Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts

Wednesday, January 2, 2019

Thoughts and Lessons From 2018

Let's start with the photo above. "Je voyais le soleil après la pluie." I have seen the sun after the rain. That sort of says it all doesn't it? Oh. You thought that I was going to share the "Breakout Products of 2018?" Not today. However, I will share a few beauty secrets that I’ve learned in 2018.

  1. Try Pantone Color Institute's 2019 Color of the Year -- Living Coral – it is such a beautiful hue and it will lift your spirits.
  2. When your pallor is looking a funky shade of paste or your feel like a funky shade of paste, toss on your favorite shade of lipstick. I promise that you will feel better.
  3. If you're experiencing the winter blues, grab Golden Door Yuzu Body Moisturizer, lather it on yourself and drink in the scent. This is my “summer in a bottle” and my go to for a little pick me up.

Okay, on to my “profound” discoveries of 2018. There may something profound in this for you or it may just be me. But here goes it. Last night, as I was ascending my staircase, I felt strong. I could feel the strength in my legs carrying me up each step. I began to think about last year and how utterly exhausting it was to walk up those stairs, truth be told how utterly exhausting it was to get out of bed most days. I know that this may seem like nothing to you dear reader, but I hope that I can get my point across because I think that it’s important to share.

I have a chronic illness and last winter was absolutely brutal on my body. I wasn’t able to do too much physically, not only because of my illness but also because I’d been living a fairly sedentary lifestyle for the previous few years. December 2017, as I lay in bed for the 9th day in a row I knew that one key back to some semblance of a normal life was to simply get moving. I had force myself to simply move. I began with doing steps. You know, the thing that the doctor keeps telling you that you need to do 10,000 of daily. I could manage to do 500. Yep, you read that correctly. Some days, not all days, some days I could manage to do 500 steps. No, I wasn’t exceptionally overweight, just incredibly ill and incredibly out of shape. Twelve months later, I’m still chronically ill and that’s never going to change, but I can easily do 12,000 steps a day. The point of this? One, get moving -- it’s going to improve your quality of life. Two, all things take time -- you didn’t become overweight or out of shape overnight. Therefore, you aren’t going to lose weight or gain stamina overnight -- but it absolutely will happen so keep at it. Each day, every day -- even when you feel like complete poop -- just get moving, just a little bit.

Here’s one from Captain Obvious -- Being Present Is Vital. Doesn’t make much sense does it? Well if you take time to think about, you’ll quickly realize how much of life’s tasks that you perform completely on auto pilot and the people that you probably take for granted. This realization holds a bit of irony, as I used to tell my eldest brother to stop existing in life and start living it. Funny how I had become that person. Being so ill has given me a lot of time to think... because I’m not always capable of doing much else and sometimes not even thinking. :) I digress. For whatever reason, I’d gone on autopilot several years ago and lost touch with a few people who’d been key in my life. I had really become a rather boring zombie. I’m talking like boring to myself. Slowly, I started to become aware again and be present in my own life, as well as the lives of those whom I love. Despite physically feeling like some nasty little gnome is constantly stealing my energy all of the time, life has never been better.

One more “profound” thought. I have learned to stop judging so much. It sounds like a really simple concept and it is really easy to do if you put your mind to it. I had become so judgmental of anyone who didn’t share my beliefs  about the environment, animal rights, politics etc.. I’ll tell you secret. Judging others is exhausting. If you spend all of your time being twisted about people living their lives differently than you live yours, you are wasting your time and your energy. It doesn’t matter how “righteous” you are, you still aren’t any better than the next person. Life, for me, can’t be about Democrat versus Republican; liberal versus conservative; vegan versus meat-eater. If you take a moment to embrace the fact that we’re all here struggling on this planet in our on way, you are going to feel a hell of a lot better about life. I promise it will cost you nothing to just live and let live a little.

Oh, I could go on and on. I won’t for fear of putting you all to sleep. I thank you for indulging me and hope that you take away something peaceful and fulfilling from these moments spent reading my words. May 2019 be absolutely amazing for  you and remember to try to just keep it moving forward one step at a time. xo y.

Wednesday, November 7, 2018

Is It Time To Throw Away Your Makeup?

