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post binge workout

11/27/2017

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Is working out the first thing on your mind after an indulgent weekend?  After a couple of days out of routine, it is hard, so hard to pull together the motivation to fight the lethargy and do anything.  But, if we don't find that motivation somewhere, getting back on track may come 20, 30 or 50 pounds later.  Just try pulling on some fitting pants you work last week (not the stretchy kind)?  If they are super uncomfortable, that can be motivation enough!

Step 1: Start Slow

No matter who you are, your body is going to feel it after a night or nights of heavy eating and drinking. You're going to be lacking energy, as your body will have spent most of the night or last couple nights digesting all of the food and drink you consumed over the weekend.  

Getting your body back up to speed definitely will feel like a challenge, but it is totally possible.  The idea it to start slow and ease into it.  Not only will you be able to get through the workout, you won't hurt yourself! 

Step 2: Get in Your LISS

Low-impact steady state (LISS) aerobics will help to get your body working, your blood pumping and your digestive system rolling. Start out with walking or a bit of cycling--stationary bike or regular bike both work.

Start your LISS slowly, at a leisurely pace. You may be pretty low on energy, so let your body catch up with the workout you're doing. After about five minutes, you'll start to feel better, and it's time intensify a bit (speed up or add resistance). Within 10 minutes, you can probably be up to speed--which you should then sustain for the next 15 to 20 minutes for the proper aerobic workout.​


Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
Step 3: Time to Train
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Once you've gotten in your aerobics, it's time to hit the weights for your muscle-building routine. You may not have enough energy for a HIIT workout, or for a full-on bodybuilding workout that leaves your muscles shaking and drained. Instead, go for a circuit training routine that will hit all of the muscles in your body and burn away all those food calories.

Your circuit workout (10-12 reps) should include (in the following order):

Bench presses
Standing rows
Lunges

Military presses
Barbell curls
Squats

Tricep extensions
Cable pull-downs
Leg presses


Do this circuit routine twice, and your body will feel so much better!

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

Step 4: Digest Well
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Your digestion is going to be under construction after a heavy meal or binge weekend, so it's important that you drink a lot of water and find a way to detox all that alcohol and food.  A great way to detox is drinking Iaso Tea from Total Life Changes.  Iaso Tea is gentle and works great - this is my go to product!

Be diligent in caring for you body, it's the only one you have!  Bodynista
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thanksgiving leftovers healthy recipes

11/24/2017

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It's the day after Thanksgiving, Black Friday and you are probably wondering why you may have overdone it yesterday... Me too!  But instead of discarding all the leftover food because it gives you flashbacks from over indulgence, repurpose those leftovers for some healthy meals!  Below are some great healthy recipes that take some Thanksgiving staples and transform them into healthy lunches and dinners.
Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

1. curried sweet potato soup
2. low fat turkey melt
3. roated potato and bean salad
4. turkey soup with garlic & rice
5. baked eggs with stuffing
6. turkey tacos
7. root veggie chilli
8. turkey hash
9. turkey wraps
10. roasted pumpkin wedges


​Go ahead and give a couple of these a try - I know I will!  Turkey tacos - here we come!!!!
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skinny crockpot recipes to fall in love with!

11/17/2017

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I don't know about you, but my crock pot is my life saver most weeks.  What other device allows you to cook when your not at home?  A crock pot cooks EVERYTHING!  I have even thought about putting a small turkey in one......  but the caveat is that the food must fit inside:)  I cook mostly meats, raw beans, and soups in my crock pot, but I am loving these skinny crock pot recipes below!

