Even the fittest of us can experience knee pain during activity and exercise. If you’re feeling discouraged about getting back into shape because of knee pain, you’re not alone: The Centers for Disease Control estimates that nearly half of all Americans will suffer from knee arthritis at some point. That includes two out of three obese Americans.
But don’t let a little discomfort push you off track. Sometimes targeting the area, gently and safely, with some basic exercises for knee pain is the best recourse—as long as you check with a doctor first.
Why Do Your Knees Hurt to Begin With?Many factors can contribute to knee pain—bad posture, certain shoes, and excess pressure on the joints are all possible culprits. But there are also a number of diseases and conditions of which knee pain may be a symptom. According to chiropractor Josh Axe, D.N.M., these include—but are not limited to—chronic knee pain including rheumatic arthritis, Lyme disease, lupus, and even psoriasis. Because of this, we recommend seeing a doctor or physical therapist instead of guessing at the cause of your pain—and potentially exacerbating it.
How to Exercise When You Have Knee PainOnce you’ve met with a doctor and have been cleared to exercise, the Mayo Clinic recommends the following three strategies that may help alleviate and prevent future knee pain.
Stretches for Knee PainStretching, warming up and cooling down are particularly important when training through discomfort like knee pain. The American Academy of Orthopedic Surgeons has an insightful guide to stretching out the knees before a workout, including:
STANDING QUAD STRETCH
You’ve probably done this a zillion times without knowing the benefits: Stand up, bend your right knee so that your heel nears your right butt cheek, and grab the top of your foot. Keep knees close together, press your hip forward, and stretch the front of your hip and knee for 30-60 seconds before you switch sides.
Stand with your right foot extended about a foot in front of you, heel flexed upward. Hinge at the hip and bend your torso toward the right thigh. Square your hips and straighten the right leg, flexing the toes up. Aim for 30-60 seconds of stretching around the back of the knee. (These will get you ready for a more strength-oriented knee rehabilitation program too.)
Leg-Strengthening Exercises for Knee PainYou might find that the mere act of daily stretching goes a long way toward soothing your achy knees. Weekly strength training will also help you to go an extra mile toward stabilizing the muscles and joints around those precious patellas.
For those experiencing knee pain, the half squat—going halfway down and holding the squat for five seconds—can be the best place to start.
• Stand with your feet hip- to shoulder-width apart
• Keeping your back flat and core braced, push your hips back, bend your knees, and lower your body to a comfortable depth.
• Pause for five seconds, and then push yourself back up to the starting position. Do 10-15 reps.
If it gets too easy, hold five- to 10-pound dumbbells. Three sets of 10-15 perfect squatsought to do the trick.
RESISTANCE BAND LEG PRESS
You’ll need a strong resistance band for these.
• Lie down and hook your right foot in the band like a stirrup, with the left foot extended on the floor.
• Slowly bring your right knee to your chest, fighting the resistance of the band and keeping your pelvis square, until it’s bent at 90 degrees.
• After a beat, slowly push out to full leg extension. Do 10-15 reps and switch sides for three sets.
Performing these gentle moves and soothing stretches under a doctor’s care may potentially help rehab any minor knee problems without surgery, while allowing you all the benefits of healthy exercise and continued weight loss. Once your health practitioner gives the OK, don’t quit some of your favorite workouts because they can actually help stabilize and protect your knee from pain.
Grilling is a fun and flavorful way to cook no matter the season – even if it’s cold outside! Who doesn’t love to cook together with friends outdoors in the summer and tailgate at the games during the fall and winter?
The best part is that grilling can be one of the healthiest ways to cook! Just follow our top ten tips for healthy grilling and barbecuing.
Perfect portions, delicious food, healthy weight loss. Sounds like a dream come true, right?! This FIXATE meal prep will have you eating amazing food and crushing your goals in no time.
What’s FIXATE? It’s the healthy cooking show starring 21 Day Fix’s Autumn Calabrese and her brother, chef Bobby Calabrese. On the Beachbody On Demand-exclusive show, the pair will teach you how to make simple meals that will make losing weight and eating well not just easy, but fun and delicious.
This meal plan uses Portion Fix color-coded portion-control containers to measure the amount of food you get to eat, so you never have to count calories. Green is for veggies, purple is fruits, red is protein, yellow is carbs, blue is healthy fats, orange is for seeds and dressings, and oils and nut butters are measured in teaspoons. Once you’ve made the food below, store them in Mason jars or your favorite air-tight storage containers.
