New Trends at the Old Gym – Battle Ropes

Battle Ropes

In this series, I’ll be featuring some of the new trends that you’ll find at your local gym (or even for use at home). First up, Battle Ropes!

What Are They?

A battle rope is a long thick rope anchored in the middle with two ends for you to work with. Battle ropes vary in length from 30 – 50 feet, with 1.5 – 2 inch diameters. They are great for working the hands, arms, shoulders, back, abs, core, and legs.

How Do You Use?

While any continuous movement of the ropes will work your arms and core (to stabilize your body), these 3 exercises are a great start.

Waves

Grab each rope with a hand.  Alternate going up and down with your left and right hands, creating waves with the rope. Waves are an effective workout as the work each arm independently and keep your muscles under tension for extended periods. Start with 30 second reps, building up to several minutes at a time.

Stagecoach

Holding both ropes together with both hands, move up and down together like you’re driving an old-fashioned stagecoach.

Overhead Slams

Hold each rope in a hand. Pull them up over your head, then slam them to the ground as hard as you can. Wait for the ripple to reach the anchor point, then repeat.

Get Your Own

Battle Ropes are available at mass online retailers like Amazon.com and Walmart.com, as well as specialized fitness stores. Prices range from $35 – $200.

 

Grab my current workout utilizing the Battle Ropes!

New Trends at the Old Gym

 

 

 

 

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My Favorite Podcasts for Business & Pleasure

I see friends and Facebook group members asking for podcast recommendations on nearly a daily basis. Have you jumped on the podcast craze yet? Podcasts are a great way to listen to your favorite celebrities and experts on a variety of topics, including pop culture, business, religion, sports and news. If you have an obscure (or mainstream) hobby or interest, there is bound to be a podcast covering that topic. Whether you’re looking to learn or be entertained, there is a podcast for you. I use the Stitcher app (available on both iOS and Android), but you can also listen with the Apple Podcast or Spotify and many other independent options as well.

Here are my favorite podcasts broken down by genre:

True Crime

True Crime is a huge category in podcasts and one of the most popular. While My Favorite Murderer is usually at the top of the charts, these are my favorites in the category.

Gangster Capitalism

Season 1 of Gangster Capitalism takes us through the College Admissions Scandal of 2019. Including taped phone calls between the parties involved, you learn the background and how the scandal was able to occur. I’m just amazed at the money that was thrown around and how easily college administration was swayed to allow these students in. While having money can definitely afford you luxuries to get an advantage (tutoring, college prep services), there is a difference between that and buying your actual spot.

Sold in America

Sold in America is an eight-episode podcast focused on the business of selling sex in America. The host interviews several individuals involved in the business, uncovering some misconceptions and surprising facts.

The Drop Out

John Carreyrou of the Wall Street Journal first exposed Elizabeth Holmes and Theranos for deceiving investors, retailers, partners, everyone, promising fast, accurate results from a prick of blood. The podcast follows along closely to Carreyrou’s book Bad Blood, including interviews with key players and actual audio of Holmes.

Last Seen

Last Seen takes us into the biggest unsolved art heist in history. Was it an inside job and just a spectacular theft? 28 years after the theft of 13 artworks from Boston’s Isabella Stewart Gardner Museum, additional interviews are held with further investigative work.

The Band Played On

A CBC investigative podcast investigating a five decades sexual abuse scandal involving three teachers and the multitude of students involved.

Dr. Death

Dr. Death was one of the top podcasts of 2018, covering the neurosurgeon Christopher Duntsch who claimed he was the best in Dallas. You will never go to the doctor the same way again. This podcast was last updated with information about Dr. Duntsch in December 2018. There’s a new podcast from the same creators as Dr. Death as of October 2019 – Bad Batch. It covers a group of patients who received bad stem cells and the shortcuts that were taken to take them to market. It’s another good listen.

Criminal

One of my absolute favorites, Criminal explores all aspects of the law and criminal world by interviewing criminals, family of criminals, and others affected. I recently listed to Episode 118: Stowaway, where they interviewed someone who got away with stowing away on a multi day cruise vacation.

 

Business Building

I’m building both a network marketing business, along with a traditional franchise operation, so I love all podcasts that provide insight, motivation and especially tips for growing on social media.

The School of Greatness

Lewis Howes hosts this podcast interviewing top performers in athletics, business, and Hollywood to find out what makes them great.

