Daily Meditation

What are your thoughts of practicing daily meditation? I believe it is an affective way to connect with your spirit man is to set aside at least 10 minutes a day in silence. I usually choose when the kids are sleep. Make it a time to reflect. You may find yourself drifting to sleep or you may end up hearing or speaking with God. Try it out tonight or in the morning. Continue to work on your spiritual man all this week. You got this!

๐ŸŒฟ๐Ÿ’–๐Ÿ’ช๐Ÿฝ#livelovewellandfit #bossupforhealth #iamwellandfit #spiritualhealth #dimensionsofwellness #meditation #fitmom #fitness #health #exercise #wellness #wellandfitcoaching

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Use your environment

You don’t need a fancy gym or equipment to accomplish you fitness goals. Take care of your physical health by using your environment. I remember when I had my fitness class we would run up hill, use our body weight, side walks, and benches to get our workouts in. You are only limited by your own imagination. Get out there and do it! ๐ŸŒฟ๐Ÿ’–๐Ÿ’ช๐Ÿฝ
#livelovewellandfit #bossupforhealth #iamwellandfit #fitmom #fitness #health #exercise #wellness #wellandfitcoaching #wednesday #wellnesswednesday

Flexibility and mobility naturally decrease as we get older, but this does not have to be so. Today I challenge you to take some time to stretch either before you get out of bed, at work, or tonight at home. You can do it. Let’s excel in our physical health to obtain optimal wellness! Be well, and have an amazing day!๐ŸŒฟ๐Ÿ’–๐Ÿ’ช๐Ÿฝ #livelovewellandfit #iamwellandfit #wednesday #wellnesswednesday #fitmom #fitness #health #exercise #wellness #wellandfitcoaching

Family Activity

Happy Wednesday y’all! I am back at it again with more kid’s health and fitness tips. Today I want you to remember to make it a family activity. Not only do we lead by example, but I have definitely learned that younger siblings learn from their older siblings. 9 times out of 10 if Jordan is doing it, Malia wants to do it too. It is a cycle, and it is surprisingly fun too! Make an effort to exercise together as well as choose new nutritious food together. Watch the change in the whole family. ๐ŸŒฟ๐Ÿ’–๐Ÿ’ช๐Ÿฝ #livelovewellandfit #kidsfitnessweek #iamwellandfit #wednesday #wellnesswednesday #fitmom #fitness #health #exercise #wellness #wellandfitcoaching

Fit For Thought

“Not only do I love to dance but I feel it loosens people up if they can see another adult having a good time. It’s okay to create opportunities where you can just rock out!” -me

Whether on the dance floor or in the car or while washing the dishes take some time to just dance! Not only is it an exercise, but it is super fun. Don’t be afraid to party. Don’t be afraid to have fun.

Fit For Thought

Do you think your environment can affect your workout? Well I do. Check out my reasons why to determine what category fits you best in my story line. Keep finding what works for you!๐ŸŒฟ๐Ÿ’–๐Ÿ’ช๐Ÿฝ

#iamwellandfit #livelovewellandfit #findwhatworksforyou #fitmom #fitness #health #exercise #wellness #wellandfitcoaching #wednesday #wellnesswednesday

Fit For Thoughtย 

Fit For Thought: Be Kind To Yourself

A lot of times I can find myself being my own worst critic. The result is I under up worried, overwhelmed, overworked, and extremely stressed. This is just a friendly reminder to myself and to you to be kind to yourself. Mistakes will be made and will come a dime a dozen, but there is only one you. โ˜บโค
Be well you guys. 

Fit For Thought: You Choose

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?

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 donโ€™t follow the โ€œnew rulesโ€ 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 โ€“ 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 thatโ€™s cutting calories!

Never eat until youโ€™re full โ€“ 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 โ€“ 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 โ€“ 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

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

 

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