Strong Core Circuit, and I slipped (a disc)

Last Tuesday, I slipped a disc in my back.

Yes, last Tuesday, and I’m still feeling it a week later.

What Is a Slipped Disk?

Your spinal column is made of up 26 bones (vertebrae) that are cushioned by disks. The disks protect the bones by absorbing the shocks from daily activities like walking, lifting, and twisting.

Each disk has two parts—a soft, gelatinous inner portion and a tough outer ring. Injury or weakness can cause the inner portion of the disk to protrude through the outer ring. This is known as a slipped or herniated disk. This causes pain and discomfort. If the slipped disk compresses one of your spinal nerves, you may also experience numbness and pain along the affected nerve.


It’s painful, annoying, and the only thing that has worked for me this time, and in the past, is ibuprofen, Epsom salt baths, and sleeping on the floor with an icepack.

glamorous life.

I’ve also been drinking tons of ginger tea to help with inflammation.

Having a strong back is important. Performing bent over rows, supermans, back extensions and lat pull downs are all essential ways to keep your torso strong. However, we sometimes do not pay attention to our posture, or move the wrong way, and this can cause a disc to slip.

In my cause, I am pretty sure that a combination of crooked sitting, arched standing, and ignoring the recent tweaks that I’ve felt in my back brought me to this place of pain.

never ignore those signals. If something hurts, let it rest. It’s the only body you have.

It’s important to keep your body balanced by working both your core and back muscles, and planks are the perfect way to incorporate all of your mid section muscles at the same time.

Since it’s a show day here in Boston, try this at home core circuit that will heat up your center and keep your body strong!

strong core circuit

Remember to always sit, drive, and stand with you shoulders back, never lock your knees, and start incorporating flexibility to your daily agenda.

Just a few minutes of stretching can do wonders as a start to your day.

Take care xoxo

{Off the Coff} and {What Serves You?}

It has been over a week since I’ve given up coffee, and I can definitely feel a difference in my body, mind, and energy level.


What started out as a “give my digestive track a rest” day, has transpired into something much more than that.

  • My stomach cramping that I experience far too often…gone.
  • Racing thoughts and indigestion…gone.
  • Crazy cravings..gone.
  • Afternoon crash…gone.

The list goes on, and as of right now, I feel way too good to turn back to the dark (black coffee) side.


I’m not saying that this is a life long commitment… I know that I can have coffee whenever I want.


In fact, I have an entire caddy full of K Cups in my kitchen right now, but I just don’t crave it like I used to.

The smell of a coffee shop still excites my senses, but it’s as if my body decided, for me, to off the coff and look for something different. And even though I only averaged about 2 cups a day, the results that I feel are undeniable.


The start of my day remains the same with warm lemon water, but I now follow it with a cup of Yerba Mate Tea, and some sort of Green beverage.


Green Smoothie.


Kale, Spinach, Green Apple (cored),Cucumber, Lime, Ginger Root and Cold Water.

On hectic days, I often grab a Green Juice at Starbucks on my way to work, along with a Tazo Zen Green Tea, which is perfect for that extra dose of energy.

IMG_4021 IMG_2992

Tazo Green Tea Blend - Zen - 1 Box (20 tea bags)

Some other choices throughout the day have been ginger tea (I grate ginger root into a cup of hot water), sparking water, water infused with cucumbers, mint, or frozen fruit, and coconut water post workout.


Dark Chocolate Zico = THE best

My mediation practice has definitely helped me figure out what my body wants and needs, and I do not need to run on auto pilot with a cup of coffee glued to my hand.


I’m sleeping better, my focus has improved, no more upset tummy, and I feel a sense of peace that I’ve never felt before. And I’m still killing my workouts.

Thirty and Done Workout

I am not telling you to give up coffee, or any other vice that you may have. I am simply giving you my experience, and asking you to take a deeper look at all of your EVERYDAY choices.

Coffee, cigarettes, diet soda, cramming every last second of your day with work that you go to bed with your head spinning and feel an overwhelming sense of anxiety…

Does any of this serve you, or is it simply a habit?

habitaffirmations #inspiringquotes #lifequotes #crystals

Holiday Baking and Burpees

With all of the baking and taste testing going on this month, why not have fun while spending time in the kitchen?

