Category Blog

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Vegetarian Meal Prep Recipe | Healthy Lunch & Dessert Idea

 

Our Vegetarian meal prep recipe is great for both veggies and meat eaters with macros sporting a friendly 30g of carbs, 40g protein and 11g fats.

Bonus: That’s including a low-sugar dessert!


Ingredients

Box 1:

– 2 Handfuls of Mixed Salad

– Pickled Silverskin Onions, 12.5 g (drained)

– Quorn – Chicken Style Pieces 50 g

– 5 Green Olives

– 3 Boiled Eggs White

– 25g Raw Carrots, raw

Box 2:

– 170g Total 0% Fat Yogurt

– 10g Myprotein – Rolled Oats

– 40g Fresh Blueberries

– 6g Chia seeds

– 4g Organic Coco Nibs

Myprotein Zero Sugar MYSYRUP


Method

1) Cook your quorn according to packet and boil a couple of eggs.

2) Chop up your carrots whilst waiting – or use prepared carrot sticks for ease.

3) Once everything is cooled, pack all ingredients into the relevant Tupperware box.

Enjoy!


Macros

Calories – 370

Protein – 40g

Fat – 11g

Carbs – 30g

Sugar – 12g

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In my quest for anti-ageing I discovered a celebrity beauty secret, Skinbreeze and this is a ‘must-have’ facial treatment to try. The Skinbreeze Skin Rejuvenation treatment itself combines the five technologies of LED light therapy, Orbital microdermabrasion skin resurfacing, o2 infusion and o3 Ozone therapy into a single multifunctional treatment that is suitable for ageing and dehydration skin.
I recently had the Skinbreeze bespoke treatment at The Salon in London Bridge at Hay’s Galleria and during my consultation with my therapist Ana I described my skin concerns. Ana made me feel comfortable in the treatment room and gently cleansed and toned my face using Dermalogica skincare products before launching the Skinbreeze.

 

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Ana was very clear in explaining how the Skinbreeze system works and how unique Orbital Microdermabrasion is for skin. The crystal-free microdermabrasion technology of the Skinbreeze system gently removes the superficial layers of skin, clearing it of imperfections and impurities and leaving dull complexions bright, clean, smoother, fresher and more radiant. LED Light Therapy red and blue light therapy is incorporated into the facial to help to boost collagen, calm the skin during the microdermabrasion stage, neutralising bacteria and increasing circulation and skin cell renewal. The therapeutic properties of both lights reduce redness in order to help tackle congested skin.

Ana then introduces o3 Ozone Therapy a combination of thermal energy and oxygen enriched Ozone that has a dual action on the skin. It helps to firm and tighten the skin, reducing enlarged pores and stimulates tissue healing. Ana worked all over my face and spent extra time on eye lifting. You can feel this part of the treatment working and there is a warm sensation on the skin and you can smell the Ozone. This stage causes the collagen and elastin fibres to shrink which produces a skin tightening effect. During this part of the facial treatment o2 infusion bursts of air help to drive specially formulated Skinbreeze skincare serums that contain hyaluronic acid are gently pushed deep into the lower layers of skin. This non-invasive step enhances the effectiveness of the active ingredients which rehydrates the skin, plumps and smoothes lines and wrinkles and provides a painless, needle-free alternative to dermal fillers.

 

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Towards the end of the Skinbreeze facial the Hydro Mask a cooling hyaluronic acid and collagen gel mask is applied to my face. LED light therapy is reintroduced to massage over the mask and has a soothing and calming action that immediately replenishes dehydrated and sun damaged skin helping to smooth and soften the appearance of fine lines and wrinkles.
Ana finishes with the o2 Spray, a fine mist that is sprayed over the entire face which gently refreshes and calms skin. The o2 Spray intensively hydrates and replenishes skin moisture levels after orbital microdermabrasion.

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After having Skinbreeze my skin looked amazing and rejuvenated and much more youthful and that was just after having one Skinbreeze session. Three days have passed and my skin still looks radiant! I’m hooked and will definitely be introducing the facial into my beauty regime.

