Tackle Your Tuesday: Changing Habits


Hello everyone! Happy Tuesday! Today was a very long day, and I’m just glad to be home in peace. You know changing habits can be sometimes a good thing, and sometimes it can be a bad thing (depending on the circumstances). I feel if you are changing progress is being made. Most of the time it is for the better. As I continue on my Well & Fit journey, I am running into obstacles along the way. I ask myself, “Should I eat that, or why get up and exercise when I’m so tired?” My life is changing, and I don’t want to settle in my bad habits. Adjusting to being back at work, and the time it is taking to pick up 3 children in 3 different places is draining. I know this too shall pass, but it can also be very draining on my health. I have started implementing going to bed earlier, not watching as much tv, and rearranging my monthly goals to fit into my new schedule. Life is always happening, and how we deal with it will show your true character. I choose to be happy. There will come pain, uncertainty, and questions of doubt, but I never want to lose sight of my goals. I’m optimistic!…  what can I say? I hope you all had a wonderful day, and I’m pray you have a blessed Thanksgiving weekend. I don’t know if I will be writing as much because I’ll be traveling, but I wish you all well.

Live.🌿 Love. 💖 Well & Fit. 💪


Motivational Monday :Trust the Process of You


Not much to say tonight, but no matter what you’re going through or challenges you face, trust the process your going through. There will be obstacles on your way to success. It may hurt like no other, but pain brings change and change brings a new horizon to a new day. A new season… especially for me…

Discover Your Strengths


Hello everybody, and happy Thursday! Where I work we spend a good amount of time assessing the strengths of our participants. We first find out what their strengths are, and then use those strengths to help them create long term and short term goals. I enjoy seeing these steps take place because it gives every client a sense of empowerment. Like what can I do to better myself, and that’s all I really want to do in life. It’s my mission to help others achieve their goals through life planning, eating well, and implementing fitness. Being apart of the Black Infant Health Program is just another step to help season me reach my Well & Fit Coaching goals.

If you can sit back and take every strength and weakness and be truthful enough to yourself to pin point how you can make a change then that is the first step. Let those strengths move you to your finish line. Even the person with the lowest self-esteem has a strength.

If you want a clear insight on your strengths visit http://www.viacharacter.org and register to take their free survey and find out your own strengths. Completing the questions takes about 10-15 minutes. Go check it out, and have fun. Now get going!

Live.🌿 Love. 💖 Well & Fit. 💪

Tackle Your Tuesday: Tips For A Happier Commute


Hello everyone. I hope you all had a great day. I am so glad to be at home. The last two days have really tested my patience as I have been adjust to my new Monday Tuesday routine of picking my children up. Sitting in traffic is just not my thing! I can feel the anxiety running through my boday, and even though I am listening to great tunes, I can’t help but to think of the long travel ahead of me.

If you live anywhere in Southern California then you know the daily struggles of traffic. It is really getting out of control. It’s like we spend most of our time in our cars! Nevertheless it is still an obstacle I am willing to face head on. Between all the traffic jams, people honking, and speeding, there can be peace within the maddness. Here are 3 tips to try will being stuck in traffic:

1. Dance like nobodies watching. Yes. I am that crazy person you pull up next to and is getting her groove on. It relaxes me, and of course, I’m burning calories too!

2. Don’t look over. So say you so happen to accidentally cut someone off and they proceed to honk their horn at you. I’ve learn to not even look over into their car as they pass. Chances are you’re going to get the finger or cursed at. Calm down people! (You’ll definitely thank me later for this one.)

3. Find a self help audio book to listen to. Whether it is the bible, fitness, nutrition, or motivation. These books will help you put things into perspective, and give you the best ideas while you are driving.

I have a lot more tips in my head, but I can feel myself getting pretty tired, so it’s time to wrap this up. I hope you enjoyed my tips, and try them out tomorrow if you can. Happy commuting everyone!

Live.🌿 Love. 💖 Well & Fit. 💪

I must not leave before I give a very special birthday shout out to my baby girl. She turned 5 today! Daddy and I love you Malia, and we are blessed to be your parents.


Stay Sunny


Happy Monday Everyone! As we inch closer and closer to the winter months, it can be easy to slip into those bad habits like sleeping to long, over eating, and not exercising. After all it is COLD!!! Although the thought of being at home cuddling on the couch all day consuming yourself with comfort food sounds great, it is not beneficial to your overall health. It may take more motivation than ever to get out into the sun and move that lazy winter body, so here are a few tips to stay active during the chilly months:

  1. Check the weather: Stay informed on the forecast to take advantage of those slightly warmer days so you can get out and workout.
  2. Dress appropriately: Nothing is worse than freezing while you are exercising. Tights, gloves, beanies, scarves, sweats, long socks, etc. Layer it on as much as you can without restricting your movement, and if you get too hot, you can peel off a layer or two.
  3. BE AWARE: It gets colder and darker faster in the winter months so be mindful of every element in your environment. Roads may be wet or slippery, so be careful out there. Wear bright colors or something with reflectors so you can be easily seen. Safety is always the name of the game!

