Monday, July 16, 2018

Cycle Workout Plan To Ease Osteoarthritis Knee Pain

If you have arthritic knee problems, I have a great workout for you. I do it three days a week to help my knees. You will need a stationary bike, a mat, ball, towel and maybe ankle or thigh weights.

When you cycle the intensity should be hard enough that it is hard to pedal. You want your bike cadence to stay between 50-60 rpms. If you find yourself constantly going over 60 rpms, increase the workload on the bike. However, do not cycle with knee pain. If you feel any type of pain in your joint when you cycle, decrease the workload but stay between 50-60 rpms. Some days I can bike at a harder workload and some days I have to decrease it, go by how you feel.

Workout Number 1 Level One
Cycle for 2 minutes (rpm 50-60 per minute)
Knee Mobilization with a towel 10 reps
Leg Lifts 10-12 reps
Bridges 15 reps
Clams 15 reps
Repeat two more times from the 2 minute cycle

Workout Number 2 Level Two
Cycle for 3 minutes (rpm 50-60 per minute)
Standing Wall Slides 10 reps (Go as far as long as you don't feel any pain)
Knee Mobilization with a towel 12 reps
Leg Lifts 15 reps
Bridges 20 reps
Clams 20 reps
Repeat two more times from the 3 minute cycle

Workout Number 3 Level Three
Cycle for 4-5 minutes (rpm 50-60 per minute)
Knee Mobilization with a towel 15 reps
Leg Lifts 20 reps
Bridges 25 reps
Clams 25 reps
Repeat two more times from the 4-5 minute cycle

When you get really strong, feel free to add ankle weights when you do the floor exercises. If you have any questions, send me an email at

Monday, July 9, 2018

Fitness in July Giveaway

Senso Bluetooth Headphones

I'm giving away my favorite bluetooth headphones by Senso Electronics. I love these headphones because they fit my ears and don't fall off when I work out. They have a great sound with a battery that lasts at least 8 hours. In addition, Senso Electronics provide a lot of accessories to go along with the headphones.

Enter to win and I will be drawing a winner the first week of August 2018.

Enter below

Sunday, July 1, 2018

Gastric Sleeve or Gastric Bypass Post Food Diary

Bariatric Weight Loss Package

If you recently had weight loss surgery and you are not tracking your daily food intake or you are not working out like you should, you need to start journaling asap. As you know, your weight loss success will be determined on how well you stay committed to eating clean and staying active.

We have all witnessed people who have had gastric bypass or the gastric sleeve surgery and gained all of their weight back. The surgery is a tool to help you lose weight but you need to use that tool correctly. If you are not adhering to your eating plan or putting off being active, you will not lose the weight you desire. Daily journaling is a way to lose and keep the weight off for good.

I developed a bariatric weight loss package for two of my clients. It is how they are holding themselves accountable during their weight loss journey. The package includes the following:

  • Daily food diary
  • Exercise log for your cardio, yoga and pilates workouts
  • Strength training log
  • Weekly review chart

The whole package sells for $5.95 and you can buy it via my Etsy shop. You can also purchase directly from me, all you need to do is send me an email at My payment option is through PayPal. 

If you know of anyone who has had the surgery and who has gone back to their old habits, tell them about my Bariatric Weight Loss Package.

Other great articles to check out about losing weight:

3 Tips to Stay On Track All Year Long

Sunday, June 17, 2018

How To Buy Meal Delivery Kits When You Are Ploughing For Pennies

Have you ever wanted to buy one of those meal delivery kits but you found them too expensive? Do you find that they don't fit into your lifestyle because you are committed to two or three meals a week? Let me tell you that I have found a way you can try the meals and not kill your budget  because you are ploughing for pennies.

Ever since I saw Plated on Shark Tank, I have wanted so badly to get that meal kit subscription but I found it too expensive for my budget. I would go to their site almost weekly, window shopping wishing to buy their meal kits. However, I knew better not to commit to something I couldn't afford.

Now that there are several meal delivery kit programs on the market, I decided to revisit these plans to see who offers the best price and nutrition for my tastes. I read several articles about comparing different meal delivery program's food, prices, nutrition and etc. I am not going to go over what they reported, you can do that yourself, but I will let you know I still found them not conducive to my lifestyle and budget.

Read the articles here:
14 Meal Delivery Companies So You Never Have to Go to the Grocery Store

It finally hit me how to do it and it came to me because of my family situation. My twin sister lives with my elderly parents and she wants to make sure they are eating nutritious meals. My younger sister suggested Hello Fresh. My twin and mom found Hello Fresh meals satisfying but too caloric. My dad was not to pleased with the Hello Fresh meals. He and my mom are originally from the South and love Southern cooking.

