Following My Passions











{December 17, 2015}   Happy Warrior Wednesdays!!

Good evening all,

What an incredible day it was to get your morning started with a workout especially in this cold wintery weather! Sometimes I know how it can be difficult to get up and get started on your day because you do not want to leave the comfty warm bed. However, you have a vision or goals in mind whether it is fitness or to conquer anything that stands in your way. That passion that ignites inside you to conquer the day is the feeling you need all the time to conquer an exercise plan, for instance, that is new to you because you definitely have to believe in yourself to finish no matter if you are having a slow start or a fast start. There are many people from all ages that have special needs when it comes to adopting an exercise routine.

For instance, my grandpa’s style of workout is to take a walk and enjoy nature but picking up weights is not a good idea since his bones are rather fragile in this case. Based on many trends that I have seen having a healthy lifestyle enhances longevity, therefore, it is good to use alternative workouts according to what each person is capable with their abilities to accomplish. Another thing to mention is before getting into a tough workout plan that will guarantee results, you must also keep in mind any injuries you may have so you do not exert yourself. It is important to know how your body works and how far are you willing to push yourself to the limit. When it becomes a routine and you miss one day it feels like you are missing something that made you feel good. The next day you wake up wanting to conquer the workout like a beast. Topped off with a good workout, you must never forget to eat healthy as well because if you want flat abs, they are made in the kitchen.

Now, let’s dive in to the Wednesday workout I found on Pinterest:

Warmup always to stretch all your muscles.

  • 90 Jumping Jacks
  •  20 Tricep Dips
  • 10 Sit-Ups
  • 30 Bird Dogs
  • 30 sec Plank
  • 30 Squats
  • 15 Incline Push-Ups
  • 40 Crunches
  • 10 Oblique Crunches (each side)
  • 20 Standing Calf Raises

Cool down to make sure you slow down your heart rate and get to a more relaxed state.

As a result, I am feeling amazing after a great workout and my endorphins are running wild. This could happen quite often and trust me you become a crazy multi-tasker on all your to do lists. This is why morning workouts are essential to handle your rise and grind. Yoga is also a great way to stretch out your muscles after a hard workout to leave your mind at peace and you sleep like a baby. It is good to be self-motivated to do a workout but if you need help or that push, it is always a good idea to have a friend to workout. For a workout partner, it is important that you focus not on the gossip but on the workout at hand. It is very easy to lose focus when your workout partner talks to much, but it is up to you to say we can talk after. Remember to always surround yourself around people that lift you higher or support you on your goals.

 

 

Until next time inspirational leaders of today, tomorrow and the future.

 

 

 

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{December 15, 2015}   Fitness Monday!!!

Good evening all,

Ever since the gym was not an option especially in  a franchise, I have looked into alternative forms of working out. Today in the morning, was a bit tough to get up because I was a bit sore from my fall from the stairs but that was not going to stop me from getting my day started with a workout. There are many at home alternatives, however, I turned to Pinterest in this case, I found the very useful at home full body workout.

Full Body Workout entails:

  • 50 Jumping jacks
  • 50 High Knees
  • 50 Mountain Climbers
  • 20 Squats
  • 10 Burpees
  • 25 Full Sit-Ups
  • 30 Second Plank

Rest period 60 secs

  • 50 Jumping Jacks
  • 20 Lunges
  • 15 Push-Ups
  • 20 Squats
  • 15 Tricep Dips
  • 25 Crunches
  • 30 Second Plank

Rest period 60 secs

  • 50 Jumping Jacks
  • 20 Cross Body Punches
  • 20 Donkey Kicks (10 each side)
  • 20 Squats
  • 25 Russian Twists
  • 25 Bicycle Crunches
  • 30 Second Plank

 

As a result, I was feeling sore in every part of my body in a good way but of course I was careful since my fall had me pretty banged up. I knew that nothing like being hit was going to stop me I am reminded of a quote of strength that I live by and you can too, ” you are so much stronger than you think.” So I say to you all go out all balls out in anything you do strength applies in every aspect of your life and the journey is so well worth it cause you grow into your true self.

Until next time, inspirational leaders of today, tomorrow and the future.

 

 

 

 

 



{December 10, 2015}   Day 6 of Training !!!

