gorgeous ...

words to live by ...

Light from within ...

“People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in their true beauty is revealed only if there is light from within.” — Elisabeth Kübler-Ross

inspiration from the rain ...

Merry Christmas ...

I love the simplicity and the clean classy look of this living room ...

White just makes everything look so clean and crisp!

Christmas is my favorite time of year ... I love being around the people you truly love and care about whether it be family or close friends.

 I hope that everyone's Christmas is full of joy, happiness, and love. 

Merry Christmas!

Bea

true beauty ...



Audrey’s beauty tips:


1) For attractive lips, speak words of kindness.

2) For lovely eyes, seek out the good in people.

3) For a slim figure, share your food with the hungry.

4) For beautiful hair, let a child run his or her fingers through it once a day.

5) For poise, walk with the knowledge that you never walk alone.

6) People, even more than things, have to be restored, renewed, revived, reclaimed and redeemed; never throw out anyone.

7) Remember, if you ever need a helping hand, you’ll find one at the end of each of your arms. As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.

8) The beauty of a woman is not in the clothes she wears, the figure that she carries, or the way she combs her hair. The beauty of a woman must be seen from in her eyes, because that is the doorway to her heart, the place where love resides.

9) The beauty of a woman is not in a facial mode, but the true beauty in a woman is reflected in her soul. It is the caring that she lovingly gives, the passion that she shows.

10) The beauty of a woman grows with the passing years.

reminder to self ...

Live to make the child you were, proud of the person you are.

-Taro Gold



gift of teachings ...

People get into a heavy-duty sin and guilt trip, feeling that if things are wrong, that means that they did something bad and they are being punished. That's not the idea at all. The idea of karma is that you continually get the teachings that you need to open your heart. To the degree that you didn't understand in the past how to stop protecting your soft spot, how to stop armoring your heart, you're given the gift of teachings in the form of life, to give you everything you need to open further. "

-Pema Chodron

Love Actually

One of my favorite scenes from the movie "Love Actually"

"just because it's christmas - and at christmas you tell the truth...."  :)

Maybe you're just making excuses???

Michael Jordan's response to Lebron James ... What should I do?

nicki minaj - moment for life

I fly with the stars in the skies

I am no longer trying to survive

I believe that life is a prize

But to live doesn't mean you're alive

Don't worry about me & who I fire

I get what I desire

It's my empire

And yes, I call the shots, I am the umpire

I sprinkle holy water upon the vampire

In this very moment I'm king

In this very moment I slayed Goliath with a sling

This very moment I bring

put it on everything, that I will retire with the ring

and I will retire with the crown, Yes

no I'm not lucky I'm blessed, Yes

clap for the heavyweight champ, Me

but I couldn't do it all alone ...

everybody dies but not everybody lives ....

Why I love Will Smith ....

a trainer tells all ...

•Pushups are the best upper body workout designed….no machine can replace that…you don’t need any equipment and you can do them anywhere.


•It’s easy to become a certified trainer (as I have seen overweight people become certified)….it’s not easy to work as one full time (hence a high turnover rate in many clubs)

•Diet is 85% of where results come from…..for muscle and fat loss. Many don’t focus here enough.

•Working out too much doesn’t lead to good results….hence most people are still struggling after years of hard effort and little return.

•Most people do not lift heavy enough to make stronger muscles.

•It’s never too late to build muscle….and is more important as we grow older.

•The only real cure is prevention….don’t get sick in the first place otherwise you may be in for a long road back to health

•If you eat whole foods that have been around for 1000s of years, you probably don’t have to worry about counting calories

•Sugar is not our friend

•High Fructose Corn Syrup is making people fat and sick

•The biggest 2 threats to our health are inflammation (silent and chronic) and insulin resistance

•Our dependence on gyms to workout may be keeping people fat….as walking down a street and pushups in your home are free everyday…but people are not seeing it that way.

•If I had to pick one sport for a child to start with it would be gymnastics, the strength/speed/balance/body control they will learn can be applied to any sport down the road.

•I hate to jog….I love to run

•Never listen to any advertising telling you what is healthy….as they are just trying to sell you something

•There is no such thing as spot reduction…but there is a great business in selling that concept (Ab-reclining chair anyone?)

•The fittest people I know keep active daily doing what they enjoy

•Fitness and Muscle magazines never got me any real results

•Supplements were are waste of a lot of money for me

•The best performance enhancing thing I know of….is a cup of coffee 30min before a workout/playing sports.

