Throwback Thursday | Dominican Republic

Ahhh take me back…. here’s a little Stay Fit Stay Fly TBT style…
Having the opportunity to get away and cut off from all technology was just what the doctor had ordered! ¬†Sunshine, breeze blowing through palm trees, and a delicious adult beverage in hand – I can seriously get on board with this mermaid life!ūüėČ

Taking time to relax and make time for yourself is a necessity! ¬†Now, although I was on vacay, that doesn’t mean I left the healthy lifestyle at home BUUUUUT I do make sure that I enjoy myself! (Remember it’s all about the Balance! ¬†;)) You have to live your life, and being in another country, one of my favorite ways to experience it is through FOOD!

Starting every morning with this colorful plate of Tropical goodness was the best way to start – you really can’t get it like this at home – some of my personal faves of pineapple, papaya and mango!!!

(Gorgeous right???)

Swimming in the pool & the ocean were delightful (shocking to those who know me in NYC, but in a tropical setting, what can I say I really am a mermaid).

(Just like this, I swear…)

Renting bikes was a fantastic way to get around and see more of the island! ¬†No road biking here, total beach cruiser…. though a few wrong turns, and some hills later, I’m quite certain this is one of the few cruisers to make it up there up – but all well worth it!

Now for some new adventures in the sun… STAND UP PADDLE BOARDING! ¬†This has been on my list for a while, and a bit difficult at first but once you get the hang of it, it’s easy as 1, 2, 3! ¬†Super awesome total body workout!!! ¬†Looking forward to checking this out locally this summer…although I think it may lose some of it’s allure sans turquoise water….

Although no photos, there was group Banana Boating…just a mere 15 mins and your inner thighs will surely feel the burn! ¬†Think of mechanical bull riding in the ocean…and your main goal is to hang on!ūüėČ

Easy as 1, 2, 3!

Living the life of a mermaid and having fair skin means I need to take some extra precautions!!! SO so thankful for Beautycounter Sunscreen Рthis stuff is amazing!  Chemical Free, NON-GREASY and smells great!  A little goes a long way РI highly recommend it!  Check it HERE

Being back in the hustle and flow of life, I appreciate my down time even more!!! We all work hard, and it is equally as important to take care to ourselves and to allow some time to relax. My tech detox was well worth it!

Tell me, how do you like to keep healthy while on Vacay?
What do you do to take time for yourself when life gets crazy?

Stay Fit Stay Fly!  Keep it tasty!


JAM OF THE DAY: MERMAID – Flight of the Conchords
(super pumped to see them live this SUMMER!)

ISO | Desperately Seeking…

Ok, so my life right now can be summed up by this¬†‚Üď‚Üď‚Üď

chapstickAnd they do! ¬†They hurt real bad! Now usually, my go to when my lips are severely dry and chapped is hands down Vaseline. ¬†HOWEVER – right now, this is NOT the case. ¬†Slathering my lips, in that petroleum jelly mess that is meant for moisturizing and healing has been an epic fail! ¬†Epic I tell you! ¬†My lips are completely rejecting the stuff! ¬†Cracking, shriveling and downright molting!! ¬†(and you know that is NOT a cute look)! ¬†It’s like the Sahara on my face!

I’ve tried it all, but I never thought Vaseline would let me downūüė¶ .

Medicated, balms, sticks, pots, salves, SPF (my lips realllllly don’t like SPF) – from Burts Bees to Rosebud, Carmex to Blistex – I have tried it all and never once thought Vaseline would let me down.

Now I ask you…. what is your go to for moisturizing your pout? I really need to know, well because my lips hurt real bad. ¬†Desperate times call for desperate measures…


xx (because I can’t pout)

Stay Fit Stay Fly (Stay moisturized!)


JAM OF THE DAY: Love Like That, ~ Mayer Hawthorne

(Seriously this dude is on heavy rotation right now)


Show Love

LOVE | 24/7/365

Valentine’s Day. ¬†Just a friendly reminder to show the most important person in your life how much you care…..YOU! Although, this practice is 24/7/365 take some time today to show yourself some extra love! ¬†Treat yo’self right in food, fitness and fun – do it for YOU!

Wishing you nothing but love & good vibes today, and always!  Happy VDay bbs! xx

Stay Fit Stay Fly,
JAM OF THE DAY: Show Me Love (Robyn)


OMG | Oh. My. Gouda.

Who art in my refrigerator, Hallowed be thy name.

