Support System

It is very important to have a good support system when losing weight because you will have someone to cheer for you. We all need someone in our corner to tell us we can do it.  Having a support system in place will help you when things become difficult and you’re tempted to quit. A support system will help encourage you to stay on your diet and will praise you when you complete your workout sessions. It will also help you find healthier food choices and will be there to support you when you struggle. A good support system at home is crucial, because when two people agree to go on a diet together, that will encourage each to cook healthier foods, shop for healthier foods and remove temptation foods. While on the other hand, if the other partner is not on the diet, here are my tips for you to lose weight with no support system. Meal prep for the week, shop for your foods but buy healthier foods. Also, look on Pinterest for healthy easy recipes ideas or find ways to turn your unhealthy dishes to healthier ones. Another important tip would be to plan out your workouts for the week, whether at home or at the gym so when it’s time to work out there will be no problem. For example, one of my friends was on diet but her husband was not. The husband would eat regular fast foods daily, while my friend stayed on her diet in front of him. After a month the husband wanted to eat the same foods as his wife because he saw her progress and he was motivated to keep healthier as well.


MY Dinner Tonight

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t”. Air fryer video of my dinner. You can get the recipes on my blog, air fryer tilapia and sweet potatoes fries.!!  I hope you like the videos!!















Ingredients for Tilapia

2 tilapia fillets

Half piece yellow onion or red onion

Sprinkle the complete seasoning sazon and Sa-Son Accent original

½ ripe tomatoes

Half scallion cut in piece

Fresh dry tithes as much as you want to

½ cup distilled vinegar to wash tilapia


Breadcrumbs for Tilapia

½ cup of Japanese style Panko Bread crumbs plain

¼ cup of flour

1 tablespoon grated parmesan cheese

¼ cup egg whites or two eggs

1 teaspoon complete seasoning sazon

1 can of olive oil spray

  • Defrost the tilapia fillet
  • Put distilled vinegar in a bowl with tilapia to soak with cold water for 1-2 minutes
  • Rise the tilapia with cold water
  • Add the onion, tomatoes and scallions in the bowl with the tilapia. Sprinkle the complete seasoning sazon and sprinkle of Sa-Son accent original directly on the tilapia and dry tithes. Turn over the tilapia Sprinkle more the complete seasoning sazon and Sa-Son Accent original. Use a spoon to mix up the up seasoning on the tilapia.
  • Get three bowls , one for egg whites, flour and other bowel (combine bread crumbs, grated parmesan cheese and 1 teaspoon complete seasoning sazon)
  • Dip the tilapia in the flour first then egg white and bread crumb. Make sure both side of the tilapia is cover with bread crumbs mixture.
  • Repeat the steps until finished.
  • Bake the tilapia at 425 degrees for 20 minutes.
  • Air fryer, lightly spray with olive oil and set temperature to 400 degrees for 5 minutes. After 5 minutes, turn the fish over and lightly spray olive oil. Set temperature again to 5 minutes.
  • Serve the tilapia with your favorite sauce, veggies and rice. ENJOY!!


P.S I have made tilapia with and without bread crumbs in the air fryer and either way, it’s delicious.















My hiking adventure with my nurse friends.

On May 4, 2018, I met my coworkers in New Jersey for a hiking trip. The hiking trail was at State Line Lookout in Palisades Interstate Park. The hiking trail started on a flat and dirty surface. We started at the top and worked our way down. We started hiking down the white trails and I was nervous because I was scared of heights, plus this was my first hiking experience. The fact that I was wearing regular sneakers, instead of hiking boots added to my uneasiness. While we were going down the path, it started raining, so we had to be extra cautious so as not to fall. The next trail was full of steep climbs and descents on uneven rock steps. This made me fear for my safety because there were big rocks that we had to climb in order to complete the white trail. The trails are spottily marked, with some places very well marked, and others not so much. There are helpful posts with landmark distances periodically spaced between each trail.

I remembered my coworkers saying that they loved the saying on my tank top. It said “find your balance.” At this moment however, I felt off balance because although I was in good shape, this hiking trail was very difficult. I found myself holding onto the rocks for dear life as we jumped on top of other slippery, wet rocks. This place is beautiful, very high up. A slightly challenging hike, with scenic views. Lots of tree shade coverage. Nicely marked trail, not too crowded and just enough nature to feel the escape.

