My Interview on Holistic Health & Health Coaching

I’m passionate about holistic health for so many reasons. As someone who has struggled with weight, a broken relationship with food and exercise, and finding my identity in how I look or the things I do, I know  firsthand the battle that so many out there face. Yet, to God’s glory, I also know the victory that can be won when one decides to finally put the world’s standards aside and pursue health in all areas of life, to fully be made well and be the person God says we should be – not the media or society.It was from this place of freedom, wellness and victory that I decided to become enroll in the Institute of Integrative Nutrition, to become a Certified Holistic Health Coach and empower others to also experience true transformation in all areas of health.

Back in November 2015, Adonza Harrison, a good friend and mentor of mine in Holistic Health & Wellness, gave me such a great opportunity when she connected me with Elio Solomon, host of Vision 3E, to do an interview on my journey in holistic health and health coaching. For some background knowledge, Vision3E is a website launched to become a Knowledge Center for the Cayman Islands, providing opportunities for all members of the community to gather and to engage in the transfer of knowledge virtually through written, audio and video content. The Vision and Ethos of the 3E’s (Educate, Enlighten and Elevate) is to give visitors to the website access to this Knowledge base in various sectors of society such as: Housing, Immigration, Media, IT, Caymanian History and Culture, and in my case, Health. Through video interviews, individuals from Cayman and around the world can learn more about the Cayman Islands and the leaders in our society.

In my interview below, I give a little on my history in education, career, and health. I also share how I hope to empower others to be healthy and truly thrive in all areas of their lives – physically, emotionally, mentally, and spiritually. Through coaching conversations, clients and I will discuss their goals in health and in life, discover any roadblocks to reaching those goals, and work together to accomplish those goals.

If after watching the interview below you think health coaching  and experiencing lasting health & transformation in all areas of your life is something you are interested in, please contact me at I would be more than happy to talk with you, as well as do a FREE Initial Health History Consultation to give you more of an understanding and an experience of what health coaching  and my services could be like for you.

Let me end by saying a big THANK YOU to Adonza, Elio, and honestly, all of you out there that have supported and blessed me in my own health journey, as well as my journey in becoming a health coach. Without you all, all of this truly wouldn’t have happened. May you be blessed abundantly more than you have blessed me. Thank you.

Now, enjoy the interview and feel free to leave comments 🙂





Tea Time in Cayman: Chinese Tea – Cayman Romance

February is known to be the month of love and romance. It’s the month where everyone makes extra steps to show love to their significant others, friends and family. Flowers are given, chocolates and sweets are consumed, and the restaurants are packed. It’s a time where through gifts and acts of kindness and love, we celebrate what love is and what it should be. All of these reasons is why this month, Made Well will be highlighting Tea Time in Cayman’s Chinese Tea – Cayman Romance.

When I first tried the Chinese Tea – Cayman Romance a couple weeks ago, the first thing that struck me about this tea was the delightful and elegant aromatic smell. The smell of the jasmine flower scent captured me and reminded me of beauty, elegance, and love. I honestly just wanted to smell the tea repeatedly just as if you would want to smell a fresh beautiful bouquet of flowers over and over again.  It was no surprise to me then that after researching the origins of jasmine tea, I found out that when it first originated in the Song Dynasty around 13 century AD, it was reserved only for royalty. It wasn’t until later years that it became available to other social classes and even the Western World.

After smelling the tea for what seemed like a good ten minutes, I used my kati cup (which you can purchase from Tea Time!) to brew my tea. After smelling the tea for what seemed like a good five minutes after it brewed, I finally drank it and realized that the tea’s beautiful and elegance aroma was also reflected in it’s taste. By nature, jasmine tea is a bit more potent than other teas such as peppermint, chamomile or ginger, but is just as delicious. As I drank the tea, the aroma and clean, crisp taste of the tea washed away any anxiety and honestly made me feel more relaxed. Drinking this tea was an experience, a pleasant and relaxing one in fact, causing me to stop and pause to enjoy the experience. Since then, I’ve had the tea multiple times – at work and at home – and have had the same calming, uplifting, and revitalizing experience as I did that first time.