This particular FIXATE meal prep is designed for anyone eating between 1,500 and 1,799 calories, but can be adjusted up or down if your caloric needs are more or less. At this calorie level, each day you get:
What are you waiting for?… it’s time to get your meal prep on with FIXATE.
FIXATE MEAL PREP MENU
Monday, Wednesday, and Friday:
Breakfast: FIXATE Creamy Quinoa Porridge
Snack: Shakeology Overnight Oats
Lunch: FIXATE Sweet Potato Casserole, chicken, and green beans
Snack: Hard-boiled eggs, grapes, and baby carrots
Dinner: FIXATE Zucchini Noodle Lasagna
Tuesday and Thursday:
Breakfast: FIXATE Creamy Quinoa Porridge
Snack: Pita bread, peanut butter, and banana
Lunch: FIXATE Sweet Potato Casserole, turkey, and cauliflower
Snack: Hard-boiled eggs, strawberries, cherry tomatoes, cucumber
Dinner: Baked chicken and spaghetti squash topped with FIXATE Marinara and cheese
Snack: Shakeology with fruit
Creamy Quinoa Porridge from FIXATE
1/2 purple, 1 yellow, 1 orange
M/W/F: FIXATE Sweet Potato Casserole, 6 oz. chicken breast, 1/2 tsp. olive oil, and 1 cup green beans
1 green, 1 1/2 red, 1 yellow, 1/2 blue, 1 tsp.
T/Th: FIXATE Sweet Potato Casserole, 4 oz. turkey, and 1 cup cauliflower
1 green, 1 orange, 1 yellow, 1/2 blue, 1/2 tsp.
M/W/F: FIXATE Zucchini Noodle Lasagna
2 green, 1/2 red, 1/2 blue, 3 tsp.
T/Th: 4 oz. Baked chicken, 1 1/2 cup spaghetti squash topped with FIXATE Marinara and 2 Tbsp. mozzarella cheese
1 1/2 green, 1 red, 1/2 blue, 1/2 tsp.
Snack 1: Shakeology Overnight Oats (1/4 cup oatmeal, 1 scoop Shakeology, 1 cup water) = 1 purple, 1 red, 1 yellow
Snack 2: Two hard-boiled eggs, 1/2 cup grapes, and 1 cup baby carrots = 1 green, 1/2 purple, 1 orange
Snack 3: One small apple= 1 purple
Snack 1: 1 small 4-inch pita bread, 3 tsp. peanut butter, 1/2 large banana = 1 purple, 1 yellow, 3 tsp.
Snack 2: Two hard-boiled eggs, 1/2 cup strawberries, 3/4 cup cherry tomatoes, and 3/4 cup cucumber = 1 1/2 green, 1/2 purple, 1 red
Snack 3: One scoop Shakeology with 1 cup fruit, water, and ice
How to Make the FIXATE Meal Prep
Your Grocery List:
26 oz chicken breast
8 oz turkey breast
1 dozen large eggs
2 cups part-skim ricotta cheese
1 cup shredded part-skim mozzarella cheese
3 cups fresh or frozen fruit
2 pints strawberries
1/2 pint blueberries
3 small apples
1 1/2 cup grapes
1 large banana
Vegetables + Herbs
1 1/2 lbs. sweet potatoes
1 large eggplant
2 large zucchinis
3 cups green beans
2 cups cauliflower
1 spaghetti squash
2 medium onions
1 garlic bulb
3 cups baby carrots
1 bunch fresh basil
1 1/2 cup cherry tomatoes
Dry and Canned Goods
3/4 cup oats
1 cup red quinoa
1 cup unsweetened almond milk
1/4 cup sliced almonds
1/4 cup raisins
1/4 cup unsweetened shredded coconut
1/2 cup raw pecans
3 cans whole peeled tomatoes
3 4-inch pita breads
natural peanut butter
Pantry + Other
ground black pepper
ground or whole cardamom
ground or whole cinnamon
ground or fresh ginger
sea salt or Himalayan salt
grass-fed unsalted butter
dry white wine
“I don’t want to get bulky.”
“Weights are intimidating.”
“Lifting weights is for guys.”