Goal Digger

Host Jenna Kutcher started in the photography business, but has turned into a business mogel selling internet courses and sharing tips and tricks to help you grow your business too.

Build Your Tribe

Chalene Johnson and her son Brock host Build Your Tribe, focused on building your following on social media. From effective use of Instagram to newer platforms like Tik Tok, I love their fresh and open attitudes towards everything going on in the social stratosphere.

Your Virtual Upline

Bob Heilig provides his no nonsense advice for growing your network marketing business. I would consider this a must listen for anyone in the industry.

Don’t Keep Your Day Job

This podcast is full of interviews of successful entrepreneurs who have made that jump from day job to working on their passions. Designed for the creative entrepreneur, but take-aways for anyone looking to make that jump.

Do It Scared

Ruth Soukup leads this podcast to help individuals get past their fears and thrive.  Relevant to both the business world and your personal life, Ruth provides great insight to help you grow.

The Chalene Show

Another podcast featuring Chalene Johnson, who is a celebrity fitness instructor turned business woman. This show covers everything related to fitness, diet, business, self improvement and more. I love Chalene’s frankness and openness regarding her family, where she has struggled, and what has worked for her in all these areas.

Social Media Marketing

From the website Social Media Examiner, the Social Media Marketing podcast covers all areas of social media, including interviews with experts and insights into new apps to help create content and improve your social media use for business. I love learning about everything that is new and this podcast is full of practical tips and recommendations to succeed in the digital landscape.

 

Personal Development / Inspiration

The Purpose Show

Allie Casazza hosts this show geared towards moms who want to be more present for their families. Includes lots of elements of minimalism and simplicity.

Better Than Happy

This is the show that got me into podcasts. While looking online for something to get me out of a slump, a friend recommended this podcast which teaches you that you have control over your feelings. Someone or something can’t make you feel unworthy or bad, you choose to feel that way. I love the host’s straight talk and life coaching lessons to apply to your own life. Was my first podcast and definitely will continue to catch anytime I see it.

The Minimalists

While I am not a minimalist, nor profess to be one, I’m highly interested in trying to minimalize areas of my life. I see the benefits, but am just not able to commit or convince the family of the same. But I love their tips and focus on “Love People, Use Things, because the opposite just doesn’t work out”.

The Life Coach School

Brooke Castillo is a Master Coach, who coaches other life and wellness coaches. Her podcast is full of both advice you’d get from a life coach and advice for becoming a coach. She also trained Jody Moore from Better Than Happy, which is how I discovered this show.

The Tim Ferriss Show

Tim Ferriss, author of the 4-Hour Workweek, hosts this podcast interviewing individuals from all walks of live to find the tools, tactics and tricks that we all can use to improve our lives.

The Brendon show

Brendon is one of the world’s leading high performance coaches. In his podcast, he talks about what’s going on in his life and how he deals with it. He also does frequent “best of” shows where he shares top motivational quotes from his Instagram account.

Good Life Project

Uplifting and inspirational interviews with big-names like Brene Brown and Seth Godin and everyday heroes. Just people trying to live their best life and inspire others to do the same.

 

Leftovers

I had a hard time fitting these remaining podcasts into “like” categories, but these are definitely some of my favorites and couldn’t end this post without them.

NPR Hidden Brain

Super interesting podcast on the science behind the unconscious patterns that drive human behavior.

30 For 30

ESPN’s podcast gives the story behind the athletes and sports stories. Each season covers a different topic, including Bikram (yoga), Wrigleyville, UFC and the Sterling affairs.

Revisionist History

Malcolm Gladwell is the host of this podcast that looks at history and asks if we really got it right.

The Art of Catholic

While religious podcasts make up a huge category, The Art of Catholic is the only one I catch regularly. Matthew Leonard is a lay person, who interviews various individuals in the religious life and religious scholars and authors. It’s a great listen for anyone wanting to learn more about the Catholic faith.

Spectacular Failures

Find out what really happened at the likes of Toys R Us and Kodak. What made these retail giants fall and get sometimes funny, sometimes tragic truth behind some interesting business failures.

