Fitness, food & inspiration for busy women


Aug 26, 2019


One of the most inspirational speakers I have ever come across is a man by the name of Bishop T.D. Jakes. This mountain of a man with a deep southern voice, piercing eyes and an intensity that slices through you like a blade is not only a spiritual leader but a straight up tell you how it is kind of man.

All to often do we hear why our motivation is so important but we never unlock how to find it. In a Q&A about his book SOAR! the Bishop addressed this concept in a way that has stuck with me ever since and I think it will for you too!

He said “God does not make tables or chairs, or log cabins. God makes TREES.” You may be wondering to yourself, what is this guy on right now but I promise this will all make sense in helping you find your strength and motivation.

He continued on discussing an opportunity he had on a safari in Africa. He said “I’m out on this...

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4 Simple Back & Hip Stretches

Aug 26, 2019

Whether you’re pregnant, have a desk job, busy and on your feet all the time, or a new nursing mama etc. You name it… everyday life can cause so many aches and pains. Making stretching a priority for you health and well-being is so important!  Here are 4 Simple Back and Hip Stretches to help improve mobility, decrease aches and pains and the benefits of all.

Wide Sumo Squat

Pigeon Pose

These are some of my daily go-to’s. ❤️

WIDE SQUAT POSE: This is my FAV stretch right now (especially being pregnant). Strengthens the entire lower body, including the glutes, hips, thighs, calves, and ankles while opening up your hips and chest, stretches the thighs, and elongates your whole spine. This Pose helps to warm and energize the whole body. It also has added benefits like improving your balance, focus, and concentration! 

PIGEON POSE: This is a perfect stretch for tight hips because it stretches the hip rotators (the buttocks area) and the hip flexors...

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How To Build Muscle & Tone Up

Aug 22, 2019

You want to tone up, get stronger and know How to Build Muscle but want to make sure you’re doing the right things! Here are a few quick tips on how to gain muscle the right way to get you started.



Lifting heavy weights will definitely help you to increase your lean muscle mass. That and incorporating explosive exercises into your workouts like sprinting, and jumping if high impact exercises are in the cards for you. When doing so you target your type II muscle fibers. But it IS important to know that studies show that type I fibers (aka slow-twitch “endurance” muscle fibers) also have growth potential and can also help you to tone up! An example of this is doing high repetitions while still using moderately heavy weights. Something where you can perform 15 to 30 or 30 to even 50 reps! “The burn” is what you’re going for here.

Once every week or two, target those type I fibers with moderate-weight, high-rep...

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How To Exercise While Breastfeeding

Aug 22, 2019

The postpartum journey is a unique season of life. Your body went through so much with in the last year, you’re most likely not sleeping, and eating whatever anyone throws at you. There are days where it feels like you’re in pure survival mode. So deciding when you’re ready to return to fitness post-pregnancy as a new mom is challenging! And if you happen to be breastfeeding your little one, things get even more complicated. Your body’s number one priority is to keep that sweet human alive. With that in mind, you may feel ready to workout again but you also want to keep your milk supply high. Can you lose the baby weight, tone up and keep a strong milk supply all at the same time? Here are some of my tops tips for How to Exercise While Breastfeeding.


You can workout and keep your supply.

Gosh, before I became pregnant I heard myths all the time about how working out postpartum could cause your milk supply to dry up. Contrary to these opinions,...

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4 Cardio Myths That May Be Keeping You From Your Goals

Aug 22, 2019

Some call people who just do cardio all the time “cardio bunnies”. If that’s you, listen up! Your go-to way of sweating it out might actually be what’s standing in between you and your fitness goals. Do you usually spend your gym time on the treadmill or elliptical? Then you need to hear these 4 Cardio Myths That May Be Keeping You From Your Goals:


Sure, you might burn more calories running than you will in the weight room in any given 30 mins, but you have no way of knowing where those calories are coming from— but most of the time it’s from carbs, fat and protein which is the building blocks for muscle. And muscle is not what you want to be using for fuel if your goal is to reduce your body-fat percentage and tone up.

Here’s what’s even more important when discussing this topic – as soon as you finish a cardio workout, your calorie burn stops right then and...