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Try the Skinbreeze Anti-Ageing 90 minute facial at £90 The Salon Hay’s Galleria, Tooley Street, London SE1 2QJ
www.thesalon.london

 

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About one month ago I had the pleasure to meet Dr Ana Bosco, Dentist with special interest in Aesthetic Dentistry and Dental Prosthesis, she was Graduated as Surgeon Dentist in Brazil in 1990. Continuing her studies, she concluded two postgraduate courses in Restorative Dentistry and in Public Health. In 1999 completed a Master’s degree in Restorative and Aesthetic Dentistry at USP – Brazil. Also, she was a professor of Restorative Dentistry in two universities for 16 years in Brazil. While living in Portugal, she achieved a Master’s degree in Dental Medicine at ISCSN.

Ana has lived and worked in London for about 3 years. She offered me teeth whitening and hygienist treatments  at Stonehealth Clinic, a premier private health care clinic, in the City, Greater London.

On my first visit couple of weeks ago, I had my hygienic treatment, x ray and frames taken to do my whitening trays.

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At the clinic, I felt very welcomed and relaxed.

Last week I was back to see Dr Ana and have my Whitening Boutique kit.

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This is a very easy to do home treatment. Will be back this Friday to follow up my progress.

The hygienist treatment is priced at £30 15 minutes, £55 30 minutes

Whitening Treatment

£350.00 BOUTIQUE Whitening  (home kits)

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HOME

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Last week I had the pleasure of meeting the celebrity facialist Chelseé Lewis who is based at the prestigious Nicky Clarke Mayfair salon. Chelseé specializes in the CACI Ultra facial and she invited me to try the treatment out which is dubbed as a celebrity beauty secret and is Jennifer Lopez’s beauty secret. And if it’s good enough for J-Lo then it’s good enough for me! The aroma in Chelseé’s salon was absolutely divine and was so relaxing. So much so that I kicked off my heels and jumped elegantly on the couch and was ready for the pampering.

Those who know me and have followed my dramatic weight loss journey will know the effort that it has taken for me to lose the pounds and achieve the ideal body that I have longed for. I am pretty happy with the shape that I am in. However due to the rapid weight loss on my body, my face started to show sagging. Chelseé assured me that by having the CACI microcurrent treatment will be like having a non-surgical “facelift” and it will help to improve my facial muscles and works on re-educating each and every facial muscle. CACI are famous for their technology and use tiny electrical impulses to lift and tone the facial muscles, whilst improving skin elasticity and reducing the appearance of fine lines and wrinkles.

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Included in the non-surgical facial treatment is the unique wrinkle comb applicator combining the synergy of LED red and blue light therapy stimulation and high frequency microcurrent that is used to instantly plump out and soften deep lines and wrinkles, providing a needle free alternative to collagen injections and other dermal fillers.

After having the CACI facial toning I could see an instant result. My face looked lifted especially around my jawline and my face looked like it had a work-out and my skin was glowing! I really recommend this treatment and will be booking in with Chelseé to have a course.

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The 1 hour CACI Ultra Non-Surgical facelift with Chelseé Lewis is priced at £95.00

www.chelseelewis.co.uk

www.caci-international.co.uk

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Hello boys and girls, how are you doing?! Hope you are doing AMAZINGLY well! So, here is Joana again and this last Sunday I went to one of my favourite areas in the UK and I want to share with you guys my personal experiences. If you like Vintage shops, clothes or simply the “style” as I do you will AB-SO-LU-TE-LY loooove Portobello Road!

To begin with, there is a super nice store called “Retro Woman”, where you can find everything from brands we love like Chanel, Prada, Burberry, Louboutins shoes and Valentino’s for a good price and in very good condition! Follow some of my spots at this store:

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So basically you can find everything and also downstairs you have a “bargain area” with brands like Ralph Lauren, Karen Miller, Michael Kors. If you have some items you don’t use anymore they buy or trade from you – you just need to go downstairs and talk to the lovely Italian girl that is always there to help you!

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Walking from there to the Portobello Market I found another very busy store for accessories, called “Hirst Antiques”. This is THE paradise for Vintage addicts because of the enormous variety of things, ranging from fine vintage jewelry to plastic bling-blings. You just have to find some time and patience to “go for it”! It’s a very enjoyable experience going in the store and seeing everything (at list “everything” you can)…

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Continuing the walk you will see loads of vintage furniture being sold because on Sunday is officially the “Vintage day” and there are some independent outdoor stalls in the middle of the street selling cutlery, old cameras, classic books and rare jewelry like vintage diamond rings from Victorian Era (I had to get one of this because of my obsession for diamonds and history) everything very well priced so there so no need to feel guilty at all!

