How to earn more treats in life (a lesson from Tila)

How to earn more treats in life (a lesson from Tila): 
"Be yourself and do what you love."

1.) Be yourself

Live your truth and be true to yourself. Don't try to be someone else. There can only be "real" love when people love you for the "real" you.

2.) Do what you love

Don't think in terms of "I have to get a job", but think in terms of "what do I love to do and how can I use that to be of service to humanity?"

Tila took on a part-time job to show us how she earns more treats in life by being herself and doing what she loves to do. She has a special position at Flirty Girl Fitness in Toronto. Let's take a look at her duties! Check out the video! J

10-Minute Home Workout Series 8: Furious Fives

10 Minutes a Day—Get More Energy, Lift Your Mood. 

If you think only epic routines produce results, think again. Research suggests that brief activity bursts can pay off big. Researchers at Northern Arizona University asked 21 college students to rate their vigor, fatigue, and mood before—and shortly after—cycling for 10, 20, and 30 minutes.

Though each produce beneficial results, however, after 10 minutes on a stationary bike, their energy and mood improved considerably. The 20-minute workout provided only a tiny boost over the 10-minute lift; by 30 minutes, energy levels and mood had fallen slightly below the 10-minute peak.

Since 10 minutes can give you a good boost, why not make the most of it? Learn to maximize your 10 minutes a day with this home workout. Join the Wellness Movement! Start here, right now, with Furious Fives. No equipment needed! :) 

Here is the list of exercises for this workout (in order):

Wide squat jump

Cue: Keep your feet double shoulder-width apart, toes angled out at 45 degree.

Dive push-up 

Cue: As you lower yourself to move forward, be sure to dive head first, followed by nose, chin, then, chest.

Hit the deck (with 4 mountain climbers)

Cue: Try not to dip at the hips or curve your back too much when you push yourself off the ground.

Seated knee tucks

Cue: Keep your chest out and back neutral. Really focus on moving with control and not with momentum.

Seated knee tuck twist

Cue: Be sure to really contract your abs when you twist your body to bring your elbow to the opposite knee.

There are 5 moves in total. Perform 5 reps for each move in the order listed above to complete one set. The goal here is to complete 5 sets in total within 5 minutes. Take a short break and repeat it again. Time yourself and see if you can beat your own time. It doesn't matter how you do, as long as you're doing your best, you will get better. 

Practice each move to ensure you can execute with proper form before rushing full speed ahead; this is very important in preventing injuries. Always perform an overall body warm-up before beginning any workout; you can jog on the spot or do jump jacks for a few minutes. You can even run through the entire workout once or twice in slow motion.

Don't hesitate to use the modified version of each move. We all have to start somewhere... so start smart, and do it right, right from the start. Start small, start slow and move in from there... your body will have a chance to adapt and you will get stronger! Adopting this slow and steady approach will get you further—faster!

**Click here if you missed the 10-Minute Home Workout Series 7: Seriously Sexy Legs.

Tasty and refreshing high-protein snack that will tied you over!

Flaked tuna on cucumbers. Yum!

Here's a snack that is low in calories, healthy, refreshing, high in protein and will keep you satisfied until your next meal. Have it any time of day! Tomato-and-onion-flavored flaked light tuna on cucumber slices. Just slice up cucumbers and place tuna on top. That's it! J

Tuna is a good source of protein to help maintain and develop strong muscles. You can get any canned flaked light tuna of your choice, or get the Clover Leaf brand tomato and onion flavored canned flake light tuna. Heck, make your own flavored tuna! Use canned tuna, add tomato paste, garlic, onion powder, paprika and pepper. Any way you make it, it will be delicious and refreshing on top of cucumber.

Cucumbers are a low-calorie food that is high in water content, so they fill you up, increasing satiety levels and preventing overeating. Also, the water content makes cucumber juice a diuretic, which assists the body in getting rid of waste products and toxins, and stimulating digestive processes. Furthermore, it supplies the necessary electrolytes and restores hydration of the body cells, thus reducing water retention.

Other important vitamins and minerals include:

Vitamin A

Cucumbers are loaded with vitamin A (especially the skin). This vitamin serves as one of the many antioxidants that protect the body from free radicals, lowering the risk of various cancers and illness due to damaged cells. Vitamin A has many important functions such as aiding in normal bone growth, development of white blood cells and normal blood cell functioning. Vitamin A is also crucial for the retina and good vision.

