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Back to School or College, Make a Personalized Cake to Send Them on Their Way

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Jul 312022
 

It’s almost that time of year again; back to school they go! School supplies and clothes are on the minds of all moms. Some mothers are sending their children off to college with hope and warm wishes. Some may be sending their little ones to their very first day of kindergarten. Either way, we can help ease the pain and make it special for all.

Although Make a Diaper Cake Biz is famous for making “diaper cakes” from baby blankets and diapers, we love making cakes for any occasion…and you can too!

Using a towel and my template, found at http://www.makeadiapercake.biz, we made a very unique towel cake called “Cramming for Exams.” It’s filled with great things to help your child survive staying awake and cramming for those big exams. Below is a list of items I used for this cake but you can feel free to customize it to your child’s taste.

Supplies you will need:
– One large hand towel
– Shred
– Construction paper
– Tissue paper or packing paper
– A pack of index cards
– Highlighters and pencils
– The goodies — Two cans of Starbucks double-shot coffee drinks, M&M’s, Twix, Hersheys Chocolate Sticks, Choxie Coffee Toffee Bar, Snickers candy bar.

Start with using my template and round it out into a shape of a cake. Cut a strip of construction paper to insert inside of towel; fill with packing paper, shred and then arrange products to your liking. That’s it…simple and fun! You can make your own Back to School or College Cake, or contact us to make one for you.

Here is a list of other helper cakes for your child’s college days.

Get Well Cake: Take a yellow hand towel and use my method above. Fill with a big soup mug with a smiley face, chicken soup mix, a good book or magazine, tissues, vapor rub and cold medicine. If you can’t be there for your college student, at least you can send the gift of love to them.

Just for the Bathroom Cake: Make this a two-layer cake by bringing the top layer in slightly. Use a set of towels, roll the smaller ones and fill the center with things like toothpaste, small size mouthwash, floss and soap. Fill the cake with toothpaste, small mouthwash, floss, and soap. For the top layer, stuff with their favorite shampoo or body wash, lotions and deodorant.

Snack Attack Cake: Fill with all their favorites; chips and cookies. No one knows their child’s taste better than good ole’ mom.

Movie Night Cake: Fill with microwave popcorn, drinks, a gift card from blockbuster and of course candy.

Do you have younger ones going for the first time? Why not help ease the pain a bit with a cute cake filled with crayons, paints, glue sticks, little games, flash cards and little snacks for the first big day. Oh and you may want to add a little gift for the teacher too.

These back to school towel cakes can fit any children in your home. Just by adjusting the products, you too can put a smile on all your children’s faces.

For more information on making a Back To School Cake, a diaper cake, or any other specialty cake, stop by the website at http://www.makeadiapercake.biz. Not only do we have complete instructions for making cakes, but an ebook as well that walks you through step by step. And don’t forget, we can make them for you too.

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Get Your Free Blog and Make a Little Money Too.

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Jul 302022
 

Before you buy that “get rich quick” internet scheme, try Free Blogging first. You can have your own Free cyberspace address to tell the world about yourself, your family, your hobby, your profession, or to sell something.

I have 14 blogs that have not cost me a nickle.

Here’s how I did it and you can too.

It’s true! You can have a Free Blog and Google will pay you for allowing them to run Ads on your blog. You make money every time someone clicks an Ad, even if they don’t buy anything.

I now have 14 blogs, created with very little “techie” knowledge in less than 60 hours of work, each on a specific self-help topic. I started on May 14, 2006. My “On Line Tribune Self Help Newspaper” has many articles, courses, and ebooks, Free and I add new FREE stuff almost everyday.

I can tell you, for the most part, once you get past the learning curve, it’s fairly easy to do. Look, I’m 63-years old. Don’t let your age stand in your way. You can do this too!

A blog is your own address in cyberspace where you can post your comments, ideas, plans, loves, hassles, or pet peeves to share with the world – and – the world will talk back to you! I invite you to take a few minutes and browse the sections of my blog to get an idea of what I have done so far.

What could your blog be about? For example: I told my daughter that she should start a blog on Home Birthing or Midwifery. She does this for a living in Vermont and knows all the inside information. She did it and now has people seeking out her insight. Get the idea? You choose what your blog topic is.

My “On Line Tribune” blog gives you many helpful Free resources, that’s right, FREE RESOURCES to get you started. See the links in my Bio below.

I also learned a lot about the technical stuff by joining Google Groups. Bloggers ask each other questions and learn together and learn from experienced bloggers who teach you how to avoid making mistakes. It cuts down the learning curve significantly! Yes, it’s FREE, too.

