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!

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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.

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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.

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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

 

Tackle Your Tuesday: A little bit at a time…

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Happy Tuesday to all my fit crew members! Thank you for the wait. I am trying to find inspiration to write, and for some reason it just hasn’t been coming. I blame it on life, but it is probably just more ME than anything else. Lol! Any who… I hope you all had a wonderful Tuesday. I certainly did enjoy mine. It went by quick, but it was very productive.

Tonight’s topic of discussion is just as it sounds. Have you ever tried too many things at one time? Hoping that the end result would somehow lead to success? As human beings to be doing many things well at the same time is just a figment of our imagination. The truth of the matter is, if you are greatly excelling in one area, then you are most likely failing in another. There is hope despite the circumstances, and it comes with motivation everyday.

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Why don’t you try doing a little bit at a time. The most successful people are not successful because they are doing something on a grand scale everyday. No. They are successful because they are doing little actions everyday to get them to the “finish line” of success. They devote their focus into something they do well, and they make an effort to make steps toward that goal everyday.

It is very much the same in you health and fitness journey as well. Say you started off this new year planning to lose 10 to 20 pounds, but you have already given up on your goals because you tried, what I like to call, “butt floss fitness” scheme. You went on this extreme diet and exercise regiment, that in the end just let you down even more than when you started. success-a-journey

Now if you were to try what I am suggesting, a little bit at a time, then you would most definitely see the results that you desire. Everyday would enable you to wake up with a purpose on your heart and in your mind. You would also have loss weight in a more healthy way than any “quick” program could offer.

“Great things are accomplished by those people whose thinking is active in one direction” -Nietzsche, 19th Century German Philosopher

So if you can imagine, let’s set our focus on the little accomplishments this week, and keep striving a little bit at a time for success. It is not a destination but a journey. Follow your dreams. Follow your path, and BE WELL.

Live. Love. Well & Fit.

-Dominique

P.S.  …Happy Valentines Day!

 

 

 

 

Motivational Monday: Reflecting

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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.

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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.

Well & Fit Coaching’s Wellness Workshop

Don’t forget this upcoming Tuesday. Log in as we discuss African American Women and Wellness. I’ll be bringing you an informative and interactive workshop. Tuesday, January 17th, at 7pm via Zoom.us.

Meeting ID: 284-156-6600, Password: aawomenimg_20170112_161727_024

Can’t wait to see you all there!

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

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.