April 5, 2020

Get Fat!

Posted in health and wellness tagged , , , , , , , , , at 10:50 am by Broken & Brave

No one wants to be fat, but what are fats and why does our body actually need it?

Fats are organic molecules. They are comprised of hydrogen joined together into long groupings called hydrocarbons. How these chains combine and interact determines the type of fat they are. A fatty acid is a simple unit of fat.

Types of fats include:

SATURATED (solid or semi solid at room temperature)


•Animal fat

•Tropical oils like coconut oil

UNSATURATED (liquid at room temperature)


•olive oil











But let’s focus on essential fatty acids (Omega 3, 6, and 9).

Fat in the diet has a few major roles:

1. Provides energy.

2. Make and balance hormones .

3. Formation of cell membranes .

4. Forms brain and nervous system .

5. Transports fat-soluble vitamins.

6. Provides a few fatty acids we cannot make on our own.

-Linoleic Acid (omega-6) and Linolenic Acid (omega-3)

Do you take Omega Fatty acids?

Here are some benefits;

🐠supports normal blood flow

🐠helps regulate blood pressure

🐠excellent for neuropathic support (brain food!)

🐠recommended for pregnant & nursing women to prevent birth defects and maximize fetal brain development.

Research shows DHA and EPA will help maximize IQ potential!

I took it with all my babies and they all take it now!

Omega fatty acids also aid in healthy weight management and will assist the bodies ability to reduce cholesterol.

So what are you waiting for? This is a simple way to improve your health and be good to your heart. Having a balance of these essential fatty acids in our diet is critical for overall quality of health. So let’s get some fat! And don’t believe the myth that eating fat will make you fat. It’s all about balance.

Advocare is certified mercury free, which is important. Not all omega supplements are. Try it! Here’s a link so you can read about it. If you order I do receive commission as I am a believer, user and affiliate.

So thank you!💚

Eat well, live strong!



*I am not a doctor and do not make any medical claims in compliance with the FDA.

April 1, 2020

Rest & Digest

Posted in health and wellness tagged , , , , , , , , , at 4:34 pm by Broken & Brave

Rest & Digest

When we have too much norepinephrine in our system we are in “fight or flight” mode. This neurotransmitter inhibits digestion. Our gut needs to be at rest to digest.
In this time of extended stress and uncertainty another way you can boost your immune system is to actively focus on relaxation before eating.

Currently, with this quarantine and the corona virus (COVID-19), we are all a little bit in a state of perpetual flight or fight.

Try not to stress eat

Instead, take some deep breathes before engaging in food. This action of purposeful breathing will help release a variety of neurotransmitters that create a calm and relaxed gut. Rest and digest. This is important. The more relaxed your GI is the more nutrition you will absorb from your food, the more your immune system will be strong and powerful.

Breath slowly.
Take some deep breathes.
Think of something pleasant.
Relax yourself.
Enjoy your meal.

Immune Strong we can beat this Coronavirus.

**Taking probiotics will also help gut biome.

Hope this is helpful! And most of all, remain positive. Your mind is powerful. Teach it to obey you! ~Nicole

(I have a strong background in nutrition and human physiology; BS in Human Development  and practice as a Certified Fitness Trainer and Nutrition Coach)

October 22, 2019

Notes from Joe. . .

Posted in Inspirational, leadership, true story tagged , , , , , , , , , , at 4:07 am by Broken & Brave

How bad do you want it?

Tap into your inner awesome. There is much great within you. The people who truly love and believe in you can see all the extraordinary you truly are right here right now, as is. But the deepest lovers of your soul will help you up and over to the land that flows with milk and honey. So keep going and keep growing! You’re not done yet!

How bad do you want it?


Click the link for a quick list of bullet points on how to succeed and overcome.⬇️⬇️⬇️


June 5, 2019


Posted in health and wellness tagged , , , , , , , at 7:05 am by Broken & Brave

“Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.’” Mark 12:30


Read your Bible, scriptures, every day—even if it’s only a verse! Just start with something. It’s like a morsel of Food that goes down good and you will develop an appetite for more.