Pair any amount of time left on your baking timer with your favorite power exercise, and fit in a quick workout while you bake!

I paired my last 12 minutes with double jump burpees, and ended up with a good sweat and a delicious batch oatmeal chocolate chip bars.


  • 2 1/2 cup old fashioned oats
  • 2 cups whole wheat flour
  • 1 cup light brown sugar
  • 1 teaspoon baking soda
  • pinch of sea salt
  • 1 cup canola oil (or melted coconut oil) 
  • 2 eggs
  • 1 tablespoon pure vanilla extract
  • 1 1/2  cups Ghirardelli dark chocolate chips


  1. Grease a 9×13 inch baking dish and preheat oven to 350 degrees.
  2. In a large mixing bowl, add and mix oatmeal, flour, brown sugar, baking soda and salt.
  3. In a separate bowl, mix your oil, eggs and vanilla extract
  4. Add wet ingredients to dry, and beat until the dough holds together (the dough may seem oily and crumbly. this is okay). Add 1 cup of dark chocolate chips.
  5. Push half of the batter into your greased pan. Add some extra chocolate chips on top. Place the remaining half of the dough over the first layer, and add more chocolate if desired.
  6. Bake for 20-25 minutes, or until edges are golden brown. Do not over cook.
  7. Allow the bars to cool in the pan for at least 30 minutes before slicing.

They taste really good served with Vanilla bean ice cream.

Find the time this holiday season to move more..wherever you are!

holiday burpee bake off

Eat, Enjoy, and Stay Healthy this holiday season.

5 Tips For The Upcoming Season

It’s coming!!!

lots of vintage holiday prints.

Do you hear it?

The sound of cocktail parties, decadent desserts, fruit and nut baskets and the “it’s too cold outside to workout” excuses that are coming our way very soon!

That’s why this post is necessary right NOW. Go into the holiday season with a plan to stay on track, or at least, not go over board when surrounded by temptation.

Here are 5 tips to help you stress less as we enter into the land of chocolates, ribbon candy, and creamy martinis.

Tip # 1 Keep your schedule consistent.

If you workout 5 days a week, continue to do so. Keep attending that spin class, getting up for your morning run, and making healthy choices as you would any other time of year. If a party gets in the way of your evening workout, try and schedule it in the morning instead. Find the time to fit in both!

If you do attend an evening party, sign up for a fitness class for the next morning. This will keep you aware of anything that may hinder your early wake up call.

Tip # 2 Come prepared

Whenever I attend a party or small gathering, I always bring a bottle of my favorite wine or a healthy food option.Think vegetable platter with cucumber & Greek yogurt dip, a big salad with beans and quinoa, or even a healthy dessert. This way, I’ll know that there is at least one healthy “go-to” snack that I can choose from.

It also helps to have a small meal before hand. Attending a party on a empty stomach can lead to over eating and not making the best food choices. Be prepared.

Tip # 3 Keep each other accountable and create a challenge!

It always helps to have a friend give you that extra push when you can’t seem to find the motivation to workout. Plan one a night week to meet up with friends for a walk or fitness class. Make it a priority.

Also, create a challenge/goal amongst yourselves that must be met by January 1st. Be ahead of the “New Year’s Resolution” crowd, and be each others cheerleader!

Tip # 4  Hang up your prize.

Take yourself to the mall and buy a killer new dress that fits you NOW. This is your Holiday dress and looks amazing on you! Remember it when you feel like you’re about to go overboard on that snickers cheesecake. You want to look your best at the next party!

Tip # 5. Count you cocktails

Create a drink limit for yourself and stick to it. If your limit is 3, stop there. This will help you nurse each drink, and avoid extra empty calories..or a hangover. Speaking of, always have a glass of water after each drink to help keep your body hydrated.

Best Cocktail Choices: Champagne, Wine, Wine Spritzers (with club soda), or Clear alcohol with club soda and a lime/lemon.

The Holiday season is about family and friends coming together for celebrations.

Keep your schedule consistent, make the best choices in all situations, be prepared, and remember that this time of the year is short lived. Enjoy every moment of it.

Choose Joy!