Is God a Guy??

So I went to call God to ask if he was man or woman, but the number I was given kept putting me on hold and transferring me ..  Jeez .. go figure. Let me break it down for you fellas whether or not God is man , woman, neutral, or spirit, I want you all to know how hard us woman have it.  In this post I am showing you it is not easy for us woman to get our sexy on.  I want you all to have a healthy understanding how much us woman undergo. Allow me to bond you with us woman, providing you insight so you must love us with the understanding the strength we have.

Physically us woman have it so much harder. Seriously we have to work way harder with keeping our sexy fit body’s.  I work my butt off exercising literally I do.. lol.  A mans composition is naturally stronger. Most men on average have more muscle and bone mass therefore making it more challenging for woman to burn calories and get a slim tone shaped figure. So give us proper credit and bare with us. Also physically we have to go through menstrual cycle, child-bearing and menopause. Ok funny one here… ready for this one… There is really only one normal week of the month for a womans hormones so enjoy that week guys.  A female bleeds one week, then she ovulates approximately one, then here is your normal week guys ..LOL. Come week four she is PMS’ing . That means premenstrual syndrome, which occurs the week before her period. PMS includes bloating, cramping, mood swings, weight gain and depression just to name a few.   Yearly gyno exams UGHH!! Also child-bearing and menopause …. BLAHH !!! Do I even need to go there with you guys??.. LOL. You guys for one day seriously just pay attention to what we have to go through I bet you would relate a whole lot better.

Emotionally I know I can speak for most woman including myself we are way more sensitive creatures. A woman has a nurturing caring maternal instinct which gives her an overly loving innate sense.  Listen to us. Give us attention.  Empathize with us. It is not that hard. NEWS FLASH **** Emotionally if a womans needs are not filled she may stray away, unlike a male they can stay for any reason like a wild dog in the streets ..LOL  Sorry to all you good loyal men. Had to… Woman can be very insecure with themselves. Guys it is your JOB to make the woman your interested in feel secure! End of story. If you want her to believe in you as Rihanna says make her feel like she is the only girl in the world.

Now the fun part starts. Here is where I wanna call God and have a long chat. Why is it that I and most woman have to go super duper beyond what men normally do to keep sexy?  When men they just… well don’t have to put in half the effort. UGHHH. Nails, hairs, heels,  do you know how much heels hurt?? .. Guys do not expect to get a fine YOUNGER woman if your rocking a U shape hair cut, all grey hairs, untamed hair all over your body and bad teeth . If we dye our hairs and maintain ourselves so why shouldn’t you?  I whiten my teeth, floss and keep my dentist appointments .  There is no such thing as AUTO FLOSS! LOL .  Us woman stress over makeup, laser, waxing, tweezing, wrinkle creams, nowadays surgeries.. I shave everyday practically. You all wanna look for sexiness well heck so do us woman. So fellas put in effort and work it!!!   We want a nicely groomed man too!  Don’t you wonder why Channing Tatum is a huge star?  He is FINE .  Let me say that again   F I N E!  He manscapes, has great hygiene and takes care of himself all the way around. And he can shake his junk.. LOL

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Dying my hair because I have been getting grays for ten years now. The first one I named .. LOL

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NOTICE I AM NOT SMILING>>LOL

Right down to shopping we have to worry about sexy bras, underwear, purses, dresses, make up and so on.. You guys don’t really wear any lingerie  … do you? I am not talking Halloween, but everyday life. Do not get me wrong I love to shop, but guys understand we have so much more we have to worry about.  Everyday I take care of myself from moisturizing my skin, to washing my hair, finding the right makeup (even though I don’t wear much I like the natural look), down to keeping my teeth whitened. Hygiene is so important. A clean body and a healthy smile will help you feel more confident. That confidence gives you the will to spread your happy and smile for others.

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YUP! I use all of this and then some. Welcome to my world.

I have to say bravo to all of the woman out there trying their best in this world and to the men who are respecting their woman.   I want you guys to appreciate a good strong woman chances are she has been through so much.  And to answer the question is God a Guy ??.. HMMM no way, but not sure why woman have it harder.  I know one thing is for sure we are a lot stronger than we realize.  I know my heart along with my strength makes me an unstoppable beautiful woman here to help most anyone.

– R

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Just took this picture today. It is not easy being me. LOL

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Be strong enough to kick evil in the face!