skinny crock pot kung poa

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​INGREDIENTS
  • ⅓ cup cornstarch (or arrowroot powder)
  • ¼ tsp salt
  • ¼ tsp black pepper
  • 1 lb boneless, skinless chicken breasts (about 2 pieces), cut into bite-sized chunks
  • 1 tablespoon avocado oil or olive oil
  • **4 - 6 dried red chili peppers (to taste) found in Asian supermarkets or the International section of a large chain grocery store - see NOTE
  • ⅔ cup roasted cashews (or roasted peanuts)
  • 1 red bell pepper, chopped into bite-sized pieces
  • 1 medium zucchini, chopped into halves
Sauce (Feel free to double the sauce if you like more sauce)
  • ½ cup low-sodium soy sauce
  • ½ cup water
  • 3 Tablespoons honey
  • 2 Tablespoons hoisin sauce
  • 3 garlic cloves, minced
  • 1 tsp grated fresh ginger
  • ¼ - ½ teaspoon dried red pepper chili flakes
Cornstarch slurry
  • 2 Tablespoons cornstarch or arrowroot powder
  • 2-3 Tablespoons water (plus more as needed to thin out consistency of sauce)

INSTRUCTIONS
  1. In a large zip-top bag, toss in chicken, cornstarch, salt and black pepper. Shake until well-coated.
  2. Heat a large skillet over medium-high heat. Cook chicken about 2-3 minutes on each side, until lightly browned. Transfer chicken into slow cooker. (SEE NOTE FOR STOVETOP DIRECTIONS)
  3. In a medium bowl, whisk together the soy sauce, water, honey, hoisin sauce, garlic, ginger and red pepper chili flakes and pour over chicken.
  4. Cover and cook on LOW for 2.5 - 4 hours or HIGH for 1.5 - 3 hours. (SEE NOTE)
  5. About 30 minutes before serving, whisk together the cornstarch and water in a small bowl. Stir into the slow cooker. Add the dried red chili peppers, red bell peppers, zucchini and cashews.
  6. Cover and cook on HIGH for another 20-30 minutes or until the vegetables are tender and the sauce has thickened up. (Add more water to thin out sauce to your preferred consistency).
  7. Sprinkle with sesame seeds, green onions and serve over rice, quinoa or zoodles, if desired.

NOTES
**If you can't find dried red chili peppers, leave out and add an additional ½ - 1 teaspoon red pepper chili flakes

**If your slow cooker runs hot, be sure to check on chicken earlier as it may cook faster than the suggested cooking times.

**FOR STOVETOP DIRECTIONS: Brown the chicken until cooked through (7-8 minutes). Then add vegetables and saute for about 3 minutes – or until tender. Add the sauce to the pan, turn to high heat and cook until the sauce bubbles and thickens up – about 1-2 minutes. Taste and adjust seasonings. Once everything is coated and heated through, serve hot with favorite sides.

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

skinny crock pot lasagna

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This skinny Veggie Crockpot Lasagna is packed with good-for-you veggies and super easy to make. Just put it in the crockpot and you’ve got dinner!

INGREDIENTS
  • (2) 24 ounce jars or cans of Italian tomato sauce (see notes)
  • 9 thick lasagna noodles with wavy edges (mine were called bronze cut)
  • 24 ounces part-skim ricotta cheese OR cottage cheese
  • 3-4 cups chopped vegetables of choice (I used kale)
  • 2 cups shredded Mozzarella or Provolone cheese
  • Parmesan cheese for topping
  • fresh parsley for topping

INSTRUCTIONS
  1. Spray the crockpot with nonstick cooking spray. Spread 1/2 cup tomato sauce to the bottom so the noodles don’t stick.
  2. Break noodles so that they fit and mostly cover the bottom. They will probably be awkward looking – not a big deal. Cover with about one third of the ricotta, veggies, sauce, cheese, and end with noodles. Repeat layers two more times for a total of three complete layers. End with a layer of noodles on top, covered with a thin layer of sauce and a little bit more shredded cheese.
  3. Cover and cook on high for 3 hours or on low for 5-6 hours. Turn the crockpot off completely and let the lasagna sit for at least one hour. This allows all the moisture to get soaked into the lasagna, and if you don’t do this it will probably be more like lasagna soup – still good, but not pretty. Depending on how long you let it sit, you can either scoop pieces out or just cut with a knife like normal lasagna.

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

SKINNY CROCK POT CHICKEN FAJITA SOUP

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Skinny Chicken Fajita SoupSkinny Chicken Fajita Soup Recipe – A simple zesty Mexican-style soup that is low fat, gluten free, and can be made low carb as well!

