When I first started working out I didn’t think back was important and I hardly worked on it, I was basically working my legs booty and biceps, I didn’t care about anything else. Then my eyes were opened to all the other muscle groups I should be working! That’s when back became one of my favorite muscle groups to work! I pair back with biceps on the 1st and 4th day of my week, with the 2nd back bicep day being more back focused (while my 1st back bicep day is more bicep focused
😉 ) I’ve recently started to focus more on upping how much weight I can control so my reps have been around 6-8, but up until this point I always worked with a weight level I was very comfortable with and did 10-12 reps (12 reps when I felt stuff getting easier for me because I still wanted to feel that burn!) Like all of my work outs I like to work in super sets because it gets my heartrate up and gets me sweating! I add little to no rest in-between! I do 4 sets of each super set with the first set generally being a warm up set with very light weight just getting the motion down! I Tend to stick to that rule only till superset 4 or 5 because by then my muscle are pretty warmed up. But all completely and totally up to your comfort level!
Bicep Curl X 10-12 EACH
One arm Dumbbell Row X 10-12 EACH
Hammer Curl X 10-12 EACH
Bend over barbell row (wide grip palms facing in (8 reps) & close grip palms facing out (8 reps) )
Dumbbell incline row X 10-12
Hyperextensions X 10-12
Barbell curl (wide grip (8 reps) and close grip (8 reps) )
Incline Bench Pull X 10-12
Plate Row X 10-12
Seated Good Mornings X 10-12
Straight arm Pulldown X 10-12
Rope Hammer curl X 10-12 *the last 4 reps do negatives, squeeze at the top and bring down slowly counting down from 3*
Seated Row Combo with wide grip bar attachment X 10-12 *use a wide grip palms down and pull to center with both arms, then with just your right arm pull towards right side of body then repeat on left side and that is 1 rep *
Laying bicep curl X 10-12 *lay down on seated row, close grip on same attachment, palms facing up, keep elbows at your side and curl but to chest, use a lighter weight for this get the motion down correcting and squeeze those muscle, I promise this will burn *
Face Pull x 10-12
Lat Pull down Combo X 10-12 *same as your seated row combo, wide grip palms facing away from you, center, right, left = 1 rep *
Hey, everyone!!! I’m on week 3 of my challenge with myself and I feel great! I’m so surprised at how much my body is changing so quickly. Muscle memory is definitely a thing. I have to be honest, that I haven’t been doing as much HITT that I wanted to do mainly because in the past HITT has really shed the pounds and that wasn’t my real goal I wanted to keep my weight and just build muscle. So if you’re looking to shed those extra pounds I definitely recommend keeping HITT into your routine. I have been sticking to resistant training with light weight high reps (define the muscles) and also heavier weights and lower weights (build the muscles) because it just works for me. Which is what everyone needs to do! It took me almost 2 years of trying different things losing to much weight, being in a standstill, gaining back weight, to really find what works for me and what helps me to reach my small goals I set for myself weekly. When you’re feeling like “this working out thing isn’t working for me” just try something new, try going about it a different way! It shouldn’t be stressful or a chore it should be something you’re excited about doing every day! STICK WITH BEING ACTIVE!
Since my lunch was so so so yummy today I had to share! (I don’t really measure when I cook so these are estimated measurements what I use)
4-5 cups cauliflower rice (sold at Whole Foods or Wegman's, or you can make it with a food processor 😉 )
One large chicken breast diced up
Half of a small onion
1/3 cup broccoli chopped
¼ cup carrots chopped
1 garlic clove
A hand full of bean sprouts
1-2 tablespoons of liquid amino's (I use BRAGG’s which is sold at most food store)
1 tablespoon of sesame oil
Optional red pepper flakes
In a pan heat up sesame oil add chicken and onions and start to brown
Add in carrots, garlic, broccoli, and bean sprouts cook until soft and chicken is cooked about 5-8 mins
Push to one side of the pan and add in the eggs, cook until done and stir everything together
Add in cauliflower, let cook for 2-3mins then add in your liquid amino's and still until well combined!
Sprinkle on some red pepper flakes and top with green onion if you would like! And then ENJOY!
