The 22-Minute, 270-Calorie-Burning Swim

So some of you may know I love swimming its my second passion other than dance. So i found this on /in  FITNESS mag  my fave mag ever (there is the link to  the fitness mag page).  I have yet to try it but it is amazing so i do of course recomend it to all those who want to explore swimming and who just want to burn more calories.  This is my girft to all of you on my b-day :)
__________________________________________________________________________________
Hit the pool to burn off nearly 300 calories fast with these swimming workout drills.
From the editors of Fitness magazine

Hit the pool and burn close to 300 calories in just 22 minutes with this workout from Dave Thomas, USA Swimming sport-development consultant in Colorado Springs. Performing drills in the water is the best way to improve form and prevent boredom. This routine is based on a 25-yard-long pool lane; we've given times to shoot for, but go at your own pace. If needed, take 20-second rests between each segment.

Stroke                            Lengths        Minutes

1. Freestyle                        4                    2

2. Alternate freestyle            8                    4

      and backstroke

3. Use a kickboard               4                    4

4. Freestyle using a               4                     2

pull buoy floating device held between legs

5. Repeat #2                         8                      4

6. Your favorite stroke           8                     4

     (moderate pace)

7. Sprint (favorite stroke)         2                    1

8. Freestyle (cool down)           2                   1

Happy swimming

Yvonne-Marie

VEGAN BEAUTY PRODUCTS

I know i did a mass link upload a while ago but i have chosen to upload bits at a time when i find things that are vegan and awesome. Im a huge Cosemetics sucker i love  make up Putting it on, matching colors with my outfit everything to do with makeup. So i know there are so many vegans out there that enjoy being fabulous. So  for all those vegans here is the list for you.

VEGAN BEAUTY
http://www.eyeslipsface.com


http://www.perfectorganics.com

http://urbandecay.com/vegan.cfm

http://greenridgeherbals.com

http://www.sevicosmetics.com

http://www.beautywithoutcruelty.com

http://www.desertessence.com

http://mvorganics.com

http://www.lush.com

http://www.physiciansformula.com

http://www.cosmeticskitchen.com

http://www.dermaminerals.com

http://www.smashbox.com

http://www.gabrielcosmeticsinc.com

http://www.lavera.com

http://www.sugarpillshop.com/
 

I LOVE MAKEUP YOU WILL TOO

Yvonne-Marie

make up make up

hello everyone so i  got an e-mail from fitness about make up pallets that can fit comfortably in your gym bag  and are Absolutely adorable .

This one happens to be my fave because i never have time and i love the name of it..

For the Nine-to-Fiver

Unclutter your desk drawer with the Mary Kay Compact ($18, marykay.com), packed with office-appropriate shades, a full-size gloss, and three brushes.



Tester says: "I reapply these powders throughout the day; they feel lightweight and never cakey."

-- Karina Dearwood, Brooklyn

here is the link for FITNESS  to check out the other pallets
yvonne-marie

Shake up your FALL makeup

well guys  i know i have not done anything cosmetic wise  however i will start very soon doing this. so the blogg is going under construction so if u dont get new blog posts please excuse me because im back in the flow of classes work and everything else and on my free time (when i have some ) i  do my blogging for the week.
So today some of you may know that my favorite season is FALL ! why ? because its sweatshirt and hoodie season also my birthday is comming up soon and its just a great season.
I have decided to postup makeup tips for the fall season.

Try plum or navy

Jewel-toned liners make you nervous? Plum or navy is a good compromise. "The hint of color makes your irises more vivid without being over the top," says New York City makeup artist Carmindy, who's always up on all of the best beauty products out there. Draw a thin line along the roots of the upper lashes, then gently smudge the color with a brush or your finger to soften the look and make it smokier.

Try griege polish

The love child of gray and beige, griege is the shade of the season. "It has a trendy edge, but it's totally neutral and wearable," says Sarah Lucero, a makeup artist with Stila. Plus, it's low maintenance. "Chips won't be glaring like they are on dark, vampy nails," says Lucero. Paint two coats onto short, rounded tips for a cool look that won't raise eyebrows at work.

