Category Archives: Health & Wellness

Simple Stretches to Fix a Slouchy Posture to Look Confident

Your posture is a great way to show how good you feel, how confident your are, and definitely a way to exude a more ageless appearance.

Let’s agree that a slouchy posture makes a person look tired, sometimes even sad, and when a person’s posture is constantly bent over — they look older. In comparison a person with good posture appears happier, more confident, and vibrant.

As we get older we also lose bone density, muscle strength, and a general weakening of our posture. So it’s to our benefit to maintain our good posture today so we can stay strong and stand tall in our later years.

Here are some simple stretches to combat 2 types of upper-body postural problems — the excessive forward head lean and rounded shoulders.

Excessive forward head leanThe excessive forward head lean happens because the front neck muscles become tight and shortened while the upper-back and neck  muscles become weaker.  This happens mainly from working a desk job with poor desk area ergonomics and texting with bad posture.

Try these stretches to relieve the tightness in your neck area.

Neck stretchesa) Place one arm behind your back to keep the shoulder down

b) Using the other hand, gently pull at the side of the head for 30 seconds

It takes at least 30 seconds for your Golgi tendon – a sensory receptor organ in the muscle fibers — to relax.

c) Then gently pull the head forward, and then back — holding for 30 seconds

d) Repeat on the other side

Texting postureAnother way to stop a slouchy posture is to not slouch while texting. Look straight ahead when you text — not down and hunched over.

Round shoulders may happen due to bad habit, carrying a heavy backpack,  poor sitting/work station posture, and bad posture in when using your cellphone.

Rounded shoulders posturePart of the reason for rounded shoulders is because the chest muscles are very tight. Other reasons are because the back muscles — rhomboid, serratus anterior, lats — to name a few are weak.

Try these stretches to relieve some of the tightness you’re experiencing in your chest and neck area.

Chest stretchesa) Clasp your hands behind you stretching your chest area

b) Pull in your chin and ‘close your ribs’ by drawing in your stomach

c) Hold this stretch for 30 seconds

d) Add neck stretches to also relieve neck tightness which usually accompanies rounded shoulders

Bad posture in stretchingDO NOT stick out your chest or rib cage during stretch

I hope you find these stretches useful, relieving, and help you project more confidence. Here is a video showing them again and me promoting my Better Posture in 30 Days program.

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If you need help in personalizing a health, fitness, and beauty program for you, then check out my life-coaching services.

Your coach,


An Invitation to Sisterhood Day and Rejoicing in Our Undeniable Bond

An Invitation to Sisterhood Day – Let’s Rejoice in Our Undeniable Bond

The last few posts have been about women coming together to share their health and beauty secrets. I showcased 17 health & fitness pros and 15 thriving women who talked about what makes them feel beautiful and strong.

This idea of women sharing their ‘secrets’ with one another is a timeless act. For thousands of years women have shared, cared, and imparted their wisdom so that their sisters and the next generation may flourish.

In that spirit, I invite you to join me on Sisterhood Day!

March 21st, 2015 marks the first annual Global Sisterhood Day – a day that honors the connections between women. Sister Circles — 90 minute gatherings of 10 women — will be happening all over the globe, and I’ll be hosting one here in San Francisco, CA!

To further commemorate the day, I am reposting a very special article I wrote a few years back about my sisters and the sisterhood bond that unites all women.

The Sisterly Bond – By Blood or By Experience, It is a Powerful One

This past weekend I celebrated my sister’s birthday over a ‘girls only’ dinner where we ate, laughed, got choked up,  and then back to laughing once more.

As I pondered what to write for my next Motivational Monday piece, I thought of this bond between sisters. A connection that also exists between girlfriends and the sisterhood that all women belong to. I thought without this relationship, most of us would feel very lonely in this world.

We need female relationships like we need to breathe.

I have two sisters and I grew up with a mom who has six. Suffice it to say, I have witnessed this sisterly bond in serious action.

I have seen how we all come together in times of crisis, supporting each other with our presence and by sharing a piece of ourselves to give comfort and solace to one another.  I have experienced the shared joy of a sister’s happiness, success, and triumph from birthdays, graduations, and their wedding days, with all these moments logged and cherished by all involved.

This is all priceless kind of stuff. I can honestly say life would not be the same or be as meaningful without all these shared experiences with my sisters making our bonds everlasting.

These experiences aren’t saved for blood sisters, they are also shared between girlfriends.

Whether it’s a childhood friendship or one that grows quickly because of circumstances — the connection between girlfriends is a special one. We turn to our girlfriends for advice on everything from love to shoes and most of us can’t imagine not receiving the input and support of the other. This necessary and intimate familiarity strengthen our relationships and is part of our journey, making it more memorable.

Then there are the events that women of the world share — whether it’s the common struggle of fair treatment or the fight against a disease that seems to target us specifically — we can relate.

We may not know these women, but when we hear their stories — our hearts are awaken with an innate knowing, a kinship where we can say, “I know what you mean.” And even when we don’t know, we still can empathize because that is what women do. We try to understand how the other person feels because this is our nature — one of the tenets that makes our connection so compassionate and supportive.

So what is today’s motivational advice?

Cherish sisterly bonds whether by blood or by experience. 

Recognize, revere, and reach out to them more often.  Connect with the woman next to you. Find out something interesting about her, learn what you may have in common, and acknowledge that you share a  sisterhood — a bond that is special.


The Sisterly Bond originally posted on

15 Thriving Women Sharing Their Health & Beauty Secrets

15 Thriving Women Share Their Health & Beauty Secrets

Last week I introduced you to 17 health & fitness pros who talked about what makes them feel healthy and amazing! This week, I want to showcase 15 thriving women — ladies who  prioritize their physical and mental well-being so that they can be the heroes (she-roes) of their life!

Smart women know that when they take care of their needs they are better equipped — having more strength, stamina, and peace of mind — to handle the challenges of everyday life. (A healthy & happy woman can do more for those she loves!)

Read what they do to stay healthy, fit, and feeling beautiful. Next to some of their ideas I added ‘Facts’ supporting their good habits. Try them out and adopt the ones that make your life better! 😀


Meet Alessandra! She’s an investment manager in Milan.

She says, “I love to go to the gym three times a week and play tennis once or twice to maintain my health and beauty.”

She says, “I like to eat fruits before my workout and a cereal bar after.”

Fact: Your body metabolizes the simple sugar in fruits quickly giving you usable energy to kick butt at the gym!

Alessandra says, “my favorite natural beauty products are Argan oil, jojoba oil, and aloe gel. I use these oils before going to bed on wet skin. Sometimes I mix them with aloe gel in the same quantity. I find them fantastic as anti-aging !”

Fact: Argan oil is high in antioxidants good for inside and outside body health. Antioxidants fight free-radical damage which may cause premature aging.

angelaTMeet Angela! She’s a mother of 3 and a pioneer chef!

She says, “I love kettle bell and club bell workouts because they hit so many muscle groups, and get my heart rate up in 30 minutes.  I feel pretty empowered swinging around a cannon ball, too. I also love the TRX cables, with its space-saving utilitarian workouts that can be used for all levels.  My other favorite piece of equipment to throw in the mix is a bosu ball.  I can get bored easily with repetition, so I often drop-in on yoga classes.”

Angela says, “Being a mother of three, sprinting from class to work to dropping-off/picking-up kids, a nice hot shower is the most beautiful thing. I love scrub my skin with some epsom salt to exfoliate my skin in the shower.  I use tonic of water, raw apple cider vinegar, essential oils and a few drops of baby shampoo (for emulsifying mixture) to clarify the oils in my hair while I do my salt scrub.  I also can’t live without 100% Pure Coffee Bean Eye Cream for tired, puffy eyes. ”

Angela takes health food and drinks to another level! She says, “lately, I’ve been making cold-brewed coffee in my French press, by steeping ground coffee beans, dandelion root, ground cacao and chicory root.  In the mornings, I will melt coconut oil, pastured ghee and a piece of 85% dark chocolate with my spice/herb blend of ground cardamom, ginger, turmeric, black pepper, cayenne, ashwaganda with 8 oz hot water. I add approximately 4 oz  of refrigerated homemade cold-brew coffee, and top it off with coconut milk.  It may sound strange, but it’s like a chai cafe au lait.”

Fact: Dark chocolate has as more antioxidants than blueberries! Indulge mindfully and reap the benefits of naturally increased energy, better mood, and fighting free radicals in the most delicious way!

angieGMeet Angie! She’s a full-time working Mom who’s always down for an adventure and good eats!

Her favorite workout is running. She says, “I have a passion for running. I used to despise even the idea of running but as time passed and miles were ran I quickly fell in love. At first it was another workout added to my routine to lose weight but it has become something so much more than that to me. There’s just a feeling that overcomes me that I can’t quite explain.

