My Cali journeys so far, trials, tribulations, triumphs, sex, love and pain

All of what you are about to read is a serious of non fictitious events in my life for the past several months. Everything you are about to read is all truth. Absolutely nothing is made up, even as crazy … Continue reading

Exercising with Animals, the Benefits for You and Them

lacy and me 2


Let me start off by telling all of you I absolutely LOVE and ADORE animals.  Hence, I am a vegetarian for 19 years now. Mostly for compassionate reasons, but also for my health too.  I do not lecture my vegetarianism, but I will talk about it often when the subject permits.  I am also open to having discussions about it with anyone of interest. One of the biggest reasons I am a vegetarian is because I do not believe in hurting animals. I do not agree with violence at all in general. I am against any type of violence. Anyone who truly knows me will tell you this.  I am sensitive and want everyone safe. I do not even like contact sports for this reason. Sorry guys that practice them, be safe while you engage.

My goal on this earth is to help as many animals and people before my dying day. And I want anyone who thinks of me thereafter I make my exit to have an abundance of wonderful joyous memories in their heart touched by a smile. With that said I want as many people on this planet to love, cherish and enjoy animals. I have multiple jobs. One of them I am very passionate about is Pet Sitting.  I believe humans as well as their furry children should  be getting daily exercise.

Exercising with your pet is good for you and them as it enhances your health. It is hard to get motivated sometimes so put it in your head to get up and do it for the animal too. Even if you do not own your own pet you can always help out a friends animal or volunteer at a shelter to exercise one. So your dogs hyper and wants to play well giddy up! Feed on the energy of the animal instead of suppressing it.   You have these animals in your life for special reasons. What your probably not realizing is that this exercise together is so good for your immune system, your cardiovascular system, your emotional state and you get to bond with your animals in the process. Happy animals rub off their happy energies to their surrounds.

willow and dylan 1

Animals can have a huge impact on our emotions. All smiles with love from Willow

Five things you can do with your dog to improve your health. A simple walk, agility training(dog obstacles), dance & and sing,  fetch & chase, and that dreaded bath time.. LOL

Just by a 20 minute walk you can lower your blood pressure and reduce behavior problems in your dog.

meg and sam walk

Ready and anxious for their Walk!

Dancing and singing is always so much fun. While making your dog so happy giving them that attention they need  your also burning calories, increasing stamina and building muscles. Create a routine where they go in between your legs and run around you. Also let them hear your happiness in your voice and they may even chime along. Such a great way to connect and bond. Sure to make you laugh and put a fat smile on your face. The only thing Fat that will look good on you is that smile!

me and willow singing-002

Willow and I!! We are tight and we rock some Super Bass together!!

Design or find an exercise your dog enjoys such as agility or obstacles. Train them to do them on repeat with commands using tone of voice, positive reinforcement and treats. Willow she really likes to jump and punch at the boxing bag . She watches me and then she is so smart she repeats what I do. She is so cute. I think that she actually considers herself a big dog. LOL

willow boxer

Muhammad A – Willow! haha

willow and toy

Playing Fetch and Chase. Happy dog rolling in the back ground.

Fetch and chase at a park, the beach or your back yard is a fun way to get you both tired. Instead of just throwing the toy race your dog to retrieve it. This can also be done inside the house.

Here comes dreaded BATH DAY!! It is a must to have a clean doggy! Try to wash your pet once a week.  Cleaning your dog makes them feel loved, gives them the attention they crave, they will shine and smell so good. They won’t look at you so thrilled during, but after wards they are so happy and usually burst with happy energies! You also work many muscles in your body while bathing them. You use a lot of core and you certainly are strengthening your back as your washing them.

meggie bath 2

Bath Tub Time! O NO!

Lets not forget about the kitties out there people! Pussys like attentions and to play too .. Just a few exercises for you and your beloved cat.  You can run around the house with a laser pointer or flash light while the kitty chases it.  You can also use these beams of light while you’re doing abs . Make your cat follow you on your crunch time . It will surly keep you both entertained. See who can get out of breath sooner. You can also tie a cat toy on a  dumbbell . Use the dumbbells in various movements and stimulate the pussy. lol

At the end of the day the animals and you will be much happier and healthier. And then you can relax and enjoy some rest. Lay in the shade or catch some sun rays, but cherish and enjoy the time you have with them as life is so very short. Live it well, life it with Love…

– R

meg and binky

Getting some R & R together:)

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Sweet Old Samantha sleeping.

Get the Bleep Up and Go Run! My Worth Ave on Palm Beach Run

So you guys want motivation huh?…. Many of you guys ask me to motivate you well here is a little secret in case you didn’t know …I want you to know just because I work my BUTT off doesn’t mean I am always motivated. In fact I am NOT.  I have to push myself a lot! I just think of how much better I will feel when I am done and the benefits. I  say to myself  get the he!! up and DO IT! How do you think I can justify or allow myself to ram cookies in my mouth! lol.

