Motivational Monday: Progression

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Hi Everyone, and Happy Monday to you all! I don’t have a lot to write today, but I just want to encourage you all today to be your best, and take steps towards progression everyday. You can listen or read motivational material all day, but the truth is it is up to you whether you are going to be the change that you want to see. So today think progression. Be in a constant state of “better,” and never give up.  Be well you guys.

Live. Love. Well & Fit.

-Dominique

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Tackle Your Tuesday: Breastfeeding Awareness Month 


I’ve always been sensitive about my breastfeeding journey. I was only able to breastfeed my children for 1-2 weeks before I had to supplememt with formula. My milk supply would never come in. I went to see specialists, and though I followed all their tips and instructions they gave me, it still wasn’t going well. Even after my latch was corrected. My low point came when my lactation consultant suggested I try and pump my breast, and when I tried I could barely fill the bottom rim of a bottle. I was discouraged and heart broken. Even today I feel like I could have been better. I was extremely stressed, which didn’t help in regards to producing milk, and I eventually learned that having a c-section and the medications involved before and after had a significant effect on my milk supply as well. I continually engaged nurses who told me ,”Oh everyone can breastfeed” Which lead me to believe there was something wrong with me. I felt judged every time I would prepare my baby’s bottle with formula. Then my husband said, “He (Cahlil) won’t look at you any different. You are still his Mommy.” He was absolutely right. Although all my children received the colostrum in the hospital I never was able to come to peace with my breastfeeding struggle. Over time I have learn to be ok with it. I know the wonderful benefits associated with breastfeeding, and I am now even a certified breastfeeding peer counselor  (I had the hardest time in that class btw).  Although I did not succeed, it does not make me less of a mother. So for all you mommas out there struggling or are breastfeeding champs I applaud you. Keep giving your baby the best, and the next time you see a mom pull out formula and judge remember everyone’s story is different, and it absolutely does not make her less of a mother. You all are queens in my eyes. Happy Breastfeeding Awareness Month to you all! ☺

Live. Love. Well & Fit. 

-Dominique
#fitness #health #exercise #wellness #wellandfitcoaching #fitmom #breastfeeding #blackbreastfeedingweek #august #breastfeedingawarenessmonth #awareness #love #tuesday #queens #tackleyourtuesday

Fit For Thought: Learn how to advocate for yourself 

Dedicated to all my queens! It’s time to take control of your circumstance. I run into so many women who are not where they want to be in life, and they tend to blame it on everyone else. When really it is time to look in the mirror and change into the person God intended you to be. Certain things you’re just going to have to live with, but if you have to make a choice to change, make the right choice. Be assertive, not aggressive.  Ask for help if you need it. Be willing to stand for yourself, your family, and your community.  Most importantly stay encourage and ask God for help. Nothing is out of your reach. You can do it!
Be well you guys! 

Live. Love. Well & Fit. 

-Dominique 

Wellness Wednesday: Are You Overeating?

Hello everyone and Happy Wednesday to you all. This Wellness Wednesday I would like to talk to you about portion control. I had the pleasure of reading an article on the website www.theguardian.com and they were examining this very epidemic. It seems everywhere you go food is getting bigger and bigger, and the result is that Americans waists are getting wider and wider.  Published this recent May 2017, they (www.theguardian.com) noted that the White House and FDA would be changing food labels to better reflect the influx in portion sizes and to present new serving sizes that reflect how people actually eat.  I have a major problem with this! If we know that our people are overweight, then why would you try to normalize our current portion sizes when we know it can be detrimental to their health?  I am shocked and a bit disgusted.

Although this information is upsetting, there are things in which you can do in your personal and family life that don’t follow the “new rules” being put in place. Here are my tips to keeping your plate under control.

Use the My Plate model – Make half of your plate fruits and veggies, about one quarter grains, and one quarter protein. There are more details that go into this model, but this is the basic. Be a model citizen by making a model plate.

Split your plate – This is especially important when you are going out to eat. Some restaurants are loading you up with more food than ever. When your plate comes, ask for a to go box. Split your meal in half right then and there, and save the rest for later. Now that’s cutting calories!