All I know is that I’m out there giving it my all, pushing and competing with no one else but me. I can look back at the streets I’ve ran and say “I did that!” and feel like a super bad ass about it!” She also says, “I like to do home workouts, yoga, hiking, and recently I found joy out of kickboxing!”

Angie enjoys essential oils! She says, “My favorite oil for beauty is tea tree oil. I have frequent breakouts with hormonal acne and tea tree oil does wonders on targeted areas on my skin. It calms the redness and dries out those pesky pimples! I’ve also recently tried out African Black Soap, it’s great for those who have sensitive skin and have trouble with acne, oily skin, rashes, etc.”

Angie can’t get enough of her amino acids! She says, “Alpha Aminos by Cellucor is hands down my favorite supplement of all time. No matter if I run or do a gym workout I am always chugging down some BCAA’s (Branched-Chain Amino Acids). Not only does it enhance my endurance and helps with muscle recovery, but it also gives me that extra push so I could perform at my best. Other than that I drink loads of coffee for energy!”

Fact: BCAA’s are naturally found in food — especially meat, dairy, and legumes. It helps with exercise performance, reduces muscle break-down, and prevents fatigue.

audraCMeet Audra! She’s a wife, mother of 4, and a human resources professional.

Her favorite workout is walking. She says, “I love breathing in the fresh air and looking at what’s around me and appreciating it. After a good walk, my mind feels clear and recharged. I can add intensity by adding hills in my route.”

Audra says, “I love pure coconut oil. I use it as a moisturizer, make up remover, in my daughters’ hair, and it is the best cuticle oil. I love the healing properties including calming my eczema.”

Fact: Coconut oil has antibacterial properties making it a natural way to get clear skin.

She says, “my favorite healthy meal is scrambled eggs with fresh avocado. I call this my power breakfast. Sometimes, I might splurge and add a gluten free sausage like Aidell’s  chicken apple sausage with kale and sun-dried tomato.”

elyseJMeet Elyse! She’s a writer, Huffington Post blogger, mom, and new grandmother!

She says, “I adored Pilates. If I could keep Jeanne and her reformer under my bed, I’d be ecstatic. But, for a daily and more practical exercise that consistently enlivens, walking is my choice. Whether on noisy urban streets or the stillness and beauty of the park, walking is my favorite.

Even when feeling lethargic, I know once I start walking, my energy changes. Knowing myself, I do not hold myself to a pre-determined amount of time, steps or pace. Just walk, I tell myself, and soon I am moving and finding delight. It’s worked for me for over 50 years.”

Elyse says, “A skin care routine works well for that instant feeling of being beautiful. I’ve tried different products with different results but it’s the application itself that I enjoy. Taking the time to stare at my changing face in the mirror while applying the product is a balm in itself.”

Fact: A positive self-image not only bolsters confidence, it also contributes to the overall well-being of a person. A person with a good self-image is generally less stressed, makes better choices when it comes to food and activity, and has a brighter outlook on life.

She says, “I still love kale and quinoa. Drink? Hmm, does campari and orange count as healthy? If not, how about coconut water, it’s still a favorite.”

irinaBMeet Irina! She’s a mother of two amazing kids and a full-time Legal Secretary in San Francisco.

She says, “I work out during my lunch hour at a local gym 4 times a week.  My favorite classes are Pilates, Bare and Cardio Strength and Alignment.   It works with my schedule and fits perfectly with my lifestyle. I find that I am very motivated to exercise in a group environment or best of all, with friends, and so one thing you will surely never see me doing is going for a run or getting on a treadmill.  I always try to have fun while I am working out, so it never feels like a chore.

On the weekends, I am usually on the run, spending a lot of time with my younger daughter, keeping my house in order, or running errands.  If I have free time, I love to go biking with my family.  For me, that is a perfect way to spend quality time with kids, enjoy fresh air at the park and get some cardio work done all at the same time!”

Fact: Varying your activity helps you to be more successful in staying fit because 1) you will have many options, 2) you engage the mind in different ways for each activity so you will not get bored, and 3) you will use different muscles in the various activities challenging the body and preventing over-use injury.

Irina says, “Spending time with my family, eating healthy, exercising, reading an awesome book, seeing my friends, and going on trips — all these positive things make me feel most beautiful because I strongly believe that true beauty comes from being happy and complete inside.

Also, I have put myself on the challenge of drinking a lot more water and I can totally see a difference in my skin condition and general health already!”

She says, “my favorite healthy foods are quinoa, edamame, kale, broccoli, nuts, beans, and avocados.  I do not eat meat or poultry and I found these healthy vegetarian foods to be excellent alternatives that are high in protein.  They are tasty and really good for you.

What I am crazy about right now is this little place called Native Juice Co in San Francisco. They make the most delicious smoothies and bites I have ever tried. They use ingredients like dandelion, spinach, kale, parsley, ginger, mint and lavender infused coconut milk, mixing it all up to taste absolutely heavenly.  Their menu is built around foods you can find at the local farmers markets that are grown organically in California, and like my favorite Helen Cavallo would say, “Now, That is Fresh!”

jamieEMeet Jamie! She a sales & marketing professional and a passionate animal advocate.

She says, “Dancing and hiking are my favorite movement activities because they are fun and a great way of tricking myself to get a good workout. Plus, it’s always fun to take the dog hiking and to enjoy the beautiful scenery. Riding the exercise bike is currently my favorite exercise, because it is convenient and I can watch TV, the workout goes by so quickly!”

Fact: Studies have shown that  owning pets may improve the health of its owner.  Through petting and snuggling a pet you release the ‘bonding’ hormone Oxytocin which makes you feel good, connected, reduces stress, and lowers blood pressure and heart rate. Dog owners tend to lead more active lives because they take their pets on frequent walks.

Jamie’s go-to natural beauty product these days is Burt’s Bees Firming Lotion. She says, “It helps with the dry Colorado weather and they offer great vegan product options.”

Jamie says, “There’s nothing like a glass of cold water after a workout to make me feel great. I also love avocados, banana/peanut butter/jelly sandwiches or if it’s a morning workout I’ll have Cheerios for breakfast. It also depends on the season, in the summer I’ll be happy eating watermelon!”

jenCMeet Jen! She’s a Merchandise Planner.

She says, “my favorite workout is boxing because it’s such a high energy and intensity workout! I love the cardio and the fun of getting to hit a bag while toning up muscle.”

Fact: Kickboxing is a great total body workout improving muscle tone in the legs, arms, and core.

Jen says, “I feel beautiful when I’m in my workout attire. Growing up I was never into sports nor was I athletic. In fact my cousins would joke and call me ‘kobe beef’ because my muscles must have been so tender from the lack of stimulation haha.

It wasn’t until after college that I embraced working out. I hired a personal trainer to get me started and now I enjoy workouts on my own. When I am dressed and ready for a workout it reminds me of how much I am no longer ‘kobe beef’ grade and I love being and feeling tough! I know I am taking my health into my own hands and the best part is I am enjoying it!”

Right now, Jen is loving Quest bars. She says, “They are great for protein 20-21g per bar, amazingly low on sugar 1-2g, and taste good!  For the days I workout at night I usually have one on my drive from the office to the gym and it fuels me through my workout and prevents me from overeating post workout.”

jessicaAMeet Jessica! She’s a 5th grade teacher and samba dancing queen!

She says, “dancing salsa and samba are by far my favorite workout methods!

Salsa because I can connect deeply with people without having to say a word, just using my body, and one dance is never the same. Samba because it’s so intense and forces me to focus on every single body part without thinking I’m “working hard”. They both help me let go of all my worries, laugh hard, have fun, and be social – which are all things I need in my life!”

Her favorite healthy drink is coconut water.

Fact: Coconut water is a great way to quench your thirst after a serious sweat-fest! It will replenish your energy and electrolytes lost from sweating.

jofFMeet Joy! She’s a working executive and TV addict!

Joy says, “I like interval training — mixing cardio (ellipticle or sprints) with core and strength training. I’ve found that a 30 min workout that incorporates cardio in-between focused weight training is more effective than running for 1 hour or doing a cardio machine for 1 hour. ”

Fact: Interval training and high-intensity training (HIT) improves endurance performance in some cases faster than traditional continuous endurance training.

Joy likes having a sun-kissed glow! She says, “I like to spray tan, use tinted moisturizer, and occasionally sunbathe to feel beautiful.”

Fact: The most natural way to get your much-needed Vitamin D is by spending time in the sun without sunscreen. 10 minutes a day of unguarded sun time helps with synchronizing your body rhythms, strengthen bones, supports immune system, improves mood, and protects against certain cancers and age-related diseases.

Joy enjoys more protein in her diet. She says, “I’ve learned to eat more protein when before I thought more protein = weight gain. So I’ve tried to find better protein shakes for post workouts that have little to no sugar, high protein and fiber, without any bad ingredients.”

karinaCMeet Karina! She’s a city girl running at the beach!