Motivational tip,find a place or exercise you like and make  a promise to do it a few times a week. I am taking you guys on a special little tour of where I go run a lot.  Its Palm Beach.  Yep, I like the Beach, the stores and the scenery. Plus its clean, safe and just damn straight beautiful. Worth Avenue is to Florida what Rodeo Drive is to California. Worth Ave is a gorgeous shopping district that includes smaller alleyways known as Vias off the main avenue. The landscaping alone is amazing. I enjoy looking at all the designs in the buildings and the new merchandise the stores have to offer. I love going at night because I own it! Its quiet peaceful and no one in sight. I am the only one besides the palm beach cops there at night. And they are too busy eating donuts to care about anything else. lol

worth Ave

150 Worth Ave – Shops and restrooms

So I drive over to Palm Beach and park. I usually throw my keys behind the clock tower at the end of Worth Ave. so I don’t have to carry them while I run. I usually start by running down the block on Worth Avenue and I always go to the second story bathrooms at 150 Worth because my bladder is relentless. Lol.  After that I love to smell the restaurants while the last of the food is being served for the night if any of them are still open by the time I arrive.

worth ave

So cute the window browsing is..

So while I am running by some of the shops I decided to take some pics so people around the world that have never seen Worth Ave can now see it through my sites. Looking through this window I had to take this picture because I love Seahorses.  Do you guys know what a male seahorse does? The male seahorse becomes pregnant and gives birth. Who could ask for a better man. lol

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Worth Ave

Pretty Street View with No one in sight:)

Pretty Street View with No one in sight:)

Here you can see how peaceful and ever so beautiful at night. I can run zig zags in the streets all night long It’s just me and Worth Ave .  It just so happened to be 54 degrees , an unusually cold night for Florida, but it doesn’t stop me. I might look frozen in the picture as my face was a little numb .. haha.

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Side shops and restaurants

Running through one of the Vias I wanted to take a picture and show you all how pretty. Ahh, and the Smell of Cha Cha’s bar and restaurant was killing me . My stomach is always growling. My metabolism is burning away which believe me is great, but also when it comes to your blood sugar level dropping you tend to need foods and  you need them quickly.



Here it is the money shot. I couldn’t help it! I was running and I got so hungry It felt like I could eat the stores and then one of them teased me with cake in the window. That was not very nice of them! All that separated me to my glorious satisfaction of nomming was glass! This store should be arrested for this! It should be a crime to intensify someones  pain even if it is just hunger pains. lol.

wort ave 2

Ahh again drooling, look Jimmy Choo’s , where you can find  kick ass high-end shoes, bags and other accessories. I would love to go in and buy out the store One of these days. This is just one of many luxurious designer stores on my run.

Now its time to run on the beach for a bit yup even in the dark. Sometimes the moonlight is all you need. But even if the moon is sleeping you have your night vision.    Running on the beach is great exercise but can be kinda tough so go at a comfortable pace. Just be happy to be running and never for a moment be hard on yourself.


Beach at night on Palm Beach

Enjoy all of lifes natural beauty and what the earth has offered us. Avoid making sand angels because the sand will get in all your clothes including your butt.  ;p As long as I have my legs I will forever be a fan of running on the beach.The smell with the breeze of the ocean is one of the greatest joys that some of us do not realize or stop and appreciate sometimes. But I  do, down to the cloud formations and the stars shining in the night. Sometimes I see shooting stars and I know they are Gods Angels telling me to keep on pressing forward, gain strength,  help others,  and spread the love I have inside.

worth avenue sand

written in the sand.. Fit By Rose
My Destiny

30 Day Challenge To An All New You!

30Day3So here is my 30 day challenge to all of you.   Each day I want you to do something for yourself towards a working progress for a change you would like to see happen in your life. Set a goal you would like to have accomplished by the end of the 30 days. Along the way I want you to write down what you did and one reason each day why you are proud of yourself. That simple I want to hear your journey and your concerns. You can write me weekly or daily.  I think daily is better.  At the end of “the 30 day Challenge” I am going to pick two winners.  The people I chose are going to win my personal help for 3 months of fitness and diet assistance. If you are not in the state I will still work with you. I will give you my personal time 3 days a week even if we have to skype. I am going to share your stories thereafter your thirty days to help and encourage others.   Did you always want to make changes, but didn’t know how or have that push? Now is your chance.  You want that hot sexy ass summer beach body? You want to boost your self esteem and energy level? HELLO! Lets do it together as a team. Take advantage of this opportunity .  Ok the challenge starts today so lets get started. – Get your note pads ready and email me as much as you want .  With love and smiles. xxxo – Good Luck!

