When you have a mentor and a good friend or family member that is truly a 'ride or die', you gotta thank them from time to time. You really can't be great in this world without some loyal people behind you. So I'll go first… Shout out to my mentor who showed me that I could level up whenever I was ready. She never made me feel alone even when she reminded me that this is mine to build whenever I was ready. When I was ready to test the boundaries of what I was capable of, she’d be right there to support me. Since I began this journey, she has given me resources, got on calls, when I was confused she gave me clarity and most of all she was just THERE❣️ She never let me feel alone. 🤗 She always plugged me into the community of other women trying to do the same thing that I’m doing. I am now on pace to achieve my goals this year to help as many people as possible GET THEIR LIFE and prosper while doing it. So thankful to God 🙏🏽that he placed you in my path when I was looking for more. I’m so glad I said yes. 🙋🏽♀️ Are you a diamond in the rough? We should chat!
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Monday, February 28, 2022
Take the time to say thanks!
Monday, February 21, 2022
Oven Baked Salmon
Remember the benefits of omega 3s to brain health I talked about last week? Here's a delicious way to get those nutrients in your diet in less than 30 minutes. I'm excited to try this for dinner this week.
Monday, February 14, 2022
How we eat can help us heal
According to medicalnewstoday.com, Broccoli is a great source of vitamin C, vitamin K and potassium. As you may know, vitamin C is a great way to boost your immune system. Potassium is a great way to increase the functionality of your muscles and reduce muscle spasms. Vitamin K is a great nutrient to help the blood clot. If you are taking blood thinning medication, it is advised that you should limit your intake of vitamin K which is found in broccoli and another cruciferous vegetables. Switch the broccoli out for spinach, which is, in my humble opinion, the ultimate superfood.
According to healthline.com, The sweet potato is a fantabulous source of potassium (and it’s delicious too😋 ). It’s also great source of vitamins A and C and is full of antioxidants which prevents free radicals from taking over your body which is known to increase inflammation. So I try to eat sweet potatoes as much as possible. Granted, I treat myself to a little bit of butter, a pinch of salt and as much cinnamon as I can stand! Since cinnamon has little to no calories but a whole lot of flavor, I enjoy it with my sweet potato whenever I eat them with dinner. I have found that sweet potatoes are a great way to replace rice and macaroni and cheese (some of my favorites) on your plate especially in terms of nutritional value. So when choosing a carb, I like to choose sweet potato for that carb portion of my plate.
Finally, the fish. According to the Washington state department of health, Fish is known to be an incredible source of omega-3‘s fatty acids and high quality protein. Omega-3s protect the heart and the brain by helping to reduce the risk of heart attack and stroke. As we age, a good diet of omega-3s will help us reduce our risk of dementia and Alzheimer’s as well. It is recommended that we have fish at least twice a week as part of a healthy diet.
Whenever I’m feeling a little sluggish, I check in with myself and my nutrition. A plate like this gives me energy and helps me rest better at night. All of this helps me feel stronger, better faster!
Monday, February 7, 2022
We all struggle with something
I do this through functional movement and retraining my brain to move in the way that most people take for granted. Like walking, talking, running, getting down to the floor from a standing position and getting up from the floor.
A huge part of my training is flexibility training. A muscle that is flexible has more capacity to become stronger and move as it was designed to move. I have found a program that I have done before and will be starting again and I am excited to see how far I’ve come since doing my first round.
I’m getting stronger every day so I know I will do well this time around🤩Recovery comes in many forms. We all struggle with something. The goal should always be to give your best every day you are blessed to wake up❣️ Through prayer and supplication I found the courage to embark on this journey. May whatever you struggle with today not overwhelm you. Make it your runway for you to take off towards your new beginning🤗
Would you like to get started on a new program to strengthen not just your body but also your mind too? Check out some options here.
Monday, January 31, 2022
🤗 The Accountability Mirror🤗
I remember reading this for the first time and being like “Dang David! You didn’t have to come at me like dat!”
Buuuut...
If you tryna do something big, i. e. accomplish great things and/or create an impact, and you’re not getting results or making the milestones toward your goal, then it’s time to take a looooooong look in the mirror and deal with some stuff.