Karina’s favorite exercise is running. She says, “I love to run because it gives me a sense of accomplishment.  Throughout the years I’ve done everything from Spinning, Bar Method to Boot Camps and have never really gotten the results I’ve been looking for, but with running I usually feel lean.

My favorite part of running is clearing my head while running along the beach. Also, I just started Pilates about 1 1/2 months ago and it’s killer — love it! I’ve added Pilates to my exercise regimen to give me variation and to tone my arms as that’s the only muscle I don’t feel I’m working out while running.”

Karina feels beautiful when she’s wearing perfume! She says, “I love a good perfume especially because you can change it up by your mood. For something girlie I love Dior Cherie, for something bold I love Carven and for something sexy Lanvin.”

Her favorite health food is grilled salmon. She says, “My wonderful husband prepares it 3x a week. It’s a great protein to stay lean and when I want to splurge I make salmon tacos with corn tortilla and a delicious tomatillo/sour cream sauce.

I’m also obsessed and LOVE the Green juices from Kreation Juice along with the awesome tonic shots — it’s a little shot of joy! When my days are crazy and I don’t have time for lunch a good veggie drink fills me up and keeps me going till dinner.”

Fact: Wild salmon is a great source of omega-3 fatty acids which help lower triglycerides (blood fat),  decrease stiffness and joint pain, improve mood, and may help prevent Alzheimer disease and dementia.

kimHMeet Kim! She’s an ICU nurse on leave while she cares for her 2 little monsters!

Kim prefers HIIT workouts and training outdoors. She says, “I have a few (exercise) apps on my phone to help and often do a park workout while letting the toddler run around! I look really out-of-place and notice other moms talking about me sometimes, but setting a healthy example and fitting in workouts where I can (while spending as much time with my kids as I can) mean more to me than people’s judgment.”

She says, “my  favorite natural beauty product is organic Argan oil. I use it on my face and all  over my skin really, and it leaves it glowing. I also try to drink a gallon of water or more a day to stay hydrated not only for breastfeeding, but to keep my body healthy. It makes my skin glow, my lips look fuller, my eyes clearer and brighter. I can’t say enough great things about drinking enough water!”

Kim finds eating healthy tricky because of her schedule. She says,”I try to stock the fridge with fresh fruit and love to make egg muffins (eggs baked in a muffin tin with different fillers; sun-dried tomatoes, spinach, broccoli, cheese etc.)”

Fact: Eggs are a popular source of protein, but what’s not so well-known is that the yolk is full of omega-3 fats and Vitamin E which helps your immune system, skin, and eyes. Studies of pasture-raised eggs to that of caged-hen eggs have shown to have 200% more Vitamin E.

MJMeet MJ! She’s a Dental hyGenius!

MJ loves to try new things! She says, ‘I like to be challenged mentally and physically! I believe we are naturally competitive whether it’s between your peers or with yourself.

I’m currently obsessed with pole fitness and was recently introduced to Brazilian Jiu-Jitsu. Mixing the art of pole and mental strategy of BJJ makes me feel powerful, sexy, and confident.”

Fact: Martial arts like Brazilian Jiu-Jitsu, Muay Thai, and Kung Fu to name a few are a great way to stay fit. They improve balance, coordination, agility, endurance, and functional strength.

A little makeup makes MJ feel beautiful. She says, “When in doubt, I turn to mascara, blush, brows, and lipstick to make me feel beautiful.  I also like to dance around in my underwear — it makes me appreciate my body.”

MJ’s drinks C4 for her pre-workout drink. She says, “It gets the job done!”

sashaMeet Sasha! She’s a mother, wife, chef, and dragon slayer!

Her favorite workout method is to combine a few formats. She says, “I like to mix up aerobic activity, weight lifting, and exercises using my own body weight. I do love to move fast, to sweat, and push it to the max. I love to see my biceps pop, I love how the body looks right after a workout.

Sorry yoga, one day I will grow up to be more patient and I am sure I will enjoy sun salutations as well. A simple walk in the early morning with some upbeat music makes me very happy and ready for a long day too!”

Sasha’s favorite healthy beauty habit is drinking water. She says, “It feels as if whatever happens to our bodies — its health and well-being — it all depends on WATER. It helps to clean our bodies from toxins which we are loading on every day and night, it hydrates our every cell, it helps us heal faster during colds, food poisoning and so on.

Another natural beauty I currently adore is grapefruit. Besides providing all the fabulous vitamins it keeps our smiles white and gorgeous.” 😀

Fact: All the food you eat, including the tea, juice, and coffee you drink contribute to your daily water consumption. However, when you have a choice to hydrate — water is the supreme choice because it has no sugar! Stay hydrated to support body functions, mental clarity, and clear skin.

Sasha enjoys protein shakes after her workout. She says, “I always go for chocolate whey protein shake. Mine does not have much sugar, but tastes sooo good and it “feeds” and helps to heal my muscles. I like to add some blueberries, flax-seed and bee pollen to it.”


Meet Tracie! She’s an aspiring ‘warrior priestess’! She’s up for anything that makes her feel powerful and strong!

She says, “My favorite exercise right now is a power clean.  It involves precision, strength, and every single muscle in your body, including your mind.”

She says, “my favorite natural beauty product is Lavender Witch Hazel.  It’s a refreshing face toner — sweeps away dirt and oil and doesn’t dry out your face!”

Tracie’s favorite ‘health food’ is a toss up between smoked oysters and sardines. She says, “They are a super power packed protein that makes salad taste amazing!!”

Fact: Bone density decreases as you age, maintain bone health with weight training, walking, and foods like sardines. Sardines are a healthy source of good fats, minerals, calcium, and one of the few foods that provide Vitamin D helping you have stronger bones.

Support your healthy habits by hanging out with like-minded people. Create a sisterhood from the women around you to share your health, fitness, and beauty ideas. Support each other — that’s what friends are for! (Girl power!)

If you have some tips for your sisters not mentioned in our post — share! Let’s help each other have the best lives we can 😉 (Thanks for sharing!)


The products, suggestions, and views expressed by the women featured in this article do not necessarily depict the views of If you use or follow any of their personal examples or suggestions — you do so at your own risk.

Remember — always listen to your body, rest when you need to, and do what feels good!

Sources and more about the  ‘Facts’:

15 Top Health & Fitness Pros Sharing Their Health & Beauty Secrets

17 Female Health & Fitness Pros Sharing Their Health & Beauty Secrets

I am inspired daily by the company of women I keep. The health & fitness female sisterhood is powerful. They walk the talk and that is fierce!

I polled my amazing friends. I asked them to share their secrets in what they did to stay  healthy, fit, and feeling beautiful and they came back with some nuggets!

Here is what I asked them…

1. What is your favorite workout method or exercise?  And why?

2. What is your favorite natural beauty product or thing you do that makes you feel beautiful?

3. What is your favorite health food/drink or pre-post workout — whatever you’re crazy about right now — and why?

Check out their answers. Try the ones you like. Adopt the ones that work for you!

aliciaSMeet Alicia Sierra! She’s a women’s Empowerment Coach and Herbalist. Find her at

She says, “my favorite workout is belly-dancing and the bar method workout. I love how good my body feels when I dance. It feels like I am stretching and toning my hips and makes me feel really connected to my body.

I swear, I feel that as women our bodies are meant to move in feminine snake movements! It is also very nourishing to our wombs as it increases circulation and massages our internal organs.”

Alicia says, “my favorite natural beauty product is a mask that I make using bentonite clay, water, honey and a drop of rose geranium essential oil. My skin feels really clean and soft. I feel like my skin glows after I rinse off the mask and it smells amazing!”

She says, “my favorite health food drink are Nettle infusions. I take an ounce of dried herb and put it in a 1 quart mason jar, pour boiling water in it and let it steep overnight. I drink a cup 1st thing in the morning and sip the rest throughout the day. It is full of vitamins and minerals. It is nature’s multivitamin all in one herb. It keeps me energized and makes my skin look amazing!”

angelicaMMeet Angelica Minerva! She’s a Fitness Director, yoga,  Pilates, and TRX teacher. Find her @angelica_minerva

Angelica says, “my favorite workouts are: heavy weights, yoga (not Bikram!), calisthenics, and TRX.  Being able to control the body in fun ways against gravity and lifting heavy at a consistent tempo becomes a cardio challenge as well.”

Angelica has tons of healthy habits that support her feeling beautiful – here are some:

  • Coconut oil (or any natural, plant/nut based oil) for skin and hair
  • Turmeric for shakes and as a mask — mix with yogurt for oily skin, mix with honey for dry skin
  • clayIndian Healing Clay as a cleanser, mask, and pimple control
  • Apple cider vinegar for hair and skin
  • And her favorite multipurpose cream is Weleda’s plant food good for face, body and even hair!