With all of the gorgeous holiday collections launching, and all of us sure to acquire more makeup into our personal collections, Team TME thought that it was a good idea to remind our readers about the fact that makeup has expiration dates. This was brought to light for us when we were discussing our recent Halloween celebrations and one person's amazing Halloween makeup. A few people shared that they had been determined not to use their “good” makeup and were kind of bragging about the amount of “old” stuff that they'd used for their costumes.

Expired makeup is a serious point of contention for our editor. And this is why… eight years ago she’d had a rather serious six-month ophthalmology ordeal due completely to the use of out-dated mascara. We’re not talking about 10-year old mascara, we’re talking about mascara that she’d had for about four months! However, the mascara had been purchased at a much earlier date leaving a huge question to how old it truly was. So yes, she was a makeup hoarder… with multiple closets filled with every conceivable beauty product one can think of. She has long since been cured of her eye issue and her cosmetics hoarding!

Although her ordeal happened long ago, due to the hundreds of products that Team TME reviews it is never far from any of our minds… she’s always reminding us… and now we’re reminding you. Yes cosmetics can be expensive, but all cosmetics have a shelf life! The bottom line is that cosmetics are developed to last about a year. However, since makeup comes in contact with germ-prone areas like your eyes, mouth and fingers -- contamination can occur at any time. First rule of disposal … if a product has changed color, consistency, or has a bad odor, throw it away!

The Makeup Examiner’s Guidelines For Cosmetics’ Expirations:

Foundation and Concealer can last up to a year if you keep your fingers away from the bottle. Opt to use a makeup brush or sponge for application. But think about it, do you use the same shade all-year round? Probably not. Therefore, by the time you come back to the shade that you use for summer, it’s going to be expired/contaminated!

Finishing Powder and Highlighter usually have a 2-year shelf life, but no matter TME has yet to meet a woman who doesn’t do the “double-dip” with loose powders and that compact that you’ve been carrying in your purse for “touch-ups” … needs to go. 

Pencil Eyeliner and Lip Liner can last several years, but you need to sharpen them before each use, especially lip liner since it comes into contact with your mouth. This of course goes to the same theory as foundation, as you’re most likely not sporting the same shades all-year long.

Lipstick and Lip Gloss can last up to a year, but always throw away any lip product if you’ve been sick. This includes lip balm.

Mascara and Liquid Eyeliner should be thrown out after three months. The tubes for these products are a breeding ground for bacteria. And never “pump” your mascara wand into the tube! If you need to “pump” the wand, you need to but new mascara!

Eyeshadow, despite the fact that it’s usually made of a similar formulation to other powders, eyeshadow is constantly in contact with your eye area and therefore giving to a greater risk of transferring bacteria back and forth, so dispose of eyeshadow after three months.

Cleansers and Moisturizers often contain fatty acids, which can turn rancid. Dispose of them after six months.

Nail Polish is probably the one beauty product that won’t necessarily go bad due to bacteria, but nail polish will eventually go bad. If you see a separation of lacquer and pigment, it’s time to say bye-bye.

Professional Tips: 
  • Purchase Dates – To keep track of the purchase date, grab a sharpie and write it on the product! 
  • Do Not Share Your Makeup!

As a general rule, for contamination prevention and better overall cosmetic application use a blender or makeup brush to apply your cosmetics. Regarding the tools that you use; dry product makeup brushes should be washed once per week, wet product makeup brushes (like foundation and lip brushes) after each use, and invest in disposable makeup sponges. If you don’t know the proper way to clean your makeup brushes, check out “How to Clean Your Makeup Brushes”. If you’re bummed out at the prospect of disposing of your favorite cosmetic, keep in mind that nothing is worth risking your health for and cleaning out your makeup bag makes room for brand new splendid fall/winter shades!

Friday, November 2, 2018

Movember Moustache Manicures and Easy ‘Stache Stencils

Movember kicked off yesterday, Nov. 1! Last month, the guys supported Breast Cancer Awareness Month, now it’s our turn to support them with some conversation starting nail art. But before we take to our nail lacquer, it’s important to understand why we’re supporting the gentlemen and to get a brief history lesson about the Movember movement.

Founded in Australia in 2003 with a mere 30 guys participating, Movember has developed into a global movement with approximately 3 million registered supporters. The objective for the guys is to grow out their mustaches for the 30 days of November, with bragging rights as the “prize”. But, by growing out their mustaches, guys gain an opportunity to educate others and raise funds for men’s health, specifically prostate cancer, which a whopping one in six men will experience their lifetime. For The Makeup Examiner’s gentlemen readers, who wish to participate, please visit Movember.