I’m into week 2 with the challenge I set for myself!!! Feeling good! That being said in this post I’m just going to break down a little shoulder/tricep work out I did this morning before work and then breakdown the bigger one I did in the gym on my lunch break. After that I’ll go into detail what I eat on a daily because I have been getting soooooo many questions. Like what to eat for breakfast, what to shop for, what are some healthy choices, when should I be eating?
This morning I did a simple little shoulder tricep work out to kind of get myself moving for the day kind of warm myself up a bit before going a little harder in the gym on my lunch break. You’ll need some dumbbells, resistant band, and motivation 😉
Morning Shoulder / Tricep Workout
Overhead Tricep Extension
In and Outs
Bent over one arm fly with resistant band
Bent over fly with Dumbbells
2-3 sets 10-12 reps each
(video on my Instagram - _dlash )
At the gym i did all of the above with the addition of a few extra. Also while in the gym I like to work in super sets, two exercises back to back with little to no rest in-between. The Breakdown is as follows (all super sets are for 10-12 reps 4 sets)
Bent Over Tricep Extension
Seated in and outs
Overhead Tricep Extension
Shoulder Press one arm Concentration
Bent Barbell upright Row
Set 5 -Cables
Tricep Push Down
FOOD FOOD FOOD!!!
As a disclaimer this is just what I like to follow when I’m watching what I’m eating, making healthier choices.
When I first started my journey to a healthier lifestyle I downloaded the app “My Fitness Pal” and it literally turned into my best friend! I started by just logging everything I was eating on a normal day with no adjustments. Upon doing so I saw in numbers how much extra!!! I was putting into my body on a daily! After that I started reading up on Macro’s because eating grilled chicken, broccoli and brown rice daily was not my thing! I enjoy food wayyyy to much and I enjoy variety! Before you ask let me explain what macros are. Macronutrients are Proteins, Fats and Carbohydrates, all 3 that you need a healthy amount of. (I do a ratio of 40/30/30 40% protein, 30% fat and carbs.) Yes, you need fat and carbs in your diet. Fat is an essential nutrient that our bodies require, it assists in vitamin absorption and so much more. Getting your fat from healthy sources, like meat, fatty fish, nuts, oils, avocado, and countless other healthy choices. Carbs another thing your body needs! Our bodies use carbs as energy! Get your healthy carbs from things like fruits, veggies, grains. I can go into the math of counting these macros by reading labels all day long or you can let My Fitness Pal do it for you! Counting macros works for me! But keeping in mind the calories I’m consuming vs the calories I'm burning is also something I keep in mind.
What do I shop for? Shop the perimeter of the food store, stay away from most of the junk in the aisles. Plan Plan Plan! I write down everything! I plan what to eat for the week and make a list off of that of what I need to get from the food store. I then plan out what I'm going to eat everyday according to perishable items. My Shopping lists always include the follows
Veggies, broccoli, asparagus, spinach, avocado, peppers, onion, potatoes, zucchini
Fruits, banana, berries, lemons
Meat – Chicken Break, Ground turkey, lean steak
Milk / Plant Based Milk
Low sodium Jiffy Peanut butter
Rice / Quinoa
Feta and Goat Cheese
When do I eat and how much? I personally like my breakfast to be a larger meal to get me through a morning or afternoon work out. I’ll snack right before working out in the afternoon, snack after, grab a lighter lunch with a smoothie high in protein, snack again, then dinner. Your dinner should be on the lighter side, stay away from too many carbs and focus on your proteins and healthy fats. You want the majority of your carbs to be in the morning and before you work out!
What do I eat? The best advice I can give is to keep in simple! Healthy food does not need to be complicated or time consuming! The most time I spend on food is at dinner time because I’m cooking for myself, my bf and my little one.
For example on a day I have some extra time.
3 egg white (some days 2 egg white 1 whole egg), veggies like peppers and onions, home fries or rice and a slice of Ezekiel bread.
Egg white pancakes, fruit, hash browns.
On a day I don’t have a lot of extra time.
Over night oats – NO TIME IN NEEDED IN THE MORNING GRAB A GO!
3 Egg white, Ezekiel Bread mashed avocado, spinach or arugula.
Hummas, flax seed crackers
Apples and peanut butter
Corn tortilla chips and salsa
Spinach based salad with a protein (I like real chicken lunch meat, most stores roast a chicken in store), cheese like feta, blue cheese, goat cheese, veggies. Then homemade balsamic vinaigrette
Left overs from dinners.
