Everything I've written, still right here

October 11, 2026

How to Start a Walking Habit: Shoes by the Door

Shoes by the door are more useful than a perfect plan. When I think about building a walking habit, that is where I want to begin: making the next step easier, not making the plan more impressive.

September 20, 2026

How I Make a Full Day Feel More Manageable

I cannot remove every busy or unpredictable day, but I can keep it from running me. These are the practical ways I create more room in real life.

September 19, 2026

What My Body Taught Me During an Unexpected Recovery

My recovery after back surgery took a frightening turn. Looking back, this is what that experience taught me about listening, patience, support, and progress.

September 18, 2026

It Is Time to Choose You

Choosing yourself is not about becoming selfish. It is about protecting your energy, trusting your own direction, and making room for the life you want.

September 17, 2026

The Hydration Habits I Actually Follow

Hydration is one of the simplest parts of my wellness routine—and one of the easiest to forget. These are the practical habits that help me stay consistent.

September 16, 2026

Movement Does Not Have to Happen in a Gym

A gym can be useful, but it is not the only place movement counts. Here is why I still make room for walks, trails, and movement that feels like real life.

September 15, 2026

How I Restart Fitness After Time Away

Restarting fitness after time away is not about punishment or making up for lost time. Here is how I rebuild strength, consistency and confidence with intention.

September 15, 2026

Nutrition After 50 Without Making Food Miserable

Nutrition and weight loss still matter to me, but I no longer believe healthy eating has to make life miserable. Here is how I think about food after 50.

September 15, 2026

Why Strength Training Matters More to Me After 50

Strength training has become about more than a workout for me. My honest take on strength, independence, mobility, weight loss and staying capable after 50.

September 14, 2026

What Healthy Looks Like After 50

Healthy, for me, means more than a number on the scale. My honest take on weight loss, strength, energy, sleep, nutrition and confidence after 50.

May 28, 2023

Nerves Awaken, Healing Progress

Twenty days post-op and sixteen days after bilateral pulmonary embolisms, my body is slowly acclimating to its new normal. The strangest sensation is that of my nerves awakening – the feelings range from the unsettling p

May 18, 2023

A Bumpy Road to Recovery: My Unexpected Post-Microdiscectomy Experience

May 8th, 2023 Surgery day, and a strange mixture of dread and hope fluttered in my chest. The procedure, a microdiscectomy, was scheduled early. The operation went smoothly, and I was discharged on the same day, armed wi

April 16, 2023

Got Supplements?

Hey there friend, I hope this post finds you well. As someone who has been using health and wellness products consistently for the past 7 years, I wanted to take some time to share my experience with you. Whether you bel

March 29, 2023

5 Biggest Misconceptions About Health and Wellness

Misconceptions about health and wellness are widespread, and they can be harmful. Believing in these myths can prevent us from making meaningful changes to our lifestyle and achieving optimal well-being. Here are five of

March 23, 2023

Perseverance and Determination: The Key to Achieving Success

Success is something that everyone strives for in life. Whether it’s in our personal or professional pursuits, we all have goals and dreams that we hope to achieve. However, the road to success is often filled with obsta

March 16, 2023

The “Figure 8 Workout” will fire up your abs without you even realizing it

by Rachel Lapidos wellandgood.com It has come to my attention that something called the “Figure 8 Workout” is secretly all the rage in at-home fitness. If you’re not well-versed in it, it’s a cardio-dance-core hybrid exe

March 16, 2023

Staying Hydrated in Summer.

Summer is a great time to be outdoors, enjoying the sun, and having fun with friends and family. However, it is also important to stay hydrated during this time, especially when temperatures rise. Dehydration can lead to

March 14, 2023

Stop Consuming Other People’s Food

It is natural to compare ourselves to others, especially when it comes to success. We often look at what others have achieved and wonder why we haven’t been able to do the same. However, when we start to envy or covet wh

March 13, 2023

Managing Day-to-Day Chaos

In today’s fast-paced world, it is easy to feel like we are constantly struggling to keep up with the chaos of day-to-day life. From juggling work and family responsibilities to staying on top of household tasks, it can

March 13, 2023

Level Up In Your Own Lane

Leveling up and staying in your own lane to success are two essential components of achieving your goals and maximizing your potential. While they may seem like two distinct concepts, they are actually interconnected and

March 9, 2023

Create Your Bold Life

Life is a canvas, and you are the artist. This quote speaks to the idea that life is a creative process, and you have the power to shape it into something beautiful, unique, and meaningful. Each day presents a new opport

