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.

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!

Tackle Your Tuesday: End Your Day In Silence

quiet

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.

silence

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.

website_wellness_exam_pic

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

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.

 

Pass The Peanut Butter!

201511131115

Hi everyone! It is FRIDAY, yay! I made it through my first week back to work. It did help that I had a break in the middle of the week thanks to Veterans Day. It was a week well spent getting back into the swing of things. While at work, I always find time to research various health and fitness topics, and today peanuts and peanut butter just happen to be the topic of interest in my brain. Did you know that November is Peanut Butter Lovers Month? I can’t say I get too excited about peanuts or peanut butter unless it’s in chocolate or Kung Pao chicken! I also enjoy a good PB and J from time to time.

After doing some research I learned the benefits of peanuts as well as peanut butter are awesome! They are packed with fiber (helps with digestion), protein (builds and repairs muscle), potassium (great for recovery), B6 (helps with energy), and more. Its got heart healthy monounsaturated fat or “the good fat”, and because of the protein, it keeps you fuller longer.

Overall I think peanuts or peanut butter would qualify as a smart pre-workout or post-workout snack. After taking all those facts into consideration it is safe to say you should get cracking (peanuts) or scooping (peanut butter). Be well, and enjoy your peanuts this month!

Live. Love. Well & Fit.