Express your heart to God. That’s all prayer really is…a conversation with the best ear ever. Tell him your heart, really cut loose and be free with it. He is guaranteed to never judge you! You will find it to be exhilarating and liberating. . . The freshest air you could ever breathe.

Set your mind on things above. Worship when you become tempted to worry.

When we look at troubles and complications of life too much we are tempted to worry, get stressed and overwhelmed at times. Just look at how much money people spend on headache medications, anti-depressants, sleep aids and counseling or message therapy! I am not condemning these things, they are merely evidence of the intensity of society and the responsibility demands placed upon the minds and hearts of humanity. So how do we cope? How to we maintain a posture of peace? How do we hold strong in the fiercest of storms? When turmoil is imminent and cumbersome all around, how do we hold our ground? And for sure how do we do it while being still and resting? Let’s begin by trying to wrap our mind around this. . .

Begin practicing a posture of meditation before God. Find a quiet space that brings you some tranquility. It doesn’t have to be fancy. It can be the bathroom if that’s the only space you can get alone. Then just be still. Take a few deep breathes and worship. I try to be an early riser just so I can enjoy the absolute quiet of my home while the rest are still asleep.

Trust Abba Father, the Great I Am, the Ancient of Days, Majestic One, King of kings—some of the names attributed to an All Knowing Maker!

If He knows all, sees all, controls all of eternity at his fingertips, he can handle what ever your life holds.

Trust him.

It’s hard to explain how to trust him, but if you practice the acronym for rest I just prescribed it will work itself like medicine in your soul. It will nourish and deliver the contentment of a well balanced and delicious meal and it will cut through all your troubles like some well sharpened sheers. Just as you get better at anything with practice, the same is true for trusting.

Prayer for Your Day:

“Thank you, Lord, that you are sharp and skillful and able to handle my every care. You are worthy of my adoration and so I offer it to you. Take it with my gratitude and help me trust you when I want to worry. Guide my day and help my heart and soul to hear what you would desire to say. I need you more. Amen”

Have the kind of day today that causes your heart to rest easy and your face to wear a smile so pleasing. ~Nicole


May 2, 2019

Willing To Be Well

Posted in Inspirational, true story tagged , , , , , , , , , , , , at 6:36 am by Broken & Brave

You must have a willingness for wellness…

It is but too true, we are what we eat. We are what we eat, but not just the food we eat.

Our eyes are truly the window to the soul. That is why I’m such a big believer in looking people in the eyes. The eyes can tell me a lot about people’s hearts. An element of discernment I most admire. Not creepily looking people in the eyes, but when speaking to people, eye contact. It not only shows others you appreciate and acknowledge their presence, they have your attention, but it also communicates they have value. It does something else to—it says a lot about you.

I understand that in certain cultures it’s not polite to look others in the eyes. Especially women to men. So be aware and gracious in this. There will be times when looking people in the eye is not healthy—you must discern the above prescribed. But looking people in the face is marvelous act of humility and grace.

“Do the deeds of love for Him, to Him, following His steps…” ~Edward B. Pusey

Wellness is so much more than what you put in your body nutritionally. It is also what you allow your eyes and ears to feast on. What are you looking at? What are you watching on television, is it fruitful? What are you listening to, is it edifying?

Wellness is how we treat our bodies as a whole. Mind. Body. Soul—it is all connected.

For example, here is a common scenario for many…

You hear something or something is shared with you. You did not hear this for yourself, second hand of course, you didn’t hear it with your own ears. You believe what you have heard as though it were gospel truth. That’s not healthy.

About one or two weeks ago I had a woman I don’t know at my church come up to me and be friendly, and not meaning anything at all, I do not believe she was malicious with intent, she asked me a question about myself and my family. I was sort of shocked with what she asked. I immediately corrected her impression, telling her the answer, then I asked her why she thought this? She began to tell me of the person who told her (thank goodness she did not name names, I don’t want to know)–so she thought it was true. I’m not going to lie and say my feelings weren’t a little hurt. It was kind of ridiculous to me what she said, it wasn’t mean, but ridiculous. And she just gullibly believed it because well, if someone said it it must be true, right? This is why I have always been a huge believer in going to the source. If something seems off or your not sure, press forward and validate it by asking just as this woman did. Though I didn’t care for what she said I appreciated that she asked me about it.

