Fit Friday: Rain And A Little Cardio

fit friday


Happy Friday Everyone! Well California finally got its rain, and boy is it coming down. That is ok though. I still went and got my workout in. I love the Fridays that I am off. I get time to myself just to sit and relax. It is a great time to watch a movie, read, or work on my business. I’m kind of glad it rained today. How do you spend your rainy days, and what do you do in regards to exercise when you are more than likely will stay inside?

Live. Love. Well & Fit.


Thoughtful Thursday: Think Before You Lift

lifting weights

There’s a saying, “Cardio make you look good with your clothes on, weight lifting makes you look good with your clothes off.” I believe this to be true. The benefits of gaining lean and natural muscles include increased strength and energy. You will also burn more calories, and of course look better. A lot of people go to the gym with the intent of doing a little cardio then lifting weights, but I have observed that majority of my fellow gym mates aren’t lifting properly. Here are the basics that everyone should know about lifting weights.

1. Pick the right weight.

I know you want to impress those around you, but picking a heavier weight is not benefiting you in any weight. Heavier weight with wrong technique only puts you that much closer to a strain muscle or a pulled muscle.

2. Breathe.

As you lift remember to breath. DON’T HOLD YOU BREATH! Let the oxygen flow to your muscles so you can complete the exercise. More blood flow will allow for more flexibility.

3. Keep your abs engaged.

So much strength comes from you core. Engaged those abs for stability and to help draw those weights closer to your body.

4. Lift with your legs, not with your back.

This is probably the oldest advice in the book. Some of the largest muscles in your body are in your legs, so use them! Squat properly (like your sitting in a chair) don’t bend. The muscles in our back support us everyday non stop. Give them a break and use your legs.

5. Stay under control.

When lifting remember to take your time. Lifting fast and uncontrollably will cause muscle tears, and our bodies never fully recover. Scarred tissue will be replace instead of muscle, so be smart and lift steady.

Don’t be intimidated by weight lifting at the gym. If you need help just ask. I’m pretty sure the staff at your local fitness center a eager to help you. Take these tips and go get your lift on!

Fit For Thought:


Live. Love. Well & Fit.


Wellness Wednesday: Mental Toughness


Are you a winner or a loser? Do you give in often or are you discipline? In many of my posts I always place great emphasis on the mental aspect of fitness. I’m pretty sure you have heard me say, “It all starts on the inside” or “Having confidence is the key”. Well it is.

America is know for it’s bigger than life athletes, bulky cars, and their large people! It is no mystery that more than half of adults in America are overweight. You ask why? Well I believe a lot of it is contributed to a lack of discipline. You may have gone through a hard time in your life and gain a little weight, but more and more you don’t recover out of that slump. Then you look 5 or 10 years down the line and you have gained more pounds and it is hard to even recognize yourself anymore. We have learned to take the “easy” way out, and that has led to the down fall of the fitness in America.

It won’t be easy, but it will be worth it. Here are a few hints to make little changes down a better and healthier path.

1. Visual yourself healthier.

My Dad always would tell us, “If you can believe it, you can achieve it.” Visualization is a very powerful thing. You can vision yourself winning millions of dollars, can’t you? Then visualize a better you!

2. Speak positive thoughts to yourself.

It seems like every positive thought is somehow followed by a negative one. As a Christian I believe that you should never let the enemy conquer your thoughts. When negative thoughts come in, open your mouth and speak them out with positivity.

3. Avoid temptation situations at all cost.

You know those things that will cause you to start in a downward spin. Remove yourself from those situations before you give into them.

4. Surround yourself with people who have similar goals.

One of our worst enemies can be the people we allow around us. I find it encouraging to seek out those who may have the same goals as you. They understand you, and may even have more tips to help you out of your ditch.

So are you going to give in or are you going to be discipline? Ultimately the decision is up to you! I hope this blesses someone today. Happy Wellness Wednesday all you mentally tough people!


Tackle Your Tuesday: What’s Your Weakness?


I have a confession to make… I absolutely love snickers candy bars and Popeyes! I could probably eat them almost everyday if I could! I don’t know a person on the planet that does not have one guilty pleasure, and I have two! I know horrible, but with that said… what is your weakness?

I’ve never been one to believe in “diets”. Quick fix schemes pertaining to fitness and food don’t rub me the right way. It is important to identify your weakness and not let it run you. For myself I can enjoy a meal at Popeyes or a Snickers candy bar every now in then because I do it in moderation. “Everything in moderation”, I always say. It’s simple.

1. Never eat till you’re full:

No one likes a tight tummy(Unless you have a six pack of course), so stop when your appetite is satisfied.

2. Everything in moderation:

It is not a crime to have a piece of cake. If you love sweets or whatever your weakness is, don’t deprive yourself. Cut down the serving size and frequency and enjoy yourself every now and then.

3. Exercise:

That body fat is not going to burn itself. Exercise daily and don’t forget to include resistance. Lean muscle allows you to burn calories even while you are sitting on the couch or at your desk.

4. Include a variety of food:

Make is a goal to love or at least like it all. Incorporate all the food groups from sweets to veggies. Try something new. If you are on the go, make it a point to try the healthy options on the menu. You’ll probably be surprised! More and more I am doing this and the food is more flavorful than you might think.  

Although my weakness is Snickers and Popeyes, they do not dominate my life. Find out your weakness and tackle it with my helpful tips! I hope everyone had a great day!

