PHENOMENAL, INSIDE AND OUT
Celebrating International Women’s Day by investing in ourselves
“When you come back to your breath, you come back to yourself.”
Maya Angelou once wrote, “Phenomenal women, That’s me.”
Read that line again. Slowly. Let it sink in. Let it sound like you.
I hope it made you smile and remember who you are: a phenomenal woman. Because that’s what International Women’s Day is really about — celebrating women, our strength, our impact, and everything we bring to the world.
This March, we’re celebrating the woman who shows up for you in every single way — holding your joy and carrying your struggles on your best days and your worst.
That woman is you.
And the best way to celebrate her is by taking care of her — in ways that support her body, her mind, and her life.
Celebrate You
Let’s take a moment to reflect on how awesome you are:
List 3 ways you’re crushing it in 2026 so far – taking steps in your career, making healthier eating choices, or anything you're proud of.
List 3 things you absolutely adore about your body.
Celebrate your sisterhood – pick one woman in your life. Send her a text or voice note. Let her know she’s phenomenal.
Prioritize Your Health
Now let’s talk about vaginas and breasts. We all have them, and we need to take care of them.
When was your last Pap smear or cervical screening?.
When was your last mammogram or breast screening?
I know first-hand why these screenings matter. A routine Pap smear once showed abnormal cells, and a self-breast exam led to me finding a lump. Thankfully, everything turned out okay because things were caught early. Now I have yearly check-ups to stay on top of my health.
Here are some resources to get started without a doctor’s referral:
Ontario Breast Screening Program (OBSP) – a provincial program that recommends regular mammograms for people aged 40–74 and high-risk individuals aged 30–69.
Call to book: 1-800-668-9304
Ajax Women's Health Clinic – offers Pap tests and reproductive health services by appointment.
Call to book: 416-350-1944
Durham Region Sexual Health Clinics (Oshawa & Pickering) – offer cervical cancer screening (Pap tests/HPV testing) and other sexual health services by appointment.
Pickering – Call to book: 905-420-8781
Oshawa – Call to book: 905-433-8901
Check out this article for more information on how to do a Breast Self Exam. Self-checks don’t replace clinical screening tests like mammograms or exams by a provider, but they can help you become more familiar with your breasts so you can report changes sooner.
Come Back to Your Breath
Take a deep breath. How do you feel?
You may notice a sense of calm, or maybe you’re feeling tense, distracted or overwhelmed.
We tend to breathe shallowly, often through our chest, but our bodies crave deep, diaphragmatic breathing. Breathing deeply into your belly activates the parasympathetic nervous system, slowing your heart rate and releasing tension.
Set a 5-min timer and try this:
Place one hand on your chest and the other on your stomach.
Inhale deeply through your nose, expanding your belly. Exhale through your mouth.
Keep your chest still and focus on filling your belly with air.
You can check out this YouTube video: Belly breathing exercise: Calming the body and mind
Or try an app: Insight Timer, Prana Breath
Just 5–10 minutes of intentional breathing can help you tune into what your body needs. It won’t change your environment or fix the situation; it creates a space of calm to center you so you can respond better in the moment. When you come back to your breath, you come back to yourself.
Keep Growing
Investing in yourself always pays off. Growth isn’t a one-time thing — it’s built through consistent, intentional action. Choose one area to focus on and start taking small steps today.
Mental Health – Ask for help. Go to therapy if you need it.
Career – Update your resume or LinkedIn, apply for that job, or take steps to turn your side hustle into your main hustle.
Learn – Read daily or enroll in a course.
Be Creative – Take a class in something you’ve always wanted to try (dance, pottery, etc.).
Finances – Learn about investing or read up on personal finance.
Mentorship – Get a mentor or be a mentor. Both accelerate growth.
Joy – Intentionally add joy to your life, whatever that looks like for you.
Take a moment to think about where you were a year ago and the steps that got you here.
Now ask yourself: what steps do I need to take to get where I want to be a year from now?
Happy International Woman’s Day, Queens! Wherever you are in life, remember these wise words from Maya Angelou: Phenomenal woman, that’s me.
Community matters too. Mark your calendar for these March events:
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8:00pm - 9:30pm
Key's Stand up Comedy Club Toronto Improv Bar and Grill, 844 Bloor Street West, Toronto, ON
$11.97
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7:00pm - 9:00pm
St. Francis Centre for Community, Arts and Culture, 78 Church Street South, Ajax, ON
$41.80
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4th Annual BQOD Brunch
Sunday, April 26, 2026
12:30 PM 6:00 PM
DEER CREEK GOLF | AUDLEY HALL
2700 Audley RoadAjax, ON, L1Z 1X4Canada (map)
We’re beyond excited to invite you to our 4th Annual Black Queens of Durham Region Brunch, and this year, we’re turning up the heat! Get ready to step into Tropical Paradise at Deer Creek Golf in Ajax — an experience you won’t want to miss!
This year’s theme is Tropical, so bring your bold prints, breezy dresses, and vibrant looks. It’s all about celebrating YOU our beautiful, powerful community.
We’ve got an afternoon filled with fun, laughter, and plenty of fabulousness in store. From great food to inspiring conversations, this is a chance to connect, uplift, and enjoy each other’s company in a way that only we know how.
Exclusively for members of the Black Queens of Durham Region private group, this is your chance to shine, make memories, and embrace the tropical energy!
Mark your calendars, secure your spot now, and don’t miss out on what’s sure to be an unforgettable event.
This is one brunch you won’t want to miss!
Please note: All sales are final, so we’re unable to offer refunds.
GET YOUR FREE TICKETS HERE
written by Nickisha RASHID