Never eat until you’re full – Never ever do this one. One way to prevent this is just by eating a little slower. Drink a glass of wster before eating. It will also prevent you from eating too much. Enjoy your food. Engage in conversation around dinner and lunch time. This gives your brain time to catch up with your stomach to determine where you are in regards to becoming full.

Everything in moderation – Have that candy or chocolate. Eat that cake and ice cream, but in moderation. Take special care with these portion sizes because sugar will eventually turn into fat, which will increase your waistline.

High Fiber/Low Sugar, Fat, and Sodium – Choose foods high in fiber and low in sugar, fat, sodium. These are general guidelines for your overall health. Fiber will keep your digestion on track, and the more sugar, fat, and sodium you have, the more you are going to want to eat. It is sad to say, but these are the ingredients that make us want to eat more because they taste good. Be cautious of these at all times.

So there you have it. My tips for not overeating. Stay strong in the fight against portion control. Be well you guys!

Live. Love. Well & Fit.

-Dominique

Tackle Your Tuesday 

The absolute best way to tackle any day! Don’t get mad at me though when I nourish it every now and then with chocolate! Hehehe!… In all seriousness though nourish your body and it will definitely take care of you. Be well you guys! 

🌿💖💪

-Dominique

#fitness #health #exercise #wellness #wellandfitcoaching #tuesday #fitmom #nutrition 

Motivational Monday: Your Well Being Is Priority.

Hello everyone, and happy Monday to you! I had the privilege of attending a training today that addressed pregnant and postpartum mood and anxiety disorders. It was a real look on the signs and descriptions of what women go through during and after pregnancy, and how these disorders affect the whole family. Although I have attended trainings touching on this subject, this training stuck with me because the topics discussed were on a more detailed level. We were equipped with the knowledge of what to do if one of our clients, family members, friends, and even ourselves ever encountered any of these feelings.

Mood and anxiety disorders during and after pregnancy is a very sensitive subject around the world, and sadly most women don’t speak up. Too often pregnancy is always said to be a joyous experience in women’s life, and though I believe all children are a blessing, that is not the case for a lot of women. They deal with depression, anxiety, OCD, postpartum stress disorder, and in the worst case scenario some women experience psychosis, where they have harmed themselves or their babies.

Mental health goes unaddressed in many communities, and far too often getting the appropriate help comes off as a sign of weakness. In some cultures they are quick to label you “crazy”, but I am here to say it is ok. It is normal for a woman to feel the “baby blues” up to 2 weeks after pregnancy. The problem occurs when it last longer than that. Postpartum depression may range from birth all the way until babies reach 12 months of age.  I even argue that it can last longer.

The important thing for women to realize is that your well being is your priority. You are not crazy. You are not a bad mom. You are ok. The key to getting the help you need is speaking up. Don’t sit alone with these feelings. Express yourself to your spouse, family member, friend, doctor, or someone you can trust. This issue has gone on long enough without real recognition. Let’s get behind our mother’s and support them in anyway we can. A healthy mom means a healthy baby. They deserve the best chance to thrive.

I hope this helps someone. For more information you can log onto http://www.postpartum.net. If you are pregnant or just had your baby and are feeling any emotions that you are unsure about contact the Postpartum Support International Helpline: 1-800-944-4773.

Be well you guys.

Live. Love. Well & Fit.

-Dominique

 

 

Fit Friday: Once I get started…

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Hello fellow bloggers and readers. Happy Fit Friday! I’m not able to work out just yet, but I do have a plan in mind, and once I get started… well who knows what will happen. This quote says it all. I have goals that I want to reach, and I am setting out to make them come true. First stop will be getting this post-baby body back in shape, finishing my book titled Simple Health, and developing a fitness and food journal right here on wellandfitcoaching.com. Anyone who wants to join me will be welcome to do so. I am excited to get started and I hope you are too! I’ll let you know when it is “GO” time. With that said, I hope you are all having a wonderful Friday! Get out there and move, and remember you made it through the work week. Enjoy your weekend!

Live. Love. Well & Fit.