Posts in Health and fitness
February Restore: Week 1

I wake up in the morning, shake off the sleep, switch my blue tooth speaker on and play some calm music.

I light a candle, drink my lemon water, and whisk up a hot almond milk latte on the stove.

Then I roll out my mat and spend the next 30 minutes stretching out my body to a guided detox yoga class.

My mornings have been the highlight of this restore so far. I didn't even plan to do yoga every morning, but ever since doing a class on Sunday was really feeling the need to incorporate it into my life more (I have fallen in and out of a yoga routine over the years). 

The Asana Rebel App has made it easy and time efficient to get a little Om into the day.

I then make a big gut healing smoothie and take my supplements:

Morning Supplements + Breakfast

Just added based off of Clean Gut recommendations:

  • Berberine HCL - Effective against yeast, parasites, viruses and other types of bacteria. Removing these from the gut is an important part of gut repair.
  • Stress B-Complex - To keep the stress at bay - essential for liver and gut repair.
  • Saccharomyces Boulardii + MOS - Great to take after antibiotics. It has at least 5 billion count live organisms per serving and promotes anti-yeast activity.
  • Monolaurin - Monolaurin is a 12-carbon long fatty acid, derived from coconut oil but prepared into a mono-ester of lauric acid. One important means of defense your body uses is a fatty acid called lauric acid. Lauric acid has been found to help treat of many types of minor viral infections. This supplement is great boost for the immune system and well reputed to fight colds and flus.

Gut Healing Smoothie

  • 2 Scoops Thorne Mediclear
  • 2 Scoop Superseed
  • 1 tbsp Maca
  • 1/2-1 cup mixed frozen berries
  • Fresh kale
  • 1 cup unsweetened almond, hemp or coconut milk
  • Stevia
  • Huge knob of ginger
  • Glug of beet juice


A ton of vegetables (usually in stir fry form since it's been cold!) with a clean protein (turkey, chicken or fish) cooked in coconut oil and a whole avocado.

Taken with a digestive enzyme and Stress B-Complex


Same as lunch. Will have 1/2 an avocado if I had 1/2 at lunch, not if I had a whole one.

I will usually have some form of "dessert" as berries and nut butter. It's not ideal to have fruit after a meal for digestion but I find I really like having something sweet after a meal.  I also was majorly overdoing the nut butter the first half of the week, which may or may not be responsible for the spike on the scale (also likely due to more fibre and water retention).

Same supplements as morning: 

Before Bed:

Magnesium Citrate - Stabilizes the nervous system.

Where I Need to Improve Next Week:

  • Tone down the nut butter consumption
  • More fish and tempeh to balance out proteins
  • More raw vegetables
  • Walk after dinner (It's been wet and dreary - totally avoided this)
  • More water during the day
  • Go to bed earlier

Final Thoughts of the Week:

I am SO glad I am doing this. I have not felt 100% myself since taking prednisone in Hawaii, and I know the addition of antibiotics was not helping my case.

The more I read about gut health and the immune system, the more comforted I am in knowing this is the best possible gift I could give to my body right now.

The first week of a "detox" or restore are always a little challenging. As I've noticed in the past, my body is adjusting to a change in diet and quite bloated (learn about my colonic relief in my YouTube video below). 

The greatest part is how much it has forced me to slow down, get real with myself and chill out. I feel incredibly connected to myself.

This week I was in a store buying cards for loved ones while sipping on a tumeric latte and a woman named Gigi told me I was one of the most beautiful humans inside and out that she had come across. I was feeling a lot of inner light in that moment and it was a beautiful thing to see her connect to it.

Should I start ending my blogs 'Namaste' now? Haha.

I hope you are enjoying this journey. I will share some of my daily eats next week.

Peace homies. Keep yo guts healthy. Cause I love yer guts.



Pumpkin Protein Recipes

pumpkin Tis the season for pumpkin everything.

I realize it's super cliche to go ham on everything pumpkin spice. The thing is, I love pumpkin all year round, but this time of year it's EVERYWHERE and I can't help but get a little over excited.

As usual, I prefer to keep my recipes lower sugar and higher protein because it feeds my muscles and keeps me from anxious sugar rushes and crashes.