O.K., once you decide to build your blog, what do you put on it? Well, make sure you add plenty of content.

Content is articles by you, like the one you are reading right now, that will draw the Search Engines to your blog. A Search Engine got you here didn’t it? Search Engines need content to offer folks when they search a particular topic. They need your content too.

Think about what you know best, like my daughter did, and start writing articles. Then, after you put them on your blog, submit them to Article Directories like this one. This creates even more interest in your blog.

If this sounds too complicated, don’t worry, be happy! Check it out. Remember – it’s totally Free, and, it’s great fun.

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Massage Therapy Business Cards With Muscle – Part 2

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Jul 292022
 

In Part 1 of this article on massage therapy business cards, we looked at why
most business cards are pretty much useless in compelling someone to call for an
appointment.

So how can we take a wimpy marketing tool like your massage therapy business
card and give it muscle? How do we put it to work so that it actually does
something for our business? How do we adapt these little cards to elicit a
response from potential clients?

My suggestion is this…

Include a direct response message on your card. Make them an offer that will
make people take action.

How about this as a little two-line message:

“Get a FREE half hour massage with the

purchase of 30 minutes (limit one per person)”

Then give your business card out like crazy. Give each of your existing
clients six cards and ask them to hand them out to people they know who may need
massage. Give them to your family and your friends to give to people they know.

But before you give them out, add one more little note. Write this by hand
and sign it with your first name only:

Expires: February 28th

Eric

Of course you don’t actually write “February 28th”, but put down a date that
is two to four weeks from the time you hand the card out. Then sign it with your
first name. You have to attach some sense of urgency to using the card or like
I’ve already said, it’s going to sit around forever and never get used. Putting
an expiry date makes people take action today.

I like the hand writing stuff. Not only is it practical i.e. your printed
business cards won’t get out of date, but it’s also a really nice personal
touch.

But you can print any kind of offer that you think your potential clients
might respond to. You can invite them to your massage therapy website to take a
free stress assessment online. You may invite them to sign up to your ezine for
announcements of special offers for subscribers only. You may offer them a free
paraffin wax treatment or body scrub with their next massage.

You decide what offer will work best for the type of clients you want to
attract.

The important thing is to take the necessary steps and turn your passive and
wimpy little massage business card into an action-generating (and
appointment-making) powerhouse.

So put your current cards aside and use them for writing your clients’
appointment times on them as a reminder for their next appointment. Then get
some new massage therapy business cards printed with this idea of eliciting a
direct response at the top of your mind. And watch the difference it makes in
your practice.

There’s still more that you can do to boost the response to your massage
business cards and we’ll look at that in Part 3 of this article.

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Customer hunting and printing on demand

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Jul 282022
 

There are no more reasons why you will not be able to get more customers today with on demand printing up for grabs already.

The thing with marketing is that you need to read out to more customers to be able to have a successful business. Printing materials that would serve as your promotional tool is the only way to do it.

Your printing materials should serve as your representative. Without them, people will not remember you, what you have done and what you are capable of. You need to keep these things in mind before you even choose the kind of printing and printing company you want.

Now, how can you get more and more customers for your business?

Free offers or give away.

People are a sucker for free stuff. Nothing can make them come running as fast as when you offer them something they can have with no costs. Give it to them together with what you are trying to promote. Once they see that you are serious in your purpose, they will realize how you value your business. It will make them want to do business with you.

You can do this promotion online too. Everybody is online already; you may want to be there to be able to do business with these people.

Value your customers.

Accept it. It is not easy getting new customers. That is why you need to value the ones you have now and try to do repeat business with them. Your customers will appreciate you not forgetting about them and will continue to offer them new things that you have.

Do not shy away from trying to contact them and telling them about what your latest products or services are. Give it to them straight and do not make them do the searching.

Get lists and names of customers.

Business cards and other contact cards should not be disposed once a transaction is done. They would serve as your reference once you are looking for people to market your business to. Some of them may want to avail of what you have to offer. Some may even refer you to other acquaintances.

You can also try and get names for yourself from lists or referrals from those you know. There is a big possibility that customers are just waiting to hear about you and been doing that for quite some time.



For comments and inquiries about the article visit: Print on Demand Printing

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Shop Fresh Flower online

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Jul 272022
 

Flowers, the nature’s gift



Flowers speak the language of love. It also speaks your concern and condolence on specific occasions of grief and sorrow. One of the best ways of expressing your love and affection to your beloved ones is through flowers – The flowers, colorful, fragrant and fresh from the gardens.


