Wednesday, February 22, 2017

Lady Runners, Walkers, Hikers, Protect Yourselves With Tiger Lady

Last week, two teen-agers girls went hiking near their home in northwest Indiana, they were later found murdered. The two girls were dropped off at the Delphi Historic trail by relatives and when they came to pick up the teens, they didn't return so they called the police. Their bodies were later discovered near Deer creek in Delphi.

I don't know why their family members let them hike alone but maybe it being a small town, they thought it was safe. It is very dangerous to hike, run or go walking in desolate areas like nature trails and etc. Try to go hiking, running or walking with a buddy or a guard dog. If you are caught alone and attacked, it is good to have a weapon like Tiger Lady.
Tiger Lady is a self defense weapon based on cat claws which you can carry while you are running, walking or hiking. According to the website, Tiger Lady is easy to carry and is simple and powerful to use. It is also great for collecting DNA from the perpetrator. Read more about how it works here.

Even though we should not to go hiking in wooded areas or trails by ourselves, sometimes things just happen. It is better to have some type of mace or claw like Tiger Lady to protect you.

Do you know anyone who has been attacked while jogging or exercising?

Tuesday, February 14, 2017

My Favorite Things On Etsy Contest

I'm so excited this is my first of many Etsy contests I will throw this year. As you know, I'm a Etsy seller and I have fitness and health printables for sale. If you don't know what Etsy is, Etsy is an online marketplace for buyers which one can choose vintage or hand-crafted goods. The products that are being showcased and which you can win are from some of my favorite shops.

What you can win:

ApothOtopiA Salve
Historically, Arnica has been used to provide your skin & muscles support in time of injury. Well known to comfort & soothe - the old recipes advise to use it to support your skin and muscles natural abilities.

Butter Me Soft Eucalyptus Bath Bomb
These eucalyptus bath bombs are naturally scented with all natural essential oils for a therapeutic home spa that's known to help with congestion, sinus relief, achiness of the body, and relaxation of the mind. Watch this beautiful bath fizzy turn your relaxing bath to a beautiful shade of mint!

The Spartan Table Extra Virgin Olive Oil 7 Day Pack
EVOO: Extra Virgin Olive Oil — the finest oil can now become your new daily luxury for nutrition.  Whether you are at work or at school, traveling or busy running errands, you can carry your own personal Extra Virgin Olive Oil to use with salads, meals, in the lunch box. A daily quantity of EVOO is not only healthy; it tastes delicious. Also can be used for skin moisturizer with excellent results.
Wicked Calm Candles  Eucalyptus and Lemon Soy Candle
A Eucalyptus and Lemon Candle scented handmade soy candle made with all natural soy wax, therapeutic grade oils, certified organic ingredients, and vegan friendly materials used for aromatherapy in an eco friendly reusable 8 oz tin. Benefits: Fights fatigue and boosts overall energy, like a coffee without the calories

This contest will run from February 14, 2017 to March 13, 2017 and one person will win all four prizes. You have to enter to win and good luck to all. Open to USA residents only.

a Rafflecopter giveaway

Saturday, February 4, 2017

The Planet Fitness Circuit At Home

One of my favorite workouts is the Planet Fitness 30 minute circuit program. At most of the Planet Fitness clubs, they have an area of strength machine and step benches where the circuit takes place. You have to follow the traffic signal light to tell you when to begin and when to stop. The green light lasts for one minute and the red is 30 seconds. On the green you are supposed to do your workout and the red is for transitioning to the strength machine or the bench for the cardio portion of the routine.

One day, I invited a client to test it out and she loved it and she wanted me to help her with doing the same routine at her home. If you have a home gym or just dumbbells, I can help you do that.


