Jul 31, 2014

HIIT with a Twist


Let's get back to business, shall we?  I have an injury that prevents me from working out.... and it has been on a regular basis lately.  But guess what?  It's not the end of the world!!  I had to make some adjustments to my eating (less food) in order to avoid weight gain.  Great news is I can do some things now.  Yaay!  I have also included some current photos based on lack of activity to show it is possible to maintain during the time of an obstacle.





The reason I am making this point is that in the past, when sitting out from the gym due to the injury, I have continued eating at the same rate as when I am working out.  This type of pattern led to weight gain.  Not tons but enough that my clothes would be tight.  This time I didn't want to go through that so I was more aware than before.

As many of you know I have had a really difficult time with juggling my work schedule versus my ALL TIME PASSION!!  Work is over the top demanding and I was just burned the hell out. I still LOVE blogging, fitness and all that comes with it.  Even though I was not as consistent as I like to be I still love it and needed a break.  For your viewing pleasure I have posted a great workout.

The structure of this workout is different than usual.  It is still high intensity and it still has intervals with a  rest period.  However, the interval time will be 30 seconds on and 20 seconds rest and
the 20 second rest is not going to be an actual rest.  It is going to be an "active" rest.  This means that during the 20 second interval you will be doing light activity so  your body has a cool down period but is still moving.

I created it based on what I can do right now so even though there are no actual breaks it is still doable.  And effective.  It is great for blasting fat, building stamina and strengthening your cardio abilities which also leads to better overall health!


Try it out and let me know what you think.  I have dashes next to what will be the active rest period.  The final active rest period will be a little more challenging because it is crunches instead of marching in place.  This is to give your abs the extra push needed to help sculpt them and build sexy, lean muscle.

I have been checking out some really cute workout clothes and I wanted to share my find with you.  Remember, I am an Amazon Affiliate so if you choose to buy something -or anything- through my link I could be entitled to a small compensation.  I tend to go for deals so I wanted to share this great buy with you:

Then there's fun: and then cute as hell:

Join in the link up fun with Kateri
KateriVonSteal



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Jul 30, 2014

Hump Day Blog Hops, New Car and Condo for Sale

I confess I hate spending money on things like increases in gas prices or, more importantly, my rent.  I have a condo for sale so it is just stupid to me to pay more on rent than a property I own.

My landlord increased the rent and I confess that the rent increase has caused forced me to make a decision to purchase.  I have not wanted to purchase because I already have a property.


Speaking of property for sale, I have a guy who is interested but the washer and dryer are portable and not standard.  This has made others look elsewhere.  I confess I thought the same thing when I first looked at it but was in a rush to buy a place and sometimes I kick myself right in the ass for making a hurried decision.  I also confess I shared this story but then told him about how it ended up being a great idea for me because there are 2 washers and 2 dryers upstairs so I was able to get 3 loads of laundry done at a time.  He kinda liked that idea- especially cuz he thought he would have to go somewhere to get laundry done and now he knows he doesn't.


Then I remember how much FUN FUN FUN I had living there because it is ABSOLUTE PRIME location.  I confess I used to party A LOT and frequently found myself taking a taxi home on the weekends due to a ton tad bit too much to drink!


Sometimes I would even take rick shaws home - is that how you spell it?  It is one of those bike riders who have a mini carriage-type seat that they pull you on.  Ahhhh, the convenience to being so close to the hot party spots.  The cool thing is that it was a couple blocks away so I was never disturbed by the party scene during the week so I could be a normal, functioning, working human being during the week.

I start a new position at work on Monday and I am SOO ecstatic over it.  Much of my recent frustration and lack of blogging lately is time constraints.  More importantly, burning the candle at both ends.  My current position is EXTREMELY demanding, stressful and many times difficult.  The work load is  high and I was promoted a while ago to be higher level- which means more work.  In the meantime, it also means being burned the ef out by the time I get home.

This image is a view from the balcony around fall or spring so the leaves fell off but when it is in full bloom it is gorgeous!
With that I confess that what I like most about my new position is the lack of reduced work load.  I feel bad even saying that because it isn't fair to imply that the ones currently in that position have nothing to do but if it walks like a duck and quacks like a duck.... then.....

