functional fitness tailored for your life. | minimum equipment. maximum results. | info@eatsleepsweat.com

I’m going through footage from some of my client testimonials and I found this one to be funny but endearing. It’s always great to hear what my clients have to say about their experience(s) with me beyond those moments while we’re working out when they’re liable to say anything 😳

Check out what Randy had to say about the first time we met!

you will but what then?

you will but what then?

What does your sleep position say about you? Is this pictogram accurate? 

TIP: if you snore or have sleep apnea, sleeping on your side can improve the flow of air and reduce the effects of these conditions while sleeping on your back magnifies them. Whichever position your prefer, be sure to have nice, supportive pillows that help you maintain the integrity of your spine.

What does your sleep position say about you? Is this pictogram accurate?

TIP: if you snore or have sleep apnea, sleeping on your side can improve the flow of air and reduce the effects of these conditions while sleeping on your back magnifies them. Whichever position your prefer, be sure to have nice, supportive pillows that help you maintain the integrity of your spine.

Tuesday Tip: Go ‘Night-Night’ in the Day Time 

I will never forget my first trip to Europe years ago, wandering around Rome, Italy looking for a place to eat…everything was closed. EVERYTHING! It was siesta time, the city was SHUT DOWN and would be until later that afternoon. It’s part of their culture; to keep citizens healthy and happy. Hmmm, there’s a notion.

While naps are not meant to replace a good night’s rest, a mid-day break has been shown to increase awareness and productivity as well as improve mood and interest. 

🔻10-20mins boosts alertness and energy 
🔻60mins improves ability to remember facts, faces & names 
🔻90 minutes leads to improved emotional & procedural memory as well as creativity. 

Sleep is not a luxury, it is a necessity. So, catch a few winks and see how your day changes for the better!

Tuesday Tip: Go ‘Night-Night’ in the Day Time

I will never forget my first trip to Europe years ago, wandering around Rome, Italy looking for a place to eat…everything was closed. EVERYTHING! It was siesta time, the city was SHUT DOWN and would be until later that afternoon. It’s part of their culture; to keep citizens healthy and happy. Hmmm, there’s a notion.

While naps are not meant to replace a good night’s rest, a mid-day break has been shown to increase awareness and productivity as well as improve mood and interest.

🔻10-20mins boosts alertness and energy
🔻60mins improves ability to remember facts, faces & names
🔻90 minutes leads to improved emotional & procedural memory as well as creativity.

Sleep is not a luxury, it is a necessity. So, catch a few winks and see how your day changes for the better!

EAT.SLEEP.SWEAT. is partnering with Pastor James Ray Taylor at Heavenly Vision Church and other community organizations and businesses for an AWESOME back-to-school event!! 

The fun-filled family day will include free classes in martial arts, dance and other games and activities…but most importantly, the BACKPACK GIVE-AWAY!! 

On a first come, first served basis, we will give away backpacks full of school supplies such as paper, pens & pencils, notebooks and even crayons for the itty bitty ones. It is estimated that each bag will cost $10 to fill and we are asking for your help to reach our goal of serving 2000 youth in our community!! Any and all donations are welcome and appreciated and can be made by visiting the Heavenly Vision website at HVCLA.com

Whether you come out and see us or make a donation, we thank you for your support and want you to know this is a good seed sowed in good soil!!

EAT.SLEEP.SWEAT. is partnering with Pastor James Ray Taylor at Heavenly Vision Church and other community organizations and businesses for an AWESOME back-to-school event!!

The fun-filled family day will include free classes in martial arts, dance and other games and activities…but most importantly, the BACKPACK GIVE-AWAY!!

On a first come, first served basis, we will give away backpacks full of school supplies such as paper, pens & pencils, notebooks and even crayons for the itty bitty ones. It is estimated that each bag will cost $10 to fill and we are asking for your help to reach our goal of serving 2000 youth in our community!! Any and all donations are welcome and appreciated and can be made by visiting the Heavenly Vision website at HVCLA.com

Whether you come out and see us or make a donation, we thank you for your support and want you to know this is a good seed sowed in good soil!!

WEDNESDAY WORKOUT: some simple footwork to help you jump over the hump.

-scissor jacks
-jumping jacks
-alternating hops
-alternating heel taps

BONUS!!
-high knees -butt kicks
-criss cross (cross your arms over your body like you’re giving yourself a hug)
-double unders (tuck jump and allow the rope to pass under your feet twice before you land!)

Jumping rope is especially great for anyone who plays a sport that requires explosiveness such as a sprinter or a high-flying hooper…alley-oop anyone?!?!

