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Tuesday Shoesday: My Favorite Kicks for Fall

Happy Tuesday Shoesday! I have been gearing up for some overseas travel and that means I can finally wear some fall clothes. For me, September is the time to get reorganized and the “out with the old, in with the new” mentality takes hold. I absolutely love shoes and accessories; however, Cory will literally kill me if I bring home one more pair. Thankfully enough I get gifted quite a bit for this blog so I can save some money here and there. I get my shoe fix and my husband adds up the savings.

Last spring I was gifted my first pair of Adidas Ultra Boost and fell in L-O-V-E. I am not an avid runner; however, I can run longer and more comfortably in most Adidas shoes. I love the fit and comfort level and they feel awesome on my flat-wide feet thank to 20+ years on the dance floor.

Yes! I love sneakers, but so also love pumps, booties, over the knee boots and slides. I have created my list of go-to shoes for the season.

Athletic: Athletic sneakers are kicks that may have some athleisure cross-over, but for the most part they are made to run, jump, kick and play! I pair them with athletic looks and they are made for group fitness classes!

Athleisure: Athleisure sneakers are kicks that I think can be paired with everything from your favorite dresses and skirts to leggings and denim. My top choices shown here are ones I love, lust or have in my closet.

Girls Just Want to Have Fun: These are shoes that have no athleisure vibes, but are shoes I just love for fall and will definitely be strutting around in during my travels.

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Monday Motivation Moments With TWF: 5 Thoughts to Get You Through the Week

Monday Motivation:

Make time to check in with your yourself and take time for self-care. It is of the utmost importance.

The past three years have been a whirlwind of planes, trains and automobiles. Although I would power through my days  I would often times feel like I wasn’t even living in my body anymore. I was dealing with constant fatigue, trips to Urgent Care and a longing for a routine and more one on one time with my husband. You know, the simple things in life most of us take for granted. This past month, I took some time off from all of the travel and focused solely on getting back to a place that I love.

Sure, my Instagram feed and Facebook pages only show a happy, healthy woman who is constantly on-the-go and some days I did feel like her, but as of late, I was feeling like a less shiny version of the happy girl I know and love. So what did I do? I started to really check in and ask myself what I needed. I came to the realization it was a very simple formula: sleep more, sweat often, reconnect with friends/family and eat a variety of whole nutrient dense foods.

It was a simple formula that for some can feel like climbing mount everest! Easier said than done right?  I am very blessed to be able to have more control over my schedule than your average 9-5 person, but you do have more time in your schedule than you think. If you feel you don’t, I suggest sitting down at the calendar and scheduling time for your doctors appointments, workout classes and even time with friends. I had myself convinced that there was something very wrong with my body and saw everyone from the endocrinologist to allergist. Aside from a TMJ issue, I was just simply run down, and you might be too.

For me, my first stop was to my acupuncturist. I was placed on an adrenal fatigue remedy that helped me begin to feel better almost immediately. The past few weeks I took the time to workout at least four times per week and not beat myself up when I missed a day at the gym. I focused on my nutrition and also indulged in foods that satisfy my soul. I spent time with friends and Cory and finally feel like I am back to the real me again for the first time in a long time.

Bruno Mars Calves

Bruno Mars has exceptionally large calves for his small body

On a lighter note; Cory and I went to the Bruno Mars concert at he BB & T center last night! Bruno belted out everything from Versace on the Floor to Just the Way You Are. He is an absolutely phenom and has been one of my all time favorites for years now. Yes he is very tiny, but the MAN can he dance! A mix of Michael, James and Elvis yet totally 2017. I would definitely recommend seeing him the next time he is in your city! My thought of the day is not about his musical prowess or his cute dimples, but it is about his lower half. HIS CALVES.  They are very large and muscular and I could not help but be distracted…cue my ADD. Strange I know, but I felt the need to share…my man has very large calves. LOL

Monday Motivations

Fresh Flowers make me REALLY FREAKING HAPPY.

Every Monday while home I don’t wait for my husband to walk in the door with fresh flowers (although he does…sometimes). I go to Whole Foods or Fresh Market and buy myself a simple arrangement or a beautiful bloom in a happy color. I arrange them in my grandmothers vases and single blooms in her tiny trinkets and place them around my house. Fresh blooms can brighten up any home and they always make me smile.

