Fit Pregnancy Las Vegas Scene Mom Rocks Fitness - You Can Too Podcast Episodes


The first ever Keeping It Casual Podcast Live show will be on Saturday April 27th at 8 PM! Pick up your tickets HERE.


Catch up every Wednesday with MJ & Bree

  • Welcome our fantastic guest Fawnia Mondey! She is the WORLD’S FIRST EVER POLE DANCE INSTRUCTOR. She is a badass and beautiful entrepreneur, and fitness model. With a resume like that you KNOW this is bound to be a good interview!
  • MJ and Fawnia dish on how to stay on top of your business commitments, while maintaining your health, and trying to keep the spice in your relationship all while being a mother. Bree takes notes just in case she ever pops out little ones.
  • Bree discusses a little about her weight loss journey to Fawnia, who is a personal trainer, and Fawnia gives Bree some solid advice to not step on the scale so much.
  • Have you ever thought about going Vegan? Fawnia wants you to visit Vegas Vegans to get recipes, tips, and read her blog on this healthy lifestyle.
  • If you are up for some fun couples challenges check out Fawnia’s book she created with her King called “The World Needs More Couples Like You.”
  • Fawnia wants throws down a taboo sex challenge to our listeners. You don’t have to do what SHE did but do something taboo.
  • For a self love challenge Bree suggests you stop the To Do lists and make a Ta Da list! A list where you write down your accomplishments at the end of the day, instead of stressing yourself out because you didn’t get something done on your to do list.
  • Fawnia shares a story about Mr. Vegas’ Mrs. Vegas…listen in.
    • EMAIL US: FEEDBACK@KEEPINGITCASUALPODCAST.COM we would love to feature your response
    • Share with us on TWITTER using #KeepingItCasualPodcast #SelfLoveChallenge @MJRadioDiva @BreeMixed we will retweet, follow & share your response on the show!
    • Join in on our hashtag conversations: #whydomen and #ruinadatein4words with us!
    • Follow us on INSTAGRAM @KEEPINGITCASUALPODCAST for all the fun photo references from the show, and we follow back! PLUS CHANCES FOR OUR ‘KEEPING IT CASUAL’ SWAG POP-UP GIVEAWAYS just by putting us in your Instagram stories!



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Las Vegas Scene Mom Rocks Fitness - You Can Too

Mom Rocks Fitness with MJRadioDiva – Beer Yoga

I know your first question, and it was Hefeweizen! (My choices were: light, med, dark or hef) Only $20 for beer and yoga. 

This was a fabulous day out on the weekend for a 1st…a workout with coctails! A perfect mom date too, I grabbed my girlfriend Ashley (also mom to a 3 yr old and in need of a fun, self indulgent break) and we headed to the Hofbrauhaus Las Vegas and had a beautiful vinyasa yoga flow set to music in the beer garden with a delicious beer. We sipped slowly and honored our practice by keeping it light and fun. I aked Ashley what she thought of the class, “Talk about a balanced lifestyle, yoga and beer! I look forward to the next event! ‘Namastay Wild'” says Ashley. Bring a friend who has a beautiful energy to share in this with like I did.

We giggled holding our warrior 2 poses while taking a swig…








…and I could still do this!

and finnished with a nice relaxed savasana

 Click to reserve your spot a the next Beer Yoga: Sunday May 2nd

Be on the lookout for this once a month event at Hofbrauhaus, great for 1st time dates, meeting like minded yoga and beer enthusiasts and even for 1st timers, I think giving them a beer helps take the seriousness out of the stigma people unfamiliar with yoga can have. It was super chill and I look forward to the next event.




Fit Pregnancy Las Vegas Scene Mom Rocks Fitness - You Can Too

Prenatal Fitness with MJRadioDiva – CYCLE

I want to first thank LVAC for profiling me as the ‘Success Story” & allowing me to share my prenatal fitness journey in their magazine this fall! 

So I’m 7 ½ months along with my 2nd pregnancy and I will admit, this one is slowing me down a bit more than my first…but I remind myself not to give up and just go home after work and curl up on the couch. I get more tired everyday & the weeks fluctuate my energy levels. So on Saturday (after a week off from the gym) I told myself before I went to bed on Friday night, I would get up early and try a CYCLE class down at LVAC, after all my daughter loves to run around and play in their childcare room, so I never feel guilty working out (only when she asks to go to the gym and I just aint feeling it that day!)