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There is another store worth mentioning, which is the “Goldsmith Vintage”. This one is really for Vintage lovers and eccentric people, not brands items but veeeery fashionable things that you would never find in a regular shop. Loved it!

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To finish in high style the most famous and admirable store for Vintage clothes and accessories all over the UK is this one: “One of a kind” – that’s really one of a kind when it comes to vintage. The clothes are organized by tags because they also do fashion exhibitions at the main museums.  Also whenever you go to the store you don’t waste your precious time because you will be able to know exactly where the century style you are looking for is.  One more interesting curiosity about this fabulous store is the fact that celebrities such as Kate Moss, Victoria Beckham, Naomi Campbell and Fashion Designers such as Jean Paul Gautier and Tom Ford are regulars there, either dropping fashion icons or just visiting the very eccentric owner Jeff. He is “one of a kind” and when I was passing through he was just being photographed in front of the store with a not obvious costume maybe for some fashionable magazine.

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Continuing at the amazing store the thing I liked most is the variety of nice and selected items you can find. I would suggest if you want a very rare fashion unicorn you should definitely go there and you would probably find it! Also if you don’t have time just go online because they ship worldwide now! Well done!!! That means you can have a Vintage Chanel bag from 18 century whenever you are in the world! This is my favourite spot and I had the pleasure of meeting the very lovely model  @missjosephine who is part of the exotic and not conventional team.

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So guys, I really hope you appreciated my experiences and if you are in the UK don’t miss the opportunity to go to the amazing Vintage hot spots I mentioned in this post.

If you want to be more close to me and my going around and fashion spying just follow me on SnapChat: casadajoana I am always there updating! See you soon and stay GORGEOUS!

 

Xoxo bisous beijinhos

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green-juice

Whether cleanses are your thing, or you just prefer to consume an abundance of fruits and veggies by juicing each day, these healthy juicing recipes will aid in nourishing and ridding your body of toxins.

ULTIMATE GREEN JUICE

I drink this juice every time I feel bloated or in need to cleanse my body. The base is celery, which is a little known nutritional powerhouse. It’s loaded with potassium, folic acid, magnesium, calcium, iron, phosphorus and essential amino acids. On top of all that, it’s one of the most alkalinizing things you can put in your body. To the celery, I add kale, green apple, parsley, lime, lemon and ginger, creating an extremely potent, detoxifying cocktail.

INGREDIENTS:

1 bunch celery
4-5 kale leaves (preferably lacinato)
1 green apple
one big handful of flat leaf parsley leaves
1 lime
1 lemon
1 inch of fresh ginger

 

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BEET APPLE AND BLACKBERRY JUICE

Beet juice is a powerful cleanser of the blood, and highly nutritious. It’s full of folate, manganese potassium, iron and Vitamin C. To the beets, I add apples, blackberries and ginger, creating a deep red and delicious elixir.

INGREDIENTS:

3 small beets
2-3 apples
8 oz. blackberries
1/2 inch fresh ginger

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GARDEN GREEN COCO

Coconuts are packed with potassium and electrolytes, says Helms, which makes them great post-workout drinks, and ideal for summer.

INGREDIENTS:

1 young Thai coconut
1 handful of green kale
1 handful of spinach
½ banana

Instructions:
Crack open coconut  and pour the coconut water into a blender. Remove coconut meat with a spoon and add to blender or can buy already packed coconut and bottle coconut water. Add kale, spinach, and banana. Blend on high for 30 seconds. Pour smoothie into the coconut and serve with a straw.

SPICE-C JUICE

INGREDIENTS:

1 quarter fresh pineapple
1 orange
1/2 handful cilantro
1/2 small jalapeno, seeded

Electric Green

INGREDIENTS:

1 cucumber

1 cup parsley
1 cup spinach
2 green apples
Super Detox:
2cm fresh turmeric
¾ cucumber
½ lime
1 green apple
2 beets
1 cup spinach

I hope you enjoy the the Detox Juices and have a blessed week

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Porridge always been my favorite breakfast when I started my transformation, These brilliant porridge recipes will give you great ideas to jazz up this breakfast favorite. Fruity, syrupy or nutty – give it a go

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Porridge Recipes

For basic porridge (base recipe):

Ingredients

  • 160 g rolled oats
  • 600 ml milk, organic soya milk or water

Method

  1. Place the oats and the milk or water in a large pan over a medium heat.
  1. Bring to a steady simmer for 5 to 6 minutes, stirring as often as you can to give you a smooth creamy porridge – if you like your porridge runnier, simply add a splash more milk or water until you’ve got the consistency you like.

