June 5, 2024 • 27 mins
In this week's episode, Sabrina “Shine” Williams host of Shine Bright with Sabrina, interviews Coach Jamila, Total Wellness Coach, Author, Speaker, Good Morning Texas guest, and CEO of Grace and Grit Coaching.
Check out her tips for longevity, better sleeping habits, and the advice she would give her younger self!
Coach Jamila is a Dallas, Texas native, has a strong passion for seeing women live their best lives. As an Entrepreneur and mother of five, Jamila is very familiar with the demands and obligations that can often hinder progress when it comes to prioritizing one's health and fitness goals. As a Total Wellness Coach, Jamila, is passionate about educating her community, focusing on the whole person, and creating a safe and supportive space for high-achieving women (busy career women/Entrepreneurs) and moms, to honor their needs and empower them on their health journey. Jamila officially launched her company, Grace and Grit Coaching, March of 2022 after shifting her career into the Health and Wellness space and going through intensive trainings and partnerships back in 2020. Jamila hones in on weight loss and management, mindset work, hormone optimization, balance, ease, and behavior modification to encourage sustainable habit change. She is excited to share her expertise and experiences. In her spare time, Jamila loves singing, dancing, creating, and spending time with her family.
Get her journal, "Girl Get Your Groove Back" on Amazon.
Check out the full episode… https://www.shinebrightwithsabrina.com/e/graciennejohnpierre
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Video Episode: https://www.youtube.com/@sabrinashinewilliams/podcasts https://youtu.be/dPYc8TsiT68
Follow Coach Jamila at …
IG: @coachjamilaoni
FB: @coachjamilaoni
"Girl Get your groove back,"
Stay inspired, stay connected, and until next time, keep shining bright! Remember together we shine brighter!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:05):
and welcome to another episode of Shine
Bright with Sabrina. And I am your
host, Sabrina Shine Williams.
I have a great guest that is on with
me today. I'm so grateful that she
decided to come to talk to us
because. Look, harmony and health,
(00:25):
our time is running out, so we gotta get
it together. And it is my pleasure to
introduce my guest Coaster Mila. She's a
total Wellness coach, author,
speaker. Good morning, Texas guest
and the CEO of Grace and Great Coaching.
Jamila, say hello to my listeners and
tell us a little bit more about yourself.
(00:46):
Yes, hello. Hello, everybody. Sabrina,
thank you for having me. I'm super
excited. To be on your amazing
show. So a little bit about me
again, I'm a total Wellness coach and
what I love to do is I'm really
passionate about supporting women,
especially moms and career women, on
creating sustainable lifestyle changes
(01:07):
that will help them overcome weight
gain. I like it to be
where it doesn't feel like it's another
thing they're adding to their plate,
right? We're so busy already. And so I
like to show my clients.
Clients, strategies and techniques.
Simple ways they can incorporate healthy
habits so that they can live a healthy
(01:29):
lifestyle and prioritize their health and
keep their cup full so they can be a
blessing to their family, to themselves,
and to those they're called to. So yes,
because we got to keep our cups full
and when we overflow, then we can help
people from our overflow. OK,
yes, that's it. So let me
ask you this, how did you get
(01:50):
involved in health and Wellness or why
did you get involved in this area?
So I I'm a believer that
seeds are sown in our lives
on so many occasions and often times we
don't realize it until we are
walking in our purpose. So I remember
when I was younger, I had great examples
(02:12):
growing up. One story that you know,
Sabrina is my granddad.
He was a Walker. He walked
every single day, didn't matter what the
season was. And of course I would love
to go with him. So I asked him if I could
go on this walk with him. Thinking
because he's an older gentleman at the
time he was 60 ish and I was like oh he
(02:33):
owe so I'll be able to hang with him you
know 'cause I was 12 at the time, around
12. And so anyways Long story short I
went on this walk with him and I thought
I was going to die. I mean he was walking
for like 2 hours and I was complaining
and whining and I
believe after that walk I looked at
(02:53):
him differently. I was like this man is a
beast. This man is
amazing. That he could do
this and do it every single day.
He always used to tell me, baby, you have
to exercise your mind and your body every
day. And that's something that I've never
forgotten. So he definitely sowed a
seed in my life when I was really young.
(03:15):
I always just had a passion for health
and Wellness. I saw a lot of family
members struggle with
cancer and
diabetes and I was like, I need to
dig in and find ways that I can help
individuals. Be proactive about their
health and not have to suffer from these
preventable diseases. So I'm really
(03:36):
passionate about helping individuals and
just really showing them a way to
prioritize their health. So
one of the things that I read
is I'm looking at it, trying to make sure
I get it right, that you help
busy career women entrepreneurs,
which also include moms, and
you have a way of helping us to make it
(03:59):
easier. To
achieve our goals. Can you give us some
tips on that?
Yeah. So when I say
easier. It's about
creating systems, right? A
lot of us don't have systems in place.
So it's challenging because
(04:21):
we're just kind of like, oh, I need to do
this, I need to do that. And there's so
many things going on in our mind that we
feel like we need to do and there's no
clarity, so.
The tip, one of the tips that that is
really helpful is you have to create a
system that's going to help you be able
to create a healthy habit, for example.