RELATED: Prenatal Fitness with MJRadioDiva – Aqua Fitness

It took me a good 10 minutes to adjust all the settings on the bike (handlebars & seat height) but I felt ready to go & told myself to stick it out for just 30 minutes, being I have not taken a cycle class in years. Well, proud to say, I rocked the full hour and it flew by, much thanks to the rock star in charge leading the cycle class Julie Russell! I would recommend cycle to anyone at any level, yes even pregnancy, especially if you are looking for something fun with a full body cardio blast! You can modify your pace to your needs, so if you have been thinking about it…JUST DO IT! I even told my husband, how much energy I had later that day & how much stronger I felt after the workout. It carried onto the next day as well, even waking up looking a bit ‘tighter’ all over, I was pleased!

MJ 7 1/2 mos pregnant with Julie after class, looking flushed & feeling accomplished!

I love classes, because after a week off, I just couldn’t self motivate myself through the gym for my usual weight and cardio session, I needed someone to push me & that’s exactly what Julie did! Some instructors just stand out & are such superstar motivators, you can’t wait to come back to their class & feed off their energy again! I thanked Julie after class for her encouraging words & great music playlist to keep us riding through the whole hour. She was such a delight and shared with me, she too taught cycle up to her 8th month of pregnancy & how it kept her feeling strong throughout, and she also knew what a positive role model she was being for her class. She also mentioned what a great recovery she had after having her baby & I can attest to how well I recovered after my first being so active throughout pregnancy.

We did it! I can’t wait to go back, Thanks Julie!

She said something in class that really stood out to me, and made me mindful of “be thankful, you have your health & you have your strength & you brought it with you today”… that is so true. We tend to feel tired, overwhelmed with so many priorities in life and often don’t find the time to prioritize self love and care. But remember, to appreciate your health & your strength, by nurturing it & pushing yourself so you can continue to be healthy and strong.

RELATED: Fun Ways To Work Out With Baby In Las Vegas – Mommy & Baby Yoga with MJRadioDiva

I’d like to share what Julie Russell had to say about her class, & I encourage you to join her cycle class and can check her out on the schedule at LVAC.

Julie Russell – Cycle Instructor LVAC

I’ve been teaching spin class since 2005. I was initially hooked myself by the music and simplicity of the movement. My philosophy as an instructor is to create Extreme-Positive-Energy. 

The cycle class has a reputation of being very challenging and quite intimidating to new riders. I like to squash that theory by congratulating folks who walk through the door and ride the warm up. It’s truly a class for everyone.

I realized that my 60 minute influence during a class was more than just music, hills, and sprints when members continue to thank me for…..

‘Losing 20 pounds and lower my blood pressure’
‘Getting through a really bad day’
‘My child is very sick and this is the only outlet I have for an hour to breathe’
‘I’m so excited to get married and look great in my dress’
‘I work in the ER and see bad things all day but your music lifts my spirit’
‘This was my first cycle class and I can’t wait to come back’

I’ve heard stories from my riders over the last twelve years and it constantly reminds me to:

1. Encourage – never discourage people by telling them to work harder or stand in front of their bike or touch their resistance. Riders (especially the new ones) will naturally want to work harder by building confidence slowly and achieving small goals by themselves.

2. I do not know what circumstances any of my riders were in before they came into my room (issues with work, relationships, kids, finances, sick, injured, or pregnant). My job for one hour is to make them forget all of that, and with exercise allow them to walk out of the room stronger, rejuvenated, and with a clear mind.

Thank you Julie for being a light in this world – MJ


Listen to MJ weekdays 10am-3pm on X107.5 Las Vegas

Get Social with MJ  @MJRadioDiva – Facebook / Twitter / Instagram / Snapchat

photo credit:
Fit Pregnancy Las Vegas Scene Mom Rocks Fitness - You Can Too

Prenatal Fitness with MJRadioDiva – Aqua Fitness

One of the most important things in my life is to feel healthy and strong by staying active..and having fun doing it! Being pregnant is no excuse for me either (I’m currently 21 weeks with my 2nd, a Lil dude coming in Christmas!)

Click here to find out where MJ’s postnatal fitness began: The Most Important Exercise EVER! 

