Before my wedding, I have never done gel nails before.  Now that I gel nails under my belt, I will never go back to regular nail polish.  By the end of the night my regular nail polish would be chipped off and nothing is more irritating.  Regular out, gels in!  My merlot gels held up for two and half weeks and now my hands can always look clean and polished. (No pun intended).   What color do I pick now?  I looked through my apartment for inspiration.  I have these tiny velvet pumpkins that I absolutely adore that I used for my inspiration.  I decided to go with a carmel yellow color.  This shade of yellow is perfect for the fall season, and easy to coordinate with my gold jewelry.  

Not telling anyone yet what my costume will be, but heres a hint. ORANGE.  Does yellow and orange clash?  Most of the time.  On Halloween, you will see how I make clashing colors fall in love with each other.  Tips and tricks coming your way! 

TGIF!  Enjoy some of these tunes!

• Peace Treaty - In Time (Singularity Remix)
• Eiffel 65 - Blue (Gordon & Doyle Quick Fix)
• Katy Perry - Dark Horse (PHYNX Trap Remix)
• Eddie Armando Feat Kimberly Cole Garza - U Make Me Wanna (Rock-It Scientists Remix)
• Pendulum - Encoder
• John Newman Vs Bad Boy Bill and Steve Smooth Vs Chris Lake - Love Me Again Switch (DJ Kontrol)
• Usher - Euphoria 
• Lil Wayne Feat Birdman - Fire Flame
• Icona Pop - Emergency 
• Jakesgarlato - Jaja
• Massive Attack - Teardrop

When in Big Sur with Greg, as we were heading back to camp to pack up and make our way up the coast to San Francisco, I hear Greg go "Look!".  Theres a deer eating.  It was cute to see but I've seen deer before so my mind wasn't blown.  Then comes another deer.  Okay, I have seen two deer before so again, nothing TOO exciting.  As we made each step forward getting closer and closer, they didn't run.  This was a little surprising because they are more than likely afraid of humans.  As we get inches away from them, we look behind a redwood tree that had fallen over and there lies a baby deer.

Not only did it bring a huge smile on our faces and give our tummy butterflies, but it was so remarkable and refreshing to see a family that sticks together through anything.  As frightened as the mommy deer and daddy deer were of Greg and I, they would not leave their baby.  Of course for humans, we would never leave our child in any danger.  That's a given.  Watching animals have that same sense of family and loyalty brings my soul joy.  This wasn't a learning experience or something that I needed to be informed on, it was simple LOVE that filled up my heart.  This was a definite positive boost for my MIND.BODY.SOUL.  As Thanksgiving is right around the corner, remember who has your back and who loves you.

Creating my wedding style was not an easy task.  I like too many things.  It was settled a long time ago that we were going to get married on Oct 03, 2015.  I naturally like to keep with seasons, colors and themes.  Season?  End of summer/beginning fall.  Colors? Blush, merlot w/ pops of gold. Theme? Rustic southern charm.  Why did I choose these options?  Besides the obvious reasons that I love these options, it was tasteful for our venue, highlights our families styles and tones bounced off beautifully with an late day/evening wedding.  Creating a relaxing, simple but elegant wedding was very important to my vision because it portrays Greg and I as a couple.  To create your ideal wedding or event here are some tips that helped me in planning my nuptials.

• Once you choose a date, don't stray too far away from seasonal themes.  Why?  Finding flowers out of season and color will be more difficult and more expensive.  Too much contrast of your overall vision can become an eyesore.  Example, a snowy winter wedding with bright orange and fuscia colors could look very tacky.  NOT ALL THE TIME!  Don't get me wrong, if you can win the battle with a funky, cool and eclectic wedding that nails a snowy wedding with bright pink, HATS OFF TO YOU!  Just know that you can never go wrong with in season themes because it feels natural and photographs beautifully.  

• When your picking colors for your event, YOU NEED A NEUTRAL.  Unless you are going for a colorful circus wedding (which by the way I have seen and they are awesome) neutrals balance your pop of colors.  Think of your neutrals as your hardwood floor and your colors are the furniture.  TIP: Go to the paint section of a hardware store and gather four color cards that meet your wants and BAM you have your color scheme.  

