Hello! Hello!! HAPPY Thursday :D
How are you today? How's your week going?! Can you believe tomorrow is December 1st already?!! Is it me or does time go at lightning speed...lol? Now that many of us survived Turkey Day, it's time to look ahead and plan for next month!! I don't know about you, but for me, the holiday pace really starts to pick up right about NOW...lol! My house is decorated (YEAAA) but I have gifts to buy, cards to write, treats to deliver, gift wrapping to do, packages to ship, holiday movies to watch, and parties to attend!! How do we find time to workout...lol? :D Even though the holidays are staring straight at us, there's ALWAYS time to exercise! Take charge of your health and stay on track this month!!
Are you ready?!! Join me and complete the following exercise routine for the first week in December :D
Only 30 minutes each day!
No equipment needed!! So what's your excuse...lol?!!
Do each exercise for 1 minute then move onto the next. Complete 2 rounds and rest when needed ;)
- Push Ups
- Mountain Climbers
- Lunges (left)
- High Knees
- Jumping Jacks
- Lunges (right)
- Spiderman Plank
- Squat Jumps
- Glute Bridges
- Russian Twists
- Wall Sit
Start this routine TOMORROW (December 1st)! Continue daily until NEXT Friday!! Baby, it's getting cold outside but lets keep the sweat going strong...lol :D
Don't forget to warm-up AND cool-down!
Drink plenty of water!!
See you right back here on Monday!!!
HELLO there! HAPPY MonYAY!!
How are you doing?!! I'm HAPPY to be posting after taking a week off! It felt like something was missing last week, so it's nice to be typing away on my blog again :D Are you currently crushing your goal(s)? I hope your answer is...YES!! There's only a few days left in November, so lets end it going STRONG!!! Make sure that you take time out for yourself...you absolutely deserve it :D
If you had the opportunity to celebrate Thanksgiving, then you probably have some leftovers, right? :D After eating loads of mash potatoes and gravy (lol) making a turkey sandwich may not sound like a healthy choice!! Today's post is a salad recipe that'll take care of your Turkey Day leftovers! AND...it's easy to put together, so you'll have plenty of time to workout!! You got this!!!
Healthy Thanksgiving Leftovers Salad
By: Rachel Johnson
2 cups baby spinach leaves
1/4 cup green beans
1 tablespoon sliced almonds
1/3 cup stuffing, cubed and toasted
3 ounces turkey breast, shredded
Cranberry Sauce Dressing
2 tablespoons cranberry sauce
1 tablespoon apple cider vinegar
1/8 teaspoon salt
1 tablespoon olive oil
1 tablespoon water
1. In a mason jar or other covered container, combine cranberry sauce, cider vinegar, salt, olive oil, and water. Shake until well combined.
2. Preheat oven to 350 degrees. Cube stuffing into chunks and toast until dried out and crispy on the edges.
3. Top baby spinach with turkey, green beans, almonds, and stuffing croutons. Drizzle with cranberry dressing. ENJOY!
Have a FITastic week!
Make time to exercise!
See you back here on Thursday!! :D
Hello there! HAPPY ThursYAY!!
How are you? Are you making this a productive week?! The holiday season is in the air and that can mean exercising less and eating loads of mash potatoes between Thanksgiving and Christmas...lol! Stay pumped and don't give up on your goal(s)!! Crush them and strive to be your personal best!!! I'm definitely feeling the spirit of the season! My calendar is filled with watching holiday movies, baking, time with family, decorating, a shopping trip in San Francisco, caroling, parties, and lets not forget...working out!! :D Whatever your upcoming family holidays look like, gatherings big or small, never forget to find ways to take care of yourself physically. Be disciplined when you need to be, keep a sense of humor, have much fun, and...yes...enjoy some of those mash potatoes :D
People start exercise programs all the time but staying motivated this time of year can be challenging for some of us! Today's post are a few tips that may keep you on track through the holiday season!! Bring the challenge on!!!
- Add exercising to your to-do list. Make an appointment with fitness (lol) and give it the same prominence as your work deadlines, meetings, doctor appointments, and other must-do priorities. Making it part of your everyday schedule will help you see that you do have time and it can be done. After each workout, put a check (or star :D) next to it on your calendar. Review those marks often and continue to make those appointments a priority during the busy season.