(04:41):
What I like to tell some of my clients,
you need to have a trigger, for example,
when you wake up every morning and you
brush your teeth, right, like every
morning. Well, I hope so. Some people may
not, but for the most part, every
morning when you wake up, the trigger is
I'm waking up, I'm getting out of bed. It
might be I drink some water and then I go
brush my teeth. There is a
(05:01):
connection, so the same with healthy
habits. You need to have some type of
trigger to connect you to this healthy
habit that's going to cause you to do it
every day going back to drinking water.
Like I'll put water on my night stand
every night to remind me when I get up,
there's my water, let me make sure I
hydrate first thing in the morning. So
you need to have a trigger that's going
(05:22):
to help you create a system that's going
to help you create a habit. So that's
just one of the tips is is systems and
habits to help you be consistent.
Yeah, that's good. I
am being.
Convicted at this moment.
(05:44):
Because I started drinking the
water, I read somewhere that I needed to
drink 16 ounces of water when I get up in
the morning to rehydrate. So I
did it for a little while and then I
stopped. And as you were
talking, I realized I stopped
leaving it on my desk. That's right there
(06:06):
to remind me to go drink.
So I didn't have that trigger.
To say, Sabrina, you need to go drink
some water right now. Yeah, yeah,
'cause out of sight, out of mind most of
the time. You know, if you don't see it,
you're most likely not gonna do it. So
yeah, Sabrina, put that water back on
your night stand. Yes, ma'am. Yes, ma'am.
(06:28):
I'm gonna put it back over here. I'm
gonna put it back over there. Everybody
listening. Y'all put your water on the
night stand too, so you can hydrate in
the morning. Yeah. So let me ask
you, what is your favorite routine?
Oh, I definitely am a believer of having.
A morning walk as soon as I
will, I shouldn't say as soon as I wake
(06:48):
up. I have 5 kids so
you know I got to take care of them in
the morning. But as soon as
I get done with like doing my daughter's
hair before I start work, I make it a
point to at least get outside, get some
sunlight, take a walk for at least 10 to
15 minutes. It doesn't have to be long.
And that is really important to me. I'm
(07:09):
getting my vitamin D, I'm moving my body.
I During that time I I pray and I.
Give gratitude, you know, it's just so
it's like my time where I get to get
physical. And make sure that
my mind is in the right place before I
start the day. And another thing I really
(07:29):
aim to do, I'm still working on it
though, is not get on my phone first
thing in the morning. You know, you start
scrolling, you get down this rabbit hole
and then you find yourself, at least in
my experience, I'm like, oh, I didn't
even get my walk in 'cause I got caught
up on the on this phone. So
just putting my phone to the side and
leaving it over there and really making a
point to get my walk every single
(07:51):
morning. Is my one of my favorite things
to do in the morning. So do you do
this every morning, five days a week,
six days, seven days? How many days a
week do you aim for? It's usually Monday
through Friday, usually usually Monday
through Friday. There's I have a routine,
you know, like before I start work. So
(08:13):
it's usually Monday through Friday when I
do the the morning walks. Yeah.
OK.
You might be. Enticing me to think
about going outside and taking a walk in
the morning. Not for that long. Maybe
I'll just go outside. I'm gonna start
with just going outside in the morning.
Come on. It's all about little. It's
(08:35):
about small, simple steps. You get
outside and then the next thing you know,
you may be like, you know what, I'm gonna
put one foot in front of the other and
then the next thing you know you're like,
well, you know what? I'm gonna go ahead
and walk 5 minutes. You know, it's just
about starting somewhere. That's the key
so. Yeah. So
I'm gonna start somewhere. Yes. Yeah,
(08:56):
I'm gonna check in. I'm gonna check in
with you. Like, are you, did
you go outside today? Did you go outside
this morning?It's better
to go out in the morning. Why is it
important to start your day that
way?Because
first of all, we are, our body is on
(09:17):
a natural circadian rhythm,
OK, and.
The light helps to reduce our
melatonin, it helps to wake up our
body, wake up our mind and at the same
token the night time. It's supposed to
help melatonin increase, help you start
feeling sleepy. But because we have so
(09:39):
many distractions like our phones and the
TV and all this light coming through,
a lot of people are off track with sleep.
So it's really important to get outside
in the morning so that you can wake up
your body, get out of that sleep
mode, and have energy that really helps
energize your body as well 'cause you're
moving it, getting the muscles warmed up,
getting that blood flowing. So yeah,
(10:01):
there's so many benefits to just getting
outside, getting the vitamin D. Which a
lot of us are lacking and getting your
body moving for the day.
OK, that's encouraging.
It's, it's something that I probably will
attempt to incorporate. Yes,
(10:22):
yes, attempt to or will
incorporate. We catch
that. You did catch
that I will incorporate, I will
incorporate, OK. OK. I like
that. I'm looking at your bio
and looking at everything you were
on. Good morning, Texas.
(10:46):
Tell me a little bit about that.
