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Move, Set Limits and Avoid Holiday Weight Gain

Move, Set Limits and Avoid Holiday Weight Gain

The holidays are a magical time spent with family and friends and loved ones. Precious moments that will be frozen in time. Thanksgiving is honestly one of my favorite holidays, but I can have the tendency to ” over do it”. We all can, AMIRIGHT? Thanksgiving is the start of a month long celebration and according to this article people have the tendency to gain between 1-5 pounds during that time. We all have holiday parties and multiple “friendsgivings” to attend which can unfortunately lead to a little extra love around the middle. Now, with that said I want all of you to enjoy your holiday gatherings and indulge, but I also wanted to share some health tips from my friends at Baptist Health South Florida to help you seamlessly float through this holiday season like the god or goddess you are.

Amy Kimberlain, a registered dietitian and certified diabetes educator with Baptist Health South Florida says: “The key is having a plan so you can avoid gaining weight. Just like the football teams who play games on Thanksgiving Day, having a game plan going into the holiday season that’s full of food-centered events can help avoid the trap ojf gaining weight this time of year.” Ms. Kimberlain also says portion control and moderation are the keys to success. Focus on filling your plate with salad and fresh vegetables and turkey before filling up on starchy vegetables, filling casseroles and all the wine you can handle.

Want a few tips to help you get through the next couple of weeks without adding to your waistline?

  • Eat beforehand. A small, nutritious snack before the party will help take the edge off your appetite and allow you to resist hors d’oeuvres, reserving calorie intake for the meal. I love having a bowl of oatmeal or a banana with peanut butter.
  • Set limits with yourself. If you’re invited to multiple holiday events, plan to eat a small portion at each one. Or, limit the number of events you attend, reducing the amount of times you’re presented with opportunities to overeat. Only accept invitations to those “can’t miss” events. It is hard to say no…I get it, but you do not have to say “yes” if you don’t want to.
  • Don’t linger around the food table. Move to another location that is less tempting. If I see it…I eat eat. All the yummy holiday food is tempting. Try to not have an hour long conversation next to the Hors d’oeuvres.
  • Maintain an exercise schedule. Try your best to keep up with regular physical activity, Ms. Kimberlain advises. Ten minutes of exercise is better than none. Make sure to fit in a workout the day of a party or event. Grab a friend and go for a walk, or schedule an exercise appointment with yourself, whatever works best for you.

For more fabulous tips from our friends at Baptist Health South Florida make sure to check out this post.  And remember:“Holiday time does not need to be synonymous with weight gain,” Ms. Kimberlain said. “A holiday season free of gaining weight is attainable, especially if you spend less time focusing on food and instead embrace the time with family and friends.” Enjoy the celebrations, enjoy the days with those closest to you and a very happy holiday season to you and yours!

Your Body Shape and Your Health With Baptist Health South Florida

Baptist Health South Florida

Apple. Banana. Pear.  I am not talking about your favorite fruit. In today’s post, I am talking about body shape and your health. According to this article from Baptist Health South Florida, overweight or obese people with a concentration of belly-fat are are at higher risk for obesity related diseases such as: diabetes, high blood pressure and coronary artery disease.

Abdominal obesity or “apple shape” can elevate your potential disease risk and can be calculated by measuring your waist circumference. If you are a man whose waist circumference is more than 40 inches; or a non-pregnant woman whose waist circumference is more than 35 inches, according to the U.S. Centers for Disease Control and Prevention (CDC), you may be at risk of encountering one or more of these diseases.

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9 Ways to Spring Clean Your Fitness in 2017 With StellaValle

9 Ways to Spring Clean Your Workout

It is that time of year again to dust off your gym bag and get those summer bodies in check! The StellaValle sisters have made me their #WomanWarrior of the week, and I have put a list of my top three tips for you to spring clean your fitness in mind, body and soul! 

Make sure to head over to to read more on the Women Warriors #BEONE campaign and make sure to follow @StellaValle on Instagram. I will be doing an Insta story takeover and I have a jam-packed fitness fueled day.

9 Ways to Spring Clean Your Workout

Anyway, back to our regularly scheduled program. Get ready to spring-clean your fitness! 

Commit to Fit:

Try New Things: This spring, run, jump, lift, dance or step outside your comfort zone. There are so many fun ways to work out nowadays. Find a fitness or movement style you love and watch your commitment to fitness increase tenfold!

