JUNE VIBES: FITNESS, FINANCES, AND FATHERHOOD

Written By Black Queens Of Durham

Simple steps to stay strong, manage your money, and celebrating the dads who make it happen.

“Seeing your full financial picture creates awareness, helps you spot waste, and puts you in control of your money.”

Can you believe it’s already halfway through the year? June is the perfect time to pause, reflect, and reset. Whether you’re crushing your goals or just getting started, here’s your reminder: small steps still count.

This month, we’re focusing on simple ways to feel strong, spend smart, and give a Father’s Day shoutout to the dads—and the moms doing double duty—who show up for their families every day.

Let’s keep building the life we want—one stretch, one budget win, and one celebration at a time.

FITNESS

Let’s celebrate aging gracefully – but let’s be real, our bodies need strength, movement, and care to keep up with the life we want to live.

Start Your Day with a Stretch

Before the emails, errands, or to-do lists — move your body. Just a few minutes of stretching in the morning:

  • Wakes you up by boosting energy and blood flow

  • Releases tension and reduce stiffness from sleep

  • Improves mood and focus with deep breathing

  • Preps your body to move safely through the day

Have only 2 mins? Try this full body stretch:

  • Arms Overhead Stretch: 10–15 sec

  • Shoulder Rolls: 5 forward, 5 back

  • Forward Fold (touch your toes or as far as you can go):15–30 sec

Or try one of these routines:

Squats

Before chairs, our ancestors squatted to cook, eat, rest, and more—it was just part of everyday life. Deep squats are a natural human posture that kept joints mobile, muscles active, and digestion moving. Adding them back into your routine can help undo the stiffness and poor posture that come with all the sitting we do. It’s a simple way to reconnect with how our bodies are meant to move. Benefits include:

  • Improves flexibility in hips, knees, and ankles for better mobility

  • Builds lower body and core strength

  • Supports joint health and helps increase bone density

  • Trains your body for everyday movements like lifting and bending

Start with 30–60 seconds and work up to 5–10 minutes daily; either in one session or split throughout the day. Focus on form and comfort, not force.

If you’re new to squats, try these:

If you’re more advance, try this:

Strength Training

As we age—especially for women after menopause—bone density naturally declines due to lower estrogen levels, increasing the risk of fractures and osteoporosis. When you lift weights or do resistance exercises, you apply controlled stress to your bones, which signals your body to strengthen those bones in response. It’s one of the most effective ways to protect your bones and stay strong. Benefits include:

  • Increases bone density

  • Strengthens joints and muscles

  • Improves balance and reduces fall risk

  • Improves metabolism

Try one of these routines:

Tip

  • Wear ankle weights on your daily walk.

  • Keep dumbbells near your desk—squeeze in mini sets of biceps curls, shoulder presses, or squats, throughout the day.

FINANCES

We know the cost of living is no joke—groceries, rent, gas, daycare, bills—everything adds up fast. Life is expensive, but small, consistent steps can help you take control—even on a tight budget.

  • No fancy apps needed. Use your Notes app or a notebook to track:

    • What’s coming in (paycheques, side gigs, child benefits)

    • What’s going out (bills, groceries, gas, fun)

    It sounds simple, but it’s a mindset shift. Seeing your full financial picture creates awareness, helps you spot waste, and puts you in control of your money.

  • Give yourself time to decide if it’s really a need or just a want.

  • Use flyers or apps like Flipp to plan before grocery shopping.

    Flipp: https://flipp.com/

  • Can you cut just one subscription? That $10/month is $120/year back in your pocket.

  • Choose one day to spend nothing. No takeout, no online shopping – you’ll be surprised how it adds up.

  • Life throws curveballs— flat tire, broken phone etc. Saving even $5–10/week can help cover surprise expenses without hitting the credit card.

HAPPY FATHER’S DAY!

We celebrate Black queens every day—but this month, we’re also saluting the incredible fathers out there. Whether they’re coaching from the sidelines, teaching life lessons, or just being present.

Happy Father’s Day to the dads who guide, support and raise their families with love. And to all the queens who are playing both roles – you’re out here doing mom and dad duty like a boss. We see you. We celebrate you!

Check out these movies and books celebrating fatherhood:

MOVIES

BOOKS

Check out these June events:

Summer Pop-Up Market + Family Fun Day

  • Sunday, June 22, 2025

  • 12:00 PM 8:00 PM

  • Audley Recreation Centre1955 Audley RoadAjax, ON, L1Z 1V6Canada (map)

Get ready for an exciting afternoon at the Audley Recreation Centre for our 5th annual Summer Pop-Up Market + Family Fun Day! With 60+ vendors offering fantastic products and services from black-owned businesses, there's something for everyone.

This isn't your typical market – it's a family affair! Spread the word and join in on the fun. Enjoy live music, delicious food, and snap some photos at our photo booth.

Last year, we had over 1000 visitors, and this year promises to be even better! Don't miss out on the summer's coolest event. See you there!

written by Nickisha RASHID
Black Queens Of Durham
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