Well, I will
say I got,
I will say my dad is the
introduction king, OK, He
will, he will make introductions on
so many things. And so he
(11:08):
knows somebody who goes to his, goes to
their church, him and my mom. And he
sent me the information. He was like,
this is an introduction. Contact her and
see if you can get on. I was like, OK,
what do I do? Like. Do I just send her
an e-mail? So , anywaysI had to come up
with the pitch right
on like why I need to go on Good morning
(11:29):
Texas, why y'all need me to come on? So I
created a pitch, you know, talking about
my business, talking about my journal
and I didn't hear back from
anybody for like 2 weeks
and then so in fact I was like well let
me just follow up to see like hey
maybe I just missed it. So as soon as I
(11:49):
was about to follow up somebody sent me an
e-mail. The producer sent me an e-mail
and she was like, hey, can you come on
the show? Friday? It was like Monday, it
was like this Friday. Can you come on the
show? We have a segment that will be
perfect for you. So that
was a blessing. And then, you know, it
was, it was a great opportunity for me to
just be able to promote my
(12:11):
business, promote the benefits
of having my journal, which is a health
and Wellness journal and tracker. And at
the time I was doing a conference and so
to share that. It was just a great
opportunity to be able to get out there
in front of more people that usually I
probably wouldn't be able to get in front
of. So I think it was a divine
(12:31):
opportunity for sure. That sounds
amazing. Now you mentioned a couple of
times to promote your journal
and the benefit of your journal. So do
you have your journal for us to see and
how can somebody, what is your journal
all about? Tell me about your journal.
Yes. So it's called girl
(12:53):
get your groove back, right.
And it's basically a health and Wellness
journal in tracker. It's an opportunity
for I mean, I
love helping women, but men can get it as
well. But it's an opportunity for you
to keep track of your progress. I do have
a copy. I have my this is my, my little
(13:13):
bootleg set up. So it's on top of my
journal, but we gonna pull it down.
For a minute we're gonna pull it down and
let's see if it's not gonna fall, OK?So
this is my journal.
It's a keepsake journal as well. It's a
hardcover. It's not meant for you to
throw away. It's meant for you to go back
and look at your progress. You can
(13:35):
set goals, You can can work
through habits. So like water intake, for
example, there's a tracker for water.
There's an opportunity for you to do meal
planning for you to give gratitude, which
I think is really important considering
the stressors in this world today. We
need to give gratitude. Every single
day. But yeah, lots
(13:57):
of different trackers. And then there's a
space for you to just free, right? Like
in these spaces, I like to write like my
manifestations and my prayers, my dreams.
So it's on Amazon. All you need to do is
search girl, get your groove back, and it
will pull up on Amazon and it'll be
to you in a few days through Amazon
Prime. So definitely check it out
(14:19):
and take advantage of this journal.
Nice, nice, nice. I love
that, I love that. So let me
ask you a question. I asked all my
guests what piece of advice they would
give their younger self about shining.
(14:40):
The first thing that comes to my mind is
authenticity.
Definitely authenticity because
I would say like even before I got into
the health and Wellness space working in
corporate and I know you can relate, a
lot of code switching because I felt
that was necessary for me to fit
(15:02):
in, for me to grow with the
company. I definitely
wasn't my authentic self and a lot of
people pleasing was done. So I would tell
my younger self be proud of who you
are. Be you in the
fullness and it's OK if you don't know
exactly who you are all the way yet.
Continue to walk and
(15:23):
discover and and and grow and who youare.
And I think when I was younger too, I was
always like, what's my purpose? I don't
know what I'm called to do. Like Lord
give me a sign. Like I was always like, I
don't know. I would tell my younger self
to be patient and enjoy the journey
(15:44):
because I've discovered that the journey
led me to my purpose. And when I
finally pulled back and stopped trying
to manifest my own
destiny, that makes sense. When I finally
pulled back, it's like it all made sense.
Things started to come when I was
when I took the control away and I
allowed the father to
(16:07):
to move. So, so yeah, that's what I would
tell my earnest. So that's a great
question. That's a great
answer. And it's it's so truthful. It's
so truthful. That trying
to find your purpose. Most of
us don't understand why we're on that
journey that this is the journey to
lead you to your purpose and just keep
(16:29):
walking if you keep walking it your
purpose is going to show up as long as
you're open and available
yes that's it
that's it we have to be open and
available and I think we're so often
trying to control it we're trying to
you know like, oh this event that's
coming up this is it I'm gonna get. A
breakthrough and then it doesn't happen
(16:50):
and you're disappointed. So yeah, when we
just finally let go and just let it be,
but still put action behind it. But yeah,
I totally agree. I agree with that, yes.
It's that control that's the issue most
of the time.
Let's let it be well,
(17:11):
is there anything you want to leave my
listeners with or any tips or any
anything you wanna?
Leave my listeners with and also.
Include how they can follow you and
contact you.
OK so.
(17:32):
Sure, I have a few tips. So I actually
was talking to a client today
and this gentleman.
Well, he's a gentleman. I know I deal
with a lot of women, but he is a
gentleman. He's 82 years old.
And when he told me his age, I said,
well, I didn't say, but I was thinking,
shut your mouth, You were not 'cause he
(17:53):
looked 50. And I
said, what are you doing on
a daily basis to
look the way you look and feel the way
you feel, 'cause he was like, I feel
good. So he told me
he does 20 push-ups a day, he
walks 2 miles a day, and he lifts
(18:15):
weights every day. And then he
reminded me of this acronym that I want
to share because I thought that
is so that's it. The the key to
longevity. I believe, and
it goes back to people, what my granddad
said, exercise your mind and your body
every day. There's an acronym called
seeds S EE DS. Many of you have probably
(18:36):
heard of it, but the keto longevity is
social interactions, but
healthy social
interactions and connections, right?
