Coaching To Wellness

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I’ve come to see that true wellness is not just about eating well or moving my body, but about diving deep within myself—being willing to reflect, notice imbalances, and make necessary changes. It’s been a journey of self-awareness, growth, and learning to listen to my body’s wisdom.

I started to embrace holistic wellness by incorporating moments of stillness through meditation, journaling, and quiet walks at the beach. These practices became windows to my soul, showing me where I was holding onto stress or ignoring emotional pain- this was a journey within itself. It was during these quiet times that I discovered areas of my life that needed nurturing—places where I had overextended myself or ignored my own needs.

Through self-reflection, I realized the importance of setting boundaries, saying “no” when necessary, and creating space for what truly matters. I allowed myself to grow by letting go of things that no longer served me and welcoming habits that encouraged a life filled with vitality and joy.

Wellness became my guide, not a destination but a way of living—one that has encouraged me to slow down, be intentional, and recognize that imbalance is just a signal, not a failure. It’s an invitation to make adjustments, to recalibrate, and to move forward with grace.

By embracing wellness, I’ve come to a deeper understanding of myself, and it’s a beautiful, ongoing journey. I hope you allow yourself the same space to reflect, grow, and find balance—one mindful step at a time🧘🏾‍♀️

What do you do for self-reflection to recognize imbalances?⬇️

Changing your mindset is often the first and most important step in transforming your diet. Would you like more content on how to shift your mindset? Comment 'MORE'

Hey girl, 💖

Let me ask you this: Are you feeling drained, overwhelmed, or disconnected? Maybe the hustle of life has you running on empty, and no matter how much you do, you’re still feeling off. Trust me, I get it.

I know what it’s like to juggle all the demands and feel like you’ve lost touch with yourself. The stress, the anxiety, the burnout—it’s real, and it’s exhausting. But here’s the thing: You deserve to feel restored, aligned, and connected to your mind, body, and spirit. 🌿✨

That’s why I’m inviting YOU to join my 3-Day Wellness Challenge: a journey to restart, restore, and reset every part of you. This challenge is about giving yourself permission to pause, reflect, and nourish your soul from the inside out.

Together, we’ll focus on: 💫 Rebooting your mindset for more clarity
💫 Restoring your body with simple, healing practices
💫 Resetting your spirit for deep, lasting peace

If you’re ready to take the first step toward feeling lighter, energized, and fully present, this is for YOU. Let’s rise together, sis! 🌸💖

Drop a 🌿 in the comments if you’re in, and I’ll send you all the deets!

"Imagine a world where every woman feels empowered to rise, lead, and inspire. Women breaking barriers, the communities lifting them up, and the actionable steps you can take to be part of this movement. Join us as we celebrate strength, resilience, and the unstoppable force of women supporting women!"

https://youtu.be/cA9vcnm2p1w?si=eAF28FJehAMRmc7N

I want to get a little personal today. My wellness journey didn’t start in the most glamorous way. It began in some of my darkest moments—years of undiagnosed depression, anxiety, and the trauma of being stalked. Add in family issues, and moving from the sunny Bahamas to cold Edmonton with my teenage daughter, and I was navigating it all feeling completely lost.

But that’s when everything shifted. Through the chaos and pain, I found the Lord and a deeper understanding of what healing truly means—emotionally, mentally, and physically. Wellness isn’t just about eating right or stretching (though I love those too 😉); it’s about getting real with yourself, embracing your body’s needs, and learning to care for your soul in a good way.

Now, as a wellness coach, I’m passionate about helping women like YOU find their own path to wellness—one that honours where you’ve been and empowers where you’re going. You are not alone, and you deserve to thrive, sis. 💫💖

Drop a 💚 if you’re ready to take your next step with me. Let’s rise together!

Storytime: How wellness didn’t just change my life; it transformed my entire future (take a moment to read) 🌿

There was a time when I lived in constant survival mode—battling undiagnosed depression, anxiety from being stalked, and navigating the emotional rollercoaster of family issues. On top of that, I made the brave yet challenging move from the Bahamas to Edmonton with my teenage daughter. I felt like I was drowning, completely disconnected from myself and the life I once dreamed of.

But then, I found wellness (Christ).

Not just the kind that’s about green smoothies or yoga classes (though those are lovely!), but true wellness—the kind that calls you to heal from the inside out, reconnect with your body, mind, and soul, and discover what it means to live fully. I started to prioritize self-care, intentionally nourish my body, embrace mindfulness, and create healthy boundaries in my relationships. Slowly, I began to shift from merely surviving to thriving.

