Raising The Bar



I’ve never done strength training in my life. Never worked out with weights. Even when I hit the gym I go straight to the treadmill and only the treadmill. It’s my comfort zone! So when my trainer Alphonso Hopson suggested I work out with weights for strength training I have to admit I was petrified! I decided to give it a try – because the definition of insanity is to continue to do the same things over and over and expect different results – and I wanted different results.

I want to be toned but I made it abundantly clear to him that I was not interested in being muscular. I’m a girly girl, I like my curves, the softness of my body and also… hubby said that was in the marriage agreement (go figure).

Strength training is incredibly hard. I hate pain.. and.. its painful! I hate being sore for days (my word of the year is SOAR not SORE dammit) and you are sore for days after a good strength training. But strength training is more than physical. It takes mental strength and determination to get through it. I literally have to focus on the task at hand and only that. The resistance is incredible and I have to pray for S.O.A.R – Strength Over All Resistance.  Sometimes I have to shut everything out and focus on the W.I.N –   What’s Important Now – to get through it. What’s Important Now is to get through each set, get strong, mentally, physically, emotionally…

I’m Raising The Bar on myself…

Deep Breath… Hands UP!!!!


NOTE: Tank top gifted by my wonderful cousin Alicia Welcome after I posted it in a previous blog – thanks Cuz. Love You

No Script Life!





A friend said to me today… “man, the thing about your life is you have no script, you do whatever brings you joy in the moment” I like it! I’m going to take that! I live a NO SCRIPT LIFE.

I could possibly have breakfast for dinner, turn around in rush hour traffic home and go watch a sunset on the beach, spend the day working out of my she shed instead of the office, put an overnight bag in my car and drive until I don’t want to  anymore and stop wherever I am and spend the night,  dance in the rain, take off my shoes and walk barefoot outside to touch the earth.



Last week alone I left for a dinner date and end up at a reggae concert, visited a thanksgiving chapel in the middle of a busy downtown city, went to a lantern festival, rode a vintage train, went to rodeo, danced with fairies under a rainbow (courtesy of the lighting and my phone I guess), left to go to the bank to make a deposit and end up checking out a art display at the local theatre and left my desk for lunch and end up in a salt cave.



It is in these moments that I live my best life! I’m a Virgo , I am OCD, structure is a part of who I am. I walk around moving objects into “rightful places” and have a to do list and agenda for EVERYTHING under the sun but it is these mindful moments to live outside my box that brings me the greatest joy.

Do something NO SCRIPT today! Comment below and tell me about it!

The Four Agreements – Especially Number Two



Have you every found yourself having the most perfect day, I mean everything flows wonderfully and all is in synch with The Universe but then you can’t help but feel like you’re waiting for  the other shoe to drop? And even when it doesn’t, you find yourself creating your own chaos and drama so you can have something to say “See? Nothing every goes perfectly wonderful!” Sometimes we just have to catch ourselves slipping, get out of our heads, and stop ourselves from stealing our own Joy.

The Four Agreements is a book I have literally bought dozens of times. There are dozens of people with this book on their shelves gifted by Stacy Lee-Williams. My very own copy is probably the most doggy eared, highlighted, underlined book I own and I still go back to it at least 2-3 times a year. It’s a game changer.

The Four Agreements really consist of 16 words! Yes, 16 words that can change your life.

Be Impeccable With Your Word

Don’t Take Anything Personally

Don’t Make Assumptions

Always Do Your Best

These 16 incredible words, if you stay conscious and present to live by them can change your life forever. Staying conscious and present is hard though. We sometimes let our trauma becomes our drama and the ego takes over and before you know it, you’re spinning out of control. My personal favorite of these agreements and the one I have the hardest time with is agreement number 2. “Don’t Take Anything Personal”

This happened to me the other day. I woke up predawn – a time of day that I love because its still quiet and I can hear the birds waking up and singing their morning songs, I meditated, did a sunrise yoga set, went down to the garage and got a quick burn in and I did a load of laundry while I  swept up the house, dust the mats and open the windows – all things I love. I went to work and put in a productive few hours, went to The Salt Cave for a salt therapy session they were running a special on (and had the entire cave to myself) and still got off before the rush hour traffic to a smooth ride home.  I had a beautiful afternoon until I found a trivial annoyance to get me so upset that I discounted the entire day and got so into my ego and feelings I was angry. Let me just say, I created this trivial annoyance, that I was annoyed at and got so caught up in my emotions about.

