Empowering Women to Take Control: A Journey to Fulfillment

There is a lot that goes on in your life! I mean you barely have time for You. You noticed that with time, you stopped doing the things that mattered most, stop taking care of your mental health, stopped showing up for you. Not intentionally but because life just showed up!  Did you know that life will continue to show up every day no matter what you have going on. It’s so easy to dismiss your needs, your desires and your wants. Understand that you matter and what you require is a non- negotiable for your life.  Your mental health plays a huge factor in being able to take care of the people you love and most importantly yourself. I remembered being so broken and so sad that I couldn’t find the strength to just be present with my family. I remember just crying almost everyday for an entire year. You see my life was going absolutely amazing but my mental health was taking a beating. Life was taking its toll on me, mentally!  It wasn’t until I prayed and started to fight for me again. To

On the go, need a quick snack?  At the kids football 🏈 game or running errands? Well these snack balls will hit the spot and be so satisfying. Once you pop one in your mouth, you will want more.  Made with delicious Whole Foods. I make these for any time of the day for my family. You can too, so Let’s jump into this recipe!  Utensils: Food Processor, Cookie Sheet, Parchment Paper Ingredients:  2 Tbsp of All Natural Smooth Peanut Butter  2 Tbsp of Coconut shredded  1/2 Cup of Walnuts  1 Cup of pitted dates 1/3 Cup of Maple Syrup  Instructions: place pitted dates and walnuts in processor and blend until all pulsed together, then place all other ingredients in food processor and blend until mixed together. Try not to over blend, remember you need all ingredients to form into a ball like substance.  Once all ingredients are blended, take cookie sheet , place parchment paper on cookie sheet. Then start with taking small like pieces of the ingredients and form with the palm of your hands in

You know what I love? I love how I’m a woman of many different looks! I rock my style without fail. I use to be so embarrassed to wear a wig or much less to wear my 4c hair out in public. I remember when I first started playing around with hair, it was in 1992 😝 Lordy time has certainly flew by. Guess I’m telling my age!  I would be so hung up on what people thought and if my hair style was appropriate or approved by others. You know my God gave me courage, strength and even at times he has fought my battles. He helped me to love me for me. He gave me my dad who would always compliment my hairstyles even when they were a complete mess 😝 and a mom who would crochet and interlock hair in my hair and style my hair like no tomorrow! I was a walking display of her fire 🔥 talents!  I was her human doll 😆 As the years went on I started playing around in wigs & hair, a new wave of life was opened to me.  I enjoy surprising my husband every week with a different look and he loves it! Ve

Listen if it’s one thing I love, it’s definitely a quick meal! Not to much preparation and sure not a lot of time in the kitchen. These veggie Hummus wraps are so delicious and so simple to make.  You can throw these bad boys together in 10 minutes or less! Here’s the recipe:  One Wrap of choice Veggies: Tomatoes, mushrooms, sprouted greens, colorful peppers, red onions, red cabbage, spinach, banana peppers  Hummus: Sabra Roasted Red Pepper Directions: spread hummus on wrap, then add all your veggies, once added you can top it with Vegan Avocado Ranch dressing! You can also add cheese. This is a simple meal that is fulfilling and satisfying! 

Listen!!!! I never thought in a million years that your girl would be ducking it out in the kitchen with these vegan recipes from scratch. Yes, I’m so freaking proud of myself. I was craving some type of bread today once I arrived home.  At first I was going to just make some muffins but I wanted something different to go with my veggies & cauliflower rice. So off to creativity land in my head. I looked in my cupboards and saw a bag of cornmeal that I have not used. The bag was still sealed closed. I remember reading about cornmeal and how it’s great for making homemade  cornbread.  So that’s exactly what I did. Cornbread hit the spot. The best way to describe it just melts in your mouth. All I’m gonna say is you just gotta try it for yourself. Here’s the recipe. Heat oven to 350 degrees  Dry Ingredients: in mixing bowl 1 1/3 cup of cornmeal  1 1/3 cup of organic wheat flour 1Tbsp of baking powder Pinch of sea salt (optional) Wet Ingredients: added to dry ingredients  1/3 cup of ma