Chernobyl

Chernobyl is the official podcast of the HBO miniseries featuring the series creator, writer and executive producer Craig Mazin. I don’t have access to HBO and haven’t seen the miniseries, but the podcast is great on its own. They cover a lot of the details and behind the scenes information, but don’t get into the show’s critics or address any of the rebuttals of key details. While the Chernobyl series was designed to educate, it is in fact a fictitious reenactment.

Proof

Proof provides the behind the scenes stories about our food.

99% Invisible

This is usually the first podcast that I recommend when someone asks. Each episode stands alone and focuses on some obscure topic that is effectively 99% invisible. One of my favorite episodes discusses the Sears Roebuck home. At one time, you could order a home kit from the Sears Roebuck catalog and they would ship you every beam of wood, nail, and other supply, along with detailed plans to build it yourself. Great podcast if you like random knowledge and knowing something that your friends don’t.

Family Secrets

Imagine discovering as an adult that the parents you grew up loving weren’t really your parents. That’s what host Dani Shapiro discovered and is now on a quest to help others discover their family secrets and work to discover what they mean.

Freakonomics Radio

If you liked the book, you’ll love the podcast. Host Stephen J. Dubner looks for the hidden side of everything, with interviews, live episodes and his own game show.

The Dark Side Of

With episodes grouped into categories like Music, Holidays and Hollywood, The Dark Side Of digs deeper into some of our favorite things and discovers the unglamorous, dark side we try to push away.

 

What are your favorite podcasts?

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Reminder Binder Premium Planner Pack Back To School Giveaway! (Ends 8/21)

Reminder Binder Premium Planner Pack Back To School Giveaway! (1 Winner ~ Ends 8/21) @SMGurusNetwork @denisealbright

Welcome to the Reminder Binder Premium Planner Pack Back To School Giveaway!

1 Winner

This giveaway is part of our Back To School Gift Guide – Stop by to see all the giveaways and great products.

Host is Deliciously Savvy

My co-hosts for this giveaway are Michigan Saving & More, My Silly Little Gang, Sweet Southern Savings, and Amy & Aron’s Real Life Reviews

Below is a list of all the bloggers involved in the gift guide giveaways.

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This giveaway’s Sponsor is:

 WEBSITE // FACEBOOK // TWITTER // INSTAGRAM // YOU TUBE

Can’t Wait? Use code —>DSAVVY<— and receive 30% OFF on anything & everything! 

~~~

1 Lucky Winner Will Win A Reminder Binder Premium Planner Pack From Denise Albright Studios!

This Bundle Includes: 

1) 2019-2020 (December 2020) Reminder Binder Planner

2)One Monthly Planner Pad

3)One Peek At The Week Weekly Planner Pads

4)One Dad Pad Weekly Planner Pads

5)One 6-Month Mini-Monthly Desktop Calendar

6)Two Planner Sticker Sets: Busy Mom Stickers & Grateful Heart Stickers

See the review HERE.

This is seriously the cutest planner ever! Great for back to school! 

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THE GIVEAWAY

This giveaway/sweepstakes is in no way endorsed, affiliated, or associated with Facebook, Twitter or any other Social Media Networking Site. This Giveaway is valid to continental United States residents only, Entrants must be 18+ years of age to enter. This giveaway event will end at 11:59 PM (EST) 8/21/19. The winner will have 48 hours to email their information back to mcushing7 at hotmail dot com or a new winner will be drawn, you may want to put this email address as safe as it could go to spam. No purchase necessary, Void where prohibited by law, and the number of eligible entries received determines the odds of winning. Winners are chosen randomly by the Giveaway Tools program. The sponsors are each responsible for shipping of the above prizes. No blog associated with this contests are responsible for prize fulfillment. If you would like to be a sponsor in a giveaway like this please email Melissa Cushing at mcushing7 (at)hotmail (dot) com. If you take an entry you must stay following for the entire contest or you will be disqualified.

Also we all “love it if you like us” on Facebook! If you like our blogs on social media it helps us bring you only the best giveaways and more of them! Don’t forget to stop by for your daily bonus entries. Share your referral links for even more chances to WIN!

Enter below and Good Luck!

Disclaimer: Deliciously Savvy and any blog promoting this giveaway is not responsible for the awarding of the prize. Sponsor is responsible for prize fulfillment and shipping to winner. Any questions about this giveaway? Email Melissa At mcushing7 (at) hotmail (dot) com.
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DEENKEE 10-in-1 Instant Programmable 6 Quart Multi Pot Pressure Cooker Giveaway (Ends 8/24)

DEENKEE 10-in-1 Instant Programmable 6 Quart Multi Pot Pressure Cooker Giveaway (1 Winner ~ Ends 8/24) @SMGURUSNetwork

Welcome to the DEENKEE 10-in-1 Instant Programmable 6 Quart Multi Pot Pressure Cooker Giveaway!

1 Winner

This giveaway is part of our Back To School Gift Guide – Stop by to see all the giveaways and great products.

Jump on the bandwagon and see what all the hype is about! Have dinner ready in minutes, not hours!

Host is Deliciously Savvy

My co-hosts for this giveaway are Michigan Saving & More, My Silly Little Gang, Sweet Southern Savings, and Amy & Aron’s Real Life Reviews

Below is a list of all the bloggers involved in the gift guide giveaways.