Do Not Complicate Fitness: People always think that fitting in fitness means two hours in the gym. It doesn’t. Use online resources like: Youtube, Daily Burn, NTC or my favorite app called: “Sweat” by Kayla Itsines. You can get fit your workout in in thirty minutes or less without ever leaving the comfort and security of your own home.

 Ease On In: Rome was not built in a day and neither was your functional fitness capacity. If you burn yourself out on day one, the chance of you sticking to a workout regimen for the long term is slim to none. Set mini goals and before you know it you will be better, faster and stronger than ever!

Woman Warriors #BeOne

 Healthy Eating Tips

 Lighten Up: With warmer temps comes the tendency to reach for lighter fair. Put the days of heaping bowls of pasta behind you and embrace spring produce items like: peas, greens, asparagus and fennel. Still want pasta? Whip out the spiralizer and swap red meat for lean proteins like turkey, salmon or a sumptuous runny egg.

Start a Habit Loop: Make spring the start to your “new year”. Start a habit loop by consuming something healthy first thing in the morning for at least twenty one days. Consume plain water, warm water with lemon or an adrenal kick-starter drink with water, lemon, cayenne, apple cider vinegar, turmeric and black pepper immediately after you wake up. This will help rev your metabolism and get your digestive juices flowing. This will also help you to put your health first and make healthier choices throughout the day.

Make Breakfast the Most Important Meal of the Day: I know we have all heard this statement over and over again, but few of us act on it. Recently, I made sure to have more than just my morning java before heading to work or the gym. Not only have my morning workouts gotten more intense, but also, I have more energy to help me get through the day! Skipping breakfast for extended periods of time can actually lead to weight gain and other chronic diseases plaguing this country.

9 Ways to Spring Clean Your Workout

More Mindfulness This Spring:

 Take a Social Break: As a blogger and fitness model that is sometimes defined and hired based on my social numbers; taking a break from social media can be difficult, but it is necessary. Sometimes I really have to force myself to shut it down and be more present. Even if the only time I get to do it is during my hour-long sweat session. I also try to step away from the screens at least an hour before bed to get a more restful nights sleep.

Define Three words of Affirmation: “You is kind. You is smart. You is important.” Often times during a mentally draining day, tough workout or just because, I need to hear something positive, and I use words of affirmation to help get me through. Write down your mantra or top three phrases that will help you to remain a calm positive patty no matter what the day brings!

Take 15 minutes to do Something Only For You: If I know I have a hectic day I like to set my alarm to wake me up fifteen minutes early to stretch or sip a cup of bulletproof coffee and watch the news in peace. I know finding time for yourself can be extremely difficult, but spending time alone doing something for yourself can yield a happier, healthier you. Logo


Top 3 Myths About Gluten With Baptist Health South Florida

3 Myths About Gluten With Baptist Health South Florida

South Beach Diet, Paleo, Atkins, Gluten Free. There are so many different types of diets out there that is sometimes hard to weed through it all! I have to be honest with you, I have tried my fair share of nutrition trends like: juicing, oil-pulling, keto, bulletproof and Mediterranean. Some have stuck like my daily bulletproof coffee and probiotics, but others have fallen to the wayside for a reason. I cannot sustain a healthy lifestyle if it does not include a variety of nutrient dense foods. When I was starting out on my health and fitness journey, I thought Yoplait yogurt and non-fat cakes were healthy. If you do too, please do not feel bad! It is not your fault. I blame it on a little something called Marketing. Major food corporations are leading you in the wrong direction with their celebrity endorsements, light colors and “Gluten Free” headlines! You know what is also gluten free? French Fries. Deep fried, golden, salt-laden french fries. Those suckers are delicious and satisfying, but I will tell you what they are not….good for your waistline. But you know what? They are…GLUTEN FREE. Lol.

Most of us have probably made the resolution to lose weight or get healthy in 2017, but where do we start? How do we do it? I wanted to share a few highlights from Baptist Health South Florida’s recent post: Top 3 Myths About Gluten, to help you decide for yourself if the VERY POPULAR gluten-free lifestyle is necessarily for you.