Then I caught myself, I actually took a moment, got present and caught myself. We can’t change the past, we may not even be able to control our triggers but we can get present, take a look at it and choose how to react. My anger that day was an epic fail – on my part – to myself – I failed myself, however acknowledging, owning it and working to be better is  growth. Don’t let your trauma be your drama. Don’t give up on yourself and please don’t continue to live in your box. On the other side of it, beyond the comfort zone, beyond the uncomfortable place of admitting you are wrong and working to be better is such peace and joy and self love. I am grateful for the wisdom to know the difference.four_agreements


Plant Based… Mostly…


My parents were Catholics. This meant that even though I wasn’t really raised in the catholic church, I attended and some things stick, like the rosary and observing Lent. Definition of Lent. : the 40 weekdays from Ash Wednesday to Easter observed by the Roman Catholic, Eastern, and some Protestant churches as a period of penitence and fasting.  Lent for me is observed more as a tradition than for a religious purpose  but each year I find myself “giving up” something.

When we were younger, my sisters and I would fast from sun up to sun down for lent (well, basically 6am to 6pm) but as the years go by and our body changed and medical conditions etc. long fasting periods was nixed and now we just give up a “vice” or two. It’s usually, sugar, carbs, meat, coffee (I’m sensing a pattern here of food being our vices) and for me social media, where I sometimes live (but that’s a whole other blog post)

This year, I decided to go plant-based… mostly… occasionally, I would have diary – this is usually eggs, creamers for my coffee or protein shakes. Sometimes seafood, but for the most part I decided to give up meats, most processed carbs and processed sugar.  This of course was a challenge for me because as many of you know, growing up in Caribbean households, carbs was the staple of EVERY meal! And sugar an addiction.  But I am determined to give it a try.


As we approach the final days of lent, here is what I’ve learned happened to my body with this change….

  • I’ve released about 13 pounds.  I’ve been working out consistently for the past 4-5 months or so and eating pretty clean, but the weight was coming off stingily… ounces at a time, for weeks at a time but in the past month and a half, I’ve seen a significant move on the scale. Plant based must have boosted my metabolism because the scale definitely shows it.
  • I get less “brain fog” and fatigue. I am much clearer about my thoughts, decisions and goals. I will say meditation each day helps with this also. I am definitely better at handling my emotions and communicating my likes and dislikes clearly.
  • I make less mucus – icky subject I know but this was something that happened a lot with me and I was constantly clearing my throat. As I read on this, it seems like this comes from the consumption of dairy and gluten so I will definitely be making sure to have less of that even after lent ends.
  • My skin is clearer and cleaner. As someone who suffered with acne and eczema my entire life, I can definitely see a significant change in my skin (I did have a microblading treatment done and has been using the recommended cleaner and toner too so I’m sure this is also a part of it)
  • I know this may be TMI for some of you but I feel like it’s important to note. I’ve also seen a significant change in my monthly cycle. Typically I would have two very bad days of back pain, cramping and a flow so severe I can barely get out of bed. I am happy to report that this was not the case for this last cycle.

Plant Based…Mostly… is hard.  I pass the BBQ truck on the corner of the street I live on and still want to run over there when I get a whiff of the smell. Jerk Chicken and Oxtails make me salivary. Publix Subs can break a weak person’s will.  I’m not sure if I can continue plant-based… mostly… forever, but what I know for sure is I will never consume carbs, dairy and even meat to the extent that I did before. As I sit here snacking on shredded carrots…


Transparency – I’m terrified



In the spirit of full transparency (as this blog is my share space and I promised to be truthful and transparent on the subjects I write about no matter how much it makes me cringe), and also for you all to hold me fiercely accountable, I am stating this out loud to the universe…

I am six pounds  away from the first weight release goal I set for myself in 2019!

