Will+filled Wednesdays Motivation

“The difference between the impossible and the possible lies in a person’s determination.”– Tommy Lasorda

 

Peace Fam! Workout #1 – COMPLETED! I love sweating in the morning 🙂
It’s a V/C morning but keeping your routine is highly recommended! So stay the course and keep it moving!

 

 

FIT COUPLE - RELATIONSHIP GOALS

FIT COUPLE – RELATIONSHIP GOALS

LEARN TO WORK THRU THE PAIN AND PUSH HARDER

LEARN TO WORK THRU THE PAIN AND PUSH HARDER

 

WORK HARD  DREAM BIG

WORK HARD
DREAM BIG

 

 

 

GRIT: JUST BECAUSE YOU DONT SEE RESULTS, DONG GIVE UP!

GRIT: JUST BECAUSE YOU DONT SEE RESULTS, DONG GIVE UP!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

THERE IS FREEDOM IN SELF ACCEPTANCE AND COMPASSION

THERE IS FREEDOM IN SELF ACCEPTANCE AND COMPASSION

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WHERE THERE IS NO STRUGGLE THERE IS NO STRENGTH

WHERE THERE IS NO STRUGGLE THERE IS NO STRENGTH

 

 

 

 

 

 

 

 

 

 

 

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BerryLiscious Smoothie – RAW JUICE LOVE!

berryliscious-smoothie-rawjuicelove_riasweetraw_naturalselfgoddess

 

 

 

 

 

 

 

This recipe is

organic

  • Vegan Friendly
  • Vegetarian
  • Organic Ingredients
  • GMO Free!

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Be Your own Superhero! – Burpee Tuck Jumps for @Home Fitness with Ria Sweetraw

Invest in Yourself! Commit to 30 minutes a day of physical exercise 3-4 days a week!

Empower yourself, Improve yourself, Inspire others to live a healthier more balanced lifestyle! Here are  just a few benefits of daily exercise practice:

  • Improve Your Sex Drive and Happiness
  • Increase Immunity and overall wellness
  • Reduce risks of Cardiovascular Disease, Cancer, Diabetes
  • Build Bone Density and Strength
  • Increase Flexibility, Agility and Stamina
  • Restore Brain Health !
  • and More!

 

  • Be Your Own Superhero! Invest in 30 minutes a day 3-4 days a week! Empower, Improve, Inspire!

    Be Your Own Superhero!
    Invest in 30 minutes a day 3-4 days a week! Empower, Improve, Inspire!

 

Being My  Own Superhero! Fitness Anywhere Anytime Anyplace 

So in my Be In + Live In the Now-Zen energy  I created some videos doing some @’home’ fitness.  I have to admit, I am far from where I envision myself but it’s a lot of fun learning! And I look forward to growing, expanding, perfecting, improving, and figuring it all out to expert-level.  I even had a wonderful invitation to a top notch gym to train and shoot some quality video! YEAH Good Vibes!!! In the meantime, I will keep posting, sharing, expressing and evolving (smile).

Ohh I have updated my old Youtube channel to include some ‘ancient’ videos I posted on Facebook so now I can simply add my Youtube channel as part of my media (sooo cool!) Feels so new and refreshing!!! And I’m so excited to improve, grow, expand and share!

InLove,

Ria

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Burpee Tuck Jumps ♥ RiaSweetraw ♥ NaturalSelf Fitness

Finding Treasures in Your Local Market

Local Markets are Amazing Finds

It’s 3 am and I am sipping on an eclectic array of African seeds I purchased this weekend while searching for a liquor store for my Ancestors.  The later I’m sure sounds anything but normal but as in most African-centered religions or those by way of the Far East offerings of fruit, liquor,  and other human delicacies are a close familial tradition of thanksgiving to Ancestors, the Dead and in truth the Immortal.  So in my liquor hunt as the only spirits I indulge in are often watered down almost koolaide sweet Moscatos. I refrain from harsh liquors, alcohols and other substances that may alter my consciousness not for any religious restrictions. I am not religious. I’ve just always been ‘different’ kind of close to the Earth, sensitive to energy and the metaphysical phenomena. Those gifts I’ve had all my life quite naturally so I always figured why mess with what is natural?  –So it was no surprise to find in the far right corner from the liquor wholesale store images of hookahs that caught our attention. It was as if the Ancestors were leading the way! Right next door there was this local market!

Local Market Treasures Foods, Medicines, Incense, and More!

