When performing this exercise, first make sure that your shoulders are in line with your elbow, relaxing your neck muscles.
Really work on picking your hips up, squeezing/contracting your oblique muscles. This really actives your whole core into play.
When doing the knee ins make sure and try your best to bring that knee in as tight as possible into your stomach. Make sure and breathe..the breath helps!
When performing the rows, don’t round your upper back. Keep your shoulders back and down, rowing your elbows in tight towards your waist, contracting your back muscles.
** Injury Disclaimer
Before beginning this or any exercise program and or routine please consult with your Dr making sure that you’re in good health and clear to workout. Any user of this or any of my programs assumes full risk of injury from performing the routine presented in videos.
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Time to put all your excuses at bay and get off your butt and start taking stock of your health NOW! If you are tired of always being tired, stressed out, sick of having knee pains, back pains, sick of being sick, over weight and out of shape, message me! Do you want to eliminate diabetes, lower your blood pressure, cholesterol, and eliminate your risk of heart disease and cancer then you should join my 30 Day Beachbody Challenge beginning January 1st!
This is an exclusive challenge for the few people that can handle it and stay committed. You DONT want to miss out!
So if you’re 100% committed, focus and ready to make a change then I’m your girl and you need to message me ASAP!! You wont regret it! Tell your friends, family members and loved ones cause this is going to be BIG! Lets all get together end the trend of unhealthiness, laziness and excuses!
* click on The Beachbody Challenge link on the right hand side
* fill out all the info that’s required
* pick “The 10 Minute Trainer” pack and choose what flavor shakeology you want..either chocolate or greenberry or the combo of both
It takes about 3 days for package and shakeology to come in the mail, so order with enough time for package to arrive on time for Day One of challenge
Love Your Body
Live a Healthy Life!
Have you gotten to the point where you just cant loose any more weight? You’ve been working out for months now and you’ve lost more than 50 percent of your weight and those last 10-15 pounds are just not going anywhere and its driving you crazy. The number on the scale refuses to move…down! Don’t feel discouraged, its happens to all of us.
Just a few adjustments here and there shall help you escape that dreaded plateau that we all face when trying to achieve weight loss and live a healthier lifestyle. Follow these few tips below and you’ll be well on your way to your final goal weight.
1. WRITE IT ALL DOWN AND ADD VARIETY:
Most of the time your body have gotten use to do the same exercises, on the same day and usually at the same time. Try and mix things up every week or so. Don’t let yourself do the same exercises and routines for more than two weeks. Keep a journal of your workout routine…sets, reps, and amount of weight that you use and exercises you do should be written down. Go running/jogging, do yoga, pilates, lift weights (weight training is important for building muscle tone, therefore burning alot of calories), go hiking etc…variety is key, it shocks the body never letting yourself or your body get use to doing the same workout for too long.
2. CLEAN UP YOUR DIET/EATING HABITS:
Really pay attention to what you eat. Stay away from fried foods, soda’s, processed food e.g cured meats, fast foods, diet foods like lean cuisine etc…they are loaded with sodium. Also pay attention to your sugar intake, eliminate all white flour, white bread, white pasta etc..Eat lots of fresh fruits, vegetables, lean proteins, and high fiber, whole grains, oatmeal etc.
3. ELIMINATE THE ALCOHOL:
Alcohol adds extra calories that’s not needed in your diet. It effectively slows your metabolism and reduces your motivation to work out and diet. Its a total sabotage to your goal.
4. INCREASE YOUR WATER INTAKE:
If you are not drinking enough water during the day, your body may be retaining water, adding to the numbers on the scale. When working out on a regular basis you want to consume about half your body weight in ounces of water every day especially if you work out a lot (more if you’re outside in the heat). A 145-pound woman should drink about 73 ounces of water.
5. WORKOUT MORE THAN 3 DAYS A WEEK:
Not only should you add variety, write it all down, increase your water intake, eliminate alcohol and watch what you eat…the last thing is how often are you working out? Maybe you’re not working out long enough or often enough. You want to workout, sweat and burn calories at least 30 minutes 4-5 days a week. No less than 4 days a week. If you can do something everyday that will be great just don’t do less than 4 days a week.
Hopefully these tips are helpful and you’re well on your way to finally achieving your goal weight.
My good friend Lois James aka Lo-J is a co-host of the new LIVE video stream radio show called The UnderGround Dugout! She asked me if I would come on and be their first guest to talk about heath, fitness, my business etc.. Of course I said YES without hesitation. I felt truly honored that she wanted me to come on, much less be their first guest. I’ve never been interviewed before, never been on a radio show before, much less a LIVE stream webcast radio show. I must admit I was a little nervous when the day finally came, but my cousin told me to take a deep breath and just relax, which I did.
The Underground Dugout is focused on real talk and music from indie/underground hip hop and R&B. Its created and hosted by Jeff Strange (The Funny) with Lois James (The Bad) and Edaye (The Good). The show also features news and commentary on current events and entertainment. You can check them out every Saturday from 3pm-5pm via http://www.sdworldvision.com or http://www.ustream.tv and you can also call in and ask questions at 718-369-0411
This episode was dedicated to Michael Jackson and his 2 year anniversary of his death. Alot of his favorite songs where played. After I relax I realized I had nothing to be nervous about. I felt at ease and at home. Everyone made me feel welcomed and the interview went GREAT! I enjoyed being on the show tremendously, had a little fun teasing Jeff from the jump and it just happened to be extra spicy this particular day. I wont give away anything. Check out video below and enjoy.
I came home today after a long day of work and running errands and I was in the mood for burgers and fries. I happened to be with my roommate at the time, we both came home together and he was craving the same thing, but not necessarily fast food burgers and fries. Then I remembered I had Jenni-O turkey burger patties in the freezer…( huge smile came across my face ) I was making me some turkey burgers for dinner..woohoo
Jenni-O Turkey Burger Patties
1 medium onion (sliced)
1/2 of ripe avocado
2 hands full of kale
1 cup of slices mushrooms
2 whole wheat (small) pita
2 slices of low fat Provolone cheese
1 to 2 tablespoon of EVOO (extra virgin olive oil)
Himalayan salt and black pepper to taste
Serving for 2
This recipe is soo easy to make. It took me less than 20 minutes. I first warmed up the George Foreman Grill on high. While the grill was getting hot, I placed my Wok on high heat on the stove with EVOO to warm up. Once the oil was hot I placed the onions (sliced) to cook and get caramelized. Then I added the sliced mushrooms, after a few mins i added the kale to cook (lowered heat down). I added a pinch of salt and black pepper to taste.
While the kale, mushrooms and onions are cooking I placed the turkey burger patties onto the grill to cook with a lil salt and black pepper on top to taste. I cooked patty on each side for about 3-5 minutes. Once cooked I warmed up the pita bread and stuffed it with the turkey burger, saute kale, onions and mushrooms and placed sliced avocado and cheese on top.