Be honest, ladies — how many times have you said this to yourself when the topic of lifting weights has come up?
But when was the last time you picked up a bag of groceries? Or lugged a suitcase up a flight of stairs? Or loaded yourself up, sherpa-like, with a five-pound purse, a diaper bag, and then heaved a 15-pound kid onto your hip?
Breaking news: You’re already lifting weights every single day.
Building muscle has all kinds of benefits: Strength training can help you burn more fat, lose weight, build strong bones, and help you do all the heavy lifting that happens in real life.
[And let’s be clear: Hitting the weights and going into beast mode isn’t going to turn you into The Rock. Women don’t have the genetic makeup to get bulky like men, and even men have to train specifically to gain a ton of muscle mass.]
Seeing is believing, so check out these transformations: These women — off ALL shapes, sizes, and age — did Beachbody’s Body Beast program and lost more than 100 pounds and 70 inches combined and gained strength, muscle definition, and confidence. So, get the weights out, ladies, because it’s time to turn into a beast!
Regan was unhappy with the way she looked and felt physically weak. That all changed after she completed two rounds of Body Beast and lost 20 pounds and nine inches. “Now I’m confident and strong; I see muscle definition everywhere. I get compliments almost every day!”
Alicia began Body Beast because she wanted to tone up, gain definition, and be in the best shape of her life. After committing to the program for 90 days, she lost 10 pounds and eight inches. “I am in the best shape of my life after having two kids and being 31 years old. I couldn’t be happier with my results!”
A busy mom of three, Dionna was always low on energy and unhappy with the way she looked. She wanted to get back to the “old” Dionna and decided that Body Beast would help her do just that. After two rounds, she lost 26 pounds and feels better than ever. “Body Beast has honestly changed my life. I am healthier and more fit now than I was in my 20s!”
Kara wanted to get down to her pre-pregnancy weight and fit into her jeans again. She did just that by committing to Body Beast for 90 days. She lost 7.5 pounds and 13 inches. “I feel secure again, comfortable where I’m at, and proud of my post-baby body!”
Bernadette wanted to gain muscle mass, slim down, and enter a figure competition. After doing 90 days of Body Beast, she gained three pounds of muscle, got shredded, and entered her very first competition.
“Body Beast helped me develop the body I wanted. I built muscles and I got a six-pack! At my age, it’s not very easy to develop this physique, but with discipline, dedication, and determination, I made it.”
Cassia tried diet fads and other workout programs, but never saw any results. After killing Body Beast for 180 days, she lost 14 pounds and 18 inches. “I am a BEAST! My entire body is lean mass. The biggest improvement has been my overall physique and conditioning. Sagi is the real deal.”
Before Body Beast, Krislyn felt defeated, depressed, and not like herself. After 90 days of the program, she lost a whopping 32 pounds and 24 inches. “After completing Body Beast, I feel like I can and will do anything. In so many ways, the program showed me my inner strength and beauty by challenging me each and every day to become stronger.”
Dark Chocolate Peanut Butter Vegan Fruit Dip
(Makes 2 servings, approx. ¼ cup each)
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 2 Servings
¼ cup + 4 Tbsp. unsweetened almond milk, divided use
1 Tbsp. + 1 tsp. all-natural smooth peanut butter
1 scoop Chocolate Vegan Shakeology
1. Combine ¼ cup almond milk, peanut butter, and Shakeology in a medium bowl; mix well.
2. Add remaining almond milk, 1 Tbsp. at a time; mix until well blended and smooth.
Nutritional Information (per serving):Calories: 158
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 221 mg
Carbohydrates: 12 g
Fiber: 3 g
Sugars: 5 g
Protein: 11 g
Starting a fitness journey is always a challenge, but it may feel even more daunting when you’re carrying a few extra pounds. If it’s been awhile since the last time you laced up your sneakers, you may not be 100 percent sure what you’re still capable of — which can make it a little intimidating to hit the gym alongside people who look like chiseled bodybuilders and aspiring fitness models.
But “fit” comes in many shapes and sizes — and you can always nail fitness goals in your own living room with Beachbody On Demand if the gym isn’t exactly your happy place. Here are a few tips for getting in shape, no matter what your shape is.