Vitamin K

Like vitamin A, vitamin K plays a role in building bone, as well as other tissues of the body. However, vitamin K is mainly responsible for making some of the proteins the liver requires for blood clotting. This coagulation ability is important for people who suffer from bleeding disorders, reducing their chances of bleeding out after a cut or injury.

Potassium

A 100g serving, around 3.5 oz, of cucumber contains around 150mg of potassium. This mineral aids in metabolic functions and also plays a role in the development of muscle tissue. Adequate potassium is also necessary for maintaining normal electrical activity of the heart. 

In Addition 

Cucumbers also contain other beneficial minerals such as calcium, phosphorus and magnesium. They are also an excellent source of silica, which is a trace mineral that contributes to the strength of our connective tissue. Connective tissue is what holds our body together. 

The alkalinity of the minerals in cucumber juice effectively aids in regulating the body's blood pH, neutralizing acidity. The cooling and healing effect of cucumber is also soothing for the treatment of gastric and duodenal ulcers, and effective when used for various skin problems, including swelling under the eyes and sunburn!!

Wow… what a great gift from mother nature. Cool, refreshing, healthy cucumbers! J

To get more ideas on tasty, easy-to-make, good-for-you snacks that will tied you over between meals, click here.

Health Benefits of Blueberries - according to Tila

Even Tila knows the mighty health benefits of little blueberries. Not only does she encourage you to add them to your diet, but she even shows you how she uses them as her exercise equipment.

Do what Tila does to stay healthy and fit: workout in the morning (even if it's a short 10-minute aerobic exercise, it can help speed up your metabolism and boost your energy level), and add blueberries to your breakfast. You'll be amazed at what these mighty little berries can do for you, so read the full benefits below and click through to get the best blueberry recipes.

Health benefits of blueberries - according to Best Health Magazine (article by Margaret Nearing):

Fight off disease

Researchers at the U.S. Department of Agriculture’s Arkansas Children’s Nutrition Center looked at more than 100 common foods and found that, among fruits, wild and cultivated blueberries had the highest total antioxidant capacity. (Small red beans topped the list.) Antioxidants fight disease-inducing free radicals in our body.

Reduce belly fat

A University of Michigan Cardiovascular Center study showed that rats fed powdered freeze-dried blueberries as part of either a low- or a high-fat diet had less abdominal fat, and lower triglycerides (blood fats) and cholesterol than rats not fed blueberry powder. (The benefits were even greater when combined with the low-fat diet.) Researchers found blueberry intake affected genes linked to fat burning and storage.

Prevent hypertension

A study in the American Journal of Clinical Nutrition showed that anthocyanins—blue-red pigments found in blueberries—offer protection against hypertension. Over a 14-year period, the study looked at about 134,000 women and 23,000 men. Those eating more than one ½-cup (125-mL) serving of blueberries a week reduced their risk of developing this condition by 10 percent compared to those who didn’t eat any blueberries.

Maintain your brain

Anthocyanins have also been linked to an increase in neuronal signaling in brain centers. A small study done at the University of Cincinnati Academic Health Center looked at the effect of daily consumption of wild blueberry juice on older adults with memory changes. After 12 weeks, participants showed improved memory function.

Reduce your risk of colon cancer

The results of a study published in 2010 in Carcinogenesis showed that pterostilbene, a compound in blueberries, may help protect against colon cancer—the second leading cause of cancer death in Canadians (lung cancer is first). The researchers, from Rutgers university in New Jersey, showed pterostilbene’s ability to suppress colon tumor growth, as well as key inflammatory markers. 

Now that you know what these mighty little berries can do for you, add them in your oatmeal, smoothie, yogurt and so on. Want some ideas? Click here for the best blueberry recipes. J

Meet Tila, our Special Correspondent for Wellness With Penny.com

my name tila (insert lick)

Hello Friends. Meet Tila, our Special Correspondent for Wellness With Penny.com. She will be sharing tips on health and fitness; how to stay cute all year round; how to be yourself, do what you love and get lots of treats. Yes, she's a wealth of loving knowledge we can all learn from. Her video will debut on the world wide web this week. Don't miss it! :)

A message from Tila: "hello people. my name tila and i so excited to be chosen from thousands of other doggies as special correspondent for Wellness With Penny.com. in my first video i show you what i do first thing in morning to stay healthy and fit. stay tuned ok?" (insert lots of licks). :)

Could your deep-rooted limiting beliefs be holding you back?