Haha- really what I like is that I will be learning a new part of the company- and it is really the bread and butter of the company.  Even though the work load will be tremendously reduced it is a highly crucial aspect of the company and will make my resume even more desirable.  Additionally, I will be able to dedicate more time to the Wellness Committee events.  Since I love wellness, this is really important to me.



 I bought a new car and I am so excited about it!  I confess I feel like I robbed the car dealership because it is so pretty, shiny and new with all the extras for a really great deal.  Actually, the GM is a friend of ours soooo the lot made minimal money on me and I am extremely appreciative for the great deal.








Yesterday I came out of work to see this!!!!  I started using the f word in the parking lot of work.  Out Loud.  I was like "get the eff off my effin car".  My.  Brand.  New. Effin.  Car.  Because I got a big effin dent in the side of my other car that cost $1200.00 to fix.  That is absolute horse shit.  If  you can't park your damn vehicle you better get a ride cuz I am not gonna be fixing dents all the life long.  Believe I took  photos of the license plate as well.  I am not a tattle tail but this type of crap happens ALL THE TIME and it costs innocent people lots of money.  whew.  I feel better now!

I love the long dresses but my confession is the reason I never wear them is that I am short and pear shaped so it accentuates my hips.  I love having a booty and legs but those dresses do NOT flatter me at all.  Thanks Em, for posting the dress!


Lastly, I confess that I do not have time to find images for this blog so I am plugging my condo photos in here.  I confess that I wish someone would see it and buy the damn thing!!

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Jul 28, 2014

Big Girl Pants and Neck Pain

Many people don't realize the effects that injuries or other events impact our life/well-being in the future.  I have mentioned neck problems before but I haven't really gotten into the extent of how bad it actually is.  I was in a car accident 19 years ago that caused some damage to my neck.  The x-rays showed that the vertebrae was curved in the opposite direction from what it was supposed to be.  After a lot of adjustments I was medically released saying that was the best they were going to be able to do.  I put my big girl pants on because that was just how it was going to be.  (Looking back I realize I did not have to accept that and should not have)



Stick with me on this story because I am building up to the wellness part, as well as some excellent points,  - I promise it is not just about my neck pain.

I started to experience daily headaches.  Additionally, I worked on the phones so the headset aggravated the headache situation and eventually it was something I was so used to that I just ignored it -as it was part of my daily life.  Matter of fact, I even forgot I had headaches every day.  Kinda like breathing is part of our regular every day life so we don't think of it.  Again, because it was so normal to me-so I just wore my big girl pants and moved on with life.

As many of you know I am a massage therapist.  During school we learned techniques by practicing on one another prior to practicing on the public.  At which point I received daily massage.  How lucky were we??!!  It was really rather glorious but that is not the point I am making here.  One day, a few months in, I realized I no longer had headaches and was pain free.  The giant knot had dissipated and was gone.  I was truly amazed and SO EXCITED and realized the daily massage had allowed the healing process to take its course.  I could not believe that I could actually live pain free!  What a wonderful thing after so many years to be able to experience no pain.  No more need for big girl pants!

A couple years ago I was swimming laps and aggravated that area of my neck to the point that I could not work out for a couple days.  This killed me!  I hate skipping days but I also understand that injuries can become worse if ignored.  So I stayed out of the gym and it was good as new.  Until I tried to swim laps again.  Evidently laps are something that get to be added to the "do not do" list. 

Lame.

First point:  Stick with treatment upon the initial onset of an injury to help reduce problems in the future.  The body needs time to heal and depending on the severity of the injury it may be a long or short treatment process.  I am sure many of you have known someone who had a certain number of appointments but ended up skipping out on the remaining few.  Sometimes they end up being fine in the end but why risk it?

I listened to my body and hated every minute of it.  Hated that I had to stop doing specific workouts.  Hated that I couldn't swim laps anymore.  Hated that I would be out of the gym for days at a time.  The problem worsened.  I don't get it.  I was doing what I was supposed to by avoiding activity that aggravates it yet it wasn't working!  I thought it was my pillow because it was getting flat so I went through about 9 gazillion new pillows ranging in cost from $25.00-$130.00.  Some soft, some firm, some thicker and others thinner.  WTH was I going to do?  Try out every type of pillow humanly possible?  I don't think so.  This is ridiculous!  In the meantime I went back to getting  regular massage.  I went one day every week for 3 weeks and got it under control.  All the while testing out pillows.