  • See a doctor and get to the bottom of your bloating! We all bloat for different reasons that may range from: consuming foods high in preservatives, eating a surplus of fiberous foods like kale and broccoli or indulging in too many processed carbohydrates like bagels and white bread that are extremely hard for your body to break down, and add no real nutritional value to your body. So find a doctor and get tested for Celiac Disease if you feel you may have a gluten sensitivity.
  • Only 1 in 10,000 to 1 in 300 people are actually affected by gluten sensitivity WORLDWIDE.
  • Three gluten myths debunked by my friends at Baptist Health South Florida: Gluten-Free foods are healthier (Not Necessarily), Less Gluten Will Improve Your Digestive Health (MMMM Nope!), Gluten can make you fat (Not exactly).

Head over to Baptist Health South Florida to read more on the Myths of Gluten. I know at times, especially during winter, and ESPECIALLY right after the holidays, it can be extremely frustrating to try to lose weight, increase your energy and feel good from inside out. If you are thinking about hopping on the gluten-free bandwagon, I would consider reading this post in its entirety before making a decision because…KNOWLEDGE IS POWER! Logo

Bloating and Menopause: Helping Women Cope, With Baptist Health South Florida

Beat The Bloat With Baptist Health South Florida

Bloating. What a ‘B’ right? Bloating happens to all of us, at different times, and for all different reasons. For example, if you scarf a large Domino’s pizza you will likely feel bloating. Step onto an airplane for a five hour flight, and POOF, that belly looks like a bag of pop-chips. Even healthy things like kale, broccoli and beans can create a gassy environment that can lead to uncomfortable gut growth. Bloating is natural and normal, but can be uncomfortable and make you self-conscious. Did you know that age and hormones play a key role in the amount, and type of bloat women encounter?

As we age, our bodies begin to change. Bloating is one of the most common symptoms of perimenopause, the period of time when a woman’s hormone production changes as her body begins the transition to menopause. Changes in estrogen levels throw off the body’s production and flow of water and bile, leading to digestive disruptions. Certain dietary habits can also contribute to perimenopause bloating. The main treatment for bloating is practicing good digestive health, including eating healthy, limiting alcohol and caffeine, staying hydrated and exercising. So feel free to read on or click here for more about bloating and menopause from my friends over at Baptist Health South Florida. Also, for anyone who deals with belly bloat, I am sharing my tips for getting your gut back on track in 48 hours or less.

Beat The Bloat With Baptist Health South Florida

Tips to reset bloat in 48 hours or less:

  • Water, Agua, H20: Drink it. Love it and keep it on hand at all times. Feel free to spike it with things like lemon, ginger and mint for an added detoxifying and flavor booting effect!
  • Have a Meal Plan: Do not just grab the first thing you see. Have a plan, and fill your day with whole foods like fruit, vegetables and lean protein.
  • Cut the refined sugar and stick to the sweet stuff that grows naturally: Dates are a great natural source of sugar/carbohydrates.
  • Do The Herbal: Herbal teas can help with everything from energy and bloating to mood and better sleep. Find a blend that works to you and maybe even try to swap your morning java with green tea.

Make sure to head over to Baptist Health South Florida’s website to read tons of great articles on everything from nutrition to community outreach and medical research. Logo

Beating Acid Reflux: My Collegiate Confession With Baptist Health SF 

Say hello to College Taylor C. 2007 vs Healthy Taylor 2016

Happy “Friday Eve” my friends. I am back today with Baptist Health South Florida to discuss a condition I struggled with for years….ACID REFLUX. My pre-health and fitness days were spent dancing, enjoying large cheese pizzas and gorging on weekly trips through the drive through. I was popping little white chalky pills almost every day before splurging on two-week packs of Prilosec and trips to the gastroenterologist. After laying on my side, drinking this gross drink and watching acid pour out of my stomach, I knew I was ready for a change.  Up until this point I relied on a fast metabolism and consistent dance training to keep me in tip top condition.

By the time I was twenty five I was working a traditional teaching job, commuting to work at 6:30 AM, no longer dancing or moving my body enough, but one thing remained consistent. My crappy diet! You see, at the time I did not understand that food wasn’t just meant to be tasty. It was meant to be used as fuel. The lethargy, acne, stomach pain and constant dark circles under my eyes were all signs that I needed to make a healthy diet a priority. It took about a year to rid my system of the junk food I constantly craved. Day by day I felt healthier, stronger and my acid reflux eventually disappeared into the abyss. It wasn’t until I read this article from Baptist Health South Florida that it reminded me of how important it is to fuel your body with nutrient dense whole foods. And guess what….when you do indulge it is that much more rewarding! Make sure to read on for more tips from Family Medicine Doctor: Christopher da Fonseca, M.D. on how to rid your acid reflux naturally.

