How to Build the Perfect Salad

I love making a healthy salad for my lunch or dinner that’s packed with my 7 daily essential nutrients and pretty enough to look and eat.


I always make sure I have beautiful colors on my plate because most colorful veggies are full of vitamins and minerals.


Here’s a great infographic that shows you how to build the perfect salad in 5 simple steps to get your proteins, carbs, fiber, vitamins, minerals, water and healthy fats onto your plate.


Here are a few more salads I’ve made in my fit kitchen.


Become a Fitnomenal chef in your kitchen. Learn how to make the perfect salad, salad dressings and more in my upcoming Fitnomenal Cooking Classes with Chef Almetria.



Registration is now open! 2018 St. Jude 5k Walk/Run to End Childhood Cancer


Join Team Fitnomenal with Fit and Finally Free and St. Jude!

Calling all walkers, runners, and those who wish to walk, run or donate. It’s that time of year again. Registration is now open for the 2018 St. Jude 5k Walk/Run to End Childhood Cancer event that will be held on Saturday, September 22nd. I want you to join my personal team! The cost is only $10.00 for walkers and $20.00 for runners.

This year, I’m spearheading my own teams for September’s walk/run and December’s marathon in which you may register for any distance. I will let you know when the marathon’s registration will be opened.


Become a Fitnomenal Walker or Runner with me by joining my team(s) today. All fitness levels are welcomed. Remember no parent ever receives a bill while their child is being treated for cancer. Let’s do this for the kids! Don’t live here or can’t participate, you can always make a donation towards the goal. Thanks!

I’m a Fitnomenal Runner! Go Team Fitnomenal!

Donate or register/join my team by clicking on the links below. Please share this post.


Join my team:


Entrepreneur’s Roundtable Luncheon and Discussion with Carolyn Hardy


A few weeks ago, I gleaned knowledge and some business insight from a fellow Orange Mound Memphian and self made millionaire Carolyn Hardy at the Entrepreneur’s Roundtable Luncheon.

Here are a few tidbits I gathered if you’re in business:

1. Business is who knows you and who knows you favorably. Continue to network.

2. Be patiently aggressive. Haste makes waste. Follow your ideas and stay on top of it. Stay market sensitive.

3. Don’t leave dead bodies. What and how you say it matters. The CEO is the biggest salesperson in your company.

4. Life is not and never will be a fairy tale. Business requires a balanced life, team and goals. Entrepreneurs dislike negativity. Don’t interrupt positive vibes. Your significant other needs to be supportive of your business.

5. Know your worth and be comfortable in who you are. Know your business better than anyone else. What is the gold standard? Listen to your customers to see how you can improve your business.

6. Don’t allow excuses become your food to failure. You always have A,B,and C options. Plan A is optimal but Plan C will get you there.

7.Problems are opportunities that have yet been invented yet.

8. Destiny is not a matter of chance, but it’s a matter of choice.

9.The best friend you can have is the one who tells you the truth.

10. Don’t fall in love with your company. Your company should raise itself. Sometimes you’ve matured and can’t take your biz any further. Know when to bail out. Be truthful with yourself.

11. Know what your end game is in business.

12. Your network is your biggest ally. Pick up the phone. Make contact. You have to get pride out of the way. Use your resources.

13. The more bumps you have, the more successful you are in business. Look at the bumps as a positive.The gravity of your bump is up to you. Get pride out of the way. Keep moving forward.

14. As an entrepreneur you want to stay away from being normal.

15. There are 2 kinds of cycles. A cycle of poverty and a cycle of success. Which one are you going to buy into?

16. Business is about sacrifice. Stop giving excuses about not having enough time or money. Investing in your business is investing in yourself.

Happy Wednesday!


Buy the 365 Undated Lifestyle and Wellness Planner

IMG_20180130_075758_814Introducing Fit and Finally Free’s Embrace L.I.F.E. (living in freedom everyday) Lifestyle and Wellness day planner. It’s the perfect gift to give employees if your company has a corporate wellness program, for personal trainers to give to their clients, or for people who are juggling life and fitness.

I’ve developed a 365 day lifestyle and wellness planner designed to help people live in freedom everyday by mapping and designing their ideal life out on paper in the areas of work, social, health and spirituality.

It’s compact enough where you can jot down thoughts, ideas, workouts, grocery lists, business and social meetings, and get a little inspiration while on the go.

With it being undated, you can jump in at any time especially when life throws you unexpected curveballs.

Inside you will find:

•Daily and weekly focus
•Work calendar (schedule your appointments, meetings, events, meals and snacks)
•Inspirational quotes
•Health and wellness quotes
•Brainstorm Bubble to doodle and jot down daily thoughts and ideas
•Aha moments (what did you learn or what could you have done better?)
•Food and Fitness Forecast
•Grocery list (Helps with meal planning)
•Work and personal to do lists
•Blessing Box (Reflections…what are you grateful for?)
•Monthly Musings (Reflect upon your successes, setbacks, and the areas that need redefining so you can create a better strategy to meet your objectives for the following month.)
•Life’s Blueprint (a step by step goal setting and mind mapping model)

What are you “weigh” ting for? Live your best L.I.F.E. now. Purchase your planner today.