INGREDIENTS
  • 1 pound chicken breasts
  • 1 teaspoon olive oil
  • 2 bell peppers, seeded and chopped
  • 1 red onion, peeled and chopped
  • 4 garlic cloves, minced
  • 15 ounce can black beans, drained
  • 15 ounce can fire roasted diced tomatoes
  • 8 cups chicken broth
  • 1 fajita seasoning packet
  • 1/2 cup brown rice, optional
  • Possible Garnishes: Reduced Fat Cheese, Scallions, Avocado

​INSTRUCTIONS
  1. Place a large sauce 6-8 quart pot over medium heat. Add the oil, chopped bell peppers, onions, and garlic. Saute for 3-5 minutes to soften.
  2. Add whole chicken breasts, black beans, diced tomatoes, chicken broth, 1 fajita seasoning packet, and 1/2 teaspoon salt. If adding rice, stir it in with an additional 2 cups of water. Bring the soup to a boil. Lower the heat, and simmer for 20 minutes.
  3. Use tongs to remove the cooked chicken breasts. Allow the soup to continue simmering to fully cook the rice, another 10-15 minutes. Allow the chicken to cool for a few minutes, then shred with two forks.
  4. Once the rice is tender, add the shredded chicken back to the soup. Taste, and salt and pepper as needed.

NOTE: This soup has a nice light fajita flavor. If you like a more robust soup, use the fajita packet + 1 teaspoon ancho chili powder, 1 teaspoon cumin, and 1 fresh chopped jalapeno.
For a low carb option, omit the brown rice.

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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Learn how to do a pull up

11/6/2017

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One of my long term fitness goals is to be able to do 1 unassisted pull up all by myself.  For me, it seems so aspirational.  For starters, I have a shoulder issue that has been bothering me for the last several months.  Secondly, I am not exactly petite. Despite these obstacles, I am confident I will be able to do an unassisted pull up within a year.  There is a lot of advice out there about where to start, what to do, and how often to do it.  This workout feels like a great fit for anyone who is really looking to make this wish a reality.

WORKOUT: https://www.jensinkler.com/do-it-better-pull-ups/
Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
What I really like is that the exercises don't have to be done in a gym.  If you have some of the basics at home (pull up bar, resistance bands, heavier hand weights), you can train at home.  Most of us don't have lat machines at home!  The key thing to remember is that a pull up really takes strength from your entire body.  Many of us have areas of our bodies that are stronger than others.  For example, I have a very strong lower body, weak core strength and OK upper body strength.  A pull up is going to rely on ALL my upper body muscles, core, and those large leg muscles.  
Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
Keep the KEY tip (full body strength) in mind as you begin to work on your strength training.  It is important to build and strengthen muscles over your entire body, not just your upper body.  Don't be the "tiny calves" prodigy!!  A great supplement to give you the burst of energy you need to get through a challenging weight training session is Iaso Nitro from Total Life Changes.  If you have extra weight to shed before you can even hang from the pull up bar, Total Life Changes has you covered there too.  Many have seen tremendous results using Iaso Tea, Resolution Drops, and NutraBurst Liquid Vitamin.

Have you trained to learn to do a pull up?  If so, please share your tips, thoughts and wisdom!  -Bodynista
Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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Total life changes product testimonials

11/2/2017

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Carlos Lost 12 pounds using our Iaso Tea, Nutra Burst & Resolution Drops. ​

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Daniel Lost 41 pounds using our Iaso Tea & Resolution Drops.Great Work!​

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​

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​Sandra lost over 30lbs using our Iaso Tea, Delgada, Resolution Drops and Nutra Burst. Look at her amazing results!

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​​
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at home barre workout

11/1/2017

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Why not get some Barre in today? This workout, while looking easy, can be challenging and you can do it at home.  It all depends on you!  This Barre workout combines light to medium weights (3-8 pounds) with some traditional Barre moves.  The added weight will get your heart rate up and get some additional strength training. 

