February Focus: Love, Empowerment, and Building Positive Relationships
February is often known as the month of love—but love is so much more than romance.
Love shows up in how we speak to ourselves.
It lives in the boundaries we honor.
It grows through the relationships we nurture.
And it deepens when we choose to become empowered versions of ourselves.
This month, I want to shift the focus from external expectations of love to something more meaningful: self-love, emotional growth, and empowered relationships.
Love Begins With You
Before we can build healthy relationships with others, we must first strengthen the relationship we have with ourselves.
Self-love is not selfish. It’s foundational.
It’s knowing your worth without needing validation.
It’s honoring your needs without guilt.
It’s choosing peace over people-pleasing.
When we practice self-love, we naturally begin to attract and maintain relationships that align with who we are becoming—not who we used to be.
Empowered Women Build Healthy Relationships
This belief is at the heart of my book, Empower Her: A Guided Journey to Rise, Lead, and Lift Other Women Along the Way.
I wrote Empower Her as a reminder that empowered women:
Set healthy boundaries
Communicate honestly and confidently
Release relationships that no longer serve their growth
Build connections rooted in respect, purpose, and mutual support
Inside the book, you’ll find reflections and guidance designed to help you strengthen self-awareness, build confidence, and cultivate relationships that support—not drain—you.
Whether you are single, partnered, healing from past relationships, or simply growing into a new season of life, Empower Her meets you exactly where you are.
A February Reflection
As you move through this month, I invite you to pause and reflect on these questions:
Do my relationships reflect the love I deserve?
Am I giving myself the same compassion and care I give to others?
What boundaries do I need to strengthen to protect my peace?
Growth doesn’t require perfection—only intention.
Choosing Love With Intention
This February, let love be intentional.
Let growth be gentle.
Let empowerment be your foundation.
When you choose to honor yourself, your relationships naturally begin to transform. You stop shrinking, stop settling, and start showing up fully—as the woman you were always meant to be.
If you’re ready to deepen your self-love journey and build healthier, more aligned relationships, Empower Her is available now and designed to walk with you through every step of that process.
You are worthy of love that feels safe, supportive, and empowering—starting with the love you give yourself.
With love and empowerment,
Latasha Glover
Mindful Movements Fit
Empower Her available on Amazon:
https://a.co/d/0C6Cbmb
Setting Goals in the New Year
Consistency Creates Confidence: How to Set Gentle Goals for the New Year
January brings a special kind of energy. Fresh calendars, new planners, and a sense that this year might finally be the year we get it all together.
But if you’ve ever set a long list of New Year’s resolutions, only to feel discouraged by February, you’re not alone. All-or-nothing goals sound inspiring at first… until real life gets loud, busy, and unpredictable.
At Mindful Movements Fit, I believe in a different approach:
No stress, no pressure—just powerful, consistent movement for real life.
This year, instead of trying to become a “new you,” what if you simply supported the real you with gentle, realistic goals and small daily actions?
Let’s talk about how to do that.
1. Start With How You Want to Feel
Before you scribble down “work out 6 days a week” or “eat perfectly,” pause and ask:
How do I want to feel this year?
Some words you might choose:
Calm
Confident
Strong
Energized
Grounded
When your goals are driven by how you want to feel, they become more meaningful—and more flexible.
If you want to feel calm and confident, that might look like:
10–20 minutes of mindful movement a few days a week
A simple breathing practice before bed
Journaling or reflecting on what went well each day
Suddenly, your goals are no longer punishments. They’re simply tools to support the version of you that you’re growing into.
2. Make Your Goals Smaller (On Purpose)
One of the biggest mistakes people make in January is setting goals that are too big, too fast.
“I’ll work out every single day.”
“I’ll cut out all sugar.”
“I’ll wake up at 5 a.m. from now on.”
These sound powerful… but they usually aren’t sustainable.
Instead, try this:
Big Vision: “I want to feel stronger and more confident in my body.”
Small, Gentle Goal: “I will commit to 10–20 minutes of movement 3 days a week.”
Some examples of small, realistic goals:
Do 10–15 minutes of Pilates or stretching before bed 3x per week
Take a 10-minute walk on your lunch break 2–3 days a week
Drink one extra glass of water each day
Write down one thing you’re proud of each evening
These may seem “too small,” but here’s the secret:
Small, consistent actions create big, lasting change.