Have you ever seen a workout that looked intriguing, but you were concerned you didn’t have the “right” body type for it yet? Maybe you want to try martial arts, but you’re worried that you lack the mobility, coordination, or power to execute a jab/cross/snap kick combo like a Muay Thai fighter. Or you want to try yoga, but you can barely hold downward dog.
Put those worries aside. If a workout program looks fun, such as Beachbody’s YOUv2 (an upbeat dance-inspired program for beginners), don’t be afraid to step out of your comfort zone and try it — because you’re more likely to stick with a workout program you actually enjoy. Plus, you can always do the modifiers (i.e., the less advanced variations of exercises) in the workouts in programs such as CORE DE FORCE or 21 Day Fix until you build the strength and mobility needed to execute the main exercises. “Be brave enough to try,” says Jericho McMatthews, Beachbody Super Trainer and co-creator of CORE DE FORCE. “Start with the modifier — even if you’re struggling to complete all the repetitions — and stick with it. You’ll get there.”
(Not sure what kind of workout style will motivate you the most? Test some out on Beachbody On Demand until you find one that inspires you.)
Your weight or BMI (body mass index) can help you determine your starting point, but they’re not the only (or even the best) way to measure fitness.
Instead, gauge your progress by how strong and energetic you feel, and when you notice your workouts getting easier, go harder. “A lot of people get really safe about using modifications,” McMatthews says. “They don’t realize how fit they’re getting, and how fast they’re getting stronger.” If you begin to notice that the modifiers aren’t leaving you out of breath and drenched in sweat by the end of a workout, it’s time to move on to the main moves.
Splurging on workout gear might feel kind of vain, but it isn’t just about taking awesome sweaty selfies — the right gear can keep you comfortable and even help prevent discomfort and injury. A supportive sports bra can keep everything in place during plyometric (jumping) exercises, for example. Moisture-wicking fabric can prevent chafing between the thighs.
Working out with the right shoes is vital for many reasons. Unless you’re running, stop wearing running shoes when you exercise. Their thick treads can trip you up during MMA-inspired programs like CORE DE FORCE, their raised heels can sabotage stability and form in muscle building-focused programs like Body Beast, and their extra cushioning can throw off your balance during dance-inspired programs like YOUv2. Consider purchasing training shoes instead. (Need help picking a pair? Use our guide help you find the perfect shoes for any workout.) “Everyone’s feet are different, so it’s not one-size-fits all,” McMatthews says. “But for anyone — especially anyone who’s plus-sized — make sure you have a shoe that supports the workout you are doing.”
Proper form is always important. Not only does it help you get the most out of the exercise, but it can also help you reduce your risk of injury. “It’s really important to make sure your technique is there — especially if you’re carrying around more weight, because you need to protect your joints,” McMatthews says. Beachbody’s PiYo (part pilates, part yoga) and 3 Week Yoga Retreat are great programs for those wanting to take it easy on their joints since they are both low impact.
Whatever program you choose, take it slow when you’re first learning a move, and listen to the form cues from the instructor. “Work on proper alignment and proper technique so you’re avoiding injury — and getting better results, as well,” says McMatthews. It can be tempting to go full-throttle from the get-go, but that can backfire — if you get hurt, you won’t be able to work out for awhile.
Don’t let the scale be your only barometer of success — look for other signs that you’re getting stronger and slimmer. Have you lost an inch off your waist? Are you using heavier weights than you were last month? Can you hold a 10 seconds plank longer? Do you see a thinner profile when you look in the mirror? “Focus on non-scale victories, like how you’re feeling during the workouts and if you have more energy during the day,” McMatthews says.
That includes emotional victories, too, such as feelings of pride and confidence following a tough workout. The keys to meeting fitness goals are to stay positive and not get discouraged. Stay consistent and be patient — results will come. “After a tough workout, a lot of people feel like a new and improved version of themselves, regardless of how much weight they have lost,” says McMatthews.
Age brings with it a lot of good things. Experience. Wisdom. The ability to understand Seinfeld references that predate the need to Google them.
If you’re moving past the age at which you routinely get carded at bars, however, you may have noticed something that’s not so great about getting older: sagging breasts. You’re not alone—as you age, it’s normal for some of your top-end assets to start drifting southward.
