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 mercola.com, 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.

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.

Wellness Wednesday: National Dessert Day


Hi everyone, and happy hump day to you all! Every now and then I like to go online to look up the random holidays in every month, and boy are there some wacky ones out there! Well today just happens to be National Dessert Day! Yum! In the world of health and fitness usually the words desserts or sweets is strictly forbidden, but I have just the opposite affection towards it. I like my sweets. My favorite happening to be a Snickers (FYI). After all desserts are on the food pyramid right? Lol! I know, I know, but in all seriousness. I find the worst diets to be the ones that cut our desserts completely. Although yes they are packed with sugars and calories, they are not there to ruin your diet. My favorite rule to tell my clients is, “Everything in moderation”. It is those that deprive themselves of sweets are usually the ones that fail because they end up going on a “sweet binge”. I believe it is all about balance. Balance the sugar, fats, and fried. Make sure you are eating an abundance of fruit, vegetables, nuts, lean meats, etc, but have a cookie once in a while. This is in no way to get confused with special situations. If you have a medical condition limiting you to a required diet, then by no means am I telling you to eat a bunch of unhealthy foods. For those of you though that have tried diet after diet trying to cut out sugars or carbs, just know that more than likely it is not going to give you the lasting results that you want. So on account of National Dessert Day I want you to eat a piece of cake and live a little, and I said a little. Just keep in mind of your ultimate goal. Live a happy healthy life the right way! Happy eatings!!!

Live. Love. Well & Fit.

Picture from today’s workout and breakfast!


Thoughtful Thursday: Finding time for yourself


Happy Thursday to my readers.  I particularly enjoy this time of day. It is a time when my world is quiet ( aka the kids are sleep) and I can take time to be me. Just to think. Not being mommy or wife, but just settling into my thoughts. Wellness can be explained a lot of ways. For me it is being in a state where you mind, body, and spirit are at peace.

From day to day our schedules may be taxing, but I find hope in knowing that it will be alright. It is important to find a time in the day when you can also release. I make it a time where I can write down or fine tune my goals. I can prepare mentally for the day ahead, but at the same time enjoy the reflection of this day. It is just another component of being well and fit. Seeing my children done with their day sleeping peacefully in their beds confirms to me a job well done. Then my reward comes by simple seeing my husband walk through the door safely, and if time, we watch a movie together. It is a stress reliever. A way to unwind after a long day. It is part of being well. Find sometime to be well to yourself this evening.

Live. Love. Well & Fit.

20151008_084316Pic while stretching before today’s workout

Wellness Wednesday: Don’t Plateau!


Happy Wednesday to you all! Today wasn’t perfect, but it was a good day. You’ve been joining me on my fitness journey ever since I had my baby, and I am progressing nicely. I started off walking, the jog/walking, and the movement continues. I like to ease my way back into jogging by running 1 minute, then walking 1 minute. Today I increased my run, so now I am running 2 minutes and walking 1 minute. Let me tell you adding that one minute was quite enough, but overall I am glad that I did. I felt excited to be pushing past another barrier. My legs definitely felt it.

So many people begin well, and then plateau. By definition to plateau is to stay in a state of little or no change following a period of activity or progress. If you are getting comfortable in your exercise routine considering adding something extra to your workout. For me it was an extra minute. For you it might be a couple extra squats or adding another mile onto your bike ride. The increase in activity should be gradual and not painful (especially when dealing with weight training). Adding these little things may not seem like a lot now, but it will make a difference in the end.

Live. Love. Well & Fit.


Pic after today’s workout.

My Fitness Journey: GO TIME!


Hello and happy Saturday everyone! Today I engaged in my first physical activity post baby. I spent 50 minutes doing very low intensity hip hop aerobics. I had the company of my 7 year old, and we had a good time. It is so important to start off slow when starting to workout again. Gradually build yourself, and always remember to listen to your body. I am very excited to be moving again, and this is only the beginning. I feel no pain, but a little bit of soreness (which is expected). I look forward to sharing this journey with you, and letting you in on some of my tips. Fit me here I come!

I hope everyone has a great Saturday!

Live. Love. Well & Fit.

