No Gym Needed

Get it In!!!!!! 15 minutes in am and 15 minutes in pm!!!!



Patience-2Morning Inspiration…

In the words of Bishop Dennis Leonard: If you think back on your past, you will see that the majority of messes you got into were because of impatience. the enemy wants you to think that God has forgotten you. He’s a liar. We need to sit back and wait for God to do His thing. Be still and know that He is God. He is working it out.

Having Patience and planting seeds are two different things. Planting seeds and watching God water them is making those connections that God has sent you to make with those people whom he has touch to do the work that he has told you to do. Being impatient is forcing those connections that are not right with the people who are not for you. If you are in a situation and it doesn’t run smoothly then that is not the situation for you. Sit back and and pray your way through until God shows up and shows out. Sometimes there could be a test and your patience can show God that you are ready for that next level.

Romans 8:24-25 For in this hope we were saved. Now hope that is seen is not hope. For who hopes for what he sees? But if we hope for what we do not see, we wait for it with patience.



Foods that Help Flatten Your Tummy

flat tummy tips1. Spinach

Extremely rich in the antioxidants carotenoids, lutein and zeaxanthin, which promote eye health, reducing the risk of age-related macular degeneration and cataracts. Lutein is also thought to play a role in preventing colon cancer. Also a fabulous source of the better known carotenoid, beta-carotene, which, in addition to its antioxidant potential, can be converted to vitamin A in the body. Very good source of dietary fiber, vitamins C, E, K, and B6, and thiamin, riboflavin, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. Good source of niacin and zinc.

2. Turkey

A great source of protein that is low in both total and saturated fat. Turkey has high iron levels and is a good source of the vitamins B, B1, B6 and zinc, which have been found to keep blood cholesterol low, boost the immune system and regulate blood pressure.

3. Yogurt

Provides a high dietary source of calcium and low GI carbohydrates. It is a good source of phosphorus and B group vitamins. Probiotic yoghurts may also help with the digestive processes.

4. Oily fish

Oily fish such as salmon, trout and tuna are the best sources of omega-3 fats, which are crucial for optimal health. Oily fish is low in saturated fats and contain essential amino acids and are a good source of iodine, iron and zinc.

5. Water

While it’s not technically a food, a lack of water in your diet could be the one thing standing in your way of a flat tummy. Bloating is something that effects many women, and the problem is often worsened, sometimes even instigated, by a lack of fluids in the system. Drinking water will also help to flush toxins out of your system, curb hunger, improve digestive health and reduce fluid retention, all which help to leave your tummy looking flatter.

Nutrition tips courtesy of:


Wash Board Abs

abs womenYou want six-pack abs? A washboard stomach you’ll be proud to show off on the beach? Then for the time being, forget about the crunches, the sit-ups, the pilates, the exercise balls, and all the other ab exercises.

Eating right, rather than doing ab exercises, is the first step toward obtaining that six-pack. Anderson’s first rule of healthy eating: “Stay away from any and all processed foods.” Other weight-loss tips:

  • Fruits and vegetables should be the cornerstone of your healthy diet. They’re low in calories but provide bulk to keep you from feeling hungry.
  • Protein should come in the form of lean meats and fish. Choose beef or pork cuts that have “loin” in their name, and remove the skin from poultry.
  • Whole grains are much better for you than processed flour or grains because they contain more fiber and nutrients.
  • Don’t avoid dairy, which provides needed calcium and nutrients. Instead, consume dairy products that are very low-fat or fat-free.
  • When cooking, use olive oil or vegetable oil rather than solid fat products like lard. That way, you’re replacing harmful saturated fats with unsaturated fats.
    • Drink lots of water, rather than sugary fruit juices or soft drinks.
    • Monitor your portion sizes, and cut back if you normally eat large portions of food.
    • Stop snacking on high-calorie items like cake, cookies, or potato chips.

    Exercise also is important in ridding yourself of body fat, and once again, you shouldn’t limit your workout routine to just abdominal exercise. “Fat covers your entire body,” Anderson said. “In order to lean up, you have to do strength training everywhere.”