This is always different for me! Keep it light but full of protein and healthy fats. Portion control is very important! Don’t over stuff yourself at dinner when you’re going to be heading to bed soon!
It’s honestly all about finding what works for you while keeping it simple! A diet shouldn't be stressing you out! You should be excited about a diet and what you’re eating and how your feeling! Keep in mind FOOD IS FUEL! You need it! Don’t starve yourself or bore your taste buds!
Any other questions you might have please feel free to email me! firstname.lastname@example.org
‘It takes 21 days to make or break a habit’ and I’m on day 3 of getting back to my good habits/lifestyle.
Yesterday I decided not to work out again because my body was screaming NO! and sometimes it’s important to listen to your body. But I still ate healthy and got plenty of rest! Waking up today on day 3 feeling refreshed and ready to take on a at home leg/glute work out this morning before heading off to work. (details posted on my instagram - _dlash
In this post, I’m going to go over just some basics to keep in mind when it comes to keeping a healthy diet as well as being active. I personally love healthy foods and fast food/junk honestly just makes me sick so it’s not hard for me to stick to the healthy eating. Eating healthy does NOT need to be expensive of time consuming either so stop giving yourself that excuse! But let’s be honest with our selves spending a little extra money on food that will benefit our overall health is totally worth it! We only have one body in our life time we need to take care of it! (I’m working on a post of what it cost weekly to eat healthy! Stay tuned 😉 )
Breakfast… I know I know I know none of us have time in the morning to cook a full healthy hardy breakfast, and you don’t feel like just eating eggs daily.
Some of my favorites for breakfast are yogurt with granola (read your labels when buying this it shouldn’t be packed full of sugar and extra stuff! The simpler the better!) with a little bit of fruit, raw honey and bee pollen. (bee pollen is packed to the brim with benefits!)
Pictured above ^ is a raspberry Noosa yogurt (can be found at acme, shop rite, Wegmans, whole foods), a teaspoon of local bee pollen (found at my local farmer’s market), drizzled about a tablespoon of honey, small hand full of blue berries, and ½ cup of granola. The protein in the yogurt and the oats in the granola help to keep me full until lunch time so I’m not sitting around snacking an hour after breakfast!
I’m also a fan of egg white protein pancakes which are soooo sooo sooo simple to make! Disclaimer! Don’t knock it till you try it! These are great to eat on the morning that you know you’re going to be a little more active or you’re going to have a hard leg day in the gym, they give you the fuel your body needs to power through your morning or work out!
3-4 egg whites
¼ - 1/3 cups of oats
Sweetener of your choice, I like 1 teaspoon of raw sugar and about 1 ½ tablespoons of cinnamon!
I also add a splash of some unsweetened coconut milk!
Mix till well combined.
Heat up a pan, I add a little ghee (clarified butter) till melted and pour in the mixture.
Let cook till you see it starting to turn white then turn over let cook about 2-3 more mins then enjoy!
I like mine with some fruit and honey! And again, bee pollen!
Then to keep it really simple for breakfast! 2-3 egg whites and one whole egg with some veggies, I like pepper and onions!
Heat up your pan, melt some ghee, sauté your veggies, add your eggs! Cook and enjoy with some Ezekiel bread (Ezekiel bread has 80 calories per slice, with no added sugars packed with fiber and protein!) and grass fed butter!
When adding carbs to your diet try to add them at times when you're going to active which for most of us is towards the start of the day and before our work outs. Some good carbs are fruits, veggies, legumes and whole grains. Stay away from a higher carb meal before bed stick to a meal higher in protein and good fats!
Challenge Day 1
Yesterday was day 1 of my challenge I’m having with myself. It was tough to find time but I did it! I had all intentions of getting into the gym after cooking dinner and getting the little one to bed but I didn’t get free time until about 8 pm. Instead of just giving up and saying “no ill start tomorrow” I picked up the weights and resistance bands put on some music and got through my work out. Below I’ll break down everything I did, the HIIT portion I did on my lunch break! Yes on my lunch break!