~~~~~~~~~~~~~~~~~~~~~~~~

This giveaway’s Sponsor is:

DEENKEE

~~~

1 Lucky Winner Will Win A DEENKEE 10-in-1 Instant Programmable 6 Quart Multi Pot Pressure Cooker Valued at $96!

AMAZON

Can’t Wait? Right Now save 15% Off Of The DEENKEE Cordless Vacuum using code O2QLNHXY at checkout PLUS there is a $10 Coupon Available on Amazon right now so take advantage of these 2 discounts while they are available.

See the review HERE.

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THE GIVEAWAY

This giveaway/sweepstakes is in no way endorsed, affiliated, or associated with Facebook, Twitter or any other Social Media Networking Site. This Giveaway is valid to continental United States residents only, Entrants must be 18+ years of age to enter. This giveaway event will end at 11:59 PM (EST) 8/24/19. The winner will have 48 hours to email their information back to mcushing7 at hotmail dot com or a new winner will be drawn, you may want to put this email address as safe as it could go to spam. The giveaway is not valid where prohibited! By entering you are authorizing us to collect the information on the form below, this information is used only to contact the winner! No purchase necessary, Void where prohibited by law, and the number of eligible entries received determines the odds of winning. Winners are chosen randomly by the Giveaway Tools program. The sponsors are each responsible for shipping of the above prizes. No blog associated with this contests are responsible for prize fulfillment. If you would like to be a sponsor in a giveaway like this please email Melissa Cushing at mcushing7 (at)hotmail (dot) com. If you take an entry you must stay following for the entire contest or you will be disqualified.

Also we all “love it if you like us” on Facebook! If you like our blogs on social media it helps us bring you only the best giveaways and more of them! Don’t forget to stop by for your daily bonus entries. Share your referral links for even more chances to WIN!

Enter below and Good Luck!

Disclaimer: Deliciously Savvy and any blog promoting this giveaway is not responsible for the awarding of the prize. Sponsor is responsible for prize fulfillment and shipping to winner. Any questions about this giveaway? Email Melissa At mcushing7 (at) hotmail (dot) com.
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Lunch Squares Conquer The Lunch Giveaway (Ends 8/12)

Lunch Squares Conquer The Lunch Giveaway! (3 Winners ~ Ends 8/12) @LunchSq @SMGurusNetwork

Welcome to the Lunch Squares Conquer The Lunch Giveaway!

3 Winners

This giveaway is part of our Back To School Gift Guide – Stop by to see all the giveaways and great products.

Host is Deliciously Savvy

My co-hosts for this giveaway are Michigan Saving & More, My Silly Little Gang, Sweet Southern Savings, and Amy & Aron’s Real Life Reviews

Below is a list of all the bloggers involved in the gift guide giveaways.

~~~~~~~~~~~~~~~~~~~~~~~~

This giveaway’s Sponsor is:

