May Reflections

 Hello Everyone! I hope you had a wonderful Wednesday! Reflecting on this month, all in all it has been a good one. I have moved into new directions, and more than ever making every step to keep living my purpose. This month we talked about embracing all you. I gave you 8 tips to managing your mental health in honor of Mental Health Awareness Month. I also gave you some advice on people to let go in your life as well as 6 alternatives to ice cream, yum! It has definitely been a busy month, but an exciting one as well. Like I have said before, I feel like I (and many people around me) are in a season of transition. My husband and I are moving into new things. My girls are out of school for the summer, and my son keeps growing and talking more everyday. I am also staying consistent with my workouts online (I hope you join me sometime) and not online… hehehe! I hope your May was filled with love, joy, and opportunities of growth and learning. It is never to late to turn it around. I want to keep encouraging you to be the best version of you possible. You can achieve a life full of wellness (Physically, mentally, and spiritually). Let’s get ready for the summer whoo hoo! I’ll be right here providing you with more inspiration, motivation, and more Well & Fit Coaching health and fitness tips. Be well you guys. See you soon!

Live. Love. Well & Fit.

-Dominique

 

Don’t forget to follow me on Instagram: @wellandfitcoaching

…and check out my workout live every Monday and Wednesday on Facebook (facebook.com/dommichele) Live and Instagram Live!

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Wellness Wednesday: 6 Alternatives to Ice Cream


Hello Everyone, and Happy HUMP day to you! We have almost made it to the weekend! Although I have been trying to rid myself of this mentality… I want to live and appreciate everyday for what it is. I am really productive during the week, so I guess I’ll embrace that.
Anywho… before I began on my rant, lol… I was going to talk about ice cream. Oh ice cream! How I love you. Especially in the flavors of Rocky Road and Rainbow Sherbet! It has been crazy hot here in Southern California, and what is better than going to grab an ice cream with the family? Although it is a great treat to cool down, ice cream has its negatives. A lot of people I know are lactose intolerant, so even though they love a scoop or more of ice cream, it doesn’t always go well with their stomach. We can also blame ice cream for those added calories that get packed on. It is not the healthiest snack or dessert. So I started thinking… what are healthy alternatives that I have tried that work to soothe my ice cream itch. I only thought of 6, but here they are:

  1. Low Fat Ice Cream: Eating This is a great way to stay inside the ice cream family, but consume a lower amount of calories.
  2. Frozen Yogurt: This is so popular now. With everywhere from Yougurtland to Menchies, I am certain you will find something you like to satisfy your sweet tooth. Now try to choose health worthy toppings are well or you will defeat the whole purpose.
  3. Sorbet: So it is basically frozen fruit juice or flavored water and sugar. Use your fork or ice cream scoop to serve it up in a bowl and enjoy.
  4. Yogurt Parfait: Grab that low fat or fat free yogurt and layer your parfait with anything from strawberries to blueberries, to granola. Any fruit basically goes, and add some honey or agave for extra sweetness.
  5. Fruit Smoothies: Besides frozen yogurt this one has to be my favorite. I love smoothies! Especially made right in my kitchen. Combine your favorite fruits for amazing combinations for a slushy and fun drink. You can also add vegetables.
  6. Fruit Juice Popsicles: This one is mainly for the kids, but I enjoy it as an adult in summer. The best way is to do it at home. Pick a fruit juice (or make your own) without an ton of sugar, freeze, and enjoy! You’ll have a lovely snack that you and the kids can eat.

So there you have it. 6 alternatives to ice cream to keep you cool, and health conscious as we move into the summer months. I hope you like it! Be well you guys!

Live. Love. Well & Fit.

-Dominique

Tackle Your Tuesday: Take a Break and Move!!!

Hi Everyone, and Happy Tuesday to you! Today was very productive and it moved rather quickly, but one think I forgot to do was take a break and MOVE! I blame it on the hot weather here in Southern California, but it was mostly me (hehehe!).

Today’s inspiration actually came from and Instagram post I came across from @busyprobalance. Periodically she makes these posts that remind you to get up and move even while you are at work. The funny thing is I also had this in my notes to blog about today, but didn’t do it myself…. I guess I will get back tomorrow.

The majority of the time we can get so wrapped up in our work (I call it being in my zone), that we can forget to take a break. Go outside and refocus your energy. Give your eyes  a break from starring at the computer screen or dealing with difficult customers. A favorite quote of mine has always been, “Just find time to be”. Once your done come back inside a hit it hard again, but with a fresh mind and body. Let’s make our best effort to Tackle Our Tuesday… or Wednesday… or everyday! Remember to always take a break and move. Be well you guys.

Live. Love. Well & Fit.

-Dominique

Below are some exercises you can do right at your desk if you don’t have enough time to go outside:

 

Motivational Monday: Seasoned People


 Hi everyone, and happy Monday to you! Have you ever felt like you were in a season of transition? I believe that is what I am in right now. It is so appropriate too as the actual seasons are begin to change from spring to summer. In this last week I have been constantly reflecting on some people in my life. Which direction am I meant to follow? Who is holding me back? Who do I need in my life, and who do I need to love from afar? Just as the seasons change, people and issues will do the same. Some lift you up and some bring you down, so how do we decide who stays and who goes? You can start by asking yourself these four questions:

  1. Are they a positive or negative influence in my life?
  2. Do they support me as a friend or family member should?
  3. Is this relationship based on the principle of “give and take”?
  4. Are they honest with me when I need them to be?