March 6, 2023

Leap Into Adventure

Life is an adventure full of twists and turns, and it is up to us to decide whether we want to sit on the sidelines and watch it pass us by or take a leap of faith into the unknown. While it may be tempting to stick with

March 2, 2023

Exercising With Back Pain

Exercising can be a challenge when you have back pain or other back-related issues. However, regular physical activity is essential for maintaining overall health and well-being. The good news is that there are many ways

March 2, 2023

Nutrition In Our Fifties

As we age, our bodies change, and so do our nutritional needs. It is essential to understand the importance of good nutrition in our 50s to maintain good health and reduce the risk of chronic diseases. In this blog post,

January 26, 2023

How I Found Out The Manifestation of Good Things Takes Time

If you feel like you’re not moving fast enough, remember this: Just as a seed doesn’t turn into a tree the day after it’s planted, neither do your efforts. Those seeds need nurturing, care, and time to grow before they t

August 26, 2022

I Recently Experienced a Plot Twist

You may not be ready to hear this, but when outcomes turns sour and you’re left feeling bitter, it just might be the refreshing plot twist your life’s story needs! I neglected to meet a goal last month but I’m using that

August 26, 2022

Magnesium is a mineral that can help improve sleep, especially in warmer months.

Written by and credited to : Alondra Segoviano. The warmer months can feel like the best time of the year—festivities arise, farmer markets are bursting with fresh produce, and the extra vitamin D is always a treat. But

April 14, 2020

Simple Home Workouts Series I

March 21, 2020

Uncertainty and stress are inevitable during this season —you are not alone

I’m one of those individuals with a compromised immune system however I am healthy with challenges here and there due to being human. 😂 We are not invincible and must shift our mindset of, “it will never happen to me syn

August 15, 2019

5 Ways to Find Joy in Moving Your Body, for Every Body

by Anna Lee Beyer healthline.com Yes, “exercise” can and should be joyful. Imagine all the ways to complete this statement: Exercise is… something I have to do to lose weight for athletes hard and sweaty not fun prescrib

August 14, 2019

✨♥️I have a grateful heart♥️✨

✨❤️ I Have a Grateful Heart ❤️✨ Those who know me pretty well, know for the most part I’m a private person when it come to those… you know taboo topics like relationships, politics and especially money💰. However, when yo

August 11, 2019

Change is difficult

Change is a journey and will be difficult for most people to accept a change needs to happen in certain areas of theirs lives. Many are in denial until an extenuating activating event crosses their path. Too often it tak

August 9, 2019

5 Hacks For Making A Plant-Based Diet More Budget-Friendly

by Melissa Copeland If I had a cashew for every time I heard the old “I’d like to go vegan but it’s just so expensive” excuse, I’d be bathing in cashew cream. There’s a pervasive myth that a vegan diet is not only more e

August 9, 2019

Why should you start meal prepping?

In this article, I’ll cover the art and science of meal prepping, as well as provide you with valuable tips and tricks for making the Paleo lifestyle affordable and time-saving, even if you’re on a strict budget and tigh

August 6, 2019

What do you do when you have challenging days?

Whenever I’m having a challenging day, I want to head to any destination that is scheduled for immediate departure from my international airport, but I resist. Instead, I take a trip to the Japanese Tea Garden walk aroun

August 1, 2019

Could eating local food reduce blood pressure and diabetes risk?

by Tim Newman medicalnewstoday.com A recent pilot study finds that consuming local foods with fewer additives might reduce abdominal fat, blood pressure, and diabetes risk. The study is small-scale, but the findings are

July 31, 2019

Change is Difficult but the Journey is Rewarding

When you decided to create a change to improve your situation did you ask yourself what would others think? Yep, sounds familiar huh! I let others creep inside my head and I started self-sabotaging my efforts and belief

July 28, 2019

Are your goals in alignment with your values?

Well are they? Conduct an honest assessment of your values that mean the most. If someone were to provide you will an honest answer of what they believe you represent, would their assessment of you scream the values you

July 22, 2019

Do you find yourself procrastinating even when you know what needs to be done?