Neat and Tidy Home Motivation Tips

A neat and tidy space yields a more successful day.

While on the road 24/7 I had a completely meltdown last year and finally hired a cleaning lady to come every two weeks. I love her. I adore her and I now cannot live without her; however, being home the whole month meant it was no sweat to keep the house tidy and clean. I actually used cleaning as a bit of downtime doing mindless activity.

So at night, I suggest organizing and cleaning your house, apartment or room to the best of your ability. You will feel much less chaos by starting your day in a neat and tidy place. I am not saying you should become a total neat freak, but there are some serious benefits of putting all of your stuff away and getting those pesky dirty dishes out of the sink.

Motivation Time

Making time for girl-time or friends should be a top priority! Single, married or in a relationship.

When I first moved to Miami I felt like an alien from another planet. I drove a Jetta that I loved and not a “fancy car”.  I didn’t have many designer things and I smiled a lot. It was not until I walked into Inner Balance Studio that I finally met my people. I have made some incredible friends down here in Miami and we always talk about how we met our bestie was by going to workout classes or sweat related functions. We like to go to fitness events and squeeze in a class here and there and always leave feeling happier and more well connected than when we showed up. So if you are feeling a bit lonely, isolated or in need of movement sign up for a class immediately. You never know who you are going to meet.



Breast Cancer Awareness Month: Nutrition and Early Detection

Diet Tips For Decreasing Your Cancer Risk

This is a very tough month for many people as October is also Breast Cancer Awareness Month. Unfortunately, most, if not all of us have been effected by cancer in some way, shape or form. Did you know that many cancers diagnosed in the United States every year can be linked to body fatness, physical inactivity, excess alcohol consumption or poor nutrition? The good news is that this means these diseases can be prevented to some extent, according to recent studies and the American Cancer Society. Obviously, genetics play a very large role as well and should not be discounted in any way.

Eating a diet high in fruits, vegetables, lean protein and whole grains should be the when trying to achieve healthy body mass index thus decreasing your risk of developing or dying from cancer. According to this article from Baptist Health South Florida: “Avoiding tobacco, excess alcohol consumption, keeping a healthy weight and exercising regularly significantly reduces a person’s lifetime risk of developing or dying from cancer. Moreover, the same behavior can lower the risk of heart disease and diabetes.”  Heart disease and diabetes are also plaguing our country at an alarming rate.

Watch this video for more tips on Diet Tips to Lower Your Risk“.

(Video: Alice Pereira and Susan Nowrouzi, registered dietitians and cancer nutrition specialists at Baptist Health South Florida, outline dietary guidelines that can help lower your risks for many cancers while promoting general health.)

Not only are developing healthy habits key in keeping you healthy and cancer-free, but so are acquiring annual mammograms and self-exams. If you are like me, and have no breast cancer occurance in your immediate family and are under the age of 40 then simply get to know your breast tissue by performing monthly self breast exams.

Perform self exams by:

Placing a pillow under your right shoulder and your right arm behind your head. Using your left hand, move the pads of your fingers around your right breast gently in small circular motions covering the entire breast area and armpit. Use light, medium, and firm pressure. Squeeze the nipple; check for discharge and lumps. If something feels painful, lumpy or “off” then contact your Ob/Gyn for further examination.

Diet Tips For Decreasing Your Cancer Risk


BRCA Gene and Breast Cancer

If breast cancer does run in your family then consider getting tested for the BRCA Gene, even if you are under the age of 40. About 15 percent and 32 percent of women 40-44 years old and 45-49 years old, respectively, whose breast cancer was found through a screening mammogram, have a first-degree relative with breast cancer or the BRCA gene, according to the ACS and USPSTF research. According to this article: “The role BRCA mutations play, especially in younger women, is important to note,” Dr. Mautner said. “Women who are genetic mutation carriers or who have first degree relatives diagnosed with premenopausal breast cancer are recommended to start screening mammograms before the age of 40.”

