Hidden Veggie Anti-Inflammatory Soup

Hi loves! How are you doing…hope you are happy and well!? I wanted to talk about the root cause of many illnesses due in large part to the bodies inflammatory response to the foods and not so real foods that many of us eat. This inflammation response is important to note because of the affects that this response has in relation to causing disease in the body. Some of the most common diseases that are associated with this inflammatory response are heart disease, cancer and even Alzheimer’s disease.

With the powerful healing powers of food I thought I would share a really delicious soup that is good for your taste buds and also our bodies. The ingredients used where selected with the anti-inflammation benefits to the body. Making it perfect for being waist line friendly as well as doing a body good in supporting with healing soothing food.

What Ya Need

  • 2 Red Bell Peppers chopped
  • 1/2 Medium Red Onion chopped
  • 2 Garlic cloves chopped
  • 2 cups Broccoli florets and steams chopped
  • 1 1/2-2 cups vegetable broth
  • 1 TBS Fresh Marjoram chopped
  • 1 TBS Avocado oil

What Ya Do

  • Heat the avocado oil in a pan over medium heat.
  • Add red peppers to pan and let cook and blister, so no turning for at least 5 minutes.
  • Turn peppers after 5 minutes and allow to cook an additional 5 minutes on other side.
  • Add onions, garlic, marjoram, and broccoli to pan, stirring to combine.
  • Cook until everything has soften, about 5-8 minutes.
  • Allow to cool for 5-10 minutes before proceeding to next step.
  • Add everything from the pan to the blender.
  • Add vegetable broth and blend until combined, adding more until the preferred consistency is reached.
  • Return to pan and season with salt and pepper to taste.
  • You can heat through or you can actually refrigerate and eat cold.

Why These Ingredients

Red Bell Peppers: contains quercetin which is an antioxidant that reduces the oxidative damage caused by free radicals in the body, that lead to an inflammatory response. I also want to note that peppers are nightshade vegetables that in some people can actually irritate and cause inflammation. A prime example of the need to listen to your body, and how one persons medicine can be another persons poison. I know for myself I find that they are soothing and feel good for me when and after I eat them.

Red Onion: contains quercetin a flavonoid that has antioxidant and anti-inflammation properties, that can prevent the release of histamine. Histamine release is the bodies natural response towards inflammation. This food as medicine food item helps fight against response.

Vegetable Broth: made with root vegetables that are grounding and provide the body with the needed nutritional support for optimal immune, organ, and bodily function. Be sure to choose the low or no sodium version as too much salt can actually trigger an inflammatory response. That is the opposite of what we want to happen, when focusing on eating food as medicine foods.

Broccoli: contains an antioxidant sulforaphane that has amazing anti-inflammatory effects. As you may know, antioxidants help with free radicals that cause cellular damage that leads to an inflammatory response within the body. Antioxidants neutralize these damaging effects, making broccoli the perfect food as medicine food item.

Garlic: contains diallyl disulfide, which is an anti-inflammatory compound that limits the effects of triggering inflammatory cytokines. Cytokines are responsible for regulating the inflammatory response and work with the immune system regulating the response to disease. Garlic helps stop this triggering response of cytokines.

Marjarom: contains high levels of Vitamin-C which is a powerful natural anti-oxidant that helps remove harmful free radicals from the body that can cause inflammation.

Avocado Oil: helps aid in the absorption of nutrients with the other ingredients being low in fat. This is important to be sure that the powerful nutrients profile and makeup of the foods being consumed are able to be adsorbed into the body in order to receive the full benefits of those anti-inflammatory ingredients.

As with all the recipes that I create, I choose ingredients that are plant based and humanely grown and curated items. This is important for me and I always encourage people to make adjustments based on their specific dietary needs and goals. You become what you feed yourself so it is even that much more important to be aware of when you are in need of the true healing properties of food. Remember that when inflammation is continual with no perceived benefit to the body it causes damage and causes dis ease in the body leading to illness and disease.

