits. I have always found the gym as a sanctuary of sorts as it was the one place I could focus on my workout and escape even for an hour or so from the struggles of life. But due to long work hours, intense academic responsibility, and often trading gym time for a happy hour, over the years, the weight slowly packed on.

To be honest, it didn’t hit me that I was overweight until April of 2021. During this period, I started to experience simple tasks becoming more and more difficult. For instance, walking up the stairs would cause intense pain in my knees and my lower back would ache as I leaned over the sink to wash the dishes. Concerned that I had a real medical condition, I went to see my doctor. My case was so extreme he instructed me to start attending physical therapy (PT) once every other week.

Coincidentally, around this period, a close friend of mine was also struggling with his weight and decided it was time to do something about it. When he approached me with the idea of getting fit, I jokingly told him, “I can’t get abs because I love baby back ribs too much.” To this, he laughed and informed me that I didn’t need PT but instead I need to lose some weight as I was “fat a*** f***”.

Even at this point, I did not realize I had a problem, but the day before my wedding I stepped on the scale and was shocked when it read 280 pounds. This was a real wake-up call as this is the heaviest I had ever been in my life. With this reality check, I decided I needed to get myself in order. Additionally, unlike my past attempts, I realized to drop the weight, I had to get my eating in order and make the gym a priority instead of an option.

As a kid, I had always hated vegetables and the thought of adopting a healthier diet scared me. For so long, I was able to eat whatever I wanted and still look how I wanted. But now, it was time to change, not only for myself but for my wife and son.

Over the next year, I changed my eating habits; adopted a healthier diet; focused on ensuring my body received the nutrients it needed; as well as created a consistent workout schedule thanks to the Peloton my wife convinced me to buy. Fast forward almost a year later, I’m down over 80 pounds and feel the best I've felt in years.

COZY ZINE 20

With my physical in check, it was time to focus on the mental. Coming from an immigrant family, the notion of seeking help, especially mental health is shunned and often looked upon as a taboo. For so many years, I had kept so much hidden and fooled myself with the notion that I had to be strong and any thought of sharing my feelings or showing emotion would be viewed as weakness. In fact, I recall informing a close family member that I had started therapy and was met with, “are you crazy, if you needed someone to talk to why didn’t you come to me”? The sad part about this interaction was, that not once did they stop to realize that I was in therapy because of familial issues.

Since the spring of 2018, I have been in-and-out and back into therapy. Through my sessions, I have not only learned about myself but also, I have learned how to understand my emotions as well as develop effective skills geared at understanding the world around me. This is important for several reasons, as a black man, I was often taught; that I had to be strong; I had to be brave; showing emotions was weakness, and crying was simply something a man did not do. This ideology of toxic masculinity is something that has been interwoven into the fabric of our culture since the beginning of time. We see it everywhere, in the media, in sports, in society, and honestly, in every aspect of life.

It’s funny, years ago I remember watching the iconic scene from the Fresh Prince of Bel-Air when Will broke out into tears while emotionally asking Uncle Phil a pivotal question, “how come he don’t want me, man”? In these seven words, Will captured a question I had battled with my entire life. Like the fictional character, my father was not present nor to the best of my recollection ever in my life. Although I have accomplished things many would find exceptional, I often remember asking myself questions such as, why he didn’t want me or why wasn’t I good enough. In fact, as my wife and I prepared for our first child, I realized my greatest fear revolved around the question of, would I be a good enough father for my baby boy.

With nowhere else to turn, I remembered how therapy helped me in so many other aspects of my life. With this, I decided to dive back into it and find the answers to questions that hunted my mind. To be honest, I’m still working through many of my issues. But the one thing therapy has shown me is, that I do not bear the sins of my father. I get to decide who I want to be and what kind of man I show up in the world as. My name is Dr. Will Anyu and I cry, I am emotional, I don’t have all the answers and I am a flawed man. But also, I am a great father, a wonderful husband, a brother, a cousin, and a friend who cares deeply for those around me.