This post was dedicated to a certain person who requested I write about this topic…

The Fountain of My Youth

So many people say to me.. “Wow! Your how old?”  lol…   Not only do I look younger than I am, I act and feel it as well.  If you wanna know my age feel free to comment.. I may tell ya. :p  NOPE, NO surgeries at all!  No doctors ever, I am all natural people!!  What you see is what you get! I hide nothing, I am always honest,  and try to add fun to peoples lives. I am going to so graciously share my fountain of youth with you. Together we will slow down our aging..   Come live a longer life with me:) Lets Go!!

I believe in my heart if you follow these 5 factors you will look and feel as young as me!  I am going to give you my top five. There are more ways you can keep youthful, but these 5 work very well for me.  I feel amazing all day energy as I beat fatigue. The very last thing I tell you is my biggest secret.

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Nothing Like sharing a whole pizza pie with one of your best buddies!

First, let me tell you having pet companionship is one of the most wonderful joys of all.  Animals keep me smiling, laughing and decrease depression.  I run, play, laugh, kiss and also share my foods with my furry friends .  The joy is so genuine . Unconditional love from the animals as they do not know malice.  The playfulness will keep you on your toes.  There is nothing like sweet puppy kisses. I love, love, love doggies so much!! So much happiness in my heart with them in my life.

Second, find fun everyday hobbies or events that you like to do. Me, there really is not much I do not like. I am very open-minded.  I am also very social for the most part and enjoy social gatherings with many different friends.  One hobby I hold dear is music. I write, listen and dance to it very frequently. Examples of the events I engage in are; charity events, concerts, and obstacle runs.  You can even do most of these with your children. This makes for great bonding experiences. As long as I am with friends laughing and smiling my stress level remains low.

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Listening and playing fun music is one of the greatest positive mood boosters

Third, find NEW ventures to partake in.  Similar to number two in a way, but take it a bit further out of your comfort zone. Be involved, make exciting life changes.  Take photos, embrace memories, have exciting stories to tell.  Learning an instrument, taking dance lessons,  signing up for a language course,  cooking new Nommy foods, and learning how to dive are all some prime examples of how being involved will make you feel young.  Go on a wild date or two.. haha. Even if your in a relationship you should still be having those fun date nights with each other!  These ventures should help decrease muscle tension in your body and you will feel more alive.  Goof off, do something you were afraid to do and just pursue different things.  It will keep you excited as you will have things to look forward to. I have done all of the above and it feels pretty damn good! I plan to continue on my path with exciting adventures.

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Getting goofy with my oh so favorite protein packed chocolate chip cookies.. Added bonus shown in the middle is PB & J sandwich cookies..

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picking out something to wear for a social event… trying to keep a straight face without a laugh. lol

Now you guys knew this was coming …. My fourth factor in my youthfulness, so powerful is diet and exercise.  This is a no brainer for all you guys that know me. But know this exercising your mouth by smiling is super awesome.  🙂  I am always trying to make people smile. Exercising the rest of your body and eating smarter has so many benefits needless to say. Eat cleaner! Less butters, oils and creams! Craps that will make you feel drained.

Fifthly, my greatest share with you all is my water consumption!! YES! that is it!! My greatest fountain of youth revealed. Drink water! Some of the benefits from drinking plenty of water daily are; youthful beauty (including ski, hair and nails), regulation of a healthy body, and increased energy.

Drinking water gives you a natural beauty boost. Water will keep your skin clean as it flushes out the dirt that clogs the pours. The water consumption actually keeps your skin tight and toned as your cells are filled with water thus reducing the appearance of wrinkles, less flabby skin and a smoother look.  Drinking water hydrates the cells of your hair and nails  making them shiny and sexy as hell.

Another benefit of nomming on water is a healthy and detoxed body. Drink up guys do not get dehydrated. Dehydration can be mistaken for hunger. Drink up you feel less hungry because your full but also the feeling of hunger fades as you get hydrated. Also drinking water flushes your organs out detoxing you. As the toxins are flushed this helps prevent diseases. Also nomming on the wonderful drink  lubricates your joints and prevents kidney stones.

