Monday, July 21, 2014

Six Min.

I thought six min. was no big deal but this six min. leg workout was a beast for me today.

Your body is a gift, be good to it ... You have the privilege, opportunity, and responsibility to give something back by becoming more”

Supplements I love

Acai is one of my fave, it has so many health benefits:

Genesis Today Organic Acai 100 Liquid 32oz

Energy Levels
Açaí supports the body during times of stress and fatigue. It contains high amounts of naturally occurring vitamins and minerals, essential fatty acids (EFAs), protein, and plant sterols. It also contains concentrated amounts of anthocyanins. These nutritional components support our body's energy production and reserves.*

Healthy Appearance
Açaí has the highest source of cyanidin 3-glucoside - a potent plant compound with phenomenal antioxidant and anti-aging properties. Its abundant essential fatty acid profile nourishes the skin with nutritive good fat and oil that is easy to assimilate.*

Açaí berries contain unique antioxidants such as cyanidin 3-glucoside and flavonoids. These powerful free radical scavengers help to neutralize harmful agents in the body.*

Cardiovascular Health
Açaí contains plant sterols (particularly Beta-Sitosterol), which are phytochemicals that help maintain healthy cholesterol levels in the body and all aspects of cardiovascular and heart health.*

Barlean's Omega Swirl Omega-3 Fish Oil Lemon Zest -- 16 Fl Oz

Barlean's Omega Swirl Omega-3 Fish Oil Lemon Zest - Some benefits of fish oil are :

  • lowers blood triglyceride levels
  • reduces the risk of heart attack
  • reduces the risk of dangerous abnormal heart rhythms
  • reduces the risk of strokes
  • slows the buildup of atherosclerotic plaques
  • lowers blood pressure
  • reduces stiffness and joint tenderness associated with Rheumatoid arthritis
  • An omega 3 fish oil supplement may also help improve or prevent the following:
    • cancer
    • Alzheimer’s disease and dementia
    • depression
    • heart disease
    • ADHD
    • diabetes
    • hyperactivity
    • arthritis
    It has also been shown to improve a person’s ability to concentrate and just think clearer in general. Need more, fish oil is also highly recommended by nearly every well respected strength and conditioning coach, trainer, and diet/fitness/nutrition expert of any kind as one of the few supplements that should be taken by anyone with the goal of building muscle, losing fat, or improving their fitness level or athletic ability in any capacity.

    New Chapter multivitamin is the only vitamin for me:

    Organic herbs and cultured whole-food complexed vitamins & minerals work together to promote optimal health and condition- specific benefits – not just address nutrient deficiencies.*

    Every Woman is a probiotic whole-food complexed multivitamin formulated specifically for the needs of active women.
    Energizing herbs including organic Maca and organic Schizandra provide stress support and promote dynamic energy levels.*
    Cultured, organic herbal blends provide energy & stress support and promote hormone, immune system, heart, and digestive health.*
    Two-a-day formula is easy-to-take, easy-to-digest, and can be taken anytime – even on an empty stomach!

    These products are what work for me personally and everyone's health needs are different so you should consult your doctor before starting any supplement!!!


    Thursday, July 17, 2014

    Keep it healthy

    You will feel better ...

    Have a green smoothie ... it's so good for you.


    Oh yeah baby!


    Turning The Page

    My life story is tough to categorize. The beginning of my story was a total tragedy, and everything in between has been such an adventure of love, opportunity, growth, and disappointments too. I'm turning the page and stepping out of  my Real Estate shoes and starting a new career in fitness which has been a huge part of my life for so long.  At this point in my life, I want to do something meaningful and give back to at risk children so I will be mentoring through the YMCA's mentoring program and teaching aerobics with music for kids and I'm crazy pumped about it. I'm high on life and the emptiness I felt as a young girl has been filled with the possibilities. Speaking of turning the page in my life. I will turn 42 on Sunday and someone asked me if I'm feeling some type a way about it ... I have to say I'm embracing it and I'm going to ROCK 42 like it was 22 ...
    Walk That Walk Money
    Got this from a place I call my own ... thought it was cute ...

    Saturday, July 12, 2014

    Aerobic workout for kids

    I'm creating a super fun aerobic workout routine for kids and I'm so pumped and feeling blessed to take part in helping the kiddos get and stay fit. Looking for some fun music ...

    Aerobic dancing can be a great way  for the kids to have fun, start their blood pumping and get  their bodies in shape.

    What Is Aerobic Dancing?

    The word aerobic means "with oxygen" but aerobics usually refers to any kind of activity that gets your heart pumping and your muscles using oxygen. Aerobic dancing involves any kind of exercise put to music  It's recommended that kids  get at least 20 minutes of good aerobic exercise three times a week, so aerobic dancing can be a fun way to stay in shape.

    Aerobic Dancing - What Makes A Good Workout?