One thing I know for sure is that our "beliefs"—our habitual thought pattern—is the thing that runs our life. It determines our state of being and becomes the way in which we live our life—be it rewarding or disempowering. This, of course, reflects in the quality of everything we do in this world. It is with this understanding that I deliberately choose to have all that I do derive from a deeper, more divine place in heart and mind.

We will never get it perfect or have our journey be something finite that we’ve finally figured out or finished. It will be a continued journey of change, discovery and reward. And so as long as you're residing in this imperfectly perfect human body, why not find a way to live your best life?

Start by checking in with your "beliefs". Have they served you well? Or...have they caused you much pain and suffering over the years? If the latter is the case, perhaps it's time to adopt new beliefs. 

Beliefs are simply patterns of thoughts. Most of what we operate on in our present-day life are the beliefs that were instilled in us from youth by parents or other authority figures. They can be as positive as “You can be and do anything as long as you believe” to something as negative as “You’re just not good enough” or “You don’t deserve to be loved.” These beliefs could have been instilled in you through words or perhaps through actions.

Of course, the negative installments are more of a concern. Your young mind so full of wonder and acceptance during those tender years only know to trust these so-called “negative truths”. L

Perhaps the authority's lack of knowledge on living a better life somehow got passed on to you and now you're living a life based on their "lacking beliefs” about you. You’ve become so identified with these imposing thoughts that you don’t even know you’re allowing them to stand in your way of who you are truly meant to be. You don't admire their life but you find yourself following their footsteps.

Perhaps it's time to break this pattern of living. Stop living with beliefs that derived from other people’s place of "lack". Instead, choose your own "abundant" thoughts. Focus on what makes you happy and don’t worry about what other people think. If you don’t stubbornly focus on your happiness first, you can’t share more joy with others.

So...how do you know what beliefs are running your life? Well, just look at what's going on in your life. Look for patterns, themes, listen to what you keep telling yourself. Be aware of your habitual thought patterns and see how they've been talking you in or out of things; and shine light on whether this "talking" has served you well or not.

I know I had to spend a huge chunk of my life unlearning what was instilled in my mind as a child; that I was stupid, ugly and didn't deserve to be loved. In order to heal mentally, physically, emotionally, and spiritually, I had to break away from this belief. It was a long process only because since youth, I was told I was a “slow learner” and so somehow I subliminally aligned myself to being a slow learner.

But none of these installments about me were even true. They were simply coming from people who lacked joy and inspiration in their own lives. Until I broke that pattern of negative belief by acknowledging it and practicing everyday to learn new, more rewarding thoughts in place of it, only could I create a paradigm shift and be here to share this today.

You don't have to take as long as I did to unlearn what isn't working and adopt new ways. You don’t have to learn the hard way and endure so much pain and suffering as I did. You can break negative thought patterns right now!

Today, my beliefs are mine. I deliberately chose them myself because of everything I've learned along the way. I no longer allow others to impose their thoughts on me. I'm so grateful for my new beliefs because they help me serve you better. J

I continually choose to live in a state of higher conscious-awareness; to help humanity heal through non-judgmental compassion and benevolent acceptance; to conduct myself from a place of present-moment grace; and to serve as a conduit for profound peace.

Make your new year a great one! Break negative patterns, and rid of limiting beliefs. Do what you've been wanting to do for so long… whatever that is. Do it once and for all!

Want some help to put everything into action and make your 2012 a year to remember? Check out free Life Classes on OWN. I know you will find something there that will light your fire and set you on the right track for the rest of the year! Happy new year, my dear friends! J

My heartfelt message for you going into the new year

Dearest Friends,

I've come to learn that no matter what kind of relationship you're in, a relationship is a place you go to give. It's not a place where you go to "deserve", or "owe". The latter two are not a thing of love but a thing of fear. If two people are in a relationship to give to one another, they would then have balanced their needs and wants, and given just a little more weight to the other's happiness.