Knowing me, you understand that I live by all states of cheese: Creamy, Crumbly, Soft, Hard, and Stinky to name a few. ¬†This faith in all forms of pasteurized dairy goodness also brings out the devil inside. ¬†My holidays can be summed up in the photos below. ¬†Consumed, demolished and enjoyed – ¬†every single bite and every single moment! ¬†No rind left untouched, and no regrets (well maybe someūüėČ )

(A lovely assortment of Spanish Cheese….gone, there was no chance for survival)

¬†(Cheesboard of local cheeses of Quebec… Don’t mind if do!)

Needless to say my body is going through a slow (even shaky) detox. ¬†So while I shake off the cravings for this fantastical source of protein, Vitamin D, Calcium enriched D-Food (yes, cheese is super T1D friendly!), before my eyes appears this article in the January issue of Women’s Health Magazine! “Big Cheeses” listing 7 salivating selections and their benefits!!!

  (Do you hear that?  Yes, those are angels singing) 
Go out and pick up the latest issue with Jillian Micahels on the cover!

Everything from calming pms symptoms (cheese you’re my best friend), serving as a great source of protein and amino acids, even cavity prevention! ¬†( sure “I eat cheese for my dental health”…)!

Oh the sweet smell of JUSTIFICATION! ¬†So while curbing these cravings, my consumption of mass quantities of cheese were not in vain! However it is still good to be mindful and aware of how much you are um enjoying….Moderation (yes I said the M word) is key! ¬† In ensuring a healthy calcium intake during said detox, I am using my dear friend Greek Yogurt as a base for this antioxidant, protein filled snack!


As for my extra 30 minutes, I had a playdate with Bosu and an exercise ball!

Keep playing and keep it tasty!

Stay Fit Stay Fly!

 Jam of the Day: Bad (David Guetta & Showtek ft. Vassy)

It’s 2016 Baby

As 2015 came to an end, I ate up some of my own advice and took some time to recharge!  2016 is here!  What I love about a new year starting, is there is a sense of something fresh, a clean slate and world of possibilities!

Personally, I’m not for resolutions but I’m all about having goals! ¬†Typically for the new year, many people set their “resolutions” and goals around their health and well being. ¬†Healthy lifestyle choices are fo sho year round! Rather than looking at the year as one whole, set some attainable goals over the next month or two. ¬†Figure out what it will take to achieve these goals and how you will get there! ¬†Let’s see where 2016 takes us!

Joe & Carol (1)

Here’s where I’m going from now till February 29th. ¬†30 Minutes of Activity per day (or extra 30 mins if you’ve already got some plans set)! This will alternate between cardio and strength training. Regardless of what my schedule is, I’m making that 30 (or extra 30) happen and hope you join me too! ¬†Let’s have fun and get creative! ¬†We’ve all got 30 minutes somewhere in the day so let’s lock it down! (I’ll be adding pics, vids feedback here and on instagram & twitter at @ssdancefit!)

We keep appointments with everyone else, how can we not keep appointments with the most important person in our lives… OURSELVES! So get your sweat on in a class, session, or outside – the time is there, stay committed and make it, treat yourself well, fill up on all those tasty, good for you, antioxidant filled foods, take time to decompress and time for you! Being active is important and so is mental health. Stay committed, be your best and live your best in 2016!

Speaking of Tasty and filling up on the good for you noms – here is quick, easy way to fill’er up premium! ¬†Egg & Quinoa Scramble! ¬†If you haven’t hopped on the Quinoa train before, here are a few things to know: this “superfood” is a whole grain, naturally gluten free, and chock full of vitamins, nutrients and antioxidants. High fiber, high protein and not only that, it is super easy to prepare!!! Quinoa for the win!!!

12401871_878086368975143_543625119603068750_o(2 eggs, 1/4 cup of quinoa, tomato, salt, pepper and cayenne)
To cook – just treat it like an omelette, letting the egg cook a little then adding COOKED quinoa – for this I added tomato, but you can use any veg you like!

Here’s to a TASTY 2016!

Stay Fit Stay Fly,

JAM OF THE DAY: Ain’t Nobody (Loves Me Better)

Burn, Fuel & Recharge

It’s a week post Thanksgiving!! ¬†Oh the food, the booze – but it was fun wasn’t it?! ¬†:) ¬†From the end of November and heading into the final month of the year (when did that happen?!) there is lots of merriment to be had!!! ¬†Healthy choices in diet and an active lifestyle are not just for times when overindulgence occurs! ¬†By maintaining these habits YEAR ROUND, enjoying your one-off days should not become a worry!! ¬†Carbs be damned I sure had myself a second helping of Thanksgiving deliciousness – although questioned my judgement post consumption, not because of calories but because of discomfort! ¬†I knew I should have worn something with an elastic waistūüėČ but nothing like a small post dinner Whip Nae Nae to get a girl feeling better! (I kid not, it was a family affair). ¬†A holiday that brings such joy, should not bring on such self loathing!