    • Warm-up - We Start off moving to something slow for about 5-10 minutes which will prepare you for more vigorous activities. Starting an aerobic routine too quickly can lead to injuries 
    • High Impact - After warming up, your main aerobic routine should last about 20-30 minutes.
    • Cool Down - Spend the last 5-10 minutes of your aerobic dance routine cooling down and relaxing. This will give you a chance to stretch your muscles and let your heart rate slowly come down.


    Monday, April 28, 2014

    Let's get a revelation

    Most of  us subconsciously don't like waiting or starting small! We want big results right now! Sometimes we know where we want to go, all the small steps it takes to get there, we don't want to take. Work equals results and it takes time ... small doors open up to big rooms.

    Workout for today

    Stability ball prone glute life and jump roping, an easy workout that gets real results.

    lay your stomach on the ball, hands on floor, keep your hips on the ball, keep one leg on floor and left the other up hold your glute and put down. keep your head up and enjoy.

    Saturday, April 26, 2014

    My Dream

    I had this dream where I'm standing in the parking lot of my daughter's school and it's raining so hard that the water was past my knees, I'm holding my son in my arms and I started running across the parking lot towards my car and the sky split in half, it was the most beautiful dream.

    “Who Am I…?”

    "I am not my title"
    The world defines people by the title they hold and often times we take on the worlds definition of who we are and that's an emotional and spiritual roller coaster that I just can't ride.

    I'm gave up the need to say look at me, at what I have done, my value, worth and identity is in Jesus not in what I have done because the truth is, we can do nothing without him anyway.


    "I am not what I have"

    I refuse to let  things  determine my identity. The square footage of my house, what kind of hand bag I carry  to what kind of car I drive. I'm not a hater, it's a blessing to have nice things, I just know that we are blessed to be a blessing.

                                                         "I am not my looks"

    Most of us brown girls struggled at some point in our lives with having dark skin because the world told us we were not pretty.  I say to my brown sisters, God created you on purpose and loves you so you should love you too.

    We all want to look good and that's all good but I won't get caught up in the world's ideas of what's pretty ... Let's have a pretty heart.

    I am loved by Jesus ...





    Thursday, April 24, 2014

    Dance with life

    Happy Thursday!

    I'm not afraid of change. Life is moving it's feet fast and I've decided to stand up and dance with it. I release everything that has held me back. I feel empowered to be my best and say yes to life, open my heart and give it away.  The future can be scary because it holds the greatest potential for pain, and rejection. The unknown lives there ,  But it also has the greatest potential for happiness, joy, and love. It unlocks the door  to  adventures and opportunities.

    Wednesday, April 23, 2014

    Body, mind, spirit

    We may not be able to choose what happens to us at all times, but we can choose how we respond, what we put in our bodies and what we think about.

    My Body

    I make choices daily to eat raw veggies because it makes me feel better.

    My Mind

    I have learned to look at life with excitement. Create beautiful surroundings that make me smile.

    My Spirit

    My spirit is a reflection of my character. Faith, prayer ... Because of Jesus.

    What is life without passion?

    I enjoy many things but I have passion about my health, I'm fascinated with real food and what it can do for the body.

    I'm not the best cook and don't always enjoy cooking but I get real satisfaction from feeding my family healthy foods.

    All it takes is one small step towards a healthier lifestyle ...

    Want healthy skin?

    Growing up in the foster care system as a child, I was not introduced to many veggies and the few I was intorduced to, had me pinching my nose and gagging. I know that I make such a big deal out of drinking green smoothies that you might think you will become "Wonder Woman" if you drink them.

    Wonder Woman
     I do have Softer,  less breakout-prone skin, more energy and mental clarity,
    Green smoothies provide a rich source of minerals thanks to the dark, leafy greens. All of the bone-building nutrients that we ladies need.


     Green smoothies use the whole fruit and vegetable so that you get all the fiber and nutrition. Fiber is essential for keeping things moving.

    Want Healthy, Glowing Skin?  Your skin will literally glow and any acne will vanish. Plant-based meals, vegetables, and fruits are incredibly hydrating.

    1. Almonds
      Almonds have been considered as an anti-aging food because of the high content of Vitamin E. It is great for healthy skin, hair and nails. We need Vitamin E to protect the cells from  free radicals

    2. Walnuts
    Walnuts are a rich source of Vitamin E  which will help your skin look great.

    3. Cucumber
      Excellent anti-aging food that can help improve tired and dehydrated skin. The high water content and high amounts of silica present helps to get a smooth and glowing skin.

     4. Berries
    "Antitioxidants that are present in berries such as blueberries, and cranberries and in strawberry, can help keep your skin vibrant and glowing."
     5. Green tea
      A very healthy substitute for caffeine drinks and are packed with anti-oxidants.

     6. Sunflower seeds
    This is a remarkable anti-aging food and a Vitamin E and selenium powerhouse with very effective youth-enhancing qualities.
     A handful of sunflower seeds  will help you look younger,   and improve skin elasticity because it is extremely rich in Vitamin E.

    Keep it healthy ...