Wellness

When my team and I began planning the 5^th Annual She-Suite Summit more than six months ago, we set our sights on a day of inspiration, transformation, and purpose. This year, our women’s leadership conference was centered on the theme, “We Are What’s Next.” With 17 speakers, 300 attendees, numerous vendors, and more than a dozen national partners and corporate sponsors, we looked forward to a unique event focused on turning unexpected challenges into brand and legacy-building opportunities.

In retrospect, we could have never known just how prophetic those words would be.

As the weeks, days, and hours ticked off before the March 13th Summit, set for the greater D.C. area, the threat of COVID-19 became increasingly alarming and very real. It began with a ten to fifteen percent drop in attendance and a few speaker cancellations as more and more companies restricted travel. But on Wednesday, March 11th, the trickle of bad news became a deluge. First, the mayor of D.C. banned large gatherings.  By noon, the World Health Organization declared a pandemic. Within an hour, we decided to take the Summit virtual.

The next day we condensed and transformed months of meticulous planning into an intense real-time exercise in organizational flexibility, agility, innovation, and adaptation – all without compromising our core values. As a result, our team turned what initially seemed like the perfect storm into a golden opportunity to showcase our mission, vision, and purpose.

Here are 3 tips we used to lead at the speed of change in the face of the unknown:

• Put People First – The future of profit resides in people. That is precisely why we needed to put our health, safety, and well-being first. When the crisis initially began to unfold, our first instinct was to ride it out. But very quickly it became clear that we needed to shift gears. We had a responsibility to do the right thing, and that included not only protecting each other, but also upholding the integrity and the spirit of what we promised – an event that was insightful, impactful, and interpersonal. The 2020 She-Suite Summit still had to be a place where everyone could shine; we just needed to do it online.
• Pivot to Your Strengths – Knowing who you are and your unique value is the first step on any path to success. Not only is my background in brand strategy and crisis communications, but fortunately, our company, Velvet Suite, excels at online learning and development. We’ve done more than 500 on-demand webinars and podcasts. We’ve executed more than 1,200 virtual courses, and we’ve built a community of leaders across the country. That’s our wheelhouse. So this was a chance to play to our strengths in the digital realm. We all have skill sets and talents; identify them and build on that foundation first.
• Communicate Seamlessly – Rapid change requires swift, clear communication across your full spectrum of contacts and communities. Overnight, I articulated a vivid vision for every aspect of the virtual Summit. Then our team rallied together to identify and fill potential gaps. From developing segment communications, digital assets, and FAQs to handing call, text, and e-mail traffic to testing our tech tools for high production value, we had one day and one chance to execute with excellence. And most importantly, we did it all in a way that inspired confidence and competence under uncertain and potentially confusing circumstances. Use every advantage at your disposal to deliver your message effectively, efficiently, and harmoniously.

When we took the 2020 She-Suite Summit virtual, we raised the bar. More than 200 people participated, with 430 logging on throughout the day via Facebook Live, LinkedIn, and other social communities. By shifting online, we not only brought people back, but we also succeeded in reaching an even wider audience. The same goes for our 17 speakers. Even those who were forced to cancel in-person joined virtually with incredible energy and enthusiasm. Most importantly, the Summit is still making an impact. We are coaching companies to navigate this new virtual norm. Every day, we’re seeing attendees use the 90-day Personal Brand Partnership and action plan they formed at She-Suite to elevate their recognition online.

Not only was this year’s She-Suite Summit called the best ever virtual summit by some attendees, it continues to serve as a testament to Velvet Suite’s values in action. As the events played out in real time, we lived by example. Instead of a nightmare scenario, our Friday the 13^th became a case study in how we succeed by putting people first, pivoting to our strengths, and communicating seamlessly.

No, we may not know what tomorrow holds. In the new and unprecedented landscape of a sudden global pandemic, it’s challenging, if not impossible, to predict the future.

But one thing is clear: we are what’s next. We will rise to the occasion. And nothing will stop us from building community, enhancing brands, and leading with purpose to help others do the same.

 

It is hard to believe that I am just weeks away from our little one making his or her debut into the world! I wanted to share a few important steps that were instrumental in helping me create a 90-Day Fertility Wellness Plan that would help me regain my health and achieve a positive pregnancy.

