NEW SMOOTHIE RECIPE: Kale, Coconut Oil and More…



Literally, just made this one this morning….it was soooo good I had to share it here with you!!! It’s packed with Omega 3s, vitamins, and hydration. Plus, it super tasty, with a good balance of sweetness…sooo how could I not share it!

Start your blender on low. Then, gradually increase the speed slowly. Put in your seeds in first so they are closest to the blades. This allows your seeds to grind up fully. Nobody wants to chew a smoothie.


  • 1 Tbsp of Flax Seeds
  • 1 Tbsp of Black Chia Seeds
  • 1/2 handful of mango
  • 1 full handful of pineapple
  • 1 Tbsp of Organic Coconut Oil
  • 2 Apples 

Ooops wait, there’s a handful of kale in there too!

Everyday, I’m sharing smoothies or fitness motivation on IG stories. Be sure to find me, if you’re interested!


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Should you be about that Kombucha life?

My Fitness Journey: From Vanity to Sanity

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Let’s just say, I was never really athletic, being five foot one and always considered a “skinny girl” sports weren’t my thing. I remember being a high school freshman in gym class and my coach giving me a “Most Improved” student award. His words were something like this, “Jones-y when you came to my class you couldn’t do nothing. Now, you can do a little bit.”

In college, I started to get a little bit more serious about fitness. Remember, in undergrad when we had to take a certain amount of gym credit hours? I ended up taking a course where we were required to do an hour workout that included both cardio and a strength training. I’d go to the gym wipe my student ID and get to it. About, 20 minutes on an elliptical and the rest of the hour spent during a strength training circuit.

After a few weeks, I definitely liked the way I felt after a good workout. That’s not what got me though. What hooked me to the whole working out thing was the way my body was toning up and sculpting. I’d bask in the attention I’d get when I would walk past guys on campus, at parties, or the mall. You know when you hear them say, “Ooooh, who is that?!”. I’d keep walking like I didn’t hear it, like I didn’t want to hear it. Truth was I needed to hear it. That male stamp of approval was the main reason I showed up to the gym. I wanted to be cute, to be seen, to be desirable.

My fitness goals were all about gaining male attention and adoration. It wasn’t about my health, connecting with my body, having more energy, or anything intrinsic. It was all superficial. Just vanity.

Even in the midst of my challenges, I’ve always maintained a fairly consistent workout routine. Really, it wasn’t until a few years ago, after doing a lot of the inner work that my workouts shifted from being all about sculpted legs and a nice booty to having more energy, a good mood, healthy heart, mental fortitude, and confidence. After I started reading magazine articles, about how working out helped to lower your risk of heart disease, depression, boosted your mood, and improved your self-image that was the tipping point. Slowly, my fitness life became more about being the best version of myself and pushing my limits both mentality and physically.

Whether I’m in a yoga class, boot camp, or working out by myself at a gym I enjoy it because it’s a lifestyle choice. Don’t get me wrong, sometimes it hurts so bad, that last lap, one more push up, another burpee! I keep going because I know that I grow each time my feet touch the mat, my arms push my body up off the pavement, my feet run a little further and faster than the day before. There are some nights, I stay up til 1:00 am and still rise up for boot camp at 4:50 am. If it were all about being cute, I would just hit the snooze and rollover. Just being cute is not enough. Being strong, clear minded, having the energy to accomplish my goals, and great health are worth passing up on the extra snooze.

Don’t get it twisted, I still appreciate a nice booty and sculpted legs, but looking good is just the cherry on top.  Reflecting over my fitness journey, has made it quite clear to me that when we allow ourselves to make that shift from doing things solely for vanity to creating a deeper, sacred, and sanity driven purpose we become more powerful, consistent and committed. Our depth of commitment to not just our fitness, but our businesses, families and dreams expands. We become like the balloon slowly expanding as the helium fills it up. Just like that balloon, we too are filled up with the kind of enthusiasm that carries us all the way up!

Is there a fitness routine you want to finally commit to? If so, let me know in the comments below. Comments aren’t your thing…that’s ok. Tweet me @pretymotivated. Can’t wait to hear from you!

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Breaking down the HYPE around alkaline water

Alkaline Water Pretty Motivated


Remember when we were in school, and we learned about protons, neutrons and electrons, right? Okay, well alkalinity is about the number electrons into the body. When wellness peeps are talking about having more alkalinity in our diets it’s all about increasing the the number of electrons in our bodies. This is critical to all parts of our health. Now, how does this relate to the whole alkaline water hype? Drinking alkaline water has a higher pH level than other waters. We hear about pH in shampoo and some feminine wash commercials too. Truth is, a healthy pH is not just about bouncy curls and a fresh yoni. We need to have a balanced pH throughout our bodies.

