Thoughtful Thursday: How Would You Ever Know?

Happy Thursday Everyone. Wellness Wednesday was missed this week due to my sister’s birthday dinner, but I am back and ready to write.

I am beyond happy that I decided to start this fitness business venture of mine. Whether I am helping to inspire people on my blog, social media, or in person, I know that you out there are paying attention. It is all very humbling. Today I had a great workout with a new client of mine. I am looking forward to helping her reach her goals in becoming more healthy. I always feel relieved that I even started this blog. I can be a very analytical person at times. I look at everything from all angles before starting something. Yes I was scared and nervous, wondering if my audience would respond, but I am so glad that I did it. I know I am not the only one that feels this way. I really wanted to get you thinking today about your goals and the path that you are walking on. How will you ever know all you want to be or what you could be if you don’t start now?

Love. Live. Well & Fit.


Tackle Your Tuesday: Out There And Running

Happy Tuesday Everyone! I have to say I have really been tackling all my days. I am so happy just to be out in this beautiful weather and running. I love it. I think I have finally found the balance that is good for me. Now all I have to do is to pick a 5k to run in this fall! I have to admit I haven’t always had it altogether. I always had days set aside to exercise, but I was going about it all wrong. I would come home cook, clean, get my daughters ready for bed, blog, and then exercise at home. It just wasn’t working. Now I have found a local park that is perfect for my needs. The playground is in the center, and there is a path around it. It is simple. The girls play and I workout. I know it sounds small, but it has really changed and charged up my game.

It can be so easy to get stuck in our routine that we don’t know how much it is taking out of us. So I ask you what do you do to set your routine free? How do you let go and get out there and run?

Live. Love. Well & Fit.

Fit For Thought:
If you are a just beginning to run try this. Jog for 1 minute and walk 2 minutes. Gradually build up your running regiment. Don’t do too much a end up hurt.

…Also I’d like to give a special shout out to my sister Tamara! It is her birthday today, and she is a fellow fitness lover like me! I love you sissy! Stay Well & Fit!

Motivational Monday: A Day Of Remembrance

memorial day
Happy Monday Everyone and Happy Memorial Day! In honor of it being a national day of remembrance I would like to take the time to thank those who serve for our country everyday to keep us safe. I have had two cousins serve in the military, and I can’t imagine it being an easy decision to make. I am blessed that they both came back safely and with a sound mind.

The best thing about today is that we can reflect on those challenges we have been through. We can also take the time to remember why we started on certain paths. It is important to remember why we started our goals in the first place. You may not have gone to the military, but there is a reason you chose the path that you are on. Don’t quit. Keep going. Remember all the things you have been through to be better today. I hope everyone had a blessed day!

Live. Love. Well & Fit.

My workout today was awesome. Did you workout today?

Wellness Wednesday: Take Some Pressure Off


Happy Wellness Wednesday to you all. It is funny I have trained a lot of people over the years and one thing remains essential to losing weight or becoming a better athlete and that is decreasing stress. Pressure to eat a certain way or train a certain way can all result in underlying stress that quite frankly we don’t need. I have always said that wellness starts on the inside. You can have the best diet or exercise routine in the world, and yes you may see the pounds fly off. It is possible that you make become faster and stronger, but what have you gained if you are still miserable on the inside. Encouragement from others can be great, but sometimes pressure from outside sources is not always the best. Find what works for you, and if you are working with a trainer or physician, make sure you voice your opinion on what your likes and dislikes are. It is common to become frustrated while on this journey to wellness, but trust me it will all be worth it in the end. Take some of the pressure of yourself. Make it a joyful journey, not a stressful one.

Live. Love. Well & Fit.

Tackle Your Tuesday: Spring Cleaning


Hi everyone! I found a wonderful post about clearing out the clutter and getting organized for the spring. With summer around the corner they suggest they that tidying up a bit will help to clear mental, emotional, as well as physical well being. Enjoy…




Spic and span

Tidying up your home clears away not only physical debris, but also mental, emotional, and spiritual clutter. With a place for everything and everything in its place, you can focus your energy on work, hobbies, exercise, and rest—vital components of your overall well-being:

  • Bulldoze the floors. Loose objects are a risk for injury. Plus, if you can’t find your running shoes, you’re not going to the gym. Organize loose items into one of three locations: the trash, a give-away box, or their original storage place. If you don’t already have one, create a space dedicated to your workout gear.