So, I’ve been trying to keep up with my fitness routine: weights, cardio, dance and yoga. Recently while swimming in my pool, I was thinking how FREE I felt…weightless and this movement you can only feel in water! (Being pregnant I tend to feel like a land whale at times, haha.) So, I knew it was time to finally try one of the water workouts at my gym. There is a ‘stigma’ with aqua classes though…that it’s ONLY for elderly folks, NOT TRUE! It’s for everyone, because you can modify the intensity to your needs, so you can kick it up or down. It’s actually perfect for all ages and stages, especially if you are a fitness beginner, obese, struggling with a recovering injury, pregnant or a seasoned pro looking to add some variety to your workout! The best part… you don’t even have to know how to swim! Growing up on swim teams, I love the challenge in the water and it gave me a killer workout!

Click here to find out more on other Prenatal Fitness adventures: Body After Baby with MJ: Belly Dancing

MJ doing flutter kicks during class, talk about booty burn!! 

I asked my Mom if she would join me, she is still recovering from knee surgery and this was perfect for her to get back into the game. We laughed so hard & giggled through class, because it was so fun & we got an incredible workout! I am an LVAC member (which I think is one of the best gym deals in Las Vegas) & they offer tons of different styles of Aqua Classes and plenty of other classes for whatever you are looking for. We went for the most challenging called RAPID LIQUID CARDIO (burning 600 calories per hour) it was a blast! We used paddles, and water weights and lots of kickboxing moves to fuel resistance…all set to music!  Led by an awesome instructor named JOE, with his infectious energy he guided us with smiles and intensity while clearly demonstrating the movement, he stood outside the pool and drove us to not give up, work harder and went through the motions with us non stop!

Instuructor Joe & MjRadioDiva flexing with the pool weights

He was working up quite a sweat with us ( I even found out after he had just taught a Kettelbell class prior too, Go Joe! I would def reccomend his classes!)

Click here to fnd out about other fun LVAC classes: RELATED: Body After Baby with MJ: Body Pump

What other class can you relax and catch your breath like this?

I would encourage anyone and EVERYONE to try an Aqua Fitness Class, especially if you are pregnant like me and looking for some fun, freeing movement with a great resistance & cardio burn.


Listen to MJ weekdays 10am-3pm on X107.5 Las Vegas

Get Social with MJ  @MJRadioDiva – Facebook / Twitter / Instagram / Snapchat

Fit Pregnancy Mom Rocks Fitness - You Can Too

Body After Baby with MJRadioDiva: BODY PUMP

Mom Rocks Fitness with MJ photo credit

After having my first child, a little over 2 years ago,

Vivian Monroe 2yrs

I like many new moms, was determined to Do It All and not let an excuse of having a child hold me back on anything I aspired to…because Moms can do it all, right! That included getting my body back! I think it’s an honest and real fear for many women, wondering how your body will respond to pregnancy…so many horror stories! But I tried to focus on all the success stories to keep me inspired to do the best I can! 2 years later, I still have work to do, but I am proud of my progress & feeling stronger, healthier and more confident in my skin than ever.  I’ve spoken to many friends and moms about what worked for me & I wanted to share the workout that really made a huge difference in my body. I tried all kinds of fun classes after baby, some with my daughter and some just for me and you can click on these links to find some other fun fitness classes to try:

Body After Baby with MJ: Mommy and Baby Yoga

Body After Baby with MJ: Stroller Strides 

Body After Baby with MJ: Stretching

The biggest change I saw in my body is when I began taking BODY PUMP classes at LVAC (which has childcare playroom, so I never feel guilty!)

Body Pump Instructor Hayley Fife & MJ

 A full body workout, incorporating light weights set to music, working through all the muscle groups in the body. I was always been into kickboxing, pole, dance cardio, yoga etc… But always shied away from weights…in the fear of getting “too bulky” which I realized is a myth! To really change the ‘shape’ of your body, grab some weights! THIS IS A GREAT WORKOUT IF YOU ARE PREGNANT TOO, you can modify along the way, it will help you stay strong throughout your pregnancy and also help with recovery. This is the perfect class for beginners too, because it teaches you proper form and teaches you how to break down muscle groups and understand what workouts you can do to focus on them. 

Squats…my favorite! Body Pump

This is actually the class that has inspired my #SquatSongChallenge I do live on air on X107.5 every Thursday 11:30, tune in & I play a song and you attempt squats through the whole song. We always go Facebook Live on the X107.5 page! Join us next Thursday (and click here to see how it goes down.)

The reason I love taking classes so much, is because they push you, they motivate you not to give up and help you push past your boundaries…and “who” that is, is the incredible instructors! My favorite, Hayley Fife!  

