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Stretching Sunday
Motivation Monday
Technique Tuesday
Workout Wednesday
Thoughtful Thursday
Foodie Friday

Bodylastics Ultra Anchor Full Body Workout

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Basic Row Exercise to Improve Posture

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Child’s Pose (Balasana)

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Slow Cooker Chicken Curry

What is YOUR favorite fall/winter soup? As temperatures outside continue to drop, our bodies naturally seek warmth. Warm your body from the inside out with this creamy, comforting Butternut Squash…

Advice From a Waterfall

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Full Body Workout using the Jones Machine

Those who know me best, know that I LOVE to travel! I also don’t like going more than a few days without exercising, so I always take a resistance band…

Foam Rolling for Tight Calf Muscles

Foam rolling is a great way to relax your muscles and help prevent soreness, tightness, and injury.   Activities such as soccer, football, basketball, skating, swimming, and running can cause…

Happy Memorial Day

Today, we honor those who gave their lives, both at home and abroad, protecting America. To all of those currently serving our country, thank you for all you do! ????????❤…

Four Progressions to Stretch the Piriformis

The Piriformis muscle lies deep in the buttock, behind the gluteus maximus. Even though it is a small muscle, the Piriformis has many important functions, including: ????Assisting movement of the…

Gluten-free Brownie Batter Oats

Can you say Yummmmm!!! Gluten-free Brownie Batter Oats is like eating dessert for breakfast… only without the guilt! ????   Nutritional Facts (1 serving) – Calories: 537 | Fat: 20g |…

Finding Balance

❤Life is like riding a bicycle. To keep your balance, you must keep moving.????????‍♀️  

Total Body Outdoor Workout using Resistance Band

Those who know me best, know that I LOVE to travel! I also don’t like going more than a few days without exercising, so I always take a resistance band…

Being Brave Against Body Shaming ❤

Today isn’t one of my usual posts where I share a gym technique or personal trainer tip. Instead, I want to share something a little different and a lot more…

Stay Focused

Distractions do more than hurt our productivity. They make it harder to stick to our goals and often keep us from living a happier life. Take time to identify and…

Workflow Stretches for Wrists & Neck

As computers, smartphones and other electrical devices increasingly become a staple in our daily lives, it’s no surprise that wrist and neck soreness are some of the most common types…

Cucumber + Tomato + Avocado Salad

A classic cucumber and tomato salad just got better with the addition of avocados and cilantro, with a light and flavorful lemon dressing.   Cucumber + Tomato + Avocado Salad…

A Little Perspective

“If you change the way you look at things, the things you look at change.” – Wayne Dyer  

HIIT Bodyweight Circuit

No gym or equipment? No problem… BE your own gym! This Bodyweight workout not only challenges your core strength, but also your cardio respiratory endurance.   If you’re looking to…

Plank Walkouts for a Dynamic Warm-up

Here’s a great dynamic movement for your entire body. Plank Walkouts stretch your hamstrings and calves while actively engaging core, back, legs and shoulders. This fluid movement incorporates the hip…

Power of Belief

“Whatever the mind can conceive and believe, it can achieve. ” – Napoleon Hill  

Dynamic Stretching for your Psoas

  The psoas, technically named iliopsoas, are two deep-seated core muscles that help support your back and so much more. The psoas major works by flexing the hip, while the…

Citrus Avocado Salad

This Citrus Avocado Salad is almost too pretty to eat! ????????????????   Recipe by The Kitchen Magpie   Prep Time: 20 Minutes | Yields: 3 Servings   INGREDIENTS 6-8 cups…

Do What You Love

“Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And…

Full Body TRX Circuit Workout for Strength and Cardio

????????‍♀️Jump on the BANDwagon????????   Resistance bands allow you to perform a variety of strength-training exercises without weights; they can also enhance your normal workout routine. They are lightweight, portable,…

How to Safely Perform the TRX Chest Press

Instead of getting down on the ground to perform the typical push-up, try a Chest Press using the TRX Suspension Trainer.   When done correctly, this move is a great…

Earth Day ????

Happy Earth Day ???? Plant smiles. Grow laughter. Harvest love.????  

TRX Chest and Torso Stretch

This static stretch is a excellent way to open up the Chest while lengthening the Lats and Hip Flexors. A subtle but amazing stretch is not only great for movement…

Banana + Blueberry Stuffed Sweet Potato

I’ve been on a sweet potato kick lately… and for good reason! Besides being rich in fiber this sweet-tasting root vegetable contains an array of vitamins and minerals including iron,…

Reduce the Weight on Your Shoulders

If you feel like you’ve got the world on your shoulders, do a handstand and have the world at your feet.????????‍♀️????  

Jump on the BANDwagon

????????‍♀️Jump on the BANDwagon????????   Resistance bands allow you to perform a variety of strength-training exercises without weights; they can also enhance your normal workout routine. They are lightweight, portable,…

Increase Range of Motion with Foam Rolling

Foam rolling is a great way to relax your muscles and help prevent soreness, tightness, and injury. The Lats (latissimus dorsi) which are the largest muscles in the back and…

RIP Nipsey Hussle

“The game is gonna test you, never fold. Stay ten toes down. It’s not on you, it’s in you and what’s in you, they cannot take away.” -Nipsey Hussle ????????…

3 Stretches for Tight Hamstrings & Hips

For any of you who often sit at a desk or in a car, or occasionally experience low back pain, your Hamstrings and Hips could likely use some TLC.  …

Favorite Pre-Workout Snacks

Going into your workout fueled and ready to go will maximize the work you do when you train. For your pre-workout nutrition, you want to focus on foods that are…

Practice Kindness

???? K I N D N E S S ???? is the language which the deaf can hear and the blind can see.” -Mark Twain  

Resistance Exercises to Improve Your Posture

With shoulders slumped and slouched, necks thrust forward, and heads bent over electronic devices, it’s no surprise that many people suffer due to bad posture. Your posture and body alignment…

Drawing-In Maneuver: Diastasis Safe Core Activation Technique

As a personal trainer, I often work with clients who have a condition known as Diastasis Recti. This is where the large abdominal muscles separate due to weakness. During pregnancy,…

Making Moves

The distance between your dreams and reality is called ACTION.  

Child’s Pose + Push-up for Dynamic Warm-up

You guys, I’ve been struggling lately. I’m having a hard time balancing work and my social life. If I don’t make time for family & fun, I become lonely. When…

Strength and Growth

“Strength and growth come only through continuous effort and struggle.” -Napoleon Hill  

Total Body Jump Rope Circuit

This week’s workout is dedicated to my client Laura who travels a lot and hates to miss a session. She requested a Total Body Workout using only the Jump Rope…

How to Plank: Core Stability

A Plank is one of the BEST exercises for core stability. If you’ve never tried one, a plank may look easy… almost too easy to be beneficial, but don’t underestimate the challenge.…

Have No Fear

“Stop being afraid of what could go wrong, and start being excited about what could go right.” -Tony Robbins    

The Scorpion Dynamic Stretch

The Scorpion Stretch is a dynamic warm up exercise designed to help strengthen your lower back and glutes while improving mobility and flexibility in the hip flexors and psoas.  …

Strawberry Banana Smoothie

Who loves smoothies? I sure do!   Here in Northern-California, strawberry harvesting season is right around the corner. What a perfect time for me share with you my favorite, classic…

It’s Good to Unplug For A While

  No matter how hard we work or how many hours we put in each day, there will ALWAYS be something on our to-do list. Remember, it’s okay if we…

Back & Core Strength: Stability Ball Workout

Strengthen your back and core with these low-impact exercises. Using a stability ball and a lightweight set of dumbbells, perform each exercise 8-12 reps, 3-5 times. Push Pull Plank on…

Prone A-T-A for Posterior Chain Activation

The A-T-A is a great exercise that target the entire Posterior Chain; activating the glutes, hamstrings, upper/middle/lower back, shoulders, and triceps. Start with little to no weight; 2 pound dumbbells…

Do What FEELS Good!

It’s the start of a new week; a great time to shake off the weekend, take a deep breath, and do our best to think positive, energizing thoughts.  

Cat-Cow Yoga Sequence For Healthy Spine

Cat-Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. It stretches the back, torso and neck, and softly stimulates and strengthens…

Chili Lime Shrimp Wraps

Looking for ways to limit carbs but not skimp on flavor? Keep your diet on point with these savory, protein packed Chili Lime Shrimp Wraps. (Courtesy of Clean Food Crush) Chili…

Keep Your Dreams Alive

Many of you may not know this about me, but in addition to my fitness profession, I’ve also been a Property Manager in Oakland for over 10 years. In 2013,…

Glute Strengthening Workout

Two years ago, I aggravated a pre-existing back injury that sent me to the emergency room…  which ultimately ended in surgery. Although my back pain has subsided, I have permanent…

How To Safely Deadlift (Straight-Leg Dumbbell Deadlift)

The Straight-Leg Deadlift is a dynamic multi-joint movement that builds strength in the lower body as well as the back, shoulders, and core, making it a great total-body exercise.  …

You Can Achieve Anything

Surround yourself with positivity and always remember that you can achieve anything that you set your mind to.  

Foam Rolling for Pectoral Shoulder Mobility

The foam roller is a useful tool to actively warm up your joints, increase blood flow to your muscles, and reduce risk of injury. Try these movements on a foam…

Baked Omelette Muffins

These Baked Omelette Muffins are loaded with all your breakfast favorites! This simple make-ahead recipe is perfect for busy mornings, weekend brunch, or even holidays and is sure to be…

Happy Women’s Day

I’m beyond proud to be successfully running a  female owned business in Oakland, California. I’ve also been fortunate enough to have aligned with many amazing women who too are grinding…

Kettlebell: Full Body Flow

This Kettlebell Flow provides all the major ingredients for a Full Body Workout! ✔ Double Kettlebell Clean ✔ Front Loaded Squat ✔ Plank ✔ Triceps Pushup ✔ Renegade Row  …

Push-ups: Progressions For Beginners

Don’t think you can do a Push-up? Think again!   Push-ups are a great way to strengthen and tone your entire upper body and core. They require no gym membership…

Hard Work Pays Off

Work hard for what you want because it won’t come to you without a fight.  

Bodyweight Flow: Full Body Dynamic Stretch

Dynamic stretching involves smooth and steady movement with natural range of motion in order to warm muscles and tendons. Active movement also increases body temperature and blood flow.   Try…

Roasted Salmon Salad

What’s everybody having for dinner? I know what I’m having!   This Roasted Salmon Salad is so delicious that  you won’t even notice how healthy it is! Baked salmon served…

Always Find A Reason To Laugh

Always find a reason to laugh. It may not add years to your life, but will surely add life to your years.  

Back & Shoulders With A Splash of Abs

A few years ago, I aggravated a pre-existing back injury that sent me to the emergency room…  which ultimately ended in surgery. Although my back pain has subsided, I have…

4 Progressions to a Pull-up

The Pull-up is one of the most beneficial bodyweight exercises in existence. This efficient functional movement challenges the biceps, triceps, forearms, lats, shoulders, wrists, grip strength, and core. By strengthening…

Happy President’s Day

Happy President’s Day!   Barack Hussein Obama II is an American attorney and politician who served as the 44th president of the United States from 2009 to 2017. A member…

Shoulder Mobility Dynamic Stretch

Puppy-sitting my four-legged friend named Sirius. Although it was a challenge trying to shoot a video while also trying to entertain him, this adorable Beagle made Stretching Sunday so much…

The Dangers Of Sugar

All we need is L❤VE… but a little CANDY can’t hurt, or can it? ????   Did you know excessive sugar intake can cause a plethora of illnesses and even…

Happy Valentine’s Day❤

While many people use this day to shower loved ones with flowers and sweet things, we must not forget the importance of SELF-LOVE.   Be intentional in loving YOUR body…

Kettlebell Flow: Warm-up or Finisher

This KB flow is a great way to warm-up or to complete your workout.   ✔KB Row ✔Clean & Front Loaded Squat ✔Swing Snatch & Reverse Lunge ✔Swing Snatch &…

How to Safely Perform a Kettlebell Swing

The kettlebell swing helps to strengthen your core and hips while encouraging full body utilization and coordination. Proper technique of this exercise allows for safe, high repetition sets that will…

Life Is What You Make Of It

  Mae Carol Jemison is an American engineer, physician and NASA astronaut. She became the first African American woman to travel in space when she went into orbit aboard the…

Walking Hamstring & Frankenstein Sequence

Dynamic stretching involves smooth and steady movement with natural range of motion in order to warm muscles and tendons. Active movement also increases body temperature and blood flow.   This…

Potato Leek Soup

Brrrrrrr!! Winter is in FULL effect. Warm your body from the inside out with Potato Leek Soup. Servings: 6   INGREDIENTS 3 tablespoons unsalted butter 4 large leeks, white and light…

Inhale confidence, exhale doubt.

“If you concentrate on finding whatever is good in every situation, you will discover that your life will suddenly be filled with gratitude, a feeling that nurtures the soul.” -Harold…

20-Minute High Intensity Cardio Circuit

If you’re looking to kick up a good sweat with minimal time and equipment, try this High Intensity Cardio Circuit. Using a step, bench or plyo-box this bodyweight workout will…

Reverse Plank for Core Strength

The reverse plank is an often-overlooked exercise that is excellent for strengthening the core. It targets the posterior muscles (muscles in the lower back, hamstrings and glutes), but when done…

Pursue The Things You Love

Many of you may not know this, but I was an accountant for over 10 years. And although I enjoyed working with numbers and problem-solving, I was miserable sitting behind…

Flow With Me – Sun Salutation

It’s Superbowl Sunday! Before we plant ourselves in front of the television for hours, show your body some love. Flow along with me through this Sun Salutation.   The Sun…