Gone are the days when one used to buy a bouquet of roses or a bunch of tulips from the local florists at exorbitant price, from the old stock. The choice was limited and the charm was lost in such bargains. The flowers in the local florists were not plucked to order, rather were waiting for the prospective buyer and might have passed many middlemen resulting in escalated cost. The choice was little and the selection instant from among the available varieties, and obviously the range too limited. The proliferation of online florists opened new dimensions in marketing of the flowers. At the convenience of one’s home one can choose the most appropriate and seasonal flowers at affordable costs and get it delivered at the intended destination within 24 hours. The choice is unlimited, the cost is less and the range is high. For those who are new to the online flower shopping it may be a bit strange but once they make a purchase they stick on to the choice since the benefits are many.


Shopping flower online


The online flower shopping has many advantages. The first and the foremost is the wide range of choice given by these sites, one can read, everything about the flowers and can make a right choice. No middlemen or no stale stuff. The sites arrange to pluck the flowers straight from the growers as per your demand and deliver the same at the desired place or person at the exact time. No forgetting or delayed reach. The booking can be made well in advance and once the payment is made with the necessary instructions for delivery one can forget about the same. The flower that arrive fresh and lively looks much better and lasts longer .One is well advised to go for the seasonal variety so that one would get a better bargain and the fresher variety. It would be wise to opt for the tulips and daffodils in January, and sun flower and Mary gold in the month of august –September.


Sending a bunch of roses on the birthday of your mother as a surprise gift would definitely surprise her and make her happy that she is in your thoughts all the time. Many a time the tight home budgets make it difficult to go for a purchase of a fifty dollar bunch of red roses for the right occasion and make us sad. The reason is a belated decision or a wrong choice. Plenty of seasonal cheap flowers are available at reasonable costs on online florists. Being cheap does not mean poor in quality. Online florists avoid middlemen and also gives a good bargain since their overheads are limited and they cater thousands of customers. Once the choice is made and the payment is over the deal is best forgotten as the delivery, the packing etc. are taken care of by the online florist. Many may also not charge for the delivery.


The premium service by the online florists


Online florists offer many added services. For the novice and the internet ignorant online flower shopping may be weary but once they taste the frills in this service they may not prefer the local flower shop anymore. One of the advantages of the online flower shopping is that one may be able to place an order weeks or even months before the occasion. They offer holiday flower arrangements and special delivery at regular intervals and also offer specialized service on memorable occasions. No last minute rush or exorbitant prices. Booking of Seasonal flowers in advance make the deal cheaper. If you wish to make a surprise birthday gift or a mother’s day gift to your mom online florists are the right choice. No keeping of a diary entry or last minute rush. You can make an order well in advance and even if you miss the day during your hectic corporate engagements or trips the fresh and fabulous flowers would be delivered to your great mom at the right time and the place.


The online flower shops also offer you suggestion on the right flowers for the right occasions and also a few tips on the designing of flowers. When you speak the language of love through the flowers follow the most effective and enviable way. The personalized service and the expertise of the online florists make them the right choice. One may stop roaming around the flower shops, and wasting the precious time.


Flowers convey your emotions with more intensity and meanings than the words spoken. Next time when you nurture the idea of surprising your loved one with a bouquet of flowers remember not to waste time on loitering the local flower shops , take a look at the online florists and order for a bunch of fresh fragrant flowers that carries your warmth and love .



This article is written by Arindam Bose for www.ecard4all.com/flower/default.aspx . Webmasters are free to include this article on their site provided they keep the content and the resource box intact.

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How To Eliminate Credit Card Debt

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Jul 262022
 

This simple method for eliminating credit card and other debt worked for me and it worked for the friends I told about it.

Some people already know that some of the reasons why we get into debt are because:

1) We don’t budget.

2) We spend more than we make (Most people spend 10% more than they earn, no matter how much they earn).



This simple method just might be what you are looking for to overcome these two problems.

I tried making a budget once. It didn’t work at all. The problem with a budget is that it works for a little while and then there is always that BIG payment for the car or insurance or an unforeseen need. And then the whole budget is blown out of the water.

So I decided to treat myself as a business. Which is something that everyone should do. In a business, money comes in and money goes out. Same with you.

All businesses should have a cash flow chart. This can be done on an excel spread sheet. I have made up a basic one for your to copy and modify for your own circumstances.