Second point:  Listen to your body.  Pain is the body's way of letting you know something is wrong.  I cannot tell you how many times I have heard people 'pushing through' the pain.  We are only supposed to do that when we are sore from another workout!  I previously wrote about no pain no gain and it talks about the difference between pushing through soreness of another workout and just plain being dumb by pushing through a workout with an injury.   It is crucial to take care of yourself and be mindful so as to avoid further injury.



Even if it means not working out for a little bit, it is important to listen to your body.  I have been doing that a lot more frequently lately - so I gotta put my big girls pants on AGAIN because I don't like missing so much gym time.  I realize there are people who cannot do some of or many of the videos or exercises I have posted due to a variety of physical injuries or ailments. If this is the case for you, know that you are not alone.  Sometimes a modified version can be done while others no versions can be done but it is not the end of the world.... even though it feels like it.  There are other things that can be done, including modifying eating habits.

One day a therapist reminds me that side sleeping is the worst thing for the entire body.  How the hell do I control how I sleep?  I am sleeping!  I remembered this from being in massage and went to sleeping on my back.  I could not sleep at all for a couple nights because it was soooo un-com-fort-able.  Yuck!  I tried barricading myself in bed with pillows - like a little infant.  I tried tucking pillows under my sides so I could not turn.  Not sure what's left?  My big girl pants are getting a bit worn out from wearing them ALL THE TIME.
 
Long story short, I wake up on my side anyway and it hurts like hell.  It makes the situation a hundred and one times worse.  I have massage therapy that hurts even worse so I can barely move for a couple days.  It is crucial to take care of this and I feel like I am doing a good job by paying attentionand being aware.  I have bene mindful so as to avoid further injury and in the meantime I don't really know what else to do.  I come across a meditation for pain. 



Then I remember that the mind is the most powerful we have.  Our minds can create things (like happiness, negativity, etc) so isn't it possible that it can cure things too?  It sounds a bit far fetched but it reminds me of when I started to get bored of massage (because some clients don't like talking so I had to be quiet for an hour or more at a time-which was ROUGH) and shortly after I developed a knee injury which meant I was forced to look for a new job/career.  At the time I thought it was coincidence - and kinda good timing- but now I am thinking otherwise.

This sounds a bit crazy doesn't it?  It kinda does.  Well, not to me because I have been introduced to the concept before.  In the meantime I am getting desperate in figuring out how to resolve this chronic issue short of medicating myself and becoming a lump on a log for the rest of my life.  I can relate to what it is like to be unable to work out due to an injury.  Limited in what my daily activities consist of.  Limited in what my lesiurely activities consist of.  Even household chores are impossible.  


Add caption

It is extremely disheartening to be limited in what I can or cannot do.  I hate being dictated to because I physically should not do something.  It is not that I I am physically incapable- it is that I should not.  Or that the pain is so excrutiating that I am a cranky little b*tch.  Actually, if I did not listen to my body and worked out with these issues it could result in irreversible injuries.

Third point:   Be open minded to concepts that could literally cure an ailment.  When we have tried everything we possibly can but it just isn't enough and we don't want to give it doesn't hurt to think about curing yourself.

The meditation I found was a way to rid your body of pain.  The problem that most of us run into is that it is something beyond our normal realm of living and practicing.  The concept of meditation is becoming more and more popular as science is discovering how many different things it is good for. 

After I finished the meditation I was thinking about the shifts in thinking during the video.  I am sure you have heard the saying "change your mind and change your world" and the concept of healing yourself is much the same.

Change your thoughts and you change your world. - Norman Vincent Peale

It takes practice to shift thinking from negative to positive so it will take practice to meditate for pain.  For some of us, it will take practice to meditate at all.

Fourth point:  If mental/emotional stress can cause physical pain we can use the same concept for anything, even pain.

