December 7, 2020


I love gliders! If you’ve got a set, give them a go! You can also try these at home with a pair of socks on a smooth surface!

  1. High Plank – Single Leg Quick Switch Climbers
  2. High Plank Alternating Mtn to Crossbody Climber
  3. Low Plank Jacks

The ability to maintain your stability and control through movement is key! And you can definitely have fun doing it! The above exercises may look smooth and simple, but boy does your core start to burn after time! These exercises are what my clients would call deceptive – haha! On an important note, we’ve got to remember that when it comes to training, It’s not always about moving fast and breaking a sweat that signifies a great workout. It takes a lot of energy, strength and control to remain in optimal body positioning. Always set your foundation first, and once that’s solid, the world is yours! Progressions will be much more effective, as well as safer for you! Enjoy the new core challenge!

Click here for the original post!

November 29, 2020


We need to respect our bodies. We are capable of doing magnificent things, and can push ourselves to the limit, but that doesn’t mean we have to stay in overdrive. We need to recognize where rest is mandatory and actually aids us in being more productive in our day to day, as well as growth specifically in our health and fitness journey. It’s much more productive and strategic to have regular breaks and rest, than unnecessarily push ourselves to the point of burnout. This applies to both mental and physical breaks. It takes more time to recovery from burnout. Be kind to yourself, and your body, you’ll go much further that way.

November 22, 2020

Do you have tight hips like me?! Welp if ya do, rock these out with me! Increasing my mobility and working on my range of motion has definitely been a focus lately. Whether you’re highly active, or sedentary these are great movements to get in touch with your body and how it’s moving! These movements will benefit you in your every day routine.

3 Moves to Improve Hip Mobility:

1.Prayer Squat (at your end range use your elbows to help push your knees out, hold at end range for 2-3 seconds)

2. Active Frogger (I’m very tight, so my range is no bueno lol, but that’s why I’m doing these! Pulse at the end range for 2-3 seconds then repeat trying to deepen your range each time!

3.Seated Internal/External Rotations with Hip Lift (use your hands behind you to support your movement and lift your hips up)

Click here to for the original post and video demonstrations

November 18, 2020

Sometimes we don’t always have time to cook from scratch and meal prep all of our food, but that doesn’t mean we can’t put together something quick, easy, and nutritious! All of these picks from Trader Joe’s are ready to eat, and just require to be chopped or heated in the microwave. Depending on who is being served, or how you portion your meals for meal prep, you can create 3-4 meals with one of the Ready Made Grilled Lemon Chicken packages. This is a great meal for an individual looking to make more health conscious decisions, while still being delicious enough for all family members to enjoy!

This bowl is ready to eat in less than 10 min! Enjoy, and let me know what you think!

TJ Mediterranean Chicken Bowl
Ready Made – Grilled Lemon Chicken (Dice into small chunks)
Brown Rice Medley (Frozen Section)
Fresh Organic Veggies – Spinach, Persian Cucumber, Grape Tomatoes
Optional: Topped with Feta Cheese, Tomato & Basil Hummus & Tzatziki Sauce, or pick your favorite hummus!

Click here for the original post!

October 24, 2020

As I continue to put more work on my body, it becomes even more important to add movement that allows me to prep my body for my workouts, as well as recover. These are some of my favorite moves to get me connected to my body, and be aware of what it needs to move and function properly. 

Here are 5 moves to try: 

*Forward Lunge with Lateral Reach
*Thoracic Spine Mobility – Floor Rotations
*Thoracic Spine Mobility – Roller Curl Up
*Thoracic Spine Mobility – Wall Rotations
*Standing Alternating Reach Backs

Click here for the original post!

October 5, 2020

Y’all know if I can find a balance of a healthy, quick and easy, and tasty meals I’ll do it. We got a lot on our plates (no pun intended) and sometimes we gotta get creative with our meal plans. Depending on my schedule, I can’t always do whole and fresh foods, so I’ll mix them up with some frozen items from time to time. I like to find recipes, and freestyle to my flavor palette and use them as guidelines. So please excuse my loose measurements haha. Feel free to try this recipe out if you’re looking for something new! Let me know how you like it!