That's the S The E is
exercise. The second E
is education. You have to keep
learning and growing to keep your
(18:56):
your brain young. The D is for
diet and then the last S is
for sleep. So if you
have healthy social
connections, you're exercising,
you're continuously educating yourself,
you're being mindful of your diet and you
are getting proper sleep. That is the
(19:18):
key to longevity and health.
And I think a lot of us underestimate the
power of many of those things like sleep,
for example, we're we're constantly like.
It's OK if I, you know, get 3 hours or
four hours of sleep. That's all my body
needs. But sleep is so powerful. So
that would be my one tip is, is really be
(19:39):
mindful of the seeds
that you sow in your life and that you do
with your temple. And then the second
thing I would, I would encourage people
to think about is the power of
food. So food is
medicine, but food can
also be poison. So I, I
(19:59):
encourage people to be wise
on the foods that they put in their body.
Aim for real food
and in other words, foods that are not
processed. The ingredient list, you can
actually read it, right. It's
not, you know, 20 different
ingredients. Aim for real
(20:20):
foods and then envision what
your body is doing when you
feed and fool your fuel your body with
real food. So aim to make sure food is
medicine to your body and not poison to
your body. So those would be
two tips or two things I would I would
encourage people food for thought to
think about. Oh,
(20:41):
that's so good. That's so good. So first
we have the seeds. We need
some healthy social
interaction.
Is for exercise.
The other is for education. You want me
to educate my mind? Just keep it going.
(21:02):
For diet, what am I eating?
And the essence for sleep. Yeah. Want me
to get some sleep if I wanna live long in
a healthy life, Yeah. OK.
And then. We have to remember the power
of food which goes back to your diet
cause food can be medicine but it also
can be poison if we're not eating the
(21:24):
right type of food. Yes. How
much sleep do you say someone should get
on average?You should get at
least between 7:00 and 9:00 hours of sleep
, 7 to 9 hours of sleep. Now the older we
get, we can get less and I would say, you
know, 40s, fifties and up 7 to 8 hours.
And the younger we are, we need at least
(21:47):
8 to 9 hours. But
yeah, minimum, 7 hours
minimum for sleep. Because
here's the thing,
sleep is when the magic happens, all the
exercise that we do
when we sleep is when
the weight starts to come off. It's
(22:08):
not during the exercise process.
The magic happens when you sleep because
your body is rejuvenating itself during
that time. And so a lot of people who may
struggle with weight. And, and not
losing weight, it could be their sleep
routine is disrupted, it could
be their stress is too high. There's so
many things that we don't think about
(22:30):
outside of exercise and nutrition that
could be impacting the weight. So yeah,
sleep is so, so
important. And there's been lots of
studies with people who, who are not
getting proper sleep, who end up
having diseases, having cancer
because their body is, is not able to
rejuvenate like it should. So. Don't
(22:52):
underestimate the power of sleep. It's
very, very important. Definitely
prioritize sleep every
single day.
OK. Have a conversation
in my house about sleep because
seven hours minimum,
OK, yes.
(23:12):
But you know what helps what, what can
help with that? So like, you know, I was
talking about the circadian rhythm, right?
So if you can set a schedule where you
go to sleep and you wake up at the same
time every single day, even on the
weekend. Initially it might
be a little challenging because your body
doesn't like it 'cause you, you, you've
(23:34):
got your body accustomed to something
else. But if you do it consistently, you
will naturally be tired at a certain
time. You know, your melatonin levels,
like I said, will start to rebalance
themselves and it will spike when it's
supposed to and you'll naturally wake up
even without an alarm. When your
circadian rhythm is balanced and you have
set times to go to sleep and wake up
(23:56):
every single day, even the weekends, it
makes it a lot easier for you to get full
rest. And sometimes there's other
factors. I don't know if we have enough
time to talk about it, but sometimes
people have adrenal stress.
Which usually means they're waking up in
the middle of the night, they're having a
hard time getting back to sleep. And
that's a whole other factor, adrenal
stress. There's a pose that I, I like to
(24:17):
recommend I learned from a naturopathic
Dr. It's called the Tahiti vacation
pose. And basically you lay
lay flat on your back and you put your
legs up 90° like on a chair or a bench.
You relax for 15 minutes, set a
timer. And what this does is it
relaxes your adrenals
(24:38):
and it helps people to sleep through the
night because the adrenals are relaxed
versus in that fight or flight mode. If
you're in fight or flight when you're
sleeping, you're not going to sleep good.
So that's a little trick I tell people to
do if they're struggling with sleep
disruptions and they're waking up through
the night is do that that
pose to help relax those adrenals that
(24:59):
you can get consistent sleep
without waking up in the night. And then
also don't drink liquids at least two
hours before bed because sometimes that's
the only problem people got. They bladder
is full and they need to go to the
bathroom.
So true, so true. So true. This has been
so educational. I appreciate you
(25:20):
coming out because that's what I want my
podcast to be about, giving us some
education, some tips and tricks
on things that we can do so we can be a
healthier, happier person.
So how can my
listeners follow you,
contact you, reach you?
(25:41):
Well, you can find me on Facebook and
Instagram at Coach
Jamila Ani. Coach Jamila
Ani JAMILAONI.
I'm also on TikTok. It's just Coach
Jamila without my middle name and then my
website is Coach Jamila ani.
com.