If you want to challenge yourself even more, add some cardio in between exercises, such as burpees or jumping jacks.  If 12 reps seems too easy, either increase your weight or reps.  This workout will touch your upper body, large lower body muscles, and your core.  Happy Barre-ing!

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​​​​

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booty blast  workout

10/23/2017

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This workout is the real deal!  I gave this workout a go on Friday and not only does it get your heart rate up, but it will set your butt and hamstrings on FIYA!  My workouts happen at lunchtime or they don't happen at all through the week.  This workout is great because is short, sweet and to the point!  It shouldn't take long than 15 -20 minutes to get through this one.  

ADD WEIGHT!  That is the key to making this workout effective.  The moves are not difficult but if you want to feel like you worked out, add weight.  I used a 45lb bar as a base on the lunges and squats (added 30lbs to bar for squats), and a 25 plate with the bridges.  You decide the weight you can handle; just challenge yourself.

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​

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​Feeling drained?  Want to workout but you simply cannot find the energy?  Try a supplement.  NRG, NutraBurst Liquid Vitiman, and Nitro are great choices to try individually or together to give you the boost you need to get through a workout and get through the day!​
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Turbo charge your workout with nitro

10/17/2017

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I really want to step my fitness level and weight loss up a notch.  Right now, I stick to what I know I can do with decent effort, but I see no real change in my body or weight.  My plan: a Trainer, commitment, a goal, and a kick ass supplement.  With the right supplement, I know I can turbo charge my workouts and really achieve peak performance!  The supplement I have chosen is Iaso® Nitro from Total Life Changes.  This product is an incredible formula, backed by a tremendous amount of research. It’s GMP (Good Manufacturing Practice) Certified and made in the USA.  Plus, it is FDA APPROVED!!  When it comes to supplements (among many other products), it’s very important to offer high-quality products that offer efficacy and deliver results - I and I am confident this one will do both!
Iaso® Nitro’s specs & benefits, and the product’s formula – a proprietary blend of arginine alpha ketoglutarate (AAKG), WITH NO binders, fillers, preservatives, artificial flavors or colors, or sugar.  GLUTEN FREE.  Total Life Changes recommends users take two capsules per day for maximum results. Each bottle of Iaso® Nitro comes with 60 capsules, enough for a one-month supply.

MORE IASO NITRO  INFORMATION 

Check out the video below to learn more about Iaso® Nitro!

Here’s what Iaso® Nitro users had to say:
“Two weeks ago, I started taking Iaso® Nitro. I am hypertensive, and I was handling a blood pressure of 130/90. After taking the Nitro, my pressure is 120/80. Additionally, I am swimming two times a week. I regularly swim between 1.2 and 1.3 km. The last time, I could swim 1.5 km because with the Iaso® Nitro I feel more energy.” - 
Angel Docen

“I have been taking Iaso® Nitro for one week now, and I am feeling more energy, but at the same time, my mood has improved a lot, because I am more relaxed and calm. I suffer from poor blood circulation in my legs – they especially hurt in the afternoon. Since I started taking Nitro, that has diminished. I am going to the gym, and although I have a routine of two hours, I do not feel tired afterwards. What a great product.” - Luciana Hernández

“I have been using Iaso® Nitro for four days, and I have become more active. I regularly slept for a while in the afternoon, and since taking Nitro, I have stopped doing it. I had blood circulation problems in my legs, and they felt heavy, but that is almost gone. - Ana Cecilia Orozco

“I take Iaso® Nitro before going to the gym and I have seen that I can lift more weight and recover faster, I have more energy, more muscle tone, and my sleep is more restful.”- Omar Salazar

Are you interested in giving Iaso® Nitro a try along with me?  Simply CLICK HERE to visit the Total Life Changes store or click Total Life Changes Store in the menu above!  
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6 Tips to avoid end of year weight gain

10/11/2017

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So, here we are, deep into the end of the year.  We have gotten past Halloween, Thanksgiving and Black Friday.  Now on to Christmas and New Years Eve.......  I don't know about you, but right about now is when my Q4 weight gain starts moving in.  First, everywhere I turn there is SUGAR!  Stores, Office, Home, I cannot seem to escape it.  Once I get past Halloween, and I have regained self control, Thanksgiving settles in.  Who can say no to wine with Pumpkin and Pecan pies??  Obviously, I can't.............  Upon recovery from Thanksgiving, gifts upon gifts of sugar flood my life and BOOM, its Christmas and New Year's Eve all in one ball of fury.  And that friends, is end of year weight gain in a pretty package with a sparkly bow!