And energy, ahh energy the thing I have so much of …Water aids in the building of muscles, weight loss, and burning of fat. Keeping hydrated also prevents fatigue. Oh and drinking water before bed when you had some Vodka or whatever your liquor of choice is helps to prevent a hangover.  lol. DRINK A LOT OF WATER!!! Its a win win! Just do not chug it all in one sitting :p

On average you should drink minimum 6 glasses of water since you lose it so easily without exercise. You lose water daily just by breathing, average perspiration and urination. So in order to gain the most benefit I advise drinking more than the average recommended. Especially if you are active.  I drink at least Ten bottles of water a day! There it is guys MY GREATEST secret for MY FOUNTAIN OF YOUTH 🙂 …  Enjoy

– R

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Drink water!!! Lots and lots of water!! NOM some H20

Exercising with Animals, the Benefits for You and Them

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LACY!!! One of my Besties!!! WARMS MY HEART & SOUL. SHE IS THE BEST!!! AND SHE EATS MORE THAN ME!! LOL

Let me start off by telling all of you I absolutely LOVE and ADORE animals.  Hence, I am a vegetarian for 19 years now. Mostly for compassionate reasons, but also for my health too.  I do not lecture my vegetarianism, but I will talk about it often when the subject permits.  I am also open to having discussions about it with anyone of interest. One of the biggest reasons I am a vegetarian is because I do not believe in hurting animals. I do not agree with violence at all in general. I am against any type of violence. Anyone who truly knows me will tell you this.  I am sensitive and want everyone safe. I do not even like contact sports for this reason. Sorry guys that practice them, be safe while you engage.

My goal on this earth is to help as many animals and people before my dying day. And I want anyone who thinks of me thereafter I make my exit to have an abundance of wonderful joyous memories in their heart touched by a smile. With that said I want as many people on this planet to love, cherish and enjoy animals. I have multiple jobs. One of them I am very passionate about is Pet Sitting.  I believe humans as well as their furry children should  be getting daily exercise.

Exercising with your pet is good for you and them as it enhances your health. It is hard to get motivated sometimes so put it in your head to get up and do it for the animal too. Even if you do not own your own pet you can always help out a friends animal or volunteer at a shelter to exercise one. So your dogs hyper and wants to play well giddy up! Feed on the energy of the animal instead of suppressing it.   You have these animals in your life for special reasons. What your probably not realizing is that this exercise together is so good for your immune system, your cardiovascular system, your emotional state and you get to bond with your animals in the process. Happy animals rub off their happy energies to their surrounds.

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Animals can have a huge impact on our emotions. All smiles with love from Willow

Five things you can do with your dog to improve your health. A simple walk, agility training(dog obstacles), dance & and sing,  fetch & chase, and that dreaded bath time.. LOL

Just by a 20 minute walk you can lower your blood pressure and reduce behavior problems in your dog.

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Ready and anxious for their Walk!

Dancing and singing is always so much fun. While making your dog so happy giving them that attention they need  your also burning calories, increasing stamina and building muscles. Create a routine where they go in between your legs and run around you. Also let them hear your happiness in your voice and they may even chime along. Such a great way to connect and bond. Sure to make you laugh and put a fat smile on your face. The only thing Fat that will look good on you is that smile!

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Willow and I!! We are tight and we rock some Super Bass together!!

Design or find an exercise your dog enjoys such as agility or obstacles. Train them to do them on repeat with commands using tone of voice, positive reinforcement and treats. Willow she really likes to jump and punch at the boxing bag . She watches me and then she is so smart she repeats what I do. She is so cute. I think that she actually considers herself a big dog. LOL

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Muhammad A – Willow! haha

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Playing Fetch and Chase. Happy dog rolling in the back ground.

Fetch and chase at a park, the beach or your back yard is a fun way to get you both tired. Instead of just throwing the toy race your dog to retrieve it. This can also be done inside the house.

Here comes dreaded BATH DAY!! It is a must to have a clean doggy! Try to wash your pet once a week.  Cleaning your dog makes them feel loved, gives them the attention they crave, they will shine and smell so good. They won’t look at you so thrilled during, but after wards they are so happy and usually burst with happy energies! You also work many muscles in your body while bathing them. You use a lot of core and you certainly are strengthening your back as your washing them.

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Bath Tub Time! O NO!

Lets not forget about the kitties out there people! Pussys like attentions and to play too .. Just a few exercises for you and your beloved cat.  You can run around the house with a laser pointer or flash light while the kitty chases it.  You can also use these beams of light while you’re doing abs . Make your cat follow you on your crunch time . It will surly keep you both entertained. See who can get out of breath sooner. You can also tie a cat toy on a  dumbbell . Use the dumbbells in various movements and stimulate the pussy. lol

At the end of the day the animals and you will be much happier and healthier. And then you can relax and enjoy some rest. Lay in the shade or catch some sun rays, but cherish and enjoy the time you have with them as life is so very short. Live it well, life it with Love…

– R

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Getting some R & R together:)

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Sweet Old Samantha sleeping.