COZY ZINE 21

I close this article with this, if you are not who you want to be, decide to become who you are destined to be. Instead of looking to the past, make the decisions today that will allow you to see the results tomorrow. One of my favorite quotes reads, “we were born to make manifest the glory of God that is within us. It is not just in some of us; it is in everyone. As we let our light shine, we consciously give other people permission to do the same (Marianne Williamson).” To this end my friends, if you want the sixpack and the biceps to match, get in the gym and ensure your diet is on point. If you are struggling with your mental health, find a therapist and get the help you need and rightfully deserve. Because as the quote states, “by allowing your light to shine, you give others permission to do the same.”

COZY ZINE 22

My Morning Routine:

5:30 am: walk my doggie 6 am: workout for 30 mins (early bird gets the worm!)

7 am: cook breakfast (I usually aim for a smoothie or yogurt with fruit) 7:30 am: glam session (light make-up… nothing crazy) 8 am: Head to work!

My Night Routine: Wash off the make-up beat Currently using Curology for facial routine! Works wonders!

Walk my doggie (great excuse to get that body moving) Bedtime: super important for overall wellness. Everyone needs a recharge!

HEALTH AND WELLNESS: A LOVE/HATE RELATIONSHIP By: Marlique Plaisime When I think of “health” and “wellness” I picture super toned fitness instructors with bodies that just seem unattainable and unrealistic. I think to myself “How will I ever get a body like that…?” If the pandemic has taught us anything, it’s that with a little bit of time you can achieve a heck of a lot more if you put your mind to it. So I took a challenge to get serious about my health and wellness and read all that I could get my hands on. For example, did you know that serious health complications can be linked to horrible dental hygiene? This is code for: make sure to floss every night …no exceptions (no judgements here).

In all seriousness, being healthy has become a lifestyle for me and it doesn’t just start with adding exercising to your daily routine. We only get one body so why not take care of the body you have? My health goals used to be “get rock-hard abs before the summer” and that was just ridiculous trying to put my body through rigorous workouts just for 3 months of the year. Now my health goals are for a better purpose such as healthier digestive system, clearer skin and healthier nails. Whatever your health goals are make sure to continue to work towards that goal and be proud of yourself for taking the steps necessary to be healthy.

COZY ZINE 23

C O Z Y

C O Z Y

Mind, Body, & Spirit Justin Elliott

In life, we often struggle due to overcompensating

Their identity becomes solely wrapped up into a

our imbalances.

physical image. For others, the singular focus becomes making the world make sense in their

Some imbalances are rooted in insecurities — “we’ve never succeeded on our own” so we wouldn’t dare to take the path less traveled (what if it results in a less lucrative career?). Other imbalances are just a mirror of the unhealthy environments of comfort we’ve built.

We surround ourselves with like minded folk. Parrots of our worldly thoughts, who can get blocked, unfollowed, cut, clipped from our daily lives if they infringe on our idea of living our “best” life.

mind…but then they become lost in it… overthinking every single decision. Others become obsessed with making sure they are spiritually sound, to the point that they can lose touch with reality, but more importantly lose touch with the people around them that care for them the most.

For this reason I am not in favor of just having some workout routine 5 days of the week that helps you maintain a slimmer body. Nor am I in favor of keeping your mind constantly occupied with work and “productive” activities. I believe that your health journey should be one that focuses on complete

And then there are the moments where we see so

balance. If you are doing 45 minutes of a physical

much that needs to be done, that we simply stall our

exercise plan, carve out an additional 10 minutes to

lives. We don’t answer texts, we barely leave our

focus on your mental, and another 10 minutes to

rooms, we distance ourselves from what brings us

focus on your spiritual. You will have a tendency to

solace (faith, meditation, journaling, etc). We are

make those activities the exact same, but I challenge

aimless. In other words, oftentimes we have a self

you not to.

imposed glutenous impulse to our devouring egos, insecurities, and apathies that lead directly to massive imbalances in our personal health journeys.

I believe a large part of these imbalances come from us either over indexing on one facet of health or not indexing at all. I’ve seen it too many times before. For some, the gym becomes their escape to the point it’s their only escape.

Journal, Draw, Meditate, Breathe, Record Music, Take Pictures, Pray, Be Still.

Do whatever you need to find balance. I promise you your new, slim, and muscular frame will mean very little if the spirit and mind within that frame are lacking.

Exercising only works with repetition. Focus on building ALL of you. So you can be the healthiest, most complete version of yourself.