(26:01):
Alright, so that's Coach Jamila
honey. com is your website
and they can find you on Facebook and
Instagram at Coach Jamila Honey,
I got that scrolling down at the bottom
for you so that people can
actually reach out to you. Once
again, thank you for being our guest
(26:21):
today. My name is Sabrina Williams and
I'm so grateful that you all are here
listening to Shine Bright with Sabrina,
and my desire is that you've
received some information. That will help
you to live a brighter life because I
know that together we shine brighter.
And you can follow me on any of the
(26:42):
social medias at at Sabrina Shine
Williams. All social
medias I should be under at Sabrina Shine
Williams. And if you want to listen to
the podcast, you can do that at Shine
Bright with sabrina.
com. That's www. shinebrightwith
sabrina. com or
(27:03):
wherever you like to watch your
streaming. You may do that there. So once
again, thank you for joining us today and
have a great day. Remember, together
we shine brighter. This is where we
elevate stories to
amplify impact. Have a great day.
and welcome to another episode of Shine
Bright with Sabrina. And I am your
host, Sabrina Shine Williams.
I have a great guest that is on with
me today. I'm so grateful that she
decided to come to talk to us
because. Look, harmony and health,
(00:25):
our time is running out, so we gotta get
it together. And it is my pleasure to
introduce my guest Coaster Mila. She's a
total Wellness coach, author,
speaker. Good morning, Texas guest
and the CEO of Grace and Great Coaching.
Jamila, say hello to my listeners and
tell us a little bit more about yourself.
(00:46):
Yes, hello. Hello, everybody. Sabrina,
thank you for having me. I'm super
excited. To be on your amazing
show. So a little bit about me
again, I'm a total Wellness coach and
what I love to do is I'm really
passionate about supporting women,
especially moms and career women, on
creating sustainable lifestyle changes
(01:07):
that will help them overcome weight
gain. I like it to be
where it doesn't feel like it's another
thing they're adding to their plate,
right? We're so busy already. And so I
like to show my clients.
Clients, strategies and techniques.
Simple ways they can incorporate healthy
habits so that they can live a healthy
(01:29):
lifestyle and prioritize their health and
keep their cup full so they can be a
blessing to their family, to themselves,
and to those they're called to. So yes,
because we got to keep our cups full
and when we overflow, then we can help
people from our overflow. OK,
yes, that's it. So let me
ask you this, how did you get
(01:50):
involved in health and Wellness or why
did you get involved in this area?
So I I'm a believer that
seeds are sown in our lives
on so many occasions and often times we
don't realize it until we are
walking in our purpose. So I remember
when I was younger, I had great examples
(02:12):
growing up. One story that you know,
Sabrina is my granddad.
He was a Walker. He walked
every single day, didn't matter what the
season was. And of course I would love
to go with him. So I asked him if I could
go on this walk with him. Thinking
because he's an older gentleman at the
time he was 60 ish and I was like oh he
(02:33):
owe so I'll be able to hang with him you
know 'cause I was 12 at the time, around
12. And so anyways Long story short I
went on this walk with him and I thought
I was going to die. I mean he was walking
for like 2 hours and I was complaining
and whining and I
believe after that walk I looked at
(02:53):
him differently. I was like this man is a
beast. This man is
amazing. That he could do
this and do it every single day.
He always used to tell me, baby, you have
to exercise your mind and your body every
day. And that's something that I've never
forgotten. So he definitely sowed a
seed in my life when I was really young.
(03:15):
I always just had a passion for health
and Wellness. I saw a lot of family
members struggle with
cancer and
diabetes and I was like, I need to
dig in and find ways that I can help
individuals. Be proactive about their
health and not have to suffer from these
preventable diseases. So I'm really
(03:36):
passionate about helping individuals and
just really showing them a way to
prioritize their health. So
one of the things that I read
is I'm looking at it, trying to make sure
I get it right, that you help
busy career women entrepreneurs,
which also include moms, and
you have a way of helping us to make it
(03:59):
easier. To
achieve our goals. Can you give us some
tips on that?
Yeah. So when I say
easier. It's about
creating systems, right? A
lot of us don't have systems in place.
So it's challenging because
(04:21):
we're just kind of like, oh, I need to do
this, I need to do that. And there's so
many things going on in our mind that we
feel like we need to do and there's no
clarity, so.
The tip, one of the tips that that is
really helpful is you have to create a
system that's going to help you be able
to create a healthy habit, for example.
(04:41):
What I like to tell some of my clients,
you need to have a trigger, for example,
when you wake up every morning and you
brush your teeth, right, like every
morning. Well, I hope so. Some people may
not, but for the most part, every
morning when you wake up, the trigger is
I'm waking up, I'm getting out of bed. It
might be I drink some water and then I go
brush my teeth. There is a
(05:01):
connection, so the same with healthy
habits. You need to have some type of
trigger to connect you to this healthy
habit that's going to cause you to do it
every day going back to drinking water.
Like I'll put water on my night stand
every night to remind me when I get up,
there's my water, let me make sure I
hydrate first thing in the morning. So
you need to have a trigger that's going
(05:22):
to help you create a system that's going
to help you create a habit. So that's
just one of the tips is is systems and
habits to help you be consistent.
Yeah, that's good. I
am being.
Convicted at this moment.
(05:44):
Because I started drinking the
water, I read somewhere that I needed to
drink 16 ounces of water when I get up in
the morning to rehydrate. So I
did it for a little while and then I
stopped. And as you were
talking, I realized I stopped
leaving it on my desk. That's right there
(06:06):
to remind me to go drink.
