Life’s a Freestyle

 Ready, Set, Done!

As it’s been a while since our last free-write… set a timer for ten minutes. Write without pause (and no edits!) until you’re out of time. Then, publish what you have (it’s your call whether or not to give the post a once-over).

So the daily writing prompt is to basically freestyle. I have no CLUE as to where this is going, your guess is as good as mine. But the timer has started so lets see where it goes.

I guess this writing prompt is a lot like  life. Life is really just one big freestyle. Sure can have a vision but you have no control over the world around you and you have to be able to adapt and overcome within  seconds sometimes. Example, a car runs a red light, you have to be fluid, you must possess the ability to adapt and overcome, literally within seconds. And then there’s the more life altering freestyle that you encounter. Let’s say your seemingly perfectly healthy 38 year old husband is diagnosed with a rare untreatable, definitely incurable cancer. When he is diagnosed its already in the advanced stages and you are the only one who truly understand the gravity of the situation, because you are the nurse in the family. So it’s up to you to translate what the doctor is saying not only to your husband, but your children, your mother in law, your father in law and everyone else in the family. Finding the words to say and saying them with just the right tone, at just the right time. The freestyle of my life was telling my husband we have no way to save his life. How does one adapt to and overcome that, even after seven years.


Feeling Fancy

Feeling Fancy

Today’s writing prompt is:

Feeling Fancy
You’re given unlimited funds to plan one day full of any and all luxuries you normally can’t afford. Tell us about your extravagant day with as much detail as possible.

Ahhh yes, finally all that rubbing on the lamp has paid off. Poof the Genie is out of the bottle, flexing and ready to start granting, and I am dreaming and ready to start wishing! Just wishin’ and hopin’ and thinkin’ and prayin’ and plannin’ and dreamin’…Dusty Springfield voice trails off.

Take a moment to journey with me and my most magnificent day.

First of all, I’m awakened by my house hunk to catch the sunrise as it peaks over the horizon, of the private island that I have secured for just this, occasion. And it is beautiful. The varying shades of oranges and yellows, sandwiched by the blue of the sky and the blue water of the Pacific ocean. The villa has 360 degree views of the island and the beautiful blue green waters that surround it. As I stand on the balcony and breath in the crisp lightly salted air , I hold it to savor the moment. Eyes closed, head back arms outstretched to the side I allow my mind to be carried away to my next destination by the gentle ocean breeze.

Next, it’s horseback riding in the lush rainforest of the Big island. It’s everything I hoped it would be. The peace I feel is almost palpable. It’s a leisure ride in the valley that is surrounded by green mountains dotted with pockets of color from the wildflowers that flourish there. I can hear the sounds of the native creatures calling to one another, distance sounds of the many waterfalls gently expanding their reach, and the crunch of the forest floor underneath my riding buddy’s hooves. Heaven on earth is what comes to mind. As we ride on, I allow my mind to drift on to my next destination.

Dressed in my parker, boots, fury hat and gloves I could easily be mistaken for umm a visitor to this what could only be described as otherwordly, yet magnificently beautiful plot of almost untouched earth spread before me. The site before me is simply breathtaking. There are peaks of varying shades of white separated by the bluest of blue sky that seems to slice through the peaks. And it’s fronted by the icy blue ocean water, littered by tiny ice islands that have broken free. It’s so surreal that at any moment I expect to hear the narrator from the Discovery channel, begin his tale of how only the red billed squatter penguins are the only inhabitants of this glacier and they only nest here twice a year. Though it’s well below freezing, what washes over me is this, it’s December, snowing outside and you have been stuck in traffic for over and hour it’s been a rough day and you arrive home to a crackling fire, your favorite comfy jammies and a cup of your favorite hot beverage is waiting for you. Or a clean house with no kids, you call it. As I surrender to this feeling, I allow my mind to wonder to my next destination.

My drifting is cut short by the realization that this glorious day is all but over. Cinderella mode sets in, the bong of the clock striking 12 has started. Hastily, I decide there is only one thing left to do. And that is to click buy on the Apple stock purchase! Or maybe Chipotle, either way, perfect end to a perfect day.


I’ve just recently had a birthday, and that has caused me to become reflective.  As a result, I’ve decided to share some of the things I’ve learned along this journey that is my life. Here is a list of 46 things I’ve learned 1 for each year I’ve been on the north side of the dirt.  There is no particular order, just as they come to mind. Enjoy and feel free to share some of the things that you have learned along your journey.

