Thoughtful Thursday: Creative Space


Howdy ya’ll, and I hope you all had a wonderful Thursday! I spent a good part of my day watching last season of the show Fixer Upper on HGTV (explains my country greeting). I really enjoyed watching The Gaines family turn old homes into priceless gems. In every detail, it was done with love. I found joy in watching Chip and Joanna interact with each other, and I was even more impressed that they were living out their dreams with four kids!

You know being a new mommy again isn’t always easy, especially with two other children running around, but it is worth every moment. I applaud those that have more children than me because it definitely requires patience and grace, and even though I love it, I love those times like tonight I can just be me. I find my creative space in writing and running. I ran this morning, and now I’m writing tonight. This time is precious to me. To reflect and listen to my own thoughts. Where I want to go. What I want to do next. Planning for the goals I want to reach next. I took a snap shot tonight from Joanna’s instagram for inspiration. It looked like a place of focus. Where she could just be. I find this kind of space to be helpful to everyone. It could be at a desk, at the kitchen counter, or even in your bed. You too can find your creative space. You just have to take the time to listen. It is part of your wellness. Your peace.
Find your creative space.

I hope this helps someone tonight. Be well everyone, and goodnight.

Live.🌿 Love. 💖 Well & Fit. 💪

From today’s workout: I reach my step goal before the morning was even over!



Wellness Wednesday: VITAMINS!


Did you take your vitamins today? Well we made it through another hump day! Today was my baby’s first time getting shots. It’s never a pleasant experience, but it must be done. While speaking with the doctor he insisted that I continue to give my son a daily multivitamin  (in liquid form of course.) In fact he strongly recommended that we all need a daily multivitamin. Me being anemic, I already take a daily multivitamin plus iron and B6. I know it is good for me because if I forget to take them I can definitely feel the difference.

As a mother, wife, and business woman, I am always on the go. I’m pretty sure that most of our lives are full of busy activities,  and who has time to eat all their daily nutritional servings. To be honest I don’t. I try to have a balanced diet, but I’m not naive that I am probably lacking some nutrients. More and more I see people young and old taking vitamins. We are just lucky to have available what we are lacking. I would encourage you just like my son’s pediatrician said today. Get some vitamins!  Your body will thank you for it later!  Be well.

Live.🌿 Love. 💖 Well & Fit. 💪

Picture below of my munchkins and a little Halloween fun.


Motivationl Monday: Prevention


Hi everyone! Happy Monday! Today I had the joy of going into work for a celebration Health Education Week. My coworkers and I were being honored for the service that we provide to the community. The wonderful thing about being a health educator is that I have the opportunity to impact health before the sickness actually occurs. I do what I do to prevent infant death and help African American women live a healthier life. I love what I do, but being able to write in this blog is just another way to help with prevention. Well & Fit Coaching is another way I get to help people from all over in their health and fitness journeys.

I chose to specialize in health and fitness promotion for a reason. I want to help people be good to their body. If you are good to your body, your body will be good to you. Education plus motivation is a powerful tool. My director of public health always says, “Physical health and mental health work hand in hand”. It is true! For every element whether it be exercising, coping with chronic disease, or eating well, there is always an emotional connection that comes along the way. With that said, I will continue to do my best to bring you information and inspiration for you to live the best life you possible can. Let’s prevent the worst by being our best. Be well everyone, and I am happy to serve you as a health educator.

Live. Love. Well & Fit.

Picture from today’s workout


FAITH: Fears And Insecurities Turned into Hope


This journey I’m on scares the crap out of me
Leaves me feeling overwhelmed and weak
How can I do it all, I say…
Being wife, mommy, and so much more trying to find a way
Sometimes I think lack and not gains
I do my best to let my face show no pain
Because I am trying to inspire
I am trying to bless
And you never know who’s watching looking to you for hope in their mess
Ahhh but then there’s FAITH
That outstanding undeniable FAITH
that touches to my soul
Constantly with me making sure I hit every goal
Yes there’s faith to write another day, run another day, to live another day given the opportunity to pursue my dreams
Life may slow me down, but I will never stop
Always hoping, FAITH.
Turned into
Take your faith with you,
and I’ll take mine with me
Healing past wounds and turning them into victory

Be well, and happy weekend to you all.

Live.🌿 Love. 💖 Well & Fit. 💪

Picture before today’s walk


Fight On!


Hello and Happy Thursday! When I workout, I find tons of inspiration from whatever is around me. The time spent running and walking really lets me clear my mind and think. Today I ran across the breast cancer survivor board seen in the picture above. What’s funny is I walk by this bored almost everyday, but for some reason today was the day it made me think. I’m pretty sure at one time or another we have all been touched by breast cancer whether it is ourselves, a friend, or a family member, and since it is breast cancer awareness month, it is a perfect time to talk about it.