Hiking may not be the biggest calorie burner workout.  Hiking may not shed a bunch of sweat.  That is OKAY!  Hiking is a wonderful tool to clear your mind and enjoy nature and still provide movement in your day.  I did a LOT of hiking in Big Sur and Yosemite and learned to appreciate it a lot more.  Hiking makes you use muscles that won't be touched in your day to day life.  The different levels of rocks, tree trunks and soil makes your body move in ways that don't come as second hand nature.  I haven't been on a bike in two weeks but I am so happy and grateful that I got to experience a tiny workout and see jaw dropping sceneries.  

When doing our many mile hike through the woods, I am SO HAPPY that I brought these things with me in my backpack.  Hopefully this helps for your next journey.

• CAMERA
• CHAPSTICK 
• WATER
• ROPE
• BANDAIDS
• EXTRA SOCKS
• SWEATER
• CELL PHONE (ONLY FOR EMERGENCY)
• SMALL TOWEL
• LIGHTER/MATCHES
• POCKET KNIFE
• PEN
• PAPER/NOTEPAD/STICKY NOTES

Hello!  Don't be mad.  I know I went completely MIA but for a good reason.  I GOT MARRIED AND WENT ON MY HONEYMOON!  Greg and I are so blessed to have wonderful friends and family to attend our wedding and had a ball on our honeymoon. I must admit, I had some outfit FAILS.  I had to make a couple adjustments but it all worked out.  From the woods to the city and to gorgeous vineyards, I was comfortable, through in some statement pieces and even got some compliments.

ADVICE: Look ladies, especially you, I know that you want your feet to look cute.  Sometimes that cuteness will bite you in the butt.  Obviously try and find a pair for your outing that is cute AND comfortable.  When walking the streets of San Fran, I would have LOVED to put on a hot pair of wedges.  Blisters are inevitable if you go that route.  Be okay with wearing a 7/10 shoe if your walking long distance if it feels good on your feet.  Iv'e made that mistake before and did not on our honeymoon and let me tell you, my feet are loving me right now.

GUILTY AS CHARGED.  I was not able to submit my "Monday Blue's" yesterday.  I blame the two W's.  WORK AND WEDDING.  I leave tomorrow morning for my wedding and for the past three days it has been go go go.  No more excuses I promise.  Let's move forward:

MONDAY (TUESDAY) BLUES

I am overly excited to see this large DIY blue moon project.  Looks daunting but when you break down the details on how it's made, it's very simple!  

• Paint
• Marshmallows (YES... I said marshmallows)
• Wooden dowels 
• Glitter
• wooden round backdrop 

The multiple tones of blues, golds and creams really compliment each other.  I will proudly admit that I will be doing this when Greg and I get our first home.  I can see it will take a lot of patience and time but looks well worth it.  What would look amazing with this... A SUN.... hint hint hint....

For details on this project:  www.greenweddingshoes.com 

GUILTY AS CHARGED.  I was not able to submit my "Monday Blue's" yesterday.  I blame the two W's.  WORK AND WEDDING.  I leave tomorrow morning for my wedding and for the past three days it has been go go go.  No more excuses I promise.  Let's move forward:

MONDAY (TUESDAY) BLUES

I am overly excited to see this large DIY blue moon project.  Looks daunting but when you break down the details on how it's made, it's very simple!

• Paint
• Marshmallows (YES... I said marshmallows)
• Wooden dowels 
• Glitter
• wooden round backdrop 

The multiple tones of blues, golds and creams really compliment each other.  I will proudly admit that I will be doing this when Greg and I get our first home.  I can see it will take a lot of patience and time but looks well worth it.  What would look amazing with this... A SUN.... hint hint hint....

