The BOUNCE BACK QUEEN BABY!!!!!!!!!

Happy Mindset Monday, love🫶🏾

I’m headed into this week as a 45 GROWN woman!!!!! WOW🤯🤯🤯 I am sorry to tell you that I spent my 45th birthday in the hospital! Back in my early 20’s, I was diagnosed with bipolar disorder aka manic depression… I have managed to keep it a secret amongst myself and my family for so long BUT I am done hiding this dammit! It is only a small chapter of my story and I have been hospitalized only a few times before last week!! I turned 45 in the hospital and am going into 45 just REALLY GRATEFUL and feeling SUPER blessed😇😇😇

My relationship with God was really tested while in the hospital. That was really all I had to lean on! My parents live in the same town as me and I was not released from the hospital until 11 days after being admitted. I really leaned on the scripture, …’Romans 8:28…all things work together for the good of those who love the Lord!’ It was so cold in there at times and of course I was very much out of my comfort zone. Since being released and being back at home, I am just thinking of all of the people who aren’t as blessed as me AND ALL of the people I could be helping with my testimony! SO, here I go! I was hopspitalized due to a break in my mental health but I am doing great now! We have been here before and all I needed was a medication adjustment! Easy Peasy! It’s scary when it happens but I think it’s time that I be more transparent with my readers💕💕💕

Headed into the back hall of 2026 stronger than ever!! 

I love you so much and I’ll be back next week with another mindset post!!! 

love you, mean it❤️

peace✌🏾

My Favorite Spanish Playlist!

Happy Mindset Monday, peeps!

We made it to August and that means my birthday is in 13 days!!!! Whoot Whoot!! Let’s celebrate🫶🏾

I have been taking some necessary and much needed alone time the past few weeks and it has been wonderful. I think that I told you guys that I started taking Spanish lessons a few months ago. They are going really well and I am learning SO much! I lived in a Spanish speaking country back in 2003 for 6 months and had a blast! I was a teacher and had the full Mexico City experience🇲🇽 I was speaking Spanish while living there but I have forgotten most of the languages. I would love to buy property there at some point and thought it would be very cool to relearn Spanish again. I also have a love and adoration for Spanish music🎶🎶🎶 I discovered Karol G on Instagram and have loved her ever since!! When I lived in Mexico City, I would watch Spanish soap operas and that is how I would brush up on my Spanish speaking skills on a daily basis. I love the Mexican culture! People there actually enjoy their lives! I feel like in the United States, we are always hustling and it’s all about making money. In most Spanish speaking countries, people truly live! They are happy and content! I love this culture!! Here are my top 8 Spanish songs that I love💕💕💕

08. Mi Gente (feat. Beyonce) J. Balvin

07. TQG-Karol G, Shakira

06. BITCHOTA-Karol G

05. PROVENZA-Karol G

04. Mamacita-Daddy Yankee, Pharrell

03. Gasolina-Daddy Yankee

02. Havana feat. Young Thug, Camila Cabello, Young Thug

01. Sangria Wine-Camila Cabello, Pharrell

God is Not Mad at You, He’s Mad About YOU!

Breath Work Wednesday is finally here!

Hi everyone👋🏾

I hope you are well today! I have had a very hard day mentally. Just a ton a few things going on that are out of my control! But I googled some scriptures on God being our provider when we are struggling to understand the wait. I instantly felt better! I have been going to hit yoga since 2006! It is in a really hot room and you sweat out all of the impurities and it makes your skin feel like a baby’s booty! When I went back in 2006-2009, I would go for a run right after! It was amazing! I was living in Charlottesville, VA at the time working at UVA, my Alma mater. After my run, I would stop at this deli across the street and pick up a sandwich and a giant chocolate chip cookie! I felt like I had earned it after my run. So, long story short, I learned breath work in yoga. I learned breath work techniques for calmness. High performing athletes use breath work to balance their nervous system! Or in other words, it’s all in how you manage stress. 

I practice breath work all of the time now. I practiced it in physical therapy for the 3 months I was there! It just helps to reset your brain and body! To start doing breath work, you would begin by breathing in for 4 seconds-holding for 4 seconds- and then breathing out for 4 seconds! And then you repeat that sequence until your body calms down 😌

Life can be so hard at times🫶🏾🫶🏾🫶🏾🫶🏾 To help ease my stress levels, I like to try to create spaces where there is less stress as possible! I like a clean space that smells good. I will dim the lights and turn the tv off a lot of times. I do not like a lot of noise! Coming from a football background, there were screaming fans in my ears for 12 years straight! I just think in this season, I need as less noise as possible.

It helps me to relax and focus! I think doing the breath work will help you to reset your nervous system a lot. The more your nervous system is relaxed and the more you heal from trauma, the more your natural personality will come back to life. A lot of people are not mean, they just have an unhealed nervous system! We need healing❤️‍🩹

practice these breathing exercises consistently and I’ll be back next Wednesday to see how they went🌺🌺🌺

keep the faith, beautiful🥰

It is Temple Tuesday! My Favorite Peloton Instructors and Why They Inspire Me So Much!

It’s Temple Tuesday, cool people!