It was about a year ago, that I made a promise to myself. I realized that having a baby was not only a desire but it would become one of my greatest lifetime ambitions. I knew that there were obstacles but I asked God if there was more that I could do to give me the best possible opportunity for success.

The answer was YES! I decided to create my own fertility wellness plan. There is so much to share (I will be sharing even more details later) but I wanted to give a glimpse into the process and more than anything give hope.

When this journey started, I didn’t have a plan. I simply had a belief that there were more answers to my questions and that I just needed to do a little research to learn more and to see how I could apply these specific areas to my health. I found these to be central to not only fertility wellness but my overall wellness for healthy living.

1. Spiritual & Emotional Support
2. Supplementation & Clean Eating
3. Exercise
4. Sleep more Stress-less

1. Spiritual & Emotional Support

Everything starts with a seed called a thought. I realized that my mental and emotional well-being were all linked to my spiritual wholeness.

One of the biggest challenges I would face on my road to becoming a mom was my own spiritual, emotional and mental health. When you are dealing with loss and any private pain, it can take a toll on your mental and emotional well-being. I found that the way for me to combat this was to put God at the center of my pain. I prayed and asked for peace, clarity and direction.

Along the way, I found an amazing woman on the Internet who has a ministry to support women and men who are dealing with fertility issues. Her name is Nerida Walker. Her own story gave me hope and it provided for me a life line to believe beyond my doubt.

I listened to her conception prayer and I memorized this scripture:

Exodus 23:25-26 – Worship the Lord your God and His blessing will be on your food and water, and I will remove sickness and disease from among you. And none shall be barren or miscarriage and I will give you a full lifespan.

          

 

I worked hard to change my thinking from “never, it won’t happen” to “it is possible, God can do it, life is your plan.” I had to let go of my fear and lay hold of my faith.

This was the hardest work but know that it was the greatest work.

 

2. Supplementation & Clean Eating

I found an amazing website that was life changing. Natural-fertility-info.com provided a great basis to educate myself regarding how supplementation and certain foods can help clean and prepare my womb. After reviewing the website, I realized that there were super-foods that could truly help enrich my diet and they had specific impact on fertility.

Some of these items included:

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• Maca root
• Organic Berries (Blueberries, blackberries, strawberries etc.)
• Bee Pollen
• Bee Propolis
• CoQ10
• Whole Foods Pre-Natal Vitamins

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These are just a few items that became a staple in my diet. I created a fertility daily smoothie which included berries, spinach or green mix and maca root. To learn more about the five top recommendations for a 21-day fertility challenge watch the video below.

I also made a commitment to almost eliminate all breads and I removed all refined sugar from my diet. Sugar is an addictive substance that when eliminated from your system it becomes a non-factor. I worked toward eating “lean and green.” Making 80 percent of my diet raw (fruits, vegetables) and then included good, clean and organic meats.  I enjoy food so it wasn’t easy but it has become a part of my lifestyle. One of the greatest supports I had during this journey was my husband. He was preparing for his first fitness competition. It was perfect for us both to be working together toward a clean diet. Find someone who can hold you accountable and work with you toward your goal.

 

3. Exercise, Exercise

I recommitted everyday to move. As an athlete, I’ve learned what works to transform my body. If you are someone who works out occasionally, it is time to step it up. It is amazing to see how exercise not only helps you feel better but elevates your self-confidence and it is a great stress reliever.

I worked out 5-6 days a week. I would invest 60 minutes or more through running in the park or doing walking lunges. I also did some weight lifting and plyometric.  The goal is to be consistent and change your mindset about exercise. Exercise is my time to clear my head, talk to God and enjoy my favorite songs and artists.  One song that became a theme song for me was “We Don’t Fold Under Pressure” by T. Haddy.

I found that walking lunges were my best friend. I was able to do them anywhere and build up to doing more and more each week. It is also an amazing exercise to shape and slim your thighs and booty!

