THE HEALTHY FIX: 10 Quick Fixes to Keep You Healthy!

This #WellnessWednesday JAM talk about how a busy life can sometimes impact our health goals, how can you stay on track with them?


We have 10 quick and easy ways to maintain that Healthy Fix ;)

Thanks for listening, please subscribe, rate, review us!

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How to Create a Basic Gym Wardrobe


If you were intrigued by this title, you are probably a gym neophyte, quite possibly that person who keeps saying that they’re gonna hit the gym at the beginning of next month, or even next Monday, but you know what the thing about Mondays is – as soon as they arrive, we press the snooze button and wait for that next elusive Monday. Well, in case you didn’t know, there is actual scientific proof that having the proper workout clothes (and placing them in a highly visible spot, like a chair that you see as soon as you get up) is enough to motivate you to get up and stop postponing your pursuit of your fitness goals. To that end, we have created the ultimate shopping list for you, so as the movie says, once you build it, it will come, and by build we mean the wardrobe, and by it we mean the boost and motivation you need, so let’s go shopping.

Gotta Support The Girls



Whether or not you like to be constrained by additional layers is irrelevant here; every decent workout depends on the kind of support you provide for the ‘girls’. Now, there are infinite options when it comes to sports bras but sometimes finding the one that’s just right might seem like a scene from Mission Impossible. They’re either cute but offer zero support, or very supportive but completely devoid of stylishness. We’ve done our homework so you don’t have to, and we found the bras that represent the perfect mix of style and support. Solow Workout Bra is definitely our pick, and here’s why: the straps are super cute (and wide), and the cut of the bra exudes those cute retro vibes that will make you feel like a pin-up model. The cups are lightly padded and have underwires, which we all know are crucial, especially when you are beyond the B cup. Of course, there are other options out there if you’re not a fan of the underwire, so check them out and snag the best one for your needs.

The Additional Layer



Sure, some women don’t feel as comfortable working out in just a bra, but there are tons of options, stylish ones at that, that you can put to work. There are Ivy Park crops and hoodies by no other than queen Beyoncé, so you can feel comfortable and look super fly at the same time. Of course, since we live in an age in which athleisure rules all, feel free to take your top out to lunch or just a protein shake after – tops this stylish deserve to be taken for a walk around the block.

Talk About Bottoms



Most celebs these days are opting for the high-rise leggings when either working out or simply sporting their athleisure off-duty looks. They usually opt for black versions of it. However, this is the season for a splash of color – blue or burgundy women's exercise tights does wonders for motivation and you have tons of choices, so just take your pick. They are great because they provide good support, and great compression while exercising.  Also, if you feel like leggings or sweats are too constricting and especially if your body tends to get overheated quickly, perhaps you can consider workout booty shorts that provide optimum support. There’s no doubt that you’ll look hella hot in these, and you can always wear them under your sweats, if you want both coverage and support. 

A Touch Of Millennial Pink



Again, renowned sportswear brands have done an amazing job at bringing us not only sneakers that offer amazing sole and ankle support (vital for safety and an effective workout), but in the sea of options, we couldn’t help but fall in love with Nike’s millennial pink line that, aside from all-pink attire, offers incredible millennial pink sneakers, that are perfect for any form of exercise. This collection also features a cap – very handy if you have long hair and are working out outside, along with the super cute and sleek pink water bottle. There’s no way you won’t fall in love with these pieces and feel pumped about rocking them at the gym.

Final Touches



Ok, now that you’re all set in the basics department, let’s talk about the must-have additional items that will both save your life and your style. You’ll need a killer playlist on your iPod to keep you pumped. Don’t forget to snag some cute wristbands that serve as accessories but are also your savior because you’ll need something to dab that sweat with. Dehydration and all the sweating can take a toll on the lips, so always have your go-to lip balm in the bag, and speaking of one, you need a bag that will allow for both a grand entrance as well as exit. The best possible choice, hands down, is the Marc Jacobs D1 Packables Duffle. It’s big enough to fit all your stuff, and speaking of stuff – don’t forget to throw your ‘I’m a diva’ sunglasses in there, along with a towel (basic gym etiquette), and of course, deodorant and face mist. Now you’re ready to own the room.


The Healthy Fix: Fat's Labyrinth

This week Sam and Jenna discuss Low Fat Diets and Body Fat Percentages.


Why these are actually just fads that should've faded when they came out in the early 80's. Navigating these fad diets always feel like a labyrinth, but that's why JAM is always here to guide you!


Find us on Facebook: “The Healthy Fix.” We would love to hear from you, email us at

The Healthy Fix: Body Positivity

Here we go our first #WellnessWednesdays: The Healthy Fix Podcast!

Today's episode: "Body Positivity” The movement that is sweeping across social media, Body Positivity. What is it and how can you extend body positivity beyond just self image? What started as a term coined in 1996 for those recovering from anorexia, which then was adapted into health and acceptance at any size. All bodies and beautiful and unique!

