Create a Self-Care Plan

In this Covid-19 era, creating and adhering to a self-care plan has become critical for overall health. A self-care plan are specific activities you will do to improve your physical, spiritual, emotional and mental health.

The right selfcare plan can reduce stress, anxiety, improve moods and keep you healthy for the long term. Identify activities that support your well-being and create a customized selfcare plan that will work specifically for you.

Examples of self-care activities:

Physical – Exercise & Healthy Diet

Spiritual – Prayer & Meditation

Emotional – Take deep breaths (Pause) before expressing your feelings

Mental- Positive Affirmations

Selfcare encourages a healthy relationship with yourself which transmits good feelings towards others. You can’t give to others what you don’t have yourself.

Keep It Fit,


It’s All About The Shoes!

Proper shoes are important for optimal performance during exercise. Improper footwear can result in injury, instability, foot pain, backaches and other issues. There’s no universal shoe to accommodate all physical activities.

Running shoes are designed to support forward movement and to cushion the impact of striking the pavement with every stride.

Cross-Trainers are designed to support lateral movement. They’re often used in the gym or for walking . If you participate in different sports it would be wise to purchase shoes specific for that activity.

Your shoes should be comfortable, provide support and aid you during a workout. If you’re experiencing pain or not performing well, sometimes– it’s all about the shoes!

Keep It Fit,


Keep It Fit: Mind & Spirit

Typically, I write about keeping the body fit through exercise and nutrition. In light of recent events, I thought it best to write about the mind and spirit. We’ve been bombarded with the disturbing images of the deaths of George Floyd, Armaud Arbery and the list of others who were killed at the hands of police or a modern day lynch mob.

These images have left an indelible mark on the minds of many in the United States and the world. The raw emotions, outrage, and outcries are exhausting and justified. However, in the midst of protesting and fighting for change, self-care becomes a necessity.

Giving ourselves a break from the 24 hour new cycles, yet, remaining aware is necessary. Do something that creates positive memories and pleasure for our minds and senses. Read, write, paint, sing, draw or dance. Allow the mind to recuperate, relax and renew itself.

Make time to nourish, energize and strengthen our spirits. Pray, worship, meditate, listen to inspirational music, cry, laugh, scream, breathe, get centered, focused and connected. There’s much work to be done and Total Wellness of the Mind, Body, and Spirit are needed for the journey.

Keep It Fit,


Free Covid-19 Testing

Free community COVID-19 testing provided by
Project Unity, Catalyst Health Network, and
Clinical Pathology Laboratories in partnership with Hamilton Park UMC,  Disciple Central Community Church (DC3),
 Friendship West, and St. Luke UMC.
9:00 a.m. – 1:00 p.m. each site

June 10 – Disciple Central Community Church (DC3), 901 N. Polk Street, St. 101 Desoto, TX 75115
June 11 – Friendship West, 616 W. Kiest Blvd., Dallas, TX 75224
June 12 – St. Luke UMC, 5710 E R L Thorton Fwy, Dallas, TX 75223

June 16 – Hamilton Park UMC, 11881 Schroeder Rd, Dallas, TX 75243
June 17 – Disciple Central Community Church (DC3), 901 N. Polk Street, St. 101 Desoto, TX 75115
June 18 – Friendship West, 616 W. Kiest Blvd., Dallas, TX 75224
June 19 – St. Luke UMC, 5710 E R L Thorton Fwy, Dallas, TX 75223

June 23 – Hamilton Park UMC, 11881 Schroeder Rd, Dallas, TX 75243
June 24 – Disciple Central Community Church (DC3), 901 N. Polk Street, St. 101 Desoto, TX 75115
June 25 – Friendship West, 616 W. Kiest Blvd., Dallas, TX 75224
June 26 – St. Luke UMC, 5710 E R L Thorton Fwy, Dallas, TX 75223
Testing is free. Individuals may be tested whether they present symptoms or are asymptomatic.
COVID-19 & Antibodies tests are available.
Participants are asked to wear masks and practice social distancing.
Bring insurance card, or have/know your SSN.
Testing age 13 and older.

Resources & Services

Pharmacy Services

St. Vincent de Paul Pharmacy

Free Prescription Medication for Those Without Insurance

New Collaboration with Kinwest Clinic In Irving

Food Services


The Potter’s House of Dallas
6777 W. Kiest Blvd, Dallas, TX 75236 

The Potter’s House of Fort Worth
1270 Woodhaven Blvd, Fort Worth, 76112

The Potter’s House of North Dallas 
10501 Main St, Frisco, TX 75035

Emerging from the quarantine in better health

Are you determined to emerge from the quarantine in better health than when you enter into it? I hope your answer is–Yes! Studies have shown that it takes 28 days to establish new habits or behaviors. We’ve been in quarantine for 2-3 months. What changes have you implemented to improve your health?

1. Are you exercising, eating healthier foods and drinking more water?

2. Are you stimulating your mind with reading, writing and creativity?

3. Are you strengthening your spirit through prayer and meditation?

The quarantine has given us an opportunity to improve ourselves in the midst of a pandemic. As the country re-opens remember to stay on course.

Keep It Fit


Getting Older Changes Our Approach To Exercise

Remaining physically active is more important than ever before. As we get older we have to change our approach to exercise and be realistic about what we can do. Gone are the days of high impact exercises and sprinting across a field. We’re no longer competing against others. Instead, we’re competing against time. Now, it’s about working smarter, protecting our joints, preventing injuries, and being healthy, for as long as possible.

Keep It Fit,


Pre-Existing Conditions

Covid-19 has exposed the ugly truth about pre-existing conditions and the health disparities that exist in our country. Now, is the time to be proactive to improve your health in spite of these underlying health conditions.

Some pre-existing conditions fall into one of these categories: Preventable, Reversible and Manageable. Here are a few suggestions to prevent diseases, lower high blood pressure, manage or prevent diabetes, reduce obesity and lower cholesterol levels. Eat healthy foods, reduce salt and sugar intake, drink more water and exercise on a regular basis.

As the States reopen–Be wise! Make changes to improve your health, frequently wash hands, continue social distancing and avoid going out as much as possible.

Keep It Fit,


Caution: It’s Hot!

The temperatures are rising as we progress into the summer. Take these precautions while exercising in hot weather: drink plenty of water, wear proper clothing and time your workouts to avoid extreme heat (mornings & evenings).

Signs of heat related illnesses may include:

  • Muscle cramps
  • Nausea or vomiting
  • Weakness
  • Fatigue
  • Headache
  • Excessive sweating
  • Dizziness or lightheadedness
  • Confusion
  • Irritability
  • Low blood pressure
  • Increased heart rate
  • Visual problems


Keep It Fit,