3. What Consistency Really Looks Like
Consistency is not perfection.
It’s not:
Never missing a workout
Eating perfectly every day
Sticking to a routine without any flexibility
Consistency is:
Showing up more often than you don’t
Coming back after you’ve missed a few days
Adjusting when life shifts, instead of quitting
There will be weeks that feel easy and aligned—and weeks that feel messy and chaotic. Both are normal.
On a busy week, consistency might look like:
Doing a 10-minute Pilates session instead of a full 30
Stretching while dinner is in the oven
Choosing to breathe deeply and reset instead of scrolling for 20 minutes
Give yourself permission to do the “short version” instead of nothing at all. That’s where confidence quietly starts to build.
4. Create Systems That Support Your Goals
Willpower is not a long-term strategy. Systems are.
Ask yourself:
“How can I make it easier for myself to stay consistent?”
Here are some ideas:
Habit tracking: Use a simple habit tracker on paper or in your planner to mark your workouts, water, or steps. Those little check marks add up and feel so rewarding.
Visual reminders: Put your mat, weights, or water bottle somewhere you’ll see them. Out of sight often means out of mind.
Schedule your movement: Add your Pilates or workout time to your calendar like any other appointment. You’re more likely to honor it when it has a “home” in your day.
Use the tools available to you:
Join an online class or membership so you’re not guessing what to do
Follow a monthly calendar or program so you can simply press play and move
Use a journal or notes app to reflect on how you feel after your sessions
When you build a supportive environment around your goals, your future self doesn’t have to work as hard to stay on track.
5. Give Yourself Grace & Start Again (As Many Times As You Need)
Let’s go ahead and normalize this right now:
You will miss days.
You will have low-energy weeks.
You may set a goal and realize it needs to be adjusted.
None of that means you’ve failed.
When you notice you’ve slipped away from your routine, try saying:
“I’m still worthy of taking care of myself.”
“One missed day doesn’t erase my progress.”
“I can start again today, gently.”
Your journey is not ruined because you took a pause. Sometimes, the pause is exactly what you needed.
6. Choose Your Next Gentle Step
As you move into January, I invite you to keep things beautifully simple.
Ask yourself:
How do I want to feel this season?
What are 1–2 small actions I can take each week to support that feeling?
What systems or support can I put in place to help me stay consistent?
Write your answers down. Put them somewhere you’ll see them. Return to them whenever you feel overwhelmed or off track.
Final Thoughts (and a Gentle Invitation)
You don’t need a brand-new version of yourself this year.
You just need a kinder, more consistent way to care for the version of you that already exists.
If you’re ready for a little extra guidance and support with your movement and healthy habits, this is a beautiful time to:
Join my online Pilates membership
Follow along with my monthly calendars and programs
Use my journals and guides to track your goals, reflect, and stay grounded
However you choose to move this year, remember:
Consistency creates confidence, and every small step counts.
Staying On Track During The Holidays
The holiday season is full of joy, celebration, and connection—but it can also bring stress, busier schedules, and a shift away from our personal wellness routines. If you’ve ever felt torn between enjoying the season and staying committed to your goals, you’re not alone.
Here’s the truth: you can do both.
With a little intention, a few mindful choices, and grace for yourself along the way, you can stay consistent through the holidays without feeling restricted or overwhelmed.
🎄 1. Move Your Body with Mindfulness, Not Pressure
Your workouts don’t need to be long or intense to be effective. Even 10–20 minutes of movement helps reduce stress, improve digestion, and keep your energy steady during busy days.
Try this:
A quick mat Pilates flow
A gentle stretch session
A mindful walk after meals
One of your go-to Core Confidence videos
The goal is simply to keep moving in ways that feel good to your body.
🍽️ 2. Enjoy the Food Without Guilt
Holiday meals are meant to be enjoyed—not feared. Instead of restricting yourself, focus on balance.
Mindful Holiday Eating Tips:
Eat slowly and enjoy each flavor
Tune into your hunger and fullness cues
Add color to your plate when possible
Stay hydrated (your body will thank you!)
Remember, one meal never derails your progress—consistency does.
🧘♀️ 3. Protect Your Peace & Your Boundaries
Holiday stress is real. Give yourself permission to say no, slow down, or create space for what supports your wellbeing.