Good afternoon all,

Yesterday was a tough day getting up wise,  but had one goal in mind continue my discipline nobody is stopping me unless I stop myself. I am a train that will go straight to the top and you can feel the same way when you have exuberant passion. It takes time to find it so don’t freak out if you do not know what it is. I went to the gym yesterday and unfortunately there was a notice that said I could not cross over to other gyms. I did not understand since just a week ago my membership was fine and I went to all the different clubs. Luckily, the staff at the gym was nice enough to let me finish my training yesterday. I knew what I needed to do after I got out of training was to call my gym and find out the extent of my membership.

Knowing this, I needed to train harder that day because my gym was going to hear me and my rights when I signed up etc. So then, my training began:

Movement or Warm-Up for Lower Body:

  • Foam Roll (Back, Butt, 4 sides of Legs, Calves) 3-4 sets 20 secs each
  • High knees 3-4 sets 20 secs each
  • Body Weight Squats 3-4 sets 20 secs each
  • Straight Leg Kicks 3-4 sets 20 secs each
  • Side Leg/ Hip Swings 3-4 sets 20 secs each
  • Mountain Climbers 3-4 sets 20 secs each

Six Pack Attack Ab Workout:

  • Hanging Leg Raise 10 sets of 10
  • Kneeling Cable Crunch 10 sets of 10
  • Medicine Ball V-Up 10 sets of 10
  • Swiss Ball Crunch 10 sets of 10

Metabolic Training:

  • TRX squat jumps 8 rounds of 20 secs
  • Pull Ups 8 rounds of 20 secs
  • Split Alternating Squat Jumps 8 rounds of 20 secs
  • Diamond Push-Ups 8 rounds of 20 secs
  • Dumb Bell Step Ups 8 rounds of 20 secs
  • Dips 8 rounds of 20 secs

Cardio Workout:

  • Rest period

Recovery or Cool Down for Lower Body:

  • Kneeling Hip Flexor Stretch 2-3 sets 12-16 sec hold
  • Standing Quadriceps Stretch 2-3 sets 12-16 sec hold
  • Scorpion 2-3 sets 12-16 sec hold
  • Butterfly 2-3 sets 12-16 sec hold
  • Gluteal Stretch 2-3 sets 12-16 sec hold
  • Hamstring Stretch 2-3 sets 12-16 sec hold
  • Cobra 3 breaths 6-10 secs each

At the end of the workout, I knew I had to get the problem solved but I felt good after the workout ready to conquer the world. I talked to my gym and I found out that I was only eligible for corporate clubs and not franchises. That really pissed me off because then I was going to be banned from finishing my training this week. Did I let that stop me?, no way ,today wanted to do some hiking at least to stay active from my consistent path to a healthier lifestyle. Again, we gotta do whatever it takes to take care of things or focus on things we can control as to things we cannot so go out there “all balls out” in anything you do and you will not regret it because you will reap what you harvest. I am reminded of a great quote “Success does not come to you, you go after it and get it.”

Until next time, inspirational leaders of today, tomorrow, and the future.

 

 

 



Good evening all, every day is a new day so of course if you have a bad one for whatever reason then you must find the good in every day. It is important to know how to cope with certain bad days and move on from there because you are not going to let it rule you in the end. It is always great to have the right mindset before you start your day because you can accomplish so much. I feel like a new woman when I start my day off with a great workout, it makes me feel invincible like nothing is going to stop me because I am a train with a vision and an end goal. I have learned that without a deadline it is simply a wish not a goal that would get accomplished. As in anything, when you start something new, there are always precautions you must measure. However, there are risks you must take in life and when you are outside your comfort zone, that is the best feeling in the world. I can relate to this when I try some new workout plan, for instance, with propaganda so popular which ones will guarantee you results and which one will not. I always prefer to do my research but even so was it enough, how many testimonials are there, how much, how beneficial is it, how natural is the product, and if the experts are certified. Well, I am here to tell you what I found in this plan is taking fitness to the next level with nutritional experts/ trainers that are also certified  that are there for you on a one on one basis every step of the way. My purpose to write this story is living to inspire I feel that one of my goals was to help people so if I can showcase my journey and help someone along the way that is very rewarding. As to getting outside my comfort zone, shortly you will see the before and after pictures so you can see the progress and accompany me on this healthy path.