But all of this was nothing compared to the waterfall we saw when we reached the bottom of the trail. This waterfall was breathtaking. It was beautiful and peaceful at this place. My coworkers all gathered together and took pictures. Although the hiking was difficult, it was filled with beautiful and scenic views.  The night and day shift nurses worked together, helping each other over the high rocks. It was great teamwork, a bonding experience, plus a great full body workout. My fitbit recorded the hiking at 14,647 steps. I am very proud of my coworkers and myself, for completing this hiking trail and for them making their health a priority. I am happy I did not allow my feelings of fear to limit my potential. We started walking on the trail at 9A.M and stopped at about 12:30pm. The hike took 4 hours and totaled 5 miles.











Happy Nurses week guys!

After hiking !!


waterfall !!



we did it !!! I did it !!






Thank you 🙏🏾

hey it’s Keisha #nationaldayofprayer

“God has a purpose for your pain, a reason for your struggles And a reward for your faithfulness. Don’t give up!!”. Thank you for supporting my blog. I appreciate it ❤️.

I stepped out of my comfort zone with this blog by trusting God to Direct my steps. I believe I am more than a Nurse and I am destiny for greatness.

Tropical Kodiak Protein Pancake


½ cup Kodiak Cakes Power Cakes Protein Packed Buttermilk Flapjack and Waffle mix

1 Teaspoon of cinnamon

1 Teaspoon vanilla extract

½ cup of milk

1 egg beaten

½ teaspoon of nutmeg or sprinkle of fresh grated nutmeg

1 ripe yellow banana smash it or blender it

Sprinkle of salt

Sprinkle of sugar

Pam olive oil cooking spray

Puree for guava and strawberry

3 ripe guavas

3 big strawberries ripe

1 tablespoon honey

¼ cup of cold water

Blend with blender or ninja to puree mixture

In a large bowl add Kodiak Cakes Power Cakes Protein Packed Buttermilk, sprinkle of sugar, sprinkle of salt, cinnamon and nutmeg. Blend it all together. Make a hole in the center of the mixture add milk, and egg beat and vanilla extract. Mix the batter till its smooth then add ¼ cup or more puree of guava and strawberry mix make sure to mix well. Heat frying pan over medium heat, spray lightly with olive oil. Pour or scoop ¼ cup of the batter to the pan. When the edges are brown and small bubbles form in the center (pancake may take an extra 1- 2 minutes to cook because of the guava and strawberry. Flip it and cook the other side of the pancake. Use the leftover guava and strawberry puree as sauce and drizzle a little of pancake syrup over the guava and strawberry puree. It will taste delicious.


P.S try with guava and strawberry puree first then drizzle pancake syrup for a sweeter taste.

Puree for guava and strawberry











Enjoy !!  pancakes of 21G protein










What Is An Air Fryer?

1An air fryer is similar to a convection oven, because it allows the hot air to circulate around the foods at a high rate of speed. Cooking the foods at that high speed produces a crisp layer outside and keeps the food moist inside.

The Crux Air Fryer

  • Touch screen adjustment and digital temperature control for up 400 degrees.
  • Prevents overheating due to built in alarm and automatic shut down.
  • Uses little to no oil (Less calorie consumption)
  • Preset menu for everything from fries to steak.
  • Cooks foods quickly and evenly.

The foods that I cooked with my air fryer are tilapia, shrimp, chicken and salmon. I love to make veggies because my veggies come out crisp, crunchy and moist on the inside.

I am still testing out meats and I am looking forward to making desserts with my Crux Air Fryer too.

My Crux Air Fryer has a 2.5 l basket for frying. Crux offers others Air Fryers in several different sizes.

Ingredients for cooking veggies:

  • Celery 2, cut in pieces
  • Beets ½ cut in pieces
  • Carrots ½ slices in pieces
  • Yellow pepper ½ cut in pieces
  • sprinkle the complete seasoning sazon
  • Olive oil drizzle
  • Air fryer

Put all of the vegetables in a bowl and sprinkle Sazon seasoning and drizzle olive oil over the veggies. Use a big spoon to mix up the veggies with seasoning and oil. If you have an air fryer, add veggies directly to the pan and set it to 400 degrees. Cook for about 15-20 minutes. Check on it occasionally and shake it a couple of times to cook evenly. Cook longer for a crunchy taste.

P.S You can use any vegetables you like. Enjoy.

