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

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

Fit For Thought 

Fit For Thought:

Be Beautiful. Be Well. Be empowered.

Just a reminder to all my queens out there. Know you worth. Fight for your dreams, and never give up. God’s got you and He rewards diligence. Seek Him first and all else will fall into place. 
I hope you all had a wonderful day! ✌💗
#fitness #health #exercise #wellness #wellandfitcoaching #beauty #beautiful #strong #empowered #liveyourpurpose #blackgirlmagic 

Tackle Your Tuesday: A little bit at a time…

untitled

Happy Tuesday to all my fit crew members! Thank you for the wait. I am trying to find inspiration to write, and for some reason it just hasn’t been coming. I blame it on life, but it is probably just more ME than anything else. Lol! Any who… I hope you all had a wonderful Tuesday. I certainly did enjoy mine. It went by quick, but it was very productive.

Tonight’s topic of discussion is just as it sounds. Have you ever tried too many things at one time? Hoping that the end result would somehow lead to success? As human beings to be doing many things well at the same time is just a figment of our imagination. The truth of the matter is, if you are greatly excelling in one area, then you are most likely failing in another. There is hope despite the circumstances, and it comes with motivation everyday.

blog-1

Why don’t you try doing a little bit at a time. The most successful people are not successful because they are doing something on a grand scale everyday. No. They are successful because they are doing little actions everyday to get them to the “finish line” of success. They devote their focus into something they do well, and they make an effort to make steps toward that goal everyday.

It is very much the same in you health and fitness journey as well. Say you started off this new year planning to lose 10 to 20 pounds, but you have already given up on your goals because you tried, what I like to call, “butt floss fitness” scheme. You went on this extreme diet and exercise regiment, that in the end just let you down even more than when you started. success-a-journey

Now if you were to try what I am suggesting, a little bit at a time, then you would most definitely see the results that you desire. Everyday would enable you to wake up with a purpose on your heart and in your mind. You would also have loss weight in a more healthy way than any “quick” program could offer.

“Great things are accomplished by those people whose thinking is active in one direction” -Nietzsche, 19th Century German Philosopher

So if you can imagine, let’s set our focus on the little accomplishments this week, and keep striving a little bit at a time for success. It is not a destination but a journey. Follow your dreams. Follow your path, and BE WELL.

Live. Love. Well & Fit.

-Dominique

P.S.  …Happy Valentines Day!

 

 

 

 

Motivational Monday: Reflecting

bloggerbannercopy

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.

20170206_094527

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.

Well & Fit Coaching’s Wellness Workshop

Don’t forget this upcoming Tuesday. Log in as we discuss African American Women and Wellness. I’ll be bringing you an informative and interactive workshop. Tuesday, January 17th, at 7pm via Zoom.us.

Meeting ID: 284-156-6600, Password: aawomenimg_20170112_161727_024

Can’t wait to see you all there!

80% Nutrition, 20% Exercise

Since the recent passing of the new year the majority of us are “on fire” or motivated to achieve our new year resolutions. The most frequent of new year resolutions has to come from the never ending desire people have to “lose weight”, and by this they think it equals exercising more. Although this is a very important component, you still can’t out exercise your diet. Even if you managed to exercise 7 days a week, you would not get the best results you possibly can unless you begin eating right.

257f5c2f65e65c2d18e6ac0a691075d9

I have recently been on a smoothie kick in the morning. I mix all my favorite fruits, and veggies in the blender (the ninja blender I initially bought for my husband for Christmas…hehehe…), and it is a sure way to start my day off right (I will be adding a protein mix soon because I am hungry in like 2 hours). I have also been bringing snacks such as nuts, cheese, cranberries to also snack on. When I have lunch I try to keep it light. I don’t want something to drag me down for the rest of the day, and I live by my “don’t overeat rule”. If we are to truly conquer our wellness goals, then it has to start from the inside out.

untitled

Everyday you wake up try to make a conscience decision to live a better life. Now don’t get me wrong, I am not perfect by any means, but I know that I want to take care of myself now and avoid problems later. It is also good to practice “everything in moderation”. Have a slice of cake or a mini snickers (my treat). It usually curves those cravings, and you can move on instead of obsessing over something that you wish you had.

887265352-dont-eat-less-eat-right-300x215

They key is to stay realistic. Ask yourself, “Where am I now?” and “Where would I like to be in the next year?” Do you want to be stuck making the same new year resolution next year, or is 2017 the time for change? You decision, but know that you are the one who has to deal with the consequences.

Be well you guys.

Live. Love. Well & Fit.

-Dominique

 

Seeing Your Vision

I don’t know what it has been about the start of this year. I have seem to feel re-motivated. 2017 feels good from my head to my toes, and we are only 4 days in. I feel more comfortable doing things that I have never done before, and I want to stick to them. 

I feel so fortunate to work where I do. I just finished make a vision board for 2017. It is filled with dreams and goals that I have for myself and my family. What’s funny is when I started I didn’t know what I was looking for, but as I continued searching for images and words that spoke to me, the more clear the vision became. It was a self reflection process. I kept thinking, “This is work?!!!” Lol!

Just like making a vision board, life is very much the same way. At times we may not even know what we are looking for or which direction we should go, but the more we press on, then more it is revealed to us. 
Every workout I complete, I am living out my purpose. I am also helping people and myself at the same time. It is a God given gift and feeling that makes me come alive. Good things are in the works for you and me. We just have to start somewhere and keep pressing on. 

Be well you guys. Stay encouraged, and make tomorrow amazing as well.
Live. Love. Well & Fit. 

-Dominique

Tackle Your Tuesday: End Your Day In Silence

quiet

On a daily basis at bed time I try to give my last thoughts for the day either on my blog or social media. The problem with that is after I hit “post” notifications come flooding into my phone from people liking or commenting on what I have shared. Initially I just try to put my phone down, but I can’t lie something in me ends up checking any way. We are all guilty of it, and the older I get, the more I am learning just to let it be. Unless it is an emergency, it does not need to be address right before bedtime.

From day to day we are distracted with so many things. Phones, social media, video games, television, etc. are all things that contribute to our hectic day. Not to mention our commutes in the morning and at night. You could even be dealing with difficult coworkers throughout the day, but there is hope I tell you, in silence.

silence

5 to 10 minutes of silence a day can make a lasting impression on your day and your health. There is something truly “golden” about it (Although it can be loud at times because of our own thoughts). Try allowing yourself 5 to 10 minutes before you actually fall asleep and just lie in your bed.  Let your thoughts roam, but remain calm and just let it all filter out. That’s what I’ve been trying to do.  Just be still. You could even pray. Take this time to spend with God, meditate, or practice deep breathing.

See wellness is not just fitness or eating healthy. It is a way to take care of your entire self. That includes you mental and emotional well-being. Spending time in silence also allows you to do some self-reflecting. I can concentrate on the good things, and the things I could have possible changed in my day. Self-reflection leads to growth, and that can only happen in your innermost thoughts.

website_wellness_exam_pic

I encourage you to try this tonight. Find time to just be and relax, then fall asleep. Tackle the rest of your Tuesday in silence. Be well you guys.

Live. Love. Well & Fit.

-Dominique