Local Market Treasures
Foods, Medicines, Incense, and More!

Herbs, Spices, Seeds, Fruits and More

There in that corner was a treasure trove of Ancient African, Indian and Middle Eastern seeds, spices, incense,  figs, cashews,  the most interesting short brown basmati rice,  shelves of curries, cumins, corianders, chutneys, peppers, cinnamons,  dates, dried apricots, more rows of incense and Ayurveda medicines! I was like a kid in a candy store, like my herbalist days at Howard on Georgia Avenue in the Blue Nile seeking the Elders advice. But this time with all that excitement, I let my “Instincts” do the choosing. I found the infamous Black Seed Kalonji  oil, Argan oil from Morocco, Tea Tree, Eucalyptus, Neem oil, Neem powder, Neem toothpaste- (exhale). I was in awe of all the herbs and medicines I knew and the prices that seemed not only reasonable but especially non-gmo! Boom what a subtle treasure, i thought!

The Sum of Me In Kind

In this small very Southern town, the absence of Ethiopian Merkatos, African markets, Bodegas and Botanicas, and other international stores I have felt quite isolated from real culture. I never knew just how diverse and global I grew up. My lifestyle consisted of many different people from ALL walks of life; artists from Spain who played Cuban and African drums,  decedents of ancient Mayans from Guatemala, Senegalese and Malian griots and dancers, Jamaicans, Eritreans and Ethiopians, Orthodox Greeks, families from Poland, Germans, Italians, of course aristocrats from France, not to mention the islands of every colonized tribe.  I am truly a Rainbow Daughter feeling kinnected to the many, regardless of racial and tribal differences. And it’s evident in my food choices! The fact that I have a real preference for Nag Champa incense (Satya Sai Baba) version. Or that  I’ve been chewing Fenugreek seeds for over 20 years had me in a kind of awe. I didnt grow up on these spices, these Mediterranean -Ancient Egyptian- old African  foods that I cherish and I love! I re-introduced myself to them when I became a yoyo Vegetarian many years ago.  Finding these spices in this traditional market allowed me to see aspects of my life journey. And I am thankful!

Grasping the NOW + Living In  It! 

I meant to share (post) over the weekend. I am learning to live more in the NOW then to try to overthink and orchestrate some marketing or blog type strategy. Social media is a phenomena I choose to indulge in ONLY in a way that allows me the Zen-like freedom if that can exists harmoniously. I’d rather be True to Self, Authentic, and Be Inside the Moment as it happens! If I can share these feelings, passions, ideas, moments with you – I will do so and allow for greater more intense expression, that is real and close to my heart.  Less thinking, and rethinking, less pretense!  There is so much I have held back for years! It’s the right time to simply be all that I am – no matter how contradictory I may seem. My day consisted of Working Out, then editing  @Home Fitness videos where I’m envisioning myself transforming into my favorite Superhero and secretly sharing with a few Fitness Trainer friends how much I’m feigning for the Gym meanwhile I’m sipping on Cardamom and Fennel seeds thanking my Ancestors and realizing WE are all forever eternal in this Cosmic Dance of life, death and rebirth.  I am inspired by beauty, by art, by spontaneity as well as deep thinking and blueprints.
And Loving this creative messy, tacky fumbling learning wrapped inside of wisdom and deep compassion is joy! So much Gratitude + Love ~ Ria Sweetraw Takharu  🙂

Uplift, Purify, Tone! Ancient Cedarwood Aromatherapy

IMG_7652-1.JPGCleanse, Empower and Relieve Muscles Aches from a Gruesome Workout!

Not only do Essential Oils feel good on the skin, they can be used potently in Aromatherapy and inhaled through the nasal passages. Aromatherapy is an ancient healing modality practiced in Antiquity such as Egypt, Africa, India, Tibet, the Mediterranean and throughout the Tribal Regions of North America. Cedar was considered by the Sumerians to be the symbol of “Power,” “Greatness,” and “Immortality.”

Cedar Wood Essential Oil

Cedar Wood Essential Oil

Goddesses like Bast, Isis (Ast), Sekhmet, Hetheru and Aphrodite  were known for their magical and healing use of aromatic scents to heal the body, mind and spirit. These Goddesses were the Queens of Nurture and  in tune with the essence and elements of Nature. They healed the sick, heard flowers bloom,  and brought about births and the wailing back to life and memory. Using their divine feminine intuition, and shaman like powers they were revered, celebrated, honored and respected as the embodiment of womanhood and deity. There is much we can learn from these world culture stories and myth. Their energies and boons (spiritual gifts) remain in our DNA and in the very fabric of this Earth and cosmos.