Ingredients for the Air Fryer Chicken  

  • Chicken (you cut the serving of chicken to use)
  • Half onion
  • 1 cloves Garlic crushed
  • Half tomatoes
  • Half fresh chopped scallion
  • Handful dry thyme sprigs (I normally buy fresh thyme, let it dry and then use it)
  • Sprinkle the complete seasoning sazon and Sa-Son Accent original
  • ½  fresh lime and ¼ cup distilled vinegar to rinse the chicken
  • 1 can of Pam olive cooking spray


First decided how much chicken you are going to prepare and cut up the chicken. After the chicken is cut put in bowl where you add ¼ cup distilled vinegar and cold water. Let chicken stay in the vinegar water for 3 minutes then rinse the chicken with cold water. Add the tomatoes, scallion, and thyme to chicken. Then Sprinkle the complete seasoning sazon and Sa-Son Accent original to front of the chicken. Use a spoon makes sure chicken well seasoning.  Turn chicken to the opposite side and Sprinkle more the complete seasoning sazon and Sa-Son Accent original. Make sure chicken is mixed well with seasoning, tomatoes, scallion and thymes.

Wash your hands, use a fork to add chicken to the air fryer. Spray the chicken with Pam olive oil. Set temperature at 400 degrees. Cook 15-30min. I normally add three pieces of chicken to the air fryer but it depends on the size of air fryer you have.

When the chicken has browned to your desired likeness, flip over to the other side.

You can tell your chicken is done by inserting a fork in the chicken and there is no more redness, or you can taste a piece right out of the air fryer. Careful, it will be hot! ENJOY!!






Enjoy Dinner !!!







What is holding you back?

The most common excuses I hear people make when it comes to not exercising are:

I am too tired.

I am cannot afford to workout.

I cannot awake up that early.

I cannot eat healthy.

I am too lazy.

I am too busy.

I am out of shape.

I cannot cook.

I cannot stop eating those particular foods that is causing my weight gain.

I am a mother.

I am too stressed out to workout.

Tomorrow I will work out.

I have no exercise equipment.

I travel a lot.

I don’t know how to start.

The weather sucks.

I am not motivated.

I have no time.

I am tired.

I am on my period.

I am too sick to workout.

I am cannot workout 3-4 days week.

I am too old to exercise.

My kids get in the way.

I am too fat.

I am having too much health problem such arthritis, back pain and asthma etc.

I am full time parent or full time student.

I am no time for myself.

I have no motivation.

I am not that disciplined.

I am cannot work out alone.

I am not motivated every day to work out and I have use some of the excuses mention above. I don’t allowed it limit my mind. As long as I continue to try to work out I know I am winning. Also, I don’t depend on motivation to help me to work out because it will eventually wear off. Motivation is what helps me start my weight loss journey but my habits will help me in the tough times. With my habit I form disciple and consistency to keep you going. I love what Bruce Lee said “If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.

Please look at the excuses I mention above and be honest with yourself, what is your excuse and or you going to let it define who are.  We can create new habits by trying to eat healthy by making small changes such as cut down junk food and cut down soda drinks. Also, try exercising by walking on treadmill for 30min, workout 20-30 daily but increase it gradual. If you fail at eating healthy or exercising and you are not losing weight, please try again because I believe you can do it. If you fail eight times, get back up the nine times because when each defeats we learn a lessons.

I remember when I was younger I read book called The Little Engine That Could. This book is about a train that breaks down. If has to deliver toys to boys and girls on the other side of the mountain. A little blue engine happens to come by and decides to try and help the big red engine over the mountain by pulling it over. It doesn’t believe it can pull it initially but with determination it overcomes its obstacles as it slowly pulls the toys and animals to the other side.

By making all those excuses we are limiting our self. We are telling ourselves that we cannot do it and eventually it becomes our way of life to limit our mind. If you want to breakaway free from your excuses, you have to step in the unknown. We don’t know our limits until we push you past them. If you can believe it, you achieve it. We need to do what The Little Engine That Could do which is stand up and face our fear by trying. If we can believe its truth there is nothing that we cannot do.

“I know for sure: your journey begins with a choice to get up, step out, and live fully.” The reason why I am smiling so big is because this outfit I am wearing I had it for years and I did not wear because of my weight gain. I am happy to see the pounds melting away again. I am happy to be where I am in my life because I am strong, I am child of God, I am a conqueror, I have confidence in myself and I feel pretty. Please check out my new blog post on what is holding you back. I hope it will motivate you to do the work in any areas of life you are struggling in. follow me on Instagram keisha199 for my daily meals ideas and motivation post. God bless You!!!


Is Your Mind Prepared To Lose Weight?

