We all have the best intentions to live the life we envision. But we never really get to live out our dream life because of the excuses we’ve come to tell ourselves. The reality is, we already have everything we need to live the life we envision. No matter if you are wanting to reset, begin, or change directions. You already have everything you need to live your life.

The first obvious is the fitness journey. We make excuses for why we have to wait until next week, month, or year. But did you ever notice, you can definitely achieve your goal to fit in a dress or for that special event coming up. Why, because you put your mind to it. Why Mindset Is Everything Mindset is everything here. So you can begin your weight loss goal even if you don’t have the gym membership money, workout clothes, shoes, equipment, or space in your home.

If don’t have room in your budget to pay for a membership, use Gods resources. Going outside you can walk your neighborhood, go to the local park, walk downtown, walk the trails, or use the steps in your home if you have them. ”I can’t do that. It’s cold where I live. We don’t have sidewalks. The neighborhood isn’t safe.” Well here’s another option, YouTube. There are millions of fitness videos on the tube, for every level, body part, and need. “I live in a small apartment.” I’m glad you said that. Because I don’t have a basement but I have a large kitchen and I would push my tabel to the side and use my floor to workout for 45 minutes. Use your living room floor. I’ve even used my bedroom as a place to workout .

Everyone has a phone, IPAD, or some kind of device to prop up to workout. Another good way to get in a workout and add variety in going on Pinterest. They have a ton of workout material for you to get started.

Ok you don’t have clothes or shoes, use what you already have. I don’t have a wardrobe of workout outfits. But I do have some old shorts, sweats, and t-shirts that I rotate to workout in. I’m sweating them out anyway. I don’t need to spend a large amount of money on workout clothes to prove I’m serious about my fitness. Also I use an old pair of sneakers to workout in. Once again, they are for getting dirty and I’m sweating in them.

Lastly, you don’t have a lot of wiggle room in grocery budget. That is fine. To begin, cut all your portions in half. The goal is to burn more than you intake. Make sure you have breakfast though. You can also cut out the soda, juice, and any other sugary drinks that you consume. Cut the sweets down. Drink more water. And guess what, you will notice a huge difference.

As time goes on you’ll be able to add or get whatever you need to continue on with your fitness. Remember fitness is a journey. You have to consistently work at it, add variety, and listen to your body. It’s a lifestyle that you must adopt.

The good news is you already have everything you need. 3 THINGS I STOP DOING TO HELP ME MENTALLY AND EMOTIONALLY You even have time. Make it a priority and you’ll begin to see results.


Be you so you can be free.


Trying to lose weight and going on a diet is probably one of the biggest challenges many of us face. It seems like we’re on a roller coaster. We’ve all probably tried every diet and exercise program there is. But truth be told, the reasons our diet and weight lost goals doesn’t stick is because of non food reasons.

How many times have we set out on January 1 to get in shape and we don’t even make it a month. We would even spend money on workout clothes, shoes, and even gym memberships. After that, in our minds, or some, we think the weight is going to start shedding off.

However, there are some non food related points that we must tackle before thinking about “getting into shape.” Here are a couple of non food reasons why your diet and exercise goals aren’t sustainable.


    First, we go in thinking about dieting. That instantly put negative thoughts into our subconscious. We have to give up all the foods we enjoy. Our life is going to be dreadful while on a diet. Most often the “date” to start is pushed back many times because you want to enjoy certain holidays or meals. On the other hand, because we’re are saying “diet” it sounds as if it’s temporary. When you lose the 30lbs you are done and it supposed to magically stay off.

    In actuality, we should prepare our mental for a lifestyle change. This is the most important non food reason to focus on. We must get clear about why we are wanting or needing to lose some weight. Then be completely honest as to how we got to where we are. After that, we can make a plan on how to get better going forward. With understanding the how, what, and why’s, we know what not to do to get back to this point. We then, can create a lifestyle that fits around our daily schedule.

    The next non food reason our diet doesn’t workout, is because we haven’t properly prepared. When I say prepare, I mean looking at your schedule and strategically planning out your meals. Also knowing when you are going to workout and on what days. Before we begin we must know what our weaknesses are and what we have good will power in. Self Care Mental Health Tips

    From there, knowing what you’re going to eat before and after workouts is essential. Having a time of when you’re going to workout is also a must. Because you need to be able to have time to let your food settle and digest a bit before working out. Looking at your schedule daily or weekly will give you a good indication. For example, if I know my son has a meet on Thursday, then that will be my day off. However, I would plan to workout days prior. Next, I spend sometime on the weekend making sure I have what I need for breakfast, lunch, and dinner. Also any ingredients needed for smoothies. Once again, it has to become a lifestyle and a part of who you are.

