March newsletter

This March edition to Health, Hair and Happiness is all about transformation. Spring is March 20th and when we think of spring, we think of new life and shedding the old.

This issue has inspiring stories of loving yourself exactly as you are as part of your journey to realizing your best self.

It’s about transforming your diet, your habits and your life.

I hope that as you read the brave and honest words of Jasmine, who tells us how she stopped being her own worst enemy and learned to love herself unconditionally. And how Kirsten, a mother of two, became her own role model, her family soon followed her lead and joined in on their path to living a healthy life. There are delicious and healthy recipes as well as how to feed your family on a budget! Oh, and there are no excuses to finding time to exercise, we have a plan if you only have 12 minutes or 40.

There are tips on getting your hair ready for spring, the best oils for your hair, and your acne might be telling you more than you think.

Skirt by Sofistafunk Makup by Jolanda

I hope you enjoy this edition as much as I did. Feel free to visit my fan page and tell me what you think.

Scarlett Rocourt Creator of Wonder Curl Editor of Health, Hair & Happiness

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After wearing boots all day, thanks to this brutal winter, pampering my feet is a welcome luxury.

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Contributors Maya Williams is a wife, mother, and nationally-qualified fitness competitor. She seeks to motivate and inspire women to achieve their fitness goals, no matter where they are on their journey.

Find Maya at: mayafitgirl.wordpress.com Instagram- @maya_fitgirl Twitter- @maya_fitgirl

Lakisha Hill AKA Naturally Kish, Natural Hair/Healthy Living Blogger and Events Host from Baltimore MD. She’s been Loving her curls since '02 when she returned to Natural.

Find Lakisha at: Passionistas.me/category/naturally-kish/ Instagram: @naturallykish Twitter: @naturallykish

Jasmine Price planned her life out in 2nd grade. Two Psychology degrees later she realized she was insane, unhappy, and unrealistic. She got out of her head and began her happy.

Find Jasmine at: http://www.eyecheated.blogspot.com/ Instagram @lyrical_prodigi

Dayo L aka Tootieboots has been natural for 5 years. She is a natural hair enthusiast with a passion for encouraging others to explore their natural mane. She is by no means a professional natural hair expert but she enjoys sharing and exchanging healthy hair tips.

Find Dayo at: free2bnaturelle.blogspot.com Instagram: @tootas_25

Jasmin Kearse is founder of Fountain of Life Health & Wellness that helps its clients maintain a healthy lifestyle. She also works in a private rheumatologist office and cherishes her 5 beautiful children & happily married life.

Find Jasmine at: Facebook.com/NaturalBkBeauty Instagram: @NaturalBkBeauty

Holly Byrd Miller, owner of Makeup By Holly is a 15 year makeup artistry veteran. Located in

Richmond, VA her services include Bridal, TV, Runway, Fashion shows and Photo shoots. Holly also freelances for Giorgio Armani and is a Certified Makeup Instructor.

Find Holly at: http://www.makeupbyhollyb.com/ https://www.facebook.com/MakeupByHolly Instagram: @makeupbyholly

I am a wife and mother who wanted to be the best I could be for my family. I was the person who said, “You don’t have time to workout, besides you’re too far gone!” I was depressed, had insomnia, and was sick all of the time. I was self-conscious, unmotivated, and very angry and withdrawn-oh and now I was on blood pressure medication. I exhausted easily, my bones even hurt. I snored outrageously-enough to get a sleep study done. I had severe migraines, to the point of vomiting. I avoided all mirrors; trying on clothes was a no-no, I would take them home and if it didn’t work out I would just bring them back to the store! One day, I had to ask myself, ”Are you being the best you could be for your family…for yourself?” Clearly the answer was “No”! I didn’t know where to start, so I just started. I just tried this and tried that but I TRIED! I had to break out of my shell, and I had to start believing in myself.

See, losing weight is a head game. Weight loss does require you to eat right and move your body on a daily basis, but very rarely do people tell you that mentally, you’ve got to be in it to win it! That was my first struggle. I had to believe I could do it. A few things were certain:, I wanted to feel better; I was tired of rolling over in bed and feel pain. I wanted more energy and to boost my confidence. I would go on vacation with my in-laws at the beach and be completely covered, all the while, my family would be running around enjoying the pool or the sand on the beach, and I was holding the bags and the coolers. I wanted to feel sexy around my husband again, not flinch when he touched me. (I never flinched because I didn’t want him to touch me, I flinched because I was just unhappy with how I looked). I wasn’t the same “fit hottie” that he married. Even though, he told me day in and day out I was beautiful.