If you are between the ages of 40-49 then make sure to schedule your annual screening ASAP. In conjunction with National Breast Cancer Awareness Month, Baptist Health is offering special mammogram pricing in October to patients without insurance. Through October 31, 2017, a screening mammogram is $50, and a diagnostic mammogram is $100. The radiologist’s fee for 3D mammogram is included in the special prices. To schedule an appointment, call 786-573-6000 in Miami-Dade or Broward, 305-434-1588 in Monroe, or visit

*** This has been a sponsored conversation brought to you by Baptist Health South Florida.

Butternut Squash Mac and Cheese

Butternut Squash Mac and Cheese

Healthy Butternut Squash Mac and

Butternut Squash Mac and Cheese

Ah mac and cheese…the ultimate comfort food. Why is it that so many of the foods we love and crave are not the foods that are healthy for us. My goal was and has always been to create recipes that are healthy, delicious and leave you feeling satisfied. Last week I purchased a butternut squash and was determined to use it in two completely different ways. I ended up creating a yummy squash-ginger soup (coming soon) and this broccoli cheddar macaroni and cheese.

Healthy Broccoli and Cheddar Butternut Squash Pasta

I loaded this dish with tons of veggies, lean protein, whole grain pasta and of course a bit of full-fat delicious cheese. The squash helped create the beautiful golden color that mimics cheese sauce,  but with only a cup of added real cheese this dish is perfect for everyone in the family! You can indulge without any of the guilt. Serve alone or with a side salad for an added punch of nutrients. I used whole wheat penne in this dish, but would have rather used elbow macaroni; however, I had to make do with what the store had in stock. THANKS IRMA.

Butternut Squash Mac and Cheese

I would suggest roasting off a couple of squash on a random afternoon just to make cook time with this dish shorter. You can cut the squash in half, remove the seeds, coat in olive oil and drizzle with nutmeg, dried ginger, salt and pepper. Roast at 400 degrees for 1 hour or until fork tender. Scoop out flesh and set aside for smoothies, pancakes, this macaroni and cheese or the butternut squash soup!



1.5 Cups roasted butternut squash

¾ C Shredded Cheddar Cheese + and Extra Tbsp. for Drizzle

¼ C Goat Cheese + and Extra Tbsp. for drizzle

2-3 Cups Low Sodium Chicken Stock

1 Cup Cashew Milk

½ C reserved Pasta Water

Optional: ¼ C Vital Proteins Bone Broth


Feel free to use all fresh frozen veggies for convenience!

1 Tbsp. Ghee or Grass Fed Butter

1 tsp. Olive Oil

2 Shallots

2 Garlic Cloves

3 Carrots Sliced

1 1/2 Chopped Broccoli Florets

½ C Sliced Mushrooms

1 tsp. Nutmeg

½ tsp. Dried Thyme

¾-1 Lb of pasta

2 Thin Sliced Chopped Chicken Breasts

Salt and Pepper to Taste

2 Chopped Green Onions


Preheat oven to 350 degrees.

Use pre-made chicken like the one used in my flexible meal-planning guide or cook two thin chicken breasts in a little olive oil before adding butter to the same pan and cooking the vegetables below.

Healthy Mac and Cheese

In a pan heat butter and oil. Add carrots and begin to cook down about 3-5 minutes. Add shallot and cook down an additional 2-3 minutes. Add broccoli and mushrooms and cook until fork tender yet still firm. Add garlic, a dash of salt and pepper and set aside in a small bowl.

Healthy Butternut Squash Mac and Cheese

Add butternut squash to the same pan and cook over medium heat until the squash starts to get warm and thin out. Add in 1 cup of chicken stock and cashew milk and whisk continually until smooth. Add nutmeg, thyme, black pepper and a dash of salt. Whisk in cheese and the additional cup of chicken stock. Bring to a boil and let simmer about 5 minutes.

Cook pasta according to package and reserve some of the cooking liquid.

Add the reserve pasta liquid to the squash cheese sauce and mix in optional Vital Proteins Bone Broth. Once smooth, add in chicken, vegetables and add pasta gradually ensuring that you have enough sauce for your pasta. You can always add a little extra cashew milk as needed.

Add pasta mixture to a greased dish and sprinkle with 1 Tbsp cheddar cheese, 1 Tbsp goat cheese and black pepper and bake for 15 minutes or until cheese is melted.

