concert, Erykah Badu, music, San Francisco, soul

Erykah Badu

Hi Friends,
So much to tell you, so little time. First and foremost my coaching business is booming! Everyone that’s experienced a one-on-one coaching sample session has signed up. I’m busier than ever networking, coaching, marketing and even found some time to give back to the community, which I’ve been wanted to do for years.

This New Years, like every New Years, I told myself 2015 was My Year. I made a vow, to stop talking about it & actually be about it. I can’t believe I actually kept my word, I went to school, I’m growing a business, meeting a lot of new people, cultivating relationships, and finally making time to do charity work. I’m on cloud 9. It seems like productivity is contagious because Tony is also making huge break throughs with his new business endeavors. I’ve never seen him so pumped and excited about… work. I’m one proud girlfriend.

On top of all that awesomeness my cousin and I went to see Erykah Badu Saturday night, at the Warfield in San Francisco. For those who don’t know who she is, Erykah Badu is the Queen on Neo Soul, her music is smooth, soulful, soothing, with a positive messages. Erykah helped me to the toughest times in my life and, was also, the background music to some of the best times in my life.


Bag Lady is my absolute favorite Erykah Badu song, listen to the words, it’s a great message

After the concert my cousin and I were handed flyers telling us Miss Badu would be DJing across the street later that night. We decided it was a once in a lifetime opportunity, so we jay walked to The Village, a club located directly across the street, and jumped in the line, that was already halfway down the block. The line moved quick and within 10 minutes we were inside of the venue. We grabbed a drink and headed to the front of the stage to enjoy the opening act. Within an hour Erykah took the stage and we were still in the front row, she spun lots of music from Drake, to Michael Jackson, to Lauryn Hill, each song reminded me of my teenage years, sitting on my bed, waiting for my life to start.

I got home at 2:30am, took a shower and went straight to bed. The next morning I woke up and my entire body hurt, my voice is still sore, and my skin looks dehydrated, but it was all worth it. It was one of the best nights of my life. I can’t wait until she comes back to San Francisco. I’ll be there, front row, center.


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I wore high waisted jeans, red framed glasses and red crushed velvet vans. I was hip and comfortable which is exactly what you need at a concert.

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My beautiful cousin and I, sadly I never got a clear shot, oh well, we also got photo bombed!

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Erykah Badu on stage… She was out of this world!!!

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Up close and personal at her DJ set
She is dressed a little strange but remember real artist don’t care about the latest fashion trends they are all about the music.

XOXO

challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do ‘Frog Squats with Side Leg Lifts’ everyday this week

12 reps – 4 sets – everyday this week
Targets, tones, lifts, and shapes entire body

Who: You and anyone else that wants to work up a good sweat
What: Frog Squats with Side Leg Lifts
When: Everyday this week
Where: Anywhere
Why: It has become my mission to tone up my unruly lower body. I have a nice butt, but it takes forever for me to actually shrink, tone, and shape my legs. This exercise burns so GOOD, and gets your heart pumpin fast. I know you will love it as much as I do.

Nutrition Challenge



I challenge you to focus on Pre & Post Workout Nutrition this week

Who: You and anyone else you know that workouts out
What: Focus on pre and post workout nutrition
When: All week
Where: Anywhere and everywhere
Why: All challenges are inspired by my every day life and this one is no different. I’ve been having a hard time recovering from my workouts the past few weeks. I increased my cardio and do strength training 3-4 days a week and my body need fuel and refuel to actually make it through. This weekend I ended up taking 2 naps, I could hardly keep my eyes open after I exercised. I have a hectic schedule and it’s going to get busier, so I have to get my pre and post workout nutrition routine under control.


Self Improvement Challenge




I challenge you to find and listen to some local bands music this week

Who: You and another else that loves music
What: Find and listen to local music
Where: Anywhere you can find it
When: This week
Why: There is nothing like supporting local musicians. I grew up in Vacaville where a popular band called Papa Roach. I’m excited to find some local bands in the Bay Area.

XOXO

fitness, fruit, Vegan, Vegetarian, water, watermelon

Watermelon, Watermelon, Watermelon

Hi Friends,


Did you know watermelon is a super food?


It’s in season right now, which means we should all be taking advantage of this sweet, refreshing, nutrient dense, water filled fruit. Nutrient dense food provides high amounts of vitamins, minerals and antioxidants for a low amount of calories.


Sounds like a winner in my book.




