Take a Damn Minute: The Power of 3

Imagine starting your day with an affirmation that fuels you with positivity and sets the tone for a joyful, productive day. Celebrating the nine-year anniversary of my 2D Fit studio in Fort Washington, Maryland, I reflect on the unwavering support of our fierce and fabulous community. I'll spill the tea on upcoming events, like my yoga wellness retreat in Puerto Rico and the enriching fall wellness retreat, and share the magic of guiding a prenatal yoga program.

In this episode, I'll dive into the transformative power of three simple self-care activities that can revolutionize your overall well-being, help manage stress, and foster personal growth. Discover how taking a damn minute and integrating a consistent routine—like morning stretches and mindful eating—can be your secret weapon to slaying the day. I'll serve up specific tips on stretching and mindful eating to help you savor your food, avoid distractions, and plan nutritious meals. These practical steps are designed to create a healthier, more balanced lifestyle, ensuring your cup is always full and ready to conquer whatever comes your way.

This episode is your ultimate guide to incorporating powerful self-care strategies into your daily routine.

 If you're ready to level up and join a supportive tribe that keeps you on track, check out my Diamond community.

Whether you're vibing with the Yellow Diamond Membership
https://2dpolefit.com/yellowdiamondmembership/

or the Zen Diamond Membership
https://2dpolefit.com/zen-diamond-membership/

We’d love to have you join us!

Connect and share how you will take a damn minute by using the power of 3. 

Send me an Instagram DM at @2dfitlife and @2dfitish. 

Have questions or want to reach out? 

Drop me an email at dawn@2dfit.life

Chapters

• 1:17 2D Fit Podcast Update and Inspiration
• 16:52 The Power of Three Self-Care Activities

Transcript

Speaker 1: 1:17

Welcome back to the 2D Fit-ish podcast. Nama 2D Slay to you, okay. Nama 2D Slay to my 2D Fit family out there, my community, my supporters. I am grateful for you. I am grateful for all of you. You are finding me fired up right now. Fired up, fired up because, listen, every time I hear those affirmations at the beginning of the episode, I get so excited. My heart, my mind, my body, everything just fills with joy. I love those powerful words. In fact, let me tell you some good ish right now. If you need some inspiration, some fire to start your day, to make your day great, listen to those affirmations. Listen to those affirmations. I'm telling you some good ish right now. I am so serious, I am not for play play, okay. Listen to those affirmations. Oh, wow, I hope that this episode finds you doing well, finds you in a zen state of mind. Moreover, find you taking time for yourself.

Speaker 1: 2:44

So much has happened since the last episode. So much has happened, and I know what you might be thinking. You might say, hey, dawn, boo, boo, kitty, okay, you need a podcast calendar schedule or something. Listen, I know this and I am working on it, okay, but, as I said before, so much has happened since the last episode that I cannot even fit all of that into this one. Okay, I'm gonna have to spread that out, hence the calendar and schedule that I am working on. But you know, be that as it may, I would like to share some updates and happenings, like celebrating a big milestone. Are you ready for this?

Speaker 1: 3:34

Listen, our studio 2D Fit, right here in Fort Washington, maryland, had a nine-year anniversary. Yes, nine years, truly a blessing. And you might ask how did I do it, dawn? How did you survive and make it to nine years? The secret, you want to know the secret. The secret is my support system. I have some loyal 2D Fit supporters that inspire me to keep going, and for that I am grateful, grateful. Do you hear me? And you might know this already, particularly my business owners? All right, but it is a challenge and I have to put, I have to put this on my calendar for a topic. Ok, but it is challenging to sustain loyal clients that genuinely support you. You get what I'm saying and so, ladies, 2d Fit family out there, you know who you are. If I go down the list, that will be the entire podcast, but please know I am grateful for you, I am grateful for your referrals. Thank you for supporting my virtual platforms, my retreats, my workshops, my classes rocking the 2D fit gear out on the street. Thank you for sharing on the TikTok, instagram, facebook. Thank you for telling your friends and your family. Thank you for mentioning and speaking up for me in rooms that I am not in. That means the world to me and you must know this.

Speaker 1: 5:36

All right, let's see what else has been happening. Oh, since the last episode, I've been diving deep into some real talk. Okay, just conversations, meaningful, passionate conversations, for instance, reflecting on how Mother's Day hits differently for those navigating infertility. Yeah, yeah, and that's personal and profound to me. So prepare to listen to that upcoming episode, all right.