Back to those pricey water bottles, basically the higher the pH of water, the more alkaline it is, meaning it has more electrons. So if a water claims to have a high pH (the highest I’ve seen is a pH of 10) that means it contain more of those critical electrons that we need to function at the most fabulous level possible!

Basically, it’s all about an acid and alkaline balance inside your body. Here I’ve broken down all the reasons you may want to drop a few extra coins the next time you buy a bottle of water.


The high electron content of alkaline water allows our cells to easily absorb these water molecules. Instead of water just coming in one end and flushing out the other we actually hold onto it for critical bodily functions.


The ions in a high pH water promote the release of acidic toxins in our bodies. Plus, it triples the antioxidant power of vitamin C.

pH Balance

Consuming alkaline water regularly, helps maintain a healthy pH balance. Your body will be less acidic which reduces your risk of high blood pressure, cholesterol, and kidney stones.

Weight Loss

Since alkaline water is so hydrating it allows the body to burn more calories during a workout session. Another bonus, your appetite will drop because you’re able to absorb more nutrients during meals or snacks.


Waters with high pH levels, boost the power of the vitamin C in your daily diet. This helps you kick those age inducing free radicals to the curb.

Liver Health

Alkaline water, aids in cleansing of our livers. In addition to helping cleanse the liver, it also lowers oxidated stress in the body which affects the liver.

Digestive Health

Say bye Felecia to colitis, loose bowels and constipation. H2O with higher pH levels helps boost the efficiency of our digestive tract.

Sports Performance

We started with discussing how hydrating alkaline waters are for the body. That super hydration allows you really go hard in the gym! You’ll be able to workout longer, run faster, and do more reps.

So you’re sold on this hold alkaline water thing, but not sure which water to buy? Check out this little breakdown I found on the Alkalife site.


pH level water comparison


Did you learn something and you love it! Great share it with a friend or two 🙂

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7 Reasons Bananas Are Everything For Health


This ish is BANANAS, B-A-NAN-A-S! Could not resist a Gwen Stephani reference, sorry not sorry lol. Anywho, here’s a couple reasons I love piling loads of bananas in my grocery basket. First of all, they don’t cost much. A good bunch of organic bananas is typically about 89 cents a pound at Whole Foods. It’s definitely one of the least expensive organic fruit options. Two, it’s nature’s fast food. If I’m rushing out the door, I’ll grab a banana or two or three and that’s my power snack. These are just two reasons I love bananas. Check out 7 main reason bananas are everything to a healthy body!

1.            Happy Mood Food

Don’t worry, eat a BANANA! Bananas have a good amount of an amino acid called tryptophan which promotes a good mood. Is that why the color yellow is associated with happiness? #foodforthought

2.            Prevent Calcium Loss

Ladies, we definitely need to pay attention to our calcium levels because as we get older we become more likely to lose calcium. If we don’t watch our calcium, while we are still pretty young thangs it is possible we could face major bone density issues even osteoporosis later down the line. Good thing is bananas protect use from getting stripped of calcium.

3.            Energy Booster

Go from zero to 100 real quick with just 2 bananas. Try it as a pre-workout boost or afternoon snack to avoid coffee for a clean plant based boost.

4.            Loaded with electrolytes 

Drop the Gatorade and pick up that banana! Yes, we can opt out of all that extra stuff that we can’t pronounce on those sport drink labels. Instead, we can peel a bananas to keep us from getting dehydrated after a good sweat session.

5.            Reduce risk of anemia

Borderline anemic? These yellow fruits are jam packed with iron too! It also helps to increase hemoglobin levels too. Hemoglobin, which helps our blood to clot if we have a cut.

6.            Helps with PMS mood swings

Cranky? Well, the tryptophan mentioned above in bananas helps during that lovely week when your personality may not be as pretty. Another bonus, is that the potassium in bananas works to keep our muscles from cramping up as well.

7.            Packed with good bacteria

So many pre-biotics & fiber to keep your belly healthy. One banana has an average of 3 grams of fiber. Bananas are great for natural digestive support. They are a much better option than OTC laxatives if you find yourself dealing with constipation issues.

Try adding bananas to a morning bowl of oatmeal or chop up a few slices to pair up with a pancake. Of course, you can also boost up your smoothie by adding a banana or two. Check out this banana friendly smoothie.


Are bananas already making your life better? If so, hollaback and let me know by posting in the comments below.

Click here if you want to know more about bananas.

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