Tackle Your Tuesday: On Your Mind

Hi Everyone! Happy Tuesday to you! I will keep today’s wellness tip simple. As of latley I have been trying and new method of getting tasks done in addition to my “To Do” list. I simply just do it when it is on my mind. With being a wife, mom, business woman, etc… I can forget things pretty quickly, but by not sitting on my thoughts or ideas they seem to get done. 

At first it was hard because I am a natural planner, but now it helps my days flow more smoothly. Try it out and let me know what you think. It’s a positive personal encouragement that I am getting things done, and it leaves no room for procrastination. 

…and right now I will do what’s on my mind which is to sleep. Be well you guys!

Live. Love. Well & Fit. 

-Dominique

Motivational Monday: Decide

Hello everyone out there, and a very Happy Monday to you. Today started off a bit rough. Actually the last few days have started off rough. I have been sick. It has just been the common cold, but it has been lasting longer than normal. Let’s just say it has been kicking my butt! Although I have spouts of energy every now, but then it still keeps coming back! I am going to keep pushing forward any how.
Any whooo…. I have a confession to make… I AM AFRAID. I stumbled across a quote that says, “Decide that you want it more than you’re afraid of it.”  Sometimes I doubt my abilities, and like many out there, I find myself comparing myself to other people who are doing the same thing as me (usually on social media). It is like a trap I get pulled into, and then I have those feelings of failure, doubt, and jealousy. Why am I not where they are? Why do they get more support than me? Is it my personality? Is it my approach?… Then other crazy questions stir up. What if everything goes as planned? What if my dreams come true? Will it be too much for me to handle? How much can I handle…and on and on it goes. As hard as we all try not to do it, we still do, and to be perfectly honest, it is just human nature. The negative side is that it creates fear, and I for one am not going to submit myself to that. God even tells us that we do not have a spirit of fear, so I have a decision to make. Do I want my dream (even if it is moving a snails pace) more than I am afraid of it?… and you know what… I DO DAMMIT! Obstacles and failures are apart of success, and I really really need to stop comparing my path to someone else’s path.

Have you ever felt this way? Are you going through it now? If yes then decide today that you want it more than any of those fears, doubts, and jealousy. God has a plan for your life. YOU. Your path is meant for you, and my path is meant for me. I am going to try my best to embrace it and everything that comes along with it. Be the best you that you can be! Now there’s some motivation for your Monday (My Monday Too.)!!!

Be Well Guys.
-Dominique

Tackle Your Tuesday: Watering What You Don’t Want

watering-plants-1

Well it’s that time again… Happy Tuesday to you. I hope you had an amazing day. Today my topic of discussion hit me right this morning as I was driving to work. I was listening to Joel Osteen, and he was preaching about feeding your destiny. I thought hey, this might be just what I need to start the day, and it completely was. In one particular part of his sermon, he talked about watering the weeds in your life. He said. “Stop watering what you don’t want,” This definitely steered me into an “Ahha…” moment.

690302e96e7ff6657aabbf764c6a555f

I can begin to think of many situations, including my own, where we as human beings continuously dwell of the past. We put energy into past fights, hurts, and upsets. Always feeding our own negativity. He also talked about hanging around discouraging people. Whether it be a friend, coworker, or a family member. His advice was not to water the weeds of your life, and that is exactly how you tackle ANY DAY!

c7b5128453398989945f5b5d7bf5a57a

What are you watering in your life that you don’t want? It can be eating unhealthy, worrying too much, arguing with a loved one, or even your lack of exercise. I think one of the greatest things we water is our past. Being done wrong and not learning to forgive and move on. It is just like what I taught in my prenatal group today, we are all a work in progress. No one is perfect, but you can make the right choice not to water those bad influences in your life. Learn to forgive, and let it go. Practice day in and day out not to water what you don’t want. It is time to take control of the life you want. Make the decision today, and as always be well.

Live. Love. Well & Fit.

-Dominique

Wellness Wednesday: Berries, A Delicious Snack and a Boost to Your Diet

Hello everyone and Happy Wednesday! I hope you all had a great day. Mine seemed to just fly by with everything going on at work, but I kind of like it that way because it helps the day go by faster. Although I love my job, I love being at home with my family even more.

