Deez’ Nuts will do you good!




Don’t miss out on all the healthy goodness backed into these nuts! Just a handful or two a day can be #lifechanging. Beyond the unsaturated fat benefits, both of these nuts have major positive benefits. Check them out for yourself!


Bad mood? Grab two handfuls of these nuts which according to some studies is equal to a prescription dose of Prozac!
Cashews are packed with magnesium to help lower your blood pressure. Just about 15 cashews a day can boost your heart health.
That same magnesium found in cashews also positively contributes to bone health as well.
Vitamin rich nuts with a bit of potassium, iron, riboflavin, pantothenic acid, thiamin, and niacin.


Help to alkalize the digestive system.
They are fat-soluble so your body can easily absorb the nutrient content of these vitamins.
Almonds help controls blood sugar levels.
These nuts also contain riboflavin and L-carnitine which supports good brain function.
Plant based compounds that reduce inflammation in the body.
Great for anti-aging, because of their Vitamin E content which makes these perfect for turning back the hands of time.

Basically, with the help of deez’ nuts you can say “Bye, Felecia!” to your bad mood, poor digestion and say “Hello” to glowing skin, good moods and amazing health. Yep, it’s that easy!

Looking for ways to get more of deez’ nuts into your daily diet?

You can chop them up, add them to a salad, grab some sunflower seeds and dried to create a snack mix for on the go. Then, you can definitely blend them up into a smoothie. If you’re curious, click here to watch out my cashew protein smoothie recipe video.



Are we linked up on social? Find me on IG: @trinajmotivated SNAP: @prettymotivated





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!


PM Signature

Should you be about that Kombucha life?

My Fitness Journey: From Vanity to Sanity

image1 (6)

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!

 PM Signature

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 🙂

Feeling Pretty Motivated? Click here to buy a tank.


PM Signature