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Quick and Easy Summer Snack Ideas

July 20, 2020 by Whitney 2 Comments

I’ve always been a snacker. I love a good crunch and am also partial to the taste of something sweet and savory. So, while working from home, I must have some tasty food to snack on.

Although I still love a good chip and candy moment, I’ve moved away from making those my go-to snack choices. As I refresh my healthy habits, I’ve become more conscious of what snacks I eat. If you’re looking for a few quick and easy summer snack ideas, below are three of my favorites:

Fruit Salad

I eat some version of a fruit salad at least once a day. If you follow me on Instagram, I’m sure you’ve seen me share one on Instastories. While I mostly eat my fruit salad without toppings, I sometimes add honey or Cool Whip. Both toppings boost the not-so-sweet fruit and give the already-sweet fruit an extra kick.

Mini Charcuterie Board

I probably eat a mini charcuterie board at least three times a week. To keep it interesting, I try changing the variations here and there. However, the two ingredients always on my board are cheese slices and olives. Everything else is negotiable. Even when I’m the only one eating it, I ensure my charcuterie board is neat and pretty. The way you present food, even to yourself, is important.

Mediterranean Salad

I’ve only recently started making this salad on my own. I used to purchase Mediterranean Salads from the grocery store pretty often, so saving a little money has been nice. Prepping this snack ahead of time helps make it super easy. Below are the ingredients I use:

Cucumbers
Feta Cheese (sometimes)
Tomatoes
Olives
Olive Oil
Himalayan Salt
Pepper

3 Quick and Easy Summer Snack Ideas

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Plans to Revive My Healthy Lifestyle

July 15, 2020 by Whitney Leave a Comment

Deciding to revive a healthy lifestyle can be a daunting task. Breaking bad habits and getting used to a new routine takes hard work and discipline. However, making and sticking to those changes is always worth it.

There’s always a lot of excitement surrounding goal setting, but not much emphasis on how to reach goals. For instance, in this post, I shared four focus areas I plan to refresh this month- morning routine, evening routine, health & fitness, and home. I also listed three goals under each area. I didn’t, however, share how I plan to achieve certain goals.

The goal is important, but it’s easy to fall back into unhealthy and unproductive habits without a plan. So, here’s my plan to reach my health & fitness goals:

Drink 1 gallon of H20 a day

A few months back, I purchased four 32oz mason jars from Target and a pack of reusable straws. In the evening, I place both items on the counter. I also put a fresh gallon jug of water in the fridge. Because I pre-cut my fruit for the week, I already know there are enough lemons and cucumbers to add to my water in the a.m.

Move My Body at Least 30 Minutes a Day

For July, I decided a 30-minute outdoor walk/jog would be my form of movement during the week. So, before going to bed, I lay my workout clothes on top of my dresser. My sneakers are already by the door, so that’s already taken care of. I also have my iPhone’s “Bedtime” setting set to 9:30 p.m. for Monday, Wednesday, and Friday. While I may not go to sleep every night at 9:30, setting this alarm reminds me to be in bed and ready for sleep. I usually doze off between 10-10:15.

Schedule a Monthly Virtual Therapy Session

Therapy has been a game-changer for me in more ways than one. I take my appointments very seriously, so I schedule my next appointment before logging off with my therapist to ensure I won’t miss a session. I also add the date and time to my iPhone calendar immediately after the session ends. If I wait to do this later, I almost always forget. Having my sessions locked in a month ahead of time gives me so much peace of mind.

With a plan, a goal is likely to be achieved. You may have to tweak your plan here and there or rework it all together, but at least you have something to work with. So, here’s to deciding to revive a healthy lifestyle, coming up with a plan, crushing goals, and having much success!

How to Create a Vision Board Mid-Year

July 8, 2020 by Whitney Leave a Comment

If you’ve been here for a while, you know how I feel about vision boards. A well-thought-out vision board can be significant when goal setting. For years, I’ve created my own, and I’ve even had to pleasure of leading a vision board workshop through my women’s empowerment organization, Fearless Woman I Am. If you still need to, allow me to fill you in.

I created this year’s board at the end of 2019. Before getting started, I already had my word/theme for the year and my anchor scripture. Visually, I knew I wanted my board to be simple, and I also wanted to use both words and images. My complete board now hangs directly on the wall before my desk in my home office. Placement is key.

If you want to create your own vision board or refresh your current one, it’s not too late. We still have six months and two seasons left in 2020. Here are three simple steps:

1. Make it Fun

Plan a vision board party using Zoom or Google Meet. Invite some friends or family members to join you and make it a virtual party! To start, you will need the following:

Old magazines and catalogs
A corkboard (you choose the size) or large poster board paper
Scissors, push pins, glue, tape, colorful pens, sharpies, & stickers
- The materials depend on your board base – corkboard or paper

2. Decide on a Theme

This step is important because it determines the images you’ll need to look for to create your board. Think about what you want the rest of your year to look like. Think about what you want more or less of. What words or phrases come to mind? If you need help deciding on a word, here are 30 suggestions.

3. Make Your Board Visible

Once your vision board is complete, hang it where you can see it. I always suggest hanging vision boards in prominent locations (i.e., your closet, home office, near your nightstand, etc.). Your vision board is a tangible reminder of your goals and aspirations. Why would you not have it displayed for daily viewing? If you’re worried about your board clashing with your home or office décor, I suggest using a corkboard. They usually come with black, white, or wood frames. That way, you can match the frame to your décor. * Note: If you make a smaller 8 1/2 x 11 version, you can put it in the picture frame on your nightstand.

All in all, your vision board should motivate you to accomplish your goals. It’s really that simple. So, what are you waiting for? Get started on your board today. And if you already have a 2020 vision board, don’t be afraid to reevaluate your goals, recreate or tweak your board.

3 Simple Ways to Create a Mid-Year Vision Board

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Mid-Year Refresh

July 6, 2020 by Whitney 5 Comments

I knew July would be the month I’d start to refresh certain areas in my life. After an unexpected April and May and an emotionally heightened June, July just seemed like the perfect month to refresh. After all, July is the official mid-year mark. So, what better time for a refresh?

I’ve decided to focus on the following (4) areas:

1. Morning Routine

Set a specific wake-up time
Carve out an hour for devotionals and journaling
Move my body for at least 30 minutes (walk/run, yoga, at-home workout)

2. Evening Routine

Set a specific bedtime
Set aside couple time with Darrius
Create (and stick to) a new evening skincare routine

3. Health & Fitness

Drink 1 gallon of H2O a day
Move my body at least 30 minutes a day
Schedule a (virtual) therapy at least once a month

4. Home

Complete home office setup
Reorganize kitchen cabinets and pantry
Refresh bedroom and finish hanging pictures

I’ve been “winging” it for months in many areas of my life. This is very unlike me, but life happens. Those months of just going with the flow were, however, indeed necessary. I embraced that particular season, and now it’s time to embrace another one.

I don’t like to go too long without structure in my life. I thrive on routine, and I’m much happier and more productive when leading a disciplined life. So, here’s to a month of refreshed habits and a renewed focus!

As of Late | Stillborn but Still Loved

April 18, 2020 by Whitney 6 Comments

Life, as we know it, has undoubtedly changed over the past few months. During this time, I find myself in a season of introspection. From experiencing a traumatic loss to fighting a never-ending battle with anxiety, self-doubt, and depression, I have encountered nearly every emotion known to man—all over the course of a few months. From mass hysteria to self-isolation, we all long for life to resemble something we once knew.

Life, as I knew it, would never be the same after December 1, 2019. In less than 48 hours, my water broke, I gave birth to my stillborn son, and I had an unexpected operation. I remember being eerily aware of everything that was happening to me.

Although he feigned calmness, I remember the concern in my husband’s eyes. I remember the soft touch of his hand on mine as I drifted in and out of sleep. I remember the repetitive beeping of the heart monitor—a sound that pierced through my eardrums like a shrill siren. I remember the dampness of my mother’s shirt from the tears I cried as she hugged me and rubbed my back. I remember feeling every single contraction. I remember the pain finally subsiding once I received my epidural. I remember my husband’s tears when the nurse said, ever so gently, “It’s a boy.”

I was present.

I was aware.

I remember everything.

One thing I didn’t feel—couldn’t handle—was the actual pain of our loss. I did, however, feel extreme exhaustion: physically and mentally. Making so many immediate decisions during a traumatic event is anything but easy. I couldn’t fully grasp the magnitude of what I went through. It didn’t seem real. That was until I got home…

No mother ever expects to be leaving the maternity ward without her newborn. Everything became real when I walked into our apartment and saw the nursery. It became real when I stayed in bed for days with the blinds closed and barely ate. When my breasts started leaking, and I had no baby to feed, it became real. It became real when the first person texted me to see how my pregnancy was going.

Through the muck and mire of it all, I clung to this Bible verse:

“I depend on God alone; I put my hope in him. He alone protects and saves me.” – Psalm 62: 5-6

Baby Boy West brought so much joy to my life, marriage, and family. Although it took some time for me to get back to regularly praying and studying the Word, that scripture carried me through my toughest moments. And while I will never get over the loss of my son, I am more than grateful that God chose me to be his mother. I’m thankful I had the chance to feel him kick and move. I am grateful that I was able to talk, sing, and bond with him. Even if it was only in my belly, our connection is something I’ll always cherish. For that, I can’t thank God enough.

So today, on April 18th, Baby Boy’s original due date, I have to thank God for bringing me to a place where I can pray, smile and laugh again. Life, as I once knew it, may be quite different. However, I know God has a plan for my life, and I trust Him completely.

Thank you, Baby Boy, for making me a mother. And, although I don’t deserve it, thank you, God, for your endless grace, mercy, and protection.

As of Late | A lot has Changed

November 20, 2019 by Whitney Leave a Comment

A lot has changed since my last post. The biggest and most noticeable change? I’m pregnant! That’s right. Darrius and I are expecting our sweet bundle of joy in April 2020. God has been so good to us; we are incredibly grateful for this blessing. We decided to share the news via social media on our 10th dating anniversary, October 18th. So, of course, I had to spread the word here too!

Because I plan to document (some) this journey on the blog, I asked my Instagram followers if they had any pregnancy-related questions. I took the most asked questions and posted a brief “Pregnancy Q&A.” I also shared some of my beginning and current thoughts about being pregnant. Read more below!

PREGNANCY Q&A

1. What was your reaction when you found out? I was in shock, only because two weeks ago, the test I took was negative. I remember looking at the test, shaking my head, laughing hysterically, then crying hysterically. I Facetimed Darrius, and the service was terrible on his end. I could see him, but he couldn’t see me. Ha! I was crying and shouting, “Babe, I’m pregnant!” He, too, was in shock and just started laughing. Once I sent him a picture of the pregnancy test, he texted, “Wow.” Once I got myself together, a wave of emotions came over me – happiness, nervousness, fear, and, if I’m honest, disappointment. Although Darrius and I are very grown and know what it takes to make a baby, we weren’t “officially” trying or felt “ready.” We planned to start trying in December 2019. God had other plans. And now, several months later, I’m finally at peace with that.

2. Who did you tell first? My husband, of course. Then my younger sister, Taylor. I told her a few days after I took the test, and she was elated! She kept it a secret until Darrius, and I told my parents a few days later.

3. Did you have morning sickness? Yes. While I never threw up, thank God, I felt nauseous about every day (most of the day) during the 1st and early part of my 2nd trimester. I also experienced carsickness at the end of my 1st trimester.

4. Do you have any names picked out? We do! We’ve gone back and forth but narrowed it down to one girl and one boy’s name.

5. What has surprised you so far about pregnancy? The symptoms. Yes, I knew I’d experience pregnancy symptoms. But never did I imagine which ones and how intense. From the extreme exhaustion, sore tailbone, and excruciating nipple pain, I was NOT prepared! Thankfully, naps, certain prenatal yoga poses, and nipple cream has made those symptoms more bearable.

THE BEGINNING | Weeks 8-17

In the beginning, being pregnant was awful. I felt like crap; I barely ate, was extremely exhausted, and was on the verge of tears 24-7. I was also a nervous wreck because, around eight weeks, I was put on pelvic bed rest for a week due to overdoing it at work. I was terrified. I remember praying that everything would be OK. Thankfully, it was. My faith was definitely tested, and it wavered quite a bit. The baby’s heart rate went from 109 to 164 by our next appointment.

While I was extremely grateful to get over that hump, the symptoms (still) proceeded to kick my butt. Let’s just say weeks 9-12 were just flat-out rough. There were a lot of tears during those weeks, but I trudged through. Looking back, I know nothing, but God got me through. I remember telling my Mom that I didn’t enjoy being pregnant. I felt guilty about admitting that because saying it out loud made me feel ungrateful. My mother reassured me that it was OK to feel that way. She even told me that many women feel the same way.

It’s OK to be grateful and to feel depleted and defeated at the same time. You’re human.

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As I continued to pray and journal through the first trimester, I realized that just because I don’t like being pregnant doesn’t mean I’m not grateful for the blessing. I’m eternally grateful that God chose me to carry life, which I don’t take for granted. I just needed to be reminded that I’m allowed to feel human emotions, and two, carrying a baby ain’t easy. It’s mentally, physically, emotionally, and sometimes spiritually draining.

Smiling at 17 Weeks

CURRENTLY | 18 Weeks

Now that I’m almost 19 weeks and almost halfway through, I’m settling into my pregnancy. My second trimester has presented new symptoms, but I’m taking it all in stride. I’m moving my body more, (finally) getting better sleep, and tweaking my morning and afternoon routines. I’m also becoming more aware of when to take a break, ask for help, eat, say no, etc. The one thing I’m most excited about is feeling more connected to the baby. I talk to the baby constantly, sing to the baby in the morning, and we even listen to music together, thanks to the pregnancy headphones I ordered from Amazon.

As the holiday season quickly approaches, Darrius and I have decided to focus on getting our home organized and baby ready. Our home office will eventually become the baby’s room, so a few minor projects are lined up. Going from a family of 2 to a family of 3 excites us both, and I’m just really looking forward to being on this journey with him. I’m also grateful for my family and close friends who’ve kept me sane during this transitional period. It’s a lot to embrace, but I’m doing my best to take each day as it comes while remaining grateful.

Let the journey to parenthood begin…

Lifestyle | 5 Black Women Entrepreneurs to Support this Black History Month & Beyond, Part II

February 13, 2019 by Whitney 4 Comments

Last Wednesday, I introduced five Black women entrepreneurs who’re making strides in education, fashion, health & wellness, HR and fashion design. This week, I’m thrilled to highlight five more Black women entrepreneurs. These women are remarkable and they each deserve to be recognized and supported.

Lifestyle | How to Make Things Happen in Business, in Relationships & in Life in General

July 17, 2018 by Whitney 8 Comments

The older I get the more I realize that people are scared to make things happen. Whether it’s a business decision or a romantic one many people are paralyzed by either the fear of failure or the fear of success. I have been guilty of being fearful of both.

Some people want it to happen, some wish it would happen, others make it happen. ~ Michael Jordan

However, I’ve learned that in order to be successful in life I can’t afford to be afraid of the “what if’s.” I also can’t talk about making things happen more than actually putting in the work to make them happen. Read ahead for 6 things to keep in mind while making things happen in your business, relationships, and life in general.

1. Commit

First things first. In order for a business, a relationship or a marriage to succeed you have to be all in. Half committing won’t cut it. Period. Deciding to commit is both the hardest and most important part when it comes to making things happen.

Related: How to Choose a Word of the Year

2. Don’t Over Share

Whether it’s a new business idea or a relationship/or marriage, you don’t need to share everything with everybody. My advice is to find three people to share those intimate and specific details with. These people should be trustworthy, honest, and loyal. If you’re in a relationship or married, the first person in this trifecta should be easy. Your partner. When it comes to the other two, pray for discernment while seeking them out, then go with your gut.

Related: Life Lessons at 31

Black Dress: Marshall’s // Long Cardigan: Bobeau, Nordstrom Rack (same) // Glasses: Beauty Supply Sore

3. Track Your Progress

Create a Vision Board for your business, relationship/or marriage. Place the board somewhere you can see it, and keep track of your progress and accomplishments. For example, say you have images on your board that represent purchasing office space, traveling to Europe or owning a home. Once you’ve accomplished that goal remove those images, and store them in a place you can refer back to. Eventually, you will have an empty board. An empty Vision Board equals accomplished goals.

Related: Vision Board Do’s & Don’ts

4. Don’t be Too Hard on yourself

You will make mistakes. A business deal will fall through. An idea won’t work. Your relationship will hit a rough patch. You will go through difficult seasons in your marriage. It’s ok. Nothing and no one is perfect. Give yourself some grace. You’ve already made the decision to commit, so dig in your heals and push through.

Related: Forgiveness & Grace

Purse: Marc Jacobs, Nordstrom Rack (Similar) // Sneakers: Jessica Simpson, DSW (Similar) // Earrings: Nordstrom Rack (Similar)

5. Celebrate Your Success

Don’t be afraid to celebrate the good things that happen to you. The celebrations don’t have to be elaborate but then again, they can be. Afterall, you deserve it!

The more you praise and celebrate your life, the more there is in life to celebrate. ~ Oprah Winfrey

Related: 21 Things to do This Summer

6. REPEAT

So tell me, what are some things you’d like to see happen in your life? How are you making them happen? Let me know!

Thanks, as always, for reading and commenting and until next time, be blessed and stay safe.

Love & light…xo!

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Search Results for: home

Fruit Salad

Mini Charcuterie Board

Mediterranean Salad

Drink 1 gallon of H20 a day

Move My Body at Least 30 Minutes a Day

Schedule a Monthly Virtual Therapy Session

1. Make it Fun

2. Decide on a Theme

3. Make Your Board Visible

1. Morning Routine

2. Evening Routine

3. Health & Fitness

4. Home

“I depend on God alone; I put my hope in him. He alone protects and saves me.” – Psalm 62: 5-6

Related Post: 5 Black Women Entrepreneurs to Support, Part I

Some people want it to happen, some wish it would happen, others make it happen. ~ Michael Jordan

Related: How to Choose a Word of the Year

Related: Life Lessons at 31

Related: Vision Board Do’s & Don’ts

Related: Forgiveness & Grace

The more you praise and celebrate your life, the more there is in life to celebrate. ~ Oprah Winfrey

Related: 21 Things to do This Summer