Financially Fit in 2014

Happy New Year Lovelies!!

I hope that your holidays were AWESOME!  You know, now is the time of year where people focus on goal setting and change.  Everyone focuses on different aspects of their lives depending on how well or not so well the progress was in the previous year.   Of course I will be helping you all get physically fit and healthy, but I wanted to take the time to provide you with a tool to assist you in becoming financially fit.  

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It is very important that you are financially fit, because it provides you a way of life which includes food, shelter, leisure, entertainment. etc.  I am by no means a consultant, accountant, or financial analyst.  I am providing you this information from my own research and personal experience. There are key ingredients to consider when focusing on getting fit. They include:

1. Being HONEST
2. Setting your BUDGET
3. Assessing your progress
4. Adjusting your BUDGET

You have to write out all of your expenses down to how much you spend at the vending machine.  Just be honest.  You can even take your monthly bank statement and find out where all of your money is going. Some banks even provide you with a summary of your spending.  Use this if it is available to you.  Next, set a budget after you have reviewed your expenses.  Write down how much you want to save per week or per month and then work from there.  Once you set your budget, abide by it for a month and then assess your budgeting for the month.  If changes need to be made, make those adjustments and follow the new budget for the next month.  Once you have a sustainable budget in place, FOLLOW IT.

You have to hold yourself accountable.

Here is an example of a monthly tool you can download and use.  There are plenty out there including daily and weekly tracking tools as well.    

You have to start somewhere.  Go ahead and get started today.  There isn't a better time for you to begin.  Start NOW.


Until Next Time,

MACROS: Carbs, Proteins and Fats Oh My!

Happy Eve of Christmas Eve Lovelies!

The holidays are here and I am sooooo excited!   Christmas is by far, my most favorite Holiday of the year.

As you can tell by the title, this is far from a Christmas post.  Well, if you are focusing on your health and want to gift yourself a healthier lifestyle, then I guess you can consider this somewhat of a Christmas/holiday post.

If you are wondering how to lose fat, build muscle, or just maintain then knowing your MACROS will assist in helping you reach your goals.  To put it simply, the term MACROS is short for "Macronutrients" which are the nutrients that provide you with calories or energy to live.  There are 3 macronutrients that you will need to be familiar with while tracking your progress:

• Carbohydrates
• Proteins
• Fats

According to your weight loss/gain goals, you will need to know how much and often of each to consume.  Each macronutrient has its own benefits for the body.  Each macronutrient also accounts for certain number of calories per gram.  Carbohydrates provide 4 calories per gram.  Proteins provide 4 calories per gram.  Fats provide 9 calories per gram.

The Friedman Sprout 

CARBOHYDRATES:

Carbohydrates are used as your main source for fuel.  They are mainly found in starchy foods such as grains, potatoes, fruits, and dairy products.  Carbohydrates can also be found in vegetables, beans, and nuts. Complex carbohydrates take longer to digest and offers more of a continual and stable flow of energy. Simple carbohydrates provide an immediate or a spike in the blood sugar and is broken down quickly making the need for more in order to sustain blood sugar levels.  Complex carbs consist of potatoes, grains, breads made from whole grains, oats, and fruit in its natural state.  Simple carbs include candy, soda, honey and sugar.  45%-65% of your daily caloric intake should consist of carbohydrates.

PROTEINS:

Protein is the most abundant nutrient in the body next to water.  It is important for growth, cell regeneration, muscle building and preservation, tissue repair, etc.  Protein is mainly found in meat, poultry, fish, dairy, nuts, beans and vegetables.  Once consumed, protein is broken down into amino acids, which are the basic building block for proteins.  10%-35% of your daily caloric intake should consist of protein.

FATS:

Don't misconstrue FATS.  Not all fats are bad fats.  Your body needs healthy fats for growth, protection, and energy.  Fats are found in meat, fish, butter, dairy products, vegetable, nuts, lard and grain products.  Saturated fats remain solid at room temperature.  Unsaturated fats remain in its liquid form at room temperature.  Unsaturated fats are found in oils and plants.  Fat is the last nutrient to digest in the body.  20%-35% of your daily caloric intake should consist of fats.

