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Are you bikini ready? 

Are you beach ready? 

Are you ready to flaunt your body at the pool? 

You heard me. It's flaunting season. It's short skirts, summer dresses, beautiful clothing, and hot bikini and bathing suit season.

And you better be ready, because us men are ready for you.

We want to look at you, check you out. 

Are you feeling uncomfortable yet? Are you thinking maybe another five or 10 pounds and you'll be ready for bikini season? 

Well here’s the deal: embrace yourself right now. Love yourself right now. Your body is exactly where it is right now, and you need to be able to flaunt it because I'm going to share a little secret with all of you: 

Men: we're visual. 

Duh. You already know that. But here's something you may not know: every man is different. 

Yes , we’re all wired different—though similar. We’re all visual, but every man likes a differenttype of woman. So, why deprive them of your incredibly beautiful sexy body? 

Believe me: wherever your body is right now, however far along your summer bikini diet, there are men out who crave it--as is

They're look forward to seeing you in that bikini, in that dress, in that skirt, in those shorts. So wear those clothes and feel good about yourself. Feel good about who you are. Embrace your beautiful body the way it is right now and get out of this computer and flirt.

If you're still uncomfortable and you don't think you can do it, then you need a shot of love. 


(Source: David Wygant. You can subscribe to his free e-mails here: http://www.davidwygant.com/women/blog/)

 
 
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Explanation of all the exercises after the jump! MAKE SURE YOU READ THEM BEFORE YOU BEGIN! :)

Weekend Workout: The Dirty Dozen - PART DEUX!

If you liked the Dirty Dozen, but wanted even MORE of a challenge, this workout is for you! Same rules as part one: 12 exercises, 12 reps each. It’s a time challenge so you’ll need to push yourself! You don’t need equipment, but if you think you can handle more, DO it.

12 moves x 12 reps each = 1 round. Complete as many rounds as you can in 30 minutes. 


Time: 30 Minutes

Warm Up: Run in place, squat, jumping jacks, dance ANYTHING. Move for 5 minutes before you start. After your workout, cool down with a march in place before stretching.

You’ll need: A mat, a timer, a wicked playlist and a KILLER attitude!

Goal: Complete as many rounds of these exercises as possible in 30 minutes.

12 exercises, 12 reps each. No breaks scheduled in between, but take them if you need it (Push!)

Beginners: Aim for 2 rounds

Intermediate: Aim for 3-4 rounds

Advanced: Aim for 5+ rounds. (VERY challenging!)

Remember, modify the moves to your level! It’s YOUR workout: no need to jump if you’ve got bad knees! This is for time, and the goal is to keep your heart rate up by engaging your muscles and moving as quick as YOU can. Feel free to use modifications if you’re slowing down!

Note: some of these moves are very challenging. Do NOT sacrifice form for time: there’s no need and even 2-3 rounds is INTENSE. Only go as quickly as you can, and add/remove weights when you need to. Take breaks, hydrate before AND during, and make sure you don’t stop the timer!

Each move has a video demo, but some of the moves have a wee twist. Read the instructions FIRST, then click on the demo OR read the instructions FIRST



 
 

Body Lovin' 101: Start Lovin' Yourself a Little Better Today. (by ChiChi Kix)

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Myth: body love is something that comes as a direct result of body change. The only way to love your body is to change what you hate about it. When you have the body you see in your head, you’ll stop feeling insecure, stop feeling bad about yourself, and stop comparing yourself to others.

False. False. FALSE. 


Truth time: Loving your body isn’t a process that requires changing the physical. It’s ALL about a change in attitude.

Body love isn’t all or nothing: getting to a place of peace with your body doesn’t happen overnight, nor should body peace/love imply that you’ll neverhave negative thoughts, not so hot moments or unwavering confidence. Body love is a process, a journey and a progression. It’s something that you invest in, work on and try to get better at with time.



 
 
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Eating healthy doesn't need to be complicated or boring! Here are 30 easy-to-prepare snacks, each under 100 calories, that will keep your tastebuds happy. Recipes after the Jump.




 
 
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I've been wanting to talk about positive self talk for a while, but have had a hard time diving into the subject. After all, it's a very personal thing!
I'd like to share two exercises that I do on a daily basis to try and keep the positive vibes flowing inward. Continue after the jump...


 
 

2 minute butt lift...in bed!

You can do this before you even get out of bed in the morning. In two minutes. I dare you guys to give me an excuse not to do this!!!

I'll admit that I felt pretty silly doing this at first...

BUT IT REALLY WORKS!!! And I've incorporated it into my regular routine. Added benefit for people with bum knees like myself is lowered impact. Give it a try! All you have to lose is 2 minutes, and maybe a little booty :)
 
 
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-Made it through 5 rounds plus the first 3 exercises
-Ave. HR 184
-Max HR 194
-30 minutes
-Calories Burned: 383







What I was listening to:

 
 
Weekend Workout: The Dirty Dozen!

Time: 30 Minutes

Warm Up: Run in place, squat, jumping jacks, dance ANYTHING. Move for 5 minutes before you start. Cool down with a march in place before stretching.

You’ll need: A mat, a timer, a wicked playlist and a KILLER attitude!