Managing Stress


Happy Monday everyone. I hope you all had a very productive Monday. For me this Monday in particular has been non-stop. If anyone tells you that being a full time mom is easy, well they’re lying! As much as I enjoy my children, I’m glad that they are all sleep right now. Whether it be children, work, traffic, or a handful of other things, stress can try to come and overtake our day to day. I know I felt an unexpected dose of it myself today. There is good stress and bad stress, but it all comes down to how you manage it. Did you know that stress seems to be the only medical condition that affects almost every part of your body. From your heart, to you liver, even you sex drive. It takes a toll over your whole body. I don’t want that to be you or me.

I find the best way to deal with stress is prayer. Not only that but engaging in some physical activity, reading a book, or writing in a journal have all been proven to be successful. One of the quickest ways to manage immediate stress would be practicing a simple relaxation technique. Try closing your eyes for one minute and just focus on your breathing. Take deep breaths in and out. Inhale and exhale from you abdomen not you diaphragm. After that one minute I promise you will feel better. I love this technique because you can do it anywhere (well not while you’re driving…hehehe…).

Life presents its difficulties, but let us be active in maintain and projecting our futures, not diminishing them with unnecessary stress.

A merry heart doeth good like a medicine  -Proverbs 17:22 KJV

Live. Love. Well & Fit.

Fit Friday: Once I get started…


Hello fellow bloggers and readers. Happy Fit Friday! I’m not able to work out just yet, but I do have a plan in mind, and once I get started… well who knows what will happen. This quote says it all. I have goals that I want to reach, and I am setting out to make them come true. First stop will be getting this post-baby body back in shape, finishing my book titled Simple Health, and developing a fitness and food journal right here on wellandfitcoaching.com. Anyone who wants to join me will be welcome to do so. I am excited to get started and I hope you are too! I’ll let you know when it is “GO” time. With that said, I hope you are all having a wonderful Friday! Get out there and move, and remember you made it through the work week. Enjoy your weekend!

Live. Love. Well & Fit.

No longer pregnant: Living Well & Fit

Aug 1st

Hello everyone! I hope you all are having a great day. Many things have been happening, including me having a newborn! I would be lying if I said my labor and delivery wasn’t difficult. I was in labor for 10 hours when my husband and I had to make the decision for me to ultimately have a C-section. My son was born weighing 9lbs and 1.3oz. I am so glad that he is here, and he is such a blessing to my family. Even though I had a painful and somewhat difficult labor, I would not change it for anything. I learned a lot of things about myself (how much pain I can endure in particular). My faith in God and my love for my son is what got me through (not to mention I had a great support team by my side). I’m overjoyed that it happened, but I am happy that it is over. I learned that being “Well & Fit” is not just a temporary thing for me, it is a way of life. Now that I am no longer pregnant it is something I can really put into play, but I am also guilty of not practicing it enough while I was pregnant. Granted I had a lot of aches and pains in my last trimester, but looking back, I can truly see what I could have done different.

As I continue to heal from the birth of my son, I want to look to the future the “Well & Fit” way. It’s time to become stronger, mentally, physically, and spiritually. This event has made me feel so many emotions. I have been happy, sad, angry, irritated, etc… but it is just another hurdle to overcome, and I will overcome. I will be stronger. I will be WELL & FIT.

Be blessed.

Live. Love. Well & Fit.

Motivational Monday: Kindness, Encouragement, and More


Being an owner of a health and fitness company can be quite taxing sometimes. No matter what you do people expect you to be a certain way. Yes, I love training and salads, but it is so much more than that. The best feeling is some letting me know that the session or workout that they took part in made them feel better. Whether they are trying to relieve stress, lose weight, or work on their heart health, if one of my workouts made their day that much better, then I’m happy. I hope they are too. It is not about the money. It is about the love I have for it.

The same applies to whatever you want to do. What are you passionate about? What inspires you? How can you help make help make a persons day happier? The attitude of people is not going to change over night, but one random act of kindness or encouragement once a day will definitely help. We can strive to be healthy, happy, and fit people. We just have to try.

Live. Love. Well & Fit.