Wellness Wednesday – 4 Wellness Tips

Welcome back to Wellness Wednesday!

This week I wanted to touch on 4 wellness tips that I try to practice daily. They are all simple, easy and healthy and definitely make me feel better when I’m consistent with them. So, with that, let’s get to it.

  1. Eat Breakfast

Everyone has heard that breakfast is the most important meal of the day. You need to make sure that you are boosting your metabolism first thing in the morning and starting off your day with a healthy breakfast! When you eat breakfast you providing your body energy and helping your focus for the rest of the day.

I also utilize breakfast as a tool that will ensure I eat healthy the rest of the day. When I start my day off right with a smoothie, protein pancakes, eggs etc. I know that I have already taken a step in the right direction for the day and don’t feel exhausted and tired. Often times when I eat a heavy breakfast or brunch (my favorite meal of the day) I tend to need a nap afterwards. Every once and awhile I love doing that but nothing makes me crankier than waking up and feeling bloated and still sleepy. Therefore, eat healthy breakfast and kick off your day the right way!

2. Drink Water

Since the human body is made up of about 60% water you want to make sure you’re giving it the proper nourishment! I love to always drink a glass of water before each meal. Sometimes when you are craving food or sweets it is actually because you are thirsty! So put the brownie down and take a big ol’ gulp of water before biting into that treat.

Above is the main reason I like the drink water below are a few other fun facts I wanted to shared:

Without water your muscles feel extremely fatigued. When fatigued, muscle cells will actually shrivel until replenished. This for sure goes hand-in-hand with drinking water while exercising. Before I go to the gym I make sure that I am completely hydrated so that my muscles are able to stretch and grow versus just trying to replenish themselves. Since you’re sweating your body needs water constantly to replace the loss of fluids.

I also notice that when I am drinking enough water my skin clears up! When you are dehydrated your skin starts to look wrinkled and dry. But once you hydrate enough the skin will loosen and the kidneys will start to secrete the extra fluid through urine. Once enough water is drank, it is important to moisturize to lock the water into your skin.

3. Eating Habits

So this one is super short and sweet! Throughout the day I try not to eat two bad meals in a row. When I eat one bad meal I’m instantly craving another one … but if I don’t allow myself to do so then it resets myself back on track to continue eating healthy for the rest of the day.

4. Apple Cider Vinegar

So this is one that I have yet to try but I’m going to start incorporating this into by everyday routine! Every morning I want to drink a cup of hot water, lemon and apple cider vinegar. It has sooo many health benefits and I will list a few below.

· Weight Loss

· Reduced Cholesterol

· Lower Blood Sugar

· Kills Bacteria

· Heart Health

Well that’s all, folks! Since I’m preaching breakfast, breakfast, breakfast. This week I’m going to share a smoothie recipe! It actually isn’t mine … I stole it from my friend Jayde. But I started drinking these in the mornings and they fill me up and make me feel energized.

Pineapple/Banana/Spinach Smoothie

Prep Time : 10 minutes
Servings: 4


1 Pineapple

4 Bananas

1 tub Croyo (Natural Grocerers)

Vanilla Extract

Hemp Hearts

Chia Seeds

1 bag Spinach

Unsweetened Almond Milk

Step 1: Add 8 drops of vanilla extract to the coconut yogurt (this sweetens it just a tad) and stir well. Divide the yogurt into four mini-mason jars.

Step 2: Chop one pineapple and divide it into four ziplock bags. Cut four banana and also add those to the ziplock.

Step 3: Add 1c spinach, 2 tbsp of flax seed, 2tbsp hemp hearts and 2 tbsp chia seeds

**These nutritional fats add so many benefits to your diet

Step 4: Freeze the four baggys and place the mason jars in the fridge. When ready to drink, add all ingredients together in a blender and add 1/2c unsweetened almond milk. Drink up – you won’t be disappointed.

Tune in next week for another Wellness Wednesday!



Wellness Wednesday – Social Media Detox + Recipe!

Happy fourth and welcome to my second Wellness Wednesday.

This week I’ve decided to talk about the social media detox I did a last month and how it affected me and why everyone should give it a try.

I was definitely the typical girl who was always sending her girlfriends memes on Instagram, Facebook, Snapchat etc. I was constantly scrolling through the popular page and comparing myself to fitness models, makeup bloggers, YouTube stars and so on. I was so consumed in other people’s lives that I felt like I truly wasn’t living mine to the fullest. The point being, why was I doing that? I decided that it was extremely unhealthy to be doing so and honestly exhausting mentally. I hate participating in things that make me feel sad or upset afterwards and I knew that I could easily make a change for the better by just putting my phone down.

Because of that, I decided to deactivate my Facebook, delete my Snapchat and Instagram apps from my phone and take a break from social media for awhile. At first I was constantly grabbing for my phone to start scrolling through mindless posts that I’ve already seen a hundred times. But after just a few days I noticed that I was reaching for my phone less when I was at home, with friends, driving (we are all guilty) etc.  I really was trying to focus on being aware in every situation. I’m so tired of hanging out with people that are constantly on their phones! Please put it down and be present. If I could have a life motto it would for sure be to be present. 

I did have certain vices that helped this detox. I definitely saw myself on Pinterest more and instead of browsing or being so invested in other people’s lives and what they were doing; I was getting ideas for my new home in Charlotte. What I really wanted from this was to pull myself away from everyone else and focus on myself instead. And you know what? I truly believe that is the reason I came back to blogging! I wasn’t comparing my blogs to other blogs, or myself to insta-models anymore. I was so consumed in my well being and it really opened my eyes.