So I didn't have that trigger.
To say, Sabrina, you need to go drink
some water right now. Yeah, yeah,
'cause out of sight, out of mind most of
the time. You know, if you don't see it,
you're most likely not gonna do it. So
yeah, Sabrina, put that water back on
your night stand. Yes, ma'am. Yes, ma'am.
(06:28):
I'm gonna put it back over here. I'm
gonna put it back over there. Everybody
listening. Y'all put your water on the
night stand too, so you can hydrate in
the morning. Yeah. So let me ask
you, what is your favorite routine?
Oh, I definitely am a believer of having.
A morning walk as soon as I
will, I shouldn't say as soon as I wake
(06:48):
up. I have 5 kids so
you know I got to take care of them in
the morning. But as soon as
I get done with like doing my daughter's
hair before I start work, I make it a
point to at least get outside, get some
sunlight, take a walk for at least 10 to
15 minutes. It doesn't have to be long.
And that is really important to me. I'm
(07:09):
getting my vitamin D, I'm moving my body.
I During that time I I pray and I.
Give gratitude, you know, it's just so
it's like my time where I get to get
physical. And make sure that
my mind is in the right place before I
start the day. And another thing I really
(07:29):
aim to do, I'm still working on it
though, is not get on my phone first
thing in the morning. You know, you start
scrolling, you get down this rabbit hole
and then you find yourself, at least in
my experience, I'm like, oh, I didn't
even get my walk in 'cause I got caught
up on the on this phone. So
just putting my phone to the side and
leaving it over there and really making a
point to get my walk every single
(07:51):
morning. Is my one of my favorite things
to do in the morning. So do you do
this every morning, five days a week,
six days, seven days? How many days a
week do you aim for? It's usually Monday
through Friday, usually usually Monday
through Friday. There's I have a routine,
you know, like before I start work. So
(08:13):
it's usually Monday through Friday when I
do the the morning walks. Yeah.
OK.
You might be. Enticing me to think
about going outside and taking a walk in
the morning. Not for that long. Maybe
I'll just go outside. I'm gonna start
with just going outside in the morning.
Come on. It's all about little. It's
(08:35):
about small, simple steps. You get
outside and then the next thing you know,
you may be like, you know what, I'm gonna
put one foot in front of the other and
then the next thing you know you're like,
well, you know what? I'm gonna go ahead
and walk 5 minutes. You know, it's just
about starting somewhere. That's the key
so. Yeah. So
I'm gonna start somewhere. Yes. Yeah,
(08:56):
I'm gonna check in. I'm gonna check in
with you. Like, are you, did
you go outside today? Did you go outside
this morning?It's better
to go out in the morning. Why is it
important to start your day that
way?Because
first of all, we are, our body is on
(09:17):
a natural circadian rhythm,
OK, and.
The light helps to reduce our
melatonin, it helps to wake up our
body, wake up our mind and at the same
token the night time. It's supposed to
help melatonin increase, help you start
feeling sleepy. But because we have so
(09:39):
many distractions like our phones and the
TV and all this light coming through,
a lot of people are off track with sleep.
So it's really important to get outside
in the morning so that you can wake up
your body, get out of that sleep
mode, and have energy that really helps
energize your body as well 'cause you're
moving it, getting the muscles warmed up,
getting that blood flowing. So yeah,
(10:01):
there's so many benefits to just getting
outside, getting the vitamin D. Which a
lot of us are lacking and getting your
body moving for the day.
OK, that's encouraging.
It's, it's something that I probably will
attempt to incorporate. Yes,
(10:22):
yes, attempt to or will
incorporate. We catch
that. You did catch
that I will incorporate, I will
incorporate, OK. OK. I like
that. I'm looking at your bio
and looking at everything you were
on. Good morning, Texas.
(10:46):
Tell me a little bit about that.
Well, I will
say I got,
I will say my dad is the
introduction king, OK, He
will, he will make introductions on
so many things. And so he
(11:08):
knows somebody who goes to his, goes to
their church, him and my mom. And he
sent me the information. He was like,
this is an introduction. Contact her and
see if you can get on. I was like, OK,
what do I do? Like. Do I just send her
an e-mail? So , anywaysI had to come up
with the pitch right
on like why I need to go on Good morning
(11:29):
Texas, why y'all need me to come on? So I
created a pitch, you know, talking about
my business, talking about my journal
and I didn't hear back from
anybody for like 2 weeks
and then so in fact I was like well let
me just follow up to see like hey
maybe I just missed it. So as soon as I
(11:49):
was about to follow up somebody sent me an
e-mail. The producer sent me an e-mail
and she was like, hey, can you come on
the show? Friday? It was like Monday, it
was like this Friday. Can you come on the
show? We have a segment that will be
perfect for you. So that
was a blessing. And then, you know, it
was, it was a great opportunity for me to
just be able to promote my
(12:11):
business, promote the benefits
of having my journal, which is a health
and Wellness journal and tracker. And at
the time I was doing a conference and so
to share that. It was just a great
opportunity to be able to get out there
in front of more people that usually I
probably wouldn't be able to get in front
of. So I think it was a divine
(12:31):
opportunity for sure. That sounds
amazing. Now you mentioned a couple of
times to promote your journal
and the benefit of your journal. So do
you have your journal for us to see and
how can somebody, what is your journal
all about? Tell me about your journal.
