I’m Takin’ Back My Power!

I’m Doin’ It

Some of you know that I teach a class called intenSati. In this class we say affirmations along with various cardio movements. Each month I write the series depending on what I need in my life. Lately I’ve been feeling a bit “out of it”, a little down, out of sorts, just not my happy self. Ever been there? Well, that was me. Nothing was “wrong” per se, but I just didn’t feel “right”. Sometimes we all just need a kick in the pants to get us up and going again. This month’s series is that kick! (I got mine this weekend…)

A Kicker: Someone who speaks the truth and gets you back on track…a REAL friend

I had lunch with my “kicker” a dear friend, who’s a bit of an intuitive (seriously, she’s AMAZING), this weekend. As we were eating she randomly said, “You’ve got to take back your power.” My eyes welled up. We were sitting there laughing and chatting, having such a great time, but she could see I wasn’t on my game. In the past few weeks I’d been letting others get the best of me, not standing up for what I want and need. My eyes welled with tears because she was RIGHT. I needed to take my power back, to own it and come from a place of strength. These words were just the kick in the ass I needed to get me back on my game.

If you’ve ever taken an intenSati class it’s like therapy, a night at the club all packed into an amazing workout. The below is the series I created for me (for you) for this month. I’m takin’  back my power, my friends and I hope you’ll join me! (Sunday, October 7th I’ll be subbing for the AMAZING Darbi Worley at 11AM at Equinox 19th St in NYC if you’re a member come play) Check out my intenSati schedule HERE.

Move – Affirmation

Perseverance – I own my POWER

Self Control – I am workin’ all I got

Joy – I was born to shine

Appreciation – Oh, This day is MINE

Enthusiasm – Every single day

Excited – I am getting better and better

Willing – I push it to the limit

Bring it On – Oh Yeah, I’m IN it!

Strong – I have strength

Excel – I excel

Inspired – I do it

Confidence – And I’m doin’ it well

Ready – THIS is the day

Determined – I’m determined to win

Able – I’m excited for more

Now – Let the games begin

Conviction – It is Done

Fierce – It is Here

Step Up – My time is NOW

Intention – My vision is clear

Sending you love and POWER!



I can see you GETTIN’ FIERCE!


Workin’ It Out Wednesday

Keepin’ It Real

I’m SO pumped for tonight! I’m going to be with my friend and fitness/life mentor, Patricia Moreno, for her Workin’ It Out event. Patricia is the creator of intenSati an will be doing her aforementioned workout AND be leading an hour long functional training workout with her personal trainer, Pedro Carriedo. Now, my ego’s not that big that I don’t think I have things to learn. I love going to other fitness professionals to see how they teach and work. I’m SUPER excited for tonight and for all the sorness that’s sure to come tomorrow. If you’re in NYC come come come! Below are the details!

Fit For Living: Workin’ It Out with Patricia Moreno

Join Patricia Moreno and two special guests as they challenge us to be Fit for Living!  Pedro Carriedo, Patricia’s own private personal trainer, will be co-leading the “Fit for Living” workout with Patricia. Pedro and Patricia will challenge you with intense functional strength movements to work your body and your will. This challenge will push you to your limits both physically and mentally and give you more tools to enhance your workout regime.

In addition, Mindy Kobrin, expert nutritional consultant and chef, will be kicking off the night with a 10 minute demonstration of how to prepare simple recipes for healthy, delicious food in a hurry!

This amazing Workin’ It Out event is designed to ignite your true strength and inspire you to live strong from the inside out!

Date: Wednesday, July 25th
Time: 6:30 – 8:30PM (event begins at 6:30PM check-in starts at 6:15PM)
Location: Fitography, 550 B’way, 3rd Floor, between Prince and Spring (NYC)
Cost: $35.00

To register go to www.satilife.com/events

*The event space is NOT a gym. Please come dressed and ready to work out. Remember to bring water and a towel with you.

All WIO Events are non-refundable and non-transferable.

Hope to see you tonight!


I can see you GETTIN’ FIERCE!

Fierce Friday: Whatchu Talkin’ ‘Bout, Willis?

Takin’ It Back

Fridays on GFT use to be for reader questions. It’s the summer and I admit I’ve taken some “summer Fridays” and haven’t been posting. Not no more, I’m back on, Kids! I’m posting and answering the questions YOU want to be answered each and every Friday. It can be ANYTHING you like, physical, emotion, personal…you let me know what you want me to talk about. I got an email from one of my fave readers/students this morning, so today’s post is for him.

Q: I know that both blueberries and blackberries have something called antioxidants, but I am not sure what that really means. I mean I know antioxidants are supposed to be good for me, but I am not sure why and was wondering if you might be able to explain. Also, which is generally a better choice, blueberries or blackberries?-G.R.

The Antioxidant Story

It is SO confusing to be a consumer these days. Advertising has taken over and shifted our thoughts our opinions and the worst part of that is many times we don’t know what it all really means. In this case the promotion of foods “Rich in Antioxidants” IS a good thing, but why? Ahhh, that’s where I come in…

I’m gonna get a lil’ scientific on yo’ ass for a second (not too much). Antioxidants are molecules in the bod inhibit the oxidation of cells (anti-meaning against, oxidant referring to oxygen). When a cell oxidizes it results in the production of free radicals. Now, while I think that sounds like fun (I kinda think I’m a bit of a “free radical”) it’s not that awesome for our bodies. Free radicals cause cells to mutate and can cause cell death. Free radicals are thought to be a cause for cancer, arthritis, hardening of the arteries and compromised immune systems. By eating foods that are rich in antioxidants we can reduce the amount of cell oxidation and thus the amount of free radicals in our bodies, phew, did you get all that?

