I’m hosting my biggest giveaway EVER November 16-24th 2017 where you’ll have a chance to win your choice of fresh New Balance outfit (shoes included¬†ūüĎüūüĎü!!) along with other super sweet prizes from my partners.¬†


It’s time for a makeover.

Join me to celebrate the launch of a bright new with this special online giveaway November 16-24 2017.

Running your own business isn‚Äôt a walk in the park.¬†What’s my #1 motivation to keep going when it gets tough? It’s You. My community, my clients,¬†my tribe. You move me to keep going. You are the reason I wake up every day with the fire to keep creating.

Your support over the years has meant everything to me and I want to say THANK you by gifting you with products I love. 

That’s why I am hosting my biggest online giveaway EVER. To celebrate YOU and all the healthy memories we’ve shared. While everyone else is asking you to SPEND money for the holidays, I want to give you gifts for free. Here’s what you can win in this launch day giveaway:

Launch Day Giveaway Prizes:

  • Fitbit Charge HR
  • Saje Wellness¬†essential oils
  • Your choice of one top, one bottom, AND one shoe at¬†New Balance! THAT IS SUCH A SWEET DEAL. I want that lol.
  • 4¬†entries can win a¬†NuNaturals¬†goodie basket full of one bottle of the Vanilla Alcohol Free NuStevia Liquid, a bottle of NEW SUGAR-FREE COCOA SYRUP, & a bottle of the NEW PUMPKIN SPICE SYRUP, PLUS a 50 pkt. box of NuStevia NO-CARBS Stevia Packets.¬†¬†The total retail value of each package is $ 70.00.
  • 4 FREE 3 day passes to EQUINOX Fitness Clubs¬†

Yes you read that right…. I’m giving THIS away:


huge giveaway



and all of these…..

biggest giveaway ever


Ready to win? Here’s how¬†you can enter:

  1. Put your email in the box below
  2. Share this giveaway on facebook or instagram any time through November 16-24th and tag with someone who also loves fitness + health by using the @ symbol
  3. 8 people will win Рget those entries IN!

12 people can WIN! Giveaway winners will be announced on November 25, 2017. Stay tuned on the newsletter to find out if you won! Until then, here’s a fun round-up of the top posts from¬†our past 8 years together online.

Top posts on :

Thank you for being the heart of my work. Let the adventures continue!! I can’t wait to celebrate a new chapter with you and am sending you gratitude.¬†



Easy Stretches to Relieve Stress. Exercise for Physical & Mental Health.

Feeling tight, tense, anxious, heavy, negative, or stressed? Try these easy stretches to relieve your stress and feel better fast.

Easy Stretches

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Life moves fast and you feel like you are always running to keep up. The to-do list is endless and the emails never stop. You mind is always racing back and forth, did I check everything off of my list? The fight-or-flight mode lifestyle has become your normal. Deep breaths? Stretching? Who has time for that really?

You do. And in-fact, taking a couple minutes for a few easy stretches will help you keep up with your non-stop schedule.

Not¬†pausing to practice self care will catch up with you. It always does and often comes in a headache, illness, injury, or random¬†meltdown in the office breakroom. But it doesn’t have to be this way. Life isn’t a marathon where you just keep running until you break. It actually can be a series of sprints where you work hard with great focus and then take time to recover for your next burst.¬† This video of¬†total body stretches is the perfect quick fix when you feel overworked. It will help you ease tight muscles, maintain your sanity, and ground yourself so that you can tackle whatever challenges life hands you next. I know it might feel like you don’t have time, but trust me you do. And taking time to do¬†a few easy stretches now¬†will actually give you more time later. Trust me on this – you will move faster in life if you create space for yourself.

These easy stretches are perfect to use when you are:

  • Training hard. Getting ready for a race or just hitting it hard in the gym? Balance all your high intensity workouts proper recovery and stretching.
  • Traveling. Dealing with the physical and mental stress of jet lag, hotels, and getting from point A to B makes your body cranky. Use these easy stretches in your hotel room to calm yourself down from the stress of traveling.
  • Under pressure. When work¬†is intense, you are getting ready for a big event, or¬†feeling anxious about performing your best, you can use these easy stretches to ground yourself so that you can be fully focused.
  • Feeling upset, depressed, negative, or heavy.¬†
  • Frazzled. A fight with a loved one, traffic, or any life event that makes you feel nervous or on edge.
  • Stuck with a¬†headache, backache, or ANY ache.¬†

In this routine you will do the following easy stretches:

  • Cat/cow
  • Twisted child’s pose
  • Puppy pose
  • Laying quad stretch
  • Seated twist
  • Hip opening stretch
  • Spine twist
  • Knees to chest

and more! As always, please check with your doctor before starting this or any exercise routine. Honor your body, move mindfully, and do what YOU need to feel your best.

Next time you feel overwhelmed with stress, try these easy stretches and tell me yourself. If your mental and physical energy is better after, I’d say this self care stuff works ūüėČ

Easy Stretches for Stress Relief Exercise Video

Don’t have enough time for all of these easy stretching exercises? Just do a few!¬†Use a move or two when you need just a little moment of calm. You can also start a “watch later” playlist on Youtube to save this routine for when you need it. That way you always have your¬†a video on hand and stress relief is only one click away.

Leave me a comment below when you try these easy stretches and let me know if it helps you relieve stress. And please share this video with someone in your life who could use a  break! Together we can support each other in feeling our best and staying strong so we can SPRINT fast in life.