1. Life is SHORT.

2. Live don’t exist.

3. Happiness is a choice, choose it.

4. Don’t dwell on your mistakes, keep moving.

5. If you love someone tell them, you may not get another chance.

6. Everyone you know is not your friend.

7. Wear your good bra and panties on Wednesday.

8. When people show you who they are believe them.

9. Be thankful for what you have, and work for what you want.

10. Listen when people talk to you.

11. Forgive.

12. Laugh until it hurts, often.

13. Spend quality time with your kids not money on them.

14. Be kind.

15. Be open to life, love and adventure.

16. Birthday cake, someone was born today. Right?

17. A smile is worth a thousand words.

19. Have GOOD sex, often.

20. Everyday is a good day, so use your “Good” stuff everyday.

21. Sit in the living room.

22. Be positive.

23. Slow down.

24. Go ahead, you are worth it.

25. All men are not dogs.

26. Treat the elderly like you want to be treated if you are lucky enough to become elderly.

27. Get involved.

28. Age really ain’t nothing but a number.

29. Since you have to wear them, make sure your shoes are cute.

30. When you fall down, get up.

31. Follow your heart, but allow your brain to draw the map.

32. Prepare for the worse, and expect the best.

33. If you always go right you will never get anywhere, go left sometimes.

34. Don’t wait for Monday, start today.

35. Your elders are your history, learn from them. The young are your future, teach them.

36. Leave 15 minutes early.

37. It’s ok to say no without a reason.

38. Kiss long and slow.

39. Say yes, and go for it.

40. Mindset is everything.

41. Sometimes you have to love from afar.

42. Breath mints, use them and share them as needed.

43. Shit happens, flush it.

44. Call don’t text.

45. Love yourself unconditionally.

46. Live like you are dying.




Justice For Trayvon Martin

Please take a few minutes and journey with me.
I’m so happy that I decided to be a part of the 100 cities rallies, Justice for Trayvon Martin. And even happier I took my son and his friend with me. The rally was held in downtown Atlanta at the Russell Federal Building. When we arrived we had to park I bit away from the federal building and I wasn’t sure how to get there on foot; but luckily, we met some people in the parking garage and it was obvious we were all heading to the same place (skittles, tea, hoodies) I asked if they knew how to get there and if we could tag a long…of course, was the response, “we are all in this together; let’s go”. And that set the tone for our experience.
There were people everywhere. It was a beautiful site.  I was so excited to see so many come out for such a worthwhile cause. It makes me think, this must have been what it felt like to assemble 60+ years ago. It’s an electric feeling. There are so many emotions flowing through not only my body but the through the crowd. I looked left and saw the passion in those people as they intently listened to the speakers. Then I looked to the right and saw a woman with her hands clasped as if in prayer and tears were welling up in her eyes as she listened to the speaker lay out strategies for change. Then there’s the young black boy standing in front of her, he must be 5 or 6, his eyes are filled with wonder as he looks around at all the hundreds if not thousands people. In front of me there are fists in the air, signifying unity, anger, hope, sadness, and the call for change. Behind me there are signs demanding change, declaring if there is NO JUSTICE there will be NO PEACE. And then there is my 13 y/o and his friend, hoodies on joining in on the chants calling for justice. It’s a beautiful scene.
Skittles and Arizona tea abound; there are hoodies in all colors worn by little girls, little boys, men and women, young and old. Then the skies open up and the rain comes down. However, that does nothing to stall the movement. Prayers by Dr. Kings daughter Bernice are fervent and purposeful and just like that…the rains stops and the crowd erupts with praise and thanks and soon turns into chants that demand change and justice. It’s so amazing!!!  I am in awe of it all. We are wet and hot but throughout the crowd you hear that’s not enough to make us disband. The posters and signs are again held high throughout the crowd. Some are now standing in water that is at least 6-7 inches high, but they still they stand unmoved. To me it’s symbolic, standing through the storm, standing for justice, standing in spite of, because it’s what we have done and will continue to do, STAND.
So many organizations are represented, National Action Network, Southern  Christian Leadership Conference, National Association for the Advancement of Colored People, just to name a few. There were opportunities to join these organizations are well as voter registration.  Awesome! This is where change begins at the ballot box. If you are not registered, please do so. If you have family and friends who are not, encourage them to register.  If you have had any changes in name or address, you need to update your information ASAP! And don’t just vote in the presidential election, vote EACH and EVERYTIME there is an election. Take some time and research the candidates, go see them speak; educate yourselves on the needs of your community, and who can best meet those needs. We need people in office who have our best interest at heart; someone who at the very least has the potential to care about our kids. We need someone who can start to bring balance where there is imbalance, justice where there is injustice.
There is speaker after speaker, some quiet and thoughtful in their delivery, others animated and demanding. Each evokes a different emotion, a different rhythm. I look at my child and can see the wheels are turning; I’m loving this. I feel inspired, I feel energized, I feel motivated, I feel connected, and I feel the call to action. We CAN effect change like those that came before us, IF we keep these feelings alive, I know I’m not the only one feeling like this; if we turn these feelings into actions; if we make those actions consistent; and if those action are unified, a change will come.
Get up, stand up, stand up for your rights
Get up, stand up, don’t give up the fight
What do we want?
When do we want it?
Get involved, get inspired, get up and do something!


