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Tuesday Tip: The Right Fit 

Oftentimes, in the fitness industry, there are so many waves and trends that it can be difficult to keep up or know which ones may work best for you. Yoga is one of those that never goes away yet there are multiple styles so finding the right fit for you may be a bit challenging or intimidating if you’re new to the game. 

Check out this info-graphic for a general overview about the range of different types of yoga then find the nearest gym or studio near you that offers a class that is the right fit for you!
Tuesday Tip: The Right Fit 

Oftentimes, in the fitness industry, there are so many waves and trends that it can be difficult to keep up or know which ones may work best for you. Yoga is one of those that never goes away yet there are multiple styles so finding the right fit for you may be a bit challenging or intimidating if you’re new to the game. 

Check out this info-graphic for a general overview about the range of different types of yoga then find the nearest gym or studio near you that offers a class that is the right fit for you!

Tuesday Tip: The Right Fit

Oftentimes, in the fitness industry, there are so many waves and trends that it can be difficult to keep up or know which ones may work best for you. Yoga is one of those that never goes away yet there are multiple styles so finding the right fit for you may be a bit challenging or intimidating if you’re new to the game.

Check out this info-graphic for a general overview about the range of different types of yoga then find the nearest gym or studio near you that offers a class that is the right fit for you!

SMOOTHIE OF THE DAY
-1/2 cup kale
-1/2 cup baby spinach
-1 medium Fuji apple
-1 medium pear 
-2 tblspns honey
-a few shakes of ground tumeric. 

Tip: Tumeric is a spice in the ginger family commonly used in dietary and medical practices in South Asian countries. It’s most commonly referenced constituent, curcumin, has powerful antioxidant properties as well as anti-inflammatory properties which can be helpful for people who suffer from arthritis. Note, however, that it is a fat-soluble substance and is best absorbed by the body when ingested with healthy fats.
SMOOTHIE OF THE DAY
-1/2 cup kale
-1/2 cup baby spinach
-1 medium Fuji apple
-1 medium pear 
-2 tblspns honey
-a few shakes of ground tumeric. 

Tip: Tumeric is a spice in the ginger family commonly used in dietary and medical practices in South Asian countries. It’s most commonly referenced constituent, curcumin, has powerful antioxidant properties as well as anti-inflammatory properties which can be helpful for people who suffer from arthritis. Note, however, that it is a fat-soluble substance and is best absorbed by the body when ingested with healthy fats.

SMOOTHIE OF THE DAY
-1/2 cup kale
-1/2 cup baby spinach
-1 medium Fuji apple
-1 medium pear
-2 tblspns honey
-a few shakes of ground tumeric.

Tip: Tumeric is a spice in the ginger family commonly used in dietary and medical practices in South Asian countries. It’s most commonly referenced constituent, curcumin, has powerful antioxidant properties as well as anti-inflammatory properties which can be helpful for people who suffer from arthritis. Note, however, that it is a fat-soluble substance and is best absorbed by the body when ingested with healthy fats.

While I know there are some real life injuries and ailments that plague many people and I’m in no way diminishing the reality of those experiences, I am also a firm believer in the psychosomatic connection. That is, the link between what we are experiencing spiritually, emotionally and/or mentally and how those things can show up as physical symptoms. 

This photo illustrates some ideas about what could be causing chronic back pain. While I can neither confirm or deny these claims, if you are experiencing such pain, it may be worth examination and consideration. 

Have you ever heard of or perhaps been in a situation where there’s physical pain but no doctor can pinpoint a cause or provide an explanation? Just like thoughts become things, the reverse is also true. We can use our minds to UNDO things as well by first identifying the root of the issue. 

If you find yourself relying on pain killers, muscle relaxers and other aides to get by, might I suggest that you stop treating the symptom (the pain/discomfort) and seek to target the cause? It may or may not be a result of some other trauma having nothing to do with your physical being. 

For more information about psychosomatic illnesses, check out is article I found on the Psychology Today website.
While I know there are some real life injuries and ailments that plague many people and I’m in no way diminishing the reality of those experiences, I am also a firm believer in the psychosomatic connection. That is, the link between what we are experiencing spiritually, emotionally and/or mentally and how those things can show up as physical symptoms. 