Through this journey, I realized that wellness isn’t about perfection; it’s about progress. It’s about committing to showing up for yourself, even on the hard days. Girl now, my life is filled with peace, purpose, and deep fulfillment, even when all hell is breaking lose. I’m shaping a future that reflects the woman I’ve always wanted to become.

Today, I’m passionate about helping women—just like you—experience the life-changing power of wellness. Whether you’re navigating motherhood, your career, or your own emotional battles, I want you to know that you’re not alone. You deserve to live a life that lights you up from the inside out, and I’m here to walk this journey with you.

Your wellness journey starts here. Let’s thrive together. Follow me on Youtube To Wellness to learn more about the process💫

Hey girl! 💕 Let’s chat about goals for a minute.

As we head into this next season, I’ve reflected on what’s truly important in my life and business. I want to let you in on a little behind-the-scenes of what I’m working on! ✨

Expanding Bougie & Well – You all know how much I love creating luxurious, nurturing wellness experiences. This year, I’m taking it to the next level! I’ll adding retreats, coaching programs, and resources for you to really step into your best self—mind, body, and soul.

More content to inspire YOU – I’m committed to sharing more wellness tips, motivational stories, and even some of my personal wellness journey to remind you that no matter where you are, you can always rise and thrive! Think more YouTube videos, Instagram lives, and a little Bahamian flair in the mix! 🌿🎥

Bringing balance into everyday life – As a mom, entrepreneur, and coach, I know the struggles of juggling it all. My goal is to help you find ways to create balance, peace, and joy in your everyday life. This is YOUR year to put yourself first! 💖

So, these are just a few things I’m super excited to focus on, and I can’t wait to bring you along for the ride. What are your goals for this season? Let’s talk about them in the comments! 👇🏾 Remember, we’re on this wellness journey together

Your body is speaking… Are you ready to listen?

💫 As a Holistic Health Coach, my mission is to help you tune into your body’s needs and create a balanced, vibrant life that supports your personal goals. From understanding the science of body alignment to practicing mindful self-care, I’m here to guide you on a wellness journey tailored just for you. 🌿

Let’s work together to boost your energy, reduce stress, and align with the healthiest, happiest version of YOU! 💖

Tap the link in my bio to learn more about my holistic wellness coaching and upcoming Bougie & Well experiences. 🌸✨

🌸Hey girl, shhhhhh I have a secret to tell you, you can only tell the other girls who are on a transformative journey.

I’m thrilled to share the scoop on our upcoming Bougie & Well Retreat! This will be a transformative experience designed especially for high-achieving women like you—those who balance careers, family, and personal growth while navigating the demands of daily life.

🌴 Retreat Highlights:
Dive deep into self-care practices that nourish your body and soul. We'll cover everything from mindfulness techniques to body alignment and nutrition, all tailored to your unique needs.

Indulge in luxurious spa treatments, rejuvenating yoga sessions, and serene meditation practices to help you unwind and reconnect with yourself.

Connect with like-minded women who share your passion for wellness and personal growth. This is a chance to build lasting friendships and collaborations!

Enjoy delicious, healthy meals made with local, nutrient-rich ingredients. Each meal will not only be satisfying but also designed to fuel your body and spirit.

Gain insights from guest speakers who are leaders in the wellness and entrepreneurial spaces. Their stories and expertise will empower you to take your wellness journey to the next level.

🌺 Location and Dates:
We’ll be nestled in a beautiful setting that offers a perfect blend of tranquility and luxury. Exact details on the location and dates will be announced soon, so stay tuned!

💖 Why Attend?
This retreat is more than just a getaway; it’s an opportunity to invest in yourself, recharge your spirit, and leave feeling inspired and equipped to tackle your goals. Whether you’re looking to de-stress, learn new wellness strategies, or simply enjoy some “me time,” this retreat is for you.

📅 Registration:
Spaces will be limited to ensure an intimate and personalized experience, so keep an eye out for registration details!

I can’t wait to share this incredible journey with all of you. Together, let’s embrace wellness in a truly bougie way! 🌟

✨ Are You Still Committed to Your Wellness Journey? ✨

Did you know that 80% of people give up on their wellness goals just a few weeks in? But here’s the good news: YOU don’t have to be part of that statistic! 💪🏽

Here’s how to stay committed:
✅ Set realistic, bite-sized goals you can stick with.
✅ Find accountability—team up with a friend or coach who keeps you motivated.
✅ Celebrate small wins—progress is progress! 🎉
✅ Build healthy habits that feel sustainable for YOUR life.

Remember, it’s not about perfection—it’s about consistency and giving yourself grace as you grow. 💖 Ready to keep thriving?

