10 Minute Workout

pump it upPump It Up

Stand holding a resistance band behind you, right hand overhead, left hand at butt, elbows bent, band taut. Extend right arm up and left arm down (as shown); return to start; 10 do reps 3 sets. Extend arms diagonally out to sides; return to start; 10 do reps 3 sets. Repeat on opposite side. Target: shoulders, triceps, back

super flyeSuper Flye

Stand with feet wide, holding a resistance band in both hands; hinge forward so back is almost parallel to floor, pulling hands out to sides so band is taut. Raise arms, squeezing shoulder blades together, until band is at chest (as shown). Return to start; repeat. Do 10 reps and 3 sets. Target:shoulders, triceps, chest, back


Be Still

listenMorning Inspiration….Isaiah 55:3

Incline your ear, and come to me;
hear, that your soul may live;
and I will make with you an everlasting covenant,
my steadfast, sure love for David.

Iyanla Vanzant Words of Wisdom….There comes a time in your life when you simply have to be still. Being still does not mean doing nothing. It means consciously tuning in to the Self. Being still means listening within for the guidance or answers you need.

Don’t add Unnecessary Calories

cashew thickerWanting to thicken up those soups, sauces, and gravies but without adding in the calories? Replace cream with cashews!
Instead of adding heavy cream to thicken up soups, sauces and gravies, try using raw cashews. Simply soak them in warm water for 20 minutes, add to a blender with enough water to cover them, and blend until smooth. Then use equal measurements of “cashew cream” for the cream called for in recipes. Not only is the nut a great thickening agent, but you’ll get an added dose of heart-healthy fats as well!

10 Minute Workout

hot hingeHot Hinge

Stand with feet wide, a dumbbell in each hand, arms overhead, palms together. Lower weights behind head, elbows at ears, until forearms are parallel to floor; raise weights and extend arms in front of you as you lean back (as shown). Return to start; repeat. Do 10 reps 3 sets

sculpt it all kickSculpt-It-All-Kick

Stand with feet hip-width apart, a weight in each hand, right arm out to side and left hand by chin. Lunge right leg behind you and to left. Kick right leg high as you press left arm up (as shown). Return to start; do 10 reps 3 sets. Repeat on opposite side. Target:shoulders, arms, abs, butt, thighs

around the worldAround the World

From all fours, raise right knee out and toward right elbow; reach left hand in front of right arm to tap right knee. Sweep right knee behind you, circling left hand around to tap right foot (as shown). Return to start; do 10 reps 3 sets. Repeat on opposite side. Target:  shoulders, abs, obliques, hips, butt

Simple Start

startMorning Inspiration….instead of running before you can walk…take things from the beginning and scoot before you can crawl, crawl before you can walk and walk before you can run…take it slow and enjoy the steps each step at a time

Don’t make it more difficult that it is. Simply start where you are, use what you have, do what you can, and take it one day at a time!

Do you have a Servant Attitude

servants-heartMorning Inspiration….always having a servant’s heart

Are you living to get or living to give? God wants us to have a servant attitude. Jesus said to them, “My food is to do the will of Him who sent Me and to accomplish His work (John 4:34) Are you always looking for ways to live a servant life…helping a friend, doing community service, taking care of a relative. It’s not something you force yourself to do, it becomes apart of who you are. You were created to make someone elses’ life be better…someone needs your love, smile, encouragement, and gifts, when you serve others you will feel a satisfaction that money can not buy…you will feel joy, peace and fulfillment that only Jesus can provide…when you do the will of your father it doesn’t exhaust you it replenishes you.

A Healthy Dessert

banana peanut butter chocolateGreat snack idea….It’s Friday trick your mind in thinking your eating something so fattening but you are really eating something so healthy..bananas, peanut butter, and frozen melted dark chocolate (for  antioxidants)