I started my morning with a devotion that was all about GRACE.
It was such a wonderful reminder to extend grace to others in all circumstances, and in doing so, we actually experience more of God’s grace too.
After an early wakeup from Huddy, a great family workout, some breakfast, and bath time with my little guy, I’m loving the clear head and encouraged spirit God has given me to start this day. 🙏🏽
Let’s make today a wonderful day, shall we?
As you approach today, I encourage you to think about others FIRST. You never know what someone is going through, so how can you humble yourself and extend grace even if that is not your first inclination toward them or the situation? 💗💗 #givegrace #graceofgod

7 Things About Sweat That Will Surprise You

Contrary to what fitness Instagrammers would have us believe, sweat is not your fat crying or pain leaving your body. Sweat exists for two reasons: to regulate body temperature and to humiliate us on days we forget to wear deodorant.

Our optimum core temperature is around 98 degrees Fahrenheit. If our internal thermostat notes the metaphorical mercury rising, it’ll take steps to rectify that through perspiration. Cooling results when drops of sweat evaporate on the skin’s surface.

It’s this evaporation that enables our bodies to perform efficiently when the heat is on. It’s why, for instance, we don’t die in a sauna. It’s also why in humid climates, where moisture doesn’t evaporate so readily, we tend to sweat more and can dehydrate faster if we don’t refill our fluids and salts.

But that’s just scratching the armpit. Here are seven more facts you may not know about sweat.

1. There are Two Kinds of Sweat

Perspiration is produced by two types of glands: the eccrine (located all over the body) and the apocrine (located in the armpits, groin area, and scalp).

Sweat from eccrine glands is produced when you exercise, and it evaporates quickly to cool you down. It is secreted from your pores and is made up of water, salt and potassium.

Sweat from apocrine glands is secreted from hair follicles, contains fatty acids and proteins, and is associated with emotional sweating such as nerves, fear, excitement, and arousal. This is your sympathetic nervous system kicking in, activating your fight-or-flight response. It’s why you can get leaky armpits whenever you’re at a job interview or about to give a presentation.

2. Your Sweat Doesn’t Always Smell The Same

Because exercise and emotions produce sweat from two different glands, the stench from perspiration isn’t alway the same. All sweat is initially odorless, but emotional sweat is likely to smell worse.

Sweat itself doesn’t actually smell. The stench occurs when sweat doesn’t evaporate and mixes with the bacteria on your skin. When exercising, eccrine glands bring moisture to the skin’s surface, producing an an odorless fluid that’s mostly water. It evaporates quickly because it’s trying to cool you down.

But emotional sweat doesn’t have that same goal. Coming from the apocrine glands, it takes longer to evaporate, which means there’s more time for it to react with bacteria on your skin, and that’s what gives you an undesirable aroma.

7 Things About Sweat That Will Surprise You

3. We May Judge People Differently Depending on How They Sweat

According to a recent study, different types of sweat may affect the way we are perceived. In 2013, researchers found the odor caused by sweating in stressful situations elicited different social reactions than sweat from exercise.

Men perceived women as being less confident, less capable, and less trustworthy when they exuded odor due to stressful sweating, but not when they smelled the stench of exercise-induced sweat. However, women’s social judgments of men were unaffected by the testing.

4. Sweat Helps With Endurance

Without sweat, intense workouts would be over quickly. While sweating itself has no direct impact on fitness, by maintaining our core temperature, it allows us to keep going for longer.

“As body heat increases, there is a higher cost of energy and lower functionality. This impacts performance,” says Dan Plante, fitness director at Orangetheory Fitness. “Sweat’s ability to cool the body allows for adaptation. It leads to gains in training, including an increase in endurance.

5. Sweating Is a Sign of Good Conditioning

Next time you see someone creating personal reservoirs, don’t assume they’re out of shape. Their body is just doing its job. People who are better conditioned are usually better sweaters.

“They produce more sweat because their bodies have been trained to cool more efficiently,” Plante says. “Elite athletes may start sweating faster and at greater volumes.”