For details on this project:  www.greenweddingshoes.com 

How many of you have had a meal that has NO taste?!  It happens.  How many of those meals could have been fixed with just a stick of butter or caramelized onions?  I always tell people when all else fails, add a little butter and grilled onions.  This is also a prime example to always taste your cooking through the process.  Here are a couple things to keep in mind when it comes to onions and butter. COOKING LESSON OF THE DAY:

ONIONS:  Onions are one of the vegetables that takes the longest to cook.  Throw onions in first that way all of your other vegetables can soak up the aromas of the onion.  Nutritional fact?  They are low in saturated fats and cholesterol.  A fact that you may not know?  Onions are a source of fiber, potassium and Vitamin C.  Here's the downside: HIGH IN SODIUM.  That's fine, you just need to put your thinking cap on and blend other foods and ingredients that are low in sodium to create a balanced meal and prevent walking away looking like a blow fish! 

BUTTER: Butter is fatty, YES!  Here are some positives:  use butter to spread across your pan instead of cooking spray.  Why?  Cooking spray is not that good for you.  It contains a lot of unhealthy additives and GMO's.  Butter has a nice texture that can create a silky smooth meal.  Let's also keep it real, its yummy!  If you ever want a creamy taste to your meal butter will be your friend.

This is for you New Yorkers and LA friends!  Look, to get a shoebox of an apartment costs what a four bedroom house with a yard anywhere else.  Let's throw you a scenario.  You have a two bedroom apartment and have two kids.  You and your husband obviously have one bedroom and your kids have the other bedroom.  Sounds normal.  But, what if your kids bedroom is way too small for two twin beds.  This is where it is time to play and THINK OUTSIDE THE BOX!  Have you ever thought about having a bed in the closet?  Yep, you heard that right.  Sounds absolutely crazy.  GET CREATIVE.  Who says that there are RULES to design?  There are designs that work and don't work, I get that.  Sometimes you have to work with what you have.
Look at all the other "rules" that have been broken but look amazing.  Black painted walls.  Mixing patterns.  Books in shelves are scattered and haphazard.  Those are pretty basic design rules that are broken but when it comes to making drastic decisions, you need to think smart and effective.

TIP: When decorating a room from scratch, decorate with your larger items first.  If you need to make those creative decisions, it's better to do the bulky parts at the beginning because then you can decorate around them.  Tip #2!  You h
ave made a really creative decision.... just like placing a bed in the closet... all of your other design choices should be more subdued.  When rooms get too crazy with creativity, it will be too overwhelming to the eye and not work seamlessly.

Friday Tunes for you riders!

SizzleBird - Celeste

James Brown - I Feel Good (Tamudo & Marvio Mix)

Rihanna - Diamonds (Flaxo Stadium Trap Bootleg)

Hot Mouth - Flicker (Original Mix)

Leona Lewis - Ladders

Far East Movement Feat Justin Bieber - Live My Life (DJ Krunk Remix)

Hardwell - The World (Original Mix)

Audiomachine (Ivan Torrent Remix) - Epic Choral Hybrid

Chamillionare - Shine On

Jacob Plant - Louder

Colbie Callait - Try

ANY SONG REQUESTS??? Feel free to comment on the song you would like for me to play on SUNDAY! (Also specify if its my 8:30 or 11am BEATBIKE class)

My second sneak peak into my wedding revealed! Eucalyptus leaves.  Why I love Eucalyptus leaves?      Texture, color and form.  The muted green goes PERFECTLY with my color scheme and vibe.  The velvet texture of the leaves is the perfect balance for an early autumn wedding.  Will it be in my bouquet? Crown? Centerpieces?  You will soon find out! 

One of my riders/friends made this gorgeous hanger for me for my wedding day!  It's the little things like this that really make a wedding special.  Handmade anything is ten times better then factory made. Want to know what makes this little story even better?  She is from Mexico and had let me know that she had mixed up her English and Spanish.  If you look closely it says "Mi Wedding"  not "My Wedding".  But you know what, that is what makes it more amazing.  It is genuine and what came from her heart and that is how I want to keep it.  Francisca Perez... a DIY artist, amazing rider and a phenomenal women.  This item will be cherished forever.  Big hugs and big kisses are sent her way for her talent and friendship.