✨ Drop a 💪🏽 in the comments if you're staying strong on your wellness journey or share one small win you’re celebrating this week!

Mindfulness is the practice of being fully present and engaged in the current moment, without judgment or distraction. It’s about paying attention to your thoughts, feelings, and surroundings with a sense of openness and curiosity. Instead of getting caught up in worries about the past or future, mindfulness encourages you to focus on what is happening right now.

Being conscious of your thoughts, emotions, and sensations as they arise, without reacting to them.
Observing what you’re experiencing without labelling it as good or bad, just letting it be.
Presence: Staying in the present moment rather than getting lost in thinking about the past or worrying about the future.

Why is Mindfulness Important?
Reduces Stress
Mindfulness helps you respond to stress in healthier ways. By grounding yourself in the present, you can avoid the spiral of anxiety or overthinking that often comes from dwelling on future worries or past mistakes.

When you’re mindful, you’re fully engaged in whatever you’re doing—whether it’s working, talking with someone, or even eating. This improves your ability to focus and think clearly, making you more effective and less prone to distractions.

Practicing mindfulness allows you to observe your emotions without immediately reacting to them. Over time, this helps you respond more calmly in stressful situations and improves emotional resilience.

Being fully present when you're with others can improve the quality of your relationships. Mindfulness allows you to listen more deeply, communicate more clearly, and respond with greater empathy.

Mindfulness helps you understand your patterns of thought and behaviour more clearly. By becoming more aware of your internal world, you can make conscious choices that align with your values and well-being.

In short, mindfulness helps you live with greater intention, presence, and peace, even in the midst of a busy or challenging life. It’s a simple practice with profound effects on both mental and physical health.

Hey girl! So, did you catch my story yesterday? You know I was shared my Tropical Breeze smoothie—my absolute fave! 🍍🥭🍓 It’s like sunshine in a cup, and seriously SO easy to whip up, even for someone like me who doesn’t love being in the kitchen.

But let’s be real for a second… sometimes we have to do the things we don’t love to make life smoother, right? I realized some family dynamics aren’t miraculously gonna change on their own—I've gotta put in the work. That’s why I’ve been all about these new meal plans! They’re quick, simple, and packed with the nutrients we all need (especially when we’re juggling 50 things at once).

These meals? You can literally have them ready in under 30 minutes, girl. They’re perfect for those days when you just want to nourish your family and yourself without spending forever in the kitchen (I am used to making meals for two sorry)😎

Whether you’re a kitchen lover or a kitchen avoider like me, I’ve got you! Let’s get healthier together, one easy meal at a time. 💖

P.S: Girl, go and make the smoothie I shared the recipe in the post🥰

🌿 New 7-Day Meal Plan Cookbook! 🌿

If you know me, you know I used to hate the kitchen! Cooking felt like a chore—especially with everything else going on. But something had to change. I needed quick, nutritious meals that didn't overwhelm me after a long day. That’s why I created these meal plans!

It's packed with Bahamian-inspired recipes that are simple, delicious, and—get this—done in under 30 minutes! 🙌 Perfect for the working mom or busy woman who wants to eat healthy but doesn't have hours to spend cooking.

You’ll love how effortless these meals are and how they bring a little taste of the islands to your table, without the stress!

Let’s make cooking fun, quick, and guilt-free! 💃✨

6 easy steps:
1. Pay
2. Download
3. Cook
4. Take a picture
5. Post
6. Tag

Wellness in a hectic world looks like creating moments of calm and balance amidst the chaos. It’s less about perfection and more about making intentional choices to prioritize your well-being, even when life feels overwhelming. Here's what wellness can look like when everything else feels busy:

Wellness means knowing when to unplug. In a world that’s always connected, setting boundaries with your phone, social media, and work emails allows you to reclaim time for yourself and be present in the moment. Small habits like turning off notifications or scheduling screen-free time can help protect your peace.

When life gets hectic, wellness can be as simple as taking short, mindful breaks. Whether it’s pausing for a few deep breaths, a quick stretch, or a prayer, these small moments give you a chance to reset and regain control over your thoughts and emotions.

In a busy world, wellness looks like saying "no" when necessary, without feeling guilty about it. It’s understanding that your time and energy are limited and that protecting them is essential to your mental and physical health. You don’t have to do it all.

When everything around you feels rushed, it’s tempting to grab quick, unhealthy meals. Wellness in chaos means taking time to nourish your body with wholesome foods that support your energy and mood. This could mean meal prepping on less busy days or choosing healthier options that help you feel good from the inside out.

