Most people expect 100% results from less than 100% effort. I tell people all the time that you get out of it what you put into it. Whatever that "it" is for them. 

This should be self explanatory but it is surprising how many people want the full benefits for half the work. This may work in a few areas in life, but for the most part, getting what you want requires work...and often, it requires hard work. 

But let's face it. We are lazy. We don't want to do the work. We make excuses. We blame other people. We blame the circumstances. We blame the weather. Whatever you can think of, we blame. There's always a reason why we aren't skinnier, healthier, stronger, richer, happier...fill in the blank for whatever it is you've said or used. 

Hard truth time: We are a society that looks for the quick fix. The get rich quick scheme. The lose 10 pounds in a week scheme. The get clear skin overnight scheme. 

What happened to good old fashioned hard work? What happened to putting in the effort and getting matching rewards? Somewhere along the line, it's disappeared. 

We look at other people who are succeeding and wish things could come as easy for us.  But guess what?! I can guarantee those people worked for it! They put in the time and effort to make their dreams and goals come true! 

Here's a little secret for you: your success is dictated by your daily actions. What are you doing on a daily basis to make your dreams and goals happen? Is what you're doing getting you closer to your goals? If not, maybe it's time to rethink those actions. 

Because it's simple. Daily, consistent actions. That's the secret sauce. 

Write down your goals. Write down the date by when you'd like to achieve them. Share them with someone. An accountability partner. Your health coach. Someone who will hold you accountable! 

Then write down daily steps you'll take to get you closer to achieving those goals. It won't happen overnight. And that's okay. But you can work on getting closer every single day. 

Do you need that accountability partner? Someone to help you get started in achieving your goals? Contact me today to set up your *absolutely free* Health Strategy session! I would love to be that person for you! 

Let's jump start your success today! 

Have an awesome week! 

With love and wellness, 
Whitney 

So I get it. You're confused. I keep adding different things to my repertoire. But here's the thing. They are all health and wellness related AND they all go together. 

Plus...here's the kicker. The average millionaire has 7 sources of income!! Yes, 7!!!! So why limit myself to just one when the sky is literally the limit?!

I love what I do. All of it. I love being a health coach and helping people reach their goals. I love the feeling I get when my clients see all they have achieved in 6 months. When you're working by yourself, it's hard to see your accomplishments. But with me as your health coach, I keep track of all that! I help you reach those seemingly out of reach goals!! 

And you all know I love my essential oils! I wouldn't be where I am in life without them. Starting on my journey with the oils helped me become who I am today. It helped me reach my full potential as an entrepreneur and as my own boss and business owner. And I absolutely love sharing them with people and seeing how they change their lives! They seriously are life changing. If you haven't tried them yet, you're missing out! Reach out to me and I'll send you a FREE sample. No obligations, no strings attached. I just want to share them with you!! 

Then in comes my Crossfit coaching and personal training. And I can't forget my strength training at DeSel Fit. When I got my Crossfit L-1 last summer, I knew I wanted to eventually coach. But the opportunity never presented itself and truthfully, I didn't really go searching for it. This year, however, it kind of just fell in my lap. And let me just tell you how much I absolutely love it. Being thanked at the end of a particularly hard class and seeing the members and athletes push themselves through one more rep. It's awe inspiring. It pushes me to do better as an athlete so that I can be the best coach I can be. 

So there's 4! My 5th source of income is Rodan + Fields. It's the newest venture I've added, but it certainly has been a fun one! I was skeptical at first because I've been such a proponent of using the oils, especially on my face. When my now business partner and mentor asked me to host a class/party for her, I said sure. I wanted to help a fellow woman-owned business out! 

What won me over was...well, it was multiple things. It was seeing and feeling her passion and love for the products and the company. It was the mini facial regimen we did that night...and seeing and feeling how radiant and soft my face felt at 10pm at night!!! I coached the next morning too at 5 and 6 am, and my face was STILL soft and radiant!! 

Three days later, I told her I was ready. She came over to my house and walked me through signing up and now here I am. I've already made money AND been promoted in my first two weeks and I've shared this amazing opportunity with so many people already. Seriously. The company and the products are amazing. I wouldn't be using them or sharing them if I didn't feel that way! 