In a true partnership, the kind worth striving for, the kind worth insisting on, and even, frankly, worth divorcing over, both people try to give as much, or even a little more than they get. "Deserves" is not the point. "Fair" is not the point. And "owes" is certainly not the point. The point is to make the other person as happy as we can, because their happiness adds to ours. The point is—in the right hands, everything that you give, you get. If both partners are in it to give to the other, then somehow life's inevitable challenges can become a much smoother, healthier, happier ride.

So for this holiday season, let's be reminded to not only give during the holidays, but to give all year... everyday. It doesn't have to be materialistic. A priceless gift of acknowledgment, understanding, compassion, even a smile, a hug... doesn't matter what it is or how you do it just as long as your intentions are truly to make the other person's day a little brighter without expecting anything in return. This unconditional way of being is the thing that makes you rich! Makes you feel alive! It can truly nurture your spirit and empower you like nothing else in this world can...

...I want to thank you for letting me into your homes and into your hearts through the videos, articles and news I share on Wellness With Penny.com. I'm grateful for your friendship and the inspiration it gives me to be able to do what I do. I hope that in some small way I've been able to nurture your mind, body and spirit through my work. Thank you for giving me the chance to do so.

Happy holidays to you and yours! I look forward to learning more and sharing more with you in the new year.

xoxo Penny

10-Minute Home Workout Series 7: Seriously Sexy Legs

Try this "Seriously Sexy Legs" workout I've put together to tear your legs up so they can build back stronger, leaner and meaner! J

Gentlemen, don't be fooled by the title of this workout — it's not designed just for the ladies. It's tougher than it looks! The best part? You can do it right where you are!

The many variations of squats combined with cardio intervals consisting of explosive plyometric-type moves is just the thing you need to challenge all your leg muscle fibers and target them from different angles; activate all your stability muscles and recruit other muscles you didn't even know you had!

Depending on the intensity you put into it, the cardio itself will get your heart racing for all the right reasons! So with all these methods combined, you'll burn a ton of calories while strengthening and sculpting some seriously sexy legs. :)

The list of leg exercises for this workout (in order from start to finish):

20 Squats 

10 Jump Squats

10 Burpees

20 Frog Squat (with Heel Raise)

10 Burpees (with 2 Forward Jump Squats and 2 Backwards Jump Squats)

20 Sumo Squats

10 Plie Jumps

20 Prisoner Squats

10 Burpee (with Wide Leg Jump Squats)

20 Reverse Lunge (with lean over and reach – 10 reps each leg)

10 Lunge Jumps

20 Snowboarders

20 Lateral Lunge Reach

20 Skater Glide Lunges

Make sure to perform an overall body warm up before going into this leg workout. Try running on the spot and jump jacks for a minute each. (To learn more, click here.) Then, introduce the exercises to the body by performing several reps of each move from the workout, moving through each one slowly, focusing on form, and allowing the body to warm up further and adapt to the moves. This can prevent injuries and help you move through the workout more effectively. 

For the next few weeks, you could try a 3-day-a-week plan. Example: do this workout on Monday, Wednesday and Friday. This is to allow enough rest time between the workout days so the legs can recuperate. However, in the first week, you may only be able to do this workout twice a week because you might feel really sore and will need extra rest days. So in that case, you could perform the workout on Monday and allow for full recovery and perform again on Friday. 

Please don't overdo the workout because the recovery days are very important as your legs will need those days to repair and come back even stronger and tighter. If you overdo it without giving it sufficient rest days, you might hinder the process. Saying this, however, if you're not hitting this workout hard, at high intensity, then by all means do it as often as you like. You could try doing it every other day, or try a two-days-on-and-one-day-off routine.

After some time doing the reps I suggested, you could try a different approach. Get creative so you don't hit a plateau. Try 50-second intervals with 10 seconds rest between each move. Change the time, sets and reps, and even add weights to add challenge. Don't be afraid to experiment!

Learn to challenge yourself and keep things exciting! You can repeat the entire workout for an extra set so to really challenge yourself and see results sooner. Yes, this workout will be more than 10 minutes depending on your fitness level. But I promise it will be worth every minute of sweet torture! :)

BONUS TIP:

Best thing to have after the workout is a protein shake. It can be plain old 100% iso whey protein powder mixed with water, or you can get fancier and make it a delicious smoothie. To find out more on why and how, just click here.

Join the Wellness Movement! Start here, right now, with this 10-Minute Home Workout Series 7: Seriously Sexy Legs.