Now from my last post – the Spiced Nuts were great – they have become a staple! Protein, good fats, and good for you spices!! Nom nom nom nom…. The cranberry sauce on the other hand….*this is no reflection of the recipe*… I admit it… I went rogue. All with good intentions but did not follow the recipe. ¬† ¬†I decided to try Stevia…let’s just say it looked alot prettier than it tasted. ¬†Now, I know what your thinking… Cranberry Sauce…Hello Miss T1D? ¬†don’t judge though, if you know your blood sugar and your carb counts it can be done! ¬†Generally I use this condiment so sparingly and after doing much research and being horrified by the amount of sugar in cranberry sauce, multiple cups of sugar for a small serving!!! ¬†MULTIPLE. CUPS. The spiced nuts recipe uses a few tablespoons and I even cut back on it!

It looked pretty……

It was a weekend of food, family and there was certainly fitness incorporated into said activities! ¬†My playdate with the Bosu went rather well – we’re building our relationship!ūüėČ

Hello friend….

After the long weekend I was fiening for some clean eats. ¬†It was cold and chilly in NYC and after a day of teaching and running around Manhattan, I wanted something warm and simple. ¬†Scouring the internet, I was super lucky to come across this Roasted Garlic Mushroom Quinoa recipe from Cooking LSL! ¬† Why am I so lucky you ask? ¬†Because her recipe was ON POINT!!! ¬†Simple, declicious, clean, gluten free – it was just what I was looking for, and I’m super pumped to try out some more of her recipes! ¬†Simple, Tasty and Satisfying ¬†– now that’s what I’m talkin about!!!

As December starts and days of merriment ensue – remember to keep your appointments during the holiday craziness for the most important person that we always seem to forget… YOU!

Make time for yourself
BURN: because it’s good for you and it feels good! ¬†FUN FACT: Not sure if you can get that workout in? ¬†According to ACE (American Council of Exercise) – ¬†Research shows that just 10 mins of cardio is better than nothing. ¬†If you can’t squeeze in just 10 mins – I’m telling you straight up – you sit on a throne of lies!

FUEL: fill up Premium with that all natural, nutritious, antioxidant filled, Omega 3 lovin goodness! ¬†FUN FACT: (to go with the spiced nuts recipeūüėČ ) check out this article on why you should “Go Nuts for NUTS” from Everyday Health!

RECHARGE: meditate and sleep. ¬†Your body and mind need a rest to function at full capacity. ¬†Make that time for yourself. ¬† FUN FACT: Some scary things happen when you don’t get enough sleep. ¬†Memory loss? ¬†Weight Gain? Not being on your A-game? ¬†Check the deets out HERE¬†thanks to the awesome people at POPSUGAR.

It’s about being conscious. ¬†Burn it, Taste it, Live it!!

How are you going to Burn, Fuel and Recharge?

Make it Tasty.

JAM OF THE DAY: What Kind of Cool (QuestLove Remix) – Cody ChesnuTT






Giving Thanks | Balance

Ahhh Thanksgiving… my favorite holiday! ¬†No obligations, a day full of F’s – Family, Friends and of course FOOD (for some, Football but honestly I’m more concerned about how to balance out everything on my plate!). ¬†Now back to that word Balance… that is what it’s all about! ¬†There is a lot of buzz about there about the Pre-Thanksgiving Burn, Burning those Thanksgiving calories, earning it…… HOWEVER in keeping with your physical activity and balancing your plate, you can enjoy all of your favorites and NO you should not feel guilty! ¬†Life is meant to be lived, it’s delicious and this holiday comes just once a year!

Now I’ll be real… I’m definitely going to be squeezing in some extra activity (not just because I like to fill my plate) but also because of Type One Diabetes (T1D)….. because I AIN’T AFRAID OF NO CARBS!!!¬† With my trusty Dexcom CGM set up and ready to go, the extra activity helps to balance out my blood sugar throughout the day! ¬†Being that I love this carbtastic holiday (the sides are truly my fave) I really want to be sure I put in every effort to enjoy it to the max!!! (and let’s face it a little extra physical activity doesn’t hurt either!) For example – stuffing….especially those golden crispy corners doused in gravy :::insert drool::: … I digress…. ¬†thankfully I eat these items about once a year, and ¬†is probably the reason that makes this carbo-load so irresistible and almost a religious experience…. but alas such a small amount adds the carbs up quickly! ¬†What’s a girl to do when your favorite holiday meal consists of carbs + carbs + carbs??? ¬†(Did I mention Mashed Potatoes? ¬†We still haven’t gotten to dessert yet either)

For those interested in carb counts:  Shout out to for providing this quick carb guide for Thanksgiving Dinner!