About to rock some Body Pump at LVAC – Hayley Fife with MJ

I’ve been taking her classes for over a year and she continues to kick my ass! I love her no nonsense with a smile motivation! She always mixes things up, with great music and killer workouts, so you never know what to expect..but it’s her energy she shares with us, that keeps us from falling over and giving up! I was so inspired by this class and the teachers, I myself, have started my process towards my Body Pump 100 certification, in hopes of leading and inspiring through teaching this class to others as well. I encourage you to give it a shot! Check out Haley’s classes at LVAC, she also teaches H.E.A.T by LVAC or Sandbag Express or see if your gym offers Body Pump and give it a shot…it just might become your new thang too. Xo MJ

MJRadioDiva :Mom Rocks Fitness photo credit:


Listen to MJ weekdays 10am-3pm on X107.5 Las Vegas

Link up with MJ – Facebook / Twitter / Instagram

Fit Pregnancy Mom Rocks Fitness - You Can Too

Mom Rocks Fitness with MJ: Shakti Buddhi Flow

Feelin’ ‘woke’ after an awesome Shakti Buddhi Flow class

As a new mom, well she’s 2 now…

Vivian Monroe 2yr

You kinda still feel like you are trying to get your body (mind and soul) back…maybe even still lose that baby weight, and it might be 20 yrs. later! Because, let’s face it, after having kids, your body has changed forever, doesn’t have to be an unfortunate change, but it’s defiantly different. Now that you have some mini me demanding all your attention, how do you find time to focus on your fitness goals without the guilt? You may enjoy my blog series ‘Body After Baby with MJ’ where I took a bunch of fun fitness classes around Vegas, some with my daughter and some just for me that might inspire some ideas for you.

RELATED: Body after Baby with MJ: Mommy and Baby Yoga

Fitness has always been a passion of mine, it always makes me feel stronger, more confident and always inspired! 2 years later for me, it’s less about getting my ‘body back’ and more about getting my ‘groove’ back! I’ve been doing a lot of weight training, which has really helped shape my body, but I’ve missing that creative outlet that dancing and more creative movement gave me, so I set out to find some more fun fitness classes around Las Vegas!

Last night, I tried ‘Shakti Buddhi Flow’ a yoga flow, infusing Pilates and creative dance with instructor Amy Raven

Twerk action in the Shakti buddhi flow class with Amy Raven and MJRadioDiva

Awaken Shakti! This fun and fierce high energy class incorporates hard hitting beats, hip hop dance influences, Booty shaking, and rhythmic yoga sequences. This type of movement and connection with your body helps you unlock your lower energy centers and connect with your creativity, sexuality, and wild nature. 

Sdie planking with Amy Raven and MJRadioDiva

You can try it Tues 8:30pm at Evolution Yoga. 

RELATED: VIDEO Body After Baby with MJ: Pole Dancing

RELATED: Body After Baby with MJ: Bellydancing

Whens the last time you just let loose and danced without alcohol or the club? Not only did I  get an incredible workout with the yoga  and pilates fusion adding weights and the ball, but the creative dance breaks throughout were awesome cardio and just what I needed to shake loose. I’ve been taking classes with instructor Amy Raven, for years, she teaches all kinds of classes from yoga, pilates, aerial, hoop, pole and more and has tons of eclectic workshops to open your mind body and soul, so reach out to her to find out more! She knows how to bring it.  Her energy is intoxicating, inspiring and she just moves you! This is a class to be experienced to understand it’s wonderful power! Let’s just say, Mama ‘got here grove back’.

Mom Rocks Fitness with MJ photo credit


Listen to MJ weekdays 10a- 3p on X107.5 Las Vegas

Link up with MJ – Facebook / Twitter / Instagram

Mom Rocks Fitness - You Can Too

What Should I Eat Before And After Workouts?

You could talk to 5 personal trainers, and get 5 different approaches, but when gathering tons of information, this is the basic guideline if you are wondering where to start – MJ

What to Eat Before Your Workout (light)
Pre-Workout 30-40 minutes prior : some form of complex carbohydrate (easy digestable for a fuel boost) and a protein (to initiate muscel recovery)


yogurt & berries

oatmeal & blueberries

apple or carrots, peanut butter

veggie, hummus

cottage cheese and fruit

prtoein shake

Click here for great clean eating recipe ideas for pre& post workout bites!