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with meโ€“> ๐Ÿ’Œ

For Great Skin You Gotta Have A Routine

If you want to have great skin you have to have a routine. Skin care just like life care is cumulative. The more you do on a consistent basis will show! Yes, I know the question HOW popped into your head! For the sake of the cumulative affect on your skin I have an answer for you. Start at the most basic of levels when it comes to creating a skin care routine that works for you now. Here are a few general recommendations to get you started on the right path broken down for morning needs and then evening needs.

Note: This is just a basic routine to help you get use to the foundational basics needed to build upon and with those in mind who don’t or do have a routine for their skin.

Morning Routine Needs

Here is the thing about coming up with YOUR morning routine. It is something that you have to do for how your skin looks each morning you wake up. There will be some days you may feel the need to wash your face and others you just simply rinse with water or use a konjac sponge like I love using in the morning.

  1. Cleanse– Only if needed, simply rinsing your face off with warm or cool water may be all your skin needs first thing in the morning. If for some reason you need to actually wash your face I always recommend using a gentle cleanser nothing too harsh.
  2. Hydrate – Based on your skin type needs now is the time to add some hydration to your skin. If you have dry skin a cream may be your best option where as those with oilier skin types a light moisturizing lotion type will suffice if anything at all. Sometimes the next step provides you with the needed hydration for oily and normal skin types so see how it feels on your skin and adjust accordingly.
  3. Sun Protect – Every person that has skin needs that added level of sun protection exposure through applying a SPF. It doesn’t matter if you can’t see the sun, it is a rainy or cloudy day. The sun rays are still making there way through the rains and clouds. If it is daytime apply sun protection of some sort.

Evening Routine Needs

The evening time is focused about removing the day from your face from makeup, oil, dead skin, dirt and debris. It is also the perfect time to allow your face time to recuperate from the day that it was exposed to. There is the addition of

  1. Cleanse – This is a step that can change so many peoples skin in such amazing ways. Use a cleanser that is formulated for your face and your skin type. DO NOT, I repeat, DO NOT use body wash or bar soap! It is not formulated for the more delicate layers of skin on your face.
  2. Second cleanse – If you wear long lasting makeup I always recommend doing a second cleanse to be sure that you breakdown the ingredients that give makeup its staying power. Remember that you are removing products and day time exposure build up that may be sitting in and on top of our pores. Your skin needs time to just be and just breathe so DON’T skip this step.
  3. Hydration – I’m going to be honest…sometimes the effort of being sure that your skin in clear and free of mostly the things we willingly put on our skin. You got to add back in that hydration that may have been stripped through removing mostly those Oils and Creams.

So there you have he basics to get you started down that path of great healthy skin. Healthy skin starts with the basics and this guide on what to do when should help in achieving just that.

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with meโ€“> ๐Ÿ’Œ

Strong Timing

Hello, my loves! As I have been working on fine tuning what my life plan looks like for the next ten years the one thing that has come up is the importance of time management.  We only have so many hours in the day and how you choose to use that time to the fullest.  When you map out your goals and dreams and the requirements you gain more clarity about what is needed to accomplish each day to move you towards marking those things as achieved.  With that comes the need, the requirement for time management.

Each day I am mindful when I am engaging in various tasks and conversations if this is the best use of my time and if not, disengage mode is initiated.   I have been practicing this fully for the last 60 days and when I say the level of accomplishing tasks has been on fire, wow, who knew!  As we all know that when we prove that something works that gives us what we want we keep up with it, well at least it does for me.

When you are aware of each thing that you do throughout the day from working on a project, working out, to having conversations with people, you become more aware of the time these things require and if they are worthy of your time and end goal for the day.  You start to do a quick mind analysis of what you currently are engaging with each moment of the day as needed.  You learn to walk away from conversations that are not productive, you make lists of things that need to be done with by when dates and times, and you plan time each day for the things that must get done no matter what.

I promise you that when you are mindful of your actions and engagement with your time you hold yourself accountable for what you have on your lists of things that you want to accomplish.  With that comes an active time set aside and honored for chasing those big, at times scary, but so worth it DREAMS!  Which is the purpose that so many of us seek out, a more purposefully lived and happier life existence.  