Whew!  Now with all of that being said, lets get on to calculating your body's needs for the day.  Remember, your body's needs all depend on what you are trying to achieve.  I found a MACRO calculator that I like and I think it would be a great start for you to find out how much of each macronutrient you should be consuming.  Click HERE to calculate your MACROS. I've also included a shopping list of items that fall into each of the macronutrient categories.  This is designed to help you with choosing what to include in your meals once you have your MACROS calculated.

MACRO NUTRIENT SHOPPING LIST

Let me know if you have any questions.  I wish you well on your quest to a healthier lifestyle!!

Until Next Time,

Hair Products That Work For Me

Good Morning Lovelies!

A few months back, I told you all that I was stuck in a hair rut.  But guess what.......I am out of that rut!! Thank God!!  At the end of July, I visited Natural Resources Salon in Houston,TX and I had my ends trimmed.  I prepped my hair before going by washing, detangling, conditioning and sectioning the hair.  My hair felt wonderful after I left the Salon.  The ladies there were very nice and they have great quality of work.  Check them out if you are ever in the area.   Trust me, I will discuss my favorite products soon.  Ha!

I have not visited a salon in years, so this was a nice outing for me as well as a wonderful experience.  I will more than likely visit them again when I am due for another trim.  I usually trim my own hair about once a year, but I wanted to go and have it trimmed professionally just to switch things up a little.
 
After getting my hair trimmed, I was able to run my fingers through my hair without feeling any knots or scraggly ends.  My hair was also full of body when I left.  This was due to the conditioner I used to prep my hair.  You guys, I had never used John Frieda's Full Repair Full Body conditioner prior to getting my hair trimmed, but it was in my stash and I decided to use it on that day.  I am so glad that I tried it.  I have been using it ever since as it has become one of my favorite conditioners.  The conditioner provides me with enough slip to aid in detangling.  It is also great for regular conditioning and deep conditioning sessions.  I love it!  It leaves my hair soft and bouncy.

Cantu Shea Butter Leave-in conditioner and Dax Pomade in the green jar are my other favorite products.  Yep, Dax.  I use these products each time I style my hair on wash day.  During the week I will moisturize my hair with spritzes of water and seal it with Dax.  You all, my hair is always soft and manageable.

It is very important that you find what works for YOUR hair.  Too often individuals are more  concerned about the ingredient lists for hair products more than they are about the ingredients that are in their food which goes INTO their bodies.  I am not saying that you need to ignore what you are putting on your hair.  I am not saying that at all, but make sure you don't knock a product just because it is listed on the "Natural Hair Rules and Guidelines" that are floating around out there.  Be mindful of what you are putting on your hair and scalp and listen to your hair to see how the product is affecting your hair and scalp.   

Dax Pomade has mineral oil/petrolatum listed in the ingredients list and I know that some naturals stray away from products that contain such ingredients.   If it works, use it if not leave it alone.

My hair rut was overcome by doing something different.  I went to the salon and had my ends trimmed and I found a new product that consistently gives me results that I love.  My hair is flourishing in its healthiness and its ability to retain length.

What are some of your favorite products?

What products do you avoid?

How did you overcome a hair rut if your were ever in one?

Have a wonderful day!

Indulgenceiskey

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Chiffon in the Sun: 4 Cool and Comfy Outfits for Summer Fun

Hello Lovelies!

Forever 21

I have been loving chiffon tops this season.  They are so versatile.  They can be worn to work with a cami and slacks for a more conservative look.  You can also opt to wear them for a day out with your boo or with the girls.  I have put together 4 looks that incorporate chiffon tops with shorts and comfy shoes for a day of brunch and shopping.  What has been your favorite piece of clothing this summer?

Until Next Time,

Indulgenceiskey

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Summer Must Haves

Hello Lovelies!!
I hope that each of had a wonderful holiday on yesterday.
 

Source

Below are some items that will be a part of my summer arsenal.  They are in no particular order.  I just listed them in the order that they came off of the dome.  Feel free to share what's on your list of summer must haves.

1. Evening Primrose Supplements
2. Bronzer
3. Sunscreen
4. Water
5. Free Flowing Dresses
6. Water and Glycerin spritzer
7. Revlon Pallette
8. Hair Accessories
9. Body Splashes
10. Nail Polishes

I will expound more on the evening primrose supplements and sunscreen in a later post so stay tuned!

Until Next Time,

Indulgenceiskey

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Science Improves The Sheen Level In Natural Hair

Good Morning Lovlies!

