June 2022

Summer is Here

Summer is officially underway and we are enjoying this heat and sun. Mom and dad have a trip planned to Nashville this coming month. Mama Fili will be celebrating her 86th birthday on the 4th of July. I just got back from a trip to visit our marketing rep, Lexie, in New York. Addison and Lex are both planning trips home this summer!  Above is the Freeman and Sardarianpour Wedding.  Lots of exciting things coming our way. We hope your summer has been off to a great start and you have a safe and fun 4th of July weekend. 

Spotify Summer Playlist 

There is nothing better than blasting some summer jams with your windows down, outside tanning in the sun, or while grilling in the backyard for your friends and family. I put together a mix of some feel good summer songs to add to your summer hits playlist. "Don't forget your SPF 30 +"

1. Are You Gonna Be My Girl - Jet 

2. Heat Waves - Glass Animals 

3. Sunday Best - Surfaces 

4. Mr. Brightside - The Killers 

5. House Party - Sam Hunt 

6. 7 Summers - Morgan Wallen 

7. Can't Hold Us Back - Macklemore 

8. Crazy In Love - Beyoncé & Jay-Z 

9. WTF - Missy Elliot ft. Pharrell Williams 

10. Plain Jane REMIX - A$AP Ferg 

Summer Strength Workout 

Building some lean muscle this summer with this strength based workout. Grab a pair of 10lb. dumbbells or greater and let's get moving. Always have the option to take any of these as body weight! 

3 ROUNDS 

10 Reps 

-Deadlift 

-Hip Hinge Low Row

-Squat 

-Overhead Shoulder Press 

-Weighted Glute Bridge 

-Overhead Tricep Extension 

Make sure to warm up and cool down. You will be alternating between a lower body and an upper body exercise. Try to take these exercises back to back with minimal to no rest. Rest and recover between rounds! Get your sweat on and build some strength. Aim to incorporate strength training 2x per week. 

Restaurant Review: Philz Coffee 

I love looking for a good cup of joe. I typically prefer black coffee as apposed to something with cream or milk based and Philz does it right. They brew every single cup or drip I should say individually with love and care. This is not the place to go if you are in a rush, expect to wait 5-10 min for your warm cup. They have iced, hot, and teas. Everything starts black and you can build from there. 

The baristas are excellent and will always give great suggestions if you have no idea where to start or if you know an idea of a taste you're looking for. My personal favorites are the Iced Mint Mojito if I am looking for something refreshing and cold and the Tesora straight up is what I will typically go for! 

Located directly off the 101 in Encinitas, a perfect place to go grab a cup and enjoy walking downtown or take it down to the beach. 

Philz Coffee

Beach Cooler 

If you are anything like me you are a big time snacker while you are enjoying some sun at the beach. I make sure to stay on track with my healthy habits by aways setting myself up for success that way I'm not ravenous when I get home, or grabbing whatever I can get at the local 7/11. Here is an idea of what I pack in my cooler for a ay spent at the beach! 

1. Hydrate hydrate hydrate!

Always make sure to have a hydro flask of water then a couple sparkling waters or Gatorades to keep me refreshed and hydrated. 

2. Protein 

Easy to pack and eat at the beach, a traditional turkey sandy. I love a good turkey sandwich with some lettuce, avocado, sprouts, and mustard. Keeps you satisfied without feeling too full. 

3. Crunchy and savory 

Beanfield salt and vinegar chips are my go to crunchy snack. Gluten free and very savory. I love pairing them with my sandwich at lunch time

4. Sweet 

I always find myself craving something sweet later in the afternoon. I love slicing up some cold watermelon and mango for a more refreshing option. A good chocolate protein bar is another good snack option, or some dark chocolate covered almonds always seem to do the trick! 

Trader Joe's Must-Haves 

We all love a good Trader Joe's haul. I typically find myself there 1-2x per week. Not too sure if that is a good or bad thing... But it has made me realize a few must have items I find myself constantly buying. Here are a couple you can add to your next TJ run: 

1. Barbell Protein Bars - Cookies & Creme 

2. Dark Chocolate Carmel Bar - THE BEST 

3. Gnocchi - Sweet Potato & Cauliflower 

4. Mango - ALWAYS ripe 

5. Flowers - Cheap & pretty, will automatically make you smile and increase your mood 

A Note from the Agency Owner

What is my time line to retire ?  How do I feel about my investment portfolio increasing and decreasing by 30% ?  Am I concerned about leaving money to my heirs ?  Do I have life insurance to leave my children or grandchildren ?  Should I convert my IRA's into a ROTH IRA ?