Here is an excel spreadsheet for you to use at http://www.relfe.com/A06/Eliminate_credit_card_debt.xls. This is a Microsoft Excel Spreadsheet. You will need a spreadsheet program that will read the Microsoft Excel Spreadsheet format to use it. We advise to use the FREE alternative to Microsoft Office (the same as the French government is using) called Open Office available from www.OpenOffice.org.

Download it to your computer. Then do the following:

1) Change the dates which currently read “week 1”, “week 2” etc. to the dates that you get paid on. If you get paid monthly, then these will be one date for each month.

2) Where it says “Income 1” replace that with the name of where you get your first source of income from. If you have more than one source of income, write those names where it says “Income 2”, “Income 3”.

3) Write the amount that you receive as income in the appropriate cells for the appropriate dates. eg in C2 write 400.00 if you get paid $400.00 on that date.

4) Where it says “credit card 1”, “credit card 2” etc., replace those words with the names of the different credit cards and other debts you have.

5) Have a look at the list of expenses. Customize it to your own needs. Delete what words you don’t need. Add what I have left out. (eg delete “cable tv”).

6) Write the amount that you will spend as expenses in the appropriate cells for the appropriate dates. (eg write the amount of your rent/mortgage in C13).

7) Add up the total amount that you were charged for interest last month. Estimate what you will have to pay for next month. Write those figures in the appropriate cells for “Total monthly interest on credit cards.” (eg write 50.00 in C42 if you were charged a total of $50.00 interest).

8) Work out how much you have now. Your total is cash you have minus what you owe. The total may be a “minus” number. Write that number in the green box B43.

9) By now all figures should be in and you will be able to see how much money or debt you will have by Week 15 by looking at the Running Balance row.

10) Now if your total balance by Week 15 is not as good as you would like it to be, see what changes you can make. Delete some purchases. Move the date for some purchases to a later date.

11) Note that there are automatic formulas that work out the totals and balances for you. Keep an eye on those formulas to make sure they are always correct!!! If you change something, make sure the formulas are still correct! I have written the current formulas and what they are at the bottom of the spreadsheet in case you need to put them in again.



Now, PRINT IT OUT.

Put it in your wallet. Before you spend a cent, you must be able to see where you can write that amount on your spreadsheet, if it is not already accounted for.

The advantages to a cashflow spreadsheet are many:

1) The first rule for getting out of any mess, or for improving your present lot is to face the truth of where you are at at the moment. For many people, it is quite terrifying to add up what they owe and what interest they pay each month. And then work out how much interest they will pay in a year. But that is the first step towards getting you free.

2) It enables you to plan many months ahead for those big payments so that when they arrive, you are ready for them (eg Christmas).

3) It helps you do the most important thing of all for getting out of debt and staying out of debt. It’s called “delayed satisfaction”.

With this system, you have to find the money on your spreadsheet BEFORE you spend the money. Most people just spend the credit and then worry later about how they are going to pay for it.

With this system, you have to put it into the spreadsheet FIRST.

You will find that what then happens is that you have to delay it a bit, and then maybe delay it a bit more, and then maybe a bit more. Often, by then, you will have decided that you don’t really need it after all.

Do you know one of the main reasons why people spend? To remove pain. Not just physical pain, but also emotional pain. When someone is feeling down, they may feel better spending money on new clothes, toys, household stuff, travel, etc. So if you have a rule that you HAVE to see where that purchase fits in on the spreadsheet before you spend, then often the ‘need’ for the purchase will have gone by the time that time arrives.

3) Because all of the things that are important to you are written down, the thing that you think you want to buy becomes less important, because you are reminded of the things that really count like rent, mortgage, education, savings for your financial freedom etc.

4) You learn to appreciate the value of money more and more. Eventually starting to put money in your “savings/investment” area becomes more important.

5) You really begin to appreciate what a waste it is to pay interest to someone else and really knuckle down to do what you have to do to stop paying it.



Most people spend more than 10% of what they make, no matter how much they make. In the book “The millionaire next door” he tells of a couple who are broke and desperately need money who earn $700,000 a year!!!!

While you are working on ways to reduce your spending, remember, one of the easiest ways to get out of money is to make more money. You may be surprised to find that there is someone out there willing to pay you more money than you are making right now for an even better job than you have right now. (That happened to me and has happened to others).

The important thing is what you get to KEEP. You need that to invest for your future. Because most people save zero, that means most people are earning $0.00, no matter what their salary.