This is my strong stance on the importance of being mindful throughout your day and how you are using your time wisely.  So take the time to think about what you want to accomplish, what that looks like time commitment wise every day.  When you make a plan, you set yourself up for success.  I mean who doesn’t want to have that feeling of doing something that you wanted and seeing it come to pass, yeah enjoy those fruits, you earned it.  I can honestly say that it works, look I wrote a new blog post because I put in effort to set aside the time needed to do so…#Goals

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with meโ€“> ๐Ÿ’Œ

How To Simply Move It More At Work

Hello loves! How are you doing with moving your body each and every day? Yeah, I know it can be the hardest thing to do sometimes but let me tell you that every little bit helps. You just have to have a plan of action and that starts with some suggestions for consideration and to try out. Here are a few ways that I myself know works to get in some movement time while stuck at work.

Climb Those Stairs – Take the stairs instead of the elevator all the way up. If you work on floor 12 work you way up, say to taking at least 2 flights of stairs up. If you are the 3rd floor try to take the stairs all the way up, its only three flights right. The goal is to use your time efficiently and taking the stairs is just that. You have to walk to your desk to start your work day so why not take the path less traveled, or maybe not, you may make a new friend while taking the stairs. Just take it one step at a time, and take your time doing it and overtime you will notice your endurance increase.

Track Your Steps – A pedometer is a great tool that can help you get to moving more because knowing is the start of all great habits. You can get a simple tracker, or you could even use your phone if your phone has that functionality to tack your steps. There are also a ton of really stylish fitness watches that can keep track of every step you take, as well is keeping you stylish and on time for meetings.

Walk It Out – Schedule a daily walk outside, so bring your walking shoes to keep under your desk. If you have a co-worker that you like ask them to join the walking party for an added level of accountability that will help with sticking with it. Try to keep the walking positive with some space for letting it out but be sure to keep it positive and a happy walk. Whether solo or with friend by your side the fresh air and change of scenery will help you be more productive and the perfect mid-day pick me up.

Clean it up – Clean up your desk while standing. Take the time to put things back where they go. File papers away or recycle paper as needed. Wipe down and dust your desk, moving aside everything, getting every neglected area. and dust area by putting things where they go.

So there you have some ways to make sure that you are moving it at work since that is the place that most of us spend most of our days. By adding in a little bit throughout the day it will increase you energy, endurance, which leads to being happier and more productive at work. A win win for everyone involved, so get moving.

Much Love, Nic

Spring Allergy Comforting 5 Ingredient Soup

Hello my loves! Are you being affected by the changes in season with Spring blooming causing you to have allergy related symptoms or issues? I know I live in an area where the allergy season is long and hits hard with all the blooming varieties that are all around.

As a Health Coach I know first hand how food has the power to heal! Today I am going to share with you a 5 ingredient quick fix meal that you will find to not only be healing but soothing, which is what I always seek out during this time of year. I myself have been turning to this easy soup for some much needed post nasal drip relief, which is causing my throat to be more irritated than usual.

What You Need

  • 3/4 cup Mushrooms Sliced Thin
  • 1 1/2 cup Vegetable Broth/Stock
  • 1/4 cup Red Onion Sliced Thin
  • 1 Carrot Sliced Thin
  • 2 tsp Ghee

What You Do

  • Heat 1 1/2 cups of vegetable broth to a rolling boil.
  • Place your thinly sliced vegetables and ghee into the bowl that you will be eating from.
  • Slowly pour the vegetable broth over the mushrooms, green onions, and carrots.
  • Allow to sit to soften the vegetables a bit. Usually when it is warm enough to eat without burning your mouth is when the vegetables are at the perfect softness texture.
  • Added bonus is add any herbs that you like and salt and pepper to taste.

Why These Ingredients

So why are these 4 ingredients healing and soothing you ask? Each ingredient is packed full of nutrients that provide that needed support to a healthy functioning body. That fact alone demonstrates their health in healing through eating capabilities. Let’s dive a little deeper in terms of how they’re boosting during this time of year dealing with the symptoms related to high pollen counts, that comes with the blooming into the season.

