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How to begin your day with intention in 3 easy steps!

July 11, 2022

Mia The Diva

Hey Divas,

I have a confession:

Self Care Sundays are a real thing for me!

It’s my only true day of rest. I love and live for my Sundays these days. So l get as much as l can get done during the week to enjoy some much deserved designated chill time on any given Sunday.

Prioritizing basic self care; self care isn’t always spa days and bubble baths it can be, but not always.
Not all of us have the time or the coins.

Self care can look like getting enough sleep, eating clean, getting outside and doing something you find fun that’s active. Drinking water. Yes simple things like drinking water is telling yourself daily I LOVE YOU and I want to keep you ALIVE!

Keeping on top of our mental health, such a big one it can creep up on a dime.

So take care of yourself dear diva.

All of these things together show us how much we care about ourselves, so always send that good juju and positive vibes your way on the daily!

What we do with intention is what gets our attention and depending about how we feel about ourselves is the action that we will take. @flybyjuly

That can look like having the ‘ intention ‘ to get up early to work out to keep active & healthy we will give it our ‘attention’ set our alarms, meal prep and do all the things… but some how when that alarm goes off if you’re feeling crappy about life yourself etc. or you may get distracted by someone or something.

We either turn over or hit snooze if we are feeling anxious, depressed, or go off and do that other thing to distract ourselves, attend to whomever is needing our attention like kids, spouses, partners, pets and skip the work out.

We find ourselves in a rut and then shame ourselves for not working out or maybe we did not get enough sleep from being up all night being anxious or depressed the night before. Awareness is everything it gives us choices, that’s why it is so important to get our mental health together.

When we do things with intention there is an energy we place on it. The more love and compassion we give ourselves with non judgement shows self kindness, so sprinkle that Love onto yourself on the daily dear diva!

This is not a one size fits all approach we just have to find what works best for us that is in alignment with our lifestyle, desires and goals. However on the same note if we continue to do what we’ve always done we will continue to get what we’ve always gotten.

3 Ways How You Can Start Your Day With Intention

I know easier said then done but one day you will wake up and decide you don’t want to feel like this anymore or ever again and you’ll make a change just like that.

It’s a process and that’s why it’s called a journey. Taking just one extra step each day that’s in the direction of where you want to go will add up over time.

  1. Start Everyday with a MUST!

Like the saying goes where your attention goes energy flows so start your day with a MUST! List everything you MUST do for the next day the night before. This will set up your subconscious mind while you sleep and rest for the following day.

2. This week I will ______________everyday.

I challenge you to do one thing this week towards a better you let’s start with a goal. This week l will ____________ everyday.

3. Track Your Progress

Track your progress write a word or phrase on a sticky note and place it on your mirror about how you’re feeling or capture it in a notebook if you choose for privacy.

Diva on a journey 💪🏽💕 This Week’s Goal: Getting up 1.5 hours early everyday!

As for myself this week l will be getting up 1.5 hours early to workout everyday. ( Yikes ) but Ima do it. Let’s see how l do, l start an early day so l’m up for the challenge!

You can follow a diva on all the things @flybyjuly

Be Healthy Be Fabulous Be You!

Mia The Diva

Disclamer: All information on this blog is provided for informational and educational purposes only, and is not to be construed as medical advice or instruction. No action should be taken solely on the contents of this WordPress blog. Please consult your physician or a qualified health professional on any matters regarding your health and weight loss or on any opinions expressed within this blog. You as the reader must be responsible for consulting with your own health professional on matters raised here. will not accept responsibility for the actions or consequential results of any action taken by any reader.

A Pandemic 2 years and 20 lbs later…3 Tips to get started losing that pandemic pooch!

July 1, 2022

Mia The Diva

Hey Divas, 

Hello July!

We are officially full swing into summer, things are somewhat back to “ normal “ and we are outside.

I’m starting my journey yet again going into a new season. I’m finding myself in the middle of my life and not quite exactly where I want to be.

Between being at home during the pandemic having time to think and just having a full circle WTF moment. Here l am.

So I invite you as I go on this journey for the next 365 days towards a better self, eating smarter and getting this booodddy yadddy yaddy together!

This time around I am learning to work with my body and not against it, setting unrealistic goals & setting expectations that just were not realistic long term.

I had to take an honest look at myself to see what can be done so that I can look and feel at my personal best.

It’s been a journey over the years. I won’t blame it all on Ms. Rona, but along the way I’m learning what works and what doesn’t for me.

What I like and what I don’t like. I had to dig deep into where my negative feelings were coming from, my relationship with food, my relationship with myself, my body and other people.

I learned there were things I was holding onto that I needed to let go of. When we hold too tight onto things we are unable to grow.

I’ve learned how to embrace this space of life that I am in right now and all of its glorious mess.

I’m doing this for me, for my health, for my future self and to inspire others to pull it together themselves along the way.

3 Easy Tips to start losing those pandemic pounds & start gaining your life back!

  • Do what you can with what you have, you don’t need a gym membership to do a quick 30 second plank that can build up over time to one minute, two etc. It cost nothing to take a quick brisk walk around the block.
  • Track what your eating though an app or journal. There are so many apps out there to choose which one works best for you. I find writing it down and journaling works best for me because it allows me to process my thoughts and learn my triggers.
  • Stay Motivated and hold yourself accountable. This can be done by setting some goals for yourself using the SMART formula. Make sure it is specific, measurable, achievable, realistic, and keep a timer on it to give yourself a deadline to achieve that goal!

It can be too easy to focus too much on immediate gratification;

“‘Like l wanna lose 50 lbs. by Friday!”

