Taking time to be grateful

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At the end of my fitness classes we always do a gratitude circle.🙏 It is something that I have adopted from my full time job as a health educator. Taking time to be grateful can make a world of difference to your day. Whether someone says that they are grateful for waking up in the morning or completing the workout, it is always great to be in the presence of gratefulness. Wellness is so much more than exercise and eating right. It is a full journey including the mind and spirit. I thank the Lord for my family (especially my husband @gothomasmarketing), friends, and all those who influence my life in some type of way. Everyday is a teacher not to be taken for granted, so get to learning!😊 Live well and be fit you guys.

Live.🌿 Love.💖 Well & Fit.💪

Day #2 Cleanse

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Hello everyone and happy Tuesday. Today was an interesting one. I woke up feeling very energized,  and that carried me through most of my day, but in the evening, I began to get an headache. This probably was contributed to my decrease in water intake and tiredness. As soon as possible I drank a full bottle of water, and now that I am at home relaxing, I can feel the headache subsiding. It wasn’t a terrible day, but a tip to the wise in a cleanse… DRINK WATER!… and lots of it. Now it is time for me to get some much needed rest. Good night to you all.

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Live.🌿Love.💖 Well & Fit. 💪

Commit to your goal

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Hello everyone, and happy Tuesday. Look above at tonight’s topic and picture. Does this word frightened you? Well I won’t be surprised if it does. It scares most people. Commitment usually means something permanent. It is something you can’t get out of. Whether it’s in relationships, finances, or dedicating yourself to health, commitment is something that scares most people. What if though we used it for good. I was listening to Les Brown this morning and he made a point to ask, “What would our days look like if we committed to everything we said we were going to do?” Life would seem a little different right? Commitment pushes us out of our comfort zone, and gives no reason to back out. You may juggle somethings around in your mind, but it is what it is. If we were smarter though, we could actually use it for good. The effect would lead to more accomplished goals. Setting and meeting goals is not easy, but once you make a true commitment to yourself (and hold yourself accountable), you’ll notice change will occur. You’ll find things out for yourself that you never knew. The true measure of you that has been longing to come out! So commit to your goals and go for it. It may not be easy, but I promise you it will be worth it.

Be well everyone.

Live.🌿 Love. 💖 Well & Fit. 💪

Tackle Your Tuesday: Self Care

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Hi there, and happy Tuesday! Let me ask you a question. How dedicated are you to bettering yourself?  How well or how often do you take care of yourself? As a wife, mother, friend, etc it can become very busy for me (believe me I know). Sometimes it seems like I am pulled in every direction not wanting to let anyone down. Although I am strong, the only person I am letting down is myself. I realized that I have to find the time to take care of me. Pay myself some attention with self care. Being dedicated to yourself or filling yourself up is the only way you can pour yourself into others. That is the only way to truly be fullfilled. To live out your passion, and be the best “you” you can be and will in return sprinkle onto others. Work on growing you. Read books, meditate, be one in nature. Find your gratitude for life, and you will find a way to have the greatest life you could have ever imagined. Take care of you my friends, in every aspect of the meaning then everyone else. You’ll be more full for it.

Be well you guys!

Live.🌿 Love. 💖 Well & Fit. 💪

International Womens Day

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Hi everyone, and happy Tuesday!  Friends… how many of us have them? Good friends can be hard to come by, but these 3 ladies have supported me in more ways than one. I appreciate each one of them, so I decided on international women’s day that I would give a special shout out to them! Thank you for your constant encouragement. For checking me when needed. For the laughs and tears, prayers and cheers. Thank you for not only being my coworkers, but my friends. I love you guys!

Who is a motivational women in your life? How have they helped you on your life journey?  Also have you told them you appreciate them today? If you haven’t then maybe you should!

Be well my friends.

Live.🌿 Love. 💖 Well & Fit. 💪

International Womens Day

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Hi everyone, and happy Tuesday!  Friends… how many of us have them? Good friends can be hard to come by, but these 3 ladies have supported me in more ways than one. I appreciate each one of them, so I decided on international women’s day that I would give a special shout out to them! Thank you for your constant encouragement. For checking me when needed. For the laughs and tears, prayers and cheers. Thank you for not only being my coworkers, but my friends. I love you guys!

