an adventurous interview!


Consistency is Key! Stretching in Public at the Oculus Monday Nights in January and February and Boom recognition and requested for more!!

The Movement of Movement Grows and you can read all about it here on Stacey Newman’s site: Adventure Wednesdays

This interview brought up some things I had not spoke about in a while. 🙂

Length Strength Love,
~Vinny Bonanno




Change of Seasons

I have been rewriting my narrative around “Getting sick” / “Combatting illness”.
Things I feel I’ve been conditioned to say:
  • “I feel like I am getting sick”
  • “I don’t want to get sick”
  • “I am fighting something off”

None of these words make me feel strong or empowered. I don’t want to be at battle.

So here is what I have come up with:

“I am consistently supporting my body!”


“Gauging my Energy Input and Output”


“My symptoms are my body’s innate senses keeping bad bacteria and viruses from taking over.”


“I embrace my fever, my runny nose, getting under the cover’s as often as I can, buying the softest tissues and hydrating regularly with water and tea.”


Support systems in place:
  • Ginger everything! Tea. Smoothies. Kombucha…
  • Raw Garlic daily. (push things out the pores!)
  • Fermented something everyday + spicy things!
  • Eucalyptus Oil, inhale and rub on chest, neck and philtrum. (opening the upper respiratory system)
  • Clove and Rosemary oil on bottom of feet before bed! (boost immune system)
  • AVOID added sugars and processed chemicalized junk food.
  • Good Easy Rest with my phone on airplane mode an hour before bed.
    What to do for an hour without my phone?

    • Brush, Floss, and Scrape the tongue.
    • Journal about the day, and plans and intentions for tomorrow.
    • Read a book! I am currently rereading Into The Wild 🙂

I am sending you all Loving Strengthening and Lengthening Vibes as we transition to Autumn.


CLEANSE! 3 days, Juice only?! 

I did it!!

1. Give the digestive tract a break. A vacation from fiber. 3 days off!!
2. I want to try everything once 😉

A friend gave me their Jack Lalanne juicer they no longer used!
I took to the Internet in search of recipes and a 3 day juice cleansing plan. Compared. Contrasted. Looked at my schedule and what would be most feasible. Boom đŸ’„. I was ready!

Juicing Plan:
8am Green Juice
10am Pineapple Apple Mint.
12pm Green Juice
2pm. Lemon water cayenne. (Sometimes referred to as The Master Cleanser)
5pm. Beet Carrot Ginger Apple
7pm Almond Milk!

Time commitment? YES
Outcome? I wanted to see how my body would react to no fiber!
Full write up at the bottom!!

Here we go with the recipes:


Green Juice (8am and 12pm)
Recipe for 2 servings:

Celery: 6 stalks
Cucumber: 1
Green Apples: 2
Kale: 4 leaves
Romaine: 4 leaves
Spinach: bring handful
Parsley: small handful
Lemon: 1 peeled


Pineapple Apple Mint (10am)
So Yummy!

Pineapple: 1/3 of a pineapple
Green Apple: 2
Mint: pinch of fresh mint


Spicy Lemonade. Sometimes referred to as The Master Cleanser. (2pm)
So Strong!

Water: 16 ounces
Lemons: 4 Peeled (this is a hand work out!)
Cayenne Powder: a few pinches

Beet Carrot Ginger Apple (5pm)
Delicious MY FAVE!

Beets: 2
Green Apples: 2
Carrots: 3
Ginger: 1.5 tablespoons
Lemon: 1 peeled

Almond Milk! (7pm)
This was so great to look forward to!!

1 Cub of Raw Almonds
Soaked in water over night.
Drain and move to a Food processor or Blender.
Add 2 cups of water and blend on hight for 2 minutes.
Strain through a nut milk bag

BOOM: Yummy Homemade Pure Almond milk!!
No chemicals nor “natural flavors”.


This was so much fun. On day 2 my scenes of scent was super sighted I could smell each different tree as I walked down my block to the train!

Challenges: I was building a website for a client and needed to sit at a computer for an extended period of time and my go to is usually to mindlessly snack on nuts or popped corn.. so, I had a min panic attack, went on a walk and took some deep breaths standing in the sun light between the buildings in midtown. Then remembered it was time for my Spicy Lemonade!! It totally lit a fire inside me to get to work!

Yes it was time consuming, and yes I peed and pooped red beet juice for a good 5 days, BUT I felt super clear headed!! I got a lot deep meditations in and wrote a lot. thought about things from my past that had not come up in many years!!

Overall: Super cleansing, physically (bye mindless eating and binge eating), and mentally (out with the old stories and welcome space for the new ever evolving me.

Bring on the warming right heavy root vegetables of autumn and winter!

I love talking about this stuff, email me, send questions or feedback!
All My Love
~Vinny Bonanno


First Wear

I wore my new shirt to the city for the first time!!
(A shirt that I have been sketching and dreaming about for over a year now)
And here is what happened:

While perusing the steam table at Dig Inn in midtown east, a neighborhood I am rarely in, a beautiful woman in front of me turns, reads my shirt and exclaims ‘Me Too!’ 