I didn’t see it.

To start, I established my why’s. Why do I want to get in shape?

Why do I want to live a healthier lifestyle? I had to get my mind right. When I first started working out, I felt awkward. I worked out like a ninja. I was very nervous about anyone seeing me workout. I had to modify everything. I was so embarrassed! But then as time went on, I modified less and my “like a thief in the night Ninja” workouts occurred less and less. I started accepting who I was, and accepting my current

Kirstin then

body. I stopped looking at the mirror ashamed and started celebrating my current situation. Loving the “current” me was another game changer. Something I didn’t realize until I was about 3 months into my journey, is that the journey of weight loss begins in your mind; it begins with your emotions. Initially, I avoided mirrors and cameras, until one day I woke up and said, “You’re on the right track, now love and respect every fold, curve, roll, and patch of cellulite. Embrace THAT woman now so you can appreciate the woman you’re becoming!”

My road to healthy living really isn’t much different than anyone else’s. It’s a journey. It’s hard. It’s rewarding. It’s challenging. It’s blood, sweat, and tears. Like so many other mothers, I had to come to terms with the fact that I’m no good for my family if I’m too ill to be there for them or not here at all. I also have children looking up to me, a daughter. Now, this is significant because our daughters watch us, even when we don’t think they are. We are their muse; they move and operate based on what they see from us. My unhealthy habits were rubbing off on her. She wasn’t physically active because I wasn’t. She wasn’t worried about healthy eating because I wasn’t. That was a huge motivator for me. Exercise is her norm now.

Now, don’t think I forced her into it or went drill sergeant like with sit -up demands. I just set the pace, and on her own, she followed.

Kirstin today

Obesity is a vicious cycle, and it’s my passion to end the trend for others and me! Fast forward a few years later and I’m very happy with my progress. I’m now a Beachbody Coach! I’ve lost 30lbs and I’m still dropping pounds and toning. Exercise and healthy eating habits are my norm now. I’m always researching health topics, and trying to take my fitness to the next level. I love to challenge my body. I love earning my shower after a hard workout. The gym was struggle for me, so I made the decision a few years ago to rely on home fitness and it’s really been beneficial to my journey. I’m a busy mom of 2, so being able to be at home with my family and workout is a plus. And yes, they workout with me now too! I push play and they come running. I smile every time we have a workout session and I look over and see them giving it their all. I feel like I’ve help to set a new tone, and even a new precedence in my home. It has really brought us closer together, and we are definitely a new and improved family. I’m a new and improved mom! I appreciate the old me, but I love celebrating the new me. I’ve worked hard to get to this point and it’s not over. The journey continues…

By Kirstin Walker

No matter how much makeup I apply to my face, it never looks better than when I take proper care of my skin. I do what is recommended for healthy skin, which means cleansing it at least twice per day, using a toner that is best for my skin type, moisturizing (day and night; using a moisturizer with SPF during the day), exfoliating at least twice per week, drinking lots of water, and getting the proper amount of rest and exercise. There was a time that even when I did all of that, it did not seem like it was enough. I couldn’t figure out why!

Face mapping helped me get the answer to my question. It is particularly interesting because it infuses ancient Chinese medicine with dermatology. The premise is that there is a correlation between our internal organs and the locations where acne appears on our face.

Our skin is an organ; therefore, it makes sense that it gives us signs when something is going on within our bodies. I was plagued by chronic acne on either side of my chin that would not go away, and it always occurred in the same area. I tried everything I could think of to get rid of it (and that’s a lot of products), but to no avail.

After much research, I finally traced it back to hormones. Now, that I have a logical explanation, I am better equipped to manage it.

Face mapping suggests the locations of reoccurring acne could mean the following: 1. Your forehead. Breakouts across the forehead may be associated to the digestive system. Eating less processed food and junk food can reduce the amount of fat in your diet.

Increasing your water intake can help.

2. Above your brow. The area above the brow can be affected by your immune system.

Breakouts in this area tend to happen before, during or after a cold or flu. If you notice a breakout in this area, get plenty of rest, drink lots of water and boost your immune system.

3. Between your brows.

Breakouts between the brows can be associated with your liver and can be caused by an overabundance of unhealthy foods or a food allergy. Cutting back on sugar, dairy, rich foods, and alcohol may help clear up acne in this area.