What to Eat After Your Workout (hearty)
Post-Workout 20-60 minutes: protein and a little carbohydrate is best immediately after exercise. You really want to repair damaged muscle fiber faster & refule glycogen stores.


1/2c brown rice, sweet potatoe, quinoa with chicken, fish, turkey, lean beef etc

whole grain sandwich with turkey, tuna etc

protein shake (whey 10-15g of protein)

egg, veggie scramble

Related: Body After Baby With MJ- Pole Dancing

Please feel free to share your favorite pre or post workout foods in the comments below!


Listen to MJ weekdays 2p-7p on X107.5 Las Vegas

Link up with MJ – Facebook / Twitter / Instagram

Hangin' with Celebs Interviews Las Vegas Scene Mom Rocks Fitness - You Can Too

MJRadioDiva Interviews: Paige Van Zant of UFC

Paige Van Zant vs MJRadioDiva 2015
Paige Van Zant vs MJRadioDiva 2016

Before she was tearing it up on Dancing with the Stars, Paige Van Zant swung into the X107.5 stuidos to chat with MJ about her upcoming bout. Of course UFC talk, but you know MJ, she got some great girl talk with Paige too, like best way to wear your hair for a fight, how she stays so fit and more!

VOTE FOR PAIGE!! We are confident in our girl! Watch her Samba!!


Listen to MJ weekdays 10am-2pm on X107.5 Las Vegas

Link up with MJ – Facebook / Twitter / Instagram

Favorite Websites Life Hacks Mom Rocks Fitness - You Can Too Relationships Crush Your Goals…Finally! and it’s FREE!

Today marks 3 weeks past the New Year, which, studies say by 21 days you are able to successfully form a new habit. So ask yourself if you have conquered that New Year’s Resolution? Are you struggling to achieve your goal?

Who says we need a New Year to make a change? The time is now to strive for your dream for yourself and take steps toward your vision. This site is an excellent tool to help you stay on track, by helping you put goals on autopilot.
It checks in on you daily to ask how you did, and it tracks your progress. The first 30 days of forming a new habit are the most critical and it will check on you daily by keeping the “why you are going for this” fresh in your mind. Finally conquer that New Year’s resolution this year…even if today or tomorrow is the day you begin again. Believe in yourself, what you have to lose!?


Listen to MJ weekdays 10am-2pm on X107.5 Las Vegas

Link up with MJ – Facebook / Twitter / Instagram

Mom Rocks Fitness - You Can Too Videos

VIDEO! Body After Baby With MJ: Pole Dancing

7 months post partum now, and feeling fabulous! Getting back to my old tricks, not quite where I would like to be yet, but taking my time losing the baby weight by enjoying the journey and getting stronger every week.

Related: Body After Baby With MJ: Stroller Strides

Working out used to be my #1 focus, but now family and my little Vivian come first, and I’m ok with not being like those celebs who are back in rock hard shape after 1 month! I know what comittment like that takes and my precious time with my little one can never be regained. So if you are a new mom, my best advice, take your time and don’t compare yourself to anyone else and do what works best for YOU!

Related: Boday After Baby With MJ: Mommy and Baby Yoga

I have always loved teaching dance and pole fitness, but have taken a hiatus shortly after I became pregnant and now raising a baby girl. I still find time to workout and do the things I love and today I went to my favorite pole dance studio Shine Alternative Fitness and took a pole dance lesson with Talia Marino …she’s a bad ass and an awesome instructor!

Talia Marino, pole instrucotr at Shine
Talia Marino, pole instrucotr at Shine

She was incredible with breaking down the moves and kicked off the class with a fun warm-up too. She taught me a move called the Alegra I have been trying to nail since long before I was preggers…and I did it! WATCH THE VIDEO HERE 

All I need to do now, is learn to ‘HOLD IT’,  but not bad for a new mama getting back in the grove! Long before we had a nursery…it was my pole dance room, so needless to say, we kept the pole in there and the other day, Vivian crawled over to it and pulled herself up on it! Hey, it’s Vegas Baby! MJ

Vivian Monroe 7 month old pole dancer!
Vivian Monroe 7 month old pole dancer!

Listen to MJ weekdays 10a- 2p on X107.5 Las Vegas

Link up with MJ – Facebook / Twitter / Instagram

MJ pole dance
MJ pole dance

Click here to find out more about all the classes Shine Alternative Fitness has to offer for all levels and first timers in aerial arts.