Now, I read this book 📖 looonnng ago because it was mandatory and frankly blew it off —definitely a different mindset back then. I’m in a book club and was supposed to read Chapter 1 of Eat that Frog 🐸 by Brian Tracy. LI

July 19, 2019

Life’s Challenges

The sooner you accept life’s challenges, the better off you’ll be, be the victim, or the victor(~unknown). Growing up we all had dreams of becoming a doctor, an athlete, fire fighter, teacher etc. But for whatever reason

July 17, 2019

Almond-&-Lemon-Crusted Fish with Spinach

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Calcium High Potassium Low Calorie Low Carbohydrate Low Cholesterol Low Saturated Fat SERVES PREP TIME TOTAL TIME 4 25 min 25 min Directions Ingred

July 17, 2019

Couscous & Fruit Salad

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat Low Sodium SERVES PREP TIME TOTAL TIME 4 15 min 15 min Try this fruit-and-nut-studded couscous salad

July 17, 2019

A Gilding of Shrimp & Saffron Rice

Golden saffron and a bounty of herbs and summer vegetables make this a beautiful and fresh-tasting dish. Don’t overseason; let the flavors sing. Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Hear

July 13, 2019

Sweat now, Shine later!

Now is the time to put in the WORK!! Take a moment and think about if you were consistent daily completely those activities you knew were going to get you where you want to be! Would it provide relief and stability in yo

July 9, 2019

Life changes when you become committed to your dreams

Life will only change when you become more committed to your dreams than you are to your comfort zone. Many people have issues with this because they fear what others may say. There comes a time in life we have to let go

July 7, 2019

You Don’t have to be confined to a gym

Yesterday was an awesome morning for a hike and get a much needed #workout to clear the mind. Was out of breath during this 3.5 mile uneven #terrainpark with a humidity of 70% but got in a good sweat. I post these hikes

July 4, 2019

You cannot have promotion without process

Have you ever had a goal or a promotion you had your eyes set on but realized there was more work involved than expected? Sometimes we have great ideas or want to accept greater responsibility to accomplish big things bu

July 2, 2019

Capture Your Ideas

Do you have a journal dedicated to ideas, dreams, and plans? I don’t go anywhere without mine, because in an instant I could have an idea for a new blog post or new concept to implement for my nonprofit and I have to wri

July 2, 2019

What’s Calling You?

You know… that something you were created to do! That thing that sits in the pit of your stomach daily waiting to rise up an make an impact in the world. Often times I hear you work so hard, you never rest or you bend ov

June 18, 2019

Sweet and Simple

Life is only as complicated as you make it. Ah, I’ve said it hundreds of times, get out of your own way, get out from behind the shadows of other people comparing yourself based on what is for them and live a life that r

June 11, 2019

It’s TIME to choose YOU!

𝙄𝙩’𝙨 𝙏𝙄𝙈𝙀 𝙩𝙤 𝙘𝙝𝙤𝙤𝙨𝙚 𝙔𝙊𝙐! 𝙇𝙚𝙩 𝙜𝙤 𝙤𝙛 𝙩𝙝𝙚 𝙩𝙝𝙞𝙣𝙜𝙨 𝙤𝙧 𝙥𝙚𝙤𝙥𝙡𝙚 𝙩𝙝𝙖𝙩 𝙙𝙤 𝙣𝙤𝙩 𝙖𝙙𝙙 𝙟𝙤𝙮 𝙩𝙤 𝙮𝙤𝙪𝙧 𝙡𝙞𝙛𝙚. Do you find yourself constantly not following your heart or intuition? Do you tend to listen to those who aren’t supportive and al

April 21, 2019

The Bulk Myth — Women can Gain Lean Muscle, Increase Strength, and Lose the Fat without Bulking Up!

Once in a while, I’ll speak to some of my female friends, who just want to inquire about what I’m doing to keep from bulking up while strengthening and toning. They’ll tell me regardless of their efforts; they’ve had alm

April 19, 2019

Hustle & Grow

Hustle & Grow We all know the meaning of hustle —to move quickly in a specific direction. As entrepreneurs we all have an idea of what it takes to achieve the goals we envisioned. We have learned it will take courage to

April 17, 2019

Why Is Time Management Important?

You will be surprised to know that there are still some people in this world who ask the question: is time management that important? Well, the benefits are apparent. With the advancements in technology such as smartphon

April 17, 2019

Ladies! Need Help with a Health & Fitness Routine to Lose Up to 50 Pound this Year?

It is true you can lose weight without making a drastic lifestyle change, but sometimes developing a regular fitness plan is essential to losing weight and maintaining a healthy body. The point of this article, for you,

April 16, 2019

Looking for a business that’s a good fit for you?