For us ladies, or even the guys, there are quiet a few trendy accessories to don and you can check out “Trendy Ways To Support Movember” for inspiration. Team TME has found that the Movember moustache manicure is the easiest avenue to show support for the Movember movement and to make this super simply, you can find a printable ‘stache stencil in the slideshow, as well as three-step style guide below.

Movember Moustache Style Guide:

1. Select a light base color so that your Movember moustache design really pops.

2. Choose one, or more, designs from the ‘stache stencil and place design either on the nail tip in a French manicure style, or mid-point and paint away.

3. Add a clear topcoat and you’re good to go.

Try each one of the stencils or change up the nail polish color. With Movember manicures, the possibilities are endless. For the hardcore nail art ladies, check out an easy freehand tutorial HERE. Just remember that whenever someone asks why you have moustaches painted on your nails, you let them know it’s for the guys!

Tuesday, June 12, 2018

How Safe Is Your Nail Salon? 10 Tips for a Safe Manicure

Many of us frequent the nail salon and although we’ve all heard about the “dirty dangers,” we still throw caution to the wind in order to acquire a great looking set of nails. Seriously, a visit to your favorite nail salon could leave you walking away with more than a great looking set of nails. After all, you know that pathogens are right at home in the warm and wet environment that salons provide and proper sanitation is the only avenue of prevention. So, what is a girl to do?!? Well, you can start with these 10 Tips! 

10 Tips For A Safe Nail Salon Visit:

  1. Arrive 15 minutes early for your appointment so that you have time to glance around the salon. Does it appear clean and professional? A tidy salon is a good indication that the owner and technicians value cleanliness and more likely taking extra steps to sanitize their equipment and tools. If trashcans are overflowing and dust is collecting on shelves, do not trust that the footbaths and nail clippers are sanitary.
  2. Always look for the salon’s license, which should be posted on the wall near the entrance where clients can easily see it along with the technician’s licenses.
  3. How does the salon sterilize their tools? Some salons use UV sterilizers -- devices that resemble toaster ovens. A UV sterilizer does not kill bacteria. Instead, you should see bottle of disinfectant. Make sure the liquid does not appear cloudy or foggy, which is an indication that the liquid needs to be changed. Ask if they test their solution regularly with test strips.
  4. Look in the pedicure area. Are the technicians cleaning and disinfecting the footbaths after each use? Make sure the technicians use hot, soapy water to wash the tub. After being washed, the foot spas should be filled again with water.  The proper amount of disinfectant should be added to the water and the spa should be run for at least 10 minutes before being emptied out and wiped clean.
  5. If you are getting acrylic nails or fillings, make sure the nail technician washes her hands before getting started. She should also apply an antibacterial spray or gel to your hands. Make sure she is using sterilized or properly disinfected tools. Even nail files should be disinfected or discarded after each use. Look for a salon that has a set of tools for each client.
  6. Check the nail technician’s work area. Are the technicians cleaning and disinfecting their work areas after each client, replacing used towels with clean, fresh ones? Are used cotton balls, disposable nail files, and wooden tools thrown out properly?
  7. Don’t let the technician cut your cuticles. Cuticles provide natural protection against infection in your nail bed. So, rather than allowing the technician to cut them back, ask the technician to either leave them alone or gently push them back. Cutting cuticles is dangerous because it causes skin to tear, increasing your risk of infection.
  8. To further reduce the risk of infection, some salons provide file bags for individual customers. Each bag contains the tools technicians’ use for manicures and pedicures, such as files, manicure brushes and buffers. The tools are placed in a bag labeled with your name and are used on your nails only. They are cleaned and sterilized or disinfected before and after use. When done, the tools are placed into a plastic bag -- not airtight! -- ready for your next appointment. Some clients also prefer to bring their own manicure set.
  9. If you are still concerned about the risk of infection, consider going to a med spa for your regular nail appointments. Med spas are overseen by a physician, ensuring that the environment, tools, and equipment are cleaned and sterilized or disinfected before and after each client.
  10. If you ever have concerns about your local nail salon you can always call your State Board of Cosmetology. The State Boards of Cosmetology are in place to look out for the clients well being. TME Tip: Many states have websites that allow you to look up the status of professional licensure. 
While there is never a guarantee that you’ll leave a nail salon germ-free, hopefully Robert’s tips will lessen the chances of that happening. 

