January 3, 2020


  • 3 bananas (very ripe)

  • 1/4 cup oil (or softened vegan margarine)

  • 1 cup maple syrup

  • 2 cups flour (all-purpose)

  • 1 teaspoon salt

  • 1 teaspoon baking soda

  • 1 cup cocao nibs or dark chocolate chips

  • Optional: 1 cup chopped walnuts

  • Optional: 2 tablespoons sugar

Steps to Make It

  1. Gather the ingredients.

  2. Heat the oven to 360 F and prepare a 12-cup muffin tin by eithe...

June 21, 2019

If you’re like me summer is stacked with vacations and events that may challenge your eating regiment. Travel leaves you in a new environment that may shake up your workout routine, leave less time to hit the gym, or leave you with no access to a gym.

Don’t worry, I’ve got you covered. Back in March Amanda Irizarry and I provided an exclusive summertime workout guide in honor of International Women's Day to help you g...

January 25, 2018

Avocado Pesto Zoodles 

After a long time off I'm back on my meal prep game. Kicked it off with one of my all time favorite recipes, zucchini Noodles, but this time with an extra twist. I took a stab at avocado pesto sauce. I completely winged the recipe and it turn out to be a banger. 


1 lb ground turkey or chicken

1 cup spinach

1 large ripe avocado

1/2 c hemp seeds

1 tbsp fresh squeezed lemon juice

2 cloves garlic 

1/2 t...

September 22, 2016

With summer ending, its time to ditch the beach BBQs, rooftop happy hours, and day parties to get back into your health and fitness routine. Here are some ways that you can avoid the fall blues and fall into a routine to keep you motivated. 

COMMIT 📅// Add your workout to your calendar. Believe it or not, having this reminder can really help to hold you accountable. If you are like me, you will want to be sure everything...

April 19, 2016

I must say I'm OBSESSED with my new spiralizer. I purchased it on Amazon for only $29.99! Tonight I created my very own Shrimp and Pesto Zoodles!


  • 2 zucchinis - spiralized 

  • 1 lb shrimp

  • 1/4 c shaved parmesan cheese

  • 2 tbsp pesto 

  • 1 garlic clove 1 tbsp EVOO

  • 1 tbsp Mrs. Dash Garlic seasoning 1 tsp black pepper

  • 2 tsp garlic salt (optional)


  1. Thaw 1 lb shrimp

  2. Season the sh...

February 18, 2016

5. Reduces Heart-Attack Risk

For those of you who thought it was a myth that wine is a key ingredient to a heart healthy diet, a 16 year Harvard School of Public Health study proves this is fact. The study of 11,711 men showed that moderate wine drinkers who suffer from high blood pressure are 30 percent less likely to have a heart attack than nondrinkers. The study was published in the Annals of Internal Medicine, 2007....

December 21, 2015


Holiday Season is prime time for lots of tasting treats and cheat meals. We all know most of these are not necessarily the healthiest options, but its okay, the holidays only come around once a year right? Well yes, but there are some relatively healthier alternatives to the typical sugar cookies and fudge. Next time you are going to a holiday gathering bring this delicious appetizer - Mini Cheese balls 





December 1, 2015


Spaghetti Squash Bake 



1 small spaghetti squash

1 - 20 ounce jar low sodium marinara sauce 

1- 20-ounce package lean ground turkey

1-cup low fat shredded mozzarella

1/4 cup grated Parmesan 

1/2 package turkey pepperoni 

1/4 yellow onion diced 

3 cloves garlic

2 tablespoons Italian seasoning

Black pepper (to taste)

Garlic salt (to taste)

1 tbsp EVOO



Preheat oven to 400 degrees

Cut the spaghetti squash in half an...

November 24, 2015


Achieving the perfect behind is a challenge for many women. Primarily because your some women find it nearly impossible to achieve curves if they have a more straight natural body shape. While you can not change what genetics has blessed you with, you can achieve the most optimal behind by following a combination of booty blasting exercises!


Do you dedicate a full day to work out JUST your glutes? Isolating this muscle group...

November 19, 2015


...Until You Perfect Your Form 


8 Things to Remember to Achieve the Perfect Squat 


1. Keep your feet flat on the ground with weight in your heels (and maintain this throughout your entire squat set).

2. Keep your knees behind your toes!

3. When you squat down, strive for your hips to be parallel (or below parallel) to the ground.

4. Maintain a natural arch is your back (no hunchbacks)!

5. Chest up (this goes hand - in -hand with...

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