Studies have found mushrooms are packed with immune-boosting benefits with the ability to boost gut bacteria for good with all their gut friendliness that they contain. With the gut being the hub for your immune system, boosting the productivity with gut friendly mushrooms provides those much healing properties that they contain.

Red onions contain quercetin a flavonoid that has antioxidant and anti-inflammation properties, that can prevent the release of histamine. Allergies naturally cause irritation that is directly connected to an inflammatory response making onion the perfect fighter against those symptoms that are extremely irritating.

Carrots are known for containing vitamin A from beta carotene. Beta-carotene is a powerful plant compound from the carotenoid family of antioxidants. These carotenoids have anti-inflammatory and immune system benefits giving carrots their healing properties.

Vegetable broth is made with root vegetables that are grounding and provide the body with the needed nutritional support for optimal immune, organ, and bodily function. You want to use Organic varieties, low or no sodium version so you can control the amount of salt you are consuming. Too much salt can affect the overall hydration of the body and when you are trying to maintain or increase the health of the body you want to be aware of how what you eat can negatively impact your bodies immune supporting function.

Ghee is considered to be one of the most powerful healing foods in the wellness community and for good reason. Ghee is a healthy fat needed for digestive support in that it aids in the healing process and helps boost various vitamin and minerals found in the other ingredients in order to get the best most healing benefits from them. Added bonus is that is gives the soup a richer flavor profile, so added yum flavor points there!

As with all the recipes that I create, I choose ingredients that are plant based and humanely grown and curated items. This is important for me and I always encourage people to make adjustments based on their specific dietary needs and goals. You become what you feed yourself so it is even that much more important to be aware of when you are in need of the true healing properties of food. I hope this recipe helps in your healing and soothing process that sometimes the change in seasons can cause stress to your body.

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?ย  Schedule a one on one session with meโ€“>ย ๐Ÿ’Œ

A Spring Skin Woes Guide

Hi loves, and welcome to Spring! For others they have sniffling noses and sneezing spells, but for me it’s all about my skin woes. Spring is official and in full affect and my skin is not a happy camper, at all!  I have such sensitive skin that this time of year with all these trees, flowers, plants and wind blowing around all that’s blooming, that my skin turns into an unhappy hyper-sensitive mess.

As an esthecician I know how to treat my current skin condition, and trust me I am super vigilant to avoid a huge hyper-pigmentation mess that it can become.  It’s hard to avoid having a reaction of some sort unless I stay in doors for the next three months, and yeah that’s not happening. I like to enjoy the comfortable warmth of the weather changes before the hotter than hot summer months approach and then that’s when I stay in doors as much as humanly possible.  In knowing that most don’t and shouldn’t suffer alone, I thought I would share a few suggestions that may help those that may be experiencing the same skin reaction as I’m currently experiencing.

What you first have to understand is that your skin is in a reactive state, environmentally reactive to be specific.  So the products that you reach for, its even more important to know what you are putting on your skin and the potential reaction that it can cause.  For me I tend to reach for products that are organic, vegan, and fragrance free, perfect for skin that is in a more reactive state.  

Why you ask? These type of products don’t usually contain ingredients that may contain chemicals or heavily processed using chemicals or  harsh fragrance added to them which makes them less likely to cause irritation to the skin.  Products that have too many chemicals my irritate sensitized skin, even if you have been using a product line before with no reaction, your skin condition has changed and how you treat it has to change right along with it.  Bottom line is that it’s better to avoid product lines that have the potential to cause irritation to already environmentally sensitized skin. Here are a few items that I reach for that calm the skin and try to minimize the reactive affects of my skin being exposed to the air and all the pollen particles flying in the air.


You want to be sure that you are cleansing and removing from your skin those irritants that may be present that attach to your skin just by going about our day. This is one of the most important steps in the process, especially at night at the end of your day. So choose wisely, and look for a cleanser that does not contain any perfumes, or colorants, and contains soothing ingredients like calendula or aloe, which both calm and soothe the skin upon application. You also want to use a cream cleanser as they are less harsher in the basic formulation compared to other types of cleansers.