So there you have it. Use these tips and you are sure to have a sunny winter! Be well everyone.


Live. Love. Well & Fit.

Pass The Peanut Butter!


Hi everyone! It is FRIDAY, yay! I made it through my first week back to work. It did help that I had a break in the middle of the week thanks to Veterans Day. It was a week well spent getting back into the swing of things. While at work, I always find time to research various health and fitness topics, and today peanuts and peanut butter just happen to be the topic of interest in my brain. Did you know that November is Peanut Butter Lovers Month? I can’t say I get too excited about peanuts or peanut butter unless it’s in chocolate or Kung Pao chicken! I also enjoy a good PB and J from time to time.

After doing some research I learned the benefits of peanuts as well as peanut butter are awesome! They are packed with fiber (helps with digestion), protein (builds and repairs muscle), potassium (great for recovery), B6 (helps with energy), and more. Its got heart healthy monounsaturated fat or “the good fat”, and because of the protein, it keeps you fuller longer.

Overall I think peanuts or peanut butter would qualify as a smart pre-workout or post-workout snack. After taking all those facts into consideration it is safe to say you should get cracking (peanuts) or scooping (peanut butter). Be well, and enjoy your peanuts this month!

Live. Love. Well & Fit.

Wait For The Butterfly


Happy Thursday Loves! Sorry for no posts the last two days. I’ve been taking care of some necessities. I’m happy to be back blogging. So how was your Tuesday and Wednesday? I hope you all enjoyed the holiday. For me it was very relaxing with the kids. We watched movies and played games.

On Tuesday, I had the privilege of meeting some new participants in my Black Infant Health class. What a wonderful chance I get to help them while they are transforming into a mother. Whether it is their first or fifth pregnancy, I can help effect change for the better.

I keep thinking about a story my coworker told me about how a caterpillar turns into a butterfly. It made me directly relate it to health and fitness. Just like pregnancy as well as a caterpillar, the change you want is going to take time. You cannot expect to see the results of one workout in a day! You must let the transformation occur on its own by staying dedicated. More importantly the key is turning health and fitness into a way of life. YOU CAN DO IT! Work on turning into your own butterfly. Nurture it, and stay working until it happens. You will turn into something so amazingly beautiful than before (You might not even recognize the person you turn into). Be well everyone!

Live. Love. Well & Fit.

Motivational Monday: Finding Your Purpose


Hi everyone, and Happy Monday! So… Today was my first day back to work. Although I am excited to continue my work as a Health Educator, I had to leave my baby boy at home. Going back to work after being on maternity leave for so long is hard to do. I am definitely missing my baby, but life must go on! Being back at work is motivation in itself. It helps me to get closer to my overall dream with Well & Fit Coaching. It is one step added to my overall wellness.

Believe it or not the above questions have a substantial effect on your health. According to the book that I’m finishing up, Simple Health, your sense of meaning in life significantly impacts the degree to which you will be able to experience optimal health or wellness. I don’t know about you, but I feel a much better when I am doing what I love. When I am living out my purpose. The motivation comes from within, and leaves me feeling fulfilled. As I read on I learned finding your purpose helps boost your confidence which causes less stress which leads to a better physical life. Can you believe, your body and mind will thank you for living out your dreams! We all have a sense of what we want to do in our short time on this earth. In time I believe that most of us will find that purpose, but it is up to you to act on that purpose. This week begin to imagine how you can live out that thing that gives you meaning in this life. I hope it drives you to take the next step towards your dreams. Be well everyone.

Live. Love. Well & Fit.

Picture below of my coworker and I in the November DOPH newsletter.


Tackle Your Tuesday: From the Comfort of Your Home


Good evening everyone. It is a cold and rainy night here. I’m not too much of a fan of this weather, but I’ll take it (California could always use rain). I feel a little sleepy, but I just wanted to encourage you as we really begin to transition from summer to fall. Your work is never done. Your health won’t wait for bad weather, so I ask you, “Did you set aside some time to exercise today? You know I did, and since it was raining I worked out in the comfort of my home (hince the post title).

Working out at home can present some challenges for me. I’m a get out of the house sort of gal, but the positive is that it gives me a chance to brainstorm about new workout routines. Tonight was filled with 2 sets of 30 second circuit training. I did everything from front kicks, jabs, and upper cuts, to squats, mountain climbers, to planks and more. It was a great workout, and I didn’t have to go anywhere. So don’t get discouraged by any bad weather. It is just temporary (I have to remind myself of that…). Before you know it you’ll be out there again “Tackling another Tuesday” becoming better one workout at a time. Be well guys.

Live.🌿 Love. 💖 Well & Fit. 💪

Oh!… and just a suggestion, if you can’t think of any workouts at home, there’s this thing called YouTube  (hehehe), and they have a ton of at home workout videos you can do! Hopefully mine will be up there too sometime next year! Fingers crossed! Have a great evening guys.