Rest is often sacrificed. Wellness means making sleep a priority, and understanding that it’s non-negotiable for your health. Sticking to a sleep routine and creating a relaxing environment helps ensure your body and mind get the rest they need.

In a fast-paced world, wellness is about staying connected to yourself, knowing when to slow down, and choosing habits that support your mind, body, and spirit. It’s a journey of balance, not perfection.

Creating a life filled with wellness isn’t just about hitting the gym or eating salads, it’s about crafting a lifestyle that nourishes your body, mind, and soul. Wellness is deeply personal, and it starts with tuning into what you need to feel your best every day.

1. Prioritize Self-Care
Wellness begins with self-care. Make it a point to schedule time for yourself—whether it's a morning routine that energizes you, a massage, or even a walk in nature. It’s not selfish to take time for yourself; it’s essential.

2. Feed Your Body and Mind
Nourishing your body means more than just healthy food. Yes, eating whole, vibrant foods is key, but what you consume mentally is just as important. Limit toxic inputs like negative news or social media, and instead, feed your mind with books, podcasts, and conversations that inspire you.

3. Move with Joy
Exercise should feel good—not like a punishment. Find what makes you happy, whether it’s dancing, swimming, yoga, or just a brisk walk on the beach. Movement is a celebration of what your body can do, not something to dread.

4. Cultivate Inner Peace
A wellness-filled life includes mental health. Practicing mindfulness, prayer, or meditation can help center you and reduce stress. Learning to manage your thoughts and emotions keeps you grounded and balanced, even in challenging times.

5. Foster Meaningful Connections
Community and connection are vital to our well-being. Surround yourself with people who lift you up, whether it's friends, family, or a faith community. We thrive when we’re supported and can share our experiences with others.

A life filled with wellness is all about balance and being intentional. It's about caring for your whole self—physically, mentally, and spiritually—and enjoying the journey along the way. What’s one small change you can make today to start living well?

🚨 IG LIVE ALERT! 🚨

Join me LIVE on Instagram for an empowering conversation on "Achieving Balance: How to Thrive in Both Business and Life" 💼✨

🗓️ When: September 12th, 2024
📍 Where: Right here on my IG!

I’ll be sitting down with an incredible expert— a Business Coach and a Life Coach—to dive deep into how you can succeed in your career while maintaining a fulfilling personal life.

What We’ll Be Talking About:
🌟 Defining Success: How to create balance and redefine what "winning" looks like in both your business and personal life.
⏳ Time Management Mastery: Learn tips to prioritize tasks and make time for what matters most.
🧠 Mindset Shifts: Overcome burnout, boost resilience, and crush self-doubt like a pro!
🚪 Setting Boundaries: Keep work from taking over your life—get real strategies from the experts.
📈 Growth in All Areas: How personal growth fuels business success and how to keep evolving in both spaces.

If you're an entrepreneur, a busy professional, or someone trying to juggle it all—this IG Live is for YOU!

✨ Don't miss out! Set your reminder, grab your coffee, and let’s chat about thriving in every aspect of your life. You deserve success that doesn't come at the cost of your well-being. 💪🏽💖

Tag a friend who needs to hear this, and I’ll see you there! 💬👇

Here are a few simple ways to boost your day and keep your energy high:

1. Start with Gratitude
Before you even get out of bed, think of three things you’re grateful for. It sets a positive tone for the day and reminds you to appreciate the little things.

2. Move Your Body
Whether it's stretching, a short walk, or a quick workout, moving your body in the morning wakes you up and gets the blood flowing. It doesn’t have to be long—just enough to get your energy up.

3. Hydrate
Drinking a glass of water first thing helps kick-start your metabolism and refreshes your system after a night of sleep. Add some lemon for an extra detox boost.

4. Set One Goal
Choose one thing you want to accomplish today. It can be small, but make it intentional. Completing this will give you a sense of achievement and focus throughout the day.

5. Take a Break for Mindfulness
Pause in the middle of the day for a few minutes of deep breathing, prayer, or meditation. This can help reset your mind and lower stress, allowing you to finish the day strong.

6. Spread Positivity
Compliment someone or send a quick message of encouragement. Uplifting others can boost your own mood and create positive energy around you.

7. Unplug for a Bit
Take some time away from screens and social media. Even just a 10-minute break can refresh your mind, giving you a mental reset to continue your day with more clarity.

8. End with Reflection
Before bed, reflect on what went well today. Celebrating the wins, even small ones, helps you go to sleep with a peaceful and positive mindset.

Trying just one or two of these can help keep your day bright, balanced, and energized!