As a way of testing to see if someone who doesn’t drink tea could also at least appreciate the smell and aroma of the wonderful Chinese Tea – Cayman Romance, I dared to ask my husband what he thought of when he smelled the tea. Guess what he said? He said it reminded him of Valentines Day and it smelled liked those little heart shaped candies you used to look forward to as a kid! Now, although I don’t know if I completely agree that it smells like candy, I do agree that the aroma, fragrance and taste of the tea is one of romance. Tea Time in Cayman actually points out in their description of the tea that jasmine tea has been known to be a Romance Enhancer – which is absolutely perfect for all of those couples celebrating February as the month of love.

Moreover, as with most teas, jasmine tea has an array of possible health benefits. Tea Time notes that jasmine tea  is “recommended as a traditional Chinese medicine to increase circulation, soothe digestion and break down saturated fat.” Furthermore, according to an article on the Organic Facts blog, the health benefits of jasmine tea may include:

  • High Anti-oxidant Properties & Cardiovascular Health: Catechins is the most abundant antioxidant in jasmine tea, and helps to inhibit the inflammation of bad cholesterol in your arteries.
  • Cancer Fighting Properties: Most Jasmine teas are made with green tea, which contains polyphenols that help prevent free radicals and carceogenic invaders in the body
  • Stress Relief: The fragrance of jasmine tea can be quite relaxing for some, ease anxiety and promote well-being
  • Gastrointestinal Disorders Doothing: The Catechins interact with gastrointestinal enzymes and help promote healthy bowel movements
  • Arthritis and Joint Pain reduction: Can reduce swelling and inflammation of joints by inhibiting harmful cellular oxygenation
  • Weight-loss: The Antioxidant properties increase your metabolism
  • Antibacterial Properties: Antioxidants fight against bacterial infections

However, there are a few disclaimers when it comes to jasmine tea:

  • For those who are pregnant: Jasmine tea is very potent and the fragrance is very strong and may be too much when pregnant. This is where bio-individuality comes in as it may be fine for some who are pregnant, so just make sure to consult your doctor if you want to drink this tea while pregnant.
  • Highly Acidic: Jasmine tea is known to be highly acidic so consuming on an empty stomach may cause intestinal discomfort for some
  • Contains Caffeine: Most jasmine teas do have caffeine, so don’t drink too much at one time if you are caffeine sensitive!

Now, after reading about my experience and all the awesome benefits of jasmine tea,  what more could you want in a a beverage that not only smells good but is good for you? Not only may Tea Time’s Chinese Tea – Cayman Romance provide you an array of health benefits, it may also lead to more tranquility, a better mood, and even a little romance with that special someone.

So now the ball is in your court! Don’t waste any time, but hurry out and buy Tea Time’s Chinese Tea – Cayman Romance at one of the many locations Tea Time is sold at! You don’t want to miss out on the love tea in this love month 🙂

Note: If you have any questions on any of Tea Time’s teas, teaware, or locations, feel free to reach out to Kelli and Kadi at




21 Day Sugar Detox & Eating from a Place of Empowerment

At the end of 2015, I clearly felt God challenging me in my views toward food and fitness challenges.  As I reflected on the upcoming new year, I started to see how at some point, the Whole 30 challenges or not eating gluten/sugar for a period of time became about something it should never be about: eating perfectionism and following a prescribed set of rules. Let me explain what I mean.