I will start off by saying that I have a MAJOR praise report💪🏾💪🏾💪🏾 I started going to physical therapy on March 23 of this year for general mobility issues and stiffness in my body. My last day was yesterday! I am SO proud of myself for not quitting!!! My issues I was having with my body and my gait have improved by 99%! I had the best help! My physical trainers Ryan, Jessica and Jackie were super professional and they took excellent care of me! If you are having any kind of arthritis, stiffness in your legs or just want to preserve your body for your future, I suggest that you get a referral for your local physical therapist🔥🔥🔥

During my time in recovery, I started paying close attention to what and how my favorite Peloton instructors eat and how they recover after their workouts! For all of 2025, I had trouble moving my body. It was so hard! I kept moving and motivated my walking at work and staying positive. I had previously been to PT for a rotator cuff issue a few years ago. The same physical therapists helped me to heal that issue in less than 2 months. I don’t know if you follow Peloton but they are based in New York, NY and all of them are so powerful and strong! That community is absolutely amazing. They are so kind and are always so joyful🤩🤩🤩 Their bodies are beautiful and strong! I had a Peloton subscription back in 2017 and I would follow Robin Arzon, the Vice President and Head Instructor at Peloton. She is super motivating and is like a light that does not even out! Always super uplifting!!! I love her and here are the other instructors that I love❤️

Alex Toussaint-KING of Peloton👑

Tunde Oyeneyin-an African Princess👸🏾

Kirsten Ferguson-Sexy Goofball with a little pizazz🔥

Ally Love-my favorite Today show host📺

Rad Lopez-so bubbly and fierce with the weights🏋🏾

Jess Sims-she hosts College Gameday during football season and has the best personality and spirit!!!🏈

And last but not least, there is Kendall Toole-she is a former Peloton instructor who now has built her own brand NKOClub🚴‍♀️…she is so strong and she has the cutest chin dimple!

They have all inspired me to keep going throughout my time of recovery! I pray that God allows me to connect with them sometime in the near future💕 You can connect with them on Instagram and I promise you, their stories will change your life! 

The Land of Milk and Honey!

Happy Mindset Monday, you guys!

I hope that you had a wonderful 4th of July weekend! I spent most of the day in bed just resting, reading and getting prepared for this week! I have alot to do in this season..I have been thinking about my journey and all that I have experienced to get to this moment. It truly has been the fight of my life. Having 2 brothers in the NFL at the same time and then going through so much in my personal life all at once sent me into a bit of a tizzy but God brought me out and on TOP! I have worked so hard on myself in every way imaginable. Countless hours of effort spent on my mental health, my physical health, my spiritual health and well-being. It has been years on persaverance and years of work but I am so healthy in ALL 3 of those areas. Sure, I have lots of work to do but I have true and lasting peace and JOY! I love my flaws and all. The experiences that I have had make me who I am. There is no copy cat Knetris and there is no copy cat, YOU! 

I was on IG a few years ago and I saw this really cute influencer that had an online boutique called, Milk and Honey!' She had previously been on one of those reality shows, I forgot which one. But she was super cute and her apparel was super cute too. She inspired me to build my own brand and that's one of the reasons I started my boutique idea. The idiom "land of milk and honey" refers to a bountiful place of great wealth , ideal living conditions and endless opportunity where life is easy and prosperous. I think our trials in life are meant for us to persevere, overcome and then with God's help and perfect timing, we enter the promised land or the land of milk and honey!! A land where everything just starts working out for your good. Only God can determine when and where it happens for us. I think my time is now. I have suffered so much and I am stronger for it. I am entering a season where everything just works out for my good! If you are reading this, my prayer is for you to keep the faith and keep moving forward. Your personal promise land is on the brink😁

I hope you have a beautiful day, love and I'll see you later.

Taylor + Travis are newlyweds!!!

Happy Friday, you guys!

It’s 4th of July weekend and I wanted to pop in to say 👋🏾👋🏾👋🏾👋🏾

What are your plans? What are you guys eating this weekend??? I haven’t decided yet but I’m getting my hair braided tomorrow and I’m super excited about it! I’m getting beads on to and they are going to be super cute! I wish I had a picture but I don’t know how to fit one in!

But back to the topic at hand! 

Taylor Swift and Travis Kelce are married!! I’m so happy for them! I started appreciating Taylor’s music a few years ago and her ‘Folklore’ album is in constant rotation on my Spotify account! I love the song ‘Cardigan!’ I think I saw somewhere that she’s now worth 2 billion dollars. 💸 She literally outworks everyone and I think her talent deserves that kind of reward! 

Travis Kelce is a powerhouse of a linebacker (I think that’s the position he plays) for the Kansas City Chiefs! My brother Thomas played with them for 3 years!!! That stadium is the loudest in the NFL! I’ve been there countless times. I’ve had so much fun in that stadium! 

I’m SO happy for them and they make the perfect couple. Super quirky and goofy, and filthy rich! They will have fun spending all of that money🤑🤑🤑🤑 I think it’s the greatest work that God does when you work really hard on yourself and your career, and then boom, God sends your equal! Your special someone to spend your life with! I’m waiting for my husband to find me in this season! I have done SO much work on myself! Hard work! Years worth of work! I know that when God sends him, it will be perfect timing! God is perfect like that! I trust him and his plan for my life…God writes the perfect MOST beautiful love stories❤️❤️❤️❤️❤️❤️❤️ I am ready for mine! My husband will be so well taken care of and SO well loved! I can’t wait to picnic in the park and watch action movies together! I will drag him to yoga and to play basketball with me! Go get NY style pizza together and just love all over each other💕 it’s going to be beautiful! I wonder where Taylor and Travis will honeymoon together??? I’m thinking about my honeymoon and what I’ll wear🤑🤑🤑 The wait will be worth it🥰🥰🥰 One thing is for sure, my husband will be getting a woman who has been anointed just for him! Our wedding will be the biggest party and celebration in history!!! I’m so excited! 

Dear husband, I say this with love… hurry up🤣🤣🤣

Huge congratulations to T + T❤️❤️❤️