Angelica says, “I like protein shakes or smoothies with lots of kefir, turmeric, hemp seeds, cinnamon, veggies, silica, raw green powder & glutamine. For pre-workout I love liquid b-complex!”

ChristineDMeet Christine Dionese! She’s an Integrative Health Specialist, Medical Journalist, and Food Writer. Find her @christinedionese

Her favorite way to exercise is yoga. She says, “I naturally gravitate toward exercises that rejuvenate and replenish energy and mindfulness simultaneously, so yoga for sure. It’s restorative, meditative and boundary-stretching all at once. Having an almost three year old keeps me motivated! And, yoga is one of those humbling practices that always reminds the novice in us to learn something new!”

Christine enjoys natural beauty care. She says, “essential oil facials, earthy, food-based body scrubs and then rehydrating with warming and muscle soothing oils like avocado, arnica, macadamia nut and argan. Makes me feel so relaxed, bright, and alive!”

Christine shares one of her delectable body scrubs. She says, “this one is great for post-workout, sport muscle mending, and is capillary soothing!”scrub

  • 1/4-1/2 cup coarsely ground coffee
  • 1/4 cup coconut sugar
  • 1/2 tbs arnica oil
  • 1/2 tbs almond oil

Mix well with a fork. If too pasty add more coffee. Final tip — oil up with arnica oil after using this scrub in the shower!

Christine is a health-drink mixologist! She says, “this is a tough question because you know me, I’m constantly creating new health drinks and food therapy recipes. I love coconut everything, I can just eat strip after strip! A favorite is to thinly slice coconut flesh and top with vanilla bean “caviar” — awesome mood food!

A post-workout drink is usually a cucumber or citrus zest infused water with easy to digest veggie protein. But, I have a REALLY big appetite, so I eat all day long. I eat a huge variety of seasonal foods, spices and herbs to stay satisfied. Some of my current favorite foods and ingredients are citrus blossom, all {sustainable} seafood and fish, coconut everything, hemp, cacao, coriander, turmeric, lemongrass, basil, cilantro, cherimoya and daikon. The list goes on!”


Meet Cicely Carew! She’s a Personal Trainer, Fitness Nutritionist, yoga teacher, and artist. Find her at Grounded Powerhouse.

Cicely says, “I love combining 15-30 minutes of interval spinning followed by 1hr of yoga, Pilates or functional training. I like it because it gives me a well-rounded workout for the time I have.”

Cicely is really into coconut oil. She says, “I recently began oil pulling and the benefits are noticeable. Other than my teeth and gums feeling cleaner, my skin tone has improved, my mood become more balanced (postpartum hormones were out of control) and my stomach ailments have improved.”

Cicely prefers to workout in the morning. She says, “when I wake up I prepare hot water with lemon, turmeric and honey. I generally drink this en route to any workout session.  I get a refreshing burst of energy and get on with my workout.

I’m still breastfeeding so I have to be conscious of my caffeine intake so a green smoothie with Macha is off the menu for now. That is another goodie for the future. My post-workout drink is water with a lemon — clean, simple and it replenishes electrolytes.”

erikaMMeet Erika Matos! She’s a Transformational Coach and Pilates Director. Find her at

Erika’s favorite workouts are Pilates and Yoga. She says, “I’m all about lengthening the body, and building strength and flexibility simultaneously. These practices help me stay grounded, focused mentally, and help me manage any stress that may be going on. It’s all about balance!”

She says, “my favorite natural beauty product is Raw Argan Oil. It’s luxurious and nourishing and it can go everywhere — hair, skin, nails and keeps it all supple, moisturized, and dewy.”

Erika says, “the thing that makes me feel the most beautiful is meditating. It’s like supercharging my life force, getting rid of excessive thinking, and glowing from the soul out. Also, you can’t forget a good night sleep for restoration!”

Erika loves raw cacao! She says, “first thing in the morning, I mix it with Maca powder to give me focus, a boost in energy, hormonal balance, and a blissful feeling all day.”

esterinaGMeet Esterina Gentilcore! She’s a “Goddess Trainer”, Personal Trainer, and CrossFit Level 1 Trainer. Find her @refitbody

Her favorite exercise method is CrossFit. She says, “I love it because it’s “evidence-based fitness” meaning, it’s measurable, observable and repeatable data. I love numbers and more importantly, I love seeing numbers change over time. This is also why I record and communicate numbers to my clients of the exercises they perform. They don’t keep track of workouts like I do, but when they go to workout without me, they know which weights to use.”

Esterina likes it simple when it comes to beauty. She says, “I could own all the beauty products in the world, but what makes me feel beautiful is a good night sleep, a clean and moisturized face, and regular haircuts! Then layered on top of that is just the right amount of makeup to continue that fresh look (I have red undertones, so making that even is a major bonus), a little blush, mascara and some tinted chapstick!”

Esterina enjoys preparing healthy meals. She says, “I spend a lot of time thinking about food, prepping meals, cooking, reading recipes, logging my food and eating! I care a lot about what I put in my body and also my loved ones. In general, I follow a paleo structured meal plan with cheat meals planed once or twice a week.

My current favorite post workout protein shake is Progenex Recovery Chocolate Peanut Butter Smash! The carb to protein ratio helps with muscle repair and recovery. For my on-the-go snacks I love Perfect Bars & Fuel for Fire packs. I love them because they are both real food with a shelf life and taste delicious right out of the fridge.”

helenaRMeet Helena Rodas! She’s a Certified Personal Trainer and Group Exercise Instructor. Find her at @h2bhealthy

Helena says, “my favorite workout is free weight lifting because it helps me feel strong, energized, and makes my body feel and look great.”

She says, “my favorite natural beauty treatment is taking hot baths with chamomile, mint, and epson salt.”

Helena says, “I love warm water and lemon juice first thing in the morning. I like the taste, I feel hydrated, and notice the over-all cleansing effect it has over my body.”

headshot_jf2Meet Jeanne Floresca! (That’s me!) I’m a Fitness Professional, Life-coach, and EFT & Matrix Reimprinting Practitioner. Find me at @jeannefloresca or @inspireyouthful

My favorite workout is walking because I can do it anywhere, anytime, it’s easy on the body, and I spend time with my dogs in nature. I walk about an hour each day.

I do Pilates & body-weight conditioning 2x a week, and heavier weight training 1-2x a week, but leisurely walking is the backbone of my healthy lifestyle. It’s also part of my mindful practice — a walk in nature can bring back the inner-peace our spirit longs for.

My favorite natural beauty product is Tarte’s Lights, Camera, Flashes mascara because it’s waterproof, cruelty free, and free of Parabens, Sulfates, Phthalates, synthetic fragrances, synthetic dyes, and synthetic fragrance. After 12 years in the fitness industry, I finally found a mascara that doesn’t turn me into a racoon! (Problems of a sweaty girl 😉

Something I do that makes me feel beautiful is to say nice things to myself — positive affirmations and things to be thankful for — before I go to sleep. It puts me in the right frame of mind — positive, grateful, and happy. The benefits of this nightly habit are numerous. Mainly, decreased stress, improved sleep, and the manifestation of more good things in my life! 😉

My favorite health drink is kombucha. I drink a few sips throughout the day and right before bed. It helps me have a healthy gut which promotes good digestion, immunity, and clear skin.

jennKMeet Jenn Kichinko! She’s a Fitness Instructor and aspiring photographer! Find her @jennkichinko or @jennkichinkosf

Her favorite workouts are spin and Pilates. She says, “BUT, I really love any workout, as long as it’s mixed up from time to time. I’m a huge fan of anything outdoors, whether is running, hiking, snowboarding, etc.  I love doing different things so I never get bored, and I love how switching up my workouts makes me sore in places I usually don’t feel.”

Jenn likes taking care of her skin to feel beautiful. She says, “a good hydrating moisturizer and eye cream are my go-to for day to day.”

Jenn loves all kinds of food. She says, “I try to eat pretty healthy for the most part, but I definitely don’t restrict myself to anything.  Healthy during the week, and pretty much whatever I want on the weekends 🙂  And the most important thing for me is to drink TONS of water at all times.  I love my wine, but I will not even drink without having ample water next to me always.”

liviaJMeet Livia Jenvey! She’s a Personal Trainer, Yoga, Pilates, & Barre Teacher. Find her at

Livia says, “my favorite workout method is doing a mixture of exercises of yoga, Pilates, and HIIT.  With all 3 of these areas I have found that they balance my body completely as a daily workout routine.

For example when practicing yoga I am constantly in exploration of body alignment towards stretching and releasing, in doing Pilates I am strengthening my entire core body, and doing HIIT I’m building my total body strength and endurance.”

