Posted in 15-minute Workouts, Move your Booty, Quick Exercises, Quickies

15 Minute Booty Moving Ways

This is inspired from an article I read on the South Beach Diet Website.

Hey there, do not even try to think about making the typical excuse for not moving your booty (I don’t have time!). Instead, slip on your training shoes, get a bottle of water, and give yourself 15 minutes (depending on the exercise, this may include a warm up and cool down). You may be astonished to discover the benefits of just one quarter of an hour stint has. I find most days; I can fit in two of these 15-minute quickies. Always a good reminder, if you haven’t exercised in quite a while, check in with your doctor before starting this, or any, new exercise regimen.

Master the Stairs Walk inside or out at a gentle stride for about 5 minutes, just to warm up. Then, walk or jog briskly up and down a flight of stairs or hill for about 5 minutes. As you get stronger, you can walk even more briskly and lengthen the time to 10 minutes. Wrap up your mini training session with another 5-minute gentle walk to cool down.

Walk the Walk Decide on a walking course—it could be around a few blocks in your neighborhood, or through a trail or park. Timing yourself, walk at an easy pace for several minutes. Then, pick up the pace and walk as fast as you can for several minutes. You should have difficulty speaking at your fastest pace. Now, slow it down for a few minutes to catch your breath. Pick up the pace again, followed by another cool-down. Repeat for 15 minutes.
Side Note: If you are waiting around for something or someone, don’t take it sitting down: move some. Of course if you’re waiting for professional purposes or the like and you do not want to get sweaty, stroll at a leisurely pace. It will still be good for your body and keep you polished.

Work in a Kitchen Workout Since you’re preferably preparing more meals at home now that we’re becoming more aware of not knowing what all goes into food outside the home, doing a 15-minute kitchen workout should be easy. For instance, while you’re waiting for the (whole wheat) pasta water to boil or the brown rice to cook, hold on to a kitchen chair and do 10 leg raises to the front, each side and then 10 to the rear. Repeat as many times as you can. Then, place your hands on the edge of a counter, and get in some half pushups. Do as many as you can. Now repeat this sequence of leg raises and pushups until 15 minutes have elapsed. I love to throw in some ballet plié’s (I also do this while I am getting ready for the day/night or ironing.)

Do Double-Duty Cleaning Multitask by combining a cleanup with a workout and you end up with an uncluttered house and a feeling of accomplishment for fitting in some exercise. Set your cell phone timer for 15 minutes, and then sprint from room to room, from downstairs to upstairs, doing as much cleaning as you can under pressure from the timer. It’s amazing how much you can get done in terms of de-cluttering and dusting when you move at top speed. And you’ll work in some cardio too. I also will do a sort of cha cha or salsa dance with the vacuum.

Don’t Forget Your Core You’ll need a mat or carpeted floor and comfortable clothes; music is optional. If you like, take off your shoes so you can flex and point your toes more easily. Choose a few core strengthening exercises; such as planks, crunches, bicycles, and twists. Do as many as you can in 15 minutes, breathing through each exercise. Always start with the minimum number of reps and add more and more advanced moves, as you get fitter.

Be creative with these. It’s your workout and your time. Make it yours. What would you do or fit into these 15-minute workouts? Go ahead and put it in the comments.

Posted in Health, Healthy Self Image, Nutrition, Positive Thinking, Real Beauty, Self Image

What is Real Beauty to You


If you ever have said to yourself or out loud, “I’m so fat. I’m so ugly.” Or any other insult to yourself. GO RIGHT NOW, right this minute! Look in a mirror and tell yourself out loud. “I am sorry for saying those mean things to you. They are unacceptable. I am beautiful because, I am human, I have a soul, and I am spirit.” Then watch these videos attached that I love. One from the Dove Beauty Campaign puts selfies in a positive light. The other, Jean Killbourne talks about airbrushing craziness. One of my favorite quotes from this is by CINDY CRAWFORD, who says, “I WISH I LOOKED LIKE CINDY CRAWFORD.”

I don’t have statistics, but I know more than half our problem with our flawed body image is because of societies thought of “beauty”. I have witnessed plenty of friends and family growing up, and I know this has affected my own body image. I remember being a teen and sitting around with my three close friends looking at models in Vogue and actresses in teen and gossip mags, admiring them and all of us attesting, “I am going to look like that”. Then to confirm we need to look like a that supermodel we would overhear the boys or males in general (not their fault), whooping and yee-haa-ing over what they considered sexy, while they tacked posters of Paulina Porizkova or a chick laying suggestively on a 1965 Mustang Convertible, over their beds.