One of my favorite butt and leg sculptor excercises is the walking lunge. I love it because I put on my beats and I can do it anywhere and man does it change your body!!! ?? I took this video last year as a part of my fertility wellness plan to be in the best shape for my baby. Now, I’ve drastically reduced my training due to baby ? but the little one’s health is most important right now. Im looking forward to getting back to my passion of intense workouts post baby. In the meantime, July’s MDS newsletter is all about transition and many have asked about my fertility wellness plan. I’ll be sharing some fitness and wellness tips that I used to get healthy and spiritually whole. Feel free to go to melissadawnsimkins.com to register and get my tips when I send out next month! I can’t wait to share what I’ve learned on the journey. Change doesn’t happen over night but it does happen with patience and consistency. How are you reaching your fitness goals pre or post baby or just getting to your next fitness level? I’d love to hear from you. #fitnessjourney #mommyfitness #adventuresofbabysimkins

A video posted by Melissa Dawn Simkins (@melissadawnsimkins) on Jun 28, 2016 at 5:32am PDT

 

4. Sleep More Stress Less

I had no idea how much stress I was carrying in my body. I was overworked and feeling overwhelmed by the thought of not being able to be a mother. I started to take time for myself by doing Pilates, stretches and taking the time to unwind before going to bed. One of my favorite treats was doing an Epsom salt bath before bed. It helped to soothe my mind and prepare my body for a more restful sleep. I also drank CALM which is a magnesium supplement which helped with cramps as well as helped to knock me out when it was time for bed.

I found that by meditating on selected bible scriptures, listening to music that motivated me and hearing women like Nerida share their story, was making me become more hopeful.

Instead of being in a state of panic about “what if” I was in a state of peace.

Again, there were so many elements to this journey that I hope to share in even greater detail in the future but for now, I didn’t want to overwhelm you. My heart is just to share with you a path toward greater wellness and overall health.

During this pregnancy, I have been limited in my ability to workout but I do hope to get back to this plan once the baby is born. It truly has been a life saver for me. I’ve learned to take control of my well being and to use tools land techniques to help me achieve these goals. I know you can as well. Enjoy the journey!

When I trained for my first fitness competition it was a staple in my diet. Although fruit is good for you, it is something that must be eaten choice fully because of the amount of fructose. I ate grapefruit religiously, which is a great fat burner but it has nothing on this amazing super fruit. The avocado is my favorite fruit I eat almost every day!

Avocados are multi-purposed and can be enjoyed at every meal. I found that it helped me lose weight and not only is it packed with a powerful nutrition benefit but it was great for glowing skin and shiny, healthy hair.

Fats use to be the bad guy. Now, we are learning there is a difference between good fats and bad fats. Avocados are high in heart-healthy monosaturated fats which is yet another plus.

I don’t want to sound like a pitch lady but what I learned about eating healthy starts with our food choices. Many times what comes natural from the ground (although I repeat…natural which is why I prefer organic when possible over conventional) is just what we need to help us achieve the nutritional goals we want.

 

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):

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• Vitamin K: 26% of the RDA.
• Folate: 20% of the RDA.
• Vitamin C: 17% of the RDA.
• Potassium: 14% of the RDA.
• Vitamin B5: 14% of the RDA.
• Vitamin B5: 14% of the RDA.
• Vitamin B6: 13% of the RDA.
• Vitamin E: 10% of the RDA.

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Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

I actually ate a half an avocado to a full avocado every day when I was prepping for my competition and my diet was very close to vegetarian. It was great because it acted as a meat substitute for me which helped make my salads heavier.

To this day, I love making morning smoothies with avocado or adding them to a salad or sandwich for lunch. I find that it is truly a super fruit that has amazing benefits and it is not too expensive to indulge in. I recommend eating them daily if you can. Why not?

 

Here is one of my favorite green smoothie recipes:

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• Vitamin K: 26% of the RDA.
• Ingredients – makes 4 servings
• 1/2 organic pineapple
• 2-3 organic lemons
• 1 banana
• 2 avocados
• 1 handful of greens such as watercress or spinach
• 1 Tbsp. of coconut oil

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Procedure:

Keep the rind on the pineapple and lemons. Cut into small pieces and run through a juicer to separate the juice from the pulp (rinds should not be blended into the juice).
Combine pineapple/lemon juice, banana, avocados, greens and 1 Tbsp.coconut oil in the blender and blend until smooth

I found this recipe on one of my favorite healthy websites Dr. Mercola. If you are about healthy living and informative insights around diet, fitness and overall well-being check him out!

Thanks to Dr. Mercola!

I can’t say enough about my love for avocados! Please share some of your favorite healthy foods and finds that you have come to love.