Warm Up (always warm up your muscles)
25 Seconds each
1. Jog in Place
2. Toe Touch Circles
3. High Knee Twists
4. Slow Butt Kicker + Arm Swings
8. Front Kicks
9. Split Jumps
10. Front Jacks
11. Butt Kickers
20 On, 10 Off, 3 x each,
Complete exercises for 20 secs, moving rest for 10secs and repeat 3 times)
1 Jumping Jack + Tap Down
2 Mt Climber + Plank Jack
3 Jump Squats + Front Kick
4 High Knees
5 Push Ups
6 Jumping Lunges
Water Break 1min
7 Pop Squat
9 Curtsy Lunge Jumps
10 Squat Pulses
11 Bicycle Crunches
12 Squatted Side Steps + Jump
13 Up and Out Jack
Biceps / Back
I like to work in supersets, so ill completed two exercises back to back with little to no rest in between 4 times around
Bicep Curl - 10 reps each side
One arm Dumbell Row - 10 reps each side
Crossbody Hammer Curl – 10 reps each side
Resistant Band Pull Apart – 10 reps
*Stand with knees slightly bent, feet shoulder-width apart. Grip the middle of the band with both hands at shoulder level with palms facing down. Keeping arms straight pull apart and back until your shoulder blades contract, slowly return to starting position.
Concentration Curl – 10 Reps Each side *you can sit or stand when doing this*
Resistant Band Seated Row – 10 Reps
*sit on the floor back straight and legs straight out in front of you, wrap the band around feet, palms facing each other, elbows at your side, pull back and squeeze like you are trying to hold a penny between your shoulder blades. *
Side Concentration Bicep Curl – 10 Reps each side (can be completed together)
*use a lighter weight, arms out to the side and at shoulder level. Palms facing your ears, curl in towards your shoulder. Slowly curl back out. If you can’t complete this in a controlled manner with weights just get the motion of the exercise down squeezing and stretching your muscles*
Bent over Dumbell row – 10 reps.
It’s May! The start of a new month always brings on new goals for me. This month I want to get back to what I love and that’s taking care of my body and hoping motivating at least one other person to get up and take care of themselves as well, in hopes that they will also motivate someone with their journey!
For the last year, I haven’t been as dedicated as I use to be or would like to be in taking care of my body because honestly life as just gotten in the way. Being a mom who works full time and then comes home to run after a soon to be 3-year-old who thinks she’s 16 and then two crazy dogs while just trying to keep them alive, fed, and clean, has given my me time the back seat. But then on days that I’m extremely overwhelmed and stressed I know if I just take an hour at the end of the day when everything calms down and I just focus on me and what makes me happy, which is taking care of my health, it will make the overwhelming days a little easier for me. So, with the month of May I’ll be challenging myself to get back at it. Working out/being in the gym 6 days a week with one day off and being more aware of what I’m putting in my body. We as a family eat fairly healthy to begin with because I love cooking and I love making food delicious but healthy. But in the past I found that tracking my food intake with My Fitness Pal app really allows me to get all of my macros I need day to day which then helps me have the energy to work out and the fuel to power through the work outs.
I’d also like to point out that as of today I weigh less (112lbs) then I did when I was in a body shape that I loved, when I had a smaller waist and more muscle definition (120lbs). So, in your journey don’t stress to much about that number on the scale and focus more on how your feeling and looking! Take pictures, write down weekly goals, take measurements, take notice about how your clothes are fitting! Weighting less does not always mean your healthier.
In my 4-week challenge I’ll be adding a HIIT (High Intensity Interval Training) into 4 days of my weekly training, only for the first 2 weeks because I know my body and it reacts very well to HIIT training and I’ll be shredding extra body weight fast! Then I will only be focusing on weight training, because for me too much cardio makes me too skinny and I lose any muscle gain and definition. (FIND WHAT WORKS FOR YOU). My weeks will look as follows.
Monday – HIIT 20-30mins / Weight Training Bicep and Back Focused
Tuesday – HIIT 20-30mins / Weight Training Tricep and Shoulder Focused
Wednesday – Weight Training Leg and Glute focused finish with a 15-min core circuit
Thursday – HIIT 20-30mins / Weight Training Bicep and Back Focused
Friday– HIIT 20-30mins / Weight Training Tricep and Shoulder Focused
Saturday – Weight Training Leg and Glute focused finish with a 15 min core circuit
Monday – HIIT 15-20mins / Weight Training Bicep and Back Focused
Tuesday – HIIT 15-20mins / Weight Training Tricep and Shoulder Focused
Wednesday – Weight Training Leg and Glute focused finish with a 15-min core circuit
Thursday – HIIT 15-20mins / Weight Training Bicep and Back Focused
Friday– HIIT 15-20mins / Weight Training Tricep and Shoulder Focused
Saturday – Weight Training Leg and Glute focused finish with a 15-min core circuit
Week 3 - 4.