All the questions above are spurred by our current economy and world events.  What goes up must come down.  Take a look for yourself at how the DOW Jones Industrial Index has done over time and you will see up and downs.  But why does the graph look like a mountain with no peek ?  This is a question that investors hope to remain constant.  The concerns of an investor should be about diversification, fund expenses and when to shift into a more conservative portfolio.  When you plan on retiring, make certain you start converting into fixed income vehicles about 7 years from that magic date.  Some of us will be working until we are 70.  Some of my friends have retired at age 55.  Some will work for the rest of their lives.  Everyone is different and everyone has different opinions on money.  In any event, it is our own responsibility to build and save for our golden years.  Run your social security statement each year to see what our government will be promising you.  Keep asking the questions, keep investing in knowledge and surround yourself with joyful and balanced people. 

Kindly and Respectfully, Glenn & Amanda Domingo, your agency for a lifetime 

May 2022

6 Months into 2022 Already !!!

Almost halfway through 2022, we can't believe it. We hope you are gearing up for summer and are enjoying the end of the school year and end of Spring. Hopefully you are ready for a fun and sunny summer. We are heading into wedding season and will all be back together in a couple of weeks. Heading back east to see Lex next month and so excited to make it back to the city. We are going to enjoy this summer before I begin nursing school in the fall. 

Just a friendly reminder to review your GOALS.  Its a great time to pull out the goal sheet you have created back in December for the 2022 year.  Again, goals should be written down, attainable, measurable and adjusted to meet or beat that goal.  Jenifer and I have broken down our goals into immediate to one week goals, 1 month to 3 month goals, annual and 5 years to lifetime goals.  We have had a goal sheet since 1996 when we started our agency.  Its a great way to keep track of your success and the areas in life that need adjustments.  

Restaurant Review - Wrench and Rodent / Seabasstropub 

We tried out this restaurant in Oceanside and we were not disappointed. Starting with a couple of appetizers, some drinks, and super fresh and yummy sushi. We will for sure be going back. Highly recommend the Hedgehog and the Green Lantern roll! 

Seabasstropub Menu   

Limited hours and reservations so I suggest booking out. They are only open Wednesday - Sunday starting at 4 pm. 

Workout of the Month - THE MURPH 

The "Murph" is a classic crossfit workout known as a Hero WOD (workout of the day). They are made to honor the men and women that have fallen in the line of duty. The Murph is specifically made to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. Let us remember all the active military men and women who have made the biggest sacrifice for our country. May we honor them today and everyday, we can never thank you enough. 

Book Review - Greenlights 

Lately, I have been trying to commit to 10 pages a day. It has been working out for me. I've always loved listen to Matthew McConaughey's speeches and admire his work as an actor. This memoir has been such an easy read and so interesting. I love non-fiction reads, he goes back and takes you through time of his childhood, family life, and dives deep into 20+ years of his journaling. He gives the perspective of how to find the "greenlights" in life. Published in 2020, you can find it on Amazon or at your local book store. Below is a book review written by the Washington Post. 

Book Review

Amazon Book to Buy

Recipe of the Month 

Weather is getting warmer, which means smoothie time is here. A great, nutritious packed, quick, and on the go meal that you can make in the matter of seconds. An easy way to get in greens and protein. Here are a couple of my favorite go to smoothies at the moment. Whip one up and have it on the go for breakfast, snack, or lunch! 

The Green Monster 

- Spinach 

- Vanilla protein 

- Almond butter 

- Banana (I prefer frozen) 

- Cinnamon 

- Almond milk 

Simple ingredients, throw in all ingredients to a blender with 1-2 cups of almond milk & blend together to your preferred thickness. You can always add ice for a colder and/or thicker smoothie. 

Banana Berry

- Spinach 

- Kale 

- Frozen blueberries 

- Frozen strawberries 

- Banana 

- Vanilla protein 

- Almond milk 

For more protein add in some almond butter. Mix in a blender and enjoy! 