Get a Sexy Stomach at Home Ab and Core Workout

Ever stress cause you just can not get that disgusting muffin top off or those annoying love handles. Honestly there is really nothing to love about them. They are unappealing and not healthy. As I wrote in my post yesterday much of getting in shape relies 75 percent on your diet. So if your eating better foods and on a more frequent basis this will help get you that flat tummy you are craving.  And it’s not hard nor long to do. Plus I did this last night at my home so you have no excuses. No gym required!

First I want you to get your heart rate up. I want sixty seconds of jumping jacks. The trick here everyone is to get the heart rate up so instead of just shaping and building ab muscles you are burning fat as well.   This way you will actually be able to see them.lol

Now the first exercise #1 – Ab Rollout  If you do not have a little roller as pictured (very inexpensive at a sporting goods store) you can also use a rolling pin or something that will roll forward. This is great for your lower back as well.

Start by placing the roller on the floor in front of you and kneeling in front gripping it. With a slow controlled motion roll it out so that your back is straight. Keeping your knees slightly bent. Keep your arms straight through-out the exercise or your cheating. NO CHEATING! Roll back up bringing the roller back under your shoulders and return to the starting position. Repeat this 25 times. If you can go more DO IT! challenge yourself! if you can do 2 set of 25 Please do it!abs 8

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roll outs are great for your core

Ok awesomeness, now I want you to jog in place for 60 seconds again increasing your heart rate.

Exercise #2 –Ball or weight lift crunches over your knees-this is for your center abdominal muscles mainly. Here I am using a stability ball. If you do not have one use a weight or a bag filled with something. Improvise people!

Start off by laying down with your feet planted and your knees slightly bent. Bring the ball or whatever it is your using up above your knees. Hold this position for a few seconds. Return back down to the starting position and repeat for at least 25 times. And yes you can do that many!! Challenge yourself! That word CAN’T is a word not used in my vocab! Repeat 2 sets of 25 .

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abs 12Cool beans! You have got this going. Giddy up for me.  Giddy Giddy Giddy..I want sixty seconds of pretend jump rope.  Again heart rate get it back up.

Exercise #3- Leg lifts– great for your lower abs- Lay on your backs and lift your legs about a foot off the ground and hold that for 30 seconds . Repeat that twice. There is no picture for this one. Don’t worry its not that hard to do.

Exercise #4- Plank -You GOT this!!

PLANK for 30 seconds . Repeat twice.  So good for your core. Which is your abs and back.  Face down align your hands below your shoulders. Keep your knees beneath your hip. Extend both feet behind you and squeeze in on your center. Once you do these more and more you can extend the time. You will get stronger I promise. I can plank for 18 minutes!! lol.. Just takes too much time. Kinda boring. See below for picture of Plank.

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Plank

ok I want you to do butt kicks now for again yepper getting that heart rate up!! 60 seconds. Basically they are similar to jogging in place except you kick your own butt . Lift your legs back high.

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Exercise #5 –Crunches on the ball or floor .  First do 20 coming straight on and then I want you to do 15 Oblique crunches for each side. Cross the foot over the knee. Keeping the lower back pressed down. Lift your shoulder up and curl your body up diagonally across your body towards your knee. . Switch sides and repeat .

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oblique crunches

The above photo gives you another alternative to do your obliques . Your lying on your back and keeping your knees to the side and keeping your lower back pressed into the floor. Lift your shoulder up off the floor and curl your upper body across your body towards your knee.  Come on people lets get sexy yeah!!! Do this too. Why not?  Get stronger. Do at least 25.

Ok again time yourself 60 seconds of high knees. Its like jogging in place again but lifting your knees high up. Great . Have I said how your awesome yet!! Well I am saying it again . YEAH!!

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weighted Oblique exercise

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Motion Action Shot!

Take the weight or whatever you have even if its just your arm and press it above your head on one side. Push your butt in the direction of the arm raised. The opposite hand should be pressed along side of your other leg and go down below the knee. If you can go lower DO IT! Hold for a second and then return back.

Now your done!! Heck yeah!! You did it! Should take about 20 minutes depending on how many reps you do. Keep that heart rate up in between sets . I tried listing simple things you all know to do so you can keep your heart rate up. I know you guys can do these . Get them done. Get your sexy on!! Thanks for checking my ab routine out! A little sweaty but done! Sweat will do you good!