Most people think that having a second job is not worth it because they will make only a few extra dollars. However, if you get a second job and actually get to KEEP $20 a week, then you are earning a lot more than someone who has a larger salary but actually gets to keep $0.00 at the end of the month.

If you have a job that requires you to keep up an expensive appearance with fancy clothes, car etc., you may find that you really make more living in a cheaper area doing something that lets you wear jeans and t-shirt. I was told that in Sydney, Australia, more of the many fancy boats which you can see around Sydney are owned by plumbers and electricians than by professional people like lawyers.

And always remember the true cost of any item you buy. Taxes! If you buy something for $50, you might have to actually earn $80 and pay the taxes on $80, to have enough left over to spend $50!. Things are MORE expensive than they seem. YOU are a business. So cut costs! And increase your cashflow. Work more hours, get a higher paying job, Sell things on eBay, Open a flea market business, etc! Read about the “Law of Yucky”.

Any questions or problems with this spreadsheet, please email me so that I can make this as useful for others as possible.

DISCLAIMER: No guarantee is made as to the accuracy of this spreadsheet or that there are no errors in it. The author of this article is not responsible for any errors in this spreadsheet or article or for any results that arise from using them. Use at your own risk.



Copyright ©: Stephanie Relfe – 2006

Permission is granted to reproduce this article and spreadsheet
as long as you acknowledge the author and quote and link to www.relfe.com

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Is There An eBook Inside Of You?

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Jul 252022
 

The question begs, “Is There An eBook Inside of You?” The answer is a solid yes if Joe Vitale and Jim Edwards have anything to do with it.

These guys have written a detail laden, comprehensive ebook called, “How To Write an eBook in 7 Days.” Surprisingly, they use a delightful step-by-step, practical approach on how to write an ebook in 7 days.

Upon reading the ebook you will soon discover that they motivate and inspire you all along the way. Little by little they cajole, tease, encourage, and finally demand that you dig deep to dredge up the ebook that they say is inside of you.

Two things you’ll quickly discover, the one mistake most authors make and their single greatest obstacle. Better still, they also make known 3 proven methods on how to write an ebook.

Do you know the 7 commandments of ebook formatting? Would you like to learn them? These guys teach that too.

There is more good news. Once your ebook is written, you are not left dangling, wondering what to do next. You’ll get everything you need to publish, market, and sell your ebook.

Guess what? Joe and Jim have so much confidence in their product they give you a 60 day money back guarantee. More than enough time to get your ebook up and running.

These guys are a class act. They leave no stone unturned in helping you achieve success.

I call their ebook, “The Comprehensive, Step-by-Step Manual on Writing an eBook, From Birthing to Banking.”

Believe you me; this ebook is chuck full of a wealth of information. However, weighing in at a chunky 206 pages, it does seem to be a bit much.

When you read the ebook though, it becomes apparent that Joe and Jim have tried their level best to trim the fat. Again, the other more obvious fact is that the 206 pages are running over with quality information.

Joe “Mr Fire” Vitale is a results only marketing consultant. He has helped over 200 authors, publishers, and large companies with their book promotions.

A powerful copywriter and well known author, Joe has too many books to list, of which he has sold thousands.

Jim Edwards is a dynamic speaker, info developer, author, and marketer with profitable online businesses since 1997. He publishes a free tell it like it is newsletter.
Jim enjoys writing, walking, softball, video games and listening to Elvis, Frank Sinatra and Willie Nelson.

I was thrilled as I waded through one of the early sections of “How To Write An eBook in 7 Days.” That section dealt with the one mistake most authors make. My eyes opened wide. What was it? What was that one mistake?

I was in awe of what I was reading simply because this was pertinent stuff. The amazing thing is I identified with what Joe and Jim were saying.

They also discuss the single greatest obstacle to writing an ebook? These guys hit the nail right on the head again. I was glued as I read the information. Every bit of it was ringing true.

Here’s the rub. Not only do these guys show you were the road blocks are, guess what? Joe and Jim show you how to maneuver around them. They give you solid tips and tricks to overcome the obstacles.

“How To Write an eBook in 7 Days” is an absolute winner! Joe and Jim hold back nothing in helping you to achieve your dream of writing an ebook in 7 days.

Day by day they systematically lead you step-by-step to the realization of your dream. You don’t have to put your life on hold in order to get the ebook written. They weave your writing responsibilities into the fabric of your everyday life.

After my first read, I did have questions. It seemed to me that these guys were just pushing their thoughts onto me as a reader. In all honesty I felt as if they were just force feeding me so that I wouldn’t ask for my money back.

