Tackle Your Tuesday: End Your Day In Silence

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On a daily basis at bed time I try to give my last thoughts for the day either on my blog or social media. The problem with that is after I hit “post” notifications come flooding into my phone from people liking or commenting on what I have shared. Initially I just try to put my phone down, but I can’t lie something in me ends up checking any way. We are all guilty of it, and the older I get, the more I am learning just to let it be. Unless it is an emergency, it does not need to be address right before bedtime.

From day to day we are distracted with so many things. Phones, social media, video games, television, etc. are all things that contribute to our hectic day. Not to mention our commutes in the morning and at night. You could even be dealing with difficult coworkers throughout the day, but there is hope I tell you, in silence.

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5 to 10 minutes of silence a day can make a lasting impression on your day and your health. There is something truly “golden” about it (Although it can be loud at times because of our own thoughts). Try allowing yourself 5 to 10 minutes before you actually fall asleep and just lie in your bed.  Let your thoughts roam, but remain calm and just let it all filter out. That’s what I’ve been trying to do.  Just be still. You could even pray. Take this time to spend with God, meditate, or practice deep breathing.

See wellness is not just fitness or eating healthy. It is a way to take care of your entire self. That includes you mental and emotional well-being. Spending time in silence also allows you to do some self-reflecting. I can concentrate on the good things, and the things I could have possible changed in my day. Self-reflection leads to growth, and that can only happen in your innermost thoughts.

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I encourage you to try this tonight. Find time to just be and relax, then fall asleep. Tackle the rest of your Tuesday in silence. Be well you guys.

Live. Love. Well & Fit.

-Dominique

Motivational Monday: My Recipe

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A little late, but this was my recipe for success this Monday morning, and it is still carrying me through my day. Prayer. Putting on the full armor of God. Listening to my morning motivation, and JT (that would be Justin Timberlake, the 20/20 experience as a matter of fact). It took me a while, but I have learned how to get myself centered and ready for the day ahead. I can’t control the traffic, weather, or other people’s driving in the morning, but I can set myself up for starting my day. Let’s keep the positivity flowing throughout the remainder of the day!

Be well you guys!

Live. Love. Well & Fit.

@dommichele

 

 

EXERCISE + HAIR = ?

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I’m am working on a project at work that requires a lot of research, but what I recently came across while searching the internet made me say hmmm. Although I knew 4 out of 5 African American women are obese, I did not know the contributing factors. According to Medscope.com, a group of African American women were selected to participate in a study as to why they don’t exercise. Barriers included lack of social support, social stigma and shame, economic concern, and of course hair. I cannot express to you how many times black women will go without exercising, swimming, or participating in any physical activity just because they are afraid they will “mess their hair up”. Although I have been guilty of this myself, I say enough is enough! We have to set an importance on our health not our hair. It is upsetting that coming from a background of women that are so strong, we fall victim to such a small factor. The time for change is now. We have to be better and do better. Our families are depending on us. Obesity leads to so many other health problems. Heart disease, diabetes, hypertension, etc. I just want to encourage all of my African American women out there to be more proactive about your health. You are beautiful and strong! Let’s join together to start a healthy movement!

I hope this helps someone tonight. Be well.

Live. Love. Well & Fit.

At Home

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I don’t always have time to go out and exercise, so at home will do just fine. It gives me time to be in a space of my own. I make up workouts, Youtube workouts, and work on my strength training (with my weights). It is important to realize that the point is to get your body moving not to have to be in a gym or a specific atmosphere. If you have a even a little piece of space at home, it is an opportunity to exercise. No excuses people! Get to it! I hope you all had a wonderful Saturday. Be well.

Live. Love. Well & Fit.

 

 

They Won’t Understand Your Vision

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Hello Everyone!…Happy Monday! As I continue on my fitness journey, I have learned many things. I felt ups and downs, and even doubted myself. Although unsettled waters may arise, that does not mean that I will not sail the storm. We should all make an effort to take on the waves in front of us, and even though you are unfamiliar waters, the storm won’t last always. Don’t give up on your vision. I speak to myself and all of you tonight. You cannot lose sight of why you started on this journey in the first place. People may doubt you, talk about you, or wonder why you are still doing whatever it is your doing. Remember to press on. No one will understand you vision, and your purpose is not for them. It is for you. God gave you this path for a reason. There may be disagreements, and certain people may ignore you altogether, but keep pressing forward. Nothing can be a set back unless you make it, unless you want it, unless you pursue it with everything in your being. It has to be embedded in you like your DNA code. Your vision is for you and no one else! My father sent me a text message this morning that read…

“Here are 5 words that will determine if your ladies will have success in the quest for a healthy lifestyle and here they are: THE WILL TO DO IT!”

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The will to do it can keep me and you striving to our goals, towards our vision. I hope this helped someone tonight. It certainly helped me.

Stay dedicated to your vision. Stay motivated my friends.

Live. Love. Well & Fit.