Moral of the story – everyone should take some time off social media and be more engaged in conversations with anyone you encounter. Make sure you are listening and giving your full attention to the people that deserve it. Because at the end of the day, that Instagram model you stalked for over an hour and ended up on her brothers-daughters-friends page doesn’t give a crap about that hour you gave her. But your friends/family/strangers will remember these moments forever.


Since we got the ‘serious’ talk out of the way I wanted to start incorporting recipes in my blog. Soooo, starting this week I hope to have at least one recipe up a week of healthy eats that are easy to make. This weeks topic is Sweet Potato Brownies.


· 1 medium sized sweet potato (finely grated)

· 1/2 c of cacao powder

· 1/4 c coconut oil

· 1/4 c honey

· 3 tbsp almond meal

· 2 tbsp pure maple syrup

· 1 tsp vanilla extract

· 2 tsp baking powder


1. Preheat over to 320° F

2. Combine all ingredients into a bowl once sweet potato is finely ground.

3. Line a baking tin with parchment paper and pour batter into tin.

4. Bake for about 25-30 minutes.

5. Remove from the oven and let cool for about 5 min.

6. Place in fridge and eat next day – they are much better and more dense when chilled until the next day!



Heat 1 tbsp of peanut butter, 1 tbsp cocoa and 1 tbsp coconut oil and combine together. Wait until brownies are completely cooled and then drizzle overtop. Enjoy! 🙂


GTL, anyone?

This week has been absolutely wonderful. I am starting a new job and finally had a few days off where I felt like I could relax. On Monday, besides volunteering, I didn’t really do much. I actually didn’t make it to the gym. I felt so guilty. Sometimes when I go, go, go, I need to remind myself that it is okay to miss a gym date here and there. You don’t always need to be work yourself in the gym to death. If you miss a day I AM TELLING YOU IT IS OKAY. Your mental health should always be #1 and if you feel like you are not mentally there while at the gym then your workout isn’t going to be good. So, Monday I felt like I was having an off-day and skipped out.

One thing I cannot live without is PANCAKES. Even on prep I am constantly looking for healthy ways to make pancakes. Kodiak brand is BY FAR my favorite brand but I went to Albertsons on Monday and they. were. out. I was appalled. So I decided to try a different brand for once and use a few substitutions.


For a 1/2 cup of mix I made quite a few substitutions. The only thing that I really added to the mix was 1/4 c scoop of protein powder (Kodiak Cakes have protein in them but this brand didn’t and I couldn’t justify pancakes without protein powder in them).

The macros for the pancakes after all the substitutions were the following:

carbs – 53.4g       fat – 3.1g       protein – 36.7g


Although I missed Monday I woke up a little earlier on Tuesday to hit the gym for an early morning cardio session. I decided to do a HIIT circuit because it always gets me sweating. The best part about doing HIIT in the morning is that you are going to continue to burn more calories for the rest of the day – crazy, right? So as much as I hate going to the gym in the morning, I like to at least get a little cardio in (I also feel like the days I get up and go are the days where I have the most energy). Generally, I am a late night gym goer and for the school year, that just isn’t going to work. SO, my goal for the rest of the summer is to try to get my workouts in early or in the afternoon. HIIT is high intensity interval training. Essentially you are going to work out at maximum effort for a short amount of time and then take a short break. Here is an example of a 45 minute HIIT workout that I did on Tuesday.


Late after work I decided to head back to the gym to finish my day with a shoulder workout (my favorite part of the body to lift). And walked on incline on the treadmill for about 20 minutes.

Wednesday I got up pretty early (is 8:30am early?) and went to walk on the rims with some friends. I love to start my day outside but I usually don’t get the opportunity to do so! After our walk we ran to the mall and I stopped at GNC to buy some goodies. Eeeek! I seriously love trying new protein and products.

I decided to go with GHOST. I think I just like the packaging. But the lady at GNC said it was extremely good so I trusted her judgement and got a huge container, whoops! I also got a ONE bar, Optimum Nutrition Cake Bites (red velvet flavor) and Enlightened Marshmallow Treats (original, double chocolate, and birthday cake)! Can you tell I am a snacker? For how big the rice crispy treats are the macros are C R A Z Y low. Seriously, go pick some up today. They taste just like regular rice crispy treats. The mocha Oreos I bought for my roommate! I will definitely have to try one though!

The macros for the original ON rice crispy treat:

carbs – 48g       fat – 3.5g       protein – 15g

BUT THEN, the best part of the day. I went to Albertsons AGAIN and look what I found!



Friday did not go as planned .. I slept most of the day (much needed) and then had to work that evening. After work I decided to hit the gym for some late-night lifting and cardio. Lately I’ve been OBSESSED with Jersey Shore. It has made doing cardio so much easier because I can just put on an episode and not even realize the amount of time that has gone by! Reality TV is definitely a weakness of mine.

I worked both Saturday and Sunday as well. After what seemed like a long weekend I was ready to sit down and relax. I got an email from my Coach saying that I will be cutting from this coming Monday and forward. I’m very excited to see what the next few months have in store for me!

All positive thoughts moving into the next week. I have many birthdays this week and a wedding! Woohoo! Can’t wait to share all of it next Sunday. Have a wonderful week, friends and readers and hope to see you again soon.


What do you guys want to see more of, fitness, lifestyle or recipes?

What is your favorite thing to watch/listen to when you do cardio?

What is your morning ritual like?