Isis (Ast) the "Throne" Sacred Goddess of Healing, Magic, Regeneration, Agriculture

Isis (Ast) the “Throne”
Sacred Goddess of Healing, Magic, Regeneration, Agriculture, Children, Wisdom, Marriage

The use of oils and perfumes directly absorbed through the blood stream is a powerfully conscious way to heal, rejuvenate, maintain and strengthen the body’s immunity, mental clarity and sensuality and overall natural organic balance. By using a simple diffuser the essential oil can burn into a vapor by tea light candle in a ceramic sculpture. This method fills the room beautifully with any scent or combination you choose.

Red Cedar Tree

Red Cedar Tree

For the past few days, late nights especially I have blended Cedarwood EO with Tea Tree EO (my senses LOVE this Astringent) and a dash of Cinnamon EO!! ❤️
Note: Cinnamon Essential oil is powerful and can burn the skin! So add just a drop if mixing with other oils and carrier oils. I use Cinnamon mostly for household cleaning and spiritual clearing in prayer and rituals. I may also add Jasmine or Ylang Ylang to bring a lightness or floral air to my body and environment.

Cedarwood has been my favorite essential oil for over 20 years! It’s  safe and great for the skin, hair, in a spray bottle, or diffuser. It was known for its spiritual uses by Tibetan Monks in the Himalayas. It has a woodsy aroma that I add Jasmine oil floral scent. It can be used as an incense, perfume and massage oil.

Soapstone Aromatherapy Lamps

Soapstone Aromatherapy Lamps


11 Truly Amazing Facts about Cedar Tree and Cedar Wood Oil: 

  1. Cedar was considered the Holy Tree of Life -Sumerian
  2. Sumerian God Ea was the Patron of Cedar Wood
  3. Ancient Egyptian sarcophagus were made of ancient Cedar Trees
  4. Cedar resin was held in high esteem by nobility and royalty in Egypt, Iran, the Middle East, the Celts and Syths, Ancient Hebrews, the Greeks and Romans
  5. Temples and Tombs and fleets of Ships were constructed with Cedar Wood
  6. Cedar wood groves were considered Sacred and Guarded by the State
  7. Cedar wood trees are one of the only trees to mimic human sleep patterns based on seasons these trees shift their biological rhythms much like that of humans  waking up on overcast rainy days at 10 am, bright days at dawn, nap at 3 and 4 pm,  fall asleep at 11 pm (they are known to have souls)
  8. Cedar wood trees have oxygen rich bacterial properties that are so powerful  a hectare of these coniferous giants emits more than 30 kg of airborne organic substances   to render all the pathogenic microbes in a large city harmless
  9. the extracts, poultices, compounds of cedar wood have a history of healing inflammatory disease, eliminates asthma, edema, bronchitis, coughing, infections of the urogenital system
  10. it can aid in gynecological diseases, the bladder and uterus, strengthen immunity, help heal varicose veins, hemorrhoids, rheumatism, paradontal diseases, toothaches and tooth decay, arthritis, and muscle strains, insomnia, and stress, mental and physical fatigue, and help restore activity in the cerebral cortex
  11. as a Beauty Aid it has been used for dermatitis, blackheads, irritation, skin problems, nail repair, wounds, cuts and hair growth, and as a natural deodorant

Resource: L. A. Shchennikov

cedarwood (1)


More Healing Benefits of the Cedar Wood Tree Essential Oil 

From Organic Facts:
HEALTH BENEFITS:
The health benefits of Cedarwood Essential Oil can be attributed to its properties as an antiseborrhoeic, antiseptic, antispasmodic, tonic, astringent, diuretic, emenagogue, expectorant, insecticidal, sedative and fungicidal substance.

cedarwood-deodara

TONIC: Cedar Wood Oil can be used as a general health tonic, since it tones the organ systems and stimulates metabolism. It tightens and tones muscles, skin, nervous system, stomach, digestive system and brain functions. It boosts the functionality of the kidney and liver, which further improves overall health and wellness.

ANTISPASMODIC: Relieving spasms is yet another important medicinal property of Cedarwood Oil.  Nearly all types of spasms and related ailments can be relieved using this oil. This includes spasms that affect the respiratory system, intestines, muscles, heart and nerves. People that have trouble sleeping due to restless leg syndrome, respiratory seizures, asthma, and other spasmodic conditions also find relief from the soothing properties of cedarwood oil.