Wednesday, December 28, 2016

2017 New Year’s Survival Guide

With the Holiday Season beginning around the third week of November and running all the way through until the first week of January, our skin tends to start to show the signs of stress … right smack in the middle! And, who wants to start a New Year with tired, stressed skin? It isn’t just the prep for New Year's Eve but New Year’s Day too, that we’re focusing on. In our little tribe of people, we spend NYE ringing in the New Year ‘til the wee hours and then turn around and host a mid-day brunch. Yep, we pack a lot into the New Year celebration. So, how do we survive 36 hours of fun? Read on for your 2017 New Year’s Survival Guide. Oh, and if you haven't quite worked out your hair and makeup, check out Team TME's Holiday Beauty Section.

Beauty Fix Number One: Start Before The Party - New Year’s Eve parties usually involve a steady flow of alcohol and alcohol dehydrates … everything. While you’re primping for the party, get a hydration boost with a fish oil supplement or B12-complex vitamin. Also drink a glass, or two, of water.

Beauty Fix Number Two: When You Get Home It’s late, you’re tipsy or just plain exhausted … doesn’t matter … take off your makeup! Team TME is a huge advocate for a quality skincare regimen, but in a pinch makeup remover wipes will suffice. Grab a pack of JĀSÖN Gentle Basics Facial Cleansing Towelettes (30 pack - $6) and take two more seconds to apply Estée Edit Pink Peony Overnight Mask ($50). Oh, and another glass of water before hitting the pillow will help re-hydrate your body.

Beauty Fix Number Three: The Morning After - Guess what? More water! After you’ve had your water (and possibly a cup of coffee) break out the tea! The warm tea bag trick has been around forever and with good reason. It’s an easy avenue to get caffeine to the skin, which combats inflammation and helps stimulate blood circulation. Place warm tea bags over your eyes for two minutes and repeat on the sides of your nose. And if you didn't quite make it to apply the Estée Edit Pink Peony Overnight Mask, now's a great time to try out Fresh Vitamin Nectar ($62) following it up with Estée Edit Late Night Eraser ($42). 

Clockwise:  jane iredale, MAC, Sarah Potempa's Wrap Up

Beauty Fix Number Four: Time For Makeup Spackling on the makeup isn’t going to anything except accentuate your washed out look. It’s time go minimal on the makeup and utilize a stunning strategy. Certain colors cancel out others. If you find that your face is blotchy reddish, grab a green tinted color corrector and if you’ve got heavy dark under-eye circles try a little peach, pink, or red tinted color corrector. M·A·C STUDIO Conceal And Correct Palette ($40) contains six shades and is easy to blend.

Beauty Fix Number Five:  Forget Foundation - Opt for a BB cream or tinted moisturizer instead of heavy foundation. Our current go-to is NARS Pure Radiant Tinted Moisturizer Broad Spectrum SPF 30 ($44) with its buildable coverage. After you’ve applied your BB cream or tinted moisturizer, it’s time for the big magic trick … Benefit Cosmetics Watt's Up! Highlighter ($30) is THE ultimate weapon. Glide on a little of this highlighter on your brow bone to brighten your eyes. It’s also amazing for cheeks!

Beauty Fix Number Six: The Finishing Touches - Again, skip any heavy makeup including piling on the eyeshadow, as it’s more likely to actuate the bad. Opt for a light touch on the eyes or skip shadow altogether. Perk up your face with a touch of lip color like jane iredale Just Kissed Lip and Cheek Stain ($25), which offers the perfect kiss of color and moisture. Style your hair in a quick, loose lowknot with the help of Sarah Potempa’s Wrap Up ($9.99), and out the door you go!

Thursday, December 15, 2016

Brooke ‘The Sculptor’ Taylor Shares How To Beat The Holiday Bloat

If you haven’t yet heard of fitness’ newest guru, Brooke “The Sculptor” Taylor, Team TME can guarantee that you soon will … and you’ll be hearing a lot more about this dynamic woman. Before we share Brooke’s tips on beating the “holiday” bloat, let’s tell you a little about Brooke.

