So I know I’m not the only one who has set down and thought about what I could possibly do, if I had a Million dollars. My list went a little something like this. I would of course give Jesus his 10% and an offering, because without him it wouldn’t happen, cash out my mom, pay off my debt, put the rest in the bank and make small investments where my Husband and I will make money while we sleep. I often think about celebrities and how they give a portion of their money away to charity, some for the tax right off and some for the passion and personal responsibility that they have for the issue. But I must say that my girl Beyoncé has done something that I have been waiting for more Celebrities to do in their OWN communities (no shade to those who fight for issues in other countries, but we struggle here in the USA).  However, giving back to your community in a positive gesture goes beyond the present; it creates a legacy within the COMMUNITY that helped mode you. Even Though Bey & Jay “Are On The Run”….. Recently, the Houston native dropped $7 million to build a low-income housing project in her hometown for homeless men and women and children. They even named her a saint by her Pastor, Rev. Rudy Rasmus for her involvement with the church.

 

You wonder why some people are blessed? Just look at their giving pattern, and I’m not just talking about Tithe and offering, When you give freely you will receive abundantly! Good Job Bey……#Team GiveBackToYourOWN!!! I aint mad at you. Check out the full article here. http://rollingout.com/music/beyonce-builds-7-million-housing-complex-houston-homeless/

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Every person wants sexy, strong legs. Well you don’t get them by sitting on the couch! You don’t get them by “talking” about how much you want. them. You don’t get them by bragging on how others you know have put in the work. And you most certainly don’t get them by hanging around others that already have them. Well that leaves only one question………How do you get them?

Right this way. Remember one thing that I tell all my clients, “I don’t care how many you do if you don’t do them correctly.” And actually if I’m training someone and I find them doing an exercise incorrectly just to get it done, Ill stop counting. I would much rather you take a rest than to perform incorrectly and possibly injuring yourself. If you need to take a rest, don’t stop the clock. You’ll know you’re progressing when you can perform theses exercises straight through.

Exercise 1: Jog in place. 4 min.

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You don’t  want to immediately put pressure on your knees. You want to ease into it with a light warm up. Get those knee up!!!

Exercise 2. Single leg balance 3 min (1 min 30 sec. on each leg)

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Make sure the leg you’re balancing on is straight. Knee not bent, or hyperextended. Knee of foot not on the ground should be in front of you, held up at a 90 degree angle. Keep your back straight. When I train some clients with bad balance, I’ll have them take their shoes off. Stand by a wall the brace yourself in case you start to fall, but challenge yourself to stay up for as long as possible.

Exercise 3: Walking Lunges 2 min

Walking-lunges

When you perform the lunge, make sure you perform correctly. Your foot distance should be approximately the length of one leg apart when you lower to the floor. Keep your back straight and lower slowly under control as to not bang your knee on the floor.

Exercise 4: Ass to grass squats. min

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This is not a regular squat. You need to get that butt down as low as possible. Keep the back straight and head up through the motion. Once again, use a chair or wall to help you balance but you want to progress to no outside help to properly develop the muscles.

Ok you’re on your way to sexy legs. You’ve read the post. There’s only one thing left to do……….Get to work!

~its about what YOU see in the mirror~

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Ok my faithful troopers, today I want to talk to you about activity. Specifically abdominal core training. Everyone wants abs right? Of course we know diet is important for cutting the fat to see the muscles but at some point we actually have to train the muscles. Here’s my number one secret to having toned abs. Honestly you’ll work more than that. You triceps, chest, quads, and abs.

Furniture Sliders

They can be found at your local home improvement store. Two pairs for $9. I have hardwood floors so I also purchased a outdoor carpet for about $20.

First let’s make sure you get the right size. I found this size works best because its large enough for your foot.

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Next you need to know what to do with them. Watch this video demonstration and follow along.

 Pay attention to form: Don’t let your back dip taking the pressure off your abs. The puts undue pressure on the lower spine, wrists, and shoulders. Its more important that you perform the exercise correctly than it is for you to complete it in the allotted time. So if you need to catch your breath or let the burning sensation subside, do so,then continue until your time is up.

Do 4 rounds of each one minute exercise……….

Please like my page and subscribe to my YOUTUBE channel. There will be more videos posted to help you reach your goal.

~its about what YOU see in the mirror~

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Did you think the gym or the track was the only way to burn calories? Read up on these sexy ways to burn some extra calories without even knowing it. I guarantee you’ll want to keep going back for more.

 

Sex—and smooching and snuggling and everything else on the spectrum—is great for your relationship and happiness, but intimate time with your sweetie is also terrific for your physical health. Not only does that “loving feeling” get your heart rate up, it can burn some serious calories, too! Check out the calorie-burning profile of each romantic activity below (based on the body weight of a 150-lb woman) along with tips from experts on ramping things up to maximize the amount of calories burned.

Kissing: 68 calories per hour

Remember how, when you were first dating, you’d start locking lips and 30 minutes later you’d come up for air? See if you can get into that groove again, say experts. Not only is smooching a great way to show affection and improve your bond as a couple, it can also help you burn fat. “If the kissing is vigorous and involves some petting, it could be even closer to 90 calories burned in an hour,” says Jaiya Kinzbach, a Los Angeles–based sexologist and the author of Red Hot Touch. Try her technique for turning kissing into an honest-to-goodness workout session: “Kiss in unusual positions,” she recommends. “Have the guy on his back and do ‘plank pose’ or a push-up on top of him, coming down to kiss him and then pushing back up. Push-ups burn 171 calories in 30 minutes.”
Photo by Getty.



Undressing: 8+ calories total

You probably don’t put much thought into undressing when you’re getting intimate with your husband, but an Italian researcher looked into the matter and found that the mere act of taking one’s clothes off burns about 8 to 10 calories. Even more fascinating, the researcher reportedly found that a man attempting to remove a bra with his mouth burns as many as 80 calories. While that may not be applicable to you, here’s what is: By upping the energy you put into undressing, you can burn some extra calories. Don’t just strip down in seconds, says Kinzbach; instead, “draw it out and make it part of your foreplay, while getting a great a workout going.” Or undress to tease him, adds Gilda Carle, PhD, a psychotherapist and relationship expert. “Find your favorite silk scarf, and do a seductive dance with it,” she says.
Photo by Getty.



Massaging: 80+ calories per hour

Who doesn’t like a good rubdown from their partner? But if you’re the giver, you get an additional benefit other than making your guy happy: burned calories. As it turns out, giving a good massage can get your heart rate up and kick your body into calorie-burning mode. But the way to ramp things up even more isn’t to speed things up. Instead, consider going slower, recommends Kinzbach. “This may seem counterintuitive to burning calories,” she says, “but going slower and deeper is not only more sensual, it works different muscles. I also recommend getting a massage table—it’s better on your body, and standing to give a massage burns more calories.”
Photo by Shutterstock.



Having Sex: 144+ calories per half-hour

You knew sex was a workout, but who knew that a half-hour romp in the hay with your guy could burn off the chocolate you nibbled on after dinner? The key for high-calorie-burning sex is making it hot and making it last, say experts. You can also add a little moaning and sighing, says Kinzbach, which can help you burn an extra 18 to 30 calories. And try a position change for a better workout. “If you are on top, try moving your hips like a belly dancer; this feels great and will give you a workout,” she adds. “Also try a position where you squat on top of him and then bounce up and down. This is a great workout for your thighs and butt, and it can burn up to 207 calories in 30 minutes.” Perhaps the best way to maximize calorie-burning during sex is to make sure you orgasm. Experts estimate that women who orgasm during sex burn more calories during lovemaking than those who don’t.
Photo by Getty.



Giving Oral Sex: 100 calories per half-hour

Here’s a stat you don’t hear every day: Being on the giving end of oral sex may be just as effective as a quick stint on the elliptical machine. But if you want to take your calorie-burning to the next level, Kinzbach recommends this calorie-blasting technique: push-ups (yes, in the act!). “Also you can do a little yoga, suggests Kinzbach. “Try plank position into downward facing dog, and back into plank where you can lower down and do some oral stimulation.” Tack on 71 extra calories blasted when you do push-ups, and 35 additional calories by mixing in some yoga.
Photo by Getty.



