Tackle Your Tuesday: Watering What You Don’t Want


Well it’s that time again… Happy Tuesday to you. I hope you had an amazing day. Today my topic of discussion hit me right this morning as I was driving to work. I was listening to Joel Osteen, and he was preaching about feeding your destiny. I thought hey, this might be just what I need to start the day, and it completely was. In one particular part of his sermon, he talked about watering the weeds in your life. He said. “Stop watering what you don’t want,” This definitely steered me into an “Ahha…” moment.


I can begin to think of many situations, including my own, where we as human beings continuously dwell of the past. We put energy into past fights, hurts, and upsets. Always feeding our own negativity. He also talked about hanging around discouraging people. Whether it be a friend, coworker, or a family member. His advice was not to water the weeds of your life, and that is exactly how you tackle ANY DAY!


What are you watering in your life that you don’t want? It can be eating unhealthy, worrying too much, arguing with a loved one, or even your lack of exercise. I think one of the greatest things we water is our past. Being done wrong and not learning to forgive and move on. It is just like what I taught in my prenatal group today, we are all a work in progress. No one is perfect, but you can make the right choice not to water those bad influences in your life. Learn to forgive, and let it go. Practice day in and day out not to water what you don’t want. It is time to take control of the life you want. Make the decision today, and as always be well.

Live. Love. Well & Fit.



Motivational Monday: Finding A Physical Activity That Is Right For You


Hi everyone! Happy Monday! I really hope that you all had a great day. Last week on Monday we were talking about family fitness, and how changing our lifestyles to be healthier is a great influence to our children. Changing is not easy, but it is a simple matter of finding what you like. I was talking with client’s of mine, and it is amazing how most of them do not exercise AT ALL. There is no motivation, and they feel just because they do not have any major health problems now that it doesn’t affect them. Us health and wellness junkies no better. Physical activity is so much more that what you weigh. It is connect to your mental health as well as your physical health. It improves sleep, your mood, and even your bowel movements.


While talking to them can become a bit disheartening, I usually try to turn the conversation around into a positive. It is important to meet them where they are at. Find something realistic that they can do, and provide options.


Whether it’s running, yoga, Zumba, hiking, swimming, or simply walking, there is something for them, and there is something for you. You just have to break out of your comfort zone, and try something different. I suggest researching classes in your area, and actually committing to go. Maybe you could bring a buddy with you to make things interesting. I know my sister and god sister (who just happen to be best friends) to a hip hop class together, and they said it was the best and the most fun they have had in a long time exercising. Very much like them, all it requires is a leap of faith.

Find something or multiple physical activities that work for you, and spice up your life! At times we are oh too comfortable just sticking to the norm. Be adventurous. Be daring. Be active. Be Well & Fit.


Great High Intensity Interval Training Tonight with me! See that sweat! Follow me on Instagram @wellandfitcoaching

Fit For Thought 

Fit For Thought:

Be Beautiful. Be Well. Be empowered.

Just a reminder to all my queens out there. Know you worth. Fight for your dreams, and never give up. God’s got you and He rewards diligence. Seek Him first and all else will fall into place. 
I hope you all had a wonderful day! ✌💗
#fitness #health #exercise #wellness #wellandfitcoaching #beauty #beautiful #strong #empowered #liveyourpurpose #blackgirlmagic 

Wellness Wednesday: Berries, A Delicious Snack and a Boost to Your Diet

Hello everyone and Happy Wednesday! I hope you all had a great day. Mine seemed to just fly by with everything going on at work, but I kind of like it that way because it helps the day go by faster. Although I love my job, I love being at home with my family even more.

Any who… in honor of Wellness Wednesday, I am going to try my best to bring you information about food, drink, and restaurants that are beneficial to help you live a healthier life. Today I will bring you some information on berries. Why berries you say?… Well it seems that more than a berry of two comes across my path every week, lol!

berries 1

The most popular berries include strawberries, blueberries, blackberries, raspberries, boysenberries, cranberries, black raspberries, and cherries (…and yes cherries are a berry). My personal favorites are cranberries, preferably dried cranberries.


As you probably already know, berries are great antioxidants that help fight free radicals (cancer causing agents). The are also full of vitamin C, K, and E that help you continue to stay well. They also have fiber to keep you regular, and potassium which is an electrolyte that helps different muscles (including your heart) perform properly. In addition they boost your metabolism, helping you to fight stubborn body fat.


So as you can see berries have all kinds of benefits. Try them in your smoothies, yogurts, desserts, or on their own (with no syrup). I haven’t found a berry that I don’t like yet. Whatever your favorite or whatever new one you try, you can be certain that you are making another stride to living and more Well & Fit life.

Be well.



Tackle Your Tuesday: Organizing For Wellness


Hi Everyone, and Happy Tuesday to you! Today was a good day. Feeling blessed to live another Tuesday, and happy to be sharing some evening thoughts with you. I recently read an article on MSN.com about what the most successful people drink and do to start their day, and I found it very interesting. They all had a very uniform routine. It intrigued me because they found a way to organize their day.

I cannot remember specific names right now, but I know it included heavy hitters such as Mark Zuckerberg, Steve Jobs, and founder of Class Pass Payal Kadakia (to name a few). Some started their day with exercise, tea, meditation, and yes coffee. Then it dawned on me that this would be perfect to draw inspiration from for my thoughts of the day.


Organizing may seem like a simple thing to do, but so many of us fall short of succeeding in this area. Take me for example. I have no problem washing clothes, but getting me to fold them… now that’s another question. So how do you become a master organizer? Well for beginners you should start small. Plan what you will wear tomorrow, pack your lunch, or set time aside to read every night. I know ever since January 2017, I come into work each morning and write out my “TO DO” list for the day. Every time I cross something off on the list I feel a sense of accomplishment. I once heard that successful people aren’t those who do something grand everyday, they just do little things every day that keep moving them towards their goals.


If you have to write it out, fine. If it is already stored in your mental, great. Maybe you need calendar reminders on your phone. I’m even sure there is an app for organizing your life. We have no excuse, so how will you try to be better then next day, and the day after, and the day after?… By tackling your day with a little organization! Be well you guys. Till tomorrow!

Live. Love. Well & Fit.


Motivational Monday: Family Health and Fitness


Happy Monday Everyone! I hope you had a wonderful and blessed weekend. I had some time to spend with my family on Sunday. It was nothing big, but we got to eat one of my favorite meals… GUMBO! My husband was the executive chef, and I just followed his instructions to make the meal successful (My mom also pitched in). You know family time is a great time to begin to set up those behaviors or habits that we want to pass on to our children. They observe everything we do as parents and become sponges, so why not pass on something that will make them live a healthier life.


I really don’t have time to go to the gym, so a lot of the time I am exercising at home. The funny thing is it is rubbing off on my children. I ask, “Who is going to do the workout with me tonight?”… and they happily reply…”Me!” It is amazing how it has just become apart of their lives. Even my 19 month old is joining in an doing his version of push ups, jogging, and mountain climbers. Now all I need to do is get them into eating more vegetables…Lol(especially my 6 year old). Surprisingly though, my baby, he loves fruits and veggies in abundance.


Family health and fitness starts with us parents. Instead of just teaching them, why don’t we be that example for our little ones. So the next time you want to grab for that twinkie, try the apple or grapes instead. Hopefully it will be one of the greatest gifts we pass to our children. The gift of health to live a long and active life. Be well you guys.

Live. Love. Well & Fit.