To feel beautiful, Livia says, “I love to lather her skin with Palmers Cocoa Butter Formula before bed. When I wake up in the morning my skin feels very soft and smooth and has a glowing look to it.”

Livia says, “right now my favorite post workout food/drink is a chocolate, peanut butter, avocado protein smoothie. It’s a tbsp. of peanut butter, with a scoop of chocolate protein powder, and 1 ounce of avocado blended with 10oz of water in the blender.  It’s a super delicious yummy treat I enjoy right after a good workout!”

meganAMeet Megan Alexander! She’s a Certified Personal Trainer, yoga, and Pilates teacher. Find her at @meganjalex

Her favorite exercise method is practicing yoga.  She says, “Yoga is a great way to balance out the body and compliments any other exercise method. Yoga also teaches you about your body.”

She says, “my favorite natural beauty product is Jojoba oil. I use it as a make-up remover, moisturizer for the skin, and like the anti-bacterial effects. It’s great to use before or after a workout and before bed!”

Megan’s current health craze is water! She says, “our bodies are made primarily of water. Dehydration affects all body functions, organs and the appearance of our skin. Specifically, I have a large glass of warm lemon water in the morning, then continue to drink water and teas all day long. ”

michelleOMeet Michelle Opperman! She’s the SF Regional Group Fitness Director at CRUNCH and a Master trainer for Jillian Michaels Bodyshred, POUND and Crunch. Find her at

She says, “I LOVE Yoga! Everything in life is better when I am practicing regularly. I like how it centers me and reminds how important breath is.”

Feeling bright and fresh makes Michelle feel beautiful. She says, “My favorite would be my Colorescience loose Mineral foundation Brush. I love how it evens out my skin and  feels light at the same time.”

Michelle’s favorite healthy drink is her ‘Power’ smoothie. She says, “I love throwing berries, Kale, Green Superfood powder, Chia seeds, and Raw protein Powder in my magic bullet. BEST Post workout drink ever.”

mindyBMeet Mindy Berla! She’s a Body Coach at

Her favorite workout is strength training. She says, “I try to hit every muscle group at least once per week to ensure strength, endurance and muscle definition. I do 10 min foam roll, 5-20 min warm up on cardio machine, 30 min circuit training with multi-joint and multi-planar movements focusing on isolated and functional strength training.”

Mindy says, “my favorite natural beauty products are Origins Plantscription Eye Cream and Origins High Potency Night-A-Mins. I love the fresh scent and ritual of hydrating my skin every night. It makes me feel like I am taking good care of myself. And only I can do that!”

Mindy enjoys a protein shake after her workouts. She says, “my favorite post-workout go-to is FIT365 chocolate whey protein with frozen banana, strawberries, flax, almond milk and spirulina.”

stellaSMeet Stella Sandoval! She’s a Classical Pilates Instructor and Health Coach. Find her at

Stella’s favorite workout method is Pilates. She says, “Pilates make me feel stronger, taller and aligned after a session while addressing some of my body imbalances. NO cheating here, each exercise is done with precision control while you stretch and strengthen at the same time. It’s deceptively hard therefore a few reps is all it takes.

When each exercise in the series is done right, it truly is a full body “Hard Core” workout without feeling tension.  After a good workout, I feel energized and alive without tension or stress to my joints.”

She says, “my favorite natural beauty product is Coconut Oil Body Cream by Coconut Hut Beauty. I absolutely love this product and carry it with me all the time.  It’s a thick decadent moisturizing cream with Shea & Cocoa butter, tropical oils and plant extract; organic and natural. I use it on my entire body.  My skin is soft, shiny and takes care of all dry areas with a wonderful smell of coconut. Long lasting scent everyone notices and compliments me for wearing.”

She says, “my favorite way to start my day is with a frozen acai Smoothie! Quick to make when on the run, nutritious and delicious. The acai berry is a powerful super-food packed with antioxidants, vitamins, minerals and other nutrients.  I add Protein, nuts for essential fats and chia seeds for Omega 3 fatty acids. ”

Recipe for Stella’s frozen acai berry smoothie:Screen Shot 2015-02-24 at 12.04.26 AM

  • 1 packet of Frozen Pure Unsweetened Acai (Sambazon)
  • 1/2 cup of Organic Frozen Blueberries & Raspberries
  • 1 scoop of Vega Berry Protein powder
  • 6 Almonds
  • 1 tablespoon of Chia Seeds
  • Water

tamaraFMeet Tamara Flores! She’s a Massage Therapist, EFT & Matrix Reimprinting Practitioner, and Astrologist. Find her at

Her favorite workout is a stretch & release class in her local gym. She says, “It’s a mix of yoga, Pilates, and Chi Gong. The teacher is 60 years old and I thought — I want to move like that when I’m her age! It’s also fun and meditative.”

Tamara’s favorite health product is coconut oil. She says, “I use it on everything!” To feel good, Tamara loves to journal. She says,”It’s a time for me to download and to write my uncensored thoughts down. It’s a great way to deflect a head trip!”

Her favorite health habit is juicing. She says, “I love making a juice of celery, kale, parsley, some carrots, salt, and a lot of lemon juice. I feel like it’s a little ‘miracle grow’ in me!”

TriciaKMeet Tricia Kirkwood! Fitness Instructor of

She says, “my fave workout is circuit training of cardio and compound strength exercises that incorporate weights. It’s the best way to burn calories fast and get stronger.”

Tricia says, “my favorite natural beauty product is a Lavender spray for my sheets. It makes me feel relaxed.”

Tricia says, “I’m currently obsessed with Seed and Salt in San Francisco. They have an amazing Vegan Kale Caesar with Black Eyed Peas Tempeh and their Spicy Pink Lemonade is cleansing and refreshing!”

wendyL2Meet Wendy Larkin! She’s a Master Trainer and 2nd Degree Black Belt in Kyokushin. Find her at Wendy Larkin Personal Training

She says, “my favorite workout method is interval training — a mixture of cardio and weights because it maximizes the workout intensity  in shortest amount of time.”

Wendy’s go-to natural beauty product is shea butter and coconut oil.  She says, “It’s great on dry legs and I use it on my lips too!”

She says, “My favorite drink is the brand “House” kombucha. It’s mild in taste with all the probiotic goodies. I can’t stomach the hard core kombucha. My favorite bar is Vega Sport Chocolate Peanut Butter. It’s so good! I try to mix up my sources of protein  and Vega has really tasty  vegan options.”


The products, suggestions, and views expressed by the health and fitness professionals featured in this article do not necessarily depict the views of If you use or follow any of their personal examples or suggestions — you do so at your own risk.

Remember — always listen to your body, rest when you need to, and do what feels good!

My Top 10 Ageless Living Habits Part 2

My Top 10 Ageless Living Habits Part 2

It’s been a few weeks since I published part 1 of My Top 10 Ageless Living Habits Check it out — lots of good stuff to support your ageless well-being!

The second installment was delayed because I was inspired by my new and dare I say, controversial way of being—my Bare Minimum Philosophy- which I had to share immediately! If you’re a slave to your “lists,” spread to thin from multitasking, and worried that there isn’t enough time to do everything you need to do, then you need to read this post. It’s a game changer in my book.

But wait no more — let’s get to part 2!

6. Sleep-fast like a boss!

Here are 6 reasons why you should add intermittent fasting to your ageless living habits:

  • Decreases inflammation in the body. Think of inflammation as catnip to disease – it feeds on it.
  • Decreases free radical damage — the theorized cause of premature aging.
  • Decreases weight gain which is good for your physical and mental well-being.
  • Increases insulin sensitivity reducing chronic disease such as diabetes, heart disease, and cancer.

Fasting causes hunger or stress. In response, the body releases more cholesterol, allowing it to utilize fat as a source of fuel, instead of glucose. This decreases the number of fat cells in the body… This is important because the fewer fat cells a body has, the less likely it will experience insulin resistance, or diabetes.”Dr. Benjamin D. Horne, PhD, MPH, director of cardiovascular and genetic epidemiology at the Intermountain Medical Center Heart Institute

  • Increases the flavor of food 🙂

This last one is the trick that I talked about in part 1 where you can make breakfast more enjoyable! So the longer you fast, the hungrier you are — agreed? This ravenous feeling is due to the rise of your ghrelin levels, the “hunger hormone.

Do you recall ever feeling so hungry that whatever food you ended up consuming seemed to taste like the best thing you ever ate even though it may have just been mediocre? Blame it on the ghrelin!

I fast at night—while sleeping mostly—because it’s the easiest. Most days it works out to be a 12 hour fast from 9pm-9am. I end up fasting for longer on weekends when I sleep in.

I’ve been doing intermittent fasting for about 2 years and what I’ve noticed most is yes, breakfast is my favorite meal (The hunger effect!), I wake up energized, and my weight is stable. Be mindful, just because you’ve fasted, it’s not an excuse to over-eat. I eat a normal size breakfast and my meals throughout the day are regular portions.

