Wellness for the Frequent Flyer 

What’s funny is this has been on my brain for a while considering all the traveling I did this year for work. I’ve met so many people while flying, and it dawned on me. Not a lot of people actually look happy to be flying, so I put together a few tips. That’s right! Wellness can even reach the frequent flyer. So here we go…

1. Smile. I know it seems so simple, but it is your greatest way of being the best you on a flight. I don’t know how many people I have encountered, and they look like they just lost their puppy. So smile, it will make you and your buddy sitting next to you feel better.

2. Relax/Meditate. This speaks especially to flights in the evening . Mostly everyone is quiet, working on their laptop or phone, and you guessed it, sleep. Take some time just to empty your mind and relax. Practice deep breathing (Make sure your breath is fresh! Lol), but try it. It’s more calming than you think, even on a plane . 

3. Finally, Write down your thoughts. I know a lot of times while flying, I have great ideas or thoughts. Try to bring a notepad and pin with you to write down the great things running through your mind. Set reminders for yourself, or maybe write a letter to loved one. There are no limits.

Well there you have it 3 tips for the frequent flyer . I hope your flights will be more “well” with them. Try them out, and I hope you guys had a blessed Tuesday.
Live. Love. Well & Fit.



Beautiful Monday…

It’s cold outside and I’m a bit tired, but the sun is shining. Praise God for this beautiful Monday. Let’s get it going! The last month of the year is right around the corner!
#monday #health #fitness #wellness #exercise #wellandfitcoaching #work

One Step Of Action

I often listen to motivational speeches in the morning on my way to work, and by far my favorite sayings has to come from Les Brown. He says, “You must have patience and engage in consistent action!” This quote rings true to me just as the day I heard it for the first time. It’s funny that this is ringing over and over again in my head, but it is so true. 

My coworkers and I were talking about  goal setting and is it really realistic to our client’s lives, and most of the time the answer is no. Goal setting and sticking to those goals is even hard for the most successful person. It is a constant pull that you must work on daily. It is the same with you health. Achieve optimal wellness is a continuous project. Physical fitness and proper nutrition are ok, but without mental/emotional stability you are still a wreck. You must engage in consistent action in all areas. You have to have patience as well to know your results won’t come over night, but if you keep working at in day in and day out things will change.

With that said it seems like we all have some work to do. I have some work to do. I’m better than when I started, but I believe that with God I can be where I want to be. Stay hungry my friends. Stay motivated, and be blessed.
Live. Love. Well & Fit .


Right Where you Are…

I feel like I’ve had a very hard weekend. Although it was relaxed, I had a lot of time to think about situations in my life, people in my life, and changes in my life. I spent a great deal of time thinking about how I can propel my life and my business forward with jeopardizing my family life. I have the confidence to start or should I say continue on, but then fear sets in. Then finally at the end of the day I realize that first I have to be ok with where I am right now. It may seems like a simple step, but only after then can I make realistic plans for the future. 

You know wearing all the hats that I wear (wife, mom, friend, daughter, business owner, trainer, etc) can be exhausting at times, but it’s ok. It’s going to be ok. I hope sharing these words with you helps you through the week. It is OK to want better, to be better, but just remember to take time for you. Sit in silence, go on a run, or talk to a friend. Be ok with where you are today in this time in place. Reflect on how far you have come. Read old journals, explore old pictures (I did that today), and I promise you it will make you feel better. I have allowed myself to cry, feel frustrated, and laugh. Be your own therapy, and love what you do to be the best version of you God intended you to be. I hope you all had a great Sunday (my favorite day btw). Be well.

Live. Love. Well & Fit.


Happy Birthday to my baby girl Malia. Mommy loves you very much. Mmmwwwaaaahhhh !

Violence and Health Equity  

I had the absolute pleasure of attending a conference on violence in our communities and how it is affecting health equity. It is sad, but true. If you are living a an area where violence is prevalent, you are exposed to a level of chronic stress (which leads to illness) that happens daily. Although this is a hard issue to tackle, some communities in LA County are making great strides to decrease this on going violence. I am glad to hear the conversation, and also glad to hear the “higher ups” identify it as a public health issue. We have a long way to go, but awareness is the first step to change.

So I got to thinking… If you are trying to survive daily from violence then why would you even attempt to work on your overall wellness? Eating  healthy or exercising aren’t at the forefront of your mind. You are most likely in survival mode, so I asked myself how can wellness fit into this topic? Well for one beginning  to start programs for children as well as adults geared towards fitness, health, and wellness may be a great way to get their minds redirected from violence to prevention. It can also be a way for them to come together as a community for a better cause than worrying about violence . Two LAPD officers spoke today on how he and she are taking the initiative to impact communities in a better light using things like sports and wellness programs. So far they have seen the overall percentages of violence decrease in these areas.

Like I said before, we have a long way to go, but starting somewhere is the first stride in molding a well and thriving community.

Be well you guys.

Live. Love. Well & Fit . 

National Diabetes Awareness Month 

November is National Diabetes Awareness Month. As a person who has a family history of people with diabetes, it is important for me to be proactive in helping to decrease my odds of developing diabetes (type 2), and you should too. 

Now there are 3 types of diabetes. Type 1 or juvenile diabetes (no cure, but treatment), type 2 or adult onset (maintain with medical provider), and Gestational diabetes or diabetes while pregnant (also maintained by health care provider).

So you ask, what are the easiest ways to enhance your fight against diabetes (speaking primarily to type 2 diabetes)? It’s starts with eating a healthy diet, exercise, and getting regular medical care.

When choosing a healthier diet try to stick to lean meats. Add fruits and vegetables, and whole grains. Aim for foods that are high in fiber and lower in sugar, fats, and sodium. All of these are great preventative measures to eat healthier. 

When exercising, the recommendation is to aim for 5 days a week for at least 30 mins on those days. Try mixing up your activities to stay excited and keep things interesting. 

Lastly get regular check ups. The only way to monitor yourself is to go get checked. Let’s make these appointments people! 

Diabetes is something that is affecting more than 29 million Americans (American Diabetes Association, 2015). Let’s do our best to keep our numbers down. The time for prevention  is now.

Be well you guys!

Live. Love. Well & Fit.