This photo illustrates some ideas about what could be causing chronic back pain. While I can neither confirm or deny these claims, if you are experiencing such pain, it may be worth examination and consideration. 

Have you ever heard of or perhaps been in a situation where there’s physical pain but no doctor can pinpoint a cause or provide an explanation? Just like thoughts become things, the reverse is also true. We can use our minds to UNDO things as well by first identifying the root of the issue. 

If you find yourself relying on pain killers, muscle relaxers and other aides to get by, might I suggest that you stop treating the symptom (the pain/discomfort) and seek to target the cause? It may or may not be a result of some other trauma having nothing to do with your physical being. 

For more information about psychosomatic illnesses, check out is article I found on the Psychology Today website.

While I know there are some real life injuries and ailments that plague many people and I’m in no way diminishing the reality of those experiences, I am also a firm believer in the psychosomatic connection. That is, the link between what we are experiencing spiritually, emotionally and/or mentally and how those things can show up as physical symptoms.

This photo illustrates some ideas about what could be causing chronic back pain. While I can neither confirm or deny these claims, if you are experiencing such pain, it may be worth examination and consideration.

Have you ever heard of or perhaps been in a situation where there’s physical pain but no doctor can pinpoint a cause or provide an explanation? Just like thoughts become things, the reverse is also true. We can use our minds to UNDO things as well by first identifying the root of the issue.

If you find yourself relying on pain killers, muscle relaxers and other aides to get by, might I suggest that you stop treating the symptom (the pain/discomfort) and seek to target the cause? It may or may not be a result of some other trauma having nothing to do with your physical being.

For more information about psychosomatic illnesses, check out is article I found on the Psychology Today website.

you ever just need to bust a move and remind yourself of who you are? 

B E A S T M O D E: O N!
you ever just need to bust a move and remind yourself of who you are? 

B E A S T M O D E: O N!

you ever just need to bust a move and remind yourself of who you are?

B E A S T M O D E: O N!

Top 5 Ways We Sabotage our Sleep

Tuesday Tip: Beware of Nightfall

One of the easiest ways to sabotage your health is by not getting enough sleep. However, the night time-when most people sleep-is when you often feel the least resistance to things you know aren’t healthy. Here are 5 mistakes to avoid at night.

1) Taking Excessively Long Naps Late in the Day

If you need to take a nap, keep it to 30 minutes or less. Anything longer and your body will begin to get into deeper phases of sleep, making you groggy as opposed to alert when you do wake. Sleeping longer than 30 minutes can also alter the time you feel ready to go to bed, which can disrupt your sleep routine in the long run, making it more difficult to wake up feeling rested in the morning. Click the link above for more details about napping during the day.

2) Eating a Snack Right Before Bed

Eating anything right before bed is going to cause your organs to activate at a time when they should be slowing themselves down. If you must eat, keep it to a light protein-packed snack. Sugar right before bed is going to cause a rise and fall of your blood sugar, which will wake you up as your body goes through the motions. Try not to eat anything too spicy either. Heartburn at 1 am will wake you up—and keep you up, possibly for hours.

3) Watching TV to Fall Asleep

You may be guilty of watching a little late night TV in order to relax yourself. Unfortunately, this is counter intuitive because TVs produce blue light, which alters your body’s ability to produce melatonin, the hormone that controls your sleep cycle. If you need background noises, there are plenty of alternatives to watching TV: a fan, an air conditioner, or a white noise machine. There are also many apps you can download on your phone. Stay away from those unless you can program them to come on automatically since your phone produces that blue light emissions as well. So, try to peel yourself away from the TV (and computer screen) at least an hour before going to bed. Click the link above for tips on how to manage electronics usage before bed.

4) Drinking Alcohol Before Going to Sleep

Alcohol is a depressant, which is why many people use it in order to fall asleep at night. However, alcohol actually disrupts your sleep pattern, and you do not get enough of the sleep your body needs. This is why you wake up feeling sluggish after a night out. If you pass out, you’ll feel even worse in the morning because you didn’t really go through your sleep cycle at all. You’re also likely to have to get up at least once during the night in order to go to the bathroom. Try chamomile tea instead.