Think about it just for a second.  We all know that some people carry their stress in their neck, back or shoulders, right?  We all know that this is PHYSICAL, REAL pain caused by emotions, situations and circumstances, right?  Sometimes one issue resolves itself and a new one arises... it is the viscious cycle that we know to be true.  Which means I will always have this issue and if it goes the way it has been, it will continually worsen.  I have practiced this method since Wednesday and it is working so far. 

This, combined with regular massage, should prove to bring me back to the state mentioned above when I was in massage school.  I came to this conclusion because the circumstances during that part of my life are what created a positive healing environment that was successful and lasting.  The longer I strayed from that mindset and those practices (daily massage and positive thinking/meditation) the more the stresses of life conquer me rather than me conquer it!

My plan is to continue with changing my thoughts and practicing specific meditations as well as regular massage. Massages can be costly so I will go to the school nearby evey week and pay $25.00 for an hour instead of $60.00 for an hour. Once a month I will get a massage from my regular therapist so that I am getting the full medical benefit needed. 

Lastly, using a topical pain reliever such as Tiger Balm, BioFreeze or Myomed combined with ice and/or a combo of ice and heat can help with the healing process.  Heat should not be used on acute injuries which is within the first 7-10 days of the occurrence.

I was wearing my 'big girl pants' because I accepted a neck injury (and knee injury) as part of my every day life.  It was a way of dealing with the situation at hand but not actually overcoming it.  Even if the injury never fully heals it will definitely improve significantly.  How do I know?  It happened before and I did not even have a clue that was going to happen!

Do you think it is possible?  Write your comments below, I love them!

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Jul 26, 2014

Are You Salad Savvy?

Salad Savvy

It is summer and it is hot. Who the hell likes cooking in a hot a** kitchen? Not me!! Salads are a great summer choice, plus good for the waist line.

Buuut, once all the tasty stuff gets added, plus the dressing, sometimes those salads can rake in several hundred to a thousand or more calories.

What do you do to limit that? (if that is what you want to do)

The easiest tip is using mostly veggies like tomatoes, cucumbers, carrots, cabbage, lettuce (obviously), mushrooms, onions, peppers, etc. And these should be low starch. So corn, edamame, and peas should be limited or avoided..... Sorry, I know those are delish but not so fab on the waist if you are trying to lose weight.

Let’s look at some of the things I would leave off if I were trying to lose weight or watch my caloric intake. First 2 things I would leave off are bacon and cheese. These are good (delicious) but high in fat & calories and the salad can be tasty –very tasty -without it.

Next, I would leave off hard broiled eggs. They are good-and good for you- but they are 70 calories for just one.  Besides, every time I have seen a salad with hard broiled eggs on it they have bacon and cheese anyway.  I, personally, add meat to my salads for protein so I just dice up some lunch meat like turkey breast. OR I add a hard broiled egg or two.  Not both, meat AND eggs - just one or the other.

Notice I said “OR” when talking about hard broiled eggs. So if you like protein on your salad too and you want the egg for protein, be sure to limit or leave off the other high calorie stuff.


Salad Savvy

Also, be careful with dried fruits, nuts and avocado. These, also, are good for you but, again, high in calories and I go into more detail on foods you would be surprised about- that can sabotage weight loss. It is extremely easy to add a little too much of each of these, or even a couple of these things on one salad (who doesn’t?) – Which means the high calorie items can add up.

Most obviously is being wise with the dressing. If you are ordering out, try to get a reduced fat or calorie choice then get it on the side and be sure not to drench it. 1 of those little mini ramekins contains enough to add about 300 calories of dressing. I choose light vinaigrette because they are usually going to be around 70-90 calories and they are still delicious!

Salad Savvy

Something I do at home is add water to my dressing, unless it is vinaigrette, because it thins it out which allows it to spread a little easier.  Plus, I get all the taste but half the calories.  Another idea is to use dressing by a company called Walden Farms.  They are all calorie free- admittedly some of them are taste free too but I used to mix 1 TBSP regular light dressing with 1 (or more) TBSP by Walden Farms.  This way the taste was off set by the regular dressing.  I liked the balsamic one better but I did not like any of them by themselves. 

or


Oh, and croutons…. Leave those off too because ½ oz is about 60 calories….. who knows what a ½ oz looks like anyway? Unless you are pulling out your handy dandy food scale everywhere you go, you probably aren’t used to knowing that!

