They Won’t Understand Your Vision

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Hello Everyone!…Happy Monday! As I continue on my fitness journey, I have learned many things. I felt ups and downs, and even doubted myself. Although unsettled waters may arise, that does not mean that I will not sail the storm. We should all make an effort to take on the waves in front of us, and even though you are unfamiliar waters, the storm won’t last always. Don’t give up on your vision. I speak to myself and all of you tonight. You cannot lose sight of why you started on this journey in the first place. People may doubt you, talk about you, or wonder why you are still doing whatever it is your doing. Remember to press on. No one will understand you vision, and your purpose is not for them. It is for you. God gave you this path for a reason. There may be disagreements, and certain people may ignore you altogether, but keep pressing forward. Nothing can be a set back unless you make it, unless you want it, unless you pursue it with everything in your being. It has to be embedded in you like your DNA code. Your vision is for you and no one else! My father sent me a text message this morning that read…

“Here are 5 words that will determine if your ladies will have success in the quest for a healthy lifestyle and here they are: THE WILL TO DO IT!”

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The will to do it can keep me and you striving to our goals, towards our vision. I hope this helped someone tonight. It certainly helped me.

Stay dedicated to your vision. Stay motivated my friends.

Live. Love. Well & Fit.

 

Stay Sunny

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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!

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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.

Motivational Monday: Finding Your Purpose

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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.

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Motivationl Monday: Prevention

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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

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Fight On!

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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.

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Wellness Wednesday: Be Quiet!

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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

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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

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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!

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Thoughtful Thursday: Finding time for yourself

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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