Speaker 1: 6:15

Oh, and how can I leave this out? I'm gearing up for some serious zen, 2d Fit, zen, honey. Okay, because the ladies and I, we have an upcoming yoga wellness retreat in Puerto Rico and I am preparing for a fall wellness retreat. Do you hear me? So, yes, so much is going on and I can't leave this out. I recently led a prenatal yoga program that left me speechless. All right, just seeing the joy that these beautiful women shared.

Speaker 1: 6:55

Oh, that was everything, everything, all right. Everything, everything, all right, and you know, outside of all of that, ladies, let me tell you the hustle and bustle of running my ship solo. I've got stories for days and they're all coming your way. In fact, if you have not done so already, now is the time to hit that subscribe button, because I'm going to drop some serious truth bombs that you don't want to miss. And who knows, all right, just just by staying in the loop, you might find yourself joining us on one of my life changing wellness retreats. Joining us on one of my life-changing wellness retreats.

Speaker 1: 7:49

Okay, so when I reflect on everything I've shared and the experiences of women out there, it's a reminder for both you and me to take a damn minute and prioritize excuse me, prioritize at least one non-negotiable self-care habit every day. I'm so serious. Listen, okay, hear me out. All right, me out, all right. A lot of folks out there sleep on the basics of self-care, and that's unfortunate, but it's true. Real talk, real talk. Listen. Self-care does not have to cost, right? It ain't got to cost a fortune or eat up all your time. Sure, vacations and massages and all of that. They are the bombcom. Okay, don't get me wrong. Essentials. You'd be amazed how just 10 or 15 minutes a day can be your secret weapon and slaying your day.

Speaker 1: 9:11

I'm telling you some good ish right now. Hear me out. I want you to listen and concentrate on what I am telling you. So I am here to inspire all of you. Listening to take a damn minute and breathe. I'm so serious right now. Slow down Whatever is going on. Slow your roll, because you cannot pour from an empty cup. And let's be real, nothing and no one should stress you enough to top off that empty cup with more stress. All right, there are so many positive things that you can do to recharge, refocus and hit reset. Say it with me, take a damn minute. Say it with me again on the count of three One, two, three. Take a damn minute. I hear you Now. I want you to know this. Okay, this is important. I hear you loud and clear.

Speaker 1: 10:27

Life is back on 100 right now for a lot of folks. Man, okay, but hey, you owe it to yourself not to slip back into old habits that caused the health battles you fought so hard to conquer. Do you hear me? You want me to say it again Not to slip back into old habits that caused the health battles you fought so hard to conquer, why go backwards? Take a damn minute, those mental blocks you smash through and you just want to take care of yourself as a whole. Do you hear me Adapting? I know it takes effort, no doubt about that. Okay, but it's worth it. Waiting for life to slow down, don't hold your breath, honey. Okay, because, listen, life is always moving and you got to be ready to roll with the changes.

Speaker 1: 11:51

All right, grab your paper and pen. Okay, grab yourself a piece of paper and pen. I want you to write this down of paper and pen. I want you to write this down. The power of three. Say it with me on the count of three. Listen, one, two, three. The power of three. All right. And if you're driving or if you're working out, okay, cool, all right, but remind yourself to listen to this podcast again, because I want you to journal these three things. Okay, if you don't have a journal, go out and get one. Okay, or find an old journal, grab yourself a piece of paper, whatever. It does not have to be cute, okay, but I want you to write this down. Ok, but I want you to write this down. So, the first power of three.

Speaker 1: 12:45

I'm going to share three benefits. That's what I'm going to do. The first power of three are three benefits of taking a damn minute for your self-care. Listen, listen.

Speaker 1: 13:02

Benefit number one improved well-being and health. No-transcript your habits to sustain your habits. If you make things challenging and hard right off the bat, right, I'm talking diet, fitness, you know just all of it. If you make it hard right out the bat, okay, or however you say that phrase, okay, you know what I'm talking about. Just pay attention. All right, in most cases I'm not going to say all cases, because everyone is different and unique, but in most cases the individual will stop cold turkey, give up, and then they start over from scratch and then their lips are poked out because they're not achieving their goals. They're sad, they're depressed, they're unhappy, okay, well, stop trying to go hard in the paint in the beginning. Listen to this. Benefit number one Let me bring it back because that's another podcast. Let me tell you I have so many podcast topics that I can talk about. Okay, let me tell you I have so many podcast topics that I can talk about, okay.