What Causes Breasts to Sag?Let’s start with a quick anatomy lesson. There are two reasons your breasts were perky in the first place: connective tissue in the breast known as Cooper’s ligaments, and the collagen that gives your skin its firmness and elasticity. But when those start breaking down—which, we hate to tell you, is pretty much inevitable as you age—things slowly start to droop.
“Coopers ligaments, which hold the breasts in place, stretch and weaken with age,” says Leena Shankar Nathan, MD, Assistant Clinical Professor at UCLA OBGYN Westlake Village. Pair this with the natural decrease in collagen—the protein that gives your skin structure—and you’ve got the basic recipe for sagging breasts.
Is It Possible to Prevent Breasts From Sagging?
First, the bad news: Those structural changes are a normal part of aging. And if your breasts have already started their southern migration, there’s no miracle product that’s going to restore everything to its original perky glory—plenty of products offer help on how to fix saggy breasts, but most of them fall short on science.
“Creams, oils, and lotions may help the skin on the breasts to appear more supple and youthful, but I’ve never seen any good evidence that these help with breast sagging,” says Dr. Nathan.
However, there are two simple ways you can slow the breakdown a bit:
Exercises that target the chest muscles can help reduce the appearance of sagging, although maybe not in the way you’d expect. As Dr. Nathan explains, there’s no muscle in the breast, so you technically can’t beef up your bust. But you can strengthen and sculpt the nearby muscles—especially the pectoralis major—which can reduce the appearance of sagging. (And really, you should be lifting weights anyway.)
How to Fix Saggy Breasts With 4 ExercisesHere are a few simple moves that can perk things up.
"This targets the upper chest,” says Rachel Straub, MS, a certified strength and conditioning specialist and co-author of Weight Training Without Injury. “The dumbbells allow for a fuller range of motion than a standard barbell, making it more effective.”
This pectoralis major has to primary funcitons: To push things away, and to squeeze things together. The lying dumbbell fly trains the latter. “The dumbbell fly works the chest through a [different] range of motion compared to presses,” Straub says. With that in mind, it’s more important—and more effective—to do the move correctly than to put up heavier weight. “Proper form is imperative or you will hurt your shoulders,” Straub adds.
Want to give your bust an instant lift? Stand up straight. Good posture can make a big difference. “It doesn’t matter how many chest exercises you do—if you have rounded shoulders and a hunched back, you will still sag,” Straub says. “The reverse fly is a key exercise for fixing rounded shoulders because it strengthens the muscles that pull your shoulders back.”
Beachbody Super Trainer Tony Hortonrecommends this exercise for working your chest. It’s a twist on the classic pushup, and as such, will work your chest muscles in a new way, spurring new growth.
Good ol’ Shakeology®. It’s packed with so many powerful and delicious ingredients from around the world that today’s ingredient spotlight is on a tiny tropical fruit that packs quite the punch. Say hello to the Acerola Cherry.
The Acerola Cherry. Webster breaks down its pronunciation like this: “As-uh–roh-luh” Cherry.
But we think it’s much easier to sound it out this way: “Asa-roll-a.” (Much simpler, huh?!)
Or, you could make it simple on yourself and call it one of the many other names it goes by around the world, such as the Puerto Rican Cherry, Antilles Cherry, West Indian Cherry, or Barbados Cherry. But here at Beachbody®, we call it like it is—the “Asa-roll-a” Cherry.
Where do acerola cherries come from?
The acerola cherry grows on small shrubs that thrive throughout South America, Central America, and the southern portion of the United States. These cherries are often very juicy and usually have both a sweet and sour flavor. And most importantly, they’re super-healthy for you.
What makes the acerola cherry so super?
First of all, just one cherry has 65 times more vitamin C than an orange and about twice the potassium, magnesium, and vitamin B5. And that’s no typo. The acerola cherry is the second richest fruit source of vitamin C in the world. Only camu-camu (which is also in Shakeology) has more. And since vitamin C is water-soluble (versus fat-soluble, like most other vitamins), it bonds to water molecules and gets flushed out of the body rather quickly. So that’s why we need to consume vitamin C on a daily basis. The vitamin C in acerola cherries have higher absorbency rates into the body than other natural sources. Plus, acerola cherries also contain other key minerals our bodies need, such as calcium, iron, phosphorus, thiamin, riboflavin, and niacin.
Why vitamin C is on the A-list of vitamins.