Goal: Complete as many rounds of these exercises as possible in 30 minutes.

12 exercises, 12 reps each. No breaks scheduled in between, but take them if you need it (Push!)

Beginners: Aim for 3 rounds

Intermediate: Aim for 4-5 rounds

Advanced: Aim for 6+ rounds.

Remember, modify the moves to your level! It’s YOUR workout: no need to jump if you’ve got bad knees! This is for time, and the goal is to keep your heart rate up by engaging your muscles and moving as quick as YOU can. Feel free to use modifications if you’re slowing down!

Basic Tips/Modifications

Squat jumps: Sit down and BACK in a squat. Keep the weight in the heels of your feet (you should be able to wiggle your toes). Explode up, reaching your hands to the sky and jumping off the feet. Land softly, back in the squat and repeat. Modification: You can squat, stand, THEN jump, and squat down again. This can help if you’ve got knee problems. You can also eliminate the jump all together. 

Air Jacks: Like a regular jumping jack, except you lift your legs out to the side and off the floor (think like a firework or an X). The jump can be quick, but sink down to get more power before each jack. Modification: regular jumping jacks.

Pushups: In plank position, lower and push yourself off the ground. Since we’re going for speed, ANYONE can feel free to use the modification from your knees (advanced peeps: 6 rounds of 12 modified pushups is intense too!)

Lie Down, Stand Ups: Exactly as it says. Lie down with your hands and feet outreached in one line (like someone is pulling on your feet and hands in opposite directions). Bring your knees and hands in, and rock up (or use your hands) to a squat position, then stand. Reverse the movement by LOWERING yourself down first, and using your hands to get back to the ground. Contract your abs and protect your back during this movement. Modify by going slower.

Plank Jacks: In plank position, hop your feet out and in like a jumping jack. Keep your hands DIRECTLY under your shoulders. Modification: Step your feet out one at a time, then back in. Beginners, you can be on your knees for this one, and step your hands out instead.

Lunges: Lunge forward, alternating legs. Weight should be in the heel of your lunging foot, and push off that foot to return to standing. Knees should stay over the top of the toes, and not past. Think about lowering your torso to the ground, instead of propelling it forward.

Reverse Lunges: Same as the lunge, but step backwards instead of forwards. Catch yourself, and keep the weight in the front heel. Alternate with each lunge.

Cobra To Plank: Get on your belly! Extend your hands and feet out (like someone’s pulling on them) and lift your chest and legs off the ground (like superman flying). Hold for 1-2 seconds, then return to plank position. Repeat.

In & Out V-Sit crunches: On your tush (use a pillow if you need to), draw your knees into your chest. Hands can be off the floor, or by your sides and behind you for balance). You should look like a V from the side, so keep your abs tight and back should be at about a 45 degree angle from the floor. Draw the knees in and push them out. Keep your back flat, think ‘good posture’, and keep your core contracted. Modification: Basic crunches are fine here.

Split Squat Jumps: From a squat position, step one foot out behind you just a few feet. Keep most of the weight in the front foot, and watch those knees! Sink low into your front heel, and ‘wind’ your arms up by bringing them behind you. Explode off the front foot, jumping in the air and bringing your arms up to the ceiling. Switch legs in mid-air, and land softly on the other side. Repeat. Modification: Do a mini-lunge forward and then jump up, or eliminate the jumps and do another set of lunges instead.

Squat Kicks: Squat down low, and as you raise up lift your leg and kick forward. Use the ball of your foot (the part right under your toes) to push OUT during the kick, and remember they don’t have to be high. Repeat changing sides.

Tricep Dips: Off a bench, chair or couch, position yourself so that your bum is OFF the seat, but scrapes it as you lift and lower. Hands behind you for support, weight in the palms and facing forward. Lower your body down to the ground until your arms are parrallel to the floor and form a 90 degree angle. Raise up quickly. Repeat.

KILL IT!

Workout by ChiChi Kix. Find her on Tumblr & FB...she's awesome!!!
 
 
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Daily Challenge: Eat a fruit or vegetable rich in vitamin C, such as red or green pepper, strawberry, or broccoli.
  
How to do it- Include a vitamin C-rich fruit or vegetable in your next meal or snack. Choose from vegetables such as red and green peppers, sweet potatoes, kale, cantaloupe, broccoli, Brussels sprouts, and cauliflower. Fruit options include oranges, cantaloupe, mangoes, kiwi, strawberries, and pineapple.


Why it matters- Vitamin C is a super nutrient! It helps heal wounds and cuts, and keeps gums and teeth healthy. Studies suggest that vitamin C plays a role in preventing heart problems, cancer, and stroke. It may even slow down skin aging and help prevent stress. (<--SOLD!)

**I just added some strawberries to my usual Mueslix. Very easy, very yummy!
In my bowl:
  • 1 container Yoplait vanilla honey Greek Yogurt (100cal/0fat)
  • 2/3C Kelleg's Mueslix (200cal/3g fat)
  • 2 extra large strawberries (30cal/0fat)

 
 
So what to drink at happy hour? How about trying a "mocktail"?? Below is a recipe for one of the delicious Green Melon variety. You still get to be social and have that drink in hand, but not only will your drink be delicious, it's also going to be nutritious! Cheers :)