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6 YouTube Accounts To Help You Slay Your Fitness At Home


There is no doubt we live in a technology fueled world, and like I said in my last YouTube video: “Hi my name is Taylor, and I am a technology addict!” On a positive note, technology has enabled us to stay connected with people we probably would have otherwise fallen out of touch with. Uber is is no longer a word we use to make something sound more grand, and as far as fitness goes, well, you can have the best trainers a your disposal at the click of a button.

Since I am constantly on the road and living in a hotel rooms, I like to get a body weight sweat session in before I leave for a day filled with standing, smiling and putting on a million different outfits. There is nothing worse than showing up to set feeling salty and bloated because I did not drink enough water or had a dirty martini the night before!  In all honesty, I love the energy boost I get from even 10 minutes of movement to start my day. That is truly all it takes to get your blood pumping, digestive tract flowing and that brain fog movin’ on out! So I wanted to share with you my ‘go-to’ YouTube channels for a do anywhere impromptu sweat session!

Blogilates: Blogilates is the #1 female fitness channel on YouTube led by certified fitness instructor, entrepreneur, creator of POP Pilates and best-selling author Cassey Ho. Her format POP Pilates is now the official Pilates of all 24 Hour Fitness gyms nationwide.

Pop Sugar Fitness:
POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, their do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria’s Secret workout, Tabata, P90X, Bar Method, and more.

XHIT Daily: Daily workouts with a healthy dose of energy! Join them for a training session, a workout challenge, or tips on how to get the body you desire.

The Fitness Marshall: If you want to laugh till you almost pee your pants, and work up a serious sweat by moving and groovin’, then The Fitness Marshall is for Y-O-U! He is an absolute blast to watch and before you know it you mastered new moves to take to da clubbbb.

Fitness Blender: This husband and wife team has created hundreds of free workout videos for you to do at home! They range from quick fire to 80 minute workouts and it is like having a personal trainer with you the whole time to encourage and cue for safety.  

BeFiTRe-shape your body, burn fat, and sculpt lean muscle as you work out with top fitness trainers like Jillian Michaels, Denise Austin, Jane Fonda, Billy Blanks Jr.,Dr. Deepak Chopra,  Tara Stiles, and many more. Slim your waistline and tone your arms, legs, abs, chest and butt right from your living room for free!

Bonus from my fit buddy CJ Koegel’s YouTube Channel“HEY GIRL AB WORKOUT”

The holiday season is in full swing! So grab your computer, tablet or phone and lead your family through an action pack fun-filed sweat session or go at it alone, but hey; “strength in numbers” right? I am also going to continue to develop barre and HIIT workouts. Make sure to shoot me an e-mail or comment below for types of workouts you would like to see. Logo

Set Yourself Up For Success With a Healthy Morning Routine-Snack to stay on track!

Healthy Snacks

What kind of snacker are you? A boredom snacker, one who eats simply because they have nothing to do or are you like me?  The type of snacker who snacks constantly because you are legitimately always hungry….OK sometimes just bored.  Before I started my journey to living the most active and healthy lifestyle possible, it would be common to pass a Mcdonalds and swing by for a small french fry or Starbucks for a Caramel Machiatto and reduced fat blueberry muffin. Most of the time I was not even really hungry, I was probably dehydrated and the thought of a salty sweet treat seemed scrumptious. Today, I still stop for snacks, but more than likely it is for a ginger shot or lunch at the juice bar and if it is Starbucks it will be their Kale and Brown Rice Bowl and an iced coffee with vanilla soy.

Peanut Butter Energy Bites

When it comes to eating well, I do believe you have to set yourself up for success. Running out the door to work without eating even a small breakfast may set you up to be famished the second you enter your work space and usually forces you to binge on that bagel with cream cheese or breakfast burrito or make unhealthy snack choices during the day. Don’t worry! We all do it once in a while, but I have found that changing my morning routine really has directly helped me make better choices throughout the day, and enables me to snack healthy. When I wake up, I oil pull while taking a shower, after that I have a mug of hot water with the juice of a whole lemon to get everything moving and rid my body of more toxins. Sometimes, I put it in a to go cup on the way to work. After that, I choose a healthy breakfast, and keep it moving. These days I have been making my banana pancakes or waffles almost every morning, but other days I try chia seed pudding or oatmeal.