Vitamin C is crucial for our bodies to function properly (and not get scurvy!). It’s known to help repair bones and cartilage as well as support healthy immune, heart, and eye function, and is also a powerful antioxidant. This necessary nutrient is also essential for proper absorption of iron into the bloodstream, which significantly impacts the blood’s ability to rejuvenate and oxygenate cells.*
Antioxidants rule the school.
Antioxidants are good little soldiers that fight free radicals in our bodies. What’s a free radical you ask? It’s an unstable molecule that doesn’t have an even number of electrons. It’s always looking to steal another molecule’s electron so they can get their act together and become stable. The problem with that (besides the fact that stealing is wrong!) is this process damages healthy cells, which could then lead to health problems. And once an electron is stolen from a stable molecule, it then becomes a free radical and is looking for a way to steal back the electron the initial thief stole from them. Moral of the story: Free radicals, bad. Antioxidants, good. Consume foods with lots of them (antioxidants, NOT free radicals).*
Acerola cherries also contain anthocyanins.
Pronounced “an-thuh–sigh–uh-nins,” this element is a plant compound and pigment responsible for the dark purple, red, and blue colors of many fruits that also acts as a powerful antioxidant in the human body. They promote heart health, support memory function, and promote healthy blood sugar levels.*
Superfoods to the rescue.
If the acerola cherry sounds like a superfood, well, it kind of is. A superfood is the name given to the most nutrient-dense foods on our planet. Superfoods go beyond meeting basic nutritional needs; instead, they have high concentrations of multiple nutrients, such as antioxidants, phytonutrients, or adaptogens, that work together to support the immune system and help fight aging.* And that’s why we pack Shakeology with a ton of them.
Cheers to good health.
So now that you know a bit more about what’s so super about Shakeology, you can feel even better about fueling your body up with the Healthiest Meal of the Day®.
Shakeology is a very nutrient-dense shake.Meaning just a shake that provides extra protein. I can’t blame the general public for thinking this since “protein shake” has become nearly an interchangeable term for any shake. But, all shakes are not created equal—especially ones that contain superfoods.
You’d have to eat a whole lot of different foods to get the fiber, phytonutrients, protein, vitamins and minerals in a single glass of Shakeology—and it would be tough to do that for fewer than 170 calories. Truth be told, the majority of people are way more nutrient deficient, than they are protein deficient. So why would Beachbody have created just a protein shake?
Whenever it’s possible and sustainable for the formula, the superfoods in Shakeology are whole ingredient powders processed in a way to help preserved in their nutrient value. It’s more difficult to source these specialty ingredient, but Beachbody has a whole team of scientists whose mission it is to help maximize the nutrition in every ingredient used in Shakeology. Imagine trying to eat all those superfoods! Shakeology is way less expensive and a huge time-saver.
When you compare other shakes against Shakeology, take a look at the calories, fat, protein, and carbohydrate amounts, but also look at the ingredients. For instance, you might notice other shakes have zero grams of sugar.
How do you think those shakes achieve that? Hint, it’s not natural, as even fruit has sugar in it. Shakeology has no artificial sweeteners, flavors, colors, or preservatives.
Shakeology, at $4.33 per shake, comes in on the low end of the average.To anyone who feels this product is expensive I know that I have not done my diligence in breaking down its real value. Most healthy shakes out there cost between $3 and $10.
When you buy a bulk bag of Shakeology, you’re buying 30 of your shakes upfront. And, means you’ll spend less money at the grocery store. Because of the grocery savings, I actually deduct my monthly Shakeology from my grocery budget. I cannot duplicate its vast quality of ingredients and nutrients for the price.
Most shakes are marketed this way. Shakeology is about health. When you put the right nutrients in your body, you may ultimately have more energy, fewer cravings, and feel better. As a result, you might eat less and become more active. With Shakeology, weight loss is a byproduct of dense nutrition and a healthier lifestyle.
When was the last time you dieted and cut calories only to feel tired, grouchy, and battling against a ton of cravings? That is because you may have been nutrient deficient. Because it’s so nutrient rich, Shakeology helps you in your battle to lose weight.
Shakeology isn’t magic. It’s clean, dense nutrition made super easy. It’s my family’s “fast food” on the counter.
Hi I'm Kelly Richards Mulloy a stay at home mom of 6. I am on a journey to change my life inside and out. Health and fitness, staying young, join me.