Try adding small mindful moments into your day:
Deep breathing before events
Five minutes of journaling
A grounding morning routine
Practicing gratitude
Your peace is a priority, not an afterthought.
🎁 4. Keep Your Goals in Sight
Before the month starts, decide on 2–3 simple wellness goals.
Examples:
✔ Move 20 minutes a day
✔ Drink 64 oz of water
✔ Practice one mindfulness habit daily
Little habits add up, especially during busy seasons. Keep them visible on your phone, planner, or fridge.
🤝 5. Lean Into Community Support
Whether in-person or online, community helps with accountability and motivation. Stay connected to Mindful Movements Fit, log your workouts, interact in your programs, and join any end-of-year challenges.
You don’t have to navigate this season alone.
✨ Final Reminder
Staying on track during the holidays is not about perfection. It’s about choosing mindful habits that nurture your body, support your mental health, and allow you to enjoy the magic of the season.
Give yourself grace. Stay present. And remember—consistency creates confidence.
Setting Goals
Mindful Goal Setting: Creating Intentions That Align with Your Core
When a new season begins, we often feel inspired to set big goals — to do more, be more, or finally create change. But true progress doesn’t come from pressure. It comes from purpose. At Mindful Movements Fit, we believe goal setting should be a gentle and grounded practice, not a race. It’s about aligning your goals with who you truly are — body, mind, and spirit.
Let’s explore how to set goals that support your peace, your confidence, and your growth.
1. Start with Intention, Not Pressure
Before you grab a pen and paper, pause for a mindful moment. Take a deep breath.
Ask yourself:
“How do I want to feel in this next season of my life?”
Instead of setting goals out of obligation or comparison, set them from a place of self-awareness. When you lead with intention, you release the weight of perfection and create space for progress that feels good — not forced.
2. Define Your Core “Why”
Every meaningful goal begins with purpose. Your “why” keeps you grounded when the motivation fades. Maybe your goal is to move your body with more consistency, build strength, or find calm in your day. Ask yourself why each one matters.
✨ Try this reflection:
Write down your top three goals and next to each, list one emotion you hope to feel — peace, confidence, balance, joy. This helps you connect your goals to your values rather than external expectations.
3. Break It Down with Grace
Big goals can feel intimidating until you break them into mindful, manageable steps. Think progress over perfection.
Instead of:
“I need to work out five days a week.”
Try:
“I will move with intention three times this week.”
These smaller steps create consistency without pressure. Remember — Consistency creates confidence. Each small step is a win worth celebrating.
4. Reflect and Re-align
Growth isn’t always linear. Set aside time each month to check in.
Ask yourself:
What worked well this month?
What felt overwhelming?
How can I adjust to support myself better?
By reflecting regularly, you stay connected to your evolving needs. Adjusting your goals isn’t failure — it’s mindfulness in action.
5. Make Space for Stillness
Stillness gives clarity. Take time to breathe, stretch, or journal before rushing into the next task. Your mind often knows the next step — it just needs quiet to speak.
Sometimes, the most powerful part of goal setting is the pause between action and reflection.
🌿 Closing Reflection
Goal setting isn’t just about reaching milestones; it’s about honoring the journey. When you create goals from a place of mindfulness, they become tools for alignment — guiding you toward a life that feels calm, confident, and rooted in purpose.
“Be patient with the process. The seeds you plant today are the confidence you’ll grow tomorrow.”
✨ Reflection Prompt
Take five quiet minutes to reflect:
What three goals will help you feel most aligned, confident, and calm this season?
Write them down, breathe deeply, and visualize how it will feel to bring them to life — one mindful step at a time.
Mindful Movements Fit
🌿 Consistency Creates Confidence
📧 mindfulmovementsfit@gmail.com | 🌐 mindfulmovementsfitness.com | 📱 @mindfulmovementsfit
The Importance of Sleep
When we miss sleep in order to keep up with our 24/7 world, we pay a price with our ability to learn, our health and safety, and our quality of life
It may seem obvious that sleep is beneficial. Even without fully grasping what sleep does for us, we know that going without sleep for too long makes us feel terrible, and that getting a good night's sleep can make us feel ready to take on the world. Scientists have gone to great lengths to fully understand sleep's benefits. In studies of humans and other animals, they have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.