5) Exercising Too Late in the Evening

While exercise is great for your sleep cycle in general, try to exercise at least 3 hours before you go to bed. This is because the heart, brain, and muscles are all worked very hard while exercising, even light exercise. It also raises your body’s core temperature at a time when you want your core temperature down.

Sweat, baby, sweat!!! For my mommies-to-be, or those planning for the future, it’s okay to work out while you’re pregnant! Every situation is different so be sure to talk to your doctor but generally speaking, here are a few guidelines to follow when exerting while pregnant:

👶avoid high risk, high impact and contact sports and activities that have a high risk of falling.
👶avoid exercises that require lying on your back or right side (especially after your first trimester.)
👶be mindful of changes in balance. As your belly grows, weight shifts and joint laxity becomes an issue, make sure you’re exercising on stable surfaces and you may sometimes need to hold on to something for support.
👶even though, you may still do some of the activities you did before pregnancy, keep in mind you don’t have to go as hard. Exercising at a out 50% of your pre-pregnancy intensity will yield the same effects/results. Be sure to monitor your heart rate throughout your workout.
👶avoid exercising in hot, humid temperatures. Stay well hydrated (double water intake when exercising) and monitor body temperature closely.
👶recommended workouts while pregnant include swimming, walking and pre-natal yoga.
Overall, exercising while pregnant is great for mommy and baby and can make for an easier labor and “snap back” afterwards.

Shout out to this fly mama, Danielle!! Baby Dash is gonna be born in baby beast mode!!

September is National Childhood Obesity Awareness Month!! Don’t worry, I didn’t know either. Just found out today…just in time to raise (more) awareness about this fatal and completely avoidable epidemic.

More than 23 million children and teens between the ages of two and 19 years old are obese or overweight! This means type 2 diabetes, high blood pressure, heart disease and stroke -chronic diseases usually associated with adulthood- could very well begin to effect our children. Getting your children to be active doesn’t have to be a big show. While sports and organized activities serve their purpose and have many benefits, simple family gatherings that include an active element can be just as effective at teaching kids healthy lifestyle habits early on.

Check this video of my kid sis getting active in all kinds of ways; ice skating, playing at the beach and jump roping outside. I grew up playing hard and I know the life I live now, as a fitness enthusiast and personal trainer, has a lot to do with the fact that my parents placed value on health and fitness when I was young.

Think of the kids in your family and community. What ways can you be an example and guide them in the direction of building healthy activity habits? Each one reach one and we can turn this thing around!

"It’s sad to think that my daughter can’t even watch a cartoon about a dog solving mysteries without negative body stereotypes being thrown in her face.” This statement comes from a blogger addressing a recent #fail on the part of writers for the long-time hit cartoon, Scooby Doo. 

In a recent straight-to-video release of the ‘toon, Daphne, pictured above, is “cursed” to go from her normal size 2 to a size 8. *GASP* Rightfully, many viewers are upset behind what this insinuates and perpetuates with regard to a woman’s body and body image. In a statement made to Huffington Post, the production company behind making this film said, “Fred [Daphne’s long time love interest] didn’t even notice a change and that she always looks great to him.” Because obviously it’s perfectly fine to infer that a man’s opinion and approval is ultimately what dictates how a woman should feel about herself. Ummmm…no. 

It both frustrates and intrigues me how subtle and sometimes unnoticed suggestions and ideologies like this creep into the many areas of our lives. When it has been reported that children as young as 10 years old are dieting, it’s crucial that we are aware of and countering these types of lessons and influences with positive and affirming messages about all types of bodies. Even when addressing a need to change-whether losing weight or improving eating habits according to what works for the individual-there’s a way it can be done without cutting self-esteem and/or humiliation. Thoughts?
"It’s sad to think that my daughter can’t even watch a cartoon about a dog solving mysteries without negative body stereotypes being thrown in her face.” This statement comes from a blogger addressing a recent #fail on the part of writers for the long-time hit cartoon, Scooby Doo. 

