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

National Poinsettia Day

Did you know today is National Poinsettia Day? Sometimes I like to look up random fun holidays on the internet, and December 12th just happens to belong to this beautiful flower you see everywhere this time of year. I know what your thinking what does National Poinsettia Day have to do with wellness? Well not only is it the National Christmas Flower, but it is also known for its medicinal use. According to the poinsettia is also used as a antibacterial and also a pain reliever. People even used it for skin remedies, warts, and toothaches. A strong caution to the use of poinsettias. Although they are beautiful to gaze upon, they are highly poisonous. 

The funny thing about natural remedies is that they can be great for quick fixes, but can also come hand and hand with crazy side effects (…but isn’t that every medicine whether natural or not?). Whether natural or prescribed by a doctor be careful what is out there. The very thing that is beautiful can be deadly too. Sometimes wellness requires research. I hope you all had a marvelous Monday. Be well. 
Live. Love. Well & Fit .

Violence and Health Equity Β 

I had the absolute pleasure of attending a conference on violence in our communities and how it is affecting health equity. It is sad, but true. If you are living a an area where violence is prevalent, you are exposed to a level of chronic stress (which leads to illness) that happens daily. Although this is a hard issue to tackle, some communities in LA County are making great strides to decrease this on going violence. I am glad to hear the conversation, and also glad to hear the “higher ups” identify it as a public health issue. We have a long way to go, but awareness is the first step to change.

So I got to thinking… If you are trying to survive daily from violence then why would you even attempt to work on your overall wellness? Eating  healthy or exercising aren’t at the forefront of your mind. You are most likely in survival mode, so I asked myself how can wellness fit into this topic? Well for one beginning  to start programs for children as well as adults geared towards fitness, health, and wellness may be a great way to get their minds redirected from violence to prevention. It can also be a way for them to come together as a community for a better cause than worrying about violence . Two LAPD officers spoke today on how he and she are taking the initiative to impact communities in a better light using things like sports and wellness programs. So far they have seen the overall percentages of violence decrease in these areas.

Like I said before, we have a long way to go, but starting somewhere is the first stride in molding a well and thriving community.

Be well you guys.

Live. Love. Well & Fit . 



I’m am working on a project at work that requires a lot of research, but what I recently came across while searching the internet made me say hmmm. Although I knew 4 out of 5 African American women are obese, I did not know the contributing factors. According to, a group of African American women were selected to participate in a study as to why they don’t exercise. Barriers included lack of social support, social stigma and shame, economic concern, and of course hair. I cannot express to you how many times black women will go without exercising, swimming, or participating in any physical activity just because they are afraid they will “mess their hair up”. Although I have been guilty of this myself, I say enough is enough! We have to set an importance on our health not our hair. It is upsetting that coming from a background of women that are so strong, we fall victim toΒ such aΒ small factor. The time for change is now. We have to be better and do better. Our families are depending on us. Obesity leads to so many other health problems. Heart disease, diabetes, hypertension, etc. I just want to encourage all of my African American women out there to be more proactive about your health. You are beautiful and strong! Let’s join together to start a healthy movement!

I hope this helps someone tonight. Be well.

Live. Love. Well & Fit.

Assessing Your Needs and Wants


I have recently been looking back and reflecting on something’s that need to be added, edited, or altogether eliminated from my life. I am striving to put my needs before my wants. I think this is the first step in me moving on from those negative things and begin to add the important things to my life. I’m in a place were I want to live healthier, stress less, and focus more on me as a whole. Some might say this statement selfish, but how can I possibly give to the ones I love most if I don’t take care of me first?

I just want to encourage all of you tonight to begim to think…What can you live with, and what can you live without? How long will you choose to be mediocre, and not to live to your full potential, physically, mentally, financially, and spiritually. Renew your minds. Rid out the irrelevant objects or people, and be in tune with your needs. Then maybe we can move on to what you want.

Be well. Live fit.

Taking time to be grateful


At the end of my fitness classes we always do a gratitude circle.πŸ™ 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.πŸ’– Well & Fit.πŸ’ͺ

Water, water, water!!!


As we begin to move into the hotter months, remember to fuel your body with more water. The recommendation is 6-8 8oz cups a day, but let’s be overachievers and do 10! Water helps to boost your metabolism, flushes out the toxins in your body, helps relieve headaches, and of course maximizes physical activity performance. I can go on and on, but my point is just make sure your drinking it throughout the day to prevent dehydration. I hope you all have a day full of hydration! Lol!

Live.🌿 Love. πŸ’–Well & Fit.πŸ’ͺ

Come Join My Fit Crew


Encouraging all to come out and join us! Tomorrow morning. 9am at the Victoria Gardens. We will meet in front of Bass Pro Shops, and IF YOU ARE NEW TO THE FIT CREW, YOUR FITNESS CLASS IS COMPLETELY FREE! …so join us for a fun and fit workout. You’ll have so much fun you’ll forget your sweating! See you tomorrow! 

Live. 🌿Love. πŸ’–Well & Fit. πŸ’ͺ

7 Day Cleanse Complete!


So… 7 day Nutriclean Cleanse is complete! I feel very much refreshed! More energy, my skin feels smoother, and I lost weight. I went from 171lbs to 168lbs! If you are looking for a gentle cleanse to rejuvenate your whole body, I definitely recommend it. One that note… let’s be great today!

Live.🌿 Love.πŸ’– Well & Fit. πŸ’ͺ

#fitnes #health #exercise #wellness #wellandfitcoaching #igfitness #healthishappiness #cleanse #detox #nutriclean #marketamerica #tls #tlsweightlosssolution