•To build muscle, throw away your Whey protein and eat more steak and eggs

•More people are taking muscle building hormones than will ever admit to you

•The best way to lose weight for most is lower carbohydrate eating/cycling

•I was skipping breakfast long before I ever found out about intermittent fasting (IF)

•It’s a lot easier to stay fit and strong….once you get there

•Meat and Fat are my friends

•Muscle size does not tell a person’s real strength

•Muscle size is mostly glycogen and water

•Whole foods can never be replaced by a multi-vitamin

•Most people need some Fish Oil to control inflammation

•Many brain functions may be vastly improved with a diet of no sugar/higher fats (esp DHA from fish/fish oil)

•Breakfast is the most important meal of the day

•Eating 6x a day provides no metabolic advantage for losing weight than 2-3x a day…it’s still about calories and blood sugar/insulin control

•Mainstream media is 5 years behind research studies….research studies are 10 years behind what people are already doing for health and results

•The eat low-fat advice was the biggest health disaster in the last 30 years

•The greatest learning experience was helping people with autoimmune/arthritis to get healthier…..I never got more appreciation for my own health and how important prevention really is.

•The saddest thing to see is someone crippled by a potentially preventable disease while they are young which keeps them from doing simple daily activities and on multiple medications

•The smartest trainer I know does not have a website or best selling ebook….as he is too busy training real clients

•Apple Cider Vinegar is the only medicine I take if I feel sick

•I can go up and down up to 5lbs in a week depending on glycogen and water balance

•The first big amount of lbs you lose in the first week dieting is mostly water

•If you want to get better at running….you run…..at biking…you bike…….at a sport…you play that sport

•I know a professional athlete making millions and a star on his team…yet he can’t do a pullup…but he doesn’t need to

•There is no one right way for anything…..as 20 different ways can get you results…

•80/20 rule is so true…..80% of your results come from just 20% of the exercises, 20% of the food in supermarkets, and spending 20% of your time working out.

•Results are just the simple yet important things done on a consistent basis

•Losing more than 2lbs a week is probably not all fat

•Gaining more than 2lbs a week is probably not all muscle

•All diets fail over the long run….but lifestyle changes last

•All diets books are saying the same thing in general…they just make a new way to present it

•There is nothing new in health and fitness…..just ideas that resurface that are long forgotten

•Fads are created to sell more specialized equipment/gear, lifting/throwing something heavy and running fast has been around for 100s of years and still works

•Want a strong “core”? Lift something heavy over your head and walk around trying to stabilize it…the motivation to not drop it on your head will work wonders

•There should be a law against selling any dumbbells less than 5lbs….or ones in neon colors

•If your trainer can not get you to lose weight, fire him/her. You are not paying for his/her company or excuses….go find someone who can deliver or knows how to get results

•Squatting to parallel will only give you weak hamstrings and lead to more knee issues….you should be able to go down like you were going to pick something off the ground….as that is the reason our bodies were designed to squat

•The best thing anyone can do for their health/results is to just try new things…see how their body adapts and responds…and learn how to take total control no matter life may throw at them in the future

•Blogging is more effort than I would ever imagine….but I enjoy sharing what I know

•If you like what I write…the best thing you can do is help spread the word…so others can start improving their health and fitness too
 
- fitness spotlight

oliver peoples - zooey deschanel limited edition

GOODBYE RAY BANS! HELLO OLIVER PEOPLES!!!

Created in collaboration with Hollywood starlet Zooey Deschanel, this retro-styled frame is smart, sassy and sophisticated. Available as optical eyewear or a sunglass, the Zooey is hand-crafted of substantial plastic in beveled contours and features a vintage-inspired, custom Oliver Peoples metal plaque with ridged detailing at the end pieces. Core-wire visible within the temple is embossed with Oliver Peoples logo detailing and the Oliver Peoples plaque is laminated at the temple end. CR-39 lenses are equipped with a one-of-a-kind breath logo in the shape of her kissing lips, an element also featured on the AR cloth included, which resembles a cocktail napkin, reflecting the fun yet sexy personality of its namesake.



Running & Reading (The Key to Life)

do work

pound for pound. inch by inch.

• 
  
  “Everybody’s looking for the magic pill. But commitment is an ongoing process. It’s not something you do once. You revisit it.”  Patricia Kyle

• 
  
  ... hard work defeats talent when talent refuses to work hard ...

