Condense Your Core

Your core is defined as the part of the body between the shoulders and knees. Your core is the stabilizer for your body, hence why it is so important to not only keep itstrong but aim to make it stronger.

Having a strong core is a preventative measure to maintain a healthy posture, flexibility and mobility within your body and every move that you make. These include things such as sitting in a chair, picking something up off of the floor or simply standing still. As normal as these movements seem, you may not realize how much you rely on your core until said movements are suddenly difficult or painful.

Below are several core moves, some easy and some more difficult, to practice and build strength.

Core Circuit

(30 sec X5)  For each exercise, hold for 30 seconds or more. Practice often and hold the pose for longer each time!


Planks strengthen and tone your whole body. This move will stabilize your core, strengthen your lower back and create powerful shoulders.

Plank Pose (Phalakansana)

Hand Planks

For hand planks, keep your abdominals tight, your arms and legs strong (but not locked) and your head and neck straight.








Tip: For forearm planks, the hold is the same but instead of using your wrist and hands, you support yourself with your elbows and forearms at a 90 degree angle. You can also do side planks on your elbows and one arm at a time.

Alternating Arm Planks

A play off of the original- alternating arm planks have all the benefits of planks while concentrating on one arm at a time and therefore sculpting a leaner stronger arm.




Boat Pose (Paripurna Navasana)

This pose can be done as illustrated in either photo.  Both poses strengthen your abdomen, hip flexors and spine. This pose also stimulates your organs and helps relieve stress.



Bridge Pose  (Setu Bandhasana)

Bridge pose builds your core and lower body. This pose energizes your whole body along with lengthening and strengthening your spine.







Wheel Pose also called Upward Bow Pose (Chakrasana)

Wheel pose is an intermediate yoga pose and also an inversion pose. This pose strengthens your back, arms and legs.

Tip: For a deeper pose, move your hands and feet closer or even try this hold on your tip toes!




Superman Pose  (Viparita Shalabhasana)

Besides feeling great, the superman pose does great things for you. When you move into a superman pose, you are using and flexing the three muscles that surround your spine, also known as erector spinae.

These muscles are so important for flexion of your spine and neck, and by doing supermans, you develop strong muscles that later down the line can help prevent problems with your posture or injuries in your spine.

Correctly preform supermans by laying face down, on a towel, yoga mat or otherwise comfortable surface, outstretched.

Flex your body and stabilize your arms and legs by lifting them off of the ground and holding them perpendicular to the floor and then come back down to your starting position.

Hold for as long as you can or “pulse” by lifting and lowering several times.


For extended core and abdominal training, come to table top and then extend your right arm and left leg. Hold and then pull both your arm and leg into your chest. Repeat 20 times on this side.


Then repeat on the other side..



With persistence and consistency, these moves are almost effortless. Core workouts are essential and aid your body in so many ways. Make sure to add this workout into your weekly routine and watch for a core series with an exercise ball to come!

4 Reasons You Should Add Spice To Your Life

Cayenne pepper, most commonly used in its powdered form, is a very spicy addition to any meal. On the Scoville Scale (the scale that rates the potency – spicy heat – of peppers) cayenne pepper rates in the middle at 30,000-50,000 heat units.

Native Americans have used cayenne pepper in their food and medicines for over 9000 years. I prefer cayenne to other hot sauce types, as it has a kind of heat that enhances flavor without sacrificing taste.



1. Cayenne Pepper contains vitamins E, C, A, and B6, potassium, riboflavin, and manganese.

2. Cayenne Pepper is full of capsaicin. Various health benefits are attributed to the capsaicin found in cayenne peppers such as cinching your waistline. It can also be used topically for pain relief.

3. Cayenne Pepper helps produce saliva.
Having the correct amount of saliva is important to digestion and maintaining oral health.

4. Including cayenne pepper into your meals, especially breakfast, lessens your appetite throughout the entire day. Boost your metabolism and burn excess fat by consuming it daily.


A little cayenne pepper packs a lot of heat in recipes and even more in sauces. Adding this spice to your meals is very easy and surprisingly delicious.

Cheesy Eggs

Start your day with eggs! Eggs are full of protein and mine have a little extra “kick” that is sure to give your morning an added boost. 20160528_111030 (1)


7 eggs, scrambled

1 cup sharp cheddar cheese, shredded

¼ teaspoon cayenne pepper

1 tablespoon butter


Scramble your eggs in a bowl and add the cheese and cayenne. Mix well.

Add butter to a frying pan on low to medium heat, pour in egg mixture and cook slowly to texture of preference.

