Whitney Nic James

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Self Care | 7 Practical Ways to Deal with Stress

February 7, 2017 by Whitney 12 Comments

Do you often feel tired before the week even begins? Have you been experiencing insomnia or having disturbing dreams at night? Suffer from frequent headaches or stomach aches? According to the American Institute of Stress, these are common signs and symptoms of stress. A few years back, I suffered from severe migraines and debilitating stomach pain on and off for about 3-4 months. After trying to ignore/or live with the pain, I made an appointment with my doctor. Within a week I was seen, tests were run and eventually I was told these symptoms were due to stress.

Related: 11 Things to You Should Do Every Day

I wasn’t surprised, at all. Back then my life was a lot less organized than it is now and I was not making self-care a priority. I knew I had to make some lifestyle changes if I wanted to be healthier, so I started trying different ways to deal with my stress. Unfortunately, stress is inevitable, but it is something that can be managed. Here are 7 practical ways to deal with stress.

Ways to Deal with Stress

1. Express Gratitude | It sounds crazy, but expressing gratitude is a great way to get your mind off of the things you’re stressing about. If you’re busy counting your blessings, you don’t have much time to think and stress over the things you don’t have or can’t change. Try it.

2. Journaling | Sometimes all you need to do is put pen to paper and write whatever it is you’re feeling. Getting that stress out of your head and on paper is truly cathartic. Journaling also forces you to unplug from the world and focus on yourself. Lastly, keeping a journal allows you to reflect and look back at your patterns. This can be helpful when trying to pinpoint the cause of your stress.

7 Practical Ways to Deal with Stress #selfcare

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3. Social Media Detox | Social media is such a helpful and necessary tool, especially for brands, businesses, and entrepreneurs. However consuming too much social media content can become stressful. When you’re constantly bombarded with images, memes, video clips and tweets it can become overwhelming, thus causing your stress level to heighten. Taking time “off” from social media is one of the best ways to quiet the noise, de-stress and refocus. Trust me, you won’t miss much.

4. Listen to Music | Listening to music has always been my go-to whenever I’m stressed out. It’s a great escape, if only for a few moments. I actually have a “Chill Mode” playlist on iTunes, as well as Spotify. Some of the artists on the playlists include Ella Mai, Boney James, Mali Music, Kehlani and more. I also turn to one of my Spiritual playlists at times. If you’re looking for some songs to add to your playlist, check out mine below.

Looking for a smooth and relaxing playlist? Check out this one from @whitneynicjames! #wnjplaylist

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5. Learn to Relax | As I mentioned earlier, I have not always made self-care a priority. I think many of us believe the act of self-care is selfish when in actuality, self-care is extremely necessary. Studies have shown that self-care actually makes you more effective and energetic. Avoiding things that make you feel good can be damaging to your self-esteem and confidence. Plus in order to take care of and be there for those importation people in our lives, we have to take care of ourselves first.

Related: 11 Ways to Have a Better Day

6. Go to Bed | Getting enough sleep is probably one of the easiest ways to help keep your stress in check. Creating a nighttime routine and setting a bedtime for yourself is a great place to start. If you have an iPhone, I suggest trying the Bedtime Feature. You can set your bedtime and wake-up time for the week, as well as during the weekends. This feature lets you know 15-minutes before bedtime that it’s time to shut down. It even tells you how many hours you’ve slept.

7. See a Counselor or Therapist | If your stress is becoming too much to handle on your own, I definitely suggest finding a counselor or therapist to talk to. There is absolutely nothing wrong with seeing a counselor, therapist, or even a pastor/spiritual advisor. Sometimes we need an outside person to give a fresh perspective on what’s going on with us. I truly believe God gave certain people the knowledge and skills to help others navigate through tough times. I’ve gone to my pastor during stressful times more than once. Talking through my issues and getting sound advice on how to deal with certain situations helped tremendously. So the next time you’re feeling stressed and nothing else seems to be working, don’t be afraid to ask for help. After all, we’re not meant to do this thing called life alone.

So tell me, how do you deal with stress? Let me know!

Until next time, be blessed and stay safe…XO!

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Filed Under: Inspiration, Style Tagged With: healthy living, lifestyle, Stress

Lifestyle | 23 Songs You Need on Your Workout Playlist 

November 10, 2016 by Whitney 8 Comments

Earlier this summer I made the decision to take control of my health. I was fed up with feeling sluggish, sick of getting bi-weekly migraines and I was over having zero energy. So, from the beginning of July to the end of September I began walking at least 1 mile 5 times a week, weekends included. I worked my way up to almost 3 miles and incorporated frequent Nike+ Training workouts into my routine. My progress was slow and steady and I was beginning to notice subtle changes in the energy, as well as the shape of my body. Unfortunately “life happened”. I found myself unable to dedicate much time to consistently working out. Instead I focused my energy elsewhere for a few months. Although it was necessary for me to do so, I really missed working out.

You owe it to yourself to live a healthy and happy life! #selfcare

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Thankfully things have slowed down a bit, which means I can finally get back to my workout routine! I never thought I would miss working out. The feeling I get after I finish a 2 mile walk, as corny as it may sound, is amazing. I also feel a little pain and I’m usually exhausted, but finishing workout is an amazing feeling nonetheless. One thing that will definitely get me back on track is creating the perfect workout playlist. I cannot walk, run or do any type of exercise without good music. I usually separate my list into 3 parts – Warm Up, Workout & Cool Down. Different songs and tempos for each phase of my workout is a must. That said, here are 23 songs perfect for any workout playlist!

the-perfect-workout-soundtrack-2

23 songs you need on your workout playlist, ASAP. #wnjplaylist

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WARM UP

  1. Body Party | Ciara
  2. Be Alright | Arianna Grande
  3. Controlla | Drake

WORKOUT

  1. Sorry | Beyoncé
  2. Hello, Good Morning | Diddy – Dirty Money & T.I.
  3. Get Right | Jennifer Lopez
  4. Freedom | Beyoncé
  5. Go Get It | Mary, Mary
  6. Win Again | Nicki Minaj
  7. Get Your Money Up | Keri Hilson
  8. Alright | Kendrick Lamar
  9. Something New | Zendaya
  10. 24K Magic | Burno Mars
  11. Push It | Rick Ross
  12. Get it on the Floor | DMX
  13. Brighter Day | Kirk Franklin
  14. No Limit | Usher
  15. Crazy | Kehlani
  16. Champion | Nicki Minaj, Nas & Drake
  17. Say Yes | Michelle Williams, Beyoncé & Kely Rowland

COOL DOWN

  1. Phone Down | Erykah Badu
  2. I Bet | Ciara
  3. Hindsight | Pieces of a Dream

So tell me, do you like my workout playlist? What are some of your favorite songs form your workout playlist? Let me know! 

As you can probably tell, I like to listen to a little gospel during my workouts. I find that hearing an uplifting song throughout my workout really keeps me going. Ending with a smooth jazz song is also something that may seem a little different. Because I usually end my workouts with stretching, I think it’s a perfect choice! Be sure to let me know what kind of music you listen to during your workouts; I’m always up for adding more songs. Until next time, be blessed and stay safe…XO!

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Filed Under: Lifestyle, Style Tagged With: healthy living, music, workout

Lifestyle | My Cycle Survival Kit with Kotex

June 19, 2015 by Whitney 6 Comments

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #CycleSurvival #CollectiveBias


Let’s get a little personal, shall we? Ever since I was 11 years-old I’ve been a woman. Well, in the scientific sense of the word, it’s true. I was the only 5th grader with a purse full of feminine products. At the time, I thought it was the most dreadful thing EVER! As the years went on, preparing and carrying my feminine kit around was no big deal. But when I reached high school, things changed. My periods got worse, much heavier and I had a few embarrassing moments due to, well…”accidents”.

Once I entered my 20’s, it was almost unbearable. After several trips to the doctor, nights of moaning and curling up on the cold floor in a ball, rocking back and forth crying, I found out I suffered from extremely heavy periods and the doctor’s worried I’d have endometrioses. Thankfully, I didn’t and was finally able to get things under control, thanks to finally figuring out the right birth control method for my body. Now, my monthly cycle is a breeze and thanks to U by Kotex Curves® and U by Kotex® Lightdays Liners I don’t fear those accidents anymore!

Walgreens - Kotex

WNJ Blog - Kotex, Walgreens

Now that I’m surviving my cycle, I am beyond thrilled to have my life back. I always carry my feminine survival kit with me once a month; I even have one in my car and one at work. Being a woman is tough sometimes, but it’s also a blessing.  When it comes to our time of the month, U by Kotex Curves® and U by Kotex® Lightdays Liners are a must have. Adding them to my survival kit has been a lifesaver. I feel comfortable wearing them and the price (between $5.99 and $7.99) is very reasonable. I feel protected during the days leading up to my cycle, as well as those 2 or 3 days after. They’re lightweight, not bulky, and can fit in your purse with so much ease.

I believe that as women, we’re equipped with an undeniable amount of strength. We deal with and take on so much and we always have to be prepared. So what’s in my Survival Cycle Kit?

1. U by Kotex Curves® and U by Kotex® Lightdays Liners

2. Chocolate (preferably Goobers)

3. Water

4. Fashion Magazines

5. Pain Meds (to cure the stomach, back, and pelvis pain)

Kotex Survival Cycle  Kit

Kotex Survival Cycle  Kit


So tell me, what’s in your cycle survival kit? Have you tried the new U by Kotex Curves® and U by Kotex® Lightdays Liners? Let me know!

As always, thanks for reading. I hope you have a wonderful weekend and if you’re in need of a few items for your Survival Kit, feel free to use my references above! For more Cycle Survival inspiration, check here.  Until Monday, be blessed and stay safe…xo!

Filed Under: Inspiration, Lifestyle, Style Tagged With: healthy living, lifestyle, sponsored

Spiritual Wellness | How to Stay Inspired During a Tough Season

September 9, 2014 by Whitney 11 Comments

Have you ever wished for the seasons to change? One day you’re happy with the warm and sunny forecast and the next, you’re tired of the heat. You then find yourself wishing for fall to hurry up and get here. That kind of thinking is similar to the seasons in our lives. One day we’re happy with the way our lives are going. The next day we find ourselves in a tough situation and we start wishing and praying for a change. We’ve all been there and it’s natural. However, I believe wherever we are in our lives, we are to live in that moment. There’s obviously a reason we are where we are at this time. I call this thinking Living in Your Season. This is something I’m working on and understanding more as the days go by.

I’m pretty open with what’s going on in my life here on the blog, but I don’t talk about everything. I do however want to share something that you don’t know. I’ve been going through a tough season for the past few months and only my family (really) knows and understands the depth of it all. While I’m not gravely ill, my health hasn’t been 100% for some time now. Because of this, I’ve experienced an array of emotions – angry, sad, confused…just to name a few. I’ve watched the physical state of my body change and it hasn’t been pleasant. I’ve also watched my energy go from 10 to 0 and that has been the biggest downer for me. I’m usually an upbeat and energetic person. I have a pretty active lifestyle and I enjoy it. But nowadays my energy comes and goes so quickly. All this change is an unfortunate “female issue” (as they say) and to be frank, it sucks.

How to Stay Inspired During a Tough Season

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This season has been really hard, especially because I still have to go about my day to day life as if I’m “fine”. But recently, I’ve made the decision to live in this season. I’ve decided to take this time to devote myself to making a few necessary lifestyle changes. I pray daily and I always read some sort of devotional each morning, but I’m now taking the words and meditations to heart even more. I’m meditating on the words and repeating silent prayers throughout my day. I’ve gone from asking God, “why are you letting me go through this” to “what am I suppose to be learning from all this”. I’m opening myself up to receive whatever it is He’s trying to teach/tell me. I’m trusting that this season won’t last forever and that I will come out on the other side even better. What have I learned so far?

1. This too shall pass.

2. Pay attention to your body and its changes; you know your body better than anyone else.

4. Be proactive about your health.

5. Periodic life AND body cleanses and detoxes are necessary in order to live a healthy lifestyle .


Have you ever been through a tough season in your life? How did you get through it? Let me know!

In doing all of this, I’m realizing that what I’m going through won’t last forever. As long as I continue to take care of myself, physically, mentally and spiritually, I will be able to make it through anything. Until next time, I pray that you all stay blessed and stay safe…XO!

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Filed Under: Inspiration, Style, WNJ Inspires Tagged With: healthy living, inspiration

Spiritual Wellness | 7 Ways to Detox Your Life

July 29, 2014 by Whitney 9 Comments

I’m a firm believer that every now and then, detoxing your life (in some way) is necessary. It’s no surprise this topic has been on my mind for a while. Every year around this time, I find myself reflecting a bit more and focusing on positive change. As I approach 28, my goal is to continue living a happy and healthy life, as well as (gradually) adopting a more simple lifestyle. Detoxing your life is a sure way to ensure such lifestyle. Check out 7 easy ways to detox your life.

detox your life

Picture Source

1. Pray. Before I make any changes in my life, I pray about it. Praying for guidance and clarity while detoxing your life will help keep you on the right track during this process.

2. Clear out clutter. This is something I’m in the process of doing. From your closet to the kitchen cabinets to your garage – whatever you’re not using, throw it out! If it’s old clothes, donate them to the Goodwill or Salvation Army. If it’s canned food, donate to a food pantry. Junk in the garage? Call a junk trunk to come haul it out. Clear out the clutter and prepare for a fresh start.

3. Edit Your Surroundings – Sometimes the reason we’re stuck in neutral or even reverse is due to the company we keep. When you succeed, not everyone is happy about that. Be careful of the company you keep and be careful who you share things with. I’m a firm believer in energy and some people know how to suck all the good energy out of you. You do not need people like that rallying behind you. Pray for positive people to enter into your life and embrace their positive energy. Their way of thinking or habits may be a good influence on you. 

7 Ways to Detox Your Life #selfcare

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5. Unplug. Not having your cell phone within arms reach may cause some to go into a state of shock, I get it. But I believe it’s a necessary step if you’re trying to detox your life. Whatever picture you want to like, upload or retweet will be there tomorrow. Just take a break from the phone and social media for a while and enjoy your surroundings. Become more present and connected with the people around you like your spouse, family, and friends.

6. Keep it to yourself. What did we do before social media sharing? We kept things to ourselves and enjoyed life’s moments with those who were there with us.  If you really want to share certain moments, like vacations and special date nights, snap a pic and share it later. While you’re in the moment, be in that moment. Enjoy yourself and the people around you.

7. Move your body. Become more active by taking a walk, a jog, signing up for a yoga class…just something that gets you up and moving! Moving and doing certain activities gives you energy and makes you feel alive.


So tell me, what are some ways you detox your life? Let me know!

As always, thanks for reading. Your comments and feedback are awesome, so be sure to share your detox tips with me! 🙂 Until tomorrow, be blessed and stay safe!

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Filed Under: Healthy Living, Inspiration, Style, WNJ Inspires Tagged With: healthy living, inspiration

#WNJInspired | Being a Blogger, Feeling Burned Out and Saying No

June 17, 2014 by Whitney 13 Comments

Is it me or is there a “Feeling Burned Out” epidemic sweeping the nation? Every day I hear at least 3 people tell me that their exhausted, burned out or just plain tired of something. I know I’ve felt this way. There have been time when I literally felt like I was being pulled in a million different directions. I was constantly on edge, probably not a pleasure to be around, and extremely tired. I’ve even considered putting my blog on hold, more than once. Thankfully, I was able to get through these feelings and I was able to figure out what the root of the problem was. I was doing (way) too much. 

Doing too much is the quickest way to feel burned out. #wnjinspired

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Doing too much is the quickest way to start feeling burned out. As a blogger there are so many amazing opportunities that come your way, but do you have to take advantage every opprotunity? You may feel that in order to “get ahead” as a blogger it’s neccessary to jump at every opportunity. Even if you’re not a blogger, you’ve probably felt this way at some point. Well, I’m here to tell you that there is power in saying no. Granted, I don’t have hundreds of brands clamoring to work with me (yet), but there are still opportunities that I’m presented with on a semi-regular basis.

Nothing can hold you back from what God already has planned for you. #wnjinspired

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I’ve learned that saying no doesn’t make me a bad person. Saying no (to an opportunity) isn’t going to hold me back from what God already has planned for me. I may reach my goal later than I expected, but what God has for me is going to be for me. Period. Same goes for you.

saying no

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As a blogger, I suggest saying yes to the opportunities that match your brand and vision. Eliminate the opportunities that don’t speak to you, even if you see that other bloggers are doing it. If it’s not your wheelhouse, keep it moving. And truth be told, if you say no to something that could have propelled you, (and your blogging career) it’s going to come back around. Maybe not the same way as it was presented before, but it will come back. Like I said earlier, what God has for you is for you.


So tell me, are you feeling burned out or have you felt this way before? Do you believe there is power in saying no? Let me know!

As always, thanks for reading and commenting. Your feedback, emails and comments have really kept me going on days when I was feeling burned out. Until tomorrow, be blessed and stay safe…xo!

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Filed Under: Healthy Living, Inspiration Tagged With: blogging, healthy living, inspiration, life

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