4. Around your eyes and on your ears. Acne in these areas can be associated with the kidneys. It is suggested to drinks lots of water and to reduce alcohol and coffee.

5. On the tip of your nose. Acne on your nose can be associated with your heart. Check your blood pressure and Vitamin B levels. It is suggested to decrease the amount of spicy foods, cut down on meat and get more fresh air.

6. On your cheeks. Your cheeks can be affected by your respiratory system. Smoking or breathing polluted air can cause breakouts on your cheeks.

7. The sides of your chin. The sides of your chin can be caused by hormones, as well as stress.

Breakouts in this area can occur around the time of your period, and happen on one side or the other depending on which ovary is ovulating that month.

Always consult a dermatologist to get a precise diagnosis about your acne, as well as consult a physician to get an accurate diagnosis about your health.

Beautiful, clear skin can be yours.

Hopefully, these tips will help you reach that goal, and it may help you identify some underlying health challenges. Here’s wishing you clear skin, and good health.

By Holly Miller

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Hi, Donielle here! A little over two years ago I committed to a life of health and fitness. I went from eating fast food 2 -3 times a week, to creating amazing dishes from scratch. I have developed a love of fresh whole foods (whether Vegan, Vegetarian, PALEO etc.) The journey wasn't easy and took ALOT of mind reprogramming, but the results are a thousand times the reward. I am proud of the examples I set for my two boys and I find joy in knowing they are eating healthy food that tastes darn good (if I must say so myself). As a result of switching our diet, and cooking the majority of my meals strictly from scratch, my husband and I lost over 120 lbs combined. I work out 3-4 times a week and enjoy building my strength and muscles by lifting weights -my guns are serious, you know. This journey has definitely changed my life. I am bringing healthy options back to the dinner table....one delicious meal at a time!

"Show Love, Spread Health!" ~doniellemichelle.blogspot.com

Ingredients 6-7 whole carrots 1 tblspn molasses 1/2 tspn liquid smoke (Is this a Vegan ingredient? I don't know....But, it is good!)

1 tblspn brown sugar 1/2 tspn onion powder 1/2 tspn garlic powder sprinkle of cayenne pepper salt to taste 3-4 tblsp warm water to dilute mix Wash and peel carrots. Let simmer in a soup pot for about 15-20 minutes until a bit soft. You have to watch them carefully because you don't want them mushy. They should have a nice bite to them.

While carrots are cooking: Combine the molasses, liquid smoke, sugar and seasonings in a bowl. Add water little by little and stir. When carrots are done, place them in a container (whatever you use to marinate your foods). Pour sauce over carrots and store in the fridge overnight.

When you’re ready to prepare, you can heat in a skillet or put them on a griddle/grill. I used my George Foreman Grill. They only take about 5 minutes to heat. Dress them anyway you like. I added a homemade cabbage mix and some mustard.

Ingredients Egg Roll wraps (I used NASOYA brand) half a head of cabbage 2 carrots approx 1/4 cup green onions 4 cloves of garlic 1/2 tspn Red Curry (found in the international aisle in the supermarket) 2 tblspns Organic Soy Sauce (Not a huge fan of soy products BUT if I do eat it, ALWAYS Organic!) approx 1/4 tspn minced ginger or ginger powder cayenne pepper tspn Coconut Oil or Olive Oil *salt is optional but not needed when adding soy sauce) Red Curry Soy Sauce Ingredients 2 tblspns water 2 tblspns organic soy sauce 1 tblspn honey 1/2 tspn red curry paste ginger sesame seeds Preheat oven to 400 Stuffing: Chop cabbage, carrots, onion and garlic. I threw everything in my Ninja Prep (A must for the kitchen! Can be purchased here: Ninja Master Prep). Give your food processor a few quick pulses to chop everything up nice and even. Heat pan and add oil.....throw in your chopped veggies and toss for about 5 minutes.

Next, add your red curry, soy sauce, ginger and cayenne pepper. Toss for another 5 minutes on low heat. Once done, remove from heat to let cool a little.

Wrap process: Place wrap on dry surface (will stick to surface if wet). Add about 23 tblspns full of veggie mix to the center of wrap (fold the wrap like an envelop).

Fold bottom up (or top down), then fold sides. Wet the tip of the last corner and roll (firmly) until Egg Roll is sealed. Place on a sheet of foil, a non stick baking pan or parchment paper (flat side down). Brush, lightly, with oil and place in oven for about 10-15 min or until a nice golden brown.

