Fit For Thought 

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Tackle Your Tuesday: Start Slow


Happy Tuesday to all of you! I hope you are all having an amazing day. Have you ever had to get up from your sleep in a hurry? That feeling of “oh crap” I didn’t hear my alarm or I’ve been snoozing a little too long? It is the worst feeling right? All of the sudden you are out of bed in the cold rushing to get it altogether to make it out the door and to work on time. In situations like this; it not only throws off my routine, but my body as well. I don’t feel center and grounded. I feel like a chicken with its head cut off. Lol! Although this does not happen every morning, it has taught me to deal with my mornings different.

Try starting slow. A successful morning depends on how you take control of it. How you decide to respond to the first 20 minutes of your day sets the tone for your entire day. If you hear your alarm clock go off in the morning, do me a favor, don’t hit the snooze button. Instead turn it off and lay there for a minute. Enjoy being alive. Thank God for waking you up in the morning, and find 3 things to be grateful for. Then when you are ready sit up on your bed. Feel the energy throughout your body. Do a little stretch while sitting there. Then gather yourself, touch the ground with your feet, and begin the day.

This is how I like to start my day. Nice and easy. I try to stick to this routine every day. I start slow and build my momentum. I challenge you to start your day slow. In a world where we want our information faster, our food quicker, and everything else RIGHT NOW, I challenge you to set the tone for your day slowly. Let me know if it works for you tomorrow! Be well you guys!

Live. Love. Well & Fit.

Dominique

 

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

Tackle Your Tuesday: Are you sleeping enough?

GO TO BED!… I mean happy Tuesday to all of you… hehehe! I hope you all had an amazing day, but it is time to wind down. Last week and this week I have been going to bed way later than I should, and I a paying the price for it. My lack of energy is catching up to me, so I consciously made a goal to go to bed at 10:30pm for 4 days (hopefully consecutively) this week. I once heard someone say that the recipe for success includes sleep. Just think about it. How can you perform at your absolute best the next day if you don’t allow your body to rest. It is the same when you follow an exercise routine. You must allow yourself to rest and recover to progress. Being a busy adult it is not always easy to achieve this, but hey I have to try.

Sleep allows your body to recover and rejuvenate for the next day. Being able to sleep, really sleep allows your body to be in a state of peace, and you wake up refreshed. If you also have any illness in your body sleep helps your body to fight off any sickness. I can go on and on. The require amount of sleep for an average adult is 7 to 9 hours a night. I have 3 tips to getting all of your rest. First of all, set a bed time for yourself. Secondly, turn off all distractions. This will help you relax, and lastly pray. Prayer is so powerful. It help you to get everything off your chest from the day and give it to the Lord. I find I sleep so much better after praying.

So there you have it! Now really let’s go to sleep, and tackle this Tuesday night! Wink… wink. Be well you guys.

Live. Love. Well & Fit.

-Dominique

 

Fit For Thought 

Fit For Thought: If there is no enemy within the enemy outside can’t get in. -Les Brown 

Build up your inner man. Believe you can, and nothing will be able to stop you. 
#inspiration #motivation #fitness #health #exercise #wellness #wellandfitcoaching #lesbrown #fitmom #boss #queen👑 #blackfitnessnow

Tackle Your Tuesday: Take a Break and Move!!!

Hi Everyone, and Happy Tuesday to you! Today was very productive and it moved rather quickly, but one think I forgot to do was take a break and MOVE! I blame it on the hot weather here in Southern California, but it was mostly me (hehehe!).

Today’s inspiration actually came from and Instagram post I came across from @busyprobalance. Periodically she makes these posts that remind you to get up and move even while you are at work. The funny thing is I also had this in my notes to blog about today, but didn’t do it myself…. I guess I will get back tomorrow.

The majority of the time we can get so wrapped up in our work (I call it being in my zone), that we can forget to take a break. Go outside and refocus your energy. Give your eyes  a break from starring at the computer screen or dealing with difficult customers. A favorite quote of mine has always been, “Just find time to be”. Once your done come back inside a hit it hard again, but with a fresh mind and body. Let’s make our best effort to Tackle Our Tuesday… or Wednesday… or everyday! Remember to always take a break and move. Be well you guys.

Live. Love. Well & Fit.

-Dominique

Below are some exercises you can do right at your desk if you don’t have enough time to go outside:

 

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