**Click here if you missed the 10-Minute Home Workout Series 6: Bad to the CORE.

Beauty surrounds us each moment. Have you noticed?

Take time out to notice the beauty that surrounds you. We live in a world that is truly abundant. Don't miss out simply because you don't believe that this is so.. Please read this heart-felt story...


"In Washington DC, at a Metro Station, on a cold January morning in 2007, a man with a violin played six Bach pieces for about 45 minutes. During that time, approximately 2000 people went through the station, most of them on their way to work.

After about four minutes, a middle-aged man noticed that there was a musician playing. He slowed his pace and stopped for a few seconds, and then he hurried on to meet his schedule.

About four minutes later, the violinist received his first dollar. A woman threw money in the hat and, without stopping, continued to walk.

At six minutes, a young man leaned against the wall to listen to him, then looked at his watch and started to walk again.

At ten minutes, a three-year old boy stopped, but his mother tugged him along hurriedly. The kid stopped to look at the violinist again, but the mother pushed hard and the child continued to walk, turning his head the whole time. This action was repeated by several other children, but every parent - without exception - forced their children to move on quickly.

At forty-five minutes: The musician played continuously. Only six people stopped and listened for a short while. About twenty gave money but continued to walk at their normal pace. The man collected a total of $32.

After one hour:
He finished playing and silence took over. No one noticed and no one applauded. There was no recognition at all.

No one knew this, but the violinist was Joshua Bell, one of the greatest musicians in the world. He played one of the most intricate pieces ever written, with a violin worth $3.5 million dollars. Two days before, Joshua Bell sold-out a theater in Boston where the seats averaged $100 each to sit and listen to him play the same music.

This is a true story. Joshua Bell, playing incognito in the D.C. Metro Station, was organized by the Washington Post as part of a social experiment about perception, taste and people’s priorities.

This experiment raised several questions:

In a common-place environment, at an inappropriate hour, do we perceive beauty?

If so, do we stop to appreciate it?

Do we recognize talent in an unexpected context?

One possible conclusion reached from this experiment could be this:
If we do not have a moment to stop and listen to one of the best musicians in the world, playing some of the finest music ever written, with one of the most beautiful instruments ever made…
How many other things are we missing as we rush through life?"

If you knew the benefits of krill oil, you would take it, too!

Two of the best ways to improve your overall health is to increase your intake of antioxidants and omega-3 oils. Antioxidants are your body's way to neutralize free radicals, those harmful metabolic byproducts that damage cells and tissues throughout your body.

Scientific evidence has repeatedly demonstrated that antioxidants are key in the promotion of heart health, memory support and immune system support. Antioxidants also appear to play a role in helping to slow your signs of aging.

Although many foods contain antioxidants, today's poor-quality diets are nearly always insufficient in the full range of these beneficial free radical scavengers. That's why it's important to increase your antioxidant intake — through natural foods or quality supplement — as a valuable way to optimize your health.

This brings us to the main reason why krill oil (which contains omega-3 fatty acids) is becoming popular as a nutritional supplement. It contains an antioxidant called astaxanthin. The algae that krill eat produces the bright red pigment (astaxanthin) that gives krill and other crustaceans such as lobster and shrimp their reddish-pink color. 

Unlike many other antioxidants, astaxanthin crosses the blood-brain barrier, where it could theoretically protect the eye, brain and central nervous system from free radical damage.

People use krill oil for the same reasons they use fish oil, flax oil or other omega-3 fatty acids. Unlike fish oil, krill oil doesn't cause fishy burps or an aftertaste, a common side effect of fish oil. Also, krill oil contains higher amounts of astaxanthin than fish oil.

                   

So… just what are krill anyway?

Krill are small shrimp or prawn-like creatures that feed the world's most mammoth animals — the great whales. Toothless great whales gulp down huge quantities of krill to provide the energy they need to fuel their massive bulk.

A blue whale eats up to 8,000 pounds of krill each day during feeding season. These highly intelligent great whales aren't the only animals that depend on krill for their nutritional needs. So do seals, penguins, sea birds, squid and fish.

The hardy krill harvested from harsh Antarctic waters are so important they are considered a "keystone species", an organism upon which many Antarctic predators depend. These semi-translucent crustaceans congregate in dense masses or swarms that can turn the ocean's surface pink or red.

Together with plankton, krill make up the largest biomass on earth... one of the most easily renewable food resources available, an excellent nutritional source from an environmental perspective.