For blackberry and apple porridge

  • 1 apple
  • 2-3 tablespoons runny honey, to taste
  • 100 g blackberries

Method

  1. Pull off the apple stalk, then use a box grater to coarsely grate it onto a chopping board (core and all).
  1. Stir the grated apple and most of the honey through the porridge for the last few minutes of cooking.
  1. Squash in most of the blackberries, then serve with the remaining scattered on top and the remaining honey drizzled over.

For banana, almond and cinnamon porridge:

Ingredients:

  • 2 ripe bananas
  • 30 g flaked almonds
  • ½ teaspoon ground cinnamon
  • 2 tablespoons poppy seeds
  • 2-3 tablespoons maple syrup or runny honey , to taste

Method:

  1. Peel, then slice the bananas on a chopping board (I like to cut mine at an angle).
  1. Add the almonds to a small non-stick frying pan over a medium heat (there’s no need for oil) for 3 to 4 minutes, or until lightly golden, stirring occasionally.
  1. Stir the cinnamon, poppy seeds and most of the maple syrup or honey through the porridge.
  1. Serve with the bananas and toasted almonds on top and the remaining syrup or honey drizzled over.

For apple, maple syrup and pecan porridge:

Ingredients:

  • 1 apple
  • 30 g pecans
  • 2-3 tablespoons maple syrup, to taste
  1. Pull off the apple stalk, then use a box grater to coarsely grate it onto a chopping board (core and all).
  1. Snap the pecans up into little pieces, then add them to a small non-stick frying pan over a medium heat (there’s no need for oil) for 3 to 4 minutes, or until lightly golden, stirring occasionally.
  1. Stir the grated apple and most of the maple syrup through the porridge for the last few minutes of cooking.
  1. Serve with the toasted pecans on top and the remaining maple syrup drizzled over.

 

NUTRITIONAL INFORMATION

Basic porridge – 226 kcals, 5.6g fat (2.2g saturated), 9.9g protein, 31.7g carbs, 7.2g sugar

Banana, almond and cinnamon porridge – 386 kcals, 12.2g fat (2.8g saturated), 13.5g protein, 51.9g carbs, 26.1g sugar

Blackberry and apple porridge – 283 kcals, 5.7g fat (2.2g saturated), 10.3g protein, 44.3g carbs, 19.8g sugar

Apple, maple and pecan porridge – 312 kcals, 10.9g fat (2.6g saturated), 10.8g protein, 39.8g carbs, 14.7g sugar

 

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Hi people, this is a new project we just about to start right now. In this blog we’re going to talk about things we like such as Beauty, Fashion, Lifestyle, Healthy Treatments. Basically everything that is trending now!

Written by Joanna, a Cool Hunter Brazilian Blogger who graduated in Fashion Design and is also Angela’s Personal Stylist. This glamorous girl who thinks she lives in the 50’s and loves talking (maybe too much) will give her personal and very honest opinion of everything with a great sense of humor. Thus, this blog is for you guys to enjoy and have a delightful time feeling the atmosphere of our super busy lifes around the world and hope you have loooooads of fun with us! We’ll back soon with some news! Stay tuned and stay fabulous…

XoXo Beijinhos Besos Bisous!

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When reading or hearing about low-carb diets, you may have heard the term “ketogenic diet”. Increasingly, people have questions about this. Are all low-carb diets ketogenic? Is that a good thing or a bad thing? What constitutes a ketogenic diet? What are the advantages and disadvantages of a ketogenic diet?

Low-Carb Diets are Not Always Ketogenic Diets

The biggest factor in whether or not a diet is ketogenic is how low in carbohydrate it is.

A moderate reduction in carbohydrate can be very helpful to a lot of people, but it won’t be ketogenic. In What is a Low-Carb Diet?, I outline three approaches to low-carb eating, only one of which focuses on ketosis as a goal throughout the diet. Diets such as the Atkins Diet start out as a very low-carb ketogenic diet, but as people add carbohydrate, many or most will be eating too much carbohydrate to be in ketosis. It is probably more accurate to talk about “the degree to which a diet is ketogenic” rather than “whether or not a diet is ketogenic”.

What is Ketosis?