This new movement further evolved into not doing ALL the work, forgetting the core value of being body positive: HEALTHY


The Healthy Fix

Hey guys! Sam and Jenna here from the Healthy Fix Podcast.

We want to thank Chauncey, Heather and the girls from So She Slays for collaborating to bring you more content on their wellness page!

You will be hearing from us on some of the latest trends in the health world. We break them down for you and also give you some of our experiences. 

And on that note, we would like to share with you a little about ourselves. First off, we have been friends now for 20 years!  We met in 2nd grade and have been attached to each other, no matter how far we have lived from each other or how long we haven’t talked. Currently, Jenna lives in Germany & Sam lives in California. Jenna is the Shawn Hunter to my Cory Mathews.


Jenna is a certified holistic health coach just getting into the industry. She has had a passion to live a healthy life for many years but has taken detours before getting there. She has many life experiences such as addiction and going to rehab. Now she is in a state of great potential and is thriving everyday and will for sure be sharing her experiences in life and education to help others. She challenges you to defy everything you already know and that has been ingrained into you about health. Change starts with you at DefyHealthCare.



Sam is a badass fitness guru. Starting out her life in fitness at an early age in karate and becoming a black belt in her early adulthood. She is also a Pilates, yoga, martial arts, and well pretty much everything badass instructor. She has dedicated her life to the knowledge of the human body and how to push it to get maximum results. She has also started the #WarriorWomenMovement to help empower women through martial arts to live a kickass life. Activating their inner warrior.



We started the Healthy Fix Podcast naturally by just talking to one another about who was doing this and what trend people were following and not doing correctly. We have a goal in mind to educate through our knowledge and experience and give you facts rather than what you should do. Of course, we do give you suggestions and go on rants buts ultimately we love to help.


Join us in understanding the latest trends to make a healthier decision on the latest health fix every Wednesday. 

Make sure to stop by on April 11th for our first Podcast on Body Positivity


Follow us:

Jenna on IG @jenna.defy, Facebook: Jenna Elizabeth Health Coaching, Website:

Sam on IG @bodysamantix, Twitter, Facebook, Website:

Body Confidence: Prepare Yourself for Spring

Every wise lady out there knows that getting that smoking-hot summer body isn't such an easy achievement.

What's even more important is the fact that we cannot fit in our favorite bikinis in July if we start preparing in June. Obviously, we want to look good for the summer vacation, but how exactly can we get what we want? In order to answer that question, we present to you the guide that will help you make a big change in your life or a few small ones that ultimately lead to being both fit and confident. Starting early is what's essential and that's why we want to prepare you for spring!


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Many claim that sleeping is the absolute laziest way to lose weight. Ladies, if you are sleep deprived, you'll crave food more. That happens due to the increase of the hunger hormone called ghrelin. On top of that, lack of sleep can also slow the rate at which calories are burned. That's why you need to have a good night's sleep. Sleeping 7 to 8 hours a night is optimal. You'll get your metabolism back on track and therefore aid the process of losing weight. If you exercise on a regular basis and you should, you'll feel energized after 7 hours of sleep. Remember to turn in on time each night and please, refrain from your smartphone at least 30 minutes before bed. We don't want you to have difficulties trying to fall asleep.



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Before we start talking about workouts and exercising we have to mention an equally important segment of your body preparation journey. Eating healthy is a must. Simply put, ladies, junk food has to be avoided. It's okay, you've indulged in junk food a bit but it needs to stop now. Consider eating a home-cooked meal every single day. Make sure that your daily menu is full of fruits, vegetables, lean meat, seeds, nuts and whole grains. Also, don’t forget to add protein supplements to your healthy diet! You should go for a quality protein powder, since you'll want it to be absorbed as fast as possible for better fitness progress and muscle recovery. Protein is an important nutrient for weight loss, getting enough will boost your metabolism and reduce your appetite which helps you lose fat without losing muscle mass!



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Training is as important as eating clean. You'll lose weight if you just eat right but with a bit of exercise, you'll do wonders to your body. First of all, you need to find the right fitness program for your goals. If you really want to just cut weight, you should do cardio. Running or cycling is a great cardio exercise. Your heart rate increases and you sweat more. That's when you really start burning calories. On top of that, your glutes will look amazing. However, if you want to build some muscle, head for the gym and do some weight exercises. Consult your coach if you are a beginner at the gym in order to avoid injuries. Strength training will help you build your muscles and you'll also burn calories. The options are there, the choice is yours.

Reasonable goals


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Many of us get frustrated when we reach a plateau in our weight loss or muscle gains. Especially when you consider the fact that we drug ourselves with no-limits, self-help philosophy in order to find that much-needed motivation. Ladies, it is important to know that we all have an equilibrium and genetic set point where our bodies want to remain. That does not mean that you cannot achieve your fitness goals. We just want to emphasize that you must not be too hard on yourself if you are struggling to lose weight or put on muscle. That's why you need to set a reasonable and achievable goal. Acknowledging your goal and setpoint doesn't mean giving up, that just means that you're aware of the obstacles you face. We need to say once again that you should expect to hit a plateau in your own fitness results. That's why it's important to work around it so you can continue your progress at a more realistic rate.