Speaker 1: 14:35

Benefit number one improved well-being and health. Okay, you want to take time for self-care? Because it can reduce your stress, it can enhance your mood and support overall emotional well-being, such as a 10-minute yoga session, all right, to stay centered and focused. I'm just sharing benefits with you. Benefit number two all right, stress management and personal growth. Hear me out, okay. Personal growth, hear me out, okay.

Speaker 1: 15:18

Because when you engage in like self-care activities, like journaling or, you know, mindful meditation, it could help manage your stress level as well as foster personal growth. For instance, spending just a few minutes every day reflecting on your thoughts and emotions, perhaps journal that it doesn't have to be perfect, but you're taking a damn minute for yourself. Slow down. Benefit number three all rightworth. This is heavy, this is deep listen. When you have a regular self-care routine or a habit in place, it could reinforce your self-respect, your self-esteem, check this out, help you to recognize and honor your own needs and boundaries, and you can take care of this by simply reciting, you know, your daily affirmations. That's a powerful way to boost your self-worth. Hell, you heard how hype I was. I'm still hyper now, okay, but you heard how hype I was at the beginning of this episode. Those affirmations are powerful.

Speaker 1: 16:52

So with these three benefits alone, I have more, but I'm focusing on the power of three. Okay. Improving your well-being and health, stress management, your personal growth, your self-worth. If those are not valid enough, then I don't know what to tell you. Just those three benefits alone, simple, but with a consistent routine and practice every day, it could add value to your life.

Speaker 1: 17:32

Do you understand what benefits are? Maybe I should have started there? Okay, and I'm not going to rewind this back. Do you even understand what benefits are? Maybe I should have started there? Okay, and I'm not going to rewind this back. Do you even understand what benefits are? Allow me to break that down real quick. Wait a minute. Wait a minute. Where's my piece of paper? Let me break this down because you have to understand and get this thing. Okay, I want you to take this serious. This is not for entertainment. As I said before, a lot of folks are on 100 right now. Slow down, take a damn minute and consider how the power of three can help you in your current situation. So listen to this definition. Okay, allow me to plug this in.

Speaker 1: 18:16

According to what is this Merriam-Webster? Okay, the definition of benefit Something that produces good or helpful results or effects, or that promotes well-being. Don say it again Something that produces good or helpful results or effects, or that promotes well-being. That is the definition of benefit. Who does not want to live good off of something that could benefit their life? So, when you think of the power of life, your life as a whole, your life as a whole, all right. So listen.

Speaker 1: 19:33

Next, what I have for you the power of three self-care activities. Listen, ok, write this down or internalize it. Number one morning stretch and mindful eating. What Dawn Morning stretch and mindful eating? Ok, that's simple. Yes, it's simple. What dumb morning stretch of mindful eating? Okay, that's simple. Yes, it's simple.

Speaker 1: 19:58

But, as I said, okay, if you make this a consistent habit and routine, it could help your let's go back to benefit number one your well-being and overall health. So don't get perfect patty with me, okay. So don't get perfect Patty with me, okay, perhaps you know. Just 10 minutes a day, focusing on stretching each major muscle group. Okay, holding each stretch for 15 to 30 seconds. I'm giving you instructions right here on how to do this-ish, you want me to start over? Okay, I'll start over. Listen, start your day with a 10-minute stretch routine, okay, focus on stretching each major muscle group, or perhaps the muscles that gives you the most problems and concerns and drama. Hold each stretch for 15 to 30 seconds. That's it. Breathe as deep as you can as you stretch and then just visualize your body waking up, visualize the energy pumping through your body as you get ready for your day. This alone, if you make this a habit, I'm telling you some good ish. This alone can improve your flexibility, reduce muscle tension and set a positive tone for the day.

Speaker 1: 21:41

10 minutes, the power of three. And you might say, hey, dawn, I don't have time for that. Okay, when I get up, I have to get going. All right, perfect, patty, fine. But maybe that's why, by lunchtime, your back is hurting. Maybe that's why, because you're sitting in the car driving back and forth from work, okay, you can't get rid of any hip pain, okay, or, you know again, lower back pain. Maybe that's why, perfect, patty, okay. But who am I, the ladies out there, the folks out there who can appreciate this fresh perspective or reminder as far as how to take a damn minute and incorporate the power of three self-care habits, routines and rituals. That does not take a lot of time. Come on now, dawn.

