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

 

 

May Reflections

 Hello Everyone! I hope you had a wonderful Wednesday! Reflecting on this month, all in all it has been a good one. I have moved into new directions, and more than ever making every step to keep living my purpose. This month we talked about embracing all you. I gave you 8 tips to managing your mental health in honor of Mental Health Awareness Month. I also gave you some advice on people to let go in your life as well as 6 alternatives to ice cream, yum! It has definitely been a busy month, but an exciting one as well. Like I have said before, I feel like I (and many people around me) are in a season of transition. My husband and I are moving into new things. My girls are out of school for the summer, and my son keeps growing and talking more everyday. I am also staying consistent with my workouts online (I hope you join me sometime) and not online… hehehe! I hope your May was filled with love, joy, and opportunities of growth and learning. It is never to late to turn it around. I want to keep encouraging you to be the best version of you possible. You can achieve a life full of wellness (Physically, mentally, and spiritually). Let’s get ready for the summer whoo hoo! I’ll be right here providing you with more inspiration, motivation, and more Well & Fit Coaching health and fitness tips. Be well you guys. See you soon!

Live. Love. Well & Fit.

-Dominique

 

Don’t forget to follow me on Instagram: @wellandfitcoaching

…and check out my workout live every Monday and Wednesday on Facebook (facebook.com/dommichele) Live and Instagram Live!

Tackle Your Tuesday: 8 Tips To Take Care Of Your Daily Mental Health

Happy Tuesday Everyone! I hope you all are having a great day! May is National Mental Health Awareness Month, and this is a subject that is very important to me. Working as a health educator has helped me to realize how people don’t typically take their mental health into consideration when it comes to overall health. When in all honesty, you cannot talk about your physical health without considering the mental aspect of it. In addition mental health touches me culturally because in the African American community it is not something that is taken seriously. It is typically not discussed, and going to get any type of therapy is seen as negative. I am determined to change all that by providing weekly motivation, and topics that will make your day better through inspiration. After all wellness is not just about physical health, but about your mental health as well.

So…. I began thinking how am I taking care of my mental health, and what can I do to encourage you as well… so here you go… my tips to take care of your daily mental health:

  1. Pray – Starting and ending my day talking to God provides me a sense of calm and it gives me gratitude everyday.
  2. Make a “To Do” List – I have talked about this before, and it still rings true. If you have short term goals for the day, it will give you a sense of accomplishment therefore feeding your confidence.
  3. Listen to something inspirational – Whether I listen to the bible, a daily devotional, or a motivational speaker, keeping myself inspired gives me hope throughout the day.
  4. Relax your mind – I know it can be tempting to continue to check your social media or binge on Netflix, but don’t do it. Spend at least 10 minutes in silence by yourself every night to work on your mental peace.
  5. Set a bed time – Just like children adults need a bedtime too. After I made a commitment to making a bedtime my life has never been the same. I wake up refreshed and ready to tackle the day.
  6. Exercise – There’s nothing better than exercise to keep you in balance. Someone once told me the only way to get back to homeostasis is by crying or exercising. Exercising releases endorphins that help you feel better and rest better. It is definitely my go to for mental health.
  7. Laugh – It seems almost automatic, but yes laugh. Laughing improves your health and helps you enjoy life. Your whole body will become more relaxed, and you’ll have a better outlook after.
  8. Rock Out! – Last but certainly not least find time to just dance, sing, and have a good time. Whether in your car, home, or a night out on the town taking time to just rock out with friends and family is so therapeutic.

There you have it! My 8 tips to take care of your daily mental health. I can certainly say do 90 percent of these everyday. It helps me manage my mental health, and keeps me positive. Try them and let me know how it goes! Be well guys.

Live. Love. Well & Fit.

-Dominique

Tackle Your Tuesday: 7 Steps

Trying something different tonight. I made a vlog instead of writing in my blog. 
*** video is having difficulty loading from my phone. You can see the full vlog on my Instagram page, @wellandfitcoaching ***

7 Steps to Claim Your Personal Power. Shout to my coworker @boojielee_fuse for finding this and fueling my inspiration. 
These are great steps to use in your everyday life. Enjoy! 
Live.🌿 Love.💖 Well & Fit.💪

Reevaluate 

Sometimes you have to step back and reevaluate your goals. Pray, plan, and press forward.  -me

I wrote this down today while making my morning “TO DO” list. Every word is so true. (It may have some spell check errors, lol!)… but that’s ok. The best thing about the road to your goal is not just when you reach the finish line, but the journey along the way. Remember that.

Live. Love. Well & Fit. 

Tackle Your Tuesday: Watering What You Don’t Want

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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.

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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!

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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

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.

Managing Stress

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Happy Monday everyone. I hope you all had a very productive Monday. For me this Monday in particular has been non-stop. If anyone tells you that being a full time mom is easy, well they’re lying! As much as I enjoy my children, I’m glad that they are all sleep right now. Whether it be children, work, traffic, or a handful of other things, stress can try to come and overtake our day to day. I know I felt an unexpected dose of it myself today. There is good stress and bad stress, but it all comes down to how you manage it. Did you know that stress seems to be the only medical condition that affects almost every part of your body. From your heart, to you liver, even you sex drive. It takes a toll over your whole body. I don’t want that to be you or me.

I find the best way to deal with stress is prayer. Not only that but engaging in some physical activity, reading a book, or writing in a journal have all been proven to be successful. One of the quickest ways to manage immediate stress would be practicing a simple relaxation technique. Try closing your eyes for one minute and just focus on your breathing. Take deep breaths in and out. Inhale and exhale from you abdomen not you diaphragm. After that one minute I promise you will feel better. I love this technique because you can do it anywhere (well not while you’re driving…hehehe…).

Life presents its difficulties, but let us be active in maintain and projecting our futures, not diminishing them with unnecessary stress.

A merry heart doeth good like a medicine  -Proverbs 17:22 KJV

Live. Love. Well & Fit.