Eliminate comparison

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Every woman is beautiful in her own way! That's why you shouldn't be obsessed with other people's results or looks. This should apply to every aspect of our lives, not just to fitness. Almost all fitness professionals claim that you should never feel bad about yourself just because someone else has more shredded figure than yours. It's alright to look up to certain people but do not compare yourself to them. Measure success by the progress you're making and by remembering why you started in the first place. Take some time every now and then and reflect on how much progress you've made. Instead of looking at how far you have to go, look at how far you've come. We believe that that's the winning formula.

Being confident should be our top priority. That is the ultimate goal we are aiming at. We really hope that we helped you learn how to achieve it.


Scarlet Gratton

Scarlet is a passionate writer, interested in fashion, lifestyle, and health. She loves traveling, you could say that she is a real travel addict, especially when she has a chance to visit some exotic destinations. She would tell you that inspiration can be found in the most unexpected places.

The Beginning to a Better You!

It’s that time of year when many talk about new goals they would like to achieve. And, almost always on the top of most lists is the subject of weight.

Some want to lose weight, some would like to maintain while others may want to gain. But, of course we know that the highest number goes to the ones who want to lose weight. It’s a desperation that so many have long desired. In 2016, I wanted to eat better, feel better. I had heard for many years how exercising can help one to feel better. I lose weight (and gain some back) every year. However, I wanted to make eating right and exercising a way of life. For months, I got up at 4:30 .M. almost every morning to exercise. I would do different exercises throughout the week, so that it would remain exciting to me. Some mornings, I would walk and exercise on my equipment in our garage. Some mornings, I would go to Fit Body Boot Camp in Baton Rouge for 5:30 A.M. The 30 minute workout that I did there was an encouraging experience. I was the new one in boot camp. Each time I would feel that I was too out of breath to complete a workout or that I would need to catch my breath, there would be someone else in bootcamp doing the exercises on my left and right telling me to keep going and that I can do it. It was empowering to see woman that were all in the room with a goal to get fit and who wanted to motivate others. One day, the trainer was in a car accident. He would not be in attendance on one of those days. That’s when I saw India for the first time- the head trainer at Fit Body Boot Camp. During the session, when the exercises were a challenge she would call me by name and tell me to keep going.


Eventually, I started working out at home only. I had lost a good amount of weight and felt that I could handle getting to my goal size. I was getting closer to the body I wanted when my autoimmune disorders started to make me feel weak, sore and in pain. I even endured a time frame in the winter of the same year when I would have to limp because my left foot was so much in pain. So, of course I didn’t get a chance to exercise and honestly, I didn’t always make the best eating choices. So, at the beginning of that year I had done so much to exercise and make healthier eating choices and there I was gaining weight . . . again. After months went by, I decided that I wanted to join Fit Body Boot Camp again. I saw India. She was extremely nice. I followed her to her office as we discussed what my goals were. She made me feel that it was going to be a reality. I cried at her desk. Tears of joy . . . and honestly tears of frustration that my autoimmune disorder made exercising seem impossible at times. Well, that same dayI found out that I was pregnant. I was extremely excited and knew that was another blessing. I told India that as soon as I delivered my baby and recovered that I plan to come back to her.

One of her posts was titled, “You 2.0”. She said this was her meaning behind it.

“I think people needed to be reminded that doing new things, learning new things, change in general is a part of life and the longer we avoid it, the more unrealistic it seems for us to get started and the finish line becomes farther and farther away. As we get older, it seems that being “stuck in our ways” becomes a fact of life, and it shouldn’t be like that. If people would take challenges as they come as opposed to waiting until they have no choice, they find that the task is more manageable. The longer we ignore our problems or challenges, the bigger and more daunting they seem.

Fitness in itself can be overwhelming and intimidating. So when it comes to trying to find a fitness routine, I want people to feel more comfortable with the idea and understand that starting is the hardest part and it’s hard for EVERYONE! Everyone had a first day at one point! It’s the people that continue past that first day that becomes successful and that is my main goal. Not just getting people started, but keeping them motivated once they do get started.”

This is an incredible and encouraging way to work on YOU . . . 2.0!

Fit Body Boot Camp is located on Siegen lane near Airline Hwy at 11641 Investor Drive, Baton Rouge, LA 70809. They offer an early morning session as well as 3– 30-minute evening sessions Monday through Thursday.

If you’re interested in getting started, email them at or give us a call at 225–246–2867 and they’ll meet with you for a one on one consultation and free session, discuss your fitness goals, and choose a program for you.

Thrive Global


Wait Meditation Works

Meditation can be defined as a practice where an individual focuses their mind on a particular object, thought or activity to achieve a mentally clear and emotionally calm state.

So let me honest I was super skeptical about the newfound love for Meditation. I just did not understand the concept of sitting still and breathing.

