Switching Gears After Shamrock

Well Shamrock is over and I’m tired and ready to change gears. It has been 19 years that I can remember of Shamrock runs and it is always one of my favorites. A race that started out as a tradition with my dad in 1994  lead me to join a Shamrock Training Team in my adult life. That allowed me to create fond memories with amazing people and meet my ultimate fitness partner.

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Did Someone Say Vaca: Tips To Get You Trip Ready

What is it about booking a vacation that stimulates the drive for optimal fitness ? Is it the idea of looking your best, feeling your best, or simply showing your best in those vaca insta pics?! Whatever the reason I think booking a trip can be a great time to kick things up a notch. I have some ideas to keep the budget and calorie count down weeks leading up to your next adventure.Because burning the extra cash and calories while you visit that city will be worth it.

The past several months have been INSANE. It has been the busiest season of my life and the most fulfilling. If you’ve been following my Instagram, you’ve seen evidence of a new season of life that included a new relationship, new job opportunities, new freelance projects, dog training, and a recent move. I also feel back in love with cooking and sharing those crafted meals with my BF. This current schedule has called for lots of computer time…aka…sedentary sitting during the day and little time for fitness. The toll it has taken on my body and mind is a sad one. #tired Lots of adjustments, all at once!

Hence the reason for booking a little road trip, sending us on an adventure a little further south and a little warmer. With an April vaca date set and booked, it leaves several weeks to prep. It doesn’t hurt that daylight savings is this weekend as well…hence more after work fitness time!!! It is a warm welcome for fitness to take up more time on the weekly calendar…and an ideal time to break out the grill. A different way for us to enjoy cooking together in a bit more healthy way. Below are a few additional easy things I am doing to prep my body and bank account for my trip. I’ll be sharing my journey on insta over the next few weeks. If you need a little extra help, reach out. I would love to help you live the sweatfilled, soulful life you deserve.

1. Live and eat by a weekly grocery list that includes specific meal planning. Use seasonal fruits, vegetables, and lean proteins to fill that list. Stay on the perimeter of your market and avoid processed foods.

2. Make fitness dates! With longer days, this makes for perfect post work meet ups. Schedule some out door cardio time your best fitness friend or bae!

3. Don’t eat out…during the week. Save those calories and coins for your trip. The extra cash you save will allow you to pick up some new swag to hit the road in style.

4. Sip away. If you are stuck at a desk the up side is you can get suck with a water bottle or a mug of green tea. Flushing fluids like these can help keep the body clean and things moving. This anti aging tea is a favorite in one of the worlds blue zones, Okinawa Japan. Boosting properties such as lowering the risk of heart disease and Alzheimer’s. It also improves memory and may lower blood pressure. Several studies have also shown that the flavonoids and caffeine can help boost your metabolic rate.

Protect Your Joy

It’s my 38th birthday and this year was pivotal. Literally pivoting me into a life, before I had only dreamed about, hoped for, and prayed boldly to have. Every year since turning 30 has seemed to be monumental. Coincidentally it was around that same time I started documenting and sharing my narrative here. Proof that things absolutely get better as you get older. You may think this is an account of my most profound fitness advice from over the years. And while I do believe living fit helps you live a healthy life, it’s the living joyful that helps you have a fulfilled one.

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From HIIT to STILL: life might be less sweaty, but it is still sweet at a slow pace

Besides running, HIIT (high intensity interval training) is my favorite way to exercise. Training this way raises the heart rate, then brings it down using exercise combinations like burpees to squats or jacks to planks. When it is sustained for 45 minutes or so, you can push yourself into fat burning mode. My life has paralleled this pattern lately. I have been coming and going in a mad hurry. Much like HIIT, it has left me exhausted.

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Ash Wednesday: My Proof of Faith

Last year at this time, at the starting block of the season of Lent, I sat in church with a full head and a heavy heart. It was Ash Wednesday, my favorite worship service of the year. It always sparks something special in me. Each year this service has a way of awakening parts of my soul I never knew existed. It’s a refresh and it always falls near my birthday. This year the service falls on Valentines Day and for me it is so poetic. Especially when I consider what the past year has brought me in the way of love.

At the end of this service, there is a time to express a prayer need to our pastor. As I approached him last year, I wasn’t sure what my ask would be. And then almost suddenly, yet naturally it came out. Poured out. Something like “I want financial stability and I want a family” I wrote about that experience here. Ye (me) of little faith how much God was already working on that and just how close he was to showing me his work.

Just a few months after the service…by late summer, an influx of financial blessings flowed. Around that same time, my eyes and heart were opened to a person I would come to learn was my solemate, my soulmate…my person.

I spent years building my dreams and those same years battling challenges beyond measure in both areas.

Here I am a year later from that moment. The very things I faithfully and boldly prayed for I now have. This is no accident. This, is what I know to be my proof of faith.

A comma sits in a bank account that once showed much less. More valuable than that, is the love and life I am creating and sharing with someone who values the same prayers and beliefs I do.

Ash Wednesday is next week. I plan on being in the same church, at the same service once again. I still have prayer needs, but I have a massive prayer of gratitude as well.

Banana Berry “Ice Cream”


2 bananas, sliced and frozen

1/4 cup pineapple, chopped and frozen

1/4 cup unsweetened almond milk

1 cup, sliced strawberries|blackberries|blueberries

3 tbsp coconut flakes


Combine bananas and pineapple in your Vitamix. Blend on high until ice cream consistency is achieved. Add almond milk slowly while blending. You may need more/less milk based on texture. Use berries and coconut flakes for topping!

Servings: 2

Calories: 265/serving

Pineapple/Papaya Shrimp Couscous


1/2 avocado, diced

1 cup black beans, rinsed

1/4 cup red onion, chopped

1/2 cup papaya, chopped

1/4 cup pineapple, chopped

6 ounce cooked shrimp

1 cup Israeli couscous, uncooked

3 tbsp salsa ( I love the mango salsa from Whole Foods)

2 tbsp cilantro, chopped


Cook couscous as directed. Add in remaining ingredients. This dish is delicious warm or cold!

Servings: 2

Calories: 540/serving