Sunday, April 16, 2017

The Planet Fitness Circuit At Home Part Two

Two months ago, I created a post about doing The Planet Fitness Circuit in your home, here is another Planet Fitness Circuit workout but I replaced the cardio step portion with a one minute abdominal routine. The workout is 30 minutes and you can alternate doing this workout with the Planet Fitness Circuit at home part one.


  • 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.
1. Chest press-one minute and then 30 seconds rest

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

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

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

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

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

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

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

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

19. Plie squat for one minute and then 30 seconds rest

20. Back raises on the stability ball or on the floor for one minute

Stretch and you are finished.

Monday, April 10, 2017

Mama Jo's Pasta Sauce Giveaway

I was at a local summer festival about four years ago and I got my first taste of Mama Jo's Gourmet Pasta Sauce. It was different. It has an African flavor to it because of the spices they use to make the sauce.

Mama Jo's sauces are the creation of the culinary chef Josephine Siaw.  All her sauces use the finest spices and ingredients which will lead to a new discovery of making pasta style meals. All of the sauces are fully cooked and ready-to-eat. 

I actually used the vegetable spicy pasta sauce which is VERY spicy on my chicken. It is not only great for pasta but can be added to meats and vegetables.

Today I will be giving away 2 jars of Mama Jo's sauce and a $25 Visa gift-card or PayPal cash to buy some more on your own. This contest is open to USA residents only and good luck to all. 

a Rafflecopter giveaway

Sunday, March 26, 2017

Battle Of The Badges Event Chicago


Thanks to Country Financial, I got to attend the Battle Of The Badges charity boxing exhibition on Friday, March 24, 2017. It was an event to raise money for several police and fireman charities. To show their support to first responders, Country Financial was this year's sponsor for The Battle Of The Badges event.

This was the first time I have seen boxing live. Like a lot of people, I have only watched it on television. The exhibition started with children from local park districts battling in their weight class. This is a great idea to teach children a skill and to learn to handle aggressive behavior. It inspired me to look for boxing gyms near my home.

After the Jr. Boxing event, they started with the Battle Of The Badges with the opening ceremonies. The police and fireman color guards entered first, followed by the pipes and drums for the Chicago Police and Fire departments. After the procession, the musical performances began with The Star Spangled Banner, and then Country Financial presented the check to the chiefs of both the police and fire departments.


The main event began with the firemen versus the policemen. Each boxing events were short, they were only three rounds so they were over very quickly. The best part of the night was when the judge would announce the winner and if they said it were a fireman or a policeman, the cheers and the boos would go up simultaneous and they were LOUD. There was a lot of support for each side in the audience.

I forgot to mention that I got to meet Yuri Sardov an actor from NBC's Chicago Fire. On the show he plays Brian "Otis" Zvonecek, Firehouse 51's rescue specialist. He was very nice and very much in shape. I was able to discuss with him his daily training program. After each fight, the winner got a picture with him along with his or her trophy belt.


I was reading the program for Battle Of The Badges and I found that Country Financial is offering 5% off their car insurance to qualified applicants. Thanks to their sponsorship, these following charities will benefit from this exhibition:

Chicago Police Memorial Foundation
Ignite The Spirt
The Chicago Fire Department Gold Badge Society
Fire Chaplains Ministry
The Fireman's Widows and Children's Assistance Fund


It was a great event and loads of fun and I hope I can attend next year. For more information on Battle Of The Badges or Country Financial, please visit the sites in my blog post.

This is a sponsored conversation written by me on behalf of COUNTRY Financial. The opinions and text are all mine.

Tuesday, March 21, 2017

Treadmill Running Classes

Total Body Run Class At Cross Town Fitness (Chicago)

I had a chance to take part in a class that has recently become popular in the United States. Treadmill running classes are popping up all over the country.

These classes are usually 30 to 90 minutes. They are a choreographed intense routine that involves jogging, fast running, sprinting and hill work. When you add the group dynamics to the class, it helps the participations with motivation and group camaraderie.

A few weeks ago, I tried a class at Cross Town Fitness in Chicago at 1031 West Maison at 9am in the morning. The class called Total Body Run is only for 30 minutes but it is an intense 30 minutes. The goal of the class is to increase your running performance.

I couldn't find the gym so when I arrived, I had missed the 5 minute warm-up and they were already running on the treadmills. I informed the teacher(Tori) that I don't run but I would be participating by walking. After a brief warm-up, I cranked my speed up to 75% max effort at a 3% incline. The Total Body Run class took us up to our own 65%, 85% and 90% perceived fitness levels. I was walking at my own fast speed of 4.0 mph - 4.4 mph and during the resting phases, I would bring my treadmill back to 3.6 mph. It was an intense workout and it was over in an instant, the 30 minutes flew by. We ended the workout with some lateral moves on the floor, followed by some stretching exercises.

My Thoughts On The Workout

It is a great workout if you want to run faster and you need someone to push you. If your goal is to burn extra calories once or twice a week, it will do that too. Even though, the class says it is for runners, walkers can also benefit from the workout. Walkers feel free to join, and don't be intimidated by the runners because you work at your own level anyway.

A one day pass is $30. They have numerous unlimited membership prices depending on commitment: $160 for 8-month commitment, $175 for 3-month membership, and $190 for month to month membership. Right now, they are offering a special of $60 two week all access pass.

If you are looking for a bargain, these classes might be too steep for you but if you really want to try it out, they offer a one day free class. After taking the free class and you still want to continue but the price is too high, I would wait for the unlimited special and go at that time. If you are in the city for business, Cross Town Fitness is located in the West Loop or west of the downtown area and on the North side, feel free to check them out. For more information about Cross Town Fitness visit their site at

Friday, March 10, 2017

Fitness Bridal Shower Games


Wedding season in the Northern hemisphere is coming soon and the bridal, bachelor and bachelorette parties will be in full swing. My friend is getting married and I was looking for a design for the fitness loving bride. I couldn't find one so I designed my own.

I'm selling it on Etsy and it is an instant download. You can take it to a print shop and it should be copied on a card stock for best use. You can also print and cut it yourself. I have provided crop marks.
This printable bridal shower games package is perfect if you're wanting to have a variety of activities at your event. There are four different games included. You can use them all or just a couple but it is a great way to let the fun begin.

If you don't want to buy it from Etsy, send me an email( and you can pay via PayPal and I will send you the download. 

If you have a fitness printable in mind, send me an email and maybe I can develop something for you.

Try these workouts to get you ready for the dress 🥂💒🏋🏽‍♀️:
1. Mother Of The Bride Workout
2. Get Ready For The Dress 

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