Owner of Taylored Fitness, this mother of two and former dancer is a STOTT Pilates Instructor Trainer. Unlike others, Brooke makes working out a lifestyle versus a chore. Her various programs consist of Boot Camp, Bridal Shape-Up, Pre and Post Natal Training Moms, as well as Pilates and Barre Functional Training. Now that you know about Brook, let’s get to those awesome tips!

With the holiday season in full swing, we often forego the gym with the justification that we simply don’t have the time or an acceptance that we’re going to put on a few extra pounds anyway. With Brooke Taylor’s “Anywhere Workout” tips, there seriously is no excuse. Plus you will look and feel better! And along the lines of looking better, Brook has also shared two delicious smoothie recipes, just for TME readers, to help you start out 2016 … of course you don’t have to wait to try out these sumptuous smoothies.

Brooke Taylor’s Anywhere Workout Tips: These are body weighted exercises that you can do at home to rev up your metabolism and jump start your day!

Warm Up: Jump Jacks – 20x, Lateral Side to Side Skaters – (20x), Walk Out to Plank – (10x), Mountain Climbers – (20x), Plank Jacks - (20x)
  1. Burpee Push Ups (20x) – Start with legs hip distance apart. As you inhale place your hands down directly underneath your shoulders and as you exhale shoot your legs back into one long plank position. Inhale and lower your body down into a push up. Exhale to extend the arms and inhale jump the legs back in to a deep squat. Exhale explode and jump in the air to land softly toe, ball, heel, back into your squat position. 
  2. Back Lunge to Step Hop (10x Each Leg) - Start in a single leg lunge position with your knees bent in a 90-degree angle.  As you exhale push off the front leg transferring your weight forward and hop pulling your back leg up to your opposite knee. Then swing it back to land into your single leg lunge again.
  3. Crab Butt Lifts (20x) – Start seated on your sitz bones with your hands placed directly next to your hips, palms facing forward and your heels planted firmly into the floor hip distance apart. As you exhale press the hips up towards the ceiling firing your glutes and hamstrings. Inhale lower your hips down to hover just above the floor and exhale to extend again. The focus should be about pressing through the heels to really extend those hips, while simultaneously squeezing the glutes. 
  4. Tricep Dips (20x) – Start in your crab stance with your hips extended towards the ceiling and the arms directly in line with your shoulders. Bend the elbows back as you lower your body down towards the floor and as you exhale straighten your elbows. 
  5. Full Roll Ups (10x) – Start with your legs extended nice and long and your arms extended over your head. As you inhale reach the arms up to the sky and initiate by peeling one vertebrae at a time off the ground flexing the spine over the legs. As you inhale tuck the tailbone lead with the pelvis and lower down one vertebrae at a time with control. 
  6. Bicycles (20x) – Start with your spine in an imprinted position with your legs held up in tabletop position and your hands resting gently behind your head. As you exhale rotate to the bent knee while simultaneously extending the opposite leg.
  7. Bridges (20x) – Start Laying Down flat on your back with your pelvis and spine in a neutral position. Make sure your heels are in line with your sitz bones and hands are gently placed alongside your body. As you exhale extend your hips up to the sky making one long line from shoulder, hip to knee. Inhale lower your body to hover and then exhale extend it back up. 
  8. Heel Lifts – Hold your pelvis in the bridge position and lift and lower the heels (20x), once you complete the final one then lower and lift the hips in small pulses (20x)
  9. Quadruped Leg Lifts (20x) – Start in a quadruped position with the hands placed directly underneath the shoulders and the knees directly underneath the hips. As you inhale extend one leg back and exhale fir the glute to lift the leg off the floor. Then cross the knee over the other and kick the same working leg out to the side (20x). Rotate the body completely to the side stacking your pelvis, ribs, and shoulders placing the top arm to your forehead.  As you exhale lift the working leg up to hip height and inhale to lower. 

