Roll Out

The Benefits of a Foam Roller! Don’t have one? May want to seriously considering purchasing one, they can be a massage alternative and incredibly helpful. They may or may not be slightly on the painful side, but it’s that let out a shriek/laugh kind of pain. I’m kidding, it’s not that bad.


Foam rollers are known as the myofascial release, the application of pressure to eliminate scar-tissue and soft-tissue adhesion. This exercise helps you become stronger, faster, less injury prone, and may even help reduce cellulite ladies! Doing this a few times a week/daily improves circulation, reduces soreness and improve flexibility. The use of the roller can even lower cortisol that happens during exercise. The Illotibial band (AKA IT band) runs from the top of your leg by your hip and runs through to your knee down. This is a major benefit to relieve the stress/tension from this band.

You’ll want to make sure when rolling that you lay and roll across your hamstrings (back legs), glutes (booty), quads (front legs), IT band, upper and lower back. Take your time and go slow, but pay attention to your body. If it’s causing a lot of pain–stop. Take your time but don’t go too slow, your body weight plus the pressure of the roller is causing quite the compression and moving knots among other things along.

4 mistakes you can make:

1=Staying in 1 spot too long, 2=moving too quickly, 3= working too much on the already injured area, and 4=using bad posture and form.

The roller requires balance and making sure you’re not overcompensating your back or something else while trying to roll.

Definitely worth the small investment for this big benefits, but do your research after purchasing so that you are using proper technique and not causing any issues.

Happy Roling

Dream Motivation

Will Smith

You Know, I have listened to this video for over 4 years now. Of course it comes and goes in waves of being played but seems to make itself present just as needed.

How many of us get so discouraged in our daily lives? Don’t see the results quick enough? Which now we have the horrible spreading of the “I want it right now” epidemic…. and most, with technology and everything else available, get it right now. Daily life is hard, trying to make huge changes in your daily habits and mindsets is hard! The ideas we have of ourselves or others and the disappointment that can follow those ideas. Life is disappointing and that’s just something you have to be okay with.

I’ve been learning in my own recent Dream Journey that for once I feel I have my “dream”- my go, my drive. Have I already asked myself what I’m doing? Absolutely! Have I already tried to change my mind? Yes! Times I’ve asked how the heck I’m going to go into something I don’t know much about? I guess I’ll figure it out. Because it feels Right! It feeds my soul and sets in on fire! And that’s how I want to live my life!

Think about it, If we break the obstacles of our dreams down into smaller components… they tend to not be so overwhelming. A small check list, a schedule, maybe five to do’s. That’s all.

Throughout all the things I’ve watched or heard people speak of it’s just having consistency, it’s learning and growing from the failures that came from learning! It’s all just a process. Just like life.

Don’t stop you’re Journey that you’re on. Don’t stop you’re dream. Watch the video and be reminded of why you’re here and you’re purpose.


No Sugar Added Apple Pie

I looove to bake and one of my all time favorite desserts to create is a good old fashioned apple pie. I feel this is a dessert fit for any season and there various way to fix it up.

I prefer to use red apples and sometimes like to mix in some Granny Smiths just to give it a sweet/tart taste.

What you’ll need:

Crust: Makes 2

2.5 cups Flour

1 tsp salt (I use Himalayan (always!))

1 tsp cinnamon (optional)

1 cup shortening or butter

6 or so tbl. water


5-6 medium-large apples of your choice

apple juice concentrate (in frozen section)

IF you want it just a smidge sweeter? Pure maple syrup-about 1/8

First set your oven to 375 degrees

Begin to peel and dice your apples into little chunks (if you prefer thick slices go for it)

Add the concentrate to a cooking pot, followed by the syrup if you’re wanting the extra sweetness. Bring this concentrate to a boil and then let it cook down a bit so it creates a syrup consistency.

Add all your apples, optional-(including just a pink of salt and dash of cinnamon) . Stir around so all the apples have the liquid working through them while they cook down on low. I prefer my apples to be not too soft but cooked.

While your apples are cooking begin the crust:

Add your flour, pinch of salt, dash of cinnamon. Begin to cut the butter or shortening into the flour. YOU CAN ALSO USE THE FOOD PROCESSOR AND SLOWLY PULSE THE INGREDIENTS TOGETHER. Use the water to bind the ingredients.  Careful not to fold together too much-flour can begin to get tough to work. This is enough to make TWO.

Sprinkle some flour on the counter and roller and then begin to slowly roll the crust out. When you have it in the pie glass, pinch sides around pie plate and set into oven for a short time.

By now your apples should be cooked…take out your pie, fill the dish with the apples and cover with crust, poking in a few places with fork and then set back into the oven and let cook for about 30-45 minutes. You want your crusts to be light brown. …and ready to top with whipped cream of course ;


Lemon-ACV- Ginger Drink

I was raised being healed or treated with all sorts of old fashioned remedies and some far fetched ones along with medicinal. I suppose that’s why I know about these concoctions long before they became popular! But I’ll tell you the benefits of these ingredients and why I recommend women AND men make it part of their daily intake. This drink is also surprisingly refreshing, sometimes consuming just water gets old.

Apple Cider Vinegar: Controls blood sugar with it’s anti glycemic effects that improve insulin. Treat Constipation due to the pectin, triggers weight loss from the acetic acid, and prevents the build up of body and liver fats.