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​

Ok, so now that we have acknowledged it, how do we cope and do our best to avoid it?  Below are great tips to help you and me avoid the dreadful end of year weight gain, winter fat, holiday muffin top or whatever you want to call it.  Seriously, its tough to avoid!
1. Be Realistic
Don't try to lose weight between Thanksgiving and New Year's. Studies have shown that people who tried to lose weight between Thanksgiving and New Year's ened up gaining the same amount of weight as others who were not trying to slim down. A better plan is to aim put off weigh-loss efforts until after Jan. 1.

2. Hydrate
Stay hydrated!  It's easy to forget to drink water when your rushing around in the hustle and bustle. Your body easily confuses being hungry and being thirsty, so drinking water regularly will keep you from eating when what you really need is to drink.

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​

3. Limit Alcohol 
Alcohol calories add up fast. A 12-ounce beer has 140 calories and a 5-ounce glass of wine has 100. Plus, having too many drinks lowers your inhibitions, so when you indulge you’re likely to eat more. So stick to just a drink or two, or be the designated driver and avoid alcohol altogether.

4. Eat Slowly
Some research shows that slow eaters tend to eat less food. Try this: Chew, chew and chew your food some  more.  You want mush before you swallow.  Swallow each mouthful before taking the next bite.  And, chat while eating to keep from making your food disappear so fast.

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​

5. Beware the Buffet
A bountiful buffet can be a challenge for many. I mean, everything looks so delicious and it is right in front of you inviting you to take a bite!  You wouldn't go to a restaurant and order everything on the menu, would you?  Scan the choices before you pick up a plate. Or take smaller portions of a variety of dishes.

6. Outsmarting Food Pushers
I am so grateful for any host who prepares a meal for me and others to enjoy.  But, the host also has the expectation that their guests will consume the majority or all of the food.  And rightfully so, because the host doesn't want to be stuck with a ton of left overs!  Pressure from hosts to eat beyond your fill is a common challenge. One way to keep from over stuffing yourself is to take small portions and ask for seconds. This way, you are enjoying without over eating and your host is pleased you are eating!

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​

I hope you found these tips helpful.  Between now and the end of December, most of us will be challenged in many of the area's mentioned above.  Stay strong and remember, the goal is to maintain your weight instead of trying to lose.  Save the weight loss efforts for Jan!
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life hack - get to sleep in 60 seconds!

10/9/2017

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Do you ever have a night, where it seems no matter how tired you are, you cannot sleep?  You toss, turn, and worry about how early you need to rise, which gets you freaking out about not getting sleep?  This happens to me often and it can really be a doozy when you need to be focused and alert the next day.  In my research of different techniques I can practice (that do not include medicine) to help me get to sleep, I came across a this Life Hack called the 4-7-8 Breathing Technique.

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​

This technique is designed to help you relax your mind and body at a rapid pace, just 60 seconds, to get your body calm enough for sleep.  If we cannot let go of the anxiety, stress, problems, worries and such, it makes falling asleep difficult.  What I love about this technique is that it is simple enough for anyone to understand and try.  The downside is that it will take quite a bit of practice to master it for falling asleep in 60 seconds.  However, even if it takes longer than 60 seconds, it is a great relaxation and mind clearing exercise.

Below is a video to help you learn how to try 4-7-8 breathing.  I would recommend trying this in bed if you are trying to sleep.  But, it is a great meditation and relaxation exercise at well!  I will certainly be learning how to master this technique! - Bodynista

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​
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    Bodynista

    Khyrunnessa Rabbani - I am perfectly imperfect!  Passionate believer if you love your body and yourself and the rest will fall into place.

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