Fitness Friday

Morning All,

I woke up thinking about Getting Right and Getting Tight this morning so I though I would share a few of the things rolling around in my head.

First of all whether you are man, woman, boy or girl, 2 years old or 102 your health is the most important thing you possess. Period. You deserve to put your health and wellness FIRST. Without it you can’t do all the things you neglect it for, like work, friends, family,being lazy (IJS). A Clean diet and regular exercise is your best preventative, defense and offense. But why wait, remember an ounce of prevention is worth a pound of cure. Don’t wait until you have hypertension, diabetes, heart disease, or you are a tired broken down immobile body before you decide to do something. Be proactive for you!

However, if you do fit into one of those categories, you REALLY need to get up and regain control of your life. Medication is expensive and can have some nasty side effects. Walking is free! And don’t take it for granted, diabetes can render you leg-less!

So any who, I wanted to share a few tips with you all this morning.

~Get in bed an hour early.

~ Wake up in the morning 30 mins early ( so you are not rushing).

~Do some simple stretches when you get out of the bed, get your blood moving around. Stretch to the ceiling and up on your toes body totally extended, hold for a few secs and repeat, Bend at the wait and touch your toes, or shins, whatever your flexibility allows, and repeat. Then turn on your favorite music and dance! Dance and sig while you make breakfast, and while you are getting dressed. This really elevates your mood and burns some calories.

~When you rise in the morning after you say thank you, have a cup of lemon detox water. It’s simple heat 1 cup of water and add the juice of 1/2 lemon to it. And enjoy. It will start the detox process right off the bat. If you want to add a little kick dunk a green tea bag in there for about 5-6 mins. It begins to rev up your metabolism. Have this about 15 mins before you have breakfast.

~Have your first meal within 30 mins of waking. In a hurry have a protein shake. Got some time lean protein and a complex carb (3-4 whites and some oatmeal or whole wheat toast) Or 3 egg Whites and 1 whole egg some veggies like green peppers mushrooms spinach and 1 0z low-fat cheese. Sautee veggies for a minute or 2 whip eggs add veggies and scramble top with cheese a 1 TBS salsa. Or make it an omelette.

~Eat every 3-3.5 hours (making sure you have a lean protein and complex carb)

~Drink water, drink water, drink water

~Take the stairs

~Dedicate just 15 mins of your lunch break to exercise. Walk the parking lot, walk the stairs, do shoulder presses or later raises for your arms, SQUATS are AWESOME.

~Limit your carb intake after 3pm and aim for just lean proteins and green leafy veggies.

Be DEDICATED, DETERMINED and MOTIVATED to Get Right and Get Tight!


Wellness Wednesday

Get your mind right! Fitness is mostly mind over matter. Start this journey knowing that there will be  challenges, there will be monkey wrenches thrown, aches pains, and a slew of other obstacles. Be prepared and have a plan. What if you can’t get to the gym, do you skip the workout? Hells bells no! What if someone brings doughnuts into work? There are so many challenges that  will be  unique to you and your journey. Take a moment to think about those and make a plan as to how you will overcome.

IF you should happen to “Mess up” during a meal, pulleeze don’t wait until Monday to start over!! That’s an Urban Legend, IJS. Start fresh with the next MEAL. Your meals should be clean meals. A good rule of thumb is if YOU can grow it, pronounce it, and God made it…it’s probably okay. Keeping in mind God did not make processed foods or food that will not go bad. Another good rule of thumb is if it’s in the middle of the supermarket it’s something man threw together. Leave it there. Shop on the perimeter of the supermarket, there you will find the fresh produce, chicken, fish, dairy etc. Things  on the shelves have been there forever and the perimeter will spoil.

Plan your meals for the week and then go do your  grocery shopping. Prep on the weekend and take the guess work out of your meals for the week.

This is also a great time to hit your local farmer’s market and try some different spices, and other natural flavorings.

When using oils try coconut and EVOO ( extra virgin olive oil) and a great tip for dispensing oil is a spray bottle. Just your regular spray bottle that you can get from Walmart. And just use 1-2 sprays when you are sautéing.

Make sure you buy healthy snacks to keep with you at all times, especially when you are out and about. Some good choices are a fruit and nut mix (not trail mix). Just fresh fruit and a handful of nuts. An ounce or 2 of protein with veggie sticks. Protein shake. A low carb high protein bar.

I recommend water, water water! I personally don’t drink sodas very often ( I may have 1 every few months, seriously) I don’t use Crystal Light very often either. There are tons of things to add some kick and flavor to your water and I’ll give arecipe at the end of this post.

