Monday, October 20, 2014


DISCIPLINE is like your foundation for life. it is what supports you and provides stability and structure for everything that you do.

What is the secret of success?
The secret is... there is NO SECRET. There is no fairy godmother, no magic dust... (of course, there is God's FAVOR, where he will put you at the right place at the right time and meet the right people... but that doesn't mean no discipline or hard work is required! However, the 'hard work' wont feel so 'hard' because of the grace of our Lord Jesus!)
At the core of every successful person or those who achieved what they set goals for there is one common thing... DISCIPLINE!

MAKE yourself do what you NEED TO DO.. EVERYDAY, in order to create the life that God intended for you to live!
No one has ever accomplished without having some sort of self discipline, without knowing how to work for it. without learning how to earn it.
Discipline is having a strong awareness that your choices have impact and that your actions make a difference.

Harness your discipline to put into action all of the knowledge and awareness you've gained so that you can start making smarter choices about what you eat and how you move. (or any other area in your life!)

DISCIPLINE is not the strict taskmaster, it is the force that gives you purpose, focus, strength and determination so that you can accomplish whatever your heart desires--productive things, healthy things that make you feel energized and alive, the sense of power and happiness that comes from dedication .

Applying discipline to your health
  • consider your motivations-- what motivates you?
  • you already have discipline, it is something within you that you need to uncover.
  • if you can harness your energy and attach it to your health, and harness your discipline and attach it to those activities that support your heath, then taking care of your health will become a habit!
  • YOU are capable of that! you CAN do it!
  • your health is of paramount importance. your body is the vehicle in which you live your life! you need to be healthy to be a useful vessel of God, to accomplish your dreams, to love others, to make this world a better place, to enjoy this amazing, precious LIFE! YOU are worth the effort! YOU are worth the energy
You've got to do your best!
  • what is the standard that you hold yourself accountable to?
  • YOU ARE RESPONSIBLE for the results, no one else is.
  • the power of discipline- cultivate self accountability!
  • get to know yourself well enough to know what you need to be successful at your goals
  • identify what needs to be done
  • set your intention
  • create a long term plan that uses short term action to reach your goals.
  • taking conscious action
  • follow through and be consistent!
  • do your best!
  • it isn't denying yourself but giving to youself!
  • discipline builds discipline! so build that muscle!

Wishing you the very best 

Sunday, October 19, 2014

changing habits

Habits are a big deal because they inform everything we do, including the ways we define ourselves.

Being healthy is not an accident, a stroke of luck or by magic. IT IS A HABIT. it is a habit that will shape our bodies that we were born with, a habit that will support the genetic makeup we got from our parents. So, if we want to give ourselves a fighting chance to survive and thrive despite our bad backs, asthma, eczema, dodgy knees, we must develop habits that keep our systems operating at maximum.

Charles Duhigg, in his book, The Power of Habit, says: habits are the way our brains perform familiar activities unconsciously, so we can save energy for other tasks.
when you consciously choose to do something repeatedly, it becomes a habit.

Habits are so natural to our brain that we don't even realize when we've lost control of the conscious decision making part of the equation. So, if you want to change the way you fee, you want to become healthier, you must unpack your habits. You must wake up to what you are doing now, and how it is affecting you. Part of building new habits is making better choices and part of making better choices is understanding the places we have stopped choosing, reassessing the passive decisions we've been making habitually and making new conscious choices that support our long term goals.

So, now you see, your habits are actually your moment-to-moment CHOICES. Evaluate the results of your daily choices. Don't worry, once you become aware of your ingrained choices, you have the power to change them!
YOU have to recognize what your habits are if you want to engage discipline to change them.
Before you blame your body, giving reasons like ' that is how my body is'
'ive always been bloated'
'I have a weak digestive system'
'I have a slow metabolism'
check your habits!!!
Some habits/ things we believe are totally harmless or even helpful, are the very things that are hurting us.

THE HABIT LOOP(neuronal system activated)

Examine some of your habits that are hindering you from your goals and see what you can rework them to your benefit.

therefore what you do on a moment-to-moment, daily basis is very important.
even what you think can become a habit, so choose wisely!
sometimes we are not aware of these habits. we don't even realize that we are making a choice and what the implications of that choice might be.

consciously create a new habit!
habits can also be unchosen, or shifted. So, you can create a modified version of your old habit that satisfies the same cravings.