Shit Happens…I guess

I haven’t really posted any foolishness in a bit…So here we go.

I know, I know judge ye not…but… when I saw the address my first thought was…Aaargh!! Here we go with some foolishness. So it was a doctors appt, a referral so never been there didn’t know him. So I’m driving…first of all waaay to many people out walking around at 11a.m….work much? And not only are there droves of them out and about…but they are in need o f brassieres, NO not bras, they were in dire need of every one of those letters!! Outside shoes and NOT HOUSE SHOES, as well as the remainder of their clothes, a comb, a brush, and a damn station wagon for all those little ducklings waddling behind. Not to mention those in need of belts, shoelaces, and another purpose in life other than to stand prominently on corners being, I guess professional  ding-a-ling repositioners and nut holders!! That frustrates the heck out of ME!! And I’ve NEVER encountered so many freaking potholes ( more like pot canyons)  in all my driving days.  No taxes no road improvements I guess.

I finally make it to the office and sit there in the car and try to decide IF we going to get out. Reluctantly I decide yes, since I’ve already taken the time off and have driven here, might as well maybe it will be worth it, he will be this brilliant doctor giving back…umm yeah.  We enter the building and there is no directory (no surprise). I literally close my eyes as I pass the 1974 couch that sits under the stairs, and  has probably been there since 1974. I take the stairs, as I am not foolish enough to think the elevator works or we won’t get stuck in it.  There are 2 halls I can go left or right. I decide to go right…not a SINGLE name on a door, so I guess you just have to stick your head in each one and ask is this Dr. X’s office.  I find the office and sign in. The “receptionist” says nothing to me only glares. In my mind I’m thinking Bitch really; I should be glaring at you just on GP.  This is a first visit…do I need to complete paperwork?  I get a slight shake of the head. I find this odd but we have a reluctant seat and wait. Another patient enters. She sits down and pulls out her cell. She appears to be about 55-ish. Her “Leisure Suit” is made from the same fabric as the pillow on the sofa under the stairs.  I hear bits and pieces of her convo, breakfast, and the bus ride over…then she says…”I told yo ass I was at the damn doctors office.” I resist the urge to look over at her. She continues, “Hell naw, he gone see me TODAY! I shit on myself again today” I got up ate and went and sat on the sofa and coughed and SHIT on myself all at the same time.” I HAD to look at her at this point. And out of the corner of my eye I see the other lady whip her head towards her as well.  The 2 of us make eye contact, and say without words did she just say she SHIT on herself? Then I give “Leisure Suit” the Really, You just gonna tell us ALL you shitting on your grown ass self, look. And she gives ME the, Hell yeah I said I shit on myself this morning, now what, look. My son looks at me trying to suppress a laugh. I give him the you better swallow it and not let it out look. And he gives me the, well SHE said it not me look.  So I pull out my phone and aimlessly scroll. Then she continues , “Yeah girl shit was everywhere, you remember when I told you I shit on myself in church that time, yeah well it was worse than that” But not as bad as when I was at that chicken place. Umm hum it was all down my legs and up my back” (O_o) Now I’m thinking just how often you been shitting on yourself “Leisure Suit”? And just what in the HELL are you eating when you know you obviously have NO sphincter control!! You wearing panties or Depends? She continues, No Henry (made up name) wasn’t there so I just washed in the sink the best I could. I immediately stand up and grab my sons arm get UP!! She’s probably shit here as well.  At this point I now realize why she has on this paisley AND flower print leisure suit (camouflage). Besides the fact that I can’t take anymore of this madness, I’ve been there 30 mins!!

