Veggie Squash stir-fry


1 Squash

3 cups of fresh or frozen mixed vegetables

1 TBSP of soy sauce  or your favorite seasoning

1 cup of water

1 tsp  grape seed oil or oil of choice

In a skillet heat your oil. Toss in your onions and squash. Cook for 5-10 minutes until onions start to brown. Pour in your soy sauce, vegetables and a cup of water.
Cover and cook on medium heat, stirring occasionally until squash is soft.
Serve and enjoy.

Workout Jar!


Working out can get a little daunting at times. Being creative with your workout and your routines can help keep you motivated.
Having a workout jar is a fun and creative way to get your home workout in.
All you need is an old jar, a few pieces of print paper and a highlighter.Cut paper into small square pieces and write a few of your best workout excises on each piece.
Before working out, randomly pick 5 or 6 pieces of paper or however many you need for your allotted workout time. Now your good to go to get your workout on.

Share some of the ways you stay creative with your workout routine.


What if you…..
Allowed yourself to be happy
Started a new workout routine
Told someone you appreciate them
Were true to yourself
Started eating healthier
Saved more money
Let someone go ahead of you in line
Were a better listener
Treated yourself
Were more responsible
Forgave someone who wronged you
Kept your promise
Said no
Were less judgmental
Loss your freedom
Helped the homeless
Volunteered your time
Tried harder
Fought for a cause
Were less stressed
Said yes
Followed your dreams
Prayed for forgiveness
Played more
Challenged yourself
Forgave yourself
Were more confident
Showed up
Were selfless
What if you were the solution?

What if…. How would your life be different?

Live life with no regrets

Bullying In the workplace.

Signs You’re a Bully or Being Bullied In The Workplace

~ Spreading malicious rumours, gossip, or innuendo that is not true.
~ Excluding or isolating someone socially.
~ Intimidating a person.
~ Undermining or deliberately impeding a person’s work.
~ Removing areas of responsibilities without cause.
~ Constantly changing work guidelines.
~ Establishing impossible deadlines that will set up the individual to fail.
~ Withholding necessary information or purposefully giving the wrong information.
~ Making jokes that are ‘obviously offensive’ by spoken word or e-mail.
~ Intruding on a person’s privacy by pestering, spying or stalking.
~ Assigning unreasonable duties or workload which are unfavourable to one person.
~ Underwork – creating a feeling of uselessness.
~ Yelling or using profanity.
~ Criticizing a person persistently or constantly.
~ Belittling a person’s opinions (Forbes 2013)

Bullying in the workplace is more common than one would expect. According to recent studies, an estimated 37% of workers, or about 54 million people, have been bullied in the workplace or mistreated in some unacceptable fashion

This list could go on forever. If you feel you are being bullied, discuss it with your manager or superior. Workplace bullying is real and it can affect your work performance as well as your personal life.

If you’re the one doing the bullying, seek help. Your lack of self-confidence stems from some unhappy event in your life, past or present.

Live life with no regrets. Love yourself and others.


1>. What are my goals for being healthier?

2>. How will this goal benefit me?

3>. Why is this goal important?

4>. Steps to reaching my goals?

5>. How will I start?

6>. Who can help me?

7>. Barriers that could possibly get in the way.

8>. How can I overcome these barriers?

9>. Who can support me in reaching my goals.

10>. When am I going to start?



Work Out of the Week

100 jump ropes

5 push-ups

10 jump squats

25 crunches

25 donkey kicks

1 minutes of planks

one minute rest. Repeat.

Workout of the week. Is just that. A workout for the week. It is designed for you to complete as many rounds as you can in 30 minutes on each workout day (take  one minute break after each completed round). For best results these exercise should be done at least 3 days out of the week. For those of you that are new to exercising, work at your own pace or cut exercise in half. No pressure. For those of you looking for a challenge, add weight to your workout.

Always consult your doctor before starting any new exercise regiment.

Just Today!

Just Today

Just today I realized that today is all I need. Today doesn’t look like yesterday nor will it feel like tomorrow.
Have you ever sat in the moment and convinced yourself that yesterday was the worst day of your life, or vowed that tomorrow will be the day where everything will get better? Don’t waste Today trying to forget about yesterday or how you will defeat tomorrow. Appreciate today for its existence.
Live life with no regrets. Just today.


Signs You Could Be Depressed

Signs You Could Be Depressed.
1. Loss of interest in activities that once brought you pleasure, for example, sex, shopping, or working out.
2. Over eating or not eating at all.
3. Avoiding family and friends.
4. Unexplainable bouts of sadness.
5. Constant negative thoughts.
6. Sudden weight loss or gain.
7. Crying for unknown reasons.
8. Feeling worthless.
9. No interest in getting dress.
10. Suddenly ending a relationship.
11, Missing work for no reason at all.
12. No desire to take care or personal needs or the needs of loved ones.
13. Being bullied.
14. Dealing with a debilitating injury.
15. Health issues.

This list could go on-and- on. If you have experience 3 or more of these signs at once, seek the help of a family member, friend, pastor or a professional counselor. Depression is real and it can take over your happiness and well being.

Live life with no regrets. Your happiness is waiting around the corner.