Once cooked top with fresh green onion and serve immediately.

Make this recipe vegan by using vegan cream cheese, shredded cheddar and vegetable broth!



ThirdLove Review-The Quest for the Perfect Bra is Over

This is an important bra conversation brought to you by ThirdLove. As always all opinions are my own.

ThirdLove Loungewear

Bra // Underwear // Top // Leggings

It seems like these days I live my life in sports bras or pretty lace bralettes because my athletic body does not require much more; however, that was not always the case. In college I rocked an almost C hormone induced chest, but after overhauling my diet, increasing the amount of group exercise classes I take every week and going off birth control I found myself struggling to fill out a B. Often times have to wear a nude bra for modeling jobs or when I need to act like an adult on the weekends, but whenever I do wear a regular bra I have to tighten my straps to an uncomfortable level or I am left pouring out of the side or with a gap in the front with the seams popping through every shirt.

ThirdLove Bra Review

ThirdLove Bra

Finding the proper bra is a very serious mission, similar to finding the perfect pair of jeans. Once you find the right style, fit and comfort, you stay true to that brand until the end. Without sounding too excited, “salesy” or overexcited, I want to share a little bit more about my new favorite bra from ThirdLove.

ThirdLove Bra Fit Finder

The “Fit Finder” is a questionnaire used to help you find the perfect fit of your next bra. It is a few simple questions that will open a whole new world for you. All this time I thought I was a 34 B, but in actuality I am an athletic 32B and a HALF…yes HALF. The every day bra for me is the 24/7™ Classic T-Shirt Bra. It is seamless, comfortable and fits perfectly with no gaps! The accordion strap gives a woman extra support without digging into the shoulder. ThirdLove offers 30 percent more cup size options than most bra makers, and they have developed a proprietary blend of lightweight memory foam to give the bra a feeling of “a second skin”. The flat tubing is sewn into the bra’s frame and although it costs twice as much as traditional wire channel, it keeps the bras underwire from ever poking out and scraping a woman’s skin.

ThirdLove Seamless Loungewear

ThirdLove Bra Review

I have tried on my new ThirdLove bra with everything from this Seamless ¾ sleeve Tee in Zinfandel shown here to my favorite little black dress and I have to tell you…I am ready to order more. The color I chose is called naked -2, but if nude is not your thing I love the potent plum and the seafoam. There is also a 3 for $27 package on seamless underwear that is worth every penny. They pair perfectly with the Seamless Leggings or with active wear of any kind. I have tested them and they are very comfortable during yoga or boot camp!    I plan on wearing this entire outfit on my travels to Italy and China in a few weeks and give ThirdLove an A+ in comfort, fit and fabric.

Make sure you hop on over to ThirdLove to use the Fit Finder and get sized for your perfect bra today! ThirdLove believes in their product so much that you can even try before you buy! Order any bra style, wear it, wash it and try it for 30-days and decide whether or not you want to keep it. All you pay for is $2.99 for shipping. After the 30 days are up you will be charged in full for your new ThirdLove beauty…which I truly believe you will.

If you are already a ThirdLove worshiper then I would love to hear your thoughts in the comments below.

10 Tips for Portion Control and Your Favorite Foods

10 Tips on Portion Control

Portion control is something that every American most likely struggles with. Why? Because every restaurant you have ever walked into since you were a kid has probably served you extremely oversized portions. Overeating has become a normal part of the S.A.D. or Standard American Diet; however, even  the healthiest people run the risk of over eating. Maybe not on kale and spinach, buton healthy foods like nuts, nut butter, avocado and protein.

A couple of months ago Cory and I were in L.A. and we wandered down to a very un-chic yet deliciously indulgent establishment. This restaurant had a bull you could ride for fun and live music so we took a seat outside and let the good times roll. I ordered a summer chopped kale salad with grilled chicken and a side of truffle mac and cheese; obviously the angel/devil debate was a total wash! Cory ordered pasta for his main course and when it arrived I literally almost fell off my chair. A normal size portion is 1/2 of a cup of pasta. Which is the size of your fist and almost always a european portion, and enough to fit a small bowl. Cory literally had a PLATTER of ziti the size of 2 1/2 dinner plates with sausage and cheese sauce in front of him. I could not believe my eyes! It was literally enough pasta to feed a small army, and NO, he was not running a marathon the next day.