WEBSITE ~ FACEBOOK ~ TWITTER ~ PINTEREST ~ INSTAGRAM

~~~

3 Lucky Winners Will Win An All-In-One Lunch Squares Lunch Kit With All Of The Accessories Designed To Help You Conquer Lunch! Be ready for those back to school lunches! 

See the review HERE.

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THE GIVEAWAY

This giveaway/sweepstakes is in no way endorsed, affiliated, or associated with Facebook, Twitter or any other Social Media Networking Site. This Giveaway is valid to continental United States residents only, Entrants must be 18+ years of age to enter. This giveaway event will end at 11:59 PM (EST) 8/12/19. The winner will have 48 hours to email their information back to mcushing7 at hotmail dot com or a new winner will be drawn, you may want to put this email address as safe as it could go to spam. The giveaway is not valid where prohibited! By entering you are authorizing us to collect the information on the form below, this information is used only to contact the winner! No purchase necessary, Void where prohibited by law, and the number of eligible entries received determines the odds of winning. Winners are chosen randomly by the Giveaway Tools program. The sponsors are each responsible for shipping of the above prizes. No blog associated with this contests are responsible for prize fulfillment. If you would like to be a sponsor in a giveaway like this please email Melissa Cushing at mcushing7 (at)hotmail (dot) com. If you take an entry you must stay following for the entire contest or you will be disqualified.

Also we all “love it if you like us” on Facebook! If you like our blogs on social media it helps us bring you only the best giveaways and more of them! Don’t forget to stop by for your daily bonus entries. Share your referral links for even more chances to WIN!

Enter below and Good Luck!

Disclaimer: Deliciously Savvy and any blog promoting this giveaway is not responsible for the awarding of the prize. Sponsor is responsible for prize fulfillment and shipping to winner. Any questions about this giveaway? Email Melissa At mcushing7 (at) hotmail (dot) com.
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Slay Like A Mother Book Giveaway (Ends 3/31)

Slay Like A Mother Giveaway

Welcome to the Slay Like A Mother Giveaway!

Sponsored By:Slay Like A Mother Giveaway

Hosted By:

My Silly Little Gang

Co-Hosted By:

Deliciously Savvy & Sonya’s Happenings…

Slay Like A Mother Giveaway

1 Lucky Winner Will receive an Advance Reader’s Edition Copy of Slay Like A Mother: How to Destroy What’s Holding You Back So You can Live the Life You Want! Perfect for any mom, to help determine what you were put on Earth for.

Slay Like A Mother Giveaway

Available on Amazon

Check Out My Review Here!

Slay Like A Mother Giveaway

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Blogger Opp – Slay Like a Mother Giveaway

Blogger Opp Slay Like A Mother Giveaway!

Blogger Opp Slay Like A Mother Giveaway!

Sign Ups Close 02/27/19 Free & Paid Options Available

My Silly Little Gang is hosting a giveaway for 1 lucky winner to receive an Advance Reader’s Edition Copy of Slay Like A Mother! Please Sign Up now to help her promote this book giveaway!

Hosted By: My Silly Little Gang

Co-Hosted By: ????

Blogger Opp Slay Like A Mother Giveaway

1 Lucky Winner will receive an Advance Reader’s Edition Copy of Slay Like A Mother!

My Silly Little Gang needs and wants your help promoting! She cannot do it without each and every one of us so please sign up today! Thanks so much! As Always, you will receive 1 FREE link for promoting the giveaway and 1 more free link for sharing the blogger opp announcement post. That’s up to 2 FREE links (Facebook Visit, Twitter, or Pinterest only).

Click Here For Announcement Post

Co-Hosts Wanted & Needed ~ $10 for 5 links of your choice. You can do Facebook Comments, Blog Comments, Giveaway Entries, Daily Votes, Social Media Follows of your choice, Secret Word Pages ANYTHING! PLUS the 2 FREE links above gives you 7 Links Total! Co-Hosts are not required to post announcement but it is greatly appreciated!

Other Sign Up Options Available On Sign Up Form

SIGN UP HERE or below

Sign Ups Close 2/27 @ 12:00 PM EST

Entrants must be 18 years old to enter and giveaway is open to US residents Only

Giveaway Dates ~ 3/1 12:00 AM EST until 3/31 11:59 PM EST

The Blogger With The Most Referrals will Receive a FREE Co-Host Spot On A Future Giveaway! Promote Away and Make Sure They Know To Say You Sent Them! Minimum of 4 referrals to win free spot on next promotion or promotion you choose.

Any Questions Email Me At: silvie.mslg@gmail.com

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The Juice Bar Review & Giveaway (Ends 1/28)

The Juice Bar book

When we purchased our Vitamix, it included a copy of “The Juice Bar”, which bills itself on having 80 recipes to boost health. Given that only about 15% of individuals eat the recommended serving of fruits and vegetables each day, adding a juice regime is an easy way to quickly boost that number. Studies show that people who eat plenty of fruits and vegetables have a lower risk of developing high blood pressure, heart disease, strokes, obesity, and some cancers.