Monday – Weight Training Bicep and Back Focused (more bicep then back)
Tuesday – Weight Training Tricep and Shoulder Focused (more shoulder then tricep)
Wednesday – Weight Training Leg and Glute focused finish with a 15-min core circuit (more glute then leg)
Thursday – Weight Training Bicep and Back Focused (more back then bicep)
Friday– Weight Training Tricep and Shoulder Focused (more tricep then shoulder)
Saturday – Weight Training Leg and Glute focused finish with a 15-min core circuit (more leg then glute)
The I will weigh myself (ill want to be putting on weight because my ultimate goal is to add on muscle mass) and take pictures and note of how my clothes are fitting and how I’m feeling and then adjust accordingly for the month of June. 😊
Becoming a mom is probably the best thing I've ever done in my life. It's so cliche to say but my daughter is my greatest accomplishment. She's so smart and at times too smart for her own good. She's a funny, crazy, outgoing 2 year old going on 16. That being said, we are in our terrible 2's which I'm told doesn't go away for a few years, which then makes me want to stock up on wine. Anyway it's been a struggle for us because she is very stubborn (no idea where she gets it from :) ) her favorite word is no, and favorite phrase is "no mama not nice" (let us pray). The tantrums start from 6am till whenever she closes her eyes. Now instead of crying, wasting mascara and make up while sitting in a corner drinking wine, which I'm sure isn't healthy, I'd like to make fun of the situation and let those with or with out children know what all of us moms are really thinking when tantrums ensue. So I'm going to bring you through a typical day with my princess :)
5:30am - ::yawn, stretch:: why am I awake this early my alarm doesn't go off till 6:15am, let me check to see if shes awake yet, (looks on monitor because i don't dare step foot into her room unless i absolutely have to.) Damn shes awake, well shes moving her legs, shes not screaming for me yet let me try to catch a few more mins of beauty sleep (must needed)
5:55am - MAMA!............................ ok i'm awake, lets see if she calls me again.
6:00am - MAMA!!!!!!....ok ok im awake, (turns off alarms, rolls outta bed, walks into her room) "mama i poop, big one" oh lovely. While changing her pull up i ask if she wants to sit on the potty, how dare i! i get a NO 95% of the time, the other 5% she'll sit on the potty for 15-20mins and do nothing. We now need to get dressed for school, I can not pick out her clothes because at the mature age of 2 1/2 she is a ever growing fashionista.......If i pick out clothes a war happens so i try to just guide her towards choices that match, i can't say this always happens.
6:20am - now we fight over breakfast! I love the mornings she wants to eat egg, pork roll, toast, cereal, yogurt......but that happens as much as the times she tells me she wants to go onto the potty. We fight because i know its crazy but we don't eat candy for breakfast, or chips, or 3 pounds of cheese...so we fight i'm told no No NO NO NO NO NO NOOOOOOO for a good 20 mins till i get her to agree on donuts, they're a breakfast food right? Some days she doesn't even agree on that and i give into the chips or candy, because they're technically potatoes and some candy has peanuts so ehhh its ok right? Kids gotta eat ( now keep in mind i was a mom who was all about home made food, healthy choices, no candy (i will not bribe my kid with candy) no sugary juices....now i'm just happy shes eating something. If you're a mom who says you wont do this, trust me you will!!! for the sake of your sanity)
7:00am - ahhh coffee....::takes sip of warm coffee:: - that will be the only sip of warm coffee i get all morning........now i can start getting ready for work, yes i work i don't have the pleasure of being a stay at home mom nor would i want it, id loose my mind. HAHAHA just kidding I can't start to get ready yet, cause now we're screaming because the dog is looking at her the cat is not sitting on her lap, mickey is not on tv, she pooped her pants again, a small one this time, she wants to play with playdough, the dogs looking at her again, she wants my lip stick, she wants my mascara, she wants her tablet that's dead, she wants to brush her teach, the dogs looking at her again, she wants to brush her teach again, now she wants eggs, now she wants water, the cat needs to be fed, the dogs looking at her again.......andddd my coffee might as well be iced coffee.
