Motivational Monday: Doing Your Best Today

Hi Everyone, and Happy Monday to you! I had a great weekend filled with family, love, fellowship, and dancing! It was a wonderful time. I just wanted to quickly encourage you today because after all isn’t today all we have? Tomorrow is not certain, but if somehow God gave us a glimpse of what tomorrow brings how would we make a conscious effort to change today?

I read a quote by H. Jackson Brown Jr. that said, “The best preparation for tomorrow is doing YOUR BEST today.” These words could not ring more clearly. In your health, studies, business, relationships, etc. It is only what you will make a decision to do today that will set the tone for tomorrow, so for the remainder of your day (and for the rest of the week) be great, make the right choice, try one more time, love harder, and stay strong. Be your best today for a better tomorrow! Be well guys!

Live. Love. Well & Fit.


Tackle Your Tuesday: Embrace All Of You

Happy Tuesday Everyone! I hope you all had a blessed day. A lot of things going on over here including revamping and moving towards new goals. My mind has been busy focusing on so many different things that sometimes I can forget how far I have come, and how I need to embrace me. I’ve been through trails over and over, and when I’m in it, it feels like it will never end. I rest assure though that I have God and I have myself. I will dust myself off and remain strong in myself. You should too! 

Tackle your day by celebrating how far you’ve come. Embrace yourself. Love yourself. Find peace in your body, and rest in that beautiful self image of you. It will raise your confidence and improve you attitude throughout the day. Get rid or push aside those who don’t realize your worth or take you for granted, and begin to live how God intended you to. A life of overall wellness. It all begins in the mind so do your best to embrace yourself each and everyday. There’s only one you, and you don’t want to waste any of this life. 

Live. Love. Well & Fit.


Tackle Your Tuesday: A little bit at a time…


Happy Tuesday to all my fit crew members! Thank you for the wait. I am trying to find inspiration to write, and for some reason it just hasn’t been coming. I blame it on life, but it is probably just more ME than anything else. Lol! Any who… I hope you all had a wonderful Tuesday. I certainly did enjoy mine. It went by quick, but it was very productive.

Tonight’s topic of discussion is just as it sounds. Have you ever tried too many things at one time? Hoping that the end result would somehow lead to success? As human beings to be doing many things well at the same time is just a figment of our imagination. The truth of the matter is, if you are greatly excelling in one area, then you are most likely failing in another. There is hope despite the circumstances, and it comes with motivation everyday.


Why don’t you try doing a little bit at a time. The most successful people are not successful because they are doing something on a grand scale everyday. No. They are successful because they are doing little actions everyday to get them to the “finish line” of success. They devote their focus into something they do well, and they make an effort to make steps toward that goal everyday.

It is very much the same in you health and fitness journey as well. Say you started off this new year planning to lose 10 to 20 pounds, but you have already given up on your goals because you tried, what I like to call, “butt floss fitness” scheme. You went on this extreme diet and exercise regiment, that in the end just let you down even more than when you started. success-a-journey

Now if you were to try what I am suggesting, a little bit at a time, then you would most definitely see the results that you desire. Everyday would enable you to wake up with a purpose on your heart and in your mind. You would also have loss weight in a more healthy way than any “quick” program could offer.

“Great things are accomplished by those people whose thinking is active in one direction” -Nietzsche, 19th Century German Philosopher

So if you can imagine, let’s set our focus on the little accomplishments this week, and keep striving a little bit at a time for success. It is not a destination but a journey. Follow your dreams. Follow your path, and BE WELL.

Live. Love. Well & Fit.


P.S.  …Happy Valentines Day!





Motivational Monday: Reflecting


But I still don’t wish death on ’em, I just reflect on ’em….

Speaking of reflecting I’ve had some time to myself to do that today. Sorry I’ve been gone for so long. I have had a lot on my plate. New transitions are happening, and I’m trying to figure out a way to take Well & Fit Coaching to the next level.

It is crazy sometimes the people closest to you will be the one that hurt you the most. They know your weaknesses, and how to press your buttons. I have to be honest, it upsets me that people will pay more attention to someone having a good time in the club, but won’t spend the time to invest in their health. I am not saying that to be negative, but to tell the truth. In return it has given me another fuel to keep striving. When the cards are down, or I feel stuck, I just have to tweak my plans again to make them better.


I am blessed to be around a handful of people that are positive and uplifting every day, but for those waiting for me and my plans to fail, all I can do is kill them with my success.

Not everyone is going to understand your vision. Only a select few will know the struggle you have been through. Your journey is not for everyone, and every time you feel like doubting yourself, look in the mirror and remember how wonderful you are. God created you for a purpose, and he is not done with you yet. Don’t waste your time on the negative people.


Live. Love. Well & Fit.

Seeing Your Vision

I don’t know what it has been about the start of this year. I have seem to feel re-motivated. 2017 feels good from my head to my toes, and we are only 4 days in. I feel more comfortable doing things that I have never done before, and I want to stick to them. 

I feel so fortunate to work where I do. I just finished make a vision board for 2017. It is filled with dreams and goals that I have for myself and my family. What’s funny is when I started I didn’t know what I was looking for, but as I continued searching for images and words that spoke to me, the more clear the vision became. It was a self reflection process. I kept thinking, “This is work?!!!” Lol!