So pile on the veggies but not the other stuff and you will have a savvy salad!!

2013-06-12 06.42.13

This is lettuce, tomato, a tiny bit of chopped green chili, a small amount of black olives, diced onion, chopped turkey and a few slices of avocado. I put crushed red pepper and black pepper on top.

Feel free to comment below if you have a favorite recipe you would like to share or any ideas at all.

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Jul 25, 2014

Savory and Healthy Beef Crock Pot Stew Recipe

Savory Beef Crock Pot Stew Recipe #delicious

2013-06-09 16.47.36
4lbs chuck roast
5 potatoes
6 carrots
6 stalks celery
1 medium/large onion
1 packet beef stew mix
1 tsp basil
1 tsp Italian seasoning
3 tsp black pepper
2 tsp salt
2 TBSP garlic powder
2 TBSP ground cayenne pepper (optional)
1 10 9oz can tomato puree
1 14.5 oz can stewed tomatoes

Crock Pot Beef Stew Roast

Directions:
Slice all veggies in half lengthwise.
2013-06-09 11.03.53
I created a video but it was blurry, some sort of user error. I did not get to finish the video due to the settings so I took a pic of the finished product which is above.

This is a great recipe to feed an army and it is nutritious as it is loaded with vegetables. The nice thing about this is that even the kids will love it! You may want to reduce the amount of pepper for their little taste buds.

I used a food processor which sliced the veggies for me. If you do not have a food processor you can just cut them the rest of the way.

Easy to Make Beef Stew

2013-06-09 11.12.42

Put half of all seasonings on the bottom of the slow cooker and then about a cup of the stewed tomatoes on top of that. Next, place the beef in the slow cooker.

Put the remainder of the seasoning on the meat and more than half the veggies on top.
Slow cook for 2 hours, stir and added remaining veggies. I added a little more black pepper at this time.

Cook another 4 hours and serve. The beef shrinks down a lot but there was enough for 12 servings. We do not have 12 people in our house but we LOVE leftovers!

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Jul 23, 2014

Fossil Creek Waterfall







 This is the waterfall that we FINALLY found after hiking in about 5.5-6 miles in Fossil Creek.  I bet you did not think you would see something this gorgeous in Arizona!  Initially we were going to go for a 2-3 mile hike up in the northern part of the state because I wanted to test the handling and mechanics of my new car - exciting, right?

 But when we got there one of the main entrances was closed so we went to the other one and learned that it was 5 miles in and 5 miles out.  Problem is we started from an area that was not the actual trail head so it added about 1/2 mile each way. 


There were 4 of us and we packed enough water and snacks for about 4-6 miles so we thought we could get away with an extra couple of miles.  Ummm... should not have done that.  I can see how people end up with heat stroke when they hike - being unprepared.  Everything worked out well but we will NOT do that again in the future because it is just too dangerous.
The image above shows a hole over to the left.  That was kind of a natural pool where water came out of the ground.  It was bottomless and led to the bigger water area so you could actually swim from the smaller hole to the bigger area.... if you can get to it.

 Look at the image below and how crystal clear this water is!!  I absolutely LOVE IT and we will definitely be going back - more prepared and I will tell you that we will also leave out the alcohol.  One of the guys thought it would be brilliant to drink a little.  I admit I had a couple shots of Goldschlager and it was kinda fun coming down the hill - you will see one of the "fun" shots soon but as we all know alcohol dehydrates the body and even though it was only 82 degrees it was still hot as hell before we got to the glorious water.


 The above image is our friend crossing over the top to jump into this little pool like area I pointed out in one of the above images.  The image below is him seeing a rope that has been lured down for leverage because the water swirls extremely fast.  After he jumped in he said he got sucked in and had to swim to the rope just to catch his breath before swimming under the rocks to get into the main area.

He said the entry was a few feet under water so this is not recommended for weak swimmers!


 The consecutive images are the ones we took before we actually found the water fall and I will tell you it is such an amazing area to be in.