In what I consider “conscious living” (being mindful, making decisions, and knowing what we are consuming and doing), here are a few things to keep in mind, especially during the holidays and for my T1Ds for those days that involve more carbs!
Increased physical activity – remember activity stays with you for up to 24 hours, just by adding an afternoon walk (or my personal fave – POST DINNER DANCE PARTY! – will for sure help keep things in better check with blood sugars!

Save the Best for Last – filling your plate with low carb/veggie items and consuming them first! ( This will leave less room on your plate for the high carb items, and once you reach your favorites you are inevitably more full! ¬†:) At our Thanksgiving the sides are truly my favorite, thankfully only 2 are high carb (stuffing and mashed potatoes), the rest are veggie filled… ok ok Moment of Truth: one of them is cauliflower covered in cheese – low carb but not low cal – but delicious as ever).

Balance is an everyday thing, not just for certain occasions. ¬†By keeping a balance of activity, healthy eating habits daily – you should go and enjoy the special occasions and holidays without guilt. ¬†It’s called life, and we’ve got one to live… LIVE IT UP!!ūüôā

Now for Thursday morning, I’m going to make sure I get some cardio in! ¬†The weather here in NYC is looking good and relatively warm for this time of year, so I’ll be sure to get my booty outside (anyone up for Turkey Day bike ride?) but while I prepare my spiced nuts and cranberry sauce I’ll be sure to add some leg lifts, counter push ups, and bicep curls in between stirs!!! (follow me on SnapChat: @ssdancefit)
*Thank you to the good folks at The Food Network Kitchen and Epicurious!

I’ll be sharing updates on these recipes (cranberry sauce is a first for me!) but my question for you is:

What are you making for Thanksgiving?

As we head into this holiday of giving thanks and as we approach the end of NDAM – I am so thankful for the love and support of family, friends and technology – for without out any of these I would not be living the life I have!!!

Stay Fit Stay Fly!

Jam of the Day: Lay It All On Me (feat. Ed Sheeran)

Late Night Thoughts |The D-Game

I don’t want to play anymore. ¬†It’s 3 AM – I am wide awake yet exhausted. ¬†Awoken by thirst and need for the bathroom I knew something was up. ¬†Rather than insert a new CGM sensor before bed I decided to forego this task until morning and use my glucometer… boop beep boop …. 303 pops up my on meter (not surprising given the way I feel right now). ¬†It is clear my attempt at temp basal-ing after an earlier low blood sugar has failed. ¬†Lately this game has turned into a cyclical chase of highs and lows. ¬†Although I am working to straighten out this roller coaster, it has become mentally and physically wearing, and for now I’m just tired. ¬†For one¬†day, a whole 24 hours, I would like to shut my brain off and know what it is like to feel “normal”. ¬†By normal I mean physically and to also not be mentally consumed by T1D. This all encompassing disease truly effects every single aspect of your life. ¬†A full time job that no one applies for. ¬†Both high and low blood sugars literally suck, and they suck all the energy out of you. Although they are not (hopefully) constant, what remains constant is the worry of when your blood sugar is in normal range the potential for it to go high or low. ¬†There is no break. ¬†Being that my lifestyle revolves around being tethered to gadgets 24/7. ¬†Ok, ¬†so I guess saying I’m a little bionic can be cool… maybe… and although they have a huge impact on my quality of life, being responsible for these said devices can get a little old. ¬†In addition to my insulin pump, the CGM (continuous glucose monitor) has made a world of a difference. Perfect example right here…had I just inserted the new one, I definitely would have caught this high blood sugar much earlier that’s for sure, but I’ll be honest….I F*ing hate inserting that thing. Yes, yes once I do it, it is never as bad as I think it will be, however… let it be known I never was or will ever be ok with injecting anything. ¬†Period. ¬†Just because I do it, does not mean I am ok with it. More so, there is no choice, this is my lifeline, therefore I do it.

