Motivational Monday: Your Well Being Is Priority.

Hello everyone, and happy Monday to you! I had the privilege of attending a training today that addressed pregnant and postpartum mood and anxiety disorders. It was a real look on the signs and descriptions of what women go through during and after pregnancy, and how these disorders affect the whole family. Although I have attended trainings touching on this subject, this training stuck with me because the topics discussed were on a more detailed level. We were equipped with the knowledge of what to do if one of our clients, family members, friends, and even ourselves ever encountered any of these feelings.

Mood and anxiety disorders during and after pregnancy is a very sensitive subject around the world, and sadly most women don’t speak up. Too often pregnancy is always said to be a joyous experience in women’s life, and though I believe all children are a blessing, that is not the case for a lot of women. They deal with depression, anxiety, OCD, postpartum stress disorder, and in the worst case scenario some women experience psychosis, where they have harmed themselves or their babies.

Mental health goes unaddressed in many communities, and far too often getting the appropriate help comes off as a sign of weakness. In some cultures they are quick to label you “crazy”, but I am here to say it is ok. It is normal for a woman to feel the “baby blues” up to 2 weeks after pregnancy. The problem occurs when it last longer than that. Postpartum depression may range from birth all the way until babies reach 12 months of age.  I even argue that it can last longer.

The important thing for women to realize is that your well being is your priority. You are not crazy. You are not a bad mom. You are ok. The key to getting the help you need is speaking up. Don’t sit alone with these feelings. Express yourself to your spouse, family member, friend, doctor, or someone you can trust. This issue has gone on long enough without real recognition. Let’s get behind our mother’s and support them in anyway we can. A healthy mom means a healthy baby. They deserve the best chance to thrive.

I hope this helps someone. For more information you can log onto http://www.postpartum.net. If you are pregnant or just had your baby and are feeling any emotions that you are unsure about contact the Postpartum Support International Helpline: 1-800-944-4773.

Be well you guys.

Live. Love. Well & Fit.

-Dominique

 

 

Fit For Thought 

Fit For Thought: Don’t be afraid to start over. It’s a brand new opportunity to rebuild what you want. 

Live.🌿 Love.💖 Well & Fit.💪
Photo Cred. @christinariveraphotographs

#fitness #health #exercise #wellness #wellandfitcoaching #thursday #fitnessmotivation #fitmom #dopepic #weights #weightloss #goals #lifecoach #motivationalspeaker #fitnessblogger #blackfitnessnow #blackwomendoworkout #photography

Motivational Monday: Celebrate Your Health

Hi everyone, and happy Monday to you! Today has been very productive. More than ever I am more in tune with my goals, and everyday I am stepping into it.

My encouragement for today is very simple. I want you to celebrate you health.  Even if you are sick. Every day you get up is a blessing, and even if you aren’t feeling well, every breath is a opportunity to celebrate you health.

Our health is so very important. Yes we strive for goals and look forward to the future, but what does it matter if we don’t have our health. There is a Nigerian proverb that states, “Before you heal others, heal thyself.” Your greatest treasure is you. Keep yourself in balance, and it will be easier to handle everything else in your life. It took me a while to learn this, and now I use it as a sense of empowerment. It allows me to be a better wife, mother, sister, friend, and daughter.

I challenge you to take time out today to write down five things you are grateful for in regards to your health. It could be anything. Be thankful for your heart beating, for your breath, for your nails, for you mental health. Expressing gratitude is a form of positive psychology. A more positive life equals a healthier life.

LET’S CELEBRATE YOUR HEALTH TODAY!!! Be well you guys.

Live. Love. Well & Fit..

-Dominique

Fit For Thought 

Fit For Thought: If there is no enemy within the enemy outside can’t get in. -Les Brown 

Build up your inner man. Believe you can, and nothing will be able to stop you. 
#inspiration #motivation #fitness #health #exercise #wellness #wellandfitcoaching #lesbrown #fitmom #boss #queen👑 #blackfitnessnow

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!

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:

 

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: 7 Steps

Trying something different tonight. I made a vlog instead of writing in my blog. 
*** video is having difficulty loading from my phone. You can see the full vlog on my Instagram page, @wellandfitcoaching ***

7 Steps to Claim Your Personal Power. Shout to my coworker @boojielee_fuse for finding this and fueling my inspiration. 
These are great steps to use in your everyday life. Enjoy! 
Live.🌿 Love.💖 Well & Fit.💪

Reevaluate 

Sometimes you have to step back and reevaluate your goals. Pray, plan, and press forward.  -me

I wrote this down today while making my morning “TO DO” list. Every word is so true. (It may have some spell check errors, lol!)… but that’s ok. The best thing about the road to your goal is not just when you reach the finish line, but the journey along the way. Remember that.

Live. Love. Well & Fit.