This is by no means the goal I’ve set for myself forever,  but to accomplish hard things, I break them up into smaller doable packages and right now I’m six pounds away from my the first weight release goal I set for myself in 2019– which is to get back to ONEderland (defined as anything under 200 pounds).

Now let me tell you why I’m writing this specific blog. I don’t want to admit it and I don’t know why I do it and I am not sure how to change it yet (first step is admitting right?) but I Self-Sabotage. The how’s and why’s will have to be a whole other blog, maybe after therapy.

Psychology Today online says about self sabotage: Behavior is said to be self-sabotaging when it creates problems in our life and interferes with long-standing goals. Among the most common self-sabotaging behaviors are procrastination, self-medication with drugs or alcohol, comfort eating, and forms of self-injury such as cutting. These acts may seem helpful in the moment, but they ultimately undermine us, especially when we engage in them repeatedly.

As I grow and try to master areas of my life, this has become clear to me. I self sabotage! I work hard, get extremely close to my goals and then… stop. I know it’s not fear of failure, I’ve done that too many times to be scared, so, fear of success maybe? Anyway, this blog is not to explore the Self Sabotage but to find the Strength Over All Resistance to get pass it.

About 7 years ago when my MD told me I was dangerously close to being put on diabetic medication and I started this weight release journey my goal was to get to 175 pounds.  I got down to 181 and started regaining. About 3 years ago, after working a high stress job and trying to get a business off the ground, I resorted to old behaviors  and I was back over 200 pounds. Determined to do something about it,  I joined a diabetic health group and started following the plan to eat well and move more, well, I got down to 202 and quit the group.

Needless to say, by the time I got off my couch to do something about it last summer I was 20 pounds heavier than I am today,  and today… I am six pounds away from my first weight release goal I set for myself in 2019!


I am terrified!

I am terrified because even after all the hard work I’ve put in over months and months of lacing up and training even when I don’t want to, after all the 10 day challenges and 30 day challenges and butting heads with the trainer but doing it anyway. After all the cut backs on meat and processed sugar and processed carbs and e after following a pretty rigid plant based eating style for lent, this evening I found myself staring at the bowl of pasta I made for the hubby and son contemplating if I wanted a plate!  While making myself a black bean burger for dinner I find myself thinking… “maybe this time I’ll have the bun” . A glass of wine is calling my name at almost midnight on a Wednesday night and the sugar craving is on fleek (which I want to blame on PMS). All the while, the back of my head a little voice is saying,  “go ahead, you can have it, you’re not really far away from goal, make it up tomorrow”. But I know this song and dance already and I want to sit this one out – as much as I love music and dance I need your help holding me accountable because… I’m six pounds  away from my first weight release goal I set for myself in 2019 and this time… I need to SOAR.

Strength Over All Resistance

Do you have Self Sabotaging Behavior and don’t mind sharing? Lets chat. Comment below.

Yoga Mat – This song deserves a blog post

On The Mat
Yoga Mat, On The Floor, It’s More Than That, It’s A Metaphor


Daily ritual, sweep the whole room
Feng Shui, all things in order
Keep it simple, open up a window
Let the light and the fresh breeze in the temple
Morning yoga, proper posture
Sun salutation, realign the chakras
Keep stretching, deep breaths
Release tension, release stress
Stay on purpose, maintain balance
Nobody’s perfect, the path is the practice
Good habits, zen focus
Remain present in each moment
The yoga mat, on the floor
It’s more than that, it’s a metaphor
Soldiers orders are in a war
A living chant, a growing plant
The craftwork of the Buddhist hands
The overcoming of circumstance
The everflowing eternal dance
A strong spirit, a free thought
An open mind, a loving heart
Approach others with compassion
A simple truth, wise actions
Stay humble, continue learning
It’s not the destination, it’s the journey
Welcome courage, stay grounded
See all sides, be well rounded
The yoga mat, on the floor
It’s more than that, it’s a metaphor
Don’t need a lot, just enough
Do more with less, get better results
Embrace change, because things must
Its universal, in all circles
It resonates in all cultures
We have vice, we have virtue
Yin and yang, and vice versa
The seed that grows is the one you nurture
Each posture needs silent structure
The physical, the spiritual
The maintenance, the ritual
The meditation, the power mantra
The affirmation in the subconscious
The mastery of emotion
Like a dolphin, at one with the ocean
Ride the waves, let them pass
The yoga mat, on the floor…
It’s more than that, it’s a metaphor