The trick of escaping your harmful habits is to identify the ones that have emerged without your say-so and replace them with healthful habits that are intentional and will support your goals.

wishing you happy habits!
love xoxo

Bounce back plan ! ��

We all have days where we over-indulged, made poor choices or simply had fun throwing caution to the wind on a holiday/ festive season etc 
Some may have more serious problems like eating disorders or binge eating or drinking. 
The effects of poor dietary and lifestyle choices get to us. Bloating, feeling fat, weight gain, depression, being self-conscious, skin breakouts etc 
Don't worry though, we can bounce back in no time ! Every moment is a moment to start anew, every meal is an chance to make a healthy choice ! 
Remember, don't ever put yourself down or feel guilty or entertain negative thoughts ! You are beautiful so let's all love ourselves and our bodies !!! 

1. Mindset 
Snap out of the depressive, lethargic mindset NOW! Yes, now! You CHOOSE your thoughts so start choosing good and positive thoughts.

Instead of ' I feel so fat' 
' I have no self control' 
'Why do I always overeat?' 
' it's ok, today's a new day and I'm gonna make good healthy choices' 
' I am going to feel so much better after this workout ' 

God made your body beautiful so stop hating yourself, let it go and bounce back! Every function and cell of your body is a miracle, so be thankful and give it the care and the attention that it needs, rather than abusing it! 

2. Hydrate 
Lack of sleep, stress, poor diet, alcohol all cause the body to get dehydrated. 
So, drink up!!! 
Jazz up your waters with lemon/ fruit slices or mint leaves or herbal tea bags or cinnamon/honey or cucumber !!!

2. Workout 
Go break a sweat ! I promise you will feel SO MUCH BETTER! get moving! Go for a run, dance, walk your dog, go for a group exercise class, hot yoga, do some burpees.. Whatever it is, just get moving !! 
You could also try out some workout routines from tone it up, blogilates or Kayla itsines :) 

3. Eat fruits and veggies!! 
These high fiber, high water content friends will clear out your system and make you happier in a jiffy !!!! 
You could have fruits or fruit with yogurt for breakfast, a huge salad for lunch, grilled veggies and soup for dinner! 

4. Relax, rest and Destress! 
Sleep! Let your body recover from the stresses of poor lifestyle choices/habits. 
Have a night in, read, listen to music, take a nice bath, smell some essential oils and turn in early! Your body and skin will thank you! ♥️

I hope these tips have been useful! 
Love u all
Bye ! 

Tuesday, September 30, 2014

break free!

Right believing always produces right living. if you are bound by toxic emotions, habits or addictions, check your beliefs!
its time to GET OUT of that eating disorder, toxic relationship, destructive habit or addiction, binding fear, anxiety and depression! Get rid of the baggage that holds you back and start living the life that Jesus meant for you to have!!
If you believe wrong, you will struggle with wrong thoughts, which produce unhealthy emotions that will lead to toxic feelings of guilt, fear and condemnation. those wrong feelings will ultimately produce wrong behaviours, actions and painful addictions.
what you believe is CRITICAL. Wrong believing is the trigger that starts you on a path of defeat, it is what keeps you trapped and drives you deeper and deeper into paralyzing captivity
God intended for you to live with joy overflowing, peace that surpasses understanding and an unshakeable confidence in what He has done for you. its time to let go of the life of defeat and step into a life full of victory, security and success. Don't merely deal with the symptoms-the guilt, fears and addictions, but go after the ROOT! change your beliefs and change your life!

1. HIS WORD will bring life and illumination, and lead you to freedom out of your prison.
- no matter what situation you are in or how insurmountable your challenges are, when you start believing right, things are going to start turning around for your good!

-the breakthroughs you have been fighting to have for years can happen in a supernatural instant

2.Check your emotions
negative, exhausting emotions are merely flags that indicate what we truly believe about ourselves, our lives and GOD. we are fearful, worried and anxious because we don't really believe that we have a strong and able shepherd who loves us so much and who only leads us to good places and protects us. so, if worrying or being fearful seems to be your natural default mode, you need to keep hearing and learning about how much GOD loves you and how precious you are to him ! The more strongly you believe this, the more it will change your thoughts and feelings and the less you will fall victim to unhealthy emotions and behaviours.

3.Wrong beliefs need to be exposed and demolished by His grace and the truth of God's word!
knowing the TRUTH sets you FREE!!!
-freedom can only be found in His grace. when you believe right in his grace and love for you, the shacklesof fear, guilt and addictions will fall off!

4.GRACE is the antidote for the poisoned mind
-poisoned mind---bondage, fear, guilt, anxiety, addictions, depression, destructive mindsets
-when you taste Jesus' love and savor His loving kindness and tender mercies, every wrong belief begins to dissolve in the glory of His love.=)
- allow God's love to invade your mind
when you allow God's love to saturate your mind, it doesn't matter what wrong believing, fears or addictios are keeping you bound. His grace will begin to break them down. That is what happens then you have an encounter with your loving savior. everyone who encounters jesus never leaves the same. he came to set the captives free!
-whatever you are oppressed with, JESUS came to SET YOU FREE!!!!
- a sickness, a physical condition, a financial problem, a lawsuit, an addiction, family or marriage troubles, fears, anxiety, depression, a wayward child... it doesn't matter what the problem is.... JESUS CAN SET YOU FREE IN A SUPERNATURAL INSTANT!!!!