- Track your success. This is a good thing to do and it's never too late to start. Tracking your progress can help you excel. The holidays may not be your ideal time to track progress but it can help you stay focused.
If you don't have a Personal Trainer then write down some basic measurements, how you look, and how you feel. For example:
Did you notice that I didn't add "Weight" to the list? I personally don't use a scale during the holiday season. A scale will go up and down depending on the day, but measurements (using a tape measure) are far more accurate! If you have ANY questions about measurements, let me know and I'll get back to you!!
After 3 to 4 weeks, take all the measurements again. Record all the numbers under the date in a column next to the initial entries. Make sure to include your mood, stress, and energy. You may be surprised at your progress...even this time of year ;) Continue to do a progress check into 2018. You'll find that this record of success will be a powerful source of motivation. It'll also be useful when you're feeling down because you'll know that you can keep pumping on.
- Recruit a friend. Almost anything is doable or more fun when you have company. The wet or cold weather can't keep you on the couch if you have someone counting on you to work out with, right? :D Increase your exercise progress by hooking up with a friend. Weight training or cardio is a good way to release holiday stress. You can also recruit and challenge your social network buddies on Facebook or Snapchat and post photos of your exercise achievements.
- Buy some new gear. Whether it's a new pair of athletic shoes, headphones, or even new music to listen to, adding something new can make your workouts more exciting. New fitness clothing and exercise equipment can help too. Many stores have great sales this time of year, so take advantage of it and buy yourself something new! You deserve it, right?! Black Friday is next week :D
- Mix it up. Learn a new sport. If sweating and achy muscles aren't for you then look for ways to be physical that don't seem off-putting. No need to join a gym or purchase expensive equipment. There are ways to stay active that won't feel like a chore. Try a different type of workout or learn a new sport. Hiking is beautiful this time of year. Ice skating is a good workout too. If you're lucky to live in snow, there's skiing, sledding, snowboarding, and snowmobiling. Oh...and don't forget snowball fights...lol!
- Be healthy for YOU. If you're exercising for yourself, that'll make all the difference in whether or not you achieve your goals. If you're relying on feelings of shame because you're overweight and you don't look like someone on social media then you probably won't get very far. If you've lost sight of why you started in the first place, write down all the benefits of living a healthy lifestyle. You need to be convinced that your hard work is worth it. The reasons need to be important to YOU, not just those around you ;)
I'll be out of town on Monday and Thanksgiving, so I won't be posting next week! I'll be back here on Monday, November 27th!!
I have FITastic posts in the making for December! WOOO WHOOO!! :D If you haven't subscribed here yet, now is a great time to do it! Don't miss out on MERRY Fitness!!
Have an AWESOME Thanksgiving! I'm filled with gratitude for all of you that follow this blog!! It's been a rewarding journey and it continues to get better!!!
Stay healthy! Be productive! See you soon :D
Hi there! HAPPY Monday!!
I hope you had a great weekend! I certainly did, however, it went by at lightning speed...lol :D BUT I'm always ready for a new week and it's been a productive Monday! How's your week going so far?! Ready to push yourself, burn calories, and add some sexy muscles too? WOOO WHOOO!! I'm going to jump right into today's post :D
A JUMP ROPE is an old-school piece of exercise equipment. But don't be quick to write off that baby with handles...it torches more calories (up to 762 per hour) than just about any other piece of equipment. The following is a power-packed 15 minute routine which alternate rope internals and super-sculpting body-weight moves. Give the treadmill a rest with this fast do-it-all routine by Marc Santa Maria, the National Group Fitness Director for Crunch Gym.
- Total time: 15 minutes.
- You need: A jump rope. To make sure it's the right size, hold the handles in each hand, step on the rope's center with 1 foot, then hold the ends up so the rope is taut. The handles should be at shoulder height. If you need to shorten the rope, you can tie a knot or 2 at each end below the handle.
- How it works: Do these moves in order for 2 1/2 minutes each. If you're feeling like a jump rope rock star, go ahead and repeat the circuit for a killer 30-minute session!
1. Side-to-side jump:
Jump rope, hopping laterally to the right with feet together and knees soft (as if you were hopping over a small object) and landing on balls of feet, for 1 revolution, then immediately hopping laterally to the left for the next revolution. Continue quickly alternating sides for 2 1/2 minutes.
