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Struggling with selfcare, momma? Get inspired with this list | 7 Thing I do weekly just for me!

If you’re a mom then you know creating time and space for yourself isn’t always the easiest. With all th things we have to manage throughout the day, more often than not we put ourselves last. One thing I’ve learned in my motherhood journey is that I am at my best, when I make the time for myself, and do the things that I love to do just for me!  Even if it’s just for a few moments, I am so much more present, grounded and just ready to face what comes my way when my cup is filled!

So, if you’ve been struggling to find the time for yourself, check out my list of the 7 things I do every week just for me, that keep me at my best!

1 Workout. 

Every week I workout. The benefits of working out, especially as a mom are unmatched! From a 3 mile walk, to a 20 minute HIT workout… I’ve committed to myself (and my accountability partner) that I will workout a minimum of 3 times a week, and its been everything I’ve needed. There have even been days when things just felt off, and  I set up shop for a quick 15 min HIT and it got me all the way together. My workouts are strategic and concise, and most often take place while Dream is right there, and it still counts as time just for me! I will always find time to maintain my snatch!

2. “Read”

Every week I’ve committed to reading a few pages a day.  My 2021 goal is to read 1 book every month, and I’m already 7 books in and we’re just getting to May.  Now this may be misleading because sitting down with a physical book doesn’t work for me, In this season of mommyhood. The secret?  I listen to my books and I’ve become well acquainted with Audible and Libby.   Yaaassss!  And let me spill this tea real quick…  these earbuds have changed the game, and only cost $20! Seriously, I love that I can turn on my app, put in my wireless earbuds, and listen discreetly while Dream is playing or while we’re on our walks and drives! If you haven’t switched to audio books, I Highly recommend that you consider!

3. Show up and Slay

If you follow me on social media you know I love to slay! I absolutely love to get dressed, I love makeup, and I love to look as good as I feel! So at least once EVERY week, I plan a whole look… sometimes I do it daily, depending on our schedule. I get dressed up, beat my face (sometime full glam), and I live my best snatched mommy life in the playroom with Dream. lol. Most times I have nowhere to go, and I do it just for me, because it makes me feel amazing! I no longer wait for an invite, or for the perfect moment to show up and slay. I create those moments for myself, and it’s been crazy fun.  Even on the days when I don’t feel my best, getting dressed is such mood and confidence boost! So weekly, this momma is going to show up and OWN it.

4. Create

I love to create content. So every week, I take the ideas I’ve gathered and batch create my  content. Video is my jam, I even created a whole Video Bootcamp to help women show up and slay using the power of video to build their own platforms! It’s been amazing. And for me, creating gives me so much life!  It’s an outlet, but it also fuels me. From creating videos for IG, blogging, creating courses and ebooks, and even just sharing my mommy journey….whether for 30 mins or 3 hours… I get so excited when I make the time and space to just sit and flex my creative muscle.

5. Uninterrupted Showers

Yes, I do shower everyday. I also  know some have said “this is basic maintenance”, but for me… enjoying an uninterrupted  shower and just getting lost in thought is soooo good for my mental! Most times my showers are super quick and efficient because I have Dream. But when hubby is here to take over, I’ve committed to enjoying a longer than usual shower at least once a week. For some this may look like a bubble bath. But seriously, I cry, I pray, I get ideas, and sometimes I just sit in stillness with worship on in the background. And every time I get to enjoy a shower like this, it  gives me the boost I need to continue to thrive as a whole mom!

6. Rest

I’ve never been one to sleep when baby sleeps because I usually have other things to tend to during those precious moments of freedom, lol… but thanks to my mommy schedule and the flow it has created for my life, I’ve been able to created space and time for myself to rest. I’ve committed to sit and pause once a week when Dream naps. I’m not always sleeping, but I told myself that I will sit in stillness, and rest for those 60-90 minutes while Dream sleeps. Ooooh, but when I do drift off into slumberland, it’s always blessed and anointed! lol!

7. Wine down

When hubby is on bedtime duty, momma is enjoy a glass of wine and relaxation. No work, no laundry… just a moment to breathe and release the day.  Some days “relaxation” is sitting on my comfy living room couch, staring out the window. Other days I’m on my deck letting the breeze grace my face.  And some evenings I’m curled up in the basement watching my fave episodes of Frasier.   No matter what, it’s always just what I need when I need it!

xx,

 

 

 

 

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5 Expert Tips for a Successful Fitness Journey | An Interview with Certified Personal Trainer, Patricia Opong-Brown

Hey ladies, as you know in last month’s posts,  I’ve shared about my fitness journey! Many of you have popped into my DMs to ask for more details on how to get started and keep going.  So I thought, what better way to get you ladies what you’ve asked for than to partner with the expert! In today’s post, I’m sharing the expert fitness tea, as told by Patricia Opong-Brown, Certified Personal Trainer! Check out her 5 expert tips for a successful fitness journey! Enjoy and be encouraged!

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1. What is the best way to start a fitness journey?

Depending on your medical history, the first step is to get clearance from your doctor to rule out any restrictions. Second, define your why (weight loss for improved health, run a 5k, do 10 push-ups etc). Fitness is a habit for life, not a temporary fad. Once you determine your why, you can seek the help of a personal trainer, a registered dietitian or a nutritionist, join a gym, or take classes online such as on YouTube.

