DIY Protein Shake


Last spring, I became addicted to the protein shakes at the little cafe at my local Equinox. I would pick one up after each workout, and they were the perfect post workout snack—so delicious and replenishing for your body. However, if you add the price of one week’s worth of protein shakes all together, they can get pretty expensive. So, to be cost effective, I started making my own! The recipes were so simple that I thought it was almost easier to make them in my own kitchen. Also, I could incorporate my favorite ingredients and create personal recipes, instead of having to pick one off of the cafe’s menu.

Here is a recipe that is one of my all time favorites: it’s simple, delicious, milk-shake like, home-made, and FULL of protein. What makes it a little different (and better!) is the added chocolate flavored protein-coconut water, which gives it an extra chocolatey flavor, extra protein, and extra hydration.


1/2 banana (or a whole, for a thicker consistency)

1/2 cup strawberries

1 scoop chocolate protein powder

1/2 carton of Coco Libre chocolate protein-coconut water

1 cup ice

&&& sometimes for an extra energy kick, I add a little bit of coffee too!

Blend until all the ice has been crushed and the consistency is smooth.



Pre and Post Workout Fuel


photo by @teatanandtoned

You’ve probably heard it a million and one times, but when trying to get into shape, what you eat is just as important as your workout itself. In fact, pre and post-workout meals are crucial if you are looking to seek results— whether your goal is weight loss or muscle definition. Your body needs to fuel up before and then recharge after any workout. Waking up and heading straight to the gym on an empty stomach is not ideal, and will bring you minimal results. Not to mention, this routine will most likely lead you to a sugar craving or binge when the clock strikes 4pm.

I’m no expert on this topic, and I’m no certified nutritionist or health trainer, but I would say I have a pretty good sense of the do’s and dont’s when it comes to fitness. I will spill to you what has worked for me, and what I believe will bring max results. I think it’s important to be sure to eat your pre-workout snack at least 45 minutes before your workout, and refuel at most 45 minutes post-workout. In general, carbs are what you need to energize you before a workout, and proteins are your BFFS when it comes to muscle growth after leaving the gym. However, if you are looking for a whole meal (not just a quick snack), try to incorporate both protein and carbs with veggies for some hydration and an antioxidant boost.

It’s often hard to find a yummy, quick snack to fit into a busy schedule, so here are a few ideas for pre and post workout snacks that will maximize your workout as well as your results:


  1. Whole wheat toast with sliced bananas and almond butter: Both types of carbs, raised potassium levels, lots of energy and protein
  2. Greek Yogurt and granola or fruit: Easily digestible, gives you good fat and protein
  3. Fruit smoothie: Make it with Greek yoghurt and any fruit: Lots of protein, energy, and time efficient!
  4. Oatmeal with fruit (bananas or berries work well): Slowly digestible, so you will have energy continuously released during your workout
  5. Apple and almond butter: Fills you up on vitamins, minerals, and antioxidants, with fat that will amp up energy levels


  1. Grilled Chicken with veggies: Lots of lean protein and carbs, will fill you up and replenish your muscles
  2. Veggie and Avocado Omelet: A perfect mix of protein, fats, and good carbs, with lots of nutrients
  3. Chocolate Milk: Who woulda thought?! Chocolate milk is great as it rehydrates and provides your body with protein and carbs
  4. Protein Shake: Quick, easy, replenishing, and not to mention deeeelish! (will to a post on my fav recipe later this week)
  5. Quest Bar: The best protein bar on the market. Heat this baby up for 30 seconds and it’s literally heaven for your taste buds (I usually eat one a day, chocolate chip and smores flavors are to die for)



The Liebster Award


Exciting news! I was nominated for the Liebster Award by one of my fellow bloggers, Katie Nichole. She has an amazing blog called Typewriterial (Check it out here!!!!).

So, I’m a total newby to all of this but here is how it works:

  1. Mention, thank and link the blog who nominated you (see above)
  2. Answer the nominator’s 11 questions (see below)
  3. Create 11 questions of your own for your nominated bloggers to answer
  4. Notify your nominees via social media

Here are the 11 questions that I was asked:

1. Where did you grow up?

New York

2. What is your favorite song at the moment?

I don’t have a favorite- but love anything Tay Swift or Beyonce

3. Why did you start your blog?

I love to write and spent so much time reading other people’s blogs— I thought why not write my own!?

4. Do you eat breakfast?

Always!!! Never skip breakfast, people.

5. Morning person or night owl?

Definitely a morning person

6. Favorite makeup brand?

I like to mix it up, but most of my products are Bobbi Brown or Maybelline 

7. Who is someone that you admire?

My parents 

8. What is your favorite television show?

Hmm… Anything reality. I would have to narrow it down to KUWTK and Real Housewives of Beverly Hills 

9. What is something you’ve never told anyone?

Lips are sealed!! 

10. If you had to eat the same thing for the rest of your life what would it be?

Call me a health freak, but probably fruits and veggies 

11. What is a blog post you would like to see me do?

Easy DIY Recipes! 

And here are the 11 questions of my own:

  1. What is your dream job?
  2. Who inspires you the most?
  3. Favorite Beyonce song ever?
  4. What’s the last thing you binge watched on Netflix?
  5. What’s your favorite topic to blog about?
  6. Favorite clothing brand?
  7. What’s your most used emoji?
  8. Who is your guilty celebrity crush?
  9. Where do you gain the most inspiration for your blog?
  10. How long have you been blogging for?
  11. What’s your favorite city?