  • Home gym like the picture above or dumbbells and a bench or step bench
  • Step bench or your stairs at home
  • Stopwatch

30 Minute Workout Program

The program is 1 minute work and 30 seconds rest for you to transition to the next exercise. After a three to five minute warm up, you can start the program.
Chest press-one minute and then 30 seconds rest

Step up and down on the step bench or stairs (right foot)-one minute and then 30 seconds rest

Lat Pulldown or row with dumbbells-one minute and then 30 seconds rest

Step up and down on the step bench or stairs (left foot)-one minute and then 30 seconds rest

Leg extension or lunges with dumbbells-one minute and then 30 seconds rest

Step up and down on the step bench or stairs (alternating knee ups)-one minute and then 30 seconds rest

Leg curl or deadlifts with dumbbells-one minute and then 30 seconds rest

Step up and down on the step bench or stairs (punch and lunge)-one minute & 30 seconds rest

Back rows if you have the component on your gym or back flyes with dumbbells-one minute

Repeaters on the step or stairs, bring your knee up 3 times and then switch to the opposite leg

Shoulder press with your home gym or dumbbells-one minute and then 30 seconds rest

Step up and down on the step bench or stairs (hamstrings)-one minute and then 30 seconds rest

Bicep curls with the fitness gym or dumbbells-one minute and then 30 seconds rest

If you have stairs go up and down or do #10 

Triceps push-downs with your fitness gym or triceps kickbacks with dumbbells-one minute

Repeat step #6

If you have a leg press component on your gym do leg press, if not, do squats-one minute

Repeat step #10

Any abdominal exercise you would like to do-one minute

Repeat #8

Stretch and you are finished. I will make a video of the exercises you are supposed to do on the step bench at a later date. If you have any questions, leave a comment below and enjoy the quick and efficient workout plan.

Sunday, January 22, 2017

Make Money With Clinical Research Studies

I got lucky and got accepted into an arthritis study. My knees started bothering me 2 years ago and I was diagnosed with moderate arthritis in both knees. I'm excited because it might help but there is a chance that I might be put in the placebo group, and my on and off pain will continue.

With that said, I will be getting paid for participating in the study. I forget how much but I think it is between $800 and $1000. The study will last 11 months and I check in once a month with the first visit being the longest. 

There are some pros and cons in participating in clinical studies that I won't get into here, but you can read a wonderful article from The University of Iowa Hospitals and Clinics.

If you want to be involved in a few clinical research studies, they can be found on Acurian Health, Biofortis Clinical Research(Chicago Area) or your local hospital that is associated with a University.

If you have arthritis or Rheumatoid arthritis or any of the conditions below, you can apply to see if you qualify.

Arthritis: Get a chance to participate in a Free Clinical Research Opportunity & get a compensation up to $1000 for sharing your thoughts and opinions.

Rheumatoid Arthritis: Get a chance to participate in a Free Clinical Research Opportunity & get a compensation up to $625 for sharing your thoughts and opinions.

Rheumatoid Arthritis: (Quebec Canada): Get a chance to participate in a Free Clinical Research Opportunity & get a compensation up to $1450 for sharing your thoughts and opinions!!

Clinical Trial: Anemia & CKD (Alabama, California, Connecticut, Florida, Indiana, Kansas, Louisiana, Maryland, Michigan, New York, Pennsylvania, Texas, Virginia) 
Description: Get a chance to participate in a Free Clinical Research Opportunity & get a compensation varies by study up to $1,000 for sharing your thoughts and opinions!!

Clinical Trial: Sarcopenia (Age Range: 70+ Only California, Florida, North Carolina, Wisconsin) Description: Get a chance to participate in a Free Clinical Research Opportunity & get a compensation up to $1000 for sharing your thoughts and opinions!!


Biofortis Clinic

New research study to assess blood sugar levels across a 3 hour period in healthy subjects.

Qualified Participants must:
Be a generally healthy male or female, 20 to 45 years old
Have a BMI of 18.5 to 24.9 kg/m2
Be willing to attend 3 visits over the course of about 2 weeks
Be willing to undergo multiple fingersticks and other blood sampling
Refrain from taking any prescription or over-the-counter medications/supplements (except a standard multivitamin)

If qualified, you may be compensated up to $500 for time and travel and receive study related care at no cost (and no insurance required).
Qualified Participants Must:
Be ≥18 years old
Have high triglycerides* and be willing to safely discontinue or refrain from taking medications or supplements for it
Be following and continuing to follow a low-fat, low-cholesterol diet
Be willing to attend up to 10 visits over the course of about 7 months
Be willing to take the investigational medication at home as instructed

Tuesday, January 17, 2017

Black Women Do Workout 100K Giveaway + New You!