We’ve determined intermittent fasting is good for us, but is it for everyone? The short answer is NO. If you’re hypoglycemic, diabetic, pregnant, overly stressed, fatigued, and weak — do not fast. Know and listen to your body and get the OK from a doctor if you’re unsure.

Click here to read the many ways you can fast.

7. Move like you got ants in your pants.

Unless you’re sleeping, resting, or practicing stillness — you should be moving.

From weight gain, poor posture, muscle atrophy, inadequate blood circulation to name just a few — staying seated or even lying down too long seriously ages and damages the body.

A book to check out is Sitting Kills, Moving Heals by  Dr. Joan Vernikos former director of NASA’s Life Sciences Division. She likens the ill effects of prolonged sitting to that of the  accelerated aging and body deterioration of astronauts while in space due to the lack of gravity. Sitting or laying down for a long time mimics these effects because of the lack of interaction between the body and Earth’s gravity.

Develop an attitude of “I like to move!” When you have a choice, always choose to do the thing that will make you move more. Take the stairs. Ideally, don’t sit for longer than 20 minutes at a time. You can simply stand up and then sit back down if you like, but don’t just sit continuously.

I work mostly from home in front of a computer for hours at a time so I break it up with 4 jump squats and a 10-second whole-body isometric contraction (Think “Arnold” pose — flex all the big muscles in your body at one time and hold it!) every 20-30 minutes. When I stand up, I do my little routine, and then sit back down.

My mom is retired and though she does move quite a bit—gardening, dancing, and babysitting her grandchildren—she finds herself sitting a lot in front of the TV. I’ve got her standing periodically and doing 10 jumping jacks before she sits back down again.  (Go mom!)

This movement attitude then becomes a lifestyle that promotes your ageless well-being. This year I started a “movement promise” of being active 300 days out of 365 days. It’s not too late to do the same!

Also, never stop practicing your squat!

With almost every activity in life, you end up doing a squat. Think about it… When you sit in your car, on the toilet, when you want to lift correctly, and so on. You never want to lose your ability to squat because it’s key to your independence!

The best way to learn how to squat correctly is to do squats facing a wall. Bring your toes to the wall, almost touching, then sit down. Stay looking straight so you learn to keep your torso up. Sit as low as you can go then hold the seated position for 5-10 seconds and repeat. Great for butt, legs, and core.

The best way to learn how to squat correctly is to do squats facing a wall. Bring your toes to the wall, almost touching, then sit down. Stay looking straight so you learn to keep your torso up. Sit as low as you can go then hold the seated position for 5-10 seconds and repeat. Great for butt, legs, and core.


8. Seriously, take a chill pill.

When you’re not moving — relax. You can’t be “on-the-go” all the time. It’s a recipe for burning out and aging badly.

Relaxation helps decrease stress levels, normalize hormones, and aids in cell repair to name a few of its benefits. Here are my favorite ways to wind down…

  • Meditate
  • Doodling zentangles
  • Walking in nature
  • Snuggling with my furbabies
  • Reading
  • Netflixing
  • Deep stretching
  • Getting massages
  • Napping & sleeping

9. Listen to your bio-feedback.

Your body is always talking to you in her own way. Your body reactions are her “lexicon.” For example, you can look at your skin, nail, and hair condition as a type of bio-feedback informing you about your stress levels, hormone balance, and diet.

A bio-feedback you can notice easily is how you react to food. Become aware of your body reactions 1-2 hours after eating. Are you sleepy or energized? Are you bloated, gassy, or uncomfortable in any way? Is your skin itchy or are you coughing? Are you angry or happy? The food you eat can make you feel all these things.

This food awareness and body feedback technique is part of the intuitive eating method I teach my clients. Not only do they see amazing results from eating this way—from losing weight to no longer needing digestive aids—they are empowered by their growing knowledge of their body.

Once you become aware of your own body—how it reacts to certain conditions—you are one step closer to better health. The next step is to heed her reaction and make the appropriate changes.

It’s second nature for me to listen to my body. I’ve been seriously listening to her for over 10 years. Embarrassingly, I ignored her for 30 years. But, that’s OK. I’m making up for it now and because of our timeless way of being, we know — it’s not too late.

10. Say kind things to yourself before you go to sleep.

Sleep is essential for optimum health. It is during sleep that your body repairs and reenergizes itself. For some people, going to sleep can be difficult.

I have struggled with insomnia for almost 20 years. I’ve learned to embrace certain parts of it—the fact that I’m being taught a lesson—that this is a bio-feedback telling me something is amiss.

Anyhow, one method that I’ve been doing for several years to make sure that I get a good night sleep is to say kind things to myself before bed time. I’ve found this technique reduces stress and relaxes the mind and body aiding in better sleep.

Going to sleep with a positive and grateful attitude helps you wake up with a positive and grateful attitude. Studies have shown positive thinking and being grateful as markers of people who are happier and healthier.

Simply, while lying in bed getting ready for sleep, I say a few things that I’m thankful for and positive affirmations about myself. Not only has this nighttime habit helped me to sleep better, it’s made me a happier person.

I hope you found my ageless living habits informative. Try them out, make them fit into your lifestyle, and create good habits for a long life.

If you want to learn more tips & techniques to living a healthy, happy, and ageless lifestyle check out my book, How to be Happy 99% of the Time. It’s filled with lifehacks — insightful and to the point information to get you living your best life.

Tweet it like you mean it!

I know when to move and when to relax. I'm in harmony with my body's needs. Click To Tweet

If you need help in personalizing a health, fitness, and beauty program for you, then check out my life-coaching services.

Your coach,




My Top 10 Ageless Living Habouts Part 1

My Top 10 Ageless Living Habits Part 1

We develop our habits daily. The everyday stuff we repeat are the practices we cultivate. From the thoughts we think to the actions we take — we are always furthering these ways of living.

Repetition is key in creating a habit. After doing something over and over, the habit is formed and then becomes part of our everyday routine. At some point, the habit becomes so engrained in us that we do it unconsciously.

Some of our habits are good and some are not. Here are 10 of my positive daily habits that I would love to pass on to you because they support ageless living – a life about optimal health, mind-body-spirit coherence, and exuding a timeless way of being. If you like my habit suggestions, do them as often as you can and turn them into your daily practices!

1. Get into the habit of thanking your lucky stars daily!

Every morning—before I’m out of the bed—I give gratitude. I say thank you for whatever comes in my groggy head. It could be yesterday’s events or thinking good thoughts for the coming day. Either way, I say at least 3-5 things I’m grateful for. Last year, I also made it a point to do this before I touched my cellphone because there came a time when I started to reach for my phone first.

Practicing gratitude daily puts you in a good mood, gets you smiling, and motivated to participate in your day.

2. Begin a routine of eating breakfast you love.

I do believe breakfast is the most important meal of the day. Some people may argue and don’t get me wrong, eating throughout the day is just as important, but breakfast has a few things going for it that make it a little more significant in my eyes!

Top 3 reasons to eat a breakfast you love:

  • It jump-starts energy production. During sleep your body is fasting which slows down your body’s energy-generating process because you don’t need much. But, when you wake up, you want energy production to get going because you got stuff to do. Eating breakfast initiates this process. It gets your digestive system going which revs up your metabolism.
  • Eating breakfast puts you in a better mood than if you didn’t have breakfast. One word – hangry. Eat a breakfast you love and not only will you be energized, avoid hunger-pains, you will also feel amazing. The act of providing yourself with a tasty and nutritious breakfast could also be viewed as a type of self-love—showing how you prioritize your well-being.
  • Eat a breakfast you love and steer your day to be more positive. It’s like the saying, “Start off on the right foot!” because if you start the day off right and it’s more likely to go right.

Having a good breakfast supports an ageless lifestyle by providing you with usable energy,  a good mood, and directing your day towards awesomeness!

The breakfast I love consists of 1 Paleo pancake, 2 eggs, berries, with maple syrup, and my bulletproof tea. Eating this breakfast daily makes me healthy, happy, and ready for my day. I also learned a trick about breakfast—making it that much better—but I’m saving that nugget for part 2.

3. Put coconut oil on every thang!

Eat virgin coconut oil because it boosts your immune system. When you consume coconut oil you are providing your body with essential nutrients such as a healthy source of saturated fat and lauric acid, the most important essential fatty acid in building and maintaining a healthy immune system.

Put coconut oil on your face and body for ageless and acne free skin. Coconut oil has antioxidants to help prevent aging from free radicals. The anti-bacteria properties of coconut oil help the face stay clean from bacteria that can cause bumps, pimples, and acne.

By ingesting and through topical application, coconut oil also helps hair, skin, and nail health. Coconut oil-pulling improves gum health, kills bacteria, and freshens your breath.