On the exterior surface is your body, You are overweight. You have health problems. You have a desire to change. The problem is your body is at 25 percent and want the change but your mind is at 5% or less. Your mind does not know how to commit to losing weight. You do not know what to do because this is all new to your mind. This is not the problem. The problem is our bodies want the changes but our mind does not know how to accomplish them. To accomplish this, we must change the way we think because our thoughts control our lives and our actions. People who are emotional eaters must ask themselves certain questions. The first is why am I eating this? Am I eating this because of stress, depression, joy or sadness? And how is this food going to make me feel afterward? Instead of emotional eating, we should tell our minds ‘let’s eat something healthy or go for walk.’ We should tell ourselves to workout or mediate’ because if we change these bad habits, overtime we will not use food to satisfy our emotional being.

When I was going through my struggles to lose the 30 pounds, I realized that it was not the exercise or the meals that had impacted my weight. It was my thinking. My mind was not ready to lose the weight. My mind was used to eating unhealthy food first and working out after. I made it a point to get my mind ready for the goal I wanted to accomplish. For instance, I would set goals for the week, such as planning out my workouts and planning out my meals. By setting small goals it gave my mind a starting point. When I did that, it gave my mind some direction to follow. But the weeks when I did nothing to help my weight loss, nothing happened.  I found myself going back to the unhealthy things. My mind had no direction, so nothing happened. The body follows what the mind tells it to do.

The best example of how to train your mind is removing the junk food and unhealthy foods in your house and replacing them with healthy foods. With the junk foods out of sight it is out of mind, a person is not going to think about eating or craving it. I believe we must train our mind. We must train our mind to lose weight. You’re mind is a muscle that you have to work on a daily basis to get stronger. A person has to take the negative thinking out of their mind and add positive one to have the change they desire.

Weight loss is 100 percent mental. If you can control your mind, you can be successful in the weight loss area as well as other areas of your life. Tell yourself ‘I don’t need that chocolate cake.’ Instead have an apple.  If you do this for couple of months and keep replacing the bad habits with good, you will be so surprised at what you accomplish. It’s been said that it takes 21 days to break a bad habit or create new habits. Please don’t be too hard on yourself because it takes time to train a mind to lose weight. Be patient with yourself and your progress. If you don’t think about eating healthy food or making healthy decisions then you’re never going to do that. It is what the mind thinks, that the body will follow.

We must train our mind to lose weight. For example, if you drink soda, replace the soda with water or seltzer, which has fewer calories. If you continue to replace the bad foods with healthy ones, eventually your mind will move naturally to a healthy way of thinking. I told my friends that I normally get up at 3pm if I work the night before to workout at home. They thought that I was crazy because I would have to work later that afternoon.  When I started that schedule, I was completely exhausted. There were days when nothing happened. I realized when I get up at 3pm, it’s my time to work on me and I love the feeling after a good workout. After many practices it’s etched in my mind to get up at 3pm each day to work out. It has become a terrific habit. The mind is a terrible thing to waste, so please train your mind to do something new today.
From January 15, 2018 to April 14, 2018 I took part in 80 Day Obsessions, a beach body workout. Here are my results…



Keisha’s Tuna Special

Keisha’s Tuna Special

Ingredients for veggies:

  • Celery 2 cut in pieces
  • Beets ½ cut in pieces
  • Carrots ½ slices in pieces
  • Yellow pepper ½ cut in pieces
  • 1 Garlic crushed
  • Onion  ½ cut into pieces
  • Sazon, season to taste
  • Olive oil 1 teaspoon
  • Air fryer or oven for baking

Put all of the vegetables in a bowl and sprinkle Sazon seasoning and drizzle olive oil over the veggies. Use a big spoon to mix up the veggies with seasoning and oil. If you have an air fryer, add veggies directly to the pan and set it to 400 degrees. Cook for about 15-20 minutes. Check on it occasionally and shake it a couple of times to cook evenly. Cook longer for a crunchy taste. If using an oven, add to baking dish, set the oven at 500 degrees and cook for about 30 minutes. Don’t forget to check on it. Turn it over a couple times to cook evenly and cook longer for a crunchy taste.

P.S you can always add other vegetables.

Ingredients for tuna :

  • 1 can Tuna
  • Sazon complete seasoning
  • 1 tablespoon of light mayonnaise
  • 1 slice of whole wheat or any bread toasted
  • Use little of  Organic coconut oil  add the toasted bread, if bread is too dry ( option)
  • Get a bowl and mix tuna, complete seasoning Sazon, and light mayonnaise.
  • On the toaster bread, put a good amount of Tuna and top with some veggies. ENJOY!!