As many of you know, I’m all about Whole 30, Paleo and eating real, whole foods. I’ve experimented with this way of eating for the last two years and have personally thrived in all areas of health because of it. I have witnessed how eating this way has changed my life and many of the lives of those around me. Therefore, I have  encouraged others to experiment with eating real, whole, and unprocessed foods as well. I’ve advised people to try eating this way for a week, two weeks, and even a month just to experiment and see what work and doesn’t work for them. For many, this has been done through a 30 day challenge – personally and through fitness institutions like Crossfit. And without fail, many of have reported to me how good they felt physically and mentally while eating real food and how good they felt about how they looked. Many lost weight and/or inches, improved their fitness benchmarks, and slept better than they ever have. Many experimented what I would call empowerment, freedom and great success.

However, the temptation then becomes to believe that it is only through a food or fitness challenge will results ever happen. We all are tempted to confine ourselves to a set of rules or “diet” in order to continue to lose/gain/maintain. We then quickly make an experiment that was freeing and empowering, into something legalistic and restricting.  We then get frustrated at this restricting diet and blow it off, consequently going back to the way we were before – nonchalant with our eating and exercise and simply not caring about what we put into our body and what we do with it. So where does that leave us? Back in this never ending cycle of defeat in the our health and wellness. This leaves us at square 1.

And if I’m honest, I’m done with square 1. I’m done with this never ending cycle of defeat. It’s tiring, exhausting, disempowering and honestly, it’s a prison. I was made for more than this cycle, you were made for more than this cycle. So, when this January came around I simply said I wasn’t going to do a food challenge because I was tired of restricting myself for the wrong reasons. I told myself that I was just going to eat real food consistently and enjoy treats occasionally. I was going to eat, live, and enjoy my life.

So, you may ask then – where does this 21 Day Sugar Detox in the blog title fit in? Isn’t this a challenge? Doesn’t it go again everything you just spoke about? My answer to you is – yes and no. Yes, this is an eating program where there are strict rules of what you can and cannot eat for 21 days. And Yes, many call this a challenge. But No, this doesn’t not go against what I just spoke about because my motivations and intentions behind this are different than they were before.

You see, I’ve done the 21 Day Sugar Detox before and honestly, my weight nor my measurements barely changed. So if I was going for that, this would be a fail of a challenge. This time around, I’m choosing to do this 21 Day Sugar Detox out of a posture of experiment and empowerment.

In regards to experiment, I recently learned in more detail the affects of sugar on the body and wanted to experiment again on how sugar (even good sugar in foods such as fruit) affect me mentally, physically, emotionally and even spiritually. My goal is to not lose weight, but to be creative and enjoy foods (and even treats) that aren’t too sweet. I want to see what it’s like for my taste buds to evolve and change again. I want to see how sugar affects my sleep, my energy levels, and even my body composition. And with that, I want to share the experience and results of this experiment with others so they could see what it’s like and to then, possibly experiment with the 21 Day Sugar Detox themselves.

In regards to empowerment, I’m choosing to do this detox because I genuinely want to for myself, not because everyone else is doing the challenge or because I’m dissatisfied with myself. I’m doing this because I want to see what happens and also show myself and others that sugar or even cravings for sugar does not have to rule us, that we can overcome.  I want to try this simply because I just want to.

So since my start date is March 2nd, in the next few weeks I’ll give a detailed break down of exactly what the 21 Day Sugar Detox is and my plan of action for it. However, for now if you want to learn more about the detox check out the developer of the program (Diane Sanfilippo) and the program’s website here, and my blog post from April last year on my first 21 Day Sugar Detox here.

If you are interested in the 21 Day Sugar Detox and learning how to eat well and experiment out of a place of empowerment, I challenge you to read about the program above, join me if you feel ready and let me know if you have any questions 🙂

Yours in holistic health,



Get ready for some delicious Paleo Tacos & Burritos!

Born and raised in California, my husband was exposed to great, authentic Mexican food – especially Tacos & Burritos. Every time we visit his family at Thanksgiving, he always has to stop at this Taco/Burrito Truck right down the street from his parents’ house. For him, it partially reminds him of his childhood and going to the Taco/Burrito truck after school. However, he also just loves Burritos and enjoys eating them on his treat day.

