Recovery with Kill Cliff



Recovery is essential…

This weekend it started to cool off in south Florida making it a great time to get outside and get a workout in, instead of being cooped up in the gym on a beautiful day. I am sticking to cardio 6x a week at this time to lean out a bit more. Indeed, changing it up often helps keep it fun and consistent. After debating for ever what to do for my workout, I decided I would take my bike out to the track and get in a workout.

To get ready before I left, I packed a couple Kill Cliff drinks knowing I would be thirsty after working out in the sun for a few hours. I also grabbed me some sunscreen, chapstick, headphones and a towel. I received a special delivery of some Kill Cliff drinks a few days before so I have been drinking them post workout or anytime really since they taste great.


I snapped a picture right after I popped open my first can, this one ended up being my one of my top picks of the three flavors I received. Kill Cliff can be drank at anytime of the day and are best served chilled, however even warm out of the box on my door step it was good.
Now moving on to the workout that kicked my booty and definitely got my heart pumping and legs burning! One thing I love most about track workouts is they are outdoors, also if you have no gym membership then no excuses, go find a local track!

The workout..


It was a 2.5 mile ride to the track one way so a 5 mile ride total. Once I arrived at the track, I did sprints, side lunges, burpees, jump squats and crunches.

I always want to treat myself after a great workout and a Kill Cliff does the trick! I brought two with me on my ride to the track. And its a great option instead of reaching for a diet soda or even another sugary beverage. Kill Cliff helps with recovery while tasting amazing, quenching my thirst and combating my sweet tooth.

A few days ago, when I came home from work to see some boxes of Kill Cliff drinks had arrived I was stoked. I wanted to have some in stock for the next few weeks, which I had to hide in the garage so my family doesn’t drink them all ha! The flavors I have are the Free Fall (lemon lime), Berry Legit, Tasty. I like them all, however the the lemon lime is my personal favorite!

  • HITT- Sprints around the track, I do 400 meter sprints and do these for a 20minutes with a short rest period. Im spent after 20min of HITT and its a great way to burn fat. My heart rate was sky high after doing these.
  • Side Lunges 3×25 each side
  • I did a super-set with the lunges and the burp’s 15×3
  • Jump squats 5×25
  • 5×50 bicycle crunches

Post Workout..


I drank 1 scoop of my regular protein powder with 1 banana after my track workout. Then I rode over to this area by the water, to have a place to post up and relax a minute and drink my last Kill Cliff. At this point it was hot, I was sweaty and seriously thirsty so it couldn’t be better timing finding this spot. These drinks are functional recovery drinks made up of B, C, and E vitamins, electrolytes, and plant extracts including ginger root, green tea extract, and ginseng root powder.

Drinking them can help you with recovery through micronutrient replenishment. These Kill Cliff drinks are an alternative to any other everyday beverage choices. They have no sugar, no artificial colors, no artificial flavors and only 15 calories! And it’s the perfect complement to macronutrient-based protein and carb recovery products. Kill Cliff also tastes AWESOME and just to be clear, it is NOT an energy drink!

For a good cause…


One thing I have always done is buy products that I know do things for a good cause by giving back. Kill Cliff is a Partner of the Navy SEAL Foundation, and a portion of the proceeds from every KILL CLIFF Recovery Drink sold goes towards supporting these warriors and their families, how awesome is that! At least I know my addiction to these delicious little beverages is going to give back to supporting our vets. #KILLCLIFF #KILLTHEQUIT

fullsizerender-5If you want to try them for yourself you can do a trial purchase of a 4-Pack or full case at or with the Navy SEAL Foundation as the benefiting charity. People can sign up for our newsletter on the website and get 15% off your first order!

Quitting is not an option! Refresh. Recover. Repeat.

This is a sponsored conversation written by me on behalf of KILL CLIFF. The opinions and text are all mine.

Reaching Goals with Vitamin Shoppe

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Seriously, so its already almost the middle of February and where are you with your goals?

Reaching goals with Vitamin Shoppe as always! You know how we are full of motivation and goal setting in the new year, but by March we start to see people fade or get caught up in what we call life. Life is busy…Trust me I know! I think one of the primary goals we should focus on is improving our over all health and wellness. I think its important to focus on many aspects of our bodies not just a set of 6 pack abs. I received this wonderful motivation package in the mail from Vitamin Shoppe and wanted to share a few of my favorite thing in this box of goodies for you all.

One area of focus is improving my cognitive thinking and my skin.

As you know I am a regular at the Vitamin Shoppe and have shared in the past a few of my essential nutritional items, but today Im going to show you a few things you may want to take a peek at for yourself.

