Everyone Needs a Coach

I strongly believe that everyone needs a coach; someone who instructs, trains and directs you to achieve a specific goal. Coaches can come in many forms such as parents, athletic coaches, financial advisers, health coaches or spiritual leaders.
I can’t deny the enormous benefits I’ve received from having several coaches in my life. As an entrepreneur, our business coach has helped us navigate the ups and downs of business ownership. Our pastor, who is our spiritual coach teaches, encourages and guides us along our faith walk. As a Chiropractic Physician, I coach my patients along their health journey; not only helping them through their pain crisis, but also providing them with the tools they need to express optimal health.

Recently I decided to utilize the services of another coach, but first, here’s why. About 12 years ago I completed my first race; the Disney Marathon (26.2 miles). I literally went from couch to marathon with very little training. To make a long story short, I ran most of the race in excruciating pain.  (Notice the huge “ice pack” bulge on my right knee in the picture below.) The recovery was also long and brutal. After I foolishly signed up for and completed a half marathon (13.1) the next year, I made the decision that I didn’t like running. In fact, I stopped running completely.


Fast forward to 2012, three years after relocating to a new area, I decided to give running another shot. I joined two running clubs as a way to stay active and meet new people. Starting slowly with low mileage seemed to be a better fit for me. I eventually ran my first 5K. Since then, I’ve run a variety of races including 7 half marathons. Although over the years I’ve grown to enjoy running, one prevailing thought remained; I had no desire to ever run a marathon again…even after watching many of my friends train for and run their first marathon.

At the beginning of this year, however, I started thinking about the possibility of attempting the marathon distance again (long story). The thought persisted and I gradually convinced myself to take on the challenge. I registered for the Disney Marathon again…why Disney?… I have something to prove :-).  Plus I hope to replace the negative memories associated with my painful  first race with  more positive ones.


Having had success with coaches in other areas of my life, I knew that if I wanted to also succeed at training and completing a marathon, I needed a coach. I sought the services of Coach Tia from Training In Action. The experience so far has been nothing short of amazing. I’ve been running consistently under her guidance and direction since July. I decided that during this process, I was going to be coach-able. Although I understand the anatomy, bio-mechanics and physiology of the body, I also understood that I needed to rely on her experience and expertise regarding running (and boy! is she an experienced expert having run several marathons and over 100 half marathons!!). I decided beforehand that I was going to follow her recommendations and stick to the plan.

She’s challenged my perspective on what I thought I could or couldn’t do… It turns out, I could do ‘it’ . So far, I’ve met or exceeded most of the goals that she’s set for me and have been injury free throughout the process. In fact, I’ve run my fastest 3 miler, 5 miler and half marathon…ever.  Although I still have about a month before completing this marathon, I’m becoming more excited and confident with each passing week. Having the right coach does that for you. All of a sudden something that once seemed difficult or unattainable, now seems possible and within reach.

Coaches are experts in their field. They have a wealth of experience and knowledge; and more importantly, they desire to help you to succeed. Set your goal and get a coach to help you achieve it.

  • Be coach-able
  • Follow the plan
  • Be flexible and open to change

If you’re already living your dream, become a mentor to someone and coach them through to accomplishing their goal.

In what area have you utilized the services of a coach? What was your experience?

Top 5 DON’Ts When Applying for a New Job.

The foundation of every strong business is having the right team in place. We are constantly accepting job applications whether or not we’re actively hiring.  Often, as the demands of a growing business increase, staff sometimes rise to the occasion or burst at the seam and it becomes necessary to replace or hire additional personnel. Our quest (over the last year or so) to find additional awesome staff members have led me to write this post.

We’ve received several thousand applications…yes, I said thousands. After combing through hundreds of resumes, interviewing way too many candidates, I am gobsmacked by the level of incompetence and clue.less.ness that existed among some of the candidates. There are lots of folks who want to work….let me rephrase that….there are lots of folks who want a paycheck….work optional. It was difficult to only list 5, but I’ve put together my top 5 list of DON’Ts when applying for a new job ( from an employer’s perspective). Keep in mind, these are things I’ve actually encountered repeatedly.


1. DON’T submit  an outdated resume’. If your resume’s objective is to “utilize your skills to be the best big rig truck driver”, please don’t submit it to a job for a medical office assistant. Take the time to update your resume and make it relevant to the job for which you’re applying. Also- graduating from high school 35 years ago with honors…not relevant!