Science Improves The Sheen Level In Natural Hair by Terez Howard

“It requires a very unusual mind to undertake the analysis of the obvious.” - Alfred North Whitehead

I like to believe I’m someone with such a mind. When we look at our natural black hair, many of us lament that our curls and coils lack shine. While we love our hair, we might find ourselves secretly longing for more luminous locks.

I have good news and bad news. Here’s the bad news. Tightly kinky, coily hair will never have shine. Scientifically speaking, shine (when it comes to hair) is a reflection of light. Straight, wavy and loosely curly hair textures reflect light well and thus naturally produce a high degree of shine. The twists and twirls in tightly coiled strands makes reflecting light on a shine level impossible.

I also have good news. This zigzag hair texture can and does have sheen. Between each zag and zig, tiny reflections of light peek through and create sheen. In turn, this sheen can be enhanced by the wonders of science.


The Cuticle’s Role

The outer, protective layer of a strand of hair is called the cuticle. The more flatly your cuticle lays down, the more light those strands reflect, and the more sheen your natural hair emits. Your acidic natural hair has a pH level of 4.5 to 5.5, and you can smooth and close the cuticle layer by using natural products close to your hair’s pH.

But before you decide to only apply products to make your cuticle lay down and close, know that your cuticle must be opened to some degree. The pH level in water is 7, or neutral, meaning that when you cleanse or no poo your hair with water, you lift your cuticle open. This is a good thing because common sense tells us that we humans need water to survive, and water helps natural hair to thrive.

Warm water opens the hair’s cuticle, while cool water helps to seal it. A final rinse with cool water will encourage sheen. Water does even more than that, but let’s first talk about one amazing little plant.


One Must-Have Product That Encourages Sheen

I’m going to assume that most of you naturals have moved beyond the days of slathering your scalps in grease. Did you know that the pH level in mineral oil, the primary ingredient in most hair greases, is 10.5? That extremely high pH level raises your cuticle out of control, failing to moisturize your hair and weakening it to the point of possible breakage.

According to Livestrong.com, aloe vera gel has a pH level of 4.3 and can wonderfully smooth your hair’s cuticle. With a level so close to your hair’s pH, aloe vera gel is bound to make your coils have tremendous sheen.

Remember how I said that water opens the hair cuticle? Well, when you apply aloe vera gel to wet hair, your hair cuticle will not only seal more readily, but will be infused with the nutrients found in aloe vera gel. This penetration into the hair shaft and follicle gives your hair luster and strength.

Aloe vera gel can be purchased in organic, pure forms. I recommend these types of products because if you don’t carefully read the product labels, you might find that aloe vera gel is the 12th ingredient on a long list of ingredients. The farther down on a list an ingredient appears, the less of that ingredient is in a product. That means there could be less than 1 percent of aloe vera gel in a product.

So, it might be obvious that natural black hair appears duller than other hair textures. However, it is not doomed to remain dull. We have science to thank for that.

Terez Howard, who has been researching natural hair for 5 years, endeavors to help ladies learn more about their precious tresses, including remedies for damaged hair.

Be sure to show Ms. Terez Howard some love at Naturalicious Hair.  Thank you Terez for sharing your wonderful article with us!

Until Next Time,

 Indulgenceiskey

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Your Words are Powerful

Your words are powerful beyond measure.  Your thoughts are your words' vision.  Be mindful of what you say and think.  If you REALLY believe what you speak, it has no choice but to come to pass.  There can't be any doubt whatsoever in the back of your mind because doubt hinders the outcome.  I truly believe that God gives us the power to create things that can easily blow your mind or other's minds.  Have you ever really digested the Bible Verse Ephesians 3:20? Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us, ²¹ to Him be glory in the church by Christ Jesus to all generations, forever and ever. Amen. 


If you, your family member, or a friend is facing an illness please believe that healing can take place.  You have to believe WITHOUT a grain of doubt.  The person that is ill has to believe WITHOUT a grain of doubt as well, no matter how hard it might seem.  Speak the healing and visualize that person walking, talking, eating on their own, or doing what it is that they want to do. 


You know, God is a repeat performer.  By this I mean, think of something that He has done for you in the past.  Now think about what you are facing at this moment.  He brought you out of a dark place before.  He brought your dreams to pass before.  He provided for you when you thought there was no more time left for it to be done.  If He did it for you once before, He is well able to do it again.