I get up and say how far is the doctor running behind. Chick on the other side of the glass says “Oh he’s not even here yet” _________Dead, I am DEAD_______ and somewhere in my drifting towards the light, I realize that though I’m in a doctor’s office( of sorts) they probably have no AED and they damn sure don’t have a doctor! Nurse, maybe… not willing to take the chance. Soo when I will myself away from the light and I am able to utter words again I say, YET? What do you means he’s not here yet? I’ve been here 30 mins and he hasn’t been here at all? “NO. But I’mma call him and see where he at” Umm no don’t bother him on my account. But  “Leisure Suit” over here has had breakfast a few hours ago and it MIGHT be time for it to make its 2nd appearance!! It’s spring she’s rubbing her nose, it WILL be explosive!! If a cough got it down her legs and up her back a sneeze will surely get the walls and ceiling!! She looks at me like huh?  Do you want to reschedule….I raise my eyebrow and give HER the WTH do you think LOOK!!  Come on child lets get outta here! Outside I waste NO time calling the referring physician and promptly tell his ass off!  Yes, I got him on the phone. Don’t you never eva, eva, eva, eva (in my Smokey from Friday voice) send me to some bullshit jackleg place like that again in LIFE. AND I’m not paying any co-pay for the next 3 visits to you to recoup my gas money!! WTH were you thinking? Him…It’s almost lunch time stop by and we can discuss it after you have had a chance to calm down. I don’t want to see you unless you have my gas money!! He laughs…I hang up!!

That’s just waaaay to much, foolishness.  On that 3rd pothole I should have turned around…I knew it but nooo I just wanted to ride it out and see how things turned out….Well Shitty…that’s how it turned out…Shitty…SMDH.  My life (O_o)

Stopping to smell the daisies

A little back story first.

I  have always had an interest in photography and received my first camera at the age of 12. Since then I have never not owned one. I love capturing life’s moments and preserving memories. However, I knew nothing about the ins and outs of the technical side until about 2 years ago. Allow me to back track a few years before that. During a time of great stress, fear, heartache and heartbreak ( my husband was ill, terminally so) I happened to look outside my bedroom window and saw  what appeared to be dozens and dozens of butterflies. It was an amazing sight. So I picked up my little point and shoot camera a set out on what has turned into quite a journey for me. I sat in the shrubs, weeds, and flower garden for hours on end shooting those butterflies, bugs, flowers and weeds, distressing and trying to process what was happening to my family.  Photography became my respite, my peace, my knot at the end of my rope.

Fast forward a few years.

Since then I have moved into photographing people, which for me poses somewhat of an enjoyable challenge. When it comes to photographing people, tweens and teens are my favorites. They are carefree and willing to step outside the box. And they love being photographed.  However, street photography, nature and landscapes remain my favorite genres of photography. I love the peace and calm I feel when photographing landscapes, flowers, butterflies, and the like. It offers me a time to think and reflect yet feel totally worry free. And who doesn’t need that in their life.

Fast forward to the present.

My life has become somewhat chaotic and I put my camera down. I would take it with me everywhere always with the intent to shoot something but never did.  However, on n a recent trip to a friend’s house, I was inspired to pick up my camera again after a long hiatus. The daisies called out to me, so I picked up my camera. It felt really good to be doing something that brings me so much joy and peace. It was like seeing a friend again for the first time in a long time. Here are a few of the resulting images. I hope you enjoy viewing them as much as I enjoyed photographing them.

Denna Crutchfield Photography                                  Denna Crutchfield Photography.01-193                  Denna Crutchfield Photography.01-205Denna Crutchfield Photography.01-194                                          Denna Crutchfield Photography.01-185                                            Denna Crutchfield Photography.01-165

Denna Crutchfield Photography.01-105                                Denna Crutchfield Photography.01-159                   Denna Crutchfield Photography.01-107Denna Crutchfield Photography.01-71

Whip It~Devo

So this is how it went down.