Cardio, Cardio, Cardio is your friend. Start walking. Depending on you and your starting point( health and physical limitations) I would shoot for 2 miles per day. It’s a great time to decompress from your day and be alone with your thoughts. Or a great way to start your day, blast your music get those endorphins poppin.

Now keep in mind I am not a personal trainer or nutritionist. I’m just someone who decided to make a positive change in my life. And I’m willing to share what I have learned during my journey.

Detox Water:

  • Lemon: Lemon water makes for a powerful detox drink; lemon juice helps to cleanse and alkalize the body. Add one thinly sliced lemon to a large pitcher, or squeeze fresh lemon juice into your glass.
  • Mint: Mint adds a touch of sweetness without the sugar to your water, and it also helps settle your stomach and aids in digestion as well. (use 3-4 leaves)
  • Cucumber: Cucumber water isn’t just for spas. Adding a few slices of cucumber to your water makes for excellent rehydration, and cucumber contains.( Thinly slice 1 medium )
  • Ginger: The spicy root helps cleanse out your system, aids in digestion, and settles your stomach. A little goes a long way, so start with a few thin slices, and add more as necessary.

Makes 1 pitch or 10 cups

Breakfast/snack option

Egg and Spinach Quiche Cups

  • 10 ounces frozen chopped spinach
  • 3/4 cup egg whites
  • 3/4 cup shredded  fat free cheese
  • 1/4 cup green bell pepper, chopped
  • 1/4 cup onion, chopped fine
  • hot sauce (optional)
  1. Microwave the spinach on high for 2 1/2 minutes.  Drain completely.
  2. Line a 12 cup muffin tray with foil baking cups.  Spray the cups with cooking spray.
  3. Combine the egg substitute, cheese, mushrooms, spinach, peppers and onions in a bowl.
  4. Add hot pepper to taste.
  5. Divide evenly among the cups.
  6. Bake at 350 for 20 minutes or until knife inserted comes out clean.
  7. May then be frozen if desired.

Makes six muffin cups, 75 Calories each

Alright ladies allow this info sink in and follow the blog. I’ll post more tips, recipes, and motivation… regularly. Check -in  using this post with questions feedback suggestions. Let me know how you are doing. The good the bad and the ugly. Lets help keep each other accountable and motivated.


Good for your heart and
All of your sensitive parts
Smooth as milk, as intense as the darkest night
Vice, Addiction, the Sweetest Temptation
Craved, Wanted, Desired, Needed  your body tells you
But your head  like mama says  chocolate is no good for you
Too late you have tasted and felt the  immeasurable pleasure
Melts in your mouth
In your hands, a gushing fountain it becomes
From your LIPS straight to your HIPS
Takes a lil dip
Takes it’s time there
Indugles there
Melts there
Creates new flavors  there
Makes you forget why chocolate is bad
Experience, Explore, Enjoy

Freaking Little Buzzards

Ok now these damn birds…AGAIN! I hear a strange noise and it’s like I’m in a horror movie my heads whips left, in the direction of the sound (Birds? Hell no can’t be). All is quite…then there it is again. Shit! I go outside to check the vent cover. That bastard is OPEN!! Sighs long and deep. Ok so I grab the ladder and this 10′ stick to close the vent. FREAKIN FAIL I’m too damn SHORT 😦 So there I stand on the ladder stick in hand scanning the neighborhood…who’s home at noon besides me that’s TALLER than me. Not a damn soul!! Grrr. Ok now here come these birds flying close to me and cussin me out! I’m still on the ladder with the stick…I SWUNG on those little menaces!! Yes, I did!! So they were like WE KNOW THIS HEFFA didn’t just swing on us!! So here these little bastards come…TOGETHER, straight at me( I’m thinking I KNEW I should have put my sneakers on and not these flops) So they are coming for me…then peel apart like they are Blue Angels, about 6 feet in front of me!! I’m thinking awww shit its ON NOW!! So I swing again, remember this stick is 10 long:-/ ( awkward) I’m swinging and cussing they are swarming and cussin. This time they come from the side, same tactics!! Ok so I get down, (the ladder was doing a 3 legged kinda thing). I look around my garage for SOMETHING I can use to get this dang vent flap closed. How ‘bout these little bold bastards a flying in front of my garage door as if to say we dare yo ass to come back out. Then I see it…DUCT TAPE!! It fixes EVERYTHING…right? Sooo I duct tape another stick on the end of the first stick and I’m ready to ascend the ladder again, escorted by these 2 little buzzards!! So I finally get the flap closed, YAY!! I descend the ladder and commence to doing the Cabbage Patch and the Bobby Brown. But I hear them GOING OFF!! Then I go into my Denzel from Training Day monologue… (With some modifications)You disloyal fool-ass bitch made punks! Aww, you motherfuckers. OK. Alright. I’m lockin you bitches, out! You think you can do this to ME? You motherfuckers will be feathers in somebody’s pillow when I get finished witchu! PILLOW program niggas! I’m the boss up in this piece! You’ll never see the light of day…who the hell do ya think you fuckin’ with? I’m the Queen! I run shit here, you just live here! Yeah that’s right you better fly away! BIG BIRD ain’t got SHIT on me! Now fly ya little feathered asses away from hear!!