Now let’s get back to WOD (workout of the day 4):

Movement Preparation or Warm-Up for the Lower Body

  • Foam Roll (Back, Butt, 4 sides of legs, calves) 3-4 sets 20 secs each
  • High Knees 3-4 sets 20 secs each
  • Body Weight Squats 3-4 sets 20 secs each
  • Straight Leg Kicks 3-4 sets 20 secs each
  • Side Leg/ Hip Swings 3-4 sets 20 secs each
  • Mountain Climbers 3-4 sets 20 secs each

Ab workout

  • Rest period

Metabolic Training Workout

  • Barbell Curls 8 rounds of 20 secs
  • Inverted Row 8 rounds of 20 secs
  • Jump Squats 8 rounds of 20 secs
  • Side to Side Jump Squats 8 rounds of 20 secs
  • Dive Bombers 8 rounds of 20 secs
  • Cross Mountain Climbers 8 rounds of 20 secs

10-20 minutes of HIIT Cardio Workout

Choose from these:

  • Elliptical (15 secs 95% speed, high resistance, 45 secs 50% speed, medium resistance) x 15-20 repetitions
  • Sprints (15 seconds all out sprint, 45 sec jog) x 15-20 repetitions
  • Bike (20 secs 95% speed, medium resistance, 10 secs 95% speed, high resistance, 60 secs 50% speed, medium resistance) x 10-13 repetitions
  • Row Machine (15 secs 95% speed, high resistance, 45 secs 50% speed, medium resistance) x 15-20 repetitions
  • Jump Rope (20 secs as fast as you can, 40 secs slow jump rope) x15-20 repetitions
  • Plyometrics (20 secs as fast as you can high intensity exercise, 40 secs medium speed low intensity) x 15-20 repetitions

Recovery or Cool Down for Lower Body

  • Kneeling Hip Flexor Stretch 2-3 sets 12-16 sec hold
  • Standing Quadriceps Stretch 2-3 sets 12-16 sec hold
  • Scorpion 2-3 sets 12-16 sec hold
  • Butterfly 2-3 sets 12-16 sec hold
  • Gluteal Stretch 2-3 sets 12-16 sec hold
  • Hamstring Stretch 2-3 sets 12-16 sec hold
  • Cobra 3 breaths 6-10 secs each

 

When a workout is done, it is always important to eat to refuel the machine or your body because as you create a routine, you become very hungry like you can eat a horse but seriously though you want to snack every 3.5 hours. But of course to follow the plan thoroughly you don’t snack chips only things that will help your nutrition and overall health. Experts or mentors are great to have by your side for tips to accomplish your goal and for you to have the best experience in your journey of losing weight or even gaining muscle. We all know how hard that can be so sometimes we need help and we should not hesitate to ask for it. However, it is understandable, when you start anything, you can be afraid at first because of how much pain can I endure to get the body I want or will it affect me medically if you exert yourself. I say to that know your own body only you know your limits and how far you can push it, it never says you must do this exercise to exert yourself to get what you want. Every person, however, is different in how their body can take it so you must go at your own pace still with a goal in mind of finishing the way you can. Remember if you try your best you forget the rest.

Until next time, inspirational leaders of today, tomorrow and the future.

 

 



{December 2, 2015}   Day 3 of Training !!

Good afternoon all,

On my lunch break right now , so decided to write about my experience today, it was a tough day to get up and go to the gym at 6:00a.m. since I was very sore and did not get up until an hour later. I had one goal in mind let me relax a bit and continue on my goal of finishing Day 3 of training. I was not going to let anything get in my way of completing my goal this morning. I have that passion and tenacity to become the best me I can be. This is the transformation inside and out where it is leaving me at peace and balanced with all the other things I do or am a part of. Whenever, there is chaos, you too should try it sometime create a fitness routine and destress and be at peace since you are treating your body as your temple. I find myself FYI in a great mood to “Seize the day!” It is amazing to plan ahead before your day begins and even better when you get to  accomplish everything you set out to do. Simply, identify the focus items of the day the night before but you forget it is also simple not to do. To do lists are helpful to get your day started because then you are not a scatter brain and become more organized and take things one step at a time especially if you want to master multitasking. Dreams take time but the struggle is so worth it because only then you will realize how much it means and whether or not that is the fire within you to strive.