Unlike fish oils, pure krill oil carries omega-3s in the form of phospholipids -- liposomes or little packages that deliver the fatty acids directly to your body's cells.

Scientific evidence to date has shown that the safest and most effective carriers of EPA and DHA (the good fats found in omega-3 oils) are these phospholipids. They are the building blocks for your cell membranes, regulating cellular transport by functioning as "gate-keepers." In this role, they protect cell membranes from free radical attack.

Unfortunately, standard fish oils (and inferior krill oil brands) lack this phospholipid complex. Instead they contain omega-3 fatty acids in the less-beneficial form of free triglycerides.

So be sure to do your research when purchasing krill oil supplements. Find out what works best for you. As for me, I've chosen the TwinLab brand of Krill Essentials Omega-3 Cardio Krill Oil in softgel form. You can find out more and purchase this at Popeye's supplements store and SupplementsCanada.com.

How you perceive “reality” and “illusion” will change the quality of your life

Reality is all about perception

When you were born into this life, you probably learned that what you see in front of you is “reality.” But were you told that this is only partly true because reality is all about perception?

You and I could be looking at the same thing, person or situation, but it doesn’t mean that we will perceive or interpret it the same way. How we perceive something or someone becomes our “reality” – the factor that either motivates or discourages us. And the interpretation of reality that we choose to believe will inevitably affect the quality of the life we live.

We’ve been taught through generations, by society and authority figures, that what we see is real. Perhaps this is partly true, however, there’s more to this notion than meets the eye; and it is this missing part that isn’t really taught to us. We have to figure it out ourselves through trial and error.

And through heart-breaking trials and errors of my own, and of others, I have certainly made my share of valuable discoveries, and can today confidently share my experiences in hope to contribute to the quality of your life.

With that said, let me ask you this:

What if life could be even more rewarding if only you made a slight shift in the way that you think? Would you make this shift? Would you be open enough to adjust your perception of life?

It is the heart and mind
that controls the
external reality

What if what you see is not “reality,” but is only a vision that presents a challenge so that you are reminded to make the best decision you can, given the circumstances? What if what you see is an illusion, and what you choose is the ultimate reality? How would you live life then?

Would you spend time complaining and dwelling on the very displeasing thing that is happening before your eyes? Or would you see it as an opportunity to choose something that feels better to you?

You see, it is not what you see that creates your reality; it is the choices you make from what you see that creates your reality.

This means whatever displeasing thing you see, no matter how real it may appear to you, can only remain real if you choose to spend your energy (thoughts and emotions) there; in other words, you are most likely gossiping or complaining about it, and/or feeling strong emotions toward it. Simply put, you’re spending your energy in that “place.”

Whatever you spend your energy on can no longer remain an illusion. Instead, it becomes your reality.

And while you’re there – in this displeasing illusion you’ve given so much of your attention to – you begin to attract more events and people that don’t seem to be of any help to you either. And so, of course, this “illusion” then becomes even more of a “reality” to you.

So you see, the thing that matters most is not so much what you see, but what you choose. The minute you choose to direct all your attention to a subject, it has then become your reality. Without your attention to it, it remains less powerful, still somewhat of an illusion.

And even in making new decisions, keep in mind that it may not always be a choice that makes you happy right away. And that’s okay. It need only be a choice that makes you feel a bit better than the moment before.

In every moment, you can change
the course of an event by making
a different choice

Then from there, in that next moment, you choose the next thing that makes you feel a bit better than the moment before that. The key is to deliberately repeat this method of decision-making from one moment to the next, and not give up part way.

This kind of deliberate consistency can become very powerful as it creates a positive momentum. And slowly, but surely, these so called “little” steps will start to take shape in your favor.

These “little” steps are the moves that will set your sails in life. When you make a conscious effort to use what you see in front of you as an opportunity to set your sails in a direction of your choice, then, when the wind blows (as it always will), you can be certain to sail where you wish to go, more effortlessly.

As you go about your day, just remember: In every moment, you can change the course of an event by making a different choice. After all, it is the heart and mind that controls the external reality.

10-Minute Home Workout Series 6: Bad to the CORE

Finally! It's okay to be bad! Try this "Bad to the CORE" workout. Who knew being bad could be so good for you? ;) You only need 10 minutes to increase your strength and endurance, while tightening your core. A strong core can give you more power and stability in every move you make, whether it be in or out of the gym. So go ahead and be bad to the CORE!

