Love Your Body So Your Daughter Can Learn To Love Hers Too:

Research shows the way a mother feels about her body can impact the way her daughter feels about her body too! Therefore use the following three tips to help your daughter become more body confident.

1). Don't Use The D word: Instead of having talks about diets, have talks about healthy living. Girls as young as 6 have been known to start unhealthy diet habits.

2). Stop Putting Yourself Down: Don't talk about what you don't like about your body all the time: Even when you don't think she's listening, your daughter is holding on to your every word. Therefore, if or when you're having a bad day with how you feel about your body, say something positive about your body with your daughter around. This will boost your self-esteem and hers.

3). Exercise With Your Daughter: As long as she is taught safe form your daughter can start exercising at an early age. Use exercise as a time to bond with your daughter and talk about why your exercise not just why you want to lose weight. The goal is to teach her healthy lifestyle habits! 

Chime in by joining me over at my new face book page for my girls youth fitness program " Yes Girls Lift Project" and let's start talking about more ways we can help our girls create positive body image!

If you want to learn more ways to help your young girl stay healthy fit and confident, order a copy of Yes Girls Lift- A Girls Guide To Becoming Fit, Confident and Strong" available on Amazon! 


It's Just Life Keep MOVING

It's Just Life Keep MOVING 



If we lived in the perfect world, we could spend our time doing what we wanted including working out on a regular basis.  Unfortunately our lives aren’t perfect and as working women we don’t always have the time to do what we want and need to do.

Emergencies and unexpected events happen and we sometimes get thrown off schedule from our workouts, but when this happens,it is important to keep going and adapt. Being able to adapt will assist you in feeling less stressed and still reap the benefits of a great workout. Therefore the next time life just happens and life interrupts your workout, use the following five tips to stay on track!


Five Tips to Keep Your Body Moving When Life Happens

1.     Be Adaptable: If you can’t make it to your normal scheduled workout class, try another class. If you normally go to a 6:00 pm class and you’re running late, try a 6:30 pm class. If there isn’t one available, get creative in the gym and try a new piece of cardio equipment or resistance training machine. Do not leave the gym without doing something healthy for yourself.


2.     Take It To The Streets: Can’t make it to the gym? Go for a walk. You don’t have to attend the gym to get fit. Walking is a great way to relieve stress and clear your mind.


3.      Be Prepared:Always be prepared for the what if by keeping an extra set of gym clothes and shoes in your car. If you have to go back home to get your workout clothes, more than likely you’re not going back to the gym.


4.     Get Rid of That Thinking: If you don’t wake up when the alarm goes off or your running late from a meeting and all you have is 10 minutes to exercise, do something versus nothing at all. Keep in mind doing 10 minutes of some exercise is better than no exercise at all. Your heart will thank you!


5.     Forgot Lunch: If you forget lunch or didn’t have time to prepare a healthy lunch find somewhere close to work an opt in for a salad, grilled fish or another healthy option. Eating occassionally is fine as long as you make healthy choices.

As much as we like to aim for perfection in our lives as career women and moms, we have to realize perfection doesn’t happen. Therefore when life just happens, keep moving and use this five tips!


Do you often find yourself running late?  Missing your scheduled workouts and other health appointments? Are you and coffee BFF’s and you need to learn how to eat and exercise on the go?  If this is you, it sounds like you could benefit from a Lifestyle Coach. Learning to juggle life, work and your health can be overwhelming, but it can be done with the right tools and support!


Therefore contact Wellness and The Working Woman today for your FREE consultation.

While you’re out taking care of others! Allow us to take care of you!

Contact Us Today


Phone: 85-696-8069


FALL in Love Again

It’s Time to FALL In Love Again

The thought of being in love has the ability to create an inner peace and joy that can be indescribable. The butterflies, the anticipation of seeing that person’s face, holding their hands and the contentment of being in their embrace, it is like being inside a Hallmark card. Love is so powerful that many women search all their lives to find true love. Being in love is an amazing feeling, but in the process of finding or being in love, women often forget to love one of the most valuable people in their lives. They forget to love themselves!