Sauce: Red Curry Soy Sauce Recipe: Mix 2 tblspns water, 2 tblspns soy sauce, 1 tblspn honey, 1/2 tspn red curry paste, sprinkle of ginger and sesame seeds. Easy as pie...Mmm pie!

When people hear the term eating healthy, they immediately think that it is too expensive and they are unable to afford it. There are many ways to feed our families while maintaining a sensible budget. I have a household of 7, which includes 5 children, so making sure we all eat healthy on budget is extremely important to me.

Since I have such a big family, I look for every opportunity to save money. One way I save is by incorporating water in our diet. Our bodies are made up of 75% water, so it is important that we drink at least ½ of our body weight in water daily. For example, if you weigh 130 lbs, you would divide your body weight in half, which is 65. So your recommended intake of water would be 65ozs daily. I invested in a water filter, so that eliminates the cost of buying bottles of water, juice or soda.

Another, cost efficient idea to save money is to buy whole foods in bulk and in season. Beans are a great source of protein, and it can be bought in bulk. I find that buying groceries in bulk allows me to save money and my groceries last longer. Investing in a monthly membership at your local BJ’s or Costco is a great way to purchase a lot of groceries for a low cost. (I.e. brown rice, whole grain pasta, brown sugar, or fruit). An added bonus of buying your groceries wholesale is the monthly coupons you receive in the mail, which add to your savings. I also shop along the perimeter where you are likely to find most of the fresh food and shop the inside shelves rarely.

Storing your produce properly will ensure that they will last longer and you won’t have to throw out spoiled food.

Prepare your own food. Unprocessed foods are cheaper and more nutritious than processed foods when you prepare ahead of time. If you cook all your meals for the day, you will definitely save money, instead of spending money outside. This will enable you to plan the meals for your family and eliminate impulse eating. When my children want pizza or burgers, we make it together at home. Not only does that satisfy their urge for fast food, but it allows us to have a chance to bond as a family. Check out this infographic by NY Times that compares the cost of junk food vs healthy food.

Use everything – leftover vegetable/chicken scraps can be turned into homemade veggie broth, or chicken broth.

The process of creating a healthy lifestyle for your family takes a lot of planning but it is also very rewarding. You are able to provide nutritious meals for your family, and you have the satisfaction of knowing everything that they are putting into their bodies.

By Jasmin Kearse

This

has been a brutal winter for most of the US and if you’re

anything like, me you are ready for the weather to get warmer and the snowflakes to stop falling!

Our hair also changes with the seasons, here are some tips to get those tresses spring ready: PURGE. I’m pretty sure you have accumulated some products that either didn’t work for your hair or you just didn’t like. Spring is a great time to clean those product cabinets!! Some options are to donate, resell at a discounted cost, gift to a fellow naturalista, or package them for a product swap at your next meetup.

TRIM. Spring is a good time to start fresh with a good trim. The hair has probably been under hats and scarves for the majority of the winter which can cause extreme tattering of those ends.

Snip off the dead, split ends and start fresh!!

PRE-POO. Pre-poo is using an oil to treat your hair before cleansing. Pre-pooing times can probably be shortened once the weather warms up. You may only need to pre-poo for 2030 minutes as opposed to an hour or overnight for some naturals. You could also consider using oils that are lighter in weight such as sunflower and grape seed oils.

CLEANING AND CLARIFYING. When the weather warms up, most people tend to sweat more. We don’t want to over-shampoo the hair because this could rob the tresses of much needed moisture. I would suggest shampooing (using a sulfate-free shampoo or cowash) on a regular basis and incorporating a clarifying schedule between full shampoo sessions. Clarifying helps to rid the scalp of build-up and dirt. Here are some excellent alternatives to the ACV clarifying rinse.

DEEP CONDITION. This is always a healthy practice to adopt with natural hair. One must always work extra hard to retain the moisture in those tresses. This shouldn’t stop when the weather breaks. Be diligent and reap the rewards!

STYLING. I would not completely abandon the protective styles or the twist/braid outs. These save time when your schedule dictates you have to be on the move. I know that a lot of naturals are counting the days until they can go back to their everyday wash and go styles. While wash and gos are easy and take less to maintain, they will require an intense detangling session which is time consuming.

And lastly, diet and water intake counts! Most of us will have pretty demanding schedules once the weather breaks. I have found that this usually means not taking the healthiest approach when it comes to meals. Eating on the go tends to force those not so healthy food choices. If you must eat on the go, remember to incorporate foods high in water content. Salads and fruit are great all year round but they seem to go hand in hand with the warmer temperatures.