Planning for the short, middle & long term can help us set different priorities for different stages of our journey.

Having realistic goals, setting milestones and steps needed to achieve each goal will hold ourselves accountable over the long haul.

Motivation is temporary to get that “ thing “ we want or desire but it’s all about those new habits dear diva that will carry us through! Small changes can add up and consistency is key.

You can Follow a diva on all the things @flybyjuly

Be Healthy Be Fabulous Be You.

Mia The Diva 

FBJ Quarantine Edition

May 3, 2020

Mia The Diva

Hey Divas!

How are we living!? It’s been a crazy past couple of weeks. I hope that you all and your families are safe, healthy and well.

In short my life has been bananas these past couple of years and am finally in a place where things are starting to settle and to calm down. Sometimes you just have to start where you are and get going. Just pick up where you are at and START. I was so caught up in perfection ” Not a good look for a Diva ” it’s all about prioritizing what matters the most.

What l have learned throughout this Quarantine is what really matters. Self Care. If we can not take care of ourselves we are pretty much useless to ourselves and the world. We can not pour from an empty cup.

So since summer has been officially cancelled summertime flyness has not! Making the most of this home time getting back on program!

We still got roughly a little over 8 weeks till July! You can follow all social media @flybyjuly

The blog is officially back up! FrFr this time.

See you soon!

Be Healthy Be Fabulous Be You!

Mia Thee Diva xo

Just Start.

April 10, 2015

Mia The Diva

Hey Divas!

I’ve missed you Ladies! Summer is around the corner it’s about that time!

Warning: Long Post!

It’s been a minute and I hope that everyone is doing Fabulous on their health & wellness journeys! As we all know with this lifestyle change there is no straight arrow to success there are stops and curves and scribbles and circles before we get to where we want to be and I’m learning that the process is the fun part what a story we will have to share with one another!

I had to take a step back in order to take a step forward in my life. I had to prioritize what is truly important to me and carry on the work that God has called me to do.

When we abandon our calling not intentionally but more of getting in our own way and pursuing a life the way we think it’s suppose to be lived. In my experience this  leads to disaster and feeling ” lost ” in this world.

If you are blessed to know your calling embrace it. If you don’t know your calling seek it. The only way you will find it is when you never pass up an opportunity and love everything! You will know you have found your sweet spot when you not only love what you do but you are passionate about it.

Embracing your calling is a gift and unique to you and only you so share with the world! We are all here to build to connect and to grow with one another.

So in short, I’m still here and so is Fly by July! I’ve experienced and experiencing medical challenges recently that I will be sharing in future post so this season Fly by July 2015 I will be focusing on documenting my journey we all know how this social media thing works LoL

If you don’t know now you know… ( In my Biggie Smalls voice )

You are more than welcomed to join me on my journey to health and freedom! Get plugged in and follow on social media everything ( the main ones )  is flybyjuly or @flybyjuly depending on your network of choice. I will be sure to follow you back let’s hold each other accountable and get FLY! I’m starting on Monday April 13th – July 13th you can join in at anytime!

How it Works:


This entire campaign is truly a passion and dream of mine that I’m not giving up on because everyone deserves to feel beautiful and needs support in one form or another when starting and continuing a healthy lifestyle, not everyone in the world is down for eating Kale Steaks and taking a swig of green smoothies on the daily. PLUS who doesn’t want to reap the benefits of living a HEALTHIER LIFESTYLE!

Like having a beautiful body that you are proud of a body that you earned. Having the energy to play with your kids, grandkids, husbands boyfriends and boo-thangs or even just having the energy to enjoy a Ladies Night with your girls.

Having the energy to go anywhere and do anything that your heart desires! It could be having the confidence to date again going for a job promotion or even possibly starting your own business! The world is your oyster divas and the possibilities are endless it doesn’t matter where you are in life if it be in your 20’s 30’s 40’s and beyond.

If we’re not growing we’re slowly dying and who’s trying to die!?! #notagoodlookforadiva Nobody has time for that right now we all have full lives ahead of us to live!

A brand new Fabulous Life awaits those who desire to seek it!

I don’t know of anyone who desires to get heart disease, diabetes, cancer, etc. we can not stop disease from striking us but we can take care of ourselves so that we have the best defense should it strike!

So when you are ready to makeover your lifestyle you will know it!

Just Start!

Be Healthy.Be Fabulous .Be You

Mia The Diva

Creator & Founder

Fly by July Campaign

Top 5 “All You Can Eat ” Buffet Survival Tips!

August 14, 2014

Mia The Diva

Hey Divas!

So what’s a diva to do at a buffet when she is trying to get fly and fit? I live in Las Vegas so it’s pretty much a lifestyle, yea.pretty.much. It’s a challenge to go with no intention to……

We wanna get our money’s worth and the salad bar us just that the salad bar.

So a diva had to look further into this challenge that we face on our journey and find ways to overcome these situations as they come up. Through my travels here are some tips that stuck out to me.

1. Walk the length of the buffet before selecting anything it will give you a quickie cardio session see what’s out there and avoid the lure of the seductive heat lamps.

2. Use a salad plate. It’s smaller and it will give you the illusion of a full plate but with half the servings of its larger dinner size counterpart.

3. Limit your trips & plan your route a plate for salad one for entrée and last one for dessert.

4. Pick things that you rarely eat no point in eating pizza when you can have a fabulous Grilled Salmon or New York Steak!

5. Dine Right ” All You Can Eat ” is an offer not a requirement.

Be Healthy Be Fabulous! 
Mia The a Diva 
Founder & Fly Girl Coach