Healing With Heat – FAR Infared Sauna



I’ve been exploring. Not only with travel, but this year, I’ve been trying new things especially as it relates to wellness and self care. I’ve been working out with weights when previously I was a “just walk” person. I’ve started to practice more yoga, experimenting with different types of meditation, tried dermaplaning (essentially a blade to the face) and every time the Salt Cave has a special on one of their …. I try it… So far I’ve done the salt therapy, the crystal therapy and now today I am going to try FAR Infared Sauna.
What I’ve read so far about FAR Infared Sauna makes me excited to try it. The Salt Cave website touts the sauna as: “Detox, weight loss, pain relief, blood purification.
Infrared sauna benefits are tremendous. Some of the health benefits include detoxification, relaxation, weight loss, lowering blood pressure, pain relief, and blood purification. Detox from our Sunlighten Sauna is 7 to 10 times greater than a conventional sauna…  In our Sunlighten Sauna, the average person sweats out 20% toxins and 80% water! In a conventional sauna the average person sweats out 3% toxins and 97% water. Studies have shown a 30 minute far infrared sauna session can burn up to 200-600 calories. Heating of muscles with far infrared produces an increased blood flow level similar to that seen during exercise. Body temperature elevation also produces an increase in blood flow. Infrared heat assists in resolution of inflammatory infiltrates, edema and exudates. The increased peripheral circulation provides the transport needed to help evacuate the edema which can help end inflammation, decrease pain and help speed healing. Also beneficial with the treatment of chronic fatigue syndrome or Fibromyalgia.”

Yes I’m ready to try this so I called and booked myself an appointment. Upon entering the room with the sauna I was given a towel and a massive jug of water and told… you can go in with your clothes if you want but some people just opt for naked. You are the only one in here and won’t be disturbed. Naked it is…. well… I do have a towel (thankfully I keep a beach bag in my car at all times).  The sauna was set for 60 minutes and the temperature read 144 degrees. I stepped in….


10 minutes in I started to feel toasty… ok this is not so bad right? 20 minutes… I’m having hurricane Irma (no electricity in 100 degree weather for 10 days) flashbacks. At about 30 minutes in I’m wondering if I could possibly bake and around the 40 minute mark I’m guzzling water like… can someone get a heat stroke in a sauna…. around 45 minutes though… with sweat dripping off my body to the point that I’m glowing I start to doze off, yes in the heat, thinking… detoxification. As I entered into a meditative state I started a self-made mantra. Detox all negative energy, detox all anger and resentments, detox all unforgiveness, detox the jealousy, drama and chaos, detox all childhood traumas… detox detox detox…. I looked up and had 5 minutes to go with a temperature of 151 degrees. I’m tempted to jump out but since this one hour session cost more than I make in an hour, I am determined to get my money’s worth (well… I did pay 1/2 price so technically that’s not true)


I felt refreshed, purified, a better me… in this one session. I’m thinking… can I convince the hubby we need one of these at The Sunshine House? Where would it go? In his garage that I’ve already stolen and converted into a gym? In the backyard next to the She Shed I had to have? By the front door next to the custom stained glass sideline I insisted on? Maybe in the middle of the living room next to the massive   teddy bear?

Sigh… I guess I will have to be contented with 1/2 off days at Salt Cave for now…..



Universoul – I am home wherever I am

I have a Universal Soul. I am Universoul.