Change up your footwork each time you jump to work different muscles in your lower legs, feet and ankles ‪‬

In this game of life, it’s essential that we reassess our progress at every break. Revisit the task and make sure we’re in line with the goal(s). When I play, I come to win, period.

In this game of life, it’s essential that we reassess our progress at every break. Revisit the task and make sure we’re in line with the goal(s). When I play, I come to win, period.

TUESDAY TIP: don’t be full of sh*t…literally. 

I know this may seem gross or inappropriate but honestly, it’s very important and can be dangerous if not dealt with. Regular bowel movement is one of the ways our bodies excrete waste. So if you’re not having them on a regular basis, you could be full of toxins and grime that is poisonous to you. 

Every time you eat or exercise you are communicating with your body and, if you pay attention, your body will speak back to you. Pain is your body’s way of saying you worked hard and sometimes, maybe TOO hard; such as an injury. A stomach ache is your body’s way of saying something you ate doesn’t agree. When you have a bowel movement, what you leave behind is another way your body communicates with you about what’s going on inside. The tips on this pictogram can be clues into what your body is trying to tell you. 

Although frequency of bathroom trips vary from person to person, going more than 3 days without a BM is too long. If, more than 25% of the time, you find that you are straining, have hard stool or are not completing the “task,” that is considered constipation. In addition to lack of fiber and inadequate hydration, the following conditions may also lead to a decrease in regular BM:

-certain medications (anti-depressants, strong pain meds, iron pills) 
-stress
-lack of exercise 
-eating disorders
-pregnancy
-change in routine (traveling)
-large amounts of dairy
-overuse of laxatives and stool softeners 
-resisting the urge to go when you have to (don’t hold it!!) 
-colon cancer (if you have a family history, monitor closely and get checked regularly!!) 

To promote regular, healthy bowel movement, eat a balanced diet full of fruits and veggies, drink plenty of water (about half your body weight in ounces on average), exercise regularly and GO when you have to! If you experience irregularity for more than 3 months, get checked out by a doctor as soon as possible.

TUESDAY TIP: don’t be full of sh*t…literally.

I know this may seem gross or inappropriate but honestly, it’s very important and can be dangerous if not dealt with. Regular bowel movement is one of the ways our bodies excrete waste. So if you’re not having them on a regular basis, you could be full of toxins and grime that is poisonous to you.

Every time you eat or exercise you are communicating with your body and, if you pay attention, your body will speak back to you. Pain is your body’s way of saying you worked hard and sometimes, maybe TOO hard; such as an injury. A stomach ache is your body’s way of saying something you ate doesn’t agree. When you have a bowel movement, what you leave behind is another way your body communicates with you about what’s going on inside. The tips on this pictogram can be clues into what your body is trying to tell you.

Although frequency of bathroom trips vary from person to person, going more than 3 days without a BM is too long. If, more than 25% of the time, you find that you are straining, have hard stool or are not completing the “task,” that is considered constipation. In addition to lack of fiber and inadequate hydration, the following conditions may also lead to a decrease in regular BM:

-certain medications (anti-depressants, strong pain meds, iron pills)
-stress
-lack of exercise
-eating disorders
-pregnancy
-change in routine (traveling)
-large amounts of dairy
-overuse of laxatives and stool softeners
-resisting the urge to go when you have to (don’t hold it!!)
-colon cancer (if you have a family history, monitor closely and get checked regularly!!)

To promote regular, healthy bowel movement, eat a balanced diet full of fruits and veggies, drink plenty of water (about half your body weight in ounces on average), exercise regularly and GO when you have to! If you experience irregularity for more than 3 months, get checked out by a doctor as soon as possible.

LOVE, LIGHT & THANKS to my sister-friend Falyn Kingi for inviting me out to speak at the ‘Girl Talk’ event yesterday. What a blessing and honor it is to be able to connect with the younger generation and share with them - knowing my obstacles and hurdles were not in vain. 


I spoke to them about body image and how an unhealthy view of self can lay a poor foundation for your fitness and nutrition goals. The take away is this: for as long as you exercise and “diet” chasing after what other people define as attractive and acceptable, you will never be happy with your results. We wake up, go to school/work, hang out and go to bed IN OUR BODIES. The sooner we learn to love as ourselves as who we are now, the more we can enjoy the journey to who we are becoming. Define yourself for yourself and be honest and clear about what it means for you to live YOUR best life. 😘❤️

LOVE, LIGHT & THANKS to my sister-friend Falyn Kingi for inviting me out to speak at the ‘Girl Talk’ event yesterday. What a blessing and honor it is to be able to connect with the younger generation and share with them - knowing my obstacles and hurdles were not in vain.


