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.