#fitness #natural #wellness #essentialoils #aromatherapy #organic #naturallifestyle #healing #riasweetraw @riasweetraw

Happy Fortitude Fitness ♥ Friday

Happy Friday Family!
(Happy New Moon in Sagittarius and for the vedic kemetic astrology Opichius New Moon!) I had no idea it was a new moon although I think a few days ago, I was looking at a crescent waning moon and thought “Ahh, how gorgeous” before rushing into my next task.  At some point I did find it was in Scorpio! Thank God for Breath, Yoga and the slow-down -and -pause moments to place you back into center.  I am thankful for that awareness.

Fyi: If you are a must know metaphysics enthusiast like myself and wonder how you can use the new moon for your benefit, here’s how:
New Moon Magick: New beginnings, new ventures, fresh starts, new jobs/hunting, optimism, new love, romance, hope and faith, strengthening your health and good intentions.  New Moon in Sagittarius: Philosophical,  Health and Sports, Compassion and Freedom-loving, Optimistic, Chanting, Yoga, Natural Quest for Knowledge. Truth and Wisdom.

New Moon in Sagittarius Art: Steel Eyes

New Moon in Sagittarius
Art: Steel Eyes

Yesterday was Cardio for me, today Dirty 30! Working my way back into the Gym..I’m so VERY excited. After visiting my Trainer Fitness friend on his birthday at his new gym this week, I was very wound up eyeing the equipment and space! I truly do love training, working out, dancing, nature and the best organic, nutrient rich foods; guess I’m a true Sagittarius, Virgo moon! Haha! Something about the Primal Physical Element mixed with a heap of Hermetic Mentalism that turns me on! What can I say- Strength is Sexy! Mind, Body and Spirit! 😉

"Thought is the Sculptor who can create the person you want to be." Henry Thoreau

“Thought is the Sculptor who can create the person you want to be.” Henry David Thoreau

And in keeping in that alignment, Happy Happy Fortitude Fitness Friday! Whoot whoot!

  • Get Your Early Morning Superfood Protein Shakes and Smoothies
  • Eat Whole Foods after your workout or training
  • If You are doing the Intermittent Fasting remember to Hydrate and Train Smart!
  • Remember to use Good Form
  • Hydrate some more!
  • Show and Share Gratitude and Appreciation!
  • Get Shyt Done!
  • Love Yourself Some More!

Fortitude Fitness Fridays Inspiration!

Fitness Fridays Inspiration

Fitness Fridays Inspiration: Maggie Watson

Self Acceptance and Change : A Great Mix of Action !

Self Acceptance and Change : A Great Mix of Action !

Make it Your Intention to Be Both; Give and Take! True Reciprocity!

Make it Your Intention to Be Both; Give and Take! True Reciprocity!

BElieve in YOUrself! Stay Consistent! Eat Right, Eat Clean, Work Hard!

BElieve in YOUrself! Stay Consistent! Eat Right, Eat Clean, Work Hard!

EatClean Fight for Fitness!

Eat Clean, Train Mean,  Fight for Your Fitness!

 

InLove,

Ria

 

 

Watercress – ♥ The Anti-Aging Intracellular Super Food that Loves You Back!

Watercress the SuperFood that Loves You Back!♥

 

watercress_beneifts_naturalself

Healing Benefits of Watercress

I LOVE WATERCRESS! I started eating this mineral-rich green leafy veggie in the 90s in New York City and have been hooked ever since. Why? It’s extremely bitter,  a bit difficult to get used to the tart flavor, but it’s extremely healthy and something about watercress lets you know it’s working for your wellness! Watercress is a green that loves you back! 

Watercress is a  cruciferous,  aquatic plant found near watery springs and streams that has been used for centuries as a medicinal plant since the age of antiquity. It was noted since the age of Hippocrates for successfully healing sick patients.  If you are looking for a high Vitamin K source, watercress is the answer with a whooping 85.0 mg in 1cup (INRtracker) and great for brain, blood clotting and bone health.  Looking for a high Vitamin C superfood, watercress is high in phytonutrients including antioxidants, and  immune boosting protection up to 48%  of Vitamin C daily allowance (2 cups of raw watercress).  How about Vitamin A? Watercress gives 44% of the daily recommended allowance.