I spoke to them about body image and how an unhealthy view of self can lay a poor foundation for your fitness and nutrition goals. The take away is this: for as long as you exercise and “diet” chasing after what other people define as attractive and acceptable, you will never be happy with your results. We wake up, go to school/work, hang out and go to bed IN OUR BODIES. The sooner we learn to love as ourselves as who we are now, the more we can enjoy the journey to who we are becoming. Define yourself for yourself and be honest and clear about what it means for you to live YOUR best life. 😘❤️

DIRTY DOZEN (total body + cardio): 1 push-up, 1 squat…2 push-ups, 2 squats…3 push-ups, 3 squats…4 push-ups, 4 squats…so on and so forth until you’ve reached 12 reps of each exercise. When you finish, you will have done a total of 78 reps of each move.

NOTE: for this set, I’ve chosen squats and push-ups, but you can do whichever moves you’d like AND you can do more than two. For instance, sometimes I do squats, push-ups and crunches; climbing the ladder up to 12 reps of each. You can substitute burpees, mountain climbers, pull ups, tuck jumps…the possibilities are endless! The most important thing is, in order to get in the cardio element of this set, you have to keep moving. Notice how I go from one move to the next without stopping. No matter which exercises you choose, one thing is for certain, YOU. WILL. SWEAT.

How’s this for Transformation Tuesday? 

Recent reports estimate that rapper Rick Ross, known for his shirtless performances, has lost an estimated 100lbs over the last year! He credits his gradual transformation to Cross Fit training and “eatin’ pears and sh*t.” 

I heard he’s also changing his label name from Maybach Music to Squat Rack Music. Ok, I made that last part up. But congratulations to the Miami native. As a product of the hip hop generation and culture, I’m happy to see a current and relevant name shed some light on the fitness industry and the importance of a healthy lifestyle - despite all the bottle poppin’.

How’s this for Transformation Tuesday?

Recent reports estimate that rapper Rick Ross, known for his shirtless performances, has lost an estimated 100lbs over the last year! He credits his gradual transformation to Cross Fit training and “eatin’ pears and sh*t.”

I heard he’s also changing his label name from Maybach Music to Squat Rack Music. Ok, I made that last part up. But congratulations to the Miami native. As a product of the hip hop generation and culture, I’m happy to see a current and relevant name shed some light on the fitness industry and the importance of a healthy lifestyle - despite all the bottle poppin’.

CHEERS TO THE WEEKEND!! Enjoy but don’t let happy hour and other weekend festivities throw you off track. Balance and moderation are key! Don’t let the allure of a “good time” unravel all your hard work from this week. Remember: NOBODY TRAINS TO BE RUNNER UP.

CHEERS TO THE WEEKEND!! Enjoy but don’t let happy hour and other weekend festivities throw you off track. Balance and moderation are key! Don’t let the allure of a “good time” unravel all your hard work from this week. Remember: NOBODY TRAINS TO BE RUNNER UP.

HOVERING V-UPS + MODIFIED V-UPS (abs, hip flexors): REMEMBER, save your back & keep your abs engaged by pulling your navel in towards your spine throughout the entire movement. Also, drop your shoulders down away from your ears by engaging your lats. In the hovering version, legs are fully extended & your feet NEVER touch the floor! 🙅 In the modified version, you may choose to tap the floor with your toes or not. Bending your knees shortens the lever and makes this move a little easier. I’d recommend starting with the modified version if you don’t already do core work regularly.

3 x 30 seconds…GO!!

It’s said that we are a reflection of our five closest friends. When you’re on a lifetime journey, as fitness is, it’s important to be surrounded by people who are like-minded, supportive and sympathetic to the struggles. Your “inner circle” should be tight-knit with people who can encourage you and inspire you to be better, push harder and fly higher! 

I’m blessed to be able to say I have friends who share similar values when it comes to health and wellness, among other things. In order to be successful, you must evaluate the company you keep. Be honest about who they are and where they stand on your journey to where you’re headed. If they’re not helping you, they’re hindering you.

It’s said that we are a reflection of our five closest friends. When you’re on a lifetime journey, as fitness is, it’s important to be surrounded by people who are like-minded, supportive and sympathetic to the struggles. Your “inner circle” should be tight-knit with people who can encourage you and inspire you to be better, push harder and fly higher!

I’m blessed to be able to say I have friends who share similar values when it comes to health and wellness, among other things. In order to be successful, you must evaluate the company you keep. Be honest about who they are and where they stand on your journey to where you’re headed. If they’re not helping you, they’re hindering you.