Massage: Make It A Part of Your Plan

Picture this… the sound of running water, waves crashing on the beach, the slight smell of peppermint, the feel of a heated bed, and settling into pure relaxation. That is what my bi-weekly trips to Bodyworks by Jeannie entail. Sights, sounds, and smells making it easy for my tight muscles to relax and recover.  Massage has been a part of my training plan for the past two years and the benefits it packs are both physical and spiritual. I build regular massages into my half marathon training schedule to help with muscle recovery. You do not have to be a celebrity or have to train for a race to deserve a massage. The reasons for massage can range. There are many types of massages available to meet your individual needs.

Conditions Massage Can Help With


Addiction Recovery

Digestive Disorders




Myofascial Pain Syndrome

Nerve Pain


Joint Pain


Types of Massage 

Light pressure

Deep tissue

Trigger point



Hot stones



Your session can be customized specifically for you by your massage therapists.  It can allow your body  to relax and escape. In as little as 10 minutes into your massage, inflammation begins to reduce. I recommend 60 minutes for full body benefit. This amount of time allows you to slip into complete relaxation, escape from reality, and let you body heal and your mind recharge.

Related Articles:

Benefits of Regular Massage

Huffington Post: 9 Reasons to Make An Appointment

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Kangen Water: Peak Water For You

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Benefits of Alkaline Water



Enhance Your Immune System


Kangen means to return to origin. Kangen is a household word in Japan and refers to the highly drinkable alkaline water that is rich in minerals and purged of impurities. The process of electrolysis seperates water into alkaline and acidic water. An ideal pH for drinking water is 9.5. This technology of electrolysis is available for at home use. An at home water filtration system can be installed directly to your kitchen faucet. The water will be separated out into two parts, alkaline and the run off of acidic. The acidic water can then be used for its disinfectant properties to help with skin disorders and even cleaning.

Ionized Water is great for all individuals. Athletes are prime candidates to use ionized water. The additional hydrogen supplies oxygen to the muscles and tissues for peak performance.

Check out a Kangen Water Demonstration this month in Virginia Beach.

March 10, 2015 and March 24, 2015 from 6:00-7:15 pm 287 Independance Blvd. Pembroke 2, Suite 310

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Water, Water, Everywhere

The Power of Water, Inside and Out

For more information on the benefits of Kangen Water, click Peak Water For You.

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Coconut Water

I love coconut water for electrolyte replacement. It is often referred to as natures sports drink.  Electrolytes are minerals naturally found in the body and also naturally found in coconut water.  Potassium, sodium, magnesium and chloride  help maintain proper fluid levels and regulate muscle function.

When you sweat or become ill and loose bodily fluids, your body looses electrolytes. Staying hydrated is extremely important for all individuals, not only athletes. Alcohol, sodas, and caffeine laced beverages are dehydrates. 75% of Americans suffer from chronic dehydration.  Let me put that in real numbers for you. 60 percent of our body is made up by water. 75% of our muscles are water and our brain is 85% water. Picture a body with less than adequate hydration levels. It is like a machine with no oil or a car with no gas.

Symptoms of Dehydration


high blood pressure

joint pain


When I visited Costa Rica last spring, I would find a comfy spot on the porch after a daily yoga session and enjoy the refreshing benefits of a fresh coconut. It is not as convenient to have fresh coconuts on hand after a workout back in the states. Our friends at activz have solved this problem. An easy single serving pouch of coconut water powder contains just 25 calories has become one of my gym bag essentials. The organic and non GMO powder packets are easy to mix directly into my water bottle. I pouch equals a 1/2 a cup of coconut water. The pouches are $29.99 for a 24 pack is affordable and easier to store than a case of coconut water.



Activz provides a preservative-free whole-food powder line. This line contains all the nutrition of fresh fruits and vegetables due to its patented dehydration process.  This process evaporates only the water molecules and the vital nutrients remain.

For more on activz entire product line, click HERE.


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Get Red Carpet Ready: Oscar Workout and Style Tips

It is the biggest night of the year for Hollywood and the stars are aligning! The nominees have been up before the sun and they will be holding steady with their styles and champagne late into the night. Like many of Hollywood’s darlings, I have been getting ready all day as well. My Oscar afternoon was a little different than Julianne and Reese, but fun none the less. My prep entailed a few cram sessions on Netflix, pulling together a killer athletic but yet glam look, and of course lots of research on how the nominees keep their bodies red carpet ready at all times.

My Oscar party will take place locally this evening with a live blogger tweet up happening at local ABC affiliate WVEC. Follow along live HERE.


Besides the research and movie prep, I did participate in some glamorous style rituals as well.

A luxurious shower with some of my favorite bath products. Exfoliating with Rodan & Fields Body Mircodermabrasion was a must to slough of dry winter skin.

Hydration is key, so through the afternoon, I treated myself to some homemade citrus spa water. Simply slice citrus and place in your favorite water pitcher. Fill pitcher and enjoy through the day.


Laura Mercier Silk Creme Foundation in Bamboo Beige
e.l.f liquid eyeliner in coffee
e.l.f. butter gloss in maple blondie
Benefit, They’re Real Mascara
bareMinerals luxe radiance

Enjoy the show with your favorite skinny cocktail of choice and have a little fun with this Red Carpet Ready Workout. Every time you hear the following words or phrases throughout the show, do the corresponding exercise. Shed some calories while supporting your favorite films of the year.

Red Carpet Ready Workout

Red Carpet – 1 Push Up

Who Are You Wearing? – 1 Jumping Jack

Nominee – 1 Squat

And The Oscar Goes T0 – 1 Burpee

Thank You – 1 Mt Climber


Red Carpet ready with my best lululemon, themed for American Sniper in Camo!

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Indoor Winter HIIT Workouts

I don’t know about you, but this winter weather is posing a challenge to my regular sweat routine. The daily struggle between treadmill and trails has some people frustrated and not sure what and where to get their milage in. The same challenge can disrupt  cross training. Icy roads make traveling to the gym or anywhere nearly impossible.



Winter weather may have you confined to your home, but with just a little space and a a few exercises you can create your own sweatastic session in just a few minutes. Over the years I have found that the key to shocking my own body has been interval training training. Bringing the heart rate up and down through high intensity interval training keeps your metabolism moving, fat burning,  and your body guessing. If necessary, you can modify these workouts to fit your level. Dialing up the amount of reps or rounds can make a workout more intense. Reducing the reps or amount of rounds will step down the intensity. Check out these 3 workouts below.


Winter HIIT 1 -Jump Around

Round 1

50 jump rope jumps or jumping jacks

10 air squats

10 push ups

10 v-ups

Round 2

50 jumps or jacks

10 alternating backwards lunge

10 curls with band or dumbbells

10 flutter kicks

Round 3

50 jumps or jacks

10 side leg raise, each leg

10 banded raise or dumbbell raise

10 plank jacks

Winter HIIT 2 – Run For Your Life

Use the level on the treadmill that is appropriate for you

jog denotes easy, slow, pace

*sprint denotes running at 100% effort

*recovery denotes a moderate walking pace

Jog 2 minutes

Sprint 30 seconds

Recovery 30 seconds

Complete for a minimum of 5 rounds

Winter HIIT 3 – Shake It Off

Round 1

20 burpees

15 second wall sit

15 calf raises

10 reverse crunches

Round 2

20 mountain climbers

15 skater lunges

15 push ups

10 crunchy frogs

Round 3

20 jumping split lunges

15 ski hops

30 second plank hold

10 bicycle each side

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