I hope you found these tips helpful. Please let me know if I’ve left off anything. I would love to hear from you!!

Thanks for reading!

Lakisha Hill

Photo Credit: OilsForHairGrowth.com

In the past, we never had a problem seeing mineral/petroleum oil in our products.

We probably didn’t know why they were in there. Thank God for knowledge, because now we know that they are not the best ingredients for our hair, as they keep out moisture, and we all know how important moisture (water) is. Oils on the other hand, are emollients that seal IN moisture, they penetrate the hair shaft making our hair softer, shinier, and stronger, thus promoting growth.

Understanding the benefits of the ingredients in our hair products or any product is very important. It helps us select the best products for our needs, as well as prevent us from absorbing products that are harmful. There are so many great oils out there, below, is a list of oils commonly used for natural hair.

Carrier Oils

also known as base oils or vegetable oils can be used to dilute essential oils before they are applied to the skin. They also contain great benefits on their own. They do not evaporate or contain a concentrated aroma, although oils like olive oil and coconut oils have a mild distinctive smell. Carrier oils are very important in hair care; they are great moisturizers, strengtheners and very nourishing for hair. They can be mixed together or used individually for hot oil treatments, pre-poo’s and as a sealant. We can also add them to our regular conditioners and deep conditioners for additional moisture. ~Wikipedia™ Olive Oil (Olea Europaea): Massaging Extra Virgin Olive Oil (EVOO) onto your scalp relieves our scalp from itching and dandruff. It is great for moisturizing and conditioning. Its antioxidant properties promote hair growth and fights hair loss. It helps frizzy hair by smoothing the cuticles and adding shine. EVOO is considered to be of a higher quality than Virgin Olive Oil (VOO).

Jojoba (Simmondsia chinensis): Jojoba is very similar in composition to human natural skin oils. It penetrates the skin rapidly to nourish, soften and moisturizes mature and dry skin.

Since it has antioxidant properties, it can keep other oils from going rancid.

It restores elasticity to any dry skin area. It inhibits overproduction of the sebaceous glands making it great for oily scalps.

Coconut Oil (Coco nucifera): Is good for strengthening and nourishing damaged hair by preventing protein loss. It also softens the hair and conditions the scalp, preventing thinning hair and premature greying.

Castor Oil (Ricinus communis L): Is rich in fatty acid and can be used to treat skin conditions such as fungal infections. It acts as a humectant, attracting moisture to the skin. It nourishes hair and prevents the scalp from drying by retaining moisture. Castor oil can be added to hair care products or used alone to help to seal moisture, soften, and visibly thicken hair.

Sweet Almond Oil (Prunus amygdalus, P. dulcis): Is light and moisturizing. It is great for softening and conditioning our hair and skin. It is suitable for eczema, itchy, dry and inflamed skin.

Avocado Oil (Persea gratissima): Is light and rich in essential fatty acids that strengthen the hair and keeps it moisturized. The proteins in avocado oil can fortify your hair. Avocado oil acts as a natural sunscreen, and helps to protect your hair and scalp from the harmful UV rays of the sun.

Essential Oils* Tea Tree Oil: It helps to keep the scalp free of bacterial and fungal problems.

Tea tree oil unblocks the sebaceous glands and encourages the flow of the scalp’s own moisturizing oils while clearing away dead skin cells. It is great as a scalp treatment for relieving dandruff.

By Dayo L

Rosemary Oil: Is derived from the rosemary plant and is very useful for dandruff problems and flaky itchy scalp. Rosemary oil stimulates the hair follicles; as a result hair can grow longer and stronger.

Peppermint Oil: Helps to stimulate blood flow to the root of the hair.

This in turn will lead to hair growth.

Lavender Oil: Is mild and the fragrance is relaxing and calming to the body and mind. It is also great as an insect repellent. It is a good treatment for dandruff and itching. Helpful in controlling hair breakage and improving hair growth. *Consult your doctor or physician prior to using essential oils if pregnant. *You will need up to 6 drops of essential oil, to one fluid ounce of carrier oil. *Always perform a small patch test to an insensitive part of the body prior to application. *Oils should be stored in a cool and dry place.

It is hard to believe that my mother and I even speak to one another given the blows our relationship has endured. Growing up, I could not stand my mother! The very sound of her voice was enough to make me want to send her back to whatever factory she came from.

