Blog: Health and Wellness Journey Support

How to Remain Consistent with your New Year’s Resolutions and Goals

Hi you all!

We are 8 days into the New Year and many of us are working on our resolutions and goals…well I know I am.

I have also gotten busy at work, working on my business, and starting a new business.

You know what that means right?


I can make excuses that I am too busy to keep working out, to plan my meals, to wake up early for my morning routine, etc.

I almost fell into that last week when I felt tired.

But guess what?!


I kept pushing. 

I worked out every day.

I did my morning routine daily.

I did not give up on me.

Why not?

Because I matter and consistency Is key.  

You have to be disciplined to be consistent.

Self-discipline is defined as the ability to control one’s feelings and overcome one’s weaknesses; the ability to pursue what one thinks is right despite temptations to abandon it. (Oxford Languages)

That snooze button on my alarm clock was calling my name as the week progressed, but instead, I remained disciplined and consistent and woke at 5am to get my day started. 

I chose to be consistent.

What is consistency?

Putting in effort every single day, no matter what!

How can you be more consistent so that you reach your goals and knock your resolutions out of the park?

Here are 9 ways to be more consistent:

  1. Make your goals realistic.
  2. Ensure that whatever you are working on is achievable by you.
  3. Adopt a mindset that helps your consistency. Think thoughts that support your goals.
  4. Create affirmations to repeat daily that will help you be more consistent.
  5. Create habits.
    • Determine smaller habits you can complete to achieve your goals.
      • Break them down and complete them.
  6. Have a plan.
    • Make plan to work towards your goal/resolution.
    • Put your planned days and times on your calendar.
    • Set reminders.
    • Put reminders on your phone to remind you because we are all busy. 
  7. Avoid giving up if you fall off.
    • If you fall off or make a mistake, it is ok.
    • Forgive yourself. We are all human and life happens.
    • Pick up and get back on schedule immediately…NO EXCUSES!!!
  8. Accountability
    • Get help!
    • Get yourself an accountability buddy working on similar goals. Check in with each other to stay on track. Perhaps with a little healthy competition.Motivate one another.
    • Hire a coach. Coaches support you. Coaches help you determine thinking patterns not serving you. Coaches cheer you on and celebrate your wins.
  9. Celebrate.
    • Celebrate all of your achievements. Winning keeps you motivated. Celebrate small wins. Celebrate large wins.

Accomplishing your goals will not occur if you don’t put in the work. No one can do the work for you. An accountability buddy or a coach won’t help if you are not ready to work. Assess yourself. Are you ready? If so, get started and remained disciplined and consistent. You’ve got this! 

5 Resolution Tips

January 1, 2023

Happy New Year friends!

It’s that time of year where lots of people determine their New Year’s Resolutions.

If that’s you, consider the following:

Are you tired of making New Year’s Resolutions year after year just to give up on them before quarter 1 ends? 

Do you find yourself making the same resolutions over and over again?

Does making and not accomplishing resolutions make you feel defeated?

I know. I’ve been there and IT’S DRAINING!!!

It’s embarrassing.

It’s unnecessary!

Why repeatedly put yourself through that?

Instead, try my 5 Resolution Tips!

  1. Ensure your resolution is meaningful. If your resolution means something to you, then you are more apt to remain committed. Choosing a resolution because someone else said it’s a good idea does not increase your personal commitment. Your resolution needs to matter to you.
  2. Make your resolution realistic. Unrealistic resolutions set you up failure and make you feel defeated. Yes, you want to be challenged to keep things interesting; however, your resolution should be within your reach. Losing 20 pounds in a month is an unrealistic goal and can backfire on you. Instead, shoot for losing 5-10 pounds in a month.
  3. Consider undoing stuff. Sometimes we create change by undoing unhealthy habits. For example, limiting the number of times you eat out per week or month can do wonders for your health and weight.
  4. Plan the implementation of your resolution. When a plan is in place, it’s likely to get done. Operating without a plan leads to putting off your resolution. If your resolution is to exercise 3 days a week, you can plan it by putting the exact days and times on your calendar with reminders, deciding what and where the workout will take place, and packing your exercise attire.
  5. Celebrate all progress. Celebrating is exciting. Celebrating is fun. And it keeps you motivated.  So celebrate no matter how large or small your progress is. All progress is progress!

I hope these tips help. If you need more encouragement or assistance, apply to work with me!

I’m back!

Hi friends!

I am back from my social media detox. Originally, it was supposed to be a month; however, I enjoyed it so much that I extended it. I was on a social media detox fromJuly 27th until today, which is November 6th and it felt soooo good!

We have to keep in mind that social media can really take over your life. With business and personal usage, social media was consuming me. I felt overwhelmed by it.

As a result of my detox, I feel refreshed and rejuvenated.

For that very reason, I am limiting my social media interactions. I will not be posting everyday, multiple times a day, like before. I have plenty of content on social media already.

However, I do have something new coming in terms of my business. Once that shift happens, I will be posting things in relation to that. BUT, I will not be posting like I was. That was TOO MUCH! And I don’t feel the pressure to do so. It is okay and if you feel the need to post all the time, you don’t have to. It is okay for you to scale back as well.

