Tag: Wellness

Motivation, Planning, The Journey, Weight Loss

Redefining Me: From Excuses to Execution

Nadina P

Welp, … where do I begin? Let’s start with the oh-so-true cliché: it all starts in the mind.

This has been a journey I’ve been on for quite some time. Like many people, I start off strong. I’m motivated. I’m focused. Then boredom creeps in, laziness rears its ugly head, and suddenly I surrender to the comfort of being tired. But I’ve realized something important: nothing comes from wishing and hoping. If I want change, I have to take ACTION.

And if I’m honest, action is where I struggle. There are always plenty of excuses available—any given time, any given day—to justify why I can wait until tomorrow.

Then I have to ask myself: how did I let myself get to this point?

By doing absolutely nothing… while somehow expecting a miraculous event to occur and BAM—I’m fine as a bottle of wine. (LOL.) But the old saying is true: nothing from nothing leaves nothing.

So without further ado, it’s time to develop a game plan—and commit. A plan that works specifically for me. That’s right—ME. It already feels good to put myself first, even if it’s just in thought for now. Action is coming.

Part of getting your mind right requires daily deposits. Nowadays, we call these affirmations. Yes, it’s important to tell yourself that you can and will accomplish your goals. Before someone else can encourage you, you must encourage yourself. Be your own coach. Be your own cheerleader. Find the app, the Pinterest board, the social media page—whatever reminds you throughout the day to lean into positivity. Because let’s be real, there is plenty of negativity all around us.

Next: know your limitations.

I am not a fitness guru. I am not a healthcare provider. But I do listen to my body, and I know my likes and dislikes. One major dislike? Exercise. However, I also know I cannot lose weight without it. So if I’m going to do it, I need to get the most bang for my buck and maximize my effort in the time I commit.

Understanding my WHY helps.

My “why” used to be about being fine and sexy. I’m so glad I’ve matured. Now, I want energy. I want to feel good. I want to look good in my clothes. Right now, my muffin top runneth over. I may never have a six-pack—and that’s okay—but I can lose the extra weight that’s keeping me from being my best.

So here’s the plan:

I will incorporate cardio three to four times per week for 30 minutes. I like flexibility, so I’m not assigning specific days, but my week starts on Sunday. In addition, I’ll alternate upper body, lower body, and core workouts three to four days per week for 15–30 minutes per session. I’ll follow this schedule for three to four weeks.

Baby steps.

Now… here comes the tricky part: eating.

Because I’m in tune with myself, I know my biggest hurdle is emotional eating. Stress from work. Family responsibilities. My own internal battles. Somehow, food has always been the comfort. And yes, while BMI charts aren’t perfect, I know my energy levels are telling me it’s time to get my life together.

The ultimate goal isn’t just weight loss—it’s feeling better. It’s confidence when I look in the mirror. Will there be setbacks? Probably. But will I allow those setbacks to send me all the way back to the starting gate?

Absolutely not.

This season has given me time to observe my life. I’ve observed long enough. Now it’s time for action. And action works best with a plan.

The plan is in place.

Let’s see what it’s hitting for.

The journey to redefinition starts now.

Photo by Moe Magners on Pexels.com
Motivation, The Journey

Staying True

Nadina P

When thinking about your goals and aspirations in life, it’s important to stay true to yourself. It’s easy to get distracted by everything happening around us. We start out with great intentions, but sometimes we set unrealistic goals and expectations that leave us feeling discouraged or even depressed when we fall short. If you’ve felt that way, you’re not alone.

The older generation used to say, “Just live.” As I’ve gotten older, I understand that saying more and more. Life isn’t meant to be a constant race toward perfection—it’s a journey.

So how can you stay true to yourself?

  1. Accept who you are — flaws and all. Growth starts with self-acceptance.
  2. Set realistic, measurable goals. Make them attainable so you can track real progress.
  3. Understand that baby steps matter. Lasting lifestyle changes don’t happen overnight.
  4. Find healthy ways to celebrate success. Food isn’t always the best reward—especially if you’re working on your health.
  5. Stay positive throughout the process. Some days will challenge you more than others. Keep things in perspective.

Try not to overthink everything. Stay busy. Stay active. As the saying goes, “An idle mind is the devil’s workshop.” Consider adding a daily affirmation app to your routine—sometimes we all need that little boost. Limit the negativity you allow into your space, both in person and online. Be intentional about the company you keep.