5.with GOD there is always HOPE
No matter what you have been through, what mistakes you have made, how people have treated you, what you are struggling with, how dark, dire and desperate the situation is, there is hope! God can give you a new beginning, a fresh start and cause all things to work out for your good!

6.Jesus is reaching out to you with His love, grace and forgiveness.
Our God is a personal and loving God who knows what storms are ahead and how to lead you to victory every time.
Even if your trouble is due to your own willfulness, God is still with you, he has never left you and never will. He will never forsake you, you are precious in His eyes. He will NEVER abandon you and leave you in a lurch or give up on you!
so even if you find yourself in the valley of trouble, you will not remain there for long. you will walk through it and not remain or camp there. God is opening a door of hope in your life today for you to step out of your darkness and into His marvelous light!!
Things are going to get better.
The breakthroughs that you have been waiting for are coming your way.
step through the door of hope and out of your valley of trouble today!
Believe in His love for you and allow Him to lead you to freedom.

6. you don't have to 'sort' yourself out before coming to God.
don't think you have to clean up your life and overcome all your struggles on your own before coming to God.
God wants us to come to Him just as we are, with all our weaknesses, wrong beliefs, bondages, fears, addictions. in the presence of his love, joy and grace, you will find restoration, healing, forgiveness!
 he will mend your life and transform you from the inside out. right now he is extending his hand of grace, love and help to you.

he is not angry with you, he has already judged and punished all your sins on the cross!
you start to believe right when you start to believe in his love for you
everything can change for the better when you begin to believe right about His love for you and learn to draw upon it!

8. No matter what challenges , failures or misdeeds one might be dealing with, the love of Jesus remains a constant.
If you truly knew how freely you have been forgiven and how unconditionally you are loved, you cannot possibly live in sin, bondage, fear and depression anymore!
his love consumes all your anger, frustrations, disappointments and pain.
his forgiveness envelops all your sins, failures and mistakes
his grace gives you victory and power to overcome every sin, bondage and addiction.
when you fail/ sin, guilt, condemnation, fear, judgement, criticism is not helpful. in fact, it is destructive. what you need is to know, see, understand and comprehend how much GOD loves you!
jesus died to free the guilty from the torment, to heal those who are sick and to make forever righteous those who have been condemned. that's the gospel.

9.your love for god and living a holy life comes from understanding how much God loves you and your genuine relationship with Him.
fill your heart with psalms, hymns and songs that are full of God's grace and love.
when your heart is full of Jesus, wrong beliefs will be replaced by right beliefs
destructive addictions will be replaced by right habits.
fear, shame and guilt will begin to dissolve in the warmth of his perfect love for you.
his love is not an intellectual exercise, it needs to be experienced.

Wednesday, September 17, 2014

do what you can, with what you have now =)

many of us fall into this 'ideal plan' mindset, and that's when we let perfect become the enemy of good.
in many areas of our life, we give excuses/ reasons as to why we can't accomplish something.
what we need to change is not the situation, but actually our mindset.
take for example, a healthy lifestyle.
some people don't work out because they say they have 'no time', 'no money to join a gym', 'too tired' etc.... yes these are all legitimate reasons but instead of giving up and resigning to fate, settling and letting things be, what can you do NOW, within your capability to CHANGE or better your situation?
you could walk to your destination, take the stairs, carry your groceries... to increase your physical activity. you can be productive and effective at the same time! I understand not all people would have the luxury of time and money to join exercise classes in the gym, but when you don't give your power away to people or circumstances, you can make ANYTHING work for you! start small and slowly work your way up from there. you may not be able to run a marathon now, but you can jog a mile. you have to take the first step!
remember not to compare yourself to others who are at different points in their journey. they have a different race to run! keep your eyes focused on your own lane. work at bettering yourself, improving your life and do all things with joy and love!

about eating healthy or 'clean diets'... this is close to my heart as I have spent a good amount of time and frustration agonizing over what the perfect diet is. I even suffered from an eating disorder in attempt to 'lose weight'. It is easy nowadays to suffer from envy and a poor self image with the propagation of social media. Pictures of girls with enviable figures, fit, toned, with nary an ounce of fat on instagram; bloggers promoting a certain way of eating/ diet; glossy pages of magazines filled ' with ideas of how 'beautiful' , 'popular', 'accepted' should be. To be cool I would have to eat kale and sip on colorful smoothies and do yoga and have a physique not unlike Miranda Kerr's.

The point is, somewhere along the line, we have forgotten that the bottomline for a healthy diet is a healthy body! it is not a game of restriction or deprivation or about how 'good' you are. Ultimately, food is just fuel and you want to give your body a nice, balanced dose of nutrients so that it can function well ! seriously... its not so complicated. it doesn't mean you can NEVER eat chocolate or ice cream or meat again. It is all about moderation and control. You control your food choices, you don't let food control you. And life is not about food or diet, it is something that enables you to live your life! So, go live it! don't wait till you eat perfectly, go on the perfect diet( eg. paleo/ vegan/ 801010), attain your perfect weight before you start living. HELLO! Life is here and now! seize it before it passes you by. what can you do differently NOW to eat healthier? you don't have to go full out organic and spend all your savings on superfoods and spirulina and exotic berries. you can just start by including that fruit at breakfast and that salad at lunch. drink more water. swap that sugary soda for green tea. use less dressing/ gravy/ sauce. replace that chocolate candy bar with a protein bar. small changes and small wins set you up for major life changes! it is all about being consistent and putting in your best effort! =)

Friday, August 1, 2014

tips for looking and feeling great!

1. start every day with 15 mins of yoga

2. drink 8 glasses of water everyday fresh fruit, vegetables, whole grains, nuts and seeds, chicken, fish and a little cheese, yogurt and olive oil and cut out ALL junk foods.

4.maintain good posture at all times

5.dont stress! breathe in stressful situations- take 10 long, deep breaths.

6.count your blessings! an attitude of gratitude is beautiful

7.clear out your clutter!

8.meditate daily(pray)- for calm peace, radiance and energy

9.sleep well!

10.laugh and smile always

11.keep making new goals- plan and achieve them!

12. have fresh flowers in your house 

13. stop moaning or complaining

14. always keep interested in people, your hobbies, your work and your friends,

15.keep optimistic and always look for the good in everything lose weight- eat less, keep busy, keep out of the kitchen, eat slowly and never eat standing up or not plating your food yourself. none of us are perfect but it is vital to love yourself for what you are. you really are lovely :)

18. do something kind everyday

19. make a to do list everyday, prioritize and work through the list calmly and slowly. 

20. keep a diary of all your good times.

21. love life in all its forms. love your family, friends, job, pet! just simply love life, it is great to be alive in this fascinating, wonderful world.

22. forgive everyone

23. trust GOD . He will lead and guide you

24. enjoy fresh air. take a nice, daily walk.

25. practice good dental hygiene! and get your teeth whitened.

26. get a good, easy to manage hairstyle.

27. dry skin brush everyday before your bath

28. treat yourself! put your feet up, give yourself a reward as soon as your achieve a goal-you deserve it!

Thursday, June 19, 2014

scars into stars

when feeling hopeless, in despair...
1. reach out
reach out to friends, family and people who love you. don't isolate yourself from the very people who can help and encourage you. GOD
decide to trust JESUS. feelings have nothing to do with the decision. you can make a move to reach up and out. its your choice.
when you choose to reach toward God, who wants the very best for you, either you or your circumstances (or both ) will change! 

3.choose your thoughts
think on God's thoughts instead, because his plan is to see you through any hardship and give you a life of peace and joy.
you may not be able to see his plan right now, but don't give up! press on, push through! on the other side of your hopeless, discouraging thoughts is God, and he is waiting for you on the other side of your pain.

4.look up for the love and grace of God to help you
you may not feel God is listening at times, but he hears you! Lovingly, he is working out things for you benefit. the truth is: God hears and he heals. he will work things in His time. keep talking to him, keep believing and he will show you that he is an anchor to be trusted.

5.let God turn your scars into stars!
healing begins when self pity ends.
get the focus off yourself, take a step out of self pity! 

6.allow God to turn your why into wow
the bible says no eye has seen, no ear has heard, and no mind has imagined what god has prepared for those who love him
let his great love erase all your whys
look what God can do when you simply put your trust in Him
God has more ahead for you if you would look and reach for it and be willing to live above the pit of self pity and despair. he will help you hear the truth and move forward instead of staying stuck in a pit of sadness and tears
the things we think might destroy us, the people who fail is, the relationships broken, instead can enlarge our hearts. 

7.crawl out of the pit mentality
make a deliberate choice to stop and deal with negative thoughts.
say I CHOOSE NOT TO DWELL ON THAT THOUGHT even if everything in you wants to go there
it takes intentional choice and self control!

8.hope will replace your heartbreak and despair!

Wishing you happiness!