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 😌

We all have trauma and stress in life, you guys! It’s just the way life is! Everyone has a battle, every single day! And it will be like that until the day we die. But 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❤️❤️❤️

Iconic then, iconic now: 90’s IT Girl Fashion Returns!

It's Focused on the Fruit Fridaaaayyyy!!!

We are talking 90's trends that are coming back in style! As a fashionista, I consider myself a fashion KILLA (cues ASAP Rocky😁) and the 90's era was one of my absolute favorite times in fashion! There are so many things that I like about that particular time in fashion but today, we will be talking about 10 vintage pieces in particular...

10. The denim-on-denim moment: I have always loved the denim on denim look! I recently bought a gray denim oversized shirt and paired it with some gray denim jeans. The denim shirt had rhinestones all over it. It was so cute👽 I have always loved an oversized jacket...OR denim shorts with a deniim vest! 

09. Mini Skirts: Being an athlete, I have always had bigger legs so I haven't always been able to find mini skirts in my size but I have owned a few in my day. I think mini skirts look extra fresh on women who have longer legs. I was on Pintrest the other day and I pinned a Prada silver mini with sequins and it was so cute. I am working on toning my legs so that I can buy it at some point in the future!!

08. Faux Leather Jackets: I bought one of these earlier this year in a chocolate brown tone. It was so cute but someone ended up stealing it from me at my job. It was faux leather and it fit me like a glove! I would eventually like to cop one in black, tan and chocolate brown. 

07: Leather Pants: Leather pants are so cute in the winter months. I have always liked them in a winter white color or in black. 

06. Tracksuits: I bought a tracksuit last year in a money green/kelly green color! It was so cute and comfy. Tracksuits are usually worn in the fall months and the brighter they are, the better, IMO! You can usually find them on sale at like TJMAXX or Walmart if you look hard enough!!

05. Slip Dresses: I have always liked slip dresses during the spring months. I like to pair mine with a flat, a sandal, a kitten heel or a basic tennis shoe of some kind!  

04. Mini Bag: I have never been a big fan of the mini bag! They are just too small for my items that I carry to fit into. I have always liked a tote bag instead. OR a cluth purse. 

03. Claw Clips: LOVE these! I have several in different colors. I have been using these for years. You have to be careful with them because sometimes they can dig into your scalp, escpecially if they are cheap! Make sure you buy quality ones that last and will not break!

02. Scrunchies: I remember using scrunchies as a little girl. My mother bought my sisters and I different colored scrunchies and barretts to wear to school and to church. She would let us pick them out on our own. They usually would match our outfits. There is this really dope boutique where I live called 'Gracious Me' that sells scrunchies and they are the best quality!! They even have some that are tie dyed. I have a very interesting taste when picking out colors for the hardware that goes into my hair! I have even bought some at the Dollar Tree before and you know everything there is $1.50! Check them out..

01. Headbands: I have been wearing headbands for years. They will never go out of style to me. The more blinged out they are the better in my opinion! I like wearing them with my hair straightened or in a bun. I think they kinda play up your look. They will always be vintage glam to me!

It is Temple Tuesday! Heirloom Recipes-4th of July traditions in my family.

It's Temple Tuesday, my love!

I hope you already got your workout in and are at work or taking a much deserved day off! I am working as usual and I think we are all looking forward to the holiday weekend!! July 4th is what I am talking about. I cannot believe that July 1st is tomorrow...This year is literally dissolving right before our eyes!! In my family, we have several long standing traditions that will probably always remain in our family. When my brothers were playing in the NFL, all of us would fly to Ft. Lauderdale, Florida during the off season. That time of the year was usually during the 4th of July! We would get dressed and go to fancy dinners, bake chocolate chip cookies and stay up really late watching movies and playing UNO and TABOO... at that time in our lives we were clubbing so we would go to out spot, Prive, LOL! We had the best time together. But now we are older and most of my siblings are married with kids of their own.

During those summers in Florida, we would turn on the grill and lay out all of our burgers, hot dogs and bbq ribs! My mom would make the deviled eggs, sweet potato pies, cake, and banana pudding. My sisters and I would make potato salad and macaroni salad...we always had cookies and a cooler full of drinks💗 It would always be so hot in Florida for the 4th and we were just happy to be together for another holiday, with our health in tact! 

We have so many memories as a family and I am so blessed to pass these down to my kids when I am blessed to have my own family someday! 

I wish you a very happy 4th and a beautiful weekend!

eat some for me!!!

love you, mean it!

peace☮

My Williams-Sonoma Letter!

Happy happy Mindset Monday!

I hope you guys are enjoying this hot girl summer☀️

It’s SO hot today and it is supposed to be in the high 90’s the entire week!! When it gets hot like this, it can only mean 1 thing!!! MY BIRTHDAY is coming soon!!! Whoot Whoot👏🏾👏🏾👏🏾👏🏾👏🏾

But back to the topic at hand! I wanted to reveal something to you guys that I actually forgot about until a few days ago! This is SO cool and I was so excited when the Holy Spirit brought it back to my attention. During the COVID pandemic back in 2020, like everyone else, I was looking for ways to make some money. I was looking for a job and I was trying to get creative. I remember watching CNN one evening and I think it was Anderson Cooper saying that because of the Black Lives Matter movement, fortune 500 companies were looking to hire more qualified black people! I mentioned it to my Dad and he suggested that I make a list of several I could find, get their mailing addresses and mail them a letter introducing myself and tell them I’m looking for employment! I immediately got to work. I vividly remember mailing letters to the Williams Sonoma CEO, Laura Alber!!! My brother, Thomas helped me to craft a really professional letter!! I typed it out and printed it AND mailed it with a wing and a prayer!!! I was so excited but I was not sure if my letter would make it all the way to San Francisco, California🔥🔥🔥🔥

I have always loved that store and I have previously studied Interior Design so I figured I had a good shot at landing a job if their team did receive my letter!! SO, I waited! And waited AND the I got an email!!!! It was from Patty Claauss, the Vice President of Global Talent Acquisition for the Williams Sonoma, Inc!!!! It was dated Thursday, September 10, 2020❤️❤️❤️ The email read…

…Hope this finds you well. Laura Alber shared your kind letter with me and I would be more than happy to learn more about you and your experience. Do you have a resume you can share with me?!!!!!!!

I was speechless! I immediately responded by sending her my resume! We chatted back and forth over the phone and even had a few phone interviews but it just wasn’t a good fit for me at the time! But I was honored to get that email! God was definitely the one orchestrating the entire situation!!! Later, I went back into my email inbox, printed the email and put it in a frame! 🖼️ 

The moral of the story is… NEVER GIVE UP! Faith the size of a mustard seed can move mountains, my love! I never thought my letter would reach the CEO of Williams Sonoma BUT God, hunny!!!!!! Anything is possible when you believe. ANYTHING! Apply for that job, send the email, make that call, ask that person out that you like!!!! You never know what could happen when you step out on faith!

I hope you enjoy this day and I’ll see you next week!

love you, mean it❤️❤️❤️

✌🏾