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.


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.


If your body could talk, what would it say????
Our body speaks to us everyday, It has a way of letting us know when something is wrong but most of don’t listen. For many years my body was screaming at me with a blow horn, but I ignored it. Back in the day my body was telling me I’m falling apart. I’m itchy, my bones hurt. I can’t carry you anymore. I give up.

Today I have a pretty good relationship with my body. It’s saying, thank you for being so kind to me and following Gods plan. Your treating me like the Queen I am. I love how you work me out and nourish me with all those wonderful fruits and vegetables, but I still have a few complaints. I need a few more hours of sleep and I need a vacation. I thought we were gonna start doing yoga. I need to stretch more, please!!!!

Two months ago I asked a few friends and family what their body was saying to them, and this is what they said. ( with no filter):
“Keep stretching me!”

“I’m 44 but i feel like I’m 25!”

“You’re making me waste away, lazy!!”

“I have to pee, why are you holding it? is typing this last sentence that important?”(mom to be)

“lol.. really.. lol.. right now it would say… I’m tired, need sleep but thank God for grace when I’m weak!”

“Thank you for deciding to give me some attention. I have served you well for many years but I need a little maintenance. I appreciate the fact that you have decided to put me first in your life. All I need is a little TLC and I will keep going strong for you for many years. We are a great team together but I just need you to listen to me and focus on my needs. I will work a lot better for you if you feed me well, give me moderate exercise and try to let me sleep at least 8 hours a night. I love you powerful woman. Make me wonderful baby!”

“If u want me to continue running at this optimal level, make sure to stop and thank me with a power nap on a Saturday or Sunday. I sure do enjoy those every once in a while. I also really like it when you take the time to praise me for all the hard work I’ve gotten you through, instead of the little comments that I hear when get frustrated with me when your over indulge. I love you & I know you love me. I just need to hear it a little more and  I promise I wont let you down. we’ll get through anything TOGETHER!”

“Thank you for starting the year off right by setting goals to get me FIT!!!!”

“Help…. cant seem to get started with working out or eating healthier…. I’m tired”
“On the inside I feel like Jessica Rabbit but don’t always look it. So in essence my inside is saying “Help” & my outside is saying I’m tryin!”

“My body would say that it is working too much and not resting enough. It would also say that it would like to dance all day long or take me to the gym more.”

It would say. “The older I get the more maintenance I need…”

“I just want to say its been a honor being in your body for the last 21 years. You have taken really good care of me . I like that you always stay active in sports and remember that im still young and i still have much development to Do. I have lots in store for us. Continue to eat healthy and stay active, remember that rest is just as important as well, And also I like ice cream so its okay to indulge in eating some.”

” You really need to start eating your vegetable and eating lean and clean. You also need to start working out, not just running. I lost the weight, but I still have a jelly belly and arms. I also need protein.”
Thank you all for sharing with me. After reading this, what if anything has changed about your relationship with your body?


6 Simple Ways To A Healtheir Life-Style

6 Simple Ways To A Healtheir Life-Style

Before starting any new journey, start with embracing who you are. Love you for you, not for what others think you should be. You are special and beautiful just as you are. Wanting to make changes doesn’t mean you don’t love yourself, it means you’re taking charge of your health and wellness.

1. Declare who you are and what you want This is a very important step in getting healthy. Embrace who you are. There’s only one you. Find the things you love about yourself and embrace those things, then find the things you don’t like so much and work on changing those things. This requires you to change your mindset. Once you’ve decided that your really ready to having a healthier life style, start using words like “I can and I will be healthy“. Don’t self sabotage your journey before you start by saying things like “i don’t think I can” or “this is way to difficult”. You can do it if you take yourself out of your normal way of thinking and surround yourself around like-minded people. Let your friends and family know your seeking a healthier life style and their support is needed.