I’m thinking, Ok…ok…ooooKAY (lips pursed, eyebrow raised while nodding my head) Sooo whatcha you said was YOU MAD, the TEACHER GETS ON YOUR NERVES and you PUSH a TABLE and it’s contents across the ROOM. (Apparently that reserve strength kicked in, ya know like your child is trapped UNDER the car strength) Oh and you tossing children outta your way. You are SOOOO “MAD that you can’t be sent to the office the office comes to YOU. Oh BAY-BE GURL U’s a Baaad Mama Jama. Shit I thnk we need to cue the music for this one!! I get the the low down from the assisant principal and then she say she’s here in the office, would you like to speak with her or wait til she gets home? Why wait I say. I here the principal giggle. So Ms. Mama Jama gets on the phone and I say I have 2 questions for you, and they are NOT rhetorical you got that? Ms Mama Jama says WHAT with so much STANK on it I think her body systems have reversed and shit is coming out of her mouth!!….Grabs keys and heads for the truck ( home phone still in hand and pajama shorts on) Pumps breaks and heads back up stairs (O_O)  Never did ask the questions. Now I posted this to calm myself since they are all mandated reporters over there, but TRUST and BELIEVE Ms. Mama Jama will be reintroduced to an old familiar entity ….and the music we will play for THAT is an oldie but goodie…well why don’t we let you all decide…
DeVo Whip It
The Dazz Band Let it Whip
We will need a soundtrack for this one cause it’s gonna be… EPIC…(said in a whisper of a voice)

So 2 hours later when she gets home, she doesn’t come by my room and say, “Mom I’m home.” Oh nooo she creeps down to her room. However, while she goes to the bathroom me and my “Little Friend” head into her room and sit and …wait.  When she enters she is startled to say the least. Quickly she says “But can I just explain?” I’ve heard all I need to hear. So lets just get’er done. “Waaaait wait please can I just explain?” So I’m thinking this is her  Hail Mary, let’s see how far it goes. So she goes into her explanation (saying exactly what the AP said) and when it’s all said and I’M DONE 🙂 I think the remainder of the school year should be smooooth sailing! As long as she doesn’t have to sit.

Kids, gotta love’em…right? Maybe…



Where there’s a will there’s a way

Today I’ve decided to focus on  tips for parents with toddlers.  Working out with your infant and toddler, it’s actually easier than you may think. With a little planning you can find ways to incorporate workouts into the time you spend with your children. I’ll share tips for toddlers to school age children in another blog post.

They are busy little balls of energy and curiosity. If you think just keeping up with them can seem like a workout in itself, well you maybe on to something.

You can play follow the leader with them, aka just try to keep up …lol just keep moving as long as they do. Allow them to roll a ball and YOU chase it. Try it for at least 15-20mins. For more of a challenge if your drive way is on a hill…yep allow them to roll it down hill and you go chase it down!

If you are serious about getting your workout in, invest in a jogging stroller and do as the name suggest. OR you could walk 🙂

Summer is fast approaching and the pool is a great place to get a workout in and spend QT with your little one. You don’t have to know how to swim.  Put the water wings on the little one and/or a life vest put them in an inflated tube and walk/run them around the pool. Try for 5 laps x 3. They will LOVE it and I promise you will get a workout. Kick it up a notch and alternate pool walking and running, its great cardio. For your arms same set up but lower your body in the water so that your arms are under water and just push and pull them towards you and away from you. Try 3 sets 15 reps. Never leave your child unattended in or around the pool.

You can always use the little tikes as your weights for bench presses. Up and down them facing you and make silly  faces. Not counting the ones you are making because of the struggle…hee-hee. This can be educational time as well count your reps out loud. 3 sets of 15

The same concept can be applied to push-ups. You might have to be quick with this one as they may want to get up and run if you are not fast enough. Lay your little on the floor on his/her back and get into push-up position so that your faces line up. You can do them military style on use your knees. Up and down  bending at the elbows, again you can count out loud, blow kisses, or do zurberts on their bellies. Zerberts (fill your cheeks with air and press your lips together and push it out on  the kiddo and make the zerbert sound!! They love that!)

If they are old enough push them on the swing. 1 push 3 jumping jacks do this until you have completed 10 pushes. Do this 2x’s. The jacks should be a 4 count exercise, 1-2-3-1, 1-2-3-2, 1-2-3-3, and so on.

Target your lower body…squats are your friend.  You can hold your infant either facing you or away from you. You want to hold them around their torso; their legs dangling your arms outstretched in front of you and lower your butt until your quads are parallel to the floor. Your weight is in your heels and not your knees. Your knees should be in line with your toes, not to pass them. Do 15 reps 3 sets.

