Upper Body + Cardio Boot Camp Workout


Happy Monday, guys!  I know I’ve been a bit MIA, but it’s because I have been expanding my writing career over the past two months.  I have been contributing my writing to some new sites (including my first published Huffington Post essay!).

I also started a second blog, which is quite different from this one.  It’s called ErIntuition, and it’s a much, much lighter side to yours truly.  It’s not a blog about wellness; it’s just a place where I blow off steam and talk about things like hair, tv shows, and anything that comes to mind.

I love writing about fitness, mental health, and nutrition, but I’ve got another side to me that sometimes needs to blow off steam and I thought this blog might not be the best place for it.  If you like my sense of humour, however, you should give it a read!

Anyhoo, back to today’s post!  I’ve been super duper busy, so my personal workouts have become a bit more intense and fast-paced.  Honestly, even trainers get the blues and winters are just the damn pits.  I don’t know how the weather is where you are, but here in Glasgow, I am so over it.  It’s cold, rainy, windy (I’m talking, like, Dorthy’s house is about to fly to Oz windy) and just slippery.  I love doing my workouts outdoors, so, for me, this weather is just awful!

For this reason, I have created a series of 25-minute workouts that can be done indoors with little space and equipment.  These exercises may look simple enough, but they work up a serious amount of sweat and burn a phenomenal amount of calories.  Today’s workout is an Upper Body + Cardio Boot Camp workout.
Bootcamp Cardio Workout

[Tweet “Need a quick and effective indoor workout? Try this Upper Body + Cardio Boot Camp Workout #FitFluential #MondayMotivation via @BeetsPerMinute”]


Please consult your physician before starting this or any workout program!

What’s your favourite weatherproof indoor workout?

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Send Your Heart This Valentine’s Day

Happy Saturday and Valentine’s Day Eve!  Now, I’m not one to go mad about Valentine’s Day.  I agree that flowers and love and all that good stuff are nice 365 days a year.  Believe me, I spent my fair share of V-Days drinking wine straight out of the bottle and telling people holding hands that they are rude.  I’ve become less bitter.

…Okay, I still drink wine straight out of the bottle (on occasion!).

Anyhoo, if you want to send something cool and unique to a loved one this Valentine’s Day, there’s a really cool app created by ASDA called, “Send Your Heart” App and it sends your actual heartbeat in a musical message via your phone.  It’s super cool!

I sent one to Luke via text message and this is what it looks like.

ASDA #SendYourHeart App

When you press on the play arrow in the center of the heart it plays your actual heartbeat along with the beat of music.

It’s a fun and easy way to send love out to people on Valentine’s Day and it’s great for people who live far away but are always near to our hearts.  Great for expats like yours truly!

Pretty sweet, right?

The app is free and can be installed on both Andriod and iOS.

[Tweet “I’m using #SendYourHeart to send loved ones valentine’s day cheer with @asda Find our more here via @BeetsPerMinute #ad”]

Who will you send your heartbeat to this Valentine’s Day?

***This post is part of a sponsored campaign through the BlogHer Social Media Influencer program for ASDA’s Send Your Heart app.  Even though I will be compensated for my participation, all opinions are my own.   

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Intention: Smile

Let your smile change the world but don’t let the world change your smile.

We’ve heard a million sayings about the power of smiling, but so many of us walk around looking stoic and closed off.

Years ago, when I was working in Harlem, I used to walk past this one homeless man every single day.  I was constantly wearing my headphones and looking forward and focused at all times.  Until one day, when I forgot my iPod and had to experience the walk from the subway to my office.  I walked past the same man I had walked past for weeks but this time, he said, “good morning” and so I said good morning back.  He quickly replied, “Atta girl, you never smile, and you have got a whole lot to smile about!”  I’m not going to say I smiled every single walk from the train to my office from that point forward, but a good morning to this man was in order every time I walked by him.

The power of our smiles are an underestimated but untapped happiness resource we all have at our disposal.  Studies have shown that people who smile regularly and often lead happier and more connected lives.

For instance, did you know that smiling is contagious?

Here are  some other facts about smiling:

  • Smiling makes you appear more attractive to others.
  • Smiling can instantly improve your mood and the mood of those around us.
  • Smiling can boost our immunity.
  • Smiling activates neuropeptides that send messages of happiness throughout the body causing a chain reaction of the release of endorphins, dopamine, and serotonin which relax your body and naturally lower your blood pressure.

So slap on a happy grin! 🙂

Daily Intention Workout #12

Daily Intention Workout Challenge

[Tweet “Daily Intention Workout Challenge #12 — Smile. Do you know just how good for you smiling is? #Smile #SelfImprovement via @BeetsPerMinute”]

Daily Intentions Workout Challenge


How often do you smile?

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Intention: Joy

Pleasure is always derived from something outside you, whereas joy arises from within.

-Ekhart Tolle

Joy is not just a word used during the holiday season.  Joy is a something we all need in our lives 365 days a year.  The word joy comes from the Latin word gaudere which means “rejoice” — which means to show great delight.

Today’s intention, joy, is to find the happiness and good in what you have to be thankful for in your life right now.  It’s about finding your true happiness.  

You may be thinking if being happy is so easy, why are so many people so miserable?  The reason so many people are unhappy is because they are always searching outside of themselves for what brings them happiness.

If you regularly require other people’s approval, you’ll never find happiness in loving yourself.

If you typically expect things to bring you happiness instead of finding pleasure in the things you have already available to you.

If you constantly worry that you’re not living your life’s passion, you’ll never truly find it.

(By the way, here’s an amazing TED Talk by Terri Trespicio called, “Stop Searching for Your Passion.”)

We can embrace more joy in our lives by small acts such as starting a new hobby, having kind conversations with yourself, and volunteering to a cause that helps others.

Being in service to ourselves and others is where our real joy begins.

Daily Intention Workout Challenge

[Tweet “Daily Intention Workout Challenge #11 — Joy. Do you know how to find the joy in your life? #joy #happiness via @BeetsPerMinute”]

Daily Intentions Workout Challenge

How will you discover the joy within yourself?

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Intention: Gratitude

Be thankful for what you have; you’ll end up having more.  If you concentrate on what you don’t have you will never, ever have enough.

-Oprah Winfrey

Oprah is such a wise lady.  I’m not saying this because, well, she’s Oprah, but because if anybody on this planet can attest to what possessions can and can’t bring you, it’s Ms. Winfrey.

I used to be envious of people who had more material possessions than I do.   Seriously, so guilty.  I’ve come to realize that the only way to be truly happy with life (regardless of my circumstances) is to appreciate all that I do have.  We could always “have more” or “have better” in our minds, but that’s the only place where this train of thought runs true.

Gratitude is the quality of being thankful; readiness to show appreciation for and to return kindness.   Every day that we wake up and have bodies that don’t fail us, we need to show appreciation.  Our gratitude is the appreciation of having friends, loved ones, food to eat, and shelter.  Gratitude is giving to others through the gifts that we have.

When we know what we have and appreciate it, the less we desire to fill our lives.

Some of the ways you can practice the intention of gratitude

  • Compliment others or make positive statements/observations about the environment around you.
  • Minimize gossip or critical statements for 48 hours.
  • Discover what you can learn from any “negative” situations you may encounter and how to use that lesson in the future.

Today’s Daily Intention Workout #10

Daily Intention Workout Challenge

[Tweet “Daily Intention Workout #10 — Gratitude. What are you grateful for in your life right now? #Gratitude #SelfImprovement via @BeetsPerMinute”] 

Daily Intentions Workout Challenge

How do you express gratitude?

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