About Crystal Adell

Crystal Adell
Crystal Adell is the Creator and Founder of BWDWO.com

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Would you like to join your BWDW Sisters in a fitness challenge that will keep you on track for a fitter lifestyle, lower your blood pressure and cholesterol, boost your immune system, and help you lose weight?

We all know that consuming the daily recommendation of fruits and vegetables can be a challenge. So, why not take the ‘Fresh Smoothies Challenge’ with us and work at reaching the goal to nourish your body with essential nutrients you get with our healthy shakes and juices!

Just a couple of servings of fruits and vegetables into each smoothie or juice will help you meet your body’s daily nutritional needs. Our guide is to help you start a journey that will allow FOOD TO BE YOUR MEDICINE! Follow all challenge guidelines correctly and you will win when you lose. So let’s get started!


Does your meal plan make you feel like snacking is cheating?  You’re on track-planning meals weekly, regularly visiting the gym, and making progress, that is until you get off track and the snacking begins.  What is it about snacking that makes us feel like we are not on plan with our fit goals?  Still getting regular exercise, and making progress though, right?  Well, for some, snacking can lead to the slippery slope of binging and completely sabotaging fit goals, for others, it’s the only way they can make sure to eat on most days because schedules are so hectic.  Some people feel that if it’s not on your meal plan, it’s cheating, even if it’s good and healthy, which leads to other repercussions.  Studies have shown, that nibbling on healthy choices between meals helps keep your appetite in check-and binges at bay.  Since we are all different, there is no set formula but try to let your body be your guide.  Here are healthy ideas for snacking the fit way, and suggestions to have throughout the day while staying on track.  To be clear, these are snacks not treats, and not to be eaten all day long.  Choose one or two options for snacks to have during your week.  This isn’t an alternative meal plan, just healthy choices to help keep you motivated while on the path to success.

1) 1/2 cup low-fat plain Greek yogurt mixed with 2 teaspoons of honey and 1 teaspoon of unsweetened cocoa powder topped with 1/2 cup blueberries or raspberries

2)  Spread 2 toasted whole-grain baguette slices with 2 tablespoons part-skim ricotta and top with a mixture of 1/4 cup blueberries, 1/4 cup chopped strawberries, and 2 chopped mint leaves

3)  31 Simply 7 Sea Salt Lentil Chips

4)  1/2 cup pear slices with cashew cream: Puree 2 tablespoons if cashews 1 tablespoon of hot water, 1/2 teaspoon of maple syrup, 1/8 teaspoon of vanilla extract, and a pinch of salt

5)  2 1/2 cups of popcorn (try Indiana Aged White Cheddar Popcorn)

6)  Orange Smoothie:  Blend 1 peeled seedless orange with 1 cup ice cubes, 1/2 cup low-fat milk, 1 teaspoon of honey and 1/2 teaspoon of vanilla extract

7)  Fruit-and-nut bark:  Microwave 2 tablespoons of chocolate chips until melted, pour onto parchment paper, sprinkle with 5 chopped pistachios and 5 golden raisins and refrigerate until hardened

8)  4 chicken pot stickers dipped in 1 teaspoon of reduced-sodium soy sauce

9)  Chocolate chip-dipped strawberries:  Stir 1 tablespoon of mini chocolate chips into 1/2 cup of vanilla of 2% Greek yogurt; use as a dip for 6 strawberries

10)  2 tablespoons of edamame hummus with 1 cup of jicama sticks



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Hi, I work out 3 days a week for an hour with a personal trainer. We focus on lifting weights, legs, core ,arms and back. On the days I’m not with my trainer, I go to the gym and do 3 miles on the treadmill. I started training at the beginning of November 2014. My trainer taught me that 80% of losing weight and being healthy is through nutrition. You can work out all day but if you don’t eat the right foods and eat clean you won’t lose the weight or gain muscle. I eat 4 to 5 meals a day, every 3 to 4 hours. For example, for breakfast I’ll have half a cup of oatmeal, four egg whites and a protein shake. My second meal would be 4 ounces of chicken breast and half a cup of yams. My third meal would be 4 ounces of lean turkey 97%, 2 cups of broccoli and one rice cake. My fourth meal would be a protein shake or 5 ounces of tilapia fish and a large salad rich in greens. One gallon of water every day flushes out toxins in your body and also fat. I have a sippy cup and once I finish drinking the water, I fill it up again. In addition to eating clean, I also take a lot of vitamins and supplements with each meal. The supplements help break down the food and burn fat. I lost 8 pounds in the first month. my arms are more defined, my waist is smaller, and my body is tone all over. My goal now is just maintaining the workout regimen, eating healthy and working on my lower body. I feel healthy, look healthy and I love it! Thanks for letting me share my store!! Good luck ladies!! You can do!

You have been giving it your absolute ALL and then all of a sudden your body STOPS making progress! Why? You have reached a plateau.

So Why Do You Reach A Plateau?

First, plateaus are very common.  A plateau occurs when your body becomes accustom to the stresses you place on it throughout your training regimen. If you are lacking in strategic modifications in your training program and/or nutrition plan you may experience a plateau.

How Do I Get Past a Plateau?

Can you get past a plateau? Absolutely! Rev up your intensity by adding intervals to your cardio workouts or strength training circuits. Try to rev up the intensity at least two to three times a week. Your brain and muscles will be pushed out of cruise control and your body with start burning more stored calories.

Also, take a rest day! If you are exercising to hard or two often you may be over training. Taking a recovery day (or even an entire week) will give your body a chance to repair itself. If you are on a long term plan to lose weight or tone try to add a recovery day (or week) every 6-8 weeks. You will return to the gym stronger and refreshed!

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Is joint pain preventing you from performing your exercise routines? If so, know that you are not alone; this problem can be even more frustrating when we are overweight or obese.


Our joints e.g. hips, knees and ankles carry are the main weight bearing components of our body which can also begin to collapse as a result of stress. Over time, this can have detrimental effects such as lead to severe pain, decreased activity, more weight gain and osteoarthritis.

Weight loss, even small amounts can make a tremendous difference. For example forces in the hips and knees are increased about 3 times body weight with simple walking and more significantly when running. This means that 10 pounds of extra body weight feels like an extra 30 pounds on ones knees. knee pain 1

Research has shown that moderate weight loss can have a dramatic effect on the relief of joint pain. Some studies have also shown that even losing 10-15 pounds will decrease ones chancing of developing arthritis of the knee by at least 50%. Starting with a reasonable goal e.g. losing 10 or 20 pounds over a realistic time frame can help alleviate joint pain, while also improving one’s confidence and self-esteem.  Even if you are experiencing joint pain, there are ways you can exercise and remain active.Your Read More Link Text