The cleanser that I use and one of the most important part of the skin care plan that aids in alleviating the affects from the environment and the reaction that it may be causing to the skin.  The “Seriously Soothing Cleanser Cream” by Acure is the perfect cleanser for skin that is feeling sensitized.  It is a cream cleanser that feels amazing on the skin that has a soothing and cooling affect, without causing further irritation, all while removing the dirt and debris that may be on your skin.

Cleansing Wipes are another item that I carry with me for those times that I just have to cleanse my face because it may be feeling a bit reactive. Carrying these around can be a life saver during this time of year and also serve as a cold compress that will cool the skin down just simply by laying it onto the skin. Again you want to look for wipes that are fragrance free and formulated specifically for comforting or soothing the skin.

The wipes that I love are ones that I have made using my own personal formulation, but since they are not readily I wanted to provide your with ones that I would use if I didn’t have my own creating. They are the Soothing Makeup Free Removal Wipes by Klorane. They are formulated without fragrance, have a pH similar to tears, are biodegradable, and contain cornflower as a main ingredient that is soothing to the skin.


A must, and carrying one with you will be your go to when you are out an about and have those moments when your face is itching or feeling irritated.  A toner on hand allows for a quick relief to grab quickly by allowing for direct application to the skin to help calm and soothe the skin. It’s like liquid comfort in a bottle!

My product go to is the Soothing Chamomile Tonique by Eminence Organic Skincare. I absolutely love this product, I even use it after my workouts to help calm and soothe that after workout skin reaction. What makes this toner my love, are the well balanced ingredients that this product contains, all organic at that.  Chamomile and aloe are calming and soothing alleviating that itchy and tight sensation. With licorice and lavender both calming skin irritation. Comfrey Root has anti-inflammatory properties that reduces inflammation that is sometimes present due to the skin being irritated, a natural protective barrier function and sometimes unfortunate after effect.  


Sun Screen has to be on the list for the simple reason that it must always be a part of your skin care regimen.  Ever since I became an esthetician, I’m the sunscreen pusher of sorts.  I mean I can go on for a few minutes about the benefits of sunscreen and how not using it on a daily basis is causing you to age prematurely, yeah cause having wrinkles and creepy skin is all the rage.  Ok, I’ll table for a later post to come real soon, it deserves it’s own post! 

My everyday sunscreen is Sun Shield SPF by MyChelle Dermaceutical.  It is a chemical free sunscreen option that my skin can tolerate, I am reactive to most other sunscreens and it has taken me some time to find a product that I can say I have absolutely no reaction to and this is it.  This sunscreen is a full spectrum sunscreen that is also soothing with aloe ingredients, that is soothing to the skin.  Most importantly is that it protects your skin from the sun, even more important with your skin being in a reactive and potentially delicate state.  

The top layer of your skin may be compromised, exposed, or just in need of additional care and consideration, remember your skin is working on repairing itself, which is why it is reactive.  It feels like it is under attack and it’s fighting hard to win the fight.  So let’s show it some love by giving it some protection, like you would by putting a band aid on a wound to allow it to heal.  That’s what your sunscreen is for your skin, a band aid of protecting and love from the sun.

Go Bare Face

If you are a makeup wearer you may want to consider using a mineral based product line or do as I do, embrace your beautiful skin that is just going through something and just keep it bare with just your moisturizer and sunscreen, and arsenal of helpers at hand.  I know that it is tempting to want to cover up what may be going on, but it may actually cause more harm than good.  Remember what I sad earlier, to use products that do not have a lot of chemicals, dyes and fragrances as they can be irritating, same rule applies with your makeup that you use.  If you have to use makeup then opt for a mineral based makeup line that may be better tolerated by the skin. 

There you have a list of products to gather up for your Spring Skin Care Woes Loving Kit. I understand how frustrating it can be but promise that if you stay vigilante your skin will say thank you in the end. Take some care this season to help your skin get over any woes that it may be experiencing.