Me: isn’t it the best!?
Woman: Yes! I danced all the way here!

We ordered our respective bowls. I followed her lead with a rice quinoa blend. I topped mine with cauliflower rice, sautéed kale, and spiced cucumbers! 

We chatted again about movement and our happy open energy while seamlessly finding a table and decided to eat together!! An hour passes while we discuss our mutual interests. Yogic journeys. Past life regression. T. R. E. Our private practices. Integrative Nutrition, Hypnosis. 

It was clear we were meant to be in each other’s lives!Karla SIPThis is Karla! Karla loves the color gold and dancing in streets on NYC!!

We asked a woman at a neighboring table to take our photograph. We then spoke to her for about 20 minutes about energetic healing, movement and mindfulness practices!

Stretch In Public.
Smile in Public.
Interact with people who look like they have good energy!!

It’s a movement of movement.
The more good energy growing the more chances it will come back to you when you need it!!

Length Strength Love,

P.S. Shirts available HERE!


Cool. Refreshing. High Protein. Lots o’ Nutrients!


Get You Summer Gazpacho On!


Onions (yellow, 2 medium, chopped)
Celery  (1 bunch, chopped)
Carrots (4-5, peeled and chopped)
Peas (I used 3 bags frozen, you can also get fresh PEA PODS and SHUCK them)
Mint Leaves (fresh, 3/4 of a cub packed tightly)
Vegetable Broth (make your own Easy Recipe Here, or use a box or can)
Coconut Milk (2 cans, I like Thai Kitchen)
Oil (spoonful, coconut or olive)


Sauté onions in oil, about five minutes. (medium heat)
Add celery and carrots for another five minutes, till soft
Add veggie broth and peas, five minutes, till warm
Add coconut milk and mint
Then use immersion blender or transfer to a stand up blender
Let cool!
Chill or freeze!

You are ready to pack your icebox for a festival or a day at the beach or park!
Providing sippable nourishment, and the only thing needed in a vessel!

I recently made this for the Gratitude Migration festival! 3 days camping on the beach!

I froze the Gazpacho. Acting as Ice for the cooler, on the 3rd day it was still ice cold and I was able to offer a cool refreshing nourishing smoothies to fellow campers and keep my body performing with high good clean energy!!

Please send any questions or feedback!!

Length Strength Love


My SuGaR Elimination + Reintroduction

I eliminated refined sugar for 3 weeks. (Yes I ate fruit. No I did not eat things containing sugar as an ingredient and no syrups: maple, corn, brown rice or otherwise).

Sunday night I reintroduced sugar to my body by way of a favorite treat, homemade by a loving friend, macaroons. (Shredded Coconut. Sugar. Egg whites. Almond extract)

I ate 1, slowly, as I journaled. Savoring the sweet excitement. I could not stop myself from eating 2 more. 5 minutes later my face felt like it was lit on fire. My ears turned deep red. Pain shot through my joints at my elbows and knees. A strong headache began in the back left region of my skull. I breathed. I journaled. I texted my support group, yes this is a real thing. I drank lots of water, flossed, brushed, scraped (my tongue. real thing. do it!) and went to bed.

Sleep was interrupted by intense wrist and thumb joint pain and uncomfortable temperature extremes. (FYI. This is not a regular occurrence for me. I generally sleep soundly. Even more often the past 3 weeks with no refined sugar)

I woke up at 7am and decided to only drink water and tea (turmeric and ginger root simmered for 10 minutes to reduce inflammation ) until I felt hungry. I worked on emails and calls from 8am till 1 pm. I went to my studio and had a 1 hour Yoga practice. At 2:30pm my tummy began to speak up. I made a green smoothie bowl with aloe, kale, celery, half a lemon, and almond milk (homemade of course) topped with some sunflower seeds and oats. Things are back to good with even temperatures and joint space doing it’s thing without screaming in agony.


Sugar, you are a nasty powder, snuck in everything, drug and I will no longer be succumbing to your pain and addictive ways. Bye!


Sugar turns off our hormone’s power that tells us we are full, Leptin. It turns up our production of Leptin till our brain can no longer hear it. See Leptin Resistance for the in depth story.

Sugar is 4 times more addictive that cocaine. Causing the brain to release surges of natural opioids.


Refinement of sugar invented in India in the 1300’s. Sent to Europe in the 1600’s. Considered an extremely potent drug. Handled under lock and key only by apothecaries.

In France it was known as ‘Crack’.

Marvelously addictive. Businessmen saw fortune. And produced it locally by using slave trade on sugar plantations.

Sugar is 4 times more addictive than cocaine. Refined sugar is not food. It’s a high calorie drug. Ground into powder so it can be dressed up. Imagine if we were all chewing sugar cane.

*History source from a lecture by Julia Ross, MA

My hope for my experimentation with elimination diets is to bring awareness around different food’s effects on me. In this case sugar’s addictive qualities and my bodies rebuking reactions.

1) Know the intital weeks are HARD
2) I lost 6 lbs in the first week
3) Read this

Stretching my eating habits in Public for all to read.
*A Movement of Movement*