Now, let’s dive in to one of my goals having a healthy lifestyle and feeling good inside with bursts of energy. As important as it is to follow a routine I thought well even though Shredz is taking me to another level fitness wise will there be any rest. Sure enough, I looked at my training plan and looks like today is a rest day. Rest day does not mean do nothing and be a bumb but skimmed over the plan and it said it would consist of stretch and ab exercises. Since as we saw in day 1 did some upper body exercises and in day 2 some lower body exercises, day 3 was surprise warms up for a combination of both parts of the body. So how does that really work since there is no metabolic training you ask, well here is the breakdown:

Movement Preparation or Warm-Up for Upper and Lower Body

  • Foam Roll (Back, Chest, Arms, sides of torso (lats), Neck 3-4 sets 20 secs each
  • Inch Worm 3-4 sets 20 secs each
  • Bosu Ball Push-Up 3-4 sets 20 secs each
  • Lying Face Down Neck Resistance 3-4 sets 20 secs each
  • Jumping Jacks 3-4 sets 20 secs each
  • Bare Barbell Shoulder Shrug 3-4 sets 20 secs each
  • Foam Roll (Back, Butt, 4 sides of Legs, Calves) 3-4 sets 20 secs each
  • High knees 3-4 sets 20 secs each
  • Body weight squats 3-4 sets 20 secs each
  • Straight Leg Kicks 3-4 sets 20 secs each
  • Side Leg/ Hip Swings 3-4 sets 20 secs each
  • Mountain Climbers 3-4 sets 20 secs each

Slimmer Waist Ab Exercises

  • Wind shield wipers 4 sets of 20
  • Russian Twist 4 sets of 20
  • Wood Chop 4 sets of 20
  • Cable Core Rotation 4 sets of 20

Metabolic Training

  • Rest period for all muscles

Cardio Workout

10-20 minutes High Intensity Interval Training Exercises to Choose from:

  • Elliptical (15 secs 95% speed, high resistance, 45 secs 50% speed, medium resistance) X 15-20 repetitions
  • Sprints (15 secs all out sprint, 45 secs jog) X 15-20 repetitions
  • Bike (20 secs 95% speed medium resistance, 10 secs 95% speed, high resistance, 60 secs 50% speed, medium resistance) X 10-13 repetitions
  • Row Machine (15 secs 95% speed, high resistance, 45 secs 50% speed, medium resistance) X 15-20 repetitions
  • Jump Rope ( 20 secs as fast as you can, 40 secs slow jump rope) X 15-20 repetitions
  • Plyometrics (20 secs as fast as you can, 40 secs slow jump rope) X 15-20 repetitions

In this case, I chose running due to getting up a bit late decided to take a 10 minute run and still fulfilled my cardio.

Recovery or Cool Down for Upper Body and Lower Body

  • Shoulder Stretch 2-3 sets 12-16 sec hold
  • Scorpion 2-3 sets 12-16 sec hold
  • Over head Triceps Stretch 2-3 sets 12-16 secs hold
  • Cat Back 2-3 sets 12-16 sec hold
  • Wide Arm Chest Stretch 2-3 sets 12-16 sec hold
  • Neck Stretch 2-3 sets 12-16 sec hold
  • Cobra 3 breaths 6-10 secs each
  • Kneeling Hip Flexor Stretch 2-3 sets 12-16 sec hold
  • Standing Quadriceps Stretch 2-3 sets 12- 16 sec hold
  • Scorpion 2-3 sets 12-16 sec hold
  • Butterfly 2-3 sets 12-16 sec hold
  • Gluteal Stretch 2-3 sets 12-16 sec hold
  • Hamstring Stretch 2-3 sets 12-16 sec hold
  • Cobra 3 breaths 6-10 secs each