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with meโ€“> ๐Ÿ’Œ

Don’t Look Down…Only Ahead & Up

Hi my loves! What if you just didn’t look down? Never took the time to think about looking down, only looked up and ahead of you? What would happen to you if you did just that? Never thought about how high up you are and the possible danger that lies below? Thought about what it would be like to touch the sky, fly high soaring above in the sky just living your life afraid of nothing but not living? Did I grab your attention…good because we should talk about living the life that you dare dream to live!

I want to talk to day about the importance of looking up and ahead and how when we are focused on what is below us or behind us can keep ourselves stuck, not moving, living or enjoying our lives! So why am I talking about, well writing about, not looking down? Because we limit ourselves living like that in a few ways that may help encourage you to seek looking up and moving ahead so talk about it we must!

You Get To Enjoy The View

When we take the time to enjoy the view that is above there is this instant shift that happens where you experience the world in a unique way. Your perspective shifts and your eyes and mind experience things in a completely different way. Things take on new shapes and colors and shadows shift.

This looking up action also shifts the stress that we sometimes carry in our shoulders, lower back or even in our hearts. This opens that heart-space up a bit wider allowing you to experience things less in your mind but guided through your heart. Allow your heart to guide you and just breathe in a new way while looking up. It’s a great practice to move your body in a different way and this is a great way to get it moving towards looking up!

I challenge you to take the time over the next few weeks and schedule some time to look up. To stop in the most random of places and look up with your whole head, not just your eyes, to enjoy the view that is above you. Really take the time to take in what you are seeing and how you are feeling. This is a great mindfulness practice that allows you to disconnect and just exist in the moment with no thought other than taking in the world around you that is up above.

You Get Inspired Not Terrified

Have you every noticed that if you focus on looking up and not looking down that it helps you to not freak about that fact that you are off the ground. Sometimes when I am high up it helps me to look ahead or just stop and look up at the sky and notice the clouds, the colors that are in the sky or even the weather and how I am experiencing it on my skin. It starts to calm my mind to not think about how high up I am because I am not thinking about that. My mind is focused on what is above me or up ahead.

When you are able to move out of the fear it is lesson to yourself and your mind and body that you can be ok, that you can move past that initial thinking of what lies below. This new thought creates a new reality that you conquered something that was uncomfortable and in that reality it inspires you to be ok with trying it again or something new altogether.

It’s all about focusing on making those tiny little steps and creating those small little shifts that are focused on just that small shift that soon you are able to look at all those small little shifts that you have taken and how they add up to a big change in how you were before.

What is that one place that scares you a bit that you can got to and just look up and ahead to help you embrace that you are capable of existing? Realizing that you will be ok in that space, and that you are more powerful and stronger than you may have ever realized taking on the next challenging experience head on. See how you got this…sometimes we just need those reminders.

Much Love, Nic

Do you need help embracing the realness of YOU and what you want that to be?   Schedule a free one-on -one consultation with me to help figure this out togetherโ€“>๐Ÿ’Œ

Fitness Fitout Like Pizza Toppings

Hi loves, and a Happy Feeding You Friday!!! Do you get your body moving how you can move it for YOU! It’s just like how you like to order a meal, make a sandwich, or what toppings you do or don’t like on your pizza. That pickiness that you enjoy should be used when it comes to working out in the exact same way.

Personally, I always find that the best way to stick to a workout is to figure out what it is that you enjoy doing that you won’t have an issue with sticking with doing. With that, the first step in the process is to embrace trying new things and being okay with walking away from something that you just are not enjoying. Yes it is quitting and what is the point of doing something that you are not enjoying that can be replaced with something that you do. I think of quitting as realizing that something is not for me or meant to be…thank you next!

So what are some ways to get the body moving that you may enjoy you ask? I know for my own personal experience I just DO NOT enjoy boot camps. I am not competitive like that and it has the opposite affect on motivating in that it makes me want to rebel against what everyone else is doing. For others, like a good friend of mine, she thrives in that type of working out and it works for her.

I always like to help provide people with tools that come with options. With that I came up with 5 types of exercises that you can start out trying to see what feels right for you. Remember that you don’t know what you do like or don’t like if you never try it and see.