Again, thank you for allowing our Family Insurance Agency an opportunity to share our monthly blog.  We appreciate you and your business.  I am reviewing our goals each and every month. Change the itmes you can and adjust where adjustments are needed.  Remember to tip your waiter according to their service level and knowledge of the menu and restaurant.  Tipping accordingly will increase service levels.  Don't forget to keep moving and excercise at least 4 days a week.  Finally, get your gut in check with either The Green Monster or the Banana Berry.  Wishing everyone a wonderful Summer.  If you have any questions or concerns, please reach out.  Kindly, Glenn and Amanda Domingo, Your Insurance Agency for LIFE.

April 2022

The Season of Spring and Easter

Spring is officially in full swing. The weather has been beautiful and baseball season is back baby! I've been busy coaching high school softball for the first time and it is a humbling experience to say the least. Throughout the change of seasons I have been focusing on stepping out of my comfort zone. We have been staying busy, and can not wait for wedding season to come around to get my whole family together. We enjoyed Easter as a family waking up early for sunrise service and watching my dad perform with his ukelele group at our church. We hope you are enjoying the spring season, summer is near, keep grinding! 

Workout of the Month 

It is way too nice to not get yourself outside for a workout. I am a huge fan of quick, effective, interval workouts. Here is one I love doing down by the beach. 

Warm Up 

.5 mile run /jog/walk 

3x 

10 reverse lunges 

10 squats 

10 push ups 

Workout 

.1 mile sprint 

20 squat to alternating knee to elbow

10 push ups to alternating shoulder tap 

5 burpees 

Complete the workout portion anywhere from 5-10 times through. Try to complete 1-2x per week and time yourself to see if you can get a little faster each time! 

Stay in Season 

With the weather getting a little warmer, there is nothing better than a big cold cup of fruit to feel refreshed and replenished. In California we are lucky enough to have such amazing weather that we can pretty much get our hands on any fruit at any point in the year. I was so confused when I moved to New York and all I could really get that tasted fresh in the fall were apples. Below is a list of fruits and veggies available during this season and some of their benefits. They will be the cleanest and ripest option to choose! 

Kiwi - rich in Vitamin A, C, K; great for digestion 

Apricots - promotes eye health, boosts bone strength

Cherries - full of fiber, protects the heart, reduces inflammation 

Peppers - boots hydration levels, full of Vitamin C 

Spinach - decrease oxidative stress, helps prevent disease 

Asparagus - full of folate & fiber, aids during pregnancy 

When doing your next grocery haul or local farmers store run, try to incorporate some of these fruits and vegetables for optimal freshness and health benefits 

Baseball is Back, Baby! 

My favorite sport has and will always be baseball. I know many people aren't as passionate as I am about the sport, but there is still ways to have fun on a day at the ballpark and stay on track with your health and fitness goals. I go to many games every year and I always try to make it as healthy and as cheap as I can. Here are a couple tips that I have discovered to stay fit and financially not burn a hole in my pocket: 

1. Steps, steps, steps! 

Take a tour of the stadium. Usually there are so many levels, vendors, and places to walk around. Keep getting up and moving every 2-3 innings. 

2. If you wanna party, drink MOSTLY before. 

I am right there with ya, there is nothing better and more American than a cold beer at the ballpark. However, a beer is usually somewhere around 13$. Save a pretty penny by pregaming outside of the stadium and limit yourself to 1-2 drinks inside the park. 

3. Check on all the options. 

You can look up the ballpark you are going to prior online to see all their vendors they offer. From there you can see where the "healthier options" might be. Swap the fries for a small salad, swap fried for grilled, and choose between booze and a sweet treat! 

It's always a battle at our split house. My parents are big Dodger fans and of course I am a Padres girl for life. Grab a cheap ticket and get down to Petco, the best weather and so much to do inside and around the ball park in the heart of downtown San Diego. GO PADS! 

Spring Cleaning! 

There is no better feeling than a cleaned out room. The process getting to the end point is tedious and messy, but when it's over your room and mind are decluttered. I try to clean out and donate my belongings at least 4x a year. There are a ton of shows on Netflix now with some great ideas of how to clean and organize. I always start with my closet, and color coordinate my clothes. Then moving to the drawers, re-folding my clothes and separating them into categories: workout, work, dressy, casual, tanks, denim etc. A rule of thumb, if you have not worn it within the last 4 months, chances are you aren't going to (unless you really live in a place with seasons, then maybe..). Below is a list of some cleaning checklists for your whole home to use! 