Therefore this fall, it is my desire to help you fall in love with yourself again. In order to accomplish this, allow me to provide you with five tips. Are you ready? Here we go!

Five Tips to FALL In Love With Yourself Again

1). Reconnect with What You Enjoy: Women spend a lot of time and energy devoted to loving and taking care of others that we forget to do things we love for ourselves. To change this, make a list of things you love and haven’t done in a while. Once you’ve completed your list, set a plan of action and dates to go back to what you love. For instance, if you love salsa dancing and haven’t salsa danced in a while, grab a few of your friends and sign up for some salsa lessons.

2). Say Something Nice: Women are amazing cheerleaders for their family and friends, but seldom do they cheer for themselves. Therefore every morning you awake, look in the mirror and say something nice about yourself. You’re so worth it!

3). Make Time for Yourself: Exercise is a great way to relieve stress and connect with your body. If you look at exercise as a chore, change your mindset and begin to look at exercise as a love language. Use exercise to benefit yourself not to punish yourself or to lose weight.  Schedule at least 3 days per week for at least 30 minutes. If you can’t do 30 minutes of exercise in one setting, split your day into two fifteen minute workout sessions. 

4). Laugh Out Loud: Life is a precious gift and shouldn’t be taken too seriously. Cut yourself some slack and the next time something doesn’t go your way and don’t be too hard on yourself.  Love yourself enough to laugh about the situation and keep living life!

5). Stop Comparing Yourself: On a daily basis women are bombarded with subliminal messages that taunt a fictional image of bodily perfection and beauty. As a result, it is easy to compare yourself to other women. This can be very damaging to a woman’s self-esteem. Therefore the next time you find yourself comparing yourself to another woman, be mindful and remind yourself of how amazing you are. Another woman’s beauty doesn’t dismiss your beauty. Every woman is amazing. She just has to realize it!

As the leaves are changing and the weather is getting colder, it is my hope this fall season you will fall in love with yourself again. By doing this, you will feel re-energized, refocused and rejuvenated with life. At all times remember, one must first love themselves before they ever truly love someone else. 


Find True Love within Yourself

Love, it is a word that has a different meaning for everyone. It is a feeling that is often hard to describe, yet it is something everyone longs for. In essence, love is the innate yearning to be accepted, valued, needed and appreciated. This magnificent force we call love is so powerful it leads us to spending the majority of our lives seeking someone to love us. 

But what about loving ourselves?

Do we spend so much time seeking love from another person that we often forget we have to first love ourselves before we can love someone else?

I am guilty of this. What about you?

I am guilty in believing someone else can love me more than I can love myself. I am guilty of believing someone else’s love for me can take away my fears, doubts and disappointments.

What about you?

However, as time has matured my expectations of love, I have come to realize a few things. I have come to realize that I can’t love myself without first understanding the love of my creator for me. His love is without limits, without boundaries and infinite. I have come to realize, the love I give myself is a love that must not have boundaries. That means, I love myself when I fall, I love myself when I am afraid, I love myself when no one else is there. That means, I do not look to others to affirm me for I can be the first one to affirm myself. That means when others set limits on me, I love myself enough not to be placed in their personal box of limitations. That means, I can love others without expectations from them because the love I give them comes from a place within.

What about you?

Have you learned or are you learning to redefine your expectation of love? Are you learning to love and embrace yourself?

Love, what a powerful word, yet so many of us don’t know how to love ourselves!

As we approach August, I encourage you to take a self-assessment of your definition of love. Have you found yourself in a place of life that isn’t fulfilled because you’re seeking someone else to complete you? Are you not living out your dreams because you’re waiting for the right person to love you enough that you will finally believe in yourself?

