00:00Welcome to Essence Wellness House. I'm Donna Richardson, a.k.a. Donna Mike. When I started 30 years ago, spreading the gospel of good health, I started in the Buns of Steel videos. I know that's dating me, but I got Buns of AARP now and it's all good. I am so excited that you're just here today to join us. Let's start moving. Get up and join me right now.
00:26Grandma used to say, if you take one step, the good Lord will take two. And the late great singer James Brown said, get up off of that thing. And First Lady Michelle says, let's move. Doesn't matter how you say it, exercise your right to a healthier, fit, and finer body. Move and grow with me while I share some great tips with you. Are you ready? Pumped up, powered, and prayed up, let's get started. First starts with change your mindset. Doesn't matter what you're trying to achieve. It starts with you changing how you think.
00:54When you get sick and tired of being sick and tired, you will start to think differently, which means you'll do differently, right? My pastor, Bishop T.D. Jakes, once said, don't grow anything you don't want to eat. Your mind is like a parachute. It works best when it's open. So are you open for change? Your thoughts will either have you excel or make you fail.
01:17My papa, just like many others, resisted change. Yeah, I know what it's like. I have too. He suffered two strokes, high blood pressure, diabetes, and would change his lifestyle.
01:28For years I tried to get him to. And eventually he did. He started eating healthy and walking. One day I was visiting him. I pulled up in his neighborhood. I saw my dad walking. I blew the board, jumped out the car, got ready to give him a high five. My dad was walking and smoking.
01:45Yeah, you heard me. Yes, he eventually got healthier. And now my dad is my heavenly angel. Peace, love, strength in your spirit. Change from the inside has to manifest before the outside.
01:59You have to change your mindset. You have to combine that with your faith. And they have to be of one accord. So let me ask you this. If you trust in God with everything, everything, right, in your life, why aren't you trusting in him in your health?
02:13It says to be in good health as your soul prospers. Didn't say so, so health. Didn't say bad health. No more excuses. God shut us all down. You have time to work out.
02:24You have time to strengthen your love and your faith in yourself and in him. Every morning, try this. It's called PMS. Prayer, meditation, and stretching. It prepares your body, your soul, your spirit for the day and keeps you filled with his love and his grace.
02:40Love on yourself. During the pandemic, I learned to take better care of myself. It's so liberating to embrace the natural beauty without having to do my hair, go get my nails done, lashes, skin, makeup, none of that.
02:55I would be remissed if I said I don't miss it all. But guess what? Time to take for self-love, self-care. Bottom line, no investment, no return. Women, we have to take care of ourselves so we can take care of everyone else.
03:11High five if you're working it out. Now, if you're still thinking about it, you've got to stop doing nothing and you've got to start doing something. High five for you to get started. How about that?
03:21So I always get asked when's the best time. It's when you do it. And how often? At least five times a week. How hard? You should be able to walk or sing. 70 to 85% of your maximum heart rate.
03:32And then the cost, it's free. Just be active at home. Use what you have at home. And then if you go outside in your neighborhood, there are a lot of activities you can do all for free.
03:41Or you can make a small investment, right? For exercise workouts, equipment, gym, health membership. Just move. You hear me. Work on you. Start liking all of you. All those great attributes that you have.
03:56When you look in the mirror, I want you to say something positive to yourself. Whatever weakness you have, work to strengthen that.
04:03Over time, you're going to love yourself. You're going to grow and evolve into the best version of yourself. Yes. Change your mindset. Strengthen your spirit. Love on yourself. Pump the power of freedom. Exercise your right to good health and happiness. Love, peace, and soul.
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