FullSizeRender 2Dont you remember your skin is the largest organ in your body and primarily made up of water?  We us massive amounts skin creams, lotions and stuff with ingredients we can’t even read! I prefer to use something that is definitely non-GMO on my skin. This can’t be good for our bodies to smother GMO products on the largest organ of the body. I recommend you keep it simple, coconut oil is seriously the everything product. Here are a few things you can use coconut oil for:

  • Eye makeup remover
  • Lighten age spots on skin
  • Natural Chapstick
  • Improves skins natural moisture
  • Add to recipes or your hot tea like I enjoy



Ashwagandha is another thing you may not have heard of or maybe not even know how to say haha, but this reaps some awesome benefits and you can pick this up at the Vitamin Shoppe as well, its Ashwagandha extract.FullSizeRender 4 This is a plant and can improve energy, vitality, thinking, reduce daily stress. One of my goals for 2016 was to improve my energy levels, overall well being, and more importantly improve my cognitive ability. I am very busy these days and I find multitasking can be quite stressful, no matter how you chop it up. Anything that helps me reduce my daily stress’s and gives me energy throughout the day I am absolutely willing to take. Check these two out and let me know what you think, I know if your like me you’ll find baskets full of things at the Vitamin Shoppe! Share your items you chose for your 2016 goals #GetYourGoalOn




Visit the VS website for more info: 



This post is sponsored by FitFluential on behalf of Vitamin Shoppe.

September Issue of Most Magazine

So great to grace the pages of the September issue of Most Magazine new Fitness edition!

Check out the September issue of Most Magazine and download it for free here!


Charlotte’s Web Improves Recovery

Hello Everyone,

Hope you all are having a wonderfully fit and fun summer! I am always getting questions about supplementation and what people should and shouldn’t take to help them reach their fitness goals. This task can be quite daunting simply because there are so many options available to the everyday consumer these days. It makes it challenging to know what if anything you should spend your money on.

I have always said that sticking to the basics and going with natural products is the best. Today I wanted to write a blog post on about something I found I have to share with my followers and that’s Charlotte’s Web which is a CBD-rich hemp oil and has been used by many professional athletes who have all reported increase in recovery time as well as reducing pain and inflammation.



I have read many articles and studies about the benefits of CBD oil and had to try this product out for myself and have my own experience to either report how amazing it is or the opposite. So i did my own experiment and now I’m going to share with you all the results of my experience using Charlotte’s webb. Im always open to trying things for recovery and quick turn around mostly for my leg days. I consistently for many years would train legs twice a week, but have to admit I’ve been slacking and train legs once a week and then it’s another 5 days to recover so hitting them twice a week right now isn’t possible unless I can improve my recovery time.

This will help me train them harder and more often which will help with muscle growth and increased metabolism. Remember that our legs are some of the largest muscles we have on our body and training them can improve your over all physical health because of this. Plus it takes a lot more energy to train large muscle groups your calorie burn isn’t just on when your working out but also after. I had to find something that could help me recover faster so I could train legs more frequently and hearing all the amazing things about CBD I figured I would give it a shot since many athletes talked up their recovery time. Some of the other benefits include:

  • Anti-Inflammatory
  • Anti-Anxiety
  • Alleviates some pain conditions
  • Restores balance in the body
  • Promotes general wellness

The CBD hemp oil comes in a small bottle with a dripper with an amazing chocolate mint flavor it reminds me of the Thin Mint cookies from girl scouts….one word, Delicious! It says to use 2-3 drops pre and post workout, since I never start anything full dose I started with just 2 drops and added it into my shake. It tasted wonderful and just a much easier convenient way to take a recovery supplement instead of those messy BCAA although I still recommend you take your BCAA post workout (I actually drink mine during my workout).


After 2 weeks of consistently using the Charlottes Webb CBD oil I most definitely felt a difference. First and foremost I was able to see within even just a few days my general wellness and vitality had improved. I had better focus in the day and less lethargy in the evening (which is not good when you train after work or evening). With that said I do se that my recovery has improved and within 2 days after leg training the soreness is gone and I’m able to train legs again! Yay because I am on a mission to keep my legs strong and lean.


Hey we all hate walking around sore all day making those weird sounds as we get in and out of the car but like they say ‘no pain, no gain”. However, when your focused on growing a specific muscle group it is important to reduce inflammation and decrease your recovery time and this is what exactly the CBD hemp oil did for me. I found a supplement for not only now but life!

I encourage all my readers to check it out and give me your feedback 🙂

PS: Because I love you all here is coupon code: “CW2015” , promo code is good for 30% off Charlotte’s WebTM Hemp Extract Mint Chocolate MCT Oil 500mg*

Happy Training! 


CW Botanicals is the only hemp oil derived exclusively from Charlotte’s Web™. CW Botanicals is the exclusive provider of premium Charlotte’s Web™ products made from our proprietary hemp genetics, grown internationally as well as in Colorado. Our products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Promo code “CW2015” is good for 30% off Charlotte’s WebTM Hemp Extract Mint Chocolate MCT Oil 500mg. Limit 2 per order, promo coupon code discount offer expires on August 31, 2015. To order, visit:

This is a sponsored conversation written by me on behalf of CW Botanicals. The opinions and text are all mine.

Puma Ignite Review

Lets face it…How many pairs of running shoes have we tried that just didn’t get the job done?!