"This is you...everyday.

There are no days off.

There is no compromise.

There is no compass that comes with this life, just eyes.

So to map it out one must look inside.

Sure books could guide you but your heart defines you".

-s.carter

THE COVE

I just recently saw a documentary called "The Cove."  It was nominated and won an oscar for best documentary and unfortunately that was the only way I would have heard about it.  It is ridiculous how so many things happen in this world that go unnoticed. 

 

Here are a few facts about what is happening in Japan to these dolphins and porpoises.

Quick Facts

• 23,000 permits are issued each year by the Japan Fisheries Agency to kill dolphins, porpoises, and other small whales. The total kill varies from year to year (for example, in 2007, 13,107 dolphins and small whales were reported killed in Japan waters. These numbers do not include the large whales killed under so-called “scientific” whaling permits in the North Pacific and Antarctic Oceans.). This is the largest scale slaughter of cetaceans in the world.


• About 1,200 to 1,800 dolphins and other small whales are killed in the so-called dolphin drive hunts that takes place six months out of the year in Taiji. The rest are killed with hand-held harpoons from small boats out at sea.


• In the small fishing village of Taiji, Wakayama prefecture, the dolphin drive hunt is carried out by about 26 fishermen from September 1st though March.


• Operating with 13 motorized boats, the fishermen go out to sea at early sunrise and look for migrating dolphins. Banging on metal pipes submerged into the water, they terrorize the dolphins with a "wall of sound," causing the dolphins to panic.


• Terrorizing the dolphins with underwater sound, the fishermen herd the dolphins into a secret killing cove close to Taiji Town.


• Often times, dolphins die during the chase that can last eight hours or more.

• The Taiji fishermen claim that dolphins eat too much fish and therefore must be exterminated.


• Operating with a permit from their government, the Taiji fishermen have referred to the dolphin hunt as "pest control."


• The majority of people in Japan have no knowledge about the annual dolphin blood bath.


• The fishermen kill the dolphins with spears, fishermen's hooks and knives. Trashing about in their own blood, the dolphins emit high-pitched screams during the massacre.


• The slaughtered dolphins are processed into meat and distributed to supermarkets throughout Japan for human consumption.


• Dolphin meat from drive hunts in Taiji proved to be highly contaminated with toxic chemicals such as mercury, methyl mercury and PCBs.


• Repeated chemical analyses have shown that the level of mercury in dolphin meat is much higher than the maximum allowable level set by the Ministry of Health, Labor and Welfare of Japan.


• Some of the dolphin meat is given to children as part of their school lunch program.


• The Japanese government and the supermarkets issue no warning that dolphin meat is mercury-contaminated.


• The fishermen of Taiji have told us that the Japanese people have no right to know about the dolphin hunt or the high levels of mercury found in the meat.


• Concealing this information from the public is a violation of Article 21 of the Japanese Constitution.


• Some members of the international aquarium and zoo industry are strongly connected to the Japanese dolphin slaughter, in that they pay top dollar for dolphins deemed suitable for commercial exploitation in dolphin shows and captive dolphin swim programs.


• Dolphinariums throughout the world, including Japan, repeatedly make the claim that captivity of dolphins promotes dolphin conservation and protection.


• Several of the hundreds of captive dolphins in Japan's 50 dolphinariums were obtained through the dolphin drive hunts; yet the dolphinariums do nothing to educate the public to the hunt.


• The World Association for Zoos and Aquariums (WAZA) is the world's largest network of zoos and aquariums around the world.


• Dolphinariums that have conducted business with the dolphin killers of Japan have been welcomed into WAZA's network, although the trade in these dolphins clearly violates WAZA's Code of Ethics.


• The dolphins that are purchased by members of the dolphin captivity industry represent a much higher commercial value to the Japanese dolphin hunters than the ones that are slaughtered for meat.


• Live dolphins captured in a Taiji dolphin drive hunt recently sold for $154,000 per dolphin.


• The Japanese dolphin hunt will continue for as long as members of the international dolphinarium industry continue to reward the hunters for show quality dolphins, thereby making the hunt tremendously profitable.


• The most sought after dolphin species for public display are bottlenose dolphins, orcas, white sided dolphins, Risso's dolphins, pilot whales and Pseudo orcas, all of which have been targeted in the Japanese dolphin drive hunt.