2. What is the best way to stay focused?

Set a goal that is realistic and manageable for your life. For instance, if you want to lose 40 pounds within a certain period of time, set small goals. Often times, people set goals that they want to complete in a short time period, and end up disillusioned when the pace of weight loss starts to slow down. Loosing one to two pounds a week is realistic, and will keep you motivated. Regarding time at the gym, it’s better to exercise a certain number of days per week than to generally tell yourself that you’ll workout. For instance, exercise three times a week and stick to that goal.

3. Any expert advice on food/balance?

I highly recommend you seek the help of a registered dietitian or nutritionist to help with healthy eating. In my experience, using an app such as MyFitnesPal is a fantastic way to track the food that you are eating and exercise to help you loose weight and stay motivated.  Remember that most of weight loss starts in the kitchen; keep yourself on track.

4. What is the best workout schedule to adopt?

I’m a strong proponent of adopting a routine that fits your schedule. When you do what works for you, you have a high probability of sticking to it. For instance, if you’re not an early riser and I tell you to workout first thing in the morning, you may not stick with it. If you’re exhausted or have a busy schedule in the evenings, but I tell you to exercise, you won’t stick to it. Do what works for you so that you’ll be consistent and set yourself up to succeed.

5. Any other tips/pointers you’d like to add?

There are no shortcuts to fitness or weight loss. Don’t compare yourself to anyone in a self defeating way. Instead, find motivating folks in your life or online. Due to genetics, you’ll loose weight and build muscle at a pace that works for your body. Remember this is a lifetime habit. When you fall off the wagon, dust yourself off and continue.

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Patricia Opong-Brown has a Masters Degree in Communications from Washington State University. She has been working in the fitness industry since 1997 and is a certified Group Exercise and Personal Trainer through Athletics and Fitness Association of America. Patricia currently works at L. A. Fitness and coaches at Orange Theory Fitness in Woodbridge.

You can connect with Patricia on IG @Afuah_Opong on Facebook Fitness with Patricia

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How to Build a Lit 🔥Accountability Squad | Fitness edition | #snatchedforHisglory

In last week’s post I spoke briefly about my fitness journey, and how I lost over 40lbs and kept if off for the past 10 years.  Yes ladies, over 40 whole lbs!   If you missed the tea, Check it out here!

Perseverance and determination are absolutely necessary to stay the course, but I wouldn’t be as on top of my game if it weren’t for my accountability squad, #Teamsnatched. Yes, that’s our name!  When I tell you our group is poppin’, just know we get it done! Yaaaasss! So I’m here to share 3 key tips on how to build a lit accountability squad, to keep you on course during your fitness journey!

1. connect with like minded individuals. 

Connect with people who have the same passion for the journey! Not just the talkers, but the doers. People who are putting in the work. My fitness accountability started with just one of my closest girlfriends.  We both wanted to commit to a weekly workout routine, and just overall healthy living. So we decided to do it together. We started each week by stating what we’d commit to for the next 7-days, and from there we’d check-in once the workout for the day was complete.  It was wonderful, especially on those days when I didn’t feel like it. I had that extra push in knowing a pair of emoji side-eyes would come my way, if I missed a check-in!

Now, our group has grown to about 5 solid! We post videos clips of our workouts, check-in while at the gym, and ultimately CELEBRATE our progress and daily triumphs!  It’s amazing! #teamsnatched is where it’s at for us!  

If you’re seeking to start a group, be sure to connect with those who share that same level of commitment to the journey. 

2. Give just as much as you’d like to receive.

I feel that often times in these groups, we only look to receive. However, you have to give as well.  Don’t just wait around for others to check-in on you, but be sure to return the favor. Be aware of what your group members have been up to.  If a day or two has passed and they’ve gone “ghost”… check-in to see what’s going on. You made the commitment to keep your girl accountable. Remind her of why she started, and let her know you believe in her

Our groups isn’t just about check-ins, we’ve built a community, and it has truly impacted my consistency. We are involved and truly vested in each others’ success. 

Your group will only be as good as you make it, so be sure to contribute, and give 110%. Be present, engage, and encourage!

3. Remove the weak links. #nojudgment 

This isn’t always easy, but it’s necessary. About a year ago at a birthday brunch, the original #teamsnatched duo, (myself and my good girlfriend), happened to mention our fitness group to the table of 9 ladies. Actually, I think she spilled the beans, (you know who you are, lol). It was nearly the start of the new years so of course everyone wanted to join!  I was skeptical, but I wanted to believe it could work. So we added about 5-6 other ladies to our group. We were about 8 strong.

The first week wasn’t bad at all. However, as the weeks progressed, the check-ins were much less frequent.  Overtime, it became evident that the lack of engagement from some, started to affect the overall tone of the group. So a decision had to be made. We checked-in numerous times, and ultimately had to give notice to those who weren’t able to commit. Now there is no judgment, and when they are ready, we will welcome them back with open arms.  However,  to keep our momentum going,  we had to address those who weren’t living up to the standard. 

Accountability is about responsibility from all parties involved. Connect with the right people, be present, and SLAY!

#snatchedforHisglory