80% Nutrition, 20% Exercise

Since the recent passing of the new year the majority of us are “on fire” or motivated to achieve our new year resolutions. The most frequent of new year resolutions has to come from the never ending desire people have to “lose weight”, and by this they think it equals exercising more. Although this is a very important component, you still can’t out exercise your diet. Even if you managed to exercise 7 days a week, you would not get the best results you possibly can unless you begin eating right.

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I have recently been on a smoothie kick in the morning. I mix all my favorite fruits, and veggies in the blender (the ninja blender I initially bought for my husband for Christmas…hehehe…), and it is a sure way to start my day off right (I will be adding a protein mix soon because I am hungry in like 2 hours). I have also been bringing snacks such as nuts, cheese, cranberries to also snack on. When I have lunch I try to keep it light. I don’t want something to drag me down for the rest of the day, and I live by my “don’t overeat rule”. If we are to truly conquer our wellness goals, then it has to start from the inside out.

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Everyday you wake up try to make a conscience decision to live a better life. Now don’t get me wrong, I am not perfect by any means, but I know that I want to take care of myself now and avoid problems later. It is also good to practice “everything in moderation”. Have a slice of cake or a mini snickers (my treat). It usually curves those cravings, and you can move on instead of obsessing over something that you wish you had.

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They key is to stay realistic. Ask yourself, “Where am I now?” and “Where would I like to be in the next year?” Do you want to be stuck making the same new year resolution next year, or is 2017 the time for change? You decision, but know that you are the one who has to deal with the consequences.

Be well you guys.

Live. Love. Well & Fit.

-Dominique

 

Seeing Your Vision

I don’t know what it has been about the start of this year. I have seem to feel re-motivated. 2017 feels good from my head to my toes, and we are only 4 days in. I feel more comfortable doing things that I have never done before, and I want to stick to them. 

I feel so fortunate to work where I do. I just finished make a vision board for 2017. It is filled with dreams and goals that I have for myself and my family. What’s funny is when I started I didn’t know what I was looking for, but as I continued searching for images and words that spoke to me, the more clear the vision became. It was a self reflection process. I kept thinking, “This is work?!!!” Lol!

Just like making a vision board, life is very much the same way. At times we may not even know what we are looking for or which direction we should go, but the more we press on, then more it is revealed to us. 
Every workout I complete, I am living out my purpose. I am also helping people and myself at the same time. It is a God given gift and feeling that makes me come alive. Good things are in the works for you and me. We just have to start somewhere and keep pressing on. 

Be well you guys. Stay encouraged, and make tomorrow amazing as well.
Live. Love. Well & Fit. 

-Dominique

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.

Wellness Wednesday: National Dessert Day

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Hi everyone, and happy hump day to you all! Every now and then I like to go online to look up the random holidays in every month, and boy are there some wacky ones out there! Well today just happens to be National Dessert Day! Yum! In the world of health and fitness usually the words desserts or sweets is strictly forbidden, but I have just the opposite affection towards it. I like my sweets. My favorite happening to be a Snickers (FYI). After all desserts are on the food pyramid right? Lol! I know, I know, but in all seriousness. I find the worst diets to be the ones that cut our desserts completely. Although yes they are packed with sugars and calories, they are not there to ruin your diet. My favorite rule to tell my clients is, “Everything in moderation”. It is those that deprive themselves of sweets are usually the ones that fail because they end up going on a “sweet binge”. I believe it is all about balance. Balance the sugar, fats, and fried. Make sure you are eating an abundance of fruit, vegetables, nuts, lean meats, etc, but have a cookie once in a while. This is in no way to get confused with special situations. If you have a medical condition limiting you to a required diet, then by no means am I telling you to eat a bunch of unhealthy foods. For those of you though that have tried diet after diet trying to cut out sugars or carbs, just know that more than likely it is not going to give you the lasting results that you want. So on account of National Dessert Day I want you to eat a piece of cake and live a little, and I said a little. Just keep in mind of your ultimate goal. Live a happy healthy life the right way! Happy eatings!!!

Live. Love. Well & Fit.

Picture from today’s workout and breakfast!

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Thoughtful Thursday: Finding time for yourself

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Happy Thursday to my readers.  I particularly enjoy this time of day. It is a time when my world is quiet ( aka the kids are sleep) and I can take time to be me. Just to think. Not being mommy or wife, but just settling into my thoughts. Wellness can be explained a lot of ways. For me it is being in a state where you mind, body, and spirit are at peace.

From day to day our schedules may be taxing, but I find hope in knowing that it will be alright. It is important to find a time in the day when you can also release. I make it a time where I can write down or fine tune my goals. I can prepare mentally for the day ahead, but at the same time enjoy the reflection of this day. It is just another component of being well and fit. Seeing my children done with their day sleeping peacefully in their beds confirms to me a job well done. Then my reward comes by simple seeing my husband walk through the door safely, and if time, we watch a movie together. It is a stress reliever. A way to unwind after a long day. It is part of being well. Find sometime to be well to yourself this evening.

Live. Love. Well & Fit.

20151008_084316Pic while stretching before today’s workout