Speaker 1: 22:38

Number two mindful eating. I mentioned that earlier. Right, I said morning stretch, that was number one. Mindful eating is number two Commit to I'm not even saying you know what, I'm not saying go hard in the paint. All in All, right, because not everybody is built like that and that is fine. That is why we are all unique. I'm just saying, as far as mindful eating, commit to two to three days, two to three days a week, one meal a day to get started, and then you can build from there.

Speaker 1: 23:23

During your meals okay, when you sit down and eat, take the time to eat slow Pay attention to the flavor, perhaps, the texture, the colors of your food, or one of the things that I talk about, you know, with my yellow diamonds, when you put food on your plate and when you sit down for this mindful eating, remind yourself of what each food can do for you or how would it benefit your body. So, again, pay attention to the flavor, the colors of your food Okay, the benefits. Avoid distractions like your phone, okay, your TV, the colors of your food okay, the benefits. Avoid distractions like your phone, okay, your TV, your social media. This practice, this mindful eating listen to this can help you to enjoy your food more. It can, believe it or not, aid your digestive system and prevent you from overeating.

Speaker 1: 24:31

Think about this thing Eating at the desk, eating while you're driving, eating while you're talking, you're not giving your body any justice. And then you know you want to know why your stomach's upset, not taking time to eat and chew your food, and then also take time to plan simple and nutritious meals. Right, fast food is so old school cliche for lunch, all right. Instead, prepare balanced, simple meals that include a variety of nutrients to fill your body and mind. And don't forget to drink your water. Right, aim to drink a glass of water before and after your meals to stay hydrated and to help your digestive system. You see, all of this that I said. You might say hey, dawn, that's simple, but you'll be surprised. You'll be surprised that a lot of individuals out there do not do any of this. Okay, this alone could help with weight loss for real, for real, all right, but that's another topic for another day, all right?

Speaker 1: 25:47

So, number one the power of three Morning stretch. Number two mindful eating. Number three deep breathing combined with mental detox. Listen, this is how you do this. Okay, I'm giving you instructions. Listen, find a quiet space, make yourself comfortable with your back, straight up. Okay, you close your eyes and take a deep breath in through your nose, allowing your abs to expand. Hold your breath for a count of four, then slowly exhale through your mouth, feeling your body relax, telling your body to relax and calm down, telling yourself to take a damn minute. Dawn, say it again, okay. You close your eyes, you take a deep breath in through your nose, feel your stomach rise, feel your chest rise, hold your breath for a count of four and then you slowly exhale through your mouth, feeling your body relax, as you tell yourself to take a damn minute. Repeat this process for five to ten minutes. I'm telling you some good ish.

Speaker 1: 27:18

Deep breathing can help reduce stress, lower your blood pressure, improve mental clarity. It could prevent you from having some strong words with someone. All right, you can make this a daily lunch practice or a bedtime practice, or you can just incorporate it into any time throughout your day. Talk about improved well-being and health, talk about stress management, personal growth for real and your self-worth. Deep breathing, specifically this exercise that I just shared with you, all right, could prevent you from saying things that you don, so that when you are ready to respond, when you are ready to act, you can do it with a clear mind. Come on Dawn.

Speaker 1: 28:36

Lastly, the mental detox. I have an exercise for that. Write this down. Okay, write yourself a Dear Me letter. This one is good, and I want you to write down the advice that you would give yourself as your own best friend. Best friend, who or what do you need to cut the cord on? Pray for help and pray that whatever that other thing is or person will receive help. Allow that to liberate you, to free you. Visualize your life without any toxic poison, literally what you can also do in this Dear Me letter. Okay, you could literally draw a picture. If you're an artist, okay, draw a picture or write out your fantasy. Again, ask yourself what or who do you need to cut the cord on so that you can live your life? Who are you trying to save to satisfy your ego? You know some folks use other folks as an assignment to avoid their own ish. So you can put all of this in a dear me letter or in a sketchbook or in your journal, or write your own book with a happy ending.