You are what you eat so be careful what you receive—it may not be absolute truth (even if it comes from the mouth of someone you trust or love).

Here’s another plausible scenario–

Let’s say you hear something or see something that bothers you. Maybe you struggle with envy or covetousness and you see someone else with something really nice and you get yourself in a tailspin or pity party. You then decide to remedy your emotions by comforting yourself with some food. No condemnation here, many, many people do this. This is about teaching, not judging. Next thing you know, you feel bad because of what you were already feeling, but then you also feel bad for what you just ate!

Your wellness is all connected, so be careful what you see…be careful what you hear or listen to…and be careful what you ingest.

What we ingest on any level (mind•body•soul) has the ability to affect how we think and how we live.

“To know Christ is the way to grow in holiness. Christianity is not a religion of rules. It is a religion of Divine Example.”

~George Hodges

Treat yourself right. You are amazing! God designed you with tenderness as His intent. The world maybe has given that tenderness some rough edges, but just like the edge of the oar, you were made to cut through the waters with strength and softness. You’ve been designed to go places and God desires you happy, healthy and whole. In you He sees His complete work. Nothing left for you to learn or for you to grow in. You have already “arrived” successful and thriving. Now we enjoy the pleasure of walking out this glorious destiny by design—one day at a time.

Resist being too hard on yourself as you resist being too hard on others as well.

There is balance in living.

Your life is worth giving.

Receive all the spoils of heaven and God gives to you.

I hope my pen has encouraged you like water to a thirsty soul,

like sunshine on a clouded day, like nourishment to hungry flesh, and like a river whose waters rush with elegance to the Source of all of Life.

We are the Bride of Christ—

Let us, together, dress for the occasion.



“He who says he abides in Him ought himself also to walk just as He walked.” 1 John 2:6

April 29, 2019

What Do You See?

Posted in Inspirational tagged , , , , , , , , , , , , , , , at 3:04 am by Broken & Brave

“Every good gift and every perfect gift is from above, coming down from the Father of lights with whom there is no variation or shadow due to change.”

James 1:17

He is constant. He is continual. He is Penial. He is Purposeful. He is large and in charge for every care right down to every little hair of your head. His Love is energy. His Love is a Mantle of Prophesy. His Voice brings clarity to the undecided heart. His Love mends brokenness and gives without putting your love to the test. His Love is in every detail.

Without fail. You’re going to prevail. If His eye is set on the beauty of the sparrow and its little wings as they take flight. Imagine what He can and is willing to do for you in less than a fort night.

Get excited!


February 25, 2019

False Hopes

Posted in Devotional tagged , , , , , at 7:42 am by Broken & Brave

Your day will go exactly how you want it to…

“Guide me in your truth and teach me,

for you are God my Savior,

and my hope is in you all day long.”

Psalm 25:5

We make our plans, but our day is ultimately in God’s hands. It’s how we respond to His plans that make the difference.


Where have you place it?

Have you ever misplaced something? Have you ever misplaced something and discovered it was missing days or weeks later? This might happen with something you don’t use everyday or when you use it it’s only for a short period of time. I recently did this. I had a new purchase—something that would only be used in specific situations for added convenience. I wasn’t used to having this item so when I misplaced it I didn’t realize it was missing for several days. When did I discover it was missing? The next time I needed it.

“There is one body and one Spirit, just as you were called to one hope when you were called.”

Ephesians 4:4

I think this is how it is with hope. Hope becomes misplaced by many. Not because they aren’t hoping…they are! People hope everyday. Everyone has hopes for a good day. Everyone hopes for increase in life. There might be hope for a job advancement or promotion. Hope for prosperity or wealth. Hopes for that dream house. Hopes for a future that is bright, good health, skinny body, a great hair day, a spouse, a child—and the list could potentially exceed eternity. We have vein hopes and some hopes are very serious in nature.

These hopes are not bad. Not bad at all. God delights in them. He delights to provide them. However, we spend so much of our hope on these types of things they become false hopes. Because they distract us from the main thing. Hope in God.

The main thing is a hope so strong it drives every other hope to subside as our adoration of the One comes alive and rises.