Spring Clean Your Home

Restaurant Review 

Chiko - Encinitas 

Chiko Menu

The perfect location on the coast of the 101, Chiko was recommended to me from one of the members I train at Orangetheory. Modern cooking techniques meet Chinese and Korean flavors - shout out to Chef Eric Brannon! A great date night and fun ambiance, patio seating is available. The chefs really do care for each and every one of their guests and love to create an experience for people to enjoy with their friends and family.  

March 2022

Spring Forward into March Madness

Just like that we are back into spring time. Spring forward and set your clocks! Thank the Lord we get an extra hour of daylight, means summer is just around the corner. Baseball season is back, the flowers are blooming, and we get an extra hour of sunsets. We have had a busy start to our Spring and are looking forward to Lexie and Addsion coming home for wedding season. Mom and Dad plan to take a trip up to Northern California for my grandfathers 85th birthday and are looking forward to getting back to some Padres games very soon. We hope this change of season finds you well. A great time to check in with your New Year's goals as we are entering the second quarter of 2022. We wish you all a healthy and happy Spring! 

Restaurant Review - Nectarine Grove 

SO GOOD. I will rave about this place forever. Fresh, healthy food, that tastes just like the naughty stuff. Everything on their menu looks delicious. They have gluten free, dairy free, vegan options. Open earlier, a great spot for Sunday brunch or a lunch meeting. Located off the 101 in Encinitas, they offer indoor and outdoor seating, craft coffees, and draft alcohol also available! My personal favorite is the crispy chicken salad! Can't wait to go stop in for brunch. 

Menu/Website - Nectarine Grove 

Book Review - Chasing Excellence 

A book for all not just athletes, but people looking to shift their mindset and live out their true potential every day. 

"CrossFit trainer Ben Bergeron has helped build the world's fittest athletes, but he's not like other coaches. He believes that greatness is not for the elite few; that winning is a result, not a goal; and that character, not talent, is what makes a true champion. His powerful philosophy can help anyone excel at all aspects of life.Using the dramatic competition between the top contenders at the 2016 Reebok CrossFit Games(R) as a background, Ben explores the step-by-step process of achieving excellence and the unique set of positive character traits necessary for leveling up to world-class. The mindset and methodology that have produced some of the greatest athletes in the world's most grueling sport can work equally well for golfers, lawyers, artists, entrepreneurs-anyone who's willing to commit totally to becoming better than the best.  By Chasing Excellence, "You'll discover how extraordinary it's possible for you to be."

Workout of the Month - Getting Outside! 

With Spring here, it is the perfect time to take workouts outside and get some Vitamin D at the same time. Love killing two birds with one stone. Here is a workout you can do out on your driveway, while vacationing on Spring Break on the beach, or when you take a quick lunch break from sitting at your desk all day to get out and move your body! 

1 mile jog/run OR .5 mile walk 

25 reps x 4 rounds = 100 rep challenge 

- prisoner squat 

- push ups 

- reverse lunges 

- tricep dips 

1 mile jog/run OR .5 mile walk 

Have fun with this one. Grab a family member, friend, or co worker. Try completing in the least amount of time. Record your time and perform once weekly seeing if you can improve each time! 

Recipe of the Month - Protein Pancakes 

So simple and protein packed. One of my current post workout brunch options or even better my favorite right now, breakfast for dinner! 

I like to buy the protein mix from either Trader Joe's or Costco has a bigger bulk one. Their are options for minimal to the maximum amount of protein. 

My personal recipe right now is: 

- 1 C protein mix 

- 1/2 C almond milk 

- 1/2 C water 

- 1 -1/2 scoops of vegan vanilla protein powder 

- 1 egg

- 2 TBSP dark chocolate chips 

Stir up the ingredients drop in the chocolate chips and use a 1/4 C measuring cup to pour the batter into a greased pan. Flip when the bubbles begin to form. Top with my favorite bananas and honey and enjoy a sweet start to your day!  