Yes, I love yoga, and I can be all namaste and feel at ease, but I was not sure I was the mediating type of girl ya know?


Meditation to me was a new concept for me. I never thought I could stay still for an extended period and clear my mind of unnecessary stress. Just me, myself and my breathing techniques. 

I recently start mediating in 2017, and it has honestly improved my daily life and sleeping schedule. A friend of mines give some excellent apps to use to learn how to meditate properly finally. 

I take moments in my day to find a quiet space to sit and breathe. I love to meditate in the early morning or before I go to bed. It helps me collect my thoughts and ease any anxiety I am currently feeling at the time.  

I use a few apps on my phone to help me learn how to breathe and clear my mind.

Here are a few of my favorite apps:

CALM-Price: Free to download, $12.99/month



HEADSPACE-Price: Free to download, $12.99/month





STOP, BREATHE & THINK- Price: Free to download, $9.99 per month



Learning how to meditate correctly has helped me refocus my thoughts. I often deal with stress and anxiety and my mind is always running, but with meditation, I feel at ease. To get more insight on some dope meditation apps and vibes check outRefinery29

Trust me mediation will slay your life.

The Ultimate Plan for Eating Clean

The newest trend in the world of food has actually been a step in the perfect direction: clean eating.

Simply put, it’s not about what you eat, what its nutritional stats are or whether or not it’s pricey – it’s about how it got to your plate. Supported by celebrities like Gwyneth Paltrow, clean eating focuses on food that is as natural as possible. Forget processing, refining or any other form of making the food less natural. The ideal scenario is you growing your own food without any pesticides, and then consuming it raw. But as we live in a less-than-ideal world, let’s see some more realistic options to get you eating clean.



This doesn’t mean that you need to cut meat out altogether, or that meat is particularly bad for you, but if your focus is clean eating, then it’s not the best choice. Not only does it create a lot of methane and increases your carbon footprint, but it’s usually a lot more processed than plant-based options. Going meatless for at least one day per week will give you a clean boost and allow you to discover the wonderful world of plant-based food that you might have never tried if you didn’t ditch meat for a day.



The food served in most restaurants today is highly processed and has a lot of sodium packed into it to make it taste good and have you coming back for more. However, the moment you try eating clean, you will realize how different the food tastes, and start to appreciate the natural flavors of food. But when you do go out, try to choose restaurants that offer clean food, or ask them to prepare something for you from fresh ingredients. Alternatively – make your own food and go for a picnic!



Eating clean can be easy in some cases, but it’s not always the case. Clean foods can sometimes be more expensive, and unless you want to eat them raw, the recipes can take some time to master. Luckily, there are many great catering companies that are picking up on the trend and offering clean food, either for events, or for everyday eating with breakfast and lunch packages, or smoothies for on-the-go. It will make your life easier as well as give you inspiration for your own recipes in the future.



Not everything we eat can come from our yard, or a local clean farm. Sometimes, we need to go to the grocery store and pick up those packages. But it’s not the end of the world, as long as you know how to navigate the labels. A good rule of thumb is to only buy things that have six ingredients or less on the label. On top of that, if you don’t know what any of the ingredients are, put it back on the shelf, or do the research before buying. There are clean options out there, it just might take you some digging to find them.



Carbohydrates are not the enemy. They get a bad rep because they’re the main part of many highly-processed, sugary foods, but that’s like saying that you should never eat tomatoes because they are in ketchup. Carbs – and primarily whole grains, vegetable, quinoa, rice and fruit – are great for you, and you shouldn’t give them up. They might actually be even more important for your body than protein and fat, so don’t cut them out, but instead learn to work with them in their natural form.


Starting to eat clean is not a huge step that will change your life to the core, but if you do some careful thinking when buying produce and eating out, you will in return gain more energy, a healthier lifestyle and a mindfulness around your food. So the next time you’re wondering how you can make yourself a bit healthier, give clean eating a try!


Best Vitamins For The Skin


Like every other part of your body, your skin relies on good nutrition to stay healthy. A diet rich in antioxidants is good for your whole body, inside and out.

Fruits and vegetables rich in beta-carotene and antioxidant vitamins C, E, and A can prevent damage caused by free radicals and reduce the signs of aging. Fish and nuts rich in Omega-3 fatty acids strengthen the skin against damage and toxins. Good nutrition protects the whole body against deficiencies and damage that also eventually take their toll on the skin.

The best way to ensure your diet includes all the skin-boosting nutrients you need is to eat a variety of fruits and vegetables in a rainbow of colors. Add eggs, nuts, lean protein, whole grains, and plenty of water, and you will probably get all the vitamins and minerals your body requires.



Some of the best foods for your skin are:

Strawberries. Strawberries are very rich in vitamin C, and should be eaten regularly. Or make a berry mask and apply them topically.

Olive Oil. Olive oil is rich in antioxidants and is also anti-inflammatory. It reduces free radicals and adds moisture.

Green tea. Green tea is not only relaxing, it fights inflammation, is full of antioxidants, and may even reduce your risk of skin cancer.