“Be strong and take heart,

all you who hope in the Lord.”

Psalm 31:24

If the Lord is the Source of all things—why are we not hoping for more of Him? All else is an extension of His Great and Mighty Love. With a love like that you can face any situation Strong because you know you are loved and cared for. Do not be distracted by the need. Instead plant your heart like a seed in the Father’s lap. Do not hope for the answered prayers, hope for the One who has the power to answer it.

Your day will go exactly how you want it to go…

I have yet to locate the item misplaced I mentioned, and if I never find it I just get another. But there’s one Hope you should discover that never fades away. He came to save, to care, to provide. He is your very need. And when you look for Him. He will be found.

“Now faith is confidence in what we hope for and assurance about what we do not see.”

Hebrews 11:1

No more false hopes—

Go to the Source,

Then sit down and just Breathe.


December 28, 2018

Healthy You in 2019

Posted in Inspirational, true story tagged , , , , , , , at 8:29 am by Broken & Brave


Ive been a lover of health and fitness my entire life. God just put it in me. It’s part of my purpose—not to be healthy, though of course that’s true—but to get the Church healthy. Healing Virtue. I believe in creative miracles healing—been there done that. Want more because I love to explore the depths and riches of Heaven! But God is also extremely “practical” by human standards. He likes to be stealthy with His miracles at times. Lots of the time. Just last night I was praying and praising and thanking him for all the times he has protected my children when I wasn’t aware they needed it. He’s probably prevented more accidents than I can imagine. I am grateful.


I am a believer that when the body is clean so is the spirit. The cleaner the vessel, the greater a conduit it becomes for the gifts, Presence and supernatural flow of the Holy Spirit.


Maybe that’s not your thing. Maybe you just want to look and feel a bit better. Maybe you’re aging and beginning to wonder where your waistline went? Maybe you just need more stamina to keep the pace of life? If any of this rings true for you, this post is for you.

I dare you…

I dare you to actually feel better than you have in years. Sleep peacefully. Feel empowered physically, mentally, spiritually throughout your day. When the body feels good, the mind, will and emotions will also.

•No “magic pills”
•no smoke and mirrors

Just good science, proper nutrition, fitness encouragement and guidance yielding results.

If you want to know how I do it. How I manage to stay in shape after birthing five children, four by cesarean—then allow me to help you.

Non judgmental environment, just loving you on to a healthier you in 2019. It was never about being skinny anyway. It’s about feeling good and living your best every day.


Visit my website nextlevelcoach.com and message me from there if interested.

Slim and Trim Challenge!



December 22, 2018

Bring Me An Apple

Posted in Devotional, Inspirational tagged , , , , , , , , , , , , , , , , at 1:02 am by Broken & Brave


The apple of the eye is the absolute dead center of the pupil. Wherever the apple rests, it is completely focused and attentive. I have deep admiration for people who can look others dead in the eye when they speak, fully focused, not distracted, not gazing over your shoulder, not shifting their eyes…focused. It’s like a laser point of intention fixed on a mark. You know you have that persons full attention and they are both powerful and passionate about what they are trying to communicate.

You are the Apple of the Father’s eye. You are the sparkle there, too. He is incredibly proud of all He created in you. He is fixed upon you with laser like focus and intent to bless, protect and adore you! ~Nicole

“Keep me as the apple of your eye; hide me in the shadow of your wings.” Psalms 17:8

October 21, 2018


Posted in Uncategorized tagged , , , , , , at 7:39 am by Broken & Brave


“I will cause your name to be remembered in all generations;
therefore nations will praise you forever and ever.”

Psalm 45:17

I pray this day we listen for the heartbeat of God. I pray we hear His heart for us. I pray we feel and encounter His Presence.

He is present even when our hearts are at bay.

God’s love is Relentless.

‪“Part of the risk of loving is the risk that you will get hurt. But we must realize that the potential pain is worth it.” Rebecca StJames‬

God has taken enormous chance on you, to love you, to save you, to see you through.

Hold on, Beloved. Be Loved. The Champion of Heaven is taking off His gloves! He’s got Resurrection Power to Intercede and help you over come every trial as light and momentary.

You can REST with Him.♥️


Next page