Dance Cardio

Perfect for those that like to not feel like they are working out. It is less about getting the steps correct, although that is the ultimate goal, but mostly focused on having fun, enjoying the music and moving your body. This is a great cardio workout and depending on the style of dance you can be sure that every angle of your body will be worked out all while having fun.

HIIT Training

Perfect for those that like the challenge of intensity in a short amount of time. HIIT training is all about getting the greatest impact in less time. It will have you push your body both physically and mentally, while improving your endurance, strength and agility. If you like intensity that doesn’t take hours on end, this is the one for you, but remember it is INTENSE because it is done during a shorter period of time focusing on maximum impact.


Perfect for those that like to feel powerful and in control. To me kickboxing is all about connecting to that inner core power, engaging through mental stamina, and maintaining proper form and protection. This is an amazing cardio workout that builds endurance as it continuously engages the core. It is also a great way to get some much pent up stress out all while getting a great workout in, with both actions benefiting both your body and mental state of being.


Perfect for those that like to take it slow and easy on the impact scale. Walking is the one type of workout that anyone can do anytime that requires nothing more than somewhere to walk, even if in place where you are standing at any given moment. This is a great way to improve stamina while working on strengthening the heart through moderate cardio. Walking is highly underrated as a great way to workout, but it is moving your body, getting the blood flowing, increasing your mood towards happy.


Perfect for those that want controlled and conscious movement on purpose. Pilates is all about control, form and moving on purpose. It is based in healing and providing therapeutic movement to dancers bodies, a form of dance therapy. It may be slow movements but the impact is felt providing a great cardio session, toning session, as well as stretching session all in one. Don’t let the small movements fool your eyes because those small movements are felt and engaging your muscles, even for days to come still feeling that engagement.

There you have a few styles to try out how it feels while doing and if you can continue with committing to moving your body. Or maybe you will find that you like them all and will want to sprinkle them throughout your week because they all feel right to YOU. Whatever it is that you find that you like doing for your fitness be sure that it is something that feels great and right to YOUR body needs at any given moment.

Remember how you like certain things on your sandwich or pizza? Well those same choices that you are allowed to make apply to your fitness, how you workout for YOU! It is individualized to each person and what others enjoy you may just NOT. Once you learn to embrace that, then you become open to the idea of trying out various workout styles regardless of the latest trends telling you otherwise. Finding that sweet spot of getting the body moving and enjoying it in the process, see that is the whole point that benefits your whole being in the best way possible.

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with meโ€“> ๐Ÿ’Œ

Tomato Garlic Easy Pasta Home-Cooked Recipe

Hi loves, and happy Friday to each of you! Raise your hand if you love the comforting feel and taste of a bowl of hot and full of flavor pasta!? I know right. Guess what? I want to share with you one of the easiest pasta dishes to make that is good for you in the right portion size and the taste is just too much I admit that calls you to want to eat more of it.

What Ya Need

  • 1/4 cup Dried Greens Pasta (You want the kind that has added powdered greens, you get a better nutritional boost compared to regular pasta)
  • 1 cup Grape Tomatoes
  • 1 TBS Dried Shallots
  • 1 tsp Italian Seasoning (can add more or less if you like)
  • 3 Garlic Cloves
  • 1 tsp Avocado Oil
  • 1 tsp Salt
  • 1/s tsp Cracked Black Pepper

What Ya Do

  • Cook pasta just until al dente according to package direction, reserving about 1 cup of the cooking water liquid.
  • Chop the garlic and slice the tomatoes in half.
  • Add 1-2 tsp avocado oil in a skillet to heat up.
  • Add garlic and shallots to the hot pan with the oil and cook for a few minutes being careful to not burn the garlic.
  • Add tomatoes and Italian seasoning to pan and cook until softened about 2-3 minutes.
  • Season with salt and pepper to taste.
  • Add the cooked pasta to the skillet and add in enough of the reserved pasta water to create a bit of a sauce to coat the pasta to your liking.
  • Plate and Enjoy with a side salad or vegetable of choice!

