Motivational Monday: The 5 Characters of Fitness – The Shy Beast


Happy Monday Everyone! This week I was inspired by the famous book The 5 Languages of Love. I started wondering… Well what are the 5 characters of fitness? After a long discussion with my husband we came up with the perfect five, and I will be covering them this week on my blog. So you ask what is the first character of fitness? The Shy Beast

The Shy Beast is the person you never expect coming. They walk around the track, football field, pool, etc. just waiting to strike. You would never expect all of greatness they display. They may not have been the best naturally, but the will work the hardest to get to the top.

The first person that came to mind for me would have to be my friend Vanessa Jones. In high school she always showed potential for greatness, and as my father took her under his wing, she grew to be better and better. I watched her every week workout with so much heart and dedication. Now she is a successful student/athlete at USC. I love her because she is never the one to boast, but she is always calm and reserved on the outside before the race. Although on the inside I can tell something was brewing. She truly is a beast on the track.

The best thing about a shy beast is they may be quiet, but once in motion there is no stopping them. Are you a shy beast?… If not, stay tuned for tomorrow as the 5 characters continue!

Live. Love. Well & Ft.



Thoughtful Thursday: Just Thankful


There is not a lot I really want to say today. I am just very thankful to God for everything in my life. My husband, my children, my family and friends, I am thankful for them all. I feel blessed just to be living and taking steps to do what I love on a full time basis. I am happy to be helping and encouraging people daily, and whatever happens I know that I tried. I may not help change the world over night, but I am thankful for all of you out there that continue to listen a support what I am trying to do with Well & Fit Coaching.


Thank You.

Live. Love. Well & Fit.

Wellness Wednesday: Nothing Like A Home Cooked Meal

family dinner

Happy Hump Day Everyone! Lately I have been guilty of eating out way too much. My schedule has been busy with work, planning, exercising, and a ton of other things, so the quickest thing to do is just to grab a bite to eat. Although I do try to pick healthier choices on the menu it just begins to get boring. There truly is nothing like a home cooked meal. There are so many benefits to eating at home.

1. You will always know what is going into your food:

When I cook at home I am able to use fresh ingredients. My vegetables, meats, and my herbs and spices are usually fresh from the market. Eating at home allows you to control this aspect.

2. It puts money back into your pocket:

I know a lot of places have dollar menus or incentives to get you through their drive thru, but in the end your wallet and your health will pay for it. If the average combo is $6.99 multiply that by a family of four or more and your pocket will have quite the night out.

3. You can try new things:

I love to turn on the food network or visit their website for new recipes. Cooking at home allows your inner chef to shine through. My favorite new thing to cook is a chicken, sausage, and kidney bean stew that I saw on the food network. It is packed with onions, celery, jalapeno peppers, and garlic. The flavor is out of this world and my family enjoys it too!

In the end. It is all about balance. I know life is busy, but a little goes a long way. Make the time to prepare your food at home. You’ll thank me later. 😉

Live. Love. Well & Fit.


I Just Had To Share!

I loved this post today and felt the need to share it. This post comes from Kaiser Permanente’s Thrive Across America Campaign. The title is Setting a Positive Example. Sometimes it is not always about giving people advice, it is about setting an example by the way you are living your life. Read and Enjoy.

Live. Love. Well & Fit.


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Setting a positive example

While making efforts to improve your own health, you naturally become more aware of other people’s choices. While you may have the urge to share some health tips, it’s probably best to keep your mouth closed. Unsolicited health advice, although well-intentioned, can sound more like criticism.

Instead, set a healthy example for friends and family members:

  • Bring a healthful dish. The next time you get together, bring a delicious, healthful dish to share.

  • Invite them over. Have loved ones over for a meal that shows how good healthy food can taste.

  • Ask them to join you. If you’re going for a weekend hike or bike ride, get a family member or friend to join you, or schedule a walk or time at the gym together. Remember to go at their pace: even if you have to reduce the intensity of your own workout, you’ll enjoy knowing you’re helping someone you care about get fit.

When you let loved ones see your healthy habits in action—and when they see the positive results you’re experiencing—they’re more likely to get motivated and make lifestyle changes themselves.

    County of Riverside

Tackle Your Tuesday: Distractions


Happy Tuesday Everyone! My advice today to “Tackle Your Tuesday,” filter your distractions. Just like the picture above, we lose sight of our whole focus when distractions occur. I know that everyday is a constant battle, even for me.
Let’s be honest, distractions are never going to go away. There will never be enough hours in the day. There will never be a “perfect” time, and lets face it, no one is getting younger. Facebook will be there. Twitter will be there. Blogging will be there. That one coworker that irritates you, they will be there. There will never be a perfect time, perfect day, or perfect situation to begin whatever is deeply rooted in you. The way to overcome is to filter your life. People, social media, television, and radio. It is all there as a distraction. Now I am not saying to stop doing those things all together, but you have to try and find a balance. Watching others live their dreams is no way to live. Why don’t you join me and begin to live your dreams. Filter the distractions and concentrate the dream, and I hope you had a blessed Tuesday.

Live. Love. Well & Fit.

Motivational Monday: Inspiration Comes From Anywhere


Hi everyone, and happy Monday! I love how inspiration can come from anywhere in life. My children have always been a great inspiration to me, but lately it seems that they have been giving me that extra push that I need to get through. Last Monday they even exercised with me. It was like I had my very own family fitness class! This morning while riding in the car I asked my 6 year old what advice she would give to kids about exercising and having fun. Her response was, “You can run and have fun, and don’t worry if you get sweaty, you can take a shower after!” There was not much I could say after that! Go get sweaty everyone, and don’t forget to take a shower when you’re done! 🙂


So it’s true. Inspiration can come from anywhere, and mine just happened to come from my back seat. I love my husband and my children.They are always my motivation to be better and to live better, and I pray that I do the same for them. Whether your inspiration comes from the inside, a person, or a particular goal, when you find it never let go.

Live. Love. Well & Fit.