Watercress contains more vitamin C than an orange, more calcium than milk, more iron than spinach and more folate than bananas (Horticulture Week). Watercress is a powerful antioxidant, nutritive to add to salads, greens and juices. Watercress can be eaten raw and steamed in many varied recipes as sides, main dishes and added to wraps and sandwiches.

Excellent Blood cleansing Phytonutrient Nutrient Rich Superfood 

An excellent free radical DNA blood cell cleanser and builder. Watercress is low in calories, cholesterol and saturated fat. It’s a great source of Protein, Iron, Copper, Folate, Panthothenic acid,  Vitamins A, C, D, K, E, B6, Thiamin, Riboflavin, Calcium, Magnesium, Phosphorus, Sodium, Maganese, Selenium and Potassium.  Watercress is an excellent source of Omega-3 Fatty Acids and Omega-6 Fatty Acids. Watercress increases Lutein and Betacarotene.

What’s Watercress Good For? 

  • Clear Glowing Skin
  • Strengthen Eyesight Health (cataract development)
  • Heart Disease and Cardiovascular Health
  • Reduces Risk of Cancer
  • Fights Inflammation
  • Increases Energy
  • Cleans Blood and Repairs Oxidative Red Blood Cell Damage
  • Helps Reduce Belly Fat and Weight Loss
  • Decreases Risks of Diabetes
  • Bitter Bite equals Cancer Fighting Nutrients
  • Fights Flus and Common Cold Symptoms
  • Preventative Nutrient against Asthma and Respiratory Infection
  • Great for Strong Thyroid Health

 

 


Recipes

Watercress can be added to almost ANY food or recipe. Add to your favorite salad, throw sprigs into your smoothie or juicer and add fruit,  add to your sandwich or wrap, place into pasta or omelet, add into a raw or cooked soup, or saute watercress as a favorite side dish to your meal. 

Watercress Apple Juice: Water or Coco Water, Watercress, Spinach, Apples!

Watercress Apple Juice: Water or Coco Water, Watercress, Spinach, Apples!


Watercress Juice for Iodine, Detoxing the Liver and Inflammation 

1 bunch of Watercress

2 green or red organic Apples

1 Lime

Directions: Wash produce. Soak Watercress 1-2 hours  in 1 tablespoon of hydrogen peroxide to properly cleanse any parasites, or impurities. Rinse a few times. Peel lime.  Juice and InJoy!


 

Vegan Friendly Recipe

Vegan Friendly Recipes

Watercress + Avocado Simple-Salad Recipe

3-6 cups of fresh raw Watercress 

1 ripe Avocado 

1 tablespoon thinly sliced Red Onion 

3 tablespoons Cold Pressed Olive Oil 

4 teaspoons of Braggs Amino Acid 

1/4 cup of sliced Organic Red Apple

 

Directions: Place ingredients in bowl add olive oil and Braggs, stir and serve.

 


Steamed Watercress 

2-3 bunches  fresh Watercress

3-4 cloves Garlic

1/4 cup of Vegetable Broth

Salt or Braggs Amino Acid

2 tablespoons Olive Oil

Directions: Wash thoroughly. Steam or place in iron skillet or wok on medium heat. Add oil, then garlic until warm and browned. Add watercress and Braggs or salt. Steam and cook until leaves and stems are tender. Serve and InJoy!

WillPower Wednesdays

black-woman-shoulder-exercis-440x293

I know I’m a bit late with this post but I DID workout today! I’m  loving the way I’m transforming; Sexy, Slimmer, Shapely, Tighter, Toned with a “Glow” as my Body Builder Trainer Champion friend told me yesterday while visiting him at his new gym in Martinez. It so happened to be his birthday. “What are ‘you’ doing to stay so fit?” he asked. I quickly responded almost in doubt in the midst of answering him “Fit? I’m not fit YET! I haven’t been in a gym in ages” catching the “WOW” on his face as his eyes flowed from my shoulders to calves. “I’m getting there.” I assure him seeing my image in my mind.  And Im thankful at how quickly my body is responding to my daily workouts.

Never Limit Yourself Never Limit Others

Never Limit Yourself
Never Limit Others

Perhaps I am more ‘fit’ then I think I am and my daily fitness routines are proving to show and prove.  But knowing my personal fitness and wellness goals, I am on this journey to exceed my own expectations and be in the best shape of my life at any age.