But no. I don’t believe that now. Joe and Jim care. They want you to succeed. They’re in your corner. You may have to read the ebook a couple of times. So what if I didn’t get it the first time around? I understand it now, and that’s important.

Let’s discuss the main promise that Joe and Jim make in the ebook. They promise to show you how to write an ebook in 7 days. Do they deliver on that promise?
I say yes! Without a doubt. The formula they use is second to none. It’s a winning formula.

Using the scale from one to ten, I give them a solid nine. They get that high score because of the tight organization, solid practical structure of the writing program, and deliverability. At the end of the day, they do deliver what they promise.

Joe and Jim have gone the whole nine yards in covering all aspects of writing your own ebook. Truly, I don’t see the need for any updates for quite some time because they have left no stone unturned in this ebook.

Allow me to add one thought. This ebook can be used as a go-to platform to highlight tightly-focused areas of ebook writing. And now I must say, writing this article has been fun for me. I have enjoyed every moment.

Now it’s up to you. Go to the resource box below. The link will lead you to the ebook, “How To Write an eBook in 7 Days.” Joe and Jim would be delighted to assist you in making your dream come true just like they assisted me.

Thank you Joe and Jim. My ebook will be out shortly thanks to you guys.

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Summer Fitness for Busy Women: 4 Quick Exercises To Stay Firm During Bikini Season

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Jul 242022
 

It’s summertime, and the living is easy – except when you have to think about putting on an itsy-bitsy-teeny-weeny yellow polka dot bikini! But don’t worry, there’s still time to get in shape to strut your stuff on the beach or the boardwalk!



These tried-and-tested exercises can give you quick results with just 10 minute focused workouts every other day. (If you’re on a serious mission and feeling really motivated, feel free to go for it every day!) And don’t forget to mix up these moves with some cardio work, even if it’s a game of soccer with the kids or a brisk walk to the park. Take advantage of the extra quality time you’re spending with the kids, family or friends this summer – whether at home or on vacation – and put the fun things you do to work to stay active. Every calorie counts!



And after a few weeks with these exercises, you can look your best in the season’s latest teeny-weeny bikini fashions! Have fun in the sun – but don’t forget the sunscreen!!



Dolphin Kicks



For this exercise you want to balance your weight on your forearms with your elbows directly underneath your shoulders. Make sure to pull your shoulder blades down towards the hips (away from your ears) – this will keep the stress off your shoulders. Extend your hips and spine, pull in your abs (this supports your torso) and bend your right knee slightly off the floor for more support. First Inhale, and then as you exhale extend your left leg straight out to hip height, contracting the glutes and hamstrings. Your hips should be facing forward at all times. With a slight bend, return the left leg to meet the opposite supporting leg.




Reps:


Repeat up to 20 repetitions, keeping the torso still, then switch to the other side.




Muscle Focus:


Glutes, hamstrings, abs, and lats.





Super Butt Kicks



Lay down on your back, placing your arms down by your side. Lift your hips off the floor in a bridge position. Your right knee should be bent with the heel in line with your sit bone, and your left leg should be extended straight up. As you inhale, lower your left leg to the floor. Be sure to keep your hips still and maintain the bridge position. Exhale and bring the leg back up to the start position



Reps:

Repeat up to 20 reps, then lower your left leg to the floor in the same bent position as the right. Lower your butt to the floor, rest, and change over to the other leg.




Muscle Focus:


Glutes, hamstrings, abs





Dead Bug



Lay down on your back with knees bent at a 45-degree angle. Head, neck and shoulders should be off the floor and hands resting on your knees. On an exhale, draw in your abs and simultaneously extend your left leg out and your right hand over your head. Repeat this move, alternating your arms and legs. Keep your eyes focused on your belly button at all times, and if you start to feel tension in your neck, lower your head down to the floor. (This will get easier as you build more strength in the abs.)



Reps:

Build up to 20 repetitions completed twice with a 30-second to 1-minute break. Make sure not to sacrifice form.



Muscle Focus:

Abs





Side Plank Leg Lifts



Lay down on your side, balancing on your right hip and resting on your right forearm. Your right elbow should be directly underneath your shoulder and your knees bent and stacked on top of each other. While exhaling, contract your abs, and lift your hips off the floor. At the same time, extend your left arm and leg out to the side of your body, making sure to keep the knee and toe facing forward.



Reps:

Try for 10-15 reps, then turn over onto your other side and repeat.



Muscle Focus:

Glutes, abs

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