Try a burgundy lip stain

Think of burgundy as red's hipper younger sister. "Like red, it's seductive and feminine, but it's more mysterious," says makeup artist Jillian Dempsey, Avon's global creative color director. Use a lip stain because it will last longer.

hope you enjoyed these
yvonne -marie

A Spa day in your house

Hey guys, so today I realized that yesterday I did a stress relief blog post and nothing is better at helping you distress than a day at the spa. But who are we kidding it’s a recession out there, there is no money coming in or going out. I personally am still going on an allowance with my parents while I’m at school (currently only) until I find a job on campus or off. So how can you treat yourself to a relaxing day at the spa simple do it at home? I found this on FITNESS it’s amazing tips on how to make an at home spa day and just treat yourself to relaxation like you should one a week or even once every two weeks but IT MUST BE DONE .




Sip Super Water

Get your eight glasses a day the spa way by adding five mint leaves and 10 thin cucumber slices to a pitcher of water, suggests Pam Ouellet, spa director of the Willow Stream Spa at the Fairmont Banff Springs in Alberta, Canada. Mint oil helps flush away complexion-dulling toxins, and vitamins A and C in cukes keep skin healthy.

Hope you enjoy these tips from Fitness

Yvonne-Marie

DE-stress yourself

So you all might know I’m back in evil school. So for me being a bio student, a sorority girl, dancer, girlfriend, and worker on campus is very stressful many people don’t think being in college is stressful many think we just party and hang out all day long and get to our work when we feel like it (BOY do I wish it were that way). Later possible in my next blog I will show you my handy wall schedule it tells me when I have time and when I don’t. I actually came across this because of a friend who had this in her dorm. However she only had her classes up I have incorporated my dance team schedule and work schedule (if I get the job) and my sorority and workout schedule. It will probably look like one big mess but it will have to do. So as a busy bee whether you are in college or not here are some de-stressing ideas I found on FITNESS. I hope they help you relax and make your day better.

Stop Stress

Savor the zesty scent of an orange and you could feel instantly relaxed. According to a Japanese study, the citrus fruit contains linalool, a compound whose odor has been shown to lower stress levels in animals.

Unplug
If you're on your third straight Law & Order episode, turn it off already! After analyzing data that spanned 34 years, University of Maryland researchers reported that people who described themselves as "somewhat happy" watched 10 percent more hours of TV than those who rated themselves "very happy." The theory: Being glued to your flat screen may temporarily entertain you, but it isn't particularly satisfying in the long run. Worse, the tube time takes away from more fulfilling activities, such as a yoga class and a picnic with friends.

Rev Up Your Playlist
The more motivational your tunes, the quicker you move and the more calories you burn. In fact, research shows that music tempo can increase your endurance by 15 percent. Get your motor humming with this 45-minute workout mix from Bianca Kosoy, senior creative director and resident DJ at Equinox gyms.

"Heads Will Roll" (Tommie Sunshine Remix) - Yeah Yeah Yeahs

"Bonafied Lovin" (+ Tough Guys Interlude) - Chromeo

"Gone Daddy Gone" - Gnarls Barkley

"Your Heart Feels" (Designer Drugs Remix) - Thieves Like Us

"Felicia" - The Constellations

"I'm Not Gonna Teach Your Boyfriend How to Dance with You" - Black Kids

"Gold Guns Girls" - Metric

"Beep Beep Beep" - Tiga

"Hey You" (PPRR Dance Remix) - Pony Pony Run Run

"Kids" (Soulwax Remix) - MGMT

"Chillin" - Wale, featuring Lady Gaga

"Beatbox" (Hey Champ Remix) - The Sounds



Top It Off
Sprinkle these spices on your food for a lift that lingers: Cinnamon can stabilize your blood sugar, leading to sustained energy; cumin may raise iron levels; and coriander can help calm by elevating levels of the nutrient magnesium, which gets depleted in times of stress.

Create a Fitness Inspiration Board
Clip out pictures and words that inspire you (your favorite athlete, a yoga chant, you on a gorgeous running trail), make a collage out of them, and hang it where you can see it, suggests Patricia Isis, PhD, a board-certified art therapist in Miami. Every time you lay eyes on it, you'll feel good

Sip Smart
To beat an afternoon slump, back away from the office vending machine and pour yourself a rejuvenating cup of green or black tea instead. The caffeine in the brew will give you a boost and the amino acid L-theanine will enhance your concentration, according to a study in The Journal of Nutrition. To maximize the benefits, Mark Ukra, owner of Dr. Tea in West Hollywood, California, suggests steeping the leaves for two minutes.

Here is a yoga video from FITNESS hope you all enjoy this.

