Must Have New Fall Free Spirited Playlist

Recently I was asked about my thoughts on how music can motivate an individual during a workout. I think there is definitely something to this theory. Picture yourself driving in the car and one your favorite songs comes on the radio. You know the kind of songs I am talking about. That song that transports your to a girls night out or to a vacation of your dreams. You immediately turn the volume up and may even get caught singing loud at the stop light by fellow drivers.

Sunday’s are the days I hit the pavement for a shake out run and swap the watch for some of my favorite jams. I don’t pay mind to pace, or even how far I go. I just run for somewhere between 30-45 minutes without purpose. I settle in to a comfortable pace where I can admire the scenery and listen to the lyrics of a new playlist. Here is what I am listening to this week.

photo 13

Fall Free Spirited Playlist 

I ~ Kendrick Lamar

Blame ~ Calvin Harris

Anything Goes ~ Florida Georgia Line

Show You Off ~ Dan + Shay

Leave The Night On ~ Sam Hunt

Animals ~ Maroon 5

Bang Bang ~ Jessie J, Ariana Grande, Nicki Minaj

Cool Kids ~ Echosmith

Don’t Tell “Em ~ Jeremih

Centuries ~ Fall Out Boy

Break Free ~ Ariana Grande

Turn Down For What ~ DJ Snake & Lil Jon

Ready Set Roll ~ Chase Rice

Superheros ~ The Script

God Made Girls ~ RaeLynn

Homegrown Honey ~ Darius Rucker

photo 14

Leave a Comment

Chinese Take Out Ginger Broccoli

Do you crave Chinese food as much as I do? There are times I just can’t control myself and have to have it! Especially if I have a cold. The thought of warm soup being delivered to my door brings a smile to my face. It is a rare treat for me to indulge from this pan fried folded menu fantasy.

photo 9


1 bag of fresh chopped broccoli

*1 cube of frozen ginger

*1 cube of frozen garlic

1/2 cup water

Combine all ingredients into a microwave safe dish. Microwave steam on high for 2-4 minutes until desired tenderness is achieved. Drain any remanding water from the dish. Lightly toss the steamed broccoli with a splash of Tahini. ENJOY!!!

***One of my favorite kitchen hacks are these frozen herb cubes found in my grocery store frozen food section. At any given moment my freezer holds basil, garlic, and ginger cubes. Only one cube for most recipes is enough. As a single girl making recipes for one, this is a more economical way to always have herbs on hand. The thought of chopping garlic or mincing ginger in the evening doesn’t sound appealing***

Leave a Comment

Living the Lifestyle with Fashion, Filming, Friends, and Frozen Pizza Dough

This past week was a busy one that was full of fun! It was another easy week training wise coming off of my last half marathon. The light week came at a great time as the week suddenly became full with work and social activities. This week brought moments of gratitude and thanks that this life of passion I have been envisioning over the past couple years has finally come true. This post is being written as a way to remember and record such a fulfilling week. I am living the life of passion I visualized 3 years ago and have now created.

I was fortunate enough to be a guest at the Trinity Broadcasting Network for an upcoming episode of Joy In Our Town that will air during the holiday season.

photo 2

Joy In Our Town @TBN with host Anne-Ferrell Hager Tata

Friday Night has turned into an almost weekly tradition of pizza night at my house. It has become a good way to fuel up for a training run or race the next morning.  My pizza night rotates from the occasional delivery to frozen pizza. But lately I have been constructing my own creations. Trader Joe’s offers a frozen pizza crust and also frozen Naan. Both pack more calories than I would normally like, but on a splurge night of fuel loading, they serve up the right size pizza for me. I can control the toppings I choose for these pies and I stack them high. This week I used some leftover shredded baked chicken, shredded cheese, tomatoes, onions, and garlic.

Fit Founders podcast recording with High Speed Health

photo 6

lululemon Fall Fashion Show at Town Center. As if I wasn’t already hooked, the new fall line seems to be cozier and cuter than ever. I am obsessed with these berry crops!

A Free Saturday with no race or football game on the schedule meant time spent with good friends at the Town Point Wine Fest. This non fitness event brought a nice balance and break to round out a full week.


As I spend this Sunday morning reflecting on the week while I am nestled in my bed with some coffee, I look forward to topping it off with some birthday celebrations for one of my favorite sole sisters later this afternoon.



Leave a Comment


Over the past year in my transition into the full time fitness world, I may have traded in my high fashion corporate attire…but I haven’t traded in my love for the perfect bag. I live out of my gym bag more than ever these days. From blogger, business owner, coach, and athlete the contents in my everyday bag are forever growing. At any given time, it is necessary for me to have a pre-packed gym bag in my possession.

I have been on the hunt for the past year for the perfect bag that can fit everything I need. I have faced several challenges when searching for a bag.

Can it safely hold my laptop?

Is there a place for shoes?

Where can I put wet clothes?

Is the fabric durable and easy to clean?

Is the bag attractive?

 A couple months ago I came across something I thought may work. I began following Apera Bags on social media for several weeks before having the pleasure of meeting the team at the Rock n Roll Half Marathon Expo in Virginia Beach. After speaking with the reps and getting to put my hands on the quality made bag, I knew this was going to be a fit! No more lugging my sneakers around town in a separate bag from the trusty laptop case.

My new sidekick to success is the fuchsia cross body Sling Tote.



The sweat proof fabric is just one of the many features that make this bag my new must have. The cross body strap of this Sling Tote is crucial for the days when I am lugging around everything but the kitchen sink.


What’s In My Apera Bag?

laptop, lunch, shoes, dry clothes, makeup, toiletries, planner, wallet

Apera Bags have a Mary Poppins quality of fitting all my high ticket items in one place. I run from the gym, to the coffee house, to meetings all day long and this bag can handle the haul.

The durability of the bag brings a toughness to handle anything I throw at it, but the girly color makes it feminine and fun.

 The small outside pockets are easy access for keys, lip gloss, and glasses.

Check out the many style options available in both masculine and feminine color options from back packs to sling totes. If you are in Hampton Roads, you can check out Apera Bags at Running Etc.

For a chance to win an Apera Bag for yourself, head over to to the link below. At the end of each month, one lucky Apera customer will receive a bag of their choice.


Leave a Comment

White Bean Chicken Chili

Crockpot’s are a girls best friend. I use mine weekly during the fall and winter months. It is a great way to prepare bulk food for the week. It is also perfect for preparing some comforts foods without the hidden calories.

We know convenience is key when eating healthy living a busy lifestyle. When lunch and dinner is made ahead of time with healthy ingredients, you are less likely to make a bad, rushed, less desirable fat filled meal.

Sunday is typically the day I do food prep for the week. This week, pulling apart a pre roasted chicken was part of the plan. Some of the chicken was diced and put aside for other meals this week and some was portioned out for this yummy fall flavored chili.

photo 9

Dump all ingredients in the crockpot. Set on low in the morning and forget about it until dinner. By the time all your work day is complete, you will be ready to chow.

Warm chili is one of my favorite meals, especially after a cool fall evening run.

photo 8


Secret Weapon Top Easy Cooking, NO MORE CHOPPING!

Secret Weapon Top Easy Cooking, NO MORE CHOPPING!
*look for these in your frozen foods section*

Leave a Comment