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Motivational Monday: Make Time

~ mrsdthomas18 ~ Leave a comment

Hi Everyone and Happy Monday to all of you. I recently had a conversation with a dear friend of mine, and we were talking about how life gets so busy we can lose priority of the time we get to spend with the ones we love. I know for me everything can get so busy sometimes that I barely get a chance to just sit and enjoy. We are working on goals, at work, dealing with kids, or planning out our next move. We must not get so wrapped up in the constant “go” of life, and forget the people that mean the most to us. Just like any other thing in your life relationships are something that you also have to work at. You truly get what you give. So I just want to encourage you today. Don’t take advantage of those close relationships that you cherish the most because you never know when they will be gone. Every day is a new day to strengthen you as well as someone else. Make the time and be present for somebody else. Sometimes that is all we need. Be well you guys.

Live. Love. Well & Fit.

-Dominique

Fit For Thought: Learn how to advocate for yourself 

~ mrsdthomas18 ~ Leave a comment

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 

Tackle Your Tuesday: Are you sleeping enough?

~ mrsdthomas18 ~ Leave a comment

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: You Choose

~ mrsdthomas18 ~ Leave a comment

Hi Everyone! Happy Wednesday to you all! O hope you all had a fun and safe 4th of July. Today I want to talk to you about your life. We are all where we are based on the choices we have made. Uncontrollable things may happen, but for the most part we are responsible for the direction in which our lives are going. I have met so many people in and out of my life that only want more, who don’t have enough of this or that, and people who are stuck in bad relationships. Well I am here to tell you that you are stuck there because of nobody else but you! I am not trying to put you down, but rather lift you up, and let you know that it is not too late. You have to be the one to advocate for your own life! It is a new season. We are half way through the year. It seems like a great time to turn it around if you haven’t been having a great first half of 2017. It is never too late, and there sure won’t be a perfect time, but everyday is an opportunity to be better than what you were. What are you waiting for? I am tired of seeing people in my life settle for just “being” when they are meant to be great. Stop making excuses. Stop blaming others, and look at the person in the mirror. You can have the relationship you want. You can have the job of your dreams. You can lose that excess weight and become healthier, but IT IS UP TO YOU! Even I had to get to a point where I had to realize that my life was a bi-product of what I allowed to control it. There is a saying that a person will change when they get sick and tired of being sick and tired. Is that you? If it is you must realize that you can be amazing. You just have to try. Choose the life you want, and go get it! If you fail the first time, try again and again and again, but don’t forget why you started. It’s time to clean up, and push on from people, things, and environments that don’t support you as a person. Trust me I had to learn the hard way, but since I have been through so much, I can be right here cheering you on on the sidelines. It will get better, and whatever you are in right now remember this too shall pass… Be well you guys.

Live. Love. Well & Fit.

-Dominique

Wellness Wednesday: Are You Overeating?

~ mrsdthomas18 ~ Leave a comment

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

Motivational Monday: Your Well Being Is Priority.

~ mrsdthomas18 ~ Leave a comment

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

 

 

Motivational Monday: Celebrate Your Health

~ mrsdthomas18 ~ Leave a comment

Hi everyone, and happy Monday to you! Today has been very productive. More than ever I am more in tune with my goals, and everyday I am stepping into it.

My encouragement for today is very simple. I want you to celebrate you health.  Even if you are sick. Every day you get up is a blessing, and even if you aren’t feeling well, every breath is a opportunity to celebrate you health.

Our health is so very important. Yes we strive for goals and look forward to the future, but what does it matter if we don’t have our health. There is a Nigerian proverb that states, “Before you heal others, heal thyself.” Your greatest treasure is you. Keep yourself in balance, and it will be easier to handle everything else in your life. It took me a while to learn this, and now I use it as a sense of empowerment. It allows me to be a better wife, mother, sister, friend, and daughter.

I challenge you to take time out today to write down five things you are grateful for in regards to your health. It could be anything. Be thankful for your heart beating, for your breath, for your nails, for you mental health. Expressing gratitude is a form of positive psychology. A more positive life equals a healthier life.

LET’S CELEBRATE YOUR HEALTH TODAY!!! Be well you guys.

Live. Love. Well & Fit..

-Dominique

Fit For Thought 

~ mrsdthomas18 ~ Leave a comment

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

Motivational Monday: What Are You Passionate About?

~ mrsdthomas18 ~ Leave a comment

Hi Everyone! Happy Monday to you. As promised I am posting my task for you to complete this week. It is intended to help you find what you are passionate about.

Grab a piece of paper, and in the center of the paper draw a large circle. At the top of the paper label it, “What am I passionate about?” When you are ready I want you to time yourself for about 2-3 minutes on what you are passionate about? This is a brainstorm. Write words that tell what you are passionate about. It could be anything from food to movies to God to shoes. Anything goes. After the 2-3 minutes are up, then I want you to narrow down your responses to a top 5 list. These are the top 5 things that you are most passionate about. The things that make you come alive. Narrowing then down helps to better define your purpose.

I love this exercise because these are not things that we think about on a daily basis. We can live day in and day out without truly knowing our passions or living in our purpose. I hope you take out some time this week and try this exercise. I promise you won’t be disappointed. Be well you guys.

Live. Love. Well & Fit.

-Dominique

May Reflections

~ mrsdthomas18 ~ Leave a comment

 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

 

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