Begin to declare what you want.  Don't say "I wish I could go back to school".  Instead say "I am going back to school in the fall" or whenever you want it to come to pass.  The key here is that you MUST believe that it can happen.  You MUST declare it.  You MUST prepare for what is about to happen.  Go on and buy your backpack.  Go on and research the internet about what it is that you will be studying.  Make yourself a class schedule and post it up in places where you can see it and be reminded of what it is that you will accomplish.


YOUR words are powerful when they align with your thoughts and emotions.  You are responsible for your own happiness.  Sometimes you have to take time to experience the quietness.  Get into a place where you will not be bothered (your closet, your bathroom, your garage, etc.)  Begin to focus on what it is that you want out of life.  Picture yourself being in that position or place.  Keep that vision at the forefront of your mind and claim it.


Please take the time and focus on yourself every now and then.  This doesn't mean that you are being selfish, but you have to be fulfilled.  You want to feel good.  There's is nothing like feeling GOOD.


Have you ever just had a moment where you were sooo happy and you didn't know why?  Things could be chaotic all around you but you still feel good.  That is the good feeling that I am talking about.  There is nothing like it. 


Create your next hour.  Create your tomorrow.  Create your future.  You have the power to do so.  God gave it to each and every one of us.


Be blessed,

Indulgenceiskey


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How to turn $5 into $100+

Hello my darling readers!
I want to share some interesting information that I came across.  Have you built up your rainy day savings? Do you have and emergency fund?  Do you have a plan on how to start saving?  Well take a look at the video below.  It will give you a road map on how to turn your $5 bills into 20s, 50s, even 100s.   This is  a way for you to start out small and get in the habit of saving.  Enjoy!






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Love you all!

Work It Out Wednesday: The Importance of Fitness From a Personal Trainer's Perspective

Hello my lovely readers!

Today I want to introduce to you Ramon (personal trainer) and his perspective on why fitness is important.  Enjoy!

Why is fitness important?
I think fitness is important because it's the core of healthy living that ranges from longevity all the way to an energy standpoint. Being fit, in my opinion, will pay dividends in other elements of your life that are indirectly related.

Why is it important to include weight training in your fitness regimen rather than just doing cardio all of the time?
Weight training is essential because it, simply put, builds up muscle. Weight training (and don't forget about stretching) is important, especially as you get older, to maintain healthy muscles around joints which can/will deteriorate over time.

What does your weekly workout routine consist of?
It consists of weight training 3-4 times a week (hour max) and cardio at least once a week but up to 3 times.

Do you have a special eating plan that you follow. If so, would you share it with us?

Well this one is interesting. I do not have a specific eating plan that I follow. I think it's important to know your body as far as eating goes. I've heard people say "this will go straight to my thighs"...and then eat it.  Once you know your body, I think you need to establish what your goals are for your body from that point and then let that dictate what your eating habits should be. I believe most of us over 21 know what we should/could eat and the effects it will have.  It's discipline, based on what you want to accomplish.

Will a female become bulky by lifting weights?

Here's a simple answer. Females won't become bulky as easily because of the genetic differences but you can/will put on mass by lifting heavy weights.  Once again you need to know your body and know what maximum weight you can lift on different exercises. This will determine how much you should be lifting depending on your abilities. Too often people try to start working out with a partner and do what they do (injury risk) or guess and only do a percentage (not efficient).

Will a female gain weight while lifting weights?

Well that's another interesting point...weight. Too often the men want the weight gain (I was one) and the women want the weight loss.  It should be more so lowering your BMI and most importantly the LOOK.  You may not lose weight if you incorporate the weights into your exercise but you will know if you're benefitting with the size change, appearance change, and the "feel" of muscle compared to fat.

What is BMI?   

Body Mass Index.  The ratio of fat vs. muscle based on your body composition or make up.

It looks as if you are very disciplined. What is the key to staying disciplined and maintaining what you have accomplished?
Mind over matter. Being healthy/fit/active is a lifestyle change. I think once you work in the fitness to your life as a regular part (like we do everything else) you will see the benefits before you know it.  I have my weak moments too, but I try to not "reward myself" too often and not let myself get too busy where I neglect my health for too long a period of time. It's easier to modify than it is to start from scratch.