A little front story on the back end 🙂 These birds have gotten in my dryer vent twice before squawkin and scratching and pissin in there. First time there was 1 second time there were 2 and they put up a good fight when captured. One got away and was flying around INSIDE my house!! I thought I fixed the vent cover but guess not!

My Tuesday adventure…there’s ALWAYS at least one in my day.


Special Occasion Panties (Why you don’t need one to wear them)

This post is actually inspired by a question posed to me recently. “Why are you wearing those “Granny Panties?” That really kind of caught me off guard, but my response was, “Umm because I’m not doing anything special, why would I wear my “Good Panties?” But then I began to think…really why am I? They are not inspiring me to do anything. Yes, you can be inspired by panties, keep reading.
So this is what came to mind… A lesson taught by my mom and grandma.
Tell me if you have heard this before, “Make sure you have clean underwear on when you leave the house” And her rationale…says it with me, “Because if you are in an accident you don’t want those folks at the emergency room seeing you in dirty raggedy drawers.”

Now personally if I’m sick enough to be in the ER clean drawers may not be on the top of my list of worries. IJS However, I do make sure I have on clean and cute panties when I leave the house. Not the really cute sexy ones and not the comfy old friends that have been around the block a few times either. And besides the clean panties are like a safety net because you know as long as you have the clean nice panties on nothing bad will happen to you. It’s when you leave the house and you don’t have on your good panties…LOOK OUT… trouble is lurking like Ghost Face from the Scream movies. And dare to go COMMANDO, Chile you better make sure you fasten your seat belt, stay UNDER the speed limit, use your blinker, wear a flak jacket….Oh shit, forget all THAT just stay home!

Ladies we all have a panty drawer and within that panty drawer there is hierarchy of panties. We have the old faithful our comfy friends they are made of cotton and are breathable. They are generally briefs or more affectionately known as “Granny Panties”. Don’t act like you don’t have any. No shame they do have their time and place. Although the poser of the aforementioned question says…”No, no they don’t” accompanied by a vigorous shaking of the head.

Then we have our “Good Panties” these are appropriate for work, the mall, and maybe a girls evening out. These are not your cotton briefs by any stretch of the imagination but they are not the upper echelon on panties either. However, we get our monies worth out of these spunky girls. Oh and they generally have matching bras in color only 🙂 Granny approved!

Then we have the Holy Grail of Panties, the ones that most of them STILL have the tags on them. These are the “Special Occasion Panties” , the sexy ones. They are tiny scraps of lace and silk skillfully woven into something that barely covers the “Kitten” and doesn’t even come close to covering the “Boo-tay”. These are also the ones grandma would say Lawd chile now where are you going to wear these!? You SURE these are you size? LMAO! Although, we paid dearly for the honor of owning them and they are a part of our “Bag of Tricks” they are the generally the least used. We save them and save them for just that perfect occasion that may or may not come, the good lord only knows why.

Well I think it’s high time to cut the tags off those girls and embrace their power.
Let me give you a few reasons to make everyday a Special Occasion.
1. Tomorrow is not promised.
-So then what cousin Tina gets to strut in them, um NO!
2. They make you feel sexy. Sexy is confidence.
-Confidence draws people in, new possibilities
3. They make us feel empowered.
-The world is yours, rule it
4. You deserve to feel special.
-Nuff said
5. They make us feel liberated and uninhibited.
-Changes our mindset, the box is open
6. It’s a great way to step outside of your box, without being too risky
-No one knows except you, unless you decided to show and tell 
7. Well hell you paid for them
-WEAR them

Let me leave you with this little tid bit…Lets all raise our voices in Corrine Bailey-Ray fashion

Girl, put your panties on, you know they’re your favorite thongs
You go ahead, and cut those tags off
Give Vickie a Secret to tell, So good he’s under a spell,
Just go ahead, and put those Special Panties on…

I’m making tomorrow a special occasion; who is with me?