I eat 1tbs of coconut oil every day in my bulletproof tea (also with 1 tbs of grass-fed unsalted butter). I use coconut oil straight from the jar as my body lotion and face moisturizer every other day. The other times I will use olive oil, argan oil, or almond oil (only for body). I also mix them together.

For example, if I see a little redness on my skin because of an irritation or potential pimple, I combine olive oil and coconut oil together and then the next day my skin is back to normal. I oil-pull with coconut anytime I feel a sickness coming on — sore throat, cold, or even extreme tiredness.

4. Jump on the bandwagon of organic or bust!

The hype is legit. There is a difference between foods sprayed with toxic chemicals and foods not sprayed. There is a difference between meat from animals fed on a GMO corn diet and those that are not.

MIT professor Stephanie Seneff declared, “At today’s rate, by 2025, one in two children will be autistic.”

She claims autism closely mimic those of glyphosate toxicity. Glyphosate –- the key ingredient in Roundup the weed killer — is used in the farming of corn, soy, and wheat.

Products made from food sprayed with Roundup (and genetically engineered foods made to withstand Roundup) such as bread, pasta, cereal, or drinks and candies sweetened by corn syrup add to the levels of glyphosate in the body.

Let’s just look at this logically -– if kids are getting messed up from this -– what is happening to adults?

While Monsanto insists that Roundup is as safe to humans as aspirin, Seneff and Samsel’s research tells a different story altogether. Their report, published in the journal Entropy1, argues that glyphosate residues, found in most commonly consumed foods in the Western diet courtesy of GE sugar, corn, soy and wheat, “enhance the damaging effects of other food-borne chemical residues and toxins in the environment to disrupt normal body functions and induce disease.”

So increased glyphosate in the adult body  worsens any other food chemicals that are inside all the processed and non-organic  foods you’re eating. Then it disrupts normal body functions.  Think for a minute all the functions your body does to keep you alive and healthy—from turning food to energy, regulating blood, rebuilding cells, and so forth. You don’t want to throw a wrench in that finely-tuned clockwork system. To top it off, elevated glyphosate can bring about disease.

MIT professor Stephanie Seneff has sent the memo. Listen to your own gut instinct and get in the habit of reaching for the certified organic label when it’s available.

By the way, what do you think is happening to the insides of cows, chickens, and pigs who eat genetically modified corn, or wheat and soy which were sprayed with Roundup?

5. Introduce yourself to the 80/20 lifestyle.

The 80/20 health & fitness rule basically means a “B” effort will keep you kosher. Anyone who has ever tried to give 100% percent to anything knows the difficulty. For example going organic and grass-fed 100% of the time is pretty much impossible — unless you never eat out again.

With the 80/20 lifestyle, I am able to succeed in eating healthier. I choose to only buy and cook organic foods in my home and then throw caution to the wind when I eat out. And, I try to eat out only 20% of the time.

Our reality is what it is; we can’t avoid every bad thing in the world. As in all things, control what you can which are your thoughts and actions. Also, when it comes to mindful eating, do as I do and  bless your food.

I believe our words have an impact on the food and how our body accepts them. Think of it like the placebo effect where your mind has the power to create a more favorable outcome for you. If you believe in the power of positive thinking, then blessing your food should be a no-brainer. It’s basically thinking good thoughts about what you’re eating!

Want proof that what you “think” about your food matters and how your body reacts with measurable biological changes from said thoughts? Watch the “Milkshake Experiment.

The researchers explained: “The effect of food consumption on ghrelin may be psychologically mediated, and mindset meaningfully affects physiological responses to food.”

By the way, you can also apply this principle to your fitness, beauty, and self-care routine. Take care of your needs 80% of the time and realize the ease of ageless living.

If you’re eager to learn more tips & techniques to living a healthy, happy, and ageless lifestyle check out my book, How to be Happy 99% of the Time.

It’s filled with lifehacks — insightful and to the point information to get you living your best life. I’m living proof it works because in the book I share what I do on a day-to-day basis to have optimum health and happiness. Develop good habits now and enjoy a brighter future!

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I develop good habits to support my health and well-being. Click To Tweet

If you need help in personalizing a health, fitness, and beauty program for you, then check out my life-coaching services.

Your coach,


Now go read part 2!


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EFT for Kids: Emotional Awareness is Good at Any Age

This is not my normal kind of post, but I thought you guys would like it =)

Watch the video and learn EFT. It’s so simple — a 5th grader can do it! (And thank goodness!)

EFT (emotional freedom techniques) is a self-help and healing tool developed by Gary Craig. Simply, EFT is the fastest way to deal with emotional problems.

EFT is similar to acupuncture. It would not be far off to say that EFT is emotional acupuncture. Both use the Chinese energy meridian system, but instead of needles, EFT uses finger tapping.

EFT brings its user “emotional freedom.” In a short amount of time, EFT can get someone unstuck from feeling negative emotions.

‘The cause of all negative emotions is a disruption in the body’s energy system.’ – Gary Craig

By tapping on the energy meridian points, one is able to discharge the intense emotion that is causing the energetic disruption.

How is EFT relevant to kids?

Young people get stuck in negative emotions just like adults. In Mrs. Arroyo’s class, the students call this their “big feelings.” She has empowered her students with various life-tools to deal with their “big feelings.” Specifically, her school uses – The Toolbox Project – a program meant to build children’s resilience, self-mastery, and empathy for others. EFT fits seamlessly with their curriculum.

Self-awareness and emotional-awareness are life skills that many adults wish they possessed. Imagine if they learned this in their early schooling – would their lives have been different? What would the world look like if it was inhabited by more emotionally aware people?

EFT is smart for kids because “emotional awareness” is just as important as math and reading.

EFT can help children deal with the pressures of growing up. Things such as the stress of school, making friends, and family tension can disrupt up their world, making them possibly believe they are not good enough, no one loves them, and that they will amount to nothing.

This may sound dramatic, but recall your own childhood experience — how fragile were your belief systems back then? We know of life’s growing-pains. Suppose we were equipped with a tool to make some of our experiences less traumatic? How would our lives have changed?

Sadness, anxiety, anger, to name a few afflict children. Many times, children don’t share these feelings with adults. Unnoticed and unchecked, these intense emotions can disrupt a child’s life. EFT can support a child’s well-being, helping them to be more stable, productive, and happy.

Researchers from the University of Cambridge and the MRC Unit for Lifelong Health and Aging have analyzed the link between a positive adolescence and well-being in midlife.

It’s great to see science behind this stuff, but really – it seems elementary.

Children who know how to work with their “big feelings” grow up to be adults who know how to deal with their “big feelings.”

How could you have used EFT when you were a kid? What memory—emotion—would you have made better for yourself?


Be Successful with Your New Year Resolutions by Getting to the Heart of the Matter

Most people do New Year Resolutions wrong because they don’t focus on their real problems. I propose that instead of rehashing the trite New Year resolutions we’ve had in the past, with this coming year, we ought to get to the heart of the matter – healing ourselves first.

Only through our personal healing will we be successful at achieving, attaining, or acquiring that which we truly wish for ourselves. This could mean anything from health to romance.

Before we can have our ideal weight, dream job, soul-mate (whatever your New Year resolution may be), we need to address the deeper reason why such a thing has eluded us thus far.

For example, a person might have a New Year resolution of, “I will lose 20 pounds this year.” First, such a promise is destined to be unsuccessful because there is no accompanying action plan. A better declaration might be, “I will lose 20 pounds this year by following the Paleo Diet and working out 2x a week.” This resolution is a bit better than the original because the person has an idea of how they will go about achieving it, but in my long experience as a fitness professional, at some point, this too will flop.

The reason it will fail is because I believe neither food nor weight is the problem. It is much deeper than that.

The difficulty lies within the person’s belief system and past experiences which continue to cloud their judgement.

These factors play into every thought, decision, and action. Therefore dooming their well-intended promise.

There are many reasons, be it limiting self-beliefs and / or past traumatic experiences that are causing this person in our example to eat excessively. Abuse of some sort is a very real reason many women have weight and self-image issues. Whatever the ordeal, this is the sense behind much of their actions  preventing them from seeing real success with weight loss or getting healthier.

In this example, to get to the heart of the matter the person needs to find out what happened in their past that made them turn to food for comfort and then they need to heal that part of them. Also, they need to create new beliefs that will help them make better choices when it comes to food and their health in the future.

It’s true that some people have genetic precursors that may bring about poorer health. But, in many instances — especially the older you get — the less your genes matter and the more your lifestyle choices will affect your overall health.

So then, one must ask themselves:

Why do I make poor choices when it comes to my health when I know that I have “such and such” in my family genes?

What is really influencing my actions — shadowing my every move — where I end up not doing what is best for me?

When the heart of the matter is addressed — that being the main reason behind the destructive behavior — the unwanted symptoms (being over-weight, unhappiness at work, loneliness, etc.) will work itself out.