    Lastly, the non food reason we don’t reach our goals is because we are listening and doing what everyone else is doing or think we should be doing. What works for your friend or coworker might not work for your body. Remember your body, lifestyle, schedule, habits, and goals are different. We can listen to get inspiration. Along with listening to our friends, believing that some of these gimmicks and fad diets will get us to our goal in a week. If they do, its very unhealthy. Maintaining and sustaining your diet and weight loss goals is specific to you.

    Along the way you may have to add or delete something from your diet. The workouts you used to be able to do, you no longer can do. Also switching up workouts to shock your body to have continuous results is something you’ll have to tweak.

Focusing on the non food aspects of dieting and losing weight will help you better sustain whatever goals you’re trying to achieve. Gaining as much knowledge and education as possible will allow you to make the best informed decision for yourself. Take things slow, listen to your body, and of course seek professional assistance if necessary.


Be you so you can be free.

DIY Cucumber Lemon Water GREAT REFRESHER

So we know how important it is to drink water throughout the day as well as the benefits of drinking the proper amount of water daily. Try this recipe for DIY cucumber lemon water. However, there are many of us who don’t like the taste of water, which can discourage us from drinking it.

Cucumber Lemon Water

Yes, there are many options available for flavoring our water on the store shelves. On the other hand, I’ve found making a gallon of cucumber lemon water is much more refreshing. Not to mention, the natural and healthy nutritional benefits of having cucumber and lemon in your water. And because it’s a DIY cucumber lemon water recipe its going to be served and enjoyed with love.

Benefits Of LemonsBenefits Of Cucumbers
Good Source of Vitamin CAntioxidant Rich
Flavor Promotes HydrationExcellent Source of Hydration
Improves Health of SkinHigh in Vitamin K-Aids in Bones Health
Aids in DigestionPotassium Aids in Blood Pressure
Helps With Weight Control Aids In Skin Health
Healthy Benefits

The recipe is simple, little to no prep time, and very inexpensive.
To make a gallon of cucumber lemon water you’ll need the following:

-1 Gallon of Water
-1 Cucumeber
-2 Lemons


Thinly slice the cucumber and lemon. Place both the cucumber and lemons into the bottom of the pitcher. Pour your gallon of water into the pitcher with the cucumber and lemons. You can give it a little stir to mix everything together, but it isn’t necessary.

Next, you can refrigerate for about an hour to cool or fill pitcher with ice if you’re needing to serve right away. The longer you allow the ingredients to penetrate the water the more flavorful it will be.

Cucumber Lemon Water

If you don’t want to make a full pitcher, a glass of ice water recipe calls for:
*2 Slices of Lemon
*3 Slices of Cucumber

Please note: This is how I like my cucumber lemon water. You may increase some ingredients or decrease some depending on your taste buds.

This is a great refresher if you don’t like the taste of water, if you plan on entertaining and would like a spin on plain water, great of course in the summer, and if you need a detox at the beginning of the year to start your fitness journey.

I first tasted this flavor of water three years ago at a Hotel in July while we were on vacation. Every time we walked into the lobby we couldn’t wait to stop at the cooler and get a cup, and I’ve been hooked ever since then. When I drink cucumber lemon water I can’t stop and therefore my body thanks me. For example, whenever I feel like I need to cleanse or dehydrated I spend the weekend drinking this mixture and by Sunday I can literally see the difference in my body, energy, and skin.DIY…Starbucks Medicine Ball

To sum this all up, this is a healthy way to get in the proper amount of water. Please give it a try and let me know how you enjoyed this all natural refresher.


Be you so you can be free.

Walking for Health…Mental and Physical

Yes, walking is my favorite exercise. Walking for mental and emotional health is best free therapy. I can literally walk everyday and not get tired or bored. Not only do I walk to keep my heart healthy, maintain my weight, and for energy, but its the most important part of me keeping my mental health in check.

If I have a bad day at the office, stressing trying to keep three kids, a husband, and household running, or trying to figure something out I literally say I need to go for a walk. Walking is a great exercise you can do for creating and stabilizing your mental health.

Walking reduces stress, anxiety, and depression. When walking you’re able to dissect negative emotions, feelings, and thoughts. Figure out and understand why certain feelings and emotions occurred. Walking to clear your head is therapy for your mind, body, and soul. You can literally speak aloud your thoughts, release them, and come to solution.

Walking for mental health increases self esteem, mood, and good sleep. When we go for a walk we release tensions and toxins that is making us have sleepless and restless nights. Another great benefit of walking is it improves our sense of self, mind, and awareness. Walking is free and the most effective exercise you can do.

Walking is my therapy. What do you do to center yourself?


Be you so you can be free.