To help you celebrate the new you, Black Women Do Workout in partnership with Divas In Transition is celebrating Black Women Do Workout’s 100 K Instagram.
Ends 2/17/2017 12:00 PM CST

What you can win:

Wednesday, January 11, 2017

Intermittent Fasting Results - 13 Pounds Down

13 Pounds Down

Happy New Year everyone and I have some exciting news, I lost four more pounds over the holidays. I was doing my calorie counting and intermittent fasting eating program. In December, I wasn't as strict on counting calories as I was in November and I still lost weight and it surprised me. I got on the scale on Saturday just before going out to dinner to celebrate my wedding anniversary. The scale read 140.3 pounds, I was totally shocked. I guess intermittent fasting is a real fat burner.

I fast 3 days a week and the fasting time can range from 14 to 20 hours. I did a few 20 hour fasts on days I ate a holiday meal or went to a holiday party. Most of the time, the fasts lasted 14 - 16 hours. I eat clean but I don't worry about having a dessert after dinner. This isn't a diet for me but a lifestyle change. I started fasting to lower my cholesterol. Read about my results and journey here. It has been proven that intermittent fasting can help with lowering total and LDL cholesterol levels. My total cholesterol has dropped 30 points but I haven't gone back to my primary care doctor to get my complete lipid panel. I will do that soon.

Why does intermittent fasting burn fat?

After consuming your last meal up to eight hours, you body uses glucose and glycogen as fuel but after 8 hours your body switches over to fat as the main fuel source. With the fasting lifestyle, you are eliminating one meal so you are consuming less calories, so this is the other reason one loses weight with intermittent fasting. You can read more about fat loss and intermittent fasting, I won't go into here. Read: Lose Weight Using Intermittent Fasting. If you are a woman of childbearing years, a 12-14 hour fast tends to work better for some reason. If you want to get started, start with this fasting range to see how your body responds.

Who shouldn't do intermittent fasting

If you have an eating disorder, you shouldn't practice intermittent fasting. If you are medication(s), talk to your doctor first and try another form of fasting. There are a few different models of intermittent fasting. If you are breastfeeding, you can't do intermittent fasting. Remember to always work with your doctor or nutritionist before changing your eating habits.

Have you ever tried intermittent fasting?

Wednesday, December 28, 2016

Diet Programs On Sale For 2017

It's that time of year to start thinking about making lifestyle changes. Will it be your year to completely change your bad habits for good? Below are some great deals so you won't spend too much money after this holiday season.

DeliverLean is a healthy gourmet meal delivery service that combines the two things everyone wants from a meal – flavor and quality – with the two things most Americans struggle with when eating any meal – balance and portion control.

Deal: Get 3 days free.

Nutrisystem is a leader in the weight loss industry, having helped millions of people lose weight over the course of more than 40 years. For 2017, Nutrisystem introduces the clinically tested Lean13, designed to deliver weight loss up to 13 pounds and 7 inches overall in the first month.

Deal: Purchase new program Lean 13 and receive 40% off.

Start your Atkins journey today and kick-start your weight loss program by registering for our FREE quick-start kit online, equipped with a Mobile APP and a number of different diet tools available to help you track your weight loss goals and progress. Signing up gets you access to a unique set of resources like a list of low carb meals, foods, and recipes designed to help you lose weight fast on the Atkins 20 and Atkins 40 diet. Get the resources you need to begin your low carb diet now!

Deal: Free quick-start kit upon registering online(fee).

I offer two weight loss printables, The Smoothie Jumpstart diet and the 6 Day Food Challenge. The Smoothie Jumpstart is like it says, a jumpstart. The program is 7 to 14 days and you drink 2 smoothies a day with one meal. The 6 Day Food Challenge is a lean and clean eating program for 6 days with one to two cheat meals a week, if you desire. Both programs show meal plan examples and the Smoothie Jumpstart diet is also available in Spanish. It is a printable so once you pay, it is an instant download to your computer, which you print out. There is no wait to get started.

Deal: Low price of $8.95.