By healing their personal beliefs and related past experiences, people will fall into their ideal weight, find their true companions, and start doing more of the things they love because now their thoughts, decisions, and actions support these goals. Whereas before, they would basically self-sabotage — without wanting or meaning to of course.

Healing ourselves is not an overnight process. Since many of our “hurts” have been around for decades, there are many “legs” as it were that are holding up our table of issues. But, if we want to be successful at any New Year resolution or life for that matter, healing ourselves should be our primary goal.

If you decide to get to the heart of the matter of your personal issues here is a 5 step action plan to get you on your way.

1. Make a list of the things you wish you could change about yourself.

2. Write out the reasons why you think you don’t have those things.

  • What choices did you make in life or continue to make that prevent you from having _________________?
  • What kind of beliefs do you repeat in your head that stop you from getting _________________?
  • How old were you when you decided you could never have _________________?

3. Take those “reasons” and get to the heart of the matter.

Write down what happened in the past that contributed to you creating a limiting belief  which altered your behavior in some way to lead you to your current situation.

What moment — little or big — can you remember where after it happened, it tainted every decision you made about life or something in particular like men, money, or your self-image?

4. Find people you trust to help you.

Seek out people who you believe suffered the same trauma, experienced a similar block, and / or limiting belief, and somehow overcame it. Then, do the same thing.

We are all unique, but many of our experiences are similar — there are people who have gone through what you went through. Reach out to them, read their memoirs, and learn how they changed their lives for the better. Then follow their example.

Connect with a healer — therapist, life coach, EFT or Matrix Reimprinting Practitioner (like myself) — to help you get over your challenges.

5. Put in the work of healing yourself.

Self-analysis and basically “owning your sh*t” is hard work. Unearthing deep buried pain is a messy business, but once you have done your self-healing, you will find New Year resolutions more easily attainable and life more fulfilling.

Tweet it like you mean it!

This year I'm getting to the heart of the matter and healing it. Click To Tweet

If you need help achieving your life goals — someone to help you get to the heart of the matter — then  check out my life-coaching services.

I wish you a Happy New Year and blessings of love, peace, and joy!

Your coach,




Featured image courtesy of

bone broth

Bone Broth for Healthy Bones and Ageless Skin

One word — collagen

Collagen is in the gelatin that forms when bone broth cools. It is derived from slow-cooking animal bones and connective tissue. Collagen is a main building block to bones, ligaments, tendons, cartilage, and your skin.

Bones decrease in density as we age and can lead to osteoporosis. Connective tissue can deteriorate through wear and tear, stiffen from loss of water, and can lead to osteoarthritis. There are also other age-related diseases that can affect your bones, joints, and tissues.

Skin ages because of internal and external factors. The internal factors are atrophy of the skin from the loss of collagen, breakdown of elastin (protein that helps skin retain its shape), and dehydration. The external factors are the environment (sun, wind, pollutants, etc.) and stress.

When you drink bone broth you are giving yourself the collagen your bones, connective tissues, and skin need to stay healthy, strong, and ageless.

You will also maintain bone density and connective tissue strength with walking and strength training. Do it all — including drinking plenty of water —  and be proactive in keeping your ageless lifestyle.

Two words — chondroitin and glucosamine

Chondroitin sulfate and glucosamine are natural elements found in connective tissue. Think of these as the “food & water” to your joints. As you age, your body’s ability to make these substances may lessen, so supplement with natural bone broth.

Hella words — calcium, magnesium, potassium, phosphorous, glycine, proline, and arginine

Calcium, magnesium, potassium, and phosphorus help build sturdy bones. It is important for post-menopausal women to keep these substances in balance to keep their bones and posture ideal.

Glycine, proline, and arginine are amino acids that have anti-inflammatory effects keeping the body well and disease free. Think of inflammation as catnip to disease and pain — they thrive under such conditions.

Inflammation happens when the body is injured or has an infection. Consuming foods such as wheat, processed, and fried foods also promote inflammation within the body.  Drink bone broth to fight inflammation.

What else is bone broth good for?

  • Bone broth supports a healthy immune system.

  • Bone broth is a hydrophilic colloid, it “heals and seals,” improves digestion, and gives you a healthy gut.

  • Bone broth has glycine, which can have calming effects on the body to help you relax and sleep better.

  • Chicken broth fights the common cold. It contains cysteine, an amino acid that thins the mucus in your lungs so you get well faster.

  • Gelatin from bone broth is key to healthy hair and nails.

No doubt about it, bone broth is a super food!

Is all bone broth the same?


Ideally, you want to make your bone broth from organic, grass-fed, and pasture-raised animals because it is healthier. CAFO (confined animal feeding operations) animals are  widely known to eat questionable  food, are loaded with antibiotics, and subjected to  unhealthy living conditions.

Also, store-bought broth or “stock” is not the same as you can see from the lack of gelatin when cooking with it . (If it don’t jiggle like jello — it ain’t the same thing!)

My cookbook

In 2012 I wrote my first cookbook — Paleo Traveler: Old World Recipes Flipped Neo-Paleo. It has 50 recipes of soups and stews that are super nutritious and delicious.

At the time I wrote the book, I was in my infancy in learning how to cook Paleo meals. I wanted to transform my mom’s cooking into Paleo approved recipes. I also wanted it to be “easy” enough to use for a newbie such as me and so I said in the book, for a quick substitute, use store-bought broth.

Now that I’ve cooked for a few years, I totally recommend making your own because it is much more beneficial. With that said, many times I end up using both.

If I don’t have hours and hours to cook, I put organic broth along with grass-fed, pasture-raised meat and bones and cook them together. The longer you cook them, the better. This method can still produce the healthy gelatin your body needs!

Tweet it like you mean it!

Bone broth does a body good! Click To Tweet

If you need help creating a health & well-being lifestyle then check out my life-coaching services.

Your coach,


And here’s Dr. Mercola making chicken soup. =)


organ meats

Lipoic Acid and Organ Meats for Health and Longevity

Our body has several biological rhythms. These rhythms reflect the internal physiological changes in the body. A women’s menstrual cycle would be one of them. Another is the circadian rhythm.

The circadian rhythm is an internal cycle of bodily functions that occurs within a 24-hour period. It includes your sleep/wakefulness cycle, body temperature, hormone secretions, blood pressure, digestive secretions, levels of alertness, and reaction times.

The circadian rhythm is also know as our biological clock. Here is an example of a 24-hour human circadian rhythm. (Every person is slightly different.)


As we get older, this cycle changes and “breaks down.” Certain natural processes don’t work as well as they should. These changes in our physiology can affect our mood, energy level, sleeping pattern, and overall state of health. And yes, changes is our circadian rhythm will also affect our menstrual cycle.

“There also is accumulating evidence that circadian disruption increases the risk of breast cancer in women, possibly due to altered light exposure and reduced melatonin secretion.” – Baker FC, Driver HS., Human Sleep Research Program

A recent study published in the Biochemical and Biophysical Research Communications journal by the Linus Pauling Institute at Oregon State University implies lipoic acid may reset and synchronize our circadian rhythms, or “biological clock.” These findings are supported by the National Institutes of Health, and the National Center for Complementary and Alternative Medicine.

Lipoic acid is essential in certain biological activity. Think of it as a “helper molecule.” It aids in specific enzymatic processes that keep us balanced and healthy.

“Almost one-third of all genes are influenced by circadian rhythms, and when out of balance they can play roles in cancer, heart disease, inflammation, hormonal imbalance and many other areas, the OSU researchers said.”

Lipoic acid can be found in most foods, but slightly higher in organ meats and green leafy vegetables like broccoli and spinach. Even then, the amount of naturally occurring lipoic acid in food is minimal so it’s a good thing that it comes in supplement form.

If you plan on chowing down on organ meats (heart, liver, kidney, etc.) you will want to make sure it’s from organic, grass-fed, and pasture raised animals because it is much healthier. Remember, some of these organs are part of the waste & clean up system of the body so it’s best not to ingest offal meats from CAFO (confined animal feeding operations) farms where you don’t know the diet, drugs, and unhealthy living conditions the animal was subjected to.

Organ meats are a dense source of nutrients. Aside from lipoic acid, offal meats are a great source of protein, omega fats (for mood and age-related diseases), choline (for brain and nerve function), CoQ10 (for energy production and heart function), Vitamin E (for tissue repair and free radical damage), and trace minerals just to name a few.

Add lipoic acid and organ meats to your regular eating and support your healthy circadian rhythm and enjoy a timeless body. Now who’s in the mood for liver and onions?! =D

Tweet it like you mean it!

I pay attention to the rhythms of my body. We are in harmony. Click To Tweet

If you want help creating a healthier lifestyle, then checkout my life-coaching services.

Your coach,