Did you know that cancer is the most feared word on the planet? I personally know three breast cancer survivors. My grandmother and 2 of my aunts. They fought breast cancer and won. I thank God that they are all still here living their lives more beautiful than ever. I guess this is why this particular board touched me so much this morning. When it is personal, it hurts more, but when they come out in victory, it is that much sweeter. I could easily throw the facts of breast cancer out to you, but I’d rather encourage you. For all those women and men out there battling breast cancer, I say fight on! Survive on! Stay strong! With over 2.5 million breast cancer survivors in the U.S. alone, it is my advice that you don’t give up! NEVER; especially, with the love of God, all things are possible, and I pray that you all can be well everyday.

Live. Love. Well & Fit.

I do want to leave you with what to look for when conducting your own personal breast exam. If you see any of these signs and symptoms call you doctor immediately.


Wellness Wednesday: Be Quiet!


Hi Everyone! What do you know, it’s Wellness Wednesday, and all I really want is peace and quiet. Did you know that being exposed to prolonged periods of noise can have a negative affect on your health? According to, noise pollution is an often-overlooked source of environmental stress that can raise your risk of serious health conditions, including heart disease. In the US it’s estimated that 100 million people are exposed to unhealthy levels of noise, typically from automobile and aircraft traffic (although everything from leaf blowers and lawnmowers to loud music can also contribute). I always knew that constant noise wasn’t a good thing, and it seems like more and more we are being subjected to this specific type of pollution. This noise includes traffic, television, phone calls, radio chatter, advertising, computer games, and videos.

My advice? Shut it all off! If less stress on my heart equals less noise, then I’m all for it! I know it is hard, especially for this “tech junkie” generation, to do just that, but it is something our society needs. We don’t take enough time to “just be”. Silent truly is a virtue. Have 10 minutes of silence by yourself can make a world of difference. What caught my eye in the article is that the most dangerous times to experience this noise is while you are sleeping. This can add stress to your life leading into the next day. So take my advice, and be quiet… please. It will lead to a better you.

Live. Love. Well & Fit.

My Fitness Journey: Going Up On A Tuesday


Good evening everyone, and happy Tuesday to you! Man I tell you persistence and determination have been good to me. Being dedicated to my workouts has really been paying off. I feel much more energized throughout the day just by continuing what I am doing, and the best part is when the day is done, sleep like a baby. What’s funny is that you have to give energy to get energy, but in my eyes it’s a win win situation. Give a little, get a little.

Tonight I posted my workout regime from today. I think it is important for me not to only talk about how I feel on my fitness journey, but what I am specifically doing as well. Now I won’t give you guys all the secrets, but the overall plan for my business is to take what you learned from me, and use it to live a healthier life. So here you go! Like I said before, give a little, get a little. This is just one of the many workouts I constantly have in my head. I like variety in my exercise. Fun and fit. As midweek approaches keep this in mind you and your mental are the difference between your health now, and the healthier life you’ve always wanted. Feel free to use this workout, and I hope you enjoy the burn (especially when doing those lateral duck walks after the squats). Every workout gets you closer to you goal. I hope you can be well… and fearless.

Live.🌿 Love. 💖 Well & Fit. 💪


Me and my baby love after today’s workout.

Motivational Monday: Unsatisfied to Push


Hello everyone, and happy Monday. New week, new day, new goals! At my job we are required to carve out some time in our schedules to attend health disparity modules. They are designed to make us more aware of culture, race, and the unfair truths that we live with in our communities we serve. The topics have a way of making you feel uncomfortable, and hopefully inflict change within yourself. Have you ever been in a situation like that? Feeling so uncomfortable or unsatisfied with your circumstances that you were compelled to change? It has been happening to me more than often as of lately, but it is not a bad thing. Don’t get me wrong, I am blessed to have all of the wonderful people and things in my life, but I know God is pushing me to something more. I keep going because I want more. Primarily for my family, but for all those I come in contact with as well.

As an adult, I have seen too many people suffer from health problems. I want to help change their lives by moving them into the right direction, and now that I have somewhat of a momentum, I don’t want to stop. It is almost like I can’t stop. I know my goals in life are greater than me. The unconfident me says, “Don’t do it because it will be too hard”, but I do my best to block that out and focus on what is in front of me. The opportunity to help save lives, and prevent the sickness before it even happens. I want to be the best for my husband and children (my #1 motivations), and I would rather fail trying than not to try at all.

Is there something holding you back, or making you so uncomfortable that you are feeling a need to change? Well rest assure you are not alone. The struggle is only part of the journey. If you can hold on and stay strong to the end, the reward at the end of the journey will be phenomenal! Don’t give up! Push forward and out of that comfort zone. We were not made to be average, and I won’t settle for anything less than great. Now there’s some motivation for you!

Live. Love. Well & Fit.