Lemon: Aids digestion, High Vitamin C which also improves skin, supports weight loss due to its polyphenol antioxidants, promotes hydration and also freshens the breath.

Ginger: Relieves nausea, detoxes, anti-inflammatory, analgesic (aids in relieving pain).

Collagen: Anti-aging, immune boost, supports joints, ligaments cartilage and bone, heals the gut, arthritis and helps with cellulite.

Magic in a Nalgene

To make for a Nalgene—

++ add 2 caps ACV, 2 caps lemon, tsp Ginger, and scoop or pack of collagen. 2 squirts or package of stevia.

To make for a class just cut in half.

This does wonders for my stomach and my energy!

Hope y’all enjoy. I personally would try it for a few months to see the benefits then decide if you like or not. 😉


What’s to complain about?

It’s Friday and I’m happy!!

Well, I typically am most days. You see awhile back I decided to let everything go; ideas, fears, limitations, relationships that weren’t healthy, and sabotaging or holding myself back (the last one was a big one for me), or dimming my light and the essence of who I am for others sake (top worst). Along with this transformation I decided to only surround myself with people who were on the same journey to strive for perfection *reaching their highest of abilities* emotionally, spiritually, mentally and physically. I changed my mind, I changed how I viewed society or the tools of the world. I decided…to change my mind-to develop a new mindset…which in fact, will change your world because it certainly did mine.

Has anyone ever considered what they’re complaining about? Have you looked around or listened to people to find that they too are complaining? And for what??? It’s always something….”my spouse, my kids, my job, my body, my clothes, my things….etc etc”. Why is there complaining? My theory; people listen to others and well since that’s your surrounding, you begin following suite. You begin complaining not only because everyone else is but because you’re actually happy but don’t want to make anyone else feel different. You complain because you’ve simply made it a habit!

My list can go on 5,000 different ways as to why we are so fortunate and if you’re not careful those very words you use to criticize and complain will simply take over your life and the essence of you. You will have everything unfulfilling you could possibly *not* have wanted, you will do unfulfilling things to complain about, and you will surround yourself with bitter/ungrateful people. Sounds great, right? …..Yeah, no thank you.

I’m not saying the thoughts don’t cross my mind or the words don’t come from my own mouth occasionally, especially since I tend to be hard on myself. When this happens, I hear what I’m saying, I correct myself and then I remind myself all the blessings that surround me and all that there is to be grateful for in this world.  To think of other countries suffrage or the suffering in your own community should cause you to quickly stop the horrible habit.

It’s a beautiful day, my family is healthy, I’ve had a warm cup of coffee and water I can drink from the faucet……is…good. And if you’re reading this I’m sure yours is too and if it’s not? Change the mindset and break the habits.

Yay for the weekend y’all! I’m going to enjoy and appreciate mine and I hope y’all do the same!!



Girls best friend

I’ve been super sentimental lately with this guy. I’ve had him now for 11 years and the more he groans when he lays down or the more lumps I find on him, the more I try to cherish our time.

He’s been one of my absolute blessings. When he came into my life 11 years ago (which, by the way- how the heck is that possible?! I’m only like 15 😜) I wasn’t necessarily wanting a pet. I walked outside with a bunch of rough and tumble pups and out of about six of them, this little chubby fur ball comes over- sits in front of me and looks up and that was it- I knew we were supposed to be together. He’s the smartest..I swear he gets English, responds to a lot of things with yips, groans or look, he’s comical.

He’s been my protector, supporter (you’d be surprised) and workout partner for all this time. I’m quite positive when my first daughter was born he didn’t approve of the whole deal. He didn’t dislike her, but I’m thinking he thought he was meant to be the only child and I really messed it all up. Regardless of his feelings about that- he’s protected them and herded them (and myself) numerous times. He loves us. He just can’t help himself. And he has our love in return.

💕 it’s all about those memories and moments… cherish them.

Challenge accepted

So recently I’ve been doing lots of introspective thinking and deciding how I probably need to change my mind about some things. One- was that I reminded myself that this is my life. My life only. Yes, I do my best to be a good wife, mother, daughter, friend etc. but I just reached a point of feeling like I didn’t care anymore about the other stuff (people thoughts, opinions, doing things that don’t make me happy…etc).

I decided with this that I was going to really think about what I wanted and how I want to live. How I want to touch peoples lives, make myself a better person, and be better across the board. By doing so I felt released from many things (maybe even my own burdens) and opportunities started presenting themselves.

One challenge is to remember the magic of this world and the joyful things in it. The other challenge is to retrain my mind on certain things. And lastly, I’m challenged to get myself in better shape while inspiring others letting them know what’s possible. The challenge of alllll these challenges is to stay in the moment and to remind myself that I’m capable of these things and more.

So challenges accepted. The opportunities are greatly appreciated big and small. I start my fit challenges soon (I’ll have a before picture as soon as I gather the nerve) so that should be entertaining, especially considering that I quite by accident chose one of the hardest challenge packages ðŸĪĢðŸĪŠ. If you’re wanting a new physical challenge or just to get in better shape- whatever the story may be, join me through this journey!

Click on My Fitspo page for more info 🙂

Much love 💕