Month: December 2017

5 game-changing habits that helped me lose 45 pounds in 4 months

Being a full-time employee with a side hustle can leave all types of room for excuses to slack on the health and wellness part of life. But it is crucial to implement some type of self-care and health management.

A good health and wellness routine can keep your brain sharp, improve information retention, help you maintain good energy levels, remove brain fog, and improve stress management just to name a few.

These are routines I’ve found extremely helpful and easier to implement as a full-time employee, working your standard 9-5 (actually 5am-2:30pm), 5 days a week, with a creative side hustle and a desire to improve my health and partake in self-development daily.

Since as long as I can remember, I’ve been searching for the best ways to be healthy and practice wellness on my schedule. Over the years I’ve figured out what is more realistic with a busy schedule, what’s crucial to health, and how to make it all fit.

In today’s post, I’m sharing what routines I’ve been able to work in around my job and the hours I work on my creative business.

Short, intense workouts

Did you know that unless you’re training for a competition, you really can get away with 20 to 30 minutes of exercise a day? And you’ll still reap all the benefits of working out regularly?

There are a few YouTube videos I’ll link below that got me to give shorter workouts a try.

I love shorter, intense workouts for how quickly I get them done and how much work I get done in that short amount of time. Of course, it’s not as much work as doing two hours in the gym, but it is just as much sweat, if that makes sense.

To get the most out of shorter workouts, I do high intensity interval training or cardio and I do whole body exercises.

For example, when I’m doing cardio, I’ll walk on an incline of 9.0 and do walking lunges for 30 seconds. Then I’ll rest for 2 minutes. Then I’ll do lunges with kickbacks for 30 seconds. Then rest for 2 more minutes. I usually choose about 3 exercises and do the intervals until I reach 30 minutes.

For lifting, I do full body moves for 30 seconds, rest for 2 minutes, and continue the intervals for 30 minutes.

When I finish I am sweaty and feeling like I got a good workout in.

Planning, shopping, and preparing ahead

You knew it was coming. Meal prep.

By far THE BEST thing I do for myself before my busy week gets started is plan my meals, grocery shop, and prep my meals. So much time is saved and on the weeks I miss out, I feel the strain.

Meal planning is one of those very popular, very familiar buzz terms. That’s because it really does work wonders for a busy healthy eater. It cuts out a gang of decision making and simplifies healthy eating throughout the week. I love it.

My planning and grocery shopping days are on the weekends. Usually on a Saturday. I make a grocery list on Google Keep and head to the store. Sometimes I check my calories and macro count using

On Sunday, I take a few hours to cook food and portion off into my handy dandy meal prep containers. They make it look like my meals are being prepped for me which is cute.

I suggest choosing a day weekly to shop and prep. Or a day to shop and a day to prep.

Simple Healthy Meal Combinations

I am way too busy to be cooking three to four recipes a week. If even just once a week, all at once. I just can’t. I don’t have the patience and really don’t feel like standing in my kitchen like that when I’ve got content to write.

So my solution has been to keep my meal combinations extremely simple. The most I’ve been doing for the past two months has been roasting chicken, steaming kale, boiling eggs, and frying sweet potatoes. That’s it. My salads and end-of-the-day spinach smoothies are easy enough to make as I need them.

I cook things that don’t need me to watch them either. It’s easy to put on my chicken, kale, and eggs and then go deep condition my hair or vacuum my room.

Pot roasts, roasted chicken, steamed vegetables, boiled eggs, and easy to make salads are some good choices to give a try.

Lay out workout clothes and pack the gym bag the night before

I also make it a weekly routine to fold my workout clothes together for the week. I fold my workout bra, pants, and shirt combinations together so I’m not looking for shit at 2:30 in the morning. It’s too early to be confused about what I’m going to wear.

That night before, I pick a workout outfit, fill my water bottle, make sure my towel, weight gloves, and headphones are in my bag, and I’m good to go. In the mornings, all I’ve got to do is get dressed, wash my face, fix my hair, and brush my teeth.

If you’ve been “trying” to workout a routine where you can get dressed and head straight to work after the gym, this method is definitely one you need in your life. Pack your outfit, toiletries, cosmetics, hair stuff, or whatever the night before so all you need to do is get the sleep out of your eyes, brush your teeth and head out.

Intermittent Fasting

This is more so a testimony than a suggested health routine. Intermittent fasting has gotten really popular lately, but suggesting you don’t eat because you’re busy is definitely something I’m not here to do like at all. If you hungry, you bettah eat gurl.