  • Pare down your closet. If you haven’t worn it in a year, ditch it, say organizational experts. Maybe you’re saving your favorite pair of pants for after you drop five pounds, but you’re better off trading them in at a thrift store for a pair that you feel great in at your current weight—this will help keep you positive and working toward your goals. Then, when you lose the weight, reward yourself by springing for a brand new pair.

  • Take an objective approach. Consider asking a friend to help you decide which things you should keep and which to let go. If something has sentimental value, but you have no real use for it, take a picture of that item, but donate the actual item to charity. Letting go of sentimental attachments can make more room for clarity, productivity, and peace.

Live. Love. Well & Fit.




I Tackled My Tuesday by doing some stairs (For the first time in a long time)!


Motivational Monnday: Open Your Potential To A Better Life.

Happy Monday Everyone! I hope everyone is having a great day thus far. I just wanted to encourage you today to open up your potential to a better life. Many times we can let certain circumstances be the excuse of why were aren’t living a better life. I have the daily opportunity to help steer teenagers in the right direction to try and live a better life. The line of work I’m in not only helps my clients, but helps me as well. Certain situations make me realize how blessed I am to be able to do the work I do, but it also reminds me of all the support and love I have from my family and friends. Even though it may not seem like it sometimes, I always have people in my corner cheering me on. People that are ready to provide a kind word or encouragement when I need it. It is never too late to open up your door and step into the life you really deserve. If you need guidance I advise you to pray about it. Listen to God, and with you faith move on it. Whether it be your health, your finances, or even a project you have yet to complete, you can still reach all your goals. Go for it! You can do it!
Remember the race is not given to the swift or the strong, it is given to the one who endures till the end…

Live. Love. Well & Fit.

Thoughtful Thursday: We Are Made For Greatness


Happy Thursday Everyone. I was kind of in a ditch yesterday. I didn’t know what to write, and unfortunately Wellness Wednesday ended up passing me by. If feels like I have turned a new leaf today. I am happy to report that I took my first steps in my 5k training journey. I brought my workout clothes and a positive attitude then went to the track to workout. The heat and cool winds mixed together had me totally focused. It reminded me of my days spent on the track in the late afternoon. I felt so grateful and blessed to be enjoying this beautiful day that God had given me.

The bible says in Ephesians 2:10, “For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.” God has created us for greatness that we should walk in it. That is exactly how I felt out on the track this afternoon. My mind was free and God’s greatness was surrounding me. I don’t know if you have ever experienced a moment like this, but I encourage you to get out of the gym or off your treadmill at home and find your greatness. You were meant for it.

I hope this blesses someone today.

Live. Love. Well & Fit.

Tackle Your Tuesday: Finding Your Way


Happy Tuesday Everyone. I am kind of at a lost for words to some extent. I have been busy with well… life, and I have to confess my workouts have been a bit inconsistent. Now that it is warmer I really feel the urge to run. I also want to begin training for my fall 5k. I guess I will always be a track girl when it comes down to it. Most people would say just run, but I have always been the type of person to write out a plan before I actually act on it. It is hard to juggle working, being a mom, being a wife, and continuing a business. It is just easier for me to figure out my workouts by writing them on paper. That way I feel obligated to stick to my commitment. This process helps me to find my way.

What helps you when life gets too busy? Are you one to just act and think later, or do you plan out your next move like me? How do you settle your uneasy thoughts and focus on your goal? How do you find your way?

Live. Love. Well & Fit.

Motivational Monday: A Mother’s Motivation


Happy Monday Everyone! In honor of yesterday being Mothers Day I thought I would share a glimpse of one of my motivators, my mom.

Last year I was considering whether or not to begin Well & Fit Coaching as a business. I always had the idea in my mind. I knew I wanted to help people in health and fitness, but to be honest I was a little scared to take the first steps to do it. Then I had a conversation with my mom. She said and I quote, “You and your father always have these great ideas, but never do anything with them.” Now before you jump to conclusion and on her “harsh” comment, by no means was it meant in a negative way. It was more of an encouragement tool to let me know that she believes in me and my dreams.

mommy and me

My mother has always been there for me. Through the highs and the lows. She inspires me and teaches me almost everyday. Not to mention she is a great workout buddy. I always say, “Great mothers make great mothers,” and I hope that I can follow in her footsteps as an example for my girls.

If you have an inspirational mother let me know. How has your mother’s motivation helped you in life?

Live. Love. Well & Fit.