COCONUT WATER.  One of my favorite things to drink of all time.  Also, highly recommended.  I am also talking about coconut water straight out of the coconut, not a can.  Not only is it the tastiest thing, but it's super beneficial to your health.  According to Lifehack, here are 8 reasons why it's important:

1. Helps with weight-loss
2. Perfect skin
3. For those who are drinkers, it helps with your hangover
4. Aids digestion
5. Heightens hydration
6. Reduced blood pressure
7. Nutrients, nutrients and NUTRIENTS
8. Works well with human blood (it's used for extreme cases in poorer countries to save lives)

I drink about three coconut waters a week.  If I have anywhere between three to four classes in one day, I make a point to buy one.  Today, I over did my workout.  I only taught two classes but went the hardest I have in a while.  By the time I got home around noon, I started to feel weak and exhausted.  First thing I did, EAT SOMETHING then TOOK A NAP and then when I woke up I drank the largest COCONUT WATER.  Eating something and sleeping are obvious avenues to approach to feel better but the coconut water made all the difference in the world.  WHY??  Eating and sleeping tackle the exhaustion issue but the coconut hits the energy.  For you morning workout lovers, this will be a huge help to replenish your energy for the rest of the day.   Enjoy the tastiest hydration!  

I always get SUPER excited when I get magazines in the mail.  When it's a HEALTH magazine, I know I have some reading ahead of me.  There was one article that I was really drawn to.  Mood.  As a human being we all have days where we are just simply not in a good mood.  Norman Rosenthal of Georgetown University gives some great advice.  The sun.  Yes, it is that simple.  Get about 30 minutes of morning sunlight.  That means don't stay up till 1 a.m.  Give yourself a regular sleep pattern where you get to sleep at a normal hour and become an early bird.  The sun gives you light and warmth so there is no wonder that it helps with sadness.  For those of you that have to leave for work before the sun even rises, be sure on your lunch break (even if it's for five minutes) you eat outside and catch some rays!  I am not sad.  As a matter of fact I am in a great mood right now.  I will still be having my cup of joe in the morning tomorrow outside on my balcony.  Have a wonderful night readers and bloggers!

Here is a list of foods that can boost your mood according to HEALTH magazine:

• Leafy Greens
• Seafood
• Beans
• Nuts
• Dark Chocolate (yes! You heard that right)

Deadmau5 feat. Kaskade - Trap for me (Van Toth Remix)
Ke$ha feat. Pitbull - Timber
Lloyd Banks feat Juelz Santana - Beamer, Benz or Bentley
Pharrell Williams - Happy (Sevag Area 201 Remix)
John Newman - Love Me Again (Sound Remedy Remix)
The Chainsmokers Vs Chelley Vs Wally - Took The Lithium Selfie (Baraoud And Strip Bootleg)
U2 - Where The Streets Have No Name (Cowboy Mike Remix)
Lil' Wayne - A Milli (K Theory Remix)
Beyonce - Diva
Armin Van Buuren Feat Miri Ben-Ari - Intense (Dannic Remix)
John Mayer - Say

As of recently, I have been shoving it down everyones throats to keep their shoulders down and away from their ears during their ride.  Yes, I say it over and over and over.  May get irritating.  I do this for a reason though.  Here's the deal, form will get easy and become second hand nature but not until you have taken a million classes. You will have spurts of good form but it will take a while to keep it consistently through your ride.  My form wasn't great until I started teaching if we are going to honest.  One of the biggest problems that I had in my form was my shoulders.  My shoulders would practically be in my ears.  I never understood why my shoulders were so tight and neck was always achey.  Once I engrained it in my head to always have my shoulders relaxed, my ride was changed.  One may think "Ahhh it's not a big deal if I get a little neck ache".  My response is:

• Your neck is connected to your back and spine.  Bad for WILL effect those areas eventually. 
• Shrugged shoulders will end up giving a painful chain reaction to your head and give you a tension headache which we all know can ruin your day.

I know many of you had heard this all throughout class but it is CRUCIAL.  I would much rather you be uncomfortable and working hard for 45 minutes as opposed to an achey body not due to hard work but incorrect form.  