As a result, since the last two days have been exercises to the max it takes time to accomplish these stretches so yes you are not alone. I was feeling pain in muscles I did not know existed but even though taking my time I had an end game in mind and it was to accomplish Day 3. My favorite motto in doing exercises in general is “No pain no gain!” I live by this fully  so I knew if I was sore I was doing the form and exercise correctly. You must show a little sweat and pain to make it all worth it. I can only imagine once I am done with this journey, it will be easier to maintain  since I knew how tough it was to begin in the first place so you better believe I will be consistent and disciplined. In the end, I will feel very proud of myself on accomplishing any goals and I will also feel invincible. You to can grab on to anything you dream or if you have a goal in mind no goal or dream is too big. The bigger the better I would say everything can become possible if you accomplish the little things first. When you try to accomplish all at once and do not break it down then chances are you will be burned out. So I definitely suggest do what you love because only then you never know who you might inspire along the way. It just takes one person to become an influence.

Until next time, inspirational leaders of today, tomorrow and the future.

 

 

 

 

 

 



{December 2, 2015}   Day 2 of Training!!!

Good evening all,

As you exercise to another level, you must also eat healthy to complement the training. There are so many plans out there or diet pills etc that convey a message that you will lose weight in a certain time. I am here to tell you that the secret is come closer eat healthy and exercise. There is no waist trainer or wrap that can help you lose weight without exercise and eating well. It is just not possible. There are some contouring creams that you can try such as the Nerium Firm but again as a fitness believer that I am I will always say you will get even better results maintaining a routine and eating well. I have tried this contouring cream and I love how it feels, smells, and the results from it. December is here and will be my month to remember how I started the journey to becoming the best me I can be inside and out. Whenever, you embark in a journey like this, it is always great to find yourself in the correct mindset and the book I read was the Slight Edge by Jeff Olson. This is such a great book thus far since the principles can help in any given situation.

Now let’s dive in to Day 2 of Training in the AM :

Movement Preparation or Warm-Up for Lower Body

  • Foam Roll Back, Butt, Sides of Legs, Calves 3-4 sets 20 secs each
  • High Knees 3-4 sets 20 secs each
  • Body Weight Squats 3-4 sets 20 secs each
  • Straight Leg Kicks 3-4 sets 20 secs each
  • Side Leg/Hip Swings 3-4 sets 20 secs each
  • Mountain Climbers 3-4 sets 20 secs each

Six-Pack Attack Ab Exercises

  • Hanging Leg Raise 10 sets of 10
  • Kneeling Cable Crunch 10 sets of 10
  • Medicine Ball V-Up 10 sets of 10
  • Swiss Ball Crunch 10 sets of 10

Metabolic Training Workout

  • Kettle Bell Swings 5 sets of 12
  • Thrusters 5 sets of 12
  • Spit Alternating Squat Jumps 5 sets of 12
  • Barbell Step-Ups 5 sets of 12
  • Medicine Ball Throw 5 sets of 12
  • Squat Jumps 5 sets of 10

Cardio Workout

  • Rest period

Recovery or Cool Down for Lower Body

  • Kneeling Hip Flexor Stretch 2-3 sets 12-16 sec hold
  • Standing Quadriceps Stretch 2-3 sets 12-16 sec hold
  • Scorpion 2-3 sets 12-16 sec hold
  • Butterfly 2-3 sets 12-16 sec hold
  • Gluteal Stretch 2-3 sets 12-16 sec hold
  • Hamstring Stretch 2-3 sets 12-16 sec hold
  • Cobra 3 breaths 2-3 sets 6-10 secs each

As a result, I have found that there is an array of exercises I did not even know about and great for your lower body half. When Shredz chose these training plans, they knew what they were doing to make muscles ache that you did not even know existed. They are targeting every specific area with the end goal in mind which I love. It is great to feel the great kind of sore and top it off with being a well oil machine that is ingesting up to 5 meals a day that are the right calories to consume since Shredz also tailors your workout to a customized meal plan. All I can say is that I will sleep early and like a baby. I am waking up with purpose and ready to seize the day and will never give up and that is a motto you should all live by to go after what you want at all cost. Always consider this in all aspects of your life.

Until next time inspirational leaders of today, tomorrow, and the future.

 

 

 

 

 



{December 2, 2015}   Fitness Motivational Mondays!!