I want to go to India, and China, and Africa and Ireland! Land of my ancestors! I was born in Guyana, the only English speaking country in South America (Latin America). As a result of that, Guyana is typically considered “Caribbean”. My mother is of East Indian descent (Ranchurejee) and my father is Irish (D’Arcy) Chinese (Lee) and Black/African (Sadly, I have no African last name. I think for most people of African descent we’ve lost our last name) Not lost…. stolen.

Let’s take a moment here to honor all the ancestors who lost their lives, identity and dignity but pressed on to make us being here possible.

What that makes me is Guyanese, South American, Caribbean. Indian, Chinese. Irish, Black… I could go on and on with the cultures and races but basically, I am a child of this Earth. Far and near. In some ways all of these places feel like “home”. I long to connect. Belong.

My friend Kadine asked me the other day: Where do I find home? And I replied: “As an Earth sign, home for me is nature… it’s walking barefoot in the grass and watching the trees sway in the breeze… it’s observing cloud patterns, the brilliant colors of sunrises and sunsets, birds singing and sunlight on flowers.” All of this is true. Mother Earth is a beautiful vast place. I have wanderlust. I long to travel roads I’ve never been on and see people I’ve never met.

Home: noun

The place where one lives permanently, especially as a member of a family or household

I suppose in the real context of the word. Home is The Sunshine House. The Sunshine House is my sanctuary. It’s the place I currently and for the past decade or so,  called home. It’s a personalized outer version of what my soul looks like.” The Sunshine House – Where Joy Resides”, me being joy of course is has been a haven and home for many of friends and family. What The Sunshine House really is though is “home base”.

Home base:  noun.

A place from which operations and activities are carried out; headquarters.

Yes, The Sunshine House is definitey homebase and no matter where in the world I travel to, its always joyful to come home to The Sunshine House. I love it but I know without a shadow of a doubt, if I lost it all tomorrow, I can find home wherever I ended up.

sunshine house

I know it sounds cliché but:

I am home wherever I am.

Grace & Gratitude

Gratitude Is A Must! Grace I’m still working on…

grace and gratitude.png

Today starts the FREE 21 day meditation experience from Deepak Chopra and Oprah Winfrey called…  Manifesting Grace through Gratitude.

I’ve been utilizing Oprah & Deepak’s meditation experiences for years. I use to only do them when it was free but I’ve since bought a few and rely on them heavily when I need to center myself.

I Give Thanks EVERYDAY, ALL DAY. Grace, however, has several definitions but the one I struggle with the most is… there is grace when you forgive someone else or show mercy. I struggle with letting go… of anything that personally affects me. I stay in my story, going over it over and over in my head, playing out all the scenarios, exploring all the options and the whys. I say all the time, there’s an unbirthed lawyer in me, I always want the who, what, when, where, whys.

In mediation this morning, and after a discussion last night with a friend about spinning my wheels going over the same thing for years, I realized, the hardest person for me to forgive or show mercy is myself. I blame others but secretly, I feel like the failure most of the time, wondering where I went wrong, what I could have done differently, why am I the way I am?

Today, I am making a conscious effort to extend Grace in all aspects of my life to myself and to everyone I can.  Grace is the amount of light in our souls” – Pope Francis. Can my soul be glowing then?


Join the meditation experience here.



Our centering thought for today is:
When I am grateful, I find my grace.

S.O.A.R. (Sore) Today, Strong Tomorrow

S.O.A.R (Sore)Today Strong Tomorrow.



Checking out some fitness bloggers and one was wearing this tank that said SORE TODAY, STRONG TOMORROW! I love it, especially given the fact that all my muscles are on fire at the moment. I touched my shin by accident and almost past out at the pain that I felt. Thank God for massages!

The message is great tho, especially as it fit  in with my Word Of The Year SOAR (Strength Over All Resistance)

Strength Over All Resistance Today, Strong Tomorrow! While I get my a$$ Up and go hit the trail for a walk even tho I don’t wanna.

BTW: If any of you wanna bless me with the tank (if anybody even reads my blog) I’m dropping a link….

Happy Sunday!

Sore Today Strong Tomorrow Tank
Sore Today Strong Tomorrow Tank