Wellness Wednesday: The Happy Helper


Happy Hump Day Everyone! Did you know that exercise releases endorphins? Of course you did!… But did you also know that there are foods that can help increase you happy also. I saw this article of six happy foods that increase your mood and thought I would share it. The list includes dark chocolate, greek yogurt, walnuts, salmon, bananas, and turkey. I this particular article very information, and I actually learned some things that I never knew before. So the next time you eat any of these foods take notice, you just may feel a change in your mood thanks to endorphins… the happy helper. Enjoy.

Live. Love. Well & Fit.

A Daily Dose of Endorphins: Six Happy Foods to Boost Your Surly Mood

Editor Post | November 22, 2013 | 0 Comments

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By Leslie Kramer

It’s true–You can’t buy happiness. But you can definitely walk down to the supermarket and buy some super food that can raise your spirits and give you an instant dose of happiness! Here is a list of foods that not only taste good, but are also healthy and give a natural boost to your happy hormones!

Dark Chocolate

Yes, as you guessed, dark chocolate in undoubtedly the ultimate comfort food making millions happy across the globe. Dark chocolate contains high levels of phenylalanine which is known to be an effective anti-depressant since it enhances the production of mood-elevating chemicals such as serotonin and dopamine in the brain. It also creates phenylethylamine (PEA) – the same chemical your brain creates when you feel like you’re falling in love, and encourages your brain to release endorphins, making you feel happier. What’s more, dark chocolate is also high in vitamin and minerals such as potassium, copper, magnesium, and iron that boost your health. Do you need any more excuses to gorge on your favorite dark chocolate bar?

Greek Yogurt

Want to have a happy day? Sure. How about a few scoops of Greek yogurt to give you your daily dose of happiness? Yes, Greek yogurt is known to be packed with more calcium than you can find in regular yogurt or even milk! Besides, Greek yogurt also has double the protein amount and half the sugar content of plain yogurt, so that’s another reason which makes it the best yogurt ever. A proper calcium and protein level is also known to help the brain release feel-good neurotransmitters that boost your mood and make you feel happier. Irritability, anxiety, and depression are known to be caused by low levels of calcium. So the next time you feel nervous, irritable, or agitated, you know a bowl of delicious Greek yogurt can fix you up.


If there are any nuts you should be reaching out to for a boost of happiness, it’s got to be walnuts. Yes, that’s right, crunching on a handful of walnuts will give your mood a boost. Walnuts are known to be packed with Omega-3 fatty acids which have the ability to raise your spirits and leave you feeling chipper. Omega-3 fatty acids can also help you ease anger and boost your happiness levels. Walnuts are also known to be a good source of vitamin B6, tryptophan, and folate (vitamin B9) which helps fight depression. It has also been proved that walnuts are good for healthy bones and teeth, and promote the function of insulin in the body. If that wasn’t enough, research has shown that walnuts contain antioxidants that boost neural connections, enhance memory, and improve puzzle-solving abilities as well as math skills. So the next time you’re trying to solve a difficult Sudoku, crunching on walnuts might help!


Don’t go searching for happiness; fish for it! Yes, you heard it right. Believe it or not, eating salmon at least once a week can be a great source of development of the brain and the nervous system. Salmon is a heart-healthy fish that is known to be packed with omega-3 fatty acids, vitamin D, as well as vitamin B12. Research has shown that omega-3 fatty acids lower blood pressure and cholesterol, fight depression, enhance memory, and improve focus. Salmon contains nutrients that increase the levels of feel-good neurotransmitters in the brain – perfect for individuals suffering from depression. Whether you have it baked, boiled, grilled, in a salad, or even with rice or pasta, salmon is great for an added boost of serotonin.


Yes, this list also has a super food that can make fruit lovers happy. Perhaps one of the handiest fruits to eat while commuting, working, or even at home as a snack or dessert, a banana is a great way to kickstart your day. Bananas are packed with a host of minerals, amino acids and vitamins such as potassium, tryptophan, B vitamins, phosphorous, fiber, iron, and magnesium. These work great for energy, digestion, depression, anxiety, development of the nervous system, stress, and mood-elevation. The vitamin B6 releases neurotransmitters such as dopamine and serotonin in the brain that reduce the symptoms of depression.


Don’t fancy eating salmon for happiness? No problem, try turkey! Yes, you needn’t wait till Christmas or thanksgiving to eat turkey. Turkey and chicken are known to be a rich source of tryptophan, a vital nutrient that is essential for the production of serotonin which is a mood-enhancing neurotransmitter. Also known as the “feel-good” hormone, serotonin contributes majorly towards the happiness factor. Turkey is also known to contain another amino acid called tyrosine which helps combat symptoms of depression and stress. Need more reasons to gorge on a turkey breast?