Good evening all,

It was a struggle to get back to the gym but I did it this week because I was more determined than ever to do so. Just like in everything it just takes one step to get that discipline, you always start off with baby steps. I have been researching different staying healthy plans and decided to embark myself on the Shredz Journey that I came across on Instagram. I have inner beast in me so I know that this was the right one for me to possibly become Alpha female that takes getting fit to another level. I have the tenacity and realized in me the passion and fire to go after my goals. I have embarked in the journey before on my own and knew how I had to balance eating well and exercising frequently all over again. I had a slip like any normal human being but managed to regain focus. Shredz I chose since it was customized to me with a flexible diet plan & training plan, I have to admit I was very excited to maintain a healthy lifestyle so could not wait to start on the journey itself. When I first got the training plan manual and flexible diet plan manual, I skimmed through some of the exercises and had no idea how to perform any of those. Don’t sweat it I said to myself, Shredz did their homework and provided diagrams on how to perform each exercise with the correct form. Therefore, started my fitness routine at the UFC gym all over again. It felt like starting from scratch. My routine consisted of:

Movement Preparation or Warm Up for working out Upper Body

  • Foam Roll back, chest, arms, sides of torso(lats), neck 3-4 sets 20 secs each
  • Inch Worm 3-4 sets 20 secs each
  • Boss Ball Push-up 3-4 sets 20 secs each
  • Lying Face Down Neck Resistance 3-4 sets 20 secs each
  • Jumping Jacks 3-4 sets 20 secs each
  • Bare Barbell Shoulder Shrug 3-4 sets 20 secs each

AB Flatter Tummy exercises

  • Plank with Leg Raise 6 sets of 20 secs each
  • Side Plank 6 sets of 20 secs each
  • Ab roller 6 sets of 20 secs each
  • Dead Bug 6 sets of 20 secs each

Metabolic Training

  • Single Arm Medicine Ball Push-Ups 8 rounds 20 secs
  • Battle Rope Jacks 8 rounds 20 secs
  • Battle Rope Slams 8 rounds 20 secs
  • Battle Rope Snakes 8 rounds 20 secs
  • Battle Rope Waves 8 rounds 20 secs
  • Burpees 8 rounds 20 secs
  • Single Arm Medicine Ball Push-Ups 8 rounds 20 secs
  • Burpees 8 rounds 20 secs

Cardio Workout High Intensity Interval Training

  • Elliptical (15 secs 95% speed, high resistance, 45 secs 50% speed, medium resistance) x 15-20 repetitions
  • Sprints (15 secs all out sprint, 45 sec jog) x 15-20 repetitions
  • Bike (20 secs 95% speed, medium resistance, 10 secs 95% speed, high resistance, 60 secs 50% speed, medium resistance) x 10-13 repetitions
  • Row Machine (15 secs 95% speed, high resistance, 45 secs 50% speed, medium resistance) x 15-20 repetitions
  • Jump Rope (20 secs as fast as you can, 40 secs slow jump rope) x 15-20 repetitions
  • Plyometrics (20 secs as fast as you can high intensity exercise, 40 secs medium speed low intensity) x 15-20 repetitions

Recovery or Cool Down for Upper Body

  • Shoulder stretch 2-3 sets 12-16 sec hold
  • Scorpion 2-3 sets 12-16 sec hold
  • Over head Triceps Stretch 2-3 sets 12-16 sec hold
  • Cat Back 2-3 sets 12-16 sec hold
  • Wide Arm Chest Stretch 2-3 sets 12-16 sec hold
  • Neck Stretch 2-3 sets 12-16 sec hold
  • Cobra 3 breaths, 6-10 secs each

As a result, I was very sore but it was the good kind of sore that I knew in my heart I was doing the right thing. As I said before, these plans are customized for you so it may not be the same training plan but know that these are made by nutritional experts/personal trainers. Shredz is the only one that I have seen that does that and is with you from the beginning of the journey the end, if you have any questions at all, they are there to help through live chat. I wrote this in hope to inspire people to live a healthy life little by little it takes only simple things compounded over time to reach your goal. I suggest you give it a try to give you a brief overview of what taking it to the next level looks like.

 

Leave a comment below or any feedback you may have and I will be sure to get back to you thank you for reading this article 🙂

 

 

 

 

 

 

 



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