I don’t struggle with muscle cramps often, but on days that I do…

Hold on…

This is starting to sound like”The Most Interesting Man in the World” Dos Equis Ads…

Let’s re-group. 🙂

On days that I struggle with muscle cramping- which is usually on the days that I do longer cardio sessions- I throw back some coco water for the electrolyte boost.

This stuff packs 325mg of Potassium + 22mg of Magnesium + 110mg of Sodium in just 8 fl. oz!

Do you like coconut water? Sound off in the comments below! 🙂

(Please note: If you suffer from excessive cramping- it is best to see your healthcare provider to rule out any underlying medical conditions. This post is primarily for anyone who suffers from occasionally muscle cramping due to excessive sweating.)




In Honor of Glute Day, here’s one of my favorite stretches- Pigeon Pose.

This yoga pose opens up your hips by stretching the hip rotators (booty area) AND hip flexors (the long muscles that run along the front of your thighs & pelvis). I try to do this stretch before every workout because my hips are often tight. I’m talking everyday tight.

So, what causes tight hips?

First, modern life requires sitting all day, which keeps your hips from the rotation, flexion, and extension they need to remain agile. Second, common sports such as running and cycling—and even an everyday activity like walking—demand hip strength but not flexibility. The third culprit is stress, which creates tension in your body, especially in your hip area, which is a complex cluster of powerful muscles, tendons, and ligaments. Even a little bit of stress-induced clenching can really lock them up.

So, short of tossing out your chair and entirely eliminating stress from your life, what can you do to unstick your hips and get them gliding freely again? For starters, you can start to incorporate Pigeon Pose into your daily routine.

Try it out! 🙂 Use the basic photo below for guidance.




Enrollment is now open for my Winter Challenge! Looking for motivated individuals who want to make 2016 the year of their best body yet! 🙂

Click the ‘Challenge’ tab from the menu bar for more details!



MY FREE GIFT TO YOU! 🙂 Don’t forget to download your Guide to Surviving the Holidays!

Download your FREE gift here!



Why do YOU workout?
Please share in the comments below!

I workout because I believe that when the body is strong, the mind thinks strong thoughts. 🙂



Maintain. Don’t Gain.
Your Guide to Surviving the Holidays!

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Happy Holidays XO

Clean Eating: Low-Carb Greek Salad Quiche


Lastnight’s Dinner was Low Carb Greek Salad Quiche. One word: YUM. Quiche recipes can often be bland and boring, but this recipe is anything but! This Quiche is packed with protein, veggies galore, and an amazing taste stacked in every mouthful.

Low Carb Greek Salad Quiche


  • 1 Tumaros Low-In-Carb Wraps- Everything (Found at Wegmans) 
  • 8 Large Eggs
  • 1/2 Onion
  • 12 Olives
  • 1-2cups Fresh Spinach
  • 2 Tbsp. Crumbled Feta Cheese
  • Basil/Pepper/Italian Seasoning


  1. Preheat oven to 375F- Spray nonstick cooking spray (I use coconut oil spray) on round pie baking dish, place 1 wrap in dish & bake for 30mins or until golden brown/crispy
  2. Mix onion, olives, feta, spinach in large bowl- season with pepper, basil, Italian seasoning
  3. Add 8 eggs to veggie mixture and toss
  4. Pour mixture onto baked wrap “crust” and bake for an additional 30mins at 375F

Makes 6 “pie” slice servings. About 110 calories per slice. About 1g net carbs per serving.

Enjoy! 🙂


Primadonna Fitness