Brooke Taylor’s 2016 Green Machine Beauty Blend Smoothie

  • 1 cup of almond milk
  • 1 pack of Aloha Protein Powder
  • 1 cup of kale
  • 1/2 cup of spinach
  • 1 tbsp of chia seeds

Brooke Taylor’s New Year, New YOU, Acai Berry Beauty Blend Smoothie

  • 1 pack of unsweetened frozen Acai
  • 1 cup of almond milk
  • 1/2 cup of frozen blueberries
  • 1/2 banana
  • 1/2 cup of kale
*Add protein powder if desired

**Medical Advice Disclaimer: The information included in this article is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider. This article first appeared on The Makeup Examiner Dec. 14, 2015

Wednesday, June 1, 2016

FDA Issues Warning For Henna

You may have spent this past weekend at the beach and participated in what has become a bit of tradition … the boardwalk and the boardwalk henna tattoo. Or maybe you’re heading to a music fest and can’t wait to go all out with a gorgeous and intricate henna tat to enhance that Boho chic. But, what looks so beautiful when it’s finished can quickly turn rather unattractive.

The Food and Drug Administration (FDA) is warning the public that marking your summer fun with henna tattoos could put your health at risk. The question is why? Henna has been used since the time of Cleopatra. Henna body art, referred to as mehndi, is still used today around the world to decorate the skin for cultural festivals and celebrations. Sounds harmless enough, right? So what makes this beautifully hued past so dangerous now?

Real Henna is a reddish-brown coloring, and extracted from the leaves of the henna tree. When applied to the skin’s surface, it will typically last from three to five days. The henna tree is indigenous to the Middle East, Northern Africa and South Asia. The import of real Henna can be expensive to those whom are greedy. So, in order to increase profits “black henna” hit the American market place several years ago. Oh, you’ve heard of black henna and you’ve heard that it’s been around for centuries and you’ve heard that it is absolutely innocuous.

Well, you are correct if you’re walking in a Middle Eastern or Indian grocery store and the black henna is actually Indigo. The problem is that if that “black henna” is from the U.S. it is most likely not Indigo, but coal-tar hair dye containing p-phenylenediamine (PPD), an ingredient that can cause dangerous skin reactions and one that is not legally permitted in cosmetics.

The FDA emphasizes that an allergic reaction can occur with any substance, but there are case after case of severe allergic reactions to “black henna”. The FDA reports that reported cases usually include blistering at the tattoo site, which can be severe and can lead to scarring. What can you do to protect yourself? Well, probably don’t get a “black henna” tat in the first place or even a Henna on unless you know that you don’t have an allergy to Henna.

No one can ever gauge the severity of any allergic reaction, but with well-documented cases why risk it? The FDA recommends that if you have a concern or reaction to a Henna or “black henna” tattoo, contact your health care professional immediately and the FDA asks that you also contact MedWatch at (800) 332-1088.

Friday, January 29, 2016

Winter Weather Health and Fitness Tips

If last weekend’s Snowpocalypse, courtesy of Jonas, is any indication of weather for the remainder of winter, we may find ourselves less mobile and more apt to be lounging around. All of that time spent being a couch potato, watching movie marathons, and the comfort (junk) food that comes with it may leave us with a few too many extra pounds when swimsuit season rolls around. No worries, because Team TME has you covered with delicious recipe picks from Amanda Foti, Senior RD of Selvera Wellness and simple exercises to keep you on track -- even during a blizzard -- from SWERVE Fitness Instructor, Jason Tran.

Amanda Foti

Yummy and healthy snacking isn’t as difficult as you’d think, but you will need to plan ahead and hit the store before the winter weather hits. A good rule of thumb is keeping keys ingredients on hand so that when the urge to snack hits, you’ll have everything that need!

Buffalo Cauliflower Bites by Persnickety Plates

Mediterranean Tabbouleh Hummus Dip by Eats Well With Others

Mini Pepper Nachos with Corn, Black Beans and Avocado by Closet Cooking

After your tummy is filled with yummies, and you’re over your food coma, it’s time to try these at-home exercises from Jason Tran. Easy -- 30 seconds each exercise, 3 rounds, 1 min rest in between rounds! 

Jason Tran

Turn them into Goblet Squats by cupping a glass of wine in your hands
*Targets the glutes and quads

Start with feet slightly apart and parallel, extend working leg behind you and slightly bend knee of standing leg, extending your torso forward while maintaining a flat back, and return to stand.
*Works the glutes and hamstrings and core

DONKEY KICKS (Right & Left)
Get on your hands and knees and kick one leg back and up as high as you can, then pull your knee into your chest, then set it back down and repeat.
*Glutes and shoulders

Rinse, repeat and have a fabulous weekend! xo ~Team TME