Here are a few more facts I just had I share

    Watermelon contains citrulline – a compound that relax blood vessels in the body, similar to what happens when man takes viagra
    Watermelon is rich in lycopene which protects against many cancers, and is also beneficial to heart, immune and circulatory system
    Watermelon delivers more nutrients per calorie and makes a great pre and post exercise snack
    Watermelon provides your recommended amount of Vitamin A
    Watermelon has antioxidant properties that neutralize radicals in the body that cause tissue and cellular damage
    Contains anti-aging properties
    Moisturizes and hydrates skin
    Cures acne
    Removes excess oil from skin
    Treats sunburns
    Promotes hair growth

I purchased a watermelon a week ago and didn’t feel like doing anything with it. It got super hot in the Bay Area which inspired me to make… Watermelon Water. It was super simple, I squeezed, and squeezed, and squeezed, and out came some of the sweetest water known to man. Delicious, refreshing, sweet like sugar, and addicting… Enjoy



    1 mini seedless watermelon about 10 cups
    8 mint leaves
    pinch of salt
    4 cups chilled water
    Cut watermelon in bite sized chunks
    Place 3-4 chunks and a few mint leaves into strainer or colander
    Using hands or big spoon squeeze and press water to extract as much juice as possible
    When done to pulp should be dry
    Discard pulp or add to water
    Continue until you squeeze all watermelon
    Season juice with sea salt and add 4 cups chilled water
    Stir well and serve


XOXO

challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do ‘Table Top Leg Crosses’ everyday this week

Get into table top position
Arms and feet hip width apart
*make sure hips don’t sag
Lift left leg and cross it over right knee
Return left foot back to the ground
That’s one rep
Complete 4 sets – 12 reps – each side – everyday this week
Targets: legs & glutes

Who: You and anyone else you know that wants to tone, lift and shape your booty
What: Table Top Leg Crosses
When: Everyday this week
Where: Anywhere
Why: This exercise works my lower body without putting unneeded stress and hardship on my knees, like lunges and squats. They also get my heart pumping and legs burning which I love.


Nutrition Challenge




I challenge you to Watermelon as much as possible this week

Who: You, your kids, friends, family, co-workers, etc
What: Eat watermelon
When: This week
Where: Anywhere you can eat watermelon, which means anywhere
Why: A good friend of mine recently pointed out the benefits of eating watermelon, which inspired this post. I’ll be featuring watermelon recipes early in the week so you guys can take full advantage of this super food. Yep that’s right… watermelon is a super food.


Self Improvement Challenge




I challenge you to be optimistic over the next 7 days

Who: You and anyone else that believes in the power of positive thinking
What: Look at the world through Optimistic glasses
When: Over the next 7 days
Where: Anywhere and everywhere
Why: I’ve always been a optimistic person. I had optimistic parents who taught me to look at the brighter side of things. I realize other people aren’t so lucky. I hope this weeks challenge inspires you too look at the glass as half full instead of half empty. The way you look at life makes your life what it is. Being optimistic isn’t always about being happy, it’s about taking what the world throws at you and saying “I’m not going to let this take me down”

XOXO

green juice, recipes, Vegan, Vegetarian

Green Juice Recipes

Hi
I’m super sore!!! I took a few days off, from exercising, last week, nothing major, just 2-3 days. I got a little wacky with my diet while traveling and the week after vacation, but the past few days I’ve been steady and on track. I can actually feel the effects of processed and fatty foods on my body. I’ve added 2-3 mins to my normal run time and I feel heavy. 2 weeks ago, before the road trip, I was fancy, fly, and free, feeling light and healthy with lots of natural energy. Today I’m finally feeling light and sore. Oh so so sore.

As much as I complain I freakin love it. I love that I push myself past my limits and I really love the results. I like showing off my hard work. I love when people approach me and ask if I work out or how much I work out. I love getting derailed and then getting back on track. I love inspiring people to reach for the stars because I did. Never in my wildest dreams would I have imagined me… at this size… at 32 years old! Wow





In honor of this weeks nutrition challenge:


green jucie recipes

Drinking Green Juice has numerous benefits, here are the ones that stood out to me
Balanced hormones
Increase energy
Clear skin
Can eliminate stress and anxiety
Ease Chronic pain
Reduce inflammationAid with PMS symptoms
Aids with weight loss
Natural detoxifier
Reduces the risk of certain cancers, colon, bladder and breast
Rich in iron, calcium, lutein, potassium Vitamin K, folate, magnesium and chlorophyll


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XOXO