Penny shares a workout from her series of 10-Minute Home Workout videos as part of her "Join the Wellness Movement" campaign. This campaign was created to motivate you to "move." To encourage you to consciously choose the things in life that fulfills your overall wellbeing. To inspire you to stay fit, stay strong and stay well in mind, body and spirit.

Join the Wellness Movement! Start here, right now, with this 10-Minute Home Workout Series 6: Bad to the CORE.

**Click here if you missed the 10-Minute Home Workout Series 5: Minute Madness.

Thought For Today: Don't be so hard on yourself...

Just when you think you got a grip on how life works and you're ready to be calm and confident… you trip! Or something doesn't go your way and you find yourself “losing it” all over again. And then, you get mad at yourself for it. Please stop. Don't be so hard on yourself…

Realizing your higher Self, attaining inner peace or achieving divine confidence... in other words, "being more spiritual," does not make you or me better or right. It simply makes us more aware. That is all. Nothing more. It is what you do with that awareness that determines the amount of joy you experience in life. With deep awareness, you can make better decisions.

I've come to learn that no matter how much we find our way again, we continue to lose our way at some point, only to have to find our way again. Sometimes this "down time" lasts only a few seconds, sometimes days, months or even years. And so I've come to realize through my own life's trials and tribulations that…

Life is indeed a continued journey of inquiring, discovering and re-discovering; fighting so you can get tired of fighting and so surrender to life's higher intelligence and divine order; losing so you can experience winning all over again; getting off track so you can again experience the joy of getting back on track.

Life is indeed a journey of losing yourself so you can experience and re-experience the deep peace and inner fulfillment that comes with finding your Self again. You will see for yourself no matter how "good" you get in life, you will still lose it at times. Just know that's okay. That's how life works; a journey of repeating joy, of discovering and re-discovering your state of balance again, and again.

This is the only way your spirit can build more courage, strength and wisdom. There is no other way. So embrace the paradox of life. Embrace the light and the dark… Light can only appear when it is dark, and darkness can only exist in the absence of light. In other words, both “good” (light) and “bad” (darkness) are necessary to create a whole picture. And so it is that you, too, have to be the “good” and the “bad” in order to be whole. See the irony here?

So don't be so hard on your Self. It isn't you, it is just the way life works. Don't fight it or over analyze it. Just embrace it and it will embrace you back tenfold. This much, I know for sure.

Try this tasty tomato snack with amazing health benefit

This video is dedicated to the fans in Italy, and Steve and friends from the prestigious Harbour Wellness and Fitness Club in Milan, Italy. Thank you for your following and continued support! Apprezzo tutti voi! The article for this video is provided below in English for those who don't speak Italian. :) Grazie!

Here's a delicious snack you can also have as a light meal when you're grazing through the day. Aside from its obvious yumminess, it is also less than 200 calories, nutritious, easy to make and will keep you satiated. Fresh, juicy tomato on toasted multigrain light rye bread.

• Lightly spray the toast with low-fat butter

• Place sliced, fresh tomatoes on the toast, and lightly spray again

• Sprinkle onion powder, sea salt, pepper, and cayenne pepper (if you like it spicy)

What exactly makes this snack so good?

The tomato carries a set of health benefits of its own including prostate cancer prevention and cholesterol reduction; it can serve as anti inflammatory and anti thrombotic (helps prevent blood clot); and has an alkalizing effect in the body (helps neutralize acidity in the body). 

Tomatoes are an excellent source of vitamin A (helps your skin, eyes and immune system stay healthy), vitamin C (helps your body fight infection, increase your iron absorption, maintain the health of your connective tissues, improve your skin, and reduce stress), and vitamin K (helps maintain the strength of your bones). 

They are a very good source of dietary fiber (keeping your cholesterol and blood sugar levels in check), and important minerals such as chromium, manganese, potassium, and vitamin B1. 

In addition, the high fiber bread helps stabilize blood sugar levels, helps in weight control, minimizes the risk of heart diseases and improves gut function. Not to mention, all the sprinkled flavors also offer a list of health benefits of their own.

