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DON’T YOU JUST LOVE SURPRISES!!! We are so excited to team up with the talented and fantastically fit singer/songwriter Melanie Fiona (@MyMFlife) to empower teen girls through fitness! Welcome to the #SweatSisterhood!!! ATTENTION ALL TEEN GIRLS AGES 13-18: Registration goes live on Wednesday, 4/15/14 @ 3PM ET. You must TAKE THE PLEDGE at TeenDiariesFoundation.Org to receive registration details! #events #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens

DON’T YOU JUST LOVE SURPRISES!!! We are so excited to team up with the talented and fantastically fit singer/songwriter Melanie Fiona (@MyMFlife) to empower teen girls through fitness! Welcome to the #SweatSisterhood!!! ATTENTION ALL TEEN GIRLS AGES 13-18: Registration goes live on Wednesday, 4/15/14 @ 3PM ET. You must TAKE THE PLEDGE at TeenDiariesFoundation.Org to receive registration details! #events #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens

TEMPLE UNIVERSITY: ZUMBATHON | As finals and graduation approach, take a break to have fun and get in shape! Join PGS Ambassadors at Temple University for a Zumba session in the IBC gym at 15th and Cecil B. Moore Avenue on Thursday, April 24th from 7-10pm. All guests must have a valid Temple ID to enter. Get ready for a fun sweat session and end of the semester giveaways. You do not want to miss out! Be sure to wear your favorite workout gear, Pretty Girls Sweat shirt, or this month’s color! Please bring water to stay hydrated and do not forget to tell your friends to come dance into shape with PGS!

TEMPLE UNIVERSITY: ZUMBATHON | As finals and graduation approach, take a break to have fun and get in shape! Join PGS Ambassadors at Temple University for a Zumba session in the IBC gym at 15th and Cecil B. Moore Avenue on Thursday, April 24th from 7-10pm. All guests must have a valid Temple ID to enter. Get ready for a fun sweat session and end of the semester giveaways. You do not want to miss out! Be sure to wear your favorite workout gear, Pretty Girls Sweat shirt, or this month’s color! Please bring water to stay hydrated and do not forget to tell your friends to come dance into shape with PGS!

MOTIVATION MONDAY | It’s not Sweat, It’s Shine! Don’t be ashamed to really sweat during your workouts ladies. There is beauty in that shine. It is a symbol of your hard work. So wear that glistening skin as a badge of honor pretty girl! #PrettyGirlsSweat #PGS #MotivationMonday #Healthyteens #inspiration #sweatspiration #fitness #hard #work #sweat #shine #health #PGSTempleU #TempleUniversity #TU14 #TU15 #TU16 #TU17 Written by Temple University PGS Ambassador Zamara Amankwah (@_zasa_)

MOTIVATION MONDAY | It’s not Sweat, It’s Shine! Don’t be ashamed to really sweat during your workouts ladies. There is beauty in that shine. It is a symbol of your hard work. So wear that glistening skin as a badge of honor pretty girl! #PrettyGirlsSweat #PGS #MotivationMonday #Healthyteens #inspiration #sweatspiration #fitness #hard #work #sweat #shine #health #PGSTempleU #TempleUniversity #TU14 #TU15 #TU16 #TU17 Written by Temple University PGS Ambassador Zamara Amankwah (@_zasa_)

FOOD FRIDAY | Protein is a great part of your everyday diet. The essential food helps muscles recover and is a great nutrient for the body that regulates the digestive system. Many think protein is ONLY found in meat. Well, that’s not true. Green vegetables are packed with protein. Eggs, nuts, beans and rice are also great sources of protein. Make protein a priority in your diet! #nutrition #diet #healthyteens #eatclean #PGShowardU #PGSonCampus #prettygirlssweat #PGS #foodfriday #howarduniversity #hu #hu14 #hu15 #hu16 #hu17 | Written By: PGS Ambassador Shawndrea Rawal (@ambitious_drea)