Heres a nice visual above of what your shoulders SHOULD look like during your ride.  Even though it is a group photo having fun, how my upper body is posed is how it should look like during your ride! (Middle black tank top)  

TIP:  Have your elbows bent just an inch above the handle bars.  If your hips are back like they are supposed to, your shoulders naturally will fade away from your ears. 

I would like to give a HUGE thank you to the Lululemon Calabasas group for riding in my Backstreet Boys VS Nsync ride yesterday.  The energy from you was out of this world!  You worked hard and made that ride something special.  For you viewers that shop at Lululemon, you need to go to the Calabasas location because the employees/management will give you a big beautiful smile and help you find the best outfit for your workouts.

Today has been kind of a rough one for me.  My vocal chords are burnt out, my elbow is bothering me and dealing with menstrual cramps.  I took a nap and woke up with my elbow feeling a million times better and took some Pamprin to relieve the pressure of my cramps.  I PREFER to handle my menstrual cramps naturally but when the pain becomes intolerable, I will resort to over the counter medicine.  My throat has stayed the same unfortunately. It is in dire need of something smooth and warm.  Stew will do the trick!  I don't have the energy to prepare a very detailed meal.  That means that the Crock Pot is making its way to my counter.  Because of Gregs allergies, I am not able to to add all the ingredient.  I am able to make healthy substations and make extra additions to create more flavor.

1. 14 1/2 ounce cans Mexican-style stewed tomatoes, undrained
2. 2
3. 12 ounce packages frozen cooked Italian-style turkey meatballs, thawed (24 total)
4. 1
5. 15 ounce can black beans, rinsed and drained
6. 1
7. 14 ounce can seasoned chicken broth with roasted garlic
8. 1
9. 10 ounce package frozen whole kernel corn, thawed

ABOVE IS THE BHG.COM INGREDIENT LIST.  The changes that I made are substuting frozen peas for corn, added 15 ounces of chicken broth and added Rosemary to compliment the oregano.

Drool worthy Wednesday time!  I didn't even think twice before posting this old piano turned into a waterfall.  Can you imagine having this in your garden or backyard?!  How peaceful and romantic.  Pianos always hit that spot in my ear which makes me feel at ease.  Pianos are actually very good for you!  According to Cooper Piano here are ten reasons to why:

1. Music keeps your ears young
2. It boosts your test scores
3. It alters your brain
4. It helps with language skills
5. It keeps your brain "fit"
6. It breeds future success
7. It's good for your well-being
8. It's a stress reliever
9. It makes you feel good
10. It affects hormones

This definitely satisfies my cravings for drool worth Wednesday! 

So I received my J. Crew catalog today and that means catalog shopping!  Flipping through each page I pick pieces.  Sometimes a whole outfit gets a huge "CHECK" from me, but its most of the time pieces. When people see my style, it doesn't scream J Crew.  That is the beauty of it.  Most of the time, every store has something that I love.  I will admit, I do prefer to shop for unique, one of a kind pieces but that doesn't stop me from popping into a H&M.
I have NEVER been one to look at guys clothes and think, wow.....Greg would look great in that.  That has changed!  It all started with a pair of shoes that Greg got for our wedding.  I am slightly jealous that his shoes are not made into heels or sandals.  His shoes got my mind mixing and matching every pattern, fabric and color.  Since then, you will now see me in the mens department.
These articles were my top four favorite picks from the catalog.  TIME TO SHOP LADIES AND GENTLEMAN!  Once this cold air kicks in in Los Angeles, cozy cardigans I am coming for you!

• Wallace & Barnes Sherpa - Collar Contrast Wool Bomber $368 XS-XL
• Chippewa For J. Crew Leather Plain Toe $275 7-13M
• Shrunken Boy In Buffalo Check $89.50 
• Rhodes Herringbone Blazer $248 

I am so excited to tie the knot on October 3!  Iv'e been keeping a lot of details of my wedding a secret.  I can't help but to tease everyone a little bit though. ;)  I will be tying the bouquets with a gorgeous deep red velvet ribbon.  I am going to a very ethereal look with fall accents.  Texture is very important in all my styles from home decor to clothing. Little things like a bouquet wrap may not excite people and may find kind of silly but for me, those little details is what makes it personal, special and authentic.  One more teaser is in store for you all before the big day!  