Here are some of my latest creations..enjoy!


PUMPKIN WAFFLES (gluten-free)

Inspired by Amanda Bucci's one carb waffles

  • 1 Scoop PEScience Snickerdoodle Protein
  • 1 whole egg
  • 1 tsp baking powder
  • 1/4 cup pumpkin puree
  • pumpkin spice
  • water if needed
  1. Mix your batter to desired thickness - only a splash of water if it's REALLY thick.
  2. Heat waffle iron and spray with coconut oil or cooking spray.
  3. Place batter in middle of iron and spread out with a spatula.
  4. Remove when green light goes off.
  5. Optional: cut in half, fill middle with Chobani pumpkin spice yogurt and syrup, top with the same, and peanut butter if your really like living on the edge. Add a little more pumpkin spice and you're good to go!



  • 1/2 pack of gelatin
  • 1 block soft tofu
  • 1 large can pumpkin puree (or 2 normal sized cans)
  • Almond milk
  • 3 scoops PEScience Snickerdoodle Protein
  • Vanilla extract
  • Sugar-free maple syrup
  • Pumpkin spice
  • Truvia (if desired)
  • Gluten-free graham crackers for topping (if desired)
  1. Add boiling hot water (around 1/2 cup) to half a pack of gelatin. Do a full packet and more water if you want more gel to your pudding. Stir for around 5 minutes until fully dissolved.
  2. Blend tofu, pumpkin, almond milk, protein powder and flavorings.
  3. Slowly blend in gelatin.
  4. Put in a large baking tray or container and refrigerate around 3 hours.
  5. Serve with graham cracker crumbles, a drizzle of maple syrup and a dash of sea salt!



  • 1 cup plain Greek yogurt
  • 1 scoop PEScience Snickerdoodle protein powder
  • 1/2 cup canned pumpkin
  • Pumpkin spice
  • Truvia (if desired)

Simply mix and enjoy!


Ok this is my guilty pleasure. I brew Trader Joe's Pumpkin Spice coffee blend, then froth some half and half with vanilla stevia and top with pumpkin spice. I'm hooked!

Post Competition Weight Gain: Approaching it with Science and Love

"A lot of competitors blow up after their show." "You're going to ruin your metabolism."

There is a lot of talk about post competition weight gain.


And with good reason. Because just like any overly strict diet, amplified by intense training, there are bound to be repercussions.

Some competitors will binge eat consistently after their show and gain more than their average weight. They are mentally and physically exhausted and sick of being in a state of deprivation.

Other competitors will slowly reverse diet, making the weight gain slower, but possibly further damaging their metabolism while getting to the same destination (and suffering serious hunger as their bodies are desperate to get back to a healthy state).

My coach and I decided it would be best to go into maintenance mode, increasing my calories and macronutrients substantially to get my body back to a healthy place without playing the waiting (and starving) game.


Even with this, I suffered some typical post show behavior around 2 weeks out: cravings, needing to eat past fullness, and simply feeling burnt out from tracking macros and being strict with my diet. The stress of planning a wedding didn't help and I found myself overeating most of the week. I decided to allow a little wiggle room and not to feel guilty about it.

Right before competing / This week


This week I reminded myself of my goals, accepted a much heavier weight on the scale, and decided to get back on track. I really dislike the feeling of overeating and it goes against everything I preach. I truly do love my body and want to treat it with love and respect.


In the past this kind of weight gain in such a short time would leave me an emotional mess. But these days I look at everything body/diet related with science and love. I know, as a fact, that I did not gain 8lbs of fat in a week. The quick increase in carbohydrates means my body is holding a lot of extra water, and likely a little fat.


So I set back to my maintenance macros, added in 30 minutes of cardio after my lifting sessions (above 40 could spike my cortisol, which I'm trying to regulate), invested in some good probiotics and got back on track.


My weight is regulating and I feel mentally, emotionally and physically strong. My main goal right now is to gain strength and be healthy - which is what my current macros and programming are set for.

As I always, I want to be very open about this process and share the highs and lows.

So let's end on a high: my new lifting programming is heavily focused on glutes, I am slowly gaining strength, and loving the new curves that come with a strength and weight increase.