COZY ZINE 24

65 AND COUNTING ....

BY: DOUG SPENCER As of sitting down to write this, I’ve worked out for 65 weeks straight. I had to count the weeks—and I still can’t believe it!

Prior to my current streak, I hadn’t worked out consistently in years (and never for this long). It’s a pure coincidence that my streak began during the month of January when most people commit to mental and physical lifestyle changes.

For me, my move to a brand new city was the real spark. It was a fresh start that made it easier to build new, healthier habits, and a chance to have those habits spillover into other areas of my life in a foreign place.

I’ll never forget my first week back in the gym because the soreness was so bad I couldn’t bend my legs to put on socks. That was a reminder of just how long it’d been, and it created this whisper in my ear that said, “maybe working out is a terrible idea.”

But I’d counter my self doubt: what if I did quit working out because I was too sore? Well, eventually I’d have the idea to try working out again. If I followed through, I’d be in pain and unable to get socks on like before! I convinced myself that I might as well only deal with this extremely rough patch one time.

I only committed to working out twice per week; I didn’t want to burn out. The goal was to create a sustainable shift in my life. I wasn’t training for other people or the beach—this was a journey with no timestamp. I was training to prove to myself that I really wanted it, that I really could be disciplined about taking care of myself.

Before I knew it, a month had passed and I’d hit the gym twice per week. I was barely getting sore after hard workouts at that point. That small win was extra motivation to keep going. This is applicable to any sort of long-term goal but especially with physical ones: there’s not a whole lot of tangible changes immediately. You’re planting seeds in hopes that they’ll grow over time. You just have to keep watering them.

COZY ZINE 25

One consistent month turned into three. I wasn’t trying to be physically active anymore. I was physically active. The habit shift had solidified and I could be confident in that. Then—and only then—did I increase to working out three times per week. A few months later, I increased to four times.

I don’t want to give the impression that s*** was sweet just because I’d incorporated physical fitness into my routine. Life was still lifing; not every day was a good day. And because I was pushing myself to workout more times each week, the odds were increasing that I was pushing myself on days that weren’t so great.

I’ve definitely dragged myself to the gym on bad days. On those days, something could’ve gone wrong in my personal life or professional life—or both.

But there I was. And every single time I left the gym feeling better than when I walked in. It was always worth it even if I tried to talk myself out of showing up.

Let’s move beyond the gym itself for a minute, though. Working out has absolutely had the spillover effect on other areas of life I hoped it’d have.

I definitely sleep more. My body wouldn’t recover from workouts without sleep (leading to injuries, etc.), so I had to prioritize it. And of course our brains function better with more sleep despite the hustle culture that tells us sleep is a weakness. I actually might work fewer hours (because I sleep more), but I know I’m far more productive with the hours I do have because my brain is able to focus.

I definitely eat better. This is for similar reasons to the extra sleep. I’m not a vegan, calorie counter, or anything like that. But I’m much more conscious of what I put into my body. This gives me much more energy as well.

As you might imagine, after 65 weeks in a row of working out, I’m much stronger and leaner than I was not too long ago. Most importantly, I’m happier.

I’m more resilient. What started out as a small ripple, working out two times a week, has transformed into a tidal wave of momentum and confidence to aggressively pursue any goal I set—whether it’s big or small.

I’m happy to share a piece of my story in this space because I hope it’ll touch someone who reads it. I wish health and happiness onto you, too.

COZY ZINE 26

W A L K

W I T H

I N T E N T I O N

BY: MIN. MATTHEW RIVERA I N

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COZY ZINE 27

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COZY ZINE 28

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- COZY ZINE -

YOU’LL NEVER REGRET THAT WORKOUT

I was building in my world away from outside interference. My passion for sports and competing didn’t fade, but my idea of fitness grew into a desire to test my limitations.