Check out my PINTEREST BOARD "Wedding" for my inspiration!!!

Oh boy everyone.  It's MONDAY!  I know many are bitter on Mondays because you have to head back to work after a nice weekend.  Here is an eye catching Anthropology bed set that I would dream of waking up in.  For those who have beach homes, this would be a perfect addition to your bedroom mixed with a neutral palette.
The whether in Los Angeles right now is a little bit wacky so I know people are catching colds.  Snuggle up, get some tea, grab your favorite book and drown in this wonderful cobalt blue bedding.  Happy Monday Blues!

When you go to the groccery store, what do you buy?  Now now now, let's be honest.  In the freezer section that ice cream is looking pretty good.  The chocolate covered pretzels in the candy aisle may be a nice little ending to your dinner.  I know it's all tempting.  Eating clean and eating green CAN be addictcitve.  Just like eating chocolate can be addictive.  There are three hard parts to eating clean.

1. STARTING.  Starting in anything is the hardest part.  It's just a matter of DOING IT.  When you first start a bad habit, it's hard to beat.  The next time you walk in the the store, start buying carrots, apples and lettuce instead of granola bars, pastries and Pop Tarts.  START NOW!  Don't come up with excuses that you can do it next week because that will then lead to another excuse. 
2. CONSISTENCY.  Out of all three steps, I believe this is the hardest one.  When you have been eating clean for a week, you begin to have thoughts of onion rings and Sour Patch kids.  The bad news is, after you eat junk, you will not be feeling 100% (possibly even ill).  The good news is, the reason why you  won't be feeling 100% is because you have cleaned out your body of foods that don't need to be in there and replaced it with natural substances.  Hence, why to continue eating properly and consistently.  
3. MAKING TME.  Because many have such busy lives, they find it hard to even have time to sit down for five minutes for themselves.  So, the thought of actually preparing a a meal and making the time to make it taste good is completely out of the question.  Because eating well is a lifestyle, you HAVE to make time for it.  Eating clean takes time and preperation since they are typically bought raw.  Non clean foods you can just pop in the microwave for five minutes, stir and done.  Here are a list of reasons to why we need to make time in our day to prepare the correct foods:

• More energy, better sleep, helps fight stress, clearer skin and increases positive moods. 

What you put in your body, will show on the surface.  

TIP FOR THE DAY:  When shopping for your organic foods, avoid the middle aisles.  When you fill up your your cart with foods on the rim of the store, your buying fruits, vegetables and proteins.  The only aisle that can be shopped in the middle aisle would be in the freezer department where frozen blueberries, carrots, corn etc.  

Sunday Sep 13, 2015 Playlist

• SizzleBird - Elixir
• Jess Glynne - Don't Be So Hard On Yourself
• Enigma - Riot
• Tujame - Booty Bounce ( Makj UMF 2015 Berga Extended Edition)
• Kanye West Feat Dwele - Power (Remike Intro)
• Nicki Minaj - Vava Voom
• Julian Jordan - Lost Words
• Grits - My Life Be Like/Ohh Ahh (Airia Remix)
• Michael Jackson - Wanna Be Startin' Somthin'
• Cash Cash Feat. Busta Rhymes, B.O.B & Neon Hitch - Devil (Club Mix)
• Dopplebanger - Can't Have Me (feat. Vali)
• Tommie Sunshine - Alright Feat. The Partysquad (Tropkillaz Bootleg)
• TJR - How Ya Feelin
• Singularity feat. Jenn Lucas - Rift (The Walton Hoax Remix) 

Taught two amazing classes today at 8:30 & 11 at Beatbike!  This was the playlist used today which I think was a huge hit!  The Michael Jackson, Cash Cash and Dopplebanger wongs where add-ons for my 11am HOUR LONG class.  