Ketosis means that the body is in a state where it doesn’t have enough glucose available to use as energy, so switches into a state where molecules called ketones are generated during fat metabolism. Ketones can be used for energy, and have a special property — they can be used instead of glucose for most of the energy needed in the brain, where fatty acids can’t be used. Also, some tissues of the body “prefer” using ketones, in that they will use them when available (for example, heart muscle will use one ketone in particular for fuel when possible).

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Does Ketosis have any Negative Effects?

The ketosis produced by fasting or limiting carbohydrate intake does not have negative effects in most people once the body has adapted to that state. The confusion on this point is mainly due to the fact that people who lack insulin, mainly Type 1 diabetics or insulin-dependent Type 2 diabetics, can get into a dangerous state called diabetic ketoacidosis. In ketoacidosis, ketones levels are much higher than in the ketosis produced by diet. The ketosis caused by diet has been referred to as dietary ketosis, physiological ketosis, benign dietary ketosis (Atkins), and, most recently, nutritional ketosis (Phinney and Volek), in an attempt to clear up possible confusion with ketoacidosis.

A second source of confusion is that there is a transition period while the body is adapting to using fats and ketones instead of glucose as its main fuel. There can be negative symptoms during this period (fatique, weakness, light-headedness, headaches, mild irritability), but they usually can be eased fairly easily. Most are over by the first week of a ketogenic diet, though some may extend to two weeks. Athletes who closely track their performance may notice more subtle effects up to 6-8 weeks from the start of the diet, and there is some evidence that it may take even longer, up to 12 weeks, for 100% adaptation.

Why Do People Go on Ketogenic Diets?

Ketogenic diets are becoming more popular, and for a variety of reasons. In addition to weight loss, they are beginning to be studied as a treatment or prevention for other conditions. They are already well-established as a treatment for epilepsy, and researchers are interested in uses for other neurological conditions.. A June 2013 paper in the European Journal of Clinical Nutrition listed the following conditions as possibly being helped by ketogenic diets:

Strong Evidence
  • Epilepsy
  • Overweight and Obesity (weight reduction)
  • Type 2 Diabetes
  • Cardiovascular Risk Factors (particularly improving triglycerides, HDL cholesterol, and patterns of LDL cholesterol most associated with arterial plaque)
Emerging Evidence (some evidence with more research in progress)
  • Neurological Diseases other than epilepsy, including Parkinson’s Disease, Alzheimer’s Disease, narcolepsy, brain trauma, and amyotrophic lateral sclerosis
  • Polycystic Ovarian Syndrome
  • Acne
  • Some types of cancer (especially, perhaps, some types of brain cancer)

In addition, some athletes are experimenting with using a ketogenic diet to enhance endurance.

 

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What Do People Eat on Ketogenic Diet?

(The Ketogenic Diet for Epilepsy is a special case of a ketogenic diet. The following are more general guidelines for ketogenic diets.)

Carbohydrate – Most of what determines how ketogenic a diet is how much carbohydrate is eaten, as well the individual’s own metabolism and activity level. A diet of less than 50 or 60 grams of net (effective) carbohydrate per day is generally ketogenic. However, athletes and people with healthy metabolisms may be able to eat 100 or more grams of net carbohydrate in a day and maintain a good level of ketosis, while an older sedentary person with Type 2 diabetes may have to eat less than 30 net grams to achieve the same level.

Protein – When people first reduce carbohydrates in their diets, it doesn’t seem as though the amount of protein they eat is as important to ketosis as it often becomes later on. For example, people on the Atkins diet often eat fairly large amounts of protein in the early stages and remain in ketosis. However, over time some (perhaps most) people need to be more careful about the amount of protein they eat as (anecdotally) the bodies of many people seem to “get better” at converting protein into glucose (gluconeogenesis). At that point, each individual needs to experiment to see if too much protein is throwing them out of ketosis and adjust as necessary.

Fat – Most of the calories in a ketogenic diet come from fat, which is used for energy. The exact amount of fat a person needs to eat will depend on carbohydrate and protein intake, how many calories they use during the day, and whether they are losing weight (using their body fat for energy). Depending on these factors, somewhere in the range of 60-80% of calories will come from fats on a ketogenic diet (even up to 90% on, for example, the Ketogenic Diet for Epilepsy). People tend not to overeat on diets this high in fat, so calorie counting is rarely necessary.