Remember where there is a will there is a way!

In addition to these tips, you must eat clean (see previous blog post) and drink your body weight in ounces of water. No sodas. You can add lemon, orange slices or blueberries to your water for added flavor. Be consistent.

*Remember safety is always first. Use your good judgement with the SUGGESTIONS that I have provided and ALWAYS check with your doctor before starting a fitness program.



Wellness Wednesday by way of Thursday ;-)

So I hope you all have had a productive week and are 7 days closer to reaching your goals.

Let’s jump right in today and talk about the “A” word, ummm NO not that one….ACCOUNTABILITY!  We will discuss the other “A” word at another time. Seriously, we MUST be accountable for our actions or lack thereof.  Accountability is so important as you embark on and continue on your fitness journey. Without it even our daily lives we would run amuck. If we were not held accountable for our actions we would speed (more), cut in lines, call out of work…daily and wish for a zombie apocalypse so we could just start shooting stupid people in the face, and that’s just for starters. It’s the same with fitness goals we would run amuck, unchecked and unchallenged. For those of you who lack accountability let me share with you some ways to hold yourself accountable. These are things that have been very successful for me.

First, I hired a personal trainer, he helps keeps me on track and task. And he’s someone I have to answer to when it comes to getting fit. I have to give an account for my diet, my training that I’m responsible for when he’s not around, as well as for the changes taking place with my body or lack thereof.  A personal trainer is a great investment. The only catch with that is he/she HAS to be someone you click with. If not the PT won’t work at all.

Second, social media, I pimp the heck out of it. I post my workouts  daily! Facebook is my ummm “Hoe” of choice. She’s my “Bottom bitch” ( Ha, got a lil street on y’all lol). What I have discovered is that my friends actually look forward to my post and have become interactive with them. And I have come to enjoy the feedback. Some have actually said that I inspire them. That for me is added motivation. I discussed that last time, motivation…it’s what keeps you going. That being said social media works twofold for me. (Motivation and Accountability)Choose which outlet works best for you. There are so many to choose from.

Third, journaling is also very helpful in holding you accountable; either online or the old-fashioned way with quill and ink well .  If you are anything like me, you don’t want to document that you ate a snickers bar, 3 slices of extra cheese pizza, or 22 packs of sugar ( that would be a soda). And YES, there’s that much sugar in 20 oz soda. Soooo I don’t eat those things!! So it helps me think twice before I put something in my mouth, because if it goes in my mouth, it goes in the journal. It also helps with my workouts because I do love to document that I was “Beastin” lol lol. Who wouldn’t? The catch to that is you have to be honest/transparent and IF you do get off track you still need to document it. It will help you see how those foods affect your progress.

Fourth, tell a friend that you are embarking on a fitness journey and ASK them to check in on you. Now it has to be the right friend. She can’t be a hater (you know which one she is) because she will surely sabotage you…”Girl you can have that cake you gotta have SOME of the things you like” Or let’s go shopping and she KNOWs it’s your gym day; she’s the most dangerous hater. She’s a shady heifer…oops I mean hate, because she doesn’t want to put forth the effort and she certainly doesn’t want you to make her the “Fat Friend” . Trust, she will have NONE of THAT. This friend needs to be someone who has walked in similar shoes and will check you when you are getting off course. And help you to see the error in your choices. Now, I am not suggesting this person be your workout partner. In fact I don’t recommend a partner at the outset of your journey…because they can become your quicksand and drag you down. The excuses will start, “Well I can’t go to the gym today because”…She will have a laundry list of excuses and because you are not REALLY sure which direction to take just yet, you can easily allow that detour to become your destination, NOWHERE. So blaze your own trail for a while then entertain a partner if you would like.

Please know that ultimately you must be accountable to yourself; after all it’s YOUR health, YOUR body, YOUR mind and YOUR spirit that needs, no deserves to be taken care of and who better to take care of you than YOU!! Love yourself enough to treat yourself like the Queen…or King, you are. You are worth it. Until next time …It’s NOT about HAVING time it’s about MAKING time!  Let that sink in!

Here are some very good apps for tracking your intake, exercise and progress.

My Fitness Pal- Free

Map My Run- Free

Pedometer by Viaden

Also heart rate a moniter could be a wise investment depending on how serious you are. They range from about $50-$200

Those are the ones I use.

Get Right Get Tight



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!