Auto Insurance Rates rise in 2022

As the pandemic comes to an end and more drivers are back on the road, one of the factors that determine the cost of your insurance are annual miles driven.  This increase in mileage will have more people on the road again, create more accidents, increase fuel cost because of demand and add expense to your budget.  Not only has mileage increase cause an increase of your auto insurance premium, but the cost to repair a car, the cost of a car and the cost of parts are all contributing factors industry wide.  

Here are 7 Ways to assist in decreasing your auto insurance premium.  Click on the blue link below for an indepth look into ways to save by an article written by cnet.com

1.  Increase your deductible, larger savings to collision deductible by increasing

2.  Consider lower coverage for older cars

3.  Consder lowering your mileage by using mass transit or carpooling

4.  Bundle your insurance, more policy's with a single carrier means deeper discounts

5.  Shop around for rates

6.  Save Travel Discounts

7.  Buy a less expensive car

 7 Ways to Save

As our agency continues to provide peace of mind at a competitive price, provide the best service available in our industry, and provide benefits to those who have covered losses,  we want to make certain that our clients take advantage of their annual Farmers Friendly Review.  You will be hearing from our Marketing Department to set up your review with one of our 3 licensed and appointed staff or with yours truly.  During this time we will ask questions about your current life situation, any changes to your careers, ask about any new additions or improvements to your home and many other topics that will effect how you are insured.  Please take advantage of this very important offer as we can open your eyes to options and coverages that fit your situation.  Communication is key to any relationship and we take offering this no cost service seriously.  With almost 1500 clients, we have a system in place that prompts our agency to call, email or text our clients for the annual review.  As always, thank you for being our life blood of the agency.  The referrals you send to us are a reflection of our relationship with you and we are grately.  Wishing all a Happy Easter.  God Bless and remember, Domingo & Associates, FARMERS, your agency for LIFE.  

Kindly and gratefully,  Glenn P Domingo, agency owner and Amanda Kiki Domingo

February 2022

The Month of Love 

What a month it has been! February came and went in the blink of an eye. Love to me means family and that is what this whole month has really been about. Mom and Dad celebrated their 28th wedding anniversary this month by taking a trip to New York. They got to stay and visit with Lexie for a week and experience a Broadway Play, Dear Evan Hanson, which our cousin was the lead. Addison and Lexie both took a trip to California for a week. It had been 2.5 years since all five of us have been together and it was really special. Just hanging out and laying low. We all took a workout class together at Orangetheory, they watched me coach the high school softball team, and we made sure to get them their In-N-Out and Board and Brew fix. To finish off the trip, we celebrated with our whole family with a reunion at our house with my dad's side of the family. Cherish the moments that you get to spend with your loved ones. Time is flying and we are ready to head into Spring! 

Restaurant Review: Jeune Et Jolie

Located in downtown Carlsbad, Jeune Et Jolie is a Michelin star awarded french restaurant. This is not your typical dinner date for 2, but more of a special occasion. You must purchase the 4 course meal. Each course has 3-4 options to choose from. I recommend everyone getting something different and trying as much as you can. They have an amazing staff and an open kitchen you can watch the chefs cook right in front of you. Pricey for sure maybe a once in a lifetime fine dining experience. The corkage fee is $30.00, so bring that special bottle you have saved for this exquisite dinner. 

Service: Excellent 

Experience: Excellent 

Food: Eclectic 

Price: $$$$

Seating: Good 

Jeune Et Jolie

Workout of the Month 

I have been loving training the posterior chain lately. It helps maintain and improve posture, helps prevent low back pain, and makes your peach a little perkier! 

Here are 6 exercises you can do wherever you are. Bodyweight or add some dumbbells if you have them for an extra challenge. 

Complete each exercise for 45 seconds and rest for 15 seconds between exercises. 

1 minute of rest between rounds. Complete 3-5 rounds total. 

1. Hip Hinge Good Morning 

2. Reverse Lunges (RIGHT LEG) 

3. Reverse Lunges (LEFT LEG) 

4. Alternating Superman 

5. Glute Bridge 

6. Bent Over Reverse Fly 

I suggest a 5-10 minute dynamic warm up and/or completing all exercises bodyweight first then add some weight if you'd like. Can't wait for you to try this back side burner! 