Chia Seed Pudding

(I will post my chia seed pudding parfait recipe shortly)

However, there are many mornings where early call times cut into my  routine and I need quick and easy foods on the go. I think breakfast and any meal should aim to keep you full for at least two and a half to three hours. If you are hungry twenty minutes later than you should re-think what about how well-rounded your breakfast was. Take a look at RD Nicole’s post from the beginning of April on metabolism. It discusses the need for a well rounded meal and the importance of snacking to keep  you full and satisfied for longer periods of time.

When I am running out the door early I have the tendency to yes, pack my lemon water, but then a baggy of pre sliced mango from Costco and my homemade peanut butter energy bites! They keep me full and satisfied for a while, and yes folks I do oil pull in my car sometimes….note to self: DO NOT SPIT OIL OUT OF A MOVING VEHICLE. I learned the hard way….gross I know. Please don’t judge me. I also will grab my favorite coconut granola bars and possibly a baggy of almonds. Having these extras on hand enables me to A-save money by not stopping for a store bought snack and B-they are guiltless snacks that seamlessly allow me to move from one meal to the next with satisfaction and ease. Due to our busy lifestyles we all have to make adjustments. My schedule is all over the place and not very consistent. So, you have to find what works for you. If oil pulling in the car does not sound appealing, then try the lemon water as a starter!

Ok back to snacking. So why is healthy snacking so important?

1-Prevents overeating at mealtimes

2-Keeps blood sugar levels steady so you do not crash-That shaky feeling is the worst!

3-Provides extra nutrients-Stick to fruits and veggies, low fat dairy, whole grains and nuts and seeds.

Here is a list of my favorite on-the-go snacks:

Cascadian Farms Organics-Toasted Coconut Bars (Costco)

Bobo’s Oat Bars

Pre Sliced Mango (Costco)

Oikos Key Lime and Vanilla Coconut Greek Yogurt

1-2 Snackaroons as a sweet treat

My favorite on-the-go snack or breakfast are my Peanut butter energy bites!

Peanut Butter Energy Bite-Ingredients


1 C Quick Oats

1/2 Ground Flax Seed

1/4 C Raisins

2/3 C Coconut Flakes

1 Tbs Chia Seeds

1 Tbs Vanilla Extract

1 C peanut Butter

1/2 C Honey


Mix all of the ingredients above together in a large bow. Roll mixture into 1 inch balls and refrigerate in a bowl or sheet for at least a half an hour. Place energy bites in an airtight container and keep in refrigerator. Note: Make these bites your own! I love peanut butter and coconut. Throw in some dark chocolate or coco nibs, find flavors that work for your household!

For more about these bites…Check out the video below!

Have fun making your energy bites! Let me know what flavors you decide to add. Have fun and enjoy what you eat because remember…a healthy lifestyle starts from the inside!

Love and Yumminess,


Wrap it Up and See the Nu Amazing U

Screen Shot 2014-04-14 at 8.10.24 AM

Gracinia Combogia, Rasberry Ketone, Green Coffee Bean…sometimes I feel like I can’t  get away from advertisements that sell the idea of “get slim quick.”  Although, I have yet to dabble in the supplement world ,  I am up for all natural products to help get me ready for shoots.  Aside from lots of water, sit-ups and fresh food, I do not do much else to get and stay prepared for last minute jobs.

So, when I found the Ultimate Body Applicator from It Works Global, I was super excited! I received the applicators and waited a week because I wanted real results. I had a few fitness shoots  where I knew I would get my butt kicked physically and would ultimately be a little tighter than normal. The applicator tightens, tones and firms in 45 minutes, but you can leave it on for up to four hours. It is essentially a thin piece of cloth coated in an all natural gel, that delivers maximum tightening, toning, and firming results where applied to the skin. The beauty of this product is that you can place it on any troublesome area from the neck down: Neck, Triceps,  Tummy or Inner/Outter Thighs. Since I am usually in a sports bra I put mine on my stomach, and went about my day.

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