After a short track career in college, I began my new fitness journey centered around personal goals and not tied to any

BY: GLYNN CHATMON

sports. I loved the camaraderie of sports

The class lined up for recess, and we

teammates, but I looked forward to

made our way to our concrete

learning about my new fitness interests. I

playground, a vacant church parking lot.

started sprinting, bike riding, running,

All of my peers were running around

participating in fitness classes, and

playing games while I was picking up

powerlifting.

and the strong bond I carried with my

rocks by myself. At that time, I stuck to myself and refrained from playing with

I view working out as a form of therapy.

the other kids. The few times I did play

Whether running on the track or bike

with others, I always played a role that

riding on the lakefront, I can escape from

required little to no movement because

whatever issues or worries I might face and

they would say, “You’re too slow.” I didn’t

focus entirely on my workout. After

think much of it and was just as happy to

finishing, I feel more clear-headed and

be outside and not stuck at a desk. At

ready to tackle other challenges ahead of

that age, barricading myself in my room

me. Despite being a valuable escape, I still

and playing with Legos was my definition

struggle at times to be active after a long

of fun.

day at work. There are even periods of weeks or months I might not do anything

High school was an incredibly formative

substantial. However, the one thing that

period. I had years of experience playing

has always stayed constant is I never regret

sports ranging from swimming, ​

the feeling of getting up and completing a

taekwondo, basketball, soccer, volleyball,

workout. It may be the endorphins that

football, and track. I had competed in

surge shortly after training or the idea of

many competitions and felt the thrill of

moving closer to my fitness goals, or maybe

having a crowd cheer for me. I was no

even the mental clarity. I always feel better

longer a loner and made many friends.

after a workout.

Sadly, I had a knee injury at the start of

My challenge to you reading this is to get

my sophomore year that required surgery

active in whatever capacity you can. That

and left me on the sidelines for most of

may be taking the stairs for a day instead of

that year. I remember feeling like that

relying on the convenience of the elevator.

rock-collecting kid who hadn’t found his

Or walking outside during your lunch break

place in the mix with others. However,

and taking in what nature offers. Or signing

this time I felt alone. A week post-

up for that class that your friend or

surgery, I began to focus on my physical

coworker has been telling you about for

therapy exercises. I wanted to be better

months. No matter what you decide, follow

than before the injury and return to my

through and focus specifically on what you

teammates. At first, I felt weird training

want to accomplish for your health. Notice

and doing the therapy by myself. After a

how you feel before the workout and an

couple of weeks, I found comfort in the

hour after you finish. If exercise is not a

quietness. While my teammates were on

part of your typical routine, you may feel

the field, the court, and the track, I was

beat, sore and tired. However, I guarantee

in the weight room grinding to beat

you will feel better about yourself knowing

yesterday’s version of me. My body

you got through it and that you are making

became analogous to those Legos from

positive steps toward a healthier lifestyle.

my early childhood.

COZY ZINE 29

PAGE 23

GOAL MAGAZINE

PUSH, PULL, LEGS

THAT INCREASE ATHLETIC PERFORMANCE

Monday-Push

Wednesday-Pull

Workouts: Bench Press x 12 reps/ 3 sets (go down 4 reps the heavier the weight) Incline bench press x 12 reps/ 3 sets (go down 4 reps the heavier the weight) Dumbbell Pec Fly x 12 reps/ 3 sets (go down 4 reps the heavier the weight) Seated Cable Chest Fly x 12 reps/ 3 sets (go down 4 reps the heavier the weight) Cable Tricep Extension x 12 reps/ 3 sets (go down 4 reps the heavier the weight) Dips x 10 reps/ 3 sets Diamond Push Ups x 10 reps/ 3 sets

Workouts: Barbell Row x 12 reps/ 3 sets (go down 4 reps the heavier the weight) Lateral Pulldowns x 12 reps/ 3 sets (go down 4 reps the heavier the weight) Seated Cable Rows x 12 reps/ 3 sets (go down 4 reps the heavier the weight) Biceps Hammer Curls x 12 reps/ 3 sets (same weight) EZ Bar Curls x 3 sets of 21's Pull up x 10 reps/ 3 sets Chin ups x 10 reps/ 3 sets Dead hang x 30 secs

COZY ZINE 30

Friday-Leg & Shoulders Workouts: Barbell Front Squat x 12 reps/ 3 sets (go down 4 reps the heavier the weight) Barbell Overhead Press x 12 reps/ 3 sets (go down 4 reps the heavier the weight) Walking Lunges 30 meters / 3 sets Dumbbell lateral raises side and front x 12 reps/ 3 sets (go down 4 reps the heavier the weight) Leg Extension x 12 reps/ 3 sets (go down 4 reps the heavier the weight) Leg Curl x 12 reps/ 3 sets (go down 4 reps the heavier the weight)