Starting my day off making these delicious muffins for my family is priceless. The key to making them so delicious is adding Vitamin L which is Love. Baking is so much fun and when it’s made with love and adding in those delicious ingredients, it becomes a masterpiece!  Try these delicious muffins for your yourself, let’s dive into the recipe:  Ingredients: 2 cups of organic whole wheat flour 1 teaspoon of baking soda 1 tablespoon  of baking powder pinch of salt  1 tablespoon  of cinnamon 1/2 cup of maple syrup 1 cup of almond milk 6 tablespoon of creamy peanut butter 2 teaspoon of vanilla extract 2 medium banana, mashed 1/2 cup of chocolate morsels  1/2 cup of pecans Instructions: Heat oven to 350 degrees. Mix dry ingredients first, then add in wet ingredients to dry ingredients. Mix till all ingredients are together.  Use a non- stick muffin pan, add muffin liners. Scoop muffin mix and fill 1/3 to fit into muffin liners. Bake for 25 minutes. Pull from oven insert toothpick to make su

You hear it all the time. Don’t doubt yourself. It’s really not doubting yourself, I believe it’s fear or nervousness that stops You from pushing yourself out of your comfort zone.  I believe that we tell ourselves these crazy beliefs and we tend to believe our own lies. That’s exactly where I was. I truly wanted my Wellness Business to Flourish, I truly wanted to help so many many, especially woman of color who doubt themselves and don’t believe that health is actually for them.  When we are young & little we learn nothing about nutrition, especially if you were raised in the 1977 era! We weren’t taught that health is wealth. That your body has so many different elements and specific parts that need to be taken care of. It’s an overall health for your entire body To experience.  Especially mental health, the words you speak to yourself and how you allow others to treat you as well as how you treat yourself. For woman of color the bar was definitely overlooked in that era and I’m g

I know all to well diets just don’t work! It’s more about creating sustainable habits, healthy habits that will become a lifestyle. It’s not about dieting. That thing had me running in circles and all over the place with my health. if your looking for long term results you need and require a plan. Keep in mind that if your loosing weight like water it may not be a great lifestyle to continue to follow.  Your health is of the most important and you want to live a healthy lifestyle at all times. You see all the flashy diets, quick fixes and potions that many live by but the question becomes is it sustainable? Will you feel restricted? Will those results become habits or quick fixes that don’t last?  I created a simple video on Rock N Drop Fitness TV that will help you create simple steps that will give way to habits that keep it manageable and sustainable long term.  In my new video I provide you 5 sustainable actions that you can incorporate in your daily life starting now. Click on the

I love making desserts for my family, my boys always look forward to having something unique after their meals. Well tonight, I concocted the most moist, tasty and delicious dessert ever. The Vegan Lemon Cake!  Cake just smooths the soul, it makes all of life’s issues seem to disappear 😝 well sometimes! Let’s get into one of my most delicious desserts to date!  Ingredients consist of: 1 1/4 cup unsweetened almond milk  1 1/2 tbsp white vinegar  2 tbsp pure vanilla extract 1/4 cup oil 2 cups organic white flour white  2 tbsp baking powder 1 tbsp of baking soda  1 cup cane sugar 2 tbsp of Lemon extract  Instructions: The recipe makes two 8-inch cakes. Let’s begin with preheating the oven to 350 degrees. Whisk liquid ingredients in a large bowl and set aside, then add your solid ingredients to the wet ingredients to form a batter. Smooth into greased baking pans. Bake 30 minutes, or until cake is risen and cooked through.  Pull from oven & let cool. In a separate bowl mix 1 cup of po

