HIGH-INTENSITY WORKOUTS

High-intensity workouts will transform your shape in minimal time by decreasing body fat and increasing muscle mass. 

Zana Morris developed these moves to help you get in shape faster. Simply complete them every day - and aim to rest for a maximum of ten seconds between each move. 

These exercises can be done in your own home - all you need for them is a resistance band and hand weights.

Lunges

LUNGES 

With feet apart, hands on hips, take a big step forward with left leg and lower right knee to the floor, and then back up. Alternate other side, repeat for 60 seconds.

NANCY's BRIDAL SHOWER

SPARKLE THIS SEASON IN SEQUINS LIKE LUPITA NYONG'O

Things You Don't Know about Me : DABO

Mimi ni Mwanaharakati Binafsi niliechagua kuishi kupitia harakati binafsi kufanikisha Malengo yangu na kuishi maisha yenye ubora unaostahili

1. Ushkaji Feki sio Deal kwangu bora uwe adui kuliko kuwa snitch.

2. Sipendi sana kugombana na watu isipokuwa tu pale inapobidi.

3. Sio mjuaji sana japo najua mengi kwenye maisha kupitia niliyoyaona na yaliyonifika.

4. Usipende kuwa karibu na mimi kwa kuwa nina kitu flan au kuna kitu unafaidika ili kutimiza malengo yako maana ipo siku hivyo vitu havitokuwepo ama usipate nafasi ya kuvifikia.

5. Ukimpa deal mshkaji mwingine wakati hata mimi inaweza nifaa kama huyo uliempa na baadae uka act kama mimi ni mshkaji wako zaidi ni usaliti wa wazi

6. Usipende sana kujua vitu vyangu na kuficha vya kwako.

7. Ishi maisha yako usitambalie kivuli changu kufanikisha mipango yako kwa gear ya urafiki ama kunipa support kumbe si kweli.

8. Ushkaji wa kutojitolea ni uongo mtupu.

9. Chako chako na changu chako hapana hiyo kwangu.

10. Ishi kwa upendo usitegemee cha ndugu.

Peace & Love Africa !!!!!

CHRIS BROWN REACTS ON BAD RUMORS INTO HIM ABOUT HIS DAUGHTER'S SICKNESS