Any who… in honor of Wellness Wednesday, I am going to try my best to bring you information about food, drink, and restaurants that are beneficial to help you live a healthier life. Today I will bring you some information on berries. Why berries you say?… Well it seems that more than a berry of two comes across my path every week, lol!

berries 1

The most popular berries include strawberries, blueberries, blackberries, raspberries, boysenberries, cranberries, black raspberries, and cherries (…and yes cherries are a berry). My personal favorites are cranberries, preferably dried cranberries.

Homemade-Dried-Cranberries-668x445

As you probably already know, berries are great antioxidants that help fight free radicals (cancer causing agents). The are also full of vitamin C, K, and E that help you continue to stay well. They also have fiber to keep you regular, and potassium which is an electrolyte that helps different muscles (including your heart) perform properly. In addition they boost your metabolism, helping you to fight stubborn body fat.

strawberries-blueberries-coconut-cream680x450-2

So as you can see berries have all kinds of benefits. Try them in your smoothies, yogurts, desserts, or on their own (with no syrup). I haven’t found a berry that I don’t like yet. Whatever your favorite or whatever new one you try, you can be certain that you are making another stride to living and more Well & Fit life.

Be well.

-Dominique

 

Motivational Monday: Reflecting

bloggerbannercopy

But I still don’t wish death on ’em, I just reflect on ’em….

Speaking of reflecting I’ve had some time to myself to do that today. Sorry I’ve been gone for so long. I have had a lot on my plate. New transitions are happening, and I’m trying to figure out a way to take Well & Fit Coaching to the next level.

It is crazy sometimes the people closest to you will be the one that hurt you the most. They know your weaknesses, and how to press your buttons. I have to be honest, it upsets me that people will pay more attention to someone having a good time in the club, but won’t spend the time to invest in their health. I am not saying that to be negative, but to tell the truth. In return it has given me another fuel to keep striving. When the cards are down, or I feel stuck, I just have to tweak my plans again to make them better.

20170206_094527

I am blessed to be around a handful of people that are positive and uplifting every day, but for those waiting for me and my plans to fail, all I can do is kill them with my success.

Not everyone is going to understand your vision. Only a select few will know the struggle you have been through. Your journey is not for everyone, and every time you feel like doubting yourself, look in the mirror and remember how wonderful you are. God created you for a purpose, and he is not done with you yet. Don’t waste your time on the negative people.

REACH FOR MORE!

Live. Love. Well & Fit.

EXERCISE + HAIR = ?

photogrid_1475600149838

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.

They Won’t Understand Your Vision

201604042216.PNG

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!”

2016-04-04 22.36.24 (1)

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

201511161537[1]

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.

Motivationl Monday: Prevention

201510262150

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

201510262151

Wellness Wednesday: Be Quiet!

201510212329

Hi Everyone! What do you know, it’s Wellness Wednesday, and all I really want is peace and quiet. Did you know that being exposed to prolonged periods of noise can have a negative affect on your health? According to mercola.com, noise pollution is an often-overlooked source of environmental stress that can raise your risk of serious health conditions, including heart disease. In the US it’s estimated that 100 million people are exposed to unhealthy levels of noise, typically from automobile and aircraft traffic (although everything from leaf blowers and lawnmowers to loud music can also contribute). I always knew that constant noise wasn’t a good thing, and it seems like more and more we are being subjected to this specific type of pollution. This noise includes traffic, television, phone calls, radio chatter, advertising, computer games, and videos.

My advice? Shut it all off! If less stress on my heart equals less noise, then I’m all for it! I know it is hard, especially for this “tech junkie” generation, to do just that, but it is something our society needs. We don’t take enough time to “just be”. Silent truly is a virtue. Have 10 minutes of silence by yourself can make a world of difference. What caught my eye in the article is that the most dangerous times to experience this noise is while you are sleeping. This can add stress to your life leading into the next day. So take my advice, and be quiet… please. It will lead to a better you.

Live. Love. Well & Fit.