FOOD FRIDAY | Protein is a great part of your everyday diet. The essential food helps muscles recover and is a great nutrient for the body that regulates the digestive system. Many think protein is ONLY found in meat. Well, that’s not true. Green vegetables are packed with protein. Eggs, nuts, beans and rice are also great sources of protein. Make protein a priority in your diet! #nutrition #diet #healthyteens #eatclean #PGShowardU #PGSonCampus #prettygirlssweat #PGS #foodfriday #howarduniversity #hu #hu14 #hu15 #hu16 #hu17 | Written By: PGS Ambassador Shawndrea Rawal (@ambitious_drea)

Zumba Toning | Have you ever used weights like a maraca? If you have ever taken a Zumba toning class, then you definitely have! Zumba toning takes the already high intensity Zumba class up one notch by incorporating maraca-like toning sticks. The toning sticks act as dumbbells to provide resistance while moving to the beat. The toning sticks add strength training, especially for your arms, abs and thighs. Talk about summer body! To find a zumba toning class near you visit www.zumba.com! Written by: Howard University Ambassador (@ayitixcherie) #prettygirlssweat #zumba #zumbatoning #fitness #weights #toning #exercise #sweat #dance #howard #hu14 #hu15 #hu16 #hu17

Zumba Toning | Have you ever used weights like a maraca? If you have ever taken a Zumba toning class, then you definitely have! Zumba toning takes the already high intensity Zumba class up one notch by incorporating maraca-like toning sticks. The toning sticks act as dumbbells to provide resistance while moving to the beat. The toning sticks add strength training, especially for your arms, abs and thighs. Talk about summer body! To find a zumba toning class near you visit www.zumba.com! Written by: Howard University Ambassador (@ayitixcherie) #prettygirlssweat #zumba #zumbatoning #fitness #weights #toning #exercise #sweat #dance #howard #hu14 #hu15 #hu16 #hu17

Working out can take a toll on your body. Replenishing your system with energy boosting nutrients could be the trick to get you alert and refocused. Try this Post-Workout Loaded Oatmeal recipe for a quick recovery. Check out the nutrients!

Banana: Potassium, Fiber, Vitamin C
Almonds: Biotin, Vitamin E
Soy milk: Calcium, Vitamin B12
Peanut Butter: Folate, Vitamin B6
Cinnamon: Manganese, Fiber

#postworkout #oatmeal #nutrition #boost #PGShowardU #PGSonCampus #prettygirlssweat #PGS #howarduniversity #hu #hu14 #hu15 #hu16 #food #breakfast | Written By: PGS Ambassado Shawndrea Rawal (@ambitious_drea)

Working out can take a toll on your body. Replenishing your system with energy boosting nutrients could be the trick to get you alert and refocused. Try this Post-Workout Loaded Oatmeal recipe for a quick recovery. Check out the nutrients!

Banana: Potassium, Fiber, Vitamin C
Almonds: Biotin, Vitamin E
Soy milk: Calcium, Vitamin B12
Peanut Butter: Folate, Vitamin B6
Cinnamon: Manganese, Fiber

#postworkout #oatmeal #nutrition #boost #PGShowardU #PGSonCampus #prettygirlssweat #PGS #howarduniversity #hu #hu14 #hu15 #hu16 #food #breakfast | Written By: PGS Ambassado Shawndrea Rawal (@ambitious_drea)

WORKOUT WEDNESDAY | Take high-energy, Latin-inspired dance-fitness moves of Zumba and mix it with a series of strength exercises at timed intervals and you’ve got Zumba in the Circuit!

1. Travel salsa - Bend your knees. Slightly bend arms. Point them to the right towards the sky. Take four steps to the right-use your hips to move. Return to the middle. *Repeat step 1. This time point arms to the left. Take four steps to the left-use your hips to move.
2. Leg extension machine 3 sets of 10.
3. Merenge March for 1 minute.