The book is broken down into chapters on “Jump-start”, “Rehydrate”, “Energy”, “Health”, and “Detox”, after an introduction to juicing and how to properly prepare different fruits and vegetables. Some recipes require a juicer, but many can be prepared in a blender for a smoothie. While the recipes look amazing, the photography and tips are the real winner.

The book is available on Amazon, but today, you could win your own copy. Just fill out the Rafflecopter below.

The Juice Bar book

a Rafflecopter giveaway

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Tips to Increase Water Consumption

We all know the old adage that you should drink 8 glasses of water each day, but how do you do it?

Infused Water

Many people struggle to drink enough water because they just don’t like the taste of it. Infused water is a great option to add some flavor without adding sugar or caffeine. My favorite additions are mint, peaches, and strawberries, but most berries and citrus fruits infuse well, along with basil and cucumbers. Your produce can be added loose in the water, although there are many water bottles and pitchers on the market with special inserts to strain the water and keep you from drinking the solid sections of the produce.lemon-lime infused water

Use an App

There are some great smartphone apps that help you determine your proper water intake needs and will track and remind you to drink. My favorite is Hydro Coach (currently only on Android, but coming soon to ios). You can set your weight, lifestyle and current weather for the app to calculate how much water you need or override it with your own goal. You then set what time you are available to drink and want to receive notifications.  It tracks both your water intake and where you should be on a circular graph, so you can see where you stand for the day.

Hydro Coach ScreenshotGet Reminders

Sometimes you just need a reminder to drink, which you can get from apps like mentioned above. But there are also smart water bottles with built in reminders and Ulla, which can attach to any cup or water bottle. The smart detection sensors remind you to hydrate at least once per hour. The flashing light is annoying enough that you want to drink to turn it off.

 

What’s your favorite tip to increase your water consumption?

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Isabelle Grace Starlight Initial Charm Necklace Giveaway (Ends 12/25)

Isabelle Grace Starlight Initial Charm Necklace Giveaway (1 Winner ~ $69RV) @igracejewelry @SMGurusNetwork

Welcome to the Isabelle Grace Starlight Initial Charm Necklace Giveaway $69RV!

1 winner

This giveaway is part of our Holiday Gift Guide – Stop by to see all the giveaways and great products. There are still a few days to order some great items for Christmas.

Host is Deliciously Savvy

My co-hosts for this giveaway are:

Michigan Saving & More // Mommy Engineering // Java John Z’s // MumbleBeeInc // Fueling Healthy Families // Missy’s Views and Savings Clues // Sweet Southern Savings // My Silly Little Gang

Below is a list of all the bloggers involved in the gift guide giveaways.

This giveaway’s Sponsor is:

WEBSITE ~ FACEBOOK ~ TWITTER ~ PINTEREST ~ INSTAGRAM


1 Lucky Winner Will Receive an Isabelle Grace Starlight Initial Charm Necklace Valued At $69! Winner chooses color and personalization.

See the review HERE.



THE GIVEAWAY

This giveaway is in no way endorsed, affiliated, or associated with Facebook, Twitter or any other Social Media Networking Site. This Giveaway is valid in the continental United States Only and Entrants must be 18+ years of age to enter. This giveaway event will end at 11:59 PM (EST) 12/25/18. The winner will have 48 hours to email their information back to mcushing7 at hotmail dot com or a new winner will be drawn, you may want to put this email address as safe as it could go to spam. If you take an entry you must stay following for the entire contest or you will be disqualified.

Also we all “love it if you like us” on Facebook! If you like our blogs on social media it helps us bring you only the best giveaways and more of them! Don’t forget to stop by for your daily bonus entries.

Enter below and Good Luck!

Deliciously Savvy did not receive any form of compensation for this giveaway other than the product for review. Once winner is selected via the Giveaway Tools process, the product will be shipped. Winners have 48 hours to respond or another winner will be chosen. No other blog associated with this giveaway is responsible for the product shipment. Isabelle Grace will be providing the prize above to the winner. This post does contain affiliate links and I may make a small commission used to support this blog if the item is purchased via the links in this post. Thank You for stopping by! Any Questions or Concerns email me at mcushing7 (at) hotmail (dot) com.
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