Connect with some people that will hold you accountable and give you courage to do big things.
Simply put…
Clear the cobwebs out yo mind and spirit that keeping you from gettin the bag 💰
If you're really trying to reach some crazy, scary, I can't believe I'm even thinking about this, kinda goals, I encourage you to get Can't Hurt Me by David Goggins.
Monday, January 24, 2022
🥺Push. Past. Pain.🥺
It really is all in your head.
One thing I’m know I’m really good at is suffering😂but any success I’ve had in life has been because I pushed past pain (try saying that 5x fast😆) and I was relentless in achieving my desired outcome.
After all, I raised a whole human for God’s sake! I don’t mind telling you that she is an amazing and fantastic human with the biggest heart I’ve ever known. I can’t take all the credit tho… I had a little help from the Almighty🙏🏽
It takes courage to put your trust in God! For me, that’s the pushing past the 40% that David is talking about in his book, Can’t Hurt Me. Anyone can push up until it hurts. But it takes a whisper in your soul to make you take action and push past pain to get to where you wanna go. It’s the mind, soul and spirit vs. the brain for me.
Your brain is there to protect you. But your mind, soul and spirit will take you where you want to go❣️🧠🧐🙏🏽🤗
Monday, January 17, 2022
🎶if at first you don’t succeed…🎶
Friday, January 22, 2021
Feeling under represented in the wellness space? Here's how to overcome it!
This delightful young lady wrote in an article in Cosmopolitan magazine about not being represented in the “wellness” niche. I know how she feels on so many fronts and I am sure I am not alone. Nevertheless, she, like me, was not afraid to try new things (many new things) to discover what works for her and what makes her feel good in pursuit of her own wellness goals. She discovered that listening to her body was the most effective way to achieve her weight loss and wellness goals. At the end of the day, that's what being healthy is all about, isn't it?
Wednesday, September 9, 2020
3 things folks often overlook during their weight loss journey
What you eat
Hey let’s face it what you eat matters. If you’re not getting enough protein, fiber and carbs (yes, I said it, carbs) you are going to experience plateaus and weight gain.
Examples of the types of protein you should consider are:
Lean beef such as flank steak, sirloin 90% lean ground beef
Fresh tuna, albacore or chunk light tuna fish in the can ( in water)
Chicken thighs (trimmed) chicken breast
Salmon
Cod
If you can get you chicken and beef organic or grass fed and your fish wild caught, all the better.
Examples of the types of fiber you should consider are:
Green leafy greens like spinach, kale, spring greens (for salads)
broccoli, bell peppers, zucchini
Examples of the types of carbs you should consider are:
Sweet potatoes, brown rice, whole grain pasta, green beans, green peas, carrots, turnips
Although some of these are typically in the veggie category, they are also a great source of carbohydrates that don’t do a ton of damage to the waistline.
When you eat
I can’t stress this enough. When you eat is just as important as what you eat in my humble opinion. Frankly, practicing intermittent fasting is a very effective way to manage your weight. Intermittent fasting is when you choose an eating window in your day. For example, my eating window is typically 12p - 8p eating the largest meal of the day first. Throughout the eating window, I decrease the portions proportionately at each meal. The last meal of the day is the lightest, usually a protein shake which I have found boosts my metabolism and makes for a more restful night’s sleep.
A good night’s sleep
Bonus Tip!
Movement
How much you move is definitely related to healthy weight management. While diet and sleep account for about 90% of your weight loss goals, movement and exercise give you an edge. Even walking can get the heart rate up, help you break a sweat and get the blood flowing. All of that contribute to the commonly accepted and basic concept of calories in calories out that is essential to effective weight loss. Thirty minutes a day is all you need. So take that walk at lunch time. Taking a walk does wonders for your digestion and it’ll do you good to enjoy the sunshine (on a nice day) and get some vitamin D as well as clear your mind from the stresses of the day.
So there you have it. My tips for healthy weight loss. If you want to begin your weight loss journey but don’t know where start, start here.
Thursday, September 3, 2020
When you have checked all the boxes...