Other Things To Check Out: 

Is Too Much Cardio Making You Gain Weight? Here’s How To Find Out.

Is too much Cardio making you gain weight or hurting your fitness goals?¬†Here’s how to tell if you are doing too much cardio and how to help yourself train smarter.

Too much cardio

Copyright Dan Goodman photos

There‚Äôs nothing better than the unstoppable feeling after really good spin class ‚ÄĒit‚Äôs a great sweat and an incredible endorphin boost.

But sometimes it seems like cardio¬†has overtaken every other fitness activity. More and more of my¬†clients are turning into serious aerobic exercise junkies, and I‚Äôve begun to see a pattern of women in their 20s, 30s, and 40s who are spinning, dancing, group fitnessing, and running three, four, even five times per week. They all tell me that they feel like they should be in incredible shape‚ÄĒbut they‚Äôre not.

Despite being so active, these women¬†come to me struggling with weight gain, joint pain, low energy, and years of frustration. They all say about the same thing: ‚ÄúCaroline, I‚Äôm doing all the right things !! I exercise 6 days a week, eat super clean, and sleep. I don‚Äôt get why I am NOT seeing results!‚ÄĚ.¬†They feel¬†tired and anxious,¬†have trouble sleeping, and¬†find it difficult to shed ‚Äúthe last 10 pounds.‚ÄĚ Many also have hormone imbalances such as PMS, irregular periods, Polycystic Ovarian Syndrome (PCOS), and even infertility.

What‚Äôs behind this trend of cardio junkies sweating to exhaustion? Here’s what happens when you do too¬†much cardio, signs you may be doing too much, and how to help yourself restore body balance.


Copyright Dan Goodman photos

The Negative Side Effects Of Doing Too Much Cardio and How To Tell If You Are Doing Too Much

Even though exercise is good for us, our bodies perceive it like any kind of stressor. Chemically, the body reacts the same way to exercise as it does to “bad” stress. Therefore, too much exercise (or not enough recovery) can have negative effects on your physical and mental health (including your metabolism). In addition, too much cardio specifically can result in muscle wasting (atrophy) and fat storage on the body, which is not the outcome you want. In extreme cases, even the heart suffers from too much endurance training.

What counts as “too much” cardio is different for everyone, and depends on a lot of factors, including the intensity of your exercise, your fitness level, your¬†age¬†and health status, how much activity you do each day, what and how much you eat, how much sleep you get, your fitness goals and more. What might be too much for one person is perfectly fine for another. What might be too much for a new exerciser could also be fine for them a year later. When it comes to exercise, picture a bell curve: The people who reap the most health¬†benefits¬†are somewhere in the middle. The people on either extreme end‚ÄĒtoo much exercise or too little‚ÄĒsuffer consequences.

When you listen to your body, it will usually give you¬†signals¬†that it’s time to change things. If you¬†experience any of these symptoms,¬†it could be signs that you¬†are doing too much cardio.

  • Weight gain.¬†Research shows that¬†cardio is not usually that helpful for weight loss. The body becomes ‚Äúused to‚ÄĚ the calorie deficit from long aerobic sessions and stores energy as fat to compensate. In addition, studies¬†show¬†most people eat more after exercise, and¬†overestimate how many calories they burned while working out.
  • Increased body fat or hard to lose body fat (the body hangs on to it because it knows it has to¬†keep going FOREVER)
  • Hormone changes (increased cortisol in the body due to prolonged stress from cardio training)
  • Joint pain and muscle aches
  • Repressed immune system (you get sick more than normal or are sick all of the time)
  • Repetitive stress injuries
  • Mood changes
  • Appetite changes
  • Anxiety (from increased stress on the body)
  • Sleeplessness or insomnia
  • Low energy
  • Brain fog or inability to focus
  • You can’t “lose your belly” or still not seeing that toned definition you’re craving.

Do you have one or many of the symptoms above? Do you still want to sweat so hard and so long to get those results from your workouts?

What To Do Instead of Hours of Cardio

If you‚Äôre experiencing any of these symptoms of cardio overload, it‚Äôs likely time to consider switching up your exercise routine. You don‚Äôt have to stop exercising altogether, or even exercise less frequently, but a different style of exercise will be quite helpful. It may take a while to re-train¬†your body out of chronic cardio overtraining, especially if you have been a “cardio junkie” for years. However it IS possible to restore how your body responds to exercise and reset your weight, body fat, hormones, and system. It will require patience, hard work, focus, determination, and effort. You need to be prepared to do something DIFFERENT, to challenge yourself, to feel awkward, uncomfortable, and scared. Change is hard, new, and different. You will be tempted to fall back to old overtraining habits. But if you are truly committed to helping your body heal and to seeing positive effects from your workouts, you will be able to climb out of the chronic cardio¬†state and find balance. Here’s what to do instead of hours of cardio:

  • Keep your cardio workouts to less than one hour. I don‚Äôt ever recommend doing over an hour of cardio, unless you‚Äôre training for a specific event.¬†If you are training for a specific event that requires you to do cardio for longer than¬†one hour, make sure to plan your year so that after the event is completed, you return to shorter cardio sessions and cross training workouts. This will help you avoid slipping into chronic cardio overtraining and getting repetitive stress injuries, hormone imbalances, and weight gain.
  • Make your workouts about QUALITY, skill, and performance.¬†Mix up your cardio sessions to experience a variety of intensities, challenges, and intervals.¬†The¬†Strong Body Beautiful¬†¬†program gives you 6 weeks of creative cardio workouts that offer high, medium, and low intensity so your body is always challenged. Focus on moving well, with good form and focus.
  • Take at least 1-2 rest days per week. Resting IS productive and an essential part of getting the most from your training.¬†Remember:¬†the heart is a MUSCLE, and a pretty important one. It needs a day off, just like your legs, shoulders, chest, back, etc. all do.
  • Replace¬†two¬†classes or long cardio¬†workouts with weight training sessions. Lifting weights and building muscle increases your basal metabolic rate, which accounts for 60‚Äď75 percent of calories burned daily (another 10 percent goes to digesting food while, for, most people, only 10‚Äď20 percent goes to physical activity of any kind). Resistance training has been shown to boost basal metabolism and fat burning for 24-plus hours‚ÄĒsomething cardio doesn‚Äôt do. The¬†Strong Body Beautiful¬†¬†program gives you 6 weeks of two downloadable strength workouts per week that will help you boost your metabolism, climb out of cardio overload, prevent injuries, and see results.
  • Plan¬†a balanced fitness¬†schedule that includes cardio, strength, flexibility, variety, periodization, and rest. Periodization and variety ensure you are changing your workouts frequently enough to avoid plateaus, injuries, and exercise ruts. Start¬†with a program like Strong Body Beautiful which gives you a 6 week¬†schedule and¬†helps you¬†plan¬†cardio training sessions with strength, flexibility, and rest. Repeat the 6 week schedule three times (or more!) and watch your body start to change.¬†
  • Restore your mind and muscles. Give yourself time per week for stress reduction, meditation, deep breathing, or calming stretches. Find something that works for you and practice it consistently (even if its just for a few minutes!). Taking time for your mind will¬†reduce stress and, therefore, cortisol (one of the major reasons for weight gain and hormone imbalance from too much cardio training). The¬†Strong Body Beautiful¬†¬†program gives you guided meditations, stretching videos, apps, websites, resources, and tools to help you find what works for you in calming your mind and restoring balance in your body.
  • Nourish your body with foods that¬†fuel you.¬†Give your body what it needs to feel its best no matter how long your workouts are. A clean, balanced diet of nutrient dense foods is the best medicine out there.¬†¬†Many exercisers do long cardio sessions to “burn off” or “earn” calories eaten. But, I’m sorry…. NO. Exercise isn’t punishment and shouldn’t be done to earn what you eat. If your cardio sessions are fueled with your desire to eat more – you may need to work on¬†having a healthier relationship to food. You¬†can learn how to eat mindfully and build a balanced diet in the¬†Strong Body Beautiful¬†program. You can change your relationship to food and find a way of eating that helps you feel¬†incredible.

Is Too Much Cardio Making You Gain Weight? Real Talk Youtube Video On The Subject

It can be easy to stay stuck in our habits even when they don’t serve us. We fear the unknown and change is hard.¬†It involves effort, being uncomfortable, feeling vulnerable, and trying something new. But if you’ve been “doing all the right things” and not seeing positive change, I want to invite you to try something different with your fitness routine. It can’t hurt to give¬†¬†a shot and you might be surprised by the dramatic results. I believe you have what it takes to help yourself feel your very best. When you are ready, I’d be honored to be your coach. Let’s build body balance and find your¬†strength. Get started here.

Love and squats,


Other things to check out:

25 Minute Challenging Chair Cardio Workout. Stay Fit With Injury or Disability.

Stay fit with an injury or disability with this challenging Chair Cardio workout that moves at a fast pace. In this 25 minute seated exercise routine, you will work your heart, muscles, and mind.

Chair Cardio

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Hurt Foot Fitness Program

6-Weeks to STRONG BODY program

Hi my friend,

I hope this post finds you having a great day. Isn’t it wild how connected we can be, even if we’ve never met in real life? Since starting my Youtube channel in 2009, I have interacted¬†with subscribers from¬†ALL over the world. Over the years,¬†I‚Äôve connected with¬†people in Sweden, Dubai, South East Asia‚Ķ.¬†everywhere! It’s so cool to develop new¬†friendships and hear¬†that my work has¬†made a difference.¬†Since filming my first “Advanced Chair Cardio Workout”, I’ve gotten emails from many subscribers asking for more. People everywhere are loving Chair Cardio! That’s because¬†you can actually get a great weight burning cardio workout while sitting on a chair. Don’t laugh, it‚Äôs true! Chair Cardio routines¬†are an incredible low-impact exercise option with a variety of health benefits. Read on to learn more, press play, and get fit with me.

What Is Chair Cardio? 

Chair Cardio is an excellent, non-weight bearing exercise option that can be done at home or at the gym. If injury, disability, illness, or weight problems have limited your mobility, Chair Cardio is a way you can still exercise to boost your mood, ease depression, relieve stress and anxiety, enhance your self-esteem, and improve your whole outlook on life. While there are challenges that come with having mobility issues, by adopting a creative approach, you can overcome physical limitations to find enjoyable ways to get active and improve your well-being.

Who Can Do Chair Cardio?

Chair Cardio is a workout that can benefit anyone, no matter what their age or fitness ability. Because all exercises are performed while seated, Chair Cardio is perfect for beginners, people who are overweight, children, and people with lower body injuries/pain (including knees, feet, ankles, lower back etc.). Chair cardio exercises will work your total body without putting any pressure on your joints. You will feel your arms, legs, lungs, and abs work while you work your cardiovascular system.