- http://www.savejapandolphins.org/

Watch this documentary.

Save the dolphins.

<3 Bea

Summer is in 21 days!!!

HAPPY JUNE 1ST!

So, as we all know from my post awhile back, it takes 21 days to form a habit ... and what a coincidence ... in 21 days it will be the first day of summer!

What do you need to do to get ready for summer?  Write down your goals and make them your daily habits, whether it is just for 21 days or better yet a lifetime :)  (if they are good habits of course)

Good luck! 

<3

movie of the month

The Notebook

I can watch this movie over and over and over again!  I love love.

ray ban flattop boyfriend glasses

my latest buy - absolutely love these!

GOALS

What are your goals?  Do you write them down or just think of them in your head?

I am a firm believer in writing things down, making lists, and checking them throughout the day.  A lot of the time we think of things that we should do or what we would like to do but get side tracked in doing something else.  Writing down your goals are the best way to keep yourself accountable for what you want to accomplish!  You save a lot of time, because instead of trying to remember what it is you wanted to do, you can refer back to it and visually see what you want to do.  Here are some goals I would like to accomplish by the time I am 26.  I know I bet you thought I was going to say 30? 

1. Be on time! 

Time is not my friend.  I am not as punctual as I would like to be.  Unfortunately, I haven't tried hard enough to change it, but this is it!  I am going to just do it!  Wish me luck.

2. Train for a triathlon / Do a triathlon

I have always wanted to do this, not only do you get in incredible shape it is something I'd like to say I have done.

3. Be more consistent

IN EVERYTHING!!!  Eating healthy, working out, being on time ...

These are just a few ... keep me accountable people!

<3 bea

poised.

"I have the ability to stay poised and centered regardless of what goes before me. "

No matter what happens in your life, have a positive attitude.  You always have a choice in every matter.  You can either let everything that happens to you become this huge black cloud that gets bigger and bigger whenever something new comes up or you can choose to keep your head up and move forward!  Every single struggle makes you the person you are.  Life is not meant to be perfect, obstacles are put before us because we can overcome them. 

"Walk by faith, not by sight."

<3 Bea

Is this too much to ask for? (insert sarcasm here)

(to my loving sister) I wouldn't mind if and when I got married my reception looked like this ... Would you??

- Courtesy of Christian Oth Studio

EVER.

The EVER icon signifies the asian proverb "Though a tree grows so high, the falling leaves return to the root."

 This is my new clothing obsession. 

self esteem - just do you.

" The world gets out of the way for people who know exactly where they are going."

"What you think and feel about yourself you will experience - as a man thinketh in his heart so he is." - proverbs 23:7

"You can choose whatever you want but one thing is for sure, the first wealth is health."

"Strengthen yourself: you can't take care of anyone if you don't take care of number one.  YOU."

"How do you treat yourself?  Are you well kept? People treat you how you treat yourself."

"Love yourself and the rest will follow."

"I only surround myself with people who LOVE me and SEE the BEST in me."

"I was once afraid of people saying, "Who does she think she is?"  Now I have the courage to stand and say, "This is who I am."

Take the time to truly love yourself.  Look at where you are and where you are going.  Find the beauty within you, respect yourself, have confidence.  Find things that make you happy and do them, whether it is working out, painting, fashion, books, music ... Make yourself a priority.  I have never been as happy as I am now.  I love ME and would do anything for ME.  Once you accomplish that things will come around.  You deserve the best as long as you give your best.

JUST DO YOU.

You are your star player.

A Day for my Mom ...

“A mother is the truest friend we have, when trials, heavy and sudden, fall upon us; when adversity takes the place of prosperity; when friends who rejoice with us in our sunshine, desert us when troubles thicken around us, still will she cling to us, and endeavor by her kind precepts and counsels to dissipate the clouds of darkness, and cause peace to return to our hearts.” -Washington Irving

Happy Mother's Day Mom ...