For myself, intermittent fasting has made meal prep a much shorter process and I don’t have to take as much to work. I eat most of my meals at home now after work with one meal eaten at work.

I’m spending less time eating which was surprisingly still a noticeable chunk of time even though I only ate three times a day before practicing intermittent fasting. I also have more time for mindful eating when I eat in the afternoon when I’m off of work and between hustles.

Intermittent fasting is also a great healthy thing to do for the body. It gives the body a chance to stop using energy to digest food and instead take time to repair and regenerate as well as remove toxins. It really is a great health tool and gets a lot done for the body even on a busy schedule.


I’ve found doing shorter, intense workouts, meal prep, packing my gym bag the night before, and intermittent fasting has made a health routine something I can stick to despite my busy schedule.

It can take some serious discipline to stick to these routines, but with effort in mind over perfection, you’ll definitely be able to put at least one of them into your routine. I suggest giving the healthy meal combinations a try first. Can’t outwork a crappy diet.


Tips for getting the most out of your list of goals

And maintaining a living goals list, I must add.

Goal lists can be very beneficial to helping us materialize our ideas, achieve our desired transformations, become what we want to become, and get what we want to have.

But for many of us, there’s one glaring issue. Getting the darn things to work. Goal lists are created for a reason. Well several, but one of the main ones is its power to keep our minds on track.

However, if you don’t know how to use one for all it’s worth, this benefit won’t happen. And things won’t get done. If they do, it’ll likely require a whole heap of struggle that really doesn’t need to happen.

Below are tips for getting your list to finally work for you. I’ve used them. They do work. And I used to make lots of goal lists that went nowhere.

Write your goals in present tense

For our minds to actually start helping us achieve our goals, it needs to know what we want and that the time for action is now.

The first way to do this is to write them in present tense. Using language that indicates “some day” type of action gives our minds wiggle room to give us reasons to slack off.

Valid reasons at that. Have you ever listened to your thinking tell you why it’s ok to slack off and procrastinate? Excuses… Excuse me. The reasons get so convincing we believe them and commence to slacking off.

Work at beating this by writing goals in the now. Instead of writing, “I am losing 30 pounds by June” write “I am so happy to be at my desired weight of [insert your current weight – 30 pounds].” Instead of writing “I am getting out of debt this year” write “I am financially healthy.”

Write your goals in positive affirmative statements

Notice anything in those last two examples? They both removed the focus on what we don’t want (extra 30 pounds, debt) to focusing on what we do want (a goal weight, financial health).

Bringing me to my next tip. Write in positive affirmative statements. Focus of any kind, on what we do want or what we don’t, draws those things to us. It’s not ‘woo woo’ that’s mind science. Like the car analogy I used in this post. Our minds pick up more of what we focus on.

Write goals that pay attention to what you do want instead of focus on removing what you don’t. For instance, if your goal is to hang out with better people, don’t make it a goal to stop hanging out with your current crew. Make it a goal to meet and mingle with people that better align with your new values.

Read them regularly and get a mental picture

I like to read mine day and night if even it’s just a quick skim through. Reading my goals and keeping in touch helps me remember why I’m making the sacrifices I’m making. They keep me thankful in times when I want to get in my feels about what I’m missing out on.

Making sure to read goals regularly does less for helping you remember what you want, and more for helping your mind think in ways that’ll better serve in achieving goals. Because I’m sure we’re pretty aware of what we want. I know I am.

The tricky part is getting the aligning mindset. The mindset and thoughts that’ll help you get out of bed for the gym before work and meal prep for hours on Sunday. The thoughts that’ll help you work on your projects after work instead of watching TV.

Reading goals regularly also helps you develop a mental picture of what you want. Having a mental picture of what you want is a powerful tool for achieving goals.

We actually visualizing all the time. The problem is we keep repeating the same of what we’ve been seeing instead of imagining what we want. We’re stuck on keeping it real, holding tight to trauma and tragic pasts, and being rightfully angry. Keeping us getting the same results.

Which is fine, however, if you’re ready to move on, those old pictures will have to stop being highlights. They don’t have to be totally forgotten. It’ll take a gang of work to do that. But they can be overshadowed into footnotes so you can head in the direction you’re ready to head in.

If you’ve made the decision you will like to have more and feel better, start picturing yourself this way. If you know there is better, imagine better. If even you don’t believe it, imagine it. Play with it. Get lost in it. Imagine yourself already having what’s on your goal list. The cherry on top is doing this imagination, visualization exercise with a gang of gratitude.