 I wanted to share a few measurements today to help you on your portion control journey and offer a few tips from my friends over at Baptist Health South Florida.

 Natalie Castro, R.D., (pictured), chief Wellness dietitian for corporate wellness at Baptist Health South Florida offers her tips for portion control:

1. Use small plates: When serving yourself a meal or a snack, try using smaller plates.
2. Pick veggies: Load up on vegetables first. Reach for 1 cup or a large handful.
3. Measure protein: After the veggies, put protein on your plate. The amount of protein on your plate should equal the size of a deck of cards.

For more from Natalie, check out THIS POST !

Lucette Talamas, a registered dietitian, (pictured) with Community Heath at Baptist Health South Florida:

1. Downsize creamy dishes: Reduce your portions of high-calorie foods like creamy dishes, pastas, thick salad dressings, pizza, cheesy items, fried foods and desserts. Research shows that consumers eat less high-calorie foods when served a smaller portion.
2. Ask for to-go boxes: If eating out, share a meal or ask for a to-go box at the time you get your entrée. Before eating, pack your to-go box. Remember:  Even half a restaurant entrée can still be too much for one meal.
3. Use kiddie plates: If eating at home, stock your cabinets with smaller dishware to encourage smaller portions.  When serving food, consider using children’s tableware or a salad plate instead of the entrée plate.

For more from Lucette, check out THIS POST !

Tips for Portion Control

Over the next couple of weeks I challenge you to focus on your portions and measure them at every meal. You will most likely be surprised at what an actual portion of your favorite foods look like.

Lean Protein: 4-6 Ounces for a meal. 2-3 For a snack.

Oatmeal: 1/2 Cup

Starchy Vegetables (Squash): 1/2 Cup

Grains: 1/2 Cup

Popcorn: 3 Cups

Bream: 1 Slice

Hummus: 2 Tbsp

Beans: 1/2 Cup

Non-Dairy Milk: 1 Cup

Dairy Milk: 3/4 Cup

Cottage Cheese: 1/2 Cup

Yogurt: 3/4 Cup

Whole Eggs: 2

Egg Whites: 4

Berries 1 C

Banana 1 Small

Cheese 1 ounce

Oil and Dressing 2 tsp

Avocado 1/4

For more tips on portion control make sure to head on over to Baptist Health South Florida.

***This has been a sponsored conversation brought to you by Baptist Health South Florida.


8 Healthy Protein Bars for Every Diet

I have a love/hate relationship with food and protein bars.  On the upside, protein bars are a convenient way to have an on-the-go snack that is packed with a satisfying amount of protein and fiber to keep your blood sugar stable and keep you full between meals. You can even find certain food protein bars that act as meal replacements; however, you need to be careful as many food bars moonlight as nutritious when in actuality the amount of added sugar and preservatives is comparable to a candy bar.

The ingredient list on any packaged food is actually more important than the actual nutrition label itself. You see, when consuming packaged items the ingredients are listed from highest quantities to lowest. For example, most granola bars that we find in the grocery store like: Nature’s Valley, Power Bars and even the beloved Quest Bars all have high amounts of sugar and preservatives. For example, a typical granola bar should have granola or oats listed first. If you are buying granola bars with high-fructose corn syrup in the first, second or third spot or there are tons of ingredients you cannot even pronounce JUST WALK AWAY. I repeat JUST WALK AWAY. There are tons of health bar options that I love and I am here to share my favorites. Most of these bars cost more than your average bar, but the quality ingredients are well worth it!

8 Healthy Protein Bars for Every Diet Primal Kitchen

Primal PRIMAL KITCHEN™ Chocolate Almond

Like all PRIMAL KITCHEN™ products, there are no artificial ingredients in these Dark Chocolate Almond Bars. Just: Almonds, Roasted Pumpkin Seeds, Grass-Fed Collagen, Isomalto-Oligosaccharides (Cassava Root), Water, Coconut Flakes, Honey, Natural Flavors, Coconut Oil, Bitter Chocolate, Cocoa Powder, Himalayan Pink Salt, Monk Fruit Extract, Tocopherols (Vitamin E).