Now, the great dilemma arose when he started to shift to eating a Paleo diet which doesn’t include regular white or wheat flour, which is what most Burrito wraps are made of. So one day, I decided to be courageous and try making Paleo Tortillas using Tapioca Starch & Coconut Flour, from Stephanie Gaudreau of Stupid Easy Paleo.

Now, I’m not a big fan of burritos like my husband but what both of us found so surprise was just how good, if not better these Paleo Burritos and Tortillas were! By using coconut oil, Tapioca & coconut flour, and eggs, these tortillas added so much flavor to the burritos! Add in leafy greens, ground beef, salsa, guacamole, sauteed onions/mushrooms/green peppers, cilantro, and lime? Man, it will leave you wanting more than just one!

So I thought it wasn’t fair to keep this yummy creation to ourselves and thought I’d share our version of Paleo Tacos/Burritos with you!

Paleo Tacos/Burritos


  • Paleo Tortillas (See link here)
  • Sauteed Veggies of your choice (onions, bell peppers, mushrooms, etc)
  • Salsa (I used Pace Salsa)
  • Chopped Cilantro
  • Avocado, Lime, Pepper and Salt for Guacamole
  • Leafy greens
  • Ground beef
  • Extra lime to squeeze on everything once done


  1. Heat a frying pan with coconut oil on medium to high heat. Slice up your onions, mushrooms, bell peppers and other veggies into slices and add to pan after it has had time to heat up. Sautee and stir veggie until cooked to your desire.
  2. Once the veggies are done, add your ground beef (season however you like – I usually use ground pepper, salt, jerk seasoning, garlic powder, and maybe even Cayenne Pepper). Let the ground beef cook, stirring it and breaking it into pieces frequently
  3. As the ground beef is cooking, put a smaller frying pan on medium/high heat with coconut oil and prepare the Tortilla batter and cook as prescribed in the recipe above.
  4. Prepare your guacamole! Take the avocado, scoop out everything inside, and mash up. Add some lime, pepper, salt and garlic powder to it and mix until desired consistency.
  5. Chop up your cilantro after you make up the guacamole.
  6. Once everything is cooked, assemble the taco or burrito (depending on how big you made your tortilla) in the following order:
    1. Ground Beef
    2. Sauteed veggies
    3. Guacamole
    4. Salsa
    5. Cilantro
  7. Fold your taco or burrito and you are ready to eat!
  8. Feel free to serve the Tacos/Burritos on their own, with plantain or cassava fries, or even with a green salad!

Try this recipe out and let me know what you think! It may take awhile to make, but it’s so worth it in the end.

As my good friend Vero would say:  Bon appétit!





The Benefits of Walking

As many of you know, I do Crossfit and I love it (a workout program designed to vary your workouts, intensity, and increase all aspects of fitness). I also have developed a skill and passion for running, which Crossfit has inadvertently made me better at. However, what most of you don’t know is how much I love the act of simply walking. Before doing Crossfit and before running, I started my fitness journey a few years ago with simply walking and moving forward one step at a time.

In June 2013, I felt God calling me to seriously commit to taking care of my whole health – physical, mental, spiritual and emotional. I started to go through some old First Place 4 Health materials I had (a Christian holistic health program) and committed to following the Food Pyramid and to exercising consistently. My exercise program started off with  walking around the track a few days a week, as well as some light strength training and stretching (pilates and yoga). I fell in love with walking and stretching in particular because they were honestly, so relaxing and mindless which allowed me to just take the time to breathe, reflect, and even enjoy nature’s tranquility. I personally love to take a walk on the weekend where I listen to some Christian Worship Music, pray and just listen to God. It not only relaxes me, but puts me in a posture of listening and reflection to hear from God and just rest.