 

Stay Sunny

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Happy Monday Everyone! As we inch closer and closer to the winter months, it can be easy to slip into those bad habits like sleeping to long, over eating, and not exercising. After all it is COLD!!! Although the thought of being at home cuddling on the couch all day consuming yourself with comfort food sounds great, it is not beneficial to your overall health. It may take more motivation than ever to get out into the sun and move that lazy winter body, so here are a few tips to stay active during the chilly months:

  1. Check the weather: Stay informed on the forecast to take advantage of those slightly warmer days so you can get out and workout.
  2. Dress appropriately: Nothing is worse than freezing while you are exercising. Tights, gloves, beanies, scarves, sweats, long socks, etc. Layer it on as much as you can without restricting your movement, and if you get too hot, you can peel off a layer or two.
  3. BE AWARE: It gets colder and darker faster in the winter months so be mindful of every element in your environment. Roads may be wet or slippery, so be careful out there. Wear bright colors or something with reflectors so you can be easily seen. Safety is always the name of the game!

So there you have it. Use these tips and you are sure to have a sunny winter! Be well everyone.

 

Live. Love. Well & Fit.

Pass The Peanut Butter!

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Hi everyone! It is FRIDAY, yay! I made it through my first week back to work. It did help that I had a break in the middle of the week thanks to Veterans Day. It was a week well spent getting back into the swing of things. While at work, I always find time to research various health and fitness topics, and today peanuts and peanut butter just happen to be the topic of interest in my brain. Did you know that November is Peanut Butter Lovers Month? I can’t say I get too excited about peanuts or peanut butter unless it’s in chocolate or Kung Pao chicken! I also enjoy a good PB and J from time to time.

After doing some research I learned the benefits of peanuts as well as peanut butter are awesome! They are packed with fiber (helps with digestion), protein (builds and repairs muscle), potassium (great for recovery), B6 (helps with energy), and more. Its got heart healthy monounsaturated fat or “the good fat”, and because of the protein, it keeps you fuller longer.

Overall I think peanuts or peanut butter would qualify as a smart pre-workout or post-workout snack. After taking all those facts into consideration it is safe to say you should get cracking (peanuts) or scooping (peanut butter). Be well, and enjoy your peanuts this month!

Live. Love. Well & Fit.

Motivational Monday: Finding Your Purpose

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Hi everyone, and Happy Monday! So… Today was my first day back to work. Although I am excited to continue my work as a Health Educator, I had to leave my baby boy at home. Going back to work after being on maternity leave for so long is hard to do. I am definitely missing my baby, but life must go on! Being back at work is motivation in itself. It helps me to get closer to my overall dream with Well & Fit Coaching. It is one step added to my overall wellness.

Believe it or not the above questions have a substantial effect on your health. According to the book that I’m finishing up, Simple Health, your sense of meaning in life significantly impacts the degree to which you will be able to experience optimal health or wellness. I don’t know about you, but I feel a much better when I am doing what I love. When I am living out my purpose. The motivation comes from within, and leaves me feeling fulfilled. As I read on I learned finding your purpose helps boost your confidence which causes less stress which leads to a better physical life. Can you believe, your body and mind will thank you for living out your dreams! We all have a sense of what we want to do in our short time on this earth. In time I believe that most of us will find that purpose, but it is up to you to act on that purpose. This week begin to imagine how you can live out that thing that gives you meaning in this life. I hope it drives you to take the next step towards your dreams. Be well everyone.

Live. Love. Well & Fit.

Picture below of my coworker and I in the November DOPH newsletter.

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Motivationl Monday: Prevention

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Hi everyone! Happy Monday! Today I had the joy of going into work for a celebration Health Education Week. My coworkers and I were being honored for the service that we provide to the community. The wonderful thing about being a health educator is that I have the opportunity to impact health before the sickness actually occurs. I do what I do to prevent infant death and help African American women live a healthier life. I love what I do, but being able to write in this blog is just another way to help with prevention. Well & Fit Coaching is another way I get to help people from all over in their health and fitness journeys.

I chose to specialize in health and fitness promotion for a reason. I want to help people be good to their body. If you are good to your body, your body will be good to you. Education plus motivation is a powerful tool. My director of public health always says, “Physical health and mental health work hand in hand”. It is true! For every element whether it be exercising, coping with chronic disease, or eating well, there is always an emotional connection that comes along the way. With that said, I will continue to do my best to bring you information and inspiration for you to live the best life you possible can. Let’s prevent the worst by being our best. Be well everyone, and I am happy to serve you as a health educator.

Live. Love. Well & Fit.

Picture from today’s workout

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Fight On!

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Hello and Happy Thursday! When I workout, I find tons of inspiration from whatever is around me. The time spent running and walking really lets me clear my mind and think. Today I ran across the breast cancer survivor board seen in the picture above. What’s funny is I walk by this bored almost everyday, but for some reason today was the day it made me think. I’m pretty sure at one time or another we have all been touched by breast cancer whether it is ourselves, a friend, or a family member, and since it is breast cancer awareness month, it is a perfect time to talk about it.

Did you know that cancer is the most feared word on the planet? I personally know three breast cancer survivors. My grandmother and 2 of my aunts. They fought breast cancer and won. I thank God that they are all still here living their lives more beautiful than ever. I guess this is why this particular board touched me so much this morning. When it is personal, it hurts more, but when they come out in victory, it is that much sweeter. I could easily throw the facts of breast cancer out to you, but I’d rather encourage you. For all those women and men out there battling breast cancer, I say fight on! Survive on! Stay strong! With over 2.5 million breast cancer survivors in the U.S. alone, it is my advice that you don’t give up! NEVER; especially, with the love of God, all things are possible, and I pray that you all can be well everyday.

Live. Love. Well & Fit.

I do want to leave you with what to look for when conducting your own personal breast exam. If you see any of these signs and symptoms call you doctor immediately.

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