Generally speaking, keeping a positive attitude despite the trials and tribulations of diabetes is the way to go, but for right now I’m having a moment. ¬†A moment of feeling defeated and a bit broken….I’m human, it happens. ¬†Why can’t things just work? ¬†The unfortunate truth stares me in the face. ¬†There are so many factors that go into it, there is no hard answer, no science to it. Finding the balance of everything is an art, an art that is ever evolving and changing. ¬†The only hard answer is that my pancreas does not work, that will never change. As much as I would like to throw my hands up and say ok “You Win”….tomorrow is new day. ¬†A fresh start to conquer the world with T1D. ¬†As my blood sugar comes back down ever so slowly (we’re now at 223) I am thinking about tomorrow, how I’m going to tackle the day and my goal to “stay between the lines” on my CGM. ¬†I may not be winning right now, but watch out diabetes, I will own you. ¬† One of these days I am going to be able to say “GAME OVER” I win!


Special thanks to these organizations that keep me inspired:
Beyond Type1

Workout Wednesday | Changing it Up and Taking it Back

It’s been a while – can you believe it is August!?! ¬†It has been some summer so far, and although my training for the JDRF Ride to Cure Diabetes in Death Valley, CA this October has been well under way, I have been looking for some new ways to get some new cardio in. ¬†Now getting your daily sweat session everyday is great for your overall health, however to see continuous progress and results, you’ve got to spice things up and switch up your routine! ¬†As with all things in our lives from coffee to deodorant (yes, you need to switch this up tooūüėČ ) to working out, our bods adapt and get used to things. ¬†That is where we see the plateau. So get out there and try that new class, increase your intensity. keep challenging yourself and keep going! (You’ve got this!)

Self admittedly, I loathe running, and have been seriously enjoying the summer weather. In wanting to take my workout outside sans bike I was looking for other outdoor alternatives! ¬†Remember those elementary school days at recess? ¬†“Strawberry Shortcake cream on top, tell me the name of your sweetheart”….


Thank you Sports Authority

YES, my friends – I channeled my childhood days and got myself a jump rope! ¬†It may not have pink glittter or sparkly tassles on the end (I’m sure I can find something on Pinterest that will tell me how to do this!) however I am now a proud adult owner of a BodyFit Jump Rope!

Low cost, packs easy, ready to go at anytime – I think I found a new friend! ¬†Despite working with this easy to follow workout found on Greatist: 15 minute Jump Rope Workout¬†this was definitely not as easy as I remember. (Seriously, remember when you used to “jump in”?)..:::sigh:::

Before the Jump Fest

I took myself to a local park, and was oh so fortunate to have to onlookers ¬†watch me jump and also lash myself with said rope. ¬†Some new friend right? (One onlooker actually came up to me and told me she gives me credit for doing it ….thank you for the vote of confidence!). ¬†My ego may be more bruised than my arms, and while it may seem masochistic I’m taking this challenge, coming back and ready for more!

The Aftermath

So now I want to know:


Wishing you nothing but good vibes and good jamz!

Stay Fit Stay Fly!


Get Your Drank On!

H20 style! ¬†Yes, its summer and here in NYC we are in the middle of a sweaty heat wave! ¬†So this is just a friendly reminder that to Stay Fit and Stay Fly you need to keep that bod of yours well hydrated! ¬†Staying !will not only help with performance, but also prevent Heat Exhaustion and Heat Stroke! ¬†Many of us think we are getting enough water/hydration but the hydration process needs to start before your activity! Estimate about 10.5 – 14 fl. oz before your sweat session! ¬†Remember to stay ahead of your thirst – don’t wait until you “feel” thirsty! ¬†Stay hydrated before, during and after exercise – also be sure to listen to your bod (it won’t lie to you!). ¬†You know I love to sweat and I love a good extra push, however it is easy to miss some key symptoms of Heat Exhaustion¬†¬†(thank you Mayo Clinic for the brief list of symptoms).

Staying hydrated doesn’t mean just consume water – although this is a number one and easy way to do so – here are some of my favorite alternatives:

If you have attended my classes you may have even sample this drink!  Generally, I avoid sports drinks (too sugary, or full of chemicals Рnot so great for a T1D)  but these guys have it going on!  All natural, low-cal, a little caffeine (thanks guarana berry) and full of electrolytes Рthis beverage is a go to alternative when I want something a little different and need a little energy boost!  (My personal faves are Tea + Lemondae and Orange Passion!)
Be sure to check out their latest product: Fruit Essence – flavored water + electolytes (sans caffeine) – Lemon Cucumber is my spa-like jam!


Thanks to HEALTH MAGAZINE here is ¬†list of top fruits and veg to keep you hydrated and fueled up for the day! ¬†These foods are listed due to their high water content by percentage! ¬†EAT UP!!!!ūüôā

Some Watermelon, Nectarines, and Grapes….Nommin!)

So go fuel up, stay hydrated, Stay Fit Stay Fly!