NAMESTE

Yvonne-marie

Brazilian Butt Lift

We always think of our bellys first then we realize  our bootys need work too. dont niglect the booty here are some moves to lift your bum.

Brazilian Butt Lift
Minutes: 1-2
Stand with feet shoulder-width apart, toes pointed forward.


Squat down until knees are bent 90 degrees.

Squat with Kick-Back

-Stand with legs shoulder-width apart, arms at sides.


-Sit back into a squat keeping weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending arms.

Plie

Minutes 0:00-1:00

-Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out.

-Tuck tailbone under and contract glutes.

-Lower body into a plié squat as low as you can go without allowing knees to creep past toes.

-Simultaneously raise arms to shoulder height in front of body, palms down. Hold for 2 seconds, then return to starting position.

-After 20 reps, pulse at the bottom for 20 seconds.

-Watch the video: Get the complete Brazilian Butt workout here

-Get video demonstrations of exercises in the Brazilian Butt Workout

Happy but lifiting

Yvonne-Marie

Beat Desk Job Drain

Do you work in an office I did thankfully now I'm back at school.
However i know alot of women gain weight due to their jobs  so i found  handy tips to beat the drain of having a desk job.

Power Suck

Sitting for hours slides your tush down in your chair, forming a C-curve in your back, says Mike Siemens, clinical director of exercise physiology.
Pick-Me-Up
Every hour, stand up, put your hands on the small of your back, and gently arch as far as you can for one second, leading with your head. Do six to eight reps

Power Suck

Hunching over to text or read the cell phone screen pulls your neck out of alignment -- a kink that can cause neck pain and fatigue.
Pick-Me-Up
Placing a thumb on your sternum, make an L by pointing your index finger up. If your chin touches it, move your head back. Do six chin-to-finger-and-back reps hourly

Power Suck

Getting a candy fix within 90 minutes of gym time will send energy levels crashing 10 to 20 minutes into your workout, Siemens says.
Pick-Me-Up
Don't go more than three hours without eating, and make your preworkout snack a mix of protein and carbs, like peanut butter on apple slices.

Power Suck

Stress can cause you to breathe shallowly, depriving you of energizing oxygen, says life-management therapist Peggy Holt.
Pick-Me-Up
When tension starts to build, spend three minutes taking slow, deep breaths and use all your senses to visualize something soothing, like lying on the beach.

Where did i find these helpful hints : Originally published in FITNESS magazine, July/August 2010.

Happy Blogging

Yvonne-Marie

YOGA Pose of the day

A tricky pose day.

Garland Pose

1)Squat with your feet as close together as possible. (Keep your heels on the floor if you can; otherwise, support them on a folded mat.)

2)Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs.


3)Press your elbows against your inner knees, bringing your palms to together in Anjali Mudra (Salutation Seal), and resist the knees into the elbows. This will help lengthen your front torso.


4)To go further, press your inner thighs against the sides of your torso. Reach your arms forward, then swing them out to the sides and notch your shins into your armpits. Press your finger tips to the floor, or reach around the outside of your ankles and clasp your back heels.


5)Hold the position for 30 seconds to 1 minute, then inhale, straighten the knees, and stand into


Yvonne-marie

Creamy Cumin Dressing

So i did some browsing OK alot of browsing and realized  i have been eating my salads with oil and vinegar still and its ok just too blah for me so i found this. which adds a great taste to the salad. hope you guys enjoy this recipe as much as i have  its by little house of veggies she is so sweet and makes killer food.

Creamy Cumin Dressing:


juice of 1 lime

juice of 1 lemon

1 Tbsp Veganaise

1/4 cup olive oil

1 tsp cumin

1 tsp salt

pinch of black pepper

YOGA Pose of the day

Who's mans best friend?

Downward-Facing Dog

Step by Step

1)Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

2)Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

3(Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.

4)Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang.

5)Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's Pose.

Psst this one has a video at the bottom :) yoga journal

yvonne-marie

An Interview with Craig from Earth Cafe

Interviews are an awesome inspirations, i know this myself because after i read the interview on vegan hope on HappyHerbivores page and i felt like i could go the distance with being vegan. As new vegans we need to see that others (Many others) are vegan too and that it has changed their life in a very positive way. The interviews i will do here will be  not of just great vegans or vegans in the cookbook biz but also plain every day vegans who have made a change in their life even in the life of others. Today i have ready for you guys the interview of Craig one of the partners for EARTHCAFETOGO.COM if you dont know this website check it out you will be mesmorized by all the delicious cakes they have. Which are all raw and vegan. He is their marketing representative.  He is also the one who handels their twitter @earthcafe. Personally i love having him as a friend on twitter because he leaves the most empowering and insightful posts of all from tips on health to empowering quotes. He is a very nice polite man who is very funny and intelligent i hope all of you enjoy reading this interview and much as i have giving it.

