Fit Friday: National Pre-School Fitness Day!


Happy Friday Everyone! Today is National Pre-School Fitness Day! So in honor of today, I was blessed with the opportunity to go to my daughter’s pre-school and talk to her and her classmates about physical fitness and eating healthy. I had such a blast! We warmed up using some easy moves. Then I had the children participate in 2 activities: “Don’t drop the balloon” and “Pass the fruits and veggies“. I ended our time together handing out small bottles of water and 100% natural fruit snacks.

I cannot believe how much fun I had. When working with kids it is always best to remember to keep it simple and do not for get the fun. This is only the first step in my effort to share wellness across the world. Stay tune for more, and Happy Fit Friday!  🙂












Thoughtful Thursday: Re-Think Your Drink


Happy Thursday Everyone! I always find it amazing how many people don’t drink water on a daily basis. Rather than water, their diets are filled with soda, juice, and alcohol. Everyday at work I walk by a poster that challenges the public to “re-think your drink”. It breaks down the amount of sugar contained in drinks such as soda, juice, and energy drinks. They are all in a race along a path, and down at the bottom near the finish line is the water bottle. Not only is water good for your muscles and blood flow, but it contains no sugar. So the next time you think of grabbing that soda, consider water instead. Re-think your drink and your body will thank you for it later.

Love. Live. Well & Fit.

Wellness Wednesday: Finding Balance


For me wellness coaching has never been just personal training people physically, but to help them spiritually, physically, and making healthier eating choices. My inspiration today actually came from a model of a life balance wheel.Life Wheel  Becoming more physical fit starts on the inner body and then translates to the outside body.

Try this, rate yourself from 1 to 10 (10 being the highest) on the three areas I just mentioned. Spiritual Health, Physical Activity, and Personal Diet. How satisfied are you in these 3 areas of your life? It is ok not to be where you want to be right now, and if you are at an 8 or 9 in a category then great! If your numbers are low all around then that just means you have some goals to accomplish.

Now go back with a red pen and circle where you want to be. Self analysis can lead to change. You just have to want it bad enough. No one is going to have perfect 10’s in all 3 areas, but we can try and get close. If we can step back and take an honest look at ourselves to see what we need to improve on that is a major step in itself.

No better time than now to start a new beginning. The future is always bright! I hope this blesses someone tonight.

Love. Live. Well & Fit.

Tackle Your Tuesday: 2 Is Not A Crowd

workout buddy


Smile it’s Tuesday! My insight to tackle your fitness endeavors today?… Get a partner. Most of the time people rely on their own “spark” to start exercising, but let’s be honest, that doesn’t always work. According to a study done by the University of Pennsylvania exercising with a partner improves your weight loss results (2011). You both are held accountable for the goals you want to reach. Why do you think people get personal trainers?  Sometimes motivation needs inspiration. A good workout partner will definitely fuel you to go further than you ever thought you could go. Good luck and happy exercising!

Love. Live. Well & Fit.


Out of Town & Working Out

Vegas Workout

This weekend I left town and headed to Las Vegas for my sisters birthday celebration. Just because I was out of town was not an excuse not to work out. My sister and I headed out around 8:30am to take a run/walk down the strip. We were staying at the Palms, and if anyone knows Las Vegas, you have to travel over a bridge and then down a very long side walk to get to the strip from there. It was quite the run, but I was grateful because the strip has so many opportunities to exercise. We did lunges up stairs and across bridges near City Center. We did drills and sprints in front of the Bellagio, and the incline over the bridge leading to the strip was a real thigh burner. It was just what we needed to get the day going. The best part is you forgot you were working out because of all the sites!

So my tip: Just because you leave town doesn't mean you still can't get down! Go workout!

Love. Live. Well & Fit.

Motivational Monday: Self Confidence


Happy Monday Everyone. At times people can come and try to break you down. The person breaking you down might even be yourself. You look in the mirror and don’t like what you see. If only those jeans fit better… If only I was prettier… Healthier…

Every decision of change begins with a thought but it is up to you to turn it into an action. In between that time you can develop that thought into the confidence you need to move forward. Exercise has not always been easy for me; especially when I was running track and field.  At times I wanted to quit and hide. I tried making excuses, but my heart always brought me back to it. Once I put all the doubt aside and trained the way I was meant to I saw results. Positive results that turned into confidence. You can fulfill your fitness dreams, and become that person you have always wanted to be. Turn that thought into confidence and that confidence into action. You will succeed!

I hope this blesses someone today.


Love. Live. Well & Fit


10 Week Fitness Challenge: And the first winner is…

10 wk challenge-Lesha

Well my coworkers are officially two weeks into their 10 week fitness challenge, and today was weigh in day.

… And the winner is…


I am so proud of my coworker Lesha for losing 10 pounds in her first 2 weeks!!! Congrats definitely goes to her. Her weight lost strategy was to just changed her diet. She eats fresh fruits and veggies everyday, and uses steamed veggies when eating lunch or dinner. Her meats include fish and chicken, and she makes homemade protein shakes in the morning to get her going. In regards to her physical fitness she has been taking daily walks. Her wellness tips include eliminating too many sugars in her diet, and maintaining a positive attitude through it all.

Kudos to you Lesha! Keep up the good work and who knows how much you’ll lose next time.

Love. Live. Well & Fit.

Thrive Across America



Sorry everyone. My computer has been acting a little funny lately so I have not been able to make my daily post, but I am back now. My coworkers and I recently participated in a county wide fitness campaign called “Thrive Across America”. It was conducted through Kaiser Permanente, but everyone was able to participate if they chose. The campaign involved logging your physical activity, fitness tips, daily topics, and healthy recipes. As you logged your activity the computer would move you across America taking you to different wildlife and national parks. It was great daily motivation. I uncovered some facts about our country and all the beauty it has to offer, and I tried a recipe or two also. This campaign is a wonderful way to get people moving, and the interactive map kept me wanting to record in my physical activity log. Overall a creative and positive experience.

Love. Live. Well & Fit.


Tackle Your Tuesday: Do It Today!


Happy Tuesday Everyone! Are you a procrastinator? Especially in your fitness life? I think we all have fallen victim to procrastination more than once in our life. “Oh I’ll begin that workout regime tomorrow.” But is tomorrow really promised to anyone? You can start today! Weigh these options, the benefits of regular physical activity include weight control, improving your mood, boosting your energy, and even improving your sleep.

So don’t be a procrastinator. You can do it today, and sleep better tonight. 🙂

Motivational Monday: Challenges

mlk day

Happy Monday everyone and happy Dr. Martin Luther King Jr. Day! The majority of my day was spent in the dental office getting some work done. I usually despise going to the dentist, but you cannot block the inevitable. I kept reminding myself that this is only one day out of my life. It is just another obstacle in my life that will pass.

Challenges come to make us stronger. I am the woman I am today because of the challenges that I have overcome. Some are for a short period of time, and some stay for a whole season, but I come out better at the end. This MLK day it is important to remember whatever you go through to always believe in yourself. Yeah you may get down, or cry, and even scream, but that is part of the process. Don’t get so low in your emotions that you cannot pull yourself out of the ditch. I am blessed to know that the sacrifices made by Dr. King and my ancestors are why I can have this blog and speak my mind. A freedom they did not always have. The challenges they faced opened doors for a better today. As a country we have come a long way, but we still have a long journey ahead of us. I hope your challenges make you stronger, and if you are going through something right now remember to allow yourself to feel those emotions that make you uncomfortable, pray about it, and move forward.

Happy Motivational Monday!

Love. Live. Well & Fit.