Who is a motivational women in your life? How have they helped you on your life journey?  Also have you told them you appreciate them today? If you haven’t then maybe you should!

Be well my friends.

Live.🌿 Love. 💖 Well & Fit. 💪

Not Perfect But Still Willing

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Good evening everyone. I hope you all had a wonderful day. Quick question, have you ever wanted to change your wellness for the better? Maybe you wanted to lose weight, stress less, or eat healthier, but you just didn’t know where to start. Well I’m here to tell you that there is no perfect time to start and there never will be!

I can truly say I am speaking to myself on this topic. For you who don’t know I am currently rolling out a new program for Well & Fit Coaching this month. I was so anxious and nervous just thinking about when to start or what would be the perfect timing. Then I realized there will never be one because nothing is ever perfect (except God), but I am willing. I’m willing to take a chance for more, and you have to do the same too! Yes you may have obstacles along the way, but you’ll be glad you did it in the end. Don’t fail by default because you didn’t try!  Take control of your fears, and gain back your life! Begin to work everyday towards your wellness, and look forward to what you have to offer yourself. Now there’s some motivation for you Tuesday night!  Be well everyone.

Live.🌿 Love. 💖 Well & Fit.💪

Getting Rid Of Negative Thoughts

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For the past 2 to 3 weeks I have been flooding my brain with postive energy. Day and night I listen to people like Les Brown, Lisa Nichols, and Eric Thomas to find motivation in my daily tasks. Through all their videos they seem to all make one astounding point, to get rid of the negative thoughts in your head. Check you negative emotions. Tell them to stop ruling your life.

As a health educator, wife, mom, daughter, sister, and friend I find it a constant struggle to fight off the negative thoughts that I have. I try my best to truly listen and respond, but sometimes it may be best just to  support certain people from afar. More and more I am learning that if I want to grow I must continually be involved positively. I am really trying to work on myself, and how can I “Tackle my Tuesday” or any day for that fact with a negative state of mind. I can’t.   I won’t anymore, so I will choose to use positive psychology to help me day in and day out. Reading God’s word, listening to motivational speakers, and dancing (to a little ratched and a little R&B) my way to a better me to affect change in my circle.

Be well everyone, and block your negative thoughts today.

Live.🌿 Love. 💖 Well & Fit. 💪

Step In The Name Of Fitness

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Have you been making a strong effort to be a better you? So many things qualify as a physical activity. Whether it’s cooking, vacuuming, or washing the dishes, it will always burn calories. With all that said, did you know that you are mastering an exercise everyday? It is called walking, and it is something we have to do daily! Question is, are you doing enough for it? Well did you also know you have a very easy way to measure it, and it’s right on your phone!  It is called a smart phone for a reason people!!! Most all phones now come with a health application. A place to record your steps, food, and heart rate. Did you know that on new Samsung smartphones that your camera is also a heart rate and stress monitor?  Oh yes! So you have no excuse to track your health, especially since it is on all our favorite thing… our phone. So waist no more time, go step, run, eat, track yourself in the name of fitness!

Be well everyone.

Live.🌿 Love. 💖 Well & Fit. 💪

Tackle Your Tuesday: Changing Habits

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Hello everyone! Happy Tuesday! Today was a very long day, and I’m just glad to be home in peace. You know changing habits can be sometimes a good thing, and sometimes it can be a bad thing (depending on the circumstances). I feel if you are changing progress is being made. Most of the time it is for the better. As I continue on my Well & Fit journey, I am running into obstacles along the way. I ask myself, “Should I eat that, or why get up and exercise when I’m so tired?” My life is changing, and I don’t want to settle in my bad habits. Adjusting to being back at work, and the time it is taking to pick up 3 children in 3 different places is draining. I know this too shall pass, but it can also be very draining on my health. I have started implementing going to bed earlier, not watching as much tv, and rearranging my monthly goals to fit into my new schedule. Life is always happening, and how we deal with it will show your true character. I choose to be happy. There will come pain, uncertainty, and questions of doubt, but I never want to lose sight of my goals. I’m optimistic!…  what can I say? I hope you all had a wonderful day, and I’m pray you have a blessed Thanksgiving weekend. I don’t know if I will be writing as much because I’ll be traveling, but I wish you all well.

Live.🌿 Love. 💖 Well & Fit. 💪