This Simple Practice Is Life Saving

Last year I went to a fitness event called Wanderlust in Houston, TX with my Fit Friends. It was a great experience but we did something at Wanderlust that I had never experienced before... During the event we meditated for 15 mins!


Before Wanderlust, I had never ever in my life meditated. I actually thought it was weird and pointless to be honest. I had often heard about people meditating and how it helped with their mental health but I wasn’t sold on it, even though I had never tried it.


But during Wanderlust when we meditated it was the most exhilarating thing ever! To be still in silence and think made me feel like a brand new person afterward and I became hooked and took a vow to practice meditation during my daily life.


I started by just taking 10 minutes a day to meditate. I usually do this first thing in the morning, but sometimes depending on if my three year old is awake (lol), I will just take 10 minutes out of my day. It feels amazing to take 10 minutes a day to myself and to be still and reflect on myself and life in general!


During my meditation practice I usually pray, think about a goal that I have, go over a positive affirmation, or just try to clear my head of everything going on. Meditation has helped me in so many different aspects in my life and I’ve only been practicing it for a few months. Meditation has improved my mental health, self-esteem, mood, and my stress levels!


Research from the American Health Association has showed that meditation also has a role in reducing heart disease risk (AHA, 2017). This is a significant and important finding, so I challenge you to try meditation this week! It could even be for only two minutes! Find a quiet space and sit or lie down on your back. Clear your mind as best as you can and reflect on yourself. Trust me you’ll feel a difference afterward and become hooked like I did when I first meditated!


Head over to my healthy lifestyle community and let us know how your first meditation session went for you!

Summer Time Smoothie Game

One of my favorite snacks and quick breakfast are smoothies. Like I can literally make a smoothie everyday! I just love them. I love all sorts of smoothies: fruit one, ones with coffee, ones with green stuff lol you name it I love it as a smoothie. For me the texture has to be just right though! I like mine thick and icey. I’m drooling just thinking about them HAHA.


There are many different smoothie shops out there that sell smoothies in a drive through fashion which is super ideal but……. 9 out of 10 times these places have unhealthy smoothies even though they have claims of being healthy. Those hidden sugars and processed ingredients could actually be harming your smoothie game and health.


The best way to get your dose of a good quality smoothie is to make your own at home! Don’t worry it can be super simple and quick. You can even prep your smoothies for the week and store the ingredients in small ziplock bags until your ready to blend it up.



Now I want to share with you three of my favorite smoothie recipes YAY



Mango Mixer

2 C Water

2 Mangos

1C Spinach


½ C blueberries

½ Frozen banana

1 peeled carrot

2TBS rolled oats

1TBS flax meal

1C almond milk


Iced Coffee Smoothie

¾ C almond milk

1 frozen banana

1 scoop protein powder

1C brewed coffee

2 C ice


Blend all ingredients in blender and enjoy!



Head on over to my FACEBOOK group to get more smoothie recipes and other fitness and health freebie ;-)





Master The Moves: A Movement Guide


Did you know that there are four essential exercises that are important to master before you can really be successful in your fitness regime? Can you take a guess of what those exercises are?


It’s ok if you don’t know. That’s why I’m here to help you out!


As an ACE Certified Personal Trainer & Health Coach, I help individuals work on their fitness regime and become healthier versions of themselves. One way to do so is through physical activity!


But wait- before I delve into that, I want to talk about how many people I see just dive into a new workout program or regimen without truly being ready to do so! They start doing complex lifts with weights, high intensity workouts with complex movements, etc. And what I often see is TERRIBLE form when I’m in the gym. I don’t blame the individual because if you don’t know, you simply don’t know!


The first thing I do when an individual comes in for an assessment is do a movement screening. During this screening I’m looking for their range of motion (ROM), their form, and how they execute a simple movement. It’s important to know these factors in order to work on weakness and strengths in an individual's body.


The four basic exercises that I conduct in a movement screening are the basic:


  1. Pushups

  2. Plank

  3. Hip hinge


Now, everyone knows these movements even if you have never set foot in a gym or worked with a personal trainer. But do you know how to do these movements correctly? If you cannot master these movements, chances are you’ll never improve your strength and you’re likely to set yourself up for injury for other exercises which involve these simple exercises.


Right now I want to go over a movement guide and walk you through each of these core exercises so that you can master them and be successful in you fitness regime.



  1. Starting on all fours, place hands underneath shoulders, right to outside of the mat or right outside of the mat.

  2. If you want to come into the plank position with knees off the floor, push your heels back.

  3. From this position, lower your whole body down bending at the elbows as far as you can go. Remember to brace your core!

  4. Make sure your body is one straight line making sure not to tuck your chin or lift your head out of alignment.

  5. Push your body back up to the starting position.





  1. Starting on all fours place hands underneath shoulders, right to outside of the mat or right outside of the mat.

  2. If you want to come into the plank position with knees off the floor, push your heels back.

  3. Hold this position as long as you can.

  4. Make sure to embrace your core and keep your body in one straight line.


Hip Hinge


  1. Standing straight up embrace your core and begin to lower from the hips.

  2. Make sure that you keep the upper half of your body as straight as possible with a flat back.

  3. You can have a slight bend in the knees if needed.

  4. Come down as far you can with great form and come back slower lifting back up to the starting position.


If you can master these four movements you’ll set yourself up for success in progressing in your fitness regime!


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