Brazil nuts. Brazil nuts are rich in selenium, which works with other antioxidants to boost the immune system. Selenium also protects against sun damage and age spots.


Even with a rich, healthy diet, there is evidence that adding a nutritional supplement can benefit the appearance of skin. Here are some supplements that improve the look and quality of skin:


Clear Skin Advanced Vitamin Pack for Acne


This daily vitamin pack from Innate Skin helps clear the skin and fight acne from the inside. Each pack contains:


·      Vitamin A: Protects against sun damage, slows signs of aging, contains retinoids that stimulate cell production and growth, and reduces irritation

·      Zinc: protects from free radicals, boosts cell production, protects against infection and inflammation, regulates oil production and prevents clogging of pores

·      Vitamin D: repairs damage, prevents infection, reduces signs of aging, is anti-inflammatory

·      Pantothenic Acid (vitamin B5): supports skin healing and cell regrowth, protects against damage and stress, reduces signs of aging, prevents wrinkles


Some customers see results from this supplement in as few as 7 days, although many Amazon reviewers say it takes 4-6 weeks to see a reduction in acne.



Nature's Bounty Extra Strength Hair Skin Nails



Two daily tablets of Nature's Bounty Hair, Skin, and Nail supplement include:


·      Biotin: B vitamin that improves keratin infrastructure, improving hair, skin, and nails

·      Vitamin A: Protects against sun damage, slows signs of aging, contains retinoids that stimulate cell production and growth, and reduces irritation

·      Vitamin C: reduces UV damage, helps heal and repair collagen, reduces wrinkles, protects from free radicals

·      Calcium: helps regenerate new skin cells, reduces dryness, protects from UV rays

·      Vitamin D: repairs damage, prevents infection, reduces signs of aging, is anti-inflammatory

·      Collagen: increases cell production and skin elasticity, increases moisture, reduces signs of aging


These ingredients together boost the thickness and strength of hair and nails, while making skin look more smooth and moist.


BIOTIN PLUS 5000 mcg


Biotin Plus from Nested Naturals is a supplement that is 3rd party tested, vegan, gluten free, and non-GMO. Every tablet contains:


·      Vitamin C: reduces UV damage, helps heal and repair collagen, reduces wrinkles, protects from free radicals

·      Vitamin E: reduces free radicals, heals damage, reduces inflammation

·      Vitamin B3 (Niacin): reduces wrinkles, evens skin tone, heals acne, reduces hyper pigmentation, improves skin moisture, boosts keratin

·      Vitamin B6: promotes skin and scalp health, improves moisture, reduces inflammation

·      Vitamin B12: improves cell health and production, reduces skin redness and dryness, reduces inflammation, promotes keratin production

·      Biotin: B vitamin that improves keratin infrastructure, improving hair, skin, and nails


In addition, B-complex vitamins boost energy and can help with metabolism, so this supplement may have more health benefits than the simply cosmetic.




When taking any nutritional supplement, remember to take it along with food and a generous amount of water, as your skin needs to stay hydrated as well as your body. Facial steamers work beautifully to keep a youthful skin, and keep it hydrated at all times. Many supplements can be slightly difficult to digest, and cause upset on an empty stomach. Furthermore, some vitamins and minerals are water-soluble, and some are fat-soluble; if you take a supplement without the ability to digest and use the vitamins, then it will simply pass through the body without any benefit.

Finally, good hydration makes all the difference in the appearance of your skin, and in your overall health. Drinking adequate amounts of water throughout the day, every day, helps your body fully benefit from the nutrition in your diet, eliminate toxins, and moisturize from the inside.

Lets Talk About The Invisible Disease.

Dear friends, I have the invisible disease. Shout out to Fibromyalgia. 

I am one of 1 of 10 million people who suffer from Fibromyalgia. I can honestly say this is my first open discussion of my recent diagnose. I will promise not to be too sappy or annoying. 

 In early December 2017, I was diagnosed with Fibromyalgia. Yes, I am a newbie.  Honestly, last year I suffered a lot of pain in the regards of my body. Last year, I dealt with  the after-effects of knee surgery and the recovery was more difficult then I could imagine. What started as meniscus repair surgery in 2016 became a brace, crutches and in and out of doctors office in the summer of 2017.  No one had the answer why I was still in so much pain. I took multiple tests, sat in various doctors offices and the condition was at a standstill. 

I was over the knee pain, but it seems like my body was fighting against me. I  would wake up exhausted and in the worst pain that my body could handle. I would have stiffness in my neck, back and every joint of my body. Personally, I thought it was arthritis from a car accident I had many years ago; but this time the pain was dreadful. I felt like my energy level was down, my memory was a lapse. I was at a lost on why I was in so much pain, and I couldn't even explain it. I begin having random rashes in the last few months, and feel like my body was continuously catching a cold. 


Finally, after more tests and consultations, my doctor diagnosed me with Fibromyalgia.  Once and for all it all made sense. All the symptoms I had made sense. 