2. Push-up side plank:
Works shoulders, chest, triceps, biceps, abs, obliques, glutes, and quads.
Start on floor in plank on palms. Do 1 push-up (bringing chest to floor), then come into a side plank on right palm, stacking feet and reaching left palm high. Return to plank on palms and do 1 push-up, then rotate into a left-side plank. Continue doing 1 push-up and alternating side planks for 2 1/2 minutes.
3. Single-leg double jump:
Jump rope for 2 1/2 minutes, alternating 2 hops on your right leg for 1 revolution (do the first hop over the rope, then the second as you wait for it to circle around), then 2 hops on your left leg for 1 revolution.
4. Crab-walk touch:
Works shoulders, triceps, abs, obliques, and glutes.
Sit on floor with knees bent, feet flat, and palms on floor next to hips (fingers face forward). Press into hands and feet to lift hips to start. Walk hands and feet 1 step to the left, then extend and raise right arm and left leg to meet above hips. Return to start, and walk hands and feet back to center. Switch sides; repeat. Continue quickly alternating sides for 2 1/2 minutes.
5. Staggered-leg switch jump:
Jump rope, hopping left foot forward and right foot back for 1 revolution, then hopping right foot forward and left foot back for the next. Continue alternating sides for 2 1/2 minutes.
6. Single-leg balance:
Works abs, quads, and hamstrings.
Stand on left leg with arms by sides and raise bent right knee to hip level to start. Extend leg straight forward, flexing foot (keep hips square). Hold for 2 seconds. Return to start. Continue extending and bending leg for 1 minute 15 seconds. Switch sides; repeat.
R you ready to give this 15-minute express workout a shot? The routine is a fun way to melt fat with a twist!! You got this!!!
Have a HEALTHY week! I'll be posting again on Thursday!! See you then!!!
Hellooo! HAPPY Thursday!!
How are you? How's your week going?! I hope all is well and you're getting plenty of exercise :D Now is the time of year when many of us start to fall off the fitness wagon. Beach days are over (for most of us...lol), grilling is less frequent, and we're adjusting to the time change. I personally DON'T like it getting dark earlier! I prefer daylight and being outdoors!! Although the days are shorter and Winter is just ahead, our healthy habits should still be a priority :D Keep the positive vibe going and lets add a twist to your next sweat session! Are you ready?! You got this!!!
Spell your name and that's your workout...
A - 50 Jumping Jacks
B - 25 Sit Ups
C - 20 Push Ups
D - 35 Squats
E - 15 Burpees
F - 15 Tricep Dips
G - 1 Minute Plank Hold
H - 50 Sit Ups
I - 40 High Knees
J - 20 Push Ups
K - 2 Minute Wall Sit
L - 15 Sit Ups
M - 25 Squat Jumps
N - 50 Jumping Jacks
O - 25 Sit Ups
P - 30 Squats
Q - 15 Push Ups
R - 10 Burpees
S - 25 Squat Jumps
T - 30 Jumping Jacks
U - 15 Sit Ups
V - 1 Minute Wall Sit
W - 20 Burpees
X - 20 Tricep Dips
Y - 40 Jumping Jacks
Z - 1 Minute Plank Hold
Complete 2 sets. If your name is short, go for 3 sets. For a bigger challenge, spell your last name too :D
Don't forget to warm-up and cool-down.
NO equipment needed! NO excuses!! Bring on the sweat!!!
If you have ANY comments OR questions, I'd love to hear from you ;)
Have a productive couple of days! You get what you work for NOT what you wish for!!
I'll be posting again on Monday! See you then!!
Hello there!! It's Monday...YEAAAAA :D
How are you? How's your week going so far? What goal are you working on this week?! Whether your goal is to build strength, boost your energy, or lose weight...REMEMBER to keep focused and driven! Building a better body starts the minute you begin!! You may think it takes weeks before you start benefiting from a new workout BUT that's not true! The minute you start exercising, your body begins adapting to the new challenges on a molecular level!! According to exercise scientists and their research, the rewards will be piling on...day after day :D
Today's post is what you can expect from the minute you start moving...to an hour, a week, months, and years down the road! Keep reading and bring on the benefits!!