8 Healthy Protein Bars for Every Diet Strong and Kind


Sweet KIND bars are yummy, but can be high in added sugar and preservatives. The newish Strong & Kind line pack a whopping 10g of protein and only 5g of sugar. These bars are chock full of healthy spices and are a yummy alternative to their sweeter counterparts. They get their protein from nuts and pea protein and are a good pre or post workout snack.

8 Healthy Protein Bars for Every Diet SHANTI Bar


Organic Energy Bars are 100% USDA Organic Certified, Non-GMO Project Verified, Paleo Certified, Paleo Vegan Certified, Kosher Certified, Gluten Free, RAW, Vegan and are made with only real ingredients like celtic sea salt, coconut, maca, goji berries, hemp, spirulina and more! Each bar houses at least 7g of plant-based protein and what you see is what you get.

8 Healthy Protein Bars for Every Diet RX Bar


The “Real Food Protein Bar”. RxBar is list the ingredients on the front of every bar. The last ingredients being: No B.S. Just the way I like it! These bars are quit chewy, but are great for a pre-workout and come in a variety of flavors! The blueberry is my fav!

Health Warrior Pumpkin Seed Bars

I love all of the Health Warrior Bars, but the ingredient list in the Health Warrior Pumpkin Seed Bars are short, sweet and to the point!

8 Healthy Protein Bars for Every Diet GO MACRO

GOMacro Bars

Are certified organic, NON GMO, Certified RAW, Vegan and gluten free. I believe GoMacro bars are great for pre-workout purposes because they do use brown rice syrup which is sugar substitute derived from brown rice. It will elevate blood sugar levels so eating one about 45 minute to one hour before your workout will give you the resources needed to fuel your next workout.


8 Healthy Protein Bars for Every Diet LARA BARS


LÄRABar is known as the the original fruit and nut bar. I absolutely love the apple and cherry pie flavors. They are great for curbing a sweet tooth and are made simply of dates, fruit and nuts.



8 Healthy Protein Bars for Every Diet Perfect Bars

Perfect Bar

Perfect Bar is has the best name because in my opinion this bar is literally PERFECT! I am addicted to the Peanut Butter and limited release Pumpkin Pie bars. They have a blend of 20 expertly hidden superfoods and complex carbohydrates that will fuel even the most intense workouts. Peanut Butter Perfect Bars pack a whopping 17g of protein are are a great way to recover and restore glycogen burned during a grueling workout. You can find a variety pack of 12 bars at Costco for $19.99.

If there is a bar you love, but is not listed here send me note in the comments below!


Increase Your Flexibility and Improve Your Quality of Life

“Flexibility makes buildings to be stronger. Imagine what it can do to your soul.” -Carlos Barrios

Flexibility is a muscle or joints ability to move through full range of motion. Flexibility is also one of the most important components of physical fitness, but unfortunately it is often overlooked. Take a second. Think about the last time you worked up a sweat. Did you spend enough time warming up your body or cooling it down? If you a group fitness guy or gal you may notice that a few people slip out the door without adeqautely re-aligning their bodies. Stretching and cooling down may seem obsolete; however, that could not be further from the truth. Flexibility training should be a constant in your life and does not always come in the form of touching your toes.

Flexibility Training by Taylor Walker Fit

Working on flexibility can Help to:

  • Decrease Muscle Imbalances
  • Decrease Your Chance of Injury
  • Help Clear Your Mind
  • Enable your muscles or joints work to full range of motion making daily life activity easier.

You can Improve Your Flexibility by:

Working through full range of motion while weight training

Getting a Massage: Getting a massage often seems like a luxury when it is actually a necessity. You do not have to go to a fancy spa to release your knots and tight muscles, you can use a foam roller or tiger tail to help. The most important thing is that you roll for recovery or find someone who can help. There are tons of affordable massage options out there like Massage Envy and Hand and Stone. Kick a couple of those pricey lattes to the curb and you can easily get a massage once a month.