I had my official business launch on Friday and had so much fun sharing them with my closest friends! Building my team and creating my 5th of 7 incomes is high on my to do list right now :-) 

I don't yet know what 6 and 7 are, but you better believe I'm always on the lookout for amazing business opportunities. Because again, why limit myself? I don't want the financial burden to fall on Scott alone, so I am working my butt off (at home, which is awesome) to help our family financially. 

Together, he and I make an awesome team. And when he retires, I want him to be able to work with me at home on our own business. I don't want him to have to get another job. 

So there's my goal. My why. And I hope I've clarified a little of what I'm doing and where I'm going with my business. I'm a full spectrum health, wellness and fitness guru. I am your one stop shop! 

How can I help you reach your goals? Are you ready to get started on your at home business? I would love to help you get started and even better, I'd love to have you as a part of my team! Because I'm going places, and I'd love to have you on my journey! 

Have a beautiful week! 

With love and wellness, 
Whitney 

​You know that feeling you get when you read a good book that just touches your soul? The feeling that your life will never be the same? 

That just happened to me. On Saturday, I finished reading "Fearless," a book about the life and ultimate sacrifice of Navy SEAL Adam Brown. It made me think. Made me reevaluate my life and choices. It made me laugh. And made me cry. A lot. 

When I first started going back to church, before I asked Jesus Christ back into my heart and life, I always felt like an outcast. Like I didn't belong there. Like people could just look at me and know I wasn't supposed to be there. 

And truthfully, there are still times when I've been at church and felt like an outsider. But reading Adam's story touched me in such a way, especially how open and honest he wanted his family and friends to be in telling his story, that it made me realize it's selfish and silly to think that way. 

Being at church isn't about ME. It never has been. I'm so thankful for this man, who has touched me so deeply that I know I will never be the same. He was so selfless and giving, yet so incredibly hard on himself for even the smallest setback. I know he touched so many people's lives, not only in his life, but in his death, as well.  

I don't know why I purchased this book or what led me to finding it, but I count my blessings that I did. I know that yes, I am a sinner, but God loves me exactly as I am. I don't have to prove myself to Him or to anyone else. All I can do is strive to be more Christ-like in my life and not focus selfishly on my wants and needs. 

I always say I want to give back and volunteer and donate more, but there are always excuses. I don't have enough time. I don't know anyone there. I don't know how to get started. But again, those are just excuses. 

I know I posted about it before, but Scott and I recently started going to Charity United Methodist Church in Virginia Beach. I feel more at home there in the first four weeks of service than I have at any other church in a long while. The pastor, the other members, everyone has been so welcoming and open and willing to help with everything. I think we've found our home at this church. And I love when the kids ask to stay with us over the weekends so they can go to church with us! 

There are also a few opportunities to help out at the church that I plan on inquiring about and starting to spend some of my time there. Because there is always enough time. And I know I have been incredibly blessed in this life, and to not give back and to help out others would be so incredibly selfish. And I don't want to live that way anymore. 

Thank you to Eric Blehm for authoring this book, and to Adam's wife and parents and siblings for letting us know Adam and his selflessness. Reading some of the letters the author received showed me just how many people Adam has inspired and touched. 

And thank you to Adam for renewing my faith and grace in God, for reminding me I am not alone, and that I don't have to be perfect to be loved for exactly who I am. 

If you get the chance, get this book as soon as you can and start reading it. I seriously couldn't put it down. 

I hope you have a beautiful week. A blessed week. One full of love and life and laughter. 

With love and wellness, 
Whitney 

PS - Adam worked with a lot of the guys who were killed on August 6, 2011...the same guys we do the workout 31 Heroes for every year. It really hit home for me and made me appreciate being a part of that workout this and every year. 

I'm becoming a more well-rounded health, nutrition and fitness guru. I used to think we (in the health and wellness world) had to fit into a tiny little box. And in some cases, that may be true. 

But me? My passions run deep for so many things across the wellness spectrum. I love being a health coach and helping people reach their health and nutrition and overall life goals!! Let's face it. Reaching and attaining our goals is so much easier when we have someone holding us accountable through every step! 

I also love being able to share essential oils and their natural power in our lives. Yes, they are pretty amazing and can help us with SO much, but it also takes being diligent about your nutrition and your fitness and your overall lifestyle. The oils aren't a quick fix for whatever health concern or issue you are having. 