Just for fun: Go ahead and add a 4-5 oz piece of salmon, and that would make this a tomato salmon opened-face sandwich! Salmon’s health benefits include loads of protein, B vitamins and good Omega-3 fats. With this, this delicious, healthy “snack” becomes a great meal for well under 500 calories! A great addition indeed! :)

10-Minute Home Workout Series 5: Minute Madness

Don't have time? Travel too much? Can't find a gym? Can't afford fancy equipment? No problem! You only need 10 minutes to increase your strength and endurance, speed up your metabolism, burn a ton of calories. And you can do it all, right where you are! No fancy equipment needed. All you need is you! 

Penny shares a workout from her series of 10-Minute Home Workout videos as part of her "Join the Wellness Movement" campaign. This campaign was created to motivate you to "move." To encourage you to consciously choose the things in life that fulfills your overall wellbeing. To inspire you to stay fit, stay strong and stay well in mind, body and spirit.

Join the Wellness Movement! Start here, right now, with this 10-Minute Home Workout Series 5: Minute Madness.

**Click here if you missed the 10-Minute Home Workout Series 4: Ten-acity.

Thought For Today: You and I are not so different...

We are all the same. Deep down, at the core of each and every one of us, we all have the same needs. We may be different in our approach, but that does not make us different. We all have the capacity to love and to hate, to be kind and to be destructive, to be hurtful and to be caring. 

Some people have so much battling in their mind, they may temporarily lose their way (or lose their Selves). It could very well be you, or me. So before we judge others who have done us wrong or do things we do not agree with, perhaps we should have some compassion and be thankful that life hasn't yet provoked us to show all our dark colors.

Though you may not have been pushed to completely unleash your distasteful side, it doesn’t mean that given the "right" circumstances, you wouldn't become "that" person you dislike. You are a better person to have compassion, understanding and deep acceptance that life is challenging for each of us... that you and I are equal, no matter what our exterior may show. Deep down we are no different. Whatever it is that we are doing, we are doing it because we all want to be happy, we all want to be safe, and we all want to be loved.

10-Minute Home Workout Series 4: Ten-acity

Penny shares a workout from her series of 10-Minute Home Workout videos as part of her "Join the Wellness Movement" campaign. This campaign was created to motivate you to "move." To encourage you to consciously choose the things in life that fulfills your overall wellbeing. To inspire you to stay fit, stay strong and stay well in mind, body and spirit.

Join the Wellness Movement! Start here, right now, with this 10-Minute Home Workout Series 4: Ten-acity.

**Click here if you missed the 10-Minute Home Workout Series 3: Four-tified.

Taste so yummy…and oh so good for you, too!

Healthy Homemade Sweet Potato Fries

These are so tasty you won’t believe you’re eating healthy! You may think nothing this good for you should taste so good...or be this easy to cook. But think again!

Not only are sweet potatoes sweet to your taste buds, but they’re also good for your cardiovascular health. They’re low on the Glycemic Index and are slowly released in your blood. This starchy root vegetable is a rich source of flavonoid anti-oxidants, vitamins, minerals, and dietary fiber that are essential for optimal health. Low in calories, zero fat, zero cholesterol!

This recipe below makes 6 servings.

Ingredients

                  5-6 sweet potatoes, cut into 1/2-inch-wide strips (I like leaving the skin on for extra flavor and nutrients)


                  2-3 tbsp olive oil, or coconut oil

                  1 tbsp Italian seasoning mix (optional)

                  1 tsp cayenne pepper (if you like it spicy)

                  1 tsp sea salt

                  1 tsp fresh ground pepper

Directions

• Preheat the oven to 425 degrees F (220 degrees C).

Mussels with thyme

and sweet potato fries.

• Place strips in a plastic bag (preferably a zip-lock bag), add olive oil, Italian seasoning mix, cayenne pepper, sea salt, and fresh ground pepper.

• Close and shake the bag until every piece is evenly coated.

• Spread the strips out in single layers on two large baking sheets.

• Bake for 20-30 minutes, or until crispy and brown on the outside and tender inside. Thinner strips may not take as long. Make sure to turn the fries over every 10 minutes while baking.

These healthy sweet potato fries are delicious no matter how you eat them. Try them plain, or dip in honey mustard sauce, ketchup, or even a little organic Greek yogurt with curry powder and a splash of hot sauce. I like mine with a little spicy salsa, or sometimes just with ketchup mixed with Sriracha chili sauce. Hmmm…yumm!