#exercise #toneup #workout #workoutwednesday #healthyteens #zumba #Inspiration #motivation #healthy #fit #fitness #fitspo #fitspired #fitspiration #sweat #sweatspiration #sweatsessions #pilates #PGSambassador #HamptonUniversity #HU #onyx10 #QT9 #ogre15 #onyx9 | written by: Hampton University PGS ambassador Shayma (@wheres_shayma)

WORKOUT WEDNESDAY | Take high-energy, Latin-inspired dance-fitness moves of Zumba and mix it with a series of strength exercises at timed intervals and you’ve got Zumba in the Circuit!

1. Travel salsa - Bend your knees. Slightly bend arms. Point them to the right towards the sky. Take four steps to the right-use your hips to move. Return to the middle. *Repeat step 1. This time point arms to the left. Take four steps to the left-use your hips to move.
2. Leg extension machine 3 sets of 10.
3. Merenge March for 1 minute.

#exercise #toneup #workout #workoutwednesday #healthyteens #zumba #Inspiration #motivation #healthy #fit #fitness #fitspo #fitspired #fitspiration #sweat #sweatspiration #sweatsessions #pilates #PGSambassador #HamptonUniversity #HU #onyx10 #QT9 #ogre15 #onyx9 | written by: Hampton University PGS ambassador Shayma (@wheres_shayma)

FINALLY! A Pretty Girls Sweat gathering for women of ALL AGES!!! Join us as we team up with the MMCC and The Children’s Hospital at Montefiore to support B’N Fit, the Bronx Nutrition and Fitness Initiative for Teens (B’N Fit) Program to address the issue of adolescent obesity. The B’N Fit Annual Teen & Community Walk takes place Saturday, May 17th, 2014 at The New York Botanical Garden. Join our Pretty Girls Sweat team and invite ALL of your fab friends TODAY! *This event includes a 2 mile Run/Walk, Children’s Activities, Music, Refreshments, and much more! SIGN UP HERE: http://events.constantcontact.com/register/event?llr=hvb4hfcab&oeidk=a07e95w7u0mb3612c66

FINALLY! A Pretty Girls Sweat gathering for women of ALL AGES!!! Join us as we team up with the MMCC and The Children’s Hospital at Montefiore to support B’N Fit, the Bronx Nutrition and Fitness Initiative for Teens (B’N Fit) Program to address the issue of adolescent obesity. The B’N Fit Annual Teen & Community Walk takes place Saturday, May 17th, 2014 at The New York Botanical Garden. Join our Pretty Girls Sweat team and invite ALL of your fab friends TODAY! *This event includes a 2 mile Run/Walk, Children’s Activities, Music, Refreshments, and much more! SIGN UP HERE: http://events.constantcontact.com/register/event?llr=hvb4hfcab&oeidk=a07e95w7u0mb3612c66

Head to TeenDiaries.net to find out 5 ways to kick butt during Spring sports season. #Spring #Sports #Athletes #FemaleAthletes #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens

Head to TeenDiaries.net to find out 5 ways to kick butt during Spring sports season. #Spring #Sports #Athletes #FemaleAthletes #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens

ON THE MOVE | As summer gets closer, we want to enjoy the weather as much as possible and still work out! The word “Zumba” comes from a Columbian word that means to move fast and have FUN, which is how many people describe the routine. Zumba is aerobic dancing, with upbeat Latin music and cardiovascular moves, that is a lot of fun and easy to learn. To get moving, pick the perfect Zumba outfit that allows you to be comfortable and stylish at the same time!

VS Sporty racerback Tank, $20 | Victoria’s Secret PINK
Nike Pro Victory Compression Sports Bra, $30 | Finish Line
‘F/S’ High Top Sneaker, $35 | Nordstrom
Crave Worthy Cargo Pants, $66 | Zumba.com
Aztec Gym Bag, $46 | Zumba.com
Feel The Music Bracelets, $10 | Zumba.com

#PGS #sweatstyle #PrettyGirlsSweat #Zumba #Zumbaoutfit #zumbaessentials #feelthemusic #sweatspiration #fitspiration #fitspo #fitness #fashion #style #exercise #TempleUniversity | Written by: Temple University PGS Ambassador, Andréa Cox (@_femmefataledre)

ON THE MOVE | As summer gets closer, we want to enjoy the weather as much as possible and still work out! The word “Zumba” comes from a Columbian word that means to move fast and have FUN, which is how many people describe the routine. Zumba is aerobic dancing, with upbeat Latin music and cardiovascular moves, that is a lot of fun and easy to learn. To get moving, pick the perfect Zumba outfit that allows you to be comfortable and stylish at the same time!