This is just one of their delicious creations  are you drooling yet :)

Check Out EarthCafe

The first must ask question " how long have you been vegan and what made you go plant base."? I became vegan some time during the spring of 2005 & there are a couple of reasons as to the 'why'. First, one of my partners, Candy, was a great influence as to what being vegan was all about. Both from an animal rights position & from a nutritional point of view. Even prior to becoming Vegan, I was never a big meat eater by any stretch. I ate mostly pastas. salads, veggies & such. But as a single dad converting over totally to being vegan was unfamiliar territory for me.


Becoming Vegan happened like this, while shopping w/my 3 kids, my oldest daughter turned to me and said out of the blue,"dad I think we should become vegan". And that is how it began. The timing was right because I was having some moral challenges being a partner in a vegan based company but not totally 100% vegan (EC in the summer of '04). So again, the timing was right. Candy was a huge help with meal preparation, education, support etc.

- I have to ask how did you jump from mortgage banking to raw vegan food marketing? Well like many things it just sort of happened. A rather long dull story cut short.... Candy (who in my opinion is one of the best raw chefs period. And I'm not just saying that at all. If you see the various foods on our website they're her creations & they all are of the same taste quality as our cheesecakes.) at the time she was a good friend of mine and had a great following in the raw food community in LA. Everyone enjoyed her raw food a ton especially her raw cheesecakes. I made the suggestion to her that she should approach a few stores to carry her raw treats. She asked if I could help, which I did. The orders actually came in right away and EC was created. I went full time into our biz in January 2008.

- Have you baked any of the good your company sells or have you tried to bake any of the goods? No, they would all melt..:)

- what goods other than the Famous cheesecake i hear so much about are in stock at earthcafetogo.com? Hmm, we keep talking about opening a restaurant at some point.

-Was it hard getting the younger children to become vegan ? It truly was shockingly easy. There was no complaining at all.


-What is your favorite cake or good from your business? Well, if I had to pick one - 'Who's Your Daddy'. I'll get hooked on another for awhile but I always come back to 'Daddy'.. ha, ha..:)

This is the "Who's your Daddy"

-Do you have a favorite raw food that you love to add to your dishes? I'd say either our 'Lovioli' our 'Raw Pizza', I like them both a lot, they're excellent (at least I think so). We only offer our cheesecakes in stores but if we do decide to open a cafe they would for sure be on the menu.

-Do you have any words of wisdom for new vegans ? Yes, get all of your friends on board & stay the course for all the right reasons..:). Obesity, & health related issues tied to being overweight, are out of control in our country & we need to educate everyone that there are better food choices out there. Not force it down their throats but share with them the benefits. Many people get turned off about 'vegan' just because they don't know better. With education & patience anything is possible....

-What does being vegan mean for you and how has it changed you life? to live a life free of animal products & be consciously aware about the exploitation of animals & our planet. The impact our negative actions have had on our planet are huge & I try to do my part to make things a little better. I would say this also holds true for my close vegan friends.

I actually found my can't wait to try cake  of choice.  I picked this one because  well i LOVE Bananas !

I hope you guys have had fun reading this interview and learned alot about Craig. I hope you try some of their treats im sure you will enjoy them.

Happy blogging

Yvonne-Marie

YOGA Pose of the day

Their cute  and friendly and my favorite sea creature and im dedicating today to the dolphins !

Dolphin Pose

Step by Step

1)Come onto the floor on your hands and knees. Set your knees directly below your hips and your forearms on the floor with your shoulders directly above your wrists. Firmly press your palms together and your forearms into the floor.

2)Curl your toes under, then exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

3)Continue to press the forearms actively into the floor. Firm your shoulder blades against your back, then widen them away from the spine and draw them toward the tailbone. Hold your head between the upper arms; don't let it hang or press heavily against the floor.

4)You can straighten your knees if you like, but if your upper back rounds it's best to keep them bent. Continue to lengthen your tailbone away from the pelvis and lift the top of your sternum away from the floor.

5)Stay between 30 seconds to one minute. Then release your knees to the floor with an exhale.

Yvonne-Marie