Speaker 1: 30:20

All of these self-care activities support your unique, or could support your unique mental detox. Talk about self-worth on 100. Well, dawn, I have self-worth. Okay, I respect myself. My esteem is high, all right, good. But you want to sustain that. You want to exercise that. You want to keep that going. Right, it's like achieving your ideal weight, but yet, because now you are at that weight, stop working out. It's the same thing, these self-care habits that I shared with you. They are easy to start and they're easy to sustain, to keep going. Is it a magic potion pill? No, it's not, but it will help you.

Speaker 1: 31:30

The power of three Benefits and specific activities that will inspire you to take a damn minute, think about it. Maybe that hiccup at work or that toxic coworker won't stress you out as much, thanks to your non-negotiable daily habits. Maybe that post-lunch fatigue won't hit as hard because of your morning stretch routine. Maybe that lower back pain will ease up because of those daily stretches as well. Maybe listen to this maybe you'll maintain that 10-pound weight loss with your non-negotiable healthy breakfast routine or lunch routine. Or maybe your twice a week fitness classes at 2D Fit okay, because, listen, who doesn't keep workout clothes in their car? Right? Maybe, maybe you will keep up with that. Maybe your hydration game is on point because you smash four cups of water before noon Non-negotiable. Remember? I talked about that earlier.

Speaker 1: 32:51

That was a tip, and you know, I know it's not easy. Okay, to adapt, as I said before, but if you need someone to keep you on track, find yourself an accountability partner, okay. Or join my diamond community, my virtual diamond community. Remember, don't underestimate the small steps. They're the ones that lead to big victories, and I have receipts on that. Don't let me start talking about this virtual yellow diamond community. Okay, I have a virtual community for yoga and one for fitness. I'm so lucky to lead these diamonds. Okay.

Speaker 1: 33:44

Now, while my diamond community is mostly local, it would be an honor to have ladies from all corners of the globe to join us. And let me tell you this these aren't your average fitness groups, honey, all right, it's like a life coaching platform that offers the full package mind, body and spirit. I'm talking nutrition tips, killer bomb-ass workouts, yoga, zen, journaling, vibes, chakra work, meal plan guys that would just rock your world. Honey playing guys that would just rock your world, honey. Okay, and what sets all of this apart is that I am right there with you coaching like we're in your living room sipping tea. In fact, shout out to my virtual ladies for real. For real, they hustle harder than some that I see in person, and staying consistent virtually is no joke, but they do it all. Right. It is a game change for women everywhere and I love for you to join us.

Speaker 1: 35:00

Um, as far as that is concerned, check out the link in the show notes or just hit me up to get started, okay, but back to the power of three. I hope that you are, as far as your daily self-care habits are concerns, right, your essentials. I hope that I inspired you to put some essentials, non-negotiable essentials in place to practice every day. In fact, I'm asking you to share your non-negotiables with me. I want to hear about it, if you're willing. Okay, how are you taking a damn minute? Or how will you take a damn minute? It's not always easy and it might not happen every day, but making these habits non-negotiable makes it easier to get back on track. Remember to give yourself grace and keep things simple. Yourself grace and keep things simple.

Speaker 1: 36:34

Email me, or how do they say it? Slide into my DMs, okay, my Instagram is at 2DFitLife. That is the Instagram handle for my studio. My podcast Instagram handle is at 2Dfitish. So either, or slide into my DMs or send me an email dawn at 2Dfitlife, because I want to know, I want to know today, who knows, your non-negotiables could inspire someone else.

Speaker 1: 37:09

So let's spread this message together. Join me on my mission. Because you are 2D Fit Vision, I want to hear from you. I do, okay. You, I do Okay. Lastly, last but not least, please share my podcast with anyone who could benefit. Subscribe if you have not done so already and if you're feeling extra generous, okay, you can treat me to a cup of coffee. I have this fun buy me coffee page that I'm just having a great time with. Whenever someone treats me to a cup of coffee, all right, I share a love note on the page and I just appreciate it so much. Okay, and I just appreciate it so much. Okay, I'm grateful for you, all of you. Thank you and until next time, promise yourself that you will take a damn a minute for you. Say it with me. I'm asking you, I'm inspiring you. Okay, let's close this out together On a count of three. We're gonna say take a damn minute. All right, here we go. One, two, three. Take a damn minute. Nama, a 2D sleigh.