When researchers tested muscle DNA after people exercised briefly, they found that the DNA was flipping genetic switches that direct muscles to make better use of oxygen and fuel to meet the increased demand.
WHEN YOU FINISH...
Your brain's prefrontal cortex, crucial to memory and attention span, gets busy as levels of dopamine and BDNF jump. These substances spur faster connections and facilitate critical thinking.
AFTER AN HOUR...
Your metabolism stays revved thanks to your faster heart rate and breathing. That means your body consumes extra calories. Higher levels of the feel-good brain chemical serotonin boost mood and lower stress.
AFTER A DAY...
You'll feel sore thanks to the breakdown of muscle fibers. But that's a good sign. When your body repairs those fibers, it rebuilds them stronger to withstand the demands you're making.
AFTER A WEEK...
The power plants in your muscles, mitochondria, start proliferating. You'll have more stamina and strength, but as you adjust to activity, you may feel more fatigue and you'll start sleeping sounder at night.
AFTER A MONTH...
Your lungs are getting stronger and better at oxygenating your blood. That helps the body burn calories for energy and translates into more daily energy for chores, work, and whatever challenges come your way.
AFTER SIX MONTHS...
Your muscles will look more toned. All that breaking down and rebuilding of muscle fiber give you a lean, athletic look. You'll also crave exercise more and be ready for new challenges. Your heart will be stronger too.
AFTER A YEAR...
You'll have dropped at least a couple of sizes and your clothes will fit much better. Your bones will be much stronger thanks to the demands of your workout, protecting you from fracture and osteoporosis.
OVER A LIFETIME...
Achieving fitness early in life eases aging. Research has found that when people are active thru the decades, even if they do just 5 sessions a month, they retain more strength, balance, coordination, and quickness.
Don't just wish for a better body...earn it...work for it! You'll be amazed how good you'll feel after starting your workout!!
Have a FITastic week! Be productive and crush your goal!! Lets reap those benefits :D See you right back here on Thursday!!!
Hello! HAPPY ThursYAY!!
How are you? How's your week going?! Did you have a great Halloween?!! I started Halloween going strong and had a grip on the candy crave (lol) BUT I blew it by the end of the night! Just too many yummy goodies :D However, I had an awesome workout the next morning and decided that Halloween was my cheat day this week!! I got this...lol!!!
October is over and November is in full swing! WOOO WHOOO!! This is the month that most of us show gratitude and reflect on the things we're thankful for. It's the time of year that I love to bake for gatherings, friends, neighbors, and clients. The following recipe is what I'm baking this year! SWEET POTATO & CACAO BROWNIES!! YEAP...you read that right...brownies with sweet potato! They're amazing, delicious, AND on the healthy side!! This recipe is easy and the brownies make a fabulous gift to show someone your gratitude :)
SWEET POTATO & CACAO BROWNIES
Recipe by: Kayla Itsines
Prep time: 10 minutes and 10 minutes cooling time
Cooking time: 40 minutes
2 medium sweet potatoes, peeled and cut into chunks
2 1/2 oz almond meal (about 3/4 cup)
2 oz whole wheat flour
1 teaspoon ground cinnamon
10 medjool dates, pitted and chopped
1/3 cup raw cacao powder, plus extra for dusting
1/4 cup pure maple syrup
pinch of sea salt
Preheat the oven to 350 (325 convection) and line an 8-in square cake tin with parchment paper.
Fill a saucepan with water until 2 in deep and insert a steamer basket. Cover with a lid and bring the water to the boil over high heat, then reduce the heat to medium. Add the sweet potato and steam for 15 minutes or until very soft.
Place the sweet potato, almond meal, flour, cinnamon, dates, cacao powder, maple syrup, and salt in a food processor and process until a smooth batter has formed.
Pour the batter into the lined cake tin and bake in the oven for 20-25 minutes or until a skewer inserted into the center comes out clean.
Leave to cool in the tin for 10 minutes. Remove from the tin and cut into even squares.
To serve, dust with extra cacao powder.
Note: Raw cacao is chocolate in its rawest form. It can have quite a bitter taste, so I use a small amount when dusting the top of the brownies. If you make these chocolate babies, I'd LOVE to hear your comments :)
Lets end this week by being productive! No excuses!! I'll be right back here on Monday!!!