So I look forward to sharing my new developments with you all by the end of 2022.

Stay tuned!

Refreshed and Rejuvenated!

Your Thoughts Matter

I am sure you have heard the quotes: “Change your thoughts change your life”. Or Change your thoughts and you change your world”. Well, guess what??? They are absolutely true!

Any change you want to make comes from your thinking.

Your thoughts are what shape your mindset. So it is all about what you are thinking and saying in your mind and to yourself. Those subconscious thoughts matter too!

Any time you attempt to make a change with actions, but have not initially worked with your thoughts and mindset about it won’t last! I am sorry to be the bearer of bad news, but it is true. You will use will power to white knuckle your way through but that gets old. You have to make up your mind that the change you are making is worth it and you will do it no matter what because your current situation has to change.

There is no “faking it until you make it” because you won’t make it if you don’t do the mindset work!

And this applies to any and every change you want to make in your life. It could be to lose weight, be a better spouse, save money, be financially free, etc.

So let go of the “fake it until you make it” mentality and do the thought work.

Thought work matters!

Starting a Healthy Lifestyle: Hard or Naw?

Starting a healthy lifestyle is thought to be HARD by so many. Heck I have fallen victim to thinking a healthy lifestyle is hard.

The truth of the matter is that starting a healthy lifestyle does not have to be hard.

First, manage your thoughts to believe that adopting a new and healthier lifestyle is not hard. Maybe it can be fun! Or challenging! Or complex because you still have a lot to learn about how to be healthier. But it does not have to be hard.

You have to be COMMITTED to having a healthier lifestyle.

Once you are committed, then be CONSISTENT.

Commitment and consistent are key to starting and maintaining a healthy lifestyle.

And of course, if you struggle with this on your own, you can always hire a coach, such as myself to help you, cheer you own, and hold you accountable along the way!

7 Easy Steps to Kickstart Your Healthy Lifestyle!

How Can I Start My Day Off Right?

So many people feel like this:

It’s Monday and I have so many things to do!

I am already irritable and the day just started.

I wish this wasn’t the case.

Guess what?

It doesn’t have to be this way.

I implore you to practice a morning routine.

I swear by mine!!!

I love starting my day off in a positive mindset.

My mindset permeates the rest of my day, which is AWESOME and wouldn’t happen regularly if I did not practice my morning routine.

Starting your day with the right morning routine is completely up to you.

What do you need on a daily basis?

Is it coffee/tea? Journaling? Devotion? Meditation? Exercise? Prayer? Affirmations? Planning your to-do list? Something else?

Whatever it is for you, write it down.

Then, determine how much time you are allotting for each activity.

Once you have determined that, you can figure out how much time you need in the morning prior to getting ready for work.

Lastly, set your alarm and make it happen.

I would suggest you take note of how your days have been without your morning routine and how they are once you start your morning routine.

I am pretty sure they will be better.

Use this observation to motivate you on those days you don’t want to get up earlier because it is so worth it!

Need Better Sleep?

Do you have trouble sleeping at night?

It is possibly because you are not winding down in a way that is conducive to you.

Many times, I find that my clients and others are on their electronics until they fall asleep, events the point of falling asleep with their electronics in their hands.

Many people also go to bed with a lot of things on their mind. This causes stress and anxiety, which does not help with going to sleep.

I would suggest you create a Night Time/Bedtime Routine to assist you with winding down.

A night time routine will should help you calm down, relax, and prepare for a good night’s sleep.

Keep in mind that your night time routine is unique to you.

You can get suggestions from others; however, if that suggestion does not feel right or helpful to you then don’t do it.

You should be able to practice you routine nightly with ease.

Here a some suggestions of what you can include in your night routine but remember to pick and choose what works best for you:

-Turn off electronics 90 minutes to 120 minutes prior to bed time because the blue light emitted from the devices makes your brain think it is daytime.

-Cut out caffeine early in the day.

-Take a relaxing bath or shower prior to bed.

-Brush your teeth and wash your face.

-Drink some chamomile tea.

-Diffuse lavender essential oils.

-Journal your thoughts.

-Write out your to do list for the next day.

-Practice visualization.


-Practice bed time yoga.

-Read a chapter from a book.

-Have sex.

This is not an exhaustive list, so if you like a different idea try it out!

Your night routine is not set in stone and can change.

I hope this helps you to get better sleep at night.

Let me know!

Photo by cottonbro on

National Nutrition Month

I’m a little late but it’s National Nutrition Month (March 1st-31st).

This month, pay special attention to your meals.

Eat foods that fuel your body.

I encourage my clients to include protein, healthy fat, veggies, and a complex carb in their meals.

Key point: Just because a food item is a known “healthy food” doesn’t mean it’s healthy for you.

I know someone near and dear to me who can’t eat vegetables like leafy greens and tomatoes…and that’s okay!


It’s important to know what works for your body. Eat well-balanced foods for you!

It’s called bioindividuality. So the most important thing about being healthy is to know your body.

Happy National Nutrition Month!

#nationalnutritionmonth #fuelyourbody #bioindividuality #wellness #wellbalanced #coach #healthcoach #lifecoach