Because I Can

Be careful who you have unprotected sex with.

Be careful who you vent to.

Be careful of how you use the word ‘love.’

Know when to let that shit go.

Be careful who you speak to about your finances. 

Calm down before making decisions in anger.

Some bridges need to be burned.

Know the difference between like, lust and love.

Trust your gut.

Write it down; you’re not gonna remember.

Find an outlet for your stress/anxiety. Run, yoga, drink/smoke in moderation, write, meditate. find something that works for you.

Once it’s on the internet, it’s nachos anymore.

Stop trying to please everyone. It is impossible. Someone will be offended. Someone will be unsatisfied. 

Drink more fucking water. 

Memorize important numbers by heart. Your phone may not always be available.

Love yourself. Learn to if you do not know how. If you put yourself first in all that you do, it will come to you soon. 

Stop caring so much about what people will think and say. Because fuck em. 

Stop lurking through his/her shit. Mind your got damn business and live.

Try to be considerate of how your actions or lack of can affect others. You never know what people may have going on. The inconvenience can cost time, energy and money.

Communication kills assumptions.

Cum often.

Pick your top three.

Diet

• Drink 3-4 bottles of water day (which equates to 8 cups of water)

• Only eat brown! This means brown rice and bread, so all wheat and rye products.

• Have a colorful plate, have a variety of fruits and vegetables but the the main color is green.

• Avoid fried foods at all costs.

• Keep pop/soda out of your system.

• If you have to eat late at night consume fruits and vegetables or large amounts of water but the latest you should eat is 9:30.

• Breakfast: whole grain cereal or oatmeal with a piece of fruit and bacon, or sausage and eggs.

• Snack 1: water maybe a granola bar and fruit

• Lunch: sandwich (get some protein) on wheat or salad with water (try to get some veggies)

• Snack 2: water with something small

• Preworkout snack: a pb&j for energy

• Post workout/Dinner: make this your biggest meal with lots of protein (lean and not fried) some form of carbohydrate and vegetable with water.

• Late night snack: produce and water

• You get one cheat meal per week don’t go crazy like eat a whole cake lol be mindful of what you eat

Workout

Tuesday and Thursday, Saturday if you want good results.

• Stretch

• 3 sets of 5 push-ups

• 4 sets of 15 sit ups

• 20 second plank

• 40 bicycle crunches

• 25 second plank

• 3 set of 15 leg lift

• 30 second plank

• 30 second flutter kick

• 20 minute cardio it can be running, cycling, dancing, jump rope.

Monday, Wednesday and Friday

• Stretch

• 4 sets of 12 squats

• 4 sets of 20 calf raises (add weights as you feel more comfortable)

• 100 mountain climbers

• 50 jumping jacks

• 4sets of 15 sit ups

• 20 second plank

• 30 bicycle crunches

• 25 second plank

• 3 set of 15 leg lift

• 30 second plank

• 30 second flutter kicks (lie on your back hands to your side, lift your neck and kick your legs up and down