What are the Benefits of Chair Cardio?

  • Increased cardiovascular fitness
  • Improved muscular endurance
  • A¬†positive¬†mindset (you get that from all my workouts right? ūüėČ

Sounds fun?! I know! I’m ready to GO. The below challenging Chair Cardio workout will get your heart rate up, make you work up a sweat, and help you feel alive again! YOU MUST be cleared by your doctor before starting this or any exercise routine. Preview the workout in advance to make sure¬†it is¬†a smart choice for you, listen to your body and modify as needed. Be sure to perform Chair Cardio¬†workouts on a sturdy chair and use a pillow as a cushion under¬†your hips for extra support.

25 Minute Challenging Chair Cardio Workout. Stay Fit With Injury or Disability.

I hope this video served as a reminder that with the right mindset, a little sweat and determination, you can make your goals happen.

It is my purpose to be a healer, a coach, a teacher, and a positive force for preventative health. I am here to help you live a life that feels good inside and out. I want to hear from you: how can I serve you in your wellness? I hope you enjoyed this Chair Cardio workout and I would love to know what you think in the comments below.

Please share this exercise routine with those who could benefit!

Thank you for being a part of my community and my heart. No matter where you are in this world, know that I am cheering for you and you are only one workout away from a good mood.

Sending you love,


Other Things To Check Out:

Pumpkin Protein Pudding Recipe for a Fit Fall

Need another easy and healthy Pumpkin recipe? Blend up this Pumpkin Protein Pudding for a deliciously fit fall snack!

Pumpkin Protein Pudding

Pumpkin Protein Pudding

Ok so I jumped all in on the Pumpkin obsession bandwagon. Call me basic, but I simply can’t get enough of it. My Pumpkin Spice Protein Smoothie started me on a journey of adventures in orange. I’ve been making a mess in the kitchen and it’s actually been really fun! One of my new favorite recipe finds is this easy Pumpkin Protein pudding. It’s only 4 ingredients and packed full of vitamins, nutrients, and over 20 grams of plant based protein. Perfect for breakfast, a snack, or dessert – you can feel good about indulging in this fit fall treat. Grab your Nutribullet and give it a whirl…. don’t blame me if you become Pumpkin obsessed too ūüėČ

Pumpkin Protein Pudding Recipe.

Blend up this thick and flavorful Pumpkin Protein Pudding for a fit fall dessert. Grab a spoon and get ready to SMILE!



  1. Add all ingredients to blender, blend until smooth and enjoy. The Pumpkin Protein comes out really thick and creamy. Save leftover Pumpkin Protein for later.

I like to top my Pumpkin Protein pudding with pecans and coconut, but you can add any toppings you like to dress up your bowl of happiness! Leave me a comment below if you try this¬†Pumpkin Protein¬†Pudding. I can’t get enough of this treat¬†and I’m thinking pumpkin might need to be a trend I keep up all year long.

Happy fit fall to you friends, may this season bless you with health and happiness.


Other Things To Check Out: 

Sesamoid Injury Recovery Update October 2017

Read and watch this Sesamoid Injury Recovery Update and get helpful Suggestions for Healing Your Foot, your fitness, and yourself. ¬†Make sure you also read:¬†Helpful Tips For Healing Sesamoid Injuries. Here’s What Worked For Me.¬†***Update! since writing this post I can happily say I am NOT in pain and can be active in my life. My healing journey is WORKING. Read below for more ūüôā

Sesamoid Injury

Sesamoid Injury

Did this video HELP you in healing??? Consider donating to the channel to support this work

Hurt Foot Fitness Program

Strong Body Program

Hurt Foot Workout Videos

Hello Friends,

As you may already know, in July of 2016, I got a serious Sesamoid injury and now I am in the process of healing.

It’s been a long recovery journey and I get questions about my foot every day. I thought this would be a good time to send you an injury report update and how this has positively transformed my business, my fitness, and my life.

As a quick disclaimer: this is my own personal experience and is not medical advice. As always, check with your doctor before making any health changes. I hope this post serves you in having healthy feet and living an active life.

WATCH: Sesamoid Injury Update October 2017

If this post helps you in your healing journey, please consider donating to support this work.

Sesamoid What?!

Many people have never heard of the Sesamoid. I get confused faces more often than not, ¬†“What the heck are sesamoids?” they ask. That is one of the most challenging parts about the Sesamoid injury, people just WONT GET IT. It takes forever to heal and the process is slow. ¬†Since Sesamoid injures are so rare, I thought it would be helpful to explain it to you.

A sesamoid is a bone embedded in a tendon. In the normal foot, the sesamoids are two jelly bean-sized bones located in the ball of the foot, beneath the big toe joint. The sesamoids act as a pulley for tendons, their primary function is to help raise and lower the big toe with each step (allowing you to push off your foot when you walk, run, dance, or jump).  Sesamoid injuries can involve the bones, tendons, and/or surrounding tissue in the joint. They are common with activities requiring increased pressure on the ball of the foot, like running, basketball, football, golf, tennis and ballet. People with high arches or flexible feet are at risk for developing sesamoid problems. High-heeled shoes can also be a contributing factor.

Lucky for me, I did ALL of the above before my injury: running, dancing, jumping, and high heel shoe wearing with high arches and flexible feet. I was a prime candidate for a Sesamoid Injury. I broke the Sesamoid bone and am still healing the tendon.