HAPPY November :D
Hi there! HAPPY Monday!!
How are you doing on this beautiful day? :D Did you have a SPOOKtacular weekend?! I went out of town for a Water Polo Tournament in Napa! OMGosh...Napa is gorgeous in the Fall!! During the downtime, I was entertained by looking at Facebook and observing the many creative costumes, carved pumpkins, gatherings, and LOADS of sweet treats...lol! October is truely a fun-filled time of year!!
H A L L O W E E N is tomorrow, which means lots of sugary goodness that tempts the sweet tooth! No one wants the neighborhood stigma of being the candyless house, right?! At least, I don't...lol :D For those who get an uncontrollable sweet tooth this time of year, there are practical ways to avoid eating candy, even when purchasing for the trick-or- treaters that may be coming to your door! This is easier than you may think and it doesn't require a lot of time or effort!!
No need to be FRIGHTENED...the following are 5 tips from NASM (National Academy of Sports Medicine) to avoid the candy crave! You got this :D
1. Wait until the last minute to purchase candy.
Don't keep candy around the house. Wait until Halloween day or the night before to go to the store to stock your treats. The less time candy is in your house, the less temptation you will have.
2. Pick your least favorite candy.
If you have a least favorite candy, pick that 1 for your trick-or-treat selection. You'll be less likely to gorge from the candy bowl if you don’t find it delectable. You’ll also notice that your favorite Halloween candies are probably available all year round or reshaped for other holidays, so you’ll never feel deprived if you pass the bag this time around. Candy corn and mellow creams have a color and shape for every season!
3. Splurge the natural way.
If you want something sweet, eat a piece of fruit instead. Not only is it more nutritious, it'll curb your appetite better than candy. Speaking of the splurge, evaluate how many minutes of exercise would need to be completed to neutralize the candy calories.
4. Keep it out of sight.
If you feel like the giant bowl of candy is still tempting, leave it outside for the trick-or-treaters and do something active to take your mind off the candy. If your trick-or-treater entourages can’t be trusted, leave the candy bowl near the door (if you don’t have dogs, put it on the floor making it less accessible for easy pickings) and go into the other room until trick-or-treaters arrive.
5. Get rid of it.
As hard as it may be to part ways, donate or give away any leftover candy. There are plenty of others that would appreciate a candy donation, your hips not being one of them.
Although following all 5 of these tips may be difficult for some, following a few will surely help in surviving the indulgent temptations at Halloween in a realistic and effective manner. The key is to set the stage for success. Although you may think you are missing out, just remember how good it'll feel when you realize that you had the will power to evade the unhealthy temptation. Just because you aren't joining the candy bandwagon doesn't mean you can't have fun! Get your costume ready and enjoy the trick-or-treaters!!
Have an AWESOME Halloween! Be good :D I'll be posting again on Thursday!!
Hello! Hello!! It's ThursYAY!!!
How's your week going? Are you crushing the goal(s) you're working on?! If so, it feels GREAT, doesn't it?!! If you're thinking that you have no time lately for healthy habits then you're not scheduling your workouts and meals around your daily agenda. Stop making excuses and fit it in :D Your health should be a priority and exercising just 30 minutes a day will make a difference! You deserve this, so just do it!!
Using plant-based recipes in the kitchen can banish boredom and keep healthy eating on track. Today's post is a recipe powered by nature :D Vegetarian meals can fuel your energy and improve your workout! Try this squash dish and warm up for your next sweat session!! Bring it on!!!
LOADED SPAGHETTI SQUASH
From: The No Meat Athlete Cookbook by Matt Frazier and Stepfanie Romine
Serves: 2 (Need more? Double the recipe)
Active time: 10 minutes
Total time: 55 minutes
1 large spaghetti squash
dried herbs, such as oregano or basil
2 jarred roasted red peppers, chopped
2 cups baby spinach, chopped
1/2 cup canned or frozen and thawed artichoke hearts, roughly chopped
1/4 cup pitted Kalamata olives, chopped
1 cup cooked chickpeas
1/4 cup sun-dried tomatoes, chopped
1 cup homemade or store bought marinara sauce
chopped fresh basil, for garnish
cashew cream (optional)
1. Preheat the oven to 400. Line a baking sheet with parchment.
2. Slice the squash in half, scoop out the seeds and sprinkle the insides liberally with salt, pepper, and dried herbs. Place on baking sheet, cut side down and bake about 30 minutes or until the squash is fork-tender and cooked through.