Using Your Hands: 100 calories per hour 

Of course, the old-fashioned hand job is a calorie burner, but you can zap an additional 50 calories per half-hour by taking things up a notch. “Get lots of stuff going at once,” suggests Kinzbach. “Try really slow sensual strokes, and position yourself so that you can use your body as well.” Rocking your body against his and varying the pressure and frequency can help, too, she adds.
Photo by Getty.



Romantic Dancing: 103 calories per half-hour

A little dirty dancing—even with your clothes on—can be a workout for you and your husband. Couples who take dance lessons (and practice in the privacy of their homes) can attest to this. Bonus: “It has been shown in scientific studies that right after an aerobic exercise, women become aroused and lubricated more easily,” says Barbara Bartlik, MD, a New York–based psychiatrist and sex therapist. Slow dancing is fine, but you have to rev things up—and add in a few surprises—to get a real workout. “Add kissing, nibbling the neck and touch,” suggests Kinzbach. And increase the pace, too!
Photo by Getty.



Making Out: 238 calories per half-hour

A sizzling clothes-on make-out session with the man you love may be the most intense caloric blaster yet. Why? Anticipation, says Dr. Carle, can get your heart rate going. “It gives way to heavy breathing, which gives way to a great calorie burn,” she explains. But you can still maximize the workout by making it hotter and sweatier! “The hotter the room—think Bikram (a.k.a. “hot”) yoga—and the sweatier the make-out session, the more calories you burn,” adds Kinzbach. Also, try rolling around on the bed or changing your scenery. “Make it playful and erotic and you have a great combination for a pleasurable workout.”

Bottom line, don’t be a lazy lover 

~ it’s about what YOU see in the mirror~

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http://www.womansday.com/

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My kids and I went to a famous amusement park last week. One thing I knew from eating healthy on the road is sometimes you have no choice but to make due with what you have. I knew we wouldn’t eat at the park food for 5 days, so I went to the grocery store since we had a full kitchen. Keep in mind we were dealing with 90 degree weather. I bought eggs, sausage, cereal, milk for breakfast.  Hotdogs & buns, pb & j, whole grain bread, fresh fruit for lunch. For dinner we ate hamburgers, frozen pizza, fries, hamburger helper………basically everything I tell people not to eat normally. These foods will slow your digestive system down a great deal and the nutritional value is about as close to zero as you can get. My secret weapon to keep our systems regular and and add a healthy kick is raw spinach and plenty of water. I put it on pizza. I line the bun of the  hotdog with spinach before I put the mustard & ketchup on. I make salad using only spinach, no lettuce. Fortunately my children are healthy eaters. I raised them to love veggies. They’ll actually eat plain raw spinach so I don’t have to hide it from them. Also the water will help keep you hydrated and aid in digestion. So why raw spinach?

Raw spinach is a healthy way to improve your digestive system. It contains certain essential nutrients, such as thiamine and fiber, that are used by your digestive system. There are also enzymes located in raw spinach that will help break down your food and improve digestion even further. By eating spinach on a daily basis, you will improve the efficiency of your digestive system without adding any unnecessary calories or fat into your diet.

Thiamine

A single cup of raw spinach has 2 percent of the recommended daily value. Thiamine is essential to digestion because it is used in the creation of ATP. ATP is the body’s energy storage system. ATP powers digestion and without enough ATP you would find it impossible to digest your food.

Fiber

Raw spinach is good for your digestive system because it has 3 percent of the dietary fiber that you need every day. Dietary fiber works in several different ways to improve the function of your digestive system. Fiber may reduce symptoms of constipation because it improves the bulk of your waste which makes it easier for the large intestine to push it out. Since waste is being removed from the large intestine faster, constipation symptoms are alleviated. Fiber also alleviates diarrhea by absorbing excess water in the large intestine.

Ok now don’t go making up some hair brained diet that states you can eat whatever you want as long as you put spinach on it! This is a dire situation where we needed food that would travel well, and let’s face it, my kids aren’t going to eat kale veggie wraps 24/7 on vacation while others are eating hamburgers, nachos and ice cream sandwiches in their faces. Sometimes you have to bend a little and just make the best of the situation. Its not normal life, that’s why its called a treat.

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~ it’s about what YOU see in the mirror~

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www.livestrong.com