In a recent straight-to-video release of the ‘toon, Daphne, pictured above, is “cursed” to go from her normal size 2 to a size 8. *GASP* Rightfully, many viewers are upset behind what this insinuates and perpetuates with regard to a woman’s body and body image. In a statement made to Huffington Post, the production company behind making this film said, “Fred [Daphne’s long time love interest] didn’t even notice a change and that she always looks great to him.” Because obviously it’s perfectly fine to infer that a man’s opinion and approval is ultimately what dictates how a woman should feel about herself. Ummmm…no. 

It both frustrates and intrigues me how subtle and sometimes unnoticed suggestions and ideologies like this creep into the many areas of our lives. When it has been reported that children as young as 10 years old are dieting, it’s crucial that we are aware of and countering these types of lessons and influences with positive and affirming messages about all types of bodies. Even when addressing a need to change-whether losing weight or improving eating habits according to what works for the individual-there’s a way it can be done without cutting self-esteem and/or humiliation. Thoughts?

"It’s sad to think that my daughter can’t even watch a cartoon about a dog solving mysteries without negative body stereotypes being thrown in her face.” This statement comes from a blogger addressing a recent #fail on the part of writers for the long-time hit cartoon, Scooby Doo.

In a recent straight-to-video release of the ‘toon, Daphne, pictured above, is “cursed” to go from her normal size 2 to a size 8. *GASP* Rightfully, many viewers are upset behind what this insinuates and perpetuates with regard to a woman’s body and body image. In a statement made to Huffington Post, the production company behind making this film said, “Fred [Daphne’s long time love interest] didn’t even notice a change and that she always looks great to him.” Because obviously it’s perfectly fine to infer that a man’s opinion and approval is ultimately what dictates how a woman should feel about herself. Ummmm…no.

It both frustrates and intrigues me how subtle and sometimes unnoticed suggestions and ideologies like this creep into the many areas of our lives. When it has been reported that children as young as 10 years old are dieting, it’s crucial that we are aware of and countering these types of lessons and influences with positive and affirming messages about all types of bodies. Even when addressing a need to change-whether losing weight or improving eating habits according to what works for the individual-there’s a way it can be done without cutting self-esteem and/or humiliation. Thoughts?

PLANK SERIES (360° core, shoulders, quads): start in a basic plank. As you move through the positions, hold each for AT LEAST 5 seconds, longer depending on your fitness level/core strength.

🚨REMEMBER🚨keep your navel snatched in towards your spine and tuck your tailbone so there’s no sagging hips or low back dips.

💪side plank (each side)
💪single leg plank (each side)
💪single arm plank (each side)
💪extended plank; arms straight with hands about 6-10 inches above your head.

We often hear about the journey and struggle to lose weight but rarely about the commitment, dedication and patience necessary to gain LEAN mass. The balance of work and well-planned nutrition required to gain weight without compromising body composition is tedious and sometimes grueling so today, I wanna give a #TransformationTuesday shout out to my friend, @td_is_tdiddy for sticking with it and meeting his goal. Proud of you, dude! Keep up the great work. DECIDE. COMMIT. SUCCEED.

If you need help with your journey to weight loss or gain, don’t hesitate to contact me at info@eatsleepsweat.com to get started on your program!
We often hear about the journey and struggle to lose weight but rarely about the commitment, dedication and patience necessary to gain LEAN mass. The balance of work and well-planned nutrition required to gain weight without compromising body composition is tedious and sometimes grueling so today, I wanna give a #TransformationTuesday shout out to my friend, @td_is_tdiddy for sticking with it and meeting his goal. Proud of you, dude! Keep up the great work. DECIDE. COMMIT. SUCCEED.

If you need help with your journey to weight loss or gain, don’t hesitate to contact me at info@eatsleepsweat.com to get started on your program!

