Exercising is amazing, but don’t push yourself so hard where you ignore your body experiencing fatigue, dehydration, and pain. Extra is not always better. I can remember trying to do extra when I ran track, and the result was the feeling of being burnt out! I wasn’t allowing the time for my body to heal and become stronger. Recovery is part of the process. Be mindful of your body. 🌿💖💪🏽

#fitness #health #exercise #wellness #wellandfitcoaching #fitmom #thursday #thoughtfulthursday #recovery #fitforthought


Fit For Thought 

Fit For Thought: Be Kind To Yourself

A lot of times I can find myself being my own worst critic. The result is I under up worried, overwhelmed, overworked, and extremely stressed. This is just a friendly reminder to myself and to you to be kind to yourself. Mistakes will be made and will come a dime a dozen, but there is only one you. ☺❤
Be well you guys. 

 I am so very excited to announce that I am published! I have put a lot of time and effort into writing this book, and I am even more excited to share it with you!

Book is available on Amazon in Paperback and ebook. 


Book signing party to come! Thank you in advance for your support! 🌿💖💪🏽
#fitmom #fitness #health #exercise #wellness #wellandfitcoaching #monday #author #motivationmonday #motivationalspeaker #iamwellandfit #amazon #published #writer

To move you to exercise, to move you towards better health, and to move you from motivation to action. Movement is my purpose. So let’s get after it. 🌿💖💪🏽

Tackle Your Tuesday: Start Slow

Happy Tuesday to all of you! I hope you are all having an amazing day. Have you ever had to get up from your sleep in a hurry? That feeling of “oh crap” I didn’t hear my alarm or I’ve been snoozing a little too long? It is the worst feeling right? All of the sudden you are out of bed in the cold rushing to get it altogether to make it out the door and to work on time. In situations like this; it not only throws off my routine, but my body as well. I don’t feel center and grounded. I feel like a chicken with its head cut off. Lol! Although this does not happen every morning, it has taught me to deal with my mornings different.

Try starting slow. A successful morning depends on how you take control of it. How you decide to respond to the first 20 minutes of your day sets the tone for your entire day. If you hear your alarm clock go off in the morning, do me a favor, don’t hit the snooze button. Instead turn it off and lay there for a minute. Enjoy being alive. Thank God for waking you up in the morning, and find 3 things to be grateful for. Then when you are ready sit up on your bed. Feel the energy throughout your body. Do a little stretch while sitting there. Then gather yourself, touch the ground with your feet, and begin the day.

This is how I like to start my day. Nice and easy. I try to stick to this routine every day. I start slow and build my momentum. I challenge you to start your day slow. In a world where we want our information faster, our food quicker, and everything else RIGHT NOW, I challenge you to set the tone for your day slowly. Let me know if it works for you tomorrow! Be well you guys!

Live. Love. Well & Fit.



Fit For Thought: Grateful

Just sitting and thinking… I am so grateful for the strong relationships in my life. From my amazing husband @kuttingedgetransport to my children to my parents @nishnut and my sisters @msgooden84 @pugster77, to the awesome team of women I work with day in and day out @brickiefay , I am just filled with gratitude. I truly believe that everything I’ve done is preparing me for my best future yet, and I couldn’t do it without my support system. I AM GRATEFUL FOR YOU! 😙
#fitness #health #exercise #wellness #wellandfitcoaching #thursday #grateful #blessed #fitmom

Wellness Wednesday: Spiritual Health

Hello Everyone and Happy Wellness Wednesday to you all. As a Health Educator I often ask my client’s to rate the state of their spiritual health (on a scale of 1 to 10), and I almost always receive high number ratings. Now in the back of my mind I am always thinking, “Are they being completely honest with me?” I just feel like spiritual health is something we can always be working on. After all we are all just human.

According to research done in 2016 by gallup.com, 89% of Americans believe in God or a higher power. 89% is a pretty high number. With that said, how much time do you actually spend everyday working on your spiritual health? The need to believe in a higher power gives us a sense of belonging, and a heart of gratitude. The result is we become more positive human beings, and studies have shown the more  positive you are, the healthier life you will live.

Whether you go to church, read, pray, meditate, or praise out loud, working on your spiritual health is extremely important to your overall wellness. What do you need to work on in your spiritual life, and how would you rate your spiritual health?

Be well you guys.

Live. Love. Well & Fit.


Motivational Monday: Progression


Hi Everyone, and Happy Monday to you all! I don’t have a lot to write today, but I just want to encourage you all today to be your best, and take steps towards progression everyday. You can listen or read motivational material all day, but the truth is it is up to you whether you are going to be the change that you want to see. So today think progression. Be in a constant state of “better,” and never give up.  Be well you guys.

Live. Love. Well & Fit.