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Get the Bleep Up and Go Run! My Worth Ave on Palm Beach Run

So you guys want motivation huh?…. Many of you guys ask me to motivate you well here is a little secret in case you didn’t know …I want you to know just because I work my BUTT off doesn’t mean I am always motivated. In fact I am NOT.  I have to push myself a lot! I just think of how much better I will feel when I am done and the benefits. I  say to myself  get the he!! up and DO IT! How do you think I can justify or allow myself to ram cookies in my mouth! lol.

Motivational tip,find a place or exercise you like and make  a promise to do it a few times a week. I am taking you guys on a special little tour of where I go run a lot.  Its Palm Beach.  Yep, I like the Beach, the stores and the scenery. Plus its clean, safe and just damn straight beautiful. Worth Avenue is to Florida what Rodeo Drive is to California. Worth Ave is a gorgeous shopping district that includes smaller alleyways known as Vias off the main avenue. The landscaping alone is amazing. I enjoy looking at all the designs in the buildings and the new merchandise the stores have to offer. I love going at night because I own it! Its quiet peaceful and no one in sight. I am the only one besides the palm beach cops there at night. And they are too busy eating donuts to care about anything else. lol

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150 Worth Ave – Shops and restrooms

So I drive over to Palm Beach and park. I usually throw my keys behind the clock tower at the end of Worth Ave. so I don’t have to carry them while I run. I usually start by running down the block on Worth Avenue and I always go to the second story bathrooms at 150 Worth because my bladder is relentless. Lol.  After that I love to smell the restaurants while the last of the food is being served for the night if any of them are still open by the time I arrive.

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So cute the window browsing is..

So while I am running by some of the shops I decided to take some pics so people around the world that have never seen Worth Ave can now see it through my sites. Looking through this window I had to take this picture because I love Seahorses.  Do you guys know what a male seahorse does? The male seahorse becomes pregnant and gives birth. Who could ask for a better man. lol

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Worth Ave

Pretty Street View with No one in sight:)

Pretty Street View with No one in sight:)

Here you can see how peaceful and ever so beautiful at night. I can run zig zags in the streets all night long ..lol It’s just me and Worth Ave .  It just so happened to be 54 degrees , an unusually cold night for Florida, but it doesn’t stop me. I might look frozen in the picture as my face was a little numb .. haha.

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Side shops and restaurants

Running through one of the Vias I wanted to take a picture and show you all how pretty. Ahh, and the Smell of Cha Cha’s bar and restaurant was killing me . My stomach is always growling. My metabolism is burning away which believe me is great, but also when it comes to your blood sugar level dropping you tend to need foods and  you need them quickly.

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NOMMM

Here it is the money shot. I couldn’t help it! I was running and I got so hungry It felt like I could eat the stores and then one of them teased me with cake in the window. That was not very nice of them! All that separated me to my glorious satisfaction of nomming was glass! This store should be arrested for this! It should be a crime to intensify someones  pain even if it is just hunger pains. lol.

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Ahh again drooling, look Jimmy Choo’s , where you can find  kick ass high-end shoes, bags and other accessories. I would love to go in and buy out the store ..lol One of these days. This is just one of many luxurious designer stores on my run.

Now its time to run on the beach for a bit yup even in the dark. Sometimes the moonlight is all you need. But even if the moon is sleeping you have your night vision.    Running on the beach is great exercise but can be kinda tough so go at a comfortable pace. Just be happy to be running and never for a moment be hard on yourself.

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Beach at night on Palm Beach

Enjoy all of lifes natural beauty and what the earth has offered us. Avoid making sand angels because the sand will get in all your clothes including your butt.  ;p As long as I have my legs I will forever be a fan of running on the beach.The smell with the breeze of the ocean is one of the greatest joys that some of us do not realize or stop and appreciate sometimes. But I  do, down to the cloud formations and the stars shining in the night. Sometimes I see shooting stars and I know they are Gods Angels telling me to keep on pressing forward, gain strength,  help others,  and spread the love I have inside.