Merciless Monday (Collateral Damage)

So it’s happened again! This time its multiple bombings in Boston, surroundings the Historic Boston Marathon. Who are these sick people who have no regard for human life? It’s so sad that these people could not come together and run this historic race; and create happy memories. Now instead it will be marred by this tragic event. Lives lost and more than 100 injured, senseless just senseless.

These people are just evil, IMO. No matter what lame ass reason they give. There is no justifiable reason for this act of terror. I’m guessing their intent is to cause fear and change the way we lead our lives, to restrict out freedom and sense of security. I believe this event will do that to an extent, for a while. But so far, as a country, we have been able to bounce back, from past terror attacks, for the most part. There comes a point in time I think we actually forget the danger that lurks in the shadows and we let our guards down. After all we live in the USA, not some Middle Eastern country filled will unrest.
It is MY belief that the effects reach into places that most don’t think about. When a father, mother, son, daughter, sister or brother is taken for WHATEVER reason, it can wreak havoc in lives of those left behind, that is unimaginable. But, my heart leads me to believe that when someone is snatched from you in such a violent and unexpected manner, it has to be far more traumatic than anyone could imagine. No one is EVER the same after such a loss.
Young kids that lose parents must relive that hurt and pain over and over in their lifetime. It resurfaces when the notifications come home for the Father Daughter Dance, and any parent child event, takes place. Please let us not forget, high school / college graduations, weddings, and birth of their children, just to name a few. That pain is there as fresh as it ever was, and the grieving process must be traversed AGAIN. You can rest assured it is not the same every time. These are all times that would be viewed as happy exciting times, yet now they have that little twinge of sadness there. Basically pain and grief became your stalker. It’s always there just waiting in the wings to rear its FUGLY ass head. If only we could decapitate that bastard, throw some holy water on it bury it on sacred ground….sigh.
There is always the potential to get stuck in a stage, and in my opinion getting stuck in anger or depression can be the wreckers of lives. As kids they are not articulate enough or emotionally aware enough to pinpoint those emotions in relation to the loss; they simply act out and YOU have to figure that out and help them through as best you can. And trust me that ride can be as wild and nerve wreaking as heading the wrong way down a One Way Street…Balls to the Wall. As adults this can be challenging as well, I know all too well. But again, we are expected to know how to handle this foreign situation. Senseless killings/deaths can cause decades of chaos and pain.

As the surviving spouse you experience that loss all over again, at all those same times as the kids. And it’s as hard for you as it is for them. When you are used to being a part of a couple, as I was for more than 20 years it’s like learning how to live again without the use of the left side of your body (I’m a lefty). There’s no time for rehab you are simply thrown back out there to continue to live life just as if nothing ever happened. You quickly learn that the world really does not revolve around you; you are simply one of many and are expected to keep it moving. But somehow you MUST figure out how to live again. How long will that take…each journey is as unique as the relationship that was snatched away.

Parents that lose children, I can’t even speak on that. I can’t imagine. That is a foreign journey to me. It’s one I decline the ticket to ride. My offerings on that front would be prayers for peace and guidance.

My point is I feel like those that set off these bombs, have one intended impact and they get that; but it is relatively short-lived. But the deep penetrating wounds that are left are often overlooked, these are the wounds can take decades, possibly lifetimes to heal if ever. These wounds are let open and often untreated are the Collateral Damage.

My prayers go out to those affected by this horrible event that has taken place in Boston today. As well as all who have suffered a premature lost of a loved one and those who continue grieve and hurt in silence.

Wanting Wednesday

Like Morning Coffee

Strong robust, rich and creamy, full of flava
Head banging or smooth and sweet
Many craaave her GOT to have her
Clocks and timers are set so they don’t MISS her
Gotta have her
Mornings, days and nights are not complete without her
If missed for to long…the body cries out for her
Aches, and throbs for HER and her alone
Addicted, fix needed, oooh to wrap your hands around her warmth
To be transported by what she offers
Lips pursed ready to receive her, slow, careful…blow first
Pockets are unburden of their treasures just for her
A wiff, a taste, a sip of her richness, is to be made alive
Desired, craved, needed
She’s Like Morning Coffee

That’s that Shit I DON’T Like… Saturday

That freakin lying bastard!! (Side eye, lips pursed and curled, The Rock Eye Brow…all in play at once!!) But I’m going to keep it moving and TRY to remain positive…. Umm humm but why you gotta lie?! I just needed to know one (1) THING!! In fact that all I EVER ask that bastard!! Just one simple thing!! And he gotta lie about that!! Arrgh!!! I hate that bastard more days than not!! Wooosah woo-damn-sah!! No bump THAT I’ma snatch the battery outta that MF’r and throw it out the damn bathroom window!! Then I’ll woosah, yeah…THEN I’ll woosah. Breathe in thru nose and out thru mouth…repeat…frequently!