In an article by Sally Augustin, PHD of Psychology Today called Go for a Walk , she mentions the following potential mental benefits of walking:

  • Your cognitive performance improves – your working memory (important for reasoning and learning) is better when you’re moving than sitting still
  • Walking in the day –  Keep our circadian rhythms appropriately aligned with the place that we live (reducing stress) as well as improves our mood and general feeling of well-being
  • Walking outside – Allows the cognitively exhausted (from a long day of work, tasks, etc.) to be mentally restored and refreshed

The Better Health Channel outlines in a series of articles on walking that there are also possible physical benefits of walking, such as:

  • increased cardiovascular and pulmonary (heart and lung) fitness
  • reduced risk of heart disease and stroke
  • improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes
  • stronger bones and improved balance
  • increased muscle strength and endurance
  • reduced body fat

Furthermore, walking is super easy to do! It’s low impact, requires minimal to no equipment (need good shoes though), can be done whenever, and is also a great relationship building activity. I absolutely love to go on walks with my  husband, friends, family and just catch up on life while enjoying nature and some activity.

The great thing about walking as well is that it’s a great starting point for physical activity! Do you think that I thought 2 and a half years ago I would ever run a 5k/10k or do Crossfit? DEFINITELY not, but I wouldn’t have been able to do any of that if I didn’t start somewhere, if I didn’t start walking.

My friends, exercise does not have to be as intimidating as we make it out to be. It’s not about being the top athlete with the most defined body. It’s not about being intense with your speed walking and arms to the point it looks like you’re punching someone as you walk. It’s about taking charge of our health and moving the limbs, joints, muscles and BODIES that were meant to move.  I challenge you this year to find some physical activity that you enjoy and can be consistent with. If you don’t know where to start, well *cough* start with walking!

There are many great walking plans out there. Here is a great website I found that outlines Beginner Walk plans, Information about Nutrition and Injuries, how to train for a race, etc. If you’re interested in that, check out the website here.

So, put on those sweats, dust off those shoes, and move those feet one at a time.


Tea Time in Cayman: Detox Me!

There is nothing better to warm you up than a good cup of tea. There’s also nothing better to provide antioxidants, digestive cleansing, stress relief, and energy than a good cup of tea. And who better to get high quality tea from than a local tea company called Tea Time in Cayman?

Tea Time in Cayman is owned and run by Kadi Pentney and Kelli Dawson. During busy season at PwC Cayman one year, Kadi and Kelli started talking in the kitchen and realized how much they both loved tea. It wasn’t too long after that that they decided to start Tea Time in Cayman in order to provide other tea lovers in Cayman with premium loose leaf tea, teaware and tea-themed gift baskets.

With over 36 varieties to choose from, Tea Time has provided the community with loose leaf tea that is filled with flavor, aromatic scents, and most importantly teas that may assist with various health conditions. Tea in general may:

  • Reduce the risk of heart disease, diabetes and cancer
  • Aid in digestion and ease Irritable Bowel Syndrome (IBS), diarrhea, vomiting, headaches, and heartburn,
  • Stimulate weight loss
  • Relieve anxiety, panic attacks, sleep disorders, menstrual cramps
  • And tea also contains vitamins, minerals and antioxidants, which inhibit the oxidation of molecules in our body

All 36 varieties of loose leaf tea and all teaware are available at Bay Market in Camana Bay. A selection of the loose leaf teas, teaware and gift baskets can be found at various supermarkets, retail stores and restaurants around Grand Cayman. For more information on where you can find the teas, check out Tea Time’s website here.

About a week ago, I was thinking about different people in Cayman who also have a heart for health and some of the first people who came to my mind were Kelli and Kadi. I met both of these ladies through PwC Cayman and have had the privilege of personally drinking their teas on a regular basis at home and at work. I asked these ladies what they thought about me featuring a Tea of the Month here on Made Well and they were more than delighted and said yes!

So over the course of the next year or so, I will feature their various teas on my website and share my own personal experience with each tea, as well as possible health benefits and where you can purchase these teas.