There you have a quick and easy pasta dish that is packed with flavor! Just be sure that your portions are in control with the pasta not being the highlight of the dish but more so the supporting role carrying the garlicy shallotty tomato goodness. If you wanted to you can also add broccoli to this dish to pack in some additional nutrients and goodness.

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with meโ€“> ๐Ÿ’Œ

Facial Do’s and No No’s

I stand here representing every single Esthetician out there that cares about your skin health and I require you to promise from the bottom of your heart and soul that you WILL LISTEN to what I say and DO WHAT I say!  I want you to have the best post care experience.  So when I say this should be done and this should not be done there is a reason.  If you are one of those that need a little more than because I said – here are the do’ and no no’s after a facial.

No Touching Allowed – Ok, I honestly understand that after your receive a facial your skin feels so amazing that you just can’t help but want to touch it in all it’s new skinness beauty.  But DO NOT TOUCH, there is no touching allowed.  Your skin has been thoroughly cleansed and the last thing that it needs are fingers that are most likely not even clean touching it for the sole purpose of touching.  So STOP, keep your hands to yourself, just admire your spa glow in the mirror.  I give you permission to look at yourself in the mirror all night long, just please do not touch!  Let your skin recover and breathe.

Change Your Pillow Case – This is something that I have started to advocate people do post facial treatment after having too many conversations about why their skin is experiencing a breakout in their sleep, but that is another convo soon to come.  Your pillowcase can contain the various oils and treatment serums that you put on your face from night to night so changing it out every couple of days is crucial.  I mean you wash your face in the morning and night so a pillowcase change should be a part of the washing your face process, it’s keeping your skin clean, right!  That’s what makes after you receive a facial the perfect time to change your pillow case to a freshly cleaned one, silk or satin if I can be picky about the fabric type, haha.     

Schedule Next Facial Like Vampires Do – I always encourage people to have facials in the evening if they can.  It is the best time because you will be heading home, the sun is not out.  This is the best scenario for your skin and the confusion about what should I do is minimal when you have a facial in the evening.  Plus you have the added benefit that you are all relaxed in a spa state of mind, making for a great nights rest.  Your skin will love that for sure!    

No Sweating Allowed – Now this is no excuse to not workout, just do it before your facial appointment.  We want to avoid heating the skin up unnecessarily as that has been done throughout the treatment, and there is a limit to a good thing!  There is no need to heat the skin up to only have those amazingly active ingredients that have been applied to your skin to just go to waste.  Just take a breather and let your skin just enjoy it’s post spa glow, after all your face just got a work out and needs time to recover.

Exfoliate Not –ย Avoid any type of exfoliation or chemical peels for the next 3 days. ย Your skin needs time to breathe and or recover for the treatment that it just received, that should have included some type of exfoliation and depending on the type of treatment plan that you are on may have included a chemical peel. ย So there is no need to exfoliate for the next couple of days, it has already been done for you.ย 

Take a Retin A Break – Retin A is a form of exfoliation and should be avoided for the same reasons as stated above for a 72 hour period applied topically.  Trust me I know you are addicted to your Retin A most people are and rightfully so, but three days is not going to reverse the effects of your diligent application nightly routine that you are currently accustomed to.  Keep in mind that your skin may be more receptive to your serums that you apply post facial as the skin has been cleansed and exfoliated of dead skin cells allowing for better product absorption.  A win win, no.

Say Bye Bye to the Sun – Honestly your time in the sun should be limited every day, but it is even more crucial post treatment.  Your skin is all fresh and clean and needs to be treated in a delicate manner of speaking, so say bye bye to hanging in the sun.  Besides the indoors need some love and chill time in those many spaces.  If you must be in the sun be sure to use a sunscreen and wear protective clothing, sunglasses a hat, or better yet just stay inside, see where I’m going with this!

Now remember that promise that you made before about DOING what I say!  Your face will thank you for it and so will your Esthetician.  Remember I am here for you to have the best skin possible so when I say do this, its for you to have the best skin possible.  That’s what we all want, no!?

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with meโ€“> ๐Ÿ’Œ