Taking Time to Stretch: This sounds simple, but stretching is often overlooked. As a former dancer stretching was always a part of my regimen. Unfortunately, I have not done it often enough lately and am starting to make it a part of my morning ritual again. I created a light stretching routine that would be perfect for you to start or end your day.

Incorporating Yoga Into Your fitness regimen: Yoga is not all about chanting and “OM’ing”. Yoga works on strength, improving full range of motion and helps provide space in the body. Find an instructor that you like and hit your Downward Dog.

Learning to Breathe: Learning to connect your breathe to movement is one of the most powerful things you can do. Not only will learning to breathe make your flexibility training more effective, but it will help you harness the power to control your mind. I always tell my clients to “breathe out on the work”. So the next time you perform a set up crunches, push-up’s or a stretch breathe out on the work or the hardest part.

Drinking More Water: Muscles are made of up 75% water. Many people are walking around parched and dehydrated. So guess what? Your muscles are essentially stuck and will not work adequately without H20. Focus on drinking at least half of your bodyweight in ounces as a marker for hydration. Be mindful of how you feel and track the color of your urine. If it is pale you are hydrated. If it is closer to amber it means you are dehydrated and need to drink up buttercup!

Give this flexibility routine a try today! You can do it on flat ground or find a step, a chair or a rock for elevation.

Video by Catarcione Productions

Collagen Peptides Coffee, Matcha Latte and Golden Milk With Vital Proteins

Vital Proteins Collagen Drinks

Collagen Peptides (Used in all of these recipes) // Vanilla Collagen Peptides // Dark Chocolate & Blackberry Collagen Peptides // NutriBullet // MCT Oil

I am a BIG creature of habit which means I have to create rituals that I can keep up with at home or on the road. As many of you already know my morning ritual consists of a detox drink, stretching and a protein, collagen and fat packed coffee that helps by gut feel fab and ready to take on the day, but what you may not know is instead of reaching for the 3 ‘o clock coffee fix, I turn to Matcha Green Tea and golden milk in the evening to help get me ready for bed.

Matcha Latter Recipe

Each drink is packed with tons of health benefits and a whopping 18 grams of protein from Vital Proteins Collagen Peptides. I started drinking collagen, butter and oil in my coffee for a little over two years, and guess what? I actually have less belly fat then ever before. We all know that consuming a healthy well-balanced diet, genetics and hormones play a huge part into the amount of fat we carry in our bodies; however, consuming fat does not make you fat if you are having the right kind and in moderation.

Vital Protein Collagen Drinks

Today, I wanted to share my recipes for 3 protein/collagen creations you can make at home! It is cheaper than hitting the coffee shop and every bit as delicious. Just grab a NutriBullet or an easy to clean blender and you will have comforting and cozy concoctions to get you through the year.

Vital Proteins Coffee

Morning Coffee Kick-Starter

The coffee is great way to increase energy and kick your brain-fog to the curb! You can add a bit of MCT  oil and grass fed butter. Grass fed butter is higher in Omega-3 fatty acids and vitamin K2 compared to butter from grain-fed cows. Adding the unsalted butter froths this drink into a creamy latte. You can also add coconut creamer instead of the butter. MCT’s are the medium chain triglycerides from coconut oil which essentially is the pure energy source.

Lastly, by adding Vital Proteins Collagen Peptides you are working to improve hair, skin, nails and joints, ligaments, tendons. If you are not a coffee drinker you can add all of the ingredients to earl grey or green tea.


1 C Black Coffee

1-2 Scoops Vital Proteins Collagen Peptides

1/2-1 Tbsp Unsalted Grass Fed Butter

1 Tbso MCT Oil

Optional: Cinnamon


Combine coffee, collagen peptides, butter and MCT oil in your NutriBullet and blend until frothy. Pour into your favorite mug and sprinkle with cinnamon. Take a few minutes to enjoy at home and inhale the cinnamon with every sip!

Vital Proteins Matcha Latte

Afternoon Matcha Delight

Matcha is so hot right now, but really it has been used for thousands of years in the far east and is now considered one of the worlds most powerful superfoods. Why? Because it is loaded with antioxidants including EGCg which is widely known for its cancer fighting properties and Matcha Green Tea contains 100 times more EGCg than any other tea on the market. Matcha Green Tea also is said to enhance calmness, boost your immune system, memory and concentration. MGT also burns calories, increases your energy and detoxify’s the body. In this recipe I do use Matcha Green Tea Powder. So although, I usually do not recommend added sugar a little all-natural sweetener like Stevia, maple syrup or honey would be great to balance the flavor. The Collagen Peptides dissolve and are flavorless so they are the perfect addition to any beverage.