For example, I often times imagine myself happily gardening in the backyard of my Berkeley home. I see myself feeling the sun and taking a deep breath as I am suddenly overcome with gratitude because I’m finally gardening in my beautiful backyard. Gives me the tingles even as I write about it.

Reading goals regularly and imagining them as already here are like having cheat codes in my opinion. Especially if you read your goals right before falling asleep and get excited about them then. I’ve woken up with fresh bomb ass ideas doing this.

Don’t be afraid to rewrite, clarify, and get more detailed

Your goal lists don’t have to be final with your first draft. It’s ok to keep imagining them and getting more detailed about them. It is ok to add to them.

I believe this happens anyways as we take more time to think about and imagine what we want. We begin to flesh out our ideas, get more excited about them, and maybe even add elements to them that further stretch us.

Maybe you’ll develop a final list, maybe not. And if you don’t want to touch your list at all, that’ll also fine as well for sure. The point here is to do what feels best in order to keep your list of goals live and functioning optimally.

I’ll probably finally create an official master list (I have a few now) and keep writing my goals out when I feel like dreaming and getting excited. Confession… I do this at work when I need to take my eyes off the computer. I write my goals, ideas and intentions and get excited about them.

Put it where you’ll see it

When you do get that final list, or one you know you won’t feel like changing for a while, put it up like a personal work of art. It is your manifesto. Your declaration that things are changing and your life is moving how you want it. Own it.

Not saying you’ve got to put it where others will see it too. But put it in the bathroom as reading material. (Remove it when you’ve got guest.) Tuck it into a magazine or book you know you read regularly. Print a copy for the bedroom, a copy for your car, and a copy for your locker or drawer at work. Put it wherever you’ll run into it regularly.

Keeping it in site will greatly improve the likelihood of getting what you want, improving your focus, and moving you in a better serving direction daily. It’ll begin to help you make decisions and see things that better serve you and the achievement of your goals.

Cross off what you get and be thankful, even for what’s on the way

This is a cool way of reminding yourself this stuff works. So far, I’ve crossed off a job at a tech company, a new iphone, a lowered car note, and my nails done. I got all this only within months of reading my list of goals more often.

And I give thanks. I give gratitude for what comes to me, own it as what I accomplished, and I give gratitude for what’s on the way. I especially love to be thankful for becoming aware of my power to achieve my goals and draw good to me. It’s a beautiful feeling.

Conclusion & Homework

Get the most out of your list of goals by making it a functioning document in your life. Read it, use it, get excited about it. Keep it live. If you’ve got a gang of dusty, forgotten lists lying in your wake, give these tips a try and just see what happens.

Homework, matter of fact, is to give these tips a try for at least two weeks straight. If you’re easily forgetful like I can be, set reminders that’ll notify you on your phone or computer.

Write out your list in present tense, positive affirmations, read them regularly and visualize, rewrite if needed, and put them where you’ll see them. Then set reminders to read them at least right before bed.


How to Write a Highly Effective Goals List

If you’re like me, you’ve probably written lots of goals and wish lists with hopes of making some real things happen. Your list was long, but you remained hopeful and got motivated anyways. Then a few weeks to a month go by and the steam you started with is damn near non-existent. You give up on your list and life goes on until you feel compelled to make another list.

It’s an ugly cycle many of us go through. We want to achieve our goals, but life and its many excuses get in our way or we are confronted with challenges we allow to end our progress.

Achieving goals starts with developing the mindset of the person you want to become that has the things you want to have. Then you’ll develop the dedication, persistence, discipline and consistency pretty quickly and easily.  

What usually makes achieving new goals hard or something we don’t do

We fail at making our minds our partners in change. Usually we jump right into action without considering how we are still the same person that got us to the point we want to change. Eventually the old us breaks down our efforts and we fall back into old habits.

Ever hear how you can’t solve a problem at the same level of thinking that created it?

Without work, our minds become our greatest resistors to change. It’s just doing what it’s evolutionarily meant to do. Keep you safe from harm and remember the familiar. But when pursuing goals that require you to grow, being what your mind considers safe and familiar are likely the last things you need.

Stop writing your precious goals in future tense

Stop using terms like “will be,” “going to,” “becoming,” “about to” and any words that indicate these things are not yours already and are happening at a later date. Own them and own them NOW!