I specifically remember reading in a fitness magazine, which suggested as a daily motivational reminder not to eat junk and workout to hang a picture of a body I want to look like, from a magazine on the refrigerator. Great advice, except that it should have come with a warning, “MOST LIKELY, THIS IS NOT HOW THIS BODY LOOKS IN REAL LIFE”. I was not aware that all those sexy, skinny bodies with the hallowed out cheek bones were perfected with makeup, lighting, and airbrushing. And if you are a male reading this, photos of muscle ripped or toned men do not have much validity; they are just as brutally airbrushed and photo shopped. So, even though the picture suggestion was motivational, and I probably looked good, I did not think so because I was not six feet tall and I was striving to be shaped like something unattainable for my body type.

I feel we need to arm every male and female with this information. Two things I know would come to fruition. One, imagine how much more stuff we would get done and figure out if we were not obsessing over if we are fitting into a “mold”. Second, if we are in touch and balanced with what real beauty is and what is really healthy, that takes most of the pressure off and we would start down the road to being naturally slimmer, even if we have a lot of weight to lose. I am not saying thinking like this is magic weight loss secret. There is still a lot of practicing this thinking and learning how to eat and move to what is comfortable for your body, but knowing this instantly makes you feel lighter in your mind and body.

You are all beautiful. No matter what you look like or where you stand in life. Beauty to me is living in your authentic truth, being strong, brave, altruistic, and going after your dream.

What is beauty to you? Tell me in the comments.

Selfie Dove Beauty Campaign

Killing Us Softly 4 – Trailer [Featuring Jean Kilbourne]

Posted in Natural Hangover Cure

Need a Natural Hangover Cure…

One too many? Paying for it? Fear not! The only way to avoid a pounding head and queasiness the morning after is to drink in moderation, or to stay away from alcohol entirely. But sometimes it is easy to overindulge and waking up with the bottle flu happens to the best of us. ImageThe most excellent way to get rid of that nasty feeling is NOT choking down a hair of the dog remedy or stuffing a greasy meal in your gullet, but turning to liquids and foods like these instead.

“Umeboshi pickled plums are thought to relieve the morning-after problems. The pyric acid in umeboshi breaks down the booze in your body, settles your mangled stomach, and breathes life into your liver.” Gaijin Tonic

Coconut water – I have friends who swear by this. It contains anti-oxidants and electrolytes, specifically potassium. Anti-oxidants and electrolytes are key components of any hangover treatment. The actual amount of anti-oxidants in coconut water is not very high. More info at Hangover Heaven

Water Hydrate the body of the alcohol dehydration.

A cup of Peppermint tea eases headaches, indigestion and nausea. Chamomile tea is great for general soothing and relaxation, but, like peppermint, as a hangover remedy, it works wonders on headaches and indigestion, especially when sweetened with raw honey. According to Men’s Fitness, Green tea is packed with antioxidants, which keep your body’s cells—and therefore organs—healthy. This means a healthier liver, which will help you recover faster.

Pickle juice, weird but it basically contains vinegar, water and sodium. Sodium is an electrolyte and is generally lost as a result of excessive drinking which leads to dehydration.

Potassium is your best friend! While you were drunk and peeing like a racehorse, lots of potassium drained from your body. Eating a banana, kiwi, or spinach bursting with potassium will give you some giddy-up and go.

Chicken noodle, miso soup or tomato (potassium) are great morning remedies — the broth rehydrates and restocks sodium levels while the fermented miso can help aid digestion

Oatmeal, like the Sprouted Grain Toast contain plenty of nutrients and also helps neutralize acidity in the body. Oats are a complex carbohydrate that burns slowly in the body, so your blood sugar levels will stay stable.

Cinnamon – Helps regulate blood sugar levels and with nausea.

Raw Honey is an ideal way to combat a hangover. The fructose helps the body metabolize alcohol, plus it contains potassium like the banana. It also contains antibacterial properties and is full of enzymes, all of which will help you feel better in a hurry. See more at: Mama Natural and a recipe for a hangover shake.

Try them and see! Comment in the comment box and tell me what your remedy is or if you have tried these and if they worked for you…

Opps, Chamomile is spelt wrong in pic. LMBO

Posted in Uncategorized

Red, White, & Blue Smoothie


My Memorial Day mornings smoothie.

I will be working on this day of showing the men and women who have given their lives in active military service to protect our safety and freedom. So to be productive, it is probably best I don’t honor them with a beer or glass of wine. Instead, I decided to show my gratefulness to live in a country where we have freedom and possibility, by mixing up this delicious Red, White, and Blue green Smoothie in my blender.

This serves 2. Cut recipe in half to serve 1.

2 cups fresh Kale or spinach
2 cups coconut milk (or which ever milk you prefer. Organic, Almond, Rice…)
1 cup blueberries
1/2 cup raspberries
1/2 cup strawberries
maybe a few blackberries (I had I few that I didn’t want to go to waste)
1 medium banana
1 tbsp chia seeds

No matter how you are celebrating today, I would love to know in the comments below.

P.S. Try not to make me too jealous. :)) LOL