Yes. So it's called girl
(12:53):
get your groove back, right.
And it's basically a health and Wellness
journal in tracker. It's an opportunity
for I mean, I
love helping women, but men can get it as
well. But it's an opportunity for you
to keep track of your progress. I do have
a copy. I have my this is my, my little
(13:13):
bootleg set up. So it's on top of my
journal, but we gonna pull it down.
For a minute we're gonna pull it down and
let's see if it's not gonna fall, OK?So
this is my journal.
It's a keepsake journal as well. It's a
hardcover. It's not meant for you to
throw away. It's meant for you to go back
and look at your progress. You can
(13:35):
set goals, You can can work
through habits. So like water intake, for
example, there's a tracker for water.
There's an opportunity for you to do meal
planning for you to give gratitude, which
I think is really important considering
the stressors in this world today. We
need to give gratitude. Every single
day. But yeah, lots
(13:57):
of different trackers. And then there's a
space for you to just free, right? Like
in these spaces, I like to write like my
manifestations and my prayers, my dreams.
So it's on Amazon. All you need to do is
search girl, get your groove back, and it
will pull up on Amazon and it'll be
to you in a few days through Amazon
Prime. So definitely check it out
(14:19):
and take advantage of this journal.
Nice, nice, nice. I love
that, I love that. So let me
ask you a question. I asked all my
guests what piece of advice they would
give their younger self about shining.
(14:40):
The first thing that comes to my mind is
authenticity.
Definitely authenticity because
I would say like even before I got into
the health and Wellness space working in
corporate and I know you can relate, a
lot of code switching because I felt
that was necessary for me to fit
(15:02):
in, for me to grow with the
company. I definitely
wasn't my authentic self and a lot of
people pleasing was done. So I would tell
my younger self be proud of who you
are. Be you in the
fullness and it's OK if you don't know
exactly who you are all the way yet.
Continue to walk and
(15:23):
discover and and and grow and who youare.
And I think when I was younger too, I was
always like, what's my purpose? I don't
know what I'm called to do. Like Lord
give me a sign. Like I was always like, I
don't know. I would tell my younger self
to be patient and enjoy the journey
(15:44):
because I've discovered that the journey
led me to my purpose. And when I
finally pulled back and stopped trying
to manifest my own
destiny, that makes sense. When I finally
pulled back, it's like it all made sense.
Things started to come when I was
when I took the control away and I
allowed the father to
(16:07):
to move. So, so yeah, that's what I would
tell my earnest. So that's a great
question. That's a great
answer. And it's it's so truthful. It's
so truthful. That trying
to find your purpose. Most of
us don't understand why we're on that
journey that this is the journey to
lead you to your purpose and just keep
(16:29):
walking if you keep walking it your
purpose is going to show up as long as
you're open and available
yes that's it
that's it we have to be open and
available and I think we're so often
trying to control it we're trying to
you know like, oh this event that's
coming up this is it I'm gonna get. A
breakthrough and then it doesn't happen
(16:50):
and you're disappointed. So yeah, when we
just finally let go and just let it be,
but still put action behind it. But yeah,
I totally agree. I agree with that, yes.
It's that control that's the issue most
of the time.
Let's let it be well,
(17:11):
is there anything you want to leave my
listeners with or any tips or any
anything you wanna?
Leave my listeners with and also.
Include how they can follow you and
contact you.
OK so.
(17:32):
Sure, I have a few tips. So I actually
was talking to a client today
and this gentleman.
Well, he's a gentleman. I know I deal
with a lot of women, but he is a
gentleman. He's 82 years old.
And when he told me his age, I said,
well, I didn't say, but I was thinking,
shut your mouth, You were not 'cause he
(17:53):
looked 50. And I
said, what are you doing on
a daily basis to
look the way you look and feel the way
you feel, 'cause he was like, I feel
good. So he told me
he does 20 push-ups a day, he
walks 2 miles a day, and he lifts
(18:15):
weights every day. And then he
reminded me of this acronym that I want
to share because I thought that
is so that's it. The the key to
longevity. I believe, and
it goes back to people, what my granddad
said, exercise your mind and your body
every day. There's an acronym called
seeds S EE DS. Many of you have probably
(18:36):
heard of it, but the keto longevity is
social interactions, but
healthy social
interactions and connections, right?
That's the S The E is
exercise. The second E
is education. You have to keep
learning and growing to keep your
(18:56):
your brain young. The D is for
diet and then the last S is
for sleep. So if you
have healthy social
connections, you're exercising,
you're continuously educating yourself,
you're being mindful of your diet and you
are getting proper sleep. That is the
(19:18):
key to longevity and health.
And I think a lot of us underestimate the
power of many of those things like sleep,
for example, we're we're constantly like.
It's OK if I, you know, get 3 hours or
four hours of sleep. That's all my body
needs. But sleep is so powerful. So
that would be my one tip is, is really be
(19:39):
mindful of the seeds
that you sow in your life and that you do
with your temple. And then the second
thing I would, I would encourage people
to think about is the power of
food. So food is
medicine, but food can
also be poison. So I, I
(19:59):
encourage people to be wise
on the foods that they put in their body.