To your mind, “going to” isn’t good enough for it to help you do what you’ve got to do right now. It doesn’t recognize time like you and I so it won’t anticipate that change needs to happen NOW to get to the “going to” part.

Telling your mind things “will be” or should happen “some day” allows it to be loose and easily swayed from your efforts.

Write your goals as “I am” affirmations

Take ownership of what you want to be, do, and have by using “I am” affirmations.

Turning your goals into “I am” affirmations improves the chances of your mind working with you instead of against you. When your mind is working with you, it becomes easier to resist the urge to back slide and you become better receptive to the opportunities and tools that’ll help.

You’re basically working your mind to start becoming the person you want to become that’ll get you the things and accomplishments you want to have. Going at it without this work is where struggle and resistance usually knocks us upside the head and kills our desires.

Case Study: Amber Rose

Have you read Amber Rose’s book “How to Be a Bad Bitch”? It’s pretty good overall, but especially good in showing how mental ownership makes goals happen. And in some pretty “out of our control” types of ways.

In the book, Amber Rose shares how she always believed where she grew up was not where she was going to stay. She knew that she wanted more out of life. A lot more. She didn’t know how she was leaving or when, she just knew she wasn’t staying and what she wanted.

Knowing she wasn’t staying, and that she was destined to have a larger life, helped her prepare for what she wanted. She avoided getting pregnant as a teen like her friends did, she worked out regularly to keep her body tight, didn’t allow losses to discourage her, and she knew how to take opportunities as they came.

People usually belittle her accomplishments to “just” being some lucky stripper. But when you peep her journey, she was preparing for the opportunities way before her first dance in a strip club. Way before her appearance in a music video. And waaaay before running into Kanye.

Conclusion & Homework

Writing your goals as if they are already yours is how you get your mind on board with your transformation. Getting your mind on board is how you weaken and beat the struggle and resistance usually accompanied by trying to achieve new goals. Your mind starts to become who it is you need to be to have what it is you want to have.

Homework tonight is to take that list of goals you wrote with my last post and turn them into “I am” affirmative goals. Take ownership of what you want by writing as if you already have them and are them.

If you want to have more eloquent speech, instead of writing “I want to have more eloquent speech” say “I am an eloquent speaker.”

If you want to lose 30 pounds by March of 2018, instead of saying, “I will lose 30 pounds by March 2018” say “I am healthy and I weigh a healthy weight.” And don’t worry, your mind won’t keep you at your current weight. If you associate health and a healthy weight with losing 30 pounds, your mind will get the point.

Have you ever tried using “I am” affirmative goals after failing at writing goals the “usual” way? If you have, let me know and what your results have been like so far. For myself, I am noticing a huge difference that is helping me get stuff done. Including these blog posts. 🙂


Write Out Your Transformation Goals for 2018

Really, you need to write out all of your goals, but creating a special list of changes you’d like to see and transformations you’d like to experience in 2018 is equally beneficial.

Transformation goals are goals specific to personal improvements you will like to see in your life. They can be goals pertaining to your wardrobe, your social circle, the foods you eat, your health, your hair routine, your beauty routine, wanting to wear more makeup, and so forth.

What makes them different than other goals is their focus on personal development as opposed to the obtainment of objects, a specific amount of money, or travel. Transformation goals can definitely help with those goals also but are more so all about your transformation.

Using transformation goals to specify what personal development and growth you’d like to see in 2018 helps you solidify your plans, improve success through writing, and gives you a list your mind can work with to make your transformation easier.

Where to start

Please, please, please do not get held up on making sure your list is perfect or has what you “really” want on it. Just make a list of all the things you’ll like to work on transforming and improving about yourself in the next coming year.

Examples include wardrobe, makeup, hair, health, skin, fitness, nails, fashion, teeth, and social.

My 2018 transformation goals list includes goals pertaining to my health, updating my wardrobe, learning more about working with the mind, doing my makeup, and updating my hairstyles.

How does writing out your transformation goals help

As with any goal list, writing out your transformation goals is like a mind hack to get your mind onboard with your transformation. When we just think about changes we like to see, without putting them onto paper, they risk being forgotten or beaten by the mind’s desire to fall into old habits. This is why our goals to change usually go unaccomplished.

Another way writing your transformation goals down helps is by making them easier to start planning into your daily routine. Writing your transformation goals down gets them to a secured place where they can be further expanded upon.

