Diaphragm Series Part 2

This video goes into detail how to find your diaphragm. Where is it in sitting? What about lying down? Are you using your diaphragm properly?
Check it out! Make sure to subscribe to my YouTube channel, follow me on Facebook, so you do not miss any of my information!

18th Day with Chicken!

I LOVE chicken. For some reason it is my favorite type of protein. I can eat it with anything, at any time of the day, with any type of spice on it or just plain. I’ve always enjoyed chicken. Today, I wanted baked chicken with BBQ sauce. Now, note, I make my own BBQ sauce because I’m weird like that. I ate the chicken with some steamed broccoli and I was happy as can be!! I hope you try this recipe and enjoy it as much as I did!
For the BBQ Sauce:

  • I use my NutriBullet to blend everything:

    • 1.5 cups of brown sugar (I use organic, because you know…healthy)

    • 1.5 cups of ketchup (I buy the sugar free kind…you have plenty of sugar from the sugar!)

    • 1/2 cup of red wine vinegar

    • 1/2 cup of water

    • 1 tbsp of Worcestershire sauce

    • 2.5 tbsp ground mustard seed

    • 2 tsp paprika

    • 2 tbsp black pepper

    • 2-5 dashes of hot pepper sauce (I like spicy)

      • You can add salt if you want to, but I never need it!

For the chicken:

  • 1 lb of boneless/skinless chicken thighs

  • 2 tbsp ground onion powder

  • 2 tbsp ground garlic powder

  • 2 tbsp paprika

  • 2 tbsp ground ginger

  • 2 tbsp chili powder

  • salt

  • pepper

    • Mix the dry rub together and then marinate the chicken with the dry rub for at least an hour.

      • I marinate over night so it really soaks in.

    • Place the marinated chicken on a cooling rack which is on top of a baking sheet

    • Then you will bake for 40 minutes (turn every 10 minutes or so)

    • rub the chicken with your homemade BBQ sauce and bake 30 more minutes (turning every 10 minutes again)

    • add more sauce every time you turn the chicken

    • then broil for 2 minutes

It was crunchy…and flavorful…and so delicious!!! I steamed broccoli but it would go great with green beans, brussel sprouts, spinach! Really, anything green.
For exercise today I did a good 30 minutes of meditative yoga. I needed it. Things in life were getting busy again and I was losing focus and having a hard time with getting everything done that I needed to do.  I also came upon more decisions I had to make, so I really truly needed to do some yoga. I used the following video for my 30 minutes.

Obviously that is not me in the video, however you should go subscribe if you find her video helpful! It helped me center and find peace. I was able to write out all of my thoughts and get my decisions under more control. I LOVE yoga.
Let me know what you are doing to stay healthy and fit!

healthhealthyimprovelifelife skillsmindsetpeacefulperspectivereliefstretcheswellness

Getting Overwhelmed….

Sometimes we have so many things on our to-do list that we forget the important things. We forget to focus on the things that TRULY MATTER. I’ve become so completely overwhelmed these past few weeks with work, with keeping up with my blog, my social media accounts, I am currently trying to learn how to manage multiple social media accounts appropriately, I am reviewing a course I recently took to help improve my knowledge on business and marketing etc. But then I find myself forgetting to do things like: find an article a patient asked for, answer a question my student had asked me, spend time with my husband, cook a meal…All of these things got looked over because I allowed my mind to get “too cluttered.” Here’s the deal….. YOU choose what you spend your time on. It is nobody else’s fault. It’s your responsibility.
If we spend countless amounts of hours on things that we cannot utilize, increasing our time watching videos on things we will not use for 10 years, then we essentially are wasting time we could be using for our NOW. We should be spending our time focusing on the things and the content that will assist where we are in life right now. In other words, for me, I blog and I do Facebook Live videos often, but I do not have a product YET. So, watching videos on how to make Facebook ads for a product right now will not benefit me. It is excellent information, but it won’t help right now. I need to watch things like, how to go viral on Facebook, how to pull readers in on a blog, how to expand sales as an affiliate. Those are the things I need.
With that being said, I’ve recently finished a book. The One Thing was all about what I was just speaking of. It gives us a good idea of the evidence behind why we cannot multitask, why we cannot have too much content at once. It was SUCH A GOOD READ and a great eye opener. (Click the link below to get yours).
Here is why I love it: it speaks about finding your One Thing. I never knew how to focus on one thing, I never had one thing. I still struggle with getting my focus around one thing actually. I have a really hard time saying I have ONE THING to work towards. However, I’ve started utilizing some of the tools. One of which is time blocking….I block 2 hours per day (I work 10 hour days, so 4 is a bit too much) and that is MY TIME to focus on the things that will progress me towards my goals. My goals being: business owner, online business owner, pay off student loans, have a family, be an awesome wife, etc. But the book really got me thinking. What is my ONE THING? Ultimately, my one thing is to do the work the Lord has asked me to do here in a sense of helping people, touching their lives, or making their lives easier. I am currently working on a more specific “mantra” to keep in mind when I’m having trouble with this.
I suggest you make your own ONE THING sentence. Make a sentence, post it EVERYWHERE so you see it always. Read it over and over and over again. Make it engrained in your brain. Live for it.
Read the book. Make yourself better. Be a better you and then your life will be better.



