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



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