One of the main symptoms is called the 'Fibro Fog'.  The "fibro fog" which is a fuzzy-headed feeling that keeps you from thinking clearly. I would feel like I am lost in space when talking to people.  It started to become embarrassing.  

The worst part is dealing with the "flare-ups", which can take over your whole day or week. You are unable to move, and the pain is agonising. I suffer from spinal spasms, hands cramping and sometimes not able to walk.  I have Costochondritis; which is a part of this disease; is when your sternum is inflamed and hard to breathe and talk. 

After getting diagnosed I started to do my research and find out the musical icon Lady Gaga suffered from this disease. I watched Lady Gaga Five Foot Two Netflix Documentary, and I saw her suffered from this awful disease. Lady Gaga is a warrior. She inspires me. I know that sounds so corny but watching her fight thru this pain is inspirational. 

All I can say is that my body is attacking itself, and I feel helpless. It takes away moments away from your life.  I hate that I have to flake on obligations, dinners and concerts because I physically can't do it. I realise that I was slowly killing myself by trying to do everything, the multiple taskers, your go-to person and my body was suffering.  I am blessed to have a job that is understanding and accommodating to my condition. 


Over the past few weeks, I learn more about my self-care and know now I have to say 'no' to obligations when I am in pain.  Its hard tell your friends that I am unable to make it somewhere because I can't bear to move. They don't see the pain. Hence that is why it called the invisible disease.  (very clever). Sometimes I feel like people think I am making this up; but if you could see the intense pain I feel inside you would be like damn. 

In the past weeks, I have started a new medication program to ease the symptoms, launched a new diet and started yoga.  I have learned to make jokes about this recent diagnosis. I always crack little jokes when I am having a flare up and tell my friends "ooh the invisible has taken me out for a minute". You have to make light of the situation.

This pain will not define me, and now that this is just the beginning of a new lifestyle I will slay. 

New Decade Who Dis?

Yes, its that time of year when you want to try to get your fitness and healthy living on track. I am guilty of trying to pull the New Year Who Dis routine when it comes to my fitness.

Let be honest, its rough between the ending of the holidays and then everyone in my household includes myself having a birthday. Its hard to say no to treats and pushing myself to go to the gym in the colder months.  Well, I just hit my a new decade in my life, and I want to be healthy and conquer my 30s. Here are a few of my goals that I will defeat:  

Exercise at Least 5 Times a Week



I love a good workout. Its just takes me time to make myself go to the gym. Once I am there, I love the feeling of working out. I have started packing my workout bag so I can go to the gym right after work. No Excuses. 

Cut Down on Extra Sugar




Sugar and Sugar are my friends. I have a sweet tooth, and for the sake of my health, I have to let it go. You can have a sweet tooth, but you have to do it in moderation. 

Get at Least 7 Hours of Sleep




Up all night and barely making it in the day without coffee was in my twenties. For my thirties, I am all for being refresh and getting rest before my body gives out. Putting down the electronics before bed and finally resting is very important to live a healthy life. 

Self Care




We all need to focus more on ourselves and our happiness. In the famous words of Maxine Waters, "I'm reclaiming my time'.  Remember your self-worth at all time.

Tell us how you will be reclaiming your time below! 


5 Tips To Fight That Winter Cold

Everyone around me is sick and Lysol wipes have now become my new accessory.

With every sneeze or cough I find myself thinking it's only a matter of time before I get sick too. I love this time of year but I hate the cold that tends to come with the cold. Plus who has the time to get sick I mean it's such an inconvenience. 

This is why I'm sharing my tips on how to fight the winter cold when you feel it coming on.



My mom got my sister and I started on this and it's now known in our family as the, "remedy." She found the recipe on Pinterest when she couldn't get rid of her cough, gave it a shot and it worked! Now I use the remedy when I get a sore throat or a hint of a cough and it's taken care of after a few days. Plus it tastes sweet and gives you a warm feeling in your chest after you take it. Check out the recipe below!



I'm a big fan of the neti pot. Growing up I use to suffer from sinus infections and allergies a lot. I had sinus headaches and my face always hurt from sinus pressure. So now when I start feeling my cheekbones getting tender or I'm getting stuffy the neti pot is the first thing I go to. And normally using it once or twice a day for a few days takes care of the tenderness and congestion. It may be a weird thing to think about but the way I look at it is, I do something that seems weird and I feel better or I suffer. Seems like a clear choice to me!



Airborne, Emergen C, Zicam are all things I've tried and love especially when everyone is starting to get sick around me. I gravitate to Airborne or Emergen C when my lovely coworkers want to share their germs and Zicam when I think I'm about to get sick. A good eight out of ten times doing this cuts down my chances of getting sick or cuts down the time I am sick. P.S. I like to drink my Airborne and Emergen C in hot water like tea, it tastes better.



I don't know what it is but I'm a true believer in sweating it out. Not in the form of workouts but in what you eat and drink. Ginger is a key ingredient for me when I know I'm sick but I want to cut down just how long I'm sick for. I make homemade ginger tea and drink the entire pot. I'm also a big fan of spicy soups!