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5 Stages Of Change

Aug 22, 2019

Change can be difficult but change is also necessary for growth. Knowing where you are on the 5 Stages of Change can help guide you through your health and fitness journey. Today we tackle each stage and break down what it takes to move up to the next level!

Let’s Begin!

Our mind, body and attitude all play a role in our journey, so, if I were to ask you where you are at in your journey what would you say? Are you thinking about the journey, know what you need to do to start your journey or well down the path?

The Transtheoretical Model (also known as the 5 stages of change) is an integrative assessment to identify where you are at. Understanding where you are, helps you in your readiness to tackle your goals and lead to healthier behavior, but also providing you with strategies to guide you through the process.

This can be a huge asset as you discover your health and fitness path. With some hard work, and healthier nutrition you will not only reach your full...

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Aug 20, 2019

My 7 Simple Ways to Naturally Boost Your Digestion for Fat Loss (and just overall health) coming at ya!

Life is busy. It gets ahead of you and soon enough you’re sitting on the couch at the end of the day feeling sluggish and exhausted. Low energy is just ONE sign of poor digestion and it’s a chronic issue for many women who are trying to juggle all that life has to offer. Other symptoms like gas, bloating, abdominal discomfort, constipation, body aches and pains etc also stem from digestion. Does your digestive system need a reboot? Check out my tips below which you can incorporate into your lifestyle to help!

A healthy digestive system allows your body to get rid of waste, which can help you on becoming your best self.


It’s called JERF-ing and that’s what we focus on in my newest program Define and Sculpt Program. Real food means reducing the amount of processed foods that you consume. This includes foods with a long shelf life,...

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8 Tips To Get You Exercising

Aug 20, 2019

So you started 2018, with the best intentions to workout and eat healthier! “THIS is the year”, you thought. You went out and bought a gym membership, deciding that this time you would make exercising a priority in your life.

Fast forward a couple of months and those cute Nikes were just sitting in the closet collecting dust. I know what you’re thinking, “But . . . Mickayla . . . I’m just so busy and when I have the time I’m not motivated to workout.” You know you should exercise and every now and again you promise yourself you’ll do it THIS WEEK. Well, “this week”, comes and goes and before you know it it’s the week and you’re headed out for Friday pizza night or your meeting up with your girlfriends for happy hour.

Well it’s 2019 and you CAN CHANGE. And can I just say that you’re not alone in this! Even fitness professionals have to find the motivation and strength to get moving from somewhere. We...

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Gluten-Free Almond Blueberry Lemon Bread

Aug 20, 2019

The winter weather is hanging on it’s got me on a baking kick! It couldn’t be that I’m 32 weeks pregnant, could it?! Most of the time lots of baking means more sugar, and grains in your diet. So personally I believe there’s nothing better than finding SIMPLE recipes that are healthy and delicious. This paleo inspired bread will satisfy your sweet and salty needs guilt-free!  My Gluten-free Almond Blueberry Lemon Bread will have you obsessed with grain-free baking and will help keep you on track with all of your self-care goals!

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  • Flours – Tapioca flour when using almond flour in the recipe helps bind the ingredients together a bit better than leaving it out of the recipe. I did not rest the recipe with out it and I haven’t tried it with wheat flours or other gluten-free flours. Substitute at your own risk!
  • Depending on your oven you may need to bake this longer...
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How To Stop Obsessing Over Food!

Aug 20, 2019

Do you find yourself constantly thinking about food? Maybe you feel like you have an overactive sweet tooth, or your stomach is a bottomless pit and you’re hungry ALL THE TIME. They’re thoughts that are common, but don’t need to be your story. Let’s dive into my How to Stop Obsessing Over Food tips.

There are so many reasons why this could be happening, I am going to cover a couple common ones. I feel confident talking and teaching on this because I, myself, struggled with it for YEARS prior to beginning my career! 

1. You are restricting yourself from the foods that you LOVE!

Food deprivation may cause you to crave these foods even more. This is the nature of the human brain! When you tell yourself, you can’t have something you suddenly want it more! These restrictions can lead to binges, overeating and even stronger cravings.

2. You are not eating enough!

Under eating can cause you to have nutrient deficiencies. If your calorie intake is...

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