I also doubly love being a Crossfit coach at Crossfit Cafe and a strength training coach at DeSel Fit. Both are located in Virginia Beach. And both have so much to offer. I encourage each and every one of you to check them both out and make your own decision about what fits best in your life. For me, coaching and seeing the athletes in my classes surprise themselves and surpass their goals is such a thrill! It's just as fulfilling as when I reach my own goals!! 

All of this fully encompasses who I am and what I believe in in my own life. I focus on my health and nutrition daily, because hard truth here: you can't out-work a bad diet! Your fitness goals start in the kitchen! I also am an avid Crossfitter and love pushing myself to new levels in every workout. I continue to surprise myself daily with what I can accomplish in the gym! And you better believe I use my oils daily! They help with emotional support and to calm me at night when I am having trouble sleeping. I even use their supplements as part of my daily regiment. I even love that my (soon to be) step kids ask for them!!

But yet, I still felt like something was missing. I would look in the mirror at my face and think, "Man, I look tired. Look at those dark under-eye circles. Ugh. I still have acne pockets/scars from when my acne was so bad." I just felt like I looked dull...like I could use a pick me up for my face!! 

Here's the part where I caveat: I starting using essential oils for my skin care because nothing else was working. I had literally tried everything and was desperate for a change! And yes, my hormonal acne cleared up. I still have breakouts every now again, can still see some of my acne scarring, and still have sun damage and uneven skin tone, but for the most part, my skin is pretty darn healthy! But I can't forget that I also recently had skin cancer on my forehead. That was scary and very unpleasant to heal (using a chemo cream, not the oils). And I still have areas where sun damage is peaking through.

Then along comes this beautiful woman who introduced me to the world of Rodan & Fields. I'd heard of it and been approached by others, but it hadn't struck my fancy. I thought it was another gimmick. Something that people were just trying to sell me. Until she asked if I'd host a party for her. Sangria and skincare. Well duh. Of course I'll host a party for you!  

We ended up chatting for several hours about the products and the company and I knew immediately there were so many people these products could help. I could list them without even pulling up my contact list!! I also fell in love with the mini facial we did...how at 10pm at night, my skin looked (and felt) vibrant! How is that even possible that late at night?!

I didn't think I would love any other face/skin care products like I've loved my oils. But boy, am I glad to be wrong. I've only been using the products a couple days, but holy goodness! My skin looks and feels AMAZING. Like, for real. And you better believe I'll be using the products on Scott's and our 14-year-old's, Scottie's, skin!! I'll have some before and afters for you soon, because the proof is in the pudding!! 

I'm glad I gave this company a chance. I'm glad I gave my skin this chance. Only a few short months til I say I do, and I want to look as radiant and vibrant as ever!! 

So yep! I am becoming more well rounded. 3DubWellness encompasses all you could possibly need to start your health and wellness lifestyle change! Health coaching, crossfit coaching (or personal training), essential oils, and now premium skin care. I don't know about you, but I'm all about living my life as healthy and naturally as possible, while staying young and vibrant for as long as possible. 

I'd love to chat more with you about any of these opportunities or any questions you may have! 

Have a beautiful day, and a blessed weekend! 

With love and wellness,
Whitney 

** This is a re-post from last year's blog. It's definitely worth reading and posting again. **

I'm not pretty enough.
 
I’m not thin enough.
 
I’m not enough.

I wish I had bigger boobs.
 
I wish my butt was smaller (bigger, perkier, fill in the blank with your word of choice).
 
Ugh. Look at my love handles. And check out my saddle bags!
 
I’m never going to lose this weight.
 
I’m never going to look like her!   ↓↓

​I know thoughts like these have gone through every single woman’s mind *at least* once in her life; but truthfully, these are probably thoughts that have gone through your mind over and over again, often sounding like a broken record on repeat.
 
You know how I know? Because I’ve had these thoughts…over and over again. I see pictures like the one above in magazines or on Facebook, Instagram, Pinterest (you name the social media and you’ve seen pictures) and those thoughts pop in my head. I see other women who look like that in the gym, walking down the street, at the mall, pretty much anywhere, and I think, “Dang, I wish I looked like that (or had her arms, legs, abs, boobs, etc).”
 
Are you guilty of this too? How often do you beat yourself up, put yourself down, long for some other body part to replace the one you hate? Has this become a daily habit that almost happens without thinking?

I’m going to let you in on a little secret. Every single woman out there – yes, Every. Single. One. – even the gorgeous one that you think is perfect, is insecure about some part of her body! She looks at you and thinks, “Oh my gosh, I wish I had her (fill in the blank)!” How crazy is that??
 