The Long Story On How I got a Sesamoid Injury

I was a dancer and athlete my entire life. I majored in Dance at UCDavis and taught fitness throughout highschool and college. I was always moving with no serious injuries or anything that sidelined me for longer than a few days. I never had foot pain or foot problems. Then one day, at age 31, I noticed the ball of my foot hurt. I thought it was strange and decided to foam roll my foot on a golf ball to try and work out the kinks (because typically foam rolling the feet always helps!). The next day, I couldn‚Äôt walk. The ball of my foot felt hot, painful, and swollen. I had no idea what had happened, but I knew it wasn‚Äôt good. I went to the doctor and they told me I had a Sesamoid Injury. The first doctor I saw advised me to wait on getting an xray, they said I had only bruised my Sesamoid. I was put in a boot and told to lay off of my foot. Three months later, I had no progress, so I decided to get an xray. The xray showed an ‚Äúoncult‚ÄĚ fracture in my medial sesamoid. ¬†I followed the same steps: lay off the Sesamoid as much as possible. Six months later, a physical therapist told me to start doing barefoot exercises to help with the pain. I followed this plan, thinking it was helping, but it was actually making it worse.

Sad but true, most doctors, fitness professionals, and physical therapists don’t know about Sesamoids, so they mis-treat patients and the cycle of pain continues. I did all the wrong things for the second half of 2016 thinking I was on the right track to healing. It wasn’t until 8 months into the injury I found a doctor that really understood Sesamoid Injuries, Dr. Arlene Hoffman: She put me in stiff shoes with a orthotic custom fit for my foot (and with a cut out for my sesamoid). Within weeks, I had made incredible progress. From there, I started working with a Physical Therapist at San Francisco Crossfit, who knew how to help people heal from Sesamoid Injuries, Sean McBride at San Francisco crossfit: . These two magical people have the knowledge and expertise that has allowed me to make progress in healing.

It depends on what your specific Sesamoid injury is, but often treatment includes:

  1. Offloading the bone to get it to heal (6-8 weeks)
  2. Wearing custom orthotics and stiff shoes. Avoiding any positions that aggravate the big toe tendon (being barefoot, high heels, calf raises, planks, jumping, bending the big toe back/ bending the foot).
  3. Gradually re-loading the big toe tendon to get it to absorb force and movement (1-4 years) . Taking it slowly and adding back in movements (like lunges) in moderation to build the big toe tendon to adapt.
  4. If you do all the right things (and listen to your body!!), the threshold for what you can do with the toe and tendon builds as you continue to heal. You are able to become more active with minimal pain. Your foot gets sore sometimes when you adapt to new movements or add back in more activity. Just like a muscle learning to be used again. So you learn to balance building back up strength and giving the foot rest to recover and adapt. I carefully schedule each week to make sure to moderate my activity to make progress. If I know I have a day where I will be on my feet a lot, I schedule the days before and after to rest more or do workouts like swimming to balance everything out. I use my Fitbit to track steps and make sure to  

Here’s what I did to stay active while in the process of healing my sesamoid. Again, this is based off my personal experience and NOT medical advice:

  1. Offload completely. Swim (no walls), hurt foot fitness videos, floor barre, hurt foot pilates. I filmed a LOT of content for my Youtubers!
  2. Start to reload the body without bending the foot. Seated spinning (in hard soled cycling cleats), strength training (squats, bulgarian lunges, hip bridges, core work, upper body work – you can use my Hurt Foot Fitness program for ideas on lots of exercises), and pilates mat.
  3. Gradually re-load the foot. Seated spinning, progressive strength training (slowly building back in exercises like planks, pushups, burpees – all only a FEW reps and carefully), crossfit / skill based movement classes, rowing machine, elliptical machine, wallballs, kettlebells, watt bike, pilates mat.

The good news is, bones heal within 6-8 weeks. The hard part is, tendons take a really really long time. Now that the bone is back to normal, giving the tendon the space to heal requires patience, persistence, and heart. The Sesamoid tendon is a funny one Рit needs the right kind of movement to feel better. No movement hurts. Too much movement hurts. But the right types of movement in the right doses makes it feel great. My foot loves the rowing machine (I can’t explain this!), the bike, and squats. It loves it when I load my posterior chain (hamstrings, butt, and back!). It hates it when I walk too far or am barefoot (how crazy is that)? But slowly and surely its beginning to adapt to more movements. Every week my threshold to do more grows greater. I have come so far and I can do SO much today, including BURPEES, and it means so much to experience healing.

Blessings From my Sesamoid Injury

I always say, bless your challenges because it’s because of them you discover your strengths. There have been so many blessings that have come out of my Sesamoid Injury. Here are a few of them:

    • Sesamoid around the world. I have been practically the ONLY Sesamoid injury who has shared my experience on the internet – so now I have connected with Sesamoid folks ALL over the world and used my experience to help them in their healing journey. I’ve gotten emails from people in Sweden, Dubai, South East Asia…. the list goes on. Neat to have this connection with Sesamoid friends all over the globe.
    • Hurt Foot Fitness Program. I have the largest “Hurt Foot Fitness” community on Youtube and am helping people manage the mental and physical challenges of injury. ¬†Lots of injured runners and fit folks doing my videos, if you ever have a friend who needs to move with a foot injury, send them here. ¬†
    • I have taken this physical down time to create MORE products that support my business. I launched Strong Body Beautiful , a 6 week strength and lifestyle program for women. It’s a comprehensive fitness guide that helps teach women HOW to strength train and build a balanced fitness routine. I am really proud of the program, the education, the balanced body (and body positive!) message it‚Äôs sending. The women currently in the program have had positive reviews and are experiencing new ways to challenge their bodies, minds, and themselves. Programs like Strong Body Beautiful PREVENT injuries from overtraining, muscular imbalances, or repetitive stress. It‚Äôs designed to follow a moderate rate of progression and challenge you in a healthy way so that you see results (not burnout or injuries!). In fact, many of my recovering Hurt Foot Fitness friends on Youtube have enrolled in the program and have been using it to build back their strength and body balance. Now I can help Hurt Foot Fitness people safely transition out of injury towards having a BALANCED body and fitness routine. When you are ready to join us in living a strong life, enroll here.
    • I‚Äôve been hosting more corporate wellness events and working to support company health initiatives. Getting sick from stress should not be an expected side effect life and I work with companies to prevent burnout, improve performance, and allow employees to thrive.
    • I discovered the JOY and power of Crossfit. I actually fell into crossfit by accident. My physical therapist Sean works out of a crossfit gym and teaches a crossfit class. One day I showed up for our PT appointment at the wrong time and he invited me to take his class instead. I was scared that it would hurt my Sesamoid, but I was able to complete the class with modifications and felt amazing afterwards. From that moment on I was hooked. I am blessed in that I get to train at the best Crossfit facility in the world with Dr. Kelly Starrett. I am able to participate in crossfit classes (with modifications, ie: rowing machine instead of running, watt bike instead of jump rope, etc). What I love about Crossfit is that every workout is different, uniquely challenging, and highly effective. The workouts are completely scalable, which means that a new participant and a veteran can complete the same workout with changes in load and intensity. It’s diverse fitness programming aims to improve your capacity in all ways: cardio-respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. The result is comprehensive physical fitness and restored vitality. You become a well rounded athlete who can move well, perform well, and excel in the world. I now take 1-2 crossfit classes per week and am convinced it is helping me heal my body.
    • In the best shape of my life. Since letting go of what I call ‚Äúrepetitive stress‚ÄĚ cardio, I am in the best physical shape of my life. I haven‚Äôt run in almost 2 years and my body actually loves me for it. ¬†A fear of weight gain seems to be what holds most people worry about when injured. But as counterintuitive as it may seem, I actually ended up losing weight and leaning out, despite not making any huge changes to my diet. Before I stopped running, I was working out regularly and eating clean, but in spite of my best efforts, I was slowly putting on weight that was not muscle. This is all speculation, but I think what wound up happening was that the physical stress from exercise just ended up being too much for my body, exhausting my adrenal system, screwing with my hormones, and causing my my body to hold on to fat. Not good. When I stopped doing so much cardio for more strength training and REST, my body fat went down, lean muscle mass increased, and my muscles became balanced (I have hamstrings and glutes now‚Ķ. what?!). This is not to say running is bad, I think running is a great way to stay active and move your body. It‚Äôs just to say that for me, the repetitive stress of running was causing my body to go into overtraining mode, hold onto fat, and prevent me from feeling good or seeing results.

The best part about this injury? It has elevated my work to new heights and expanded my coaching skills. I am more committed than ever to provide exceptional work that helps people transform their lives. We all face injuries, illnesses, and challenges – now that I’ve had this experience I am even more skilled at helping people everywhere overcome these inevitable life obstacles and finding ways to be active, positive, and live to be their best.

These are all positive life and career changes. They have served in my personal growth and in my purpose of helping people everywhere stay positive and active no matter what challenges they face.

These are all positive life and career changes. They have served in my personal growth and in my purpose of helping people everywhere stay positive and active no matter what challenges they face.

What does this mean for my business goals moving forward? I believe it’s my purpose to be a healer, a coach, a teacher, and a positive force for preventative health. I am here to do my best for you and for our world. I can‚Äôt jump around like a bunny rabbit or wear high heels (yet!)‚Ķ. but¬†I am passionate, driven, filled with purpose, and more ready than ever to serve. I believe in my work and I am here to help you live a life that feels good.

Long story and I sincerely appreciate you reading. I felt it important to write this to you. For you to know that I am committed to to you and to our work together. Thank you for letting me share my story.Have you faced an injury? What positive changes or blessings has it brought you? Please feel free to ask me any questions or let me know your needs in the comments below.

I am grateful for you for being a part of my community. I look forward to sharing an incredible wellness event or BURPEE with you soon.

Love and squats,


Want more information on healing Sesamoid Injuries? Check out this Sesamoid Injury Playlist:


Pumpkin Spice Protein Smoothie Recipe. Low Sugar & Packed With Flavor.

Satisfy your Pumpkin spice latte craving with this Pumpkin Spice protein smoothie, a low sugar plant based recipe with over 20g of quality protein. 

Pumpkin Spice

Pumpkin Spice

I am a wellness coach and an advocate for BALANCE. I believe in living fully and savoring all the joys life brings. I don’t believe¬†in deprivation diets, quick fixes, extremes, or “surviving” through life with strict regulations.¬†Depriving yourself to an extreme isn‚Äôt sustainable long-term and neither is indulging 24-7. When you don‚Äôt let yourself enjoy the things you love, you end up craving them more.

Sometimes all you need is a little coaching on different ways you can remix your diet choices¬†to have them help you in your fitness¬†goals. That’s where this Pumpkin Spice protein smoothie comes in. It allows you to satisfy your fall Pumpkin cravings without sabotaging your efforts to maintain a healthy diet. By indulging wisely and treating¬†your taste buds, it actually makes it easier to stay on track and find¬†balance.