Health Benefits of Sleep
Getting enough sleep can help you:
Reduce being sick.
Stay at a healthy weight.
Reduce stress and improve your mood.
Improve your heart health and metabolism.
Lower your risk of chronic conditions like:
Type 2 diabetes.
Heart disease.
High blood pressure.
Stroke.
Lessen the risk of motor vehicle crashes and related injury or death.
Improve your attention and memory to better perform daily activities.
What Happens to Your Brain When You Don't Get Enough Sleep?
Sleep deprivation affects your ability to remember, concentrate, and make good decisions. Your reaction time is also reduced. A sleep-deprived driver has the same poor response time as someone who is legally drunk.
Not getting enough sleep makes us more emotionally unstable. Lack of sleep can cause you to have very strong emotions, such as extreme sadness or anger.
What To Do:
Better sleep habits can help you get a good night's sleep. Habits that can improve your sleep include:
Going to bed and getting up at the same time every day.
Keeping your bedroom quiet, relaxing, and at a cool temperature.
Turning off electronic devices at least 30 minutes before bedtime.
Avoiding large meals and alcohol before bedtime.
Avoiding caffeine in the afternoon or evening.
Exercising regularly and maintaining a healthy diet.
Keeping a Sleep Diary
You may have want to keep a diary of your sleep habits to get a better understanding of your sleeping habits.
Your sleep diary should include when you:
Go to bed.
Wake up during the night.
Wake up in the morning.
Take naps.
Exercise.
Drink alcohol or caffeinated drinks.
Take medications.
Sleep Quality
Quality sleep means you are getting uninterrupted and refreshing sleep. Getting quality sleep is not just about how many hours you sleep, but how well you sleep.
Signs of poor sleep quality include:
Trouble falling asleep.
Repeatedly waking up during the night.
Feeling sleepy or tired even after getting enough sleep.
Why Is Sleep Important For Health?
The three pillars of health are nutrition, physical exercise, and sleep. All three of these are connected.
For example, if you don't sleep well, you may not eat well. People get food cravings when they haven't slept well, and they often crave a food with lots of carbohydrates (carbs) like a cookie. And when you are tired, the last thing you want to do is go to the gym.
People who are fully functioning pay attention to all three. They must all be working together for better health.
Here are some other health benefits of sleep:
promotes growth
helps heart health
supports weight management
helps combat germs and keep your immune system strong
reduces risk of injury
increases attention span
boosts memory and learning
A Morning Routine to Start a Stress Free Day:)
Stress Free Mornings
Do you often wake up frazzled and always feel in a hurry? Did you know that starting your day like this can have a negative impact on how your entire day goes?
I remember always feeling like I had to rush through my mornings to hurry out of the door to make what it felt like a forever long commute to work. I looked forward to the weekends to enjoy nice, slow mornings taking the joy of life in.
I later came to thinking that I didn’t want this feeling just on the weekends, but everyday! I went as far as writing out a schedule to follow, planning my mornings strategically.
Long gone were the mornings of slapping my alarm, rolling out of bed, dreading the day. I started with slow mornings by doing the following:
Using a soft, soothing sound for my alarm. (I’m not a heavy sleeper so I found this helpful).
Drinking water w/lemons and cucumbers upon waking (of course brushing my teeth first..haha). Drinking water first thing in the morning before coffee or anything else helps to flush out toxins and rehydrates your body.
Stretching. I never used to stretch when waking up. Now, I feel like this helps to give me that extra wake up that my body so desperately needs. Aim for soft full body stretching. (See my stretching videos;))
Journal. Taking the time to journal your thoughts and focus on gratitude can help with getting your focus going before heading out the door. You can combine this with soft music.
Breakfast. For a long time, I would skip breakfast mostly because I didn’t have the time to make it. However, it is important to fuel our bodies with nutritious foods to sustain us throughout the day. (If you are practicing intermittent fasting, skip this step.)
So, if you find yourself rushing through your mornings or going straight for social media, take a step back and think about how you can enjoy and create nice, slow mornings. Your mind and body will thank you.
xoxo,
Mindful Movements Fit, LLC.
Are our emotions tied to our spinal/back pain?
Did you know that we hold most of our emotions in our spine? Read the article to learn more and determine why sspinal health is so important.