This month’s tea is Detox Me!, a Senna Leaf based tea known for its detoxing and medicinal properties. Filled with 100% natural ingredients, aromatic herbs, essential oils, licorice root, and so much more, this tea may help you cleanse and detox your digestive system and colon in lieu of the Christmas Holidays. Tea Time in Cayman describes this tea as the following:

“Senna is a shrub native to North Africa and Arabia used for centuries as a laxative, cathartic and purgative. Senna’s leaves and seeds are medicinal, but should be used modestly. Because of its glycoside content, which helps transport electrolytes, it works to cleanse the colon creating a bowel movement that usually occurs within 6 to 12 hours after it is taken. Senna leaf contains essential oils, resin and tannin and it is best to take senna with aromatic herbs such as ginger, which help diminish flatulence that can ensue due to the herb’s strong purgative action. Ginger has a very calming effect on the bowels and digestive system because it acts as a fat burner, it can help to ensure that the weight you’re losing is from fat and not just general weight or water loss. Licorice root has been known to assist with lowering cholesterol and acid reflux, and cinnamon is known for its anti-microbial, anti-inflammatory and anti-clotting properties. With all these health benefits packed into on tea, if you’re looking to detox, we suggest Detox Me!

Disclaimer: You should not consume this tea if you have any type of heart condition or gastrointestinal disorder or during pregnancy, menstruation or while breastfeeding. At a very maximum, this tea should not be used for more than two weeks consecutively.”

This past week, I personally drank a few cups of the Detox Me! tea and found that it actually tasted better than I thought! When you think about Senna Leaf or any natural/medicinal herb or leaf, you don’t think it’s going to taste good – but this tea did! By adding cinnamon, licorice root and ginger, Tea Time in Cayman has given this tea a refreshing, aromatic and natural taste to it, and has made it enjoyable to drink. Detox Me! also definitely helped cleanse my digestive system, as well as made me feel lighter and cleaner inside overall. As someone who has had digestion issues in the past, having natural products that can help heal my digestion and cleanse me naturally is very important to me. I regularly make it a practice to drink teas such as Tea Time’s Skinny Lemon Grass which has been known to have anti-inflammatory and digestion aids. I also regularly drink green juices and Kambucha (fermented tea filled with good bacteria/probiotics).

Yet, I know that detox drinks and foods sound scary and many people are afraid of what they will do to their body and systems. There is fear around how often and when it will send you to the bathroom, what that experience will be like, and when the detoxing will stop.. My advice to you is to not be afraid of detoxing or the Detox Me! tea. If you are someone who has digestion/gastro-intenstional or even bowel movement issues, I would approach detoxing with caution but I wouldn’t be afraid. Something like this tea can actually be quite good for you, when consumed in moderation. If you are concerned with how much tea to drink in one day or a week, feel free to reach out to your doctor or even Kadi and Kelli at for more advice on the detoxing process. Do not let the fear get to you if this tea is something you want to try. Reach out to those who have more experience in detox drinks/foods and incorporate these drinks and food into your diet slowly.

So now, the ball is in your court! My friends, I encourage you all to go out and not only try the Detox Me! tea, but to also try some of the other amazing teas Tea Time in Cayman has to offer. Trust me, once you have tried Tea Time’s natural and flavorful loose leaf teas, you won’t want to go back to having any tea you had before. Tea Time in Cayman is high grade, top quality and delicious – all the qualities you want in any healthy, natural drink or product.

Mobility: Why we need to do more than stretch

Mobility is an act of fitness that is foreign and/or not practiced by most individuals. Mobility is literally about getting your body to be more mobile, agile, loose, and able to support you no matter what activity you are doing. For many years, all I thought was important when it came to exercise was cardio, strength training and stretching. However, it wasn’t until I joined Crossfit over a year and half ago that I realized my body, our bodies need much more than those just those things – it needs mobility.