So let’s say your goal is to lose 45 pounds by July 2018. Well now that you’ve written it out, you can start thinking about what you might need to be doing on a daily basis to achieve that goal.

How does writing out your transformation goals improve success

People use the term “woo woo” when they mention Law of Attraction and talks of “the Universe,” but it’s all honestly just a way to work better with your mind. Cold part is, regardless of if you want to work with the stuff or not, your mind is always being handled anyways. When I realized this, I decided I will be the one to work with my mind. Thank you very much.

Writing down your transformation goals, or any goals for that matter, is like the “now I see it everywhere” effect of the mind. How do I explain this? Ok, so you know when you see a car for the first time and now it seems like everybody and they momma is driving that car now? It’s not that people rushed out and bought the car because you saw it, it’s that now your mind has a vision of that car and is picking it out from the crowd to show you more of what it saw.  

When you write out your goals and work with that list on a regular basis (daily works wonders), your mind begins to find things in your daily life and mental rolodex that support that goal. Your mind begins to weaken your excuses, remind you of what you should be doing, and make you aware of different things around you that can help that you might not have seen before. It’s almost like having an internal goal reminder without having to remember to remind yourself. Neat huh?

This improves success by getting your mind on board as opposed to evolutionarily fighting the changes you’re trying to make. Our primitive minds don’t like scary things like change making transformations, especially in weight loss, hard for people to accomplish. When we begin transformations by conditioning our minds with new thoughts and ideas that support change, our mind becomes our greatest ally instead of our greatest resistor to change.

How does writing out your transformation goals make your transformation easier

So I kind of touched on this topic in the section before. It helps your mind create an internal reminder system without having to struggle to remind yourself. Your mind becomes your partner in change instead of the biggest hurdle to your transformation.

I’ve experienced the difference big time between transforming without working with my mind and transforming by first working on my mind. And it’s a difference you don’t notice until you’ve actually tried working with your mind.

Storytime: The difference I noticed between working with the mind and not working with the mind

April of 2016, I decided to “jump” off the 9-5 cliff and into the “free fall” of creative entrepreneurship. I had this goal to make my blog a full-time income from scratch in 6 months. Surely, I thought, I can do it because I’ve seen about 100 blog post on doing the same thing. Plus, I didn’t have to worry about money so had the time to pour myself into it.

Well, I invested in ecourses, bundles, workbooks, workshops, ebooks, and gathered any freebies that promised to help make my dream happen. I even brought some planners and colorful pins to help keep me motivated and on task.

Six months later and I was out of money, didn’t make but $10 as a blogger, and actually spent 6 months making plans I rarely, if ever, executed. Eventually, I had to get myself a part-time job and fell into a bit of a depression and struggle with binge eating. And after about a year, I gained weight, was feeling depressed and trapped and became angry with myself.

I couldn’t figure out why I was so stuck and found it that difficult to move forward even when I had the time and support to do so. There was a lot of crying, anger, frustration, and feelings of failure and regret hanging over me by the end of 2016.

That’s when I decided to dive deeper into personal development and mind science. I already dabbled in it, but hadn’t put forth the effort to really make working with it a part of my everyday life.

January of 2017 started with a list of goals. Not New Year’s Resolutions, but affirmative goals of what I wanted to see in my 2017, improve upon and learn. One of the most important things on that list was learning my truths and getting the support I need to move forward.

To shorten the story a bit, by summer 2017 I was emotionally in a better place and by September I found a job to financially support me while I continue to pursue my dreams. And by now, the end of the year, I picked back up on my goal and feel much stronger about my plans. I’m also linked up and coming across the information I need to achieve my goals.

Working with my mind on a daily basis has definitely made this much less of a struggle and more of an enjoyable focused pursuit of my passion. Now, I’m having fun and my mind is helping me stay on task. It’s really a big change.

Conclusion & Your Homework

You might have struggled with your goals as well. And have done what I did where you went all out to do the right things, but ultimately was stopped by nothing else but you own mind and limiting thoughts.

Starting your transformation by starting with a written out list of your goals helps put your mind on board with the changes you’ll like to see. Working with your list regularly is how you solidify your plans, expand on them, improve success, and set up an internal reminder.

On Wednesday, I’ll show you how to write a transformation goals list that will be highly effective on your transformation journey. But for today’s homework, braindump what transformations you’ll like to experience in 2018. Write them all out and don’t worry about language, grammar or any formatting. Just write. And if you’re catching this post on a later date, still write out a list. It is never too late.