Listen 👂 Your health is a true gift 🎁 It’s one of the most important aspects of your life! It’s so easy to go towards the things & people that do our bodies no good, and in the end You suffer the consequences of our own choices!  I know sometimes life can be ruff, and with the way this system is set up, it can be down right unfair & unjust at times. That doesn’t mean you can’t still thrive or make you a priority. Life is gonna happen,  and  it’s up to you on how you choice to deal with the cards that have been dealt.  Take charge of your health by:  ❤️choosing to eat the most vibrant, colorful fruits & veggies ❤️Make your plate one of the most sexiest and enjoyable experiences ever each time you eat ❤️Relax your mind  ❤️Take time out for You Daily And just know that each day you choose You, your closer to becoming the very person you are striving to become!  Your Health does matter!  Coach Yulonda!  #rockndropfitness #patience #takeyourtime #weightlossjourney #showupforyo

Taco 🌮  Tuesday in Full effect over here!! I love me a good taco. This is one for the books!!  Ingredients:  1 package of Plant Based Meat  1/2 cup of kale 1/2 cup of mushrooms 1/2 cup of bell peppers  1 Can of Red Beans (drained) 1/2 Cup of Vegetable Broth 1Tbsp of Olive oil  Seasoning: 1/2 Tbsp of Wood Fire Hardwood Smoked flavor seasoning (B.J’s Warehouse) 1/2 Tbsp of Taco Seasoning  1/2 Tbsp of Garlic seasoning  Instructions:  Add Plantbased meat to saucepan with 1Tbsp of olive oil. Sauté for 10 minutes than add seasoning, veggies and 1/2 cup of vegetable broth. Let simmer for 10 minutes. Turn heat off. Add a serving to your favorite tacos Toppings: Sprinkling of Nacho Spice Nutrional Yeast (Trader Joes)  1/2 Tbsp of Bacon Bites 1/2 Tbsp of Salsa  Enjoy this mouth watering Taco & put your feet up🥰 #tacotuesday #rockndropfitness #plantbased

Easy delicious fulfilling breakfast on a rainy kind of day! This is one of my favorite go to recipes for my family. It hits the spot and holds you for a few hours.  Ingredients:  2 Apples Sliced  1 tbsp of cinnamon  1 tbsp of Vanilla  1 tbsp of Blue Agave  1 Tbsp of vegan butter  1 Cup of Rolled oats 1 Cup of Unsweetened Almond Milk In a pan add Oates and almond milk, bring to a boil, stir often. Cook for only 5 minutes. Pour in your favorite bowl.  Add butter in sauce pan, let simmer on heat until butter melts, than add sliced apples along with cinnamon, vanilla and blue agave. Sauté for 5 to 8 minutes. Stir often, Then pour mixture on top of oatmeal.. Enjoy!  #rockndropfitness #weightlossjourney #plantbased

This hits the spot every time! It’s a spring type sunshine day kind of meal! You can pair Tempeh with just about anything. I love it with either veggies, rice and even a good ole stir fry!  Today we paired this family favorite with sautéed veggies. It hits the spot every time. If you are stamped for time, this literally takes only 20 minutes top to get from the stovetop to your plate.  Let’s get into the recipe shall we.  Ingredients:  1 pack of Tempeh cut into cubes 2 Tbsp of Olive oil 4 cloves of Garlic finely chopped 2 Tbsp of Teriyaki sauce  2 Tbsp of Liquid Aminos  1Tbsp of water Directions:  In a medium sauce pan add oil & chopped garlic. Let simmer for 2 minutes, than add Tempeh and the remainder of all liquids to a small bowl, stir and be sure that all tempeh is coated with the ingredients, then add your bowl of  Tempeh to the sauce pan with the sauté garlic. Stir often for 10 minutes to make sure all tempeh is nice and golden.  Remove from pan and add to plate with your fa

Listen! I love me some blueberries 🫐 You see they are so nutritious for our bodies and our longevity! The antioxidants alone are superb on their own! Blueberries help fight inflammation, gives your body the prebiotics it needs and let’s definitely talk about how they help sustain and lower that cholesterol!  This Blueberry Sunshine Smoothie will hit the spot & satisfy your every craving!  Ingredients:  1 Scoop of Vanilla Sunshine Warrior 1/2 Cup of Blueberries  1/2 rip Banana  1 Tbsp  of chia seeds  1 Tbsp of powdered PB  1 Cup of unsweetened Almond Milk  Instructions:  Place all ingredients in your power blender & blend! Pour into your favorite glass, cup or mason jar & enjoy!! 