Current Read: Untamed 

One of my goals has been to try and get back into reading more. Throughout this month, I have made it a goal to read 10 pages a day. One of my girl friends suggested the book, Untamed, written by Glennon Doyle and I have not been able to put it down since. A honest, raw, authentic author who isn't afraid to tell it how it is. A recovering alcoholic, a mother of 2, and a bride to the famous soccer legend, Abby Wambach this book gets right into it. A powerful book for women of all ages, I highly suggest! Below is a review of the book, and a quote from the book, Untamed. 

"We weren't born distrusting and fearing ourselves. That was part of our taming. We were taught to believe that who we are in our natural state is bad and dangerous," she continues. "They convinced us to be afraid of ourselves. So we do not honour our own bodies, curiosity, hunger, judgment, experience or ambition. Instead, we lock away our true selves. Women who are the best at this disappearing act earn the highest praise: She is so selfless."

"I'll disappoint everyone else before I'll disappoint myself. I'll forsake all others before I'll forsake myself. Me and myself: We are till death do us part."

Post Workout Fuel

Most people always talk about fueling before nutrition, but rarely talk about the importance of post workout fuel. Post workout fuel helps: decreasing muscle protein breakdown, increasing muscle growth, restoring glycogen, and enhancing recovery. Timing and the amount of carbs, protein, and fat that we should intake after workouts does matter and it can be extremely confusing. I have provided an article to help with the "why" it matters and can help take your health and fitness journey to the next level. 

Post Workout Nutrition

Some suggested foods meals include: 

-Grilled chicken with rice and roasted veggies 

-Oats, protein powder, banana 

-Pita and hummus 

-Greek yogurt, berries, granola 

 

January 2022

2022 The Come Back Year, Not

We typically van in 12-15 clients, friends, families or influencers to the Farmers Insurance Open.  Because Covid cases are on the rise and safety protocals dictated a smaller group, only 5 of us attended this years Annual Event.   Congratulations to Luke List for his first PGA Tour win and over $1,500,000 in prize money.  It was a beautiful day and hope to make next years event even more memorable with larger attendance once again.  

The first blog of the New Year! We hope you all have had a wonderful start to 2022. Beautiful weather, a fresh start, and of course a brand new planner. We have been busy sticking to our New Year's goals. Mom and dad took a trip to visit my older brother, Addison, & my Aunt Jan out in Arizona. Lucy and Winston got to join in on the fun! January is the annual Farmers Open at the local Torrey Pines golf course. dad got to go with some of his close friends & clients. Had the opportunity to network and enjoy watching some of the best golfers in the game. 

Roadtrip to AZ 

This month we are beginning our 8-week body composition challenge and very excited to take you along for all the fun. Most of our post will include daily habits to keep you on track with goals, areas to improve throughout your day for optimal fat loss, and how important your mind is while setting and committing to goals. 

Workout of the Month 

We are still hitting our New Year's Resolutions of being in the best shape of our lives, right? A little twist on this months workout. Consistency is the key factor, just move your body a little bit more. My challenge to you this month is to get your steps in! Especially now that many of us work from home, there may be some days we don't leave the living room or kitchen of our own home. Time to get up, and simply, just walk. Aim for 12k steps per day. If that sounds like a crazy number, then start with 10k. Getting your steps in can be built into your daily routine. Park farther away from the store, have a treadmill on at 2mph as you answer your morning emails, take your dog out for a walk with your morning coffee, walk to work or the store when possible, do laps around the house while you are on calls, etc. There are SO many ways that we can incorporate movement into our daily lives. Being healthy is not spending 2 hours of your time in a gym and dieting on foods you hate; health is doing small acts & building daily habits that allow us to be successful in the long run. 

The Benefits of Walking 

Such an underrated form of exercise... walking! A great low impact, fat burning machine. 

Here are a few benefits: 

1. It requires no equipment or special gym. Just yourself getting out of the house and everyone can do it! 

2. Reduces anxiety, stress, and depression. Moving your body releases endorphins that lowers your stress levels. 

3. Increases your metabolic rate. The more you move, the more you burn. 

4. You can last a long time. Meaning, per 1 minute of exercise a sprint vs. walking, you are going to burn more in a sprint, but how long can you sustain a sprinting effort? Maybe 10 intervals? However, walking you can do a lot longer with less risk of injury. 