There are three major antioxidant vitamins; beta-carotene, vitamin C, and vitamin E. To get these antioxidants into your bod you don’t have to run to the drugstore, you can find them right in your produce aisle. If you fruit or veg has a deep purple, blue, red, orange, and yellow color, it most likely contains TONS of antioxidants. Now, before I share the list of antioxidant rich food with you I want to let you know that to get the biggest benefits eat these foods RAW or LIGHTLY STEAMED; don’t overcook or boil (I was a giant offender of the over-steam!)

Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon

Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes

Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds

Other foods that are rich in antioxidants include:

  • Prunes
  • Apples
  • Raisins
  • All berries
  • Plums
  • Red grapes
  • Alfalfa sprouts
  • Onions
  • Eggplant
  • Beans

Blue vs Black

Now to answer G.R.’s question about what’s better the blue or the blackberry. Below are the nutritional facts. They’re both similar in their composition, but I tend to think that the one that tastes better to YOU is the one that’s “better”. You’re going to eat more of it and more importantly enjoy it! Isn’t that what this is all about? Finding healthful foods that make you FEEL good and ENJOYING the whole process. If it’s tastes like crap to you what’s the fun in that (I’ll answer that rhetorical questions….there’s NO FUN)? Choose foods you like best, enjoy ’em and BE FIERCE!

Blackberries: 1 Cup

2 grams of protein, 62 calories and 7.6 grams of dietary fiber.

Potassium – 233 mg, Phosphorus – 32 mg, Magnesium – 29 mg, Calcium – 42 mg, Sodium – 1 mg, Iron – 0.89 mg, Selenium 0.6 mcg, Manganese – 0.93 mg, Copper – 0.238 mg, Zinc – 0.76 mg, Vitamin A – 308 IU, Vitamin B1 (thiamine) – 0.029 mg, Vitamin B2 (riboflavin) – 0.037 mg, Niacin – 0.93 mg, Folate – 36 mcg, Pantothenic Acid – 0.397 mg, Vitamin B6 – 0.043 mg, Vitamin C – 30.2 mg, Vitamin E – 1.68 mg, Vitamin K – 28.5 mcg

Contains some other vitamins and minerals in small amounts.

Blueberries: 1 Cup

1.1 grams of protein, 84 calories and 3.6 grams of dietary fiber.

Potassium – 114 mg, Phosphorus – 18 mg, Magnesium – 9 mg, Calcium – 9 mg, Sodium – 1 mg, Iron – 0.41 mg, Selenium 0.1 mcg, Manganese – 0.497 mg, Zinc – 0.24 mg, Vitamin A – 217 IU , Vitamin B1 (thiamine) – 0.055 mg, Vitamin B2 (riboflavin) – 0.061 mg, Niacin – 0.08 mg, Folate – 9 mcg, Pantothenic Acid – 0.184 mg, Vitamin B6 – 0.077 mg, Vitamin C – 14.4 mg, Vitamin E – 2.29 mg, Vitamin K – 28.6 mcg

Contains some other vitamins and minerals in small amounts.

No go and enjoy this BEAUTIFUL weekend!



I can see you GETTIN’ FIERCE!

Straight Pimpin’

I rarely use my blog for self promotion, but I DO use it for the improvement of personal and public health. What I’m sharing with you satisfies BOTH requirements. What I’m speaking of is HealthClass 2.0, a program I work intimately with and is SO dear to my heart. Please read on and if you’re in the NYC area be sure and RSVP for this AMAZING event!!!

Get moving and have fun by participating in NYC’s largest ever IntenSati class – and certainly the first and only class on an aircraft carrier! IntenSati is a revolutionary workout fusing high energy aerobics, martial arts, dance, yoga and strength conditioning with spoken affirmations, providing a heart-pumping, exhilarating work out that builds physical, mental and spiritual muscle. IntenSati classes sell out instantly throughout the city, so now’s your chance to experience this workout!

To participate, you MUST RSVP by email to intensati@intrepidmuseum.org. RSVP-ing TO THIS INVITE IS NOT ENOUGH! Space is limited to the first 400 participants to RSVP. There is a suggested donation of $20 to participate, payable in CASH at the event entry. These funds will be split to support Intrepid’s STEM (science, technology, engineering and math) programs for girls and HEALTHCLASS2.0 (www.healthclass.org), a path-breaking public school program empowering children and their communities to engage in new conversations about health, food and exercise and to bring about transformation in their own lives and the world around them.

Check-in opens at 10:30am at the Intrepid’s Welcome Center, located at 46th street and 12th Avenue. We’ll begin at our program at 11:30am with motivational remarks from HEALTHCLASS2.0 co-founders Ellen Gustafson and Natalia Petrzela. Immediately following, the group will take over the aft end of Intrepid’s flight deck (yes- outdoors!) and make history as NYC’s largest ever IntenSati class, led by intenSati creator and pioneering fitness celebrity Patricia Moreno. Recommended attire: sneakers, layered athletic attire. Bring your own water. And the location of the class at Intrepid is subject to change due to weather.

In addition to the class, you’ll be able to visit with health partners such as Karpis Health and Women’s Heart New York for blood pressure screenings and learn about the benefits of juicing from BluePrintCleanse starting at 10:30am.

Please be sure to RSVP no later than Thursday, March 8th to reserve your spot at this unique and inspirational outdoor event! Spread the word!

Have an amazing weekend! I hope to see you on Sunday!!!



I can see you GETTING FIERCE!!!