Protect Your Knees, Pilates and Yoga Reign Supreme!

For your Erector Spinae (lower back) and knees /hip flexors get in some quality glute, hamstring, lower back exercises!  Ive incorporated some Glute-Ham, Weighted Hyperextensions and Lots of Core building exercises into my workouts lately and find that my soreness is not the pain I was feeling after heavy weighted Squats after Leg Day. My knees feel better, stronger!

Here’s an exercise routine from Fit Blender,  Pilates Workout for Erector Spinae (Lower Back), Glutes & Thighs, check out their site for the full details of this workout!


Fitness Motivation Fridays!

I know, I know, Im preaching to the choir! WE know all about Eating Right and Eating Clean, so we have the proper nutrients and hormone levels to get the most out of our Training, Bodies and Mental Health, right? We know that the glow of our skin, nails, and Hair depend on our right eating choices and combinations. WE know that getting exercise is important to our wellness and that being Fit is our short term and long term goal.

I had the privilege yesterday of meeting a man almost 70 years old. I would often stop my training to admire him on some machine, mostly doing push-ups with ease and a kind of strength my eyes squinting in disbelief. Yesterday in fact before meeting him he did god-knows -how many Parallel Bar Knee Hip Raises, slowly crunching his abs. I watched him, studying his form, precision and the deliberate strength he was acquiring. His eyes glowed with a sense of accomplishment and he had this kind of swag in his country blue overalls with his muscles popping out of his shirt. I was standing with my Killer Ab crew, Sharon, being one of the most extroverted of the group, introduced me to Mr. Harry. She later told me he had been diagnosed with several diseases one being Diabetes and had been prescribed several kinds of medications to which he rejected. She said he told the doctor “no way” and started working out and changed his diet. So much so that his routine visit for a checkup completely reversed his condition warranting no medication or diagnosis of any disease.  Many in the group told their stories of high blood pressure, or hypertension, sleep apnea, obesity, etc and how they were transforming these diagnosis and gaining back their natural health. I was inspired by them, their stories and their incredible empowering journeys.

So Im late the gym ( Arms Abs Cardio!!) Happy FIT Friday Fit Family! xo Ria

1 415d048a9b33536657af5bee8b165e4f b98e6e0b8fd52dc8ecfd52fb93d14157 believe-in-yourself-picture-quote doing things right exercise Female-Fitness-Motivation44-740x491 Female-Fitness-Motivation115 gym-motivation-poster il_570xN.569624056_ilvx images (3) trainlikeabeasty tumblr_m6jmhsMv4b1rzh15to1_400 tumblr_mmd6clKRqb1rlrx9oo1_250 wpid-stay-strong-because-you-re-worth-it_20130716103650036

Own Your Shit, You Create It, You Own It!

8b2814635767a74fd4828032c84487b8Relationships, this quote really struck me as I read this article on “We Are The MEN Women Want and We Are Sexy, Conscious and AWAKE” Kelly Marceau in Yoganonymous blog. It was actually something I may have written and made me chuckle. Is it time to clean up your own shit? Well I can agree owning it is half the battle. Remember that this life is 100% what you create. Since my last relationship Ive been on hiatus. Since then I’ve come to some serious realizations. Know thyself, never settle, dont take shyt or false truths as fact, be true to yourself, dont procrastinate, conquer your fears, be accountable, own your shit (giggle) and keep it moving! On the court, in the box, on the treadmill, in life! You Create It, You Own It! 

More from her article: What Sexy, Consciously Awake Women NEED & Don’t WANT from Men

Choosing Conscious Awareness was fuuucking brutal.

Real Self Examination requires COURAGE and DISCIPLINE.

You don’t know what courage looks like until you are sinking in piles of your own shit and you have to figure a way out before it suffocates you.

Let’s make no mistake—Consciously Awake Women don’t just exist—we have evolved through enormous effort and courage to confront the tumultuous waters of our own emotional landscape and social conditioning. Women like us are not entitled or self righteous, we are confident and love ourselves. Don’t mistake self-love and self-care for selfish. Women like us are not selfish, we just have boundaries, and we trust our intuition. 