I personally have gone through so many running shoes it would actually be interesting seeing how many Ive pounded through. Many of you may not know this but I spent a number of years doing distant running and loved that runners high. I remember a time in dental hygiene school when I literally would spend my 45min lunch break completely on the treadmill. What can I say it was a wonderful stress reducer and I can’t complaint about always having abs either..ha! My running habits eventually changed from doing massive distance and switched to shorter runs for just healthy conditioning without all the wear and tear on my body.

I wanted to do a Puma Ignite review since I just received these from my partners over at Puma. These awesome new Puma Ignite running shoe as well as some of the new fitness gear they have come out with, are a perfect workout set. Im all about new fitness gear, it always can gives me some gym inspiration! Sometimes all it takes is a new pair of kicks to put a pep in your step.

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The Puma Ignite shoes upon first trying them on, I noticed they are very light and airy. I decided to go for a 3.5 mile run to break them in and see how they felt. The tongue was very thin and the laces were on point! To me the laces always need to be on point..

They have great airy support and the best part of all was that my foot didn’t get sweaty. In terms of performance the Forever foam is used in the heel to disperse impact and provide extra durability and that it does.

These Ignites and the amazing legging drive the moisture out with the dryCELL designation for moisture-wicking keeps you dry , because ‘I like sweaty cardio crotch’ said no one ever! I live in Florida, so anything that can do this gets a thumbs up from me.

Puma uses some really great material in the leggings , They fit like a glove and have a little moisture proof pocket on the inside for your iPod or iPhone.

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I had a great run and also threw in 5 sets of 25 lunges. One thing with Puma gear is you’ll always get quality, I can already tell just by the way they feel that I will have them for a long time. I may have to get another color to just have a selection for the gym. I also think the design of the Ignites are dynamically perfect for running. I look forward to some cardio sessions in my new Puma gear! Ended my run with swinging on a tree swing because Im still a kid. Never grow up! Sometimes getting outside to do your cardio refreshes the mind #IgniteMiami #PWRCool

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This post is sponsored by FitFluential on behalf of PUMA.

Asics Gel-Fit Sana Cross Training Shoe


New year, new goals and new shoes!

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Get Fit with Asics…

I’m a believer that a new pair of shoes can not only make your feet feel exceptionally better but can bring confidence when walking into the gym, walking through the mall or simply anywhere. When I received the new Asics GEL-Fit Sana to review I was excited to not only have a new pair of kicks but some cross training shoes that would hopefully help me be more comfortable when doing cross training and plyometric workouts. I have a ton of running shoes and fashionable fitness shoes of course, but not a cross training shoe. I have to say that I highly recommend these and wish I had them earlier!

When I first got them I decided to put them on immediately (because who doesn’t when they get new shoes). Although I wasn’t going to the gym yet I figured I would feel them out and wear them to run some errands. The first thing I noticed was that they fit like a glove! They almost felt like custom fit shoes and my toes weren’t restricted at all, yet there was great support throughout the arch and top of the shoe. The Gel- Fit Sana adapts and supports your foot with the inner lining from the heel to the forefoot, and therefore gave me that barefoot-like sensation.

They also are so simple to put on; since they are so flexible the loop at the heel can literally be used by one hand to slip these shoes on. I like being able to have a shoe I’m not tying the shoe laces every time to get that fit, with these if I have my hands full it only takes one hand to slip these beauties on.

One concept I can’t express more is the color selection they made in these shoes and how pretty they are as well. It is one thing to have a great pair of functioning shoes when training but to have functional shoes that also are fashionable is another thing. I had to go with the turquoise color but the other options where great as well. The Asics GEL-Fit Sana definitely achieves that! Check out the flexible fitness fashion with Asics on Fitfluence for some more reviews

Also check them out here:™/p/0010223814.5001?shoeWidthCode=standard 

So now that I got my new goals and my new shoes….Time for a new workout!

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Box Jumps 4 sets: Jump onto the middle of the plyo box with your feet     shoulder width apart, jump back down and land on the floor in a squat position with your feet wide.

Reverse Lunges 4 sets 20 each leg

Deadlifts 3 sets of 12 (heavy)

Rocket Jump to bicep curl 3 sets of 15: Start with your feet hip width, dumbbell’s at your sides and palms facing in, squat then jump pointing those toes downward, land in a squat then stand and perform the bicep curls with both arms.

Always protect your knees during plyometrics! Focus on landing softly to avoid shock to the joints.

Butt Blaster machine 5 sets of 20

Hip thrusts 4 sets of 15 with a 45lb barbell across your lap

Finish with Leg curls 6 sets of 15, the first 4 sets do as normal and the last 2 sets do single leg slow concentrating on the eccentric contraction of the move. This is when you’re actively lengthening the muscle. That’s my final burn out and my legs were like jello as you can see in the pic I’m looking pretty exhausted.


Always have great workouts at the Athletic Factor gym in Pompano Beach! I also realized these Asics GEL-Fit Sana cross training shoes did wonders during this workout instead of my normal running shoes I wear to the gym. If you want to have great stability and comfort during your training these are definitely a must get!

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This post is sponsored by FitFluential on behalf of ASICS.