7:30am - lets try this again, i begin to get ready, then I'm yelled at that she needs her make up. I ask her to go sit down watch some TV, i get told I'm not nice, we cry for a few mins, by the time that tantrum is over I'm now ready to walk out the door.
8:15am - ha! did you think we were just going to peacefully get out the door and get on with our day? Now we go to war about putting on socks and shoes. She tells me "no mama not yet, not nice" then its not the right pair of socks, then she can do it herself, then she needs me to do it, then those aren't the right shoes. ok these shoes are cool ok lets go, NOPE 'not this pair mama'...3 pairs later....ok jacket time! oh not that jacket? no this one isnt good either? ohhhhh you wanna wear the 'jacket' which is really a hoodie from 6 months ago that you no longer fit in and its 5 degrees outside..........a fight over a jacket ensues........
840am : mind you i need to be at work by 9am......we are finally walking out the door on our own or 80% of the time kicking screaming and hitting me, sometimes she tells me no!! cause she needs to go to the foodstore, back to bed, to watch tv, to go to grandmoms, to go back inside and get a toy she hasn't played with for 6 months.
8:55am : i still need to be at work by 9am............we pull out of the drive way get to school, on a good day she gets out peacefully and even walks in on her own...on an ok day she needs me to carry her in and i just hold my breath and pray it doesnt turn into a bad day where she does nothing but scream from the parking lot all the way into her class room.......
9:15am - guess I'm not making it on time, we'll try again tomorrow. I sit in the schools parking lot for 5-10mins just to breath and pray for some of my sanity to be restore. Now its of to work for 8 hours and again i pray i don't get the call that shes suddenly running a fever. (this happens more then you would ever think it should, day care is basically paying for your child to get sick and then get you sick )
4:00 - 5:00pm - the car ride to the day care after work is the only 10 mins of peace ill have until i get back home to take care of the zoo.
5:30pm - mommy is starting dinner! but she has other plans in mind, she wants to eat everything but dinner and this is where i resort back to the thinking i do with breakfast, as long as shes eating right?
6:00pm - dinner time! time for all of us to sit down to a peaceful relaxing dinner after a long day.....HA! the dogs looking at her, she doesn't like this, mama i need water, mama i need a fork (we're eating soup), mama i need a spoon (we're eating hamburgers), mama i need juice, dogs looking at her again, mickey is on tv lets dance, a commercial comes on lets have a breakdown....mama I'm done....My food is now the same temperature i drink my coffee at.....
7:00pm - this is when the war of bedtime starts, she doesn't wanna lay in her bed, she doesn't wanna go upstairs, she needs a bottle, she wants to color, she wants me to lay in her tent with her, lay with her on her Minnie Mouse couch, she needs a baby bottle, do her nails, the dogs looking at her, tells me i'm mean and to get out, slams door in my face, cries cause she now cant get the door open, she needs her blankie that is 2 inches away from her, she pooped 'a big one mama', we try to sit on potty, now we want to shower; not take a bath but shower, one more bottle...... I'm convinced at this point that if i just let her do all of this as quick as possible she tries herself out and I'm lucky she falls asleep before 8:00pm
9:00pm - I'm never that lucky, at this point she is now in her room or mine watching tv, again i was a mom that was like oh my child will never watch tv to fall asleep, she'll never have a tablet, we're gonna read books! HA! the books get thrown at me and i get hit with bottles.
10:00pm - by now shes usually asleep and i can then breathe for 5 mins before i pass out and start all over again the next morning :)
This is pretty much my life in a nut shell, but this little girl is my best friend and i wouldn't have it any other way!
Mom's and Dad's! share your toddler stories! lets all have a good laugh at the crazy lives we live!
I've always have had a love for lip color! I would always gravitate towards Mac but recently I have started buying lip color out side of my comfort zone. Recently I tried Kat Von D, Ever Lasting Liquid Lip and fell in LOVE! These matte lipsticks are pay far the best matte lipstick I've ever tried! They don't wear off, they don't dry out your lips and they look beautiful all day long! Other matte lip colors dry out my lips and start to clump up and just look gross after a few hours, which then tempts me to start biting at the dry skin on my lips and well its not pretty. These are definitely worth the money! ($20.00)
color left to right - Noble : Bow N Arrow : Ophleia : Sanctuary : Ludwig
they can be purchase from Sephora or Kat Von D's site (links below)