“I don’t even kill flies”

Just because my eyes are slanted and skin is a little darker doesn’t give you a reason to label me a disease

She grabbed her daughter, talking about “Get away from her she looks like she has Covid-19”

I wasn’t about to let that lady slide so I put down my phone and opened my big mouth

Told myself over and over, “Crystal breathe, please don’t shout”

And as soon as she noticed my phone out

Ol’ lady wanted to play the victim role as I predicted

Here we go with the “I didn’t say that” card, it was all too scripted

When I was just minding my business

Blind sided by another Karen infected by the illness

An illness more infectious than the Rona, SARS, Ebola two point O

A virus that destroys it’s target individuals including its host

A disease manifested in families, colleagues, and communities

So we protest in big groups to be heard – herd immunity

Got Elijah McClain in his last breathes apologizing for being different

George Stinney Jr. executed at 14 years old then later proven innocent

George Floyd screaming for his mother, while he was held down by a knee

Can somebody tell me WHY Breonna Taylor’s murderers are still out there living free?

And where is Vanessa Guillen, whatever happened to “No soldier left behind”

Would it have taken 2 days instead of 2 months if the color of her skin was white?

This isn’t a wake up call, they were just pressing the snooze button a million times

Would the outcome be different if I wasn’t standing in that aisle?

Cause in the end, the only person infected was the racism which had manifested

in that hate filled mother who just taught her child that it was okay to spread it

And what’s sad about it, is that she meant it when she said it

Racists thinking it’s a joke placing nooses in Oakland, Cali’s Lake Merritt

Racism and oppression has always been a pandemic, ain’t no curves getting flatter

But at the end of the day, all lives don’t matter, until Black Lives Matter.

#BLM

Oscar Grant
Emmitt Til
George Floyd
Philando Castle
Trayvon Martin
Eric Garner

How I lost 10 lbs in a month — without a gym membership.

This post is for educational and entertainment purposes only.

Hawaii was a month away so I needed to act fast. Unfortunately, my trip to the islands had to be cancelled due to the Coronavirus pandemic. All I have to say is that it’s been a crazy 2020 thus far. Especially with the loss of Kobe Bryant, his daughter Gianna and seven others who passed away in that helicopter crash. I have to admit, I’m still having a tough time accepting it, plus I haven’t completely gotten over the death of Nipsey Hussle either.


Moving forward, I wanted to share my workout routine with you. From the beginning to the end. I’m not fitness instructor nor am I a personal trainer. I don’t even work at a gym! 🤣 But if you plan on following my routine, awesome! Remember to move slowly first then gradually increase your sets.

Please consult your physician before beginning this or any exercise program! As with any exercise program, if at any point during your workout you begin to feel faint or dizzy, or have physical discomfort, you should stop immediately.

  1. 20 minutes of stretching — arms, legs, your ass, your back ( I will show you how I stretch my back in another post)
  2. 15 minutes of jump rope (best cardio ever) or you can walk on a treadmill for an hour or…
  3. Do Burpees – 15 to 20 of them to get your heart going. Or…
  4. Shadow box! But if you have a heavy bag, that’s awesome! Put on your hand wraps, your gloves and be ready to punch the bag. Hit the bag with straight jabs for 3 minutes without stopping.
  5. 15 lb kettlebell workout. If you don’t own a kettlebell you can use a 15 lb dumbbell. If you would like to order a kettlebell, you can find one Amazon here: https://amzn.to/2wfRVBt
  6. For beginners, here’s a good 15 minute Kettlebell workout video that you can follow on YouTube: https://youtu.be/pTVZs7aYrHw
  7. 3 sets of 25 stomach crunches.
  8. Squats! This is the best exercise to tone your legs and give your butt a lift! I usually do 50 squats per workout. Sometimes more.
  9. Cool down
  10. Meditation

I do highly recommend the HIIT workout. HIIT means, “high-intensity interval training.” This is when you go ALL OUT. It sort of feels like you’re doing cardio level 100. The best thing about this workout is that you don’t need equipment however, expect to sweat a lot. Here is a video that will help you get started: https://youtu.be/1skBf6h2ksI

I bet you’re curious to find out what my daily diet is. Basically, I cut down on eating bad carbs (pasta, rice, bread) and replaced it with good carbs (sweet potatoes, quinoa, kidney beans – YUCK) I increased my spinach and kale intake, about 2-3 cups of greens per day. I stopped drinking soda. Whenever I wanted to get my soda fix, I would replace a Coke with sparkling water. I cut off candy! I cut off desserts. I cut off everything that could give me a cavity. I drink LOTS of water.

Working out isn’t just about losing weight or toning your arms. Working out gives you a chance learn your body and be in tune of yourself. To hit your weight loss goal, it takes discipline, determination, persistence, and consistency. Don’t get me wrong, I love the gym. The gym is my safe haven. But I also love saving money too.

You can find the cutest swimsuits here! Get $10 off your purchase when you use my promo code AMB-CRYSVENTURES! The code will apply when you tap on the link below:

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I was glad to hit that goal this month!