I suggested to my sister to try Sun Basket because they have several plans for people watching their weight. They offer paleo, lean & clean, gluten-free, vegan, vegetarian, pescatarian, Mediterranean, and family options. I told my sister about Peach Dish too because of the Southern theme of their meals. My twin decided on Sun Basket and so far everyone is satisfied with the program.

My sister offered me a meal to try out and told me to come over and get another meal kit next week; that is when I had that eureka moment. For those wanting to try meal kit programs why not team up with friends or family and share the cost.

The Solution - Form A Tontine Meal Delivery Group

What is a tontine? According to Webster's Dictionary it is a joint financial arrangement whereby the participants usually contribute equally to a prize that is awarded entirely to the participant who survives all the others.

You would have to form a group with people with the same lifestyle. To make it work, your group would pay and then get together weekly to choose who gets what meals.  That means, that if you are on a plan that gets three family meals a week, each family will get one meal a piece. This is a way to try out the meal delivery program and not put you in the poor house.

However, it won't work if you have different family sizes in the group. Singles should form a group with other singles and etc. Unless, the single person would make the family size portion and freeze or eat the same meal as leftovers during the week.

Right now, I'm enjoying the SunBasket meals I get once a week and it is costing me about ten dollars.  Do you think this is a viable solution or too complicated? Do you have a subscription to any of the programs above? Let me know what you think in the comments below.

Sunday, June 10, 2018

The 11 Best Boot Camp Exercises of All Time

If you have ever taken a boot camp class or exercised via a boot camp video online, you most likely have done the following exercises below. You can design your own boot camp workout by adding as many of the 11 best boot camp exercises of all time.

1.   Pull-ups
Photo by Charlotte Karlsen on Unsplash

2.   Jump rope drills

3.   Plank

4.   Battle rope drills

Photo by Scott Webb on Unsplash

5.   Squat jumps

6.   Flutter kicks

7.   Jumping Jacks

8.   Push-ups
Photo by Form on Unsplash

9.   Sit-ups or crunches

10.  Lunges

11.   Burpees

If you would like to try one of my boot-camp workouts, check out the two workout plans below:

Sunday, June 3, 2018

The Best Detergent For Stinky Activewear

If your life evolves around fitness or if you have children that play on a lot of sports teams, you know how smelly exercise clothes can get. I have found that Tide Sports detergent with Febreze is the best detergent for cleaning and getting out sweat stains and odors.

Some of the reviews on the Tide site reveal that some people do not like the smell of the Tide, while others found no problems with the Tide after smell. If you find the smell not to your liking, this is a way to still use the Sports Tide and use your detergent you prefer.

Get a spray bottle and add two cups of water, one cup of ammonia and half a cap full of the Tide's Sport with Febreze detergent. Spray the underarms and crotch area of the clothes and let them sit for 10 minutes before washing. This concoction will help to eliminate most odors. Try it and let me know if this helps to get rid of those stinky sweat smells

I like the sports Tide so much, I'm giving it away to one lucky winner. All you need to do is to enter your information using the Rafflecoptor entry form. The giveaway is open to United States and Canadian residents only. 

Saturday, May 26, 2018

Summer Splash Cash $2500 Giveaway

Do you need money to hire a personal trainer to get you looking good asap? Yes, summer is almost here and you might need the extra cash for health and beauty care or maybe to take a road trip. What ever it is, you cannot win unless you enter.

Terms & Conditions: Giveaway will open on 5/25/18 @11:59PM EST and end on 6/25//18 @11:59 PM EST. There is one mandatory entry with multiple bonus entries. Only the mandatory entry needs to be completed in order to win, however the more bonus entries completed the more chances you have to win. There are daily entries as well. Must be 21 years or older to win.

  • Five (5) winners will win $500 Paypal cash or Amazon GC. 
  • Entrants must complete entries and each winning entry will be verified. 
  • If selected winner does not complete or verify entry a new winner will be chosen. 
  • Winners will be notified no later than 6/30/18. 
  • Winner will be emailed and must respond to claim prize within 48 hours via the email they signed into the widget with. 
  • If winner doesn't respond within 48 hours a new winner will be chosen. 
  • Once winners have claimed prizes they will be announced on the Winner's Circle page and sent to co-hosts. Void where prohibited. 
Enter Here: Giveaway