Now when my mom told me to do this I straight up thought she was nuts. I mean, "what the hell will Vick's Vapor Rub on the bottom of my feet do to make me feel better?" Well I don't know how but no lie I slept really well and started to feel better the very next day. It was insane!! I can't explain how it works but trust that it does!


Those are my tips to fighting off the winter cold. Let me know if you have any!

Lets Talk About Self- Care.. Ya Need It Too

A few days ago we posted an image dedicated to self- care. We often forget the importance of ourselves and especially with the holidays approaching we can get overwhelmed.

Personally, I forget about how important is to take time out of my day and just breathe. I forget to take care of my mental, physical and spiritual needs. 

I have to admit in 2017 this year has shown me a lot of the importance of oneself. I am not my best without taking care of myself. I know that sounds cliche but its accurate af. We all get caught up with work, relationship, friendships and not expressing ourselves. I get caught with overthinking that I forget to relax. 


This past month I have reclaimed my love for self-care. For instance, I take one day out of the weekend to focus on myself.  I sleep in, go to the gym, a personal spa day with hair and face masks and guess what no social media. Yes, you read that right I cut myself from checking my Facebook, Instagram, texting and just playing on my phone. I need to reclaim my time and stop worrying about who is doing what, why isn't that person not texting me, stressing about work, etc. You can low key call this ghosting or disappear for the world for a little bit but, for me, this has become self-care and therapy to clear my mind. 

I count my blessings, catch up on my tv shows, read magazines, journal and just hanging out with my family. I can honestly say it's a weight off my shoulder not to worry about anything. Take care yourself, mentally, physically and spiritually. You are in control of your life. 

Try Our Core Blasting Workout with Citrus & Gold

Isn't it everyone's wish to have a flat tummy? Ugh, tell me about it!

We hear it all the time that a flat stomach is created in the both the gym but mostly the kitchen. Citrus & Gold creator, Akansha, has already showed us how to make her delicious Berry & Beet smoothie full of all sorts of healthy shit, now she's taking it to the mat to give us a quick Pop Pilates core workout!

Take a look!!

EXCLUSIVE! So She Slays Workout Is Here

We all know that the hardest part of getting to the gym or working out in general is getting started. 

I may love the way I feel after a good workout but I'm not about to lie and tell you that I'm excited to go to the gym. Add in the fact that I'm normally working on a zillion other things, making time to workout is just a bitch! Plus you're girl is not a morning person so all physical activity must be done after 10am to ensure I don't bust my face or brake something. 

Lucky for us Samantha, from Body SAMantix, created this exclusive, So She Slays, 30 minute, total body workout that we've slimmed down into a short four minute video. No weights or gym required so no more excuses. P.S. I tried this workout myself during my lunch break and definitely felt it the next day! 

Barks and Burpees

I have the best workout buddy name, Louie!

My workout partner always keeps me on my toes, and we NEVER miss a workout!

Louie and I run hills, hang out in parks, and meet new people while he barks.

My best workout buddy is my dog, Louie! Louie is my Bullmastiff baby! Not only do we need exercise but so do our puppies! Health and fitness are important not only for people
like you and me, but also for puppies!


Exercise reduces obesity, arthritis, and stress in dogs which are essential for their health. Our favorite workout is Doga! Yes, Louie and I do Doga once a week to relieve our daily stress.  I love running around my neighborhood with Louie for our “morning runs” aka Louie needs to use the bathroom and forces me to get up and work out.  

I am currently looking for a new puppy to join Louie! My friend Rachel told me about this fantastic company called PuppySpot! PuppySpot is a service committed to helping responsible breeders place their puppies with caring individuals and families. I love the commitment PuppySpot has for their puppies and finding the perfect home for them to be celebrated and healthy! I am so excited to find a new companion for Louie! We can start working on our Doggy Paddle! 

Make sure to check out PuppySpot for great puppies

Please share your favorite workouts that you do with your puppy! 

Lost? Ya, Me too.

Lost is opinionated just like your take on Trump!

There are quite a few things you could do things when you feel lost. After a lot asking and snooping around, I finally collected and made a list of stuff people do when they feel lost! Here are a few:

1 - Get lost ever Furthermore! 
How do you ask?
Take a walk to that street that you pass by every day but haven't visited.
Stroll down to that one shop you always wanted to shop at but never found the time to do so.

2 - Let yourself free
From all the thoughts that have been bothering you.
Get your things together quite literally and dump that into a bag along with all your comfort food and just do something that you have a fear of doing.

3 - Let it out
Scream, punch, write, run or do anything to exert your bottled anger.

4 - Find peace at a place that calms you
Could be a cafe or a library, a beach, a church, a meadow or a hill top. Bring out the Po in you. Be the dragon warrior.

5 - Talk to your listener
Vent it out to them and thank them and love them for life cause getting friends who just listen are very rare.

6 - Shut the world out
Put on your earphones on and fly away to the world of your own where everything is perfect.