Beyond the Loss: Breaking the Stigma of Depression and Suicide Paperback


by Kellie Fitzgerald  (Author), Kimberly Bayne (Author), Jody Doty  (Author), Mary Kay Elsner (Author), Kathleen Grun McCarthy (Author), Susan Harlow Schott (Author), Almetria Turner (Author)Lisa Van Slyke (Author), Denise Wisdom (Author), Annette Rochelle Aben (Afterword), Renae Sauter (Afterword), Mary Canty Merrill Ph.D. (Foreword)


I lost my best guy friend to suicide in the middle of my weight loss journey. I wrote a small short story about our relationship and our last encounter.
This book is for anyone who has ever lost someone to suicide or who has ever considered suicide as an option for themselves. The intent is to start a conversation and break the stigma associated with mental illness.
The pain of losing a loved one is always deep…the pain of losing a loved one to suicide is so much deeper on so many levels.
These stories will touch you, let you know things will get better, and that you are not alone.
Purchase your copy today. Look under books and resources.

Mental Health First Aid Certification


My best guy friend committed suicide almost 7 years ago. Life really hasn’t been the same without him. I didn’t know the signs nor the symptoms at the time.

I wanted to be able to coach and help my clients, friends, family members or complete strangers whom might be experiencing a mental health problem or crisis. Learn how to offer and provide initial help and how to guide them towards appropriate treatment and support just in case I would ever had to encounter a similar situation like that again.

I achieved that a few weeks ago. I received my certification in Mental Health First Aid (depression, suicide, anxiety disorders, substance use, psychosis and eating disorders) as well as my certification in First Aid CPR/AED in December. I’m continuing my quest to be of service to others in helping them live, be well, fit and finally free.


Monday’s Motivation: Building your Dreams

IMG_20180122_100905_569.jpg“He who is best prepared can best serve his moment of inspiration.” Samuel Taylor Coleridge

Has 2018 gotten off to a shaky start? You can’t build a sturdy house without first having the right tools to lay a proper foundation.

When I envisioned my 2018 being the year in which I would thrive and go to new places, I knew I had to prepare for when I would receive moments of inspiration, areas of opportunities and for those days of self doubt. Yes, I have those days too.

I developed a personal power pack to use as my prayer and reference guide, for when i needed to sketch out ideas or have periods of creativity, and to help me with time management.

In my power pack I have the following items:

•365 days prayer devotional book
•The Prayer of Jabez for Women book
•Oh the Places You’ll Go by Dr. Seuss
•Oh the Places Pretty Girls Go AKA Passport Cover
•You have the potential to create beautiful things sketchpad
•Embrace your creativity pencil pouch •Embrace Life Lifestyle and Fitness Undated Day Planner (Available for purchase on my website @

As you can see, my toolbox is full. Do you have the right tools you’ll need to build and create a successful year?

Live and be well. Happy Monday!


Freedom Friday: Speak over your Life.

FB_IMG_1516378745174Freedom Friday: Speak over your Life

A few weeks ago, I asked the question what is the one word and/or proverb you wanted to speak over your life that would help change and shape the course of your life over the next 365 days. Last year, it was the Year of Yes and the Year of Strength which still holds true for me.

This year’s proverb comes from Dr. Seuss, “Oh, The Places You Will Go,” and my one word is “Thrive,” paired along with the following bible verses.

1 Chronicles 4:10
Jabez cried out to the God of Israel, “Oh, that you would bless me and enlarge my territory! Let your hand be with me, and keep me from harm so that I will be free from pain.” And God granted his request.

Proverbs 18:16
“A man’s gift maketh room for him, and bringeth him before great men.”

Proverbs 11:25
“A generous man will prosper; he who refreshes others will himself be refreshed.”

Proverbs 16:3
“Commit to the Lord whatever you do, and your plans will succeed.”

I look forward to all of the places I will go, the people whom I will get to meet, and the areas of opportunity and growth in which I will thrive.

So far, 2018 has gotten off to a great start. You have the power to speak it into existence. What do you have to say?

Live and be well. Happy Friday!

📸 Photo credit Marlon Gentry
Thanks for the beautiful mini photo shoot, the talk and your friendship. ❤


Easy at Home NO Gym Equipment Workout


Long day at work and don’t feel like going to the gym? Don’t have any weights or workout equipment at home? Don’t have a gym membership?

Here are some things around your house and in your pantry or fridge to help keep you in shape if you can’t make it to the gym or have a gym membership. No excuses right? Modify if needed and workout at your doctor’s discretion.

16 or 20oz filled water bottles
Half gallon milk
5lb bag of flour or sugar
Paper plates
Canned goods
Couch or chair
2 dish or hand towels


Sliding squat side lunge
Sliding side lunge
Sliding front pushup
Sliding knee tucks
Sliding rear lunge
Sliding side push up
Twisting knee tucks
Feet pikes
Mountain climbers
Plank with abductions
Rollup sit ups

Wall sits
Tricep pushups
Wall sits with leg extension

Tricep dips
Decline pushups
Knee ups
Raised leg sit ups
Chair squats
Knee tucks
Seated press ups

Reverse fly
Overhead Tricep extension

Side bends
Braced squat
Goblet squat
Split squat with lunge

Bicep curls
Overhead shoulder press
Front raises
Side raises
Chest fly
Overhead Tricep extension

There’s always the old faithful floor and cardio exercises we all know and love as well as other resources out there such as you tube, old exercise dvds, and exercise videos on demand you can use.

I hope this helps and will get you started as well as moving today. It’s time to get focused. Shed the weight and the excuses. You got this! Happy Thursday!


Loving Me 365 Heart Healthy Event with Whole Foods


February is Heart Health Month. Fit and Finally Free along with Whole Foods Germantown presents The Loving Me 365 Heart Healthy Event.

An event page will be created on facebook with more details coming soon. The American Heart Association will be our charity of choice for the month.

Please share this post and mark your calendars to attend. From the bottom of our HEARTS, we would LOVE to see you there. Let’s get heart healthy together! This is a FREE community event.

Live and Be Well.