CHARITY OGBEIDE

UNDER THE SCOPE

MORNING ROUTINE

HEALTHY GOALS = BEING HEALTHY

I don't do anything too crazy. No Tookie William's workouts lol. I typically use the elliptical for 30-40 minutes followed by weights. A new workout that I've grown accustomed to that I found on TikTok (shame on you if you aren't using TikTok)

In my opinion, being healthy is

12-3-30 Treadmill workout

contextual state of being. We know

Incline to 12

that the BMI (Body Mass Index)

Set Speed to 3

scales is racist and categorizes most

Walk for at least 30 minutes

black bodies as "overweight.", Being healthy is my lifelong journey towards improving my physical, mental and spiritual health.

My health goal is to have a six pack.

Surprise surprise lol. I try to get tested at least once a quarter to assess my blood pressure, cholesterol, and overall health. My goal is not to only feel comfortable in my body but to also minimize the chance of a preventable health issue from occurring.

DETAIL >

NIGHT ROUTINE I typically try to head to bed as early as possible so that I can feel fully rested.

Feeling fully rested allows me to get my day started earlier and increases the likelihood that I will head to the gym in the morning.

COZY ZINE 31

THE COZY ZINE V.4

THE ULTIMATE AIR BNB RETREAT

BY SEAN H. PALMER "Seriously, let go of your hectic plans…and plan something radical. Plan something for yourself that speaks to your soul, revives your spirit, and makes beautiful memories."

Last year took my friends and I for a loop.

Some of us experienced lost through death. Others learned of parents’ severe illness, and I have been working through my own trauma and disposability in a world that says I’m never enough. Add to that, the pressures to be everything for everyone, the madness of US politics…then five Black men found themselves – well, we were all tired, and in need of care.

Normally, when we get together (and we get together regularly), we turn all the way up! And, that’s a lot of fun. But, in this moment what we really needed was space to rest, talk, reflect, and consider one of MLK’s most important questions: “Where Do We Go From Here: Chaos or Community?” So what did I do for me and my crew, I planned the Ultimate Air BNB Retreat.

I must admit from the jump, that my own commitment to this plan was inspired largely by Instagram and Twitter personalities The Nap Ministry, E.N.D., and Rwenshaun. And so, let me invite you into the Ultimate Air BNB Retreat.

COZY ZINE 32

First things first, determine the crew (and sponsor the one in need and doesn’t have it). Benevolence is good for the soul. So, start by deeply considering who is in most need of a trip, and who can afford to take the time away and unplug. For this, I suggest that you don’t take the person who is super extra, and who is always “a whole lot.” We all have that friend. Don’t take them. But, do consider the friend who's grieving, who had a rough year, and the one who really tries to make it happen for others – take your strong friend! I would say keep the list under 6-8, but get a house big enough to accommodate at least 2 more.

Secondly, choose the space with the good scenery. Hear me out, you should always, always choose the space that provides the most immediate positive, sensory response. Choose the place with breathtaking views. Choose the spot where the sounds of the ocean, mountain or desert can be heard easily, particularly for the early morning riser or the late nighthawk. Both will spend time gazing out the doors when all is quiet.

THE COZY ZINE V.4

Thirdly, no cheapies (but take the friend who can’t afford to go). Agree, from the outset, that you are willing to take the friend who is a “have not”, and that they will get the same exact experience as everyone else, without complaint or guilt.

For us, we took a younger brother who had just lost his cousin to gun violence. Shit’s real. But, we decided that when we plan things, go places, even buy stuff, no man would be left out. We also chose not to turn into accountants when we parceled out food duties, the wine and liquor duties, or the wellness activities. We sought to be fair, but we understood that each of us was in a unique fiscal space. The first rule of thumb in a benevolent retreat is not to be that guy. Know your budget, but don’t be a cheapie.

Fourthly, recognize the need to be on and off a schedule. For us, we sought to maintain the time of our in-house massages, and yoga situation. But for meditations, conversation, food, and walks to the beach to clear our heads, we allowed for lots of freedom…especially freedom from schedules. Also, we intentionally made time for rest and simply sitting in our own rooms. This was very important, because sleeping is deeply “radical” as the Nap Ministry would say…and our survival and joy is dependent upon doing what enslaved ancestors could not, rest (idea courtesy of the nap ministry)!

