Get your Mind on a Fitness Program


As you wake, don’t forget to make Time for your Mind Fitness!! 


A reminder to stretch your mind as you would stretch your body.  Twist out the kinks, elongate the muscles, and reward your mind with the TLC it so desperately needs and deserves.  A twist to the left, then to the right, will awaken and challenge your comfort zone until you can feel it. 

walker & walker mind fitness change management

Let me address your concerns before Mr. Comfort attempts to hold your next steps hostage.

You may be thinking, “I barely have enough time to get dressed and out the door in the morning” or “The stretching of my mind is not like stretching my body," or even "When my kids get up, there is absolutely no time to add anything to my already hectic morning." 

GOT IT! mainly because I have been there!  But... allow me to  show you how to get yourself on a 5-step fitness program that elevates your mind.  Welcome aboard my “Change Train.” 

Choo Choo!!  Let’s get shifting.


The push

As any other morning routine, it takes effort and commitment to roll out of the bed. #PUSH to your greatness and eliminate the distractions. Set an alarm that wakes you to 15 min each day of “Morning Me Time.” Consider it with intent.  Set your daily alarm now before you move on to the next step.

The setup

 Choose a dedicated space in your room, preferable in front of a full mirror, to sit in comfort. I use the floor, but a chair will also work.

 Turn on zen radio or spa radio to relax as you prepare to center you. (My 5 year old loves spa radio on pandora for this exercise)

The stretch

A deep breath in through your nose and out through your mouth for 3 iterations.

o   Think of what “I am” (physically, spiritually, mentally).

o   Think of what I am grateful for.

o   Think of what I will do.

o   Focus your mind by AFFIRMING your “I’s” aloud. This is a super important step because affirming these “I am’s” and “I do’s” is different and may feel silly as you look at yourself face to face, and to some may even be a bit uncomfortable.  #Push through.  You are talking to yourself.  You are talking to your best you.

The cool down

 Pray and/or meditate for guidance to live your affirmations and to also be a light to others who may grab onto your positive spirit.


The consistency

 Repeat daily. 

 Consider an affirmation that is personalized just for you.


****YOUR BONUS:  The Body

While you are still seated, starting with your neck, take the time to stretch your body.  Awaken your neck, shoulders, arms, hands, back, hips, legs, and feet.

Go into your day as the affirmed, confident, and clear boss you are! 


Own it, Drive it, Be it!


Lolita E. Walker

Lolita E. Walker is a personal and organizational change management speaker, leader, and facilitator at the forefront of a movement to help busy women shift their mindsets, to take back moments for themselves.  These moments translate to more productive, creative, and decisive individuals, who embrace change at the onset, act with clarity and confidence, and thrive, as they surpass their desired results.  She moves powerful women into their own personal greatness.  Within the disruption, discomfort, fear, and doubt, are triumphs, successes, and wins.  

Lolita’s clients range from entrepreneurs to executives and busy at home moms, who each benefit from strategies to refocus, restore, and re-weave clarity and structure into their everyday routine.

Lolita is an MBA and Industrial Engineer by trade. She uniquely fuses her technical, business and personal expertise to guide others through the necessary tools to embrace change. Her organizational change management background, coupled with personal changes fuel her movement to unleash the freedom and creativity necessary to thrive during one’s “chaos of change”,

Lolita’s services range from creating personalized daily affirmations, to renewal retreats, online workshops and both group and 1:1 coaching.


Lolita E. Walker

Lolita is a change expert and champion for women who founded Walker & Walker Enterprises, LLC. as a movement that helps and empowers busy women to take back moments for themselves to truly embrace, act, and thrive in the challenges of change. Through unique training workshops, speaking, coaching, 1:1 consultations, and affirmations, to name a few, Lolita is engaging and touching women's lives each day. Ownership, accountability, and clarity are three of her focal points throughout her teachings.