Leg Day and Core, Shout Outs!

Leg Day (Thursday, Aug 14)
Shout out to Tony (Captain America!), Alex (the 6 foot wonder), Sharon (Get At Em Girl) and of course Mike and his Big Boi’s for training with me today, during various workouts. Ray for treading with me in conversation on the elliptical and getting in my Plie Dumbbell Squats! Mike and the Boi’s for my pre-workout core routine, and Tony and his crew for my post workout core killer routine! It was a long training day indeed! They are Beasts indeed!

unnamed (1) unnamed
Word of advice Always shower and change your gym clothes before taking your teenagers to the Mall! I was a hot mess lol and ran into the cutest “little boy” who had tried to give me his number while at Dicks Sporting Goods, I finally recognized his face and remembered our meeting at Quantum Gym and the Army Base gym when I was training with an ’eminem’ rapper soldier trainer.

I just love Dick’s sporting Goods!

Empower: The UnHealthy Truth, Why Organic Matters


One of my favorite Natural Hair bloggers is a Sister who’s curl pattern is much like mine and my daughters, Naptural85. She’s honest, clear spoken, an introvert and has the best natural hair remedies I seem to relate to organically, holistically and somehow spiritually. For me that’s a big deal, down to earth, athlete turned glam goddess is in my eyes a powerful mix. Today I finally got a chance to visit her blog and found this video on healthy eating and the organic lifestyle, which brought me to her book review, The Unhealthy Truth, by author Robyn Obrien.

organictweetSynchronistically, I noticed a tweet I had received today at 9am, while I was making cucumber filtered water for my post Leg Day workout. A response from a doctor “concerned” that I would not give my daughter the HPV vaccine, thinking her immune system was strong enough already as  I posted in an earlier tweet.  Sighing!  I can only say that had I been ‘more’ savvy and educated I would have not vaccinated ANY of my children! Even though I had raised them all on “natural” and “organic” foods and remedies I regret some of the parental choices I made following the status quo. One has to only look at “us” now to see that “we” are not going in the right direction in health or agriculture that will benefit generations of our children’s children or our environment.

The truth is Health care is a business and the FDA (Food and Drug Administration) benefit from this “Sick” Care business, not Health Care Industry. The statistics are daunting, depressive and outrageous! America has more prisons and the highest cases of cancer than any nation on this planet. Surely there is a correlation here, if not a base spiritual one.  We’ve come from a war on drugs, to a war on international trade policy, to war on living wage, to war on the quality of life, war on soil, war on water, war on seed, war on food? When did this happen? and why have we allowed this to happen to ourselves and to our children?

1512379_10152462966413206_1131126574_nThe Corn that was once sacred to Native, Indigenous, African and Celtic world tribes alike is now genetically modified via its DNA to include an insecticide gene. If we could remember that our food is our medicine and that first Hippocratic oath is to do no harm, many would not see “organic’ as a fad, or hippy, or some neo-quasi quackery. The real quackery is the whole charade of pill pushing and not healing the sick, and knowingly causing the sickness in the first place,via depressing one’s natural immune system. Am I the only one who shrinks when a new wonder drug graces our commercial waves, in the seconds of air time and great images, only to follow with, “use of this drug may cause, kidney failure, inflammation, heart attack, cancer, respiratory illness…” Who would ask for this drug with these many side effects, its deadly, I think but perhaps I think alone.

I have often asked myself and others, when did planting an organic garden become so revolutionary? –something so natural, so simple and so healing to the community, our families and our world.

These are some of the things I am so passionate about! So inform yourself and empower yourself.

“Live long and prosper” ~ Vulcan Salute, Mr. Spock, Star Trek

 ~xo Ria 



Eating Well and Organic Living! The Unhealthy Truth Review



TEDxMileHigh – Robyn O’Brien – Patriotism on a Plate