COZY ZINE 33

Fifthly, have someone intentionally plan the food situation. For us, we decided to provide one cocktail that would help relax us. I love whiskey so I chose a dark boozey drink, while others brought artisan beers, and their fave wines. However, when it came to food, while we all split things, we honored the wish of the best cook. If they said get the steaks, the steaks we got. If they said rice crispy treats, we got the stuff to make them too. In any case, it made it easy to eat with ease. Now if you really ballin’, remember those extra rooms I was talking about, bring a budding Chef along…who can cook your meals, hang out in one of your spare spaces, and chill too. I highly suggest this!

Sixthly, do some new shit! For us, we hired masseuses for 3 hours worth of service, we hired a yoga instructor for a morning meditation experience, and we sat with a book that pushed us to ask real questions about where we were and what we needed in our individual lives. Now none of that may be new to you, but that was new to our broke asses, but everybody participated, and everybody needed it.

Seventhly, is that even a word? Create little care packages for each person going.

In our case, I used wooden cigar boxes, then hopped over to a few stores and filled each box with snacks, small champagne, cozy socks, artisan soaps, candle, and tobacco adjacent products. Upon arrival, each person had a box in their room, waiting on them, along with a notebook for consideration of larger ideas.

THE COZY ZINE V.4

At some points on our retreat, we found ourselves singing together, other times listening to trap music, other times uno, spades, checkers, and scrabble consumed our attention. There were times where we sat and talked about family, stress, and skepticisms. Other times, you might find us praying or meditating on the porch with a glass of wine in tow.

All of these things should happen on your retreat. And it should still be a bop or a vibe. And, it should still be picture worthy, just in case you want to post inspiration on the gram. So right now, greens, tans, greys and whites are in my retreat color palette.

Fresh fruit and fresh Ethiopian coffee, paired with steak potatoes in the evening, are a part of my taste profile. I smell salty air, with touches of rich tobacco and vanilla. I see blue skies and water and even sand. I hear a mellow playlist that includes: Maxwell, Snoh Aalegra, Esperanza Spalding, Teyana Taylor, Sade, Janet Jackson chopped and screwed.

Seriously, let go of your hectic plans…and plan something radical. Plan something for yourself that speaks to your soul, revives your spirit, and makes beautiful memories.

COZY ZINE 34

Reading List: Red Lip Theology by: Candace Benbow Dressed in Dreams by Tanisha Ford What Doesn't Kill You Makes You Blacker by: Damon Young Heavy by Kiese Lamon

The Ultimate Air BNB Retreat Cheat Sheet Sound: Cigar Box Gifts: Color Pathway: Maxwell – Pretty Wings Journal Neutrals Janet Jackson Chopped and Screwed – Any time, Pin Greys Any Place Champagne Browns Dwele (First Two Albums) – Truth, Cigar Greens Teyana Taylor – Wake Up Socks Blues Luther – Never Too Much Artisan Soap Pale shade of Yellow Sade- Cherish The Day, Paradise Candle Anita Baker - Angel Snacks D’Angelo – Cruisin' Flip Flops Goapele – Closer To My Dreams Room Sprays Esperanza Spalding – Black Gold Shot of Liquor Safa Liron – Rise Michelle Ndegochello – Don’t Disturb This Groove Ledisi - Alright Bungalow Collect - Gold

Day 1– Just Arriving: Rice Krispie Treats Homemade Artisan Pizzas Lemon Pepper Chicken Wings Fresh Fruit Water with Lemon and Limes

COZY ZINE 35

Food

Day 2 – Full Day of Shenanigans: Fine Coffee Fresh Fruit for Smoothies Juice Bacon Pancakes Maple Syrup Sandwiches & Chips Spiked Pouch Drinks Steak Potatoes Asparagus Rolls Spiked Arnold Palmers

Day 3 – A Day Out and About: Whiskey French Toast Bacon Grits Salmon Croquets Fresh Coffee Juice Sangria

Inspire May 2022

Coze Zine Vol. 4