Friday 8:30am Playlist

Happy Saturday everyone!  Here is my playlist from yesterday!  Time for some ear candy

• Callan Maart - Liquid Shards
• Chris Lake & Anna Lunoe - Stomper
• Razz & Swrvn - Goin Up
• Yea Yea Yeas - Heads Will Roll (Dawson After Life Bootleg)
• Nelly - Heart Of A Champion
• Duke Dumont - Ocean Drive
• DoubleB & Formal One - Tortuga (Club Mix)
• Tinie Tempah (feat. John Martin) - Children Of The Sun
• Avril Lavigne - Unwanted
• SNBRN feat Kerli - Raindrops (SCNDL Remix)
• U2 - Song For Someone

Hello office workers!  You work your 9am-5pm job and you SIT all day!  The first thing you do when you get home is plop on the couch open up the wine bottle or crack open a beer.  No one can understand that more than me.  Here's the problem.  You have ZERO movement for your day.  The only movement is desk to bathroom or couch to kitchen.  Sitting for long periods of time WILL effect your body.  Here is why:

• You are constantly slouched over creating a forward curve of your spine.
• The slouch prevents pelvic support which leads to strain in your muscles, ligaments and spinal disc.
• Can easily strain neck

As a spin instructor, we are also constantly sitting in the saddle.  We fortunately, don't have to sit there for hours at a time unlike office workers.  Here's a small fix that can make the WORLD of difference.  Bring a pillow from home and place it where your back curves.  It immediately brings your back UP as opposed to CURVED.  It brings your chest out which will naturally bring your neck into alignment.  This will prevent lower back pain and hopefully be a start for better posture!
For my demonstration instead of a pillow I used a large towel.  You can get creative for your back support. ;)  

I am SO SO SO excited for my honeymoon!  Greg and I are taking a road trip to Big Sur, San Fransisco, Napa Valley and Yosemite!  I have visited San Francisco a few times but never really appreciated it (partially due to the fact I was young when visiting).  Greg hasn't been to ANY OF THEM!  So we've got the woods, beaches,city and vineyards.  You know what that means right?  I get to play with my closet!  Here are my picks of inspiration for each place. Time to travel in style and packing tips coming your way!

When you are busy trying to get the kids to school or running late because you had to walk the dog, cooking a hearty breakfast before heading to work may not be in the cards for you.  You need something quick and easy to pick up.  Your local coffee shop is calling your name!  Coffee Bean and Starbucks are definitely favorites to a LOT of people.  Grabbing coffee is an obvious must for most,  but what do I eat?  Muffins, bagels, lemon bars and breakfast sandwiches are looking fresh and delicious!  This is where you STOP!


Blueberry muffin at Starbucks

Calorie - 380
Total Fat - 16g
Cholesterol - 60mg
Sodium - 260mg
Sugars - 30g


Classic wholegrain oatmeal at Starbucks

Calorie - 160
Total Fat - 2.5g
Cholesterol -0mg
Sodium -0mg
Sugars - 0g

Look, I am the first to admit that the muffin may sound a lot tastier than the oatmeal.  Here is where you can flip it!  Bring your blueberries, strawberry, bananas and honey from home and mix it in your oatmeal in the car.  Two seconds and BAM!   Now you have a HEALTHY, delicious and flavorful breakfast.  You won't regret not buying that muffin and will have energy throughout your morning!

Tip: THE NIGHT BEFORE YOU LEAVE FOR WORK, CUT UP SOME FRUIT AND DRIZZLE SOME HONEY ON IT, THROW IT IN TUPPERWARE AND SHELVE IT IN YOUR FRIDGE.  NOW YOU ARE PREPPED AND READY THE FOLLOWING MORNING TO GRAB - AND - GO!