 


 This is where we started having lots of fun off our couple shots of Goldschlager but I am not really sure what I am doing.  Evidently it was pretty damn funny.  The hike was not difficult but it was long and by the time we got to the end this is what we found:

















 We could not believe that the entire creek had dried up and there was no water at all!!  We had hiked all that way and nothing.  By now my knee is hurting and my ankle is hurting and I am hungry and thirsty.  I was trying to reserve the remaining water for the return hike.  So we eat what we have and in the meantime one of the guys walks a little ways down and finds this:


 Yaaay!  And a little spot for us to cool off the remaining water.  We see some other hikers who tell us there is more water about 1/4 mile away.  We go.  There was a really cool creek and other hikers tell us the actual water fall was about 1/4 mile away so we go.  Which was what you saw in the above photos and I am so glad we went the extra mile.... literally!  haha.  It was really worth it and makes me look forward to going again.




















I forgot to mention that we found a blackberry bush and ate fresh blackberries.  Organic.  No pesticides - so lucky!  While at the waterfall I drank some water wonderfully delightful water - fresh from the spring.  Everyone freaked out that I was going to get some parasite but I did not drink too much - just in case.  On the way back we filled out water bottles at the above area -which nobody wanted to drink.

I pointed out that I drank the water over an hour prior and still had not died and felt fine.  2 more hours later they started drinking the water I filled and they were thankful for it!

By the end of the hike we were dying.... limping..... sore..... tired..... hungry..... thirsty..... but alive.  LOL

We are definitely going back - but, again, more prepared.

By the way, the blog hop is back!!  Thanks Fitness Blondie!  You should check it out to meet new friends!

The Hump Day Blog Hop

Vodka and Soda
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Jul 21, 2014

Liebster Award Nominee!!

OMG OMG I am soooo excited!!  I was nominated for the Liebster Award by Christina over at The Lives of Just Miss C.  It is such a huge compliment that Christina thought of me and chose me.  A big THANK YOU to her!!  This is a really cool way to connect with people.



With that, I also want to extend a big thank you to all of my followers and new friends - I just love you all! 

RULES

1. Each person must post 11 things about themselves.
2. Answer the questions that the nominator has set for you, plus create 11 questions for the  people you’ve nominated to answer.
3. Choose 11 people (with 200 followers or less) and link them in your post.
4. Go to their page and tell them.
5. No tag backs!
11 FACTS ABOUT ME

1.  I am truly blessed and fortunate in so many aspects of my life
2.  I LOVE dancing and being active wherever I am and wherever I go - I caught myself dancing at Forever 21 because the DJ was awesome and I don't care who sees me!  PS, I car dance too  :)
3.  I am surrounded by goodness and believe that we create our goodness in life
4.  I love my family and friends - they are the greatest!
5.  My passion is health and fitness - I literally want to save the world through health and wholeness
6.  I am not extremely fashionable - not like I am totally in the dark but I don't keep up with all the latest trends at every moment.  I kinda prefer timeless things that can be mixed and matched forever more.  This way nobody can make fun of my pics in 10 years!
7.  I believe the mind is the most powerful tool "a terrible thing to waste", am I right?
8.  I LOVE traveling and experiencing new things - I used to party A LOT and everywhere I went included heavy amounts of drinking but now I enjoy a few drinks and still remember where I was and what I did.  Success!!
9.  My goal is to continue building my brand, guiding others to ultimate health, and doing it full time instead of part time (or semi-part time lately)- this should be my job and not my hobby!
10.  My favorite music is house/electronic, then rock and a bit of country has snuck in a lot lately.  I also like classical music such as pianos and violins to meditate- judging by my ink one would never know!
11.  I don't like the news because it is usually depressing

I work toward keeping positivity at the forefront of my life - it is not always easy and sometimes requires work but otherwise it comes naturally.