For example, while preparing for the 1984 Summer Games, U.S. Olympic runner Alberto Salazar recorded a sweat rate of 3.7 liters per hour. That’s more than the amount of water some people drink in an entire day.

7 Things About Sweat That Will Surprise You

6. More Sweat Doesn’t Mean You’re Burning More Calories

The more you sweat, the more calories you’re burning, right? Not really. Everybody sweats at different rates so while you may be drenched and your friend merely glowing, it doesn’t mean you’ve burned more calories—you’ve probably just got more sweat glands.

You’ll also find you’re sweatier when it’s humid as the moisture in the air means your sweat doesn’t evaporate as quickly from your skin, and that hampers your body’s built-in cooling system. You might be lighter on the scales after a particularly sweaty workout, but a lot of that is due to water loss rather than calorie burn.

7. Sweating Out The Toxins: Fact Or Fiction?

After an indulgent weekend, it’s nice to imagine that a strenuous hot yoga class can help us detox. But does it really? Interestingly, Plante says that sweat from the eccrine glands is 99 percent water. “You’ll have traces of minerals and lactic acid in sweat, but the majority is water.”

While this suggests that sweating might not be the answer to that full cleanse we crave, the scientific jury is very much still out. A 2010 study from the University of Alberta claimed that sweating helped to detoxify dangerous metals and petrochemicals within the body.

“Many toxic elements appeared to be preferentially excreted through sweat,” the authors claimed. “Presumably stored in tissues, some toxic elements readily identified in the perspiration of some participants were not found in their serum. Induced sweating appears to be a potential method for elimination of many toxic elements from the human body.”

*article courtesy of Beachbody Blog

Happy Valentine’s Day

Today is Valentine’s Day 💗
What are your thoughts on this holiday? I often think of it as a Hallmark holiday, but I do love all the pink and red hearts everywhere.
We don’t celebrate it huge in our family; maybe some flowers, a nice card, and maybe dinner out or cooked at home. It’s more about just spending time together than a big to-do.
But today, not everyone has a sweetheart or someone special in their life to celebrate with. Maybe you hate today. Maybe today makes you remember something or someone that breaks your heart. 💔
So, let’s not focus on “Valentine’s Day” today, ok? I’m deeming it as something else—SELF LOVE DAY. 💗
Today, I want you to remember a few things about YOU:
You are beautiful. Inside and out.
You are strong and capable.
You are worthy and good enough.
You don’t have to be anyone but yourself.
You are creative.
You have passion waiting to be unleashed.
You are LOVED.
We are constantly told we aren’t good enough, don’t have what it takes, can’t do this or that, will never be as good as so and so, and you know what? That’s just bull!
YOU ARE ENOUGH. Every day. Over and over again.
Stop trying to measure up to this untouchable “perfection” that doesn’t exist, and realize today that you are pretty great, beautiful, and confident.
Beauty lies within your heart, and darling, you’ve got that! 😘
I challenge you to think about two things you LOVE about yourself. Maybe it’s something physical. Maybe it’s emotional. Either way, step outside your bubble of perception about yourself, and find the greatness in YOU! This is something I’m having my accountability group do today and it’s amazing to celebrate the responses.


Chicken Tortilla Soup


Made up a quick batch of my homemade chicken tortilla soup tonight for a delicious meal for my boys and I!
It’s never disappoints! 🤗
Takes maybe 20 minutes total to prepare and just let it simmer until you’re ready to eat! 👍🏽
In the bottom of your soup pot, sauté 4 cloves of fresh garlic (onions too if you want) in olive oil. Once softened, add in your chicken broth.
Slowly begin to pour in your beans, tomatoes with the juice, and corn and begin bringing to a boil.
Season with salt and pepper to taste, 1 tsp cumin, 2 tsp chili powder, and 1 tsp of paprika. Squeeze in the juice of a fresh lime too!
On the side, heat up a bag of frozen brown rice and dice up the meat from a fresh rotisserie chicken. Once ready, stir into your soup.
Simmer all until well combined. Even toss in some fresh cilantro at the last minute for some good flavor!
Top with cheese, fresh avocado, and even a few tortilla chips! Enjoy!
Tag a friend and share this recipe with someone you think would like it!