A real Pumpkin Spice latte is over 49 grams of sugar, which is a recipe for an energy crash and burn. This low sugar alternative is packed full of healthy fats, nutrient-rich carbs, and protein which make it a nourishing meal or snack for lasting energy results. 

Pumpkin is an excellent source of beta-carotene, vitamin C, folic acid, potassium, and fiber. The carotenes (a.k.a. the flavonoids responsible for pumpkin‚Äôs orange glow) lend a protective effect against cancers and consuming pumpkin has also been shown to be effective at preventing developing type 2 diabetes. Vitamin C aids in iron absorption and is necessary to repair and regenerate our tissues. It helps neutralize free radicals and the effects of nitrates often found in processed foods. Vitamin C boosts immunity and can less the miserable effects of a cold.¬†Pumpkin‚Äôs high fiber helps you feel full longer, which is a great aid in weight loss. And it‚Äôs low glycemic properties also help to keep your body in fat-burning mode‚ÄĒnot fat-storing mode. A pumpkin-protein smoothie can be the perfect post-workout recovery food or power packed breakfast choice.¬†

Power up your blender and energize yourself with this healthy Pumpkin Spice protein smoothie. Notice what happens in your life when you make the choice to feel good.

Pumpkin Spice Protein Smoothie.

Satisfy your PSL craving with this healthy Pumpkin Spice Protein smoothie. Tastes like dessert AND helps fuel your health?! Sign me up for a glass. 



  1. Add all ingredients to blender, blend until smooth and enjoy! Tip: Freeze extra pumpkin puree in mounds on wax paper ahead of time, then place in bags and store in the freezer for pumpkin pie smoothies all year long.
Nutrition Information
Serving size: 1 cup Calories: 341.9 Fat: 8.1g Saturated fat: .1g Unsaturated fat: 2.6g Carbohydrates: 51.1g Sugar: 18.6g Sodium: 363.4mg Fiber: 16.6g Protein: 20g
Pumpkin Protein

Pumpkin Protein

BONUS Pumpkin Spice recipe (because you can never get enough pumpkin)
Pumpkin Spice Shake Recipe

Directions: Blend. Drink. Be happy.

For more healthy and quick smoothie recipes, check out these posts:

I hope these recipes showed you that eating well and delicious CAN be in the same sentence! Next time you are craving Pumpkin Spice, skip the Starbucks and give these smoothies a chance. The protein will give you more energy that any sugar filled coffee beverage ever good. Be kind to your body and it will be kind to you. I promise. 

Hungry for more? In my Strong Body Beautiful program, I will¬†guide you in finding a diet that nourishes your body, satisfies your taste buds, and helps you reach the performance and aesthetic goals you desire.¬† You’ll learn how to overcome obstacles to healthy eating, how to master moderation, and how to discover an eating style that works for you. Your diet doesn’t have to be miserable to work. You don’t have to go to extremes to be a success. You CAN find a way of eating that you enjoy and that fuels¬†your life.

Ready start? Enroll here. 

Leave me a comment below if you try this pumpkin spice protein smoothie!If you love pumpkin spice you need this in your life. Happy fall y’all. Be good to yourself.¬†

Cheers to your health,


Other Things To Check Out:

Add These Berries To Your Diet Routine

Does your diet include berries? Here are a few of the health benefits of eating berries and a few great reasons to add them into your eating routine.

Plant-based diets are all the rage lately, and with good reason. More and more people are realizing the health benefits of going vegan, or close to it. The curious thing however is that menu and diet recommendations for this sort of lifestyle tend to focus almost exclusively on vegetables and veggie-related preparations. Fruits can also be very useful to employ, and berries in particular can add some exceptionally healthy nutrients to your diet. Here are a few berries that are easy to include in popular dishes, and which are packed with healthy elements.


In some respects, blueberries are the most lovable berries, and some of the fruits we associate most easily with treats and comfort. Oddly enough, this is probably largely thanks to their role in pop culture over many decades. From the popular rock song ‚ÄúBlueberry Hill,‚ÄĚ to a little girl being turned into a giant rolling blueberry in Charlie And The Chocolate Factory, there‚Äôs just something about this particular berry that appeals to creative types. Songs and storybooks aside though, blueberries ought to be taken seriously as legitimate ‚Äúsuperfoods‚ÄĚ perfect for anyone concerned with health and wellness.

It’s almost hard to discuss the benefits of blueberries in detail, because there are just so many. The main thing that sets them apart, however, is a flavonoid called anthocyanin, which is what’s behind those antioxidants you may have heard about with regard to this fruit. The high anthocyanin content is related to resistance of heart disease, diabetes, and weight gain, and can also help with more surface-oriented health like good skin and hair. Blueberries also contain calcium, magnesium, potassium, and numerous vitamins, which altogether help people to maintain strong bones and low blood pressure.


Like blueberries, strawberries are often associated with a sense of fun that has little to do with one’s diet. They, too, are popular in stories and songs, and have also developed a place in popular gaming over the years. Indeed, an entire slot arcade game online exists to give players the chance to smash digital fruits including pears, lemons, oranges and strawberries, and turn them into jams. And believe it or not, this slot reel isn’t even the only strawberry video game you can find! There are several, oddly enough.