When eating this large amount of fat, you can imagine that the types of fats consumed is very important. Many authors advise steering clear of oils that are high in polyunsaturated omega-6 fats (soy, corn, cottonseed, safflower, etc). Dr. Stephen Phinney, who has been doing research on ketogenic diets since the 1980’s, has observed that people don’t do as well when they are consuming a lot of these oils (mayonnaise and salad dressings are a common source). This could be because omega-6 fats can be inflammatory, especially in large amounts, or some other factor, but people didn’t feel as well or perform as well athletically in his experiments.

On the other hand, fats high in medium-chain triglycerides, such as coconut oil and MCT oil are often encouraged, as these fats are easily turned into ketones by the body. In general, people on ketogenic diets tend to consume a lot of foods high in monounsaturated and saturated fats such as olive oil, butter (often butter from grass-fed cows is recommended), avocado, and cheeses. The “high oleic” types of safflower and sunflower oils (but not the regular forms of these oils) are also good choices, as they are high in monounsaturated fats and low in polyunsaturates.

Sample Menus

Soon I will be sharing 12 days of nutritionally-complete low-carb menus, all under 50 grams of net carbohydrate per day. They are a good place to get an idea of what a ketogenic diet could look like. However, they are going to be too high in protein for some people to remain in ketosis, and some of them may be a little high in carb if you have very poor carb-tolerance. Ketogenic diets always have to be tailored to the individual.

Should I Measure My Ketones?

Depending on your goals, you may not care. If you are on a low-carb diet and getting the benefits you hoped for, worrying about how high your ketones are may just add a level of complication you don’t need. Most low-carb diet authors don’t recommend bothering with it. Even many of those who think a ketogenic diet is a good thing just assume that a very low-carbohydrate diet (under about 50 net grams of carbohydrate) is ketogenic. On the other hand, many people have found that monitoring their ketones, at least for awhile, provides valuable information.

How Long Does it Take to Get Into Nutritional Ketosis?

It varies, but it often takes 2 to 4 weeks to consistently achieve the target ketone levels of nutritional ketosis, especially because diet tweaking is often necessary.

How High Should My Ketones Be?

People who have studied nutritional ketosis generally advise shooting for a target of a blood ketone level of .5 mmol/L – 3 mmol/L, though it can go as high as 5 without problems.

How to Measure Your Ketones

Measuring blood ketones is the most reliable method. There is a home blood test you can use, but the strips can be very expensive. An alternative is to measure ketones in the urine with a dipstick test, which is much more accessible and inexpensive. However, this method is much less reliable and as time goes on and the body adapts to ketosis, it becomes even less reliable. On the other hand, I know a couple of people who have been measuring urine ketones for years and still find value in it.

  • How to Measure Your Urine Ketones
  • How to Measure Your Blood Ketones

Why Might it Be Worth Knowing my Blood Ketones?

As more long-term low-carbers are trying this, some are finding that they are able to break stalls in their weight loss. Probably the most famous person to do this, Jimmy Moore, was able to lose some weight he had initially regained and then go on to lose even more. However, some people find that it is more difficult for them to stay in this state than they are willing to deal with. In any case, if you try it, it will teach you something about how your body works that you may not have known before.

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“Change” 

Look at me, you see no more tears, you only see joy,

You see no more pain, but the effort was insane,

You see no more doubts and fears, only commitment and motivation, perseverance to see it through, don’t slow down, just up your gears, face yourself, face your demons, your change is up to you…

Set your mind, set your heart, set your plan, change your inner self, reflect the inside on the outside, turn your shame into pride, run, diet, exercise, do not hide…..

Choose to change your choices, to become who you really are, you need to let go of your old self , you are important, respect yourself, project what you see of yourself, look in the mirror and start reflecting want you admire, transformation is the continuation of dedication and sacrifices, do not leave that change to luck, work out and stop rolling those dices, so change your days, change your night, change your life, embrace your sacrifices….

Nothing will happen without a change, so change your conduct, change your bad habits, change your attitude and behaviour, change to love, love yourself, let the hard work becomes your lifestyle, without a change nothing becomes different, you are that change, look at life at long distance, change your range, it is not going to be easy, but do not give up, bend or bow, no more excuses, thinking how, just decide, decide to change and change to start now!…

End

By Poeta: Carlos Azevedo

Dedicated to and Inspired by Angela Crickmore 

June 22nd, 2015 

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