In magazines and on social media, we *only* post the absolute best pictures of ourselves; many of these are photo-shopped and air-brushed so the end product isn’t really what that woman looks like. We think that’s what we’re supposed to look like, so we buy all the expensive products that promise us the world – clear skin, smooth skin (i.e., no cellulite), six-pack abs, no love handles, no saddle bags! So instead of enjoying our lives, we are killing ourselves to reach this unrealistic dream of being someone other than ourselves!
 
But what’s wrong with who we are, exactly as we are?? I know that I struggle with comparing myself and my body to the fitness models, as well as the everyday woman in my gym (there are some pretty bad a$$ women at my gym, FYI). But I also know that my body is different from everyone else’s. I may not *ever* be able to look like any of those women because it would be physically impossible for my body to do that!!

And you know what the real kicker is? My body may not be perfect, but it is perfect for me…it has carried me through a lot of mishaps, but it has also carried me through many more glorious times! My legs have carried me through more runs than I can count; my body has lifted more weight than I ever thought possible; and my arms have carried the most precious gifts of all – my nieces and nephews and godchildren.
 
For all you moms out there, your bodies have done the most glorious thing ever – you created and carried another life in your body!! How amazingly beautiful is that?! That is truly a miracle! And you should be thankful to your body for being able to do that!
 
I know it doesn’t happen overnight – believe me, it took me *years* to get to the point where I am comfortable in my skin and with my body – but you too can get to that point! The first step is to erase those negative thoughts in your mind. Stop talking to yourself so negatively and hatefully. Love your body for what it has done for you…what it can do for you…what it will continue doing for you. Talk to yourself with kindness and love!
 
Wake up and look in the mirror and say, “I love my legs. They have crossed the finish line of too many races to count!”  Say, “Look at my beautiful arms! They have carried and nurtured beautiful babies (whether your own or someone else’s!).” Say, “Wow – look at my stomach. I carried my baby(ies) there…I grew another life in there!” Say, “Check out my butt! It is H-O-T!”
 
Another way to get more in tune with your body and what it can do for you is to start taking note of what your body does for you on a daily basis. And don’t leave any part of your body out! What have your hands done for you today? Mine are typing this message to you lovely ladies! What have your feet done for you today? What has your back done for you? What about your toes? And your fingers?
 
One last way is to stop looking at other women and wishing you looked like them or had their boobs or their abs or their legs (whatever it is you want). Instead, look at other women and admire them. Compliment them. Build them up! Because in this crazy world, we all need a little help in building each other’s self-esteem and being the reason another woman smiles!
 
Think about it – isn’t it nice to be complimented? To know that someone else notices your efforts? Why wouldn’t you want to pass that along?? And believe me, you’d be amazed at how this will turn around on you! You’ll start noticing your own efforts and start complimenting yourself!
 
I promise you – you are *enough* exactly the way you are. You are beautiful, and your body has served you well time after time, and it will continue to do so. Every. Single. Day.
 
Our bodies are beautiful and amazing and are capable of so much more than we often give them credit for! Here are a few bible verses that help me when I’m battling some body insecurities.
 
Your beauty should not come from outward adornment, such as elaborate hairstyles and the wearing of gold jewelry or fine clothes. Rather, it should be that of your inner self, the unfading beauty of a gentle and quiet spirit, which is of great worth in God’s sight.  1 Peter 3:3-4
 
I praise you because I am fearfully and wonderfully made;
your works are wonderful,
I know that full well.  Psalm 139:14
 
For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.  Ephesians 2:10
 
But the Lord said to Samuel, “Do not look on his appearance or on the height of his stature, because I have rejected him. For the Lord sees not as man sees: man looks on the outward appearance, but the Lord looks on the heart.” 1 Samuel 16:7
 
Yes, I realize that how you view your body isn’t going to change overnight. But make one small change today so you can change this view over time. Love yourself. Love your body. Speak kindly to yourself and about yourself. What you tell yourself is what you believe, and what you believe is what you become. So why not tell yourself you are beautiful and wonderfully made and capable of anything you put your mind to? Tell yourself; believe it; become it. Because you already are!
 
Have a fabulous week. And know you are beautifully and wonderfully made and you are loved!!
 
With love and wellness (and lots of bumps and bruises and imperfections),
Whitney