Lastly, here are the bloggers that I nominate:

coffeeandcurls with kiki

hey han

one girls obsessions

abroad and local


Everything Nadia





Newest Obsession: Inner Fire Yoga


At my school, right next to Cyc Fitness, there is a yoga studio called Inner Fire Yoga. I am for sure no Yogi, and am for sure the most inflexible person, ever. In fact, the only time I had tried yoga before Inner Fire was on a family vacation to the Caribbean, and I couldn’t stop laughing with my brothers the whole time (I mean, some of the poses are just weird).

Anyways, Inner Fire Yoga has a really great package where you can get unlimited access to the classes for 30 days, for just $30. My roommate was planning on trying it out, so I decided why not join her! I have been going for two weeks now, usually one class a day, and I absolutely love it. Already, I am noticeably more flexible, and feel way more aware of my body. Plus, who knew that exercise could be so relaxing (but suuuuper sweaty, gross).

There are a bunch of different types of classes that they offer at Inner Fire, and my goal has been to try each one. Here are descriptions and my opinions:

Power Flow: Power flow yoga is a 60 minute class including several vinyasa flows, spinal twists, long holds, abdominal work, and arm balances. It requires concentration and focus on your breath and the rest of your body. I love this class, as every time I leave feeling rejuvenated and detoxified.

Inner Fire Flow 75: If you’re looking for a little bit more, Inner Fire Flow 75 is probably the class for you. It is a 75 minute session that incorporates a vinyasa flow with longer holds, and lots of heat. It is a sequenced class, meaning every class includes the same order of poses.

Sculpt Flow: This one is my favorite. Sculpt flow incorporates weights and some cardio into the typical power flow practice. So, if you’re looking to burn some extra calories and strengthen your muscles that much more while listening to energizing music, this is the best pick for you.

Candlelight Flow: Candlelight flow is a night class, usually at 9pm. With lighted candles there is more of a serene and peaceful atmosphere. It is a great way to calm your body and ease into a more relaxed mode, while building muscle and lengthening your body at the same time.

Check out the Inner Fire Yoga website for more info at



Coco for Coconuts


When I was young, my babysitter (a native from the island of St. Vincent) used to tell my brothers and I to drink as much coconut water as possible. It was, she stated, the “healthiest thing in the world”. Being so young, I thought it tasted disgusting and could hardly bear a sip. In those days, coconut water was known to be healthy, but it was hard to find and no where near as popular as it is today.

In recent years, the wonders of the coconut have become a phenomenon and people just won’t stop talking about them. Not only does this electrolyte-filled drink bring great memories of past holidays in the tropics, but it has been claimed to be the natural answer to great health.  I was aware that coconut water was extremely hydrating and healthy, but I was never really sure why, or to what extent. So, I did a little research on the acclaimed to fame seed and the water that it produces, and here are some fun facts that I found…

  1. Coconut water is 95% water, and also contains potassium, magnesium, sodium, iron, protein, and sugar. Basically, it’s all goodness!
  2. It suppresses the appetite, making you feel full due to its rich nature. This helps aid in weight-loss efforts.
  3. Topical application of coconut water has the ability to clear up, moisturize, and tone the skin, as well as helping eliminate oil.
  4. The ultimate hangover remedy. Enough said.
  5. The high concentration of fiber aids in prevention of indigestion, and reduces acid reflux.
  6. With such high levels of potassium, it is a much better replenisher than any energy drink.
  7. Due to its adequate supply of each electrolyte, it helps reduce blood pressure and can be used as a balancing mechanism.

Basically, coconut water is what it is made out to be— the healthiest thing, ever. One eight ounce serving contains 45-60 calories, so although it is more energy dense than water, its positive effects outweigh this completely. Just make sure when stocking up, you don’t go for the brands with tons of added sugar!



Victoria’s Secret Sport

This gallery contains 5 photos.

While I love the Lululemon, Nike, and other high end brand workout clothes, I wouldn’t say I’m an obsessive buyer needing the next new style of Lulu spandex. These brands can be way too expensive for one ankle length piece … Continue reading

Psyched about Cyc


The fitness fanatic that I am, I have been in love with SoulCycle since way back when, maybe even when it first started. There was a studio about ten minutes from my house, and I loved going with friends. I mean, who doesn’t love partying on a bike with your best friends, and burning cals at the same time?! Coming to college and practically starting a whole new life, I was nervous about having to start a brand new fitness schedule and routine. I mean, no more Equinox membership, no more SoulCycle down the road, no more peaceful village running paths. To be completely honest, I was freaked (especially with all those Freshman15 rumors everyone swears by)! Here’s when Cyc Fitness comes in— lets just say Cyc saved my ass, and Cyc kicks my ass (hey- not complaining!) It is a 45 minute stationary party- on- a- bike that activates the whole body~ basically very similar to SoulCycle. What makes it different and fun (and maybe better 😉 )?! The weighted sectors (usually 3-4 songs per class) are inspired by sports movements such as swimming, volleyball, and boxing. I am lucky enough to live literally 30 seconds away from one of the Cyc studios, and it has become like my second home (is that weird…? Probably) They have studios in Madison and New York City, as well as Austin, TX and Atlanta, GA. With constant deals, friendly competitions, and fun give aways, it is safe to say that I have become hooked to the Cyc Method. I am always looking forward to that Monday morning email of new events and themed rides for the week ahead. Check out the Cyc Method here at their site !! Xx, Tash