Mind Over Body Wellness

12/31/2023

Happy New Year friends and family! Remember to always make time for you and your wellness even at the busiest time of the year. This retreat is for men and woman — everyone is welcome! Get ready for a fun filled day and say YES to YOU this year!

Join us for this fun fundraising 1/2 a day wellness retreat for Dry January to detox from holidays.

Join us at the Be360 Fundraising Retreat for an immersive in-person experience where we'll combine fun, fitness, and fundraising.

11/09/2021

When on vacation, you may be asking yourself:

✅Should I be on a "diet"?
✅ Should I intermittent fast?
✅ How much exercise do I have to commit to?
✅ Can I have cocktail? Dessert?

If you have a speedy metabolism, a good relationship with food (and your body) going on vacation and staying on track is so simple and easy. When it becomes your lifestyle, gaining a few pounds during vacation is NO PROBLEM at all!!!!

The advice I give my clients:

✅ You EARNED and DESERVE your vacation, so ENJOY it.
✅ If your room has a scale, weight yourself without judgement. It's a good indicator to help you stay on track.
✅ Make exercise FUN! A walk on the beach, sunset yoga, pool aerobics -- do something you wouldn't have a chance to do at home.
✅ Treat yourself, but set boundaries! Maybe have 1 dessert or 1 cocktail, but don't overdo it! Better yet, swap junk food for a relaxing massage!
✅ Don't STRESS. If you are on the track to getting healthier, loosing weight and feeling better, it will be easy to jump back in when you return.

Stay healthy and safe 😘💖🙏🏽

10/14/2021

If you are not motivated to exercise, you are not alone! Start slow and use these tips to stop making excuses and GET IT DONE:

1. Start with 1 day a week
2. Do a physical activity you LOVE
3. Find some accountability
4. Write it down on your calendar

Start today friends ☺️🙏🏽

09/28/2021

We are told that clean eating and more exercise is the magic cure to losing weight and getting healthier, but sometimes it's just not as simple!

Metabolism slows down and you might feel like no matter what you do, you are stuck on a hamster wheel making no progress. Feeling more exhausted, frustrated and STUCK!

I use a proven habit change method to get results by boosting your metabolism and improving your gut health. You can and WILL feel better!!! You just need the right system of accountability, nutrition and emotional support. Send me a message if you would like to talk 🙏🏽☺️😘

09/20/2021

Before you conquer the world, conquer yourself 💪🏽👍🏽

08/07/2021

08/04/2021

Are you in "survival mode" -- just barley able to get through the day?

Ask yourself if you want to THRIVE, if you want to LIVE and if you want the health you know you deserve.

Surviving isn't living.

08/03/2021

The gut is famously known as the second brain, so if you want to get healthier, more energized and even look younger, start with these simple steps:

1. Eat more, snack less.  One of the best things you can do for your health is to eat well balanced meals around the same time everyday. Eat slowly, with gratitude, and  cook as much food as you can at home. Snack less but always choose real foods (fruits, nuts, veggies) instead of processed foods. Slowly work yourself to a more "whole foods, plant based" lifestyle. 

2. Add healthy fats.  If you are a child of the 80s or 90s -- you may fear FAT in your diet! Forget about "fat free" culture and welcome to the modern world of good fats. Not only are good fats YUMMY, they are great for heart health, satiety and metabolism. Use olive, coconut and avocado oils for cooking. Addings nuts, avocados and coconut to salads and smoothies is a great way to start eating more healthy fats. 

3. Getting good quality sleep is key in keeping your metabolism in check. If you are having a hard time shedding those stubborn pounds, chances are you may also be sleep deprived and in need of some metabolic regulation! Notice when you get a bad nights sleep how it effects your hungry & cravings! Setting up a night time and waking up routine is essential in finding yourself more balanced -- mentallly & physically. 

4. Movement in any form should be a normal part of your everyday life. Whether it's walking the dog, riding your bike, yoga, or playing tag with the littles -- your body will function at its best when it is energized! The same way we feed our minds knowledge and stimulus, our body is in desperate need for the same! 

5. Since the gut is the "second brain" if your mind is a mess chances are your gut is also a mess! Taking simple steps to improve your mental health will make strides in also changing your physical health. Smile and know you are deserving of the best life, the best health and the best version of you!

You can have the healthy lifestyle you want. It isn't complicated or stressful. 

To find out more about my proven Habit Change Method, send me a message and let's talk about getting you healthy 🙏🏽☺️💕

07/22/2021

It seems like the world is finally traveling again -- which is so great for our spirit and mindset but sometimes not so great for our scale and bloated bellies!!

I get asked these questions A LOT: 

Should I maintain intermittent fasting during my vacation? 

Should I continue to avoid sugar? 

Should I continue my intense workout routine? 

I'm doing keto but I want to enjoy my vacation -- what should I do?

You know I'm not about strict food rules for most people, so here is what I say: Stick to foods that make you FEEL good and energetic. More importantly make sure to enjoy your vacation without beating yourself up! If you want a cookie, eat 1 cookie (not a dozen), have 1 glass of wine (not the whole bottle) or have a hamburger 1 day (not everyday)! 

I vaycay a lot and if i gained weight everytime, I would have to lose it by the time it was ready to get out of town again!  So here is how I enjoy my vacations, eat dessert (sometimes) and have wine, cocktails and also relax! And you know, i rarely gain any weight!

Fast for at least 12 hours (or if you love IF, continue it during vaycay!)

Get good sleep & sleep in if you can!!! 

Don’t get drunk every night; remember that alcohol consumption has a negative effect on our metabolism so this can also slow down metabolism when you get back home from vaycay! 

Make exercising creative ; rent a bike or kayak, go for a swim, hike, walk on the beach or around town.  Explore your destination while still being active.  Have fun with this! 

Whatever your vice is — desserts, junk food or too much to drink — be mindful! 

Where is your next destination? Happy Travels beautiful souls

07/19/2021

Shine a little bit this week!

Become the kind of person who can bring a smile to anyone's face, light up a room and bring peace to any situation.

Dance, sing, play and speak in a way that draws your children towards you. Make your kids FALL IN LOVE with you without demanding anything.

Love yourself so much that it radiates and touches everything and everyone around you. Be your family's SHERO.

Love you all, Happy Monday ❤️🙏🏽😊💖

What makes you SHINE? What makes you feel ALIVE? What makes your feel like YOU? Comment 👇🏽

06/13/2021

When in Jamaica grab your girls and get some braids 🇯🇲🇯🇲🇯🇲✊🏽✊🏽