Just like making a vision board, life is very much the same way. At times we may not even know what we are looking for or which direction we should go, but the more we press on, then more it is revealed to us. 
Every workout I complete, I am living out my purpose. I am also helping people and myself at the same time. It is a God given gift and feeling that makes me come alive. Good things are in the works for you and me. We just have to start somewhere and keep pressing on. 

Be well you guys. Stay encouraged, and make tomorrow amazing as well.
Live. Love. Well & Fit. 


Tackle Your Tuesday: End Your Day In Silence


On a daily basis at bed time I try to give my last thoughts for the day either on my blog or social media. The problem with that is after I hit “post” notifications come flooding into my phone from people liking or commenting on what I have shared. Initially I just try to put my phone down, but I can’t lie something in me ends up checking any way. We are all guilty of it, and the older I get, the more I am learning just to let it be. Unless it is an emergency, it does not need to be address right before bedtime.

From day to day we are distracted with so many things. Phones, social media, video games, television, etc. are all things that contribute to our hectic day. Not to mention our commutes in the morning and at night. You could even be dealing with difficult coworkers throughout the day, but there is hope I tell you, in silence.


5 to 10 minutes of silence a day can make a lasting impression on your day and your health. There is something truly “golden” about it (Although it can be loud at times because of our own thoughts). Try allowing yourself 5 to 10 minutes before you actually fall asleep and just lie in your bed.  Let your thoughts roam, but remain calm and just let it all filter out. That’s what I’ve been trying to do.  Just be still. You could even pray. Take this time to spend with God, meditate, or practice deep breathing.

See wellness is not just fitness or eating healthy. It is a way to take care of your entire self. That includes you mental and emotional well-being. Spending time in silence also allows you to do some self-reflecting. I can concentrate on the good things, and the things I could have possible changed in my day. Self-reflection leads to growth, and that can only happen in your innermost thoughts.


I encourage you to try this tonight. Find time to just be and relax, then fall asleep. Tackle the rest of your Tuesday in silence. Be well you guys.

Live. Love. Well & Fit.


From My Heart: Perseverance 

I feel like when something continously comes back to you, then it must be right. This dream I have to spread complete overall wellness will never go away. It started with a blog, then it went to actual fitness groups, now it is online as well (Group and personal training). 

I don’t know. God really has a way of showing you His plans, but only a little bit at a time. He doesn’t rush, and he definitely doesn’t show you the whole plan. I made a goal a couple of months ago. I wanted my online training to be fully running by January 1st, 2017. I thought it was a long shot, but I kept coming  back to it everyday. Working on it when I could. Asking those closest around me for feedback. All the while wearing my many daily hats as a wife, mother, friend, coworker, etc.  At times I thought I was going to go crazy. Then 2 months past and suddenly I found myself finished just in time for the New Year, but something still wasn’t right. 

Today I felt more stressed than ever. I was trying to figure out the kids (and why they were being so damn crazy), while keeping up with my husband (but not wanting to stress him out with my worries), and making sure everything is in order for my website launch (making sure I over obsessed with everything). …but you know what it’s ok. It is going to be ok. I was so busy with everything that I didn’t take the time to celebrate the little accomplishment that was happening. I FINISHED THE WEBSITE BY JANUARY 1st, and launched today. Sometimes when I just let go, it all falls into place. (Not saying I’m still not going to work my ass off to make it grow because trust me I’m not done yet.)

 I can truly close my eyes though, and feel like a winner. If you only knew what I have been through. I have been working on this dream since 2009. That just proves to you that God and perseverance never fail. I didn’t know how, but I knew my why. He gave me a God size dream, and as my eyes fill with tears, I can only be thankful. 2017 will be something special. I can feel it, and I will take you along this journey with me. I hope my whole vision comes into view for all of you, and I hope you reach your goals too. 

Be well my loves, and happy new year. 


Join us Tonight!

Join us tonight for a wonderful workout, and it is completely FREE! Monday Night HIIT with Tamara @msgooden84! Workout begins are 7pm Via Click “Join A Meeting” type in the Meeting ID(401-785-6801) and the password(wellandfit) and let the fun begin! Looking forward to seeing you all there! 
#fitness #wellness #exercise #health #wellandfitcoaching #monday #newyear #2017

Wellness for the Frequent Flyer 

What’s funny is this has been on my brain for a while considering all the traveling I did this year for work. I’ve met so many people while flying, and it dawned on me. Not a lot of people actually look happy to be flying, so I put together a few tips. That’s right! Wellness can even reach the frequent flyer. So here we go…

1. Smile. I know it seems so simple, but it is your greatest way of being the best you on a flight. I don’t know how many people I have encountered, and they look like they just lost their puppy. So smile, it will make you and your buddy sitting next to you feel better.

2. Relax/Meditate. This speaks especially to flights in the evening . Mostly everyone is quiet, working on their laptop or phone, and you guessed it, sleep. Take some time just to empty your mind and relax. Practice deep breathing (Make sure your breath is fresh! Lol), but try it. It’s more calming than you think, even on a plane . 

3. Finally, Write down your thoughts. I know a lot of times while flying, I have great ideas or thoughts. Try to bring a notepad and pin with you to write down the great things running through your mind. Set reminders for yourself, or maybe write a letter to loved one. There are no limits.

Well there you have it 3 tips for the frequent flyer . I hope your flights will be more “well” with them. Try them out, and I hope you guys had a blessed Tuesday.
Live. Love. Well & Fit.