5. Strengthens and tones muscles and bones. 

6.  Increases heart health and reduces risk of diabetes and other heart related diseases. 

7. Promotes weight loss. 

Get outside and get your steps in. I promise you, you will not regret it. 

Building My Plate - The Perfect Recipe 

We tend to focus so much of our attention on what we have to eliminate or what we are not allowed to have while we are "dieting". I'd like to shift our perspective to create life long change and habits. Instead of focusing on what we need to cut out to lose those 10 extra quarantine pounds, let's focus on 4 areas we should make sure we are getting with each and every meal. 

Here is an example of how to build a meal without measuring any type of macros or tracking everything in an app: 

Protein - about the size of your palm 

    Some examples: salmon, chicken, steak, shrimp 

Fiber (Veggies) - load up the plate the amount is endless 

    Some examples: legumes & beans, broccoli, squash, zucchini, mushrooms 

Carb - quality carbohydrates up to the size of your palm.

    Some examples: sweet potatoes, rice, quinoa 

Fat - from the edge of your thumb to the tip of your thumb. 

    Some examples: avocado, nut butter, grass-fed butter, olive oil, nuts, seeds 

Change your approach to the diet culture by trying t incorporate a balance of these 4 key things on your plate. 

3 Habits to Keep You on Track 

1. Set measurable goals & WRITE them down.

It takes time to really sit down and ask yourself, what is your goal? What do I want to accomplish? When do I want to accomplish this goal by? Use your SMART goal tool guide to help you set attainable goals, then physically write them down. A study by, Dr. Gail Matthews states, "Participants who wrote down their goals achieved those desires at a significantly higher rate than those who didn't. She found that you become 42% more likely to achieve your goals and dreams by simply writing them down on a daily basis." If you want a 42% advantage, take the time to write down your goals daily. 

2. List the approach you are going to take to achieve your goals. 

Goals are just dreams if you have no plan. You wouldn't go into an important exam without studying, a championship game without practicing, so why go into a challenge without preparation and planning. Knowing why you want to lose those 10 pounds, or why you want to gain more muscle is going to make your goals much more meaningful and keep you more motivated to stay on track. 

3. Have people who are going to hold you accountable in your circle. 

The power of accountability is crucial to your success. It may be exciting at first and we all will be motivated to stay on track, but what happens when motivation runs out and we haven't quite trained our mind to make it a habit? We lean on each other. Their are two types of accountability and we need to have both. 

Internal Accountability - YOU taking action and holding yourself accountable & taking your goals seriously 

External Accountability - Finding somebody you trust that knows your specific goals and will hold you accountable 

Studies show you are "65% more likely to achieve your goals if you commit to someone holding you accountable for your goals, & 95% more likely if you meet with your accountability partner(s) regularly to discuss progress." 

Are you interested in your goals, or are you COMMITTED to your goals? 

Express Your Love on a Budget 

This year, one of my goals was to save more each month. That doesn't mean having to cut out date nights though! With the day of love coming up in a couple of weeks I though I could share a few date night ideas that won't break the bank. At the end of the day it is a day to show your love and appreciation for one another. I don't know about you, but quality time is definitely my love language. 

Here are a few ideas to turn any Valentine's Day into a romantic date night or Galentine's Day with your gal pals. 

Amazon Rental - You can even find prime deals for free, or else for $3.99 there are a bunch of rom-coms on Amazon to rent for cheap. Pop some popcorn, grab a glass of wine, and enjoy a cozy night on the couch. 

Dinner for Under 20$ - A night in to cook your favorite meal for 2 under 20$! My favorite, salmon, salad and some sweet potatoes and roasted zucchini.  

Sunset walk - Completely free! Get your steps in while enjoying a nice coastal view. Booze optional! 

A Note from the Agency Principal

How did you do with your 2021 goals ?  Need to adjust, need to stay the course ?  Now is a great time to review and set your course for 2022 as Amanda mentioned before.  Remember to fund your Individual Retirement Accounts by April 15th for your 2021 contributions.  Time to run your 2021 Social Security Statement to see what your possible monthly income will be at retirment age.  Do you have investment property ?  Do you have annuities that will be part of your retirement solution ?  All of the forementioned plan an important role for calculating what income you will have on a monthly basis when it is time to retire.  Thank you for reading and enjoying the first blog of 2022.

Kindly and with gratitude, Glenn & Amanda Domingo