SELF-AWARENESS-CHAMPION

In fact, my Sun was blowing up my phone when I was in the middle of an Upper Body workout. He asked me why I was breathing so hard. I smirked.  As we got into our conversation and he shared his heart with me my voice shifted becoming stronger, more clear, more honest. I listened. REALLY listened to him before answering. I really listened to him and repeated some of his own words back to him. I asked him questions like “Why?” I asked him to look within himself to find the answers, to be brave, to be confrontational with himself, to be honest and lose all the distractions from deeper self-inquiry.  There were many “wow’s,” pauses and realizations we shared between the two of us.  By the time I hung up he said he knew what he must do and I had realized not only about him but about myself,  my family and the generations in my circle.
The longing to be whole, realized and fulfilled are ageless. And my words that happiness only truly comes through finding your passion, your happiness, your reason for waking echoed from my heart to his. Life is for exploration and being present! And keeping your will power strong.

 

Tuesday Motivation+Love!

Just a little soft push to remind you to build your ‘Team’ wisely
choose truly supportive progressive people who have your best interest at heart
mediate on sincerity, truth, courage, honesty, fortitude, confidence, victory, abundance!

And get to WORK on your dreams, your goals, your tasks, your fitness, your life!

 

Push YourSelf!

Quotes-for-inspiration

Have Confidence in YourSelf!

to-walk-around-with-an-ego-is-bad-thing-to-have-confidence-in-yourself-is-a-great-thing

 

Self Trust is the Secret of Success!Famous-Confidence-Quotes-with-Images-Confident-Pictures-Photos-Self-trust-is-the-first-secret-of-success.-Ralph-Waldo-Emerson

And most of all Remember to be InLOVE with YourSelf (and Others)!

InLove  Ria

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Best Belly Fat Exercises for Quick Weight Loss

Want to loose Belly Fat and Burn Calories Fast?
According to research (Colorado State University) you can burn an extra 200 calories by doing just 2.5 minutes of sprint intervals!


Sprinting – for the Fastest Calorie Burn

Sprinting is so awesome! I didn’t find out until last night just how effective these interval exercises truly can be. After doing them in the early morning, about half way through my day I noticed I felt and looked different. I could actually see my belly fat disappearing! This has been the most difficult area of my body to reduce fat. True I’ve been in full submission of my nutrition plan – no bread, no sugary snacks, no late night eating! But this fast? I was amazed at how I felt almost instantly after doing the Sprint – Jog and Hills intervals.  So I started to investigate, here’s what I found!


FloJo, Olympic Athlete.

FloJo, Olympic Athlete.

Fact: You can burn more calories doing intervals of jogging and sprinting then a full class of regular yoga! Want to reduce belly fat and get lean muscle- Sprint!  According to research (Colorado State University) you can burn an extra 200 calories by doing just 2.5 minutes of sprint intervals.  

This is what a sprint interval looks like:

  • 30 seconds of full-on sprinting
  • 30 to 90 seconds of jogging or walking

sprint


More Ways to Burn Calories! 

Stair Run – Build endurance, stamina, this High Intensity Total Body Workout 

Credit. Health Fitness Expert.

Credit. Health Fitness Experts.

Don’t have enough time to exercise? Try Stair Running for 10 minutes a day! This exercise builds muscle,  builds endurance, sheds fat and tones your entire body! You can burn almost 100 calories walking up the stairs for 10 minutes, or almost 200 calories running up the stairs for 10 minutes.

For a more accurate body weight, height, age calculation  go here! According to this calculation I can burn 753 calories in 1 hour with Stair Running training.

Swimming – Hands down swimming is ‘the’ elite, most effective form of exercise overall!

For weight loss and toning, swimming is the best cardiovascular exercise recommended by doctors to reduce obesity and gain a full body workout.  You can get healthier faster, shed belly fat, tone more muscle groups simultaneously, increase endurance and strength! You can burn 500 calories in 1 hour of swimming. Tip, the Butterfly stroke burns the most calories at about 750 calories for 1 hour training. The only kickback is swimming may increase your appetite so eat low sugar, whole foods with lots of healthy leafy greens and whole grains!

Jumping Rope – For quick weight loss and upper body toning! 

woman-jumping-ropeTrying jumping rope if you want to loose weight fast and tone your upper body in a quick, portable, fun way.
Remember those jump rope days as a kid out on the play ground for hours at a time? Okay so jump rope training nowadays is way more complex then our kiddie days but it’s well worth the time and investment in practice! You can burn 100 calories in 1 – 10 minute jump rope session and 1,000 calories total a week in practice! 


Ria Sweetraw Takharu