VS Sporty racerback Tank, $20 | Victoria’s Secret PINK
Nike Pro Victory Compression Sports Bra, $30 | Finish Line
‘F/S’ High Top Sneaker, $35 | Nordstrom
Crave Worthy Cargo Pants, $66 | Zumba.com
Aztec Gym Bag, $46 | Zumba.com
Feel The Music Bracelets, $10 | Zumba.com

#PGS #sweatstyle #PrettyGirlsSweat #Zumba #Zumbaoutfit #zumbaessentials #feelthemusic #sweatspiration #fitspiration #fitspo #fitness #fashion #style #exercise #TempleUniversity | Written by: Temple University PGS Ambassador, Andréa Cox (@_femmefataledre)

Words to live by! Get more advice from The Hollywood Trainer @MsJeanetteJenkins at 9p/8c on BlogTalkRadio.com/TDradio (click direct link in bio!)  | #JeanetteJenkins #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens #Nike #NikeWomen @Nike @NikeWomen #tdradio #teendiaries

Words to live by! Get more advice from The Hollywood Trainer @MsJeanetteJenkins at 9p/8c on BlogTalkRadio.com/TDradio (click direct link in bio!) | #JeanetteJenkins #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens #Nike #NikeWomen @Nike @NikeWomen #tdradio #teendiaries

WAS YOUR THIRST QUENCHED? We inspired hundreds of people to #DrinkWater with our limited edition Pretty Girls Sweat water bottles. It’s bittersweet to say that they are sold out! Would you like us to restock these? Comment below! #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens  #ShopForACause #TDshop #TeenDiaries #Water #Hydration

WAS YOUR THIRST QUENCHED? We inspired hundreds of people to #DrinkWater with our limited edition Pretty Girls Sweat water bottles. It’s bittersweet to say that they are sold out! Would you like us to restock these? Comment below! #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens #ShopForACause #TDshop #TeenDiaries #Water #Hydration

TONIGHT IS THE NIGHT! @MsJeanetteJenkins answers all of your fitness questions and provides tips on how to get your best summer body EVER! SUBMIT your fitness questions using the hashtag #JeanetteJonTDradio. #JeanetteJenkins #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #Nike #NikeWomen @Nike @NikeWomen #TDradio #TeenDiaries #Events

TONIGHT IS THE NIGHT! @MsJeanetteJenkins answers all of your fitness questions and provides tips on how to get your best summer body EVER! SUBMIT your fitness questions using the hashtag #JeanetteJonTDradio. #JeanetteJenkins #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #Nike #NikeWomen @Nike @NikeWomen #TDradio #TeenDiaries #Events

2014 Winter Olympian/Bobsled Pilot, Jazmine Fenlator shows off a stunning new look at the Inaugural “Best of US” Awards Show Saturday night in Washington, D.C. The red carpet awards show is a pre-event part of the Team USA Official White House visit. Jazmine who usually rocks a naturally curly hairstyle, decided to try a long, silky look. She channeled her inner-Michelle Obama for style inspiration wearing a yellow deconstructed frock from Tracy Reese’s Spring 2014 Collection with a Henri Bendel necklace. #JazmineFenlator #Olympian #WinterOlympics #TeamUSA #Style #Fashion #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters

2014 Winter Olympian/Bobsled Pilot, Jazmine Fenlator shows off a stunning new look at the Inaugural “Best of US” Awards Show Saturday night in Washington, D.C. The red carpet awards show is a pre-event part of the Team USA Official White House visit. Jazmine who usually rocks a naturally curly hairstyle, decided to try a long, silky look. She channeled her inner-Michelle Obama for style inspiration wearing a yellow deconstructed frock from Tracy Reese’s Spring 2014 Collection with a Henri Bendel necklace. #JazmineFenlator #Olympian #WinterOlympics #TeamUSA #Style #Fashion #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters

NO MEAT MONDAY | If you love vegetable, you will certainly enjoy this vegetarian dish!Ingredients:4 medium bell peppers1 teaspoon oil1/2 cup onion, chopped1 teaspoon garlic, minced1 small zucchini, diced14 1/2 ounces whole tomatoes, in thick puree1/2 teaspoon Italian seasoning1 cup corn, fresh or frozen2 cups rice, cooked1/2 cup Monterey jack cheese, shredded3/4 cup water1/8 teaspoon black pepperInstructions:Have ready a 5-quart pot, a rack or steamer basket to set in pot and an 8-inch square baking dish. Cut tops off peppers just below stem and remove seeds. Fill pot with 1 inch of water and insert a rack or steamer basket. Bring to a boil. Place peppers, cut-side down on rack, cover pot and cook 4 minutes. Remove peppers and place cut-side up in baking dish. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and saute until onion softens, about 3 minutes. Stir in zucchini, tomatoes, Italian seasoning and 1/2 teaspoon of salt. Break up tomatoes with a spoon. Bring to a boil, reduce heat and simmer 2 minutes. Stir in corn. Remove 1 cup and reserve. Heat oven to 375 degrees. Stir rice and 1/4 cup cheese into remaining vegetable mixture. Spoon into peppers. Loosely cover baking dish with foil. Bake 20 minutes. Uncover and sprinkle peppers with remaining cheese. Bake 10 min, longer or until hot and cheese is melted. Meanwhile, puree reserved vegetable mixture in a food processor or blender until smooth. Pour into skillet. Add water, remaining 1/4 teaspoon salt and pepper. Bring to a boil, reduce heat and simmer 10 minutes. Serve sauce with peppers. Written by: Howard University PGS Ambassador Syreeta (@Syreetakcrawford)

NO MEAT MONDAY | If you love vegetable, you will certainly enjoy this vegetarian dish!

Ingredients:
4 medium bell peppers
1 teaspoon oil
1/2 cup onion, chopped
1 teaspoon garlic, minced
1 small zucchini, diced
14 1/2 ounces whole tomatoes, in thick puree
1/2 teaspoon Italian seasoning
1 cup corn, fresh or frozen
2 cups rice, cooked
1/2 cup Monterey jack cheese, shredded
3/4 cup water
1/8 teaspoon black pepper

Instructions:
Have ready a 5-quart pot, a rack or steamer basket to set in pot and an 8-inch square baking dish. Cut tops off peppers just below stem and remove seeds. Fill pot with 1 inch of water and insert a rack or steamer basket. Bring to a boil. Place peppers, cut-side down on rack, cover pot and cook 4 minutes. Remove peppers and place cut-side up in baking dish. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and saute until onion softens, about 3 minutes. Stir in zucchini, tomatoes, Italian seasoning and 1/2 teaspoon of salt. Break up tomatoes with a spoon. Bring to a boil, reduce heat and simmer 2 minutes. Stir in corn. Remove 1 cup and reserve. Heat oven to 375 degrees. Stir rice and 1/4 cup cheese into remaining vegetable mixture. Spoon into peppers. Loosely cover baking dish with foil. Bake 20 minutes. Uncover and sprinkle peppers with remaining cheese. Bake 10 min, longer or until hot and cheese is melted. Meanwhile, puree reserved vegetable mixture in a food processor or blender until smooth. Pour into skillet. Add water, remaining 1/4 teaspoon salt and pepper. Bring to a boil, reduce heat and simmer 10 minutes. Serve sauce with peppers. Written by: Howard University PGS Ambassador Syreeta (@Syreetakcrawford)