Aim for real food
and in other words, foods that are not
processed. The ingredient list, you can
actually read it, right. It's
not, you know, 20 different
ingredients. Aim for real
(20:20):
foods and then envision what
your body is doing when you
feed and fool your fuel your body with
real food. So aim to make sure food is
medicine to your body and not poison to
your body. So those would be
two tips or two things I would I would
encourage people food for thought to
think about. Oh,
(20:41):
that's so good. That's so good. So first
we have the seeds. We need
some healthy social
interaction.
Is for exercise.
The other is for education. You want me
to educate my mind? Just keep it going.
(21:02):
For diet, what am I eating?
And the essence for sleep. Yeah. Want me
to get some sleep if I wanna live long in
a healthy life, Yeah. OK.
And then. We have to remember the power
of food which goes back to your diet
cause food can be medicine but it also
can be poison if we're not eating the
(21:24):
right type of food. Yes. How
much sleep do you say someone should get
on average?You should get at
least between 7:00 and 9:00 hours of sleep
, 7 to 9 hours of sleep. Now the older we
get, we can get less and I would say, you
know, 40s, fifties and up 7 to 8 hours.
And the younger we are, we need at least
(21:47):
8 to 9 hours. But
yeah, minimum, 7 hours
minimum for sleep. Because
here's the thing,
sleep is when the magic happens, all the
exercise that we do
when we sleep is when
the weight starts to come off. It's
(22:08):
not during the exercise process.
The magic happens when you sleep because
your body is rejuvenating itself during
that time. And so a lot of people who may
struggle with weight. And, and not
losing weight, it could be their sleep
routine is disrupted, it could
be their stress is too high. There's so
many things that we don't think about
(22:30):
outside of exercise and nutrition that
could be impacting the weight. So yeah,
sleep is so, so
important. And there's been lots of
studies with people who, who are not
getting proper sleep, who end up
having diseases, having cancer
because their body is, is not able to
rejuvenate like it should. So. Don't
(22:52):
underestimate the power of sleep. It's
very, very important. Definitely
prioritize sleep every
single day.
OK. Have a conversation
in my house about sleep because
seven hours minimum,
OK, yes.
(23:12):
But you know what helps what, what can
help with that? So like, you know, I was
talking about the circadian rhythm, right?
So if you can set a schedule where you
go to sleep and you wake up at the same
time every single day, even on the
weekend. Initially it might
be a little challenging because your body
doesn't like it 'cause you, you, you've
(23:34):
got your body accustomed to something
else. But if you do it consistently, you
will naturally be tired at a certain
time. You know, your melatonin levels,
like I said, will start to rebalance
themselves and it will spike when it's
supposed to and you'll naturally wake up
even without an alarm. When your
circadian rhythm is balanced and you have
set times to go to sleep and wake up
(23:56):
every single day, even the weekends, it
makes it a lot easier for you to get full
rest. And sometimes there's other
factors. I don't know if we have enough
time to talk about it, but sometimes
people have adrenal stress.
Which usually means they're waking up in
the middle of the night, they're having a
hard time getting back to sleep. And
that's a whole other factor, adrenal
stress. There's a pose that I, I like to
(24:17):
recommend I learned from a naturopathic
Dr. It's called the Tahiti vacation
pose. And basically you lay
lay flat on your back and you put your
legs up 90° like on a chair or a bench.
You relax for 15 minutes, set a
timer. And what this does is it
relaxes your adrenals
(24:38):
and it helps people to sleep through the
night because the adrenals are relaxed
versus in that fight or flight mode. If
you're in fight or flight when you're
sleeping, you're not going to sleep good.
So that's a little trick I tell people to
do if they're struggling with sleep
disruptions and they're waking up through
the night is do that that
pose to help relax those adrenals that
(24:59):
you can get consistent sleep
without waking up in the night. And then
also don't drink liquids at least two
hours before bed because sometimes that's
the only problem people got. They bladder
is full and they need to go to the
bathroom.
So true, so true. So true. This has been
so educational. I appreciate you
(25:20):
coming out because that's what I want my
podcast to be about, giving us some
education, some tips and tricks
on things that we can do so we can be a
healthier, happier person.
So how can my
listeners follow you,
contact you, reach you?
(25:41):
Well, you can find me on Facebook and
Instagram at Coach
Jamila Ani. Coach Jamila
Ani JAMILAONI.
I'm also on TikTok. It's just Coach
Jamila without my middle name and then my
website is Coach Jamila ani.
com.
(26:01):
Alright, so that's Coach Jamila
honey. com is your website
and they can find you on Facebook and
Instagram at Coach Jamila Honey,
I got that scrolling down at the bottom
for you so that people can
actually reach out to you. Once
again, thank you for being our guest
(26:21):
today. My name is Sabrina Williams and
I'm so grateful that you all are here
listening to Shine Bright with Sabrina,
and my desire is that you've
received some information. That will help
you to live a brighter life because I
know that together we shine brighter.
And you can follow me on any of the
(26:42):
social medias at at Sabrina Shine
Williams. All social
medias I should be under at Sabrina Shine
Williams. And if you want to listen to
the podcast, you can do that at Shine
Bright with sabrina.
com. That's www. shinebrightwith
sabrina. com or
(27:03):
wherever you like to watch your
streaming. You may do that there. So once
again, thank you for joining us today and
have a great day. Remember, together
we shine brighter. This is where we
elevate stories to
amplify impact. Have a great day.
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