MY QUESTIONS TO ANSWER

1. Do you have any pets? 1 mean, vicious pitbull - who is the sweetest dog you will ever meet!
2. Favorite Makeup product to use?  Used to be Lancome but now it is L'Oreal
3. What is your favorite Food? Sushi and I just had it a couple days ago
4. Favorite Song or music artist?  Favorite artist right now is Steve Aoki.  That guy is just one talented ass DJ and I LOVE dancing so it works out.
5. A place you have always wanted to visit and why?  Italy because the architecture is gorgeous, history is amazing, my family is from there AND there are beaches so I get a twofer.  Well, it is not really a twofer.
 6. What is your Dream Job?  Blogging and promoting health, fitness and overall wellness
7. The last Book you read?  I am currently reading 3 books but the last one I finished was something about vampires - oh ya!
8. The last movie you saw?  Lone Survivor - good but sad because our troops really go through that.
9. If you could only use one app or social media platform what would it be? Instagram because peeps don't spew negativity everywhere like they do on FB. 
10. A goal you have for this year? Continue promoting at my job while growing my health and fitness blogging and marketing.
11. How long have you been blogging?  8months in health and fitness and about a year and a few months on another platform offering work from home products and education.  (it is extremely helpful and has helped me learn many SEO things to help rank my blog/business)

Questions For My Nominees to Answer:

1.  What is your guilty pleasure- food or other indulgences?
2.  What is your favorite past time/hobby?
3.  Where would you go visit if all expenses were paid on your behalf?
4.  Would you rather sky dive, cliff jump, sit at the top of Sears Tower or view the Eiffle Tower, tour Italy?
5.  What is your favorite kind of music?
6.  Why do you blog?
7.  What is your dream job?
8.  What is  your greatest/favorite accomplishment?
9.  What is your best birthday and favorite age?
10.  Do you prefer hot dogs or hamburgers and why? If you are vegetarian do you prefer apples or grapefruit? (random but fun)
11.   What silly thing do you do in front of only close family/friends but never in public?

THE NOMINEES

Just Life: Take two
Believing in Myself 
Baking, domesticity and all things mini
a different D
The Macarthurs Lately
The Rant
Southern Komfort Blog
Broke and Bougie
The Hot Mess Express
The Kay Times
Brittany Breaking Free

I have a ton of awesome blogs that I follow and I just know that they will be nominated at some time too :)

Follow me for great health info and maybe a little nonsense rant here and there and be sure to subscribe to page by entering your email which will give you up to date info.

http://instagram.com/tcfitlifestyle




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Jul 16, 2014

Sexy Shoulders, Sexy Abs and Cardio Workouts All in One Blog



For the 4th of July weekend we went up north and it was a great time but I never posted about it.  It was pretty damn cool and I got in a min workout sesh each day we were there.

Day 1 consisted of the above video to sculpt sexy shoulders - just wait til you try it.  Dayam!  To get the blood going and the heart pumpin', we first do jumping jacks then move into the shoulder workout.  It is very simple yet very effective.  Hope you enjoy.

The next day's workout was not video'd... sorry.  Good news is here is what it was:


I actually did the above and below all on the same day since I was not going to be in the gym and there was alcohol involved throughout the weekend.



So the weekend was much needed and on the way up we drove with our friends and it started to rain.  The weird thing is that it created this white foamy stuff on part of the road, not sure what it was but Low Rider came on the radio and it was a party in the truck!



In AZ we don't get a whole lotta rain so when it comes down we get super excited!  We drove through an area that is commonly referred to as "The Rim" and a liquor store was so appropriately named.  Just sayin'  Oh, and they deliver!  Have you ever seen that?!!


We ate healthy meals and even had some healthy brownies with PB2 on 'em.  It was a running joke because we all eat very healthy but the brownies were for the community potluck in celebration of the 4th.  So we made ourselves feel better by calling them 'healthy brownies'.

We had some drinks and went for walks in nature.  Went to a little craft-type show that had many exhibits with paintings, jewelry, art or other nick knacks for sale and since the sign said the water was bad, we had to drink some more.


After we left the show we stopped at the bar and they have quite the selection of tequila.  I thought you guys would like it.  :)


It sounds like all we did was drink and we kinda drank a lot - especially compared to what I am used to but it was really fun and we had a great time.  It was well needed and quite frankly - I need another weekend like that.  Doesn't necessarily have to be all the drinking but being outdoors and enjoying nature.  

This was just the highlights but I wanted to get this up and going so I could share these amazing, short workouts.  Putting in work!!  Try it out and let me know what you think.

Also, check out Fitness Blondie's blog hop - there are some really awesome people!

The Hump Day Blog Hop

Follow me for great health info and maybe a little nonsense rant here and there and be sure to subscribe to page by entering your email which will give you up to date info. 

http://instagram.com/tcfitlifestyle

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