As we both know we have a special kind of relationship then most mothers and daughters have, thank you for being everything in the world to me.  Thank you for holding my hand when I was a young girl showing me the way and thank you for believing in me enough to let me find my way without you and being there whether I succeed or fail.  You have shown me the way the world really is, have comforted me when I need it,  you can mend my heart with just simple words without even being physically with me.  Being around you is a blessing but I know that even though we have our own things going on in our lives and we don't get to see each other as often, you are always there.  You have shown me the world through your eyes, never sugar coated anything, most of which has made me so strong and continue to become stronger.  You have made me into the woman I am becoming and I am so thankful to you for that.  I love you unconditionally and you have taught me something that a lot of people have trouble doing ... You have taught me to not just remember the bad things but most of all remember the good.  Forgive things that have happened to you and find what good has come out of the situation.  You have taught me things that a lot of mothers neglect to teach their children when they are younger; you knew that playing the role of a friend to me while I was growing was something that wouldn't benefit me in the future.  You are my mother first then as I got older you became my mother and friend.  You truly make me feel one of a kind ... you make me feel that I can do anything.  Just seeing and hearing how proud of me you are makes me feel like I am 10 feet tall. 

I LOVE YOU.

MAHAL KITA.

ALWAYS.

FOREVER.

BEA

What Is Bikram Yoga?

Bikram yoga is a precise sequence of 26 postures and 2 breathing exercises for all ages and from beginner to expert. The postures will stretch and strengthen your muscles, ligaments and joints, massaging and stimulating your organs glands and nerves. Bikram yoga is performed in a heated room (approx. 105 degrees) to properly warm up your muscles, in order to prevent injuries and allow you to work deeper and safer. The heat helps cleans toxins from the body by sweating. Regular practice of this Bikram Yoga series results in the healing of injuries, loss of unnecessary weight, and peace of mind.

Who's with me?

<3

going bananas ...

Not only does the banana taste wonderful, it also has an abundance of sucrose, glucose, fructose and potassium. It is rich in fiber and contains 5 times the vitamin A found in apples and 4 times the pectin. The banana is able to boost energy, and is a safe preventative against many ailments. Below is a list of reasons why you should have a closer relationship with the banana.

Here are some neat facts on one of my favorite fruits!


Mosquito Bites:


Rub the inside of the banana skin on the affected area. In most cases it will reduce swelling and irritation.

Exercise:

Bananas give an instant, sustained boost of energy. Eat two bananas to produce enough energy for a 90 minute workout.

Overweight:

Studies show that if you are in a high pressure job, chances are you tend to binge on comfort food caused by panic induced food cravings. Try eating a banana every two hours to control blood sugar, keep levels steady, and keep the cravings away.

Ulcers:

Bananas neutralize stomach acid. They reduce irritation of the stomach by coating the stomach lining.

Morning Sickness:

You can keep your blood sugar up to avoid morning sickness by snacking on bananas between meals.

Hangover:

The quickest way to get rid of a hangover is to drink a banana milkshake. Peel 2 bananas and place in blender. Add honey to taste and milk to desired consistency. The milk will help re-hydrate your body while the banana and honey raise blood sugar levels and sooths the stomach.

PMS:

The banana contains enough vitamin B6 to raise blood glucose which in turn should affect your mood.

Anemia:

Bananas are high in iron and encourage hemoglobin production which helps in cases of anemia.

Boosting Brain Power:

Research has shown that the potassium in bananas can help in learning and brain stressing projects by making one more alert.

Heartburn:

The banana is a natural antacid. Simply eat a banana next time you have heartburn.

Constipation:

Because the banana is so high in fiber it can help restore normal bowel activity.

Stop Smoking:

If you are trying to quit smoking, the potassium, magnesium, B6 and B12 in bananas can aid in the recovery of nicotine withdrawal.

paradox of our time ...

Paradox of our time.


The paradox of our time in history is that we have taller buildings, but shorter tempers; wider freeways, but narrower viewpoints; we spend more, but have less; we buy more, but enjoy it less.



We have bigger houses and smaller families; more conveniences, but less time; we have more degrees, but less sense; more knowledge, but less judgment; more experts, but more problems; more medicine, but less wellness.



We drink too much, smoke too much, spend too recklessly, laugh too little, drive too fast, get angry too quickly, stay up too late, get up too tired, read too seldom, watch TV too much, and pray too seldom.



We have multiplied our possessions, but reduced our values. We talk too much, love too seldom, and hate too often. We've learned how to make a living, but not a life; we've added years to life, not life to years.



We've been all the way to the moon and back, but have trouble crossing the street to meet the new neighbor. We've conquered outer space, but not inner space; we've done larger things, but not better things.



We've cleaned up the air, but polluted the soul; we've split the atom, but not our prejudice.