Whether you answered yes or no to these questions will help you make some decisions moving forward. At this point in my life I have learned to respectfully decline certain situations. I have found my power in NO, and I am moving into my purpose with positivity.

You may also be in a season of transition, and you may be analyzing some situations in your life as well. I am here to let you know that it is perfectly ok. Without some uneasiness there is no room for change. I ran across a quote the other day that said, “You are under no obligation to be the same person you were a year, a month, or even 15 minutes ago. You have the right to grow.” I really want to encourage you tonight. Spread your wings and grow. Those who truly love you will be right there with you cheering you on. I hope this helps someone tonight. Be well you guys.

Live. Love. Well & Fit.

-Dominique

Tackle Your Tuesday: 8 Tips To Take Care Of Your Daily Mental Health

Happy Tuesday Everyone! I hope you all are having a great day! May is National Mental Health Awareness Month, and this is a subject that is very important to me. Working as a health educator has helped me to realize how people don’t typically take their mental health into consideration when it comes to overall health. When in all honesty, you cannot talk about your physical health without considering the mental aspect of it. In addition mental health touches me culturally because in the African American community it is not something that is taken seriously. It is typically not discussed, and going to get any type of therapy is seen as negative. I am determined to change all that by providing weekly motivation, and topics that will make your day better through inspiration. After all wellness is not just about physical health, but about your mental health as well.

So…. I began thinking how am I taking care of my mental health, and what can I do to encourage you as well… so here you go… my tips to take care of your daily mental health:

  1. Pray – Starting and ending my day talking to God provides me a sense of calm and it gives me gratitude everyday.
  2. Make a “To Do” List – I have talked about this before, and it still rings true. If you have short term goals for the day, it will give you a sense of accomplishment therefore feeding your confidence.
  3. Listen to something inspirational – Whether I listen to the bible, a daily devotional, or a motivational speaker, keeping myself inspired gives me hope throughout the day.
  4. Relax your mind – I know it can be tempting to continue to check your social media or binge on Netflix, but don’t do it. Spend at least 10 minutes in silence by yourself every night to work on your mental peace.
  5. Set a bed time – Just like children adults need a bedtime too. After I made a commitment to making a bedtime my life has never been the same. I wake up refreshed and ready to tackle the day.
  6. Exercise – There’s nothing better than exercise to keep you in balance. Someone once told me the only way to get back to homeostasis is by crying or exercising. Exercising releases endorphins that help you feel better and rest better. It is definitely my go to for mental health.
  7. Laugh – It seems almost automatic, but yes laugh. Laughing improves your health and helps you enjoy life. Your whole body will become more relaxed, and you’ll have a better outlook after.
  8. Rock Out! – Last but certainly not least find time to just dance, sing, and have a good time. Whether in your car, home, or a night out on the town taking time to just rock out with friends and family is so therapeutic.

There you have it! My 8 tips to take care of your daily mental health. I can certainly say do 90 percent of these everyday. It helps me manage my mental health, and keeps me positive. Try them and let me know how it goes! Be well guys.

Live. Love. Well & Fit.

-Dominique

Motivational Monday: Doing Your Best Today

Hi Everyone, and Happy Monday to you! I had a great weekend filled with family, love, fellowship, and dancing! It was a wonderful time. I just wanted to quickly encourage you today because after all isn’t today all we have? Tomorrow is not certain, but if somehow God gave us a glimpse of what tomorrow brings how would we make a conscious effort to change today?

I read a quote by H. Jackson Brown Jr. that said, “The best preparation for tomorrow is doing YOUR BEST today.” These words could not ring more clearly. In your health, studies, business, relationships, etc. It is only what you will make a decision to do today that will set the tone for tomorrow, so for the remainder of your day (and for the rest of the week) be great, make the right choice, try one more time, love harder, and stay strong. Be your best today for a better tomorrow! Be well guys!

Live. Love. Well & Fit.

-Dominique

Tackle Your Tuesday: Embrace All Of You


Happy Tuesday Everyone! I hope you all had a blessed day. A lot of things going on over here including revamping and moving towards new goals. My mind has been busy focusing on so many different things that sometimes I can forget how far I have come, and how I need to embrace me. I’ve been through trails over and over, and when I’m in it, it feels like it will never end. I rest assure though that I have God and I have myself. I will dust myself off and remain strong in myself. You should too! 

Tackle your day by celebrating how far you’ve come. Embrace yourself. Love yourself. Find peace in your body, and rest in that beautiful self image of you. It will raise your confidence and improve you attitude throughout the day. Get rid or push aside those who don’t realize your worth or take you for granted, and begin to live how God intended you to. A life of overall wellness. It all begins in the mind so do your best to embrace yourself each and everyday. There’s only one you, and you don’t want to waste any of this life. 

Live. Love. Well & Fit.

-Dominique