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

Motivational Monday: Doing Your Best Today

Hi Everyone, and Happy Monday to you! I had a great weekend filled with family, love, fellowship, and dancing! It was a wonderful time. I just wanted to quickly encourage you today because after all isn’t today all we have? Tomorrow is not certain, but if somehow God gave us a glimpse of what tomorrow brings how would we make a conscious effort to change today?

I read a quote by H. Jackson Brown Jr. that said, “The best preparation for tomorrow is doing YOUR BEST today.” These words could not ring more clearly. In your health, studies, business, relationships, etc. It is only what you will make a decision to do today that will set the tone for tomorrow, so for the remainder of your day (and for the rest of the week) be great, make the right choice, try one more time, love harder, and stay strong. Be your best today for a better tomorrow! Be well guys!

Live. Love. Well & Fit.

-Dominique

Tackle Your Tuesday: Embrace All Of You


Happy Tuesday Everyone! I hope you all had a blessed day. A lot of things going on over here including revamping and moving towards new goals. My mind has been busy focusing on so many different things that sometimes I can forget how far I have come, and how I need to embrace me. I’ve been through trails over and over, and when I’m in it, it feels like it will never end. I rest assure though that I have God and I have myself. I will dust myself off and remain strong in myself. You should too! 

Tackle your day by celebrating how far you’ve come. Embrace yourself. Love yourself. Find peace in your body, and rest in that beautiful self image of you. It will raise your confidence and improve you attitude throughout the day. Get rid or push aside those who don’t realize your worth or take you for granted, and begin to live how God intended you to. A life of overall wellness. It all begins in the mind so do your best to embrace yourself each and everyday. There’s only one you, and you don’t want to waste any of this life. 

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: On Your Mind

Hi Everyone! Happy Tuesday to you! I will keep today’s wellness tip simple. As of latley I have been trying and new method of getting tasks done in addition to my “To Do” list. I simply just do it when it is on my mind. With being a wife, mom, business woman, etc… I can forget things pretty quickly, but by not sitting on my thoughts or ideas they seem to get done. 

At first it was hard because I am a natural planner, but now it helps my days flow more smoothly. Try it out and let me know what you think. It’s a positive personal encouragement that I am getting things done, and it leaves no room for procrastination. 

…and right now I will do what’s on my mind which is to sleep. Be well you guys!

Live. Love. Well & Fit. 

-Dominique

Motivational Monday: Fit For Thought 

Fit For Thought: By now most people have failed at their New Year Resolutions, but I say it’s ok. Even though you may have failed, it’s never to late to try again. You don’t have to wait till the top of the year, or a new month, or a new week. Tomorrow is a new day! Learn from the mistakes you made that failed the first time and move on! You can do it!

Wellness Wednesday: My Picky Eater 


Hi Everyone! Happy Wednesday! I hope you all had a wonderful day. I am personally enjoying this sunshine in California! 

So today or should I say this evening (many evenings as a matter of fact) I think I have reached my breaking point with my 6 year old. SHE WILL NOT EAT VEGETABLES!… or even some fruit for that matter. I try to let her pick and choose what she likes. We used to eat it altogether on the count of 1, 2, 3 as a family, but that really doesn’t work anymore. She even recognizes it when it’s in a smoothie! I just don’t know. I definitely cannot let this pattern continue. Thank God she is on a multi vitamin so she is getting her daily dose of nutrients but it is so frustrating. Futhermore I am not one of those parents that will force her to eat it either. 

I need your guys help! Instead of me giving you advice, let’s try it the other way around. What have you guys done with your picky eaters that was successful? Do you have any new tips for me? If you read my blog you know how much I care for not only my wellness, but my family’s as well. 

Please help me! Lol! I’ll be patiently waiting for your reply. Be well you guys, and good luck with your picky eaters as well!

Live. Love. Well & Fit.

-Dominique

Tackle Your Tuesday: Be A Cheerleader 

An Encouragement Cheerleader that is… I had a pretty good day. I hope you did as well. I had the most interesting time tonight. I was in the presence of lets just say a whole lot of teenagers. It was very intriguing to see how this generation operates and holds conversations. Trust me there is never a dull moment, but as I was listening it became apparent that knowledge was there, but no true wisdom. They weren’t doing what they were supposed to at the time, and it came to my attention that they really need someone to help lead them. Not just an older person, but one of their peers. So it had me thinking why don’t we encourage each other as much as we should. Are we afraid to step out of the box and lead? Are we nervous of the response we will receive? 

Studies show that those who live a more positive life, including encouraging others, are usually healthier. Part of positivity is not only lifting ourselves up, but others as well. It is important to surround yourself with positive people, and for you to be one in return. The more you compliment people, strangely the better you feel about yourself. Give it a try. Spread some love. Be someone else’s cheerleader. Step out the box, and lead by example. You never know who may be watching. It maybe a teenager… wink…wink. Be well you guys, and try to enjoy the last of your Tuesday in peace. 

Live. Love. Well & Fit. 

-Dominique 

Motivational Monday: Decide

Hello everyone out there, and a very Happy Monday to you. Today started off a bit rough. Actually the last few days have started off rough. I have been sick. It has just been the common cold, but it has been lasting longer than normal. Let’s just say it has been kicking my butt! Although I have spouts of energy every now, but then it still keeps coming back! I am going to keep pushing forward any how.
Any whooo…. I have a confession to make… I AM AFRAID. I stumbled across a quote that says, “Decide that you want it more than you’re afraid of it.”  Sometimes I doubt my abilities, and like many out there, I find myself comparing myself to other people who are doing the same thing as me (usually on social media). It is like a trap I get pulled into, and then I have those feelings of failure, doubt, and jealousy. Why am I not where they are? Why do they get more support than me? Is it my personality? Is it my approach?… Then other crazy questions stir up. What if everything goes as planned? What if my dreams come true? Will it be too much for me to handle? How much can I handle…and on and on it goes. As hard as we all try not to do it, we still do, and to be perfectly honest, it is just human nature. The negative side is that it creates fear, and I for one am not going to submit myself to that. God even tells us that we do not have a spirit of fear, so I have a decision to make. Do I want my dream (even if it is moving a snails pace) more than I am afraid of it?… and you know what… I DO DAMMIT! Obstacles and failures are apart of success, and I really really need to stop comparing my path to someone else’s path.

Have you ever felt this way? Are you going through it now? If yes then decide today that you want it more than any of those fears, doubts, and jealousy. God has a plan for your life. YOU. Your path is meant for you, and my path is meant for me. I am going to try my best to embrace it and everything that comes along with it. Be the best you that you can be! Now there’s some motivation for your Monday (My Monday Too.)!!!

Be Well Guys.
-Dominique