If you are looking for a home-based business or any other way to make money working at home, then you have probably been overwhelmed with the information available online. You can’t search for work at home opportunity on

March 29, 2019

AMBITION

Does your level of desire match your ambition to succeed? How strong is your intestinal fortitude and determination? You either have it or your don’t! You can’t waiver back and forth. Do you have the ability to self-moti

March 4, 2019

Magic Happens…

Magic happens when you do not give up, even though you want to. The universe always fall in love with a stubborn😤 heart ♥️. How many of you are walking around with a stubborn heart ♥️ or took steps to relieve yourself of

March 4, 2019

I changed my thinking, it changed my life.

How one reacts to challenges can either make you or break you especially when one hops on the pity-party train. With anything in life it takes practice and repetition to learn a new skill. It is no different when one cho

July 30, 2018

Monday Workout

July 30, 2018

Meal Prep Sundays

Eat healthy and slim your waist. 🧀 🍚 🥗🥚🍋 LUNCH MEAL PREP – QUINOA & BROWN RICE WITH GARLIC AND SPRING GREENS SALAD INGREDIENTS: -2 cups cooked quinoa & brown rice -6 hard-boiled eggs -Spring Greens salad with Blackberrie

July 23, 2018

I Want More

There is so much in my life that I’m grateful for and have accomplished, but there’s always more I can strive for. That something might be in my business, my relationships, or my personal growth, and today I want more. I

July 19, 2018

How Do You Stay on Track Eating Healthy and Exercising Throughout the Weekend?

I know starting a healthy lifestyle journey can be a pain-point for some people, but if you want to see change, you must change your habits when it comes to staying on track with eating healthy and exercising through the

July 17, 2018

What Inspires Your Creativity?

Right now I am fired UP creatively. This is likely at least in part the result of spending quality time with my behind the scenes husband listening to me babble on with ideas to create a culture that will inspire, suppor

June 28, 2018

Do You Know the Benefits of Adding Avocados to Your Diet?

Well, let’s start with the health of your cardiovascular and nervous systems. Everyone needs the functions of their nerves, and it contains Vitamins C and B5 with help generate neurotransmitters– you know the signals tha

June 21, 2018

How Is Your Prefrontal Cortex and Hippocampus Health?

Are you ensuring your prefrontal cortex and hippocampus continue to be strengthened as you age? Did you know long-term exercise helps improve your focus and attention span while increasing the volume of the hippocampus?

June 13, 2018

3 Foods You Should Eliminate from Your Meals

Over the last few days, I’ve been researching food items that may be sabotaging one’s healthy food choices. There are a few man-made products that some countries have banned. However, the US FDA still have listed for hum

June 11, 2018

Super Foods Recipe for a Vegetable Salad with Creamy Citrus Dressing

Thought I’d share one of my favorite salads with all of you. The ingredients for this vegetable salad includes broccoli stalks, beet greens, kale, red cabbage, chard, dried cranberries, roasted walnuts, and quinoa. All i

June 8, 2018

3 Things You are Grateful For

Let’s play a game. Take stock, right this second, of 3 things you’re grateful for. Feel free to elaborate, or keep it super simple. I’m staying simple because I think this list speaks for itself: I say health, love of fa

April 9, 2018

Are You a Goal Setter?

Everyone should set a goal(s) to become successful. Do you have a dream sheet? Have you created a vision board? If so, have you listed those items that you genuinely want to achieve? If not, it’s never too late to start

April 9, 2018

10 Empowering Beliefs that will Change Your Life

Just came from a fantastic retreat January 22, 2018, with excellent leaders in Fort Lauderdale, FL. There were so many breakthroughs that people discovered about themselves that kept them from achieving their success goa

April 9, 2018

Stuffed Avocado Taco

April 8, 2018

Low Carb Oatmeal Substitute: One of my Favorite Oatmeal Alternatives

Growing up, our mothers used to tell us to eat our oatmeal because it would stick to our bones and keep us full longer. Who can relate? Well, now as an adult regular oatmeal isn’t the best as half your daily carb limit i

March 29, 2018

The Journey Begins

Thanks for joining me! Good company in a journey makes the way seem shorter. — Izaak Walton

August 20, 2016

Living Your Life to the Fullest

Living life to the fullest means making the most of every moment and pursuing your passions and dreams. It involves taking risks, embracing new experiences, and finding joy in even the smallest things. While this may see