At the end of the day, hold yourself accountable. Commit to taking at least one small step forward each day while staying aligned with who you truly are.

Just my thoughts.

Planning, The Journey

Cultivating Healthy Habits Through Consistent Journaling

Nadina P

Keeping a journal can be a therapeutic way to organize and release the many thoughts that pass through our minds each day. Many therapists and online resources recommend journaling for this very reason.

When it comes to weight loss, many personal trainers and fitness enthusiasts also suggest keeping a food journal and I agree. Tracking what you eat allows you to reflect on your food choices over the course of a day, week, month, or even a year. While there are many apps available for this, the core idea remains the same: pay attention to what you eat and how your body responds.

Journaling gives your thoughts and ideas a safe place to “escape” while remaining private. Often, there are sensitive thoughts that need to be released from your mind so you can better navigate life. Life can mean many things your relationship with yourself, your family, your spiritual well-being, or your journey with weight loss or weight gain. Writing these thoughts down, whether in a physical notebook or a digital journal, can only help in the long run.

Above all, consistency is key. Staying consistent allows time for real change to take place. While we live in a society that often expects growth and transformation at the push of a button, true, healthy change takes time. Staying grounded in that reality will help you build lasting habits and meaningful progress.

Planning, The Journey

Planning…Is it Necessary?

Nadina P

How important is planning?

To the optimistic and realistic persons, planning is essential in life. How often do we plan on a day-to-day basis? Stop and think about it. We plan for the smallest of things. Think about this, we have a routine for even the smallest events in our lives. For instance, we have a morning routine. These are the things we do each morning whether we are conscious of our movements or not. The same applies to our nightly routine. There was trial and error to see what works best for our situation.

For example, Friday nights are reserved for “me” time. This is the time that I can enjoy myself. I like to get off work, order curbside to-go, and indulge in an adult beverage depending on my week. During this time I either read a book (African American Romance) or I watch a good Romantic Comedy. After I finish my nightly hygiene, I can fall asleep early or late, but my family understands this is my time. Of course there are exceptions to this rule, but for the most part this is my Friday plan.

Let’s look at the big scope in life. Working and earning a stable income for ourselves and family is the goal while saving for retirement. This all takes planning. Plans allow us to put things into perspective and devise ways to make it happen. Planning helps to think about if/then scenarios so we can hopefully avoid common pitfalls.

2025 make a plan, adjust it as necessary, and execute. Keep in mind your plan does not need to be perfect, because if you are honest with yourself nobody’s plan is. Know that the plan is a “living” plan and as life happens your plans have to adjust to keep up.

My plans for 2025: 1) save a specific dollar amount; 2) lose 15-20 pounds; 3) create a healthier lifestyle of eating (family meals included); 4) enjoy self-care/self-love days; and 5) exercise at least 3 days a week

I challenge you to take the time to make a plan for your goals that you want to accomplish. Remember your plan should be flexible and achievable.

Motivation, Planning, The Journey, Weight Loss

The S.M.A.R.T. Choice

Nadina P

Too often we fall into the never ending abyss of helping others and putting ourselves last.  As a result, we are often too tired to do anything that will improve our health and well being.  Often times taking care of my family, work, maintaining a house, and being an entrepreneur – all of my time to read novels and exercise are cut short.

When trying to lose weight and to be successful, we must make small goals.  Yes, I would like to wave a magic wand and be able to run/jog 2-3 miles a day, but that is not the case… right now.  Yes, I am starting out by walking.  This is a small step but it has huge results.  This goal has me waking up at 5 am getting on my treadmill and walk 1-2 miles.

This is one of my S.M.A.R.T. goals.  My next goal is to increase my water intake.  This is something that I struggle with because my taste buds have become accustomed to having flavor throughout the day and especially with meals.  My goal this week is to drink a minimum of 48 ounces.  I know it is not the daily recommended intake, but it is a start and it is more than what I am consuming now.

Remember to take the time to do something for yourself daily.

Let’s redefine ourselves the S.M.A.R.T. way!

Let me know what your S.M.A.R.T. goals are.  I like to break things up in phases.  I am on the journey of improving my lifestyle for me! Let’s do this!