So I asked my friend Nicole Crance, Coach & Trainer at Crossfit Cayman, to write an article on what Mobility is and the importance of everyone (not just Crossfit folk) incorporating it into their daily lives. She knows way more about it than I do, and she’s awesome and what she does as a coach.

So take a read but also, go out there and get some tools to help you mobilize!


by Nicole Crance

One recent Friday night, my boyfriend, Max, sat down very slowly on my couch and grunted, “Babe, I’m so sore. I can’t move my arms…or my legs…or my feet…basically, nothing. Help.”

I sighed and asked, “Have you mobilized?”

“Yeah….” (which obviously meant ‘no.’)

I walk over to my ottoman and pull out a softball and a lacrosse ball, and tell him to lay facedown on the ground. Frightened, he inched his way down, saying ow! the whole time. I placed the softball at the corner of his chest, right where it meets his armpit (anterior shoulder area), and told him to firmly lay down on it, crossing his arm behind his back and press his bodyweight into the ball so it could massage the knots. He started, and he screamed.

It was funny.

My question is, how do people, on a daily basis, go workout while being so stiff, so sore, so immobile? Really and truly, it’s because they just assume that’s the way it is and don’t know about the saving healing powers of mobility.

What is mobility?

In a nutshell, it is personal physical therapy (and no, it’s not stretching). There are so many tools and movements designed to pinpoint specific muscles and tissues in your body to enable them to be used to their full potential without pain, either in a workout or in daily life. MobilityWOD’s Kelly Starrett, a certified doctor of physical therapy and a Movement & Mobility CrossFit Coach said it best on his website (, [Mobility] is the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance. Humans have been evolving for 2.5 million years and the human body is extraordinarily engineered. While people are born with this incredible machine, they aren’t born with the right software to run that machine.” A machine. Your body is a machine. A car is a machine. What would happen if you stopped taking care of the daily maintenance on your car? The gasoline? The oil checks? The fluids? The whatever else there is to check in the car…? Maintenance is required to keep a machine running to its full potential. Need I say more?

 So, what do I do?

At our gym, we have developed an atmosphere of importance in taking the time to mobilize. As a fitness trainer, it is my job to help you ensure you spend your time mobilizing properly before a workout. Everyday, I write the workout of the day (WOD) on our gym whiteboard and right next to it, I write up a bulleted list of some mobility ideas that are catered to the workout. For example, if we’re running a lot that day, I will post the rolling out of the feet with the lacrosse ball, the rolling out of the calves with the kettlebell handle, hamstring flossing with the mobility bands…you get it. When do we do this? Before every single workout, either led by a coach, or on your own before class begins. The beauty of this? Everyone knows what to do because we make it a priority to teach everyone how to mobilize when they first join our gym and go through our Beginner’s Course. That. Is. Awesome.

How much time does this take?

In a perfect world, you would spend hours and hours mobilizing because it’s so great finding all the hot-spots on your body and being able to possess the power to remedy them. BUT, considering we don’t really have that kind of time, all it takes is you deciding what spot needs the most attention at any given moment. What’s hurting the most? Maybe nothing is hurting, but what muscles are you using the most during your workout that day? Maybe you’ve been sitting all day at your office job and now your hips are super tight. Rolling out on the foam roller for 5 minutes could make you feel like a brand new person.

 What tools do I use?

First off, we sell most of these tools at CrossFit Cayman, or you could buy them online at places like or

Each one of these tools and more are strategically placed in various places all over your body to keep the muscles and tissues loose and fully equipped to be used in your daily life.

 The Gemini


Mobility Bands

mobility bands

 The Voodoo Floss

Voodoo floss

 Lacrosse ball and Softball



 Foam Rollers



So whatever happened to Max? After much pain, and almost tears, he finished his mobility. The next day, he sat down on my bed, and I punched him in his quads, he never moved. Then, I punched him in the anterior shoulder, previously his terrible pain-causer, and nothing, he never moved. He just looked at me blankly and said, “Nope. No pain. Mobility, man. It’s magic.”