Today, I continued to stick with eating well and taking care of myself. I had a bell pepper, strawberries, and blackberries for lunch. I did not have time to go to the grocery store. What I wanted to write about today is something that is overlooked way too often.
ENERGY is CONTAGIOUS. This is positive and negative alike. Think about being around someone who is consistently negative. Nothing you say or do changes their mindset. They are constantly looking at the down side. How does that make you feel? Do you feel happy? Positive? Hell no. You have been around their negative energy and now you feel down in the dumps. Thinking about the bad things going on, talking smack about people, feeling terrible. What about if you are around a positive person?
Do you have someone in your life that is up beat and positive, always makes you feel happy and you want to be around them? I have striven to become that person. For myself and for my patients. You never know what someone else is going through. You have no idea what is going on in the life of the person next to you. Please don’t take this for what it’s not. I am not claiming to be a positive person all of the time. I work my ass off every day to be who I am and I never used to be who I am now. I was totally different.
Recently, I’ve been dealing with a lot of things that are making me feel, not great. Things that typically do not get thrown my way, but it’s made me second guess things. It made me really reflect on who I am, what I stand for, and how I feel about things. I learned a lot. One thing I learned was that I have a ton of positive energy and I have to be better about what and who I allow to be in my close knit space. If I allow negativity and toxicity into my space I will become that. I’m not okay with the negativity. I want positivity because that’s what will get me to where I want to be in life.
Here are a few things I recommend you ponder:

  • Take a look at who you spend your time with. Are they where you want to be? Do they have what you want to have? Are they going to support you on reaching your goals? If not, why are around them? I understand family and I understand the friend you’ve had for 20 years, but you have got to put your time into what matters and into those who want to build you up.

  • Are you expressing positive or negative energy around people who you don’t know? How are you portrayed? Next is to think about how that makes you feel.

  • What are you doing to improve your positivity? Are you focusing on it? What do you do everyday to improve?

Now, I recommend you do a few of the below in order to improve your positivity:

  • Say 3 things you are grateful for every single morning (This came from my mentor, Greg Todd). Say them to yourself in the mirror and BELIEVE them. Do not say the same 3 things again the next day. Say 3 different things every time.

  • Meditate on positivity. Spend 10 minutes per day on guided meditation or visualization about yourself being a positive life to your surroundings. See it, feel it, be it.

  • Walk away and make changes. Walk away from drama, negativity, or nay sayers. If you hear something negative or someone talking negative, simply walk away. It does not have to be done in a rude way. Just a pleasant, “I’m sorry, I have to go.” And who cares what they think about it anyway. You get to move out of the situation to be a better you. Make changes by writing down (yes, sit down and write with a pen) the names of the people you are around a lot with positive energy vs. negative energy. Start saying no to the negative energy. It DRAINS you.

I promise you, if you make these changes, the terrible things in life won’t seem so terrible because you will have better energy to handle them. You will be able to stay positive the more you practice at it. You have to form a habit to work on it. That’s what it takes.
Habits –> Positive –> Better You –> Better Life
<3 <3 <3 <3


Day 14- FOCUS

With continuing my 21 day fix, I am not as sore. My workouts are easier, I am not having difficulty waking up and getting going, my mindset is good for the entire day. And, I HATE the taste of Tempah. Seriously, it tastes like dry….bread without the flavor of bread. I can’t even put it into words. I will not be able to scarf it down anymore though. The main thing I want to talk about tonight is FOCUS.
I spent the entire day around my mentor and around people he has mentored. I learned SO much more than I could put into words or that anyone would care to read about. One of the things I think people miss in life is:


Are you able to focus? Do you know what you are focusing on? Is it the right thing or are you focusing on what others tell you to focus on? If it is the latter, you are in trouble because it is not worth it. You will never get where you want to be without focus. You see, I’ve lacked focus for a long while. I have not had focus in my life until recently, but mostly today. I came home, wrote down everything I learned, and here I am now with tons of ideas.
Focus. Decide what you want. Go for it. Focus on it and NEVER stop until you get it. That’s it, that’s all it takes is some focus. The reason I’m able to discipline myself and form habits of healthier eating, exercising everyday, and so on is because I’m focusing on it. I wake up every morning and I write down the things that need my focus and I do not veer away from it. Focus on it.
First, answer the question:
What is your goal?
Then write out what you HAVE to do in order to reach that goal. Then FOCUS everyday on that. It is recommended to spend a certain amount of time per day on your ONE THING (if you go to my Amazon store and BUY THE BOOK you will know what I’m talking about) and I have to say I agree. Now, everyone can fit in the time differently but make sure you focus on what is supposed to be done during your time. For example:
At 5 AM every morning, I FOCUS on my goal of exercise for 30 minutes. Then I FOCUS on getting ready for work. Then I FOCUS on fueling my body. Then I have 30 minutes to FOCUS on meditation and self building to get me through my day. I spend at least 2 more hours during the day FOCUSING on what matters and making sure my mind is FOCUSED on what is supposed to be accomplished. This can be something such as reading a certain amount in a book, focusing on meditation, focusing on changing negative thoughts into positives, getting a business plan together. Whatever you want. You have to know what you want in order to focus on it.
Now, read the books. Find your goal, and focus on it. Don’t stop until you reach it and then make your goal bigger!
<3 <3 <3 <3