2.Keep it real Setting realistic goals are key to being successful. Don’t set yourself up for failure by setting goals that are not attainable. Unrealistic goals like, loosing 20 lbs in a month, or trying to completely cut foods out your diet that you’ve been eating your whole life. Take it slow. For example, if drinking soda is something you want to remove from your diet, start with noting how many sodas you drink in a day or a week and reduce that in half.

3. Eat this not that Making healthy choices will help you see steady results in no time. You can start by swapping food choices in your diet. I know bread can be a hard swap for a lot of people, ( i was one of them) look into multigrain breads instead of white breads, or if ice cream is your thing try switching to a yogurt or a soy ice cream. There is also a book out there called” Eat this, not that”, (Zinczenko & Goulding) which can be very helpful in your journey. You can also find tons of healthy apps online that will help keep track of what your eating.

4. The couch is no longer your friend You have to move if you want to loose. You don’t need a gym to get moving. Start with baby steps if your new to working out. Invest in home workout videos, a jump rope, or small hand weights. If these things are not in your budget, you can incorporate a few simple exercises into your day, walking, sit ups jumping-jack,- planks push up, etc. It doesn’t matter what you start doing, just start.

5. Be true to yourself Being consistent is key to your success. Pre-plan your weekly agenda, grocery list and meals. Having a planned agenda takes the guess-work out of your day. Keep your grocery list consistent to your new healthy eating habits. If you don’t have self-control around food (just yet), bringing home your trigger foods is not the best choice. This can be a bit of a struggle at first, but it will get easier, if you stick to the above list.

6.Seek support If this all seem a bit overwhelming for you to commit to on your own, seek a health coach. A Health coach is your #1 cheerleader. We are here to meet you where you are in your journey. Educating you on the most effective ways to sustain a healthy life style, while embracing you for who you are. Health coaching is not just about what your eating,but what drives you to what you’re eating, such things like, stress, work, family life, illnesses, etc. Contact me at for your complimentary phone coaching session.


No more excuses!!
When I first got into working out, I didn’t know where to start. The ideal of going to the gym was a bit overwhelming and too costly for me at the time. I felt intimidate because I wasn’t happy with my physical appearance, and I didn’t have a clue on how to use most of the equipment. I also wasn’t ready to be around all those skinny girls and super buff guys (that’s the vision I had in my mind) so I decided to invest in a few home workout videos and equipment to jump-start my weight loss and fitness goals.

I began my search online to see what was out there. I also frequent my local thrift stores, and to my surprise I found tons of workout DVDs and VHS videos  ( yes I still own a VCR). In addition to using workout videos I  used the exercise channel, which is no longer around.  There’s also a plethora of YouTube  exercise videos out there.
You name it and there is a workout video out there for it. So, don’t be afraid to try new things. If you need additional support, and you’re looking to take your health and fitness to the next level,  I’m available for health coaching sessions. Checkout my health coaching page.

Here are a few of the videos, exercises and or workout equipment I used at home to help me on my fitness journey

Videos I used:

High intensity workout
Julian Michaels 30 day shred
Julian Michaels killer buns and thighs
HITT with Chris Freytag
Windsor Pilates advance Continue reading


There’s no Love like self Love!!!!
This is the first time in a long time that I can say that I’m actually in love. I just want to scream it to the top of my lungs!!
Love is when you can embrace every ounce of your being. Don’t get me wrong there are things that I continue to work on every day to better my physical and emotional being. But I can do this because I love me. This may sound a little vain but if I don’t love me I can’t love others.

Loving myself means fueling my body with the best and most nutrient dense foods and knowledge I can and allowing myself downtime to meditate and reflect on my action for the day.
I look at it like this; when your car needs an oil change, you put the best brand of oil for the make and model of your car. That’s how I feel about my body. I give my body what works best for it. What works best for one person my not work for the next person. Love yourself. Feed your body and soul with only the best.
Fall in love with yourself and see the value and worth of your inner most being.

Live life with no regrets
Be kind to other
Know you God