Tackle Your Tuesday: Be A Cheerleader 

An Encouragement Cheerleader that is… I had a pretty good day. I hope you did as well. I had the most interesting time tonight. I was in the presence of lets just say a whole lot of teenagers. It was very intriguing to see how this generation operates and holds conversations. Trust me there is never a dull moment, but as I was listening it became apparent that knowledge was there, but no true wisdom. They weren’t doing what they were supposed to at the time, and it came to my attention that they really need someone to help lead them. Not just an older person, but one of their peers. So it had me thinking why don’t we encourage each other as much as we should. Are we afraid to step out of the box and lead? Are we nervous of the response we will receive? 

Studies show that those who live a more positive life, including encouraging others, are usually healthier. Part of positivity is not only lifting ourselves up, but others as well. It is important to surround yourself with positive people, and for you to be one in return. The more you compliment people, strangely the better you feel about yourself. Give it a try. Spread some love. Be someone else’s cheerleader. Step out the box, and lead by example. You never know who may be watching. It maybe a teenager… wink…wink. Be well you guys, and try to enjoy the last of your Tuesday in peace. 

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

Motivational Monday: Finding A Physical Activity That Is Right For You

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Hi everyone! Happy Monday! I really hope that you all had a great day. Last week on Monday we were talking about family fitness, and how changing our lifestyles to be healthier is a great influence to our children. Changing is not easy, but it is a simple matter of finding what you like. I was talking with client’s of mine, and it is amazing how most of them do not exercise AT ALL. There is no motivation, and they feel just because they do not have any major health problems now that it doesn’t affect them. Us health and wellness junkies no better. Physical activity is so much more that what you weigh. It is connect to your mental health as well as your physical health. It improves sleep, your mood, and even your bowel movements.

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While talking to them can become a bit disheartening, I usually try to turn the conversation around into a positive. It is important to meet them where they are at. Find something realistic that they can do, and provide options.

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Whether it’s running, yoga, Zumba, hiking, swimming, or simply walking, there is something for them, and there is something for you. You just have to break out of your comfort zone, and try something different. I suggest researching classes in your area, and actually committing to go. Maybe you could bring a buddy with you to make things interesting. I know my sister and god sister (who just happen to be best friends) to a hip hop class together, and they said it was the best and the most fun they have had in a long time exercising. Very much like them, all it requires is a leap of faith.

Find something or multiple physical activities that work for you, and spice up your life! At times we are oh too comfortable just sticking to the norm. Be adventurous. Be daring. Be active. Be Well & Fit.

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Great High Intensity Interval Training Tonight with me! See that sweat! Follow me on Instagram @wellandfitcoaching

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: Organizing For Wellness

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Hi Everyone, and Happy Tuesday to you! Today was a good day. Feeling blessed to live another Tuesday, and happy to be sharing some evening thoughts with you. I recently read an article on MSN.com about what the most successful people drink and do to start their day, and I found it very interesting. They all had a very uniform routine. It intrigued me because they found a way to organize their day.

I cannot remember specific names right now, but I know it included heavy hitters such as Mark Zuckerberg, Steve Jobs, and founder of Class Pass Payal Kadakia (to name a few). Some started their day with exercise, tea, meditation, and yes coffee. Then it dawned on me that this would be perfect to draw inspiration from for my thoughts of the day.

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Organizing may seem like a simple thing to do, but so many of us fall short of succeeding in this area. Take me for example. I have no problem washing clothes, but getting me to fold them… now that’s another question. So how do you become a master organizer? Well for beginners you should start small. Plan what you will wear tomorrow, pack your lunch, or set time aside to read every night. I know ever since January 2017, I come into work each morning and write out my “TO DO” list for the day. Every time I cross something off on the list I feel a sense of accomplishment. I once heard that successful people aren’t those who do something grand everyday, they just do little things every day that keep moving them towards their goals.

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If you have to write it out, fine. If it is already stored in your mental, great. Maybe you need calendar reminders on your phone. I’m even sure there is an app for organizing your life. We have no excuse, so how will you try to be better then next day, and the day after, and the day after?… By tackling your day with a little organization! Be well you guys. Till tomorrow!

Live. Love. Well & Fit.

-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.

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Can’t wait to see you all there!

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