3. In a medium bowl, stir together the red peppers, spinach, artichokes, olives, chickpeas, and sun-dried tomatoes.
4. Spread half the marinara sauce inside the squash halves, then divide the vegetable mixture between the halves. Top with remaining marinara and bake for 15 minutes.
5. Garnish with basil and serve with cashew cream if desired.
Nutrition facts per serving: 456 calories, 11 g fat (1.1 g saturated), 78 g carbs, 15 g protein, 19 g fiber, 1,657 mg sodium.
More and more people are choosing vegetarian eating plans. Many people are surprised to find that plant-based eating improves their performance. If eating 100% plant-based meals is too extreme then give a part-time approach a shot! Sounds like a FRESH and SATISFYING idea to me :D If you decide to make this recipe, I'd love to hear your comments!!
Be healthy and FITastic! I'll be right back here on Monday!! Bye!!!
HELLOOO! HAPPY Monday!!
How was your weekend? Was it fun? Healthy? Productive? Or ALL of the above...lol?! I had a GREAT weekend! I did loads of fun stuff with my family!! I have to say that the weekend went at lightning speed ;) However...it's M O N D A Y...YAY!!! A new week and a fresh start, so what goals will you be working on? Sweat is magic...lol! Cover yourself in it this week to accomplish your goals!! Work towards being a healthier you even if you don't want to do it! End of story :D Don't forget that "HEALTHY" looks different AND amazing on everybody!! You got this!!!
Today's post is about Foam Rolling. This probably sounds familiar, but maybe you're not sure what it is or how to do it ;) Foam rolling offers many of the same benefits as a sports massage BUT without the big price tag! Sounds FITastic, right?! If you know what foam rolling is all about, you can use this post as a refresher!!! Lets get ROLLING :D
A foam roller is an inexpensive, super-versatile piece of equipment that a person uses to stretch muscles and tendons. It also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller, you can perform a self-myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.
Myofascial release is a bodywork technique in which a person uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles, and bones.
With a bit of patience, you can be a self-myofascial release pro in no time ;)
Short and tight muscles should be foam rolled. The most common short or tight muscles are the calves, quadriceps, hip flexors, adductors, latissimus dorsi, and the pectorals. These muscles are all safe to roll because they're relatively large and aren't laying over vital structures or organs. If you're not sure where these muscles are located, you can google them in a heartbeat! You can even find photos of them (if you're a visual person) online!!
Don't target organs using a foam roller! Most vital organs are protected, but other organs are accessible thru the abdomen and low back, such as the kidneys under the floating ribs. Though you can't get direct pressure on them, rolling the low back can apply a significant amount of pressure to the ribs.
Large hard rollers should never be used on your abdomen.
Small rollers should be used with caution.
The following are important things to keep in mind when you're foam rolling ;)
- Foam rolling shouldn't start a fire between the roller and your target. To get the most out of rolling, move about an inch per second. This will help to identify restrictions or knots and the muscles respond better to slow rolling. Allow your body to change and don't force it.
- Stop on the tender spots. Tender spots may trigger points or knots. These are best addressed by holding pressure directly on them for 30 to 90 seconds or until the tenderness reduces. Just hold pressure giving your body a chance to relax and don't knead or rock back and forth.
- Move in a different direction occasionally. Foam rolling up and down the muscles is great when searching for tender spots or increasing blood flow. However, muscles move in all directions and so should your rolling. With myofascial restrictions or adhesions, do a few cross frictions, rotations, or pin-and-stretch movements to help break-up the restrictions.
- Give yourself a couple of days after your first session to access for bruises and give the muscles time to recover. Some tenderness afterward is normal, but you should never feel pain once off the foam roller. You can roll prior, during, and after a workout.
Foam rolling is a very effective technique and is continuing to increase in popularity! Foam rollers can be bought just about anywhere!! You can also check out Amazon for a broad selection of foam rollers and to find the best 1 to suit your needs :)
As always...stay hydrated and breathe...lol! HAPPY ROLLING!!
See you back here on Thursday!!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist