Thursday, December 18, 2014

TBT FITFAM Santa Monica

Of all the things that my job brings, meeting people that appreciate what you do & how you do it is the best!  
Each & every NTC event brings new friends & new lessons.  
I love getting to constantly learn from watching, chatting & experiencing what life throws at me.  
This is a #TBT from the Carmelita Jeter event we had 
in Santa Monica for the release of her workout on 
Miss Jeter brought kettlebells into the mix & I was given the honor of relaying that message to the folks that rolled out of bed that Saturday morning.  
We swung, we jumped & we kicked some BIONIC BOOTY!  

Tuesday, December 16, 2014


The best way to stretch your upper back & shoulders.
It will dissolve any tension in your neck & trapezious area.

I know you are all behaving yourselves, by working on your posture.....
Cable Flys....
Dumbbell Rotator Cuff Exercises...
Trx W L & Overhead Extension....
Foam rolling of your lats & chest.....
& staying away from too many pushing movements

To counter your hard work, this stretch is beneficial.
All in the name of Standing Upright.
Use this to keep you out of the lock long position I spoke about last week.

When you open up your chest and heart this means, by reciprocal inhibition that you are strengthening your back and other antagonist muscules.

Practicing Garudasana


  • Loosens and strengthens ankles and hips
  • Loosens wrists and shoulders
  • Releases tightness between shoulder blades and across sacrum
  • Cultivates confidence
  • Strengthens legs
  • Plantar fasciitis
  • Ankle injury
  • Shoulder injury
  • Low blood pressure
This just proves yet again, yoga is beneficial!
If you sign up for your first class.....I WILL GO WITH YOU.


if you have to be up before the sun
if you must work extra hours a day
get after it.....
you may have to skip the nights out
you might have to hustle to create more hours in the day
but you will get it done

whatever you set your mind to you will achieve
this is a 3 step process
it doesn't work when you remove one

in order to get achieve your goals many steps in between
those who make the sacrifices to make strides 
they will be the ones that have longevity in their carriers
life is so much sweeter if you have the journey to be thankful for......

it's the experience of where you have come from, what you have DONE to get there.

if the passion is there you will dream up the ways to make it happen
in wishing you are manifesting and putting the positive energy into achieving what is it that you want
and by doing, you are creating a reality of what you born to do.

Monday, December 15, 2014

Street Smarts

You can't always do things by the book.
I actually don't think I ever have! 
You must learn to trust your business I've got this DOWN, personally maybe not so much.

But, what I can say is that the growth is in the lessons.
One cannot skip ahead from point A to point Z without progressing through every step in between. Those are the good parts, the messy parts, the parts where you find out what you're made of.  

Lets take the focus off attaining and starting honing in on the EXPERIENCE.
I've been doing this for 8 yrs and have grown TREMENDOUSLY since day 1 of working the front desk at a boutique fitness studio in Venice, CA.  
Each year brings a new challenge, new goals and I learn as I go.

Waking up as a 31 year old woman, I never thought I would be here.
By here, I mean SINGLE, no kids.....and a business owner, building my empire.
There have been sacrifices along the way, but they too were lessons.
Sometimes there are no words to describe the amount of pain I have felt, but that's life, we all have our stories.

I am sure that 2015 will be my year to get things right. Not only in business, but with my heart. 
The next part of my journey is to be shared, with equal parts contribution and passion for LIFE.
I know what I deserve & what I can give. Today I say that I am open to receiving that in return.  Dear Universe, I am open to finding my other half so we can enjoy our success TOGETHER.

I am thankful for A-F, and I look forward to the stumbles, tumbles and incredible joy I am sure to experience on the way to Z.

Friday, December 12, 2014

Trend Setters


....can be considered flattering,
or annoying.

but when you are a trend setter it is inevitable,
you are responsible for setting the bar

know that it is up to everyone else to keep up
so take it as flattery.


use it to your advantage
maybe it is your calling

to be a stylist
to be a trend forecaster 
to be a personal shopper 
to be a brand manager


and use them
we are all unique
you will never make a career of bitting someone else's passion

or stop bitting.


Thursday, December 11, 2014

From the Ground UP

Training isn't just about how strong you are or how fast you can run
But about how in tune you are with your body

Lets think about it from the ground up.

YOUR FEET: the base of support.  How are they in your shoes? Can you spread your toes wide?
Do you have enough support, stability & cushioning FOR YOU?

-barefoot training/running/climbingfriggintrees YA GREAT, but not everyone can just take their shoes off and be prepared for what is going to happen to their alignment without the arch support of their shoe! REMEMBER CUSTOMIZE YOUR LIFESTYLE TO YOUR BODY & LEVELS.

YOUR KNEES: a joint that takes the brunt of what you are doing.  Heavy lifting & running all take a toll on your knees.  If your knees are not preforming properly it will then effect your feet, causing you to roll in or out.  Give your knees some love.  Leave how to activate the supporting muscles.  Your quads & hamstrings must be firing properly to move in the correct movement patterns.

-the IT bands and peroneus longus/brevis must be "supporting" or have proper tension or it will cause problems.  FOAM ROLL your calves, shins, quads, hamstrings, IT bands & inner thighs....its doesn't tickle, but it will keep you from injuring yourself.

HIPS: the most common imbalance without DIRECT regular generally shows up in other places. We must be very careful of how we sit & stand on a regular basis.  With all day sitters, we have the common problem of hamstring hip flexor imbalance.  PLEASE foam roll your tushie & open up the front of  your hips.  We are trying to keep ourselves as up right as possible in a world where we are all looking down at our devises. Pay close attention to alignment when doing single sided yoga poses or exercises.

-when your pelvis is off due to tight piriformis or sticky psoas you can feel incredible pain that is sometimes called sciatic & piriformis syndrome.  AKA get off your butt and stretch, and always make sure to roll before a class and stretch after a workout.

SHOULDERS: where we hold most of our tension.  Tightness in our trapezius muscles cause migraines and a lot discomfort.  Always be conscious of your posture when typing, driving, sitting or standing for extended periods.  Take a deep breath and roll you shoulders down your back as far away form your ears a possible.  Repeat throughout the day.

-if the weight you are using is too much you will see it in your posture.  remember it is not about what you lift but how you lift it.  in yoga we let the breath fill up our lungs as we pull the shoulder blades down and visualize our scapula tucking into our back pockets.

TRUNK/NECK: MASSES & SPACES: where movement is inevitable but not without thought. Rotation is a major component of the human body.  This allows us to function in all planes of motion.

-never force a rotation, our bodies are different every day.  what you want to do, is keep the mobility and functionality to your body by allowing it to be fluid when necessary.  your trunk stacks over your hips, while your neck stacks over your shoulders.  think of our bodies as building blocks, the foundation must be strong in order to keep progressing. there are natural curvatures of the spine but energetically think of lengthening from the tailbone to the tip of our head.

NOGGIN: Mentally we all are working on finding that balance.  Working toward self love requires being in tune with what is going on in your body.  Motivation to push yourself through the boundaries without silencing the intuitive voice that tells you when enough is enough.

- love yourself for going through the process of each day.  be true to who you are and what it is that you want. take control of the ego, steer clear of harmful things along your path & trust that it all is a it should be.  

#listen #patience #growth #timingiseverything


Wednesday, December 10, 2014

Holiday=More Gym Time

Just because there is unhealthy food at ever turn
and because you travel more
work less and drink more
doesn't mean you have to miss out on your 

Get your CAKES to the gym.  Keep that metabolism burning with some great workouts!
If you were carb heavy the day before,
go in on empty to burn the stored energy. 

Inspire family members to join you.
Teach them how walking at a incline on the treadmill can change your body!

Walking one mile on a treadmill that is set to its maximum incline is a more rigorous exercise than jogging one mile on a flat treadmill. Walking uphill is so difficult that walking up a hill with a 15 percent incline burns 67 percent more calories than walking on a level surface, although walking uphill reduces speed and faster people burn more calories, according to “The Complete Guide to Walking for Health, Weight Loss, and Fitness.” The same principle applies to walking on ascending treadmills

The benefit of having a holiday break is more time in the gym, more time to lay around and recover and more time to prepare the best food you possibly can.

Plan, create possibility, get the job done

#happyholidays #justdoit #trainsmart