Potatoes are one of the most powerful carbs out here to date. They are filling, delicious and they can spice up any meal! Potatoes are a great source for fiber, and let’s not forget they also help keep cholesterol & blood sugar levels in check. Let’s not forget about the abundance of antioxidants that help in preventing diseases.  All of these great benefits of a good potato can do your body wonders. I have put together one of my favorite  sautéed potatoes recipes that hit the spot every time. The great thing about potatoes is that they keep you fuller longer and helps aide with weightloss.  Carbs are great and your body needs those carbs, but let’s make one thing clear, all carbs are not bad for the body! So let’s dive into this good ole recipe: Ingredients:  2 small potatoes  1/2 tbsp of cold pressed Olive Oil 1 tsp of black pepper 1 tsp of sea salt 1 tsp of smoked paprika  1 tsp of garlic & herb seasoning  1 Cup of Vegetable Broth Instructions:  Peel & slice potatoes, ri

Yes, Black Beans are great for making homemade brownies. I have tried this recipe time & time again and I’ve finally mastered my recipe. I am so excited to share these delicious, delectable brownies with you!  When your in the mood for something to hit that sweet tooth but with less sweetness, this is the brownie for you. The best thing about this recipe is everything is made from scratch and there were no animals harmed in the making of this dessert. So let’s dive right in.  You will need:  Heat oven at 325 degrees  1 mixing bowl Ingredients:  1 can of Black Beans- drain & mash the black beans in your mixing bowl first.  Then you will add: 4 Tbsp of peanut butter 1 tsp of Baking Soda 1tbsp of Baking Powder 1 pinch of sea salt 1 tsp of vanilla  1 tbsp of Coconut oil 3tbsp of Cacoa Powder 1/3 Cup of Brown Sugar 1/2 Cup of dark chocolate morsels  Instructions:  Mix all ingredients in the mixing bowl, pour mixture into your small square baking pan. Bake for 25 minutes. Let cool fo

If your anything like me, at some point in your life, you might of thought that Motivation would keep you going! I had to laugh at that one myself. It’s definitely not the motivation that keeps you focused and discipline when your on your journey to a healthier, happier you.  It’s YOU!! Your mindset, Your eagerness, your ability to see things through when it gets hard! It’s your ambition that drives you because you know exactly what you’re made of! The motivation gets you started but it’s never the key that keeps you going!  Simple key steps when motivation is no longer a factor:  Never give up! No matter how hard or difficult it gets Plan! Write it down! If it’s written, it will get accomplished  Execute! Take action!  Remember it’s You verses You!! #rockndropfitness #focused #discipline #dontgiveup

I knew I had it in me to become the woman I always wanted to become! My journey hasn’t been easy but it’s definitely been worth it! Learning who you are takes time, takes growth & takes patience.  When you decide to take care of you, you may feel overwhelmed or unsure of how this journey will go. All you can truly do is keep going! That’s right no matter how many times you fail forward or just get plain out tired. You must keep pushing forward.  Strength & Growth is a part of your DNA. When you stop being distracted by the noice in the world you can start to focus on what’s  important which is YOU!! Your life & your health matters. Take time and reflect on what it is you want to accomplish this year. It won’t be easy but it will be a journey of a lifetime. Stop making excuses because you’ve done that far too many times. Now is the time to start to focus on You!  Connect with me at Website: rockndropfitness.com Instagram: instagram.com/rockndropfitness Facebook: Facebook.com