You got good grades in school. You were a good girl and didn’t make any trouble.You did your best to be the perfect girlfriend. You had a moment of rebellion just to try to fit in. You met the man of your dreams and vowed to be everything he ever needed. You became a mother and swore to be the best mother God gave you the strength and power to be. You went college and earned an advanced degree. You went out to work in a world that demanded more than your best time and time again and you always and consistently delivered. You didn’t need anybody’s help. You got this!
For all your hard work 😓 you:
Still got rejected by your parents.
Still wasn’t what he wanted.
Still was the last to be invited to the party.
Still got bamboozled by the husband.
Still fell short as a parent.
Still got taken advantage of in exchange for your good will at work.
Still wasn’t smart enough.
Still wasn’t good enough.
For all your effort, you realize you ain’t got this!
Don’t you deserve better?
Don’t you deserve to live a life full of wellbeing and purpose?
Don’t you deserve to know love and peace in a way that surpasses all understanding?
Don’t you deserve to have more, do more, be more?
Don’t you deserve to enjoy good health, be financially fit and renew your mind to the highest esteem?
You can! Starting today! In order to have more you have to be more so you can do more. You have that power. It all starts with a desire and a decision to create change that creates focus and determination to go where you want to go and be who you want to be.
I know it’s a big decision. Bigger than the decision to get married, have kids, go back to school or even accept an offer for a job. Keep in mind, all those decisions were made in fear. Fear of your biological clock. Fear of being rejected. Fear of failure. Fear he wouldn’t love me. Fear she wouldn’t respect me. Fear of being alone. Fear of (fill in the blank) How about we change the narrative? How about we start stepping out on FAITH!?!
Why not change the thoughts in our mind to know and accept that anything is possible with God? How about we write some crazy, awesome dreams down on paper and take them to God in prayer? How about having some hope for something more than just checking the boxes of what the world expects of you?
What if you did that and changed your life in such an amazing way that you won’t even recognize the life you left behind? If fear was no object and faith took its place, what could your life look like in 5 years?
Monday, August 24, 2020
SOUL CRY
Have you ever needed to have a gut wrenching, crying out to God SOB?
Today was one of those days for me. I had just fallen AGAIN and I got up quick enough to get the rest of the groceries back in the house and then....I let it all hang out. I didn’t even know I needed to get that soul breaking cry out but before I knew it, it was happening! It was one of those cries where you cant even make the sounds you just...your soul is crying out to your Creator. Crying out for your body to function like it should. Crying out so you can do and execute like you know you should but you cant make your mind and skill work for you. You’re stuck! Crying out for the faith to overcome the fear that builds inside you daily and rears its ugly head when your heart wants to execute like your life depends on it. Crying, sobbing, begging for God to take over because YOU CAN’T anymore...not without HIM.
Sometimes in our lives the shift that you desperately want to happen doesn’t because your pride or toxic positivity (yeah, I said that!) doesn’t allow you the cleansing cry you need to achieve clarity. Be real when you get on your knees. He knows your heart anyway. That will make bawl, for real!
Let’s be very clear. Your pride will have thinking that crying is punking out and a distraction from what you need to be doing. But if you’re stuck and not making any progress toward your goals, it is likely that your fear is taking over and you don’t truly believe that what you have to offer the world really makes a difference. Toxic positivity is telling you that the little you are doing is baby steps in the right direction and you might be listening to other people telling you the same thing. But you and I both know its not nearly enough to make significant progress on your goals. When this happens, you might need a cleansing cry...one that I like to call a soul cry.
My soul cry today gave me clarity and frankly, the willingness to surrender my goals and dreams to God. I know He is going to let me know exactly where I am coming up short and where I need to lean in. I know that I have to choose faith, put my trust in Him and trust the process.
I have a renewed passion now. I know that I have to do the work to do the work. What does that mean? I have to create a plan and reverse engineer how to get there. This is something that needs to be done everyday. With the help of my Creator, I know that I have the strength, courage and discipline to get the job done.
What area of your life do you need to have a soul cry about?
Take the time to say thanks!
When you have a mentor and a good friend or family member that is truly a 'ride or die', you gotta thank them from time to time. You...
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I used to be so overwhelmed with self-doubt that often I wondered if I could do anything right. Whether it was struggling with my weight, ...