    She recommends a combination of strength training and aerobic exercise to really reduce body fat. “Aerobic exercise is a calorie burner. If you’re out and you’re running, you burn calories, but your metabolism stays elevated for only an hour or so afterward,” Anderson said. “It doesn’t improve your lean muscle mass, either. Strength training does, and it also kicks up your resting metabolic rate 24-7, which helps you lose more weight.”

  • Ab Exercises

    If you’re dead-set on doing ab exercises to make sure those muscles look good once they’re unveiled by your melting flab, keep in mind that some workouts are better than others.

    The ab exercises recommended by the American College of Exercise include:

    • Pedal motion. Lie flat on the floor, and put your hands beside your head. Start with your knees elevated at about a 45-degree angle. Begin a bicycle pedal motion in which you touch your left elbow to your right knee and vice versa, crunching your abs with each movement.
    • An ab challenge. This requires a special piece of gym equipment with extended arms also known as a “Captain’s Chair.” You start by gripping hand-holds on both arms of the chair and letting your legs dangle below. Lift your knees up close to your chest and then lower them, being sure to carefully control the entire movement.
    • Exercise ball. While sitting on an exercise ball, feet firmly on the floor, walk your body forward, positioning the ball into your lower back. Cross your arms over your chest and tuck in your chin about a fist’s-width from your chest. Contract your abs to raise your torso, bringing it up no more than 45 degrees from your thighs. Bringing your feet closer together will force you to work your obliques by challenging your balance.

    Six-pack abs are within your reach if you change the way you eat and even the way you exercise. A healthy lifestyle and healthy diet will not only make your body healthier, they’ll improve the way your abs look, too.

Look Slimmer in an Instant

look slimerLower your Salt Intake …..Salty foods cause you to retain water, which leads to feeling and looking — bloated.

Eliminate Sugar for a Few Days….Although it may be tasty, sugar is nothing but empty calories.

Squeeze in Extra Exercise….It’s amazing how much extra activity you can fit into a week. Every little bit counts! You can up your daily caloric burn just by going about your normal tasks: Seize every opportunity to move more throughout the day.

Drink Up!…..While it’s no secret that hydrating your body with clean, fresh water is vitally important for your health, it can actually help you shed pounds before an upcoming event. Staying hydrated will prevent you from overeating and keep your metabolism humming

Choose Healthy Carbs…..Many people swear off carbs before an event at which they really want to shine, and though they may see fast results, I am not a fan of cutting out carbs completely! While refined, starchy carbs like white bread can cause bloat, good carbs, such as oatmeal, add important fiber to your diet and give you energy to keep going.

Stand Up Straight — All Day Long….It’s possible to work your ab muscles all day and achieve great results — just by paying attention to your posture. If you stand up tall and pull your abs in tightly as you go about your daily life, you’ll give your midsection a continuous workout for hours at a time.

Stick to a Regular Eating Schedule….Although I try my best to regularly shut down my kitchen by 7 p.m.

Reference: Denise Austin

Stay Hydrated


Women need to have nine cups of water, this number changes according to your LifeStyle.  The more active you are the more you will need to replace fluids. When working out be aware of your environment because you will need to drink more water if the temperature is very hot (likely to make you sweat more) or very cold(which can stunt your ability to sense dehydration), according to The Institute of Medicine. If you are thirsty you are already DEHYDRATED!!!!!  How Many ounces of water have you drank today


In the Words of Dr.Oz

7 Ways to Boost your Energy in the words of Dr. Oz
Studies show that working our before breakfast may burn more fat than exercising after you eat



2….Eat Breakfast
Oatmeal with nuts and fruit have enough protein and fiber to keep you FULL
3. Try 5 mini meals a DAY
To keep your metabolism going, have 3 balanced meals and two small snacks in between. Eat every 3 to 4 hours!!!
4….Drinks lots of WATER!!!!!
5…. Get the right vitamins
Get B12 from salmon or lean beef and B6 from bananas, turkey, chicken breast, whole grain and tuna
6…Sleep Enough!!!
You need 7 to 8 hrs a night. Avoid eating to close to bedtime and wake up at the same time every morning
To fight an afternoon slump, take a 15 min walk after lunch. Bright light can increase alertness