2. DON’T  include your lifetime worth of experiences and education on your resume. Resumes that are too wordy or too long often gets deleted or shredded. We review hundreds of resumes during the hiring process, if the first page fails to capture our attention, chances are page 2 or 3 won’t either. Try to keep it to one page.

3. DON’T begin your cover letter stating “I had seen your ad on ___.” Need I say more? Grammar matters. Next!

5. If you’re fortunate enough to be called in for an interview, during the interview, DON’T berate or tongue-lash your former employer. It doesn’t bode well for you. It immediately casts an unfavorable shadow as to your proclivity for negativity… It’s not a good first impression.

4. If your potential boss says to you “Do you have a felony charge on your background?” DON’T lie about it. Be honest! Chances are, they already have the results of your background check and are giving you the opportunity to come clean.

Here’s a bonus one… 6. If your felony sentencing hearing is 2 months out, DON’T bother applying or interviewing for the job in the first place. True story!

Do relax, smile and be yourself. Having a good work ethic, great personality and teachable attitude often supersedes experience. I could have easily made this my top 30 list fo Do’s and Don’ts. This process is always an eye opener.

I’m curious to know: if you’re a hiring manager, do you have any DON’Ts to add to this list?Also, if you’re looking for a job, do you tailor  your resume to fit the position your applying for or do you send a blanket resume to any available job?

Mother Of An Angel

The celebration of Mother’s day is usually a wonderful occasion. This year, it happens to fall on the day after my wedding anniversary, just like it did on my actual wedding day. At our wedding reception in 2005, we honored my mom, my mother-in-law and also the first lady of our church, who we affectionately referred to as our “first mother” kinda like the first lady with a twist. Almost two years after our wedding, I also became a mother, making this time of year even more special and memorable for me. The following year was the last year that I was able to celebrate mother’s day with my mom. She died in December of 2008.

Mom and wed dayCollage

Since then, Mother’s Day has never been quite the same. In fact, this time of year has been very bitter sweet. I feel so blessed that I have a wonderful husband who I’ve grown to love more and more with each passing year. Celebrating our anniversary during this time definitely helps to ease the longing I feel for her. Having our amazingly loving children shower me with Mother’s Day wishes, love and kind deeds make my heart swell with joy. But while I celebrate and cherish the wonderful memories of my mother, sometimes a part of me is burdened with a feeling of emptiness and a yearning desire for her.

Yesterday was one of those days. I sat almost in tears feeling sad because I missed her. Right in the middle of my despair, my mind recalled a conversation I had just a week ago with a friend who lost her daughter. I see her from time to time and have heard her story about losing her daughter to cancer. But this particular day was a very difficult one for her. She was sobbing.  As I listened to her, I felt such sorrow and compassion and remembered a few other friends who’ve lost a child.  Then she said through her tears “I don’t even know what to call myself. People ask me do I have children and I don’t know what to say. Am I even a mother anymore?” I couldn’t begin to imaging the pain that she was feeling, but  I remembered a term that I’ve heard another mom who lost her child use and I said to her ” Of course you’re  still a mother, you’re now a mother of an angel”. She paused for a second as she wiped her tears and looked up at me. She said (somberly) ” Hmm…I’ve never thought of it like that… Thank you…thank you so much.”

Recalling this interaction in the middle of me feeling down actually comforted me also. It shifted my thoughts on the mother’s out there who won’t get a call, a card or a facebook shout out this weekend. I pray that they will also find comfort and peace during this season.

Happy Mothers Day

Happy Mother’s Day to ALL the mothers, soon to be mothers, mothers in memory and MOTHERS OF AN ANGEL.

Waiting for perfect conditions?

thunderstorm clouds If the clouds are full, they pour out rain upon the earth; and whether a tree falls toward the south or toward the north, wherever the tree falls, there it lies. He who watches the wind will not sow and he who looks at the clouds will not reap. Just as you do not know the path of the wind and how bones are formed in the womb of the pregnant woman, so you do not know the activity of God who makes all things.… Eccl. 11:3-5

A few months ago, a new patient came into our office. She was the type of person who researched our office in advanced, was familiar with the services we offered and read every page on our website. While reading our website, she came across the link to my blog.  (Yes, this blog). She admitted that she clicked on the link with much anticipation and excitement only to be very disappointed when she noticed that it was outdated and not current. I hadn’t posted all year. Funny enough, I had forgotten that the blog link was buried somewhere in one of my business website pages.

Although things have been extremely busy, one of my primary reason for not blogging is because I’m no longer able to keep up with a consistent posting schedule and engage with other blogs the way I want to. And because I’m a closet perfectionist, a part of me would rather not blog at all than do it half way. I’ve recently, however, come to the conclusion that if I waited for ideal blogging circumstances, I probably would not publish another post. Ever.

So I decided that I’ll no longer wait for perfect conditions to post. I’m abandoning the schedules, the pressure to be consistent, the worries about blog traffic, comments and even perfect content. There may never be ideal blogging conditions for me. Instead, I’ll just post when I’m compelled to do so or have something I’d like to share. I consider this as my little piece of “real estate” on the internet and I enjoy posting from time to time.

If you’ve been waiting for the perfect condition, time or opportunity to do something that is important to you, I’d like to encourage you to do it now… Instead of waiting for the perfect moment, make this moment perfect by taking the first steps to accomplish what ever it is that you want to.

What should you be doing that you’re putting off until conditions are perfect? How realistic are your expectations?


When are you at your best?

I love the beginning of the New Year. Despite my short lived post Christmas blues, the new year typically brings about a renewed sense of purpose and passion. For me, it’s a time to reflect on the goals and plans made last year and evaluate whether or not they were accomplished. More important than the progress made is the process involved.

For example, one of my goals last year was to take our business to the next level. Although we experienced record growth (progress), the process involved left me extremely fatigue and weary. As the demand for my time increased, I began sacrificing more and more of my personal “me” time. Soon I was depleted. The result was a stress-induced health scare which set me back a few months.

give best.be best

With the stress of running a business, caring for children and meeting everyday demands, it was sometimes easy to give so much more than I received. But this experience is a constant reminder that in order to GIVE my best, I have to BE my best.

I am my best when:

  • I spend time in prayer and devotion
  • I run with my running group weekly/exercise
  • I eat relatively clean
  • I get biweekly alone time (to get a massage/pedi-mani/ shopping/ bookstore etc.)

When I am CONSISTENTLY my best, I able to be a better employer, wife, mother, sister and friend. No doubt it takes commitment and hard work to achieve goals, but as you make plans and set goals this year, please remember that it’s important to always invest in yourself first. Invest the time needed to make sure that you are functioning at your best. It’s just not worth the sacrifice to your spiritual, physical, emotional or mental well being.

  1. Have you ever put yourself last in order to achieve your goals?
  2. How do you invest in yourself? When are you at your best?

Lazy and Loving it. Oh, and Happy New Year!

What was supposed to be a few weeks blogging break turned into almost a year off…10 months,10 days to be exact. I can’t believe this is the last day of 2014… better late than never…

Although this year turned out to be a whirlwind of activities and demands, I’m grateful for the journey and the lessons that I’ve learned along the way, and there have been many. But I’m especially grateful for the few days during the last week that I was able to slow down, relax and enjoy precious moments with my family and myself. (Ok so that last part didn’t sound right but I enjoy my own company, alone time.)

The entire year has been filled with tight schedules, rigorous routines and a stringent structure. So having a few lazy days were extremely gratifying; and boy did I take full advantage of being lazy. I lounged around, spent moments baking cookies, lounged with the kids and hubby while watching Christmas movies and lounged while watching them at the park. Did I mention just lounging?

sleepy-tiger resize

I had a chance to read a few blogs and even write this post. I’m reminded how much I miss occupying this space in blog land. I definitely plan on visiting much more frequently in 2015.

I’m also using this opportunity to wish everyone a Blessed and Prosperous New Year. With the office closed for the weekend, I plan on enjoying a few more lounging, lazy days as I ring in the new year.

May God bless you exceedingly, abundantly above all you may ask or think…__——–_——Ephesians 3:20


  • Did you have any lazy days over the holidays? How did you spend it?


Action Expresses Priorities …blogging break

Last week I took an unplanned bogging break; not because I was jaded or tired of blogging, but because life happened. Every now and then while going through our daily routine, our highs and lows, ins and outs of living, something out of the ordinary comes along and forces us to rethink and re-evaluate our priorities.

I’ve noticed that as I continued to add more and more to my “to do” list, some of the things that are most important to me were getting less of my attention…for example, the amount of time I spent in my daily devotion (a major priority) decreased as the time I engaged in reading, commenting and blogging increased. Also the time I spent studying and researching in order to stay on the cutting edge of my profession also diminished as the fatigue from doing so much and spreading myself so thinly was amplified.


It’s sometimes difficult to find the right balance because the thing(s) we spend the most time doing or thinking about becomes our priority. Recently, an “out of the ordinary” occurrence came along in the form of a business opportunity. An opportunity that with laser focus, exponential hard work and even greater sacrifice, will be able to take our business to a whole new level (something that will definitely be high on our priority list).

While my husband and I were making plans, formulating and preparing our mindset to take on this potentially life changing endeavor, yet another event occurred, this time in the form of a car accident. It served as a conspicuous reminder that my priorities had shifted and it was time to properly reorder them. Although the shock and soreness of the accident is to wearing off, the subtleties of what’s most important to me in life remain very present. Having a successful business is important, but my top priority is to seek God first…(I believe everything else will fall into place). But for the Grace of God, that accident could have ended or altered our lives in such a drastic way where nothing else mattered.

blogging break

Blogging remains such a wonderful outlet for me. I love sharing, reading, commenting and connecting with so many of you. I enjoy learning about (or from) your experiences. But as much as I enjoy blogging, at this juncture in my life, it cannot be a priority. I’m not ready to give up on it though, but my posting schedule will be significantly abbreviated. I’ll be working on my life’s vision and will check in from time to time. I will continue to read your blogs and engage as much as I can. I’ll also be hanging out on Facebook and Twitter. Please feel free to follow and keep in touch with me there. It’s time for my actions to express my priorities.

  • Are you spending most of your time on what is truly most important to you?
  • Have your priorities shifted
  • Do your actions express your priorities?


Throwback Thursday: They grow so fast

Happy Thursday! This month has been a whirl wind so far. Rarely do I make plans and a whole new set of plans crop up everyday. This had been one of those months. Instead of stressing about it, I’ve decided to just go with the flow and (try to) maintain an attitude of gratitude. In all of the unexpected details that have surfaced, I remember the many blessings that God has given me.

After a long and exhausting day, way past my bedtime, I grabbed my laptop and while looking for a document, came across the following video. It made me smile and tear up at the same time. This little misses, age 3 in the video will be 7 next week. Oh how I the time has flown. I don’t even remember what I was looking for. All of a sudden, it wasn’t so important…and I was reminded how quickly our children grow up.

For Throwback Thursday, I’m throwing back a few short years to share my baby girl’s favorite Barney song.

  • When was the last time you smiled and cried at the same time?
  • Have you had subtle reminders of the importance of family?
  • Do you miss the early years of your children (if you have) or do you prefer the adult child stage?


Ragnar Keys. Teamwork makes the dream work

As you all know (because I’ve been talking about it forever), I along with 11 other team mates, (all members of the group Black Girls Run!) completed the Ragnar Relay in Key West last weekend. There is so much to share, but I don’t want to do multiple post, so I’ll try to summarize it here.

The basics:

We were a 12 member team who took turns running 198 miles, relay style from Miami to Key West. Each runner ran a set amount of miles, then tagged the next runner and so on. We ran 3 different legs each. We were divided in two vans based on the legs we’d be running. We also had an additional non running driver for each van. Runners 1-6 were in van 1, runners 7-12 were in van 2. I was runner 11.

Ragnar team H&S

This was our very first Ragnar experience so we were pretty green. The race started in waves and we had the earliest start time possible…  the 5 am start. After a safety briefing, we cheered as runner 1 took off, then our van drove ahead to meet them at the exchange area where van 2 would take over.

My first leg:

After waiting for runners 1-10 to finish, by the time my turn came to run my first leg, it was 2 o’clock in the afternoon. My first leg was labeled “Hard 5.9 miles”. I blogged about kicking butt at Ragnar… Well, I’d have you know that the only butt kicked was mine. That distance is usually a piece of cake for me, but not at Ragnar. It was about 90 degrees, but it felt like 110. My run started on a gravel road…very difficult for me to run fast. I felt every rock and stone under my feet. I’m used to running in the Florida heat, but this was different. There was absolutely no shade. The sun was giving me such a beat down, I was begging for mercy. ( A week later and I’m still sporting my Ragnar tan lines :) . I quickly depleted my hand-held hydration. It was brutal and I was mentally unprepared for it.The team met me at 3.5 miles to give me water…I scarfed down half the bottle and poured the rest on my head. It felt like I’d been running for 20 miles.

Ragnar exchange 1 Collage

When a team member is out running, the rest of the team offers van support along the way by giving hydration, a cool towel, energy supplements etc. So there’s basically no rest for the runners on or off the pavement.

Ragnar highlightsCollage

Every one pretty much had a death match with the heat.  Some of my team mates ran in the Everglades, in the dust, near the swamps, with the snakes and gators, during the wee hours of the night…

My second leg was an easy 2.9 miles. It was a welcomed one. It was supposed to be during the dark early morning hours, but because the team fell behind with such a difficult first leg, it pushed my run to the break of dawn. Hallelujah. The sun was just coming up and it was a tad bit cooler. I was able to keep with my expected pace and ran this leg with no issues… Soon it was van 1’s turn again.

A highlight:

While van 1 ran, van 2 had an opportunity to “rest”. We headed to a high school gymnasium (a rest area designated by the race directors). We were able to pay $3.00 to shower in a filthy, nasty bathroom with weak water pressure and barely any warm water. It was the best $3.00 I spent in a long time :) .

Finally, it was time for us to finish our final 6 legs (about 19 miles)…which would have been perfect except (because of the unexpected delays) we had to rush to beat the 8:00pm finish line cut off. Now it wasn’t about making a certain time, it was about avoiding disqualification. By this time, we’d covered a total of about 180 miles. Extremely tired and delirious, we had to give it all we had to finish on time.

All Heart.

This was one example were the spirit of our team shone through. One of our runner was injured. She had already completed over 16 miles in excruciating pain and her final leg was less than 2 miles. The way the team stepped up was amazing. One teammate ran her leg, while another runner gave up her own easy leg and took a harder leg so that the driver…can you believe it? Our driver stepped up and ran a leg.

My final and fastest leg:

I still had another 3.5 miles to go, over a bridge with no van support. After 36 hours of extreme fatigue and little food, I ran my third and fastest leg. It took everything we had, but we did it. We left it all on the pavement and reunited with the entire team to cross the finish line together.

Teamwork really made this dream work. 

Ragnar offical finish pic edited

This was my experience in a nut shell. It was an amazing experience with an incredible group of women and an awesome team captain. Initially I vowed never to do it again, but after getting a good night’s rest, I’m thinking about ways to better prepare for the next one.

  • Have you ever or would you ever run a Ragnar Relay?
  • Would you pay $3.00 to shower?
  • What was your most difficult endurance experience?

Four Categories of Valentine Folks

So since tomorrow is Valentine’s Day, Just thought I’d have a little fun. I’ve noticed that there are at least four categories of people on Valentine’s Day. There may be more, but these are the ones I’ve noticed. I’ve added some fun facts, but the pictures basically summarizes the categories…

1. The Men Folks

  • 73% of people who buy flowers for Valentine’s Day are men, while only 27 percent are women.
  • Men buy the majority of the millions of boxes of candy and bouquets of flowers given on Valentine’s Day.
  • On average, men spend $130 each on candy, cards, jewelry, flowers and dates.Women spend only about half that amount.


  • More than 36 million heart-shaped boxes of chocolate are sold each year for Valentine’s Day.
  • Enough candy hearts to stretch from Rome, Italy to Valentine, Arizona 20 times and back again will be produced this year.
  • “According to the Greeting Card Association, 190 million Valentine’s Day cards are exchanged annually, making Valentine’s Day the second most popular greeting card–giving occasion, after Christmas.”

2. The Single Folks. Are you single? Awesome! There are so many pros…

single on Valentines

  • There are 119 single men (never married, widowed or divorced) in their 20’s for every 100 single women of the same age…Imagine that. (Of course the numbers change as the age increases and when you break it down by ethnicity.)
  • Over two million marriages occur in the United States every year…that’s more than 6,000 a day!

3. The “Oh no he didn’t!” Folks These folks EXPECTS to be wined and dined and no excuses are acceptable… “Honey, you are right. Your hug, kiss and excuse was more romantic than roses, chocolate and a necklace, said no woman, Ever.”

excuse on valentine


4. The “Who Cares!” Folks Personally, I think I fall into this category. I could care less. I love being married to my hubs. We celebrate so many things in February and year round that whether or not he acknowledges Valentines Day doesn’t matter to me. ( Although I can’t remember the last time he didn’t do something special for Valentine’s Day)

valentines dont care

  • What category do you fall into?
  • Do you have something special planned?
  • How do you respond if he or she doesn’t remember it’s Valentines?