3 Bell Peppers

Gardein beefless ground (or substitute your choice protein ️)

Trader Joe’s Rice Medley (Frozen Section)

1/2 cup Organic Chicken Broth

8oz Fire Roasted Tomatoes

Veggies: Broccoli, Onion, Mushrooms Parsley, Minced Garlic

Season to your liking: Cumin, Onion Powder, Garlic Powder

Optional: Sprinkle Sharp Cheddar

Directions: Preheat oven to 400 degrees. Cut bell peppers in half, vertically, and remove seeds. Microwave one bag of the @traderjoes rice medley for 3 min. Dice your choice of vegetables. Sautee beefless ground, veggies and rice with chicken broth and fire roasted tomatoes. Spoon the stir fry into bell peppers. Optional – top with cheese. Pour the rest of the chicken broth in pan. Cook for 45 min, then enjoy! Use extra stir fry in pan as extra meal prep – Veggie Rice Bowls.


September 28, 2020

The infamous YTWL Routine! Let’s improve our posture and work on our strength and range of motion in our shoulders and upper back. You can do these movements with or without weight. These are deceptive because they look easy, but I encourage you to stick to bodyweight or lightweights to ensure you’re going through your full range of motion with quality. Trust me it gets tiring, and easy to slip out of form. There’s always room to get better. I’m speaking from experience. A lot of us, including myself, can be a bit restricted as we try these movements and need to work on our mobility, hence why I’m stressing that the weights aren’t always necessary when we are working to have that solid foundation. These are toughies that I have to keep as a part of my routine to work on regularly. These are especially great for you if you have a sedentary desk job and are used to sitting, and have a tendency to slouch forward, or are always texting – aka “text neck.” In addition, if you’re used to working out the front side of your body, this will help you open back up! Let me know how they work for you!


September 22, 2020

Quiet mornings and watching the sunrise has absolutely become one of my favorite things to do. To be in my own element, have the feeling of peace, and watch nature do its thing. It’s absolutely beautiful and I love to marvel in the unique beauty of each sunrise. Also, watching so many people come out to catch the sunrise and see their interaction is a beautiful reminder of how the simple things matter in life. You really don’t need much. When you’re present, basking in the beauty around you, and in good company it fills you up. 2020 has been a whirlwind of a ride, but I’m forever grateful for the shifts it has caused me to made. The leaps of faith I have had to make. That’s the beauty of life, you never know what’s going to unfold. However, I just choose to continue to trust, and go with the flow much like the waves, and it’s been quite the journey see how it’s unfolded. I have my dreams and goals, and will continue to pursue them and plan out what I can, but I will continue to adjust to God’s plan cause he’s been killing the game haha. We have plans, but He always has bigger plans, and I’ll continue to surrender. It’s been such a learning experience to continue to trust my intuition, His plan, and recognize that everything is for me whether it seems “good or bad.” It’s all meant to keep me moving and pivoting in the direction I should be headed…I’ll forever be grateful for these life experiences. Life is beautiful if you choose to see it that way ???

September 17, 2020

Have you mastered bicycle crunches? If so, here’s A TWIST ? on your traditional bicycle crunches…Tricycle Crunches! ?
A set of 20 – 30 reps total is sure to set your core on fire! Try out 3 rounds

Lift both legs off the ground and extend one leg fully, while drawing in the other knee towards your chest . Keep your chin lifted (imagine holding an apple under your chin), shoulders off the ground, light fingertips behind your ears to keep from straining your neck, and your elbows wide to encourage more rotation to engage your obliques more. Complete three rotations on one side, pause for one second, then repeat the movement on other side. When you’re pedaling your legs, imagine that you’re “reverse” pedaling to encourage the hip tilt towards your body to engage your lower core. Draw those legs straight in and out! Be strong and in control with your tempo throughout these movements…that’s where the work happens! Make sure to breathe through your rotations! Now enjoy that core fire! ? #rg @maricrislapaix