But, also like blueberries, strawberries deserve to be taken a little bit more seriously when you’re working on a diet plan to go with your wellness routine. These berries too contain helpful quantities of anthocyanin, and are also known for another flavonoid, quercetin. Quercetin is thought to lower cholesterol, and reduce the risk of a nasty cardiovascular condition that results in hardened arteries around the heart. Beyond this flavonoid, strawberries also contain polyphenol, fiber, and potassium, all of which go further to help with heart health in numerous ways. It’s simply one of the best natural foods you can eat for your heart.


Let’s¬†end the list with a popular favorite ‚Äď a sweet, juicy fruit that isn‚Äôt quite as common as blueberries or strawberries, but which may actually be the most versatile of the bunch. Indeed, we tend to hear about blackberries being used in all kinds of ways that make them seem more like a syrup or flavoring than a fruit. For the fall, for instance, canners take full advantage of berry harvests to come up with all kinds of interesting things. I¬†recently saw an article on blackberry barbecue sauce, which is about as good an illustration of the point as you could imagine!

Purely on their own, however, blackberries aren‚Äôt just sweet ‚Äď they, too, are packed with healthy features. Some of those features overlap with other berries, but blackberries are also known for some of the higher vitamin C content outside of citrus fruits (which is good for the immune system and for bone health). Blackberries are also high in fiber content, which is generally good for weight management, and can even support better brain health thanks to high content of specific antioxidants.

These three berries are extraordinarily healthy, very popular, and ultimately very easy to work into your day-to-day meal plan. All three of them can be excellent in cereal or on salads, for instance. They can enhance vegetable smoothies with water bases, or feature as main ingredients in sweeter fruit smoothies, perhaps with yogurt or almond milk bases. For this reason, you should always keep them on hand ‚Äď you‚Äôll be healthier for it.

What are your favorite ways to use berries in your diet? Do you eat them as a snack or use them in recipes? Let me know below in the comments.

Heres to you and your health,


You’re Invited: Cloud 9 Birthday Benefit Bash 9/30/2017 at the Clift Hotel in San Francisco.

Hi my friend,

On September 27th I am 32 and I would love nothing more than to CELEBRATE another year of life with you. Please join me for¬†Saturday September 30th¬†for my¬†annual Cloud9 themed Birthday Benefit Bash! This year I am excited to co-host the¬†event¬†at the classy Clift Hotel in SF. They have reserved the all of the event space for us and everything is lining up to be a one of a kind birthday benefit bash. ¬†It’s a crew of some of my favorite “Good People”

We’ve got¬†DJs, Stiltwalkers, ‘Interactive/Walking’ Fashion Show by Virginie Suos, Entertainers, Photographers, & more! A heavenly¬†night out in your best Blue and White “Cloud 9” attire.

The proceeds from the party will benefit the following valuable causes:
* Hurricane Irma relief efforts

* ArtPoint (A group of young professionals that supports the Fine Arts Museums of San Francisco‚ÄĒthe de Young and the Legion of Honor‚ÄĒby hosting a year-round program of social and educational events, including exhibition-related lectures, gallery parties, and an annual gala)

* Charlie’s Acres (Farm animal sanctuary in Sonoma. Team recently flew to Austin & helped with animal rescue relief efforts from hurricane harvey, bringing back 70 cats and dogs for shelters here!)

RSVP and invite your friends on facebook here

Get your ticket and get ready to celebrate here.

Come make some memories and¬†celebrate life with me¬†dancing up a storm at the Clift Hotel in SF on 9/30. No stretchy pants or burpees required! Let’s get¬†fancy and have fun for a good cause. Thanks for being a part of my community and my heart – I cant wait to¬†make 32 a great year with you.


Other Things To Check Out:

STRONG BODY Stomach Series! 15 Minute Total Core Workout Video Routine.

Get a stronger Stomach with this 15 minute total core workout routine. Exercises to sculpt your abs and boost your performance.

strong body stomach workout

strong body stomach workout

DONATE to the Channel and support this work

SUBSCRIBE to my YouTube channel

6-Weeks to STRONG BODY program

Hi Friends!

How’s your body feeling today? Up for a little Stomach workout with me? Press play on my¬†new¬†15 minute core video routine!¬†These total body moves will¬†sculpt your abs, boost your performance, and increase your energy. There’s no equipment required, just you, your mat, and a positive attitude. All of these exercises¬†are workout moves you’ll find¬†in my new 6-week Strong Body Beautiful program. This program will help you get fit AND see lasting results. ¬†You’ll get¬†6 weeks of dynamic workouts designed to burn fat and build lean muscle mass in your tummy, legs, arms, and booty. I’ll guide you with a¬†detailed daily schedule for strength, cardio, flexibility training, and rest workouts¬†to optimize results. With Strong Body Beautiful you will sculpt and shape your entire body, ignite your metabolism (to burn more calories 24-7), lose fat, build defined muscles, have better posture, and SO much more. If you like this Stomach workout, you’ll love my 6 week Strong Body program. Learn more about the program¬†and when you are ready to get fit to feel your best, I’d love to be your coach. ENROLL HERE.¬†

Tighten your ponytail and press play to strengthen your stomach now. Ready to go? Have fun with this Strong Body Stomach workout! I am cheering for you.

STRONG BODY Stomach Series! 15 Minute Total Core Workout.

As ALWAYS, please check with your doctor before starting this or any exercise routine. Honor your body, move mindfully, and do what YOU need to do to live a strong life.

I want to hear from you: did you try this video?! How did it make your body feel? Let me know in the comments below. Keep up the great work and thanks for being a part of my positive community. Together we are better and help eachother live a strong life.



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