Spartan Race Recap

Well here is a little run down of the inside of my life.  I have been so busy training clients, working on this blog, writing music, doing radio, pet sitting, going to charity events, fitness modeling and sometimes  even television/commercial work that I had no intentions of doing this Spartan race.  The race was this past Sunday and I was asked last-minute if I wanted to do it and I could not say no! I love these races. They are to me very positive, inspirational and motivational to say the least. I do recommend them to everyone out there reading. Maybe not Spartan as your first one, but a shorter one such as the Warrior Dash or Super Hero Scramble because they are fewer miles for someone who is jumping in as a first timer. So last minute I was given two entries as a friend couldn’t do it, he was leaving town. So I gladly accepted his gifts and I asked my good friend/ old neighbor Ethan if he wanted to join me. I knew Ethan could handle the eight miles as he is in very good shape. He is a good kid with excellent diet and exercise habits.  Ethan  is like family to me. I love him a lot, I consider him a younger brother. I took him in under my wing when he had ACL surgery last year. I tried to give him good moral support during that time. And I still always try to encourage him and I know he will be very successful in life.


Boss Monstas – last minute Pre-race training two nights before

So Ethan came and stayed with me as he goes to college 100 miles from me. Two nights before we trained hard at the gym together as we knew it was our last chance. Then on Spartan race Eve we slammed many cookies to make sure our energy level would be sufficient .. lol The next day we drove to Miami and we were off on our adventure. We arrived at the race site where you are surrounded with a few hundred people and you feel the energy of the crowd. These races are exciting because you know your going to conquer many obstacles. The Spartan race is eight miles and I believe there was


twenty different obstacles. One of them including us having to climb super high up a cargo net and climb back down. That will conquer your fear of heights for sure:) We also had mud water fall slides, wall climbs, rope climbs and many more.  Good thing my camera is water proof.  So we had a good time. We ran the track encouraging many people around us. Ethan was singing during the run and keeping me at a good pace.  I am very proud of him and his positive attitude on health and fitness.  The last mile I was happy to see, as I knew success was approaching. You feel a nice sense of accomplishment set in.   The last obstacle was a grueling mud crawl. You had to roll in mud as hoses were spraying you in the face and stay under a football field length of barbed wire. Tons of worms I might add . YUCK! lol.. But we did it !! Covered in Mud we crossed the finish line, grinning from ear to ear, super proud to have our medals placed around our necks. We gave a high-five and felt in our hearts this was the beginning of him and I doing many more races together. Most likely for the rest of my life:)OLYMPUS DIGITAL CAMERA

Make Exercise a Part of Your Daily Life

Guys I know its easy to make excuses. I have done it and still do some times. So here I am to help add motivation to all of you each day. We should mentally put exercise in our minds as a necessity just like brushing our teeth, eating, and bathing. Consider it a must!

I do not expect anyone to make a full change in their life, but at least try to each day take steps to get back into a routine. Pick some of your favorite exercises to start.  I variate my routines and activity all the time. Some of the activities I do are; run on the beach, bike, volleyball, surf, basketball, yoga, kick box, swim, and circuit training in the gym. I am sure there are some fun activities or exercises you can choose.   If it helps sign up for a group activity locally to help motivate you.

Do not worry so much about numbers on a scale, counting calories or reps.  Just get in the mindset of taking control over your life. Devote 20-30 each day minimum to some kind of exercise. Do not worry so much about losing weight or what the scale says. Focus on the facts that you’re getting stronger, making yourself healthier, and improving your emotional level.  Do not try to count calories rather cut down on huge portions and eat more frequently. Counting calories is frustrating and annoying. I haven’t counted a single calorie in the last 3 years I have been in top shape.  Once you get the feel for eating those smaller meals and preventing yourself from going hungry you will never count calories again. It’s about eating to prevent yourself from getting hungry. When I’m hungry I will eat too much so try to keep a snack handy at all times to prevent over eating. And also counting reps sometimes isn’t really challenging at all. If you set a number at 10 and you do 10 easily you’re not going to surpass your plateau . Think outside the box! Feel your body. Burn it out! keep going until you feel that burn.

Most important reason why you should put exercise first is because it boosts your sense of well – being. We all know that exercise is best for us long-term, but everyone always wants quick satisfaction. While adding exercise to your day you are increasing your energy, stamina, balance, posture, concentration, reducing stress, improving sleep and your over all out look . I highly tell people put yourself first, not in a selfish manner, but in a wise one. It relates to theory of the flight attendants advise to put your oxygen mask on before you proceed to help your children or anyone else. It’s the same thing. You are not effectively able to take care of others if you do not put your own self first and foremost. I have learned that the hard way so please listen to someone who has the experience.  Make the commitment to make yourself priority. Be proud of your efforts and accomplishments each day!