Is there anything else that you would like to share with us?  

Yes. I have some key POINTERS.

• Trick your body by changing up workouts, even if it’s just a different position.
•   Know your limits
•  Know your body response time
• Make it a habit

Thanks Ramon for giving us this wonderful information!  Don't forget to check out his BLOG! 

Until Next Time,

Indulgenceiseky

Work It Out Wednesday: Food Journaling

What did you eat this past weekend?  What did you eat yesterday?  What did you eat this morning?  If you answered each of those completely, then you are on it!  For those of you who didn’t, I have something for you.

Many times we find ourselves working out regularly and eating “kind of” right, but the scale still seems to tip in the wrong direction.  One solution that I have found to be eye opening and helpful is the process of food journaling.  This helps with being accountable.  This helps keep a tab on what you have eaten and how much of it you ate.  One key to food journaling is to do it each time you put something in your mouth, whether it is one almond, a bottle of water, a piece of gum, etc.  You will be surprised at the amount that you ate or didn’t eat during the course of a day.  I am not saying to carry your journal with you everywhere you go throughout the office but whenever you do get a few cookies from Mary in the next cube or you taste Ricky’s homemade banana nut bread, be sure to journal that as soon as you can. 

 

Did you know that the key to weight loss is to burn more calories than you consume?  I know it sounds simple but that is where most of us go wrong.  Sure, we only had one bagel with a little smear of cream cheese, but what we didn’t know was that accounted for almost 400 to 600 calories.   This doesn’t include the orange juice or beverage of choice.  Depending on how many calories you try to eat or not eat in a day, those calories are a significant portion of your intake.  Believe me, I am not a fan of counting calories but when I do I really begin to see how important watching your calories can be.  Every little calorie contributes to something.  If you journal what you eat then at the end of the day or week you can go to Calorie King to tally up your total caloric intake.  Calorie King allows you to search for a specific food and it gives you that item’s total calorie amount.   

Weight loss is the result of 80% of what you eat and 20% of exercise.  I have a suggestion.  For one week try to journal your food and at the end of the week take a look at what you have written down.  If you want to take it a step further, get a sewing measuring tape and measure your arms, thighs, midsection, etc at the beginning of the week and then retake your measurements at the end of the week to see if you have had any positive results.  If it turns out that you didn’t have positive results, revisit your food journal and see where you went wrong.  

Be accountable.  Let’s get and stay fit! 

Until Next Time

Indulgenceiskey

Work It Out Wednesday: Stretching

Hello my lovely readers!    

I want you all to do something for me.  Think back…..when was the last time that you gave your muscles a good stretch?  Well if you had to think back further than a week, then keep on reading.  For those of you that do stretch on a regular basis keep on doing it and you keep reading as well.  I am not leaving anyone out.

 

Did you know that:

•  We have over 600 muscles in our body
• Stretching helps improve your flexibility
• Stretching your muscles helps to prevent injuries
• It is normal for people to lose about 1 percent of their lean muscle mass per year after the age of 40. (Taken from here)

     

I could go on and on with the benefits of stretching, but just from the short list alone, you can see that stretching is very important.  With over 600 muscles in our body, something has to be done to keep them up to par.  We have muscles that we can control and ones that we cannot.   For the ones that we have control of, we should at least maintain them.  After any type of exercise, you should stretch.  Your muscles will become tight and therefore shorter.  You have to stretch in order for them to lengthen back out and grow. 

Have you ever began your day and realized that you were sore in a particular area?  Well that could have resulted from numerous things, but when it comes down to it stretching is a part of the solution to you relieving the soreness.  

When you are flexible, you become less prone to injuries than others who are not.  I am not talking about karate kid flexible, but flexible enough to move your muscles freely without much resistance or tension.  Think about this; if you sat down in your car and bent the wrong way or stepped up into your Truck/SUV and pulled up the wrong way, you could set yourself up for an injury.  I know that might sound simple but injuries do occur from simple movements which will usually tell you that you need to stretch more. 