I know these are hard questions, yet, they are one’s you must ask if personal growth is what you desire!

If you’re needing a lifestyle coach to help you filter through this process I know a great one!

Contact me today to set up your lifestyle coaching session today and let’s start this hard conversation together!

Coach J




Spring is here but summer is right around the corner and you know what that means don't you?

You got it, it's beach time! 

Therefore in order to feel really great about being in your swimsuit, try this simple yet effective move!

I promise you it works, just ask my glutes! 

Here's how to perform this GLUTE blasting move! 

Targeted Muscle: glutes, hamstrings

Set Up: Lie on your back with both feet placed on the ground knees bent, with arms extended by your side.

Action: In a slow and controlled manner, slowly lift right leg off ground, while bridging up on left leg by squeezing your glutes and hamstrings. Hold body in this position for a count and then slowly lower left hip and right leg. Switch legs and repeat movement pattern on the opposite side of your body until set is complete. 


*Modified Version: Keep both feet on ground, and then bridge up.

Beginners Try 1-2 sets 8-10 reps Intermediate and Advanced Try 3-4 sets 12-15 reps...

For more great GLUTE toning moves like these, check out my women's fitness training book " Yes Women Lift- A Woman's Guide To Lifting Weights and Feeling Great, Avaiable on Create Space and Amazon! Available in B&W and




You don’t have to be a fashion model walking down the runway to feel great about yourself! You definitely don’t have to be a size zero or size small to feel good about yourself! However, you DO have to have confidence make you feel great!

Yes, confidence!

As a lifestyle and fitness expert, I have spent the last 15 years helping women get into the best shape of their life. I’ve seen women lose 50 lbs.’ and I’ve seen women get into the best shape of their lives 12 weeks after giving birth. My, what a rewarding career!  What’s even more amazing is, I’ve noticed that although many of these women have lost weight, they still lacked confidence in their body.

Does this sound like you?

Have you lost weight but still don’t feel great about your body?

First allow me to say congratulations on investing in yourself by taking the time, commitment and responsibility to take care of your body. I know the amount of effort this requires! Let’s now get back to body image!  Although losing weight can make someone feel better physically, sometimes the mental imagery of being heavy remains embedded in a person’s mind. Just imagine not being able to wear certain clothes, partake in certain activities or never feeling good in your own skin.  The emotions attached to this don’t dissipate as a result of weight loss. It takes some months and others years to feel great about their body. Therefore allow me to give you five tips to build self-confidence! Are you ready?

5 Tips to Build Confidence After Weight Loss

1). Celebrate Your Decision: Making the decision to invest in yourself and your health will give you a jolt of confidence. It takes confidence to believe in yourself and your ability to get healthy or fit. Each day you do something healthy for yourself; tell yourself how amazing you are for what you accomplished.

2). Try a New Color:  Color has the ability to make you feel. Therefore, if you constantly find yourself wearing the same colors, get out of your comfort zone and try a new color. Try a color you always thought you looked great in but was too afraid to bring attention to yourself!  

3). Take a Good Look: Stand in the mirror and take a good look at your body and the weight you have lost. Don’t focus on the areas of your body you don’t like, however, focus on the areas you’ve noticed that have made great improvements. This will give you a boost of confidence!

4). Compliment Yourself: Even if you don’t have anywhere to go, get dressed up and find somewhere to take yourself. Once you’re dressed, compliment yourself on how wonderful you look. It is not necessary to wait for someone else to tell you how great you look! Being able to say kind things to yourself will build confidence!

5). Make Healthy Choices: Losing weight and keeping it off requires the commitment to healthy living. Therefore each day make healthy food choices. Choose foods that make you feel alive and energetic. This will build confidence when people notice your energy exuding from the inside out!

Losing weight and learning to love yourself and the body you’re in can be a long process, nonetheless, applying the following tips will start you on the right track!


Article Written By Health and Fitness Expert Laticia “ Action” Jackson