As an athlete, I am constantly sore after a long day of teaching.  A hot bath sounds it's in order!  Grab your favorite book or you can close your eyes and feel the warmth as it draws out any tenderness.  Athletes and epson salt go hand in hand.  It is the desert to our dinner.  Epsom salt relieves any soreness and elevates any tightness.  Here's a little tip to add some happiness to your bath!  ADD LAVENDER!  Lavender not only smells divine but reduces inflammation!  A perfect cocktail!  You can either throw in dried lavender or add a few droplets of oil to your bath and you are in bath heaven!  Drown in some lavender and enjoy every moment of it!

MONDAY BLUES

Monday blues aren't so bad when you get to good look at these stunners! 

Fall is coming up ladies!  Navy blue + velvet is a perfect combo for a autumn cocktail party!

I know from living in Los Angeles and NYC, living space can lack.  For those of you that love to spend time in the kitchen to cook or to be social, its small size can pose as a problem.  Here are some tips and tricks to enjoy your small kitchen!

• Use the kitchens verticality!  When your eyes are being drawn up, it tricks the eyes to thinking the room is bigger than it actually is.  
• Keep a clean neutral color.  The darker the paint color on your wall, the smaller the room may seem.  If you use a bright color, it can bring on a headache and lack a sense of calmness.  
• Yes it will cost extra $$$.  But, using glass as your cabinet windows or even exposed shelving will alleviate  any claustrophobic feeling.

For my city livers with a small kitchen, use these tricks and you will feel an airy and fresh place to create some delicious masterpieces!  Cheers!

Okay, lets face it!  Life can get in the way and you did not have the time to finish laundry.  You know that you have your workout tomorrow and now you are without a shirt.  Some can go in just their sports bra, but not everything feels comfortable doing that.  This is where a baggy shirt shoved in the back of your closet + a pair of scissors come in handy!  Here is a step by step tutorial that will take you five minutes to make your oversized comfy shirt into an edgy daily/fitness shirt.

Step 1.  Cut under the armpits of both sides of the shirt all the way up to where your shoulder bone is.  The sleeves have now been removed from the shirt leaving sports bra showing or even ribs depending on how low you decide to cut the shirt.

Step 2.  Cut a slit in the middle/very bottom of the shirt on the front and back.  The slit leaves two flappy ends which you want to tie together to create a waist line as opposed to a blocky, unflattering waist.  

SUNDAY SEP 5, 2015 PLAYLIST

• Enya - Boadicea (Obsidea Remix) (Chillstep)
• John Legend - All of Me (Tiesto Remix)
• Nick Jonas Feat. Jhene Aiko - Chains
• DJ Isaac & Crystal Lake - Stick Em 
• Fletcher - War Paint
• Edward Maya & Vika Jigulina - Stereo Love
• The Immortals - Mortal Kombat
• The Weekend - The Hills (Andrew Luce Remix)
• Jason Derulo - Wiggle feat Snoop Dogg (TWRK Remix)
• Pendulum - Witchcraft (Chuckie Remix)
• Nikki Williams - Glowing
• Mia Martina Feat Waka Flocka - Beast
• Chucky & Bobby Puma - Mainstage
• U2 - Song For Someone

Enjoy!!! 

As a spin instructor, form is by far the most important part of class.  May seem obvious, but not the easiest thing to do.  Part of form is hand placement.  If you start white knuckling the handle bars, everything will tense up all the way up to your shoulders and neck.  Tense shoulders and neck will lead to a bad night of sleep and more than likely will be very stiff for the remainder of the day trickling into the next day. When fingers become light with palms resting on the handle bars, this is what will naturally occur:

• Dropped down shoulders (away from your ears)
• Forces to you engage in your core and inner thighs weather you like it or not
• Arms become elongated and relieves pressure from neck
• And lastly... your hands wont hurt ;) 

SPIN TIP FOR THE DAY! 

Drinking water has its own benefits but what happens when you add lemon to your water?  A single slice of lemon will give you all these benefits.

Reduces inflammation

clears up some of your blemishes 

Helps with weight loss

Great for your immune system

Cleans up your breathe

Heres one not everyone knows..... great source of POTASSIUM 

Add a sliver to your water when you work out, before you go to sleep and wake up in the morning every day.  After 30 days you will notice a difference!