What the Hell Wednesday

Now ya’ll know I have had a few…misadventures, why should today be ANY different. Early this morning I heard scratching sounds but thought it must be the wind. I go back to sleep. Then later in the morning I hear it again, so I look out the window …no wind, humm. Again I dismiss it. Then when in my bathroom it sounded as if the HULK was coming thru the freakin wall. I tip into my closet…nothing. Tip to the hallway and I hear LOUD scratching and weird sounds. I SLAM my bedroom door, and think what THE HELL! I need to flee, is my next thought. I stand there for a few minutes clutching my chest, then I think hell no, I’m not running this is my house. I hear it again, tip into the laundry room and realize it’s coming from the dryer vent, I can see it move! WTH, I slam the laundry room door and run back to my bedroom and slam that door as well. What the hell is in there? I’m thinking an opossum, raccoon, bob cat, yeah literally this is what I’m thinking. (o_O) I place a 911 post on Facebook, and immediately I get responses, a unit has been dispatched, to my location (literally). I continue to clutch my phone to my chest because you never disconnect before the unit arrives. I’ve watched enough police shows and re-enactments to know that. I just hit the refresh button over and over in case they need more info, you know like where is the intruder, can I describe him, is he armed? What I know for sure is that WHATEVER it is I KNOW it’s armed because it has teeth and claws, yes, it’s armed and dangerous!

Just then there’s a knock on the door help has arrived. So I disconnect. I ran my ass past that laundry room like Flo Jo!! I’m pretty sure I only touched 3 of the 14 steps. So Bill,my hero, arrives and he looks around the laundry room and initially we hear nothing. I’m thinking oh shit it has gotten out! A moment of panic sets in. Where the hell is it? He’s shaking things and moving things and I hear no scurrying. Now I’m thinking I need to put some shoes on! Don’t want it get get my feet! Then Bill says it’s probably just a squirrel or a mouse; I trip over the vacuum cleaner as I run away from the laundry room. Why did he have to say a MOUSE!? After a few minutes he discovers the intruder! He says “Aww its a little bird”. Oh it’s a bird? I can handle THAT. So I venture back into the laundry room. Then all of a sudden this… PTERODACTYL, emerges from behind the dryer like a freakin PHENOIX rising from wherever they rise from. Or perhaps the monster from Jeepers Creepers, I’m guessing he came from the bowels of hell, and that’s NEVER good. It bolts towards the door by which I was standing, I ran( you know that high stepping run like it was on the floor and I didn’t want to step on it kinda run)No No, it was like when you workout and your trainer say high knees,LMAO! So I high kneed it screaming into my bedroom and it went flapping down the hall. I peeped thru my door to see it hovering in the hall (I could feel the breeze from its ample wingage, YES, wingage) for a few seconds and then it flew into my sons room. Bill, my hero, calmly walks down the hall and into the bedroom and closes the door. I do a fast tipping kinda run down there and yell thru the door “Do you need me to do anything” LMAO!! “No, I’m fine” Thank you Jesus, because, had he said yes, it would have been an EPIC FAIL! So I wait by my bedroom door, you know just in case the pterodactyl overpowers Bill (My hero) and comes thru the door Flintstone style. Heck you never know, stranger things have happened. It could have gotten caught up in my hair (ya know I’m natural, it may have mistaken it for a nest!!) Aint nobody got time for THAT!

So after a few minutes Bill, my hero, says it’s all clear, he’s gone! You sure? “Yep out the window” So then I walk down there and open the door all bold and brassy like I got a” pair”, well I do but not those!(giggles) I look around like yeah I was just coming in to give you hand, LMAO.

No animals were injured in the misadventure that was my Wednesday morning!

Hero’s come in all shapes and sizes and sometimes from the most unlikely places. Today mine came in the form of my longtime neighbor from 1 cul de sac over, Bill C!! No cape needed, just a bag and an open window.