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#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. 💜

THANK YOU, THANK YOU, THANK YOU to everyone who made a donation towards our backpack give away event!! We are stuffing the bags with supplies ✏️📒📚and preparing to put smiles on the faces of thousands of children as they prepare for the new school year!! 

I’m exited to partner with @hvcla, @h2o_daily and others as a part of our mission to help the youth in our communities thrive, succeed and grow in spirit, health, academically and beyond! Please join us as this an event that is sure to serve the whole family!! There will be FUN fitness classes, barbers on hand for ✨FREE✨hair cuts, food available for purchase and more!


Sunday, 8/3/14, 12-4pm
Heavenly Vision Church 
243 W. 85th St. 
Los Angeles, CA 90003

THANK YOU, THANK YOU, THANK YOU to everyone who made a donation towards our backpack give away event!! We are stuffing the bags with supplies ✏️📒📚and preparing to put smiles on the faces of thousands of children as they prepare for the new school year!!

I’m exited to partner with @hvcla, @h2o_daily and others as a part of our mission to help the youth in our communities thrive, succeed and grow in spirit, health, academically and beyond! Please join us as this an event that is sure to serve the whole family!! There will be FUN fitness classes, barbers on hand for ✨FREE✨hair cuts, food available for purchase and more!


Sunday, 8/3/14, 12-4pm
Heavenly Vision Church
243 W. 85th St.
Los Angeles, CA 90003

Never stop climbing. Ever.

Never stop climbing. Ever.

"One more, girl, and you’ve earned a taco."

we all know that one person….

About 6 or 7 years ago, when I was first introduced to the BOSU (both sides up) ball, I immediately fell in love! There are SO MANY things you can do, including increase core stabilization during basic exercises such as curls and shoulder press just by standing on it! I like to mix in strength and cardio moves but the BOSU can also be used for flexibility and, obviously, balance work.
In the video:
🔻lateral shuffle + med ball twist
🔻push-up
🔻burpee + front raise
🔻split level squat + front kick

Perform each move for 1 minute for a total body burn that’ll give you a whole new appreciation for walking on a leveled ground.

TUESDAY TIP: complaining doesn’t burn calories. 

Spend less time talking about what you’re going to do, unless you’re trying to talk yourself out of it. The more you mull over the details, the more likely it is that you’ll start to see all the perceived reasons why it’ll be too hard, take too long or hurt too much. DECIDE. COMMIT. SUCCEED.

TUESDAY TIP: complaining doesn’t burn calories.

Spend less time talking about what you’re going to do, unless you’re trying to talk yourself out of it. The more you mull over the details, the more likely it is that you’ll start to see all the perceived reasons why it’ll be too hard, take too long or hurt too much. DECIDE. COMMIT. SUCCEED.

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.