Losing muscle may not produce a red flag for you, but if it does just remember that you can lose what you don’t use.  Get into your thinking pose again……. now think back  to when you use to run, walk more often, workout, or do some type of physical exercise.  Your muscles had a nice little shape to them.  Now take a look at them now.  You can see that the shape is not there like it used to be.  It’s because you have lost some of that muscle.  I am not saying that your muscles will just disappear completely but you can see a difference.  Even if you work out often, if you skip a week here or there, you still lose some muscle.  It might not be a lot, but there is a little reduction there.  

Be careful while stretching and hold each stretch at the point of mild tension or tightness, not to the point of pain.

DO NOT stretch cold muscles as they are more prone to injury in this state.  Warm them up first with some type of cardiovascular movement.

DO NOT stretch after muscle strains or ligament sprains.

DO NOT stretch when muscles or joints are inflamed, infected or hurt.

DO NOT stretch after a recent fracture.  

Here are few ways that you can incorporate stretching into your daily routine or life. 

• When you are applying your lotion to your legs stay bent over for about 10 seconds then come back up.  Do this for a total of 3 times for 10 to 20 seconds. 
• While you are sitting at your desk at work, monitoring the kids in the hallways, walking to your car, etc stretch your arms.
• Stretch while you are watching the news or your favorite TV program

Click on this link to see photos and directions for stretching exercises for you entire body.

I just want you all to become more aware of how important something as simple as stretching can be.  We only get one body so let’s treat it well and take care of it.

Work It Out Wednesday: V8 V-Fusion Juice

Happy work it out Wednesday!

Today I will be expounding on how those of you who skip breakfast can workout a quick nutrition solution by drinking an 8 oz  glass of V8 V-Fusion Juice.  The difference between the regular V8 Juice and V8 Splash is that the regular V8 juice contains vegetable juice and V8 splash contains fruit juice, but V8 V-Fusion contains both.  In one 8 oz serving you get a full serving of each of your recommended daily servings of fruits and veggies. You also get to put antioxidants into your system i.e. vitamins A, C and E.

Vitamin A: Needed for vision and healthy skin. 
Vitamin C: Important for healthy bones, teeth, and your immune system. 
Vitamin E: Also needed for healthy skin and is used by your body for protection against cell damage.
 

Why do you skip breakfast?  Could it be due to time, not being hungry, or do you just not like to eat in the morning?  First, I want to let you know that breakfast is essential in getting your metabolism (fuel for the body) revved up as well as balancing your body's internal system.  Think of it this way.  If your car's tank is on empty before you pull out of your driveway, you already know that you will not get the best performance out of your vehicle.  Better yet, it might clunk out before you get to your destination.  Your body responds the same way.  Try to get into the habit of eating or drinking something that is nutritious before you start your day.  At first, your body might be in shock for a few mornings, but it will begin to thank you for it.

I am recommending V8 V-Fusion Juice as an option because it is quick, easy on the palate, and nutritious.  I tried it for the first time and it was good.  I had the Pomegranate Blueberry flavor.  It wasn’t too sweet or bitter and it had a very smooth texture.   I want to try the Peach Mango next.  V8 V-Fusion comes in Pomegranate Blueberry, Strawberry Banana, Peach Mango, Tropical Orange, and Açai Mixed Berry.  Take a look at this link for more V8 V-Fusion frequently asked questions.

Remember, your body needs the right type of fuel in order for you to get the best performance out of it.  Take care of it and it will take care of you. 

Until Next Time,
Indulgenceiskey

 

Fall Is Here!

Happy first full day of fall!

You all know that along with the new season comes new hair regimens, wardrobes, goals, etc.  Take a look at my fall post from last year (click here).  The tips are the same but not my regimen.  My regimen for this fall will include moisturizing, sealing, protein treatments, more buns and twists ( these have become my staples), and scalp cleansing.  My list is pretty short but very important for what my hair needs and loves. I incorporated scalp cleansing because I have been working out more and with that comes the sweat.  I want to keep the salt build up from the sweat as minimal as possible.  Sure, my scalp is cleaned on shampoo day, which is usually day 7, but what happens in between workouts?  Well, around about day 3 or 4, I plan to try and apply conditioner to my scalp and rinse with water.  I will continue to shampoo on my normal shampoo days.  As you can see, I  have incorporated shampooing into my regimen.  I was on a no poo routine for a while, but I decided to incorporate sulfate free shampoos into my regimen.  

Here's to healthy and beautiful hair!

Until Next Time,

Indulgenceiskey