We write more, but learn less; we plan more, but accomplish less. We've learned to rush, but not to wait; we have higher incomes, but lower morals; we have more food, but less appeasement; we build more computers to hold more information to produce more copies than ever, but have less communication; we've become long on quantity, but short on quality.



These are the times of fast foods and slow digestion; tall men, and short character; steep profits, and shallow relationships. These are the times of world peace, but domestic warfare; more leisure, but less fun; more kinds of food, but less nutrition.



These are days of two incomes, but more divorce; of fancier houses, but broken homes. These are days of quick trips, disposable diapers, throw away morality, one-night stands, overweight bodies, and pills that do everything from cheer to quiet to kill.



It is a time when there is much in the show window and nothing in the stockroom; a time when technology has brought this letter to you, and a time when you can choose either to make a difference, or to just hit delete...



- GREGG MIELE

beautiful.

I believe that everything happens for a reason. People change so that you can learn to let go, things go wrong so that you appreciate them when their right, you believe lies so you eventually learn to trust noone but yourself, and sometimes good things fall apart so better things can fall together - Marilyn Monroe

Kettlebell: Counteract the Momentum

                 

One of the most effective workouts I have done with my trainer would be working out with kettlebells.  Kettlebell workouts help tone your ENTIRE body, muscles you don't even know you have!  The way kettlebells work is the weight is centered below the handle so when you swing it, every single muscle of your body works hard to counteract the momentum.

SNATCH PULL AND PUSH PRESS

Works shoulders, back, arms, hips, glutes, and hamstrings Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet. Stand up and lift the weight to chest height. Grab the sides of the handle and push the kettlebell straight overhead. Lower it to your chest and assume the original grip before returning to start. That's 1 rep; do 10.

SWING

Works shoulders, back, hips, glutes, inner thighs, and hamstrings Grab a kettlebell with both hands and stand with your feet shoulder-width apart. Squat down until your thighs are nearly parallel to the floor. Then immediately stand back up, swinging the kettlebell out and up until it's at shoulder height. As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. That's 1 rep; continue swinging for 10.

DEADLIFT

Works abs, hips, glutes, quads, and hamstrings Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet. Squat down and grab the handle with an overhand grip. Push your heels firmly into the floor and stand up, keeping your arms extended. That's 1 rep; do 10.

WINDMILL

Grab a kettlebell with your right hand and stand with your feet shoulder-width apart, toes turned out. Bend your right elbow to raise the kettlebell so it's next to your right shoulder, then press it overhead. Pause, look up, bend to the left, and try to touch your left toes as you slightly rotate your chest toward the ceiling. Pause, then come back up, keeping your right arm extended. Do 5 reps before lowering the kettlebell, then repeat on the other side. This move is more advanced. Practice without weight until you nail the form.

- Womens Health

Birthday Wishes ...

Thank you to everyone who has made my 25th birthday one of the best birthdays I have ever had.  I love everyone so much and look forward to many more years of celebration and love!

 Bea

Weekend Warriors

For all my loves that are with me on the path to being a healthy, fit, and confident person, I know weekends are less structured then the week days.  At least for me they are. 

Here is a tip that seems to work out for me:

Instead of having 1 cheat day, have 1 cheat meal. 
As an ex-fatty, I loved the weekends because that is when I was able to gorge on food I deprive myself of during the week - French toast, everyone knows I love McDonalds, and anything sweet I can get my hands on.  Then I would look at myself (mind you, YOU are your worst critic) and feel guilty about what I have eaten and always came to one conclusion ... IT WAS SOOO NOT WORTH IT.  Is it really worth it to work hard all week and throw it all away eating crap all day throughout the weekend?  Eventually that 1 cheat meal will go away and with all the changes you see in your new healthy lean body you will not even want another big mac ( I am speaking to myself just fyi ) or whatevers your kryptonite. 

Soooo ... for my weekend warriors hope this helps!!!

love love love :)

to my real loves ...

genuine swag ...

Genuine swagger comes from authentic self knowledge & self discipline - gregg miele / find it. keep it. don't let anyone destroy it. ♥

21 days ...

DID YOU KNOW IT TAKES 21 DAYS TO FORM A HABIT???

Eat right for 21 days ...

Workout consistently for 21 days ...

self discipline: the ability to get yourself to take action regardless of your emotional state.

Genuine swagger comes from authentic self knowledge & self discipline - gregg miele