7 - Eat away your troubles
Binge buy all our comfort food and put on your favorite movie and eat with all the glory in you.

9- Talk to yourself
Think through all the thoughts in your mind and sort the unimportant and put them away in the spam folder.
I know this is easier said than done but I tried it personally, and it did help, It’s difficult to do but fruitful

10-Learn to let go
Spend time with the people you love and divert your mind to such an extent that you leave the train of thoughts far behind

These are all the things that I’ve tried and tested when I felt lost in life, and they helped, and it may help you too but being lost means differently to everyone so some may work for you and some may not.

unlikely ingredients for A healthy snack

Berry and Beet Smoothie? Say what? Is that even good?

You know you've been there, in line looking at a menu trying to figure out what smoothie to get yourself. You're reading all the ingredients and thinking, "how's this a ginger, celery, berry, with a shot of wheat grass smoothie suppose to taste good?"

I've often found myself in that same boat so I tried to make some smoothies on my own. Only to find out I'm not totally getting all the nutrients I need out of my lovely concoctions. Could also be too that my ass is always trying to sneak some ice cream or something in there. 

Any who, so to help try and liven up my smoothie making skills I thought I should get a hold of Akansha from the health and fitness blog, Citrus & Gold. And liven up my smoothie recipe she did by making a Berry & Beet Smoothie. Yup, I would've never put those two together either but hey take a look at the video below to see how it went. 


So Akansha was so sweet to make enough of the Berry & Beet Smoothie for us to try and I have to say it was pretty damn good. I was also starting to get a little hungry at the time of the shoot and that smoothie held me over for another few hours.  If you would've told me there was a beet in there I wouldn't have guessed.

Below is the full recipe for the Berry & Beet Smoothie. To get more recipes and healthy tips make sure to visit Citrus & Gold.



Serving: 2 16 oz servings

1 cup of berries - frozen or not. After trying it a few times I think strawberries are the best for this.

1 beet: I bought mine steamed and peeled from Trader Joe's

2 medjool dates, pitted

1 tbsp of chia seeds

1 cup coconut water

1 1/2 cups almond milk

2 scoops Vital Protein collagen peptides

3-4 ice cubes

Love fitness classes, then get this app!

So you know your girl advocates for a healthy lifestyle as much as she can, which means a healthy dose of gym time.

Now I don't know about you but I always find that I get a better workout when I take a group fitness class than when I choose to workout on my own.

I also know that with my insane schedule and how popular some of the classes at my gym are, actually getting into my favorite classes can be a little difficult. This is what caused me to look into the app called, Aaptiv. It's my favorite new fitness obsession and I think once you give it a shot you will love it too.

Want to know more about what it offers, check out the video below!



This app has seriously changed my workouts. It's so easy to use and I have so many different workouts to choose from that I will never be bored. In fact I must confess I look forward to choosing the types of workouts I'm doing for the day as well as mixing and matching the classes.

There are a few things I want to give you a heads up on though. The app is free to try for up to a month depending on the promotions and after that it is $10 a month. Which lets be honest, if you do three short classes a day that amount to one hour, and only pay $10 a month for the access... it's a good deal! You would be hard pressed to find a group fitness class that costs you $10 a month anywhere these days. Also too, if my Aaptiv peeps are watching or reading this it might be a good idea to add pictures or gifs of each exercise since I know some may be better visual learners than audio. Just a thought.

All in all though I live by this app and use it daily! I highly recommend Aaptiv to anyone who is looking for that group fitness motivation but wants to do it on their own time.

WIIVV: The Best Foot-Gasim

Have you ever put on a pair of pants, shoes, or whatever and thought, "yes, these feel amazing!"

Well ladies that is exactly the reaction I had when I tried these new insoles. I know what you're thinking, that's a strong reaction for a some insoles Heather. Well trust when I tell you if you were experiencing the type of knee and hip pain I was when working out these things were a god send.

So I first heard of these custom 3D printed insoles from a teacher my mom followed on Facebook. At the time I was going through it with my knee, hip and IT band pain. This pain was so annoying it was effecting my workouts and killing the way I lived my active life. It was to the point where sitting for any period of time was so painful I ended up standing all day. Any who, I heard about these insoles and thought hey maybe I should give these a try to see if they help. I have flat feet and have always known that I needed insoles in my workout shoes but I always hated any insoles I bought off the rack because they were so uncomfortable and never fit right.

All that changed when I tried WIIVV. Find out how below!



If you are sold on these insoles, as you should be, then I would definitely check out the WIIVV website. They offer full length insoles, which are perfect for your workout shoes, and three quarter length insoles, which are mostly used for causal shoes. WIIVV also offers a money back guarantee if the insoles are returned within 30 days, just in case they aren't exactly what you are looking for.

Out of every insole I've ever tried I've never been as happy as I am with these WIIVV insoles. I totally recommend them to anyone that is constantly on their feet, or simply have been lucky enough, haha, to be blessed with flat feet. These work, they're affordable, and they're made just for you!