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written in the sand.. Fit By Rose
My Destiny

Spartan Race Recap

Well here is a little run down of the inside of my life.  I have been so busy training clients, working on this blog, writing music, doing radio, pet sitting, going to charity events, fitness modeling and sometimes  even television/commercial work that I had no intentions of doing this Spartan race.  The race was this past Sunday and I was asked last-minute if I wanted to do it and I could not say no! I love these races. They are to me very positive, inspirational and motivational to say the least. I do recommend them to everyone out there reading. Maybe not Spartan as your first one, but a shorter one such as the Warrior Dash or Super Hero Scramble because they are fewer miles for someone who is jumping in as a first timer. So last minute I was given two entries as a friend couldn’t do it, he was leaving town. So I gladly accepted his gifts and I asked my good friend/ old neighbor Ethan if he wanted to join me. I knew Ethan could handle the eight miles as he is in very good shape. He is a good kid with excellent diet and exercise habits.  Ethan  is like family to me. I love him a lot, I consider him a younger brother. I took him in under my wing when he had ACL surgery last year. I tried to give him good moral support during that time. And I still always try to encourage him and I know he will be very successful in life.

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Boss Monstas – last minute Pre-race training two nights before

So Ethan came and stayed with me as he goes to college 100 miles from me. Two nights before we trained hard at the gym together as we knew it was our last chance. Then on Spartan race Eve we slammed many cookies to make sure our energy level would be sufficient .. lol The next day we drove to Miami and we were off on our adventure. We arrived at the race site where you are surrounded with a few hundred people and you feel the energy of the crowd. These races are exciting because you know your going to conquer many obstacles. The Spartan race is eight miles and I believe there was

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twenty different obstacles. One of them including us having to climb super high up a cargo net and climb back down. That will conquer your fear of heights for sure:) We also had mud water fall slides, wall climbs, rope climbs and many more.  Good thing my camera is water proof.  So we had a good time. We ran the track encouraging many people around us. Ethan was singing during the run and keeping me at a good pace.  I am very proud of him and his positive attitude on health and fitness.  The last mile I was happy to see, as I knew success was approaching. You feel a nice sense of accomplishment set in.   The last obstacle was a grueling mud crawl. You had to roll in mud as hoses were spraying you in the face and stay under a football field length of barbed wire. Tons of worms I might add . YUCK! lol.. But we did it !! Covered in Mud we crossed the finish line, grinning from ear to ear, super proud to have our medals placed around our necks. We gave a high-five and felt in our hearts this was the beginning of him and I doing many more races together. Most likely for the rest of my life:)OLYMPUS DIGITAL CAMERA

Make Exercise a Part of Your Daily Life

Guys I know its easy to make excuses. I have done it and still do some times. So here I am to help add motivation to all of you each day. We should mentally put exercise in our minds as a necessity just like brushing our teeth, eating, and bathing. Consider it a must!

I do not expect anyone to make a full change in their life, but at least try to each day take steps to get back into a routine. Pick some of your favorite exercises to start.  I variate my routines and activity all the time. Some of the activities I do are; run on the beach, bike, volleyball, surf, basketball, yoga, kick box, swim, and circuit training in the gym. I am sure there are some fun activities or exercises you can choose.   If it helps sign up for a group activity locally to help motivate you.

Do not worry so much about numbers on a scale, counting calories or reps.  Just get in the mindset of taking control over your life. Devote 20-30 each day minimum to some kind of exercise. Do not worry so much about losing weight or what the scale says. Focus on the facts that you’re getting stronger, making yourself healthier, and improving your emotional level.  Do not try to count calories rather cut down on huge portions and eat more frequently. Counting calories is frustrating and annoying. I haven’t counted a single calorie in the last 3 years I have been in top shape.  Once you get the feel for eating those smaller meals and preventing yourself from going hungry you will never count calories again. It’s about eating to prevent yourself from getting hungry. When I’m hungry I will eat too much so try to keep a snack handy at all times to prevent over eating. And also counting reps sometimes isn’t really challenging at all. If you set a number at 10 and you do 10 easily you’re not going to surpass your plateau . Think outside the box! Feel your body. Burn it out! keep going until you feel that burn.

Most important reason why you should put exercise first is because it boosts your sense of well – being. We all know that exercise is best for us long-term, but everyone always wants quick satisfaction. While adding exercise to your day you are increasing your energy, stamina, balance, posture, concentration, reducing stress, improving sleep and your over all out look . I highly tell people put yourself first, not in a selfish manner, but in a wise one. It relates to theory of the flight attendants advise to put your oxygen mask on before you proceed to help your children or anyone else. It’s the same thing. You are not effectively able to take care of others if you do not put your own self first and foremost. I have learned that the hard way so please listen to someone who has the experience.  Make the commitment to make yourself priority. Be proud of your efforts and accomplishments each day!