We often hear about the journey and struggle to lose weight but rarely about the commitment, dedication and patience necessary to gain LEAN mass. The balance of work and well-planned nutrition required to gain weight without compromising body composition is tedious and sometimes grueling so today, I wanna give a #TransformationTuesday shout out to my friend, @td_is_tdiddy for sticking with it and meeting his goal. Proud of you, dude! Keep up the great work. DECIDE. COMMIT. SUCCEED.

If you need help with your journey to weight loss or gain, don’t hesitate to contact me at info@eatsleepsweat.com to get started on your program!

this is the formula. it works every time.
this is the formula. it works every time.
this is the formula. it works every time.

this is the formula. it works every time.

#TuesdayTip: write it down 📝

Whenever my clients are struggling with their nutrition, whether it’s what they’re eating or how they’re eating, I encourage them to keep a food journal for at least a week. Write down EVERYTHING they eat/drink and include the time, where they were (work, home, restaurant, etc.), mood and even who they were with. 

Keeping a detailed journal highlights & pinpoints habits and trends that may be sabotaging your goals such as:
🔻emotional/stress eating
🔻friends who encourage poor habits not in line with your goals
🔻a certain time of day where you tend to fall off track
🔻mindless mini snacks that add up throughout the day 
🔻lack of water (thirst and hunger send the same signal to the brain so sometimes we eat when we really just need water.) 

These are some of the things that can be identified when keeping a food journal and this tool will help you target the issues that are keeping you from being your best!
#TuesdayTip: write it down 📝

Whenever my clients are struggling with their nutrition, whether it’s what they’re eating or how they’re eating, I encourage them to keep a food journal for at least a week. Write down EVERYTHING they eat/drink and include the time, where they were (work, home, restaurant, etc.), mood and even who they were with. 

Keeping a detailed journal highlights & pinpoints habits and trends that may be sabotaging your goals such as:
🔻emotional/stress eating
🔻friends who encourage poor habits not in line with your goals
🔻a certain time of day where you tend to fall off track
🔻mindless mini snacks that add up throughout the day 
🔻lack of water (thirst and hunger send the same signal to the brain so sometimes we eat when we really just need water.) 

These are some of the things that can be identified when keeping a food journal and this tool will help you target the issues that are keeping you from being your best!

#TuesdayTip: write it down 📝

Whenever my clients are struggling with their nutrition, whether it’s what they’re eating or how they’re eating, I encourage them to keep a food journal for at least a week. Write down EVERYTHING they eat/drink and include the time, where they were (work, home, restaurant, etc.), mood and even who they were with.

Keeping a detailed journal highlights & pinpoints habits and trends that may be sabotaging your goals such as:
🔻emotional/stress eating
🔻friends who encourage poor habits not in line with your goals
🔻a certain time of day where you tend to fall off track
🔻mindless mini snacks that add up throughout the day
🔻lack of water (thirst and hunger send the same signal to the brain so sometimes we eat when we really just need water.)

These are some of the things that can be identified when keeping a food journal and this tool will help you target the issues that are keeping you from being your best!

The versaloop is one of those things I’m mad at myself for not inventing first. It’s basically a huge rubber band that has a ton of ways to work you out…UGH!

Anyway, here are a few moves from my integrated core technique that aims to strengthen your TRUE core (which isn’t JUST the abs…myth, BUSTED…more on that another time!) but, in fact, also includes the glutes and other hip muscles.

Be sure to keep the hips, knees and toes aligned throughout the movement and minimize any rocking or titling from the waist up. This will ensure you’re engaging your abs to stabilize your spine while working on hip mobility which is important for running, jumping and lateral movements. Also, this combination is a great butt toner/lifter!!

I can can think of some other ways the world might change if women spent more time investing in their ideas, gifts, talents and families and less time criticizing themselves in the mirror. 💜
I can can think of some other ways the world might change if women spent more time investing in their ideas, gifts, talents and families and less time criticizing themselves in the mirror. 💜
I can can think of some other ways the world might change if women spent more time investing in their ideas, gifts, talents and families and less time criticizing themselves in the mirror. 💜

I can can think of some other ways the world might change if women spent more time investing in their ideas, gifts, talents and families and less time criticizing themselves in the mirror. 💜