Live. Love. Well & Fit.

Motivational Monday: Are You Tired Too?


I know… I know. Tired and motivation may not be the best pair, but it is something that needs to be address because hey well all get tired. Maybe I can motivate you to be more actively aware of some methods to help you in your state of droopiness. Here is my advice on the best things you can do to relax and recharge.

1. Turn off the electric!


Get rid of all technology that may distract you. Phones, computers, tablets, radios, television, etc. Most of the time our brains are over stimulated do to this constant world of interaction that we live in. You can really begin to rest when you turn it all off.

2.Get Cozy.


Find a spot you know you can actually rest comfortably. I find myself trying to fall asleep on the couch or in a recliner, but I can never really doze off the way I want to. It’s ok to take a nap in your own bed. That’s what it is for after all! We fall asleep where we feel safe, warm, and relaxed.

3. Set the Mood.


It’s funny. I am always telling my girls this. When nap time comes around for them I will say turn off everything, close the blinds, and relax. I have discovered that in something so simple as closing the blinds will help them feel more at ease and help them stay asleep until they are recharged.

Go ahead and try some of my helpful tips to battle your fight against tiredness. I know they have never failed me, and remember naps aren’t bad. It doesn’t mean you lazy or a slacker. It just means you are listening to your body and when it needs to rest, it needs to rest. I hope this helps you to conquer your tiredness. Now it’s late and I am going to go to sleep. Happy Motivational Monday Everyone!

Live. Love. Well & Fit.

Fit Friday: Let’s Get That Booty Moving

Happy Friday Everyone, and thank God it’s Friday for sure! I thought I would share my favorite exercises to “get your booties moving” this Friday.

I find it funny how the media has now placed such a huge emphasis on women and their butts. From the small screen to the big screen there seems to be an obsession with our rear ends. When people go to the gym, the majority of their time is spent on cardio and abs, but what about the butt? We use this muscle everyday to walk and to run. It is included in exercises such as squats and lunges, but it can be isolated. Here are some of my favorite booty exercises:

1. Donkey Kicks/Glute Kickbacks

donkey kicks

2. Fire hydrants


3. One Leg Hurdle Rotation


Try any of these 3 sets of 25 (each leg) and you are sure to get a back side workout like no other. I hope you enjoy this butt-iful workout!

Live. Love. Well & Fit.

10 Week Fitness Challenge: 3rd Weigh In Winner!


Happy Thursday Everyone. Well I am back with an update for my coworkers and their 10 week fitness challenge. This is the third time in which they are weighing in. I am very please to announce Anne “Dodge It” Dodson!  as the winner! Congratulations Anne.
In the past two weeks Anne has lost 5.5 pounds, putting her well in front of the other competitors. She is losing the pounds due to a total change in her diet. She sticks with proteins and veggies. She said, and I quote, “Stay away from the white stuff!” She is staying away from the color white foods such as bread, sugar, rice, and flour. As for physical fitness, she likes to go on brisk walks, and she does lots of sit-ups. In addition, next week, she is going to begin running stairs. Whoo hoo! Go Anne! Her  goal for next time is to lose at least the same amount she lost this time around or more, and her fitness tip is simple… Pray hard!

With that I don’t think there is much more to say. I wish all the ladies well in the next coming weeks. There are only two weigh ins left. Let’s crank it up ladies! Go team!

Fit For Thought:

1 Corinthians 6:19-20 ESV

Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body

Live. Love. Well & Fit.

Wellness Wednesday: Games That Make You Move


It’s “Hump Daaaayyyy” and my sister in law’s birthday, so my family and I headed over to Dave and Busters for dinner and games. It is wonderful that I have such an active family. From my husband to my children. Yes that’s right even my children know how to move. Going out for a family dinner is no reason not to get your bodies moving. I learned tonight that Dave and Busters has quite the spread of active games. There was football, soccer, basketball, dancing, and a game called Speed of Light that requires a ton of hand-eye coordination. Not only are they fun but they get your heart rate going faster too! So the next time you are out with your family search for those “Games that make you move”.
dance machine

Live. Love. Well & Fit.


Track and Field in the Winter Olympics

As I was watching the Winter Olympics tonight I was so excited to see some familiar faces. Lauryn Williams and Lolo Jones were on the screen bobsledding! I turned into an instant fanatic! I called my husband and I called my parents. This is history in the making! Only one other person has earned two gold medals in the summer and Winter Olympics, and Lauryn Williams is on the fast track to do it! As a former track and field athlete my hat goes off to these women. Here’s to track and field and bobsledding!… And GO USA!

Lauryn Williams
Lolo Jones

Tackle Your Tuesday: Beautiful


What do you see when you look in the mirror in the morning? I know that beauty comes from the inside, but do you? I get a little frustrated when people define fitness as a bunch of skinny females or “super buff” males, but it is not that at all. It is about becoming a healthier you. You can be thin or muscular, but what do you fell on the inside? A little fat is ok. After all every one needs a bare minimum to actually live (10-15% for women and 2-5% for men). Let’s stop aiming for the “skinny” and start striving for the “healthy”.

Be beautiful inside and out.

Fit For Thought:

“People often say that beauty is in the eye of the beholder, and I say that the most liberating thing about beauty is realizing you are the beholder.” -Selma Hayek

healthy women

Live. Love. Well & Fit.