1 C Coconut, Cashew or other non-dairy milk.

1/2 tsp Matcha Green Tea Powder

1-2 Scoops of Vital Protein Collagen Peptides

1/2 tsp cinnamon

1 tsp all-natural sweetener (honey is my favorite)


Warm milk in the microwave. Add warmed milk, MGT powder, cinnamon and sweetener to blender or NutriBullet. Blend until frothy and enjoy!

Vital Proteins Golden Milk

Sleepy Time Golden Milk

Turmeric is another lovely cancer fighting superfood that I use in everything from smoothies and stir-frys to Golden Milk. Turmeric packs tons of antioxidant power with a compound called curcumin leading the free-radical charge. Curcumin is absorbed and utilized in the body with a little help from black pepper. So although it may be a bit weird, you barely taste it. Curcumin lowers your risk for brain disease, heart disease and may be useful in preventing and treating alzheimers. This healing tonic is one that can be made by creating a turmeric paste and keeping it in the refrigerator or making it in single servings.


1 C Non-Dairy Milk (I like coconut or cashew)

1-2 Scoops of Vital Proteins Collagen Peptides



Turmeric Paste:

1 Cup of Water

1/2 C Turmeric Powder

1 Inch of Fresh Grated Ginger

1  Tbsp of Cinnamon

2 tsp. of Ground Black Pepper

2 Tbsp of Organic Coconut Oil

Optional: 1  tsp Cardamom

Paste Directions:

Bring water to a boil and add grated ginger, cinnamon, black pepper, organic coconut oil and cardamom. Turn to medium low head and whip until a paste begins to form. About 3-4 minutes. If paste seems too thick add a little bit more water. When paste is formed and smooth add it to clean jars and store in the refrigerator.

Golden Milk Directions:

Warm milk and blend with collagen peptides, honey and 1 heaping teaspoon of golden milk paste. Top with cinnamon and enjoy!

For more on Vital Proteins Collagen Peptides check out this post!


Help the Hurricane Irma Victims by Sweating for a Cause at Inner Balance

Hurricane Irma Relief

“The Calm Before the Storm”. Duck Key by Taylor Walker Sinning


Downtown Miami by Taylor Walker Sinning


Downtown Miami by Taylor Walker Sinning


Here in Miami, the effects of Irma have really forced me to stop and take a moment to analyze what life is all about. We are so lucky to have come out of this storm relatively unscathed, but my heart breaks for many of those much less fortunate. We were in the Florida Keys (photo above) for Labor Day Weekend and just cannot believe the devastation. Every little bit helps so whether you are near or far we would appreciate donations of any kind!

Join is at Inner Balance Studio on Saturday, September 23 for a
Fundraiser for the Victims of Hurricane Irma
ALL classes will be donation only. ALL proceeds will be sent to the Miami Foundation Hurricane Relief Fund.  If you prefer to donate directly, please click here.
Starting tomorrow, we will also be collecting items/supplies.  All items collected will be dropped off at the Miami Beach Fire Department.  These Miami responders are actively involved in Hurricane Irma relief efforts and Inner Balance Studio is honored to be a part of the help being offered.
What can you donate?
  • Pillows/Blankets
  • Underwear/Socks (child-adult)
  • Shoes (child-adult)
  • Facial/ Body Wipes
  • Adult diapers. (They have asked to please not send children’s diapers as they have enough)
  • Comfortable clothing  (baby-adult)
  • Baby Formula and Bottles
  • Books/Activity Books (child-adult)
  • Phone Chargers
  • Pet Food
  • Toiletries
  • Feminine Hygiene Product
  • Towels
  • Toys
  • Non-perishable food
If you have any questions about items to donate, or how you can be involved directly, please don’t hesitate to reach out to our Studio Manager, Iana Malcolm at
Inner Balance Mind Body Studio