Especially, every time she would tell me how beautiful I was. Though there were many things about my mother that I absolutely could not stand, this was the worse. I never believed my mother; I did not like myself. However, the more I detested her affirmations, the more aggressive she would become and 13 years later I succumbed.

It is amazing how memories come to you in the strangest moments. I was listening to Stacy Barthe when she resonated some of the most profound lyrics I had ever heard, “…For so long I didn’t know the root of my pain lied inside of me”. It was in that moment I was reminded of the day I decided to be my own best friend.

I was 23, in graduate school, and having a moment. My phone was off, television was off, and my music was on blast. I wanted no parts of the outside world and was feeling quite pathetic and sorry for myself when my mother’s voice (the irony, right?!) invaded my thoughts. Immediately, I recalled the countless times my mother placed me in front of the mirror pointing out what was beautiful about me. Hesitantly, I placed myself in front of the mirror and proceeded to do the same. This time there were no feelings of animosity or repulsion; just clarity and freedom.

I had spent so much time listening to other people, their opinions, and how they felt that I had neglected myself. I had no idea how I felt, what I liked, or how to be who I needed me to be. There was no way I could be any good to anyone, especially my daughter, being unable to fully accept and love me. I would forever be enslaved to wearing my hair how my boyfriend liked it, not wearing skirts because I’m knock-kneed, or hiding my creativity because other people “just don’t get it”! I became so angry about what I had done to myself that I made the ritual I once loathed a part of my daily routine.

Lies my mother DIDN’T tell: For every negative, there is a positive. If you can focus on one, you can focus on both. You are worth that.

Promise!

Allowing yourself to be vulnerable with you allows for the before mentioned concept to become second nature.

My mother created a foundation for me to build myself up. I WAS and AM beautiful because I began from within.

As a result, my exterior followed. BONUS! Staring at yourself in the nude has nothing to do with being naked its about being nude in front of yourself and loving it!

By Jasmine Price

“I just don’t have time to exercise.” How many times have we said that to ourselves? I have found that if it’s important enough, we will make time.

We make time to sit in front of the television for two or three hours per day to watch “The Real Housewives of…” whatever random city or endless hours on our smartphone or laptop “liking” posts on Facebook or pinning on Pinterest. Well, exchange a few of those minutes to spend some time “liking” your body with a little exercise.

I have three different workouts created specifically for the time-crunched, busy woman who yearns to get fit and healthy, but can’t seem to find the time. These workouts require zero equipment, though you may use a yoga mat or ankle weights, and can be done at home. Ankle weights can be used to intensify the resistance for each leg movement and help to increase your strength. As a side note, it is not recommended to use ankle weights when running or walking as it creates stress on the knees and legs.

Let’s get started with a 12 minute, full-body workout that works your upper body, lower body, and your core. This workout would be great to do in your office during your lunch break, as there is not much space needed to complete each movement.

Check out the video demonstration below.

Watch Video See…quick and easy!

15 Minute Butt Workout Movement

Reps

Donkey Kicks

10

Knee-Ins

15

Plié Squats

10

Total Booty Blasts

15

Butt Sculptor

15

Yoga Booty

15

If you have a little more time, try this 40 minute plyometric workout. In this work out, you will target chest, arms, front deltoids, thighs, hamstrings, and abs.

Watch Video

12 Minute Full-Body Workout Movement

Time

Push-ups

30 seconds

Chair Dips

30 seconds

Plank pose

60 seconds

Squats

60 seconds

Lunges

30 seconds

Calf raises 30 seconds Repeat circuit 3 Times

If you have a little more time, let’s try a 15 minute workout that works the butt, thighs, abs, obliques, calves, shoulders, back and arms. I usually fit this workout in first thing in the morning. I literally roll out of the bed, onto the floor and start my workout. If you have some extra time, repeat the workout an additional time, if you’re up for the challenge.

Watch Video What a great workout right after you wake up or just before bed!

40 Minute Plyo Workout Circuit #2

Circuit #1 Burpees Mountain Climbers

30 seconds

Switch Lunges

30 seconds

30 seconds

Line Jumps

30 seconds

Squat Jumps

30 Seconds

Boxer Kicks

30 seconds

Rest

Rest

Repeat Circuit 10 Times

Repeat Circuit 10 Times

Now, you have no excuse about not being able to find time to exercise. It only takes a few minutes per day to get your body active and start on the path to a healthier life. Once you take that first step to begin a fit life, the rest of the journey will become so much easier.

By Maya Williams