Sweet And Spicy Carrots


Sweet And Spicy Carrots

  • 4 carrots, skinned and chopped into rounds
  • 1 cup 100% orange juice of choice
  • 1 tablespoon honey (or vegan preference)
  • Pinch of ginger
  • Pinch of cinnamon
  • Pinch of cayenne pepper

In a small sauce pan on medium/high heat, simmer all the ingredients together until the juice evaporates and the carrots are soft, or about 20 minutes


 Like this recipe? Check out my other books, and watch for more to come!

Want a paperback copy? Reply in the comments and I’ll send you one!

Tip Tuesday


For a “freshness” boost, add a splash of vinegar to your load of laundry while it is in the washer. Just a splash! It will help cut undesirable scents and also helps reduce static cling!






10 Reasons To Use Coconut Oil Everyday

When was the last time that you had an amazing go to substance that was natural, economical and had countless uses?  Coconut Oil! Once you start using this, you will see what the hype is all about and want it on hand all the time too.

 As a natural moisturizer

Coconut oil is great for your skin and as natural as it gets. Make sure to only use a small amount to start until you get used to it

 Coconut Oil as a makeup remover

Using this oil to remove your makeup works great and will moisturize the sensitive area around your eyes as well

 Sunscreen of SPF 4

Coconut oil has a natural SPF of 4 and therefore acts as a (low) sunscreen

 To help rid your hair of frizz

Rub a dime sized amount onto your hands and then run through your hair while it’s damp


Smear on your lips for a great moisturizer and natural chapstick

 Allergy Reducer

Rub oil on the inside of your nose to help decrease symptoms from allergies

 To Cook

This oil has a high smoke point and is great to use in recipes for cooking and baking alike

 Use on your hands to reduce dry skin and on cuticles to increase nail growth

Oil used sparingly on your hands creates a great defense against dry skin and helps your nails grow

 For dry heels

Before bed – apply a substantial amount of coconut oil to your feet and then cover them with socks. Your feet will feel smooth and silky in the morning

 As a shave cream and an after shave

Coconut oil creates a smooth feel and because of its moisturizing properties, it is great to use pre and post shave 


With these uses and so many more, coconut oil is a daily staple. Coconut oil is easily found online and in stores everywhere. If you haven’t tried using this oil yet, make today the day!

5 Workout Tips For The Beginner

Working out is great for your mind, body and soul, and my favorite stress reliever. If you don’t have a regimen or want to get started, this can be a great way to go.

Tip 1: Stretchimages

Make sure that you feel limber each day – especially if you are working out or feeling tight. Neck, back, and core moves are a great start. Even leaning side to side and twisting can help. Keep everything moving each day for an all over good feeling in the body.

Tip 2: Walk

imagesWalking starts young and continues into old age for most of us. If you start taking a walk daily, it can be such a great way to get into the rhythm of a daily can even be a great workout in itself. Long distance treks on flat land and getting in some hilly walking or hiking is great too. You use different muscles for each movement and are sure to start scorching some calories.

Tip 3: Body Weight Workouts

Body weight workouts are a must, even for runners or lifters. When you are starting out, body weight workouts begin to train your muscles and prepare them to be used on a regular basis. Planks, push ups, squats and lunges are some of the best moves. Watch for my body weight circuits to come out for some great routines!

Tip 4: Stop If It Hurts

In my opinion, there is no validity to the phrase, “No pain, no gain,” so just don’t. I am all for pushing yourself and setting goals but if you are hurting or just feeling wiped out, call it a day. You can (and should) come back tomorrow to give it another try.

Tip 5: Be consistent!

With work, schedules, life, relationships, friendships, kids, events and the daily’s, life is busy! It can be such a struggle to find time for the necessities of life much less adding in time to do something more or different, but for a workout, you just have to! Making time for activity in your day, whether it be a walk or a full hour in the gym, is essential. Keeping on the move and staying active is so important. Consistency is the most effective way to create a workout pattern in your everyday.

Final Thought

The most important part of staying active is to move in ways that you enjoy daily. Do what feels good and makes you happy. That way you can be consistent with it and it will feel like you were always a regular when it comes to working out. Good luck!

Orange Chicken

My take on orange chicken is sweet with a hint of spice and just delicious!

Orange Chicken12647471_787663951361416_5689343526242293921_n

1 tablespoon olive oil

4 chicken thighs, diced


1 cup orange juice

3 heaping tablespoons honey

¼ teaspoon ground ginger powder

¼ teaspoon cayenne

½ teaspoon apple cider vinegar

⅛ teaspoon sesame oil

½ teaspoon ground garlic powder

Place diced chicken and tablespoon olive oil  in a frying pan and heat on medium until white and fully cooked, or about 10 minutes.

Mix the rest of the ingredients in a bowl until well incorporated and add to the pan. Cook about 20 minutes on medium until the sauce has thickened and serve with a side of rice and your favorite vegetable!